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healthy Recipes
make it a lifestyle - Add some flavour

Lunch ideas to keep you fed through your busy day!

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Chicken Souvlaki and veggies

This one is our recipe, but we made it easy with a pre-made marinade and pre-cut, pre-organized veggie mixture!  Feel free to make it your own, but for a meal prep recipe it can be more efficient to have things done in advance!

Equipment Recommended

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  • 12" or larger skillet

  • Barbecue is nice, but not needed.

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Ingredients

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Chicken

  • Approx. 24 chicken thighs or 9 chicken breasts

  • One bottle Souvlaki marinade

  • Freezer bag to hold it all

Veggie Mixture

  • 5-8cups variety of diced veggies and veggie-like fruits. (we used red and yellow bell peppers, cauliflower, broccoli, red onion, zucchini, celery, mushrooms, and snow peas)

  • 2tbsp cooking oil (anything med-high temp will due, we used olive oil)

  • 1.5tbsp minced garlic (we used a pre-minced one from a jar for speed) or 2 cloves if fresh

  • 1tsp oregano

  • 1tsp basil

  • Salt (we used Himalayan) and black pepper to taste

  • 1/2 a lemon, juiced

  • 2tbsp Fresh parsley, finely chopped

  • We also added 1/2tsp chili flakes (this one is to-taste)

Instructions

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The day before​

  1. Remove chicken thighs or breasts from package and place in a large freezer back with an entire bottle (350ml) of the Souvlaki marinade. Leave overnight if possible to allow the magic to happen. 

     

  2. Remove chicken from fridge and allow to rest about 20min.  In the mean time, heat up the barbecue to 425º F | 218.3º C
     

  3. Place chicken thighs on grill (we use one side of the burners on med-high and the other on low. 5 min each side on the med-high, then another 10-15min on the low side or until done)
     

  4. While the chicken is cooking: Prep seasoning and start to heat oil and diced garlic in pan on medium heat
     

  5. Once oil is warm throw in veggie mixture and start adding the seasoning ingredients stirring and flipping fairly often to coat evenly.  Don't forget at this time to check on the chicken and ensure it is not getting too crispy!
     

  6. Once chicken is cooked, remove and finish with fine chopped parsley. 
     

  7. Remove veggies from heat once to desired softness (we prefer them to still have some crunch, both for the sake of taste and nutritional value preservation) (it's important to use a variety of colours in your mix in order to ensure you are getting a variety of phytonutrients)
     

  8. Package and portion everything in containers for the week if desired.  Adding a carb if called for.  ENJOY!

Dinner ideas to keep everyone happy!

Steak fajita salad

Interested on checking out where this came from? Here is the 

Original recipe: oursaltykitchen.com/steak-fajita-salad/

We put our own spin on favourites!

Equipment Recommended

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  • Food processor or blender

  • 12" cast iron skillet

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Ingredients

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Steak dry rub

  • 1tsp cumin

  • 1tsp paprika

  • 1tsp sea salt

  • 1tsp cracked black pepper

  • 1/2tsp chili powder

  • 1/4tsp onion powder

  • 1/4tsp garlic powder

  • pinch dried oregano

Salad portion

  • 1lb striplion steak

  • 1tbsp olive oil

  • 1 red bell pepper, sliced

  • 1 green bell pepper, sliced

  • 1 pint cherry tomatoes, halve

  • 2 avocados, sliced

  • ​

Cilantro lime vinaigrette​

  • 1/2cup extra vergin olive oil

  • 2tbsp white wine vinegar

  • 1 lime, juiced

  • 2 clove garlic 

  • 1 bunch cilantro

  • 1/2tsp sea salt

  • 1/2tsp cracked black pepper

    Note:
    We found adding: 

  • 1/4tsp honey

  • 1/2tsp extra sea salt
    made it just right!
     

Instructions

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  1. Remove steak from fridge, let it set closer to room temp while getting everything ready
     

  2. Heat Skillet over high heat. 
     

  3. While that's getting warm, prepare dry rub. Mix all ingredients together in a bowl. Rub into both sides of steak.
     

  4. Toss your steak on there, 2min per side. Reduce to medium heat, another 2-4min a side for medium rare with a thicker steak.
    If your cut is more thin, just 3-4min each side on high
     

  5. On medium-high heat: add oil to the skillet.  Add peppers and onions and toss to coat with steak juices, spices and oil.  Toss frequently until soft and slightly charred to preference. 
     

  6. Prepare the Salad by cutting everything up and toss in a bowl 
     

  7. Prepare the vinaigrette by tossing everything into a food processor.
     

  8. Assemble by adding peppers and vinaigrette to salad mix.  Top with steak or incorperate as desired! ENJOY!!!

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Dinner ideas to keep everyone happy!

Meal-Prep 

Meatballs

This one has been inspired by a few recipes, so we will call it unique.  For us, it adds a really easy way to roughly weigh out your portions: ensuring you have enough in each meal.  It is a real treat I genuinely look forward to every day right now!

Equipment Recommended

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  • 2-4 baking sheets

  • Large bowl for mixing

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Ingredients

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  • 1/3 cup bread crumbs

  • 1/2 cup milk (2%)

  • 2 tbsp olive oil

  • 1 whole onion (Spanish)

  • 2lbs ground beef (or any ground meat)

  • 2 whole eggs (Lg)

  • 1/4 bunch fresh Parsley (chopped)

  • 3 cloves garlic (crushed)

  • 2 tsp salt

  • 1 tsp ground black pepper

  • .5 tsp red pepper flakes

  • 1 tsp dried Italian herb seasoning

  • 2 tbsp grated Parmesan cheese

  • 1 tbsp Ketchup

Instructions

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  1. Cover a baking sheet with foil and spray lightly with cooking spray
    (light - not virgin - olive oil).
     

  2. Soak bread crumbs in milk in a small bowl until the onions (in step 3) are cooked.
     

  3. Heat Olive oil in a skillet over med heat. Cook and stir onions in hot oil until translucent.
     

  4. Toss everything into a huge mixing bowl, incorporating everything into ground beef.
     

  5. Preheat oven to 425º F.
     

  6. Using wet hands, form the meat mixture into balls about 1.5" in diameter.  Arrange onto a prepped baking sheet.
     

  7. Bake in oven until browned and cooked through: about 15-20 min.
    (Internal temp to be 160º F +).

Snack ideas when you need something extra!

Frittata

Bites

We made a few changes, but check out the original recipe here: cafedelites.com/breakfast-egg-muffins-3-ways/

Equipment Recommended

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  • Food processor or blender

  • 12" cast iron skillet

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Ingredients

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Egg scramble BASE

  • 12 large eggs

  • 2tbsp fine chopped Spanish, white or red onion

  • Salt/pepper to desired taste

Tomato/Spinach/Mozzarella

  • 1/4cup fresh spinach, roughly chopped

  • 8+ cherry tomatoes, halved

  • 1/4cup shredded mozzarella cheese (we use jalapeño 
    Monterey Jack)

  • ​

Bacon/Cheddar/Jalapeño 

  • 1/4cup cooked bacon, chopped

  • 1/4cup cheddar cheese (we use marble)

  •  jalapeño peppers chopped (amount: to taste) we use 1/2 the pepper with seeds

Garlic/Mushroom/Peppers

  • 1/4cup sliced white mushrooms

  • 1/4cup red bell pepper, diced

  • 1tbsp fresh chopped parsley

  • 1/3 tsp minced garlic (or to taste, we use twice that)

Instructions

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  1. Preheat oven to 350º F | 180º C. Lightly spray a 12-cup capacity muffin tin with non-stick oil spray. 

  2. In a large bowl, whisk together eggs and onions. Season with salt and pepper to taste.

  3. Add egg mixture halfway up into each of the muffin tins. 

  4. Divide the three topping combinations into 4 muffin tins each.

  5. Bake for 20 min.

  6. Serve OR store in an airtight container in the refrigerator for up to 4 days and re-heat when ready to serve.  Also freeze if desired!

  7. Enjoy!

  8. ​

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