Sunday Rituals: Meal Prep
Sunday Rituals: Meal Prep
Many people enjoy cooking. There is a sense of purpose and accomplishment in creating a meal. But…at the end of a long weekday, we don’t always feel like spending hours in the kitchen cooking fresh, healthy meals. If you find yourself turning to takeout during the week, you can nip this habit in the bud by anticipating the problem on Sunday and creating a plan of attack.
Find a few recipes that are easy for you to throw together on a Sunday afternoon that will last you for a few meals. Soups, stews, casseroles and crockpot meals are a great place to start! If finding time for a sit down breakfast is difficult, throw some greens, fruit, and a scoop or protein powder into ziploc bags and freeze. In the morning, open up a baggie and dump it into your blender, add water and ice, or coconut, almond or hemp milk and blend away! Throw a tsp. of almond butter or 1/2 avocado in there for a dose of healthy fats and you'll be good to go!
During meal prep, think about doubling and freezing a family favorite and use for later in the week OR as a last minute meal for the following weekend. This will help save you time, money and your waistline ;)
Here is one of my family’s favorites! This recipe works for breakfast, lunch or dinner and combines my absolute favorite fall flavors, PLUS can all be done in one pan. SCORE!
Turkey, Sweet Potato & Apple Hash
Makes 6 servings (double recipe and ingredients if cooking for a family)
24 oz. 93% lean ground turkey
6 medium peeled, diced sweet potatoes
3 diced, seeded Granny Smith apples
1 cup diced onion
1/4 cup dried cranberries
2 tb. maple syrup
2 tb. Hash Spice Blend*
salt & pepper
1/2 cup chicken or veggie broth
Hash Spice Blend:
2 tsp. fennel seeds
2 tsp. salt
1 tsp. ground pepper
1 tsp. sage
1 tsp. onion powder
1 tsp. allspice
1 tsp. cinnamon
1/2 tsp. garlic powder
1/2 tsp. cayenne
Combine all hash spice blend ingredients in a bowl and use as directed in recipe. Store leftover spice blend in airtight container for up to 3 months.
Preheat large skillet or pan over medium heat. Melt 1 tb. coconut oil in pan. Add ground turkey and break up using spatula. Add 1 tb. of hash spice blend to turkey as it’s cooking, stirring frequently.
Once turkey is no longer pink, remove from pan (keep heat on). Add sweet potatoes (you can add a little more coconut oil here, no more than 1/2 tb. at a time. Cook sweet potatoes for 10 minutes or until they begin to soften, then add onions and apples. If pan starts getting dry, add broth 1/4 cup at at time so veggies don’t scorch. Sprinkle ingredients in pan with another tb. of hash spice blend and drizzle with 2 tb. of maple syrup. Once everything has begun to soften, add ground turkey back into pan and cook for another 3-5 minutes, allowing flavors to blend. Sprinkle dried cranberries in at the last minute and stir. Salt and pepper to taste. Divide into 6 portions for breakfast all week (or 12 servings if recipe was doubled).
And due to popular demand, here is our family's favorite post-WOD and lunchbox snack recipe! It's vegan, gluten-free, nut-free and dairy-free.
Apple Pie Energy Bites
Makes 15 balls
- 1½ cups chopped dried apple, this kind works great for this recipe
- ½ cup dates
- 1 tsp nutmeg
- 2 tbsp cinnamon
- ½ cup shelled pumpkin seeds or sunflower seeds, we love these
- Sweeten to taste with 1 tsp. maple syrup or honey (if you're using seeds that are already sweetened like the ones above, omit an additional sweetener)
- In a food processor or blender add the dried apples, dates and sweetener (if desired) and blend until the apples have broken down into very small pieces and the mixture becomes batter like in consistency.
- Add the nutmeg, cinnamon and pumpkin or sunflower seeds and continue to blend until seeds are broken down.
- Once blended, scoop out tablespoon sized amounts of the mixture and roll into balls, depending on the stickiness you can wet your hands a touch to make the balls easier to roll. (If "dough" is too dry, turn on food processor and slowly drizzle in water, 1/4 tsp. at a time until a firm dough consistency is reached)
- Store the balls in the fridge in a sealed container for approximately a week, or you can keep them in the freezer for over a month.
The important thing to remember about our Apple Pie Bites is that they are high in carbohydrates. Carbs are great for you, we need them for brain function and muscle recovery, but limit your intake to 1-2 balls for snack or immediately post-WOD if you're trying to lose weight.
If you're interested in learning more about meal prep, or would like some more recipes and habits that will help you on your path to good health, check this out!