Wednesday, January 26, 2011
Step 1) Fill your freezer with the following.
First the protein: Note-by freezing everything in half portions it gives more flexibility in food combinations and it fits in disposable 4 ounce portions containers. I cook and weigh out 3 ounce portions of black beans, cranberry beans and chick peas. I cook and weigh out 2 ounce portions of chopped chicken and chopped turkey. lean ground beef, lamb, chicken or beef.
Grain: I cook and weigh out 4 ounce portions of barley and brown rice pasta, and brown rice.
Vegetables: I cook and weigh out portions of the following:
Baked soup veg,
cooked tomatoes, onion and peppers,
baked onions and peppers.
cooked squash and onions
Now for the fun part:
Lomein: a portion of easy eggroll stuffing, any protein and a portion of brown rice pasta, add some soy sauce and spices, heat with a little bit of water and in 10 minutes from freezer to table you have a wonderful meal.
Hot and Sour Soup: a portion of easy egg roll stuffing, any protein and a portion of barley, soy sauce and a drop of vinegar and cayenne pepper. Heat together with a bit of water for 10 minutes .
Black bean soup: a portion of black beans, a portion of meat or chicken (or a full portion of just beans). a portion of baked soup vegetables, a portion of barley, and spices. Put it in the crock pot before you leave for work and you come home to a delicious meal.
Cranberry Bean soup: same as above. change the beans and the spices and it tastes like a completely different soup.
Butternut Squash Soup: a portion of butternut squash, a portion of meat or chicken, a portion of barley in the crock pot before work and it makes a great dinner.
Butternut Squash Tomato Soup: a half portion of butternut squash,a half portion of cooked tomatoes, a portion of meat or chicken, a portion of barley in the crock pot before work and it makes a great dinner.
Pasta with Meat: a half portion of cooked tomatoes, a half portion of baked onions, a portion of meat or chicken, and a portion of brown rice pasta, oregano, basil, and garlic, Cook together for 15 minutes and it is ready.
Quick omelets: microwave a portion of cooked vegetables and cook together with eggs.
Fried Rice and Veg: Mix together any combination of veg and protein with a portion of brown rice and soy sauce and garlic and a drop of water and it makes a great main dish in 10 minutes.
Really, the combinations are endless, as long as you start with a well stocked and varied freezer.
Sunday, January 23, 2011
Cans of tuna, sardines and salmon.
Cans of unsweetened fruit.
Rice cakes, spelt matza.
Butternut squash, onions and potatoes
Preweighed portions of oil.
Preweigted portions of oatmeal, and instant oatmeal.
Mustard, spices, soy sauce
vacuum sealed bags of salad (if you buy the big ones from costco put it in a plastic container after you open it and it will keep much longer). and other fresh vegetables.
preweighed portions of fresh vegetables, fruit, protein, cooked grain
Preweiged portions of cooked barlely, brown rice pasta, or any other whole grain you like.
Preweighed portions of cooked veg including the following:
Cooked Beans freeze really well- store them in preweighed portions and mix with some cooked veg and you will have a great soup.
Preweiged portions of chicken and meat.