I will be presenting 10 pre-prep meals for the upcoming summer days, easy and healthy. What I mean by pre-prep is making it the night before and enjoying it the next day or even same day, whatever you’d prefer. Which are great recipes to use for those who have been working for the summer body during those cold times. Even if you don’t work out these are still great to eat, they not only look good but taste great as well. I decided to do a mix of salads, popsicles, and salsa to eat with whatever you like. I recommend setting some time aside in the morning to make these recipes so when you come home or check a few hours later everything will be set.
Kiwi Chia Pudding
4 tbsp chia seeds
1&1/2 cups coconut milk
2 tsp organic raw honey or clover honey
8 kiwi fruits, peeled and cut without skin (or amount wanted)
Mixed seeds and nuts, to garnish on top (pistachio is you’re feeling spicy)
INSTRUCTIONS
Soak the chia seeds in coconut milk and set aside for 20 minutes, or overnight, in the refrigerator. I recommend leaving it overnight so it moistens and it’ll be easier to eat.
Add natural or clover honey and mix to combine.
Place the kiwi fruits in the blender and pulse to obtain a smooth puree.
Evenly distribute the puree into the serving glasses, then pour over the soaked chia.
Garnish with bee pollen and mixed seeds and nuts, and serve.
Guava Chia Pudding Fruit Bowl
1/2 cup chia seeds
2 1/2 cups non-dairy milk
2 tablespoons maple syrup
1 teaspoon vanilla extract
1 Fresh mango, then add Shredded coconut
1 cup oatmeal
INSTRUCTIONS
Wash the guava and slice off the ends. Slice or chop guava into small pieces. Place in a saucepan with water. Cover with a lid and bring to a boil. Once boiling, reduce to medium-low heat. Keep the mixture simmering for 20 minutes, then remove the lid and cook for another 10 minutes. Stir regularly and reduce heat if the guava starts to stick to the bottom of the pan. Empty the contents into a fine-mesh sieve placed over a heatproof bowl. Use the back of a spoon to mash the soft guava. Make sure as much guava pulp passes through the strainer. Stop when it’s only seeds that remain. Then discard the seeds. Unless you want to plant the seeds. Give the saucepan a quick rinse and return to the stove. Add berries (cleaned) to the pan and cook on low heat for 5 minutes or until the berries begin to release their juices. Whisk (Do not blend) together chia seeds, non-dairy milk, maple syrup, and vanilla. Grab a container, lay the kiwi flat first. Add chia seeds then the rest; top with mangos and shredded coconut. Close then store in the fridge. Refrigerate until the mixture firms (ideally overnight).
Pomegranate Chicken Salad
Serves 4
1/2 cup mayonnaise
1/2 cup fat-free plain yogurt
1/4 cup Dijon mustard
2 tablespoons lemon juice
Kosher salt and freshly ground black pepper
1 rotisserie chicken, shredded
1 cup pomegranate seeds (pre-packaged)
2 tablespoons chopped chives
1 celery stick, sliced
Salad Dressing of Choice
INSTRUCTIONS
Combine the mayonnaise, yogurt, Dijon mustard, lemon juice, and some salt and pepper. Taste and adjust seasonings as needed. Add the shredded chicken, pomegranate seeds, chives and celery to a bowl. Be careful not to overdue the flavors, to insure equal taste. Add dressing of choice; Toss everything lightly to combine. Serve.
Lemon Basil Chicken Salad
2 tablespoons lemon juice
1 tablespoon drained capers, rinsed and coarsely chopped
Salt & freshly ground pepper, to taste
Red leaf lettuce leaves.
INSTRUCTIONS
Place onion in a medium bowl, cover with cold water and let soak for 10 minutes. Drain well and place in a salad bowl. Add chickpeas, parsley, lemon juice, oil, and capers; stir to combine. Season with salt and pepper. Serve on lettuce leaves.
Deviled egg salad
12 eggs, hard-boiled* and peeled
4 cups diced cooked chicken
1 rib minced celery
1/4 cup chopped fresh basil leaves
1/4 cup slivered almonds
1/2 cup sour cream
1/2 cup mayonnaise
1 1/2 teaspoons fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon ground black pepper
INSTRUCTIONS
In a medium bowl, combine chicken, celery, basil, and almonds. In a small bowl, combine sour cream, mayonnaise, lemon juice, salt, and pepper. Add to chicken mixture, tossing gently to coat. Cover and chill.
Raspberry ice cream
2 14-ounce cans full-fat coconut milk
½ cup honey
1 tsp. vanilla extract
1 ½ cups fresh or frozen raspberries
Pinch of sea salt
1 ½ Tablespoon Vital Proteins Grass-fed Gelatin
½ cup boiling water
1 ½ cups dark chocolate chips or milk chocolate
2 tsp. coconut oil
INSTRUCTIONS
Place coconut milk, honey, vanilla, raspberries, and sea salt into the container of a blender and mix until combined.
In a small bowl, add boiling water to gelatin slowly; whisking until gelatin has dissolved. Add mixed gelatin to coconut milk mixture, blend again.
*Pour cream mixture into an automatic ice cream maker and process 20 minutes, until a soft-serve consistency is reached. (optional)
Place mixture into a mold to freeze. Place ice cream into freezer pop molds. Place a stick in each mold and freeze until firm (ideally overnight).
When pops are frozen, gently remove each pop from its mold. Running hot water along the side of each mold. Place pops on a baking sheet in the freezer until ready to dip in chocolate. Place chocolate in a bowl and deep generously. Holding the pop upside down, twirl it a few times to allow the excess chocolate to drip back into the bowl.
Chicken Tomato Salad Ingredients
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon black pepper
Cooking spray
5 cups arugula
1 cup cherry tomatoes
1/4 cup thinly sliced red onion
1/4 cup olive oil and vinegar salad dressing
divided 10 pitted kalamata olives chopped
1/2 cup crumbled goat cheese
INSTRUCTIONS
Heat a large grill pan over medium-high heat. Sprinkle chicken with salt and pepper. Coat pan with cooking spray. Place chicken in pan; cook 10 minutes on each side or until done. While chicken cooks, combine arugula, tomatoes, onion, 3 tablespoons dressing, and olives; toss gently. Add to salad and top chicken with dressing, Enjoy.
Chick Pea Onion Salad
¼ cup slivered red onion
1 19-ounce can chickpeas, rinsed
½ cup chopped fresh parsley
2 1/4 cup chopped green onion
1/2 cup chopped celery
1/2 cup chopped red bell pepper
2 Tbsp mustard
1/3 cup mayonnaise
1 Tbsp cider, white wine or sherry vinegar
1/4 teaspoon of Tabasco or other hot sauce of choice
1/2 teaspoon paprika
1/2 teaspoon black pepper
1/4 teaspoon salt
INSTRUCTIONS
To hard boil eggs, place them in a saucepan and cover them with at least an inch of water. Bring to a boil, then remove from heat, cover, and let sit for 10 to 12 minutes. Chop the eggs in half and put them into a large bowl. Add the green onion, celery, red bell pepper. In a small bowl, mix together the mayo, mustard, vinegar, and Tabasco. Gently stir the mayo dressing into the bowl with the eggs and vegetables. Add the paprika and salt and black pepper, adjust seasonings to taste. Best served chilled.
Blueberry popsicles
1 can full-fat coconut milk
3 cups fresh blueberries
2 tablespoons pure maple syrup
INSTRUCTIONS
Add coconut milk, blueberries and maple syrup to a blender or food processor. Blend until smooth. Pour this mixture into a popsicle mold. Make sure to leave about ¼ of space at the top of the mold to allow the popsicles to be filled. Insert popsicle sticks into the mold. Freeze for 6-8 hours or overnight for best posture. Remove from freezer. Allow to thaw for a minute or two so you do not pull the stick out. If needed, run popsicle mold under warm water to help the popsicles loosen. Be careful not to melt the ice cream with too much warm water. After the popsicle is out of the mold, Enjoy.’
Lemon salsa
8 lemons
1/2 cup chopped cucumber
3 tablespoons thinly sliced scallions
1 serrano chile (with seeds), chopped
Pinch of sugar
Pinch of salt
1 1/2 pounds skinless, boneless chicken thighs, cut into pieces
Pinch of ground black pepper
1/4 cup plus
2 Tbsp. chopped cilantro
1/4 cup plain whole-milk yogurt
1 tablespoon vegetable oil
1 teaspoon turmeric (optional)
INSTRUCTIONS
Working over a bowl, mix well. Stir in sugar; season salsa with salt. Serve with chips or add to whatever you desire.
Priscilla Vargas
Features Reporter