VEGETARIAN MEAL PREP!

Yes, if you are a vegetarian, you too can meal prep! It’s not just for meat eaters and gym junkies ūüôā AND, the best part is, if you’re NOT a vegetarian, you can also make this meal prep! You don’t have to eat meat 3 times a day, guys.

 

Make meal prep easier with these stackable containers: http://amzn.to/1rlgip8

You can get that amazing 2 sided cutting board here: http://amzn.to/1ST5KtF

Need a scale to measure your food? This is the one we have: http://amzn.to/1SvHDiu

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12 oz. box quinoa
30 oz (900g) black beans
14 organic eggs
1/2 red onion
olive oil
salt/pepper
1 bag spinach
4 avocados
2 lemons

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MACROS per container:
Calories: 443
Fat: 15
Carbohydrates: 55
Protein: 22


 

  1. Make the quinoa
  2. Boil water and poach eggs
  3. Mix the quinoa with black beans, diced red onion, olive oil, salt and pepper
  4. Slice the avocado and lemons
  5. Add raw spinach, 2 eggs, half an avocado and piece of lemon to each container
  6. BOOM!
  7. Watch us LIVE: http://www.nom.com/fitcouplecooks

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If you would like some information on our private nutritional coaching, shoot me an email at chefstef6@gmail.com! I help people in need of better athletic performance, better sleep, more energy, healthy aging and weight loss.

Enjoy guys!!!

Stephanie

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How To Make Brown Rice Exciting!

Eating healthy doesn’t mean you have to stick to grilled chicken and lettuce all day every day! And yes, you do in fact need to eat carbohydrates. Your brain literally needs them to function properly. Should you eat processed white carbohydrates. No. Should you eat whole wheat, brown rice type carbs? YES!

You’ll need:

Your choice of carb, be it brown rice, pasta, quinoa, etc.

1 tablespoon olive oil

1 yellow onion

4 medium zucchini

1/2 tsp salt

1/4 tsp pepper

1/4 cup chopped parsley

2 tablespoons lemon juice

1. The zucchini and onions will take about 20 minutes, so plan for your starch to be ready at the same time. My brown rice takes 35 so I put the rice on first. While you wait, thinly slice the onions and zucchini.

2. When your starch has 20 minutes left to cook, heat the olive oil in a wok or large skillet and saute the onions until they turn brown, about 8 minutes. Add the zucchini, salt, pepper and cook until golden, or, until the starch is ready!

3. Mix in the starch, fresh chopped parsley and lemon juice!

BOOM. Done. Serve with extra lemon on the side! I like mine super lemony.

This is also absolutely delicious with quinoa. Mmm.

Enjoy!
Stephanie

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One Pot Quinoa Chickpea Salad ($2/serving!)

One pot. Healthy. Quick. Delicious. Vegetarian. Inexpensive.

I mean really, what else could you want?!

Ingredients:
1 cup uncooked quinoa
2 cups water
1/2 tsp salt
1/2 tsp pepper
6 oz tomato paste
1/2 cup cilantro
2 tbl lemon juice
1 tbl lemon zest
1 1/2 cup diced bell pepper
2 cups chickpeas

There aren’t even enough directions to label them as “steps”!

Add all ingredients into a pot. Bring to a boil. Once boiling, reduce to a simmer and cook about 15 minutes until the liquid is absorbed.

BAM! Done!!

If you like spicy food, add in some red pepper flakes and jalepenos!!

Garnish with a slice of lemon and cracked pepper.

Not a vegetarian? Make this as a side dish instead of a main to accompany any meal! Trying to figure out how to pair it? Place on top of a bed of lettuce or arugula with some chicken or fish!

Can it get ANY easier?!

Nope.

From this:

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To this:

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Enjoy!!!

Stephanie

 

Mmm, Swiss Chard! (What is it and how to make it)

This vegetable needs to be used more. I never see it on menus in restaurants and not many people I know are aware of this superfood! It’s in the same family as kale and absolutely delicious! Inexpensive and very versatile, so eat up!

My grandma makes this all the time, ever since I can remember. She uses it mostly as a side veggie, but in my family, I usually make it more as a main dish by adding chicken and rice.

All you do, is buy a bunch at the store. You’ll find the stems in all different colors, red, purple, peach, pink, etc. Absolutely one of the top most beautiful veggies in the produce section! Wash and dry thoroughly. Sometimes there’s a lot of dirt on them. Cut up and definitely eat those stems, lots of nutrients in there! But, make sure you cook those first, because they are obviously tougher than the leaves. You can eat them just by saut√©ing with some olive oil and onions or garlic, or you can make my grandma’s recipe to make it a bit more kid friendly. The tomatoes make it sweeter.

If you make this recipe, you’ll need one bunch of swiss chard leaves. Cut them up. Saute half of a diced onion with¬†a teaspoon of olive oil. Add the stems and saut√© for 3 minutes. Then add the leaves. (I wouldn’t add any salt. If you feel you need it, add once it’s already prepared. It’s a bit of a salty veggie and the cheese makes it saltier, too! Feel free to add lots of fresh black pepper though!)

Then add 14 oz of crushed tomatoes. Make sure you buy a brand that does not add extra sugar. Add pieces of any hard cheese you’d like, pecorino, parmeggiano, asiago, etc. This will just soften the cheese, not melt it. (If it’s a hard enough cheese, that is.) It’s such a lovely surprise to bite down into a piece of cheese, tomatoes AND chard! Mmm.

I hope you try it! If you make any variation of it – I’d love to hear your idea! And send a picture! Happy cooking.

Stephanie

chard

 

Hearty, High Protein Vegetable Soup!

Fall. Soup. They go hand in hand. Get healthy before the holiday season comes full of delicious food loaded with 5,276,387 calories?? Yes, please.

My best friend, Janine, who was born less than a month after me and we’ve been friends ever since (literally), sent me a snapchat of a delicious looking soup. She likes to cook the way I do. Just throw stuff together, no recipe required. She followed the delicious looking picture up with a text of the ingredients she used. And I was sold!

Very simple to make, and really, you don’t need a recipe. I would say, with the ingredients I used, there are a good 8-10 servings in the pot. Won’t cost you very much, very filling, one pot, and it’s perfect for leftovers or freeze for another week! If you don’t like an ingredient, don’t add it! If you love one of them more than another, add more of that one! It would be lovely to snuggle up on the couch on a chilly fall night, with this bowl of healthy goodness. Try it out! I think you’ll be quite¬†pleased.

Ingredients:

1 tbl olive oil

5-10 cloves crushed garlic

8 oz sliced mushrooms

2 medium sized zucchini

1/2 tsp salt/pepper

1 head of kale

1 lb 13 oz can white beans

32 oz vegetable broth

1/2 cup quinoa

1 1/2 cups water

2-3 tomatoes

basil (optional)

Heat the olive oil and sauté the garlic in a large soup pot.

Add the mushrooms. If someone isn’t a fan of mushrooms, either don’t add them, or cut them smaller!! (Totally did that with my mom, she ate her whole bowl and didn’t taste them ūüėČ I love mushrooms¬†and she hates them!) Stir and leave¬†on low heat.

Cut the zucchinis in half lengthwise, then make small slices. Add to your pot. Add the salt and pepper. Stir and cook on medium heat for 3 minutes.

Wash and dry your kale. No one wants to chomp on a giant piece of dirt. You could really hurt your pearly whites!! Rip the kale apart and add to your soup, just make sure you throw away the spine. It’s way too bitter to eat. Stir.

Add white beans and vegetable broth. Stir. Add the quinoa and water. Stir and turn the heat up to bring to a boil. While you wait for it to boil, cut up your tomatoes. Don’t make the pieces too small, or they will disappear into your soup! Once boiling, turn heat to low and add in your tomatoes. Don’t splash yourself!! Stir and cover. In 20 minutes, it’s ready to eat!

You can prepare this long before you’re going to eat it. But if you do that, just wait to add the quinoa and tomato. Add those in 20 minutes before you’re ready to eat. If you would rather the soup have more quinoa, add 1 cup of quinoa and 2 cups of water. I did that the first time, but the quinoa kind of took over, so I used less when I made the video. Your choice!

If you aren’t a vegetarian, you can add some meat to this soup. I bet chicken would be fabulous. When I made it, I added organic ground turkey and it was delicious! Let me know if you add something that you love ūüôā

Have a great week!!
Stephanie

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Kale & Chickpea Stew… YUM

Another of my one pan, $1 per serving, quick and healthy recipes!! ¬†Check it out…

It’s true, I really do want to show everyone that you can cook fast, simple and HEALTHY meals for the same price as eating from the McDonald’s Dollar Menu! You can double the recipe and make lots¬†of leftovers! ¬†It’s delicious hot or cold. ¬†It’s even vegetarian! ¬†Perfect to bring to work. ¬†Put over pasta or rice and you have a complete meal. ¬†Beans for protein and some healthy carbs, kale for a vegetable and pasta/rice for a starch, preferably whole wheat if you’re trying to get fit for summer!!

1 pound of kale, rinsed and dried

30 oz can of chickpeas

28 oz can of crushed tomatoes with Italian seasonings

6 cloves of garlic, crushed

1 tbls of olive oil

1. In a pot, heat olive oil and sauté the garlic for a minute.  Be careful not to burn it!!

2. Add crushed tomatoes to the garlic, stir and cook on medium heat for a minute or two.

3. Drain half of the liquid out of the can of chickpeas.  Then, add the chickpeas and the half of liquid that is left, to the pot. Stir and cook on low heat until it begins to gently boil.

4. While waiting for your pot to boil, rip up your kale into small pieces.

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Use only the leaves, toss the spine. ¬†It’s bitter! ¬†Yucky.

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Add the kale to the pot, stir together, cover and simmer¬†on low heat for as long as you need! ¬†Eat as a meal or snack, by itself or¬†add a starch! Celery would probably be really good in it as well. ¬†Onions! ¬†Mmmm I’m getting hungry…

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Also, in case you missed it, I made an episode on how to make kale chips… watch to see how simple it is to make them! ¬†Perfect replacement for munching on unhealthy chips! ¬†Find out why kale is so healthy for you!

Enjoy!

Keep it classy,

Chef Stef

 

 

Quinoa with Black Beans

Woo hoo first vegetarian recipe I’ve made a video of! ¬†And it’s DELICIOUS! ¬†Don’t worry though, if you need some meat, add chicken or shrimp to the dish and you certainly won’t regret it!!

Isn’t she the cutest thing ever? Such a natural! If you want more info about our theatre company, located in Southbury, CT, call (203) 264-1009 or¬†click on this link! ¬†Theatre Info!

So the ridiculously easy written recipe for the healthy, delicious vegetarian dish is:

1 cup quinoa (be sure to rinse if the box does not say pre-washed)

15. oz can of black beans, rinsed and drained

2 tomatoes

1 yellow onion

1/4 cup of cilantro, chopped

1 tsp salt/pepper

1 lime

1 tbl olive oil

Now for the 3 really ridiculously easy steps:

1. Put your olive oil and onions in a medium sauce pan. Saute for 2-3 minutes.  Add the tomatoes, stir and cook another 2 minutes.

2. Add your quinoa, salt, pepper and one and a half cups of water. Stir. Cover. Simmer for 14 minutes, or until the quinoa has absorbed all the water.

3. Add the cilantro and beans. Stir. Cook just a minute so the beans can warm up.  Serve!!! Add fresh lime to the table so everyone can add as much as they would like.

Could that be any easier? Cook some chicken or shrimp if you’re not a vegetarian and add it into the mix at the end! ¬†Very healthy, very filling and super delicious. Voila!

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Julia and I have been so close ever since we met at my theatre a few years ago. I can only hope one day to have the same relationship I have with Julia with my own daughter. We are attached at the hip, and if you were wondering what she called me around 3:56, it was “Snef Snef”. ¬†Not Chef Stef, haha! ¬†She gave me that nickname last summer and it stuck with allll the other kids, and even some parents! I’m in one of the mother’s (eh hem, Kathy) cell contacts as Snef Snef! I love it. Best nickname I’ve ever gotten.

Julia had some medical issues the past few months. It was scary. Now that her health is increasing, I’m thrilled I get to take care of her on the days I’m not working! We get to spend lots of time together and do crafts, play games and sing Les Mis and other Broadway show tunes at the top of our lungs! I’m so happy this little munchkin and her amazing family came into my life. ¬†Be thankful for all that you have, always. ‚̧

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After Seussical, Jr. last summer!

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cast of Seussical, Jr. dancing their little hearts out!P1050936 IMG_8016

As Julia always says… “peace and love!”

Have a great week,

Chef Stef