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Posted on December 4, 2020July 19, 2021 by admin

Low Carb Super Foods

With the cold winter weather, we wanted to bring in the heat with our dishes. We used harissa sauce to bring heat and a smokiness to our recipes. We also incorporated the earthy and nutty flavors of pistachio nuts to pack a powerful punch for nutrition and also bold flavors. And we can’t go through the winter months without incorporating one of our favorite winter fruits, the pomegranate. Pomegranates ripen during the winter months and bring vivid colors for meal appeal and are a superfood class of their own.

Menu Breakdown

Breakfast Recipe One: Egg Stuffed Peppers with Pistachio Pesto & Harissa Sauce

Baking eggs in the oven is one of our go-to cooking methods when it comes to making an easy breakfast. Typically we use up leftover veggies or dice up some sausage and bake eggs in a frittata or bake mini egg muffins. For this recipe, we took the same concept and decided to bake eggs in its own edible vessel. We sliced up bell pepper and removed the core and cracked our eggs into the wells. Just a few minutes in the oven and you have a sweet tender bell pepper with a baked version of a “sunny side up egg”. Just like any stuffed pepper, you can add additional ingredients such as herbs, other veggies, and top it off with your favorite sauce. We topped ours off with a sweet and smoky harissa sauce and a little bit of pistachio pesto to add a nice herb and nutty flavor. With additional slices of avocado, you’ve got a power breakfast to start off your day.

Breakfast Recipe Two: Pistachio Pomegranate Granola

Granola is nutritious and filling for breakfast. However, many varieties can contain excess sugar and unwanted preservatives. So making your own granola can help you avoid these unwanted ingredients, and it takes less than 5 minutes to make. We used oats that are filled with fiber and can help lower cholesterol. We added pistachio nuts because they provide healthy fats and are a good source of protein, fiber, and antioxidants. And since it’s the holiday season, we added pomegranate seeds. Not only do they add a bright red color, but they add a bright and tart burst of flavor. Just add a touch of honey and cinnamon to bring it all together.

Lunch Recipe One: Baked Harissa Chicken Tenderloin with Pomegranate Seeds and Roasted Turnips

This Harissa chicken uses the sweet and smokey red chili pepper paste to create a bold, spicy, and flavorful dish. With all the cold weather, we wanted something to heat up our tastebuds. This easy and healthy harissa chicken is so quick to make and serve on top of a bed of salad. The chicken tenderloins are marinated in harissa paste for a sweet and spicy dish. It is a gluten-free and low carb way to boost flavor to any chicken recipe. To contrast the sweet and spicy flavors of the dish we added pickled flavors of pepperoncini peppers. We also sprinkled juicy pomegranate seeds for a bit of tartness and sweetness to cut through all the heat. We wanted to add extra veggies for our meal, so we also roasted up some winter vegetables such as diced turnips. This added some crunch to our salad in place of croutons.

Lunch Recipe Two: Hot and Sour Soup

This hot and sour soup is a favorite in Asian take out, and now you can enjoy it right at home. Drinking warm soup has been a method to keep illness away and strengthen digestion. It’s incredibly easy to make at home and you can customize it to suit your flavor preferences. This means you can adjust how “hot” and how “sour” you want the soup to be. You can easily upgrade the nutritional value by adding extra veggies. For this recipe, we kept the heat simple by using red pepper flakes, but you can use the traditional chili garlic sauce found in most recipes. The sour flavors came from rice vinegar, but you can easily use lemon juice. Typically you’ll find pork or tofu as the main protein sources, but we decided to just keep it simple with eggs. We used low sodium chicken stock and low sodium soy to limit the amount of sodium typically found in this soup.

Dinner Recipe One: Pistachio Crusted Salmon with Roasted Asparagus

Salmon and asparagus are two food items that are nutritious and offer many health benefits. They often can stand on their own, but we wanted to bring bold and exciting flavors to this classic baked dish. Making this dish will make you feel like you are eating something from a gourmet restaurant and only requires minimal ingredients. The nutty pistachio mixed with the spicy dijon mustard tastes exquisite when combined with salmon. What makes this dish even better is that this elegant meal can be made in less than 20 minutes.

Dinner Recipe Two: Instant Pot Harissa Beef Stew

You can’t go wrong with a basic beef stew. Beef stew is a standard dish in many cuisines with the warm and filling broth and the fork-tender beef that just brings so much comfort in the winter months. But we are always looking for ways to level up our meal prep and introduce new flavors. Many beef stews use tomato paste or tomato sauce as a base to flavor the soup. We took it up a notch and decided to use harissa sauce. It just added extra kick and smokiness to this slurpilicious stew. Most stews are paired with root vegetables such as carrots and potatoes. For this recipe, we opted for turnips. Turnips are a winter vegetable that is in season and are perfect for a low carb or keto alternative in place of potatoes. This hearty and flavorful beef stew is perfect for a chilly night.

Meal Planning and Preparation Tips

When it comes to meal prepping, many find themselves with leftover ingredients. Therefore, we are always aiming to use ingredients that we can overlap throughout meals. For this meal plan, we used harissa sauce in our breakfast stuffed peppers, oven-baked chicken tenders, and also instant pot harissa beef stew. Pistachios often come in a large bag, so we made pistachio pesto, added it to our granola, and used it as a crust topping for our salmon.
To make sure we were able to cook all of our meals in the quickest way possible, we also incorporated recipes that use the same meal preparation, and also sequenced our cooking steps in the most efficient way. While we were waiting for the beef stew to cook in the instant pot, we baked three recipes in the oven: breakfast stuffed peppers, harissa chicken, and salmon with asparagus. Meanwhile, we had two stovetop dishes that took less than 15 minutes to cook: granola and the hot and sour soup.

If you enjoyed these recipes, try some of our free recipes:

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Posted on December 4, 2020December 4, 2020 by admin

Learn to Cook Broccoli

If you’ve avoided broccoli your whole life, here are simple ways to cook and boost broccoli’s flavor so that you can enjoy this nutritious vegetable.

Cruciferous vegetables like broccoli are packed with anti-inflammatory properties. It belongs to the same family as cabbage, kale, cauliflower, and brussels sprouts. Broccoli is a low carb food and often a staple in low carb or keto diets. Eating it raw and steaming broccoli may be the healthiest way to prepare broccoli, but it may also not be the most appetizing. Some may enjoy the earthy flavors of broccoli in its raw form, however, adding heat actually amplifies its flavor. Here are some other tasty ways to enjoy it and still get some of broccoli’s nutritional benefits.

How to Buy and Store Broccoli

When you are buying broccoli, you want to pick broccoli that has a uniform green color. Avoid broccoli with brown and yellowing spots. The broccoli stem should be firm and the crown should be tight and springy.
You’ll want to store your broccoli in the fridge until you are ready to use it. Storing it in the fridge will help keep it fresh for up to a week.

Meal Prep Tips for Broccoli

Before cooking your broccoli, you’ll want to slice through the broccoli stem and get close to the crown. This will allow the crown to break into the large florets. To create bite-size pieces, cut through the trunk of each floret.
Don’t toss the stem. The large stem is edible and is packed with fiber and nutrients. Just be sure to use a peeler to remove the tough outer portions. Then you can use a grater to shred them and make them into broccoli slaw or thrown them into a food processor to make broccoli rice as a low-carb option. You can also add them to soups and stews which will make the broth more nutritious.
To wash the broccoli, rinse the stems and florets under running water to remove any dirt.
To retain the maximum nutritional benefits of broccoli, you’ll want to avoid boiling it in excess.

Simple Ways to Cook Broccoli

If you’re looking for a quick and no-stress way to cook broccoli, blanching and steaming broccoli will be the easiest method. Both of these methods are good for when you are trying to do some prep in advance. These two methods are also helpful if you bought too much broccoli and want to freeze them for later use. Blanching and steaming them before freezing will give you better tasting broccoli when you are ready to use them.

Blanching Broccoli

Boil water into a large pot and add a teaspoon of salt. While, you are waiting for the water to boil, create an ice water bath and set it aside. Then, carefully add the broccoli florets into the boiling water for about 1 to 2 minutes. Use a slotted spoon to remove the broccoli florets and place them into the ice water to stop the cooking process. Blanching broccoli will give it a bright green color and make it more appetizing to eat than raw broccoli.

Steaming Broccoli

The easiest way to steam broccoli is to place the florets in a microwave-safe dish and add 2 to 3 tablespoons of water. Cover the dish with a lid and microwave on high for about 3 to 4 minutes. Be careful when removing the lid to avoid being burned from the steam. Use a fork to check if the broccoli is tender. The fork should easily poke through the broccoli without it falling apart.

Tasty Ways to Cook Broccoli

While blanching and steaming broccoli may be the easiest ways to broccoli, it doesn’t add much flavor. Here are three of our favorite ways to add flavor to boost the flavor of broccoli. These are three easy ways to incorporate broccoli into your weekly meal prep.

Bake them with Eggs

Making egg frittatas or egg muffins are often easy ways to incorporate vegetables for our morning breakfasts. We often use leftover veggies and herbs to our eggs, and adding broccoli to these meals is a great way to get this veggie into our diets. All you need to do is chop up the broccoli florets into smaller pieces. Scramble eggs in a mixing bowl and season with salt and pepper. Then, either use a greased baking dish, or greased muffin tins and evenly pour in the scrambled eggs. Top off the eggs with the broccoli florets, along with other veggies or choice of toppings. You can add tomatoes, diced sausage, and even a sprinkle of cheese. Bake it in the oven for about 10-12 minutes.

Roast Broccoli

If you are not a fan of the sulfurous flavors of broccoli, then roasting this cruciferous vegetable is a way to change those flavors to something that you may enjoy. All you have to do is season the broccoli with a bit of garlic powder and salt. Coat it with olive oil and place it on a sheet pan. Roast it in the oven at 425 for 20 to 25 minutes. After roasting, you get crispy golden brown broccoli that tastes amazing. Sprinkle it with lemon juice for some added freshness.

Stir Fry or Saute Broccoli

Before you saute the broccoli make sure that it is completely dry after rinsing. Add oil to a skillet or wok over medium-high heat. Toss in the florets and add your seasonings. Stir them frequently until the broccoli is bright green and tender. If you are making stir fry, add your sauce at the end so that broccoli florets can soak up the sauce. We often use a soy garlic sauce or a sesame ginger sauce.

10 Ways to Enjoy Broccoli

Sheet Pan Salmon with Roasted Broccoli and Apples on top of Fresh Spinach Salad

Grilled Steak with Oven Roasted Cheesy Broccoli

Sauteed Chicken Sausage with Fajita Bell Peppers and Broccoli Rice

Boiled Eggs with Seasoned Oven Roasted Potatoes and Broccoli Hash

Oven-Baked Cheesy Broccoli Rice and Chicken

Stir-Fried Cauliflower Fried Rice

Ground Beef Stir Fry with Broccoli

Steamed Broccoli with BBQ Baked Potato

Air Fryer Broccoli with Orange Soy Glazed Chicken Thighs

Fresh Broccoli Salad with Radish and Cherry Tomatoes

Try out this simple stir fry recipe using broccoli:

Squash Spirals with Broccoli Stir Fry

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Posted on December 3, 2020December 3, 2020 by admin

Learn to Cut a Mango

Mango is a delicious and healthy tropical fruit. In some parts of the world, it is called the “king of fruits.” Mango is native to India and Southeast Asia, and there are hundreds of types of mango. Mango is low in calories but full of nutrients. Mango is delicious, versatile, and can easily be added to your weekly meals. However, cutting a mango can be difficult because of its tough skin and large pit. So we’re here to show you how to cut a mango so that you can enjoy this delicious fruit.

Types of Mango

There are many varieties of mango and each one has a unique flavor and texture. Tommy Atkins is the most widely grown variety in the US and the flavor is mild and sweet. The Kent is ideal for drying and juicing and has a dark green and occasional red blush. The Keitt is grown in Mexico and the US and has few fibers which make its flesh juicy and easy to cut.

How to Buy and Store Mango

When you are at the grocery store, don’t just rely on the color as the indicator for ripeness. Gently squeeze the mango. If the mango slightly gives, then it is a ripe mango.
If you buy a mango that is not ripe, store it at room temperature so that they continue to ripen and become sweeter and softer over several days. If you pick them ripe, you can move them to the refrigerator to slow the ripening if you are not going to use it for a couple of more days.

How to Cut a Mango

Step 1: Cut the sides of the mango

The mango has a large, flat oval stone (or seed) in the center of the fruit making it tricky to prepare. After you learn to work around the stone, the rest of the preparation is simple. You will want to use a sharp knife so that it cuts through easily and can pierce through the skin of the mango. Stand the mango upright on a chopping board and use a chef’s knife to cut vertically ¼ inch away from the midline. Cut all the way through the flesh, away from the center of the mango on each side.

Step 2: Cut the flesh in a grid

Cutting a grid into a mango is similar to cubing an avocado. Use a pairing knife to cut a grid pattern on each mango half. Make sure not to cut through the skin. Using your hands, push underneath the mango halves to push out the individual cubes. This will help separate the cubes and make it easier to cut out.

Step 3: Use a large spoon to scoop the flesh

Using a large spoon, scoop out the individual cubes from the mango skin. The individual cubes should easily scoop out from the skin.

You will notice, there is quite a bit of fruit left around the stone. Most people throw this part away, but here at PrepYoSelf, we don’t waste food! You can easily use the knife to cut the peel off and eat the mango right off the stone. Or you can lay the mango slice on the cutting board and use a paring knife to cut the skin away and then use the knife to cut the flesh away from the stone. You should be able to get two thin strips of mango which can also be diced.

What can you eat with mango?

We love putting mango in pico de gallo with onions, tomatoes, cilantro, and lime.
You can also blend it in smoothies with other fruits and vegetables.
Mangoes can be pureed in a blender with other seasonings to make a sauce so that you can use it as a glaze for protein marinades or even drizzle it on as a sauce.

Here are some easy mango recipes that we think you might enjoy:

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Posted on December 3, 2020December 3, 2020 by admin

Benefits of Pineapple

Pineapple is more than just a delicious juicy tropical fruit. It shines in a lot of health benefits and is easy to incorporate into meals. This fruit is actually composed of many individual fruits that come together around a core. It is tasty, sweet, and helps boost the immune system.

Health Benefits of Pineapple

Pineapple is a tropical fruit that is rich in vitamins, enzymes, and antioxidants that can help boost the immune system. And despite their sweet flavors, they are low in calories. They can also aid digestion and benefit your skin.

Here are some health benefits:

Pineapple is a great source of Vitamin C and provides antioxidant protection and immune support against free radicals that attack and damage cells.
The anti-inflammatory properties of the enzyme bromelain are also linked to relieving arthritis that causes joint pain due to inflammation.
Pineapple has Thiamin and Manganese that help in energy production and antioxidant defenses.
In addition to carrots, pineapples have been linked to lowering the risk against macular degeneration.
Pineapple promotes digestion due to its fiber content and an enzyme called bromelain. Together they help move things along the gastrointestinal tract and help reduce inflammation in the stomach lining.

Nutrition Information in 1 serving –One cup of fresh pineapple chunks has 83 calories, 21 g of carbohydrates, 2.3 g of fiber 0.89 g of protein, and 0 fat.

Best Uses of Pineapple

Pineapple can be eaten fresh or frozen and can be served in every meal. For breakfast, you can blend it in smoothies, add it as a salad topper for lunch, and even use it in salsas to pair with your protein for dinner.

Diet Friendliness Chart

Diet Friendliness	Yes	No
Keto		x
Diabetic	x
Gluten Free	x
Dairy Free	x
Low Calorie	x
Alkaline		x
Vegan	x
Vegetarian	x
AIP	x
Allergy Friendly		x
Low Carb		x
Paleo	x

Cook Time: Pineapple can be eaten fresh. However, if you decide to use them in cooked dishes, you only need to cook them for a few minutes or add them at the end of the cooking process, otherwise, they will get too mushy.

History of Pineapple

Europeans were thought to discover this tropical fruit in the Caribbean Islands known today as Guadalupe. When they brought it back to Europe, they realized the fruit required a tropical climate to grow. They introduced the pineapples to Asian, Africa, and South Pacific countries. Since pineapples easily perish, having fresh pineapple became a luxury for the prestige social class. Hawaii is the only US state that cultivates this fruit in addition to other countries such as Philippines, Brazil, and Mexico.

FAQ – About Pineapple

How to Select and store?

Buy pineapple that is larger in size and are free of soft spots and dark eyes. Pineapple that is ripe will smell sweet on its end. Pineapple can be left at room temperature for a day or two before serving. However, they can spoil quickly and should be consumed within 2 days. Cut pineapple can be stored in a refrigerator for about 3 to 4 days in an air tight container. Frozen pineapple can be stored for a few months.

What are tips for preparing pineapple?

There are many ways to cut a pineapple. However, you will always want to remove the crown and the base first. Then, lay it flat on its base. Carefully slice the peel and use the tip of your knife to carve out any “eyes”. From there you can cut th pineapple into slices and remove the core if desired.

Is pineapple good for the skin?

Pineapple contains an enzyme bromelain which is known to break down amino acids. When you eat pineapple, bromelain does the same breakdown in your mouth. When it dissolves the protective mucous that coats your tongue and the roof of your mouth, the acidity of the pineapple is what actually causes the irritation. Cooking the pieapple can remove most of the enzymes. Pairing pineapple with dairy can also neutralize the pH. The processing for canned pineapple also removes most of the enzyme.

Recipe Ideas for Pineapple

Use Pineapples in Kebabs

Bright pineapple flavors pair well with the aromatic onions, and bell peppers to make a delicious and flavor packed kebabs.

Grill Pineapples

Grilling pineapple gets soft and tender and just easily melts in your mouth. The tropical flavor pairs well with other grilled meats. You can either sweeten it even more with brown sugar or honey, or you can make it sweet and savory by adding paprika or chili powder.

Add to Pineapple to Stir Fry

Pineapple can add sweet and sour flavors to savory stir fry dishes. It is super quick and goes well with bell peppers, green onions, and ginger.

Here are some recipes that incorporate pineapple that we think you’ll enjoy:

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Posted on November 29, 2020July 19, 2021 by admin

Fast and Healthy Recipes

After a week of holiday meals, we are cleansing our palates with some citrus-flavored dishes. We could probably use a burst of freshness after all the comfort meals that we enjoyed last week! Citrus flavors have a unifying quality and bring crisp and refreshing flavors to meals. The best part is that they blend well with many different flavors and cuisines. Citrus fruits are also rich in multiple nutrients like vitamin C which help boost your immune system. We are bringing some zest to this season with a variety of simple recipes.

Menu Breakdown

Breakfast Recipe One: Scrambled Eggs with Pork Carnitas and Pico de Gallo

Anytime we make a batch of pork carnitas, it’s always a good idea to set aside extra carnitas for breakfast. Eating the chewy shredded carnitas with soft scrambled eggs and fresh pico de gallo for breakfast is so satisfying. You can easily serve this meal between warm tortillas or even with a side of beans. If you have any extra veggies, such as bell peppers and potatoes, throw those in a skillet and serve them all together. You can also prepare your eggs soft and runny instead of scrambled eggs. Other toppings that will go well with this dish are fresh avocado, salsa, and cheese.

Breakfast Recipe Two: Cranberry Orange Oat Muffin Bars

These tasty muffins are healthy and aren’t overly sweet with tangy pops of cranberries infused with citrus orange flavors. These muffins have oats that are 100% whole grain which digests slowly giving you energy throughout the morning. If you make a large batch, you can freeze these and thaw them out for later when you are in the mood for muffins. You can always pop them in the microwave and warm them quickly. They are also portable and make for a healthy on the go snack.

Lunch Recipe One: Grilled Ginger Lime Chicken Salad with Mango Salsa

This ginger cilantro lime chicken is so simple to make. While the citrus-marinated chicken can stand on its own, we decided to pack it with more flavor with delicious mango salsa. The sweetness of the mango pairs perfectly with the tangy lime flavors and also the fresh herbs with the cilantro. We serve this with a bed of spring mix, but you can also serve this over cilantro rice or quinoa for an amazing meal.

Lunch Recipe Two: Grilled Orange Chili Steak with Orange Salsa

Flank steak is known for its hearty, beefy flavor. We marinated the steak with a citrus marinade and chili rub and topped it off with a flavorful orange salsa. We recommend using clementine segments since they are easier to peel and tend to be more juicy, sweet, and less acidic than other oranges. You can also serve the steak pieces in tortillas or on top of a bed of rice pilaf. You can easily turn this meal into a taco salad with extra veggies such as bell peppers, cucumbers, corn, and black beans.

Dinner Recipe One: Pork Carnitas Tostadas

This is one meaty, rich, and savory dish with a burst of tangy flavors from the fresh limes and oranges. It’s so moist and tender and goes well on top of a crispy golden tostada. Once you shred the pork carnitas, you can also lay it flat across a sheet pan and put it under the broiler to crisp it up for extra flavor and texture. You can prep the pork the night before to get ahead. Feel free to customize these tostadas with your own toppings. If you’re looking for heat, you can add fresh jalapenos. Add acidic flavors by adding pickled red onions. We served this with a side salad, but you can also serve it with your favorite veggies or coleslaw. If you have extras or leftovers, you can save them for sandwiches.

Dinner Recipe Two: Air Fryer Orange Soy Glazed Chicken with Roasted Broccoli

When you think of air fryers you typically think of air fryer french fries or air fryer chicken strips and recipes that we normally throw in a deep fry. However, the air fryer does so much more. We marinated our chicken thighs with an Asian inspired citrus soy glaze marinade. The chicken thighs come out so juicy on the inside with the perfect crisp on the outside. They are perfect with a side of veggies or steamed rice. When you’re in a pinch for time, this is a healthier version of takeout with no deep frying and no added sugar and it can be made in just 20 minutes.

Meal Planning and Preparation Tips

For this meal plan, we incorporated ingredients that overlapped throughout the meals. Therefore, we decided to use citrus ingredients such as lime and orange to be the shining star for flavors since they go well with many different cuisines.
We also incorporated recipes that use the same meal preparation. For example, we used the prep technique of marinating our protein for our lunch salads. Then, we cooked them first on the grill pan to add a crispy char flavor, followed by transferring it to a sheet pan to finish cooking in the oven.
We also took advantage of two appliances (the Instant pot and Air Fryer) for two recipes. These appliances allow for low maintenance cooking so that that we can focus on other things in the kitchen.
For meal appeal, we topped things off with fresh pico de gallo versions with added fruit such as mango and fresh oranges throughout our meals.

If you enjoyed these recipes, try some of our free recipes:

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Posted on November 24, 2020July 19, 2021 by admin

Easy to Prepare Meals

The holidays are always a crazy time of year, and it always seems like we are short on time and money. So this week we are keeping meal prep simple and keeping it stress free, especially since we are probably overwhelmed with what we are already going to make for the holiday meals. To save time and money, we used pantry friendly ingredients that we already have on hand. We also incorporated seasonal ingredients that we will be using in our classic thanksgiving meals such as cranberries, pecans, and green beans.

Menu Breakdown

Breakfast Recipe: French Toast Muffins with Strawberries

French toast is such a classic breakfast and easy since you can use things that you already have in your pantry. For this week, we decided to change it up and make it into muffins. After all, who doesn’t love french toast or muffins? With this recipe, we get the best of both worlds in bite-size form. The great thing about this recipe is that you can use any choice of bread, even gluten-free options. All you need is eggs, milk, and your choice of sweetener. If you want to keep this dairy-free, you can also use coconut milk. This is definitely a great recipe for holiday mornings that are quick, delicious, and fun for the whole family. Serve it with your choice of fruit and top it off with pecans or your choice of nuts.

Lunch Recipe: Cranberry Pear Chicken Salad

This recipe is a classic traditional mayo chicken salad with a holiday twist using seasonal ingredients loaded with the best seasonal flavors such as pears, cranberries, and pecans. Chicken salad is a staple in our weekly meal prep because you can easily use it as a salad topper, make a sandwich with it, or have it as a snack with crackers. This is a great light lunch option with seasonal flavors that you can enjoy right before the heavy Thanksgiving meals.

Dinner Recipe: Meatloaf Patties & Roasted Green Beans

While a classic meatloaf is baked in a loaf pan oven, we opted for hamburger patties and baked them flat on a sheet pan which took less time than traditional meatloaf. This method is a huge time saver, but you still get the classic flavors of meatloaf that we enjoy. You can serve these with your choice of sides. This week we kept it simple with roasted green beans. If you have leftovers, you can also enjoy these in-between toasted bread or hamburger buns.

Leftover Suggestions

If you have leftover cranberries, you can use the rest for cranberry sauce or make a cranberry vinaigrette for salads.
Since you are already purchasing green beans, go ahead and buy a large batch and prepare the green bean casserole which is a traditional Thanksgiving side dish.

This week can be a bit hectic with cooking, so if you need some ideas for holiday meals, be sure to check out our Easy Thanksgiving Recipe Ideas.

Posted on November 21, 2020November 21, 2020 by admin

How to Cook Turkey

The crispy-skinned, deep golden brown turkey is always the centerpiece of the Thanksgiving holiday. There are many ways to enjoy turkey whether it’s slow-cooked, grilled, and even deep-fried, but we are going to go with the traditional roasted method. It’s simple and brings delicious flavors. Here are some tips and techniques to consider when roasting a whole turkey.

What Kitchen Equipment do You Need to Cook a Turkey

A large roasting pan with handles to make it easy for you to carry your turkey in and out of the oven
A V rack for the roasting pan so that it keeps the turkey above the drippings so that it does not get soggy and allows the turkey to get a crispy skin
A baster to suction the drippings from the bottom of the pan and pour over the turkey
A thermometer that is oven proof or one of those instant-read thermometers to ensure it cooks to the correct internal temperature for turkey
Aluminum foil to make a tent over it and keep it warm while it is resting after roasting
A sharp knife and cutting board for carving

How to Prepare the Turkey

Thaw the turkey: The best way to thaw turkey safely is in the fridge. It typically takes about 24 hours for every 5 pounds of weight.
Remove the inner giblets which include the neck and internal organs such as the heart, liver, and gizzard. But don’t throw these things away, use these to enrich the flavor of your gravy.
There are several ways to season a turkey. You can coat it with a savory and acidic marinade, wet brine it overnight in liquid or dry brine with a dry seasoning mixture.

How to Cook a Turkey

Preheat the oven to 325F
After you have stuffed the turkey with stuffing or aromatics such as onions, carrots, and herbs, place the turkey breast side down in a large roasting rack
Brush the entire backside with melted butter and then turn it over and brush the entire side of the turkey breast with butter. You can even stuff butter and herbs in between the skin for extra flavor and moisture
For an unstuffed turkey, it takes about 15 minutes for every lb of turkey.
For a turkey that weighs about 12 to 14 lbs, roast the turkey uncovered for about 3 to 4 hours. Afterward, use a brush to baste it with pan drippings every 30 minutes until the turkey is completely cooked

What Temperature Is Turkey Done

Checking the temperature is the best way to check that it is cooked to kill off all the harmful bacteria. The temperature that the turkey should be cooked is 165F. It is recommended to check the turkey’s temperature in several parts. Examples include the thickest part of the turkey breast, the innermost part of the thigh, and the innermost part of the wing.

How Long to Cook a Stuffed Turkey

Cooking turkey with stuffing will take longer to cook. Here are estimated times to cook stuffed turkey recommended by USDA.

Approximate Cooking Times for Stuffed Turkeys at 325F

Turkey Size by weight (lbs)	Time in Hours
8 to 12 lbs	3 to 3.5 hours
12 to 14 lbs	3.5 to 4 hours
14 to 18 lbs	4 to 4.25 hours
18 to 20 lbs	4.25 to 4.75 hours
20 to 24 lbs	4.75 to 5.25 hours

How to Carve a Turkey

Start with removing the legs by cutting through the joint with a Chef’s knife (we recommend an 8 to 10-inch knife). Separate the thigh from the drumsticks and cut through the joint as well.
Then remove the turkey breast by starting at the top of the bird and slicing along the breast bone on each side. From there separate the wing from the breast
Lastly, carefully slice the breast into horizontal slices.
Arrange the parts on a platter and garnish with fresh herbs, citrus slices, or fresh cranberries.

How Long Will Turkey Leftovers Keep?

You can keep leftover turkey for up to three to four days when properly stored in the refrigerator or freezer. It is important to ensure that it does not sit out at room temperature for more than two hours.

If you need more Thanksgiving meal ideas, check out our Easy Thanksgiving Recipes.

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Posted on November 21, 2020November 21, 2020 by admin

Easy Thanksgiving Recipes

This year’s Thanksgiving festivities might look a bit different this year amid the coronavirus pandemic, and you’re probably trying to figure out what to make on Thanksgiving. Maybe instead of cooking in large meals for a packed house, you’re only with your immediate family or close friends that you’ve been cooped up with for the past few months. Well, it’s still a season for gratitude, and we can still enjoy some easy Thanksgiving recipes that bring some comfort and satisfy those appetites that we look forward to on this holiday. So here are some main dish options and side dishes for thanksgiving that you can whip up real quick and enjoy in the next couple of days.

Roasted Chicken with Green Bean Casserole

Instead of roasting the traditional turkey bird, you can still enjoy a juicy roasted chicken. The leftovers can also make for amazing chicken salad the days after. Chicken goes great with any side, but for this holiday, pair it with a Thanksgiving casserole like green beans. Green bean casserole is the quintessential Thanksgiving side dish.

Roasted Chicken with Green Bean Casserole

Chicken Fried Chicken With Mashed Potatoes and Gravy

We always think of comfort food recipes for Thanksgiving, so there’s no better way to celebrate Thanksgiving dinners than biting into a juicy, crispy piece of fried chicken. But if you’re worried about all the calories of a classic deep fat fried chicken, then try this lighter version of Chicken Pan-Fried Chicken. Pair it with traditional thanksgiving sides such as easy mashed potatoes and gravy.

Chicken Fried Chicken with Mashed Potatoes and Gravy

One-Pot Chicken Spaghetti

Who loves a good bowl of spaghetti? I know I do! So here’s a twist on the classic spaghetti using chicken breasts instead of ground meat. And the good news is that you can make it all in one pot. So yay for fewer dishes! So if you’re looking for Thanksgiving dishes that are quick and hearty, try out this simple One-Pot Chicken Spaghetti.

One-Pot Chicken Spaghetti

Pan-Fried Eggplant with Meat Sauce

If you love lasagna but could do without the carbs since you’re probably already grazing through desserts and other carb-loaded sides for Thanksgiving, then this is a great alternative that still brings all the great marinara flavors and cheesy goodness that we all enjoy in lasagna.

Pan-Fried Eggplant with Meat sauce

Stuffed Sweet Potatoes with Sausage

You can’t have a Thanksgiving meal if there aren’t sweet potatoes on the menu. This recipe is such a simple and easy to prep ahead meal. You’ve got the sweetness of the sweet potatoes combined with the savory and spiciness of the sausage. These are freezer friendly and great for making them in advance if you don’t want to spend all day cooking Thanksgiving meals.

Stuffed Sweet Potatoes with Sausage

Sheet Pan Chicken Sausage Meatballs with Balsamic Brussel Sprouts

For those that don’t want to deal with cooking with raw meat, don’t forget about pre-cooked frozen meat options. They taste just as good if you cooked them yourselves and they will cut your cook time in half. Try Aidell’s Chicken sausage meatballs and roast them in the oven with balsamic Brussel sprouts. This will allow you to get a good roast on the veggies and heat through the frozen meat options. Serve with your choice of grains such as barley, rice pilaf, orzo pasta, or low carb options such as cauliflower rice.

Sheet Pan Chicken Sausage Meatballs with Balsamic Brussel Sprouts

Balsamic Steak with Roasted Delicata Squash

Here’s a Healthy thanksgiving recipe for beef lovers. Enjoy an easy sheet pan steak meal marinated with the tangy and savory flavors of balsamic vinegar and Worcestershire sauce. Pair it with the seasonal delicata squash vegetable.

Balsamic Steak with Roasted Delicata Squash

Turkey and Vegetable Couscous

If you must have turkey on Thanksgiving, but don’t want to deal with the hassle of cooking a large turkey, then use ground turkey. This easy skillet dish combines healthy and seasonal vegetables such as kale and butternut squash with yummy golden brown ground turkey.

Turkey and Vegetable Couscous

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Posted on November 16, 2020December 3, 2020 by admin

Benefits of Turkey

While turkey has become the centerpiece for Thanksgiving and the Winter Holidays, it is a nutritious source that can be enjoyed throughout the year.

Health Benefits of Turkey

Turkey is best known for its high amount of protein which is responsible for the growth, repair, and maintenance of cells. Turkey is also rich in nutrients, particularly in B Vitamins which impact your energy levels, brain function, and cell health. Turkey also has a high amount of selenium and is a good source of zinc, copper, phosphorus, magnesium, potassium, and iron. All these minerals impact body processes. Turkey also contains omega-3 fats which help in promoting heart health.

Here are some health benefits:

Turkey is a high protein food that can help promote muscle growth and support the maintenance of muscle mass, especially after exercise and strength training.
Since it is a high protein source, it can support weight loss by reducing appetite and hunger levels by promoting the feeling of fullness. This is partly due to the protein reducing the level of the hunger hormone ghrelin.
The B vitamins in turkey support efficient energy production which helps convert proteins, fats, and carbohydrates into usable energy.
The selenium in turkey is an essential component required for thyroid hormone metabolism, antioxidant defense systems, and immune function.
Turkey also contains tryptophan which produces serotonin which is a neurotransmitter that helps improve your mood and provides calming properties that can aid in promoting sleep.

Nutrition Information in 1 serving –Turkey nutrition depends on the part of the turkey. For example, the darker meat found in the legs or thighs has more fat and calories than white meat. According to USDA, here are several turkey nutrition facts for the different types of cut:

Cut of Turkey	Serving Size	Calories	Total Fat (g)	Total Carbohydrates (g)	Total of Protein (g)
Turkey Breast roasted	3 oz	160	6	0	24
Turkey drumstick roasted	3 oz	170	10	0	23
Turkey Thigh roasted	3 oz	190	10	0	23

Best Uses of Turkey

It is best to consume whole turkey meat rather than consuming the processed turkey products since they can be loaded with sodium. These processed varieties can include sausages, turkey ham, and hot dogs.

Diet Friendliness Chart

Diet Friendliness	Yes	No
Keto	x
Diabetic	x
Gluten Free	x
Dairy Free	x
Low Calorie	x
Alkaline		x
Vegan		x
Vegetarian		x
AIP	x
Allergy Friendly	x
Low Carb	x
Paleo	x

Cook Time: The internal temperature of turkey should reach 165F. This includes ground turkey, turkey tenderloins, and any other raw cut of turkey.

If you are roasting a whole turkey at 350F, it will usually take about 15 minutes of cooking time for each pound when it is not stuffed. If the turkey is stuffed, it usually takes about 20 minutes per pound.
If you are cooking a smaller piece such as turkey tenderloin, it will take about 30-35 minutes at 400F.
If you are sauteeing ground turkey, it usually will take about 8 to 10 minutes.

History of Turkey

Turkey has long been a long staple food of Mayans, Aztecs, and other indigenous people of Mexico, Central America, and the southern parts of the United States. Turkey became a hit with Spanish explorers that they brought them back to Spain and eventually the birds were bred and domesticated in other areas of Europe. In Europe, people thought of turkeys as an expensive luxury food and were eaten on special occasions. As European settlers began to homestead America, they brought their domestic turkeys with them, however, they found the same birds running wild and free. Eventually, it is suggested that Ben Franklin wanted turkey to be the American bird because of its nutritious and wonderful taste that also had economic value for colonists.

FAQ – About Turkey

Why is turkey bad for you?
- Consuming too much turkey that has been processed such as hot dogs, sausages, bacon, can have high amounts of sodium. Too much sodium in the diet can increase risks of obesity, heart disease, high blood pressure, and high cholesterol. Go for fresh, lean, organic, and pasture-raised turkey.
What is the chemical in turkey that makes you sleepy?
- Turkey is often blamed for making you drowsy because it is packed with a nutrient called tryptophan. However, many other types of meat and protein products actually pack comparable amounts. Although tryptophan helps make a neurotransmitter called serotonin that can promote a slow-wave sleep, eating turkey does not translate the amplified serotonin production in the brain to cause sleepiness. Instead, what makes people sleepy after Thanksgiving dinner is the stretching of the small intestine that induces sleepiness and protein-fat loading of the stomach. This causes more blood to go to the gastrointestinal tract rather than the brain or other muscles. In addition, the nervous system conserves energy reducing heart rate, blood pressure while increasing salivation and gastric action for digestion.
.Is turkey better for you than beef?
- Surprisingly there are not major nutritional differences between ground turkey and beef as long as you select the same ratio of lean to fat. The lower the fat content and the less saturated fat that you consume will help you lower your risk for heart disease.

Recipe Ideas for Turkey

Oven-Baked Turkey Tenderloin

This turkey tenderloin is braised in the oven with broth and aromatics such as celery, onions, and carrots. It is flavored with lots of garlic and thyme for ultimate flavor. A great alternative if you don’t want to roast a whole turkey.

Turkey Soup

This soup is a gluten-free meal that comes together in one pot. It has turkey sausage, chicken stock, coconut milk, kale, potatoes, onions, and minced garlic.

Stuffed Acorn Squash with Turkey

This is a great fall dinner recipe. Bake the acorn squash, meanwhile, saute the ground turkey. Once the turkey is cooked, place it in the middle of the squash and let it continue to bake in the oven.

Here are some Turkey Recipes we think you may enjoy:

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Posted on November 15, 2020July 19, 2021 by admin

Quick Low Carb Meals

This week is all about easy sheet pan meals. Sheet pan recipes are fast and easy to prepare which is perfect for the weekday. We used simple ingredients and let the oven do all the work.

Menu Breakdown

Breakfast Recipe One: Sausage and Potato Hash

For this recipe, we used pre-cooked sausage and baked it with bright colored bell peppers, green onions, and diced potatoes. This is a classic and hearty breakfast or brunch recipe that is absolutely satisfying for a morning meal. The great thing about potato hash is that you can make it with anything you want. You can use ground meats, load it with veggies, and even throw a fried egg on top. The key to this breakfast sheet pan meal is cutting the pieces into small dices so that they cook quickly and get a good crisp that we all love in a hash.

Breakfast Recipe Two: Baked Apple with Ricotta and Walnuts

We often associate baked apples with pies and dessert, but, this version can also be enjoyed for breakfast. It is a light and elegant dish that will start your day off right. The ricotta provides a good amount of protein and the walnuts provide a good source of healthy omega 3 fats. Paired with your serving of fruit, you’re off to a great healthy start for the day.

Lunch Recipe One: Shrimp with Roasted Corn and Cauliflower

This sheet pan lunch is a light version of a shrimp boil that makes it an easy weekday meal prep. We’ve got the traditional ingredients consisting of shrimp and corn, but instead of potatoes that are often used in a shrimp boil recipe, we opted for cauliflower instead to lower the carbs. We also use corn kernels rather than the corn on the cob so that you can just scoop it up easily with a fork without having to get your hands dirty. You can also use fresh or even frozen shrimp with this recipe. It is quick, easy, and flavorful.

Lunch Recipe Two: Cabbage Beef Stir Fry

Now this recipe is not a sheet pan recipe, however, it is a one-pan dinner that can be cooked in less than 15 minutes. We made it with ground beef, cabbage, and bell peppers, but you can use any type of protein and pick your own veggies. It’s keto-friendly and gluten-free but has all the great flavors that you would find in an Asian egg roll without the egg roll wrapper.

Dinner Recipe One: Mexican Cabbage Roll

If you love burritos and love cabbage rolls, then, this recipe combines the best of worlds. We opted for cabbage instead of tortillas for a gluten-free and low carb alternative to the standard burrito tortilla.

Dinner Recipe Two: Cauliflower Sausage Pizza

Cauliflower pizza is a delicious, low-carb way to enjoy pizza and you only need less than 6 ingredients and less than 30 minutes to bake. If you don’t want to make your own cauliflower dough, then slicing cauliflower into thick steak slices works just as good. This recipe is great if you are looking for more creative ways to get more vegetables into your diet. It’s crunchy, cheesy, and saucy all at the same time.

Swaps, Substitutions, and Additions

Sausage and Potato Hash: If you need more protein, you can add a fried egg on top
Baked Apples: You can use pears instead of apples. If you want to keep this dairy-free, try dairy-free ricotta cheese or serve it with a boiled egg for your protein
Shrimp and Corn: You can use salmon instead of shrimp and also add a side salad.
Cabbage Beef Stir Fry: You can use ground turkey instead of ground beef
Cabbage Rolls: You can also use ground turkey instead of ground beef, instead of adding shredded cheese, you can top it off with sliced avocados for healthy fat
Cauliflower Steak: To keep this dairy-free, you can use tomato pesto sauce instead of topping it off with tomato sauce and cheese.

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