Meal Prep 5 | Morefitme

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I kept things simple for meal prep because I want fresh ingredients for my meals this week. For breakfast I am having my favorite breakfast bowl (will do a recipe card later this week), which requires a good bit of chopping to save time in the mornings. Otherwise, the meal prep was mostly chopping to skip the prep step in the evenings. I was able to hit my freezer up for beans, rice and meaty marinara sauce, which means my beginning of the month prep is not going to waste. As you can see below, meals this week are best if prepared in the moment:Meal Plan

This time I misspoke in the video. The fajita vegetables I prepared are for burrito bowls, but the same principles apply. Fresh cooked veggies are really the most flavorful and nutritious. Like I stated, this weeks meal prep was simple and finished in under an hour due to frozen ingredients. Details can be seen in the video below:

 

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#whatiatemonday | Vegetable Fajitas

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This past week, the favorite Instagram post from my #whatiatemonday series was a tie between Vegetable Fajitas and a Green Smoothie. I’ve talked about green smoothies before, so I decided to share a recipe for Vegetable Fajitas. veggie fajita dinner

I reserve two dinners a week as meatless meals, this means that I have really been stepping out of my box for dinners. A couple of months ago, I made fajita vegetables for a burrito bowl. I was rooting through my fridge, saw some tortillas and it hit me, Vegetable Fajitas!!! Well let me say, I haven’t looked back! This delicious treat is a hit not just for me, but for the man in my life as well. fajita veggies

I love to pair a colorful assortment of fajita vegetables with well seasoned beans for a filling delicious treat. I also love pickled jalapeno’s and will take any excuse to use them. Sometimes I top my fajitas with pico de gallo or guacamole or any number of options. The most important ingredients are beans, tortillas, and vegetables. Other than that, the options are endless! This recipe is for two, with 4 loaded fajitas total: Veggie Fajitas rc

I like to use beans that I have cooked in a tomato sauce or a sofrito as the base in my fajitas, but you can still just open a can and season well. I try to stay away from refried beans as a healthier approach to tasty food. Let me know what meatless meals you enjoy as I am always looking for new recipes to try!

Meal Prep 2 | Morefitme

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Another week and a new meal prep video. Instead of cooking meals, I like to prepare ingredients to make putting meals together simple during the week. I like cooking fresh meals each day, so I pretty much always cook dinner, with the exception of bean or curried dishes as they taste better once they sit for a day. This week’s menu is as follows:Meal Planner

 

I added my list of groceries and headed to the store. Once home, I made a list of what I needed to prep for a quick and organized Sunday. I filmed my meal prep, video is below:

Cooking Tips

  • Leave chicken to brine for at least an hour, but no more than 2.5 hours
  • Frequently check roasting vegetables, flavor is lost if overcooked
  • For eggs, I heat water with eggs until it boils, then turn off and let sit covered for 13 minutes
  • I freeze extra rice in two portions in Ziplock bags

Recipes
Banana Nut Oatmeal (link will be active tomorrow)

Chicken Brine
1/2 c Salt
1/2 c Sugar
1 tblsp Pepper
3 tblsp Mrs. Dash Onion & Herb Seasoning
3 Cloves Garlic
2 Quarts Water

1. Dissolve sugar and salt in water
2. Marinate chicken in brine for no more than 2 hours and 30 minutes
3. Remove chicken from brine and cook as desired

Protein Bars
5 tblsp Creamy Peanut Butter
2 c Rolled Oats
1/2 c Almond milk
4 Servings Protein Powder

1. Mix ingredients thoroughly
2. Flatten mixture on parchment paper
3. Freeze for 30 minutes or refrigerate for one hour
4. Once set, divide bars and store

 

In the Kitchen | Mom’s Chicken & Rice

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I made my mothers chicken and rice the other day and I decided to film and share. This is a delicious one pot meal that also works well within meal prep with protein, carbs and veggies.  This is also a meal that cooks itself, I often go for a quick run while my food simmers away. I hope you try the recipe, and please share your recipes for Chicken and Rice with me!

Mom’s Chicken & Rice

Serving Size: yield’s 4 portions

Ingredients:

2 tbsp OliveOil
4 Chicken Thighs
1 cup Brown Rice
1 medium Onion
2 stalks of Celery
2 cups Chicken Broth/Stalk
2 tsp minced Garlic
1 tsp Poultry Seasoning
2 tsp Thyme
1 tsp Garlic Powder
1 tsp Onion Powder
1 Bay Leaf
1/2 tsp Turmeric
Salt and Pepper to taste

1. Warm olive oil in pan over medium heat.

2. Salt chicken on both sides and add to warm pan. Let the chicken brown on both sides (about 3 minutes per side).

3. Remove chicken and set aside. Add onion, celery, and garlic to the pan and cook until the onions are translucent.

4.  Add brown rice and spices. Stir continuously for one minute.

5.  Add chicken broth, bay leaf and chicken. Bring the mixture back to a boil.

6. Taste. Cover and turn the heat down to a simmer. Simmer for 30-40 minutes or until the liquid is absorbed and the chicken falls off of the bone.

Fluff the rice and Enjoy!!!

Tip: If you want the recipe to be even simpler, add 2 Tablespoons of Poultry seasoning when you add spices, but don’t forget to salt the chicken.

Mason Jar Salads | My Favorites

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photo 2-1This summer, up until September I have been eating salads that I take to work in Mason Jars for lunch. I was able to eat a different salad each week, which kept me from getting bored and happy to try this again next summer. I thought I would just share some of my favorite ingredients for those who want to get into Mason Jar Salads.

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Protein:
Chicken
Roast Beef
Quinoa
Black Beans

Veggie’s:
Heirloom Tomatoes
Green Onion
Yellow, Red, Orange Bell Pepper
Cucumber
Avocado

Fruit:
Strawberries
Grapes
Dried Cranberries

Nuts:
Slivered Almonds
Pecans

Cheeses:
Gorgonzola
Blu Cheese
Herbed Feta

Lettuce:
Spinach
Organic Girl Power Green
Romaine

I tried other ingredients, but the above are my favorites. My salad ingredient ratio combo is usually:
Protein
2 Veggies
Optional Fruit
Tablespoon Nuts
Tablespoon Cheese
Serving of Greens

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I never put my salad dressing in the jar, so I will do a separate post about my favorite salad dressings. Plus I always use quinoa and beans together for a great dose of protein. I kept a box of plastic forks and paper plates at work all summer, and was asked just about every day what salad and dressing I was eating that week.  These salads are quite high in good, healthy, sustainable calories. They are multi-vitamins in a jar, they are filling, they look gorgeous and are very easy to take to work.  Give it a try! What are your favorite’s?photo 3-4

SO Over Salad…On to Sandwiches

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My summer salad binge has come to a close, and now I want sandwiches. Yes, I have been eating sandwiches for lunch, basically since September began. I love Vegetarian sandwiches, I enjoy meat, but I find veggie sandwiches just have a lot more flavor. Plus, I will use any excuse to pile alfalfa sprouts onto a sandwich!

For my sandwiches, I like to start by taking a trip to Whole Foods Market and purchasing a fresh loaf of bread. No white bread for me, I like the nutrients that grain breads provide. Then I head over to the olive bar and pick up Peppadew peppers. If you’ve never had them, go find some, they are divine!

Then I head either to Publix or Trader Joe’s and pick some innards. I like to use Honey mustard or Hummus as a spread for my bread, and I always have a slice of cheese (usually Pepper Jack, Provolone, or Monterey Jack). As stated above, Alfalfa Sprouts are a must. The rest of the ingredients change based on what I am feeling, but its usually some combination of Avocado, Bell Pepper, Cucumber, Pickles, Tomato, and/or Onion. I don’t add any leafy greens, instead I leave those to my daily green smoothie.

I usually take some fruit, veggies and potato chips as a side. I mean, I literally take a Tupperware container and put a little of each into the small container. That strategy tends to keep me from eating too much of one thing. For my next food post, I will compile a list of my summer Mason Jar salad’s, plus I will talk a little about Salad Dressing.

Healthy Eats | Roasted Chicken & Vegetables

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I love roasted chicken and veggies, its easy, quick and a great meal. I will add one caveat, if you are going to roast chicken, it must be on the bone. The bone and skin add flavor, you can do without the skin, but you will have flavorless chicken without the bone. I like to use drumsticks or thighs in this meal because chicken breast tends to be more wishy washy concerning doneness.

Roasted Chicken & Vegetables

1 lb Chicken
3 Carrots
6 Baby Potatoes or 2 Yukon Gold Potatoes
1/2 Onion
1/5 Cup and 1 tblsp Olive Oil
4 Rosemary Stems
1 Tablespon Mrs Dash Grilling Seasoning
1 Tablespoon Mrs Dash Garlic Seasoning
1 Lemon
Salt & Pepper to taste

1. In a bowl or ziploc bag, combine lemon juice, 1/5 cup olive oil, 2 rosemary stems, salt, pepper and mrs. dash seasonings
2. Cover chicken with marinade
3. Cover bowl and place in the refrigerator overnight (2 hours minimum)
4. Preheat oven to 425
5. Slice potatoes and place in a bowl
6. Season potatoes with salt, pepper, 1 rosemary stem and remaining olive oil
7. Place chicken and potatoes in oven safe dish and cook for 25 minutes
8. After 25 minutes, add remaining vegetables around and over chicken and return to oven for another 30-40 minutes
9. Chicken is done when juices run clear
10. Let cool and serve!

*30 Minutes for firmer vegetables, 40 Minutes for less firm vegetables