Use a garbage bowl while cooking

Tip of the Week

Keep a small garbage bowl near you when cooking.  Simply choose a kitchen bowl to throw scraps, peels, and trimmings away.  You could also line the bowl with a plastic bag for easy clean up.  This will save needless trips and time going to and from the garbage can.  While chopping and cooking, there is a nice easy reach for throwing garbage away.   This is a great way to clean as you go and stay organized. 

Photo Credit:

Photo by Max Vakhtbovych from Pexels


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

#healthymeals #personalchef #nutritionist #chef #nutrition #culinary #weeklymeals #mealprep #specialoccasions #wholefood #ingredients #fresh #nutritionthymerd


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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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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