**NEW** HEALTHY MEAL PLAN 2017 – 4 Full Weeks PLUS More Than 100 Recipes!!
Hi lovelies! The New Year is here and if you’re anything like me, you’re probably trying to get back on track with healthy eating which is why I am so excited to share my brand **NEW** Healthy Meal Plan which includes 4 full weeks of menus PLUS more than 100 healthy recipes! I really hope you love it as much as I do and that it helps you live inspired this year.
CLICK HERE to purchase my HEALTHY MEAL PLAN 2017 eBOOK!
Special Meal Prep Made Easy eBook Bundle
This Meal Prep eBook Bundle contains all three of my Meal Prep Made Easy eBooks, Menus 1-6, Menus 7-12 and Menus 13-18. In total these three eBooks include more than 120 original recipes and 18 weekly shopping lists to help you eat well all week long!
When you purchase the bundle you will save over 25% off the individual price of all three eBooks.
CLICK HERE to purchase my Meal Prep Made Easy Bundle for $12.99!!!
*NEW* Meal Prep Made Easy eBook | Menus 13-18
This brand **NEW** Meal Prep Made Easy eBook contains 6 new delicious and nutritious menus. These 6 menus are full of rich, hearty autumn-inspired flavors and lots of healthy, nutrient ingredients. Included in the eBook are more than 40 original recipes PLUS weekly shopping lists to help you eat well all week long!
I’ll be sharing a new Meal Prep menu on my YouTube channel each week in September, but for early access to all of the recipes and shopping lists you can purchase the eBook now!
CLICK HERE to purchase my Third Meal Prep Made Easy eBook!!!
30 DAYS OF SMOOTHIES eBOOK
I know that you all LOVE your smoothies so today, I’m super excited to share my very first 30 Days Of Smoothies eBook. It contains 30 original smoothie recipes that will simply make your mornings better!
As some of you may know, every day through January I posted a brand new smoothie recipe on Instagram. This is a compilation of ALL of those great recipes plus some handy tips and 5 pages of text recipes for you to print and take straight to the grocery store.
I hope you love them all as much as I do!!!
Click Here to Purchase on Etsy
Top 10 Back-to-School Essentials | HAUL!
Click here to SUBSCRIBE: http://bit.ly/1dn24vP
I found some amazing reusable items to make your life easier when heading back-to-school and work!
Back-to-School Meal Prep: http://bit.ly/1NF3ktO
Download 30 FREE Healthy Meal Prep Recipes: http://bit.ly/30FreeMealPreps
1. Divided Glass Containers: https://amzn.to/2BRM9b5
2. Salad Container with Tray & Dressing Compartment: https://amzn.to/2oi198x
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3. Dressing Squeeze Bottles: https://amzn.to/2LwdgrZ
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9. Pop Snack Containers: https://amzn.to/2LwCfLJ
10. Silicon Baking Cups: https://amzn.to/2PJ6ceU
Frequently Used & Favorite Items: https://www.amazon.com/shop/thedomesticgeek1
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The Domestic Geek is Hosted by Sara Lynn Cauchon
Week 6 | 5 Healthy Back-To-School Meal Prep Boxes!
Download 30 FREE Healthy Meal Prep Recipes HERE
Meal Prep Essentials: https://amzn.to/2AA6OzP
Samosa Salad with Mango Chutney
Curried Potatoes
1 large russet potato, peeled and diced
1 tsp vegetable oil
1 tsp curry powder
1 tsp garam masala
Salt and freshly ground black pepper
Preheat the oven to 400ºF.
Arrange the potatoes on a parchment-lined baking sheet. Drizzle the potatoes with oil and season with the curry powder, garam masala, salt, and pepper. Bake the potatoes until they are tender and golden, 25 to 30 minutes.
Curried Chickpea Salad
1/2 cup curried potatoes
1/4 cup canned chickpeas, drained and rinsed
1/4 cup green peas, cooked
1 Tbsp chopped fresh cilantro
1 tsp curry powder
1 tsp olive oil
1/2 lemon, juiced
Salt and freshly ground black pepper
In a large bowl mix all of the ingredients and stir until they are well combined.
Sides:
2 cups baby spinach
1 Tbsp mango chutney
2 baby naan
Korean-Inspired Beef Bowl
Chili Garlic Beef
1 tsp oil
3/4 cup ground beef
1 Tbsp soy sauce
2 tsps chili garlic sauce
1 tsp honey
1 Tbsp chopped green onion
Heat the oil in a skillet over medium-high heat. Add the beef and cook until it is no longer pink, about 5 to 6 minutes. Add the soy sauce, chili garlic sauce, and honey. Continue to cook, stirring, for another 4 minutes. Stir in the green onions.
Sautéed Kale
2 tsps sesame oil
2 cups chopped kale
1 Tbsp water
1/2 tsp rice vinegar
Salt and freshly ground black pepper
Heat the oil in a skillet over medium heat. Add the kale and water. Cook, covered, until the kale begins to wilt, 2 to 3 minutes. Once the kale begins to wilt, remove the lid and add the vinegar. Cook for another 1 to 2 minutes, or until the kale wilted completely. Season with salt and pepper to taste.
Sides
3/4 cup cooked rice
1/4 cup kimchi
1 boiled egg
Sesame seeds for garnish
Green onion for garnish
Maple Dijon Chicken with Balsamic Vinaigrette
Maple Dijon Chicken
1 (4-ounce) boneless skinless chicken breast
2 Tbsps grainy Dijon mustard
2 Tbsps maple syrup
1 tsp garlic powder
Salt and freshly ground black pepper
Preheat the oven to 375ºF.
In a small bowl whisk together the Dijon mustard, maple syrup, garlic powder, salt, and pepper. Brush the chicken with the mixture and transfer to a parchment-lined baking sheet. Bake until the chicken has reached an internal temperature of 165ºF, 20 to 25 minutes.
Balsamic Vinaigrette
1 Tbsp olive oil
1 Tbsp balsamic vinegar
1 tsp honey
1 tsp Dijon mustard
Salt and freshly ground black pepper
Whisk all of the ingredients together in a small bowl.
Kale & Pomegranate Salad
2 cup finely chopped kale
1/2 cup cooked quinoa
1/4 cup pomegranate arils
2 Tbsps crumbled goat cheese
2 Tbsps chopped toasted pecans
Toss together the kale and quinoa and place into a serving dish of choice. Top with the remaining ingredients. Dress the salad right before enjoying.
Spicy Vegan Sofritas with Crunchy Curtido
Spicy Sofritas
1 Tbsp oil
1/4 cup finely diced red onion
1 garlic clove, minced
3/4 cup crumbled extra firm tofu
3/4 cup canned black beans, drained and rinsed
1/4 cup salsa
1 chipotle in adobo sauce, minced
1 tsp agave
1 lime, zest and juice
Salt and freshly ground black pepper
Heat the oil in a non-stick skillet over medium-high heat. Add the red onion and cook until it softens, 2 to 3 minutes. Add the garlic, tofu, black beans, salsa, garlic, chipotle, and agave. Cook, stirring, until the mixture is heated through, 2 to 3 minutes. Add the lime zest and juice and season with salt and pepper to taste.
Quick Curtido
1 cup shredded green cabbage
1/4 cup shredded carrot
1/4 cup thinly sliced white onion
1/2 jalapeño, minced (optional)
2 Tbsps apple cider vinegar
1 tsp agave
Salt and freshly ground black pepper
Toss together all of the ingredients in a large bowl. The longer you let this sit, the better it will taste.
Sides
3/4 cup cooked rice
Lime wedge
Fresh cilantro
Easy Chicken Parmesan
Chicken Parmesan
2 tsps oil
1 (4-ounce) boneless skinless chicken breast
2 tsps Italian seasoning
1/4 cup tomato sauce
2 Tbsps shredded mozzarella cheese
2 Tbsps shredded Parmesan cheese
Heat the oil in a skillet over medium-high heat. While heating, season the chicken liberally with the Italian seasoning. Place the chicken in the skillet and cook until it begins to brown and releases easily from the pan, 5 to 6 minutes. Flip the chicken and continue to cook until it releases easily from the pan, another 5 to 6 minutes. Reduce the heat to medium continue to cook until the chicken reaches an internal temperature of 165ºF. Top the chicken with the tomato sauce, mozzarella and Parmesan cheese. Cover the skillet with a lid and cook until the cheese has melted.
Sides
1 cup cooked pasta
1 cup steamed green beans
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Week 5 | 5 Healthy Back-To-School Meal Prep Boxes!
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Peach & Prosciutto Salad
Salad
2 cups mixed greens
1 cup chopped peaches
3-6 prosciutto slices
1/4 cup diced fresh mozzarella
Balsamic Vinaigrette
1 Tbsp olive oil
1 Tbsp balsamic vinegar
1 tsp honey
1 tsp Dijon mustard
Salt & freshly ground black pepper
Whisk together all of the ingredients in a small bowl. Arrange the mixed greens in a container & top with the peaches, bocconcini cheese, & sliced prosciutto. Add a small container of dressing to the dish & dress just before enjoying.
Sesame Tofu with Sauteed Bok Choy
Sesame Tofu
2 Tbsps soy sauce
1 tsp rice vinegar
1 tsp honey
2 tsps sesame oil
1 cup sliced extra firm tofu
Sesame seeds for garnish
Salt & freshly ground black pepper
In a small bowl, whisk together the soy sauce, rice vinegar & honey. Set it aside.
Heat the oil in a skillet over medium-high heat. Add the tofu & cook until it is golden on both sides, about 3 minutes per side. Add the sauce to the tofu & cook until the sauce reduces slightly. Garnish with sesame seeds.
Sautéed Bok Choy
1 tsp sesame seeds
1 tsp freshly grated garlic
1/2 tsp freshly grated ginger
2 cups bok choy, sliced in half lengthwise
2-3 Tbsp water
Salt & freshly ground black pepper
Heat the oil in a skillet over medium heat. Add the garlic & ginger & cook until they are fragrant, about 30 seconds. Add the bok choy & water. Cook until the bok choy begins to wilt, 1 to 2 minutes. Remove from the heat & season with salt & pepper to taste.
Sides
3/4 cup cooked rice
Piri Piri Chicken & Corn
Piri-Piri Sauce
1 red pepper, roughly chopped
1/2 cup red onion, roughly chopped
2 red chilis, roughly chopped
1 garlic clove
1 lemon, zest & juice
3 Tbsps olive oil
1 tsp smoked paprika
1 tsp dried oregano
2-3 Tbsps olive oil (optional)
Salt & freshly ground black pepper
Add the red pepper, red onion, garlic, chilis, lemon, oil, smoked paprika, oregano, salt & pepper to a food processor & blend until smooth. If the mixture is a little too thick, slowly drizzle in some olive oil, one Tbsp at a time until the sauce is smooth.
Piri-Piri Chicken
1 (4-ounce) boneless skinless chicken breast
1/4 cup piri-piri sauce
Preheat the oven to 425ºF.
Place the chicken on a parchment-lined baking sheet & brush with the sauce. Bake until the chicken is cooked to an internal temperature of 165ºF, 20 to 25 minutes.
Spiced Corn On The Cob
1 husked corn on the cob, halved
1 Tbsp melted butter
1/4 tsp smoked paprika
1/4 tsp dried parsley
1/4 tsp lemon zest
1 tsp lemon juice
1/8 tsp cayenne (optional)
Salt & freshly ground black pepper
Preheat the oven to 425ºF.
Brush the corn with the melted butter & season with the remaining ingredients. Place the corn onto a baking sheet & bake until the corn is cooked through, about 15 minutes.
Sides
2 cups chopped green leaf lettuce
Lime wedges
Moroccan Couscous with Tilapia
Moroccan Seasoning
1 tsp ground ginger
1 tsp ground coriander
1/2 tsp ground turmeric
1/2 tsp salt
1/2 tsp freshly ground black pepper
1/4 tsp ground cinnamon
1/4 tsp ground allspice
Combine all of the ingredients together & set them aside.
Moroccan Couscous Salad
1 cup cooked couscous
1/4 cup canned chickpeas, drained & rinsed
1/4 cup pomegranate arils
2 Tbsps raisins
2 Tbsps sliced almonds
1 Tbsp chopped parsley
1 Tbsp chopped mint
1/2 tsp moroccan seasoning
1/2 navel orange, juiced
Salt & freshly ground black pepper
In a large bowl toss all of the ingredients together.
Baked Tilapia
1 (4-ounce) tilapia fillet
1/2 tsp Moroccan seasoning
Preheat the oven to 375ºF.
Place the tilapia onto a parchment-lined baking sheet. Sprinkle with the Moroccan seasoning. Bake until the fish is cooked through, 10 to 12 minutes.
Sides
1 cup finely chopped kale
Steak & Green Bean Salad
Grilled Steak
2 tsps oil
1 (4-ounce) striploin steak
Salt & freshly ground black pepper
Heat the oil in a skillet or grill pan over high heat. Season the steak with salt & pepper on both sides. Add the steak to the pan & cook until it reaches your desired doneness.
Salad
2 cups arugula
1 cup steamed green beans
2 Tbsps crumbled goat cheese
Arrange the salad in a serving dish or container. Top with the steak & add a small container of dressing on the side.
Red Wine Vinaigrette
2 Tbsps olive oil
2 Tbsps red wine vinegar
1 tsp Dijon mustard
1 tsp prepared horseradish
1 tsp minced shallot
Salt & freshly ground black pepper
In a small bowl whisk all of the ingredients together.
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Week 4 | 5 Healthy Back-To-School Meal Prep Boxes!
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Shrimp Scampi Zoodles
Shrimp Scampi
1 Tbls butter
1 cup peeled shrimp
1 garlic clove, minced
1/4 cup white wine
1/4 lemon, zest & juice
1/4 tsp red pepper flakes (optional)
Salt & freshly ground black pepper
Melt butter in a skillet over med-high heat. Add shrimp & cook until pink on one side, about 2 min. Flip shrimp & cook until bright pink & opaque, 1 to 2 min. Add garlic, wine, lemon zest, lemon juice, red pepper flakes, salt, & pepper. Cook, stirring for another 2 min.
Sides
2 cups spiralized zucchini
1/4 cup halved cherry tomatoes
Lemon wedge
Serve shrimp over spiralized zucchini noodles & spoon over 2 to 3 Tbls of pan sauce. Finish with tomatoes & lemon wedge.
Beet & Citrus Salad
White Wine Vinaigrette
2 Tblss white wine vinegar
1 Tbls olive oil
1 tsp Dijon mustard
1 tsp honey
Salt & freshly ground black pepper
In a small bowl combine all ingredients & whisk well.
Salad
2 cups finely chopped kale
1/2 cup cooked farro or brown rice
1/2 cup diced steamed beets
1/2 cup sliced fennel
1/2 cup orange segments
1/4 cup pomegranate arils
Toss kale with half of dressing. Assemble salad in a container & top with remaining dressing.
Spanish Beef with Roasted Peppers
Spanish Beef
1 Tbls oil
3/4 cup beef chuck, cut into 1/2 inch cubes
1/4 cup finely diced yellow onion
2 garlic cloves, minced
1 tsp fresh thyme leaves
1 large russet potato, peeled & diced
1 Tbls tomato paste
1 tsp paprika
1/8 tsp cayenne pepper (optional)
3/4 cup beef broth
Salt & freshly ground black pepper
Heat oil in a skillet over med-high heat. Add beef & season with salt & pepper to taste. Cook beef, turning often, until browned on all sides. Add onion & cook until onion begins to soften, 2 min. Add garlic & thyme & cook until fragrant, 30 seconds. Add potatoes, tomato paste, paprika, cayenne, & broth. Mix everything together & bring it to a simmer. Cover with a lid & continue to cook, stirring occasionally until potatoes have softened, about 10 min. Season with salt & pepper to taste.
Roasted Peppers
1/2 red pepper, sliced
1/2 green pepper, sliced
1/2 poblano pepper, sliced
2 tsps oil
Salt & freshly ground black pepper
Preheat oven to 375ºF.
Arrange peppers on a parchment-lined baking sheet. Drizzle oil over peppers & season with salt & pepper to taste. Bake peppers until they have softened & begin to caramelize, 15 to 20 min.
Grilled Chicken & Watermelon Salad
Watermelon Feta Salad
2 cups mixed greens
1 cup diced watermelon
2 Tblss crumbled feta
1 Tbls chopped fresh mint
Balsamic Vinaigrette
1 Tbls olive oil
1 Tbls balsamic vinegar
1 tsp honey
1 tsp Dijon mustard
Salt & freshly ground black pepper
In a small bowl combine all ingredients & whisk well.
Grilled Chicken
1 (4-ounce) boneless skinless chicken breast
1 tsp olive oil
1 tsp garlic powder
1 tsp dried parsley
Salt & freshly ground black pepper
Heat a BBQ or grill pan to med-high heat.
Drizzle olive oil over chicken. Season both sides with garlic powder, parsley, salt, & pepper.
Grill over med-high heat until it releases easily, 4 to 5 min. Flip chicken & continue to grill for another 3 to 4 min. Reduce heat to med & continue to cook until chicken reaches an internal temperature of 165ºF, about 5 to 8 min.
Honey Garlic Meatballs & Fried ‘Rice’
Honey Garlic Meatballs
1/4 cup honey
1/4 cup soy sauce
4 garlic cloves, minced
1 pound ground chicken
1 egg
1/3 cup breadcrumbs
Salt & freshly ground black pepper
Preheat oven to 375ºF.
In a small bowl whisk together honey, soy sauce, garlic, salt, & pepper.
In a large bowl mix together ground chicken, egg, breadcrumbs, & two thirds of honey garlic sauce. Be sure not to contaminate remaining sauce.
Shape meatballs & place on parchment-lined baking sheet. Bake until golden & they have reached an internal temperature of 165°F, about 20 min. Brush remaining honey garlic sauce over meatballs & return to oven until glaze becomes sticky, another 3 to 5 min.
Cauliflower Fried Rice
1 Tbls sesame oil
1 small yellow onion, finely diced
2 cups frozen peas & carrots
1 garlic clove, minced
2 eggs, beaten
3 cups cauliflower rice
3 Tblss soy sauce
2 green onions, finely chopped
Heat oil in a large skillet over med-high heat. Add onion & cook, stirring, until it begins to soften, 2 to 3 min. Add frozen peas & carrots & continue to cook for another minute. Add garlic & cook until it becomes fragrant, 30 seconds. Push vegetables to one side of pan & scramble egg in other side. Once eggs are cooked, 1 to 2 min, mix everything together & add cauliflower, soy sauce, & sriracha. Cook, stirring, until cauliflower is hot & begins to soften, 3 to 5 min. Stir in green onions.
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Week 3 | 5 Healthy Back-To-School MEAL PREP Recipes 2018
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Meal Prep Essentials
Frequently Used Items
Sundried Tomato Pesto Pasta
Sundried Tomato Pesto
1 cup sundried tomatoes
1/2 cup basil leaves
1/4 cup pine nuts
1/4 cup grated Parmesan cheese
3 garlic cloves, roughly chopped
1/4 tsp red pepper flakes
Freshly ground black pepper
1/4 cup olive oil
Add ingredients to a food processor except olive oil. Blend until it begins to break down. While blending, slowly drizzle in olive oil.
Pasta Salad
2 cups cooked fusilli
1/2 cup steamed asparagus
1 cup chopped baby spinach
1/4 cup baby bocconcini
1/4 cup diced tomatoes
In a small bowl toss pasta with pesto until it is evenly coated. Stir in spinach & asparagus. Arrange pasta in a container & top with bocconcini & diced tomatoes.
Sonoma Chicken Salad
Poppy Seed Dressing
1/4 cup plain yogurt
1 Tbls apple cider vinegar
1 tsp agave
1 tsp poppy seeds
Salt & freshly ground black pepper
Combine all ingredients together in a small bowl.
Sonoma Chicken Salad
3/4 cup cooked shredded chicken
1/4 cup halved grapes
1/4 cup chopped celery
2 Tblss chopped pecans
2 Tblss poppyseed dressing
1/2 tsp fresh thyme leaves
3-5 Boston bibb lettuce leaves
Combine chicken, grapes, pecans, thyme leaves, & poppyseed dressing in a medium bowl. Toss well to coat. Serve with lettuce leaves.
Deconstructed Shepherd’s Pie
Shepherds Pie Filling
1 Tbls oil
3/4 cup stewing beef, cut into 1/2 inch cubes
1/4 cup diced onion
1/2 cup frozen peas, carrots & corn
1 garlic clove, minced
1 Tbls flour
1/3 cup beef broth
2 tsps Worcestershire sauce
2 tsps tomato paste
1/2 tsp fresh thyme leaves
1/2 tsp chopped fresh rosemary
Salt & freshly ground black pepper
Heat oil in a large skillet over med-high heat. Add ground beef & cook until it begins to brown. Add onion & continue to cook until beef is cooked through, 3 to 4 min. Add garlic & cook until fragrant, 30 seconds. Stir in frozen vegetables & cook until heated through. Add flour & cook, stirring constantly for 1 minute. Add Worcestershire sauce, tomato paste, thyme, rosemary, salt, & pepper. Cook, stirring, until sauce has thickened, 3 min.
Roasted Potatoes
1 cup diced potatoes
1 Tbls olive oil
1/2 tsp garlic powder
1/2 tsp chopped fresh rosemary
Salt & freshly ground black pepper
Preheat oven to 400ºF.
Toss potatoes with oil, garlic powder, rosemary, salt & pepper. Transfer them to a parchment-lined baking sheet & bake until they are tender & golden, 20 to 25 min.
Sides
Steamed green beans
Teriyaki Tofu with Edamame Salad
Teriyaki Tofu
3 Tblss vegetable broth
1 Tbls cornstarch
1 Tbls soy sauce
2 tsps honey
1/2 tsp freshly grated ginger
1/2 garlic clove, grated
1 Tbls sesame oil
1 cup diced extra firm tofu
1 Tbls sliced green onions
1/4 tsp sesame seeds
In a small bowl whisk together soy sauce, honey, cornstarch, garlic & ginger. Heat oil in a non-stick skillet over med-high heat. Add tofu & cook, stirring occasionally, until it is golden on all sides, 5 to 7 min. Once tofu is golden, reduce heat & pour over teriyaki sauce. Continue cooking while stirring until sauce thickens & tofu is well coated, 3 to 4 min. Top with green onion & sesame seeds.
Snap Pea & Edamame Salad
1 cup snap peas, halved & lightly steamed
1/2 cup shelled edamame, lightly steamed
1/2 cup julienned carrot
1/4 tsp sesame seeds
2 tsps sesame oil
2 tsps rice vinegar
2 tsps soy sauce
1 tsp agave
In a medium bowl combine all ingredients & toss well to coat.
Side
3/4 cup cooked rice
Spicy Pineapple Salmon
Pineapple Sriracha Salmon
1 (4-6 ounce) salmon fillet
1/4 cup pineapple juice
1 Tbls soy sauce
1 Tbls chopped fresh cilantro
1 tsp honey
1 tsp sriracha
1 garlic clove, grated
1/2 tsp freshly grated ginger
In a small bowl whisk together pineapple juice, soy sauce, cilantro, honey, sriracha, garlic, & ginger. Add salmon to marinade & turn to coat. Refrigerate for at least 30 min or up to 2 hours.
While it is marinating, preheat oven to 425ºF. Once salmon is ready, transfer to a parchment-lined baking sheet & bake until salmon is fully cooked & flakes easily with a fork, 10 to 12 min.
Salad
2 cups chopped green leaf lettuce
1/2 cup diced cucumber
1/2 cup diced pineapple
1 Tbls finely chopped red onion
1 Tbls chopped fresh cilantro
2 Tblss sesame ginger dressing
Lime wedge
Assemble salad starting with the lettuce. Top with cucumber, pineapple, green onion, cilantro & lime wedge. Add a small container of sesame ginger dressing on the side & toss just before serving.
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Miso Shrimp & Edamame Salad | Healthy Meal Prep
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Miso Shrimp & Edamame Salad
Shrimp & Edamame Salad
1 cup shelled edamame, lightly steamed
8-10 cooked & peeled shrimp
1/2 cup cucumber, halved, seeded & thinly sliced
1/2 cup radishes, thinly sliced
1 Tbsp green onion, finely sliced
Sesame seeds for garnish
Miso Sesame Dressing
2 Tbsps soy sauce
1 Tbsp rice vinegar
1 tsp miso paste
1 tsp sesame oil
1 tsp honey
1/2 tsp freshly grated ginger
Whisk together all of the ingredients in a small bowl.
Sides
3/4 cup cooked brown rice
Begin with a layer of rice as the base for the box. Arrange remaining ingredients on top of rice. Garnish with green onion & sesame seeds. Add a small container of the dressing on the side. Dress just before enjoying.
Week 2 | 5 Healthy Back-To-School MEAL PREP Recipes 2018
Download all 30 Healthy Meal Prep Recipes for FREE here: http://bit.ly/30FreeMealPreps
This year we’re celebrating back-to-school with 30 delicious meal prep recipes! Each video this month includes 5 new healthy meal prep boxes that can be enjoyed at school or work!
Follow my pregnancy journey on Instagram
More Healthy Meal Prep Boxes
5 Healthy Pasta Salad Recipes
Meal Prep Essentials
Frequently Used Items
Miso Shrimp & Edamame Salad
Shrimp & Edamame Salad
1 cup shelled edamame, lightly steamed
8-10 cooked & peeled shrimp
1/2 cup cucumber, halved, seeded & thinly sliced
1/2 cup radishes, thinly sliced
1 Tbsp green onion, finely sliced
Sesame seeds for garnish
Miso Sesame Dressing
2 Tbsps soy sauce
1 Tbsp rice vinegar
1 tsp miso paste
1 tsp sesame oil
1 tsp honey
1/2 tsp freshly grated ginger
Whisk together all of the ingredients in a small bowl.
Sides
3/4 cup cooked brown rice
Begin with a layer of rice as the base for the box. Arrange remaining ingredients on top of rice. Garnish with green onion & sesame seeds. Add a small container of the dressing on the side. Dress just before enjoying.
Balsamic Grilled Vegetable Salad
Grilled Vegetables
1 Tbsp olive oil
1/2 red pepper, cut into strips
1/2 cup sliced zucchini or summer squash
1/2 cup sliced Italian eggplant
1/4 red onion, sliced into rings
1 Tbsp Italian seasoning
Salt & freshly ground black pepper
Season vegetables on both sides with the oil, Italian seasoning, salt, & pepper. Grill on both sides over med-high heat until vegetables begin to soften & grill marks appear, about 3 to 4 min per side.
Balsamic Vinaigrette
1 Tbsp balsamic vinegar
2 tsps olive oil
1 tsp honey
1 tsp Dijon mustard
Salt & freshly ground black pepper
Whisk together all ingredients in a small bowl.
Sides
2 cups finely chopped kale
1/2 cup canned white kidney beans, drained & rinsed
Assemble salad by placing kale into the serving dish. Top with grilled vegetables & kidney beans. Add a small container of dressing on the side.
Easy Chicken Chow Mein
Chicken Chow Mein
1/4 cup chicken broth
2 Tbsps soy sauce
1 Tbsp oyster sauce
2 tsps honey
1 tsp sesame oil
1 cup boneless skinless chicken thighs cut into 1/2 inch cubes
1 shallot, sliced
1/2 cup shredded cabbage
1/4 cup julienned carrot
1 cup cooked chow mein noodles
1/2 cup bean sprouts
Salt & freshly ground black pepper
In a small bowl whisk together chicken broth, soy sauce, oyster sauce & honey. Set it aside.
Heat oil in a non-stick skillet over medium-high heat. Add chicken & season with salt & pepper to taste. Cook until chicken is no longer pink, about 8 min. Add the shallot, cabbage, & carrot & cook until vegetables begin to soften, 1 to 2 min. Add the noodles, beans sprouts, & sauce & cook for another 1 to 2 min.
Sides
1 Tbsp chopped green onion
Sesame seeds
Crunchy Rainbow Rolls
Rainbow Rolls
3 rice paper rounds
1/2 red pepper, thinly sliced
1/2 mango, thinly sliced
1/2 cup julienned carrot
1/2 cup julienned cucumber
1/2 cup julienned red cabbage
One at a time, soak a rice paper round in tepid water until it begins to soften, about 15 to seconds. Remove round from the water & place onto a cutting board. Place a third of the ingredients into the centre of the wrapper. Start by wrapping the bottom of the rice paper over the filling. Fold over the sides of the rice paper toward the centre of the roll & continue rolling up. Repeat until all of the rolls are filled.
*To keep the rainbow rolls soft, soak a piece of paper towel in water & place over rolls until ready to be eaten.
Mango Chili Sauce
1/2 cup mango, diced
1/2 lime, zest & juice
1/4 cup cilantro
1 Tbsp sliced red chili
1 tsp agave
Place all ingredients into a blender. Blend until smooth.
Sides
1 cup edamame pods
Boil edamame in a small pot of water until edamame beans are tender, about 5 min. Drain edamame & sprinkle with sea salt to taste.
Salsa Verde Chicken
Salsa Verde Chicken
3/4 cup cooked shredded chicken
1/4 cup salsa verde (Recipe Available Here)
1 tsp chopped fresh cilantro
Salt & freshly cracked pepper
Corn Salad
1 cup corn kernels
1/4 cup diced cucumber
1 Tbsp finely diced red onion
1 tsp chopped fresh cilantro
1/2 lime, zest & juice
1/8 tsp ground cumin
Salt & freshly ground black pepper
In a small bowl toss ingredients together until well combined.
Cilantro Lime Rice
3/4 cup cooked white rice
1 Tbsp chopped fresh cilantro
1/2 lime, zest & juice
Salt & freshly ground black pepper
Combine ingredients together & season with salt & pepper to taste.
Sides
Lime wedge
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The Domestic Geek is Hosted by Sara Lynn Cauchon
5 Healthy MEAL PREP Ideas + SPECIAL ANNOUNCEMENT!
Download all 30 Healthy Meal Prep Recipes for FREE here
This year we’re celebrating back-to-school with 30 delicious meal prep recipes! Each video this month includes 5 new healthy meal prep boxes that can be enjoyed at school or work!
Follow my pregnancy journey on Instagram here
More Healthy Meal Prep Boxes Available Here
5 Healthy Pasta Salad Recipes Available Here
Meal Prep Essentials
Frequently Used Items
Deconstructed Egg Rolls
Egg Roll Filling
1 Tbsp sesame oil
3/4 cup ground pork
1/4 cup diced onion
1 garlic clove, minced
1/2 tsp freshly grated ginger
1/2 cup shredded cabbage
1/4 cup shredded carrot
1 Tbsp soy sauce or tamari
1 Tbsp rice vinegar
1 tsp sriracha
2 Tbsps chopped green onion
Sesame seeds for garnish
Heat oil in a non-stick skillet over med-high heat. Add pork & cook, breaking it up with the side of a spoon, until it is no longer pink, 6 to 8 min. Add onion & cook until it softens, 3 min. Add garlic & ginger & cook until it is fragrant, 30 seconds. Add cabbage, carrot, soy sauce, rice vinegar, & sriracha. Cook until the vegetables begin to soften, 2 to 3 min. Serve topped with green onions & sesame seeds.
Crispy Wonton Crackers
4 wonton wrappers, cut into quarters
1 Tbsp sesame oil
Salt & freshly ground black pepper
Preheat the oven to 375ºF.
Arrange wonton wrappers on a parchment-lined baking sheet. Brush them with oil & season them with salt & pepper to taste.
Sides
3/4 cup cooked rice
Jerk Shrimp with Mango Salsa
Jerk Shrimp
3/4 cup peeled shrimp
1 Tbsp oil
1 Tbsp jerk seasoning
Salt & pepper
Preheat the oven to 375ºF.
Arrange shrimp on a parchment-lined baking sheet. Drizzle with oil & season liberally with jerk seasoning, salt, & pepper. Bake until shrimp is pink & opaque, about 8 min.
Rice & Peas
1/4 cup white rice
1/4 cup canned red kidney beans, drained & rinsed
1/2 cup water
3 Tbsps coconut milk
1/4 tsp freshly grated ginger
1/8 ground allspice
1 Tbsp chopped green onions
Salt & freshly ground black pepper
In a small saucepan bring rice, water, coconut milk, ginger, & allspice to a simmer & cover. Cook until most of the liquid has been absorbed, 10 to 15 min. Turn off heat & let rest, covered, for 5 min.
Mango Salad
1/2 cup diced mango
1/2 cup diced red pepper
1 Tbsp minced red onion
1/2 lime, zest & juice
1/2 tsp freshly grated ginger
1/8 tsp red pepper flakes
Salt & freshly black pepper
Combine all of the ingredients in a medium bowl & mix well.
Buffalo Chicken Meatballs
Buffalo Chicken Meatballs
1 pound ground chicken
1 egg
1/3 cup breadcrumbs
1/4 cup crumbled blue cheese
1/4 cup chopped green onion
1/2 cup hot sauce, divided
Salt & freshly ground black pepper
Preheat the oven to 400ºF.
In a large bowl, mix chicken, egg, blue cheese, green onion & half of the hot sauce until it is well combined. Using hands, shape meatballs & place on a parchment-lined baking sheet.
Bake until chicken reaches an internal temperature of 165ºF, 20-25 min. Remove meatballs from oven & brush with remaining hot sauce.
Salad
2 cups chopped green leaf lettuce
1/4 cup finely sliced celery
1/4 cup finely sliced carrot
1 Tbsp crumbled blue cheese
2 Tbsp blue cheese dressing
Arrange salad in a container or serving dish. Top with meatballs. Add a small container of dressing on the side.
Italian Tortellini Salad
Italian Salad
2 cups baby spinach
1/2 cup cooked tortellini
1/2 cup halved cherry tomatoes
1/4 cup baby bocconcini
1/4 cup diced salami
1/4 cup green olives
Dressing
1 Tbsp olive oil
2 tsps red wine vinegar
1 tsp Italian seasoning
Salt & freshly ground black pepper
Whisk all of the ingredients together in a small bowl.
Chipotle Chicken Lettuce Wraps
Chipotle Chicken
2 tsps oil
3/4 cup ground chicken
1/4 cup finely diced red pepper
1/4 cup frozen corn kernels
1/4 cup canned black beans, drained & rinsed
1 chipotle pepper in adobo sauce, minced
1 garlic clove, minced
1 green onion, finely sliced
Salt & freshly ground black pepper
Heat oil in a skillet over med-high heat. Add chicken & cook until it is no longer pink, about 6 min. Add pepper & cook until it softens, 3 min. Add corn, beans, chipotle, & garlic & cook until corn is heated through. Stir in green onion & season with salt & pepper to taste.
Tomato Salsa
1/2 cup cherry tomatoes, quartered
1 Tbsp chopped green onion
1 Tbsp chopped fresh cilantro
1/8 tsp ground cumin
Salt & freshly ground black pepper
1/2 lime, juice
Mix all ingredients together in a small bowl.
Sides
3-5 Boston bibb lettuce leaves
Lime wedges
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The Domestic Geek is Hosted by Sara Lynn Cauchon
Grilled Vegetable Hacks | Tips For Grilling Perfect Veggies
I’m sharing some of my best tips and cooking techniques to grill perfect vegetables throughout the summer! For some of my favorite grilled vegetable recipes check out the links below!
Grilled Salad Recipes Here
Grilled Breakfast Potatoes Here
Grilled Veggie Skewers Here
Grilled Halloumi & Veggie Skewers Here
More Grilling Recipes Here
Metal Skewers Available Here
Grilling Essentials Here
Check out the latest episode of Friday Night Supper Club Here
*SOME links provided above are affiliate links
The Domestic Geek is Hosted by Sara Lynn Cauchon
5 Frozen Fruit Smoothies + Special Unboxing!
This video is made in collaboration with Amazon.
For more information about Prime Day click here
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Vitamix E310 Prime Day Exclusive
Mason Jars Used In This Video: 16oz Mason Jars
Frequently Used & Favorite Items:
More Smoothie Recipes HERE
Healthy Breakfast Recipes HERE
Healthy Lunch Recipes HERE
Healthy Snack Recipes HERE
Peachy Mango Smoothie
1 cup frozen peach slices
½ cup frozen mango
½ cup vanilla yogurt
¾ cup orange juice
Strawberries & Cream Smoothie
1½ cups frozen strawberries
½ cup coconut yogurt
¾ cup lite coconut milk
Pineapple Lemonade Smoothie
1½ cups frozen pineapple
1 lemon, zest and juice
¾ cup lite coconut milk
Pineapple Lemonade Recipe
Dreamy Green Smoothie
1 small ripe banana
½ avocado
1 scoop vanilla protein
1 cup kale
¾ cup almond milk
Vanilla Berry Bliss Smoothie
½ cup frozen strawberries
¼ cup frozen blueberries
½ cup vanilla yogurt
1 scoop vanilla protein
¾ cup milk
*SOME links provided above are affiliate links
The Domestic Geek is Hosted by Sara Lynn Cauchon