Cooking Day! Prepping For The Week

food prepWhen I go to my Weight Watcher meetings, I always hear people talk about how they don’t have the time to plan ahead and that causes them to make bad food choices.  Well, I use to think like that too.  I did the 16-hour daily grind. Sat in traffic for an hour to get home. Did drive thru or order pizza for dinner because my day was grueling.   I use to tell myself I just don’t have the time. But that was really a lie.  I just wanted easy…and I got fatter.

Anyone who tells you they don’t have minutes to spare for their own health is fooling themselves. They just haven’t made themselves a priority.

And in fact, planning for the week only takes minutes. Every Saturday I do a weekly menu-10 minutes tops! Then on Sunday I cook a few items for the week. Not only is this a time saver, it takes the guess work our of what I’m eating each day and ensures that I eat healthy, low carb foods. Today, I’m whipping up:

Cream of Broccoli Soup
Grilled Chicken Breasts
Lime Chili Wings
Curried Egg Salad
Lots O’Chopped Veggies (snacks!)

Just try starting off prepping a few items, like chopping veggies for snacks or grab and go lunches. It will make your life easier and healthier.

Recipes will be posted after I do some chopping. But here is the cream of broccoli soup:

Low Carb Cream of Broccoli Soup

Makes 6 1-Cup Servings
Carb Count: 4g (if you make it without cheese, 3g)
1 lbs Broccoli, cut into florets, stems trimmed, cut into 1-inch pieces
4 C Chicken broth (can substitute veggie broth)
1 tsp Salt
1/2 tsp Pepper
1 C Heavy Cream
1 C Sharp Cheddar Cheese (optional, buy why leave tastiness out?)

Combine broth, salt and pepper in a large sauce pan over medium-high heat; bring to boil. Add broccoli, reduce heat to medium-low and simmer until broccoli is tender, about 10-15 minutes. Transfer soup to a blender. Blend at low speed to puree soup. You’ll want to do this in batches. Place pureed soup into a sauce pan. Stir in cheese. Bring back to simmer over medium-high. Whisk in heavy cream; simmer and whisk occasionally until thick, about 5 minutes. Serve.  This can store in the fridge for up to 3 days.

Easy Peasy Salad Dressings

I love salads. Always have. I tend to be someone who likes crunchy food. And salads are all about crunch to me. Since I’m low carb, I’m now making my own salad dressings. When I became focused on how many carbs I was eating, all of my low fat salad dressings in my pantry had to be tossed. I was shocked about how many carbs were in 1 servubg. I’m shooting for 6g of carbs per meal. And the low fat dressings alone blew my carb budget. So I decided to make my own.

It was amazingly simple. If you can follow directions, you can make a dressing. And with more people going low carb, you’ll find plenty of recipes online.

dinnerLast night I made this (photo taken before I added 5 slices of pepperoni, 4 oz of chicken). I whipped up a thousand island dressing in a few minutes. My hubby, not a salad lover, inhaled every last bit.

Tonight I’m making a NY Strip Steak Spinach salad with a simple oil & cider vinegar dressing.

Thousand Island Dressing
3/4 C low carb mayo (I use the mayo made with Olive Oil)
1/4 C low carb ketchup
2 tbsp finely chopped onion
2 tsp horseradish
1 tsp worcestershire sauce

I got this recipe from an Atkins forum. Very easy to make and tasty. Mix it all together and chill. Serving size is 2 tbsp. It does come out a bit thick, so I put the salads in a large mixing bowl and add in the dressing 1 tbsp at a time and mix it using a fork. Best way to spread the dressing and to make sure you don’t use too much (some times 1 tbsp is enough).

Oil & Apple Vinegar Dressing
1 C Extra Virgin Olive Oil
1/2 C Apple Cider Vinegar
Salt and Pepper to taste

You should have a 2:1 or 3:1 ratio between your oil and vinegar. Otherwise your dressing will be too strong. I usually add 1/2 – 1 tsp of salt and 1 tsp of pepper…it really is to taste. Add all of the ingredients into a container with a lid and shake. Serving size is 2 tbsp but I normally use just one for my salads as oil and vinegar spreads easily.