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Your Food Prep Tips and Recipes

A little time in the kitchen today saves a lot of stress during the week. I cannot express how much prepping your food helps you stay on track. First get inspired by setting the mood:

  • Play your favorite music or have the Cooking Channel on.
  • Clean your counters and make room in the refrigerator.
  • Have a cutting board ready with bowls to soak and store produce in.

Here’s my food prep routine for the week:

  1. Unpack Groceries and Soak Fruits and Vegetables in 3 Parts Water to 1 Part Vinegar.  Not only does this clean the produce, but it helps fruits like berries and grapes last longer.
  2. Chop a Variety of Vegetables so they’re ready to go for a soup, stir-fry, salad or snacking.
  3. Cube the Cantaloupe: After you chop your veggies, chop your fruit. Whether you have watermelon or cantaloupe, cutting it up ensures you’ll reach for it as a snack. When you see colorful melon in the fridge, you can’t resist!
  4. Overnight Oats: Fill 8 mason jars with dry ingredients. Include ⅓ cup dry oats, ¼ tsp cinnamon, 1 tbs chia seeds, 1 tbsp shredded coconut, 1 tbs flax and ½ tsp raw cacao. (Just add ⅓ cup almond milk shake real well and store in the fridge.) Add fruit in the morning and enjoy!
  5. Vegetable Bean Soup: No recipe required! Broth with all the cancer fighters (greens, beans, onions, garlic, mushrooms, black pepper, and turmeric.)
  6. Kale Salad: Take a fresh bunch of kale, chop and massage each leaf with olive oil, lemon juice and sea salt. It doesn’t get any simpler or more delicious than this and you can add other vegetables, seeds (I like chopped apples) and your favorite protein to make an easy meal. Unlike lettuce, this will stay fresh in your fridge for 3 days.
  7. Paleo Maple Granola: Preheat the oven to 325 degrees. In a medium bowl, mix 1 cup almond slivers, 1 cup large coconut flakes, 1 cup sunflower seeds, and 1 cup chopped pecans. In a small bowl, mix 6 tablespoons maple syrup, 1 tablespoon vanilla extract, 1 1/2 teaspoons ground cinnamon, and 1⁄2 teaspoon sea salt. Pour the sauce over the dry ingredients. Spread the mixture on a baking sheet and bake for 40 minutes. Allow the granola to cool and add mini chocolate chips (optional). Once cool, break into pieces and enjoy. It’s so good!
  8. Berry Muffins: Preheat the oven to 350 degrees. In a medium bowl, mix ½ tsp baking soda, and 2 cups almond flour. In a mixing bowl, combine 4 organic eggs, 2 tbs raw honey and 1 tsp apple cider vinegar. Combine both mixtures, stirring until combined and add 2 cups berries of your choice. This is when to get the kids to help! Using a 1/4 cup scoop out batter into a paper lined muffin pans. Bake for 15 minutes or until slightly browned. Cool for 30 min. Once you bite into these, you’ll fall in love!

All of this should last a few hours with Jim and Matthew in the house!

The best thing you can do for your health and the health of your family is prep your food. Every week when you return home from the grocery store, follow these steps. Once Monday starts, you can hit the ground running with grab and go food.

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