meal prep – Fat Girls Fitness

What’s On Your Menu?

Cauliflower & Sweet Potato Soup w/ scallions and bacon

Majority of the time, Sunday’s are dedicated to food shopping, meal prepping and getting ready for the week. Yesterday was no exception.

What usually happens is, I go through the store circulars, store coupons and manufacturer coupons and plan our meals based on the deals of the week. I’m on a budget! “Look babe! Turkey is 99 cents per pound. Are you good with turkey this week?” “Yea, anything is good,” says my husband.

Yesterday was not one of those days…

$178.00 later: 2 lbs ground turkey, chicken breast, fresh salmon, shrimp, fruits, cauliflower, sweet potato, mozzarella cheese, eggs, almonds, strawberries, apples etc…. And my small list became this ginormous list and I was overwhelmed by the cost but the food was already scanned and bagged and the next thing I know, I am home prepping 1,000 things I had not planned on.

I stumbled upon Peas & Crayons Slow Cooker Sweet Potato & Cauliflower Soup recipe and had to give it a try. If any parents are reading this and have trouble getting your kids to eat their veggies, this is a good one. The sweet potato overpowers the cauliflower taste.

This recipe also gave me an excuse to purchase an immersion blender and I am in love. It is way better than a handheld mixer that you use for baking… I dread using those things because most of the food ends up on the walls.

Yields: 16 cups (8oz) and freezes well!

Ingredients:

2 pounds Sweet Potato (Approx 2 large potatoes)- peeled and cubed
2 pounds fresh head of cauliflower- roughly chopped
Original recipe calls for 1 quart veggie broth, I used chicken broth for extra flavor
1 large onion-diced
5 cloves garlic peeled. I minced my garlic
4 stalks scallion- chopped
1 tsp dried thyme- I did not have this so I used oregano
1 tsp paprika
1 tsp red pepper flakes (more if you really like a kick)
1/4 tsp salt or to taste- My hubby said it was enough salt. I had to add more to my soup
2 cups milk
2oz. cream cheese

Directions:

Put everything into your crock pot except for milk and cream cheese. Set on high for 4-5 hours or until veggies are fork tender (took mine 4 hours)
Once tender, turn slow cooker off, add milk and cream cheese and blend using an immersion blender.
I topped our soups off with crumbled bacon, scallions and shredded cheese.

Stay tuned for a Caprese meatball recipe. So good!

XOXO,

Rachel

Cheat Clean Pizza

This pizza is awesome and so is my Pusheen cat eating pizza shirt

You are so lucky that I am not greedy when it comes to sharing food or I would have never provided this gem of a product to you. It’s called Real Good Pizza and it’s delivered straight to your door.

Christmas came early this year and all of Santa’s Little Helpers are putting together these little, beautiful, tasty pizzas to drop at your front door. Just because you’ve eaten bad here and there doesn’t mean you’ll get a lump of coal this year. Santa actually wants to help you reach your goal while enjoying guilt free, gluten free, grain free pizza.

Whoever created this is like the Steve Jobs of pizza or wait, the Mozart of pizza, ok last one, the Picasso of Pizza (ba dum tss!)

These 5” pizzas are packed with 25g of protein and only 4g net carbs. This is a low carbers dream! Three styles available for purchase: Pepperoni, Supreme, and Three Cheese

Shipping is free and usually arrives within 2-3 business days and if you use code Rachel , you will get an additional 10% off your order.

Prep is easy as well- either microwave or oven and it has such a fresh taste. I served it along side a salad and was totally satisfied. My Husband is a huge evening snacker but he was so happy with this dinner that he didn’t reach for a snack last night. This is the definition of #cheatclean

One more thought before I go-

Pizza is life!

XOXO,

Rachel

Crock pot comfort soup

I love stews, soups, and meat and potatoes… Guess that’s the Russian in me, huh?

It’s almost October and while the days are still warm the nights are getting cooler. I love fall weather, fall outfits, decorations, tea and coffee… Call me a Basic Bitch but I don’t care!

The crock pot gets used here and there throughout the warmer months but it really takes real estate on the kitchen table during the colder months. I am a huge fan of soup. I could eat it breakfast, lunch and dinner. It’s filling, easy to make, low cal/low carb and comforting. I made a huge batch Sunday night and having it for lunch every day this week.

I got a little over zealous with the black pepper yesterday

1.5cup per serving

Ingredients:

2 large onions-diced
2 large celery stalks-diced
2 large carrots-diced *In our house, the more carrots the better. Especially because our dog loves boiled carrots. Most of the time, I empty a small bag of baby carrots in the soup and scoop a bunch out for Mr.Marty Party Pants
4 slices cooked bacon diced (do not get rid of bacon drippings)…If you prefer sausage, I bet some crumbled sausage would be good
1 TSP Salt and pepper (or more to taste)
Italian seasoning to taste
4 cups chicken broth (I used College Inn)
1 LB boneless skinless chicken thighs cut into itty bitty pieces
2 Cups fresh spinach
*Red pepper flakes (optional)

Directions:

Cook bacon
While bacon is cooking, chop up onions, carrots and celery
Chop up chicken and season with salt, pepper, and Italian seasoning
Remove bacon from pan and cook chicken in drippings (add oil or butter if needed) until chicken is browned
Remove chicken and saute veggies for about 5-10 min then add one cup of the chicken broth and cook for another 5 minutes, scraping the pan to loosen browned bits
Add chicken, veggies, bacon and remaining broth to crock pot and cook on high for 3 hours
After 3 hours, add spinach and stir till wilted

The end!

XOXO,

Rachel

Updates-Taco Tuesday Recipe-Music

Hi All,

Can’t believe it’s already September! Speaking of which….Why are Halloween decorations already for sale? No, wait, why are THANKSGIVING decorations already for sale?

Stop- slow down…smell the roses! Time is flying by so fast… everybody needs to relax.

My Husband and I completed our second mud run- Warrior Dash … what can I say, we love getting down and dirty.

We wanted to get one more trip in before the end of the year so we will be celebrating Thanksgiving in Prague!

This past weekend my two other blog-mates and I got to stand along side our friend and watched her marry the love of her life.

I discovered a delicious taco bake recipe that I would like to share with all of you! I am in love with this recipe for several reasons: It’s versatile (can add/swap ingredients), make a big batch to last all week or to freeze, it’s low carb, easy and quick to cook.

Taco bake recipe found here *I did make some changes to fit my needs so check out the original if you do not wish to follow mine

Ingredients

Crust

4oz of cream cheese softened
3 eggs
1/3 cup heavy whipping cream
1 teaspoon taco seasoning
8oz shredded cheddar cheese (I used taco blend- that’s what I had on hand)

Topping

1 pound ground beef
3 teaspoons taco seasoning
1/2 cup tomato sauce (I did not have this on hand so I used marinara and tasted just fine!)
4oz chopped green chilies
4oz shredded cheddar cheese (I used taco blend)

Directions

Preheat oven to 375F
Beat cream cheese and eggs until smooth
Add whipping cream and seasoning- blend well
Grease a 9 x 13 pan
Spread shredded cheese evenly throughout the bottom of the pan and slowly and evenly pour egg/cream cheese mixture on top
Bake for approx 30 min
While your crust is baking, cook the beef until brown.
Drain fat
Stir in chilies, taco seasoning and tomato sauce
Once crust is cooked, remove from oven and let it sit for 5 min. Then spread meat mixture over crust, top with additional shredded cheese.
Lower oven temp to 350F
Bake for another 20 min or until bubbly. I like my cheese more burnt so I baked for approx 30 min.

Additional topping ideas:

Salsa, guacamole, sour cream, scallions.

I divided the pan into 8 squares- one square for lunch each day this week and some left over slices for Hubby to enjoy with a side of brown rice and salad.

Sooooo… some music for ya. I have to listen to people all day long and sometimes, I just love the silence. Don’t we all? But, I don’t like to work out in silence… that’s just boring. I have found a happy medium for anyone in the same predicament.

Instrumental music! Don’t sigh at me. Give it a chance… here is some of the music I’ve been listening to:

Lindsey Stirling- Swag

Lindsey Stirling- The Arena

Lindsey Stirling- First light

Audiomachine- Legions of Doom

Jorge Quintero- 300 Violin Orchestra

London Music Works- Requiem For a Tower

Roberto Concina Escala Chris Elliot- Children

I have some more recipes for you but I will be posting in the days to come. Let me know if you like this music, I can give you all some more ideas.

Xoxo,

Rachel

Life and….Cauliflower Fried Rice

I want to apologize for not being around lately. I’ve been super busy with family gatherings, work out/training, work… life in general!

Around 9:30 last night, I said to my husband, “I haven’t sat down yet and it’s almost time for bed.” That is mentally draining for me. I need some time to decompress or else I get anxious and impatient. Definitely the opposite of my usual bubbly self.

I didn’t get to meal prep this weekend (so sad) but Serge and I did accomplish one thing that’s been tearing at my soul: Spring cleaning!

We got rid of so much crap. I feel a weight lifted off my shoulders and even though the scale hasn’t moved down, I feel like I’ve dropped a ton of weight by getting rid of “things”.

Thanks for listening to my mini rant. I’ll get to the good stuff now.

My Mama and I go nuts over cauliflower, especially when they are so crispy right out of the oven! My Grandma recently nailed the whole cauliflower pizza thing (thanks Grandma for keeping the pizza dream alive!)…So you could say that cauliflower is sort of a big deal. I mean how can it not be a big deal? You can make rice, pizza, mashed “potato”, buffalo cauliflower bites, etc… etc…

So, making cauliflower rice isn’t hard. It’s just time consuming and you need to clean all the gadgets and stuff you use to make the rice. Ain’t nobody got time for that! Thanks to Green Giant and Target for making my life so much easier.

Cauli Crumbles-16oz FINAL_sm.png — Image taken from Green Giant (click link to see product info)

The only thing I got to make in advance this week was chicken cutlets… easy enough… fry them or bake them and you’re set.

People at work have been eating Chinese food this week and Serge ate Chinese food this weekend. It’s haunting me. I made cauliflower fried rice and thinly sliced a chicken cutlet on top.

I’m sure if you search the web you’ll find tons of recipes but I had zero patience and energy to do my research so I took my chances and did my own thing. Came out pretty awesome. Only problem is, I don’t have measurements for you.

So heavenly looking… like it could almost be hash browns… mmm hash browns and eggs… you’re welcome. another idea for ya.

Ingredients:

Bag of cauliflower rice
diced veggies (I used onions, garlic, mushrooms and scallions)
One egg
Protein of choice (I used chicken cutlets… you can do shrimp, tofu, beef, pork etc)
Salt and Pepper
EVOO
Soy Sauce
Optional *Hot sauce/ red pepper flakes

Directions:

Heat EVOO on skillet
Sautee veggies of choice
Cook cauliflower rice as directed on bag while veggies are cooking
Dump “rice” onto skillet
Add seasonings to taste
When cauliflower is cooked (I like mine extra crispy), crack an egg on top and mix all together
Add protein of choice

Yummy yummy yummy! This is my lunch for the next two days. I get to eat mock Chinese food without the extra calories and carbs and bathroom attacks (was that TMI? well, I don’t care… I know you all suffer from stomach issues after Chinese. WE ALL DO!)

Make ahead Chicken and Quinoa Stew

A few things before we get started on this DELICIOUS recipe.

This is a make ahead recipe. YAY! Do it on Sunday and it should last a minimum of 4 meals. So, you either got dinner covered Monday through Thursday or your lunches covered… However you decide to split this meal up, you end up with some free time on your hands 🙂
Healthy- you get protein/grains from quinoa and brown rice, protein from chicken, you get veggies and cheese and poblano peppers and tomatoes. EEEEE!!!! So good.
This recipe was adapted from the Cooking Light April 2016 issue. They called it King Ranch Chicken and Quinoa Casserole. My husband and I both agreed that it tasted more like a stew.
Final point- the pictures do it no justice. Stews always look like a mish mosh of stuff. But stews are usually so delicious. So here ya go!

Stew/Casserole cheese laying situation happening here

Crispy quinoa and brown rice final layer

1.5 cups per serving about 4 servings in this dish

Ingredients:

1.5 cups of rotisserie chicken chopped/shredded or homemade shredded chicken
2 cups cooked quinoa or brown rice
5 tbls EVOO
3 poblano peppers chopped and seeded
1.5 cups chopped onion
1 tbsl minced garlic
2 tbls all purpose flour
2 tsps cumin
1 tsp chile powder
2 cups chicken broth
1- 14.5 ounce can fire-roasted tomatoes
1- 4 ounce can of mild chopped green chiles
3.5 ounces shredded cheddar cheese
8inch square baking dish
Optional: chopped scallions on top

Directions:

Preheat oven to 400F
Mix 1 tbls EVOO with cooked quinoa and spread across baking sheet and bake for 10-15 min (this step is really optional… it just gives a crispiness to the quinoa). We also used a quinoa/brown rice blend because that’s all we had on hand and it came out delicious… so if you don’t have quinoa, think about substituting it with brown rice.
Heat a dutch oven with olive oil, add poblano peppers, onion and garlic. Sautee for about 5 minutes.
Stir flour, cumin, chili powder. Then add stock, tomatoes, and green chiles. Bring to a boil.
Reduce heat to simmer for about 10 minutes.
Remove pan from heat and stir in chicken.
Pour half the mixture at the bottom of the dish, top with half quinoa/brown rice and add 2 ounces of cheese. Repeat layers once more.
Bake at 400 for 25-30 minutes

I seriously wanted to eat the entire thing in one sitting. I hope you guys enjoy this as much as I did.

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Firecracker Salmon

I didn’t have much time to prep food for the week because we came home super late on Sunday from our weekend getaway. We are meeting with our trainer tomorrow night and after a training sesh, we are both exhausted and HUNGRY and need food right away!

The food God’s have graced me with their presence and have provided me with all ingredients to make the perfect Firecracker Salmon.

This is good for 2 Salmon Filet:

2 Salmon filet- fresh or frozen (I have frozen. I will defrost and marinade them)
2 cloves of minced garlic
1 tbls brown sugar
I don’t even have a measurement of scallions for you. We love scallions so we chop a crazy amount into our dishes. So the amount of scallions are up to you!
4 tbls Soy Sauce we use the lower sodium kind
1 tbls red pepper flakes (less if you aren’t into too much heat)
1/2 cup evoo
4 tbls balsamic vinegar
1-2 teaspoons of ground/minced ginger… My husband likes the ginger slices they give with the sushi so we always have that on hand. I just drop slices of that into the dish
Fresh ground pepper and a pinch of salt (seriously, just a pinch… you’re getting enough salt from the soy sauce)

There is enough of this marinade to throw in veggies too… Like, mushrooms, broccoli, peppers, onions.. mm mm mm!!!

Directions:

Mix all ingredients together and let fish marinade for min 2hr-24hrs (longer the better)
Oil the griddle pan. Place on high heat.
When the pan is hot enough, turn the heat down to medium-high and place filet on the griddle.
We cooked the filet about 5-6 min each side.

**We used a griddle pan for this. I am sure you can bake it or pan fry it but I have not tried it like that yet.**

Disclaimer:

This recipe is approved by my Husband. I have yet to join the fish lovers world.

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Vacations and food

I will start by saying this- I love food but I am scared of it. My whole life food fed me emotionally rather than my body needing it to stay alive. But with making the lifestyle change that I did, I had to learn to eat food because I need it and not because I want it.

One of my biggest reasons for success is my food journal. It is my everything. While some people feel lost without their phones, I feel lost without my food journal. I feel more in control because of it. I guess it is my security blanket. It keeps me in check and holds me accountable for my actions. When people ask me for recommendations on weight loss and how I was able to lose 100 + pounds and keep it off, my first response: food journal.

I haven’t been on vacation since I’ve been on this journey until this past weekend. My husband took me on a mini-getaway to the Poconos. While I was super excited for some relaxation, hiking, gambling, and a massage, I also feared the food situation. I have a weekly routine with food. All my food for breakfast and lunch is packed for work in advance and we have a set menu for our weeknight dinners. What was I going to do being away?! I kid you not, I began to panic. I started having irrational fears that everything I worked for all this time will go down the tubes and I will become the old me.

It took me a few moments but I gathered my thoughts. First thing I did was write a list of things we need. I like lists. I like being organized. I felt a bit calmer after that and that’s when I told myself to pack non perishable foods and I made a mental list of what I can eat when we eat out.

Foods I packed:

Protein bars… you all know I am always obsessing over different bars. My newest obsession is Oatmega

Here I am doing a free Oatmega advertisement. The company didn’t ask me to do this. I just love this bar so much, I had to take this picture.

Nuts
Bananas and apples
Jerky

Tips for better eating while on vacation:

Make a mental list of what you’re going to eat while you are away. Doing this you psych yourself out and know what to look forward to.
- Breakfast: Eggs and Fruit
- Snack: Something that I packed
- Lunch: Lots of greens and protein
- Dinner: Same as lunch
  - Research restaurants and local food joints. I did research before we left. I looked at the menus and knew what I was going to eat even before we got there.
Exercise/stay active. I get it, you’re on vacation and you want to relax. Personally, I find exercise to be relaxing. I also feel better about myself, Like I’ve done a good thing for myself for the day.
Portion control. I’m sorry, call it tough love but you don’t need to pig out while you are away. Pigging out because “you are on vacation” is stupid and you’ll regret it when you get home.
- I know I’ve said this before…but can the restaurants PLEASE stop serving bread? WHY oh WHY must you do this to me? Next time I am going to “accidentally” hit it off the table.
Drink water to fill up. No juice… Juice = empty calories. I know you all know that alcohol is also empty calories. I’d strongly advise you to watch yourself. I don’t drink at all so it’s not a problem for me but I know people love to drink, especially on vacation.

The weather was too nice to spend time indoors so we visited The Seven Tubs Natural Area and did a good 4 mile walk.

Moments after this picture was taken, I was crawling back up the hill, looking down and almost fell into the water. Thankfully my Husband was watching out for me and told me to stop crawling to my death.

We slept in a bit. Don’t judge me! I wake up the same time every day even if it isn’t a work day.

We had an AMAZING dinner at Ruth’s Chris Steak House.

Gambled and lost but we played craps for the first time ever!

What do you guys do when you go on vacation? Do you say, “ah, what the hell, I am going to do whatever I want?” Do you pack snacks? Plan in advance? Exercise? Have you gained weight while away? Have you lost weight while being away?

Our next trip is to Japan. This should be interesting…. *If you’ve been to Japan, give me some food advise! I don’t like fish or pork!

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Healthy Does NOT = Expensive

Many people argue that eating healthy is expensive. I STRONGLY disagree.

If you eat processed/fast-food because you think it’s cheap…what about the medical bills in the future? What about prescriptions in the future? Cholesterol medicine, blood pressure medicine, diabetes medicine/supplies, etc… it ain’t cheap.
Let’s do some basic math:
- My household= 2 people
  - Grocery shopping for the ENTIRE week (2-29 through 3-6), this includes breakfast for two, lunch for two, dinner for two and snacks. Total bill $80.00 with the help of coupons and Ibotta
    - Ibotta: This is one of my most favorite money savings apps (I’ve gotten over $100 back just from food/clothing shopping). I’ll give you the basic run down. Over 100 stores (grocery stores, clothing, electronic, etc) participate with this money back app. Each store/company posts rebates on specific items (you will not redeem money if it is not listed on the app), for example, I received 25cents back for buying an avocado. You scan your reciept and barcode(s) to the app, they verify the purchases and money is loaded to your account and you can transfer it to your Paypal account. The more people on your team, the more money you can get back. Please use my referral code so we can be on the same team: ciyalig. I believe the first rebate you redeem, you automatically get $10.00
    - Coupons. They work. If you download the ShopRite app, you can load virtual coupons to your phone. If you clip a coupon and ShopRite has a virtual coupon for that same item, ShopRite will DOUBLE that coupon! Example: You have a 25cent coupon for cheese, Shoprite has a 25cent coupon for that same brand. BAM! You just got a savings of 75cents. I walked out of ShopRite once with 3 Lara Bars, a box of pasta, marinara sauce and toothpaste all for FREE.
      - Total bill for the week is 80.00 thats $40.00 per person for 7 days. $40/7= $5.71 / 3 meals = $1.90 … Isn’t a meal from Wendy’s or McDonald’s like $5 + ? If you get fast food meals 3x a day that is $15+ dollars = approx $105.00 per week… this is for just one person and already costs more than my weekly shopping for 2 people. Someone explain to me how this is cheaper?
Purchasing tips:
- Find store brand products that work for you. Name brand doesn’t necessarily mean tastier. Name brands usually cost more than store brand.
- Buy in bulk. You can always freeze. We got a great deal on chicken thighs. We bought two packs and froze one for later use.
- Don’t buy premade food. It’s so silly to me when I see people buy pre-made egg salad…It ends up costing more than a dozen eggs. Make it yourself!
- Rain check please! If your store is having a major sale and the item is sold out, rain check it. You will get that item at the sale price when its back in store versus the regular price.
- Look online at brand websites and Facebook for coupons. I’ve gotten some pretty awesome deals on Dannon Greek Yogurt before (6 for the price of 3). Oh, lookie here, a Dannon coupon, how convenient for you!
How is this healthier and cheaper?
- 28oz bag of frozen chicken wings = $5.99
  - wings are the worst part to eat and the least filling. You would probably need to eat half the bag to feel slightly full.
- 3lbs (48oz) pack of fresh boneless skinless chicken breasts = $5.97
  - Cheaper, more meat, better meat and its versatile in terms of cooking.
    - you can make a crock pot dish, you can stuff chicken with broccoli and cheese, you can fry it up, grill, bake, etc… SO MANY HEALTHY OPTIONS!
Stop buying bagged salad kits. This is so silly to me. I see people eat an entire Caesar salad kit mix bag and they cost roughly $3.00 per bag. Let’s say you buy one bag for each work day lunch… 3 x 5 = 15.00 . I bought a family size box of leafy green mix for $6.99 … leafy greens are way healthier than iceberg lettuce and I just bought way more for way less.
Stop buying canned soup. High in sodium and how can soup containing meat that lasts for 25 years be healthier than a fresh soup? One can feeds one person for one meal. Make a giant pot of soup and it can last several meals and for more than one person!

I can go on and on with examples. But this ties back to my post on meal prepping. Clip your coupons, find rebate apps like Ibotta (join my team!), have a list, don’t go in blindly, prepare a menu for the week, use the same foods for different meals. As you get into a routine, meal prepping will become easier, shopping will become easier, you will become healthier, and quality of life becomes better.

I truly believe you are doing a disservice to yourself and your family by buying/eating/feeding processed foods. You only live once *YOLO* , be kind to yourself and your loved ones. Take care of yourself. Be wise. Be healthy.

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Cheesy Cauliflower!

I have these moments where I need to clear out. Get rid of everything! I don’t like things… I’m pretty sure in one of my most recent posts I touched upon my hatred of chachkas. So this post is dedicated to shopping in your own kitchen.

It’s unclear why we have bags and bags of frozen cauliflower but I was determined to use it this week. Clear out the fridge/freezer and spend less on food shopping… Yes, please!

Disclaimer– this recipe is addictive. In my opinion, it tastes like a really healthy version of macaroni and cheese. If you’ve always been open to sharing your plate with others, this will change everything. You will become selfish and overprotective of your food. This will bring out a different side of you.

My husband hates cauliflower… I was tempted to make him try this last night to change his mind. But beast mode came out and I kept this to myself. More cauliflower for me….More faux mac and cheese for me.

My only regret is that since it was a test recipe, I made very little of it. I will only have enough for 3 days worth of lunches but I want it for lunch forever and ever and ever.

Low Carb Chicken Cauliflower Casserole adapted from here

Recipe yields 3 cups. I recommend doubling up.

Ingredients:

1 bag frozen cauliflower (I used ShopRite steam in bag)
4 oz cream cheese softened
1 cup cooked chicken (I bought rotisserie and shredded it)
¼ cup salsa verde (I used Herdez)
Pinch of salt, black pepper, paprika and garlic powder
½ cup shredded cheddar cheese. Although, if you like a kick, maybe some pepperjack cheese!
*Optional: Chopped scallions (which I used) and chopped red/green peppers
*Optional: Red pepper flakes (which I used)

Directions:

Preheat oven to 375F
Microwave cauliflower as per directions on bag
Place cauliflower into an ovenproof dish (Pyrex is my fave)
Add the cream cheese, microwave for another 20- 30 seconds
Mix cream cheese and cauliflower together
Add chicken, salsa verde,seasonings, shredded cheese and the optional ingredients
Mix everything together and cook for 20-30 min. I like mine more crispy and crunchy so I cooked it closer to 30 minutes.

Let me know what you think and if you added any other ingredients.

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