Blog posts tagged with '#mealplanning'

Meal prepping is easier than you think.

I remember the first time I decided to meal prep. It was a disaster! The stress of setting aside a whole day to prep, the potential after effect seeing mounts of food, organizing the meals individually, making space in the frig, and cleaning the pile of dishes scared me. I was disorganized in my thoughts and my planning and executing!

Once I stepped back to collect my thought process, I realized I was thoughtlessly overwhelmed for no reason. Meal prepping became easier. Writing up a list of food choices for the week I will be shopping for made it more comfortable, then creating meals based on those items was less stressful and enjoyable. My recommendation is not to go grocery shopping hungry. Enjoy the time you are putting into the meals and your body!

Fruits or not to fruit....

If you're interested in a plant-based diet, the Mediterranean diet is an excellent place to start. The diet's primary focus is on fruits, vegetables, whole grains, nuts, and legumes, and a whole lot of it! Their approach is simple and effective. Dark green leafy greens, like, leafy salad greens, kale, and spinach should be with eaten at every meal and every day, because they supply vitamins A, C, E, and K. These vegetables also contain a large number of antioxidants that help protect cells, contain fiber, iron, magnesium, potassium, and calcium. Did you know, leafy green vegetables may help minimize the loss of cognition as we age improve our heart health, help regulate insulin, and manage weight? Let's not forget they also help move things along the track.


Seafood, poultry, and red meat are part of the diets protein options, and even when these foods are eaten they are surrounded by plants. Red meat is consumed much less than the others, and high plant-based items always accompany it.


Fruits contain fiber, vitamin c and other nutrients, which are helpful to your immune system. Fruits like dates, figs, apricots, grapes, and pomegranates are common in the Medeterranian diet, or you can choose from tropical fruits like bananas, mangoes, and papayas. Don't add sugar to the fruit! Eating the fruit fresh is the best choice as it has a natural sweetness. Fruits can be added so many ways, from smoothies, whole grain cereals, salads, side dish or cooked with meats. So, have a fresh cut fruit for dessert.


Party of 6

My family is an instant party! With six people with a very different taste, it can become a restaurant in my own home. 

Imagine cooking for six individual tastes and interests. I always start with a common protein source for the meal that fits everyone. 

Let's say, its salmon. By the way, our boys LOVE salmon! First, I marinate the salmon in the sake, then sprinkle Himalayan salt over the salmon for about an hour or two. Afterward, I drain the sake and pat dry both sides of the salmon. Then pan fry it with coconut oil on low heat till the outside turns to a lighter color.

For greens, everyone's favorite is either green beans or broccoli. Today, I used broccoli. Rinse the florets and pat dry them. Next, grab the stems and dip the florets into coconut oil and swirl it around for an excellent coating. Place broccoli on the pan, sprinkle Himalayan salt to taste over the broccoli, and put in the oven for 350 degrees till slightly browned. 

Lastly is the complex carb. Japanese rice is a must-have with this meal. It's easy to make! Measure 2 1/4 cup of short-grain rice. Place in a strainer and rinse till water runs clear. Then, let the rice sit for 30 minutes. Next, cook rice in a pot, put rice, and 2 /14 cup of water in the pot. Let the rice soak in the water for at least 30 minutes to an hour. An hour is best. Cover the pot with a lid and bring to a boil on high heat. Turn the heat down to low and cook about 20 minutes, or until the water is almost gone. Stop the heat and let it steam for about 15 minutes before opening the lid. Fluff the rice with a fork and start plating. 

Once plated to the size of their portion of each food category, the special touches happen with each meal. Below is an example of each plate.

Plate #1 Salmon, broccoli with Italian dressing, and rice with butter.

Plate#2  Salmon and broccoli only. 

Plate #3 Salmon, broccoli, and rice as cooked.

Plate #4 Salmon with olive oil sprayed on it, and broccoli with one whole avocado chunks and a sprinkle of parmesan cheese.

Plate #5 Salmon, broccoli with alfredo sauce, and rice with Tajin and butter.

Plate #6 Salmon, broccoli with Tajin, and rice with butter. 

There you have it! Party of 6 made to order. That's how this family feist. Share in comments your special touches for each family member you do when plating.