ChefSisi: Ways To Cook Chicken For Meal Prep

What is meal prep?

Cooking FULL meals to have them available whenever you need a quick meal

Benefits of meal prep

-Quick to go meals whenever you are having a busy day

-Having meals prepped decreases the chances of you reaching for something unhealthy

-Keeps your calories and nutritional intake on track

Downsides to meal prep

-Cooking a bunch of meals all at once takes a bit of time, so if you are going to meal prep set aside a couple hours once a week to grocery shop and prep your meals

-Food can tend to get a bit boring since it is easier to cook a bunch of the same dishes rather than different ones throughout the week

-Each type of food has their own expiration date so it is crucial to eat your meals before they go bad

Chicken recipes 

I chose chicken because it is one of the fastest and easiest proteins to cook for meal prep. It is very versatile when it comes to seasoning and works in a variety of dishes. Here are some of my favorite ways to cook chicken for meal preps. There are no exact measurements just because we all eat different amounts so just experiment to your liking and needs. Each recipe can be made in large quantities for multiple meals throughout the week. 

1.) Coco Chicken

Inspired by the beautiful country of Thailand and my love for coconuts

- In a large pot sautéed cut up chicken breasts in some garlic and coconut oil 

-Once the chicken is browned but not fully cooked pour in some coconut milk (just enough to cover the chicken) and add a stick of lemongrass (be very careful with this as it is pretty potent)

-Add salt and white pepper to taste

-Cook on low until the chicken is fully cooked through 

*For the meals: pack the chicken with some brown rice or quinoa and a side of raw red bell peppers

Good in the fridge for 3 days no more

2.) Sparrow Chicken

Inspired by Jack Sparrow from Pirates of the Caribbean

-In a slow cooker put your chicken breasts in 

-To your chicken breasts season with salt and black pepper

-For the sauce, pour canned pineapple over the chicken then add 1/2 part rum to every 1 cup of chicken broth

-Cover and cook on low for 6-8 hours or on high for 4-6 hours

*For the meals: pack the chicken with some coconut rice (white rice & coconut milk mixed together) and a side of pinto beans lightly seasoned with some garlic and onion powder

Good in the fridge for 2 days no more

3.) Oven Baked Mexican Chicken

-Season your chicken breasts with lime juice, salt, black pepper, paprika and Mrs. Dash's Chipotle seasoning

-Depending on the amount you cook and your oven strength bake your chicken in the oven (usually 350 degrees for about 20-30 minutes)

*For meals: pack the chicken with some yellow corn tortillas and a side of black bean hummus (black beans, garlic, olive oil, salt, pepper, cumin all pureed in a blender)



All of these recipes (the chicken alone) are around 200-350 calories with less than 10 g of fat. Eating healthy doesn't have to be hard.

ChefSisi: Top Favorite Beauty Foods

In today's society, we tend to relate the term beauty in relation to outward appearances. However beauty comes in many different forms and it is what makes each of us unique. Beauty cannot be defined by outward appearances alone but rather working together with what is inside as well. If we don't take care of ourselves internally or are not emotionally happy with ourselves chances are it will show on the outside. Here are my top favorite beauty foods that are not only good for the outside but inside as well and remember beauty comes from within. 

AVOCADOS:

Great on toast and in face masks

Beauty Benefits

-Helps reduce wrinkles

-Great frizzy hair treatment

-Helps with dehydrated skin

Health Benefits

-Lowers cholesterol

-Good fat 

-Helps with digestion

-Reduces high blood pressure

STRAWBERRIES:

Delicious alone or in smoothies and awesome in facial cleansers

Beauty Benefits

-Vitamin C in strawberries as an important building block of collagen which supports the structure and elasticity of our skin

-Can be mashed and used as an natural exfoliate

-Contains elegiac acid that helps protect the skin from ultraviolet radiation

-Helps with hair thinning

Health Benefits

-Vitamin C to help support a healthy immune system

-Good for protection of the eyes (strengthen the cornea and retina)

-Good for bone health (strawberries contain about 20% of manganese that helps keep our bone structure intact)

APPLE CIDER VINEGAR:

Try it in salad dressings and dilute it with water for a natural toner

Beauty Benefits

-Can be used as a toner to reduce skin inflammation

-Sunburn remedy

-Teeth whitener

-Acne remedy

-Wart remover

Health Benefits

-Soothes sore throats

-Helps with bad breath

-Helps with indigestion and other stomach troubles

-Clears stuffy noses

-Helps with hiccups

DARK CHOCOLATE:

Eat it alone or put into a face mask w/avocado

Beauty Benefits

-Protects skin from free radical damage

-Skin detoxifier

-Dark cacao powder can be used as a natural vegan bronzer

Health Benefits

-Mood improver

-Contains antioxidants such as flavonoids that help prevent heart disease

-Reduces bad cholesterol  

HONEY:

Use as a natural sweetener in cooking or add it to your face masks for healthy glowing skin

Beauty Benefits

-Pore cleanser

-Moisturizing

-Scar Fader

-Acne Treatment

Health Benefits

-Cough suppressant

-Boosts memory

-Treats wounds and burns

-Alleviates allergies 

Tips for Flawless Looking Skin

With spring here and summer just around the corner it is time to kick our skincare in high gear and get that flawless looking skin! 

TIP #1 DRINK LOTS OF WATER

This one is a no brainer and a lot of you out there are either already doing it or know a little something about it.  Drinking lots of water not only keeps your body hydrated but flushes out unwanted toxins in your body which can damage your skin. It is recommended to drink at least 6-8 glasses of water a day ranging from 8-16 ox per glass depending on how much you can handle. I usually try to get in at least a gallon a day give or take and my skin not only looks better but I feel better because of it. If you don't really like to drink water or just get bored from it infuse your water with fruits like lemons, limes, berries and cucumbers. Try to stay away from the flavor waters at the store as they tend to contain chemicals and unnatural flavorings that are not so good for you.  

TIP #2 CLEANSE, CLEANSE,  CLEANSE 

As women we all have those days where we just wanna skip washing our faces and just dive into bed with our makeup on. I have been guilty of doing it on several occasions and every time it has had backfired. So no matter how tired or lazy you might be WASH YO FACE!!! Besides the makeup dirt does build on your skin throughout the day especially if you go outside your home. By not cleansing your skin all that makeup, dirt and oil will get trapped and form bacteria that can cause breakouts, acne and so forth. It is okay once in awhile to use just the facial cloths to cleanse the skin on those days where you can't barely function but don't take it for granted... 

TIP #3 WATCH WHAT YOU EAT

The phrase beauty from within is very relevant when it comes to our skin. In order to look and feel good about ourselves on the outside we must look and feel good inside. Let's be honest, eating healthy is HARD but not impossible to accomplish. It is all about achieving and maintaining balance and listening to your body. Try to stick with lean protein like chicken or fish, fruits and of course veggies. Avoid foods that are too processed and high in unhealthy fats and calories. And of course don't be afraid to indulge every once in awhile. If your body is craving that seven layer chocolate cake then go for it! As long as you are not eating chocolate cake everyday for your meals you are fine. Food deprivation can only lead to bad eating habits which in turn can make you look and feel horrible. Life is short so enjoy it. 

TIP #4 EASY ON THE MAKEUP

Makeup is awesome! I LOVE LOVE LOVE makeup but wearing globs of it everyday doesn't do anyone any good. Makeup shouldn't be used to hide our imperfections but rather enhance them because it what makes you well YOU. Try to keep your makeup routine to a minimal on an everyday basis and go all out for special occasions and don't forget to take days off and just let your skin breathe. 

TIP #5 WEAR SPF

Growing up our moms always chased us around telling us to put on our sunscreen. Well if your mom did that go and send her a gigantic gift basket. SPF not only protects your skin from UVA/UVB rays which can cause skin cancer it also protects your skin from free radicals, premature aging and wrinkles, and sun spots. Even when it is cold outside sun rays can still penetrate the skin so wear SPF EVERY SINGLE DAY for as long as you live.  To make it easier to remember to put on everyday buy a day moisturizer that already contains a SPF. (Try to find a SPF 15 or higher) 

Keeping It Together January #3: Quick Little Health Hacks

Just a few tricks to help keep you in your best and optimal shape. And no worries none of these tricks are complicated because #aintnobodygottimeforthat.

1.) Add some lemon into your H20

See told you my tricks are easy. Restaurants and spas serve lemon water as a refresher but did you know that there are great health benefits in lemon water as well. 

Lemons...

- Detoxify your body 

-Warm lemon water can help boost your metabolism

- Great for acne prone skin

- Sanitize

And mostly they add a great flavor to your everyday boring glass of water! 

2.) Walk for @ least 20 mins a day

Between work, school, family, and friends who really has the time to go to gym these days right? Simply walk around your neighborhood or even house for at least 20 mins a day. It is a great simple way to keep yourself in shape without the hassle of getting up and going to the gym.

3.) Add some coconut oil to your life

Coconut oil has become such a fad these days but for a great reason. Coconut oil is not only healthy to eat (great for heart and less bad fat than other oils) it is also a great beauty remedy. Dry skin, dry hair no problem just rub some coconut oil in it and viola! 

4.) Shop at your local farmer's market

A great way not only to save money but get fresh ingredients for your everyday meals. Honestly what could be better!

Holiday Tips & Tricks #1: How NOT to OVEREAT During the Holidays

Throughout the year, we always try our best to eat healthy and not necessarily because we want to be healthier but rather an excuse to stuff ourselves on delicious holiday food. However no matter how healthy you ate throughout the year, it is never good to overstuff yourselves on any occasion. Here are a few tips and tricks to help you not to overeat but still able to enjoy the food regardless!

1.) Stuffing or Dinner Rolls

foodnetwork.com

 VS.

cookingclassy.com

PICK ONE!!! Carbs and starches make up the majority of a holiday meal. When it comes to stuffing and dinner rolls try to stick with one (I prefer stuffing). This way you can still have your other delicious starches like mash potatoes.

2.) DO LOAD UP ON THE PROTEIN

Whether you eat turkey or ham during the holidays this is one area where you do not need to fret about too much. Between the starches and desserts our blood sugar rises significantly. Do load up on the meat. The protein will help you keep your blood sugars at bay and turkey is rather a healthier meat compared to others.

3.) Portion control

acozykitchen.com

If you are the chef during the holidays you have a lot of power on your hands. Some foods like stuffing or casserole can be easily portion sized. Instead of baking the stuffing or casserole in a giant dish bake them in muffin tins. Not only you will be saving some calories you also have a cute presentation for your family and friends (not to mention the muffin tins will crisp up the edges YUM).

4.) Cranberry Sauce...

cookingclassy.com

While cranberries are full of nutrients and antioxidants cranberry sauce is LOADED with insane amounts of sugar to combat the cranberries' tartness. Instead of so much sugar cut it in half and replace the other half with fresh squeeze fruit juice like apple or orange. If you don't have fresh fruit on hand use a natural sweetener like Stevia or Truvia. Also went eating cranberry sauce, even with the replacements do limit yourself to no more than 5 tablespoons. There is still a good amount of sugar even with the substitutes.

5.) Skip the Crust

http://www.maryvancenc.com

Pies Pies Pies the ultimate holiday dessert and the most dangerous around this time of year. When possible especially if you are having pumpkin pie skip the crust and just eat the filling. You will not only have yourself a bunch of calories but let's get real the filling is always the best part!

Summer of Food

TURKEY MEATBALLS

Easy, healthy and delicious! Great for you and your whole family (kid-friendly). There really isn't exact measurements to this so just play around and add as much or little as you like :)

What you will need:

-Ground Lean Turkey (the leaner the better, healthier for you and your family)

-White Button Mushrooms (or any other mushrooms you prefer) Chopped into tiny pieces

-Garlic & Onion Powder

-Salt & Black Pepper

-Ground Thyme

-Poultry Seasoning

-Cumin

-Egg (1 egg per pound of turkey- for binding the ingredients)

-Bread Crumbs (I just toasted some bread and crumbled it up but you can buy breadcrumbs at the store)

-Olive Oil & Butter

-Optional Red pepper flakes for some extra KICK!

How to make:

In a large bowl put all your ingredients together and use your hands to mix. Form balls into the size of your choice.

In a large pot put your butter and olive oil on high heat and cook your meatballs until it is nice and golden brown and the meat isn't pink anymore. Depending on your size of your meatball cooking time varies.

I cooked my halfway and then finished cooking them in some tomato sauce I had left in the fridge.

You can serve these like they are or put them in pastas, sandwiches etc... 

ChefSisi: Summer of Food

SUMMER OF FOOD

Recipe #2- Flatbread chicken "tacos"

What You Need:

-Flatbread 

-Chicken Tenders

-Broccoli Slaw

-Trader Joe's Soyaki Sauce

-Garlic

-Miracle Whip

-Cumin, Red Pepper Flakes, Salt, Black and White Pepper

-Cucumber

How To Make:

1.) Cut your chicken into bite size pieces and marinate w/minced garlic and 1/4 cup of the Soyaki sauce (set aside for 15 minutes or more)

2.) Once your chicken is done marinating cook in a pan w/ vegetable or canola oil 

3.) Once the chicken is almost done cooking add the slaw mix

4.) Add another 5 tablespoons of the soyaki sauce along with cumin, red pepper flakes, salt, black and white pepper

5.) Cook until chicken is done and the vegetables still have a bite to them

6.) Warm your flatbread on a dry hot pan on the stove

7.) After the flatbread is warm and toasty put a thin layer of miracle whip or sour cream 

8.) Add some half sliced cucumbers and top with the chicken mixture

9.) If desired add a bit more of the Soyaki sauce on top and ENJOY!!! 

Chef Sisi: Raw Vegan Pad Thai

As part of my journey to eat healthier, I been experimenting with the raw food diet that has become so popular in the last year. I try to incorporate a raw vegan dish into my diet twice a week. I have not fully converted to a raw diet and probably never will due to certain personal health issues. Here is one of my favorite tried and true raw vegan dishes. PAD THAI!!!

WHAT YOU WILL NEED: There are no exact measurements, put in as much as you like!

2-3 Zucchini Squash (Cut into noodle form you can use the Sprializer)

Purple cabbage (Shredded)

Bean Sprouts

Mint Leaves (Sliced thinly)

Carrots (Sliced thinly length wise)

A thumb of ginger

Cashews (soaked in water for about 4-6 hours)

Coconut water

Curry Powder

Garlic

HOW TO MAKE:

1.) Put your zucchini noodles, shredded cabbage, bean sprouts, mint leaves, and carrots into a large mixing bowl.

2.) In a blender blend together your cashews, garlic, curry powder, ginger and the juice of half a lime and orange. Add a bit of coconut water to thin it out if desired.

3.) Pour your dressing onto the salad and garnish with crushed raw peanuts and a sprig of mint.