By Ashley Sornsin and Kylee Seifert
Sorry to break it to you, but using the holidays as your reason for falling off track of eating right is just a cheap excuse. Don’t get us wrong, we say that in the most loving way possible, because we want you to succeed and get through the holidays successfully without bringing the extra holiday pudge into the new year.
We’ve made it easy for you with six recipes that only use ten ingredients to food prep with. That’s right, only ten. Because we know just how hectic the holidays can be, we’ve slimmed the grocery list down to just a few ingredients so that you can spend the newfound time taking care of the hustle and bustle of the holidays and, more importantly, get some extra family time in the mix.
We hope that you enjoy our gift of recipes to help you food prep this holiday season. Even more so, we hope that our gift will help you enjoy this magical time and be fully able to focus on the truly important things in life. Our gift of these simple recipes will:
• Minimize time at the grocery store.
• Keep you from indulging in the holiday goodie buffet at the office.
• Allow you to stay on track with your fitness and health goals.
• Keep your holiday stress at a minimum, which will help with the stress eating.
• Enjoy delicious, healthy meals throughout your holiday craze.
• Minimize time food prepping.
First off, let’s uncover the ten healthy ingredients you’ll be working with.
▶ Oatmeal
▶ Apple
▶ Almonds
▶ Chicken
▶ Pork
▶ Squash
▶ Sweet Potato
▶ Pomegranate
▶ Brussel Sprouts
▶ Salad Greens
Aside from these easy ten ingredients, we encourage you to play around with your favorite spices. We used sea salt, pepper and cinnamon as our favorite spices with these mixtures.
Food prepping during the holidays is essential for not only staying in line with your health and fitness, but also for keeping added stress at bay. When you’re food prepping these simple recipes, we suggest that you use just one pan or tray, if possible. Instead of cooking everything on a different tray, go ahead and throw them all together–with the exception of the ground pork and chicken.
Each of the serving sizes mentioned in the recipes is for one serving. Simply duplicate the measurements in the recipes to food prep for multiple meals or family members. We suggest writing out when you plan to food prep in your planner, then stick to that day and time. Set aside a couple hours to cut, cook, portion out and then clean up. When you’re planning out your food prep party, start out by cooking the things that take the longest, such as the squash and sweet potato. From there, get your protein cooking, your veggies roasting and then piece together the rest.
SALAD JARS
These pre-made salads can be mixed and matched for an endless amount of options. With these jars, all you have to do for lunch is grab and go. When you’re ready to eat, just dump in a bowl and enjoy. You’ll be surprised how much you can pack in these jars. We’ve combined the right mix of proteins, starches, vegetables and fruits to properly nourish your body and provide the best nutrients for a healthy and well-balanced meal. We also made our own signature vinaigrette for these salads that is delicious and we know you will love.
RECIPES
Chicken Apple Salad
Salad mixed greens
4-6 oz. chicken
1⁄2 cup roasted chopped sweet potatoes
1/4 cup chopped apple
1-2 Tbsp. signature vinaigrette (Apple Maple Dijon)
Pork Pomegranate Salad
Salad mixed greens
4-6 oz. ground pork
1⁄2 cup roasted squash
1⁄8 cup pomegranate seeds
1⁄8 cup slivered almonds
1-2 Tbsp. signature vinaigrette (Apple Maple Dijon)
Apple Maple Dijon Vinaigrette
(1 serving = 1-2 Tablespoons)
3⁄4 cup extra virgin olive oil
1/4 cup apple cider vinegar
1 Tbsp. dijon mustard
1 Tbsp. pure maple syrup
Pinch of sea salt and pepper
DIRECTIONS
1. Vinaigrette: Combine all ingredients in a jar. Shake well before using.
2. Salads: Layer salads in order listed, top with dressing (or keep separate), dump jar ingredients into a bowl when ready to eat.
OVERNIGHT OAT JARS
What are they? Raw oats soaked in liquid in a jar, overnight. You get a creamy, cold oatmeal dish (or you can heat it up) that’s quick and easy to grab in the morning. Make all of the jars for the week, adding the liquid just the night before and shaking the jar to combine. You’ll have an entire week’s worth of breakfast ready, saving you time and keeping you full.
Cinnamon Nut Overnight Oats
1⁄2 cup oats (old-fashioned or quick)
1⁄2 tsp. cinnamon
1 tsp. vanilla extract (optional, but delicious)
1⁄2 cup liquid (water/milk/almond milk/ coconut milk)
1⁄8 cup slivered almonds
1. Add ingredients in order listed.
2. Add liquid night before, shake or stir in jar and cover overnight.
3. Top with slivered almonds/nuts.
4. Eat cold or heat up and enjoy.
Apple Cinnamon Overnight Oats
1⁄2 cup oats (old-fashioned or quick)
1⁄2 tsp cinnamon
1/4 cup chopped apple
1⁄2 cup liquid (water/milk/almond milk/ coconut milk)
1. Add ingredients in order listed.
2. Add liquid night before, shake or stir in jar and cover overnight.
3. Eat cold or heat up and enjoy.
ONE-PAN HASH
We love easy dinners and combining all ingredients into one pot makes it easy to not only make, but also to clean up. Cook your chicken and ground pork separately ahead of time. Next, roast your chopped sweet potatoes and cubed squash (these are also used in the salad jars). We suggest roasting on one foil-lined pan in a 400-degree oven for 20-30 minutes, lightly drizzled with extra virgin olive oil. The same goes for the brussel sprouts–cut these first, then roast. This can be done on the same pan as the sweet potatoes and squash. When you’re ready to assemble your dinners, there are a couple ways to do so:
1. Keep ingredients separate and serve on plate.
2. Combine in one-pot on stove, stir, add in your favorite seasonings or even just a pinch of sea salt and pepper and bring all flavors together into a true hash.
Pork & Apple Hash
4-6 oz. ground pork
1⁄2 cup sweet potatoes
1 cup brussel sprouts
1/4 cup chopped apple
Top with slivered almonds & cinnamon
We kept all ingredients separate on our plate, but you can easily combine the ingredients in one pan (all items are pre-cooked from your meal prepping plan.) If you keep it separate like us, the apple is raw and crunchy, but if you decide to cook all items together in a pan and reheat, the apple will soften. Top with some slivered almonds and a sprinkling of cinnamon for a seasonal twist.
Chicken Squash Hash
4-6 oz. chicken
1⁄2 cup squash
1 cup brussel sprouts
1⁄8 cup pomegranate seeds
Again, we show the ingredients separate on our plate, but this can easily be combined in one pan. Top with pomegranate seeds to serve.
Kylee Seifert
facebook.com/kylee.seifert.wellness
kyleeseifert.com
kylee.seifert@gmail.com
Ashley Sornsin
ashleysornsin@gmail.com
Facebook: ashleysornsinhealthfitnesscoach
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