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Maple Glazed Salmon Dinner in 15 Minutes or Less!

Maple-Glazed Salmon Dinner in 15 Minutes or Less

Servings: 2

INGREDIENTS

Salmon
1 tablespoon extra virgin olive oil
¼ cup maple syrup
2 tablespoons orange juice
2 tablespoons soy sauce
1 teaspoon ground ginger
1 garlic clove, minced
Pepper, to taste
Salt, to taste
2 4-ounce salmon fillets 
Fresh parsley, for garnish 
Broccoli
Dash of salt
1 pound broccoli florets 
2 tablespoons butter
1 tablespoon soy sauce 
1 garlic clove, minced
1 teaspoon lemon zest
1 teaspoon red pepper flakes 

PREPARATION

For the salmon, heat olive oil on medium-high in a cast-iron skillet. 
For the broccoli, fill a medium pot halfway with water. Add a dash of salt and start boiling water. 
In the meantime, whisk together maple syrup, orange juice, soy sauce, garlic, salt, and pepper in a medium bowl. Set aside 2 tablespoons for topping later. 
Place salmon fillets inside the bowl and make sure each side is covered with sauce. 
Sear the salmon 2-3 minutes on each side. Brush the tops with the sauce set aside. 
With the pot of water boiling, add the broccoli and cover lid. Blanch for 2 minutes then drain under cold water to stop the cooking. 
In the drained pot of broccoli, stir in butter, soy sauce, some lemon zest, and red pepper flakes on low heat. Mix until broccoli is well-coated. 
On each plate, serve a filet of salmon and scoop of broccoli. Enjoy!
Credit: BuzzFeedTasty on Instagram

FLUFFY JAPANESE PANCAKES!

FLUFFY JAPANESE PANCAKES!

Great way to spice things up for Sunday Breakfast with the family

Servings: 4


INGREDIENTS

2 egg yolks
¼ cup sugar
½ cup milk
¾ cup pancake mix
4 egg whites
Butter, to serve
Syrup, to serve
Assorted berries, to serve

PREPARATION

Mix together the egg yolks, sugar, milk, and pancake mix in a very large bowl until it is smooth with no large lumps. 
In another large bowl, beat the egg whites with a hand mixer until stiff peaks form when lifted.
Carefully fold the egg whites into the pancake batter, until just incorporated, making sure not to deflate the batter.
Grease two 3.5-inch metal ring molds and set them in the middle of a pan over the lowest heat possible. Fill the molds about ¾ of the way full with the batter, then cover the pan and cook for about 10 minutes, until the center of the pancakes are slightly jiggly.
Release the pancakes from the bottom of the pan with a spatula, then carefully flip them over, making sure not to spill any batter inside.
Cover and cook for another 5 minutes, then serve with butter, syrup, and berries!
Credit: BuzzFeedTasty

One-Pan Pesto Chicken & Veggies

ONE-PAN PESTO CHICKEN & VEGGIES  

Servings: 3-4

INGREDIENTS

3 chicken breasts, boneless, skinless
2 large zucchini, sliced
2 cartons red cherry tomatoes
3 cloves garlic, chopped
2 tablespoons olive oil
Salt, to taste
Pepper, to taste
1 jar pesto
1 cup mozzarella cheese, shredded

PREPARATION

Preheat oven to 400˚F/200˚C.
Line a baking tray with aluminum foil.
Lay out the 3 chicken breasts in the middle of the baking tray. Spread the zucchini evenly on one end and the cherry tomatoes on the other.
Evenly drizzle the olive oil over the veggies and chicken.
Sprinkle garlic, salt, and pepper evenly over everything. Toss veggies to coat.
Pour the jar of pesto evenly over the chicken breasts and top with mozzarella cheese.
Bake in a preheated oven for 25-30 minutes.
Rest chicken 10 minutes before serving.
Enjoy!
Credit:buzzfeedtasty

Cookies and Crème Brûlée Recipe

Cookies and Crème Brûlée 

Perfect for those #CheatDays

Serves 8

INGREDIENTS
4 cups heavy cream 
16 chocolate sandwich cookies 
2 teaspoons vanilla 
6 egg yolks 
1 cup sugar

PREPARATION
1. Preheat oven to 300°F/150°C.
2. Separate sandwich cookies by gently twisting them apart. Put the cookies in one bowl and the filling in another. 
3. In a saucepan over medium heat, heat heavy cream and cream filling, whisking until the filling has melted but stopping just before boil. 
4. Add vanilla and remove from heat. Cover and set aside. 
5. In a bowl, whisk egg yolks and ½ cup of sugar. Add the cream mixture a cup at a time, tempering the egg yolks until all incorporated. 
6. Place ramekins on a baking pan and fill to the top with cream mixture. 
7. In a ziplock bag, crush the cookies until fine, and sprinkle 1 tablespoon of the cookie crumbs over each ramekin. 
8. Fill the pan with boiling water and bake for 45 minutes.
9. Cover and refrigerate for 2 hours. 
10. When set, add 2 teaspoons of sugar to the tops of the ramekins. Shake to make even, and broil or torch until the sugar is caramelized. 
11. Crack and enjoy!

PRIME RIB WITH GARLIC HERB BUTTER

PRIME RIB WITH GARLIC HERB BUTTER

Servings: 7-9

INGREDIENTS

1 cup butter, softened
7 cloves garlic, minced
2 tablespoons fresh rosemary, finely chopped
2 tablespoons fresh thyme, finely chopped
2 tablespoons salt
1 tablespoon pepper
5-7 pound boneless ribeye roast, trimmed
2 tablespoons flour
2 cups beef stock
Mashed potatoes, to serve
Green beans, to serve

PREPARATION

Preheat oven to 500°F/260°C.
Mix together the butter, garlic, herbs, salt, and pepper in a bowl until evenly combined.
Rub the herb butter all over the rib roast, then place on a roasting tray with a rack.
Bake for 5 minutes per pound of meat, so a 5-pound roast would bake for 25 minutes, and a 7-pound roast would bake for 35 minutes.
Turn off the heat and let the rib roast sit in the oven for 2 hours, making sure you do not open the oven door or else the residual heat will escape.
Once the 2 hours are up, remove the roast from the pan and pour the pan drippings into a saucepan over medium heat. 
Add the flour, whisking until there are no lumps, then add the beef stock, stirring and bringing the sauce to a boil.
Remove from heat and strain the sauce into a gravy dish.
Carve the prime rib into ¾-inch slices, then serve with the mashed potatoes, green beans, and sauce!
Enjoy!
Credit:buzzfeedtasty

SLEEPING RICE BEAR EGG BLANKET RECIPE

SLEEPING RICE BEAR EGG BLANKET! 

RECIPE

Servings: 1

INGREDIENTS

1 tablespoon sesame oil
3 cloves garlic, minced
3 tablespoons soy sauce
3 cups cooked short-grain rice
2 eggs
½ teaspoon salt
1 slice cheese
1 sheet roasted seaweed

PREPARATION

Cook the garlic in the sesame oil until garlic starts to brown slightly.
Add the soy sauce and rice, mixing until the rice is evenly coated. Set aside.
Beat the eggs with the salt in a medium bowl.
Pour the egg mixture into a nonstick pan over low heat, and swirl the egg around the pan into a perfect circle.
Cook on low heat until the egg is cooked through, then remove from heat.
Mold the rice into 2 large oval shapes, the larger one for the body and smaller one for the head.
Make the arms and legs by molding the rice into 4 small cylinder shapes.
Make the ears by forming small half circles with the rice. 
Cut 2 circles from the cheese using a bottle cap.
Slice one of the circles in half. These will be the ears, and the full circle will be the nose.
Using scissors, cut 2 extremely short and thin strips from the seaweed for the eyes. Cut a small triangle for the nose.
Slice a 1½-inch strip from the large egg circle, and roll that up for the pillow.
To assemble, place the pillow on the edge of the plate, and plate the head on top at an angle.
Place the body next to the head, followed by the 4 arms and legs.
Place the two rice ears on the bear, then the two cheese ears on the rice ears.
Place the cheese nose farther down on the face, then place the seaweed triangle in the middle of that.
Carefully place the two “eyes” next to the nose.
Lay the egg blanket over the sleeping bear, making sure to tuck him in afterwards!
Say goodnight to the little bear, or eat it if you’re a monster.
Credit:buzzfeedtasty




Are Whole Eggs or Egg Whites Better For You?

We’ve all been told---watch out for those yolks, that cholesterol will kill you! Well it may be time to reconsider your decision to avoid the yolks. Egg yolks, along with other sources of saturated fat and cholesterol, came under fire in the wake of research by Nikolai Anichkov at the turn of the 20th century.

Anichkov fed rabbits pure cholesterol and noted that their arteries clogged up with plaque, leading to a hypothesis that cholesterol promotes heart disease. But since then, there have been questions raised about how closely the two are related. Wolfe counters: “rabbits have nothing in common with human bodies… and cholesterol isn’t part of their diet anyway.” Nevertheless, the findings gave rise to a witch hunt that demonized foods high in fat and cholesterol.

Researcher Ancel Keys made headlines in the 1950s with his Seven Countries’ Study, which almost single-handedly set the line of thinking on saturated fat that prevails today. Keys claimed that after looking at the average diets of populations in seven different countries, he was able to determine that those who ate the most animal fat had the highest rates of heart disease. But his analysis was flawed. Although Keys’ data did show a connection between fat and heart disease, he couldn’t demonstrate that the relationship was causal. Furthermore, while mortality rates for heart disease were higher in the countries that consumed the most animal fat, deaths from nearly ever other cause were lower — and overall life expectancy was higher. So what is the real cause of heart disease? Wolfe suggests it lies in the inflammation caused by “chronic stress levels, and the overconsumption of vegetable oils and processed carbohydrates.”In other words: “Limit foods that come in boxes and bags.”

Next time you’re making that omelet on your Sunday morning, feel free to keep those yolks in for a new world of vitamins and nutrition. They’re a great source of Vitamin A, which is good for skin, B vitamins for energy, and choline, which supports brain health, muscles, and is necessary for a healthy pregnancy. The saturated fat you find in egg yolks is also important for hormone production in men & women, and to help your body absorb vitamins and minerals.

New Name, New Website, Better Meals

As Fit Fuel Prep we established on of the largest fresh meal delivery services in the region. We decided that after nearly 18-months in business it was time to expand our operation beyond the gym and deliver an even better product into homes.

After close collaboration with a digital agency in the Philadelphia-area, we made the careful decision to rename and rebrand Fit Fuel Prep to “Prepped.” The new name and brand was designed to support our focus and commitment commitment on delivering healthy, locally & ethically sourced, & properly portioned meals to our customers. Don’t worry though, we didn’t “sell out” and our core team are the same people you’ve been trusting to deliver you meals weekly.

In fact, we have recently brought on a new chef to our team who’s been working diligently in our brand-new state-of-the-art kitchen to create exciting and new recipes for our meals. He’s also led efforts for us to build partnerships with local farms and suppliers to make sure your meals are made from the highest-quality ingredients.

We then built a brand new website which will offer a great deal of new features over time.  Aside from expanding our reach and service-area, some of the things we’re looking forward to are the ability to allow our customers to have a weekly quick-order in order to reduce ordering time as well integrated order tracking so that you know exactly when your meal will be delivered.

Change isn’t always a bad thing. We are keeping all of the good that you’ve come to expect from Fit Fuel Prep and figured out how to improve everything it is that we do and take it to a whole new level. We’re excited by the changes and sincerely hope you share the journey with us.