May 22, 2017

May Meal Prep

May Meal Prep

Happy meal prep Monday!!! Below is a brief synopsis of some things I collected at the grocery store, how I prepared them, and how I plan to use them. Recipes below!

what I bought:

  • berries
  • 1 orange
  • lemons
  • broccoli
  • cauliflower
  • cabbage
  • arugula
  • spinach
  • micro greens
  • 3 japanese yams
  • olives (duh)
  • frozen kale
  • frozen spinach
  • frozen cherries
  • frozen cauliflower
  • organic split breast bone-in chicken

what I already had:

  • eggs
  • garlic
  • almond butter
  • macadamia nuts
  • cashews
  • avocados
  • tahini
  • coconut aminos
  • dates
  • chosen foods avocado oil spray
  • spices / condiments: salt, pepper, garlic powder, whole grain mustard, vanilla extract, cinnamon, nutmeg, nutritional yeast
  • siete tortillas in the freezer
  • califlour pizza crust in the freezer (code twistoflemons for 20% off)
  • barely bread in the freezer for toast
  • bread srsly gluten free sourdough in the freezer for toast
  • vital proteins bone broth collagen

what to do:

  1. Soak 1 cup cashews and 1 cup macadamia nuts overnight (for cashew spread and nut mylk).
  2. Preheat oven to high broil.
  3. Chop broccoli and cauliflower and spray pan with avocado oil spray (has a high smoke point to prevent formation of AGEs). Add spices (for broccoli I did salt, pepper, garlic powder and for cauliflower I did salt, pepper, and nutritional yeast). Keep in oven for about 10-15 minutes, until tops of each are burnt.
  4. While in the oven, add chicken to a large pot, and cover with water. Add spices to water (I added salt, pepper, 1 tsp garlic, 2 bay leaves, few dashes of rosemary, and 2 scoops vital proteins bone broth collagen). Let this boil for 25-30 minutes.
  5. Chop sweet potato fries and place on pan. Season with avocado oil spray, garlic powder, rosemary, nutritional yeast, salt, and pepper.
  6. Make nut mylk – Drain soaked nuts and rinse with water. Add nuts + 5 cups fresh water to blender. Blend and strain.
  7. Remove broccoli and cauliflower from oven.
  8. Place sweet potato fries in oven – I had mine in for about 20 minutes.
  9. Make orange creamsicle bites: add 1 cup cashews to food processor and pulse until coarse. Then add 1/4 cup coconut butter mixed with 1 tsp coconut oil (may have to heat in the microwave so that the mixture is soft and smooth), 1/4 tsp cinnamon, 1/4 tsp vanilla extract, 2 tbsp orange juice (squeezed from an orange) to food processor and blend until dough forms. Roll in coconut flakes and zest from 1 orange.
  10. Put broccoli and cauliflower away and clean pans.
  11. Remove chicken from boiling water, shred, then add the bones back to the stock. Put on low simmer for about 1-2 hours.
  12. Clean food processor.
  13. Take sweet potato fries out of oven and let cool.
  14. Add soaked cashews to food processor and blend with 2 tbsp lemon juice, 2 tbsp nutritional yeast, 1/2 tsp garlic, salt and pepper. Store and clean food processor.
  15. Make avocado tahini dressing. Add to blender: 1 avocado, 2 tbsp tahini, juice of half lemon, 1/2 tsp whole grain mustard, 1/2 tsp garlic, 1/2 tsp rosemary, salt, pepper, and 1/2 cup warm water. Blend on high until smooth.
  16. Clean blender.
  17. Store sweet potatoes and clean pan.
  18. Make cabbage: Chop cabbage. Add 1 tbsp olive oil to pan. Add cabbage as well as 1/2 tsp garlic, salt, pepper, and 1/4 cup coconut aminos (similar to soy sauce). Stir / attend to until wilted.
  19. Remove bones from bone broth stock, store the bone broth, and clean the pan.
  20. Put cabbage into container and clean pan.

snack ideas:

  • sweet potato fries with either cashew garlic spread or avocado tahini dressing
  • toast with cashew garlic spread, scrambled egg, wilted arugula / spinach
  • turmeric macadamia nut mylk latte: heat macadamia nut milk and add 1/2 tsp turmeric, crack of black pepper, 1/4 tsp cinnamon, 1/4 tsp nutmeg. Add to blender with 1 date.
  • orange creamsicle bites: 1 cup cashews, 1/4 cup coconut butter mixed with 1 tsp coconut oil, 1/4 tsp cinnamon, 1/4 tsp vanilla extract, 2 tbsp orange juice (squeezed from an orange), rolled in coconut flakes and zest from 1 orange
  • sip on bone broth

meal ideas:

  • shredded chicken in tahini avocado sauce on a taco with cabbage and broccoli
  • califlour pizza with cashew garlic spread, arugula, cauliflower, micro greens
  • BYOB (build your own bowl): arugula, spinach, micro greens, cabbage, broccoli, cauliflower, shredded chicken, olives, avocado tahini dressing
  • heat up bone broth and add shredded chicken, cabbage, and broccoli for an easy soup

smoothie ideas: 

vanilla green:

  • homemade nut mylk (I used macadamia)
  • 1/2 cup frozen kale
  • 1/2 cup frozen spinach
  • 1/2 cup frozen cauliflower
  • 1 frozen banana
  • 1 tbsp almond butter
  • 1 tbsp chia seeds
  • few dashes of cinnamon
  • 1/4 tsp vanilla extract
  • protein powder (I used vanilla sun warrior tribe)
  • adaptogens (I used Root and Bones reishi and cordyceps – code lemons for 15% off)

dark chocolate cherry:

  • homemade nut mylk (I used macadamia)
  • 1/2 cup frozen kale
  • 1/2 cup frozen spinach
  • 1/2 cup frozen cauliflower
  • 1/2 cup frozen cherries
  • 2 tbsp cacao powder
  • 1 scoop chocolate protein (I used Sunwarrior tribe chocolate)
  • 1 tbsp almond butter
  • 1 tbsp chia seeds
  • few dashes of cinnamon
  • 1/4 tsp vanilla extract
  • protein powder (I used vanilla sun warrior tribe)
  • adaptogens (I used Root and Bones reishi and cordyceps – code lemons for 15% off)

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