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Sticky Ooey Gooey Paleo Cinnamon Rolls

STICKY GOOEY OOEY PALEO CINNAMON ROLLS


For the dough


2 tbsp coconut oil, melted,
1 egg
1 tbsp raw honey,
1 tsp pure vanilla extract,
1 1/2 cups almond flour,
1 tbsp coconut flour,
1 tsp pure baking soda,
Pinch of organic sea salt,

For the filling
1 tbsp organic cinnamon,
Honey, for drizzling
1/4 cup pitted organic Medjool dates, finely chopped, available here
1/4 cup organic walnuts, finely chopped, available here
For the glaze
2 tbsp honey
2 tbsp coconut cream, available here
Pinch of cinnamon

Instructions
Whisk together the coconut oil, egg, honey, and vanilla in a medium bowl. Add the almond flour, coconut flour, baking soda, and salt. Stir well to combine.
Transfer the dough onto a sheet of wax paper. Cover with another sheet of wax paper and roll out into a long rectangle. Remove the top sheet of wax paper. Drizzle the dough with honey and sprinkle with cinnamon. Top with the chopped walnuts and dates.
Use the wax paper to roll the dough into a log. Place the log in the freezer to harden for 15 minutes.
Preheat the oven to 325 degrees F. Slice the log into individual pieces, about 9 or 10 rolls. Place onto a baking sheet. Bake for 10-12 minutes until golden.
Meanwhile, make the glaze by stirring together the honey, coconut cream, and cinnamon. Once the rolls are golden, remove from the oven and drizzle with glaze. Serve warm.
Notes
Servings: 9-10 small rolls

Honey Garlic Sriracha Chicken


HONEY GARLIC SRIRACHA CHICKEN
 
Flavour packed Honey Garlic Sriracha Chicken, made with the easiest, and most delicious marinade/dipping sauce! Restaurant quality chicken made right at home!
Serves: 6
INGREDIENTS
  • ¼ cup honey
  • 2 tablespoons Sriracha (Asian Chile sauce)*
  • 5 cloves garlic, crushed (or 1¼ tablespoon minced garlic)
  • 2 tablespoons rice wine vinegar
  • 1½ tablespoons low sodium soy sauce
  • 1 tablespoon freshly squeezed lime juice
  • 6 boneless chicken thighs, with or without skin
  • 1 tablespoon cooking oil
  • Salt and pepper, to season (If desired)
  • Sliced green onions (or shallots in Australia), to serve
  • Sesame seeds, to serve
  • Lime wedges, to serve
INSTRUCTIONS
  1. In a shallow bowl, mix the honey, Sriracha, garlic, rice wine vinegar and soy sauce together until well combined. Spoon 4 tablespoons of marinade out of the bowl and reserve to use for later as a dipping sauce.
  2. Cover with plastic wrap and marinade chicken for a minimum of 30 minutes to 2 hours (if time allows), in the refrigerator.
  3. Heat 2 teaspoons of oil in a nonstick pan or cast iron skillet (or grill pan) over medium heat. Sear the chicken in two batches (I do 3 thighs per batch), on both sides along with any sauce leftover in the bowl, until the chicken is cooked through and no longer pink in the middle; the skin is crisp and golden browned, and the underside is charred slightly (chicken will char slightly due to the honey). Transfer chicken to a warm plate, tent with foil and allow to rest for 5 minutes.
  4. OPTION A: Add the reserved sauce to the hot pan to warm through on medium heat, stirring occasionally while mixing all of the pan juices through the sauce.
  5. OPTION B: Do not add the sauce to the pan. Serve chicken with remaining pan juices left over in the pan, and pour reserved sauce over each chicken (this option ensures a slightly spicier end result).
  6. Serve chicken immediately along with the sauce. Garnish with sliced green onion, sesame seeds and lime wedges. Serve with steamed veggies, over rice or noodles.

How Healthy Eating is Beneficial For Your Mind and Body

Chocolate to the left, soda to the right, sugar every which way! It seems that it’s practically impossible to escape junk food these days. However, it’s important as ever to make sure you’re eating healthy. As humans, we’re living longer than we ever have before, but if we want to keep increasing the average length of our lifespan, we need to be eating more natural and healthy foods.

As you may have noticed, it’s difficult to eat healthy anymore because so many of the foods available to us are now processed. It not only takes longer to make healthy food but to be honest, it just doesn’t have the same flavor as those foods that are packed with sugar.

However, at Prepped, we can provide you with meals that are fully prepared, tasty, and healthy! Pretty amazing, right?

We offer healthy food delivery options that you can find on our website. When you order your meals for the next week, you can choose from a variety of nutritious and delicious options. You’ll be saving time, money, and your health!

The benefits of eating healthy

You might be thinking, that’s great and all but what are the benefits of eating healthy? Well, healthy eating is not only beneficial for your body, but it’s also beneficial for your mind, too. Here are some of the good things that will happen:

  • Helps control your weight - Although weight gain and loss is affected by a variety of factors, eating healthy can definitely help you control your weight. For example, if you start your day off with a healthy breakfast, you’ll be less hungry later.
  • Improves your mood - Eating healthy has been known to improve people’s moods because it actually impacts the parts of your brain that regulates mood.
  • Increases productivity - That boost in mood will also increase your productivity in the office, in school, and everything else.

When you visit our site at Prepped, you’ll have the option to buy Paleo meal plans as well as other types of meal plans. To learn more about our tasty and healthy food options, contact us today at 917-268-8797.

Last Minute Sweet Potato Casserole (Lightened)

Last Minute Sweet Potato Casserole



Sweet Potato Casserole (Lightened Up) with a cool trick to cook your sweet potatoes in a QUARTER amount of time for last minute preparation!


Author: Karina - Cafe Delites

Serves: 8 (as a side dish)

INGREDIENTS

FOR THE SWEET POTATOES:

  • Cooking oil spray
  • 4 cups cooked, peeled and mashed sweet potatoes (*See Notes)
  • ⅓ cup granulated sugar (or a natural granulated sweetener)
  • ¼ cup low-fat milk
  • ¼ cup light butter, melted
  • 1 teaspoon pure vanilla extract
  • 2 large eggs, whisked
  • salt to taste (abut ½ teaspoon)

PECAN TOPPING:

  • ⅓ cup all-purpose flour
  • ⅓ cup light brown sugar
  • 2 tablespoons melted butter
  • ½ cup crushed pecans (blitz in a magic bullet or food processor for a smoother crumb)

INSTRUCTIONS

  1. Preheat oven to 175°C | 350°F. Lightly spray a 13 x 9–inch baking dish with cooking oil spray (or grease with a light coating of butter); set aside.

FOR THE SWEET POTATOES:

  1. Place mashed sweet potatoes in a large mixing bowl; add the sugar (or sweetener), milk, butter and vanilla, eggs and salt. Mix well to combine. Pour into prepared baking dish.

FOR THE TOPPING:

  1. Combine flour, brown sugar, butter, pecans and salt. Mix well to form crumbs. Sprinkle evenly over the sweet potatoes. Bake for 25 minutes or just until golden.
  2. Change oven settings to broil (or grill), and broil for 5-10 minutes, until the top has crisped a little and browned. Allow to stand for 5-10 minutes to set before serving.

Garlic Butter Smashed Sweet Potatoes with Parmesan

Garlic Butter Smashed Sweet Potatoes with Parmesan
Garlic Butter Smashed Sweet Potatoes With Parmesan Cheese are crispy and buttery on the outside, while soft and sweet on the inside, making way for one of the best ways to eat a sweet potato!
INGREDIENTS
Sweet Potatoes:
    • 4 medium sweet potatoes (or 3 large sweet potatoes)*
    • A light spray of olive oil
    • 3 tablespoons melted butter
    • 4 cloves garlic, crushed
    • 1 tablespoon fresh chopped parsley
    • Kosher Salt and Black Pepper to taste
    • 2 tablespoons Parmesan Cheese
INSTRUCTIONS
  1. Pre-heat your oven to broil (or grill) settings to high heat. Trim off the ends of the sweet potatoes. Cut each sweet potato into quarters (or 1½ - inch pieces).
Boil Method:
  1. Place sweet potatoes in a large pot of salted water. Bring to the boil; cook, covered for 20 -25 minutes or until just fork-tender. Drain well.
Roast Method:
  1. Bake sweet potato pieces for 25-30 minutes, or until they are fork tender. Allow to cool for about 5 minted, or until you can handle them without burning your hands.
Smash:
  1. Lightly grease a large baking sheet or tray with cooking oil spray. Arrange sweet potatoes onto the sheet and use a fork to LIGHTLY flatten each piece (they will be soft, so try not to press too hard or they will end up breaking and mashed).
  2. Mix together the butter, garlic and parsley. Pour the mixture over each sweet potato. Sprinkle with salt and pepper and lightly spray with olive oil spray.
  3. Broil (or grill) until they are golden and crispy (about 15 minutes). Remove from oven, sprinkle over the parmesan cheese and return to the oven until the cheese is melted.
To Serve:
  1. Season with a little extra salt and parsley, and serve immediately.
NOTES
*Look for long sweet potatoes that are fairly wide in diameter. I found the fatter, the better (larger smashed sweet potato pieces)
**I prefer the boil method first, as they seem to almost caramelise in their own natural sweetness, before baking. But either method works.

Low-Carb Zucchini Lasagna Roll-Ups

Low-Carb Zucchini Lasagna Roll-Ups 
-

Ingredients


4 large zucchini
15 oz ricotta cheese
¼ cup Parmesan cheese, grated
1½ cups mozzarella cheese, shredded (divided)
1 large egg
2 cups marinara (home-made or store-bought)
salt & pepper to taste
1 tablespoon olive oil
-

Instructions


Preheat oven to 400F.Grease a sheet pan with 1 tablespoon oil and set aside.
Slice zucchini into ⅛'' thick slices.Lay zucchini slices on grease sheet pan and oven roast for 10-12 minutes.Remove from oven and cool for 5 minutes before handling.Leave oven on for cooking the casserole.
While the zucchini is roasting, mix the ricotta cheese, parmesan cheese, ½ cup mozzarella cheese, 1 egg, and salt & pepper to taste.Stir just until combined.

In a 9x13 casserole dish, spread some homemade tomato sauce on the bottom
-

Assemble zucchini roll ups by laying a zucchini strip on a flat surface and spread about 2 tablespoons of the ricotta mixture first over each individual zucchini strip.Top with a tablespoon os marinara sauce and a sprinkle of mozzarella cheese.Roll up and place in casserole dish.Repeat with remaining rolls.Drizzle remaining sauce (if any) on the rolls and sprinkle with remaining mozzarella cheese.

Bake uncovered for 20-25 minutes at 400F or until the cheese is melted and bubbly.

Bacon Wrapped Mushroom, Spinach Stuffed Pork Tenderloin

Bacon Wrapped, Mushroom and Spinach Stuffed Pork Tenderloin in a Creamy Dijon Goat Cheese Sauce

Prep Time: 20 minutes Cook Time: 1 hour Total Time: 1 hour 20 minutes Servings6

Juicy pork tenderloin wrapped in crispy bacon and stuffed with a tasty mixture of mushrooms and spinach all smothered in a creamy goat cheese and French's Dijon mustard sauce.

Ingredients
FOR THE FILLING:
    • 1 tablespoon butter
    • 1 tablespoon oil
    • 1 small onion, diced
    • 12 ounces mushrooms, coarsely chopped
    • 2 cloves garlic, chopped
    • 1 teaspoon thyme, chopped
    • salt and pepper to taste
    • 10 ounces spinach, coarsely chopped
FOR THE TENDERLOIN:
    • 1 (1 pound) pork tenderloin, trimmed of fat
    • 12 strips bacon
FOR THE SAUCE:
  • 3 tablespoons butter
  • 3 tablespoons flour
  • 1 1/2 cup milk
  • 6 ounces goat cheese, crumbled
  • 1 tablespoon lemon juice
  • 1 tablespoon French's Dijon mustard
  • salt and pepper to taste
directions
FOR THE FILLING:
    1. Melt the butter and heat the oil in a pan over medium-high heat, add the onion and mushrooms and cook until the mushrooms have released their liquids and the liquid has evaporated, about 10-15 minutes, before adding the garlic and thyme, cooking until fragrant, about a minute, and seasoning with salt and pepper to taste.
    2. Add the spinach, let it wilt, use the water released from the spinach to deglaze the pan and continue cooking until the water has evaporated, about 3-5 minutes, before setting aside.
FOR THE TENDERLOIN:
    1. Cut the tenderloin lengthwise almost all of the way through leaving about 1/2 an inch, before opening it and pounding it with a kitchen mallet until it is evenly thin, about 1/2 inch.
    2. Spread the filling over the tenderloin leaving 1/2 inch around the edges and roll it up lengthwise before wrapping it with bacon. Tip: Spread the bacon out over parchment paper with the edges overlapping a bit, place the rolled up tenderloin on it and use the parchment paper to help easily roll the bacon around the tenderloin.
    3. Place the tenderloin on a rack on a baking sheet with the seam down and bake in a preheated 400F/200C oven until it reaches 145F-160F depending on how well done you want it, about 40 minutes. If the bacon is not perfectly crispy, broil for a few minutes until it is.
    4. Remove from oven, cover in foil and let it rest for 10 minutes before slicing and serving topped with the sauce.
FOR THE SAUCE:
  1. Meanwhile, melt the butter in a sauce pan over medium heat until frothing, mix in the flour and cook until lightly golden brown before adding the milk and cooking until it thickens.
  2. Add the goat cheese and cook until it melts before mixing in the lemon juice, mustard and seasoning with salt and pepper to taste.

Creamy Lemon Garlic Salmon Picatta

CREAMY LEMON GARLIC SALMON PICCATA
 
Creamy Lemon Garlic Salmon Piccata is a classy yet easy salmon recipe you've been waiting for, with a delicious creamy caper lemon sauce!
INGREDIENTS
  • 4x 170g | 6 oz skinless salmon fillets
  • Salt and pepper, to taste
  • ¼ cup flour (OPTIONAL)
  • 2 tablespoons unsalted butter
  • 1 tablespoon olive oil
  • 4 medium garlic cloves, minced
  • ⅓ cup dry white wine*
  • 1 cup low-sodium chicken stock/broth (fat free if you can find it)
  • 1-2 level teaspoon cornstarch (or corn flour)
  • 3-4 tablespoons fresh lemon juice (adjust to your tastes)
  • 4 tablespoons rinsed and drained capers
  • ½ cup reduced fat cream (or heavy cream)*
  • 2-4 tablespoons coarsely chopped parsley, to serve
  • Lemon slices, to serve
INSTRUCTIONS
  1. Season both sides of salmon fillets evenly with salt and pepper. Add ¼ cup of the flour to a shallow dish; dredge the salmon in the flour to evenly coat. Shake off excess.
  2. Melt 1 tablespoon of butter in a large nonstick pan or skillet over medium-high heat. Add 1 tablespoon oil and swirl to mix through the butter. Add salmon; sauté 4 minutes on each side or until just cooked to your liking. Transfer salmon to a warm plate; tent with foil and set aside.
  3. Add remaining 1 tablespoon butter (or oil) to pan and melt. Add the garlic; sauté for a further minute until fragrant. Add wine; bring to a boil scraping any browned bits off of the bottom of the pan. Cook until liquid almost evaporates, stirring occasionally. Add ¾ cup stock/broth to the pan along with the lemon juice; bring to a boil and cook for a further minute.
  4. Mix 1 teaspoon of cornstarch (or cornflour) with 2 tablespoons of the reserved broth, whisking well to combine. Pour the mixture into the pan, stirring through the liquid to create a sauce. Cook for 1 minute or until slightly thickened. If it's not thick enough, mix the remaining cornstarch with the remaining broth and add to the centre of the pan. Stir in the cream and remove from heat and add the capers.
  5. Place the salmon fillets back into the pan. Sprinkle with chopped parsley, pepper and add in lemon slices.
  6. Serve immediately with the sauce over rice or pasta, vegetables of choice or with a salad.
NOTES
*Replace wine with extra broth, but the wine adds amazing flavour.
**Substitute cream with evaporated milk or half and half to reduce calories and fat

Grilled Jerk Shrimp & Pineapple Skewers

Grilled Jerk Shrimp and Pineapple Skewers

Prep Time: 10 minutes Marinate Time: 20 minutes Cook Time: 10 minutesTotal Time: 40 minutes Servings4

Spicy grilled jerk marinated shrimp and sweet and juicy pineapple skewers!

ingredients
  • 1 pound (20-25 or 16-20) shrimp, peeled and deveined
  • 1/2 cup jerk marinade
  • 2 slices pineapple, cut into 1/2 inch pieces
directions
  1. Marinate the shrimp in the the half of the jerk marinade for at least 20 minutes and up to over night, skewer the shrimp and pineapple and grill over medium-high heat until cooked, about 2-3 minutes per side.
Nutrition FactsCalories 182Fat 3g (Saturated 0gTrans 0g), Cholesterol 239mgSodium 408mgCarbs 11g (Fiber 0.6gSugars 5.7g), Protein 27g

Jerk Marinade

Prep Time: 10 minutes Total Time: 10 minutes Servings4

A quick and easy homemade jerk marinade!

ingredients
  • 1+ scotch bonnet pepper
  • 2 cloves garlic
  • 1 tablespoon ginger, grated
  • 2 green onions
  • 1 tablespoon thyme, chopped
  • 1 tablespoon allspice
  • 3/4 teaspoon nutmeg
  • 3/4 teaspoon cinnamon
  • 1 teaspoon pepper
  • 1 tablespoon brown sugar
  • 1 tablespoon oil
  • 2 tablespoons white vinegar
  • 2 tablespoons soy sauce
  • 1 tablespoon dark rum
  • 1/2 orange, juice and zest
  • 1 lime, juice and zest
directions
  1. Puree everything in a food processor.

MONGOLIAN GLAZED MEATBALLS

MONGOLIAN GLAZED MEATBALLS


Tender Mongolian Glazed Meatballs are not only FILLED with Asian flavour -- they are smothered in the BEST homemade Mongolian sauce to wow your guests!

INGREDIENTS


FOR THE MEATBALLS:

  • 2 pounds | 1 kilogram ground beef mince (or pork, chicken, turkey)
  • ¾ cup Panko or breadcrumbs
  • 2 eggs
  • 2 tablespoons low sodium soy sauce
  • 1 tablespoon Shaoxing (Chinese) wine*
  • 1 tablespoon minced garlic
  • 1 teaspoon minced ginger
  • 1 cup thinly-sliced or chopped green onions (4 green onions)
  • Kosher salt and pepper, to taste

FOR THE MONGOLIAN GLAZE:

  • 1 teaspoon sesame oil
  • 4 cloves (or 1 tablespoon) garlic, minced
  • ½ tablespoon minced ginger
  • ½ cup low sodium soy sauce
  • ⅔ cup water
  • ½ cup brown sugar
  • 2 tablespoons hoisin sauce
  • 1 tablespoon oyster sauce
  • 1 tablespoon ground white pepper (or ½-1 tablespoon red chilli / powder)

TO SERVE:

  • Sesame seeds
  • 1 green onion, finely sliced


INSTRUCTIONS: Preheat oven to 400F
Pr

PReeheat oven to 200°C | 400°F.

FOR THE MEATBALLS:

  1. Mix together all of the meatball ingredients in a large bowl until well-combined. Spoon out 1-inch of meat mixture with a cookie scoop (or tablespoon), shape into balls and place onto 2 large baking sheets or trays lined with baking or parchment paper.
  2. Bake for 10-12 minutes, or until golden browned and cooked through.
  3. While the meatballs are baking, make your sauce!

FOR THE SAUCE:

  1. Heat a non-stick pan or skillet over medium-high heat. Whisk ALL of the sauce ingredients together in the pan until well blended. Bring to a simmer and continue cooking until sauce thickens, while stirring occasionally to prevent burning or sticking on the bottom of the pan (about 8 minutes).

COAT:

  1. When meatballs have finished cooking, add half of the meatballs into the pan and gently coat each meatball generously and evenly in the sauce. Transfer the glazed meatballs to a serving dish or tray with a slotted spoon and add in the remaining non-coated meatballs to the sauce. Coat and transfer to serving dish.
  2. Sprinkle with sesame seeds and sliced green onions (if desired), and serve warm with toothpicks or mini forks.

NOTES

*If you can't find Shaoxing wine, use a Rice Wine Vinegar; White or Apple Cider Vinegar instead.

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