Meal Prep Bowls

Chances are you’re looking to add more greens into your diet but we often get overwhelmed when we try to eat healthy.

The Creator of the Food and Lifestyle Blog, “So Happy You Liked It” Jamie Preuss stopped by to make Meal Prep Bowls.

Prepare a big batch of your favorite grain, some baked or grilled protein, roasted vegetables, and a scrumptious sauce. Be sure to have some pickled items and crunchy nuts and seeds on hand as well. Make enough to last you (and those you’re feeding) throughout the week. Plan for ½ cup of grains and 3-6 ounces of meat per serving.

  1. Grain/Base: Quinoa, farro, cous cous, brown rice, cauliflower rice
  2. Protein: Grilled chicken, roasted shrimp, shredded pork, marinated tofu
  3. Roasted Vegetables: sweet potatoes, broccoli, peppers, cauliflower, brussels sprouts (choose your favorites, or get creative with what you have on hand!)
  4. A delicious sauce or vinaigrette: Herby Green sauce, lemon dijon vinaigrette, tzatziki, hummus
  5. Something pickled: red onions, olives, giardineria, peppers
  6. Seeds and nuts: sunflower seeds, hemp hearts, pistachios, cashews

Recipes featured on today’s segment:

Lemon Chicken

1 lb boneless,skinless chicken breasts
⅓ cup olive oil
Juice and zest of 1 lemon
2 Tbsp minced garlic
½ tsp salt
⅛ tsp freshly cracked pepper

  1. Place chicken breasts in a small baking (just large enough for chicken to fit).
  2. In a small bowl, whisk together olive oil, lemon juice and zest, minced garlic, salt, and pepper. Pour over chicken.
  3. Cover and allow to marinate for 30 minutes at room temperature, turning chicken to coat in marinade. If you marinate the chicken any longer (you can up to 8 hours in advance!) pop it back in to the refrigerator.
  4. Grill chicken over medium heat, or until chicken is cooked to 165 degrees.
  5. Alternatively, bake in a 400 degree oven on a parchment lined baking sheet, after removing it from its marinade. Again, ensure chicken is cooked to 165 degrees.

 

Roasted Vegetables

4 cups of your favorite vegetables, such as sweet potato, broccoli, and kale
2 Tbsp olive oil
2 cloves garlic
½ tsp salt
½ tsp freshly cracked pepper

  1. Preheat oven to 425 degrees.
  2. Prep your vegetables by washing and scrubbing those with edible skin (such as potatoes).
  3. Chop in to uniform pieces, placing on a parchment lined baking sheet. Drizzle with olive oil, add minced garlic, and sprinkle with salt and pepper. If using suggested vegetables above, do not add kale until last 15 minutes of roasting.
  4. Roast in preheated oven for 30 minutes, or until fork tender.

*Note: Delicate vegetables or greens (like kale or collard greens) will need less time than root vegetables (such as sweet potatoes or carrots). Be sure to monitor while roasting to be sure some items don’t overcook or burn.

Herby Green Sauce

2 avocados
2 cups spinach
1 Tbsp apple cider vinegar
1 bunch cilantro
1 bunch parsley
1 ½ Tbsp aminos (substitute soy sauce if needed)
1 Tbsp lemon juice
Pinch of salt and freshly cracked pepper

Add all ingredients to a food processor, blend until completely smooth. If you’d like a thinner consistency, add water 1 tablespoon at a time.

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