Eat a small snack before going out

Before heading out to an outing, errands, a party, or even dinner, eat a small snack before.  This will help prevent overeating and “eyes bigger than your stomach.”  If you are fully hungry before going out, this can lead to snacking more than usual, eating large portions, fast food, etc.  

Healthy small snack ideas:

Cheese and crackers

Celery and peanut butter

Piece of fruit and peanut butter

Hard boiled eggs

Hummus with veggies and pita chips (or beet hummus)

Vegetables with a homemade dip

Pair protein and fat with some carbs!  The protein keeps you full, slows digestion, and keeps blood sugar level.

Photo Credit:

@wildsonoraphoto



Let’s Cook and Meal Prep

Let’s Cook + Meal Prep

Custom healthy meal prep, keeping nutrition at the forefront!

Offering Weekly Meals & for Special Occasions

Perfect for busy, working families and those with specific dietary needs

Let’s turn family friendly and comfort meals into healthier versions!

*Custom menus for you (changes weekly)

*Meals can be refrigerated or frozen

*Grocery shopping (optional)

*Cooking fresh meals in your home

*Packaging and labeling prepared food

*Cleaning the kitchen 

*Happy refrigerator

Benefits of a Personal Chef

*In home cooking

*Saves you TIME and energy

*Custom meals and meal prep

*Healthy and nutritious meals

*Lots of variety for meal choices

*Prepares specialized diets and dietary needs

*Options for Heat & Eat (fully cooked) or Cook & Eat (marinated, par cooked)

*Grocery shopping for you

*Fresh ingredients every week

*Clean kitchen by a chef every week

*Distinctive, Delicious, Affordable

Vegetarian, Vegan, Gluten Free, Dairy Free, Egg Free, Paleo, Whole30, Plant Based, Heart Healthy, Low Sodium, Low Fat, Low Carb

Professional

10 years culinary experience + culinary school

8 years nutrition experience + food & nutrition degree

Photo Credit:

By Kinship Photography  – Jenny Dupuis

Wild Sonora Photography – Rachel Richards

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Keep an Immersion Blender Handy

An immersion blender is a small hand stick blender that is compact.  This gets submerged into a pot or bowl to puree, rather than pouring liquid into a regular blender.  Main uses for this type of blender are for pureeing soups, sauces, vinaigrettes, pesto, mayonnaise, etc.  Typically the immersion blender will come with a small measuring cup to puree items in, very handy!  If something is made that is lumpy or too chunky, simply use your immersion blender to quickly puree.  Move the blender and tilt around the pot or bowl for best use. I love mine because I can quickly puree items or take it with me to another house  – very portable and easy to clean!

Benefits:

Small and compact

Portable

Blend straight into a pot or bowl

Easy to clean

Make small or large batches

Photo Credit:

Photo by Katie Rosario on Unsplash


Labor Day Fun and Food

Tomorrow is Labor Day typically filled with family, friends, food and drink.  We gather in the hot sun in the backyard with the grill fired up and pool floating.  I strive to make a variety of food or have it be potluck style.  There is always beer and cocktails flowing but this year I want to make some fun hydrating mocktails. 

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Freeze Your Grains and Pastas

Spend one day a week or once a month cooking your healthy grains and pastas – true meal prep!  This will save you so much time when trying to prepare lunch or dinner (usually last minute).  Cook the grains or pastas, then once cooled place into gallon bags, press flat, and label with the name and date cooked.  Then store in the freezer flat. 

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Aisles of the Grocery Store

As a general rule of thumb, the perimeter of a grocery store has healthier, fresher, and less processed food items.  Most foods – some still have hidden sugars like pre-made salad dressings and sauces – are healthy and fresh.

The middle aisles carry more processed foods such as chips, crackers, packaged cookies, condiments which tend to be high in sodium.  These typically contain preservatives which are a chemical or additives to keep them on the shelves longer – shelf stable products to last longer.1

Although, not all middle aisles are bad.  There are whole grain pastas, rice, canned and dried beans, canned tomato products (just watch out for sodium), broth and stock, nuts, seeds, spices, seasonings – still being essential grocery items.2

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One Pot Dishes or Casseroles

Some of my favorite dishes to make are one pot wonders and casseroles.  Every ingredient is in one spot – protein, starch, vegetable.  You could still make a side dish or large salad, but every component of a meal is in one pot!  One of the best parts is there’s only one dish to clean up!  Aside from the cutting board, knife, and utensils.  Plus these dishes make for great leftovers and to take for quick lunches.  Be sure to pack a lot of flavors, herbs, spices, protein, fat, and carbs into the dishes to keep you full and going!  One pot dishes and meals are so homey and warm, making you feel good while still loading up on healthy ingredients.  

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