Kitchen Harvesting

Meal. Prep.  For many of us, those are two nasty four letter words.  Meal prepping is an area of struggle for lots of wellness-minded women, and one that often gets cast aside out of sheer overwhelm & frustration. What if there was an easier way to think about meal prepping? What if you didn’t have to come up with a new menu each week, or scour grocery store shelves for a week’s worth of recipes?

I think there IS an easier approach. Instead of stocking the pantry and fridge for recipes, stock your kitchen with basics & staples that can be used to assemble simple weeknight meals at the drop of a hat. I call this method “Kitchen Harvesting.” Here are some staple meals that can easily stocked:

• Spagetti

• Tacos

• Soups

• Quesadillas

• Fast Casseroles

• Stirfrys

• Bowls

• Salads

Your pantry would include items like:

• Pasta (I suggest chickpea or lentil)

• Marinara  sauce and canned tomatoes

• Parmesan cheese

• Taco seasoning packets

• Taco shells

• Boxed soups, broths, and stocks

• Canned beans and lentils

• Canned wild-caught tuna, salmon, sardines, and organic chicken

• Artichokes & olives for added flavor and nutrients 

• Flavorful salad dressings and marinades 

• Oils like avocado, coconut, and olive

• Grains like farro or quinoa

• Jars of herbs and spices….make sure they are no more than 1 year old

• Boxed almond milk

• Nuts and nut butters

• High quality grass-fed protein powder

• Gluten-free/ancient grain oatmeal packets

• Green apples

• Onions & garlic bulbs

   

Your fridge and freezer would stay stocked with items like:

• Eggs

• Grass-fed ground beef

• Pastured poultry

• Boxed mixed greens

• An array of your favorite fresh veggies

• Lemons

• Apple Cider Vinegar

• Frozen veggies

• Frozen fruit

• Favorite cheese

• Hummus

• Yogurt

With all of the above ingredients on hand at all times, there’s never a reason to worry about “what’s for dinner.” You can take the Domino’s app off of your phone, and feel confident on even the busiest nights. 

Take a look at these easy recipes that come together quickly with a well stocked kitchen. 

TUNA SALAD SANDWICH

(may substitute with canned chicken or salmon)

Most of these ingredients live in our pantries 24/7. The ease of meal prepping with basics is that if you don’t have a certain ingredient, it’s usually fine to sub or leave it out. No whole grain mustard? Use regular. No turmeric? Just omit it. No celery? Use celery seed spice…..There’s always a work-around. 

Ingredients:

• 15 ounces canned, wild-caught tuna

• 1/2 small red onion

• 1/4 cup finely chopped fermented pickles

• 1 medium stalk celery

• 1/3 cup shredded carrots

• 1/4 cup plain Greek yogurt

• 1 tablespoon apple cider vinegar

• 2 teaspoons whole grain mustard

• 1/2 teaspoon ground turmeric

• 1/4 teaspoon kosher salt

• Freshly ground black pepper

• 4 slices multigrain bread

• Arugula, for topping

• Sliced tomato, for topping

Instructions:

1. Finely dice 1/2 small red onion, 1/4 cup fermented pickles, and 1 medium celery stalk, adding all to a bowl.

2. Add the drained tuna, shredded carrots, Greek yogurt, ACV, mustard, turmeric, salt, black pepper, and stir to combine.

3. Create an open faced sandwich by placing the tuna salad on the bread, top with arugula and sliced tomatoes. **Leftover salad can be stored in an airtight container in the refrigerator for up to 3 days.

    

SAUSAGE, WHITE BEAN, & SWISS CHARD SOUP

The only “if” would be the sausage….you will have all other ingredients waiting for you in your stocked kitchen. No fresh chard? Use frozen kale! This soup is the fastest, most delicious ever, and is just one of the recipes in my program, “The Anti-Diet.” https://lifebyloriz.com/the-antidiet-program

Ingredients:

• 1 package organic Italian turkey sausage, pre-cooked and chopped

• 1 cup chopped onion

• 2 cloves garlic, minced

• 6 cups chicken broth or bone broth

• 4 cups chopped Swiss chard, stems removed

• 2 cans great Northern beans, drained and rinsed

• Salt and pepper

Instructions:

1. In a large Dutch oven, cook the sausage, onions, and garlic over medium-high heat until the sausage is browned.

2. Stir in the broth, Swiss chard, and beans.  Add salt and pepper to taste.  

3. Bring to a boil; cover, reduce heat and simmer till Swiss chard is tender, about 20 minutes. Top with a drizzle of olive oil and parmesan cheese.

HIGH PROTEIN ANTI-INFLAMMATORY PASTA SALAD

This is another “Life by Lori Z.” staple recipe, and one that I cooked live on “Today in Nashville!” Visit my PRESS page to view that segment.https://lifebyloriz.com/press

Just like the other recipes, use what’s available.  No green onions? Use red or white. No tomatoes? Use sun dried in a jar. No fresh dill? Use dried. No feta? Skip it!

Ingredients:

• 1 pound chickpea or lentil pasta, cooked al dente

• 2 cucumbers, seeded, quartered lengthwise, and sliced

• 3 green onions, thinly sliced

• 1 pint grape tomatoes, halved

• 1/2 cup pitted Kalamata olives, diced

• 1 cup artichoke hearts, chopped

• 1/4 cup chopped fresh dill, plus extra for garnish

• 1/4 cup apple cider vinegar

• 3 tablespoons Dijon mustard

• 1/2 cup olive oil

• Salt and freshly ground pepper

• 3/4 pound goat feta cheese, crumbled

• Fresh greens as the base for the salad

• 1 pound grilled or baked chicken—-or use canned chicken or tuna from the pantry!

   

Instructions:

1. Combine pasta, cucumber, green onions, tomatoes, olives, and artichokes in a large bowl. 

2. Place dill, vinegar, and mustard in a blender and blend until smooth. With the motor running, slowly add the olive oil and blend until emulsified. Season with salt and pepper, to taste. Pour the vinaigrette over the pasta mixture and stir well to combine. **

3. Consider doubling the dressing recipe so that you have some leftover to pour over your greens. Gently fold in the feta cheese. Top with chicken or canned tuna (about 4 ounces per person).  Garnish with additional dill and serve over fresh greens. 

I hope this easy meal prep method gives you a big sigh of relief and some fresh perspective on being prepared. You got this!! 

In Good Health,

Lori Z.