Fruit Smoothies
Blueberries, Bananas, Pineapple, Strawberries, Raspberries, Peaches and Blackberries. (Experiment as you feel inspired, I have done mango and I am planning on trying Kiwi). The tricky part is preparing the fruit into 4oz. portions, then combining those portions to form 16oz. portions. After combining the portions together in a large ziplock back, I roll them up and store them in the freezer. An example would look something like this.
Peach Raspberry Smoothie
8o
z. of Canned Peach Chunks (drained)
4oz. of
Raspberries
1
Banana (considered 4oz. portion)
Note: Make sure you
peel the banana and break it in half
before you freeze it.
In the morning, place the fruit in the microwave on auto-defrost for .4-.5lbs or 3.5-4 minutes. Put the fruit in the blender, then add 4oz. of low-fat milk, and 4oz. of a delicious 100% fruit juice. You can choose pomegranate, orange, cranberry, and or basically any kind of real juice that you think would be tasty. After the fruit and liquids are combined in the blender, let it sit there for 15-20 minutes. Then you are ready to blend. Blend on low speed for 1-2 minutes. Let sit for 1 minute, then blend it at a medium speed for 1 more minute, and serve immediately.
You can skip the entire process by just combining everything in the blender carafe the night before, and let it sit in the fridge for the night. In the morning it'll be combined and thawed enough to just take it out of the fridge and start the blending process.
Note: If the liquid at the top isn't rotating toward the bottom, it may not be thawed enough (let it rest for 5 minutes and try again), or an air pocket might have developed from blending it too fast (turn it off and let the bubble rise to the surface then start again).
Chicken Bake
I can't tell you how great it has been to have pre-prepared chicken for the week.
Early in the week I buy my favorite brand of chicken tenderloins. About 1-1.5 pounds worth. Then I gather up some garlic, crushed red pepper flake, grill seasonings, salt, and pepper. (You can do whatever you think might be tasty). I combine all the spices and the chicken in a bowl and toss it until they are all thoroughly coated. Then I put all the chicken in a pyrex dish and cook them in the oven 350 degrees for about 25-30 minutes. I check it often making sure I don't over cook them. If you're unsure just pull the dish out, and try and pull the chicken apart with a fork. It should come apart easily and be tender and moist. You can store the chicken in a plastic container in the fridge.
Now you can make delicious omelets, sandwiches, and salads all week long without having to worry about cooking the chicken anymore!
Turkey Bacon
Personally, I like the taste of Turkey Bacon better than regular bacon. I'll probably catch a lot of grief for that, but at least understand that turkey bacon is significantly better for you. It's like a tender thin piece of jerkey! Try to find some decent quality turkey bacon in your local food store, there are some packages for like $0.60 for 100 pieces, just do yourself a favor and spend the $2.50 on some decent turkey bacon.
When you get home, don't even freeze the bacon, prepare a cookie sheet by spraying all natural cooking spray on it, placing a large piece of wax paper over the surface, then spray the wax paper with the cooking spray. Line up your bacon strips so they overlap ever-so-slightly, pre-heat the oven to 375, and cook them for 20 minutes.
Wrap these bad boys in a plastic bag and store them in the fridge for the rest of the week! Easy, easy, easy, great for all your sandwich and salad needs! (Or you can sneak them into egg-white omelets like me!)
