Category: Meal Prep

11/13/2019

purple gingerkraut

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What I used:
1 head purple cabbage
ginger
salt

What I did:
1. Wash the outer shell of the head of cabbage. Cut into quarters, then finely chop each quarter horizontally.
2. Place in large bowl, sprinkle salt, and with your hands press down on the cabbage until juices start to seep.
3. Sprinkle ginger and press cabbage a little more.
4. Pack tightly, I mean as tight as you can, into canning jars and let sit on counter for at least 1 week (the longer the stronger).

Yield: a heap of beautifully colored DIY fermented nutrition

5/22/2019

pro-coco-matcha-nola

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Breakfast meets protein meets thick oats meets sweet deliciousness.

This quick stirrup makes for a fabulous breakfast for the morning athlete who doesn't have time between the gym and the office but needs a nutrition packed brekky.

What I used:
1 scoop IdealRaw protein powder (I used Vanilla Almond)
1 scoop Vital Proteins Matcha Collagen
2 tbsp unsweetened coconut cream
1/2-1 cup unsweetened coconut milk vanilla yogurt
1/2 cup favorite granola (I'm loving GrandyOats)

What I did:
The night before your crazy busy morning, or before it starts, take 3.5 minutes, mix all ingredients together in a glass bowl or jar (with lid), set in fridge, and grab when it's time to go.

TIP: If you like your oatmeal more watery, use more yogurt. I like mine like cement, mmm, mmmm, good.

Yield: 1 protein & nutrition packed brekky for the avid human (who especially likes cement like oatmeal).

8/8/2018

brEGGfast muffins

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What I used:
12 eggs
1 red bell pepper diced
3 cups chopped kale
1 cup chopped green scallions
salt & pepper to taste
coconut oil

What I did:
1. Preheat oven to 350 degrees Fahrenheit.
2. Wash kale, pepper, and scallions, then chop into small pieces/leaves.
3. Grease muffin tin with coconut oil (I used a larger tin with 6 muffin molds, can easily make in smaller tin with 12 muffin molds).
4. Place an even amount of chopped red pepper, kale and scallions in the base of each muffin mold.
5. In a mixing bowl whisk together all 12 eggs. Add salt & pepper to taste. Whisk thoroughly.
6. Pour an even amount of egg into each mold over the veggies.
7. Place in oven, bake about 30-35 minutes, or until tops of muffins are no longer liquid.
8. Remove, let cool, and store in air-tight container or baggie for easy on-the-go breakfasts.

Yield: 6 muffins ~ 2 eggs each OR 12 muffins ~ 1 egg each depending on size of muffin tin

12/10/2017

banana pear buckwheat loaf

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What I used:
3/4 cup buckwheat flour
1/3 cup coconut flour
1 tsp nutmeg
1 tsp cinnamon
1 tsp salt
2 tbsp cocoa powder
2 bananas
2 eggs
1 pear
1/2 cup almond milk
1/4 cup walnuts crushed

What I did:
1. Preheat oven to 375 degrees Fahrenheit.
2. In large mixing bowl mix together dry ingredients: buckwheat flour, coconut flour, nutmeg, cinnamon, cocoa & salt.
3. In smaller bowl, mash bananas & mix in eggs and almond milk until smooth consistency
4. Fold wet into dry ingredients adding 1/2 of the walnuts to the batter.
5. Line loaf pan with parchment paper and transfer bread mixture from bowl. Top with sliced pear and remaining walnuts.
6. Bake for 30 minutes or until a knife through the center comes out clean.

Yield: not enough

12/5/2017

cocoa goji bars

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What I used:
2 cups unsweetened dates
1/2 cup goji berries
1/2 cup shredded coconut
1 cup walnuts
1 tbsp unsweetened cocoa powder
1 tbsp chia seeds
1 tsp sea salt
1 tsp orange rind

What I did:
1. Place all ingredients in food processor and mix until you reach a crumbly consistency.
2. Pour onto parchment paper or cutting board and flatten into a rectangle. Sprinkle with shredded coconut.
3. Let set for a few minutes, then cut into individual bars (about 3x2 in.).
4. Wrap individually for the perfect on the go snack.

Yield: 12 protein packed snacks