Sweet Peas and Saffron http://sweetpeasandsaffron.com meal prep recipes for busy people Thu, 20 Jul 2017 13:27:00 +0000 en-US hourly 1 https://wordpress.org/?v=4.7.5 Lemon Chia Yogurt Muffins http://sweetpeasandsaffron.com/2017/07/lemon-chia-yogurt-muffins.html http://sweetpeasandsaffron.com/2017/07/lemon-chia-yogurt-muffins.html#respond Thu, 20 Jul 2017 13:27:00 +0000 http://sweetpeasandsaffron.com/?p=16078 These lemon chia yogurt muffins have no butter or oil, and clock in at only 148 calories each. They are toddler approved, freezer friendly, and the perfect light meal prep snack!

These lemon chia yogurt muffins have no butter or oil, and clock in at only 148 calories each.  They are toddler approved, freezer friendly, and the perfect lighter option when you’re craving a muffin!

I’ve fallen into a bit of a bad habit.  Drive thru coffee on my way home from the grocery store, which almost always leads to an impulse purchase muffin.

The other day as I sat in the line-up, I saw the calorie count for the muffin on the menu.  448 calories.  OMG!!!!

Well, it wasn’t the exact blueberry muffin I order, but a chocolate banana one with some sort of crumbly topping.  But still.  That’s way too many empty calories to be consuming with my coffee!

I realized it’s been a long time since I shared a muffin recipe with you…these Coconut Carrot Lentil Muffins waaaay back in September.  So it’s time for a new one, and today I have some lemon chia yogurt muffins for you!

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Grilled Veggie & Black Bean Meal Prep Bowls http://sweetpeasandsaffron.com/2017/07/grilled-veggie-black-bean-meal-prep-bowls.html http://sweetpeasandsaffron.com/2017/07/grilled-veggie-black-bean-meal-prep-bowls.html#comments Mon, 17 Jul 2017 13:51:00 +0000 http://sweetpeasandsaffron.com/?p=16070 Make these Grilled Veggie & Black Bean Meal Prep Bowls on the weekend and you will have four work lunches waiting for you. A great vegetarian meal prep option that will keep your oven off this summer.

Make these Grilled Veggie & Black Bean Meal Prep Bowls on the weekend and you will have four work lunches waiting for you.  A great vegetarian meal prep option that will keep your oven off this summer.

As we get closer to our moving date, I get a little nostalgic looking around the house.

This was the house where I studied my butt off and earned my PhD.  The house where I started this blog, (completely unaware of what it would turn into).  The house where we brought teeny tiny newborn Kai home from the hospital.

We have amazing neighbors, and it does take some time to get to know your neighbors.  So I’m a little nervous to move to a completely new neighborhood and can only hope that Kai will have some little buddies his own age that live nearby.

But it is time for us to move on…baby #2 pretty much was the push we needed to get a bigger house with more space.  I’m sure I’ll be teary eyed as we lock up and move out, but I can’t wait to start fresh in our new house and start making memories there!

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7 Easy Dry Rub Recipes for Meat or Veggies http://sweetpeasandsaffron.com/2017/07/easy-dry-rub-recipes.html http://sweetpeasandsaffron.com/2017/07/easy-dry-rub-recipes.html#comments Thu, 13 Jul 2017 13:48:00 +0000 http://sweetpeasandsaffron.com/?p=16007 7 easy dry rub recipes for meat or veggies-- these rubs are absolutely perfect to mix up the flavors in your meal prep! They are great on sheet pan dinners, roasted or grilled veggies, meat and seafood.

7 easy dry rub recipes for meat or veggies– these rubs are absolutely perfect to mix up the flavors in your meal prep!  They are great on sheet pan dinners, roasted or grilled veggies, meat and seafood.

After the huge popularity of these 7 Chicken Marinade Recipes You Can Freeze, I thought it would be really great to share some dry rub recipes with you!

If you ask me, dry rub recipes are even more useful than marinades, because you don’t need to plan ahead.  Having salmon/chicken/roasted veggies for dinner?  Any one of these rubs will work, and they will all give a completely different flavor profiles.  PLUS: you don’t need to do anything ahead of time!

Some of these dry rub recipes are ones I’ve used in previous posts, and some of them are brand new.  And look out because I may start adding new rubs to this post as I come up with them!  I have a number of rubs on my list that I didn’t quite get around to making.

So let’s get into it, shall we?

Continue reading: 7 Easy Dry Rub Recipes for Meat or Veggies

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Southwestern Chopped Chicken Salad (Meal Prep) http://sweetpeasandsaffron.com/2017/07/southwestern-chopped-chicken-salad-meal-prep.html http://sweetpeasandsaffron.com/2017/07/southwestern-chopped-chicken-salad-meal-prep.html#comments Sun, 09 Jul 2017 13:36:00 +0000 http://sweetpeasandsaffron.com/?p=16205

This southwestern chopped chicken salad is going to be your new favorite work lunch! Prep ahead on the weekend and when you're ready to serve, drizzle with ranch and sprinkle with tortilla strips.

This southwestern chopped chicken salad is going to be your new favorite work lunch!  Prep ahead on the weekend and when you’re ready to serve, drizzle with ranch and sprinkle with tortilla strips.

I’ve been on pins and needles waiting for this week for four whole months…we are finally moving into our dream house this week!

Because we had such a long closing date on our house, and haven’t set foot in it since March, it almost feels like a dream that we even bought it.  I’ve been looking over the house brochures from when we viewed it last, and reminding myself that it wasn’t a dream, this is real life and this is going to be our forever home.

I’ve been telling Ben for months that I will finally breathe a sigh of relief when all of the paperwork is done and we are sitting in our new home.  I get happy just thinking about it!

And I think a perfect dinner for our new house could be this southwestern chopped chicken salad, which also happens to be perfect for moving since it can be made ahead.  Because after moving boxes all day, who has the energy to cook up a big dinner?

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Southwestern Grilled Turkey Burgers (Freezer) http://sweetpeasandsaffron.com/2017/07/southwestern-grilled-turkey-burgers-freezer.html http://sweetpeasandsaffron.com/2017/07/southwestern-grilled-turkey-burgers-freezer.html#comments Thu, 06 Jul 2017 07:00:00 +0000 http://sweetpeasandsaffron.com/?p=15958 Southwestern Grilled Turkey Burgers-- make the patties ahead and freeze for an easy weeknight dinner. When you're ready to cook, put the frozen patty straight onto the grill and cook away!

Southwestern Grilled Turkey Burgers– make the patties ahead and freeze for an easy weeknight dinner.  When you’re ready, put the frozen patty straight onto the grill and cook away!

Every summer I have to post a burger recipe on this site…two years ago (!?) it was these Greek Turkey Burgers with Whipped Feta, and last summer there were these Mushroom and Lentil Bruschetta Burgers.

2017: Southwestern grilled turkey burgers.  With chipotle lime mayo, OH MY!

Summer = grill time, and burgers are pretty much ideal for meal prepping!  This year I decided to go back to the old turkey burger.  Ground turkey is just lighter than beef, and I’ve just not had success with moist burgers using ground chicken.

When you have a good formula, you just have to keep coming back to it, and the formula I used for these Baked Turkey Meatballs 7 Ways is too good to keep in the archives.

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Make Ahead Hoisin Ginger Steak, Asparagus & Green Beans http://sweetpeasandsaffron.com/2017/07/make-ahead-hoisin-ginger-steak.html http://sweetpeasandsaffron.com/2017/07/make-ahead-hoisin-ginger-steak.html#comments Mon, 03 Jul 2017 13:19:00 +0000 http://sweetpeasandsaffron.com/?p=15149 Prep this Hoisin Ginger Steak along with the asparagus & green beans ahead of time for a ridiculously easy dinner! Tips for making it in the oven or on the grill.

Prep this Hoisin Ginger Steak along with the asparagus & green beans ahead of time for a ridiculously easy dinner!  Tips for making it in the oven or on the grill.

This post has been in draft mode since Feb 15, aka: when morning sickness took over my life for a rough but thankfully brief couple of months.

This hoisin ginger steak was one of the recipes I was testing when it struck me down, and for some reason, I couldn’t get back around to taste testing it again until now.  I think it’s because I had such a strong aversion to meat during my morning sickness.

Anywho, I finally got back around to re-testing the recipe…and it is, in fact, delish.  And ridiculously easy.  Hurray for that!

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26 Low Carb Meal Prep Recipes http://sweetpeasandsaffron.com/2017/07/low-carb-meal-prep-recipes.html http://sweetpeasandsaffron.com/2017/07/low-carb-meal-prep-recipes.html#comments Sat, 01 Jul 2017 14:19:00 +0000 http://sweetpeasandsaffron.com/?p=15889 These low carb meal prep recipes have got you covered for breakfast, lunch, dinner and snacks! Carb grams listed so you don't have to hunt them down yourself.

These low carb meal prep recipes have got you covered for breakfast, lunch, dinner and snacks!  Carb grams listed so you don’t have to hunt them down yourself.

Wow, you guys.  This post was haaaard.  I have complete and utter respect for those of you on a low carb diet, whether it is out of necessity of living with diabetes, or trying to lose some weight by following a low carb diet.

Not only is it a HUGE challenge to find low carb meal prep recipes, but it is a PITA (look that up) to calculate carbs for every. single. recipe.  And let me tell you: there were many ‘low carb meals’ out there that did not meet my carb cut-off guidelines.

It also made me realize how often there are sneaky carbs hiding in everything: honey in a stir fry sauce…salsa (what?!), most fruity things (even in moderation!), most sweet things that maybe you didn’t really consider sweet (ketchup, corn, carrots), cashews, oh my goodness, what a list.

I’m not going to get into the different guidelines for carb intakes from different diets, because I’m not a nutritionist.  But I settled on a carb cut-off of 25 g or less for lunches and dinners, and below 15 g for breakfasts and snacks.  I am a believer in moderation, and for each of these recipes, you are getting a fairly balanced meal that will fill you up and just happens to be low carb.  And can be prepped ahead!

Looking to convert your favorite meal prep recipe into a low carb meal prep recipe?  Here are some simple swaps you can make:

  • swap rice with cauliflower rice
  • swap pasta with zucchini noodles or spaghetti squash
  • swap potatoes with cauliflower (it makes excellent ‘mashed potatoes’ and is also apparently great in ‘potato salad’)
  • wraps can be swapped with lettuce (I love romaine for it’s crunch factor)
  • zucchini slices work great for low carb enchiladas or lasagna

Let’s check out these tasty low carb meal prep recipes!

Disclaimer: nutritional information was obtained from the source of the recipe, and in certain cases, I calculated them using the MyFitness Pal app.  They are strictly estimates and not guaranteed to be accurate.  See my nutritional disclaimer for more information.

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Slow Cooker Chickpea Tortilla Soup (Freezer to Crock Pot) http://sweetpeasandsaffron.com/2017/06/slow-cooker-chickpea-tortilla-soup-freezer-to-crock-pot.html http://sweetpeasandsaffron.com/2017/06/slow-cooker-chickpea-tortilla-soup-freezer-to-crock-pot.html#comments Thu, 29 Jun 2017 14:00:00 +0000 http://sweetpeasandsaffron.com/?p=15883 Slow cooker chickpea tortilla soup which can be assembled ahead of time and stored in the fridge or freezer! A great way to stay out of the kitchen this summer.

Slow cooker chickpea tortilla soup which can be assembled ahead of time and stored in the fridge or freezer!  A great way to stay out of the kitchen this summer.

It’s finally warm and yet here I am…eating soup.  But somehow this slow cooker chickpea tortilla soup doesn’t feel like a very wintery soup to me…Mexican flavors always remind me of the summer for some reason!

I’m thinking ahead though…to the fall, when I’m going to be holding a newborn baby 24/7 and I remember it all too well.  You *think* you’re going to have time to throw something together for dinner, when in reality, it feels like the equivalent of climbing a mountain.

I can remember after Kai was born, the first time I bragged to Ben “I emptied the dishwasher today”, like it was the biggest accomplishment in the world.  It sure felt like it!

I’m half laughing and half trembling with fear at this memory.  But armed with this slow cooker chickpea tortilla soup, dinner will hopefully not feel like too much of an effort come October.

Continue reading: Slow Cooker Chickpea Tortilla Soup (Freezer to Crock Pot)

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5 Minute Mango Cheesecake Frozen Yogurt http://sweetpeasandsaffron.com/2017/06/5-minute-mango-cheesecake-frozen-yogurt.html http://sweetpeasandsaffron.com/2017/06/5-minute-mango-cheesecake-frozen-yogurt.html#comments Mon, 26 Jun 2017 13:51:00 +0000 http://sweetpeasandsaffron.com/?p=14306 5 minute mango cheesecake frozen yogurt is a super fast treat to whip up with no refined sugars. Store them in the freezer for an easy, healthy snack or dessert.

5 minute mango cheesecake frozen yogurt is a super fast treat to whip up with no refined sugars.  Store them in the freezer for an easy, healthy snack or dessert.

 

Summer is just around the corner and I have frozen treats on my mind.  Maybe because I’m pregnant and craving alllll the frozen desserts these days.

I’m trying to keep myself away from the Drumsticks and Blizzards and other ice cream treats and swap with healthier options instead.

Frozen yogurt is one of those ‘healthier’ treats, but sometimes, froyo is actually not so healthy.  Like when you go to Menchies and load it up with Skor and Crispy Crunch bits.  Oops.

So today, I thought it would be fun to make my own froyo, using real fruit and greek yogurt.  Tada!  Mango cheesecake frozen yogurt, ready in just 5 minutes and without an ice cream maker.

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Strawberry Spinach Quinoa Salad in a Jar http://sweetpeasandsaffron.com/2017/06/strawberry-spinach-quinoa-salad-jar.html http://sweetpeasandsaffron.com/2017/06/strawberry-spinach-quinoa-salad-jar.html#comments Thu, 22 Jun 2017 13:42:00 +0000 http://sweetpeasandsaffron.com/?p=15716 This strawberry spinach quinoa salad in a jar is the perfect fresh summer meal prep lunch! Spend a bit of time prepping your lunches on the weekend and you'll be the envy of your office.

This strawberry spinach quinoa salad in a jar is the perfect fresh summer meal prep lunch!  Spend a bit of time prepping your lunches on the weekend and you’ll be the envy of your office.

Summer is here…officially here!!

Summer to me means berries and corn and berries and cherries and berries and peaches.  And more berries.

I have a little thing for berries.  I put them in my parfaits and my vinaigrettes and my smoothies, but they are best eaten fresh, just as they were intended.

So to ring in the official start of summer, I’m sharing this summery strawberry spinach quinoa salad in a jar recipe with you today!

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