Meal Prep- Week 2- Crockpot Beef and Broccoli, Beef Stew, Grilled Chicken

This week I had a crock-pot recipe, a stew on the stove and did my chicken on the grill. Easy clean up and lots of food....ingredient list for all three recipes is at the bottom :)

Here are the recipes...

Paleo Crockpot Beef and Broccoli

By far my most popular recipe online. It is still very tasty reducing the amount of honey. I serve mine with 1/2 cup of rice.  


Serves 4-6

- 1.5 lbs flank steak (or skirt steak), cut against the grain in thin strips 

- 1/3 cup arrowroot powder 

- 2 Tblsp avocado oil (or olive oil)

- 1 tsp. minced fresh ginger

- 2 garlic cloves, minced 

- 1/2 cup coconut aminos (or gluten free soy sauce- reduced sodium)

- 1/4 cup water

- 1/4 - 1/2 cup honey (I have made it with less and it works fine!)

- 1 Tblsp Siracha (or other hot sauce)

- 3 green onions, diced 

- 2 large carrots, small dice (about 1 cup)

- 2-3 broccoli crowns cut into florets 

Directions:

1. In the crockpot mix the steak and arrowroot powder until it is evenly coated.

2. Whisk the remaining ingredients except the carrots, onion and broccoli and pour over the steak.

3. Add the carrots and onion. 

4. Cook on low 4-5 hours or on high 2-3 hours. During the last half hour add the broccoli and stir.

Beef Stew

With fall approaching stews, soups and chili's are making their appearance in my kitchen. I made mashed sweet potatoes to eat with this... my sister used Udi (gluten free) bread. 

- 2 lbs Stew Beef, cut into 1 inch pieces
- 3/4 teaspoon salt, divide
- 1/2 teaspoon black pepper
- 1 Large Tomato (or two plum), chopped and seeded 
- 2 cups Lower-sodium Beef Broth
- 1/2 cup water + 1/4 Cup 
- 1 tablespoon minced garlic
- 1/4 cup Arrowroot Powder
- 1 tsp Italian Seasoning
- 1 bay leaf
- 1 (8-ounce) White Button mushrooms, sliced
- 3 Carrots, peeled and sliced
- 1 Sweet Onion, finely chopped

1. In a dutch oven, or large pot, over medium high heat a small amount of oil. Add the beef and brown on all sides. It does not need to be cooked through. Remove the beef.

2. Add a splash of beef stock and scrap the brown bits off the bottom of the pan. Add the vegetables and saute a few minutes until softened. Add the seasoning, the rest of the stock and the beef back in. Bring to a boil.

3. Mix the arrowroot powder and 1/4 cup of water together. Add this slurry to the pot and stir....the stew will thicken. If it is too thick add a bit more broth. Simmer for 1 hour covered. Remove the lid, stir, and simmer another hour uncovered. 

Grilled Chicken w/Roasted Broccoli

Simple enough! The chicken was cooked outside on the grill- seasoned with lemon pepper, olive oil and salt. 
Roasted Broccoli- preheat the oven to 425 degrees. Trim broccoli into bite-sized florets, place on a parchment-lined cookie sheet- drizzle with olive oil, garlic salt and pepper.... cook 15ish minutes. Yum! 

Ingredients

____1.5 lbs flank steak (or skirt steak)

____2 lbs Stew Beef

____Chicken Breasts (as many as you want for your family:) 

____ Arrowroot powder 

____Avocado oil (or olive oil)

____Fresh Ginger

____Garlic

____Coconut aminos (or gluten free soy sauce- reduced sodium)

____Water

____Raw Honey

____Siracha (or other hot sauce)

____ Green Onion

____ Carrots

____ Broccoli crowns (5-6 crowns)

____Salt

____Black Pepper

____1 Large Tomato (or two plum)

____2 cups Lower-sodium Beef Broth

____Italian Seasoning

____Bay leaf

____1 (8-ounce) White Button mushrooms

____1 Sweet Onion

Michigan Crockpot Pork Tenderloin

Getting to the box is still a struggle... but it's getting better and as with every time I go back to work, and she is a year older, it just takes some adjusting and I will figure it out. That's not without some trial and error though- I was so tired and so frustrated last Friday I sat on my kitchen floor and cried when she messed up the ingredients in the pizza we were making... completely out of character for me, but that's what exhaustion does to a person. It helps to know people who also have home gyms that can give me the 30 minute break I need to work out....

... but she always wants to join. 

Made with all Michigan products (aside from maybe the pork) this reminds me of my beloved Grandma Alice because she used to make pork chops with apple sauce. It was one of the few times I remember eating pork growing up- aside from bacon :) I got the idea from a beef tenderloin idea I saw in a magazine with apples and onion.  

MICHIGAN CROCKPOT PORK TENDERLOIN

- 4 lb Pork Tenderloin* (*if you are using a smaller amount of meat the cooking time with be shorter)
- 1/2 Cup Maple Syrup 
- 1 Tbsp Cinnamon
- 1tsp Allspice
- 1/2 tsp Salt
- 2 Honey Crisp Apples, cut into thin slices

1. Trim the fat off the pork. Cut 7-8 slits in one side about 2 inches apart. Stuff 2 apple slices in each slit.
2. In the bottom of a slow cooker, place most of the remaining apple slices. Lay the stuffed pork on top. Surround with the other apple slices. 
3. Sprinkle the spices over the top. Drizzle with the maple syrup. Cook 8 hours on low or 4 hours on high and enjoy the smells!
4. To make a sauce out of the sauce- remove the meat and apples- pour the liquid into a sauce pan over high heat. Make a slurry out of 2 Tbsp of Arrowroot powder mixed with 2 Tbsp of water... while whisking, pour this into the boiling liquid. It will thicken quickly. I wanted mine smooth so I used my immersion blender when it was done.

I served my meal with butternut squash.

Meal Prep- Week 1- Pork Tenderloin, "Pasta"Bake, and Mini Meatloaves

This week I had a crock-pot recipe, and two in the oven. Easy clean up and lots of food. Including bake times, this took me about 3 hours. 
I am still working with the format of this so you can grocery shop and check items off easily.... hang with me and input would be great!

Michigan Crockpot Pork Tenderloin

Made with all Michigan products (aside from maybe the pork) this reminds me of my beloved Grandma Alice because she used to make pork chops with apple sauce. It was one of the few times I remember eating pork growing up- aside from bacon :) I got the idea from a beef tenderloin idea I saw in a magazine with apples and onion. 

- 4 lb Pork Tenderloin
- 1/2 Cup Maple Syrup 
- 1 Tbsp Cinnamon
- 1tsp Allspice
- 1/2 tsp Salt
- 2 Honey Crisp Apples, cut into thin slices

1. Trim the fat off the pork. Cut 7-8 slits in one side about 2 inches apart. Stuff 2 apple slices in each slit.
2. In the bottom of a slow cooker, place most of the remaining apple slices. Lay the stuffed pork on top. Surround with the other apple slices. 
3. Sprinkle the spices over the top. Drizzle with the maple syrup. Cook 8 hours on low or 4 hours on high and enjoy the smells!
I served mine with butternut squash.

SPICY "PASTA" BAKE

I doubled this recipe and made it in a 9"x 11" glass dish. It is based off of a Paleomg recipe- always a hit though! Here is the original post!

(this is the original, un-doubled recipe that serves 4-6)

- 1 spaghetti squash
- 2 cups baby spinach
- 1 pound chorizo (loose or removed from casings) 
- 1 small onion (finely chopped)
- 1 garlic (minced)
- 1.5 cups marinera sauce
- 3 eggs

Preheat the oven to 400 degrees. 
1. Cooking spaghetti squash: cut the squash in half length-wise and remove seeds. Place face down on a cookie sheet and bake 45 min to an hour. 2. While the squash is cooking, sweat the onions and garlic in a little oil over medium heat. When they start to turn translucent add the chorizo and cook through. 3. In a 8x8 glass baking dish, mix the marinara and eggs, add the squash, spinach, and chorizo. Mix until everything is homogeneous. 4. Bake at 375 degrees for an hour until the top is crispy. So good!

Mini- Meatloaves 

Adapted from Nom Nom Paleo's Asian Meatballs... although a decent amount was changed :) 

- 2 lbs Ground Sirloin

- 2 Eggs

- 3/4 Cup Sweet Potato, minced (abotu 1/2 large)

- 1/2 Sweet Onion, minced

- 1 tsp Garlic Salt

- 2 Tbsp Gluten Free Soy Sauce (or coconut aminos)

- 2 Tbsp Coconut Oil, melted

- 1/4 tsp Black Pepper

- 1 Cup Marinara 

Pre-heat Oven to 375 degrees

1. In a large bowl, mix all of the ingredients- except the marinara- until just combined. Don't over mix. 

2. Using one large loaf pan, or a mini pan, press the mixture gently and top with the marinara. Bake 35-45 minutes. 

Ingredient List:

____ 4 lb Pork Tenderloin

____ 1/2 Cup Maple Syrup 

____ 1 Tbsp Cinnamon

____ 1 tsp Allspice

____ 1/2 tsp Salt

____ 2 Honey Crisp Apples

____ 2 lbs Ground Sirloin

____ 5 Eggs

____ 3/4 Cup Sweet Potato

____ 2 Sweet Onions

____ 1 tsp Garlic Salt

____ 2 Tbsp Gluten Free Soy Sauce (or coconut aminos)

____ 2 Tbsp Coconut Oil

____ 1/4 tsp Black Pepper

____ 2 1/2 Cups Marinara Sauce

____ 1 Spaghetti Squash

____ 2 cups Baby Spinach

____ 1 pound Chorizo (loose or removed from casings) 

____  Garlic

Nut-Free Banana Bread

With my school year starting meal prep has taken on a new meaning... last Sunday there were two crock-pots going, things on the grill and things in the oven... but that meant no cooking during the week! Stay tuned because I will be sending out my meal plan and grocery lists weekly. :)

I have also had a lot of events lately. We went to the Macedonian Convention in Detroit and my cousins wedding the next weekend.... Charlie was a fan of new dresses and the chicken dance. 

New artisan stand mixer meant a recipe had to happen in which it could be used!! Although I was tempted to use almond flour, I decided to keep with my typically nut-free recipes. This was incredibly moist and even better the next day after being in the fridge. I don't care for super sweet desserts and so if you bananas are not as sweet as you would like a bit more honey added might be what you want to do.

Nut-Free Chocolate Chip Banana Bread

- 3/4 Cup Coconut Flour
- 1 tsp Baking Powder
- 1 Tbsp Cinnamon
- 2 tsp Allspice
- 1/4 tsp Salt
- 3 Large, Very Ripe Bananas (4 small)
- 4 Eggs
- 1 tsp Vanilla
- 1/4 Cup Coconut Oil (melted)
- 2 Tbsp Milk (or water)
- 2 Tbsp Honey* (more if you want it sweeter)
- 1/4 Cup Mini Enjoy Life Chocolate Chips (non-dairy)

Preheat the oven to 350 degrees.

1. With a mixer, or your arm muscles, mash the banana and add the eggs, vanilla, coconut oil, milk, and honey. Mix until well combined.

2. In a separate bowl, whisk the coconut flour, baking powder, spices and salt. Slowly add this to the banana mixture. Stir until well combined. 

Fold in the chocolate chips.

3. Pour the batter into a greased loaf pan. Bake 45 minutes -1 hour until a toothpick inserted in the center comes out clean. Cool and store in the fridge. 

Lemon Chia Seed Mini Muffins

First day of school.... everyone is celebrating their kids leaving and moms every where are rejoicing, right? Well not this one. Being that I am a teacher, this means switching gears and leaving my little one in the hands of someone else as I go back to work and spend time with other peoples' children. It isn't that I don't like my job, I wouldn't be able to do it if I didn't, it is just hard leaving my everything after a summer together. I have always said I would work even if I had the option to stay home- so I am not complaining- but that doesn't mean this initial change in routine isn't hard and I don't miss the freedom of my summers. Now food is prepped on Sundays, I spend my time working out alone more often, and all of my tasks around the house must be completed in a different timeline. Here we go... seventh year teaching high school.....

When my mom tried my "Chia Seed Muffins" she said the chia seeds reminded her of poppy seeds... lemon poppy seed muffins are one of my favorite muffins so I thought why not adapt the recipe to copy cat those?! Turns out these little things are super tasty. 

Charlie ate 3 of them in one sitting.... that's a win for me. 

Lemon Chia Seed Muffins

(Printable Version)

(makes 33-35 mini muffins)

- 1 Cup Coconut Flour (do NOT sub other flours)

- 1/2 tsp Salt

- 1 tsp Baking Powder

- 6 Eggs

- 1 Ripe Banana, mashed

- 1/4 Cup Maple Syrup

- 1/4 Cup Coconut Oil

- 1 tsp Vanilla Extract

- 1/4 Cup Milk (any kind)

- 1/2 Cup Lemon Juice

- 1 Tbsp Lemon Zest

- 1/4 Cup Chia Seeds

Preheat oven to 350 degrees

1. Whisk the flour, salt, and baking powder together in a large bowl.

2. In a separate bowl, whisk the eggs through lemon juice.
3. Pour the liquid into the dry ingredients a little at a time and mix as you go so you don't have lumps.

4. Add the chia seeds and stir gently. 

5. Grease a muffin pan really well- pour about 1 tablespoon of the batter into each spot (about 3/4 full). Bake 15-18 minutes until a toothpick inserted in the center comes out clean. Let them cool completely before removing from the pans. 
  

Nutrition Facts
Servings 33.0
Amount Per Serving
calories 63
% Daily Value *
Total Fat 3 g	5 %
Saturated Fat 2 g	12 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 34 mg	11 %
Sodium 135 mg	6 %
Potassium 48 mg	1 %
Total Carbohydrate 6 g	2 %
Dietary Fiber 2 g	8 %
Sugars 2 g
Protein 2 g	4 %
Vitamin A	1 %
Vitamin C	3 %
Calcium	2 %
Iron	4 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.