meal prep

Eats

I started eating walnuts last year. For awhile I was eating them as dessert. I’d have fresh berries, walnuts and whipped cream. It was a good lower carb option for dessert for me. I kinda stopped doing that for awhile, no idea why, but I wanted to revisit the idea of eating “real food” more often.

Walnuts, especially, are really good food you. They are the best nut you can eat. Better than almonds, much better than peanuts. And I’ve been finding that they are pretty filling! The downside is that like all nuts, they are pretty high in calories so I have to watch how many I eat!

Last week my lunches were:

Green and red leaf salad with:

Steak

Feta

Walnuts

Carrots

Raw Peppers

Cucumber

Balsamic Vinaigrette Dressing

The salads were really filling and I felt good after eating it. I will be doing a variation of this for my lunches for awhile I think.

Last Friday night, Michael and I also tried a pre-made cauliflower pizza crust. I got it at Whole Foods. It was really expensive (like $5.99) for a small pizza (4 slices total). But I wanted to try it as an alternative to regular dough. (We usually use the Trader Joe’s dough for our homemade pizza nights.)

The good thing about the cauliflower crust pizza, it’s lower in calories and carbs. The bad thing? It’s a pain in the butt to make, time consuming and doesn’t always work well. We had a LOT of failures when we first tried making it ourselves.

So how was the Whole Foods Cauliflower pizza? Really good.

We topped it with cheese, pizza seasoning, pepperoni, olives, Mamas Lil Peppers and baked it a little longer than it suggested. It was crispy and delicious and had great texture.

The pizza was great but it’s NOT low carb. It’s actually pretty high in carbs. But it IS gluten free, so that’s good if you need that. It’s low in calories, which is nice. But it’s also small. (Four servings total, so enough for 2 people.)

I’d like to try Trader Joe’s cauliflower crust pizza next.

Amazon currently has a deal on the Kitchenaid Spiralizer and we got one! We are really excited to try it out.  The deal is really good, so check it out before it’s done. I planted one zucchini plant in our veggie garden this year and I’m looking forward to lots of zoodles.

Finally, in meal prep land — for lunches this week I made this beef and broccoli:

Here is the recipe:

QUICK BEEF AND BROCCOLI MEAL PREP

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Yield: 4

Ingredients

  • 1 cup brown rice
  • 1/4 cup reduced sodium soy sauce
  • 2 tablespoons brown sugar, packed
  • 3 cloves garlic, minced
  • 1 tablespoon freshly grated ginger
  • 2 teaspoons rice wine vinegar
  • 1 teaspoon sesame oil
  • 1 teaspoon Sriracha, optional
  • 1 tablespoon olive oil
  • 1 pound ground beef
  • 12 ounces broccoli florets, cut into 1/2-inch pieces
  • 2 green onions, thinly sliced
  • 1 teaspoon sesame seeds

Instructions

  1. In a large saucepan of 2 cups water, cook rice according to package instructions; set aside.
  2. In a small bowl, whisk together soy sauce, brown sugar, garlic, ginger, vinegar, sesame oil and Sriracha, if using.
  3. Heat olive oil in a large skillet over medium high heat. Add ground beef and cook until browned, about 3-5 minutes, making sure to crumble the beef as it cooks; drain excess fat.
  4. Stir in broccoli, green onions, rice and soy sauce mixture until well combined, allowing to simmer until heated through and the broccoli is tender, about 3-4 minutes.
  5. Place mixture into meal prep containers, garnished with sesame seeds, if desired.

Notes

From: https://damndelicious.net/2017/06/24/quick-beef-broccoli-meal-prep/

http://www.110pounds.com/?p=54652

I am looking forward to having this for lunch (I also added some kimchi to it for lunch). I skipped the rice, too.

(UPDATE: It was DELICIOUS!! So good and very filling. Did not need the rice at all.)

QUESTION: Try any good recipes lately?

A Run and a Recipe

This post is about a run and a recipe. First, the recipe.

I used my pressure cooker again over the weekend. First I made hard boiled eggs in it. Then I made this shredded chicken recipe:

Honey Teriyaki Chicken

Yield: 4-6 servings

Ingredients

  • ? c. La Choy Teriyaki sauce
  • 1 Tbsp. honey
  • ¼ c. chicken broth
  • 2 lb chicken breasts
  • Green onions, chopped

Instructions

  1. Electric Pressure Cooker - Add the Teriyaki sauce and honey to the Instant Pot and whisk until well combined. Add the chicken broth and chicken. Cook thawed chicken on high pressure for 12 minutes. (Cook frozen chicken on high pressure for 20 minutes.) Turn the pressure valve to “Vent” to release all of the pressure.
  2. Remove the chicken breasts from the pot and place on a plate or cutting board. Shred the chicken using two forks.
  3. Remove ½ cup of liquid from the pot. (Reserve the liquid for cooking rice.) Return the shredded chicken to pot and stir until well combined. Top chicken with green onions.
  4. Crock Pot - Add the chicken breasts to a sprayed or lined Crock Pot. Top with the Teriyaki sauce, honey and chicken broth. Add an additional ½ c. chicken broth.
  5. Cook on low for 4-5 hours. With 30 minutes of cooking time left, shred the chicken using two forks.
  6. (If using frozen chicken in the Crock Pot, cook on low for 5-6 hours.)
  7. Serving Suggestions:
  8. Make egg rolls with Honey Teriyaki Chicken, shredded carrots and shredded cabbage or broccoli slaw.
  9. Serve on a bed of rice or pasta.
  10. Make a salad by topping a bed of lettuce with Honey Teriyaki Chicken, shredded carrots, green onions and slivered almonds. Whisk some of the reserved juices with some olive oil for a quick vinaigrette.

Notes

From: http://www.thecreativebite.com/10-healthy-chicken-recipes-in-a-pressure-cooker-or-crock-pot/

http://www.110pounds.com/?p=54390

While the chicken was cooking, I did food prep for the week for lunches. I sauteed up a bag of cauliflower rice from Trader Joe’s and put them in individual containers for each lunch.

(Snacks, hard boiled egg and plain Greek yogurt with strawberries):

The chicken turned out great again! It shredded really easily. I put it back in the pressure cooker to soak up some of the teriyaki sauce and then put the chicken in containers with the rice. I topped it with chopped green onion and toasted sesame seeds.

Now, the run!

It’s been YEARS since I ran on the waterfront during my lunch hour. Part of that was because my lunch hour was 30 minutes for many years. And the other part was that I wasn’t doing a lot of outdoors running. But after having Logan, I started taking him for walks when I was home. Then the walks got kind of slow and boring and I started jogging a bit. Then I started running. I got up to running a loop around our neighborhood, doing about 4-4.5 miles total.

My schedule changed a little while ago and I now have hour long lunches. So when I saw that Monday was going to be a sunny, warm day, I decided to give it a try! The idea of being stuck on the treadmill during my lunch hour sounded deflating.

I’m so glad I ran outside! It was SO NICE OUT! It just felt good to be outside with the sun on my skin, the fresh air, the waterfront…

Since it’s been a few months since I’ve been running outside (due to winter), I took it easy. Treadmill running and outdoor running is just way different. My body tends to get sore in weird places when I run outside. So I didn’t run too hard or too fast and I took some short walk breaks.

I ran down to the waterfront, crossed the Steel Bridge, and then decided to cross over the Morrison Bridge back to downtown. In the past, I usually ran the whole loop–Steel Bridge to the Hawthorne Bridge and then back to the office. It’s been a long time but I think I remember that loop being about 3.5 or 4 miles totals.

Since this was my first time out, I cut it short and didn’t push it. If the weather holds up later this week, I might try to go back out. I’m going to work my way up to running the whole loop again.

Here are my stats:

So when I run on the treadmill during lunch, I usually do between 3 and 3.25 miles in 48 minutes (so I have enough time to stretch, foam roll and then shower). I’m slightly disappointed I only made it 2.8 miles on the waterfront but I am reminded myself I was going to take it easy for the first time out!

I got back to work and ate my cauliflower rice with teriyaki chicken for lunch and felt SO amazing after my run!