Make Ahead Dinners - Part 3

Cauliflower, Bacon and Goat Cheese Casserole

Boil 2 heads of cauliflower until very soft.  

Bake 4-5 strips of bacon in 400 def F oven until crisp (about 15 mins), blot and crumble.

In a stock pot, melt one stick of grass fed organic butter.  Add 6 chopped green onions and saute until bright green.  Add cauliflower, ¼ cup organic cream or whole milk and 6 oz of goat cheese.  Mash with immersion blender or potato masher until creamy.  

Stir in bacon, season with S&P to taste.  Transfer to a buttered casserole dish.

Freeze in a casserole dish tightly covered with plastic a foil.  Thaw one day before cooking, and bake at 350 for 30 minutes, covered and an add’l 10 uncovered.  If baking from frozen, double the cooking time and then check every 15 mins until heated through.

Slow-cooker Beef Stew

Dice a yellow onion.  

Place onion, 4 small cubed baking potatoes (1” square), 1-2 cups of baby carrots, and any other hearty veggies you have on hand, along with 1-2 pounds of beef stew meat (cubed), in a slow cooker.

Add 1 15 oz can of beef broth and 1 15 oz can of diced, stewed tomatoes in juice.
 

Cook on high for 6 hours.  Add water if needed (but likely it won’t be needed).  This can be kept on warm for as long as needed.

To thicken gravy, if desired, make a slurry with 1 tbsp cornstarch.  Add a few dribbles of water and mix.  Stir into hot stew until thickened.

Allow to cool completely and pour into a large freezer bag.  Freeze level for even defrosting.  Defrost in the fridge for a day, then re-heat in the microwave.

Slow Cooker Lemon Egg Chicken Soup (Avgolemono) (Not Make Ahead)

 

This is a simple soup that is NOT technically “make ahead”, unless you want to make your own broth in the slow cooker the night before, which is quite easy if you’ve got a chicken carcass (who doesn’t!?!) (chicken carcass, herbs, water, on high for 6-10 hours or so).

In a slow cooker, place 1 cup of uncooked brown rice, 1 quart of organic chicken stock, and 2 cups of water.  Optionally, add 1-2 cups chopped, cooked chicken.  Cook on high for 2 hours.

Whisk 3 free range eggs together with ⅓ cup fresh lemon juice (3 small juicy lemons).  Ladle out approximately 2 cups of hot broth from the slow cooker.  Add a ladleful at a time to the egg mixture while whisking vigorously.  This will temper the eggs and keep them from cooking hard when added to the soup.

Add the tempered egg and lemon mixture to the slow cooker and stir to combine.  Season to taste with thyme, salt, and pepper.
Serve with crusty bread.

Pumpkin Spice "Latte"

I adore pumpkin spice lattes from Starbucks!  But, I'm on a strict budget that doesn't allow me to buy coffee out very often.

I should mention, I also own a Nespresso espresso maker.  My typical morning brew is a single Americano (espresso and water) maybe with a little milk.  But, this isn't NEARLY as tasty as the pumpkin spice latte, and I've found myself lured into skipping it in favor of a trip to the nearest Starbucks.  NOT a good habit to get into, health or finance-wise!

So, I decided to try making one at home, and I think I've gotten close enough to satisfy my craving.  Here's what I did:

Make pumpkin spice.  You can buy this, but it was 10am, and I wasn't about to run to the store, especially considering my spice cabinet has all the components anyway.

1 tbsp. cinnamon
1/2 tbsp. ground ginger
1 tsp nutmeg
1/2 tsp cardamom
1/2 tsp ground allspice

I have no idea if this is the right ratio; I literally just made it up!  Feel free to tweak this to your taste.

Make 1 shot of espresso in an 8oz or larger mug, and add 2 tbsp. sugar, four lumps of sugar, or 2 tbsp. of organic local honey (the sugar is yummier, FWIW, but the honey is healthier if you're going to consume a lot of these! I made one with lumps of sugar and liked it so much I made other with honey, just to see the difference.)

Make the milk - I used almond milk, but whole or 2% milk will work, too!  In a micro safe jar with a lid (lid doesn't have to be micro safe - a jam jar will work.  I used one of the attachments and non-blender lids for my Nutrabullet and it worked like a charm), add 1/2 to 3/4 cup of milk (enough to top up your espresso shot).  Stir in 1/2 tsp of pumpkin spice (resist the urge to add more or you'll need more sugar to keep if from being bitter).   Put the lid on the jar and shake like you're making a cocktail for James Bond.  Remove the lid and microwave for 1 min on high.  Shake again.  Micro for another minute.  Shake again.  Add to the coffee in your mug.  Enjoy!

Preparing for Baby, Part 2, More Healthy Make-ahead Comfort Dinners

Mujadara - Spicy lentils and rice with fried onions and yogurt

This is a simple and amazing comfort food dish that will stand up to re-heating in the micro (although the onions won't be crispy, but that's a small price to pay!).  If you use spices you have on hand, the ingredients are very cheap, too.

Cook 1/2 cup of brown rice together with 1/2 cup of lentils.  Use 1.5 cups of water (maybe a tad more), and bring to a boil.  Boil rice and lentils for 10 mins, then cover and turn down heat to low.  Allow to cook for 30 mins.

Fry sliced onions (I prefer yellow sweet, but anything from leeks to red onions can be used) in quite a bit of avocado oil until they are dark brown.  Remove and drain.

Once the lentils and rice are cooked, add spices - I use a teaspoon or so of cumin, coriander, tumeric, chili powder and about 1/3 teaspoon of cayenne, but I think traditionally this should have cumin, allspice, cinnamon and cayenne.  Spice it to taste, then stir in the fried onions.  I also like to add a little olive oil to this, but for freezing I will leave that out and add it after I re-heat it.

I'll let this cool completely, then pack it for the freezer in microwave safe containers.

I plan to re-heat this from frozen in the microwave on defrost, possibly adding a little water as needed.  Once heated, I'll drizzle on olive oil for serving (You can also add chopped cilantro or parsley, but methinks that will be too fussy when baby is here!).

Meatloaf & Mashed Potatoes

The classic, made a little healthier by using whole food ingredients.

Make the meatloaf - In a bowl, place 1lb of organic, grass-fed, 7% fat ground beef.  Use your hands to combine with one egg, one pressed clove of garlic, 1/2 tsp of salt, and 1/2 cup of quick cooking oats.  On a foil-lined baking tray, form into a loaf and bake at 350 deg for 35 minutes.

Remove the tray and coat the loaf with the following mixture:
1/2 small can of organic tomato paste, 4 tbsp. apple cider vinegar, 1/2 tbsp. brown sugar (not paleo!  sub molasses if you're picky), a pinch of salt.  Taste and adjust to your preferences.

Return the meatloaf to the oven for approx. 10-15 mins, until a meat thermometer reads 160 def F at the center.  If the topping isn't darkened, place under the broiler for 5-10 mins to finish.

Boil 4 small organic, mostly peeled, chopped baking potatoes until soft, 10-15 mins.  Using an immersion blender, blend with 1/4-1/2 cup whole, organic milk and 2 tbspn organic, grassfed butter, and a sprinkling of salt and pepper to taste.

Once everything is completely cool, I will freeze the loaf whole wrapped in plastic and foil, and the mashed 'taters in a lidded microwave safe plastic container with plastic wrap laid snuggly over the top.

To reheat, I'll use my microwave on defrost by weight for the meat and potatoes separately.  Once thawed, I'll slice the loaf and portion the potatoes and heat each dinner to desired temp separately in the microwave.

I'll serve with a salad or some other quick-cooking green veggie if we have it on hand and can coerce hubby into making it.

Preparing for Baby Part 1 - Healthy Make-ahead Winter Meals

This series will be my plan for making meals in preparation for having a new baby (our first!).

I wanted healthy, near-paleo foods that would stand up well to freezing and re-heating in either the oven or microwave (or freezing and slow-cooking).  I am OK with eating organic dairy and sometimes brown rice, just because we have a giant bag from Costco...but once that's gone I plan to switch to white rice which isn't technically Paleo either, but better than brown.

I also am on a tight budget, since my maternity leave is not paid at 100% of my salary.  Boo.  Here is my plan, plus my grocery list (many staples I have already, so those aren't on the shopping list).

I plan to make each of these for dinner before the baby, and make a double or triple recipe.  Then, I'll freeze the extra in disposable bags and foil trays (to minimize dishes and cleanup when the baby is here).

Spaghetti squash, turkey meatballs, red sauce

Cut a spaghetti squash in half lengthwise and roast, cut side down on a baking tray at 425 for 30-40 minutes.  Allow to cool completely (to allow steam to dissapate so it's not water-logged once it thaws).  Shred with a fork.  Freeze in a thin layer in a larger freezer bag by itself.

Make meatballs - combine .75 lb (half of a 1.25 lb package) with 1/4 cup parmesan cheese and 1 large egg (free range) and form into 1/4 cup size balls (I use a small ice-cream scoop).  Sear in avocado oil, then add water and cover to finish cooking, about 10 minutes.  Allow to drain and cool completely, then freeze in a single layer in a larger freezer bag.

For the red sauce, I plan to use a good quality jarred sauce, so no need to worry about that!

I plan to thaw this meal for a day in the refrigerator, then drain and re-heat the squash by itself in a saute pan with a little avocado oil until it begins to brown.  I'll heat the meatballs in a separate sauce pan along with the jarred sauce until simmering, then serve over the squash with a little parmesan cheese, if we have it on hand.

Baked Potatoes with Chili, Cheddar & Broccoli

Bake potatoes - scrub well and prick with a fork.  Coat in avocado oil and cook on a tray at 425 for 45-60 minutes until soft when pierced to the center with a knife.

Steam broccoli.  This can be done however you please; either in a shallow, lidded, micro safe bowl in the microwave (on high about 5 minutes, but watch it because time depends on size of pieces), or in a steamer on the stove, or in a pan on the stove with water in the bottom and a lid.  Undercook the broccoli slightly, and rinse immediately with cold water to stop the cooking.  Allow to drain well before freezing in a single layer.

I plan to freeze the potatoes whole, and thaw them before re-heating.  I'll slice them open, drizzle on a little avocado oil, and re-heat them in a 425 deg F oven for 20 minutes or so so the skin crisps a bit. 

I'll freeze the steamed broccoli separately and re-heat it in the micro. 

I'll use a can of good, organic chili and pre-shredded cheddar for the toppings (and plain Greek yogurt if it's on hand)

Spaghetti Squash & cheese sauce with ham & broccoli

I looooove mac and cheese with ham and broccoli (or red hot link sausage - so unhealthy!), so I'm adding this dish which substitutes spaghetti squash for the macaroni.  I'll freeze the sauce separately in a freezer bag, and freeze the squash the same as for the first recipe above.

Cook squash the same as for the meatball & red sauce recipe above.

Steam a large head of broccoli and allow the steam to evaporate.  Chop up a ham steak (maybe you can find one without lots of bad nitrates in it?).

Make the sauce - melt 4 tbsp of grass-fed organic butter in a saucepan.  Whisk in 4 tbsp of cornstarch (yeah, I know, not Paleo.  If you're picky, use arrowroot or tapioca flour instead).  Slowly whisk in 2 cups of hot, organic whole milk.  Simmer until slightly thickened, then add 1 cup of shredded cheddar.  Stir until melted.

Add in the broccoli and ham.  Allow to cool so it won't melt anything, then pour into a large freezer bag.  Freeze level so it will thaw more quickly.

I plan to thaw th e squash and sauce before re-heating.  I'll drain and re-heat the squash in a saute pan in some oil, and the sauce in a separate pan until it simmers, then combine in bowls to serve.

Here's my shopping list for round 1:

4 Spaghetti Squash (2 for meals, 2 for the freezer)
6 baking potatoes (2 for meals, 2 for the freezer)
1 package ground turkey
shredded parmesan
shredded cheddar
2 jars red sauce (one for now, one for later)
4 heads broccoli (two for meals, two for the freezer)
2 ham steaks (one for now, one for later)
2 cans organic chili con carne (one for now, one for later)

On Hand
organic, whole milk
grass fed butter
free range eggs
cornstarch
avocado oil
salt and pepper

Revised protein muffin recipe! Choose your own ending - blueberry or pumpkin chocolate chip

In a large bowl, blend together:

2 very ripe bananas OR 15 oz can of pumpkin

1/4 cup unsweetened apple sauce or apple baby food

juice of one small lemon

1/2 cup unsweetened almond or organic whole milk

4 egg whites
1/2 of an egg yolk (approx.)

1 tsp vanilla

1 tsp cinnamon

3~4 tbsp stevia OR double the amount of honey (hubby is allergic to stevia, so when I make these for him I use honey instead)

1/2 tsp salt

2 tbsp oil of your choice.  I used coconut oil, but you have to make sure the mixture is at room temp before you add it, otherwise it hardens and is a pain.  You could prob use avocado oil or something...this is just to make them more tender.  It's optional if you can choke down super dry muffins.  (-:

Blend all this really well, then add:

2 scoops vanilla whey protein (or protein powder of your choice, vanilla flavored...if unsweetened, then add more stevia or honey)

Blend again well.  Then add:

2 cups of sifted oat flour...make sure you sift it or you'll get gross flour chunks.  I use a mesh strainer and a spoon to sift it because I don't have a fancy flour sifter.

 

(NOTE:  I am going to try cutting the oat flour with a little coconut flour to reduce the carbs.  I have not tried this, though, so proceed at your own risk if you try this.)

Mix again, well, on high; get as much air into the mix as possible, then sprinkle on:

1 tsp baking powder

1 tsp baking soda

1/2~1 cup of frozen or fresh blueberries (if using bananas) OR dark chocolate chips (if using pumpkin)

Mix again on low until the leavening is well incorporated.  ladle out into oiled muffin tins.  Makes 11-12.

Bake at 350 for 25 minutes or so.

Jamie Eason's pumpkin protein muffins

I adapted this recipe from bodybuilding.com.  They make great snacks

Ingredients:
1/4 cup stevia
1/2 cup unsweetened applesauce
1 1/2 cups canned pumpkin (1 15 oz can or 1/2 of a 30 oz can)2 tsp ground cinnamon
1 1/2 tsp Ground Ginger 
1/2 tsp Ground Allspice
2 tsp vanilla extract
2 scoops vanilla protein powder
1/2 cup unsweetened almond milk or nonfat cow's milk
4 large egg whites

Combine all these together and blend well with a hand mixer or a whisk.  Make sure all the protein powder is dissolved.

Add the leavening.  Also, at this point, preheat the oven to 350 deg F. and spray a muffin tin (12) or 9x13 " dish with olive oil

1 tsp baking powder
1 tsp baking soda
1/2 tsp salt

Then add the flour.  Make sure you sift the oat flour, either through a mesh sieve with a spoon or with a fancy-shmancy flour sifter if you have one.  The flour will clump badly if you don't do this and leave chunky bits in the end product which, speaking from experience, is super gross!

2 cups SIFTED Oat Flour

Bake 30-40 minutes.  Make sure they're cooked through - they're not that good if they're not cooked through.

Salmon with Lemon Yogurt and Brown Rice

We visited the farmer's market this last weekend and bought a nice piece of previously frozen sockeye salmon.  They also had fresh Keta salmon...maybe next time!

Fish and shellfish are high in triptophan.  That's the precursor to seratonin which we all could use a little more of in our brains during winter!  This makes enough for three people (or two people with leftovers!)

3/4 pound pound of very fresh, wild salmon
1 small, juicy lemon
1/2 cup nonfat plain yogurt (Greek for creaminess, but for added health find one with live cultures which Greek doesn't have)
1 cup brown rice
1/2 tbsp butter
1/4 cup grated parmesan
Salt and pepper

1.  Cook rice.  Add 1 cup of rice and 2 1/2 cups of water to a sauce pan.  Bring to a boil and boil for 10 mins.  Cover, and reduce to low heat.  Cook for 40 minutes.

2.  Cook fish.  Lay the fish, skin side down in fillets, on a baking sheet.  Salt and pepper (coarse salt and fresh ground pepper).  Set on highest rack under broiler on high and broil 10 mins per inch (ours was a tiny bit over 1 inch at it's thickest point and 12 mins was perfect).

3.  Make sauce.  Zest and juice the lemon into a small bowl.  Add yogurt.  Stir until smooth.  Season to taste with salt and pepper.  I also threw in a tiny palmful of dried thyme.  Dill would also be nice.  Optional.

4.  Once rice is done, fluff with a fork, then add in parmesan and butter.  Stir through till melted.

Serve fish, de-skinned, along side the rice.  Top fish with a couple spoonfuls of yogurt sauce.

407 calories per serving:  34 carbs (33%), 15 fat (33%), 34 protein (33%)