The Healthy Meal Prep Cookbook {Review}


Meal time is an important time for me. I cherish this time I get to sit and eat with Bryan. When we first moved in together, he was starting law school and if anyone of you know much about the life of a 1L, you know we barely saw each other. Most days I was lucky enough to see him at dinner time, then it was back to studying etc. for him. What made it even hard for me during that time was I had no job, and I wasn’t scheduled to start school until February; so I had a good five months of having all the time in the world (I hated it by the way). In order to continue with having this time set aside daily with him, I began meal prepping when I started school. One day on the weekend I would prep what we needed for the week so when I go home we could still enjoy that time together.

Today, it is still the same except sub out school for work. Each week we sit down (okay, I force him) and create a weekly menu and shopping list. Even as a Chef and Dietitian, I still draw blanks on what to cook. We have several dietary restrictions between the both of us, but thankfully they line up pretty well. I’m always looking for inspiration for new meals that can be prepped and re-heat well…to me that might be the hardest part; reheating.

I can’t even begin to express my excitement for fellow Registered Dietitian Nutritionist, Toby Amidor, MS, RD, CDN, on her latest cookbook Healthy Meal Prep Cookbook! I loved her first cookbook, The Greek Yogurt Kitchen so much, I donated a copy to the Johnson & Wales Library. Toby is a working mom of three, with over 15 years experience as a dietitian, recipe developer, and blogger so she knows a thing or two about how crazy it can be do get dinner on the table.

Healthy Meal Prep Cookbook is loaded with helpful information to get you started with meal prepping, delicious and nutritious recipes, and time saving tips. For me, having celiac disease and for Bryan with a wheat intolerance, this book has been great – recipes are labeled gluten free and many others can easily be adapted to be gluten-free.

Toby included three flexible 2-week meal plans, over 100 delicious nutrient packed recipes for breakfast, lunch, and dinner, weekly shopping lists, and guidelines for freezing, thawing, and re-heating your meals! One of the greatest parts of meal prepping besides being a huge time saver is the portion sizes. I am all about everything in moderation. Toby definitely helps you get out of a meal prep rut with this book.

One of the recipes that we love from the Healthy Meal Prep Cookbook is Toby’s Beef Stir Fry with Asian Peanut Sauce! This isn’t listed as gluten-free in the cookbook because it contains soy sauce, however it such a simple swap to make this dish gluten-free (we use San-J 50% less Sodium, Gluten-Free Tamari)! Toby was kind enough to let me share the recipe with all of you, so check it out. The Healthy Meal Prep Cookbook is available now on Amazon for per-order! Don’t miss out on this incredible cookbook for you and your family.

Beef Stir Fry with Asian Peanut Sauce

Photo credit: Nat & Cody Gantz

Ingredients:

  • 1 pound top sirloin, cut into 11⁄2-inch strips
  • 6 tablespoons Asian Peanut Sauce (see below), divided
  • 2 cups water
  • 1 cup quinoa
  • 1 tablespoon canola or
  • safflower oil
  • 1⁄2 head broccoli, cut into
  • bite-size florets
  • 1 red bell pepper, cut into
  • 1-inch-wide strips 1 cup snow peas

Asian Peanut Sauce

  • 1/2 cup light coconut milk
  • 3/4 cup creamy peanut butter
  • 3 tbsp reduced sodium soy sauce
  • 3 tbsp fresh lime juice
  • 2 tbsp shallots, chopped
  • 1 garlic clove, chopped
  • 1 tbsp brown sugar
  • 2 tbsp water, more if needed

Method of Preparation:

For the Asian peanut sauce:
1. In a blender or food processor, add the coconut milk, peanut butter, soy sauce, lime juice, shallots, garlic and brown sugar. Blend until smooth.
2. Add the water to achieve your desired thickness.
For the stir fry:
1. In a large bowl, add the beef strips and 4 tablespoons of the Asian Peanut Sauce and toss to coat the meat.
2. Cover the bowl and refrigerate for at least 30 minutes or up to overnight.
3. In a medium pot over high heat, bring the water to a boil.
4. Stir in the quinoa and reduce the heat to medium-low.
5. Cover and simmer the quinoa, stirring occasionally, until the liquid is absorbed and the grains are tender, about 15 minutes.
6. Transfer the quinoa to a large bowl and let cool lightly.
7. In a large wok or skillet over medium heat, heat the oil until it shimmers.
8. Add the beef and cook until it is browned on all sides, about 8 minutes.
9. Discard the leftover beef marinade.
10. Add the broccoli, bell pepper, and snow peas, stirring occasionally, until the vegetables have started to soften, about 8 minutes.
11. Add the remaining 2 tablespoons of Asian Peanut Sauce to the stir-fry and cook, stirring frequently, until heated through, about 2 minutes.

*REFRIGERATE: Store the cooled stir-fry and quinoa together or
separately in resealable containers for up to 1 week. Reheat in
the microwave for 1½ to 2 minutes.
*TOBY’S TIP: Out of olive oil? Canola oil is the perfect substitute. It’s
filled with healthy omega-3s and can be used in cooking, baking, and
as is (like in dressings).

Per Serving (1½ cups stir-fry plus ½ cup quinoa): Calories: 522;
Fat: 25g; Saturated Fat: 7g; Protein: 35g; Total Carbs: 39g; Fiber:
5g; Sodium: 223mg

copyright Toby Amidor, The Healthy Meal Prep Cookbook: Easy and Wholesome Meals to Cook, Pre, Grab, and Go, Rockridge Press, 2017

August 13, 2017 at 3:05 pm | Chef's Corner, Culinary, Recipe, Review | No comment


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