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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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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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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Shred Chicken Easily

Two ways: stand mixer or two forks

The quickest and most efficient way to shred chicken is in a stand mixer, such as a Kitchen Aid.  First, bake chicken or poach/simmer in a pot for about 20-25 minutes, then while hot, add to a stand mixer with the paddle attachment.  Turn on and let the machine do the work for you!  (Cook chicken until internal temperature 165 F.)  You will have beautiful shredded chicken you can use for many meals – like in my post Batch Cook Proteins For More Meals

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Batch Cook Proteins for More Meals

Cook a larger batch of a main protein, such as chicken or beef, to make multiple meals with.  Keep the seasonings neutral or simple  salt and pepper.  A super easy meal that can be made in batches and kept in the refrigerator or freezer are soups – use almost any protein cut up or sliced.

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Swap Proteins to Try Healthier Dishes

Many different types of proteins can be substituted whether it be for health, flavor, or availability.  Trying new proteins, especially lean proteins can decrease your intake of fats and salt while still achieving great flavors.  Explore new options and recipes; I know I’m always researching how I can change a recipe or create a new one with ingredients I have!  Many recipes you can easily change the main protein while still using the same seasonings and marinades.  Also, changing the form of cooking such as using the grill, smoker, oven, stovetop, or braising pot can alter the flavors and textures.

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Vitamin A – Nutrition Month

Vitamin A is the fourth fat soluble vitamin in the series.  Fat soluble means that the body stores this for later use, mainly kept in the liver.  This vitamin is found in food sources such as in animal products and plant foods – dairy, liver, fish, fruits, vegetables, and oils.  Think of foods in the orange and yellow color family.

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Vitamin K – Nutrition Month

Vitamin K is found in two sources: green leafy vegetables; in some animal foods and fermented food

Helps to make some proteins that are needed to build bones (osteocalcin) and blood clotting (prothrombin).  This vitamin is absorbed in the small intestine and stored in fatty tissue and the liver.  Also found in the liver, brain, heart, pancreas, and bone.

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First In, First Out Rule

The First In, First Out (FIFO) system is used for old and new foods that need to be rotated in the fridge.  Specifically when food and box cartons are labeled with an “opened” date or simply the expiration date.  Now in a home fridge (versus restaurant) you probably aren’t going to date your food since it’s your fridge, but you can watch for expiration dates.  FIFO for a home fridge is more to be aware of food that is opened, old, or needs to be used up.  FIFO = food that goes in first, needs to be out first.

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