Monday, May 30, 2016

Eat like a Nutritionist .. the easy way!

Train like an athlete, sleep like a baby and eat like a nutritionist. The last part, eating like a nutritionist requires you to COOK healthy meals and eating healthy meals needs the proper cookware!
The best thing you can do is keep it simple. It is much harder when you have ALL the cooking equipment that you don't know how to use. When I prepare food, I like to limit my recipes to 5-10 ingredients with minimal prep and cook time. Usually I cook in bulk and make meals throughout the week from the foods I make.
The following are three essential pieces of equipment for any kitchen, big or small. These multifaceted pieces are also small enough to store without taking up too much counter space. I’ve included a quick, healthy recipe with each piece of equipment to get you started.
First is a good grill pan. Grill pans work best on gas stoves, they can be used over electric burners as well. They are great for small homes and in the winter when grilling out is not an option. My go to meal of all time is chicken and veggies. I make sure to make enough that I have leftovers for the week to make other meals.
2 boneless, skinless chicken breasts (pounded to 1/4-inch thick) or 1/2lb of your favorite cut of steak
3 large bell peppers (cut into 1-2” pieces)
1 sweet onion (cut into large wedges)
5 Tablespoons olive oil or your favorite cooking oil
Salt and pepper for seasoning
How To: Heat up gill pan, use oil and place chicken on the pan with your favorite seasonings. Cut up veggies and place in olive oil and seasonings. Cook the meat for about 4-6 min per side. Once cooked, let it cook but place the veggies on the grill pan and cook until soft. Combine and enjoy !
Second best kitchen item is a good blender or magic bullet. This mini blender is a handy tool when you need a quick smoothie without all the mess. Most blenders come with individual serving-size blender cups, so you simply load your smoothie fixings into the cup, screw on the blade, clip it into the motor and within seconds, you have a healthy snack. Smoothies are a go-to option for maximizing calories and nutrients without a full meal that requires longer prep time. With the right balance of ingredients, smoothies can be a complete post-workout snack.
1/2 cup unsweetened frozen berries (e.g., raspberries, blueberries, blackberries)
1/2 medium banana
1 Tablespoon peanut butter or almond butter
1 cup fresh baby spinach or frozen chopped spinach
1 Tablespoon hemp seed
2 Tablespoons Greek yogurt
3/4 cup almond milk
How To: Place all ingredients in Magic Bullet and blend for 30-45 seconds. Remove from motor and enjoy straight from the cup.
My all time favorite is the food processor. This makes life super easy and simple when you want to "recreate" a leftover for a healthy bake. Hours worth of cutting, chopping, dicing, and julienning can all be done in literally seconds with the help of a food processor. With the right attachments and blades, a food processor can be your all-in-one tool for meal prep.Cauliflower rice is a healthy alternative to heavier grains and increases your fiber and veggie intake for the day. All you need to make fluffy cauliflower rice is a food processor and a sauté pan.
1 head of cauliflower
2 Tablespoons olive oil or your favorite cooking oil
Preferred seasonings (see below)
How To: Cut cauliflower into 1-2'' chunks and place in food processor. Pulse into small, rice-sized pieces. Heat sauté pan over medium heat with preferred cooking oil. Pour cauliflower into sauté pan and add desired spices and herbs.Stir constantly until slightly translucent, about 3 or 4 minutes.
These three kitchen essentials will transform your meal prep. Not only will you be able to prep faster and more efficiently, but each tool may inspire you to create new, delicious, healthy recipes for your weekly menu. No matter how small the space is, these essentials will make any space feel like a professional prep kitchen.Serve and enjoy.

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