Simple Food Prep Class

Shake N Bake Chicken (2:30)
Yield: 5-6 servings
You will need: zip-top bag, cutting board, knife, measuring cups, baking sheet, parchment paper (optional)

2 lbs chicken breast, cubed
S+P to taste
1/3-1/2 cup Hemp, Chia or Sesame Seeds
4 stems fresh rosemary, de-stemmed and minced (or 1 tsp dried rosemary)

1. Preheat oven to 350 F.
2. Add half the seasonings, seeds, and herbs to a zip-top bag, then add the cubed chicken, then add the other half of the ingredients.
3. Prep your baking sheet with either a little olive oil or parchment paper.
4. Spread the chicken onto your baking sheet.
5. Bake for 18-22 min, or until cooked all the way through.

Sweet Potato Discs (12:20)
Yield: 4-6 servings
You will need: cutting board, knife, baking sheet, parchment paper (optional)

2-3 sweet potatoes

1. Scrub the sweet potatoes with the skin on (if organic).
2. Trim off your sweet potato ends, and slice into even, thin discs (about 1/4 inch thick).
3. Prepare your baking sheet with either a little olive oil (or parchment paper).
4. Spread sweet potato discs onto your sheet. Sprinkle with a little sea salt.
5. Bake for 15-20 minutes.

• Tip: be sure to cut similar-sized pieces so they cook evenly!

Mixed Greens Salad (20:02)
Yield: 4-5 servings
You will need: knife, cutting board, mixing bowl, whisk

2-3 cups mixed greens
1 cup cherry tomatoes, halved
1 small or 1/2 large shallot, finely sliced or chopped
Optional ingredients: cucumber, peppers, pumpkin seeds

Dressing:
1 fresh lemon, juice of
2-3 T olive oil
S+P to taste

1. Place the salad greens tomatoes, and shallot in a mixing bowl (add optional ingredients now, too).
2. Whisk up the dressing ingredients and store separately until serving.

Green Smoothie Set Ups (27:00)

Pick 2 green smoothie recipes that have complimentary ingredients. This week I picked 3 fruits.

Apples
Bananas
Strawberries

I like to set up my food like a prep kitchen, so it’s easy to grab and go things to make quickly, like a smoothie.
Prep your fruit by washing it and packaging it up.

My “go-to” simple smoothie recipe:

• a handful of greens
• half a banana
• an apple
• a scoop of peanut butter
• a scoop of protein powder
• a liquid of your choice (I usually use unsweetened almond milk)

Overnight Oatmeal (38:55)
Yield: 4 servings
You will need: measuring cups and spoons, bowl, saucepan with a lid, mixing spoon.

1 cup steel cut oat groats
1-2 cups warm water
2 T lemon juice

1. Add the water, oats and lemon juice to a bowl. Cover, set aside for 8-24 hours.
2. After the time has passed, drain the water from your oats. I use a bowl with a rubber lid that fits it, so I use that to drain the water off.
3. Add your oats to a pot on the stove top, add in 2 cups fresh water and cook over medium heat for about 10-15 minutes or until all the water has absorbed. Stir regularly.
4. Package up and put them in the refrigerator to store. Easily repeatable for breakfast.

Check out the Overnight Oatmeal: How to Enjoy Grains the Healthy Way
article to see the whole recipe unfold!