Simple Healthy Delish

10/10/2021

Keep the dreaded freezer burn at bay with our favorite tips we share in this article by Well+Good.🙌🏼

A meal prep expert gives tips on how to prevent freezer burn with five key tips for storing leftovers in the freezer.

02/03/2021

Banana-Blueberry Oat Bars will most certainly become a staple in this house! Chewy and delicious.

These are vegan, gluten free (depending on the oats you use) and dairy-free ... and you would never know!

This is a variation of Banana Bread Baked Oats (here is her video: https://www.instagram.com/reel/CKHqbYdD7dx/?igshid=5m68hzrad66k). I cut the recipe in half, here is my version:

•1 banana (the riper, the better)
•1 cup old fashioned oats
•1 cup almond milk
•1/4 cup fresh blueberries
•3 tbsp maple syrup
•1/4c chopped pecans
•1 tsp vanilla extract
•1/2 tsp baking powder
•1 tsp chia seeds
•1 tsp cinnamon
•Pinch of salt

Combine all ingredients and pour into a 9x9 baking dish. Bake at 350°F for 45 minutes (mine took longer than suggested recipe, so bake until golden brown edges and the center is completely set)!

Perfect paired with coffee for a pre-workout or mid-day snack.😍

01/03/2021

Simple👏🏼healthy👏🏼DELISH. It’s the name of the game!

Didn’t plan it, but another *No Stove Top* meal prep with loads of protein and complex carbs to keep me fueled and on track this week.

Check back for recipes and quick meal ideas!🤍

02/02/2021

The “No Stovetop” Meal Prep Monday done in 90 minutes! Check out my stories to see some of my favorite kitchen gadgets to make prep quick and simple!

27/01/2021

Starbucks “Sous Vide” dupe at a fraction of the cost AND calories.😍

Avocado toast is one of those “I could eat this every. single. day” kinda breakfast items. 🤷🏽‍♀️

Ripe avocado on oat nut toast, drizzled with hot sauce and topped with a meal prepped sous vide egg bite was the perfect grab and go breakfast!

SOUS VIDE EGG BITES
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Ingredients:
• 4 eggs Eggland's Best Eggs
• 1/2 cup liquid egg whites
• chopped veggies or (cooked) breakfast meat of choice
(I used onion, pepper + spinach.)
**Recipe yields 12

Directions:
1. Preheat DASH sous vide maker.
2. Whisk eggs + egg whites together, season with salt + pepper.
3. Place 4 silicon molds onto the machine. Add desired amount of veggies to each ramekin (totally customizable!) and fill almost to top with egg mixture.
4. Carefully poor enough water to cover the bottom of the sous vide maker and close.
5. Allow to steam until tops are firm to the touch and slightly golden brown.
6. Remove and allow to cool before storing in an air tight container.

**No machine? No problem! Mini-muffin tin or standard size make a great alternative. Spray each mold with cooking spray and bake at 350°F until same doneness listed above!

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NUTRITION (for 1 egg bite):
3g of Protein
1g of Fat
1g of Carbohydrates
30 calories
-
FOR MEAL:
11g of Protein
9g of Fat
24g of Carbohydrates
220 calories

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LINK for sous vide maker in comments.

25/01/2021

Tons of veg needing to be used =
a bigger than usual 😆

I put a few new kitchen gadgets to the test. Pop back throughout the week for recipes and tips to turn this prep into different, tasty meals!

21/01/2021

Oven-roasted turkey at home, with meal prep, and no preservatives (and it’s crazy simple, to boot!💃🏼)

I used Jennie-O Turkey breast tenderloin, placed in a baking dish with:

👉🏼drizzle of olive oil
👉🏼seasoned with salt, pepper, garlic powder, onion powder and Trader Joe’s Herbs de Provence

Baked at 375°F for 65 minutes until juices ran clear. Allow to rest for 20 minutes to keep it juicy. Slice and have it for all your favorite sandwiches, wraps or a yummy Turkey Cobb Salad like today’s lunch!

LAZY GIRL PICKED ONIONS:
• 1/2 thinly sliced red onion
• Mazeretti simply lemon vinaigrette

RECIPE:
Place onions in a resealable jar. Cover with dressing until all onions are submerged. Seal and refrigerate.

*I recommend letting them rest for 2 days and use within 7.
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NUTRITION:
25g of Protein
16g of Fat
12g of Carbohydrates
292 Calories
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**Turkey, boiled egg and roasted asparagus all from 🙌🏼

19/01/2021

Cinnamon Oat Waffles with chopped walnuts paired with 3 mini apple-maple chicken sausages + one (IMO🤤) perfectly boiled egg to fuel as both my breakfast AND post-workout meal! The best part? It’s all from yesterday’s — scroll to the bottom for a meal prep PRO TIP!**

CINNAMON OAT WAFFLES:
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• 1 cup Cinnamon Oat mix
• 1 egg
• 1/3c toasted coconut almond milk
• 1 tsp olive oil
• 1/8 cup chopped walnuts (optional)

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DIRECTIONS:
1. Combine all ingredients.
2. Spray both sides of waffle iron with coconut oil.
3. Cook until desired golden brown color.

(No waffle iron? No problem, these can easily be turned into pancakes.🎉)

*Recipe yields 4 waffles

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NUTRITION:
29g of Protein
17g of Fat
28g of Carbohydrates
387 Calories

(Talk about a BALANCED breakfast.)

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**PRO-TIP: ❌Skip the microwave and reheat these waffles in the TOASTER! Crispy and delicious!

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18/01/2021

Did you know meal prepping doesn’t have to take an ENTIRE afternoon?🤔

90-minutes and DONE!

I can’t wait to share some of these go-to recipes with you throughout the week! Check back for full recipes and nutrition information as I create DIFFERENT meals with this Meal Prep Monday.

16/01/2021

Give me all the power bowls.🤩

Ground turkey with sautéed veg (scroll down for my favorite secret ingredient👇🏼), roasted broccoli over quinoa-rice and fresh baby spinach topped with 2tbsp of guacamole.
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GROUND TURKEY:
• 1lb 93/7 ground turkey
• chopped red bell pepper
• chopped onion
• 🤫chopped water chestnuts
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DIRECTIONS:
1. Cook and crumbled ground turkey in a medium-high heat skillet seasoned with salt, pepper, garlic powder and a bit of Italian seasoning (or seasoning of choice).
2. Remove with slotted spoon onto a paper towel lined plate and discard any extra liquid from pan.
3. Add 1 tbsp olive oil to the same pan with chopped peppers and onions (sautéed until desired texture).
4. Add chopped water chestnuts at the very end and allow to sauté with rest of veg for 2-4 minutes. Combine meat and incorporate all together.

🤫*Water Chestnuts are totally optional, however they add this delicious crunch and texture to a traditionally simple dish!
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NUTRITION:
21g of Protein
12g of Fat
24g of Carbohydrates
287 calories
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15/01/2021

First time making this Greek Frittata (and certainly not the last🙌🏼)!

Paired with a half of a perfectly roasted sweet potato + one slice of uncured turkey bacon (all from Meal Prep Monday). The sweet, salty, savory combo was👌🏼.

GREEK FRITTATA:
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• 6 eggs
• 1/2c liquid egg whites
• 1/4c baby spinach
• 8 cherry tomatoes (halved)
• 8 kalamata olives (pitted + halved)
• 2 tbsp reduced fat feta

DIRECTIONS:
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1. Whisk eggs + egg whites together and pour into a greased 8X8 baking dish.
2. Evenly disperse remaining ingredients.
3. Salt + pepper (lighter on the salt than usual, as feta and kalamatas bring the saltiness to this dish.)
4. Cover tightly with foil and bake in a preheated 375°F oven for 30-35 minutes or until eggs have set.
5. Allow to cool for 15 minutes and cut into six pieces.

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NUTRITION: (for meal)
17g of Protein
9g of Fat
12g of Carboyhydrates
190 calories
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13/01/2021

Chicken verde bowl with roasted cauliflower, 1/2c quinoa-rice, baby spinach and cherry tomatoes was on the lunch menu today!😍

The best part? The chicken verde only requires ✌🏻 ingredients!

CHICKEN VERDE:
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• 1.5lbs fresh chicken (thin-sliced breasts or tenderloins work best)
• green salsa (I prefer brand, choose your favorite!)

INSTRUCTIONS:
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1. Place chicken in a 9x13 dish in an even layer.
2. Top with salsa until chicken is covered.
3. Cover tightly with foil and bake at 375°F for 35-45 minutes (depending on chicken size) or until completely cooked.
4. Allow to cool for 10-15 min before slicing.
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NUTRITION for meal (w/ 1 Colby Jack cheese stick):
297 calories
29g of protein
8g of fat
23g of carbohydrates

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