Tips for Using Your Leftover Produce

I always buy tons of fresh produce with the best intentions. Giant salads! Huge soups! Smoothies every morning! Vitamin-drunk must be a thing, and I think I’m a lightweight. That, or I’m just deathly afraid of getting scurvy.

We eat a ton of vegetables and fruit, so I don’t limit my produce-buying much. Still, dig into my fridge and you’ll often find a few sad-looking stalks of kale, a Tupperware of wimpy celery, or half a wrapped-up cucumber that’s lost its crunch a little.

So, what do we do with all the forgotten nutrients? There are so many reasons to reduce the amount of food waste we create, and high up on the list is cost - throwing away food physically pains me right in the wallet. We buy local and organic; wasting food is wasting money. As a result, I’ve had to get creative with last-day vegetables and fruits. Here are some of my favourite ways to use up fridge odds and ends.

 

Soup it

This is kind of a no-brainer. This potato and kale soup is delicious, and perfect for add-ins like leftover spinach, chards, celery, mushrooms, or carrots. Produce that wouldn’t hold its own in a salad will still add great flavour to a nice broth.

 

Juice it

Okay, literally any produce is good in juice. Beets? Yes. Cucumbers, celery, cucumbers, spinach, parsley? Yes. Apples, lemons, oranges, limes… You get the picture.

As a general rule, pair your veggies with at least one fruit to make everything palatable. One of my favourites is pear, spinach, cucumber, celery, and mint. Very nice. Or, try apple, orange, lemon, fresh ginger, and turmeric. (Yes, I’ve given in to the turmeric craze.)

Pro tip - if you don’t have produce that’s about to go bad, check out the discount section in your market or grocery store. I’ll often find pineapples, melons, or berries that are just a little too ripe to be called “fresh” at half price. Those are at their sweetest, and work great in a juice.

Another pro tip - you don’t need a juicer. You do need a decent blender and a strainer or cheesecloth. I’ve also saved the pulp from these juices and used them in smoothies or later juices. Reuse and recycle, all day.  

 

Roast it

Drizzle coconut, olive, or avocado oil over your veggies and toss with paprika, sea salt, ground pepper, and fresh garlic. Then roast into submission in a hot oven - around 400 degrees. This is my go-to for elderly broccoli, mushrooms, cauliflower, zucchini, bell peppers, carrots, eggplant, you name it.  

Roasted veggies are delicious, nutritious, and keep well; pair with an easy protein like chicken and you’ll have lunch for the next day ready, too.

 

Use Pantry Staples

Make use of all the other staples you have in your fridge and cupboards. A wild rice salad with a vinegar and citrus dressing will mask any lacking crisp in your grapes. Or, make a little broccoli and feta pasta with feta and kalamata olives (I’ve used leftover frozen edamame, green beans, and zucchini, too). Get creative with whatever else you have in your kitchen to bolster your veggies and fruit.

With a little attention and originality, you can make sure every piece of vegetation in your fridge gets used up instead of thrown out. You’ll save money and reduce waste - plus, you can shop the grocery sales freely without worrying what you’ll do with all those veggies. After all, the possibilities are endless.

 

 

 

 

Extreme Grocery-List Makeover: Immune System Edition

 It’s happening. The days are getting shorter, the mornings chillier, and the PSL is back. It isn’t officially autumn yet - that happens on my birthday, September 22 - but it’s close.

Since Damien and I already battled one nasty cold in the last month (note my lack of posting recently), I’ve been thinking about how to best keep us healthy as the colder seasons roll around.

Luckily, I have the immune system of an ox (oxes don't get sick, right?) and rarely get ill. Damien, though, battles nearly chronic colds. As a personal trainer and CrossFit coach, he's at a disadvantage; between interacting with clients, handling equipment, and working out himself, his immune system is constantly under stress. 

I'm of the old-school camp that medication comes second to a smart, healthy diet and lifestyle. So I’m going to try and help out our natural defence systems a little more by healthifying our kitchen. That means shopping for ingredients that are focussed on overall wellness, incorporating disease-fighting fruits and vegetables wherever possible, and integrating immune-boosting supplements with our normal diet.  

 

Health-Boosting Grocery List

Berries: Full of antioxidants and Vitamin C, which triggers the production of antibodies.

Oranges & Grapefruits: Again, high levels of Vitamin C. Keeping your Vitamin C high will also help your body absorb iron; plus, any excess will be urinated out.  

Sweet Potato: Sweet potatoes (and carrots) are high in beta-carotene, which is converted into Vitamin A. That helps keep your immune system strong and protect you from infectious disease.

Carrots: Vitamin A also strengthens your mucosal lining and your skin, preventing bacteria and viruses from taking hold. 

Kale & Red Pepper: Vitamins A and C.

Spinach, Arugula, & Swiss Chard: Spinach, especially, provides all the fibre. Plus, leafy greens may boost your body’s white blood cell count, which helps prevent disease. They’re also full of zinc, which helps prevent inflammation and stops the growth of bacteria and viruses.

Shiitake Mushrooms: Shiitakes contain lentinan, which may have anticancer properties. All mushrooms contain potassium, B vitamins, and fibre.

Fennel: This liquorice-like veggie (wait, fruit?) can help clear congestion and soothe a cough. It’s best as a tea, but can be eaten raw or roasted, as well.

Onions & Garlic: Both have antiviral effects. Garlic contains allicin, which has antioxidant effects when it breaks down. It’s best eaten raw to prevent colds… But luckily, retains many beneficial qualities when cooked.

Lean Ground Beef: We don’t eat much beef, but we may start. It’s stocked with zinc, iron, and B-12. Iron keeps your red blood cells healthy by providing hemoglobin, which carries oxygen to your cells. B-12 also helps with hemoglobin creation, neurological function, and fat and protein synthesis.

Salmon, Tuna, & Mackerel: Omega-3s, which can help reduce chronic inflammation by helping your immune system get back up to speed.

Beans & Lentils: Lots of zinc, and added proteins.

Flaxseed: Especially ground flaxseed, to help get enough omega-3s.

Almonds: Full of Vitamin E, which is an antioxidant that helps protect cells from damage.

Almond & Peanut Butter: Both offer magnesium, potassium, and Vitamin E.  

Kefir: Probiotic that helps with gut health by replenishing strains of healthy bacteria, promoting stomach health but also lowering the risk of respiratory tract infection.

Oats: High in beta-glucan, which helps reduce cholesterol and boost white blood cell count.

 

This is by no means exclusive; there are tons are other foods that are also packed with superhero qualities. Ginger, cinnamon, turmeric, coconut oil, the list goes on…. And you should include them all. I chose these because their benefits are conducive to long-term health, and they’re easily accessible and affordable.

Keep in mind, normal grocery trips will also still include things like almond milk, lots of eggs and egg whites, apples, cooking vegetables like eggplant/zucchini/broccoli, chicken, wild rice, whole grain pasta, herbs, etc.

 

Recipe Plan

  • Chili with lean ground beef, beans, dark leafy greens, carrots, and sweet potato

  • Fish coconut milk curry with red peppers, chopped kale, mushrooms, onions, and garlic

  • Salad with braised kale, raw shaved fennel, orange segments, almond slivers, and diluted apple cider vinegar dressing

  • Smoothies with apples, almond butter, flaxseed, cinnamon, kefir, and protein powder for sweetness

  • Overnight oats with berries, kefir, almond butter, chia seeds, and chopped nuts as a topping

  • Baked sweet potatoes filled with tuna, avocado-oil mayo, chopped veggies, onions, and garlic

  • Homemade nut-based granola bars, without added sugar.

 

Yes, I already make variations of these recipes… And we still get sick. However, the goal is to consciously combine immunity-boosting foods, and provide backup for our natural protective systems.

Plus, those combinations just sound delicious. I’m all about the smoothies. Yes.

Don’t worry, details will be on the blog as soon as this goes into effect (starting with the weekly grocery shop on Saturday). I’ll keep you updated!


In the meantime, are there any habits or tricks you guys use to stay healthy during flu season?

Why I Always Eat Breakfast, No Matter What

“I only eat when I’m hungry. I don’t get hungry in the morning.” - Me, sometime in 2009
“I wake up too early to make breakfast, and I don’t want to make unhealthy choices at school.” - Also me, probably in 2013
“Intermittent fasting is the best way to lean out. Seriously, I looked it up.” - Still me, in 2014

Guys. I was so wrong.

The positive effects of eating breakfast are well documented. Breakfast is associated with improved attention and energy levels, lowered risk of heart disease, improved metabolism, and a reduced risk of diabetes (among other benefits). Most of these are associated with the fact that breakfast eaters are less likely to be obese.

Still, for years I wasn't sold on the idea. I never woke up hungry, and while I dabbled in breakfast here and there, I never noticed the benefits. Then, all of a sudden, I did.

Instead of throwing statistics at you, I’ll just share my own experience. Here’s why I evolved from a breakfast-skipper to a breakfast-lover.

 

I didn’t think breakfast gave me an energy boost because I wasn’t eating enough of it.

On the days that I did eat breakfast, I had a granola bar, or piece of toast with a bit of jam or peanut butter, or a smoothie. Something quick and easy.

Those options are all extremely low calorie. I was eating a sub-200 calorie snack and calling it a meal.

When I started educating myself about nutrition and weight lifting, I realized how much more volume I needed to eat in order to keep up with my training. That meant bigger breakfasts.

It wasn’t until I was eating 400-600 calories in the morning that I started to notice the difference. I became more alert, and able to focus for longer periods of time. I also stopped feeling jittery and distracted after my morning coffee (thankfully, because we all know I can’t give that up).

 

I didn’t think I needed help with my metabolism

The thing is, I’ve never been particularly concerned about my metabolism. Even at my least fit, I wasn’t overweight, and could eat a lot of food without noticeable weight gain.

However, my hunger levels (and my weight) were constantly unstable. Irregular eating habits had screwed with my natural hunger cues. I rarely felt truly hungry, but also had a hard time determining when I was full. I would forget to eat for hours during the day, then have huge meals before bed.

I was also constantly fluctuating between 130 and 140 pounds. Since I’m relatively tall, the weight gain (and loss) wasn’t visually noticeable. Still, I could feel the toll it took on my body. When I began getting more serious about CrossFit, I knew that the inconsistency was making it hard to see the sort of progress I could otherwise be making.

When I made the decision to start eating breakfast, I made sure to include a balanced meal of all my favourite things so I’d actually stick with it. That meant (still means) scrambled eggs, turkey bacon, and a few pieces of toast with almond butter and banana or strawberries (or, oats with fruit on the side).

Eating that variety of protein, carbohydrates, and fat encourages your body to initiate thermogenesis. That’s the metabolic process of digesting food and using it for energy, not fat storage. It stabilizes your blood sugar and provides your body with fuel to use throughout your morning.

For me, it also began to normalize my appetite and natural hunger cues. A full breakfast kickstarted my metabolism, so I could more easily tell when I needed to eat again. It provided the base layer for a consistent, healthier diet. As a result, my weight is much more stable - almost always within a pound or two.

 

I didn't believe breakfast would help my performance

When you first start CrossFit, everything is a PR. You get stronger and fitter, quickly. For me, that lasted almost throughout my first year (with the exception of when I broke my wrist).

After that period of newbie gains, my progress was tapering off. How frustrating is that?!

Since I train at 6:00am, I wasn’t in the practice of eating before my workout. I wanted to compete, though, so I knew I needed to dial in all of the external factors - like rest, mobility, nutrition - that I’d be ignoring.

Incorporating a protein shake with a cup of coconut water before my workout (as well as the big breakfast after) provided me with a longevity that I didn’t have before. I could access energy reserves that I couldn’t on an empty stomach.

Plus, I was building lean muscle faster. Whether that can be attributed to the fact that I had increased my overall protein intake, or the pre- and post-workout nature of my protein intake, I’m not sure. I just know that my strength went up as my protein intake went up, and my energy skyrockets when I get in a good dose of simple carbs and protein before I train.

(That said, I’m generally in the camp that believes post-workout protein is important. It just makes sense to ensure your body has enough protein available for protein synthesis to occur, so it doesn’t fall behind breakdown. After all, muscle growth relies on protein synthesis being greater than muscle breakdown.)

 

You don’t know what works until you try

At the end of the day, eating breakfast may or may not work for you. Until I gave it the good old college try, I thought I was doing fine. It took committing to breakfast (for better or worse, in sickness or health, etc. etc.) to realize all of its benefits.

Do your research. (Be careful, though; don't trust studies like this, which is commissioned by Kellogg's and actually encourages frozen waffles and orange juice for breakfast. Don’t do that.) Figure out what your body likes, and stick to it. Simple.

If you need me, I'll be eating my bacon and eggs. 

 

4 Ways Hiring an Expert Changed My Nutrition

After years of experimentation, I only have a few hard and fast rules left about the way I eat.

  1. Eat whole foods and avoid packaging.
  2. Eat foods that make my body and my mind feel good.
  3. Eat enough to fuel my training.
  4. Eat well and practically.

Usually, that ends up including a lot of fruits and vegetables; little to no dairy; lean meat with every meal; complex carbohydrates; and a lot of healthy fats (avocados, oils, salmon, chocolate, ice cream… wait, what?).

Eating should do several things. You should feel satiated after meals. Your body should regulates itself at a comfortable weight, even with a healthy amount of indulgence (in my case, that means meals out and/or desserts). Your sleep should be consistent and uninterrupted by hunger pangs or discomfort. Your hair, skin, and nails should be healthy.

All those things mean you’re doing something right. 

I can tick most of the boxes, but I still felt the need to change it up. Why?

 

Why I hired a nutritionist

You guys know that I train a lot. I lift heavy. I condition. And I feel like I should be improving faster than I am.

While a big part of CrossFit is trusting the process, it’s important to recognize when professional advice can be a game-changer.

I wanted to do a little experiment to see how changing up my diet would affect my training. So I enlisted the help of a nutritionist I knew through a friend of a friend. 

After asking about my body, goals, training, and habits, she had me track my normal intake for a few days. Then, she put together a plan that changed up the way I was getting my nutrition.

To make a long story short, I’ve bumped up my protein and slightly reduced my fat intake. My carbohydrates are high, but my sugar intake (which I had never even looked at) is limited.

I’m committed to this plan for four weeks. After that, I’ll take note of how my training is feeling, how my body is adapting, and I’ll put together an update.

I’m two weeks in and I’ve already learned a few lessons: Follow along:

 

Sugar is Everywhere

Maybe everyone in the entire world knew this except me, but it is super hard to get a lot of carbs into your system without also ingesting a lot of the Thing of Evil (sugar). I’m not a fan of processed food, so most of my carbohydrates previously came from fruit. Fruit is great - lots of micronutrients, etc. - but it’s also loaded with sugar, which your body treats as any other source of fructose. While I’m by no means cutting out fruit (the micronutrients!), I am being more careful about how much I eat.

 

It’s Not Hard to get Enough Protein

Anytime I’ve shared the exact number of grams of protein I’m eating per day, I get the same response: “Oh, there’s no way I could eat that much protein. It’s just not possible."

Guess what? I felt the same way. And it is possible. It’s not even that hard.

Granted, I bent my rule about processed foods to include protein powder, but it’s clean protein without a ton of additives that tastes good. Combined with 3.5-4.0 oz of lean protein at every meal, it’s been easy to hit my protein goal.

 

Change the Foods, Not the Amount

I’m eating slightly less than I was before, despite my goals of building lean muscle. However, because the ratios are so different, I’m already noticing muscle gains and I just PR’d my deadlift. Clearly, the strength isn’t going anywhere.

Whether you’re looking to drop body fat or increase muscle mass, think about the proportions of your food before doing anything drastic to the quantity. Are you constantly falling below your fat requirements? Are you including enough carbohydrates, especially around your training? Work on that first.

 

Measuring Food is No Big Deal

One of the reasons I was procrastinating enlisting a nutritionist was, in a word, laziness. I knew that I’d have to start portioning and weighing my food and I just didn’t want to.

Newsflash: it’s easy.

Since I cook simple, wholesome foods, it’s no big deal to keep a scale on the kitchen counter and simply weigh out portions onto my plate right before I eat. Any more extensive recipes get calculated in MyFitnessPal first, and then weighed onto my plate.

My experience has been positive so far. My only concern is a slight weight drop, which is not my goal. The scale isn’t a great indicator of anything, though, so I’m not worrying too much quite yet.


The bottom line? When you feel stuck, take a good long look at the areas you can improve or change. You already know them: training, nutrition, and recovery. What needs dialling in? Can a professional help you make those changes? Sometimes, asking for help is the best step you can take.

The Food Diaries: Monday Meal Prep

It's been a while since I did one of these! I was pretty lazy with our meal prep for a few weeks, which means we had a lot of tuna salads and leftovers (it happens, what can I say). 

Luckily, I was a little more organized this week. This meal prep is one my favourites. It covers all the bases; it's nutritionally dense, easy to prepare, satisfying, and very tasty. Win-win-win-win. 

 

Greek Skewers & Salad Bowls

1 package Greek Skoulakis Pork skewers (I'm not a huge fun of preseasoned meats, but the portions on these are so perfect that, in a pinch, I'll use them). 

2 cups white jasmine rice (literally any rice that you like to eat) 

1 large cucumber 

1 yellow pepper

1 red pepper

1/2 red onion 

1 head iceberg lettuce (I just love this for crunch and volume. I know traditional Greek salads don't include lettuce. Sue me.) 

Several tablespoons black olives 

Several tablespoons feta cheese 

Avocado oil 

Dried basil & oregano 

Salt & pepper 

Preheat your broiler. Get the rice cooking. 

Toss the skewers on a sheet pan, and get them under the broiler for 9-10 minutes per side. (COULD THIS GET EASIER?!) 

In the meantime, chop up all your veggies. 

In terms of Tupperwaring these for lunches during the week, I like to pack the meat and rice separately from the salads. Then I can heat up one Tupperware and mix it in with the cold, crunchy salad. So good. 

I drizzle about half a tablespoon of avocado oil in the bottom of the salad containers, then fill them with veggies. Each portion gets a handful of black olives. Mine are topped with 1 tbsp of feta cheese; Damien's are topped with 2 tablespoons, for some extra fats. 

As for meat and rice: my lunches get one skewer and about 3/4 cups of cooked rice. Damien's get 1.5 skewers and the remaining rice (about a cup and a half. 

These lunches keep well and provide a good hit of protein, carbs, and fat. Plus - so many veggies. All the micronutrients. Between this and the morning shakes I make us (protein powder, mixed berries, kale/spinach, ice), I think we're covering the veggie bases pretty well. 

To go alongside, we've got tons of fruit (mandarins, fresh strawberries, apples). Damien's client gave us some KIND bars awhile back, so we're still working through those. We have Babybells, too. 

I'm still not totally on top of the snack game, so let me know if you have favourites! 

 

 

 

 

The Food Diaries: Monday Meal Prep

Between visiting family, soaking up the rare Vancouver sun, and training, meal prep was seriously neglected this weekend. I’ve got two ~~recipes~~ (loosely termed) for you. These are our lunches for the next few days. 

 

Slow Cooker Salsa Pulled Chicken

5 chicken breasts

1 can organic salsa (I use black bean and corn, mild)  

1 can pineapple chunks

Turn slow cooker on high. Add salsa and chicken breasts, and turn to coat.

Cook for 3.5 hours, then remove chicken breasts. Pull apart with two forks. Return to slow cooker, add pineapples, and let sit for another thirty minutes.

That’s honestly it. See why I said this wasn’t really a recipe?

Just to make myself feel fancier, I sprinkled this with some fresh cilantro when it was done. I plated (read: Tupperware’d) it on top of….

Roasted Cauli + Sweet Potato 

1 head cauliflower

2 large sweet potato

Coconut oil

Preheat oven to 400. Chop the potatoes and cauliflower, toss in coconut oil with salt and pepper, and roast for ~45 minutes or until nice and soft and brown. I didn't flip or shake or do anything to these while they were cooking, and they ended up really beautifully caramelized on the bottoms. 

These were the only two vegetable-like things I had in the house, so that’s what I used. The pineapple salsa pulled chicken went on top, and ta-da! Meal prep for the next three days was sorted.

Snacks for the week include KIND bars (which Damien’s client gave us), apples, mango, Babybell cheeses, and lots of strawberry-mango-spinach smoothies.

To be honest, I was kind of embarrassed to post this meal prep. It’s basically just me cooking the leftover ingredients I had in my fridge.

Sometimes, though, life gets in the way of making fancy dinners and Instagram-worthy lunches. Recipes like this are how I stay on track.

 

The Food Diaries: Monday Meal Prep

Chicken Taco Salad

3 medium yams 

6 chicken breasts 

3-4 tablespoons avocado oil 

1 large head lettuce 

1 large bell pepper (I prefer orange or yellow) 

2 avocados 

1 small can black olives

1 can black beans 

1 package taco seasoning 

1 lime

Cilantro, for garnish

This is one of my favourite recipes to meal prep, mainly because it's super simple - and as you guys know, I'm generally a sloth on Sundays. I've made this with shrimp, ground turkey, ground beef, and chicken. It's always turned out great. 

First things first: preheat the oven to 425. Chop your sweet potatoes to similar sized small pieces, toss with half the avocado oil and salt and pepper. Spread 'em on a baking sheet and get them in the oven. I like mine just soft for this recipe, no crisp, so I usually aim to have them in for 30 minutes.  

Get a pan on the stovetop and add the rest of the avocado oil. If you don't use non-stick pans, you may need a bit more. Season your chicken breast with salt and pepper, and make sure the pan's hot; then add them in and leave them for 4-6 minutes (depending on thickness) before you flip 'em. 

In the meantime, roughly chop your lettuce and vegetables (leave the avocados, for now). I usually start assembling the salads in Tupperware at this point. Lettuce goes on the bottom, then peppers, olives, and black beans. I add 1/4 avocado to my three portions (and 1/2 an avocado to Damien's) then make sure I squeeze lime juice over everything. 

When the chicken is just about cooked, I add the taco seasoning. That's because the brand I use asks you to mix it with water and then pour it over the meat. I like to do that as the last step so that it's all nice and hot, bring it to a nice bubble and then reduce the heat for the last few minutes of cooking. 

I recommend letting the sweet potatoes and chicken cool before adding them to your salads. This'll just help keep all your veggies nice and crunchy. 

Occasionally, I'll skip the sweet potatoes and use rice instead. Totally depends on what we have available, and how carbed up I want to be. 

Paleo chipotle mayo is a great topper for this recipe. Drizzle a little bit on right before you dig in, and you'll be a happy camper. 

PS - This makes 3 large man-adult-sized portions and 3 medium girl-adult-sized portions. I generally give us both a similar main protein portion (because gainz), but Damien gets more sweet potatoes, beans, and everything else. 

 

Creamy Rice Pudding

1/2 cup arborio rice

4 cups Almond Milk 

1/2 cup white sugar

1/4 teaspoon salt 

Cinnamon 

Vanilla 

1/2 raisins, cranberries, or other dried fruit. 

Damien's been asking for rice pudding for close to six months now, so I bit the bullet and made us some for this week's meal prep. There's nothing fancy about this recipe. It's an old favourite of my Mom's - and considering she's literally the best cook I've ever met, I figured I would trust it. 

In the interest of ~health and fitness~, I subbed out whole milk for Almond Milk. I avoid dairy, but feel free to use whatever substitute suits you best. 

Add rice, sugar, salt, and milk to a saucepan over high heat. Bring to just a boil (keep an eye on the heat and a wooden spoon in the pot, because this will overflow quickly) then reduce heat. Stir in cranberries or raisins or whatever the heck you're using. Simmer very gently like so gently it's barely bubbling, for 50 minutes. 

Take off heat, stir in vanilla, and let sit. Top with cinnamon. 

I'm just keeping this in a giant glass container in the fridge, and we're portioning it out as we see fit; I know that if I actually store it in my little jars, I'll just eat them because they look so cute. Yes, I am easily manipulated by cute food. 

I also made us some Kodiak protein banana bread, but I'm not sharing that with you guys for awhile as it turned out a bit dense. The mix is for muffins, not bread, and I don't think I cooked it long enough (impatient, sorry not sorry). It tastes great, but the center was a bit pudding-esque and so has cooled to be very dense. Also, the middle fell. #BakingFail. Oh well, at least it's filling! 

Along with these snacks, we're having apples, BabyBells, pears, and hardboiled eggs. Allllll the snacks, all the time. 

Happy Monday, guys! 

 

Buttery Lemon Cod and Avocado Slaw

2 cod fillets

¼ cup ghee, melted

1 lemon, sliced

Fresh parsley, basil, and/or dill, roughly chopped

Paprika

Salt

Pepper

Preheat the oven to 350 degrees. Line a baking sheet with foil, slice the lemon, and lay the lemon on the sheet. Place the fillets on top of the lemon.

Pour melted ghee over the fillets, then top with fresh herbs and all spices. Cover with more foil and bake for 20-30 minutes, depending on thickness of the cod. (It’s done when it easily flakes.)

I served this with white minute rice (whatever, judge me), and a slaw-salad-guacamole thing. This is the recipe for that:

 

Slaw-Salad-Guacamole Thing

½ red cabbage, roughly chopped

½ red bell pepper

½ yellow bell pepper

¼ red onion

1 ½ avocados

Salt

Pepper

Lime juice

Chile flakes

I literally just chopped up all the veggies, stirred in the avocado so it acted like a dressing, and seasoned it the way I would season guacamole. So so so simple. Go make! 

 

 

 

 

The Food Diaries: Monday Meal Prep

As much as I love to cook, sometimes I just don't feel like spending my Sundays in the kitchen. That often coincides with days that are 20+ degrees and sunny - weird. 

We had some lofty ambitions for this weekend (pretty much all the fitness, swimming, a lot of cleaning and laundry, laying out, etc.). That meant meal prep had to be quick and dirty. 

These two recipes - paired with various smoothies, fruit, and Babybells - will get us through lunches and snacks for the first three days of the week. That's usually all I try and do at one time. This prep was done in under an hour, which left me with plenty of time to get back to the important weekend activities (like napping in the sun a la cat). 

Sesame Stir-Fry Thing

2 packages ground turkey

Tamari or soy or coconut aminos

Fresh ginger, minced

Honey

2 cloves garlic, pressed

Sesame oil

Sesame seeds

Mix all ingredients and let marinate for as long as you can (up to twelve hours, let’s not get too crazy).

Pan-fry until cooked. Top with sesame seeds. 
 

Serve on brown rice WITH:

Veggies on Veggies 

½ red cabbage, chopped

A lot of mushrooms, sliced

2 cups broccoli

Literally any other vegetables you have

Tamari or soy or coconut aminos

Coconut oil

Chili peppers (a sprinkle)

Sautee the vegetables in order of cook time (harder vegetables in the pan first, softer after). I only add enough soy/tamari to moisten the vegetables a bit and give them some flavor.

Each serving for Damien gets about a cup and a half of cooked brown rice, a bunch of veggies and about two cups of ground turkey. My servings are about 3/4s of his (I honestly just add slightly less rice and more vegetables to mine, because I operate well on a bit fewer carbs than he does).

This will feed us for three lunches each.

 

Chocolate Berry Chia Puddings

6 containers (I use 3 large jars for Dame and 3 small for me)

Chia seeds

Frozen berries

Chocolate protein powder

Almond milk

Coconut flakes

Agave  

In Damien’s jars, I use 3 tablespoons of chia seeds, ½ a serving of chocolate protein powder, and about ¾ cup of almond milk. I mix it together well, then add in about a half a cup of frozen berries and mix to combine. Coconut and agave goes on top.

For mine, I use 2 tablespoons of chia seeds, ⅓ serving of protein, and about ½ cup almond milk. That’s sweet enough for me, so I skip the agave but add coconut. Gotta love coconut.  

(If I’m feeling wild, I also add shaved almonds if we have them, or chocolate chips.)