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Meal Prep Ginger Ground Beef Bowls

Meal Prep Ginger Ground Beef Bowls

Meal Prep Ginger Ground Beef Bowls

 

1/2 cup coconut aminos

1 T. toasted sesame oil

1 tsp. onion powder

1 tsp. crushed red pepper flakes

1 tsp. fish sauce

 

2 pounds ground beef

1 tsp. salt

3 cloves garlic, minced

2 T. fresh ginger, minced (about a 1.5 inch long root)

1 red bell pepper, finely diced

2 medium carrots, finely diced

4–5 cups frozen riced cauliflower

garnish with green onions & sesame seeds

 

Make the sauce: In a bowl or jar with a lid, combine coconut aminos, sesame oil, onion powder, red pepper flakes and fish sauce. Shake or stir until combined, then set aside. Cook the stir fry: Place a large deep non-stick skillet or Dutch oven over medium heat. When hot, add ground beef and salt. Use a wooden spoon or spatula to break the meat into small pieces as it cooks. Cook the meat for about 6 minutes or until cooked through, stirring occasionally. Reduce heat to medium-low and make a small well in the center of the pan. Add garlic and ginger, then sauté until fragrant, about 30 seconds. Finally, add the red bell pepper, carrots, and sauce to the pan. Cook for 6-8 minutes, stirring occasionally, until the vegetables have softened. Meal prep it: Add 1 cup frozen cauliflower rice to each meal prep container. Portion the ginger ground beef evenly between 4 meal prep containers. Garnish with green onions and sesame seeds if you wish. Store in an airtight container for up to four days in the refrigerator, or up to 3 months in the freezer.

Overnight Vancouver Island Oats with Bumbleberry Compote

Overnight Vancouver Island Oats with Bumbleberry Compote

Overnight Island Oats with Bumbleberry Compote

 

Oats

2 cups local rolled oats

1/4 cup packed brown sugar, plus 2 tsp brown sugar, divided

2 T. ground flax seeds

2 T. chia seeds

1 1/2 tsp. ground nutmeg, divided

1 tsp. ground allspice

1/2 tsp. ground cinnamon

4 cups milk (almond, soy, or 2%)

 

Bumbleberry Compote

1 T. cornstarch

2 T. cold water

1 cup frozen forest berries (blackberries, black currants, salal berries, blueberries)

2 T. lemon juice

 

In a large bowl, mix together the oats, 1/4 cup of the sugar, the flax and chia seeds, 1 tsp of the nutmeg, the allspice, and the cinnamon. Place 1/2 cup of this mixture in each of four 2-cup mason jars or similar sealable glass jars. Add 1 cup of milk to each jar and mix with a spoon to combine. Seal the jars and put in the fridge to soak for at least 12 hours, or up to 3 days.

In a small saucepan, whisk together the remaining 2 tsp sugar, the remaining 1/2 tsp nutmeg, and the cornstarch with the cold water until the mixture is completely lump-free. Fold in the frozen berries, drizzle the lemon juice overtop, and place over medium heat, covered, to allow the berries to thaw, 2-3 minutes, stirring once or twice. Remove the lid and increase the heat to medium-high. Watch the berries carefully, stirring occasionally, as they come to a boil. Boil for 1 minute then remove from the heat. Serve immediately or allow to cool. This will keep in airtight container in refrigerator for up to 3 months. To serve, remove the lid from the jar of oats and top with a dollop of the jam. You can also add a dollop of yogurt.

Beef Tenderloin Bites with Spicy Pepper Jelly

Beef Tenderloin Bites with Spicy Pepper Jelly

Beef Tenderloin Bites with Spicy Pepper Jelly

 

3 T. chili garlic sauce

2 T. soy sauce or tamari

2 tsp. cornstarch

2 T. peanut oil, divided

1 1/2 lbs beef tenderloin, cut in 1-inch cubes (can substitute sirloin or strip steak also)

3 T. spicy red pepper jelly

4 C. cooked rice, kept warm

3 scallions, thinly sliced

 

Combine chili garlic sauce, soy sauce, cornstarch, and 1 T. of the oil in a resealable bag and mix until thoroughly combined. Add cubed meat and toss to coat. Marinate for 30 minutes at room temperature or up to 4 hours in the refrigerator.  When ready to cook, heat 1 T. of the remaining oil in a large nonstick frying pan or wok over medium-high heat. When oil shimmers, add the meat and cook until brown and caramelized on all sides, about 3 minutes for medium rare.  Add the pepper jelly and toss to coat.  Remove from pan and serve over rice and sprinkled with the scallions.

Make Ahead Antipasto Salad Jars

Make Ahead Antipasto Salad Jars

Make Ahead Antipasto Salad Jars

 

Makes 6 cups, enough for 4 lunches Here’s a candidate for crackers, though you can also just eat this right out of the jar (the celery provides the crunch) or spoon it over chopped romaine or iceberg lettuce. You might also want a little bread here, to soak up any leftover vinaigrette. And you know what’s really killer? Tossing this with cold pasta. This salad will last in the fridge for up to four days, and it only gets better as it sits.

 

1 cup (½-inch) cubes hard salami

1 cup (½-inch) cubes provolone

1 cup roughly chopped olives

1 cup roughly chopped roasted red peppers (from a jar is fïne)

1 cup roughly chopped marinated artichoke hearts

2 cups sliced celery (leaves included)

½ cup extra-virgin olive oil

¼ cup red wine vinegar

2 garlic cloves, finely chopped

1 tsp. dried oregano

1 tsp. kosher salt

½ tsp. sugar

 

In a large bowl, toss together the salami, provolone, olives, red peppers, artichoke hearts, and celery. In a medium bowl, whisk together the olive oil, vinegar, garlic, oregano, salt, and sugar. Pour the dressing over the salami mixture and toss until it’s all evenly coated. Store the salad in one large or several smaller airtight containers for up to 4 days; toss again before eating to distribute the vinaigrette.

Vegetable Quiche Cups to Go

Vegetable Quiche Cups to Go

from The South Beach Diet

1 10oz. pkg. frozen Chopped Spinach
3/4 C. Egg Beaters
3/4 C. shredded reduced-fat Cheese
1/4 C. diced Green Bell Peppers
1/4 C. diced Onions
3 drops Hot Pepper Sauce (optional)

Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid. Line a 12 cup minature muffin pan with foil baking cups. Spray the cups with cooking spray. Combie the egg substitute, cheese, peppers, onions and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees for 20 inutes, until a knife inserted in the center comes clean.

Quiche cups can be frozen and reheated in the microwave. Any combination of appropriate vegetables and low fat cheese may be used.

Yield: 12 minature quiche cups
Serving Size: 2 Quiche Cups

Calories: 77
Fat: 3g
Fiber: 2g

Notes: These came out better than the last egg recipe from the South Beach Diet book that I tried (cheesy frittata). The flavor was really bland though, even with the hot sauce added. These coulda used a generous pinch of thyme maybe or some oregano and a bunch of freshly grated pepper. I made them in a six cup regular size muffin tin instead of the miniature ones.

Also, I think that the book “overcharges” on calories, and gives credit for too much fiber. I entered the information in Crosstrainer (using 80 calories an ounce cheese) and 2 LARGE quiche cups (ie, the same as 4 small) came to be 106 calories, 2.9g fat, and 2.8g fiber, which is quite different than the books information (listed above) states.

Make Ahead Supreme Spinach and Egg Breakfast Sandwiches

Make Ahead Supreme Spinach and Egg Breakfast Sandwiches

supremespinachandeggbreakfastsandwiches1To Make the Supreme Spinach and Egg Breakfast Bake:
2 dozen eggs
½ cup milk
4 cups fresh baby or tender spinach leaves, pre-washed or washed and dried
3 cups grated Cheddar, Pepper Jack or Monterey Jack Cheese (or a blend)
¼ cup to ½ cup finely minced onion
freshly ground black pepper and salt to taste
nonstick cooking spray or softened butter for the pan

To Make Each Breakfast Sandwich:
1 piece of the Supreme Spinach and Egg Breakfast Bake
2 pieces of bread, toasted (English Muffin Bread is an obvious choice! )
hot sauce to taste

To Make the Supreme Spinach and Egg Breakfast Bake: Preheat oven to 350°F. Generously butter a 9-inch x 13-inch x 2-inch baking pan or spray well with non-stick cooking spray. Be sure to get the corners and sides well, too. Evenly distribute the spinach leaves over the bottom of the prepared pan. Scatter the onions over the spinach, then about half of the grated cheese and set aside. Crack all of the eggs into a large mixing bowl. Add the ½ cup of milk and use a whisk to beat together until the mixture is an even color. Pour gently and evenly over the spinach, onions and cheese. You can gently shake the pan a little from side to side to get the egg to fill in spaces around the spinach leaves if necessary. Scatter the remaining grated cheese over the top and bake for 22-25 minutes or until the eggs are set in the center (no longer liquidy, but they can still have just a little shimmy to them.) and golden brown around the edges and in places on top. Remove the pan from the oven and let cool for 10 minutes before using a knife or thin spatula to run around the edges and loosen the cooked egg. Lay a cutting board on top and invert the pan and board carefully together. The egg should come out (mostly) in one piece. Allow it to cool for 10 more minutes before slicing into 10 to 12 pieces. I like bigger sandwiches, so I tend to cut it into 10 pieces. For a more delicate sandwich, cut into 12 pieces.

To Eat a Sandwich Right Away: Place one piece of the egg bake on one piece of toast, drizzle with hot sauce to taste, top with the remaining piece of toast and eat! These are nice and moist, so you may wish to wrap one end of the sandwich with a towel or paper towel.

To Freeze the Supreme Spinach and Egg Breakfast Bake: Place a single layer of plastic wrap down on a tray or pan. Use a spatula to arrange the pieces of egg bake on the plastic wrap with a little space between them. Cover loosely with plastic wrap and set in the freezer until solid. When they are firmly frozen, wrap each piece of egg bake with plastic wrap. Transfer the wrapped pieces to a resealable freezer bag. Mark the date and contents and freeze for up to 6 months.

To Reheat the Frozen Egg Bake and Make a Sandwich: Unwrap one piece of egg bake, place on a plate and cover loosely with the plastic wrap that contained it in the freezer. Heat for 1 to 1½ minutes on HIGH in the microwave. Remove plastic wrap, carefully move the egg bake to a piece of toast (because it will be hot!), drizzle with hot sauce, and top with the remaining piece of toast. Happy Breakfast!

Make Ahead Muffin Melts

Make Ahead Muffin Melts

12 whole Hard-boiled Eggs, Peeled and Chopped
2 C. Grated Cheddar Cheese
1 C. Mayonnaise
12 slices Bacon, Fried and Crumbled
1 tsp. (heaping) Dijon Mustard
1/2 tsp. Garlic Powder
3 dashes Worcestershire Sauce
6 whole English Muffins Split

Combine eggs with all other ingredients. Fold together gently. Cover and store in the fridge overnight. Spread on English muffin halves, then broil for 3 to 5 minutes or until hot and bubbly. (Don’t set them too close to the heating element.) Serve immediately!