Mini Quiche

Mini Quiche

Mini Quiche

Meal Prep Made
We love mini quiche in the morning. Not only are they a great handheld grab and go item. These little lovelies can be frozen and defrosted for later. We make ours with onions, peppers, cheese, and sometimes ham. But the sky is the limit to what flavors you can create. If you love mushrooms, spinach and or cheese... go for it. This is a great clean up the fridge item to make.
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Prep Time 15 minutes
Cook Time 22 minutes
Total Time 37 minutes
Course Breakfast
Cuisine American, French
Servings 6
Calories 410 kcal
Avg Cost Per Serving .98
Avg Recipe Cost $5.89

Equipment

Ingredients
  

  • 6 Eggs
  • 1 Bell Pepper
  • 1 Onion
  • 3/4 Cup Cheddar Cheese
  • 1/2 Cup Milk
  • 2 Pie Crusts The rolled kind
  • Cooking Spray
  • Salt to Taste
  • Pepper to Taste
  • 1 Tsp Olive Oil
  • 1 Tbsp Flour So the pie crust does not stick to the board

Instructions
 

  • Preheat you oven to 375°F
  • Spray your muffin tin with the cooking spray
  • Wash and cut your bell pepper
  • Peel and rough cut your onion
  • Heat the frying pan over medium heat
  • Add the olive oil
  • Add your peppers and onions and cook until glistening
  • Flour a cutting board
  • Unroll the dough
  • Using a biscuit cutter, or something of equal shape cut as many circles as you can
  • Place a circle in each cup of the pan
  • Repeat with the other pie dough
  • Press the dough to the side of the pan to work our any over laps
  • Cut your cheese into small chunks
  • Crack the eggs into your measuring cup
  • Add the milk to your eggs
  • Whisk the eggs and milk and set aside
  • Divide your cheese between the spots in the muffin pan
  • Add your fillings and pour the egg mixture to about 3/4 the way full
  • Repeat
  • Add salt and pepper
  • You may choose to top with a bit of grated cheese (not included in calorie count)
  • Cook for 22-25 minutes until you are sure the egg has set up.
  • Cool in the pan for a few minutes before removing
  • Eat right away or wrap in wax paper for refrigeration for up to 3 days or freeze

Video

Notes

In this recipe we use the store-bought pie crusts however feel free to make your own if you prefer.  In the video we show you how creative you can be with various flavors. Nutritional data was calculated with the pepper onion cheese recipe. 

Nutrition

Calories: 410kcalCarbohydrates: 32gProtein: 13gFat: 25gSaturated Fat: 9gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gTrans Fat: 0.02gCholesterol: 180mgSodium: 396mgPotassium: 226mgFiber: 2gSugar: 3gVitamin A: 1034IUVitamin C: 27mgCalcium: 166mgIron: 2mg
Keyword breakfast, brunch, egg, Entertaining
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11

Healthy Harvest Bowl Recipe

Healthy Harvest Bowl

Meal Prep Made
If you are already meal prepping items like wild rice, sweet potatoes, and jammy eggs this bowl comes together in a snap. So full of fall flavors.
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Prep Time 10 minutes
Cook Time 15 minutes
Course Lunch
Cuisine American
Servings 2
Calories 515 kcal
Avg Cost Per Serving $2.04
Avg Recipe Cost $4.08

Equipment

  • 1 Medium Frying Pan
  • 1 Small Frying Pan
  • 1 Medium Sauce Pan w Lid
  • 1 Fine Mesh Strainer
  • 1 Cutting board or mat

Ingredients
  

  • 2 Cups Kale
  • 1/2 Sweet Potato
  • 1/2 Cup Wild Rice
  • 1/2 Avocado
  • 1/4 Cup Pecans
  • 1/8 Cup Dried Cranberries
  • 1 Egg
  • 1 Tbsp Olive oil
  • 1 Teaspoon Butter

Instructions
 

  • Wash the wild rice blend
  • Cook the wild rice blend as directed
  • Set aside
  • Add olive oil to the frying pan on medium heat
  • When oil is hot add the kale
  • Sautee the kale
  • Place a teaspoon of butter to a small frying pan add the pecans cook until you can smell them toasting then they are done, remove from heat and set aside
  • Build your bowl by first adding in that kale
  • Add cubes of pre-roasted sweet potato from your weekly meal prep, you may eat cold or heat in the microwave to 165 degrees F. We like it both ways.
  • Add the rice
  • Add the avocado
  • Add the egg
  • Add the cranberries
  • Add the pecans
  • Dress the salad

Video

Notes

We used a jammy egg you may substitute a different protein if you prefer. 
You may substitute quinoa for rice
We use the sweet potatoes that we oven roasted yesterday 
Serving suggestion: Turmeric Tahini Dressing Dressing not included in nutritional estimates. 

Nutrition

Calories: 515kcalCarbohydrates: 57gProtein: 14gFat: 29gSaturated Fat: 5gPolyunsaturated Fat: 6gMonounsaturated Fat: 17gTrans Fat: 0.1gCholesterol: 87mgSodium: 121mgPotassium: 924mgFiber: 12gSugar: 10gVitamin A: 14978IUVitamin C: 69mgCalcium: 224mgIron: 3mg
Keyword breakfast, easy, Fall Meal, Lunch, Meal Prep, Repurpose Leftovers
Tried this recipe?Let us know how it was!
Turmeric Tahini on Salad

Turmeric Tahini Salad Dressing Recipe

Turmeric Tahini Salad Dressing

Meal Prep Made
This dressing is a good anti-inflammatory made with a bright colorful turmeric. When you add that the tahini, olive oil and lemon you have a flavor match made in heaven. We like this dressing with our Healthy Harvest Salad but this would also be great on a greek salad or in a pita pocket.
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Prep Time 5 minutes
Total Time 5 minutes
Course Dressing
Cuisine Mediterranean
Servings 6
Calories 151 kcal
Avg Cost Per Serving .18
Avg Recipe Cost $1.09

Equipment

  • 1 Mini Food Processor

Ingredients
  

  • 1/2 Cup Tahini
  • 1 Tsp Turmeric
  • 1 Garlic
  • 1 Tbsp Olive Oil
  • 1 Tbsp Maple Syrup
  • 1/4 Cup Water
  • Salt and Pepper to Taste
  • 2 Tbsp Lemon Juice

Instructions
 

  • Blend all the ingredients together in a mini food processor or smoothie blender
  • Add 1/8 of a cup of the water and decide if more is needed add 1/8 at a time up to a 1/2 cup depending on the thickness of your tahini.

Video

Notes

You may need to add a bit more water to reach the desired consistency- depending on the tahini you are using. 

Nutrition

Calories: 151kcalCarbohydrates: 7gProtein: 4gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 6gSodium: 8mgPotassium: 115mgFiber: 1gSugar: 2gVitamin A: 14IUVitamin C: 3mgCalcium: 34mgIron: 1mg
Keyword Condiment, Sauce
Tried this recipe?Let us know how it was!
Tofu Tikka Masala

Tofu Tikka Masala Recipe

Tofu Tikka Masala - Vegan

Meal Prep Made
Tikka Masala is everyones favorite we thought why not just make it with tofu? This Indian inspired dish is tasty, and filling. Turn up the spice or tone it down depending on you palate.
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Prep Time 10 minutes
Cook Time 20 minutes
Marinate 15 minutes
Total Time 45 minutes
Course Dinner
Cuisine Indian
Servings 3
Calories 251 kcal
Avg Cost Per Serving $1.54
Avg Recipe Cost $4.62

Equipment

Ingredients
  

  • 16 oz Tofu
  • 1 Tbsp Coconut Yogurt
  • 1/2 Tsp Ginger Powder
  • 1/2 Tsp Garlic Powder
  • 1 Tsp Garam Masala
  • 1/4 Tsp Salt
  • 3 Tsp Olive Oil
  • 28 Ounces Tomatoes
  • 1 Onion
  • 1 Tbsp Ginger Root
  • 1 Tsp Cumin Seeds
  • 4 Cloves Garlic
  • 1/2 Tsp Ground Turmeric
  • 3/4 Tsp Chili Powder
  • 2 Tsp Garam Masala
  • 1 Cup Spinach Leaves
  • Salt to taste

Instructions
 

  • For the marinade combine: The vegan yogurt, with 1/2 tsp of ginger, the 1/2 tsp of garlic. 1/4 tsp of chili powder, and 1 tsp of garam masala. Set aside.
  • Cube the tofu into small bite-sized pieces
  • Next make the Tikka Masala sauce
  • Rough chop the onion
  • Peel the ginger root
  • Mince the ginger
  • Peel and mince the garlic
  • Heat a saute' pan to medium high heat
  • Add 1 tsp of olive oil reserving the other tsp, you may also need an additional splash of olive oil depending on the size of your pan and your onion
  • Add the onions and ginger until they turn translucent
  • Add the garlic
  • Move everything off to the edges of the pan and add the cumin seeds and cook until you smell them
  • Add the tsp of garam masala, the 1/2 tsp of chili powder, and the 1/2 tsp of turmeric
  • Add the tomatoes
  • Cook for 10 minutes and then set aside to cook slightly to a warm temp
  • Heat another saute' pan, add 2 tsp of olive oil
  • Add the tofu cubes and sprinkle with a dusting of chili powder (This helps them to brown) You may also roast them in the oven or toaster oven if you prefer
  • Once the tofu is browned, remove it as you do not want to over cook it.
  • Run the warm sauce mixture that through the food processor or use an immersion blender.
  • Once the sauce is to your preferred consistency, add it to the saute' pan
  • Taste, add salt and additional levels of spice that you prefer for heat or flavor here
  • Add the cup of fresh spinach and let it wilt in the sauce
  • Add the toasted tofu to the sauce and cook it together.

Video

Notes

With this dish you can make the gravy while the tofu is marinating in the refrigerator to save time 

Nutrition

Calories: 251kcalCarbohydrates: 22gProtein: 17gFat: 12gSaturated Fat: 1gPolyunsaturated Fat: 5gMonounsaturated Fat: 5gSodium: 235mgPotassium: 803mgFiber: 6gSugar: 9gVitamin A: 3300IUVitamin C: 43mgCalcium: 251mgIron: 4mg
Keyword Dinner, Fall Meal, family, Healthy, Low Calorie, Meal Prep, protein, Vegetarian
Tried this recipe?Let us know how it was!
Untitled design

Chicken Tikka Masala Recipe

Chicken Tikka Masala

Meal Prep Made
Chicken Tikka Masala is an Indian inspired dish that can be adapted for taste. It can be spicy or not. The star of the dish is by far the Garam Masala, the spices in this dish will surely tantalize your taste buds. 
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Prep Time 15 minutes
Cook Time 30 minutes
Marinate 15 minutes
Total Time 1 hour
Course Dinner
Cuisine Indian
Servings 4
Calories 450 kcal
Avg Cost Per Serving 1.53
Avg Recipe Cost 6.14

Equipment

  • 1 Cast Iron Pot Can use a heavy bottom pot
  • 1 Wooden Spatula
  • 2 Cutting Boards One for meat and one vegetables
  • 2 Chef Knives
  • 2 Medium Bowls One for tomatoes, one for cooked chicken
  • 1 Small Bowl For mixed spices
  • Multiple Measuring Spoons
  • 1 Spoon to peel the Ginger

Ingredients
  

Marinade

  • 1/2 Cup Greek Yogurt
  • 1 Tbsp Mixed Dry Spices Turmeric, Garam Masala, Paprika, Chili Powder
  • 1 Tsp Kosher Salt

For the Masala

  • 1 Lb Boneless Chicken Breast
  • 1/2 Lb Boneless Chicken Thighs
  • 1 Tbs Olive Oil
  • 1 Onion
  • 1 Tbs Ghee
  • 2 Garlic Cloves
  • 1/2 Tsp Ginger Root
  • 14 Oz Crushed Tomatoes
  • 1/3 Cup Mushrooms
  • 1 Tsp Brown Sugar

Dry Spices for Masala

  • 1 Tsp Coriander
  • 1 Tsp Chili Powder
  • 1 Tsp Cumin
  • 1/2 Tsp Paprika
  • 1/2 Tsp Black Pepper
  • 1 Tbsp Garam Masala
  • 1/4 Tsp Cardamom
  • 1 Tsp Turmeric
  • 1/8 Tsp Cinnamon
  • 1/8 Tsp Cloves
  • 1 Tsp Chili Pepper

Finishing Sauce Ingredients

  • 2 Tbs Greek Yogurt
  • 1/4 Cup Cream
  • 1 Tbsp Fresh Cilantro

Instructions
 

  • Cube the chicken breast and thighs into bit sized pieces
  • Marinate for a minimum of 15 minutes the chicken in some greek yogurt and a combined total of 1 tablespoon of all the dry spices.
  • Dice the onion
  • Mince the garlic
  • Peel and mince the ginger
  • Heat pan on med/high heat, add olive oil
  • Add the ghee
  • Once heated ,add the chicken
  • Once cooked remove the chicken and set aside
  • Turn the heat to a medium low In the same pan add the onions
  • Add the fresh ginger
  • Add all the dry spices
  • Add the garlic, cook only until you smell the garlic
  • Add the crushed tomatoes
  • Stir to incorporate any bits of spice that may have stuck to the pan
  • Add in the mushrooms
  • Add the cooked chicken back in
  • Add the brown sugar
  • Cover and let it simmer for approximately 10 minutes stirring occasionally. Check your heat to make sure its low enough that you do not burn the sauce or it will taste terrible and you will have to start over.
  • Taste at this point taste for additional spices, if you want it hot add more cayenne or if you want more Indian spice add more garam masala, salt etc
  • If your sauce is too thick you may add some water
  • Place the cover on the pot and cook for another 15 minutes
  • Mix in the yogurt and cream
  • Add in the fresh cilantro and serve over rice

Video

Notes

By meal prepping this dish ahead of time you can have a lovely dish on the table in no time at all. You can even make the rice up to 3 days ahead of time (rice is not included in the nutritional information). 
We suggest at the very minimum you prepare the chicken and marinate it together and then pre-measure your spices into a bag so that you have less to deal with on the day you cook it. 
Chop an onion, some garlic, fresh ginger, a few mushrooms, and cilantro and you can have dinner on the table in 30 minutes. 

Nutrition

Calories: 450kcalCarbohydrates: 15gProtein: 40gFat: 26gSaturated Fat: 10gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gTrans Fat: 0.1gCholesterol: 156mgSodium: 335mgPotassium: 1003mgFiber: 3gSugar: 8gVitamin A: 708IUVitamin C: 16mgCalcium: 110mgIron: 3mg
Keyword Dinner, Fall Meal, family, Healthy, Lunch, Meal Prep, Spicy
Tried this recipe?Let us know how it was!
Roasted Butternut Squash meal prepped

Roasted Cubed Sweet Potatoes Recipe

Roasted Cubed Sweet Potatoes

Meal Prep Made
These roasted bites of yum should be included in your meal prep every week. They are loaded with vitamin B6 and other nutrients. Great on salads or as a side!
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Side Dish
Cuisine American
Servings 4
Calories 177 kcal
Avg Cost Per Serving .75
Avg Recipe Cost $3.00

Equipment

  • 1 Sheet Pan
  • 1 Silicone Pad

Ingredients
  

  • 3 Sweet Potatoes
  • 1 Tbsp Olive Oil
  • 1 Tsp Salt
  • 1/2 Tsp Pepper

Instructions
 

  • Preheat the oven to 350 degrees F
  • Place the silicon mat onto your baking sheet
  • Wash the sweet potatoes
  • Peel the sweet potatoes
  • Slice the sweet potatoes
  • Cut into bite sized cubes, try to be as even as possible
  • Place onto the baking rack and add olive oil
  • Add salt, and pepper
  • Mix together with your hands or use a spatula
  • After 15 minutes turn the sweet potatoes to ensure they are all coated with the olive oil and not browning too much on one side
  • Bake for an additional 25 minutes
  • Test with a fork for softness, your fork should push all the way through without any resistance

Video

Notes

We love these in salads or just as a snack. Of course they make an easy side dish and can be reheated. Always make sure when reheating any foods that you check the temperature using a thermometer to make sure you are at at least 165 degrees F.

Nutrition

Calories: 177kcalCarbohydrates: 34gProtein: 3gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 3gSodium: 675mgPotassium: 575mgFiber: 5gSugar: 7gVitamin A: 24048IUVitamin C: 4mgCalcium: 52mgIron: 1mg
Keyword budget, easy, Meal Prep, side, vegetable
Tried this recipe?Let us know how it was!
Sunshine Bowl

Sunshine Bowls w Spicy Mango Vinaigrette Recipe

Sunshine Bowl w/ Spicy Mango Vinaigrette

Meal Prep Made
This is called a Sunshine bowl because of all its monochromatic color. The flavors all pair so nicely together to form a perfect lunch or dinner bowl. This recipe assumes that you have already meal prepped the sweet potatoes and the chicken for other recipes. It is quick to put together since you are basically just assembling the bowl.
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Prep Time 10 minutes
Total Time 10 minutes
Course Lunch
Cuisine American
Servings 1
Calories 226 kcal
Avg Cost Per Serving $1.67
Avg Recipe Cost 1.67

Equipment

Ingredients
  

  • 1/4 Cup Tangerine
  • 1/4 Cup Sweet Potato
  • 1/8 Cup Orange Peppers
  • 1/8 Cup Carrot
  • 1/8 Cup Pineapple
  • 1/4 Cup Chicken Breast
  • 2 Tbsp Spicy Mango Vinaigrette

Instructions
 

  • Add pre-cooked chicken breast to a salad bowl
  • Add pre-cooked sweet potato cubes to the same bowl
  • Wash, peel, and separate the mandarine, tangerine, or orange
  • Wash the carrot
  • Peel the carrot
  • Slice the carrots into match sticks or use a Zoodle tool
  • Wash and slice the peppers
  • Was and cut the pineapple or use canned no- sugar added
  • Add all the vegetables and fruit into the salad bowl with the chicken and sweet potatoes
  • Shake the Mango Vinaigrette dressing
  • Slowly pour over the entire salad

Video

Notes

We used a mandarin instead of a tangerine
You can also add orange or yellow tomatoes if desired. 
We used canned unsweet pineapple because it was what we had on hand however fresh would have added more texture 
Do not skip the oh so delicious Spicy Mango Vinaigrette Dressing. 

Nutrition

Calories: 226kcalCarbohydrates: 19gProtein: 9gFat: 1gSaturated Fat: 0.3gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 0.3gCholesterol: 24mgSodium: 75mgPotassium: 445mgFiber: 3gSugar: 10gVitamin A: 8328IUVitamin C: 49mgCalcium: 39mgIron: 1mg
Keyword easy, Filling, Healthy, Lunch
Tried this recipe?Let us know how it was!