Thursday, October 24, 2019

90-Minute Low-Carb, Keto Meal Prep

Spend 90-minutes in the kitchen on a Sunday and you’ll be thanking yourself all week long. This low-carb, keto-friendly meal prep stocks your refrigerator with five ready-to-eat meals.

Combining home-cooked ingredients (like pot roast) with convenient store-bought ingredients (like rotisserie chicken) keeps the prep work manageable. Herbs, spices, sauces, and keto-friendly condiments keep the flavors fresh and new each night.

Menu (each meal serves 4):

Meal 1: Pot Roast with Roasted Asparagus and Honey Mustard Slaw

Meal 2: Chicken Coconut Curry over Cauliflower Rice

Meal 3: Beef Carnitas with Spicy Jalapeno Slaw and Guacamole

Meal 4: Asparagus and Mushroom Scramble with Arugula Salad

Meal 5: Chicken Noodle Soup

What You’ll Need…

Shopping List:

  • 4 pounds/1.8 kilograms beef chuck roast
  • 1 rotisserie chicken
  • Eggs (half dozen)
  • 1 package/7 ounces/200 grams shirataki angel hair noodles
  • 2 onions
  • 1 head garlic
  • 2 pounds/1 kilogram asparagus
  • 4 medium zucchini
  • 8 ounces/226 grams sliced mushrooms
  • 1 12- to 16-ounce/453-gram bag frozen cauliflower rice
  • 1 package shredded red or green cabbage (coleslaw)
  • 1 6-ounce/170-gram bag arugula
  • 2 limes
  • 2 avocados
  • 1 jalapeno
  • Cilantro
  • Basil
  • Thyme
  • 3 cups (24 fluid ounces) beef stock
  • 8 cups (64 fluid ounces) chicken stock
  • 1 can coconut milk (13.5 fluid ounces/400 ml)
  • 1 bay leaf
  • Curry powder (1 tablespoon/15 milliliters)
  • Cumin (1 teaspoon/5 milliliters)
  • Chili powder (1 teaspoon/5 milliliters)
  • Salt and pepper
  • Primal Kitchen® Avocado Oil and/or extra virgin olive oil
  • Coconut oil
  • Soy sauce or tamari or coconut aminos (2 tablespoons/30 milliliters)
  • Red wine vinegar (1 tablespoon/15 milliliters)
  • Slivered almonds (1 cup/300 grams)
  • Parmigiano-Reggiano cheese (1 cup/90 grams grated)
  • Primal Kitchen Honey Mustard Vinaigrette (or your favorite homemade vinaigrette)


  • Instant Pot
  • 3 half-size rimmed sheet pans (13”x18”)
  • Parchment paper or foil (for easier cleanup)

Here’s the Plan…

Prep and Cook the Meat:

First, get the pot roast going because it takes the longest amount of time to cook. Season the beef by rubbing 1 heaping teaspoon salt and ½ teaspoon black pepper into the roast.

Roughly chop two onions. Use one chopped onion for the pot roast and set the other aside for later.

Peel 6 cloves garlic and smash them with your palm.

Turn the Instant Pot sauté setting to high. Drizzle a tablespoon or two of avocado oil into the pot. Put the roast in the Instant Pot and sprinkle one chopped onion around it.

Sear the meat, turning as needed, until all sides are nicely browned (about 2 minutes per side). Mix the onions occasionally, so they become soft and nicely browned.

Add the garlic cloves, 3 cups beef stock, 1 tablespoon red wine vinegar, a few sprigs of thyme and one bay leaf.

Put the lid on the Instant Pot and set the pressure release valve to “sealing.” Use the manual setting to cook on high pressure for 50 minutes. When 50 minutes is up, let the pressure release naturally.

When the pot roast is done, remove it from the Instant Pot and let the meat cool on a cutting board. Shred the meat and store in two separate food storage containers for two separate meals.

While the pot roast is cooking, get to work on the other ingredients.

Prep and Cook the Sheet Pan Veggies:

Heat oven to 425ºF/218ºC.

Cover three sheet pans with parchment paper (optional, for easier cleanup).

Sheet Pan #1: Trim the bottom off the asparagus stalks. Lay the asparagus out on a sheet pan. Lightly coat the asparagus with oil and salt.

Sheet Pan #2: Slice the zucchini into ½-inch rounds. Combine on a sheet pan with the chopped onion that was set aside earlier. Lightly coat zucchini and onion with oil and salt.

Sheet Pan #3: Spread the sliced mushrooms out on a sheet pan. Lightly coat mushrooms with oil and salt.

Put all three of the sheet pans in the oven. Roast for 20 to 35 minutes, stirring occasionally, until vegetables are tender and lightly browned.

While the veggies are roasting, make the coconut curry sauce.

Make the Curry Sauce:

To make the coconut curry sauce, heat a few tablespoons coconut oil in a pot over medium heat. Add 3 finely chopped garlic cloves. Add 1 tablespoon curry powder and sauté 30 seconds. Add 1 can coconut milk and 2 tablespoons soy sauce (or tamari or coconut aminos). Bring to a boil then turn the heat down slightly and simmer 15 to 20 minutes.

While the curry sauce is simmering, slice the white meat from the rotisserie chicken and chop into small pieces. Add to the coconut curry sauce.

Organize the Ingredients For the Week:

Pull all of the dark meat from the rotisserie chicken. Put the dark meat in a zip-top freezer bag.

When the veggies are done, let them cool. Store the asparagus and mushrooms in separate food storages container and refrigerate.

Add half of the zucchini and onion to the coconut curry sauce. Store the coconut curry sauce (with chicken, zucchini and onion) in a food storage container (or just keep it in the pot!) and put it in the refrigerator.

Add the other half of the zucchini and onion to the freezer bag with the dark chicken meat. Make sure to push out all the air when sealing the plastic bag. Put the bag in the freezer.

Serve Your Meals:

Meal #1: Pot Roast with Roasted Asparagus and Honey Mustard Slaw

Serve half of the pot roast with half of the roasted asparagus. Toss half of the shredded cabbage with a few handfuls of arugula. Dress the slaw with Primal Kitchen Honey Mustard Vinaigrette, or your favorite homemade salad dressing. Sprinkle slivered almonds over the asparagus and slaw.

Meal #2: Chicken Coconut Curry over Cauliflower Rice

Reheat the chicken coconut curry over medium heat. Heat the frozen cauliflower rice either in the microwave or in a sauté pan. Serve the curry over the cauliflower rice and garnish with fresh basil.

Meal #3: Beef Carnitas with Spicy Jalapeño Slaw and Guacamole

Reheat the remaining pot roast by adding the shredded meat to a hot skillet with a thin layer of oil. Cook until the meat is hot and a little bit crispy. As the meat cooks, season it with 1 teaspoon of cumin and chili powder. Mash 2 avocados with lime juice and salt to make guacamole. Add a sliced jalapeño to the remaining sliced cabbage, tossed with lime juice and fresh cilantro.

Meal #4: Asparagus and Mushroom Scramble with Arugula Salad

Chop the leftover asparagus into ½-inch pieces. Sauté asparagus and mushrooms in a skillet with a little bit of oil to reheat. Whisk 6 eggs and add to the pan, stirring to combine with the veggies. Serve the scramble with a side salad made from the remaining arugula and your favorite salad dressing. Grate Parmigiano-Reggiano cheese over the scramble and salad.

Meal #5: Chicken Noodle Soup

Put the frozen dark chicken meat and zucchini in the refrigerator in the morning to defrost. At dinnertime, heat 8 cups chicken broth. Add the chicken and zucchini with rinsed shirataki noodles and simmer until warm.

Thanks for reading today. What cooking tips or meal prep ideas are you looking for? Share what you’d like to see us cover in future recipe and cooking articles in the comment board below.


The post 90-Minute Low-Carb, Keto Meal Prep appeared first on Mark's Daily Apple.

from Mark's Daily Apple

The Friday 5 + Double Chocolate Protein Muffin Giveaway

Hi and happy Friday Thursday! I’m hitting publish a day early on this week’s Friday 5 blog post because there is just so much awesomeness inside, including all sorts of deals, giveaways, and promotions! 🙂

This week’s edition of The Friday 5 includes a tasty GIVEAWAY (for real), plus a couple of things that have helped my gut health and another 5-star review of my absolute favorite safer skincare product with a special limited-time discount code. Woohoo!

I hope you enjoy your last October weekend!

1. Double Chocolate Protein Muffins from Health Warrior (GIVEAWAY BELOW!)

I’ve been loving these double chocolate protein muffins from Health Warrior – even on the anti-candida diet! They are not only gluten-free (made with chickpea flour), but are also low in sugar (just 6g), high in fiber (6g) and have 13g of plant protein. Plus, they take just 1 minute to cook up in the microwave and they are delicious – definitely an awesome healthy treat! 🙂

FYI: You can save 20% off your Health Warrior order with code carrotsncake2o!

Double Chocolate Protein Muffin from Health Warrior gluten-free

2. Christa Orecchio

Since I was newly diagnosed with candida overgrowth, I’ve been curious to learn all I can about candida. I discovered Christa Orecchio, holistic nutritionist and author, who has a great anti-candida protocol and variety of free resources. She has also been on several podcasts, including Balanced Bites, and you know how much I love my podcasts! Definitely check her out if you suspect that you might have a candida overgrowth.

3. Get $50 off your first Stitch Fix box!

If you’ve wanted to try Stitch Fix, NOW is a great time because they’re offering $50 off your first fix! I absolutely love Stitch Fix and have been ordering if for years. You can see my latest try-on video here. Mal also loves it, so if the guys in your life need a wardrobe update, order them a box, too!

4. Overnight Resurfacing Peel + 10% off at Beautycounter

EXCITING NEWS: Get 10% off your Beautycounter order with the promo code YFT


Ok, the Overnight Resurfacing Peel doesn’t help with deep lines like Botox would, but it definitely helps with fine lines and overall skin quality. In addition, it’s incredible for pigmentation, sun spots, and acne. This is one of my absolute favorite skincare products in my bathroom. I use it religiously as it has improved the texture of my skin and gives it a year-round glow!

Everyone loves it, but if for some reason it’s not for you, Beautycounter has an amazing 60-day return window for a full refund. I’m planning to order some more peel samples soon, so be sure you’re on my Beautycounter email list if you want in on special freebies!

5. LiveSpo Ampule Probiotics

I’ve started taking a new probiotic in liquid ampule form by a company called LiveSpo. I found the company through a IBD Facebook Group post and ordered the ampules online. They’re hard to get because they sell out so quickly, but I finally got my hands on some and started taking them.

What’s great is that the probiotic ampules aren’t crazy expensive. I was paying a ton for VSL#3 and never really got any better on it. So I’m going to keep trucking along with the new probiotics (they’re part of my anti-candida protocol) and keeping my digestion in check (and continue with Entyvio). Let’s hope for total remission!

Livespo Colon probiotics

Flashback Favorites

Around the Internet

Sales of the Week

Double Chocolate Protein Muffin Giveaway

Here’s your chance to win a a box (6 muffins) of Double Chocolate Protein Muffins from Health Warrior! 

To enter: Just leave a comment on this blog post about your favorite healthy treat. I’ll randomly pick 3 winners next Friday!

Earn a bonus entry by entering to win over on @carrotsncake Instagram. I’ll pick 3 winners from the post in my feed next Friday as well! 🙂

P.S. Local parents: If you’re interested in giving Goldfish Swim School a try, you can sign up for a free trial here! The offer is good at the Braintree, Norwood, and Rockland locations.

This post contains some affiliate links, which means I will earn a small commission from the company if you decide to purchase the product linked to. This compensation helps with expenses to keep CNC up and running. Thank you for your support!

The post The Friday 5 + Double Chocolate Protein Muffin Giveaway appeared first on Carrots 'N' Cake.

from Carrots 'N' Cake

Cinnamon Raisin Baked Oatmeal Muffins

This post is sponsored by The Quaker Oats Company

My love for oats began long before I had an oatmeal-centric blog. When we were in high school, my sister and I asked my mom if she could start making us hot breakfasts on cold winter mornings. (As opposed to us making our own yogurt or toast.) The next morning she made us hot oatmeal on the stove top for breakfast using – you guessed it – Quaker Oats. Her recipe was a simple, classic mix of cinnamon, raisins, and brown sugar. (There were no fancy toppings or drippy nut butters in the 90s!)

Oats Across America

Quaker surveyed consumers across the country to learn more about breakfast trends by region. One common thread they found was that Americans feel nostalgic when it comes to breakfast and the dishes they grew up eating. Maybe that warm and fuzzy childhood connection is why I love oatmeal so much now! When asked about oatmeal toppings by region, the Northeast, where my mom is from, listed cinnamon and brown sugar as their toppings of choice compared to the other regions who unanimously chose brown sugar as the favorite. (No one said peanut butter! I’m surprised!) Scroll down to find out how you can share your own recipe to be entered to win a $1,000 prize!

A New Take On A Classic Recipe

These cinnamon raisin baked oatmeal muffins are the 2019 version of my mom’s classic oatmeal. Baked in a single serving, easy-to-reheat muffin cup, you can enjoy them out of hand (muffin-style) or on a plate with a fork (baked oatmeal style). I like mine with almond butter on top!


Cinnamon and raisins are the primary flavors, with mashed banana for sweetness and a touch of vanilla. Brown sugar makes a light dusting across the top of each muffin for added sweet crunch, but you can leave it out if you’d like. The oats on top get a nice crunch to them in the oven!

How To Make Them

This recipe is so easy you can whip these together while your baby eats breakfast! My little helper <3

I love recipes that flow as follows: mix dry ingredients. mix wet ingredients. mix wet into dry. Easy peasy!

Combine dry ingredients in one bowl

Combine wet in another. Then pour wet into dry.

Stir in raisins

Portion evenly into muffin cups

And sprinkle with brown sugar

Bake at 350 degrees for 30 minutes.

These muffin cups would be fun for a brunch, a picnic, busy mornings out the door, from the freezer – the versatility is endless!

Cinnamon Raisin Baked Oatmeal Muffins

These baked oatmeal muffins are reminiscent of the brown sugar and cinnamon oatmeal your mom made on the stove top in a single serving, easy-to-reheat muffin cup.

  • 3 cups Quaker Old Fashioned Oats
  • 1 teaspoon  cinnamon
  • 1 teaspoon  baking powder
  • 1/2 tsp  salt
  • 1 1/2 cups skim milk (or milk of your choice)
  • 2 eggs (beat)
  • 1 small banana (mashed)
  • 1 teaspoon  vanilla extract
  • 1/3 cup raisins
  • 2 tbsp brown sugar
  1. Preheat oven to 350°F and line a 12-cup muffin tin liners (silicone are my favorite but paper ones are fine as well).
  2. Mix together dry ingredients: oats, cinnamon, baking powder and salt.
  3. In a separate bowl, whisk together milk, eggs, banana, and vanilla.
  4. Pour wet ingredients into dry ingredients. Stir in raisins.
  5. Spoon oat mixture evenly into 12 muffin cups.
  6. Sprinkle brown sugar evenly on top of muffins.
  7. Bake for 30 minutes, or until a toothpick comes out clean.
  8. Store in a container in the fridge or freeze in a large ziplock.

Oats Across America Recipe Contest

Share your original recipe using Quaker Old-Fashioned, Instant oats or other Quaker Oats product and be entered to for the chance to win $1,000 in one of Quaker’s daily drawings! You can submit a different recipe each day. Plus, have a chance to have your recipe be in a Quaker Oats cookbook. NO PURCHASE NECESSARY.  For more information and Official Rules visit Promotion ends 12/31/19.

More Quaker Oat Inspo!

The post Cinnamon Raisin Baked Oatmeal Muffins appeared first on Kath Eats Real Food.

from Kath Eats Real Food

Seitan Brisket With Barbecue Glaze Recipe

This seitan brisket is so delicious and similar to meat, it was hard for me to tell the difference!

Sometimes, you run into recipes (even vegan ones) that would most definitely benefit from something… Read more →

from The Gracious Pantry