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coffinsandcauldrons · 4 years

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Foods for Mabon:

A Mabon feast is a time of giving recognition to the earth, showing gratitude, praising both light and dark, and celebrating abundance.

Through feasting with whatever we may have, we are able to represent this years bounty, draw in abundance for the upcoming winter, and show that we are thankful for what we currently have. Fall foods that represent the second harvest are typically appropriate so that we are able to celebrate and acknowledge the season.

Vegetables:

Corn

Carrots

Beans

Potatoes

Brussels Sprout

Beets

Parsnips

Pumpkin

Acorn Squash

Butternut Squash

Cauliflower

Broccoli

Onions

Eggplant

Tomatoes

Artichoke

Celery

Cucumber

Leeks

Kale

Peas

Peppers

Mushroom

Meats:

Tofu

Tempeh

Chicken

Turkey

Lamb

Duck

Goose

Rabbit

Salmon

Fruits:

Pomegranate

Apricot

Fig

Pear

Apple

Plum

Melons

Peach

Grape

Orange

Persimmon

Olives

Berries:

Blackberry

Raspberry

Blueberry

Elderberry

Hawthorn

American Beautyberry

Cranberry

Herbs and Spices:

Cinnamon

Pumpkin Spice

Anise

Cloves

Rosemary

Sage

Chamomile

Rose Hips

Drinks:

Apple Cider

Wine

Grape Juice

Bourbon

Pumpkin Spice Latte

Cranberry Juice

Beer

Pomegranate Juice

Apple Juice

Mead

Chai

Tea

Sangria

Misc.:

Bread

Nuts

Wheat

Dried Fruit

Cheese

Honey

Acorn

Seeds

Grains

Recipes-

Drinks:

Blueberry & Apple Cider-

https://wishfarms.com/recipe/hot-fall-harvest-blueberry-apple-cider/?pp=1

Side Items:

Pumpkin Mashed Potatoes-

https://www.eatthis.com/pumpkin-potato-mash-recipe/

Caramalized Sweet Potato and Kale Fried Rice-

https://iowagirleats.com/caramelized-sweet-potato-kale-fried-wild-rice/

Pumpkin Cornbread-

https://www.spoonforkbacon.com/pumpkin-cornbread/

Sweet Potato Pomegranate Salad-

https://www.twopeasandtheirpod.com/sweet-potato-pomegranate-salad/?utm_medium=social&utm_source=pinterest&utm_campaign=tailwind_tribes&utm_content=tribes&utm_term=473602156_16644670_203092

Pomegranate Baked Brie-

https://www.thelifejolie.com/pomegranate-thyme-brie-appetizer/

Pomegranate Almond Cheese Ball-

https://www.howsweeteats.com/2013/12/pomegranate-jeweled-white-cheddar-toasted-almond-and-crispy-sage-cheeseball/

Entrees:

Balsamic and Pomegranate Chicken-

https://honestcooking.com/balsamic-pomegranate-chicken/

Roasted Vegan Mabon (Thanksgiving) Bowl-

https://www.ilovevegan.com/roasted-vegan-thanksgiving-bowl/

Rosemary and Orange Slow-Roasted Duck-

https://www.finecooking.com/recipe/rosemary-and-orange-slow-roasted-duck

Fall Sheet Pan Pork Tenderloin with Honey Balsamic Roasted Vegetables-

https://www.goodlifeeats.com/fall-sheet-pan-pork-tenderloin-with-honey-balsamic-roasted-vegetables/

Roasted Butternut Squash (Three Ways)-

https://www.feastingathome.com/stuffed-butternut-three-ways/

Tuscan White Bean Soup-

https://www.feastingathome.com/ribollita-recipe/

Butternut Lasagna with Mushrooms and Sage-

https://www.feastingathome.com/butternut-lasagna-with-mushrooms-and-sage/

Mushroom Wellington with Rosemary and Pecans-

https://www.feastingathome.com/mushroom-wellington-rosemary-pecans/

Fall Shepherds Pie-

https://www.tablespoon.com/recipes/fall-shepherds-pie/05a1a0e6-acc8-40e1-8072-69e70b0ce846

Autumn Chicken Dinner-

https://www.cookingclassy.com/one-pan-autumn-chicken-dinner/

Chicken & Leek Soup-

https://www.ravenandcrone.com/catalog/a16/Mabon,-Fall-Equinox-Food-Recipes/article_info.html

Cream of Tomato Soup-

https://www.ravenandcrone.com/catalog/a16/Mabon,-Fall-Equinox-Food-Recipes/article_info.html

Acorn Squash and Apple Soup-

https://www.ravenandcrone.com/catalog/a16/Mabon,-Fall-Equinox-Food-Recipes/article_info.html

Stuffed Acorn Squash-

https://www.ravenandcrone.com/catalog/a16/Mabon,-Fall-Equinox-Food-Recipes/article_info.html

Harvest Ratatouille-

https://www.ravenandcrone.com/catalog/a16/Mabon,-Fall-Equinox-Food-Recipes/article_info.html

Roast Fillet of Beef-

https://www.ravenandcrone.com/catalog/a16/Mabon,-Fall-Equinox-Food-Recipes/article_info.html

Pumpkin Beef Stew-

https://www.honeyandbirch.com/pumpkin-beef-stew-recipe/

Roasted Stuffed Pumpkin-

http://tiphero.com/roasted-stuffed-pumpkin/?utm_content=bufferb6d43&utm_medium=social&utm_source=pinterest.com&utm_campaign=buffer

Vegan Turkey-

https://www.vegankitchenmagick.com/the-best-vegan-gluten-free-turkey-or-chickn/

Beef Barley Vegetable Soup-

https://www.justapinch.com/recipes/soup/beef-soup/mabon-beef-barley-veggie-soup.html

Acorn Squash and Carrot Soup-

https://www.saltandlavender.com/acorn-squash-and-carrot-soup/

Pumpkin Chili-

https://www.willcookforsmiles.com/pumpkin-chili/

Spicy Pumpkin Soup-

https://www.chilipeppermadness.com/recipes/spicy-pumpkin-soup/

Tuscan Pumpkin Pasta Sauce-

https://detoxinista.com/vegan-tuscan-pumpkin-pasta-sauce/

Harvest Stew with Smoked Sausage-

https://thecozyapron.com/harvest-stew-with-smoked-sausage/

Pomegranate Glazed Salmon-

https://www.primaverakitchen.com/4-ingredient-pomegranate-glazed-salmon/

Roasted Pumpkin Caramelized Onion Walnut Pizza-

http://tohercore.com/roast-pumpkin-caramelized-onion-walnut-pizza/

Dessert:

Apple Cinnamon Roll Cupcakes-

https://omgchocolatedesserts.com/apple-cinnamon-roll-cupcakes/

Apple Spice Cake-

https://www.justsotasty.com/apple-spice-cake-cream-cheese-frosting/

Fig Bread Pudding-

http://userealbutter.com/2019/10/07/fig-bread-pudding-recipe/

Pumpkin Oatmeal Cookies-

https://www.ravenandcrone.com/catalog/a16/Mabon,-Fall-Equinox-Food-Recipes/article_info.html

Cinnamon Baked Peaches-

https://simplyshellie.com/cinnamon-baked-peaches-recipe

Vegan Pumpkin Pie-

https://itdoesnttastelikechicken.com/easy-vegan-pumpkin-pie/

Fresh Apple Pound Cake-

https://www.ravenandcrone.com/catalog/a16/Mabon,-Fall-Equinox-Food-Recipes/article_info.html

Chocolate Pumpkin Cupcakes With Cinnamon Pumpkin Cream Cheese Icing-

https://therecipecritic.com/chocolate-pumpkin-cupcakes-with-cinnamon-pumpkin-cream-cheese-frosting/

Pumpkin Chocolate Chip Cookies-

https://witchoflupinehollow.com/2017/09/09/pumpkin-chocolate-chip-cookies-recipe/

Pumpkin Chai Cake-

https://www.halfbakedharvest.com/chai-pumpkin-cake/

Carrot Honey Cake-

https://www.ravenandcrone.com/catalog/a16/Mabon,-Fall-Equinox-Food-Recipes/article_info.html

Pumpkin Apple Muffins-

https://www.ravenandcrone.com/catalog/a16/Mabon,-Fall-Equinox-Food-Recipes/article_info.html

36 notes · View notes

paleorecipecookbook · 5 years

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Meal Prep: Your Best Tool for Healthy Eating

One of the main reasons why people are unable to stick with Paleo is that they feel overwhelmed; the grocery shopping and cooking involved can certainly be a major adjustment if you’re not used to preparing your own meals. Fortunately, there is a simple way around this potential roadblock and to make your diet changes stick—start meal prepping!

In this article, I’ll cover the art and science of meal prepping, as well as provide you with valuable tips and tricks for making the Paleo lifestyle affordable and time-saving, even if you’re on a strict budget and tight schedule.

Want to skip ahead? Use these links to jump to a new section:

Why meal prepping makes sense

Five steps to successful meal prepping

The best foods to use

Other ideas to help you meal prep

Why It Makes Sense to Meal Prep

Why should you start meal prepping? Simply put, meal prepping saves you time and money and, by ensuring that you have good-quality meals to eat on a daily basis, helps you stick to your diet!

If you want to start meal prepping but you’re not sure where to begin, this article is for you. Get time- and money-saving tips and learn how to plan and prep your Paleo meals successfully. #nutrition #wellness #chriskresser

You Save Time

The thought of having to cook 21 separate meals every week (breakfast, lunch, and dinner times seven) can seem daunting to Paleo newcomers. Because it’s simple to batch cook foods ahead of time, rather than making complete meals from scratch every day, meal prepping saves you valuable time in the kitchen.

You Save Money

The costs associated with regularly buying takeout or eating at restaurants really add up (and such food, unless you pay a premium, is typically lower in quality). Meal prepping, on the other hand, saves money because it involves cooking at home with ingredients that you can easily buy affordably in bulk. (Keep reading to learn more strategies for eating Paleo on a budget.)

You Prevent “Decision Fatigue”

For many of us, our action-packed days are a series of decision-making sessions that leave us exhausted and deplete our willpower—leading to “decision fatigue.” Decision fatigue can make us more likely to lounge on the couch and order takeout after work than hit the gym and cook a wholesome meal. By deciding on all your meals in advance, meal prepping reduces decision fatigue and frees up some of your willpower, helping you stay on track with your diet and your other health-related goals.

Five Steps to Successful Meal Prepping

While meal prepping pays off, it does require some planning on your part. In this section, I've provided you with handy guides, tips, and tricks to make each of these steps as painless and straightforward as possible.

Step 1: Clean Out Your Kitchen

The first step towards successful meal prep is to get rid of foods in your fridge, freezer, and pantry that aren’t serving your health. Toss or give away items like processed foods, industrial seed oils, and refined sugar. Get rid of items that have already been opened and donate unopened items to a food pantry. And before you panic that your shelves will be bare, remember that you’ll be replacing these foods with healthy staples!

Prepping for the Thirty-Day Reset Diet

If you’re brand new to the Paleo lifestyle and are unsure about the types of foods you can tolerate, I recommend trying a Thirty-Day Reset, as outlined in my book The Paleo Cure.

To start, you eliminate unhealthy foods and potentially problematic foods for 30 days. Then you systematically reintroduce those possibly problematic foods to determine which ones you can tolerate. This diet is specifically designed to reduce inflammation, identify food sensitivities, and reduce allergic reactions—in addition to improving your overall health.

If you’re beginning a Thirty-Day Reset, eliminate these foods (at least temporarily):

Alcohol

Coffee

Dairy products like butter, cheese, yogurt, milk, and cream

Grains, including rice, wheat, oats, quinoa, barley, and couscous

Beans, legumes, and related products like peanut butter and soy sauce

Chocolate

Processed “health foods” like whey protein and energy bars

All sweeteners, whether they’re real or artificial

What to Do If You’re on a Paleo Template

Not everyone needs to follow a Thirty-Day Reset. If you already have a good idea of which foods you can and can’t handle, a Paleo template might be a better fit for you.

Under a Paleo template, your main focus should be on getting rid of packaged, processed food. Eliminate foods made with industrial seeds oils and goods that include hidden sweeteners or food additives. While there are some healthy packaged foods out there (and you should check the ingredient label if you’re unsure), a good general rule is if it comes in a bag or a box, throw it out.

Here are some common items to toss:

Sugary beverages like juice, soda, energy drinks, and sweet teas

Seed oils, like vegetable, peanut, or canola

Margarine and Crisco

Packaged meals like pizza, french fries, and frozen dinners

Imitation meat or seafood

Boxed pastries and other packaged baked goods

Canned soups, unless they’re free from preservatives, processed ingredients, and other additives

Breakfast cereals and snack bars

Dips, dressings, seasoning mixes, marinades, and gravies

Chips and crackers

Candy, cookies, cakes, pudding, and other desserts

Syrups, including processed pancake syrups, sorghum syrups, etc. (Note: real maple syrup is okay)

Processed honey (Note: raw, local, and organic honey is fine)

Step 2: Restock with Healthy Staples

Once you’ve eliminated those foods from your kitchen, it’s time to restock with healthy staples.

Non-Starchy Vegetables

Non-starchy vegetables are a nutritious and affordable staple in the Paleo lifestyle. Stock your fridge and freezer with fresh or frozen broccoli, cauliflower, brussels sprouts, green onions, bell peppers, and leafy greens.

Whole Fruits

Whole fruits such as berries, apples, pears, bananas, mango, pineapple, and citrus fruits are excellent sources of vitamin C and phytonutrients. They make a great snack on their own or can be added to smoothies. However, avoid fruit juice because its lack of fiber allows fruit sugars to be absorbed more rapidly, resulting in spikes in blood glucose levels. In fact, diets heavy in fruit juice are linked to an increased risk of insulin resistance and type 2 diabetes, whereas whole fruit consumption does the very opposite, reducing the risk of type 2 diabetes. (1)

Starches

Starchy plants such as sweet potatoes, white potatoes, plantains, winter squash, taro, cassava, beets, turnips, and rutabaga are affordable, nutrient-dense, satiating foods to include in your diet. Stock up on these vegetables when they’re available seasonally; many of the tubers and root veggies will keep for quite a while when properly stored in the refrigerator. If you have trouble finding some of the more exotic tubers at your grocery store, consider checking out Asian markets, which frequently stock taro and cassava.

Protein

High-quality protein is a staple of the Paleo diet and can be prepped ahead of time. Purchase grass-fed and organic beef, bison, chicken, turkey, and eggs from your grocery store or farmers market or directly from local farms. Check out EatWild to find farms near you offering grass-fed and organic meats. I also recommend eating wild seafood several times a week as a source of omega-3 fatty acids, vitamin D, selenium, and many other micronutrients. Thrive Market and Vital Choice both offer excellent selections of wild, sustainable seafood.

Healthy Fats

As you may know by now, Paleo encourages the consumption of plenty of healthy fats such as olive oil, coconut oil, red palm oil, avocado oil, pastured tallow and lard, and duck fat. Select a few of these fats and keep them on hand for sautéing, roasting, baking, and dressing salads.

Nuts

Nuts and nut butter make for a great Paleo snack. If possible, buy soaked and sprouted nuts because these processes remove much of the anti-nutrients from nuts, making their nutrients more bioavailable. You can also soak and sprout raw nuts yourself at home. Avoid buying roasted nuts covered in vegetable oils, as the roasting process causes the fats to go rancid.

Spices

Spices can quickly add interest to any Paleo dish. Invest in a spice rack and stock it with staples such as oregano, thyme, rosemary, cinnamon, and turmeric.

Baking Ingredients

If you’re planning to do any Paleo baking, then you’ll want to stock your pantry with a few Paleo flours and sweeteners. Try cassava, almond, coconut, and tigernut flours for baking Paleo cookies, brownies, or cake. Coconut flakes are a nice addition to homemade Paleo granola. Keep cans of full-fat coconut milk (preferably a BPA-free version such as Native Forest Simple Organic Unsweetened Coconut Milk) on hand along with Paleo-friendly sweeteners such as raw honey, maple syrup, stevia, coconut sugar, molasses, and monk fruit sweetener.

Other Paleo Template-Friendly Foods

Depending on your personal Paleo Template, you can also stock up on things like white rice, buckwheat, full-fat dairy products, legumes, and chocolate. Just look for organic products that aren’t processed or refined.

Step 3: Plan Your Meals

Now that you’ve eliminated unhealthy foods and restocked your kitchen with healthy staples, it’s time to start planning your meals! This part of the meal-prepping process is fun, will save you time in the kitchen, and will even tempt you to try new tastes and flavors.

Start by planning your meals on a weekly schedule. You can do this in one of two ways.

Old-School Style

Take a pen and paper and figure out how many breakfasts, lunches, and dinners you will need for the upcoming week. Factor in things like date nights, meals with clients, and travel. Once you know how many meals you��ll need for the week, decide what to eat for those meals. See the sections “What makes a good meal?” and “Which foods work best for meal prepping?” below for ideas. Make a grocery list based on your notes.

Use a Meal-Prepping App

There are many useful apps that will help you with meal prep—and some are even tailored specifically for Paleo. These apps provide you with recipes, chart out your meal schedule for the coming week, and automatically generate a grocery shopping list based on your meal plan. (Check out Step 4 below for an overview of my favorites.)

Once you’ve laid out your meal plan for the week, display it in a place where everyone in your household can see it. This way, you can get input from them and ultimately create weekly meal plans that will make everyone well fed and happy.

After the first few weeks of planning meals regularly, I realize it can be easy to fall into a rut, using the same few recipes repeatedly. But dietary diversity is crucial for meeting our nutrient needs and for feeding our gut microbes, so I recommend introducing new foods and recipes regularly. Start by adding one new vegetable per week and work your way up from there.

What Makes a Good Meal?

What exactly should the meals on your meal plan look like? First and foremost, choose nutrient-dense, whole foods. To learn more about how to select nutrient-dense foods, read my article “What Is Nutrient Density and Why Is It Important?”

Secondly, try to create meals that contain a balance of carbohydrates, fat, and protein. Eating well-balanced meals promotes satiety, modulates your body’s blood sugar response, and even enhances nutrient uptake from food. For example, eating protein with carbohydrates moderates the spike in insulin caused by dietary glucose, and consuming fat with vegetables enhances the absorption of fat-soluble nutrients such as carotenoids. (2, 3)

While I typically don’t advise people to count calories or obsess over macronutrient ratios, some people need to do so for health reasons. If you are one of those people, I highly recommend using a meal planning app to make the process easier.

Step 4. Use an App

The amount of planning involved with meal planning is significant, but fortunately, there is a way to make it infinitely easier—meal planning software and apps. I’ve taken the guesswork out of selecting the best ones for Paleo meal planning by creating this list.

AnyList App

AnyList collects and organizes recipes and adds them to a meal plan calendar. It then generates a grocery shopping list that you can easily edit and share with friends and family.

Cook Smarts

In addition to creating weekly meal plans, Cook Smarts also offers helpful cooking guides, infographics, and online cooking sessions.

eMeals

eMeals lets you choose from a variety of different meal plans (including a Paleo plan, of course). Each meal plan includes recipes with main and side dishes, a shopping list, and step-by-step instructions.

Mealime

Mealime produces weekly meal plans with over 200 personalization options.

Keto Diet Tracker

The Keto Diet Tracker app is helpful for tracking net carbs and storing recipes for those following a keto diet.

Nom Nom Paleo App

The Nom Nom Paleo app has nearly 150 recipes, 2,000 step-by-step photos, and a Whole30-friendly monthlong meal plan and generates customizable shopping lists, all for a low cost.

Paleo Leap Meal Planner

This app includes only Paleo-friendly recipes—every single one is free of gluten, grains, legumes, sugar, soy, and corn. The app offers over 1,500 recipes, generates grocery lists, and lets you set your own food preferences and restrictions; for example, you can indicate if you’d like low-FODMAP, egg-free, or autoimmune protocol-friendly recipes.

Paleo.io

The Paleo.io app answers a simple question: Is it Paleo? It helps users determine whether a given food is Paleo or not using a database of over 3,000 foods. It also includes hundreds of Paleo-approved recipes. This app is particularly helpful for those who are new to Paleo.

Paprika

The Paprika app helps you organize recipes, make meal plans, and create grocery lists. Paprika’s built-in browser allows you to save recipes from anywhere on the internet so you can create your ideal meal plan.

Plan to Eat

Plan to Eat allows you to add your own recipes from anywhere on the internet into a recipe book. You can then drag and drop recipes into a calendar to plan out your meals for the week. The app also generates a grocery list for you based on your planned recipes.

RealPlans

RealPlans creates and organizes recipes, develops a weekly menu, and generates grocery lists so that you can get healthy, delicious food on the table. If you need to track your macros, Real Plans has you covered. A subscription will give you access to all the app’s meal plans (Classic, Dairy-Free, Gluten-Free, Paleo, Keto, autoimmune protocol, and more) and over 1,500 recipes. You can add on recipes from well-known food bloggers for an additional fee.

Yummly Recipes and Recipe Box

Yummly takes a cue from Instagram, allowing you to browse through a photo gallery of recipes and save them to your own digital cookbook. Yummly also uses a proprietary program called Food Genome and a patent-pending technology called Food Intelligence to recommend recipes to users based on their allergies, tastes, and more.

Step 5: Cook Your Meals

You’ve cleaned out your kitchen, restocked it with healthy foods, and created a meal plan—now it’s time to start cooking! Here are a few simple strategies that will make it easier for you to follow through on your commitment to stick with Paleo.

Set Aside Time for Grocery Shopping and Meal Prepping

For many people, Sundays work best. You may also want to consider doing your shopping and main meal prep session on a Sunday and a second, smaller meal prep session mid-week to keep your fridge stocked with fresh options. Use a list when grocery shopping and check off items as you add them to your cart.

Organize Your Recipes

Organizing the recipes you intend to use in meal prepping will save you time in the kitchen. The meal prep apps I mentioned above make organizing your recipes easy, but you may also want to keep a few cookbooks in your house and print out recipes from blogs and websites and collect them in a binder. Find 15 to 20 recipes that you really enjoy and rotate them throughout the weeks (and check out some of my favorite Paleo-friendly recipes).

Keep Things Simple

You don’t need to cook an elaborate meal to satisfy your nutritional needs and appetite! Uncomplicated meals should be a staple in your weekly meal plans. For example, a high-quality protein source; steamed or roasted veggies with salt, pepper, and some healthy fat; and a sweet potato can make for a wholly satisfying and effortless meal.

Incorporate Leftovers into Your Weekly Meal Plan

Don’t be afraid of leftovers! Eating leftovers is an easy way to cut down on meal prep and prevents food waste. Label and date leftovers so you keep track of what’s in your fridge and freezer. And speaking of the freezer, use it! When you batch cook (see next item), you’ll have extras that you can stash away for later.

Batch Cook

Batch cooking, including doubling and tripling your favorite recipes, is a critical component of food prepping and can be applied toward many types of foods. For instance, bake several batches of egg muffins at a time to have around for breakfasts or roast a bunch of sweet potatoes to use as sides throughout the week.

Which Foods Work Best for Meal Prepping?

Some foods are more suitable for meal prepping than others; for example, roasted sweet potatoes hold up well to reheating, whereas pre-dressed salads quickly wilt in the refrigerator. In this section, I’ve outlined some of the best foods to include in your meal prepping process.

Meat

Cook chicken, turkey, beef, bison, or game meat in a slow-cooker. Shred the meat and set aside to use in stir-fries, in Paleo tacos, on top of salads, or in soup.

Sauté ground turkey, chicken, or beef in a pan with garlic, onion, and sea salt. Use the ground meat in Paleo “taco” salads, on top of spiralized vegetables, or in hearty stews.

Bake chicken breasts, wild salmon fillets, burgers, or meatballs in batches. Use them throughout the week with roasted or sautéed veggies, salad, and starchy vegetables as sides.

Eggs

Hard-boil a dozen eggs. Hard-boiled eggs are ideal for a quick and easy breakfast and are also an excellent portable snack.

Vegetables

Roast sweet potatoes, white potatoes, winter squash, and root vegetables in batches. These vegetables hold up well to reheating and are nutrient-dense sources of carbohydrates.

If you tolerate white rice, make large quantities in a rice cooker or Instant Pot.

Cruciferous vegetables, such as broccoli, cauliflower, and brussels sprouts, also hold up well to reheating throughout the week.

Sauces

Make several sauces to use throughout the week. Salsa, guacamole, gremolata, and chimichurri are just a few examples of Paleo-friendly sauces that can be made ahead of time and quickly spice up any meal.

Four Meal Prepping Tips and Tricks

Now that you know the basics of meal prepping, you’re well on your way towards saving time in the kitchen and eating well.

To build on your new skills and help you stay on track with Paleo eating, here are more ideas you can use, including strategies for how to shop Paleo on a budget, where to buy healthy staples and fresh ingredients, how to shop seasonally, and—when home-cooking isn’t on the menu—recommendations for Paleo meal delivery services.

1. Stick to a Budget

Shopping Paleo can be expensive if you don’t know how to grocery shop to your advantage. With the tips I’ve outlined here, you can successfully shop Paleo on a budget while still filling your cart with high-quality, nutrient-dense foods.

Buy conventional instead of organic (for some produce). Organic produce is ideal because it reduces our exposure to harmful pesticides and herbicides. However, costs can really add up when buying nothing but organic foods. If this is a problem for you, check out the Environmental Working Group’s Clean 15 and Dirty Dozen lists to determine which conventionally grown fruits and vegetables are lowest in pesticides and thus safe to buy conventional rather than organic.

Whether you buy organic or conventional produce, thoroughly wash your produce before eating. Almost no food is completely free of pesticides. The most effective way to remove pesticides from produce is by washing produce in a baking soda bath. (4) To wash vegetables, fill a large bowl with water and add a teaspoon of baking soda. Add the veggies and soak for 10 to 15 minutes. Scrub with a scrub brush and then rinse under clean water. For leafy greens, soak in a baking soda bath for a minute, thoroughly rinse, and then spin dry in a salad spinner. Wash smooth-skinned fruits (like apples and nectarines) in a baking soda bath like you would for veggies.

Here are some more money-saving tips:

Buy frozen produce. Buying frozen produce saves money while still providing you with nutrient-dense food; most fruits and vegetables are flash-frozen immediately after picking, thus preserving the nutrients they contain.

Buy in-season produce. Out-of-season produce is typically shipped from distant locations, including other continents, increasing costs. It’s also generally picked before it’s allowed to ripen (so that it can be transported without bruising or other damage), and that can impact its nutrient content if it’s improperly stored or subjected to temperature extremes.

Start a garden. Growing your own produce takes some work, but it ultimately is a really low-cost way to obtain organic fruits and vegetables.

Buy lower-quality cuts of meat. You don’t need to buy expensive cuts of meat to eat Paleo. For example, ground beef and brisket are cheaper than filet mignon but have the same nutritional value. In fact, some of the so-called “less desirable” cuts of meat may actually have higher nutritional value than pure muscle meat; for instance, nutritious gelatin-rich cuts of meat such as chuck roast and beef shank are often cheaper than cuts such as sirloin.

Choose more affordable species of wild fish, such as wild sardines instead of wild salmon.

Make eggs a staple in your diet. Eggs are a very economical protein source, including high-quality, farm-fresh eggs from a local source.

Buy in bulk. Many bulk grocery stores now offer many healthy options, including organic produce, wild seafood, and pastured meats, at lower prices than regular grocery stores. Consider buying a quarter, half, or or whole animal for meat directly from a rancher or farmer instead of single cuts from the grocery store; while you’ll need to invest in a chest freezer, this strategy can significantly reduce the cost of meat.

2. Shop Around for Healthy Food

Contrary to popular belief, Whole Foods is not the only place you can buy healthy food! All the stores listed here have excellent selections of healthy, Paleo-friendly foods. Even your local grocery store is likely to have some options.

Trader Joe’s

Natural Grocers

Sprouts Farmers Market

Super Target

Wegmans

Harris Teeter

Hannaford

Albertsons

Food Lion

Publix

Pathmark

Kroger

Aldi

Lidl

Costco

Sam’s Club

Farmers Markets

Don’t forget about your local farmers market! Farmers markets offer fresh produce, meat, and (depending on where you live) seafood at lower prices than most grocery stores. You might also want to investigate a CSA—community supported agriculture—in your area from which you can purchase a subscription to locally raised foods including produce and meat, delivered weekly or monthly.

Online

Healthy grocery shopping can now be done online as well as in person. The following online grocery stores offer organic, healthy options and deliver right to your door:

Thrive Market

Vitacost

AmazonFresh

Shop Seasonally

Shopping seasonally is a great way to tune in with your local food system and save money. Check out the Seasonal Food Guide to find out what produce is in season near you.

3. Use Real Food Delivery Services

If you are really tight on time but still committed to eating healthy meals, you may want to consider a Paleo “real food” meal delivery service. There are countless options out there, but I’ve curated the very best in this list.

Beetnik Foods

Beetnik Foods meals are certified Paleo friendly, delivered nationwide, and also available in select health food and grocery stores.

ButcherBox

ButcherBox delivers 100 percent grass-fed and grass-finished beef, heritage breed pork, and free-range, organic chicken. That can help if you’re short on time or if you’re struggling to find a local provider of grass-fed meat.

Caveman Chefs

Caveman Chefs offers both meal delivery services and catering. It is based in Colorado but ships nationwide. Choose from meals that are Whole30 approved, autoimmune protocol, low FODMAP, and ketogenic.

Factor 75

Factor 75 meals are premade, 100 percent organic, and free of hormones, GMOs, and antibiotics. Choose from bundles of four, six, eight, 12, or 18 meals.

Green Chef

Green Chef provides you with prepped ingredients to cook three two-person Paleo dinners (or two four-person dinners on the family plan) each week. All recipes are organic and gluten-free, feature protein and fresh veggies, and contain zero grains or dairy.

Kettlebell Kitchen

Kettlebell Kitchen meals are free of artificial ingredients, preservatives, gluten, dairy, soy, corn, industrial vegetable oils, and refined sugar. Some of the meals contain non-Paleo ingredients that are tolerated by many people, including white rice, lentils, and gluten-free oats.

Paleo On The Go

Paleo On The Go operates out of a completely gluten-free kitchen and specializes in Paleo and autoimmune protocol-friendly frozen premade meals that can be delivered nationwide. You can purchase meals individually or in bundles.

Paleo Power Meals

Paleo Power Meals offers premade meals with generous portions that pack a large amount of protein.

Pete’s Paleo

Pete’s Paleo offers seasonally inspired, farm-fresh prepared Paleo meals. Order bundles of five, 10, 14, or 20 meals in vacuum-sealed packages from anywhere in the United States.

Sunbasket

Sunbasket allows you to select three two- or four-person meal kits per week without gluten, grains, soy, corn, added sugar, or dairy. The ingredients and recipes are delivered fresh so you can cook great meals without any planning or shopping.

The Good Kitchen

The Good Kitchen sources organic produce almost exclusively from local farms in North Carolina (where its operation is based) and delivers its refrigerated and frozen meals nationwide.

Trifecta Nutrition

Trifecta Nutrition provides ready-to-eat dinners and lunches that are non-GMO, 100 percent organic, and free of sugar, grains, gluten, dairy, and soy. You can also upgrade to add breakfasts and additional entrées or choose build-your-own meals.

TrueFare

TrueFare uses the highest-quality ingredients in their meals, including organic produce, grass-fed beef, heritage pork, and organic or free-range poultry. They offer Paleo-, keto-, autoimmune protocol-, and Whole30-friendly meal plans.

4. Stock Your Kitchen with the Essentials

To successfully meal prep, you’ll need to stock your kitchen with some essential tools. This includes basic tools that everyone should have in their kitchen, Paleo-specific items, cookware and bakeware, and maybe some “nice to have” extras for when you decide to get creative with cooking.

Kitchen Basics

Measuring cups

Measuring spoons

Potholders

Kitchen towels

Vegetable peeler

Spice rack

Cutting boards

Chef’s knife

Slotted spoons

Spatula

Ladle

Utensil holder

Mixing bowls

Glass storage container

Wooden spoons

Paleo Kitchen Essentials

Meat cleaver

Paring knife

Whisk

Grater

Probe meat thermometer

Hand-held lemon squeezer or citrus reamer

Mason jars

Salad spinner

Cheesecloth or cotton/linen fine mesh towel

Potato masher

Tongs

Food processor

Blender

Immersion blender

Cookware and Bakeware

Sauté pan

Saucepan

Skillets

Baking dishes

Stockpot

Soup pot

Dutch oven

“Nice to Have” Items

Kitchen shears

Pepper mill

Mandoline

Muffin tin and muffin liners

Ramekins

Spoon rest

Meat grinder

Hand mixer

Mortar and pestle

Slow cooker

Sous vide

Dehydrator

Spiralizer

Fermentation pot

Juicer

Spice grinder machine

Garlic press

Tool for making your own meat jerky (such as LEM Products 468 Jerky Cannon)

Food processor

Instant Pot

Countertop toaster oven or convection oven

Water Filter

For drinking and cooking water, I recommend investing in a high-quality water filter. Berkey water filtration systems sit conveniently on your countertop and remove viruses, pathogenic bacteria, cysts, and parasites to undetectable levels. They also reduce heavy metals without eliminating beneficial minerals. Additional white filters can be added to remove fluoride. If you want to filter your home’s entire water supply, you may want to consider a reverse osmosis filter instead.

Food Storage

Once you’ve prepped your meals, you’ll need containers for storing everything. Since plastic containers contain chemicals that are known endocrine disruptors, I prefer people use glass storage dishes with BPA-free lids.

For wrapping up foods, use unbleached parchment paper or beeswax-coated reusable food wrap (such as Bee’s Wrap) instead of conventional plastic wrap, which may leach endocrine disrupting chemicals into your food. (5) Finally, try reusable silicone storage bags (such as Stasher bags) instead of plastic freezer/storage bags, which may also contain endocrine-disrupting plasticizers.

Now I’d like to hear from you. Do you practice food prepping? If not, do you think you’ll try the food-prepping strategies I’ve outlined in this article? Let me know in the comments below.

The post Meal Prep: Your Best Tool for Healthy Eating appeared first on Chris Kresser.

Source: http://chriskresser.com February 12, 2019 at 06:10PM

#paleo #recipe #food #delicious #healthy #yum #diet

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drlaurynlax · 5 years

Text

The Best 14-Day Keto Meal Plan for Women Now

A Delicious 14-Day Keto Meal Plan & Supplements for Women-7 sample days of what to eat, plus non-boring creative meal ideas for mixing it up.

So, you’ve decided to give the whole “keto meal plan” thing a try.

How to Do the Keto Meal Plan for Women

Even though eating high fat used to be scary, you’re open to giving it a shot-bring on the butter and bacon! …

You’re also looking to keep meals enjoyable, creative and delicious. (You’re a little concerned about getting burnt out on eggs, beef, cucumbers and coconut oil).

Furthermore, you’re hoping keto doesn’t feel like a chore, or like you’re a slave to counting calories or macros.

I’ve got your back with this 14-day body-boosting keto meal plan and supplement plan for women who want to:

FEEL good

Ensure they are getting all their nutrients

And stress LESS (not more) about what you eat

-With plenty of keto meal plan variety and creativity and variety to keep things interesting.

Keto for Health vs. Keto for Dieting

Unfortunately, when adopting any new way of eating, it’s easy to fall into the restrictive mentality:

Thinking about what you CAN’T have vs.what you CAN have.

Most keto diet articles, keto meal plan, books and YouTube videos teach you how to count macros and fat grams, shed body fat, monitor ketones in your breath, or get bigger biceps in the gym (courtesy of bodybuilding bros online)…

But NO ONE talks about:

Listening to your body

Supporting your hormones

Boosting your gut health

Fighting gut inflammation

Or ensuring you’re eating all the essential micronutrients (vitamins and minerals) you as a woman need.

After all, as a woman, there are a few things you need to be mindful about a keto diet meal plan.

And no one talks about whether or not keto is a lifestyle, or a short-term diet and body-fat loss solution.

The Big Keto Questions

Should you avoid carbs for the rest of your life?

Do you need to monitor your breath or urine ketones every day to make sure you’re still in ketosis?

Do you need to count your fat grams and carbs?

The short answer: None of these things.

In fact, when you view keto meal plan as a lifestyle (like this 14-day Meal Plan)…NOT a fad or restrictive diet…you CAN take a deep breath.

Long Term vs. Short Term Keto

If you’re transitioning to a keto meal plan or you’ve been doing it for awhile, it’s imperative to realize that keto has been studied and used extensively as a short-term diet solution for curing epilepsy (1), boosting brain power (2), balancing blood sugar (3) and shedding weight and body fat in obese individuals (4), BUT once you’ve transitioned into a lifestyle of ketosis, it doesn’t mean you’re bound there for life.

In fact, as this article explains, women may be able to handle more carbs than keto evangelists claim-and may even benefit from them in the long term from a hormonal and energy output (i.e. fitness) point of view.

In addition, for women who are ALREADY healthy (i.e. NOT obese, diabetic or experiencing horrible PMS), long term low-carb diets and/or not eating ENOUGH fat with their keto meal plan can be MORE stressful-not less-for your body, specifically your hormones.

Long-term low-carb diets can cause you to overproduce cortisol and norepinephrine. It can create an imbalance that increases pressure on the hypothalamus, pituitary and adrenal glands.

Unfortunately, it can result in symptoms of HPA-Axis Dysfunction including:

Difficulty attaining a healthy weight

Less energy and fatigue

Feeling unrested (even if you get enough sleep)

Constipation, bloating after meals and gut issues

Needing caffeine to feel “normal” or function

Insatiable appetite or complete lack of appetite (imbalance)

Anxiety, stress or low mood

Poor sleep

Craving/thinking about sugar or carbs

Poor workout results or recovery

Amenorrhea or horrible PMS

Not feeling like your “self”

Low carbohydrate diets can also impact the hormone Leptin-necessary for turning ON reproductive hormone function (like your period). Even if you ARE eating enough fat, leptin is turned on by carbohydrate metabolism, and in the long-term may be decreased through a very low carb intake.

No One Size Fits All

There really is NO one-size-fits-all approach to diet.

Some women thrive off extremely low carb diets, while others lose their period, or even gain weight after an initial rest. It all depends on TONS of other lifestyle factors like:

Your personal health history

Sleep and recovery habits

Your stress levels in other areas

Body composition

Hormonal or thyroid imbalances

Gut health

And beyond

If you have bacterial overgrowth for instance in your gut, then keto potentially can worsen the condition, as gut bacteria actually also feed off ketones. If you are burning a candle at both ends, and sleeping less than 6 hours per night, then your naturally elevated cortisol levels may be MORE stressed out by keto if you keep it up long-term.

Also, if you were eating sugar or a low-fat diet before, then your body will probably LOVE keto-a night and day difference from before.

You are NOT weak for going keto for a short term reset, then transitioning back to a modified keto (adding in a little bit more carb). And you are NOT strong for “sticking with keto meal plan” (even though it seems like your body is not responding favorably).

Simply put: Listen to your body.

Listening to Your Body: Balance (Not Keto Perfection)

For this reason, I’m a big advocate of a modified keto diet for many of my own clients interested in balancing their blood sugar, regulating their hormones, detoxing off sugar, or experiencing bloating or SIBO-like symptoms from carbohydrate intake.

What it entails?

A 7-30 day “keto reset” followed by a transition into a “modified keto,” incorporating BALANCE with a little more starchy carb and/or fruit to compliment their higher fat and moderate protein diet.

Keto Reset: 7-30 Days

Eat:

Higher Fat with a variety of healthy fats (aiming for 50-60% of intake being from fat)

Moderate Sustainable Protein

Lots of Greens and Low-starch veggies for their carbs, sticking to 20-30 grams of “net carbs”)

Modified Keto-Longer Term

Eat balanced at each meal:

Healthy Fats with Each Meal (1-2 servings, and VARIETY-not just butter, coconut oil and bacon every meal)

Sustainable proteins (the size of 1-2 palms of your hand)

Lots of Greens

Starchy Carbs/Fruit (Incorporate approximately 1-2 additional servings of starchy carbohydrate and/or fruit back into your diet daily

The best part? No counting or ketone monitoring necessary.

By the time my clients reach the Modified Keto stage, 7 to 30 days later, and are re-introducing carbs, they are MORE connected to their body and how it feels-naturally.

They recognize when “brain fog” sets in, or their SIBO symptoms (bloating) flares, or when they feel like they have a lot more energy and strength in their daily life. They are better able to self-regulate the just-right amount of carbohydrate and timing for their body (for instance in the evenings before bed, or after a workout).

It won’t come overnight, but if you stick to the philosophy of “balance” and tune in to HOW YOUR BODY FEELS, instead of what you “should eat” or what your keto monitor says, your body won’t steer you.

Here’s a sample 14-day keto meal plan including:

7 days of a “Strict” Keto (low carb) sample

7 days of a “Modified” Keto sample

daily supplement plan

14-Day Keto Meal Plan & Supplement Plan for Women

Keto Meal Plan Food List: Eat in Abundance

Sustainable Proteins:

Wild caught fish

Pastured poultry

Grass-fed beef and bison

Organic organ meats

Chicken Broth

Healthy Fats

Avocado

Avocado Oil Mayo

Pastured Egg Yolks

Raw, soaked Nuts & Seeds

Grass-fed Organic Dairy (Cream, Sour Cream, Kefir)

Butter& Ghee

Organic Extra Virgin Olive Oil

MCT Oil

Coconut Oil

Pastured Bacon

Coconut Butter

Olives

Fermented Foods

Sauerkraut

Fermented Veggies

Coconut Yogurt

Water Kefir

Goat’s Milk Kefir/Kefir

Veggies

*Eat ENOUGH veggies. Only 1 in 10 Americans eat 3 or more servings/day. This is a pitfall of keto.

Dark leafy greens

Green veggies (Zucchini, Asparagus, Cucumber, Broccoli, Brussels sprouts)

Cauliflower

Mushrooms

Bell Pepper

Spaghetti Squash

Occasional Starchy Tubers & Fruits

*After you’ve completed an initial keto-reset (7-30 days), eating less than 20-30 grams of carbs/day, reintroducing a little bit of starch may be warranted (especially for active women, women with hormonal imbalances or women without blood sugar dysregulation).

This is called “modified keto” and may entail a serving or two of starchy carbohydrate, such as sweet potato with dinner or squash with protein after a workout, while still being able to maintain ketosis (fat burning and using fat as energy first).

Starchy Tubers & Veggies

Sweet Potatoes

Butternut Squash

Acorn Squash

Carrots

Beets

Green tipped plantains

Yuca/Cassava

Taro

Snow Peas

Fruits

Fresh or Frozen

Green Tipped Bananas

Berries

Citrus

Apples

Pears

7-Day Keto Reset

DAY 1

Breakfast

2-3 Pastured Eggs in Grass-fed Butter

Organic Bacon (or Turkey Bacon)

Spinach, Zucchini & Mushrooms

Lunch

Tuna Salad with Paleo Mayo atop Leafy Greens

Asparagus

Handful Macadamia Nuts

Dinner

Cracklin’ Chicken Thighs

Cauliflower Mash with Butter & Garlic

Chard in Coconut Oil

DAY 2

Breakfast

Savory Sausage (use ground turkey, pork or beef, no maple)

1/2 Avocado

Spinach sauteer in Ghee

Lunch

“Unwich:” Turkey in Collard Greens with Avocado, Mustard & Grass-fed Cheddar

Pickles

Dinner

Herb Crusted Salmon

Leftover Cauliflower Mash with Ghee & Garlic

Tuscan Kale sautéed in Coconut Oil

DAY 3

Breakfast

Green Smoothie Made with:

Coconut Milk Greens Avocado 1/2 green-tipped Banana 2 Pastured Eggs or Collagen Powder Carob Powder-optional

Lunch

Leftover Dijon Chicken Thighs

Cucumbers with Paleo Ranch

Dinner

Grass-fed Anti-Inflammatory Meat Balls

Zucchini Squash

Broccoli with Butter

DAY 4

Breakfast

Hardboiled “Deviled” Eggs

Pastured Bacon

Chard in Ghee

Lunch

Leftover Meatballs dipped in Aioli Mayo https://thepaleoway.com/recipe/aioli/

Roasted Zucchini Chips drizzled with Olive Oil

Rainbow Carrots

Dinner

Chicken Stir Fry

Cauliflower Rice

DAY 5

Breakfast

Turmeric Milkshake Smoothie

Add Collagen or Additive-Free Protein Powder

Lunch

Canned Wild Caught Salmon

Avocado Oil Mayo

Roasted Brussels Sprouts

Dinner

Grass-fed Beef Tacos with: Romaine, Guacamole, Grass-fed Cheddar, Lime

Roasted Zucchini & Yellow Squash drizzled with Olive Oil

DAY 6

Breakfast

Coconut Yogurt

Macadamia Nuts

Raspberries

Lunch

Leftover Tacos over Power Greens

Guacamole, Cheddar & Lime Juice

Dinner

Creamy Chicken & Kale Soup

Coconut Flour Cornbread with Butter

DAY 7

Breakfast

Savory Turkey Sausage

Mushrooms & Power Greens

Lunch

Chicken & Kale Soup

Greens Salad with Green Goddess Dressing

Dinner

“Pizza” (Coconut Flour & Arrowroot Crust) with Chicken, Basil Pesto, Olives & Optional Tomatoes

Greens in Paleo Ranch

7-Day Modified Keto Meal Plan

DAY 1

Breakfast

“Hash:” Organic Ground Turkey, Greens & Mushrooms in ghee

1/2 Avocado

Lunch

Chicken Salad with Paleo Mayo

Collard Green Wrap

Roasted Rainbow Carrots

Dinner

Fish Tacos with Grapefruit Avocado Salsa

Roasted Zucchini Chips

DAY 2

Breakfast

Easy Egg Muffins

Handful Berries

Lunch

Leftover Crispy Fish (from Tacos) atop Greens

Leftover Roasted Rainbow Carrots

Paleo Ranch

1/2 Avocado

Dinner

Grass-fed Steak

Roasted Asparagus

Power Greens sautéed in Ghee

DAY 3

Breakfast

Chocolate Banana Smoothie

Lunch

Chicken Balance Bowl

Dinner

Grass-fed Anti-Inflammatory Meat Balls

Sautéed Spinach in Ghee

Cauliflower Rice

DAY 4

Breakfast

Chicken Sausage

Power Greens in Coconut Oil

1/2 Avocado

Lunch

Leftover Meatballs

1/2 Sweet Potato

Roasted Asparagus drizzled with Avocado Oil

Dinner

Orange Chicken

Over Sautéed Cabbage

DAY 5

Breakfast

Berry Green Smoothie

Lunch

Canned Wild Tuna with Avocado Oil Mayo

Roasted Zucchini “Chips”

Dinner

Meatloaf Muffins

Roasted Broccoli

DAY 6

Breakfast

Coconut Flour Blueberry Pancakes

Organic Turkey Bacon

Lunch

Leftover Meatloaf Muffins

Zucchini Chips

Dinner

Thai Chicken Soup topped with Avocado

Mixed Greens with Oil & Vinegar

DAY 7

Breakfast

Scrambled Eggs, Pastured

Ghee

Mushrooms, Asparagus & Power Greens

Lunch

Turkey & Avocado stuffed Lettuce Wrap

Roasted Assorted Veggies

Dinner

Cheesy Chicken Casserole

Keto Meal Plan Support Supplements

Soil Based Probiotic : (like Primal Blueprint Probiotics ).

Healthy gut bacteria to boost gut and all around health.

Take 1 in the morning and preferably 1 at night. Also, don’t neglect fermented foods (like sauerkraut and fermented veggies for food-based, lactic acid probiotics).

Pre-Biotic Fiber: Partially Hydrolyzed Guar Gum (like Sunfiber)

Prebiotics are essential fiber for digestion and maximal absorption of your probiotics. (Often low on a keno-diet). Take 1 serving/day in water or tea.

Digestive Enzymes

Helpful for fully breaking down you food (especially if you experience bloating or constipation around meals). Take 1-2 with meals to banish bloating.

Bile Salts: Beta TCP

Are you fully digesting your fats with your keto meal plan? If you gallbladder or liver are not in tip top shape, fats may make you feel sick or nauseas after eating them. Take 1-2 capsules with meals.

Fermented Cod Liver Oil: Rosita

Omega 3’s, Vitamin A and Vitamin D-essential for energy and absorption of all the healthy fats you eat. Take 1 tsp./day. Unlike most fish oils, fermented cod liver oil is less likely to go rancid.

Like these plans? Want More?

Join the Thrive Life Project-a 30 day nutrition, fitness, mindset and TOTAL BODY reset!

Whether you choose a Ketogenic-inspired diet or not, the Thrive Life Project was created for you to learn how to reconnect to your own body, find the way of eating and working out

that works for YOU (no one else), AND quiet the diet-rule noise in the health world.

Join the 30-day reset today and let’s reinvent the way your body LOOKS, MOVES AND FEELS on your own terms.

The post The Best 14-Day Keto Meal Plan for Women Now appeared first on Meet Dr. Lauryn.

Source/Repost=> https://drlauryn.com/hormones-metabolism/keto-meal-plan-for-women/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/

#Holistic #Nutrition #Therapy #Recovery #Functional #Medicine #Dr. Lauryn Lax #Dr.Lauryn

5 notes · View notes

rubys-kitchen · 3 years

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Sides

Starchy

Creamed Corn *August 7, 2021

Flats *December 8, 2020

Cheesy Mashed Potatoes *December 7, 2020

Hasselback Potatoes *April 6, 2023

Horseradish Mashed Potatoes *August 8, 2022

Creamy Potato Salad

Twice Baked Potato Casserole *September 9, 2022

Scalloped Potatoes and Veggies *September 11, 2022

Scalloped Potatoes with Leeks and Thyme *December 15, 2022

White Cheddar Scalloped Potatoes *March 2, 2023

Roasted Potatoes *October 17, 2022

Potato Salad with Tartar Sauce *May 16, 2023

Coconut Rice *December 11, 2020

Red Beans and Rice *December 12, 2020

Salad

Croutons *November 5, 2023

Apple-Brie Spinach Salad *November 26, 2022

Beet Salad With Spinach *November 29, 2022

Crispy Chicken Salad *March 20, 2023

Chopped Salad with Chickpeas, Feta, and Avocado *November 4, 2023

Greek Salad *February 3, 2022

Greek Couscous Salad *January 25, 2023

Roasted Beet and Feta Salad *November 2, 2023

Veggie

Roasted Cabbage with Maple Tahini *February 27, 2023

Cheesy Brussels Sprouts Bake *April 18, 2022

Carrots Vichy *December 9, 2020

Cole Slaw *July 4, 2022

Bacon Stir Fried Green Beans *December 17, 2021

Sautéed Leek Greens & Bacon *July 17, 2021

Creamed Spinach, better version *February 27, 2024

Sherry Glazed Rosemary Mushrooms *March 18, 2023

Tuscan Butter Mushroom *February 15, 2022

Roasted Mushroom *August 26, 2021

Baked Onion *July 25, 2022

Crunchy Spinach Casserole *March 15, 2022

Sweet Potato Fries *December 13, 2020

Roasted Red Bell Peppers *November 11, 2021

Why not some fruit?

Strawberry Salad *May 10, 2021

Ambrosia *April 29, 2021

Last Updated: February 27, 2024

#sides #starch #vegetable #veggie #fruit #master list

0 notes

thuthao080800 · 4 years

Link

This Caribbean-inspired Vegan Bento Box Meal Prep is my best meal plan yet! It’s perfect for any time of year, totally delicious, easy to make, freezable, and includes a sweet treat!

Unless you have someone else cooking for you, or you can spend hours cooking everyday, meal prepping is the best way to maintain a healthy diet. Since becoming a mom one of my biggest challenges hasn’t been eating the right foods, it has been eating enough food. I snack and graze, and often don’t have the time or energy to prepare myself a wholesome meal. By dinnertime, I’m ravenous!

Luckily, the solution is simple: meal prep! So as often as I can, I get into the kitchen and prepare a number of dishes that I can eat for days. This week I prepared a simple yet delicious meal prep that is inspired by the delicious tropical flavors of the Caribbean: coconut rice, curried pumpkin seeds, a coconut cilantro pesto, grilled tofu, and tender black beans. Together or mixed-and-matched these dishes can make a hearty Buddha bowl, tasty tacos, a filling wrap, an entree salad, or even a tropical sandwich. By mixing and matching a few simple dishes, I make sure it doesn’t feel like I’m eating the same thing every day.

You could even supplement this simple vegan Bento Box Meal Prep with a couple of stews (try this tempeh tikka masala), or veggie burgers (like my sweet potato burgers, or beet black bean burgers). Or make yourself some yummy Mexican rice to make the meal prep last even longer.

Most of these dishes freeze well––with the exception of the roasted sweet potatoes, tofu, and cabbage-–so feel free to double (or triple) the recipes to make more to freeze. Frozen meals are another key to successful healthy eating.

The curried pepitas (pumpkin seeds) and the coconut cilantro pesto are absolutely delicious on anything. Even if you’re not making the whole meal prep, these two are a must for easy snacking, and flavor to any meal. Plus they’re both super duper easy to make.

Click here for a PDF version of this Vegan Bento Box Meal Prep + combination ideas and a shopping list! Sign up for my newsletter if you’d like more free meal prep guides. I send them every week!

Grilled Tofu | Caribbean-Inspired Vegan Bento Box Meal Prep

Prep time

10 mins

Cook time

20 mins

Total time

30 mins

Be sure to press the tofu for at least 1 hour before using.

Author: Jenné

Serves: 2-4

Ingredients

1 block extra firm tofu (firm tofu works too)

1 clove garlic, minced

2 tbsp fresh lime juice

2 tbsp apple cider vinegar

1 tbsp maple syrup

1 tbsp dijon mustard

1 tsp cumin seeds

½ tsp salt

¼ cup extra virgin olive oil or avocado oil

Instructions

The tofu should be pressed for at least 1 hour before using.

Cut into thin slices and place back into the tofu container (if you still have it). Otherwise put it in a flat bottom container.

Combine the remaining marinade ingredients in a jar, and shake until emulsified.

Pour the marinade over the tofu, making sure every part of every slice is covered.

Let the tofu marinate as long as possible, ideally an hour.

DO NOT THROW AWAY THE MARINADE. YOU’LL USE IT AS A DRESSING FOR THE SLAW NEXT.

Once the tofu has been marinated, grill it outside.

Or you could bake at 400° for 35 minutes.

My favorite way to cook it is to place it on a grill pan and broil for 5 minutes each side.

3.5.3251

Yummy Instant Pot Black Beans | Caribbean-Inspired Vegan Bento Box Meal Prep

Instructions for stove-top below.

Author: Jenné

Ingredients

2 tbsp avocado oil, or other oil

½ yellow onion, diced

1 red bell pepper, diced

3 cloves garlic, minced

1 lb black beans, ideally soaked overnight

2 tsp vegetable bouillon paste (I like Better Than Bouillon brand)

Optional additions: 1 tsp cumin seeds, 2 tsp oregano, 1 bay leaf

Instructions

Warm oil in the Instant Pot on the sauté setting.

Add the onions, pepper, and garlic, and sauté until onions are translucent.

Add the black beans, vegetable bouillon paste, and spices.

Pour enough water over the beans to just cover them. If your beans weren’t soaked, then cover about 1 inch.

Pressure cook on high for 15 minutes if beans were soaked; 30 minutes if they were not soaked.

Allow the Instant Pot to natural pressure release, then open.

Stove-top instructions:

Only use soaked beans if you are not using a pressure cooker.

Sauté the onions, peppers, and garlic in oil.

Add the beans, veggie bouillon paste, spices, and 6 cups of water.

Bring to a boil, then reduce to a simmer for 45 minutes.

Skim off any foam.

Test to make sure the beans are tender, if not keep cooking until they are.

Season to taste with salt.

3.5.3251

Coconut Jasmine Rice | Caribbean-Inspired Vegan Bento Box Meal Prep

Prep time

1 min

Cook time

20 mins

Total time

21 mins

Stove-top instructions below.

Author: Jenné

Serves: 4-6

Ingredients

1 ½ cups white Jasmine rice, thoroughly rinsed

1 can coconut milk

½ cup water (1 cup if making stove-top)

1 tsp salt

Instructions

Place all ingredients into the Instant Pot and pressure cook on high for 3 minutes.

Allow it to natural pressure release before opening. Fluff with a fork.

Stove-top instructions:

Place all ingredients in a pot, and stir.

Bring to a simmer, and cook with the lid slightly ajar for 20 minutes, until tender.

3.5.3251

Curried Pepitas | Caribbean-Inspired Vegan Bento Box Meal Prep

Prep time

1 min

Cook time

8 mins

Total time

9 mins

Store in a jar in your pantry to keep fresh and crunchy.

Author: Jenné

Serves: 2 cups

Ingredients

2 cups raw pumpkin seeds

1 tbsp coconut oil or other oil

1 tsp salt

1 tsp curry powder

Instructions

Preheat oven to 350°, and line a baking sheet with parchment paper.

In a bowl, pour the coconut oil over the pumpkin seeds. Stir thoroughly.

Add the salt and curry powder, and stir again.

Spread the pumpkin seeds over the baking sheet in an even layer.

Roast for 8 minutes. The seeds should be fragrant and turn golden brown.

Allow them to cool completely before eating and serving.

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Roasted Sweet Potatoes | Caribbean-Inspired Vegan Bento Box Meal Prep

Prep time

10 mins

Cook time

35 mins

Total time

45 mins

Author: Jenné

Serves: 4

Ingredients

2 medium sweet potatoes, cubed

1 tbsp olive oil or your favorite oil

1 tsp oregano

1 tsp sea salt

½ teaspoon black pepper

Instructions

Preheat oven to 375° and line a baking sheet with a silicone baking mat or parchment paper.

Toss the cubed sweet potatoes with oil, then spread them evenly onto the baking sheet. Sprinkle the oregano, salt, and pepper over them.

Roast for 35 minutes.

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Wholesome Banana Muffins | Caribbean-Inspired Vegan Bento Box Meal Prep

Prep time

10 mins

Cook time

30 mins

Total time

40 mins

These also work with 100% wheat flour, or ½ cup wheat flour and ½ almond flour.

Author: Jenné

Serves: 12

Ingredients

½ cup whole wheat pastry flour

½ cup almond flour

½ cup teff flour

½ cup coconut flour

1 tsp baking soda

½ tsp salt

1 ripe banana

1 tbsp ground flax + 2 tbsp water (let sit 5 minutes)

1 cup oat milk

1 tsp vanilla extract

¼ cup coconut sugar (or brown sugar)

Instructions

Preheat oven to 350°.

Blend the flours, baking soda, and salt together.

In another bowl mash the banana, then add the flax “egg” mixture, oat milk, vanilla, and coconut sugar. Stir well.

Pour the wet into the dry, and whisk to combine.

Pour into the muffin cups, if you have more banana, top each muffin with a thin slice of banana. Bake for 25-30 minutes.

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Coconut Cilantro Pesto | Caribbean-Inspired Vegan Bento Box Meal Prep

Prep time

5 mins

Cook time

2 mins

Total time

7 mins

Double this recipe to make enough to freeze for later

Author: Jenné

Serves: 1 cup

Ingredients

1 bunch fresh cilantro, stems and leaves

½ cup toasted coconut shreds

1 clove garlic, chopped

1 lime

1 tsp salt

3 tbsp extra virgin olive oil

Instructions

Place all ingredients into a food processor and blend until you have a coarse pesto texture.

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Red Cabbage Carrot Slaw | Caribbean-Inspired Vegan Bento Box Meal Prep

Prep time

10 mins

Cook time

2 mins

Total time

12 mins

You could use shredded broccoli or cauliflower stems instead of cabbage. You could also do this with brussels sprouts. If you don't want a slaw at all, use the dressing for romaine and/or kale.

Author: Jenné

Serves: 4-6

Ingredients

¼ red cabbage

3 carrots

Instructions

Using the shredder attachments from your food processor, shred the cabbage and carrots. *Note: they use different attachments: the single blade is for the cabbage, and the shredder for the carrots.

If you don’t have a food processor, shred by hand on a cheese grater. If you don’t have a cheese grater, thinly slice the cabbage, and use a handheld grater for the carrots.

Place the veggies in a bowl.

Pour the remaining marinade/dressing from the grilled tofu over the veggies, and use your hands to massage.

Season to taste with salt.

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The post Caribbean-Inspired Vegan Bento Box Meal Prep + VIDEO appeared first on Sweet Potato Soul by Jenné Claiborne.

Nguồn: Sweet Potato Soul by Jenné Claiborne https://sweetpotatosoul.com/2020/10/vegan-bento-box-meal-prep.html Xem thêm: https://thuthao080800.blogspot.com https://hocnauan.edu.vn/day-nau-an/mon-chay

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prophetbirds · 4 years

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Breakfast Steel Cut Oatmeal with Maple Syrup, Dried Fruit and Brown Sugar 4. / 5.50 Savory Bread Pudding 2.50 ea Seasonal Fruit Salad 3.50 ea Homestyle Potatoes with Caramelized Onions & Peppers 3.50 / 5. Seasonal Roasted Vegetable Quiche 5. ea Honey Vanilla Yogurt Parfait 5. ea Scrambled Eggs Sandwich with Bacon, Cheddar & Sriracha Aioli 6. ea Scrambled Eggs Sandwich with Salted Tomato, Pesto & Cheddar 6. ea Assorted Homemade Muffins 2.50 ea Croissant 2.50 ea Chocolate Croissants 2.50 ea Coffee Cake with Streusel Topping 2.50 ea Hot Meals Four Cheese Mac & Cheese with a Pimenton-Herb Crust 5. / 9. Shepherds Pie with Horseradish Mashed Potato 6. / 11. Braised Pork Shoulder 6. / 12. Cider Glazed Meatloaf 6. per slice Red Curry Chicken Stew with Shiitakes and Thai Basil 6. / 11. Red Curry Vegetable Stew with Shiitakes and Thai Basil 6. / 11. Turmeric Roasted Bobo Farms Half Chicken 12. each Chicken Pot Pie with White Wine Sauce 6. / 11. Market Selections Fall Brussels Sprouts with Pomegranate and Pancetta 5. / 9. Roasted Pumpkin with Goat Cheese, Kale and Pepitas 5. / 9. Rigatoni with Ricotta and Caramelized Onions 5. / 9. Wild Rice with Cherries and Pistachios 7. / 13. Arugula Salad with Apples, Walnuts and Maple Vinaigrette 5. / 9. Signature Radish Salad with Mangos, Poblanos and Black Sesame 5. / 9. Homemade Spiced Apple Sauce 4. / 6. Ventresca Tuna Salad with Raddichio 6.50 / 12. Acorn Squash and Pear Panzanella 5. / 9. Organic Chicken Tenders with Whole Grain Mustard Sauce 5.50 / 9. Market Salad Greens - Daily Special 8. ea Winter Broccoli Salad with Pancetta, Golden Raisins and Parmesan Aioli 5. / 9. Wilted Winter Greens with Sweet Potatoes 5. / 9. Red Cabbage Slaw with Walnuts and Poached Cranberries 5. / 9. Kale and Clementine with Parmesan and Hazelnuts 6. / 11. Bibb and Winter Citrus Salad 8. ea Signature Radish Salad with Mangos, Poblanos and Black Sesame 5. / 9. Ventresca Tuna Salad with Raddichio 6.50 / 12. Organic Chicken Tenders with Whole Grain Mustard Sauce 5.50 / 9. Roasted Parsnips with Crushed Pistachio 4. / 7. Spring Toasted Orzo Salad with Sugar Snap Peas, Feta and Mint 5. / 9. Roasted Beets with their Tops in a Cayenne Buttermilk Dressing 5. / 9. Shaved Asparagus with Lemon and Manchego 4. / 7. Quinoa with Dried Cherries and Basil 5. / 9. Spring Carrots with Sheep’s Milk Feta and Sumac 4. / 7. Herb Salad with Poblano, Red Onion and Feta 8. ea Signature Radish Salad with Mangos, Poblanos and Black Sesame 5. / 9. Ventresca Tuna Salad with Raddichio 6.50 / 12. Organic Chicken Tenders with Whole Grain Mustard Sauce 5.50 / 9. Summer Sweet Corn Succotash with Chipotle Butter 5. / 9. Heirloom Tomato Salad with Red Onion 7. / 14. Zucchini Pappardelle with Chanterelles 6. / 11. Red Skinned Potato Salad 5. / 9. Stonefruit Salad with Red Onion 6. / 11. Signature Radish Salad with Mangos, Poblanos and Black Sesame 5. / 9. Ventresca Tuna Salad with Raddichio 6.50 / 12. Organic Chicken Tenders with Whole Grain Mustard Sauce 5.50 / 9. Sandwiches Chicken Tender with Fresh Horseradish and Argula 8. ea Hard Boiled Egg with Basil, Carrot and Sriracha Dressing 6. ea Tuna Salad Rolls with Lemon and Capers 4. ea Roasted Vegetable with Homemade Pesto 6.50 ea Meatloaf Sandwich with Roasted Onion Aioli 9. ea Seasonal Special Sandwich 8. ea Soup Fall / Winter Brooklyn Clam Chowder 6. / 12. Roasted Tomato and Fennel 4. / 7. Rotating Market Special Soup 4. / 7. Spring / Summer Curried Spring Pea with Wild Mushrooms 5. / 9. Spiced Gazpacho 4. / 7. Chilled Melon Soup with Crispy Pancetta 5. / 9. Desserts Chocolate Chip Cookie 2. ea Double Dark Chocolate Cookie with Cherries and Sea Salt 2. ea Peanut Butter Granola Cookie 2. ea Fall / Winter: Gingerbread Trifle with Spiced Pears and Cardamom Cream 5. / 9. Spring / Summer: Lemon Curd Trifle with Lavender Poached Blueberries 5. / 9. Homemade Beverages We proudly serve homemade sodas There are constantly new flavors available so please call to see what is on tap today! Homemade Ginger Ale 3. ea Seasonal Sodas: Concord Grape, Peach Rosemary, Blueberry Cream, Lemongrass Mint 4. ea Brooklyn Egg Cream 3. ea During Harvest: Hot Mulled Apple Cider 3. / 3.50 Winter: Stone Ground Hot Chocolate 4. / 4.50 Spring / Summer: Lavender Lemonade 4. ea Beverages Single Origin Irving Farm Coffee 2. / 2.75 Single Origin Irving Farm Iced Coffee 2.50 ea Harney & Sons Assorted Hot Teas 1.50 ea Saratoga Springs Bottles Water 2.50 ea Assorted Juices 2.50 ea Assorted Iced Teas 2.50 ea

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paleorecipecookbook · 5 years

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Easy Meals I Make at Home in Under 30 Minutes

Last week a reader asked if I would put together another post about meals I make at home in under 30 minutes. So I looked back at when I wrote my last one and it was all the way back in July. Crazy how fast time goes by. So today I’m bringing it back with 12 meals I recently made at home that will hopefully give you some inspiration for easy meals for yourself and your family. Remember, this meals aren’t pretty, whatsoever. And some aren’t strict paleo. If you’re new here, I don’t eat strict paleo. I eat white rice and some gluten free items. If you don’t want that in your own diet, don’t eat it. Simple as that. And if you need even more inspiration, you can look back at my previous easy meals posts here, here and here!

Just a recap (I shared this in my previous posts) – with a little planning, multitasking and with the help of some special ingredients, there’s really NO EXCUSE to not eat a healthy meal on the table in no time flat. It’s really freaking easy, I promise you that. Stop making excuses for why you can’t get a healthy meal on the table certain nights. It just means you need to plan ahead. Maybe you even need to write out your meals to make sure nothing goes to waste and you’re sticking with your goals.

You’ll see many repeats in my own diet because I stick with foods that make me feel my best and that cook up quickly. Plus, I use whatever ingredients I have on hand in my freezer. So let’s get to it. Here’s a little breakdown of what I always have at home and/or purchase week to week:

ButcherBox – Every month I get my monthly supply of grass-fed, grass-finished, antibiotic and hormone-free, pasture-raised beef, chicken and pork. This way I always have meat on hand that I can pull out of the freezer the day beforehand to make for meals the next day. And since it’s delivered to my doorstep, I don’t have to think about it, which is the best part. In every box, I always get burgers and breakfast sausage, then whatever other meat is available that month!

Thrive Market – I try to get a Thrive Market box delivered to my doorstep every month or so. I love stocking up on coconut wraps, coconut aminos, Siete Foods sea salt grain free tortilla chips, and organic extra virgin olive oil. Be sure to follow me on instagram and my instagram stories/highlights because every time I get an order, I share those finds and goodies on my social media! Thrive also offer seafood now and it’s delicious so I will sometimes grab that from them.

Whole Foods or Natural Grocers or Trader Joe’s –

Freezer section – I always like to purchase cauliflower rice, sliced bell peppers, asparagus, cauliflower and kale so if I’m in a pinch and have no fresh produce around, I can quickly defrost any of these vegetable and whip up a meal quickly. I also recently picked up Trader Joe’s cauliflower gnocchi and love having that on hand.

Produce section – I almost always purchase arugula, kale, carrots, cherry tomatoes, ripe plantains, yukon gold potatoes, sweet baby peppers, butter lettuce, honey crisp apples, cilantro, green onions and whatever other vegetable looks good.

Pre-cut veggies – At Whole Foods (and many other grocery stores nowadays), they have pre-cut vegetables that have made a huge difference when it comes to how long it takes to make a meal. It costs a little more, but to me it’s worth it because it keeps me eating healthy. I’ll always buy pre-cut butternut squash fries, brussels sprouts, kale, beets (I buy the Love Beets brand), zucchini noodles, beet noodles, and carrot fries.

Butcher section – Since I get all my meat from ButcherBox, I usually only purchase wild-caught fish and seafood at Whole Foods. We try to eat salmon, scallops, sea bass and whatever other fish looks good. And we’ve been eating more fish and seafood recently because my husband is on a strict diet where he can’t have chicken or pork, which is why most of my dinners are beef or fish/seafood. I love getting fish/seafood for the nights that we have limited time since it cooks up so quickly.

Pantry Products – I keep these items on hand because they make prep incredibly easy and quick whenever I’m in a pinch!

Primal Palate Spices

Primal Kitchen Ranch, Ketchup and Mayo

Balanced Bites Spices

Sir Kensington Ranch, Mayo, Ketchup & Mustard

Mike’s Organic Curry Paste

Rao’s Marinara Sauce

Tolerant Foods Gluten Free Pasta

Latest Freezer Favorites –

Birch Benders Paleo Waffles

Brazi Bites

Trader Joe’s Cauliflower Gnocchi

Cauliflower Rice

Bonafide Bone Broth Soup

Now on to the meals we go!

For this breakfast, I preheated to oven to 400 degrees to cook up a Birch Benders Paleo Waffle for 10 minutes. While the oven heated up, I cooked ButcherBox breakfast sausage with diced red bell peppers and oinons, then I added in leftover air fryer potatoes. Then I topped the waffle with peanut butter and maple syrup. This meal took about 20 minutes.

This dinner took about 30 minutes. First I preheated the oven to 400 degrees, tossed zig-zag butternut squash in avocado oil, topped with salt and garlic powder, then roasted them for 25-30 minutes. Then I cooked up ButcherBox burgers in a cast iron skillet topped with Primal Palate Steak Seasonings and topped it off with Primal Kitchen Ketchup and Mustard. And to finish the meal, I made an easy salad of arugula, apples, orange bell pepper, Primal Kitchen Ranch, plus salt and pepper.

This hearty soup dinner took about 30 minutes. First I preheated the oven to 400 degrees, sliced carrots and tossed them in avocado oil and salt, then roasted them for 25-30 minutes. While the carrots cooked, I cooked chopped bacon in a large pot, set it aside, then sauteed red bell peppers and onions in the rendered fat. Then I added ButcherBox ground beef and once it was broken down and cooked through, I added the Bonafide Broccoli Cheddar Bone Broth Soup along with salt, garlic powder and pepper. When the oven has 10 minutes left, I added Brazi Bites to the baking sheet with carrots. To finish the soup, I added the carrots and Brazi Bites!

When I didn’t know what to make one night, I started with air fryer potatoes which take about 25 minutes. While the potatoes cooked, I topped ButcherBox steak with Primal Palate Steak Seasonings and cooked it in a cast iron skillet until medium rare then let it rest for 5 or more minutes. When the potatoes had about 5 minutes left, I made a quick salad of arugula and apple topped with Primal Kitchen Ranch, plus salt and pepper.

This lunch took about 25 minutes. I first boiled rice until light and fluffy, about 20 minutes. While the rice was cooking, I cooked up ButcherBox ground beef with red and yellow bell peppers. Once the ground beef was browned, then I added a packet of Mike’s Organic Yellow Curry Paste with a can of coconut milk then added a bit of salt and lime juice.

For this 30 minute dinner, I preheated an oven to 400 degrees. Then I tossed diced eggplant and carrots in avocado oil and salt and cooked the veggies for 25-30 minutes. While the veggies roasted, I cooked chopped bacon in a large pot, set it aside, then sauteed onions in the rendered fat. Then I added ButcherBox ground beef and once it was broken down and cooked through, I added Bonafide Creamy Mushroom Bone Broth Soup with salt and pepper. Once the veggies were done roasting, I added the veggies. Then I ate it with leftover carrot fritters (recipe coming soon!).

For this 30 minute dinner, I preheated an oven to 400 degrees, tossed halved brussels spouts in avocado oil and salt then cooked the brussels for 30 minutes. While the brussels roasted, I cooked up Trader Joe’s Cauliflower Gnocchi using my air fryer gnocchi recipe. Then I cooked up ButcherBox ground beef with sliced kale then added tomato sauce and salt. Then I ate it all with a little artichoke pesto.

This dinner only took about 25 minutes. I cooked ButcherBox ground beef with bell peppers then added Primal Palate Taco Seasonings, hot sauce, lime juice and salt. Then I cooked up cauliflower rice in a pan with some avocado oil, added salt, garlic powder and chopped cilantro. Then when the cauliflower rice was almost done, I pushed it to the side of the pan, added more fat and added sliced plantains to the pan to cook on both sides for 4-5 minutes.

For yet another soup night dinner, I cooked up bacon in a large pot, set it aside once crispy, then I added a whole sliced onion and cooked down for about 10-15 minutes. Then I added ButcherBox ground beef and cooked until brown. Lastly I added Bonafide French Onion Bone Broth Soup and sliced mushrooms and cooked for about 5 minutes. Lastly, I added the bacon back in with salt and pepper.

This dinner took me 30 minutes. I first made a Moroccan carrot salad (no measurements but the ingredient include grated carrots, red onion, raisins, lemon juice, oil, coriander, cumin, honey, salt and pepper) then set aside for later. Then I cooked up Trader Joe’s Cauliflower Gnocchi using my air fryer gnocchi recipe. And while the gnocchi cooked, I cooked a ButcherBox ribeye in a cast iron skillet with Primal Palate Steak Seasonings until medium rare. And I served it all with artichoke pesto that I found at Natural Grocers.

This 30 minute dinner included leftover carrot fritters that were made the night before. For the rest of the dinner, I steamed frozen cauliflower then I pureed it until smooth in a high speed blender with salt and garlic powder. While the cauliflower was cooking, I cooked ButcherBox ground beef in a pan with garlic, onion and bell peppers with salt and pepper then added Primal Palate Meat & Potatoes Seasonings. Then I made a quick tomato salad with cherry tomatoes, onion, cilantro, lime juice, olive oil, salt and pepper.

Last but not least, one last curry! I first made chicken thighs using my air fryer chicken thighs recipe. While the chicken cooked, I I first boiled rice until light and fluffy, about 20 minutes. While the rice cooked. I added oil and peppers to a pan. Once the peppers were soft, I added Mike’s Organic Green Curry Paste and a can of coconut milk, lime juice and salt, and reduced down for about 10 minutes. Then I just added it all together with some cilantro!

12 meals in under 30 minutes! Try these easy meals out and let me know what you think! Healthy doesn’t mean hard. All you need is something simple items around the house and you can have a healthy meal every single day!

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