All About Food Prep

One of the best ways to ensure you eat healthy throughout the day is to plan ahead. From grocery
shopping to cooking protein in advance there are many little tricks that might just save you from that
“emergency” fast food run.

It can seem overwhelming to think about prepping snacks and meals for an entire week, but once we
break it down for you, you’ll see that putting in a little extra work in the beginning will actually save you time (and unhealthy food choices) in the long run.

So, where do we start?

In the home, of course! Sit down and plan out what you’d like to eat in the next week, you can be very specific, or make general meal plans. Once you have a basic menu prepared make a shopping list. Let’s keep our shopping lists very specific to avoid too much temptation once in the grocery store. Head out to the store of your choice, it might be good to make specific lists for specific stores if you’re going to multiple locations.

Once you hit the store(s) stick to the list, don’t be tempted by a sale on your favorite ice cream (don’t
even go down the ice cream isle) or get distracted by the baked goods. Stick to the list, that’s why we
made it. Once you’re home with your grocery loot, store it appropriately until you are ready for your
actual food prep ritual.

The next step is to choose how and when you are going to do your food prep; my personal favorite is
Food Prep Sunday. Sundays are often more relaxed and we are looking forward and planning for the
week ahead, if Tuesday works better for you do it on Tuesday.

Set aside 2-3 hours and get ready to clean, chop, cook, and package your food for the week. I like to
make a large helping of at least one meal item so that I can take it to work for lunches (my current
favorite is spaghetti squash in meat/spaghetti sauce) It’s also helpful to have snack, or single serving
sized bags of an easy to eat fruit or vegetables, I keep about 20 sandwich bags of carrots in my fridge at all times.

You can also use this time to pre-cook some meat, either broil, or slow cook some boneless skinless
chicken breasts and set them aside to be used in meals later during the week. It takes about the same
amount of time to cook one chicken breast as it does to cook six.

Wash, cut and store all of your newly purchased fruits and vegetables. You can even throw a slow cooker meal in a zip lock bag and freeze it for later use. The possibilities are nearly endless.

The best part? Only doing dishes ONCE!

If you are not a bulk cooker, you can do a simplified version of this by just cleaning and cutting the
veggies and fruits to have them prepared for later, and then do the majority of your cooking each day as you eat.

However you choose to do it, I cannot stress enough how much this pays off.
Just having a plan, and healthy food in the house will more than double your chances of success! Seriously.

A quick review
1: Plan a menu for the week
2: Create a shopping list bases on your menu
3: Head to the store and stick to the list
4: Store food until ready for your food prep ritual
5: Clean, cut, cook, and package food for the coming week
6: Take it easy the rest of the week because your food is already prepared



Here are a few ideas of foods you can prepare this weekend

The Half Plate Challenge

Join us for the Half Plate Challenge by filling half of your plate with vegetables and fruits! Share your pictures on Instagram, Twitter, and Facebook by using #halfplate
I will be sharing recipes through out the competition.

Date: July 13th-August 9th  

Rules: Whole foods only

Serving Size: Portions will vary from person to person
One serving is equivalent to the size of one fist, with the exception of leafy greens; one serving of leafy greens is equal to the size of two fists.

No Supplements such as greens plus or greens to go or any other fruit or vegetable based supplement, powders, or additives. Bars, fruit leather, fruit snacks, and other such processed foods will also not count.

Vegetable and Fruit juices are not eligible. However you can drink vegetable and/or fruit smoothies.  Juices are defined as liquid based drinks extracted from fruits and vegetables and exclude the peel and or seeds. An example would be V8 juice, Bolthouse, or any other variation made at home with a juicer.

Smoothies on the other hand include the peel and/or seeds and are generally made in a blender, and can be counted as fruit and vegetable servings.
Chips, fries, and potatoes in any form will not count as a vegetable serving.


The USDA's Dietary Guidelines recommend adults eat anywhere from 5 to 13 servings of fruits and vegetables per day depending on age, gender, physical activity, and overall health.

Almond Flour Paleo Muffins

I know, I'm out of control, also, remember how I hate cooking and that's all I've been doing lately... I am a woman obsessed. 

I found this recipe and wanted to give it a try, I love how flexible it is. I think the next time I make them I'll add some lemon zest *yum!* Or maybe add some almond extract.

Ingredients
2-1/2 cups almond flour or almond meal
¾ tsp baking soda
½ tsp fine sea salt
3 large eggs
⅓ cup unsweetened pumpkin puree, thawed winter squash puree, butternut squash puree, unsweetened apple sauce, or mashed very ripe banana
2 tablespoons honey, agave nectar or maple syrup
2 tablespoons coconut oil (melted) or vegetable oil
1 teaspoon vinegar (white or cider)
Optional Flavorings: 1 teaspoon extract (e.g., vanilla, almond), citrus zest, dried herbs (e.g., basil, dill), or spice (e.g., cinnamon, cumin)
Optional Stir-Ins: 1 cup fresh fruit (e.g., blueberries, diced apple) or ½ cup dried fruit/cacao nibs/chopped nuts/seeds or


Instructions
Preheat oven to 350F. Line 12 cups in a standard 12-cup muffin tin with paper or foil liners.
In a large bowl whisk the almond flour, baking soda and salt (whisk in any dried spices or herbs at this point, if using).
In a small bowl, whisk the eggs, pumpkin, honey, oil and vinegar (add any extracts or zest at this point, if using).
Add the wet ingredients to the dry ingredients, stirring until blended. Fold in any optional stir-ins, if using.
Divide batter evenly among prepared cups.
Bake in preheated oven for 14 to 18 minutes until set at the centers and golden brown at the edges. Move the tin to a cooling rack and let muffins cool in the tin 30 minutes. Remove muffins from tin.

Found this recipe here

Paleo Snickerdoodle Cookies

I found this recipe here, and was BEYOND excited. I love a good cookie, and Snickerdoodles have always been one of my favorites. I had to make a couple of adjustments, since my kitchen is not...well, up to par.

Paleo Snickerdoodles

2 cups blanched almond flour
⅛ teaspoon celtic sea salt
⅛ teaspoon baking soda
1 teaspoon ground cinnamon
¼ cup vegan shortening (I used coconut oil)
2 tablespoons honey
½ cup coconut sugar for dipping
1 tablespoon ground cinnamon for dipping

In a food processor, (I used a hand mixer, since I don't have a food processor...) combine the almond flour, salt, baking soda, and cinnamon
Pulse in the shortening and honey
Scoop 1 tablespoon of dough, and roll into a ball
Briefly dip ball in a small bowl of water
Roll wet ball in coconut sugar and cinnamon to coat
Place ball on a parchment paper lined baking sheet
Flatten ball with palm of your hand
Bake at 350° for 7-9 minutes
Cool and serve

When you dip the dough balls in the water try not to let them get too wet or they will fall apart.

Paleo Blueberry Muffins

I love muffins, I want to eat them everyday, but I also want to be healthy, and trim...so I don't. I mean muffin tops belong in my mouth and not on my waist. Anyway I've found several Paleo recipes and thought that maybe I should jump on the bandwagon and give them a try. Because, like I said, I love muffins. 

They do taste a little coconut-ty, but they are so good. Next I'm going to try one that is Almond Flour based. Don't worry, I'll let you know how they turn out!

I found this recipe here.

Ingredients
⅓ cup + 2 tablespoons coconut flour
⅛ teaspoon baking soda
2 tablespoons raw honey
½ cup coconut milk, full fat
2 tablespoons coconut oil, melted
3 eggs
½ teaspoon vanilla extract
¼ cup fresh blueberries

Instructions

Using a rubber spatula, mix the coconut flour with the baking soda in a bowl
in a separate bowl, whisk together the honey, coconut milk, coconut oil, eggs, and vanilla extract
add the coconut flour mixture and mix to form a batter
fold in the blueberries
pour batter into paper lined muffin pan cups and bake at 350°F for 30-35 minutes or until tops start to turn golden brown. Wait until they are completely cool before removing from the pan.
I made 24 mini muffins

5 Ingredient Paleo Fudge (Primal Fudge)

I love rich chocolate, love, love love it! It could be a real problem, if it were not for healthy recipes like this. 

Primal Fudge! Gah I love it! Also, I am no chef, so the easier the better!  I found this recipe here. As you'll see in the end mine did not turn out as pretty as hers did, but I'm sure they taste just as yummm! 

Alright here is what you need. 

1/2 cup coconut oil
1/2 cup high quality cocoa powder
1/2 cup smooth almond or peanut butter
1/4 cup raw honey or maple syrup
1/2 teaspoon vanilla


Melt coconut oil. Blend all ingredients together in a food processor or blender. If coconut oil is warm enough you can just stir ingredients with a fork until smooth.  Pour into paper-lined muffin tin cups or silicon muffin cups and fill half-inch full. Chill for 30 minutes or freeze for 10 minutes. When firm, remove. Store in a sealed container in the refrigerator. I recommend freezing them, just because they taste so good frozen.

I mean it's pretty hard to go wrong with coco and honey.

Like I said, not the prettiest (I might have to invest in some silicone muffin tins) but man were they good!