Posts Tagged: Theresa Albert

Your Weekend Superfood Prep Plan

What if time is the barrier between you and your superfoods? Maybe it isn’t that you don’t want them or don’t like them but that you don’t have the time to work them into your routine. Your schedule is stretched to the max and it just won’t allow you to eat well, though you know that you should and believe in the benefits of a better diet.

What if I told you that there is a way to have it all at your fingertips when you need it? And that “way” would take you less than an hour on a weekend? If you knew that it would help improve your health, kick start weight loss and shrink your waistline, decrease stress levels and ease your schedule…would you do it?  Read on to discover how.

Here is the superfoods list of the top 10 performers in the category of anti-aging, anti-cancer foods:

(chicken bones)

Onions

Sweet Potatoes

Beets

Fennel

Red Pepper

Broccoli

Leeks

Watermelon

Kiwi

Blueberries

It is simple to have them at the ready as the foundation for every meal you will have this week. You are about to embark on a one hour journey of readiness and healthy meal plans using only your slow cooker and your oven. Store everything in the fridge and watch them all come together into multiple meals with minute effort.

Slow cooker:

(or stovetop but you have to watch it simmer for 3-4 hours)

  1. Place chicken bones and one onion halved (skin and all) into a slow cooker, cover with water, set on high. Walk away. 8 hours later, divide into 2-3 cup portions and place into fridge or freezer.

Oven:

Turn oven on to 400 F and pull out two large cookie sheets:

  1. Rinse sweet potatoes and beets under cold water, poke with a fork and place them whole into the oven on the bottom shelf for 45-60 minutes. (rinse and reserve greens)
  2. Chop two onions, spread onto cookie sheet and drizzle with 1 tbsp grapeseed oil. Place into oven on top rack for 30 minutes, stir once. Store empty into containers. (do not wash cookie sheet, reuse for bread croutons)
  3. Cut fennel in half, remove core and discard fronds. Slice bulb into strips and lay onto second cookie sheet.
  4. Chop or rip 3-4 slices of day old whole grain bread into crouton sized chunks, sprinkle with dried herbs and 2 tbsp extra virgin olive oil.  Empty onto onion cookie sheet and place back into the oven. Bake for 15-20 minutes. Allow to cool at room temperature before storing. Use for salads or soups.

Fridge:

Wash and chop and store in the fridge:

  1. Red peppers, broccoli and leeks. Store each in separate baggies to use as veggies and dip or within meals as below.
  2. Carve watermelon into cubes to use as a fruit snack or in smoothies.
  3. Peel and slice kiwi as above.
  4. Rinse and store blueberries likewise.

Now. What to do with all this prepped super food?

Chicken broth:

  • Sauce: simmer to evaporate into a jus for grilled fish or chicken. Stir in 1 clove of garlic and 1 tsp fresh herb as desired
  • Soup: 4 cups broth + 1 cooked sweet potato +1/4 cup cooked onion +1 tsp curry powder or 4 cups broth + 2 cups chopped broccoli + ¼ cup cooked onion + ½ cup cream
  • Pasta Sauce= ½ cup broth + chopped cooked fennel + can white beans + ¼ cup parmesan cheese

Side dishes:

  • Salad=Cooked fennel + sliced leeks + red pepper + balsamic vinaigrette
  • Mashed sweet potatoes = 2 peeled sweet potatoes + 1 tsp butter + salt and pepper
  • Pan fried beets with beet greens = peel and chop 3 beets, warm in a skillet with 2 tsp butter + chopped leeks + chopped beet greens.
  • Vegetarian= Leeks + oil + canned lentils pan fried

Healthy snacks:

  • Broccoli and Red Peppers with hummus
  • Fruit salad of kiwi, watermelon and blueberries + vanilla yogurt + cinnamon
  • Smoothie blend above ingredients
  • Freeze fruit on a cookie sheet to preserve for future smoothies

 

You want to be ready for anything that the week throws at you! Having all of these items prepped and in the fridge makes those decisions that much easier.  Do you do something similar? What tips can you share to get healthy foods into your diet easily and quickly?

 

About the Author

Theresa Albert

Theresa Albert is a Food Communications Specialist and Toronto Personal Nutritionist. She is @theresaalbert on twitter and found daily at www.myfriendinfood.com

Why did the Chicken Last a Week? Because it wanted to make life easy for you

By Theresa Albert www.myfriendinfood.com

Many of us are trying to get more high protein foods in our diet. Chicken is a great way to get it. It’s a family favourite that lends itself to all ethnic dishes, provides lean quality protein and with a little planning, easy weeknight meals.

With some simple planning you can take one whole chicken, prep it on Sunday and enjoy it all week long with leftover chicken recipes.  All you need for a family of four is two whole chickens, cut into pieces, (or for a few extra pennies, you can buy the cut pieces and save on time) then creatively prep everything on the weekend. It should take under an hour, and if you can coerce the family into helping, even less. You will find everything you need for the easy chicken recipes listed below. Get ready to be organized, well fed and serene beyond your imagination.

Step 1: Getting prepared-Sunday

Cut a whole chicken into pieces and divide into breasts, tenders, legs, drums and wings.

Step 2: Recipe #1: Marinated Chicken Breasts

Place four breasts in freezer bag #1 and add marinade.  There are some fabulous chicken breast recipes on www.chicken.ca or you can use a bottled sauce to add some flavour to the meal.  Be sure to use a no sugar sauce if you intend to barbeque as the sugar will burn.  If you are going to bake, simply empty the contents of the bag into a baking dish and pop it into the oven. Serve with steamed broccoli.

Step 3: Recipe #2 Chicken Prima Vera

Place eight chicken tenders in freezer bag #2 and add 1 tbsp of Italian Seasoning and ½ tsp garlic powder. This can be stored in the fridge for up to three days or frozen for up to three weeks. When ready to cook, simply thaw in the microwave (if necessary) and place chicken and red peppers in a large pan. Simmer in your favourite bottled tomato sauce until chicken is cooked through.  Serve over whole grain pasta and dinner’s ready in 15 minutes!

Step 4: Recipe #3 Mango Thai Chicken Legs

Peel the skin off of four chicken legs and place into freezer bag #3.  Add 1 tsp grated fresh ginger and one minced clove of garlic and place bag in either fridge for three days or freezer for three weeks (thaw in fridge before using).

On the night of…feel free to use a tinned or jarred Thai chicken sauce or gather together a few basics:

1 mango, 2 orange peppers (or sliced zucchini), 14 oz coconut milk, 1 tsp dried basil, 1 tsp hot-garlic chili sauce and one bunch of fresh basil cleaned and chopped.

Mix together everything except the fresh basil and pour over thawed chicken, bake for 45 minutes or until chicken reaches 165 F. Stir in basil.

Serve over brown rice with a crisp salad.

Step 5: Recipe #4 Shaked and Baked  

Place all four drums and wings into freezer bag #4. Add ½ cup seasoned breadcrumbs, ¼ cup cornmeal, ¼ cup grated parmesan cheese.  Shake. Pour off any mixture that did not stick and store chicken, as is, in the fridge for three days or freezer for three weeks (thaw in fridge before proceeding).  Preheat oven to 375 F. Oil a baking sheet and pull chicken pieces from bag. (Do not dump out as crumbs will burn.) Bake for 45-60 minutes until cooked through.  Serve with carrot sticks, celery sticks and dip.

Step 6: Recipe #5 Chicken soup

Place carcass in freezer bag #5 along with: 2 chopped sticks of celery, 1 onion (quartered, skin on), 1 carrot, cut into 6 pieces, 2 crushed cloves of garlic and 1 tbsp of white vinegar.  Place in the freezer for up to three weeks.  Empty this entire bag, frozen into a slow cooker filled with 8-12 cups of boiling water.  Cook on high for 8 hours then strain the broth and discard the scraps.  (If you are really keen, you can pick through the bones to find some nice pieces of chicken!) Add some frozen peas and corn and a nice baguette.  Here’s a video to give you step by step help. http://chicken.ca/cooking-tips/videos/slow_comfort/

 

About the Author

Theresa Albert

Theresa Albert is a Food Communications Specialist and Toronto Personal Nutritionist. She is @theresaalbert on twitter and found daily at www.myfriendinfood.com

 

Holiday Leftovers

When all is said and done, after those big holiday meals you are left with a fridge full of bits and pieces that will either bore you to death or set you up for quick second suppers.  Here are a few ideas of what to do with the leftovers.

Leftover Sweet Potato or Mashed Potatoes

There are many ways to use these starches again. Here are three including one of my relatively healthy recipes for a sweet potato topping that can be used for biscuits or in sweet potato pie.

  1. Thin mashed potatoes with broth and use as a base for soup.  Mix any cooked vegetables in and blend with an immersion blender or in a regular blender once cooled.
  2. Add sweet potatoes to pancake mix and stir in cinnamon. Pan fry and top with cooked apples or applesauce.
  3. Use in biscuits or as a pot pie topping (see recipe below)

Sweet Potato Biscuit Topping

1 cup all-purpose flour

1 cup whole wheat flour

1 tablespoon baking powder

1/2 teaspoon sea salt

1/4 teaspoon baking soda

3/4 cup whole milk

1 tablespoon honey

2 cup baked, mashed sweet potatoes (about 2 medium potatoes)

4 tablespoons unsalted butter, frozen

Combine flours, baking powder, salt and baking soda in a large mixing bowl and set aside. In a separate large bowl, mix together milk, honey and mashed sweet potato until evenly combined.

Grate frozen butter through the large holes of a box grater and toss with dry ingredients until butter is coated. Add milk mixture and mix lightly until dough comes together.

Turn out mixture onto a floured surface and knead just until it comes together. (The dough will not be smooth.)

Divide into two circles and use a floured rolling pin to roll dough to a thickness of about 3/4 inch. Place dough on top of meat pie mixture and freeze immediately. Once solid, wrap in plastic and a layer of foil.  Stores well in freezer for up to 2 months.

To bake: Place directly from freezer into a 375F oven uncovered for about 1.5- 2 hours depending upon the depth of the pie plate.

Cooked Chicken Recipe Ideas or Turkey Leftovers Tips

Of course you can make sandwiches or turkey soup but here are a couple more ideas for your pantry.

  1. Mash meat in a mini-chopper along with feta cheese, garlic and oregano. Spread on bread and bake to warm through or serve cold.
  2. Gather shredded lettuce, peppers, fresh herbs and pull meat into small pieces. Add boiled water to a large bowl and dip rice paper wraps in to soften. Roll veggies and meat into spring rolls and serve with peanut dipping sauce.

Leftover Greens

Most people throw away cooked broccoli or green beans thinking they will be too mushy to reuse. Here are some tips so those veggies won’t go to waste!

  1. Toss in a small amount of extra olive oil and spread onto a cookie sheet. Roast until crispy and top with sea salt.
  2. Use to top pizza.
  3. Mash or chop into Greek Yogurt with hot mustard and dry dill to serve as a dip.

Never ever throw away leftovers, they really are mother’s little helpers!

 

About the Author

Theresa Albert

Theresa Albert is a Food Communications Specialist and Toronto Personal Nutritionist. She is @theresaalbert on twitter and found daily at www.myfriendinfood.com

Related Posts with Thumbnails