Friday, July 19, 2019


Eating healthy can be simple and very doable, but making the initial change can seem overwhelming. A great start is to do some simple prep steps the first of the week, this will make it easier as the week progresses to stay on track of your new healthy lifestyle.  

Here's a little guide to prep just a few basics that can be worked into versatile meals throughout the week:

1. CLEAN & CHOP KALE - Kale is packed with nutrients, it is GREAT for salads, soups or smoothies. Green prep can be a pain, but if it's cut and ready to go your MUCH more likely to work it into your weekly menu. 
***TIP- Wash and dry a big bunch of kale. Remove the leaves by holding the stem with one hand and strip the leaves off with your other hand. Place kale in a large bowl and drizzle with olive oil, salt, and a squeeze of lemon. Use you hands to massage the leaves until they're soft and wilted. Store in an airtight container in the fridge to use in salads, smoothies, soups and sauces throughout the week.  
If kale isn't your thing, prep romaine lettuce instead, if you're not gonna eat it don't prep it! Find something that works for you, and stick to it. 
2. PRE-CHOP PRODUCE - Seasonal produce is a cost effective nutrient dense snack. Take a min to prep them, have them ready for snacking, lunch salads and dinner mix ins (toss into pasta, sauces, or roast them up on the grill). 
***TIP- Your produce spread will vary from season to season. Your summer time mix can be something like: cherry tomatoes, chopped cucumbers, red pepper and scallions.
 Consider this same step for a fruit bin as well, for quick snacks and smoothie combos in minutes. 

3. MAKE A GOOD SAUCE- Put it on everything all week: salads, sandwiches, grain bowls etc. Toss with pasta or top the meat your grilling, possibilities are endless! Switch up your sauce weekly, search Pinterest, or give this one a try.↴
***Basil Jalapeño Sauce:

  • 1/2 cup Hemp Seed (OR Chia OR Flax seed)
  • 1/2 cup Water
  • 3 TBL Olive Oil
  • 1 small Garlic Clove
  • 2 cups Fresh Basil
  • 2 TBL Lime Juice
  • 1/2 Jalapeño (+/- depending on spice preference)
  • 1/4 tsp honey
  • Salt and Pepper

Combine the seeds, water, olive oil, garlic, lime juice and jalapeño with a few generous pinches of salt and pepper. Blend in a blender or food processor until creamy. Taste and add honey (if too tart) and more salt and pepper if needed. Store in the fridge.

4. PRE-COOK A GRAIN- With a grain on hand, your dinner or lunch will be ready in minutes. Try rice, quinoa or pasta. Simply cook, and store in an airtight container for the week ahead.

5. SOUP IT UP- Make a simple soup that will last the week. Soups always taste better the second day, the longer they rest the more flavorful they become.  
***TIP- avoid cream soups, as they are typically high in calories and don't store quite as well. 

Set yourself up for a healthy week ahead with some quick, easy prepping!

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