Nutrition Challenge: Week 2 Summary

Grab-n-Go

This week we’ll cover make-ahead, portable meals and making your own seasoning blends. Here’s a working outline of what I’m cooking this week.

Meatball Combos

Basic meat-n-veg ball recipe with different seasoning mixes and dips.

  • Thai turkey meatballs with scallions and “peanut” sauce
  • Chorizo meatballs with bell pepper slices and guacomole
  • Greek meatballs with cucumber, grape tomatoes and “tzatziki”

Frittattas

A basic recipe here.

  • Sausage and chard (breakfast)
  • Bacon and avocado (pre-workout)
  • Egg white and sweet potato (post-workout)

Sides and Sauces

Other dishes

(not covered in class)

Epicurious recipes to try:

Veggies

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Basic Frittata Formula

Here’s an outline for making a pretty good frittata. Add the pre-cooked meat or blanched veggies you’re in the mood for.

  • 12 eggs
  • 2 tablespoons butter, melted
  • 1/2 can full-fat coconut milk
  • a few shavings nutmeg
  • any cooked meat (optional – 1/4 to 3/4 pound pre-cooked weight)
  • blanched or steamed (one bunch, , bag or head. 4-6 average servings. Pat veggies dry or squeeze out excess water.)
  • salt and pepper to taste

Beat together eggs, butter, coconut milk, and nutmeg. Heat a large, oiled ovenproof skillet to medium-high, add egg mixture and immediately reduce heat to medium-low. With a spatula, scrape the sides and bottom a few times while the egg cooks a minute or two. Add toppings, use your spatula to press into egg if needed. Let cook undisturbed. When egg is about 2/3 cooked transfer to top rack of the oven and broil for 5 minutes or until crispy golden brown.

Alternate Cooking methods:

On the stovetop, reduce heat to low, cover and cook gently until firm in the center.

Pour mix into glass baking pan, add meat and veggies, cook at 425 F for 15 minutes or until cooked through.

 

Paleo-fied Dips and Dressings

Here are a few links and recipes I promised to post.

A few good links

Guacamole was born paleo. A recipe I like is here: Food 52

Ranch Dressing: I haven’t tried it yet, but I’ve heard good things about this recipe: Girl Makes Food

DIY Salad Dressing tutorial from my blog

New Sauces

from last night’s class

Sweet Thai “Peanut” sauce

actually almond, coconut and lime sauce.

  • 1 cup sliced almonds, lightly toasted
  • 1/2 medium apple, peeled and chopped
  • 3/4 cup coconut milk (full fat in the can)
  • 1 tablespoon lime juice
  • 1 tablespoon rice vinegar
  • pinch salt
  • squirt Sriracha, or to taste.

In food processor or Magic Bullet, process almonds until they are powdery. Add remaining ingredients and blend well.

Tzatziki Sauce

This one without yogurt

  • 2 tablespoons tahini
  • 1/2 cup coconut milk
  • juice of one lemon
  • 2 tablespoons olive oil
  • 1 clove garlic
  • 2 tablespoons fresh mint leaves or dill, chopped
  • 1 tablespoon coconut oil
  • 1 small cucumber peeled, seeds removed

Pulse all ingredients together in food processor or Magic Bullet.