Meal Prep

Here are a collection of some of my favorite recipes. All are nutrient-dense and taste delicious!

BLUEBERRY COCONUT PROTEIN MUFFINS

INGREDIENTS:

  • 1 cup shredded unsweetened coconut

  • 1/3 cup coconut flour

  • 6 egg whites

  • 1/2 cup unsweetened apple sauce

  • 1 mashed banana

  • 2 scoops vanilla protein powder

  • 1 tsp baking powder

  • 1 tsp baking soda

  • 1 tsp ground cinnamon

  • 1 1/2 tsp pumpkin pie spice

  • 1/8 tsp sea salt

  • 2 tbsp truvia

  • 1 cup blueberries

DIRECTIONS:
1. Preheat oven to 350 degrees.
2. Line muffin pan with paper liners.
3. Combine all ingredients and mix until well combined. 
4. Using a tablespoon, scoop an even amount of batter into prepared muffin pan.
5. Bake for 25 minutes or until a toothpick comes out clean.


Makes 8-12 muffins. This recipe was inspired and based on a recipe by Lauren Haas. Check out her website!

Black Bean and Tomato Quinoa

Black bean and tomato quinoa is the perfect summer side dish. It's packed with protein, healthy carbs, and fresh lime, cilantro and scallions.

 

INGREDIENTS:

  1. 2 teaspoons grated lime zest

    1. 2 tablespoons fresh lime juice

    2. 2 tablespoons unsalted butter, melted and cooled

    3. 1 tablespoon vegetable oil

    4. 1 teaspoon sugar

    5. 1 cup quinoa

    6. 1 (14- to 15-ounce) can black beans, rinsed and drained

    7. 2 medium tomatoes, diced

    8. 4 scallions, chopped

    9. 1/4 cup chopped fresh cilantro

DIRECTIONS:

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  1. Whisk together lime zest and juice, butter, oil, sugar, 1/2 teaspoon salt, and 1/4teaspoon pepper in a large bowl.

  2. Wash quinoa in 3 changes of cold water in a bowl, draining in a sieve each time.

  3. Cook quinoa in a medium pot of boiling salted water (1 tablespoon salt for 2 quarts water), uncovered, until almost tender, about 10 minutes. Drain in sieve, then set sieve in same pot with 1 inch of simmering water (water should not touch bottom of sieve). Cover quinoa with a folded kitchen towel, then cover sieve with a lid (don't worry if lid doesn't fit tightly) and steam over medium heat until tender, fluffy, and dry, about 10 minutes. Remove pot from heat and remove lid. Let stand, still covered with towel, 5 minutes.

  4. Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and salt and pepper to taste.

Sweet Potato Fries

Sweet potatoes are my complex carb of choice so it's a good thing they are so versatile! You cannot go wrong with how you spice or flavor these fries. The concoction below is my personal favorite, but just fresh ground pepper and a tiny bit of sea salt is delicious too. When you find your perfect seasoning blend, make sure to tag me with the new recipe on Instagram!

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INGREDIENTS:

  • 1 teaspoon chili powder
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon kosher salt
  • 1/2 teaspoon ground cumin
  • 2 pounds sweet potatoes, sliced into 1-inch-wide wedges
  • 2 tablespoons olive oil

DIRECTIONS:
1. Preheat the oven to 425˚F.
2. In a small bowl, toss together the chili powder, paprika, garlic powder, salt, and cumin.
3. In a large bowl toss the potatoes with the oil, then with the spice mix until evenly coated.
4. Transfer the potatoes to a large baking sheet and roast, flipping occasionally, until tender, browned, and crisped in places, about 25 minutes.
5. Serve immediately.

Roasted Sweet Potatoes & Onions

So, I may be addicted to sweet potatoes. 😖 There are just so many delicious ways to prepare them to satiate your current mood. Try out the recipe below and tell me what you think!


INGREDIENTS: 

🔻2 sweet potatoes, sliced into 1/8-inch thick coins
🔻1 onion, quartered then cut into 1/2-inch slices
🔻2 Tbsp. olive oil
🔻1/2 tsp. sea salt (or more or less to taste)
🔻lots of freshly ground black pepper
🔻@flavorgod Garlic Lovers seasoning


DIRECTIONS:
1. Preheat oven to 400 degrees. 
2. Combine all ingredients in a large bowl. 
3. Toss with a spoon until vegetables are evenly-coated. 
4. Prepare a baking sheet with aluminum foil and spray with cooking spray. 
5. Transfer vegetables to the baking sheet, and spread so that they are evenly spaced in a single layer. 
6.Bake for 20-30 minutes, or until onions begin to crisp and brown, and sweet potatoes are cooked through.