1 Week of Meal Prep Recipes for Health, Fitness and Saving Money

 Over the last year or so, I've been making an effort to prepare fresh meals for the week ahead of time. Part of this is has been to save money, since there's less tendency to opt for the last minute take-out meal if there's food already prepared at home. The other part of this, has been that I've been really trying to watch what I eat for health reasons.  So, today I'm going to share a few menu's and base recipes that can make several different flavorful meals.  Those who've been following my blog for a few years know that this is something I do regularly and it was the basic idea that I used on my TV show in Las Vegas. It just saves so much freakin' time! Different from my Meals in a Jar, this is fresh food. Most of these can easily be put in the freezer as well, so it's possible to have them on-hand for longer than a week. I make at least two of each of these meals, that way I have some for lunch and some on hand for dinner. This also ensures that my teenage boys will also have healthy choices available.

14 meals

Grilled Chicken 5 ways with Bell Peppers and Vegetables
Grilled Shrimp with Multi-Grain Stuffed Bell Peppers
Smoked Maple Salmon Slaw with Sprouted Quinoa

 Grilled Shrimp with Multi-Grain Stuffed Bell Peppers

yield 2 meals

• 12 oz shrimp, peeled and veined
• 1 Tbsp. Garlic infused Avocado Oil
• 5 mini bell peppers, cut in half and seeded. 
• 1 cup cooked mixed grains (wheat, oats, triticale, or rye)
• Chef Tess All Purpose Seasoning
• Red pepper flakes
• Green onions

 Directions: Saute shrimp in avocado oil. Remove from the pan and divide between two freezer safe meal containers.  Saute the bell peppers in the pan until tender. Arrange around the shrimp. Fill each pepper with a Tablespoon of cooked mixed grains.  Season well with all purpose seasoning, pepper flakes and green onions. Chill immediately.  To reheat, microwave 2-3 minutes on high. If frozen, 4-5 minutes.

 Smoked Maple Salmon Slaw with Sprouted Quinoa

yield 2 meals

• 12 oz. Smoked Salmon filet 
• 1 tsp. Maple Syrup
• 1/4 tsp Chef Tess All Purpose Seasoning
• 4 cups cole slaw greens
• 10 drops stevia
• 2 Tbsp. vinegar
• 1 Tbsp. garlic infused avocado oil
• 2 Tbsp. fine minced onion
• 1 tsp. poppy seed
• salt and pepper to taste
• 1 cup cooked sprouted quinoa

Directions: Grill the salmon until just cooked through, about 5 minutes. Drizzle with maple syrup and season well.  Divide salmon between 2 meal containers. In a large bowl, combine the slaw greens, stevia, vinegar, oil, onion, and poppy seeds. Season to taste. Divide between the two meal containers, next to the salmon.  Divide the quinoa between the containers, 1/2 cup each.

Grilled Chicken 5 ways with Bell Peppers and Vegetables 

yield 10 meals

A few weeks ago I shared how I've been on a real chicken kick the last bit and experimenting with a ton of flavor ideas to add some real jazz to my family's table with very little extra effort on my part. Yes, I do use Ahuacatlan Avocado Oil in this recipe. They sent me several cases of it to play with and I've been super impressed with the high smoke point and buttery flavors that it adds to my cooking. A high smoking point, by the way, is the best way to ensure that you won't be adding free radicals to your diet. 

One batch of marinade base will season 3 lbs of chicken breasts (about 10 breasts). Just baste them well in the marinade base.  Divide this marinated chicken into 10 meals in 5, quart-sized freezer bags with 2 breasts each to give you the meal variations. It's the perfect amount for a fast meal.  Then, simply combine the flavor ingredients in the quart sized bag with the breasts.  Allow to marinate at least an hour in the fridge, but I prefer overnight.  Then, drain marinade and bake or grill as desired. 

OR for bolder  simpler flavors:  Marinate all in the chicken in the marinade base, drain and bake/grill and then top each breast with the flavor variations in the serving dishes, as you would for a BBQ rub. The flavor will marry with the chicken as it sits in the fridge or freezer for service. 

Marinade Base

1 cup  Ahuacatlan Avocado Oil

1/3 cup Balsamic Vinegar

2 tsp salt

2 tsp pepper

Here's the flavor options:

Lime Poppyseed

Add 3 Tbsp minced garlic

1 Tbsp. poppy seeds 

2 Tbsp. lime zest 

Greek Festival

To base add: 

3 Tbsp. fresh minced dill

1 tsp oregano

1 tsp rosemary

1 tsp.  ground fennel seeds

 Garnish with kalamata olives and diced red pepper after cooking.

Orange and Onion Balsamic

To base add: 

3 Tbsp. orange zest

1/4 cup garlic

1/4 cup minced white onion

Raspberry and Rosemary

To base add:

1/4 cup raspberry juice concentrate 

1 Tbsp. minced rosemary

1 tsp fennel, ground

Hawaiian Pineapple Orange Guava

To base add:

1/2 cup Pineapple Orange Guava Juice concentrate

1 Tbsp. minced ginger

1/4 cup teriyaki sauce

1 Tsp. garlic

1/2 tsp ground cardamom

There you go! Now line up 10 meal containers and put one of each of the chicken variations in each container. Add 1 cup of grilled bell peppers  and steamed vegetables to each container and you're set!

Always My Very Best,

Your Friend Chef Tess

Profiling of a Killer...Salad. Herb Alchemy 101 (4 Salads from One basic Recipe)

I was blessed to be a guest on the The Morning Scramble AZTV7 with the legendary PAT McMAHON and LISA SCHNEIDER-CIPRIANO.  It was one of the most pleasant experiences ever!  They were just simply adorable down there at the studio and warmly welcoming.  I always appreciate that!  It was such a treat! Oh mercy. I just said, "treat"...like my granny. It was such an awesome dude-fest rockin'-down party event. There. Phew. I can't use granny words yet. Oopsie Daisy.  {Crap. Just did it again. Granny word.} Ya know what? Who cares if I use a granny word? I don't.  

Okay. Photo opp:
Aaaaaa-freakin'-dorable. See?!

 On the show we talked about a few recipes and flavor profiles and I wanted to share them here on the blog.  Oh I also wanted to just kiss Pat...but I think he would have taken it wrong. Such a cool guy!  Lisa shared some really great stories about her culinary genius kiddos. She. Has. Triplets. I have no excuse for having a fat butt.  

Okay. Now...as for the recipes.  These are the ones I share in my herb and spice class, but in the class you will get a freakish ton more of information...and you'll get to taste the salads I make. So you should still come to classes darlings.  I do however realize that there are some of you who live waaaaay out of town and I have not forgotten any of you. 


Herb Alchemy 101 Cooking Without a Recipe

How many just read the words "herbs and spices without a recipe" and panic set in? I can hear you saying, "I don't cook like that! I need a recipe.” If that is you, then this post is for you. I want you to try to let go of your cooking inhibitions and think with your heart. If my 11 year old can do this, you most definitely can do it! I believe in you!

So to begin with a basic explanation, herbs are the aromatic leaves, flowers, and stems of plants and spices are seeds and the bark of aromatic edible plants. Fresh or dry herbs and spices will work in cooking applications, but make sure you smell inside the jar. If it smells like the spice or herb, then the stuff inside is still full of flavor. Most spices will need to be in ground or grated form for cooking or baking. If you don't have a spice mill (not many people do), then just buy them pre-ground. 

Below is the basic outline of some flavors that work together well. Follow the steps and you will find success.   

Step 1: Begin with the pasta salad base.

Chef Tess’ Pasta Salad 101

Basic Pasta Salad

Ingredients:

1 lb. pasta of your choice, cooked al dente and seasoned well with salt and pepper

1 cup chopped bell pepper

1 cup carrots, shredded or chopped

1 stalk celery, sliced thin

½ medium red onion, sliced thin or chopped fine

Mix together all ingredients in a large bowl. 

Step 2: Make one batch of basic vinaigrette.

Basic Vinaigrette for Pennies a Jar! (FAT free available)

Ingredients:

¾ cup olive or vegetable oil (flavored oils are great)

¼ cup red wine vinegar or cider vinegar

1 tsp. fresh pressed garlic

Herbs and spices (see below for variations)

Salt and pepper

Directions: Whisk oil and vinegar with other ingredients in a bowl. Start with a half teaspoon at a time of the herb or spice you want to add and then sample. Adjust flavors according to your taste. For one batch of salad, you will need one batch of salad dressing. Want a fat free salad dressing? You can make this dressing almost completely free of fat if you have ultra gel and juice or broth! Use ¾ cup vegetable broth or juice in place of the oil. In a cold sauce pan, combine the broth or juice with 2 tablespoons of ultra gel. Add the liquid slowly and whisk well. Next add the vinegar and remaining herbs and spices, adjusting the same as above when tasting. Use the dressing immediately and keep refrigerated. If the dressing gets too thick, simply add a little more liquid to thin it out.

Step 3: Add flavor profile to dressing & mix salad. 

Dressing Variations These herb and spice suggestions are to be used in the basic vinaigrette recipe to customize the recipe to fit your need. Add the flavor combinations directly to the basic pasta salad recipe. Come up with your own and try mixing and matching fresh veggies as they are in season. You can even add seasonal fruit you like. For hearty dinners, add some roasted chicken or beef. Try marinating your meat in the vinaigrette to save a lot of money instead of buying those fancy bottles of pre-made stuff. You can do this! It can be very liberating, but for you folks who just want a grab and go dressing fix, just use the pre-made spice blends.


These are lists of flavors that work together for the cuisine you want to create they are not a complete list. They are intended to get you started. 

Italian

Herbs: Basil, rosemary, thyme, flat leaf parsley, marjoram

Spices: Fennel, caraway, crushed red pepper, celery seed

Flavoring: Hard cheeses like parmesan, asiago, olives, roasted peppers, citrus zest, capers

Greek

Herbs: Dill, oregano, rosemary, mint, parsley,

Spices: Fennel, anise, black pepper, dill seed

Flavoring: Feta cheese, olives, pickled peppers

Mexican

Herbs: Cilantro, oregano, thyme

Spice: Cumin, coriander, chile pods, black pepper, allspice

Flavoring: Lime zest, roasted corn, green onions, radish, black olives

Asian

Herbs: Cilantro, mint, lemon grass, sesame oil (use 2 tsp. in place of some of the oil)

Spices: Cumin, chile paste, curry paste, fennel, ginger

Flavoring: Lime zest, soy sauce, hoisin sauce, citrus zest, peanuts or cashews

©Chef Stephanie Petersen. 2011. All rights reserved. Copies NOT permitted without written consent from the author even for personal or church use! Chef Stephanie Petersen can be contacted at Stephanie@cheftessbakeresse.com and is Chef Tess on Facebook and Twitter. www.cheftessbakeresse.com 

There you go darlings. Begin learning some flavor profiles. I'll be posting more in the future! I promise.

Always My Very Best,
Your Friend Chef Tess

Here are the blends that started it all!

 
The highest quality. The best flavors. A blessing to our family when you buy them here. Thank you so much.