Meal Prep - Stir Fry

I realized yesterday, as I wandered aimlessly in Aldi, that I over-shop for groceries. I hesitate to spend $50 on myself for hair/mani/pedi/clothes, but won't blink on eye for groceries. In fact, I got teased by my husband last weekend about this! (Still unsure how I feel about that! lol) but since the beginning of my journey, I have realized that clean eating is a top priority for me (mani/pedis, although nice, not a top priority). However, overspending can hurt you! :( So, after being on this journey for 3 1/2 yrs, for the first time EVER I will plan my meals, use what I have, only going to the store once a week, double up on recipes. Here goes nothing! I guess you can say I started today with my stir fried dinner, where I made a double batch & have leftovers (and left over rice) for lunch & rice for whatevs. Below is the recipe I used! This will make approx 7 c of food! :)

Ingredients

3 c of cooked brown rice (I made 4 c, only used 3 & now I have 1 c ready for another meal!)

2 medium carrots, grated, shredded (I tossed mine in my Ninja)

1 can of sweet peas

4 eggs, scrambled 

2 T of soy sauce

I have a huge pan, so I was able to cook the veggies on one end & the eggs on the other. Once eggs are cooked, I combined them with the veggies, added the rice & soy sauce. I cooked for a little bit longer & viola! Done!

Below is the nutritional information based on 1 cup of this deliciousness!

Nutrition Facts

Serving Size 189 g

Amount Per Serving

Calories  390 Calories from Fat  44

% Daily Value*

Total Fat  4.9g 8%

Saturated Fat  1.3g 6%

Trans Fat  0.0g

Cholesterol  94mg 31%

Sodium  311mg 13%

Potassium  466mg 13%

Total Carbohydrates  73.1g 24%

Dietary Fiber  6.3g 25%

Sugars  4.6g

Protein  13.0g

Vitamin A 70% • Vitamin C 42% Calcium 6% • Iron 16%

Nutrition Grade A

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in saturated fat
• Very high in manganese
• High in vitamin A
• High in vitamin C

Enjoy!

Nancy,

xo

Homemade Granola - 103 calories per serving

I wanted to take a shot at making granola since I wanted to use granola for my Greek yogurt (but refused to pay the store price for it). This is what I came up with after browsing a hand full of recipes & doing my own "thing" This recipe makes a quart (or 16-1/4 c servings)

 Ingredients:

2 1/2 c rolled oats
1/2 T cinnamon
1/2 c nuts (I used almonds I ran through my Ninja)
1/4 c dried fruit (I used raisins)
3 T sweetener (I used agave)
1/2 t vanilla
1/4 c unsweetened coconut flakes
2 T hemp seeds
1 T chia seeds

Preheat oven to 300 degree F. Mix all the ingredients together until fully incorporated. I lined a cake dish with parchment paper & spread the mixture evenly. I toasted it for 30 minutes, mixing it up every 10 minutes. 

Below you'll find the nutritional information based on one 1/4 c serving...which is the perfect amount of topping for your Greek yogurt! :)

Nutrition Facts

Serving Size 26 g

Amount Per Serving

Calories  103 Calories from Fat  35

% Daily Value*

Total Fat  3.9g 6%

Saturated Fat  1.2g 6%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  2mg 0%

Potassium  98mg 3%

Total Carbohydrates  14.9g 5%

Dietary Fiber  2.3g 9%

Sugars  4.7g

Protein  2.9g

Vitamin A 0% • Vitamin C 0% Calcium 2% • Iron 5%

Nutrition Grade C+

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• No cholesterol
• Very low in sodium
• Very high in manganese

Bad points

• High in sugar
• Contains alcohol

Soooo yummy!

Enjoy!

Nancy,

xo

Homemade Puerto Rican Coconut Pudding - Tembleque

Like a lot of my fellow Ricans, I have grown up with tembleque "from the box", the good ol' "pour powder & add milk to a pot, stir & bring to a boil" type technique. But after a recent trip to Cozumel, Mexico, we spent the day at Sky Reef (which is truly an amazing place; snorkeling, massages, drinks & lunch right on the reef!), had lunch there & eventually ordered dessert; coconut pudding. 

Upon coming back from vacation, I vowed to FINALLY make my beloved "tembleque" from scratch & added a slight twist of my own. 

Ingredients:

4 c of coconut milk
1/2 c sugar
1/2 c cornstarch
1/2 c unsweetened coconut flakes

Heat 3 cups of coconut milk in a pan (don't bring to a boil, just get it hot). While that's going, take the 1 c of coconut milk & mix in the sugar & cornstarch until there are no lumps. Once that's done & milk in the pot is hot (borderline to a boil), add the 1 c mixture & stir until it thickens (it took mine about a minute to thicken up). Once it thickens, mix in the coconut flakes. Once everything is incorporated, pour into 8-1/2 c ramekins or into a dish to chill in the fridge. Garnish with cinnamon. 

Below is the info based on 1-1/2 c serving. 

Nutrition Facts

Serving Size 146 g

Amount Per Serving

Calories  388 Calories from Fat  284

% Daily Value*

Total Fat  31.6g 49%

Saturated Fat  27.9g 139%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  19mg 1%

Potassium  316mg 9%

Total Carbohydrates  27.9g 9%

Dietary Fiber  3.7g 15%

Sugars  16.5g

Protein  2.8g

Vitamin A 0% • Vitamin C 6% Calcium 2% • Iron 12%

Nutrition Grade C

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• No cholesterol
• Very low in sodium

Bad points

• Very high in saturated fat
• High in sugar

Enjoy!

Nancy,

xo

No-Bake Walnut Brownies

I am finally taking full advantage of my Ninja & just using it every chance I get! I realized I still had a huge bag of walnuts in my kitchen that my sister gave me. I am normally not a picky eater, but there are some foods out there that I am hesitant towards (walnuts & mushrooms are the two that pop in my head right now! lol). I don't mind them, but I am indifferent towards them! Walnuts are okay with paired with something else (I don't like the walnut's aftertaste on its own)...which is why the bag as been in my kitchen for months; untouched! lol

Today, I began to search Pinterest for some ideas & after viewing a this recipe, modified it a bit to what you see below. 

1 c dates
1 c walnuts
2 T dark cocoa powder or carob powder (I used dark cocoa)
1 t vanilla
pinch of salt

I combined everything in my Ninja (I think next time I am going to do the walnuts first & then add the dates). Once everything is combined & well mixed, instead of rolling them into balls, I just pushed them into a small baking pan I had & put them in the fridge for about 2 hrs. I did line the pan with parchment paper. I then cut up into 12 pieces. 

Below is the nutritional information based on 1 piece. Enjoy! <3 font="">

Nutrition Facts

Serving Size 27 g

Amount Per Serving

Calories  109 Calories from Fat  57

% Daily Value*

Total Fat  6.3g 10%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  62mg 3%

Potassium  152mg 4%

Total Carbohydrates  12.7g 4%

Dietary Fiber  2.2g 9%

Sugars  9.5g

Protein  3.0g

Vitamin A 0% • Vitamin C 0% Calcium 1% • Iron 4%

Nutrition Grade C+

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in saturated fat
• No cholesterol
• High in manganese

Bad points

• Very high in sugar
• Contains alcohol

Enjoy,

Nancy

xo