Posts tagged ‘Veggies’

February 10, 2014

Work Lunches

Continuing our healthy eating theme of late, I thought I would share my Sunday routine for making 5 days of lunches in one afternoon. Being well prepared makes life SO much easier for the rest of the week. With BF needing the equivalent of two full lunches every day, it is much easier to have them all done before we get wrapped up in the week. In order to easily accomplish this, I start by making the carbs…usually brown rice, quinoa, and sweet potatoes. All of those things can cook while I work on the other things. Next comes chicken breasts (seasoned and baked for 45min at 375°), flank steak (marinated and grilled or stir fried), and chicken muffins. Finally the veggies…I usually just steam tons of broccoli and green beans. I try to mix things up, but these are the staples for sure! I also love that if I have leftovers, I can use it for easy dinners or freeze things for later. Next, I pull out the trusty food scale and lots of Tupperware. An assembly line makes things super easy and I can do exactly what is right for each of us.

Usually I start with the carbs so it cools while I do others and then add protein and veggies.

By the time I am done all we have to do is grab and go in the morning!

Between this and the egg muffins, you can have most of your day covered. A couple hours of work really pays off later in the week. Do you have ideas you use to make your healthy habits stick? We always need new ideas!

Kelly

PS- You can see my little lunches in the back row. Measuring also helps me to stay on track with what I need to be eating while looking at all that food!

January 26, 2014

Healthy Beginnings

I don’t know about you, but for us 2014 has come in like a wave; it seems like we are busy all the time the last few weeks! That can make a healthy beginning to the year a challenge. BF is on a new meal plan where he has to eat clean but huge volume. The only way I know how to make that happen is to prep ahead. We got ourselves a food scale and I spend a few hours on Sundays making rice, chicken, veggies and lean meat and measuring for the week. I know I have talked before about our menu planning and our favorite easy lunch food, chicken muffins, as well as my own fitness tracking. We try our best to plan ahead and it is the only thing that keeps me on track in the middle of a busy week! Bonus, planning ahead really helps us to manage our budget as well. When I know we can use the same ingredients for multiple things, we waste less and really maximize our dollars. In the next few weeks, I will share with you a few of our staple meals and how we handle long work weeks while trying to be healthy.

To kick off the series: Healthy Egg Muffins. I am not a huge egg fan, so I spend a lot of time trying to make eggs that don’t taste like, well, eggs. I am fairly accomplished at this task, especially when it comes to scrambles. I subscribe to Jacques Pepin’s scrambled egg method which makes for perfect and fluffy eggs every time. The single biggest purchase we have made to help us in healthy eating quest is our VitaMix. WE LOVE IT…seriously, we use it at least once a day. (More on that to come.) It is such a quick easy way to make a quick green smoothie, or soup for dinner (it comes out steaming hot!), or mix some eggs for scrambles. We use it for so many things! In this case, I have been making egg muffins to have for an easy protein-filled breakfast during the week. It is an easy and healthy thing to grab and go. BF seems to like them anyway! Look out for more ideas to come!

Healthy Egg Muffins

12 eggs

3 egg whites

½ bell pepper chopped

2 cups spinach chopped

4 T finely chopped leeks

1 T your favorite seasoning (I mix it up between Adobo or fresh herbs, whatever is on hand)

Salt & pepper

Preheat oven to 375°. Lightly grease a muffin tin and place on top of a cookie sheet to prevent spills. Crack 12 eggs into blender. Add egg whites, milk and seasonings to taste and blend until combined.

In each muffin cup, add chopped veggies.

Pour eggs into each cup until completely divided. Bake for 30-40 minutes until cooked through and puffy. Allow to cool and place in an airtight container in the fridge and use as needed.

You can certainly put whatever fillings you like into these and it is a great way to clean out the fridge! I do highly recommend a good nonstick muffin pan for this, they pop right out of mine, but I can see it being a big mess in the wrong pan!

October 25, 2013

Zucchini, Carrot and Cranberry Spice Muffins

Fall is in full swing here in Colorado and it has been making me search for ways to incorporate yummy fall flavors. When I came across this recipe I knew it was the perfect way to satisfy my cravings. It comes from SoNo Baking Company, my very favorite bakery of all time. If you like to bake, just buy the book, every recipe is just right. These are even better than I imagined, soft and moist with some texture from the veggies. The cranberries added bursts of tartness and beautiful color. I did make one change right off the bat and replaced half of the oil with natural applesauce. It worked out perfectly! The only thing I would add is some kind of nuts…maybe walnuts on top? Mmm Mmm Mmmmm.

Kelly


Zucchini, Carrot and Cranberry Spice Muffins

2 cups all-purpose flour

¾ t baking powder

¾ t coarse salt

¾ t ground cinnamon

½ t baking soda

1 cup sugar

½ cup canola oil

½ cup natural applesauce (bonus points if you make your own!)

2 eggs

¾ cup grated carrot (about 2 medium)

¾ cup grated zucchini (about 1 medium)

1 ½ t pure vanilla extract

1 cup whole fresh (or frozen, unthawed) cranberries

 

Preheat oven to 375°F. Grease a muffin pan or insert muffin cups. In a medium bowl whisk together flour, baking powder, salt, cinnamon, and baking soda; set aside. In a large bowl, whisk together sugar, oil, eggs, grated carrot and zucchini, and vanilla. I used a coarser grate to keep some of the color and texture of the vegetables, but you could use a fine grate to hide those healthy veggies. J

Add the dry ingredients and fold until the flour has been absorbed. Fold in the cranberries. Use a 2 inch ice cream scoop to divide the batter evenly among the prepared muffin cups.

Bake, rotating the pan about two-thirds of the way through, about 20-25 minutes, until golden brown and a tester comes out clean. Transfer the pan to a wire rack and allow to cool in the pan. Use a knife to gently lift the muffins and turn them on their sides in the pan. Enjoy!

July 10, 2013

Pineapple Un-fried Rice

There is a Thai place in our old neighborhood that makes unbelievable pineapple fried rice according to Mary. Ever since she mentioned it last week, I couldn’t get it out of my head. Conveniently, we had extra pineapple leftover from our Pineapple Salsa. On a night with little else in the house, we had just enough ingredients to make this “un-fried” version. There is so much flavor that you will never miss the extra oil, nuts or the egg. You can put any veggies you like and we often use dishes like this to clear things out. In this case, our emergency frozen veggies made an appearance and we were thankful for it! We also added cucumber at the last minute for a bit of texture which was a great way to remove the nuts you often find in this recipe. For a great ode to Thai food, try this one!

Kelly


Pineapple Un-fried Rice

2 packages prepared saffron rice (one traditional and one Spanish flavor)

1 tomato, chopped

2 T olive oil

1 cup of fresh pineapple chopped (about ¼ inch pieces)

2 cups shredded chicken

1 ½ cups Whole Foods organic vegetable medley

1-2 cloves of garlic finely chopped

4 scallions, chopped

4 T basil, chopped

½ cucumber chopped

½ lime cut in wedges for garnish

For the sauce:

2 T light soy sauce

1 T Hoisin sauce

1 T coconut milk

1 t natural peanut butter

Juice of ½ lime

1 T Siracha

 

Combine the two types of rice and prepare as directed adding the chopped tomato to the cooking liquid. (We usually leave out the oil.) Combine all of the ingredients for the sauce and combine well. Heat the olive oil in a wok over medium heat. Add the garlic. When lightly cooked and aromatic, add the chicken to warm for 1-2 minutes then add the vegetables and cook another 1-2 minutes. Add the rice followed by the pineapple and combine all ingredients. Top with the sauce and add the cucumber and stir well. Garnish with the scallions, basil and lime wedges. Enjoy!

May 22, 2013

First CSA of the Season!

We got our first box of CSA veggies from Red Wagon Farms!

Here’s what our first CSA box looked like after a tiny bit of cleaning…

Included in the pack was Egyptian walking onions, Easter egg radishes, green garlic, spinach, sorrel, and arugula.

So tonight, I’m home alone and decided on a lush salad after working out.


Springtime Salad

Arugula one handful

2-Radishes

½ Green Onion

Green Garlic leaves

From the fridge:

Cabbage

Grilled red and yellow peppers, chopped

Dressing:

1T Lemon Aioli

2T Greek yogurt

 

Mix the lemon aioli with the yogurt, salt and pepper

Toss in the bottom of a bowl and mix with the veggies. Top with Fried Chicken from Niwot Market and enjoy! I know not exactly the healthiest choice but at least I have the greens to counter act the fried chix. Plus I removed the skin, so it’s not that bad. Next time I’ll prepare better.

I’m happy to have my fridge filled with beautiful veggies and the ones from Red Wagon farms are beautifully trimmed and ready for my attention! Yum.

Mary

March 10, 2012

Asparagus Frittata

I’ll be honest, I hate eggs. I do think that they stick with me better than oatmeal, so I like to eat them once in a while after a workout. I put goodies so the eggs aren’t in the forefront.

So here’s my post-workout frittata.

Mary


Asparagus Frittata

6 whole eggs

1 egg white

Cheddar cheese

Milk

10 Asparagus spears, blanched and chopped, reserve the 6-8 tips for decoration.

1 tomato, chopped

½ small onion, chopped

Butter or olive oil

Thyme

Salt & pepper

Tabasco

Preheat broiler.

Sauté onion, till translucent. Add chopped tomato and cook till the liquid is evaporated. Remove from pan and set aside. Clean pan and melt one Tbsp butter.

At the last minute, crack eggs and egg white (to make it puffier) into blender or magic bullet. Add a splash of milk, herbs, Tabasco, salt and pepper and 1Tbsp of cheddar cheese. Blend a couple seconds till puffy. Put half the tomatoes and asparagus in the pan. Add blended eggs and cook over medium low heat. Add the rest of the veggies, ending with the asparagus tips in a spoke pattern.

 

 

 

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