Tag archives for the domestic geek meal prep

5 Healthy Lunch Wraps | Back-To-School 2017

**BRAND NEW Back-to-School eBook | 35 Lunch Bowls Available HERE **
**3 eBook Back-to-School Bundle Available HERE **

Back-to-School Recipes
5 Healthy Meal Prep Ideas
Healthy Lunch Recipes
Healthy Snack Recipes

Frequently Used & Favorite Items

Greek Chicken Wrap
1 whole wheat tortilla
2 tbsp tzatziki
½ cup chicken, cooked and shredded
¼ cup cucumber, diced
¼ cup cherry tomatoes, quartered
¼ cup green pepper, finely diced
2 tbsp feta, crumbled
½ tsp dried oregano

Sweet Chili Tofu Wraps
1 whole wheat tortilla
2-3 romaine leaves
½ cup tofu, diced and sautéed
½ avocado, sliced
½ red pepper, sliced
1 tbsp sweet chili sauce
1 tbsp green onion, sliced
Sesame seeds for garnish

Spinach & Artichoke Wrap
1 whole wheat tortilla
2 tbsp cream cheese
1 cup baby spinach
½ cup chicken, cooked and shredded
½ cup artichoke hearts, chopped
1 tbsp parmesan, grated

Samosa Wrap
1 whole wheat tortilla
2 tbsp mango chutney
½ cup baby spinach
¼ cup curried potatoes
¼ cup curried chickpeas
¼ cup peas, cooked

Waldorf Wrap
1 whole wheat tortilla
2-3 romaine leaves
½ cup chicken, cooked and shredded
2 tbsp greek yogurt
2 tbsp celery, finely diced
¼ cup grapes, halved
¼ cup apples, diced
2 tbsp walnuts, chopped

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Meal Prep Made Easy | Menu 18

Meal Prep Made Easy eBook | Menus 13 -18 Available Here
eBook Bundle | All three Meal Prep Made Easy eBooks Available Here

More Meal Prep Menus Available Here

Frequently Used & Favorite Items

Creamy Chicken Soup
1 tbsp oil
1 onion, finely diced
2 celery ribs, finely diced
3 carrots, finely diced
2 cups mushrooms, sliced
3 garlic cloves, minced
¼ cup flour
4-5 cups chicken broth
1 cup milk
2 chicken breasts, cooked and shredded
1 sprig fresh thyme
1 sprig fresh rosemary
1 bay leaf
salt and pepper to taste

In a large soup pot heat oil over medium-high heat.  Add onion, celery, carrots and mushrooms.  Saute for 5-7 minutes or until vegetables have softened.  Add garlic and sauté for another 30 seconds.  Add flour and cook for 1 minutes, stirring constantly. Add broth, milk, cooked chicken, thyme, rosemary and a bay leaf.  Reduce heat to medium and let mixture simmer for 10-15 minutes.  Remove the thyme and rosemary stems. Season with salt and pepper.  Store in the frigde for up to 3 days.

Mini Turkey Meatloaves
2 lbs ground turkey
1 cup zucchini, grated
2 eggs
2 garlic cloves, minced
1 tbsp tomato paste
2 tsp Dijon mustard
1 tsp Worcestershire sauce
1 tsp onion powder
1/2 tsp ground cumin
1/2 tsp dried thyme
salt and pepper to taste

Preheat oven to 375F.  Prepare a muffin tin with silicon liners or cooking spray. In a large bowl combine all of the ingredients except the BBQ sauce.  Mix thoroughly.  Divide mixture into the prepared muffin tin.
Bake at 375F for approximately 30 minutes or until cooked through and golden. After 30 minutes, brush the top of each mini meatloaf with BBQ sauce and then bake for an additional 10 minutes or until they reach 165°F.
Store in the frigde for 3 days or freeze for up to 3 months.

Salt & Vinegar Roasted Potatoes
2lbs red potatoes, cut into wedges
2 tbsp olive oil
1-2 tsp garlic powder
salt and pepper to taste
2-3 tbsp apple cider vinegar
2 tbsp fresh rosemary, chopped

In a large bowl, toss potatoes with olive oil, garlic powder, salt and pepper and then transfer them to a large baking sheet. Roast potatoes at 375ºF for 30 minutes, tossing once during the cooking process. After 30 minutes, remove the potatoes from the oven and season with apple cider vinegar and rosemary. Return to oven and continue to roast for another 10 minutes or until potatoes are cooked through and golden brown.
Enjoy immediately or store in the frigde for up to 5 days.

Roasted Brussels Sprouts
1½ lbs Brussels sprouts, trimmed and halved
2 tbsp olive oil
1 tsp garlic powder
salt and pepper to taste

Preheat oven to 375°F. In a large mixing bowl toss Brussels sprouts with olive oil, garlic powder, salt and pepper. Transfer them to a large baking sheet and roast for about 20 minutes or until Brussels sprouts are tender and golden.
Serve immediately or store in the frigde for up to 5 days.

Roast Beef Wraps
¼ cup mayonnaise
1-2 tbsp prepared horseradish
5 large whole wheat tortillas
2 cups arugula
15 slices roast beef
½ cup white cheddar, shredded
1 cup cherry tomatoes, halved
¼ red onion, thinly sliced

In a small bowl, mix mayonnaise and horseradish.  Spread 1 tbsp of mayo on each tortilla.  Top with arugula, roast beef, white cheddar, tomatoes and red onion.  Carefully roll each tortilla.  Wrap in plastic wrap and store in the frigde. Serve immediately or store in the refrigerator for up to 3 days.

Apple Baked Oatmeal
3 cups rolled oats
½ cup brown sugar
2 tsp baking powder
1 cup unsweetened applesauce
1 cup milk
2 eggs, beaten
1 tsp vanilla
2 apples, grated
1 tsp cinnamon

Preheat oven to 375°F.  Spray a square baking dish with cooking spray.  In a large bowl combine oats, brown sugar and baking powder. Stir well. Add applesauce, milk, beaten eggs, vanilla extract, grated apples and cinnamon.  Stir to combine.  Pour mixture into the baking dish and bake for between 30 and 35 minutes or until baked oatmeal is set.  Allow it to cool and then slice it into squares.  Store in the refrigerator for up to 5 days.

Chocolate Peanut Butter Yogurt Dip
1 cup vanilla yogurt
2 tbsp cocoa powder
2 tbsp smooth peanut butter
1 tbsp maple syrup

In a medium bowl, whisk all ingredients together until well combined. Serve immediately with fresh fruit or store in the fridge for up to 4 days.

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Vegetarian Meal Prep | Menu 17

Meal Prep Made Easy eBook | Menus 13 -18 Available Here
eBook Bundle | All three Meal Prep Made Easy eBooks Available Here

More Meal Prep Menus Available Here

Frequently Used & Favorite Items

Quinoa Curry
1 tbsp coconut oil
1 onion, finely diced
3 garlic cloves, minced
2 tsp freshly grated ginger
1 tbsp garam masala
1 tsp turmeric
1 tsp ground cumin
1 cup carrots, diced
2 cups sweet potato, diced
½ cup quinoa
1 15oz can diced tomatoes
1 19oz can chickpeas
5-6 cups vegetable broth
salt and pepper to taste

In a large pot heat coconut oil over medium-high heat.  Add onion and sauté for 3-4 minutes. Add garlic, ginger and spices.  Saute for another minute, stirring constantly.  Add carrots, sweet potatoes, quinoa, diced tomatoes and broth.  Bring mixture to a boil and then reduce heat to medium, cover and simmer for 20-25 minutes or until quinoa is fully cooked.  Season with salt and pepper. Serve immediately or store in the refrigerator for 3-4 days.

Daal
1 onion, finely diced
2 garlic cloves, minced
1 tbsp freshly grated ginger
½ tsp red pepper flakes
1 tbsp curry powder
1 tsp ground coriander
1 tsp ground cumin
1 tsp turmeric
½ cup diced tomatoes
2 cups red lentils, rinsed and drained
5 cups vegetable broth
salt and pepper to taste

Combine all ingredients in a slow cooker. Cook on high for 3-4 hours.
Serve immediately with plain yogurt and freshly chopped coriander or store in the refrigerator for up to 5 days.

Cumin Rice
1 tbsp oil
1 tsp cumin seeds
1½ cups basmati rice
3 cups vegetable broth
½ lemon, zested and juiced
¼ cup coriander, chopped
salt and pepper

In a medium pot, heat oil over medium-high heat. Add cumin seeds and toast for 1 minute. Add rice and sauté for another 1-2 minutes. Add broth and bring mixture to a boil. Reduce heat to medium-low, cover and cook for approximately 20 minutes or until the liquid has been completely absorbed. Finish with lemon zest, juice, coriander, salt and pepper to taste. Store in the refrigerator for up to 4 days.

Curried Cauliflower
1 head cauliflower, cut into florets
1 tbsp oil
1 tsp curry powder
1 tsp garlic powder
1 tsp ground cumin
1 tsp ground coriander
1 tsp turmeric
salt and pepper to taste

On a large baking sheet, toss cauliflower with oil and spices. Bake at 400ºF for 20 minutes or until cauliflower is soft and golden.
Store in the refrigerator for 4-5 days.

Cucumber Mint Salad
3 cucumbers, diced
¼ cup red onion, finely diced
1 cup plain yogurt
1 lemon, zested and juiced
2 tsp honey
½ tsp ground cumin
2 tbsp fresh mint, chopped
salt and pepper to taste

In a large bowl, combine all of the ingredients and toss well.  Divide salad into individual portions.  Enjoy immediately or store in the refrigerator for 4-5 days.

Mango Lassi Smoothies
3 cups mango, diced
2 cup vanilla yogurt
1 cup almond milk
¼ cup vanilla protein powder
¼ tsp ground cardamom

In a blender, combine all ingredients and blend until smooth.  Divide into individual jars.
Store in the refrigerator for 3-4 days.

Garam Masala Roasted Chickpeas
1 19oz can of chickpeas, rinsed and drained
2 tbsp oil
2 tsp garam masala
salt and pepper to taste

Pat chickpeas dry with a kitchen towel.  On a large baking sheet, toss chickpeas with oil, garam masala and salt and pepper to taste. Bake at 375ºF for 15 minutes. Toss chickpeas well and bake for another 15-20 minutes or until they are crispy through.
Allow chickpeas to cool completely and store in an airtight container for up to a week.

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Healthy Meal Prep | Menu 14

Meal Prep eBook | Menus 13 -18 AVAILABLE HERE
eBook Bundle | All 3 Meal Prep eBooks for $12.99 AVAILABLE HERE
More Meal Prep Menus HERE

Tomato, Spinach & Tortellini Soup
1 tbsp oil
1 onion, finely diced
2 garlic cloves, minced
1 28oz can diced tomatoes
1 28oz can crushed tomatoes
3 cups vegetable broth
1 tbsp Italian seasoning
½ tsp red pepper flakes
2 cups tortellini, cheese or beef
6 cups fresh baby spinach, chopped
¼ cup fresh basil
salt and pepper to taste
¼ cup parmesan, freshly grated
In a large soup pot heat oil over medium-high heat. Add onion and sauté for 3-4 min. Add garlic and cook for an additional 30 seconds. Add diced tomatoes, tomato puree, broth, Italian seasoning & red chili flakes. Bring mixture to a boil, reduce heat to medium & simmer for 5 min. Stir in spinach and tortellini.  Cook for an addition 5-10 min or until tortellini is heated through. Stir in fresh basil and parmesan
Serve immediately or store in the fridge for up to 4 days

Easy Eggplant Parmesan
4-5 large eggplants, thickly sliced
olive oil
2 cups tomato sauce
4 cups spinach, roughly chopped
½ cup fresh basil, roughly chopped
1½  cups mozzarella, shredded
½ cup parmesan, freshly grated
Arrange eggplant slices on two large baking sheets. Brush both sides with olive oil & season with garlic powder, salt & pepper.  Bake at 400°F for about 30 min, flipping once during cooking to ensure even browning
Spread a layer of tomato sauce on the bottom of a large baking dish.  Arrange eggplant in a single layer.  Top with chopped spinach, basil, more tomato sauce & mozzarella cheese. Repeat layers until all of the eggplant is used. Finish with mozzarella & parmesan & bake at 350°F for 25-30 min, until it’s heated through & the cheese is melted and golden
Serve immediately or store in the fridge for 3-4 days

Pea & Pancetta Risotto
2 tbsp butter
1 onion, finely diced
½ cup pancetta, diced
3 garlic cloves, minced
2 tsp fresh thyme
2 cups Arborio rice
5 cups chicken broth
2 cups shelled peas, fresh or frozen
½ cup parmesan, freshly grated
salt and pepper to taste
In a large skillet melt butter over medium-high heat.  Add onion & pancetta and sauté for 4-5 min or until pancetta becomes crispy.  Add garlic, thyme & Arborio rice and cook for 2-3 min or until rice becomes translucent. Add broth & bring mixture to a boil.  Reduce heat to medium-low and cook, stirring frequently until the liquid has been absorbed and the rice is tender.  Add peas & parmesan and cook for an additional 2-3 min, until peas are heated through. Season with salt & pepper to taste
Serve immediately or store in the fridge up to 4 days

Roasted Rapini & Radicchio
1 large bunch rapini
2 medium radicchio heads, halved
3 tbsp olive oil
2 tbsp balsamic vinegar
3 garlic cloves, minced
salt and pepper to taste
On a large baking sheet, spread out rapini & radicchio in a single layer. Toss with olive oil, balsamic vinegar, garlic, salt & pepper. Bake at 450ºF for 5-8 min, or until the leaves are wilted. Serve immediately or store in fridge for 4-5 days

Pesto Chicken Salad
2 chicken breasts, cooked and shredded
½ cup pesto sauce http://bit.ly/2cqmnPh
6 cups arugula
2 cups cherry tomatoes, halved
¼ cup pine nuts
¼ parmesan, freshly grated
1 lemon, cut into wedges
In a mixing bowl, combine shredded chicken with pesto.  Divide chicken mixture among 5 mason jars.  Top each with arugula, cherry tomatoes, pine nuts, parmesan. Store with a lemon wedge. Dress with lemon before eating
Serve immediately or store in fridge for 2-3 days

Mini Mushroom Frittatas
1 tbsp butter
2 cups mushrooms, thinly sliced
1 garlic clove, minced
½ tsp Worcestershire sauce
1 tsp fresh thyme
salt and pepper to taste
6 eggs
2 tbsp milk
½ cup parmesan, grated
In large skillet melt butter over med-high heat. Add mushrooms & cook until they start to brown. Stir in garlic, Worcestershire sauce, fresh thyme, salt & pepper. Cook for another 1-2 min & remove from heat
In a large measuring cup or mixing bowl, whisk eggs, milk and half of the parmesan cheese
In a well greased or silicone lined muffin tin, divide mushroom mixture evenly. Pour egg mixture over the mushrooms & top with remaining parmesan. Bake at 375ºF for 15-20 min or until they are completely set
Store in the fridge up to 4 days

White Bean & Olive Dip
2 15oz cans of cannellini beans, rinsed and drained
¼ cup pitted Kalamata olives
1 garlic clove, minced
1 lemon, zested and juiced
½ tsp red chili flakes
salt and pepper
2-3 tbsp olive oil
¼ cup olive tapenade (optional)
In a food processor, combine beans, olives, garlic, lemon zest & juice, red chili flakes, salt & pepper. Blend until mixture begins to become smooth. Slowly drizzle in olive oil until the dip reaches your desired consistency. Divide into individual portions & spoon a tsp of tapenade into the center. Store in the fridge up to 5 days

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Healthy Meal Prep | Menu 13

**Meal Prep Made Easy eBook | Menus 13 -18 AVAILABLE HERE**
eBook Bundle | All three Meal Prep Made Easy eBooks for only $12.99 AVAILABLE HERE
More Meal Prep Menus HERE

Frequently Used & Favorite Items

Butternut Squash & Apple Soup
1 tbsp oil
1 white onion, finely diced
1 butternut squash, peeled, seeded and chopped
2 carrots, diced
3 apples, diced
4-5 cups vegetable broth
1/4 tsp nutmeg
1/4 tsp cinnamon
1/4 tsp allspice
salt and pepper to taste

In a large soup pot heat oil over medium-high heat.  Add onion and sauté for 3-4 minutes.  Add remaining ingredients and bring mixture to a boil.  Reduce heat to medium, cover and simmer for about 20 minutes or until all of the veggies are soft and cooked through.  Remove the pot from the heat.  Using an immersion blender, gently blend the soup until it’s nice and smooth.
Serve immediately or store in the refrigerator for up to 5 days.

Whole Roasted Chicken
1 4lb chicken
1 lemon, halved
1 tbsp olive oil
2 tsp garlic powder
2 tbsp sage leaves, finely chopped
salt and pepper to taste

Place chicken in a roasting pan and stuff with lemon halves. Drizzle olive oil over chicken and then season it with garlic powder, sage, salt and pepper.
Bake at 400ºF until chicken reaches and internal temperature of 165°F on a meat thermometer.  To get a crisp, golden skin, broil for the last 10 minutes.
Serve immediately or store in the refrigerator for up to 3 days.

Autumn Inspired Quinoa
2 tbsp olive oil
2 tbsp balsamic vinegar
1 tsp maple syrup
salt and pepper to taste
3 cups cooked quinoa
2 apples, diced
1 lemon, juiced
1/2 cup dried cranberries
1/2 cup pumpkin seeds
1/2 cup crumbled goat cheese

In a small bowl, whisk together olive oil, balsamic vinegar, maple syrup, salt and pepper.  In another bowl, combine apples with lemon juice to prevent them from browning. Or, leave apples out until just before eating.
In a large bowl, combine cooked quinoa, cranberries, pumpkin seeds and apples. Add dressing and toss well. Top with crumbled goat cheese.
Serve immediately or store in the refrigerator for up to 4 days.

Roasted Root Vegetables
2 red skinned potatoes, diced
1 small rutabaga, peeled and diced
2 parsnips, peeled and diced
2 carrots, peeled and diced
1 red onion, cut into eighths
2 tbsp olive oil
2 tbsp red wine vinegar
1 tsp garlic powder
2 tsp dried thyme
salt and pepper to taste

In a large roasting pan, toss vegetables with olive oil, red wine vinegar, garlic powder, thyme, salt and pepper.  Roast at 375ºF for approximately 45 minutes, tossing once or twice, or until golden and cooked through.
Serve immediately or store in the refrigerator for 4-5 days.

Roasted Beet Salad
6 beets, trimmed http://bit.ly/1dwGF4D
¼ cup olive oil
3 tbsp balsamic vinegar
1 tsp maple syrup
1 tsp Dijon mustard
salt and pepper to taste
5 cups kale, finely sliced or 5 cups baby kale left whole
¼ red onion, finely sliced
½ cup toasted walnuts
½ cup blue cheese or goat cheese, crumbled

Wash beets and dry them thoroughly. Coat each with oil, wrap individually in foil and roast at 375°F for approximately 1 hour, or until fork tender. Once cooked, remove beets from the oven and allow to cool in the tinfoil. Once cool, use paper towel to gently peel away the skin.  Dice the beets up and set aside.
In a small bowl whisk olive oil, balsamic vinegar, maple syrup and Dijon mustard.  Divide dressing into each of 5 jars.  Layer in beets, kale, red onion, walnuts and blue cheese.
Serve immediately or store in the refrigerator for 3-4 days.  Shake well before enjoying.

Pumpkin Breakfast Cookies
2 ripe bananas
½ cup nut or seed butter
¼ cup maple syrup
½ cup pumpkin puree
2 cups cooked quinoa
1½ cup rolled oats
2 tsp pumpkin pie spice – http://thedomesticgeek.com/archives/721
12 pecan halves

In a large bowl, mash banana with a fork. Mix in nut/seed butter, maple syrup and pumpkin puree. Add quinoa, rolled oats and spices. Spoon mixture onto a parchment-lined baking sheet topping each cookie with a pecan half. Bake at 375ºF for 20 minutes.
Store in the refrigerator for up to 5 days.

Autumn Trail Mix
¾ cup roasted salted almonds
¾ cup roasted cashews
½ cup dried apples
¼ cup dried cranberries
¼ cup pumpkin seeds
1 tsp cinnamon

*SOME links provided above are affiliate links

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Healthy Meal Prep | Menu 5

**Healthy Meal Plan 2017 eBook Available HERE**
**eBook Bundle | All three Meal Prep Made Easy eBooks Available HERE**

Meal Prep Made Easy Series
Baked Oatmeal 3 Ways

Creamy Tomato Soup
1 yellow onion, diced
2 cloves garlic, minced
8 tomatoes, chopped
3 cups vegetable broth
2 tbsp brown sugar
2 tbsp tomato paste
¼ cup parmesan cheese, grated (optional)
¼ cup cream (optional)
salt and pepper
fresh basil

Combine onion, garlic, tomatoes, broth, brown sugar and tomato paste in a slow cooker.
Cook on High for 3 hours or Low for 6 hours. Blend with an immersion blender. Stir in parmesan and cream. Season to taste with salt and pepper. Garnish with fresh basil.
Store in the refrigerator for 4 to 5 days or in the freezer for 3 months.

Ranch Roasted Chicken & Veggies
2 tbsp dried parsley
2 tsp garlic powder
2 tsp onion powder
1 tsp dried dill
1 tsp dried chives
1 tsp salt
1 tsp pepper
2 tbsp olive oil
6-8 chicken drums & thighs
6 red skin potatoes, chopped
6 carrots, chopped

Combine dried herbs and spices in a bowl and stir well.
Preheat oven to 400°F. Arrange chicken, potatoes and carrots on a large baking sheet.
Drizzle with olive oil and season with 2 to 3 tbsp of ranch seasoning. Store the remaining seasoning for later use.  Bake until chicken reaches at least 165°F.  Broil for the last 2 minutes of cooking to get a nice crispy skin.
Serve immediately or store in the refrigerator for up to 3 days.

Lemon & Herb Quinoa
1 cup quinoa
2 cups chicken or vegetable broth
1 clove garlic, minced
1 tbsp butter
1 lemon, juiced and zested
1 tbsp fresh parsley, chopped
1 tbsp fresh basil, chopped
salt and pepper

In a medium saucepan bring quinoa, broth and garlic to a boil over medium-high heat.
Reduce heat to low, cover and simmer for 15-20 minutes. Turn off heat and let quinoa rest, covered, for an additional 5 minutes. Stir in butter, lemon juice, lemon zest, parsley, basil, salt and pepper.
Serve immediately or store in the refrigerator for 4 to 5 days.

Cobb Salad
2 cups cherry tomatoes
8 eggs, boiled and chopped
½ cup deli ham, chopped
½ cup deli chicken, chopped
½ cup blue cheese, crumbled
3 cups romaine lettuce, chopped
2 tbsp olive oil
2 tbsp red wine vinegar
1 tsp Dijon mustard
salt and pepper

In a small bowl whisk olive oil, red wine vinegar, Dijon mustard, salt and pepper. Toss well.
Start with a tablespoon of dressing in each of 5 mason jars. Layer cherry tomatoes, egg, ham, chicken, blue cheese and salad greens.
Store in the refrigerator for 4 to 5 days.  Shake well before eating.

Cherry Baked Oatmeal
1½ cups rolled old-fashioned oats
¼ cup brown sugar
1 tsp baking powder
1 egg
½ cup applesauce
½ cup milk
½ tsp vanilla
½ cup cherries, pitted and chopped (I use frozen)
¼ cup slivered almonds

Preheat oven to 375°F. Grease muffin tin well. Set aside.  In a large mixing bowl combine oats, brown sugar and baking powder. In a second bowl combine egg, applesauce, milk and vanilla. Whisk well.  Pour wet ingredients into dry ingredients and mix well. Fold in cherries and almonds.  Bake for 30 minutes.
Store in the refrigerator for 4 to 5 days.

Steamed Broccoli & Cauliflower
1 broccoli crown, cut into florets
1 head cauliflower, cut into florets

Heat 1 inch of water in a large pot. Combine vegetables in a steamer basket. Steam for 5-7 minutes or until they are cooked through but still retain some of their crispness. Run them under cool water to prevent them from cooking any further.
Store in the refrigerator for 4-5 days.

Grape & Cheese Snack Bites JUMP TO RECIPE HERE: http://bit.ly/1lXFZZx
8oz goat cheese or cream cheese
12 seedless grapes, washed
1 cup pecans, crushed

Bring goat cheese to room temperature. Roll goat cheese around each grape forming a ball. Roll each ball in crushed pecans. Place in individual mini baking cups.
Store in the refrigerator for 5 days.

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