Family Wellness in the Kitchen Made Easy and Delicious

Once you prep your mise en place and cook for a few days life is simple

Hacking meal prep and healthy snacking (that keeps everyone out of trouble - you must know what I’m taking about - the late afternoon witchy hour when you’re hungry and can eat the kitchen cabinets) for yourself or your family is basically mastering an easy short cut to healthy, delicious meals with less stress, more joy and practical solutions. I’ve tried so many ways strategizing a kitchen haven experience for us all at home. It’s been an adventure because we all like to munch on different things and our schedules are all over the place which makes eating together at times challenging - (That’s why Friday night is our traditional family dinner time nonnegotiable).One of the many foodie things I’ve learned about my family is that they WILL eat vegetables if they are washed, cut and prepped in the fridge - ready to go, and the pantry shelves are labeled so they can find items at their fingertips. Maybe it’s a guy thing but it works for me too. Amy’s frozen pizza is a winner around here for those desperate times - lol! I, so, appreciate Amy! It’s a quick fix that hits the spot when mama is not cookin!

I must say that when I’m organized with my meal and snack prep - washing, drying, cutting, and creating portion bags and mason jars ready to go - meal and snack prep is honestly a game changer for everyone. Here’s an example of a dialogue in my home:
Husband/children: ”Looking for a snack, is there anything to eat?” Genia/mom: “Yes, I just cut some veggie sticks with a dip, it’s in the fridge in mason jars, enjoy.” All it takes is some mindful prepping at your desk, grocery shopping with your list in hand, setting time in your kitchen to do the foodie prep and you’re good for a few days. Play some of your favorite music in the background and you’ve got a great activity - set up for success.

AND… one of the best feelings is looking inside a clean and organized fridge or pantry. It’s ahhh when you see your shelves fully stocked and easy to navigate - finding something yummy to eat when you're hungry. A nicely stocked fridge is key to cooking more efficiently. No hunting for carrots!

Genia’s Spoon Me Tips:
-glass storage containers with lids or well sealed bags with the air let out - keeps food fresher in the fridge and freezer. Keeps the foods from getting an icy taste and smell from the freezer.
-I’m not advocating for warming up food in the microwave but you can place a glass container in the microwave and oven. Saves you a lot of washing dishes and waste.
-Do not defrost in the microwave - can create bacteria in the food and uneven cooking
-Defrost food the night before in the fridge
-best meal prep hack to feel in control of your kitchen and hungry self and family:
meal planning and grocery lists at your desk in advance - possibly the weekend before you go shopping and remember too take your list with you in the store. Trust me I have forgotten my list plenty of times and left out essentials as I shopped. Type into your smart phone - we never leave home without it, right!

List of kitchen must have ideas to be ready to prep your food and store: All products on Amazon
Gallon Bags - Glad
Sandwich Bags -Glad
Freezer Bags -Glad
Stashed Silicone Reusable Food Bags
Lunchskins Reusable Storage Bags
Xomoo Silicone Bags
Rezip Reusable Bags
Freshman Reusable Bags
Bumkins Reusable Sandwich Bags
Snapware Airtight Glass containers with Lid - my favorite
Pyrex Glass Containers with Lid - another favorite
FineDine Airtight Glass Food Storage Containers with Lids
Rubbermain Glass Containers with Lids
Oxo Good Grips Storage Glass Containers with Lids
Bake and serve set: Corning Ware French Ceramic Bakeware
Nummyware Glass Containers with Bamboo Lids with Silicone Seals - the lids can also be used as a cutting board for fruits and veggies - how cool is that!
Mason Jars - amazon, hardware store, grocery store, Micheal’s Art Supplies

Resource:
food safety.gov for food storage timing and safety tips
Dinner Table Family Headquarters Cookbook - co-author Genia Taub
Kitchen Essentials: chapter 11 - page 39 - loads of goodies to set you up for kitchen success on those pages…

Recipes:

Love mason jars - keeps food fresh and ready to go!

Veggie Sticks in Mason Jars Grab and Go
Crudites - French way to say sliced raw vegetables. The vegetable sticks are typically dipped in a vinaigrette or other dip.

As a side dish or snack, either place the vegetable sticks on a plate, opened glass or mason jar. You can add the dip or seasoning on the vegetables in the jar. It makes for an easy, delicious, all-encompassing snack. Great if you’re rushing out the door and need to bring a healthy snack or looking for a snack at home in the spur of the moment. Looks great in the fridge, too.

Mushroom Slices on a Skewer - Fun!
Mushrooms - cut stems and poke through a bunch of mushroom tops. You’ll have a row of mushrooms on the stick. Begin to slice like you’re a shwarma expert. It’s fun and the mushroom slices look great as a topping on a salad, grain or stir-fried for a protein garnish.

Roasted Vegetables
On a baking pan place parchment paper on top. Cut veggies - chef’s choice:
sweet potatoes, purple potatoes, red potatoes, broccoli - 1 inch pieces.
Bake/roast at 420 degrees for 30 minutes

Marinade for Roasted Veggies
2-3 tbsp oil
2 sprigs of rosemary - take off of stem
1 1/2 tsp garlic powder
fresh lemon juice
1 tsp oregano
-place all ingredients in small bowl adding salt and black pepper.
-pore mixture over the veggies

Quinoa - cold or hot and always delicious - Mediterranean Style
cook quinoa in advance for a quick and easy prep
2 cups cooked quinoa
1 mini cucumber chopped in small pieces
olives - kalamata is really great - optional
1 lemon juice freshly squeezed
1/2 tsp cumin
salt and pepper to taste
cilantro or parsley for garnish - can be mixed in, too
tomatoes, feta or dairy free cheese - optional
-mix dressing in small bowl
-pour mixture over quinoa and mix
-add cilantro or parsley as parnish
-add a protein like grilled chicken to quinoa salad for a complete meal

You can cook your chicken at the same time to create a whole meal in 30 minutes. Yes, there is prep time but if your veggies are prepped before hand and stored airtight in the fridge you’ll be a happy camper and life in the kitchen will go smoothly and quickly.

Crispy Stove Top Chicken Breasts
6 steps to create these gorgeous chicken breasts:
1- brine (soak) the chicken breasts in 1 tbsp of salt for 2 hours covered
2-wash the chicken under water in sink and make sure you clean the sink after
3-pat dry on paper towel to get moisture out, place plastic wrap on top of chicken and pound the chicken with a mallet or your fist
4-use a good quality non-stick pan or good quality stainless steel pan and add cooking oil to heated pan
5-add chicken breasts to pan, sear on both sides, add water or lemon juice - definitely go for the lemon juice as it caramelizes, glazes and creates a great chicken crisp and taste. Cover the pan as the chicken is cooking - low temp and do not overcook - the chicken should be white inside
6-slice the chicken on a cutting board and create your plates or store in containers for another meal

Marinade for Chicken Dish - serving 4 pieces
2 garlic chopped
1/4 cup balsamic vinegar
salt sprinkle
freshly ground black pepper sprinkle
drizzle of olive oil
basil chopped - optional
-whisk all ingredients together in small bowl and pour over chicken, cover and marinade in fridge for an hour

Slow-Cooker Chicken and Veggies - or Go Vegan and Leave Out the Chicken
Prep this dish in the morning and you’ll have yourself a meal for late lunch or dinner. The beauty of a slow cooker is that you can let it cook solo and even leave your home as it’s cooking. Please leave the slow-cooker in a safe space in your kitchen.
2 chicken breasts cut into cubes
1 onion chopped
1 garlic
black beans rinsed and drained
Red Beans rinsed and drained
tomatoes cut in cubes
1/2 tsp paprika
1/2 tsp cumin
1/4 chili powder
1/2 tsp oregano
salt and pepper
-place all the ingredients in the slow-cooker better known as the crock pot
-add water or broth to cover the ingredients in the pot - don’t over water - you’ll slow down the cooking time. When it’s time to eat you want to eat!

Energizing Breakfast Oat Cereal
This recipe is grassroots! No measuring - get creative and trust your eyes and pallette as you combine your fave ingredients. You are the boss in your kitchen - take charge! Make a lot and place in colander - glass jar so you can see how gorgeous this recipe is.
rolled oats
coconut sugar or monk sugar
chia seeds
nuts or seeds
raisons or cranberries
cinnamon
salt
-mix all ingrediants in glass container
-add a cup of oats to a small bowl
-add milk - dairy free or whole milk on top and stir
-for an overnight breakfast treat - add into mason jar with milk and stir and place in fridge
-in the morning take out of fridge and add berries and enjoy. You’ll be hooked! You’re new breakfast has arrived. It’s a winner!

From my family to yours much love from our kitchen,
Genia