Meal Prep Part 2: Prepare!

Now that we learned the basics of Meal Planning and Prepping, the FTR community took on Meal Preparing Together! Because cooking is always more fun when done together, right?

FTR members help each other assemble meals to take home after a large Community Meal Prep.

When planning these meals, we wanted to overlap ingredients to be used throughout the week. Each workshop participant was asked to buy a couple items from the store and contribute them to the group.

Our choices: Chicken, quinoa, sweet potato, and salmon. Pretty standard ingredients, right? Well we sure managed to make some delicious and healthy combinations.

Here's why we chose these star ingredients:

Chicken: great source of protein. Able to prepare in bulk and overlap into many recipes. One of the amino acids in chicken, tryptophan, converts to serotonin in the body, helping to improve your mood and sleep!

Quinoa: A high fiber, high protein grain that is easy to cook and can be very versatile in recipes. It has a high iron content and is gluten-free for people with sensitivities for intolerances.

Sweet Potato: Another fiber powerhouse, packed with Vitamin A and C for a healthy immune system, and Potassium and B Vitamins for adequate energy and muscle functioning.

Salmon: Recommended to buy wild caught (rather than farm raised, look at the ingredients if it is not on the front). This fish provides a healthy dose of omega-3's to prevent inflammation in our bodies and improve our brain's communication with our body. It's also a great source of protein and B Vitamins. We used canned wild caught salmon to reduce the price and add convenience to our prep.

Find the Recipes we used below! Get some buddies together and do your OWN community Meal prep! :)

FTR members went home with at least 6 different meals for their upcoming week!

GROUP 1

Coconut Chicken Curry

Total time: 30 minutes

Serves: 5-6

·       2 tablespoons coconut oil

·       1 onion, chopped

·       3 cloves garlic, minced

·       1 can (15 ounces) full-fat coconut milk

·       2 tablespoons curry powder

·       1/2 tablespoons turmeric

·        2 tablespoons garam masala (optional)

·       1/2 tablespoon minced fresh ginger

·       I/2 head broccoli

·       1 large sweet potato or yam, cut into small cubes

·       2 tomatoes, chopped, or 1 can crushed tomatoes

·       2 chicken breasts, cut into 1-inch cubes

·       1 ½ cups cooked quinoa

·       Cilantro, for garnish (optional)

Directions

1. Person 1: Chop onion and garlic. Set aside in bowl. Cube sweet potato, cut broccoli into small florets. Heat coconut oil in a deep pan over medium heat and add onion and garlic. Sauté for 5 minutes. Add chopped chicken, sweet potato and broccoli. Sauté 5 more minutes.

2. Person 2: Chop chicken breasts into 1” cubes. Measure out curry powder, turmeric, and garam masala. Shred ginger on cheese grater. Then, add spice mix and ginger to vegetable mix allowing the spices to “toast,” about 2 minutes. Add the coconut milk. Bring to a simmer. Allow to cook for 10-15 minutes or until vegetables are tender.
3. Serve over cooked quinoa and garnish with cilantro. 

Person 3:  Sweet Potato Hash Browns

Total Time: 30 minutes

Serves: 4-6

Ingredients:

1 onion, chopped

2 garlic cloves, chopped

1 1/2 large sweet potatoes, peeled and grated on cheese grater

1/2 red bell pepper, chopped

Sea salt and black pepper to taste

1 tablespoons coconut oil or olive oil

1/2 jalapeno, seeded and chopped (optional)

Directions:

In a large skillet over medium high heat, add the onions. Season with salt and pepper.

Add in the garlic and sweet potatoes.

Sauté for 10-15 minutes until sweet potatoes are tender and onions are translucent.

Transfer the sweet potato mixture to a baking pan.

Broil for 5 minutes or until potatoes have reached your desired crispiness. They should be just a little browned on top.

GROUP 2

Chicken Buddha Bowls

Time: 30 minutes

Serves 5-6

Ingredients:

1 large sweet potato, peeled and cut into 1/2" cubes

1 large red onions

2 tbsp. olive oil, divided

kosher salt

Freshly ground black pepper

3 c. baby spinach

2 lb. Boneless Skinless Chicken Breast

1 tsp ground ginger (or 1 tsp fresh)

1/2 teaspoon garlic powder

1 1/2 tablespoon soy sauce

3 tablespoons smooth peanut butter

1.5 tablespoons honey

Juice of 1 lime

1.5 tablespoons sesame oil

1 small handful Chopped cilantro

1 1/2 teaspoons Toasted sesame seeds

1 avocados, thinly sliced

2 cups quinoa, dry

Directions:

Person 1: Preheat oven to 425 degrees F. Chop sweet potatoes and red onion, about the same size and place in a bowl. Drizzle with about 2 tablespoon of olive oil. Season with salt and pepper and toss to coat. Spread sweet potatoes and red onions onto a large baking sheet. Bake for 20-25 minutes, until the sweet potatoes are tender. Make dressing. Whisk together garlic, soy sauce, peanut butter, honey and lime juice until evenly combined. Whisk in sesame oil and 2 tablespoon of olive oil until smooth.

Person 2: Prepare chicken. Heat 2 tablespoon of olive oil over medium heat in a large skillet. Season chicken on both sides with salt, pepper, garlic powder and ground ginger. Add chicken to skillet and cook for 6-8 minutes per side, or until cooked through. Let rest for 10 minutes, then cut each breast into 1" pieces.

Person 3: Prepare quinoa for Curry, Buddha Bowls and Quinoa Breakfast blend (8 cups total). Place 3 cups in one pot, and 5 in another pot.

Adapted from Delish.com.

Banana Bread Breakfast Quinoa
Serves 1

1 very ripe banana – mashed (or other fruit, frozen berries/fresh berries, etc)

1/2 cups dry quinoa

1/2 cup almond milk (or coconut milk or milk of your choice)
 walnuts to top
1 tsp pure vanilla extract
.5 Tbsp cinnamon

Cook the quinoa on the stove to package instructions. After the quinoa has finished cooking (while over low heat), stir in the almond milk, mashed banana, vanilla, and cinnamon. Mix the walnuts into the quinoa or add on top. Transfer to a bowl and enjoy warm.
Note: You could add additional milk until desired texture is reached.

Adapted from rabbitfoodformybunnyteeth.com

GROUP 3

Servings: 5

Time: 45minutes

Ingredients:

1-15oz can wild salmon, drained

1/2 cup almond meal (or old-fashioned oats or breadcrumbs)

2 eggs

Juice of 1 lemons

1/2 tsp salt

1/2 tsp garlic powder

Pepper, to taste

1 cup very finely chopped kale (stems removed)

1/2 cup very finely chopped broccoli florets

1/2 medium chopped onion

¼ cup finely chopped parsley (optional)

Instructions:

Person 1: Place drained salmon in a large bowl

Add eggs, almond meal, lemon juice, salt, garlic powder, and pepper. Stir well to combine.

Person 2: chop veggies very finely. Mix well with salmon mix (can use hands).

Form into tightly-packed patties. Place on a plate lined with foil or parchment paper and refrigerate for 20-30 minutes.

Once refrigerated, heat a large skillet sprayed with oil over medium heat. Once hot, add burgers. Cook for 5-7 minutes per side, or until browned.

From: Hummusapien.com

Person 3:

Vegan Chickpea Flour Pancakes

Ingredients:

2 cup chickpea flour (aka garbanzo bean flour)

3 cups water

1 1/2 teaspoon salt

1/2 teaspoon turmeric

1/2 teaspoon cayenne

1/2 teaspoon  cumin seeds

1 medium finely chopped onion

1 red bell pepper, diced (optional)

1 jalapeno, diced and de-seeded (optional)

¼ cup packed chopped cilantro

3-4 tablespoons oil

½ cup shredded zucchini or carrots (optional)

Directions: In a bowl, combine the chickpea flour and ¾ cup water. Whisk to get a smooth consistency. Whisk in another ½ to ¾ cup water to make a thin lump-free batter. (If using besan, you will need less water to get the same consistency).

Add the salt, turmeric, cayenne, cumin seeds, onion, bell pepper, chile, cilantro, and 1 teaspoon of oil, and mix well. Add zucchini or carrot if using. Let the batter sit for 5 minutes.

Heat a skillet over medium heat. When the skillet is hot, drizzle a few drops of oil on the skillet. Spread the oil using a paper towel. Pour a ladle full (1/4 to ⅓ cup) of the batter onto the skillet. Spread the batter by moving the skillet to make a 6 to 8-inch pancake. Drizzle a few drops of oil on the edges of the pancake.

Cook until the edges start to leave the pan and the bottom is golden brown, 4 to 6 minutes. Flip and cook for 2 to 4 minutes. Continue to make the rest of the pancakes. 

Happy Nourishing!