Category Archives: EASY MEALS

MealFit Maple Butternut Squash

This is one of the easiest and most complimented side dishes we do. People just love it! I have this one Pharma Rep that wants it every time I do a catered lunch for him.

Ingredients:
• 1 butternut squash, peeled and cut into 1 inch cubes
• 1/4 c. pure maple syrup
• 3/4 tbsp. coconut oil, melted (may need more)
• 1 tsp ground cinnamon
• 3/4 tsp salt
• black pepper, to taste

Instructions:
• Preheat oven to 425°F. Line a large, rimmed baking sheet with heavy-duty foil and set aside.
• In a large bowl, whisk together the maple syrup, coconut oil, cinnamon, and salt. Add the cubed squash and toss until evenly coated.
• Spread out the squash on prepared baking sheet into a single layer. Sprinkle with pepper, if desired.
• Roast squash for 25 minutes. Use a metal spatula to carefully flip cubes over; roast for 15 to 20 minutes more (checking frequently) or until squash is tender with golden edges. Serve immediately.

You can also watch our recipe video HERE and prepare this dish alongside Thomas.

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Paleo Sweet Potato Chili

Indulge yourself in a bowl of spicy chili that is full of beef and sweet potatoes. It’s thick, rich, and slightly sweet while being grain free, sugar free and dairy free. If you’re looking for a low sugar, healthy option, you won’t be disappointed with this recipe!

We’ve done this as one of our mealfit Ready meals and got amazing reviews!

Prep Time: 13-17 min

Serves: 6

Ingredients:
• 2 lbs ground beef
• 1 red onion, chopped
• 1 tsp minced garlic
• 1 large can (29.5 oz.) tomato sauce
• 2 cups petite diced tomatoes, with juice
• 3 cups beef stock
• 3 carrots, chopped (about 1 cup)
• 5 small sweet potatoes, peeled and cubed
• 2 bay leaves
• ½ tsp. thyme
• 2 tsp. salt
• 1½ tsp. black pepper
• ½ cup chili powder
• Dash of oregano
• Dash of red pepper flakes

Instructions:
• In a large saucepan, brown ground beef, onions and garlic. Drain off the fat.
• Add the remaining ingredients to the saucepan. Mix well, bring to a boil, then simmer for about 30 minutes or until the sweet potatoes and carrots are cooked through.

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Mama’s Breakfast Casserole Recipe

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This is a busy mom’s best friend. Make 2 – 3 of these and freeze them, or make one on the weekend for the week and it makes breakfast a breeze in the morning!

Serves: 4 – 6

Ingredients:

  • 6 Sausage Patties
  • 1 Sweet Potato
  • Olive Oil for drizzle
  • 2 pinches of mealfit Anything Goes Seasoning
  • 6 Eggs
  • ½ cup Heavy Cream or Milk
  • 1 ½ cup Cheddar Cheese (divided)
  • Cooking Spray

Directions:

  • Set your oven to 400 degrees.
  • Spray your sheet pan with cooking spray and place the sausage patties on one side of the pan. Bake for 10 minutes.

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  • While the sausage is is in the oven, take a mandoline and slice your sweet potatoes very thin.
  • Put the sweet potato slices in a bowl and drizzle with olive oil. Then season with one pinch of Mealfit Anything Goes Seasoning and toss to coat the slices.

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  • Beat the eggs, cream, and seasoning well.
  • Add the 1 cup of cheddar cheese and whisk again.

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  • When the timer goes off, add the sweet potato slices to the other half of the sheet pan and put it back in the over for 5 minutes.
  • While it’s cooking, spray a 9″ x 11″ baking dish or disposable half pan with cooking spray.
  • Take out the sausage, place in the dish or pan, and mash with a fork.
  • Place half of the sweet potatoes on top of the sausage, pour in your egg mixture, and shake the pan a little to settle it.

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  • Place the other sweet potatoes on top, then layer the other ½ cup of cheddar cheese on top.
  • Cover in foil and bake for 15 minutes.
  • When the timer goes off, take it out, remove the foil and bake for 5 more minutes.
  • Let cool and enjoy!!

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You can also get this breakfast casserole at Mealfit in Cookeville, TN – so come by and pick one up!

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The Best Kale Salad

   Super-food loaded with vitamins and minerals, kale is the best!  It weighs in at only 33 calories per one cup serving making it one of the best leafy greens. Aside from being highly rich in nutrients, the consumption of kale has many health benefits. It acts as an anti-inflammatory, antioxidant and promotes heart health.

Eating a diet rich in kale has many benefits but finding great recipes that suit your pallet may be tricky. This is the best kale salad that I have ever eaten with a good balance of crunch from the almonds and the perfect amount of cheese. The lemon and oil provide a perfect touch to top off this healthy dish.

   Ingredients List

  • 4 cups kale
  • 1/4 cup raisins
  • 1/2 cup almonds
  • 1/2 cup Parmesan
  • 1/4 cup oil
  • 1/4 cup lemon juice

 

Step 1: Add 4 cups of kale to your food processor bowl to get them fine.

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Step 2: Add the finely chopped kale to a large mixing bowl.

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Step 3: Add almonds, raisins and Parmesan cheese.

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Step 4: Mix olive oil and lemon juice together and pour over kale.

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Step 5: Mix with your hands until combined.

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Step 6: Serve and enjoy this tasty dish.

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Get Our Food Processor Here

Make sure to check out our website at MealFit to see all of our time saving and wellness improving programs such as MealFit Prep and MealFit Catering! 

 

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Stick To Your New Year’s Resolution With This 4 Step Guilt Free Recipe

New Year, New You.
We have the recipes to help keep you on track!  The best thing is that this recipe is you will not sacrifice your New Year’s resolutions or your taste buds with this meal. With only 16 grams of carbs and 18 grams of protein this is a recipe for success.

Nutritional Information Per Serving:  | Calories: 319 | Fat: 21 grams | Carbs: 16 grams | Protein: 18 grams
Prep time: 40 minutes
Serves 8
        Ingredients List 
  • 1 1/2 lbs ground beef
  • 2 gloves garlic, chopped
  •  2 tbsp. oil
  •  1 ½ cup onion diced (about one large onion)
  • ½ cup chopped celery (about one celery stalk)
  • 1 ½ cup carrots, peeled and diced (about four medium carrots)
  • 2 tbsp. chili powder
  • 1 tsp. ground cumin
  •  1 tsp. oregano
  •  1 tsp. salt
  • ½ tsp. cayenne pepper (optional)
  • 4 cups zucchinis, diced (about three medium zucchinis)
  • 1 (15 oz.) can tomato puree or tomato sauce
  • 1 (15 oz.) can diced tomatoes

Step 1: In a skillet brown beef and garlic. Cook over medium heat until beef is cooked and browned. Drain off excess fat, set aside.

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Step 2: Add oil, onions, celery and carrots to the skillet and cook until translucent over med-high heat for about 5-7 minutes.

Step 3: Once onions are golden and veggies are midway cooked add zucchini and seasonings. Cook for 2 minutes making sure you stir well.

. Step 4: Add cooked beef, tomato puree/sauce, and tomatoes into the pot and stir well. Bring everything to a boil, stirring frequently, reduce heat and simmer for 20 minutes.

Step 5: Grab a bowl and enjoy!

 Chef’s Note:   This is a very thick chili recipe.  Add up to 1 cup of additional liquid (tomato sauce or water) to thin out the sauce if you prefer.

 

 

 

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Coconut Energy Bites

Coconut Energy Bites

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Print

Author: Melissa Griffiths

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Ingredients

  • 1 cup shredded coconut (I like this brand of unsweetened shredded coconut)

  • ½ cup dates

  • ½ cup cashews

  • ½ cup almonds

  • 2 tablespoons melted coconut oil

  • ½ teaspoon pure vanilla extract

  • pinch of sea salt

  • Additional shredded coconut for rolling

Instructions

  1. Add all of the ingredients to the bowl of your food processor and blend until the nuts are well chopped and a thick “dough” starts to form, about 3-5 minutes of processing. If the ingredients are chopped into super small pieces but the dough isn’t coming together, try adding a teaspoon of water at a time (up to a tablespoon or two) to encourage everything to come together.

  2. When the ingredients are well incorporated, remove the blade from the food processor. Take 1 large tablespoon of the “dough” and roll it into a ball in between your hands. Roll the ball in additional shredded coconut. Repeat with remaining dough. I keep the balls in the fridge for up to a month or in the freezer much longer.

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Pina Colada Energy Bites

Pina Colada Energy Bites

We are all a fan of the classic flavor Pina Colada, so we figured we would give you a Pina Colada Recipe that you will fall in love with.

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Print

Ingredients

  • ½ cup dried tropical fruits (I use Pineapples Mangos and Apricots)
  • ½ cup dates
  • ½ cup cashews
  • ½ cup almonds
  • pinch of sea salt

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Instructions

  1. Add all of the ingredients to the bowl of your food processor and blend until the nuts are well chopped and a thick “dough” starts to form, about 90 seconds of processing. If the ingredients are chopped into super small pieces but the dough isn’t coming together, try adding a teaspoon of water at a time (up to a tablespoon or two) to combine everything

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  1. When the ingredients are well incorporated, remove the blade from the food processor. Take 1 large tablespoon of the “dough” and roll it into a ball in between your hands. Repeat with remaining dough. I Keep the balls in the fridge for up to a month or in the freezer much longer. If they are too sticky, put a small amount of oil on your hands.

Tag us on social media with your creations. 

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Almond Butter & Jelly Energy Bites

almndbttrjellybitesprocess1-1This is a great snack for kids where you as a parent control the ingredients. Or if you do not have any kids, you can make these as a clean real food snack to chomp on between meals.

Hope you enjoy.

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Almond Butter & Jelly Energy Bites

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Print

Ingredients

For the almond  Butter side:

  • ½ cup dates
  • ½ cup almonds
  • ¼ cup almond butter

For the Jelly side:

  • ½ cup dried blueberries
  • ½ cup dates
  • ½ cup almonds

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Instructions

  1. Add all of the ingredients for the peanut butter side to the bowl of your food processor and blend until the nuts are well chopped and a thick “dough” starts to form, about 3-5 minutes of processing. If the ingredients are chopped into super small pieces but the dough isn’t coming together, try adding a teaspoon of water at a time (up to a tablespoon or two) to encourage everything to come together. When the ingredients are well incorporated, remove the blade from the food processor and scrape the mixture out into another bowl.
  2. For the jelly side, add all of the ingredients to the bowl of your food processor and blend until the nuts are well chopped and a thick “dough” starts to form, about 3-5 minutes of processing. If the ingredients are chopped into super small pieces but the dough isn’t coming together, try adding a teaspoon of water at a time (up to a tablespoon or two) to encourage everything to come together. When the ingredients are well incorporated, remove the blade from the food processor and scrape the mixture out into another bowl.
  3. Take a large teaspoon of the peanut butter mixture and roll it into a ball. Take a large teaspoon of the jelly mixture and roll it into a ball. Press the two balls together and roll into one larger ball. Repeat with remaining mixture. I keep the balls in the fridge for up to a month or in the freezer much longer.

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Cilantro Lime Vinaigrette Dressing

Here is something that you are going to love!

Cilantro lime Vinaigrette

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This is hands down the most favorite dressing we do when it comes up at the salad bar.

It has a little twist that makes it  so good. This is a perfect dressing to go with Fiesta Chicken Salad we talked about not too long ago

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This is a great dressing to go on fajitas or anything with that Hispanic flair. It is super easy and something that you will want to make again and again!

 

Ingredients:

  • 2 limes juiced
  • 2/3 c. cilantro
  • 2 garlic cloves
  • 2 tbsp. honey
  • 1/2 c. light olive oil do not use extra virgin
  • 2 tbsp. white vinegar
  • 1 tsp. salt 

Instructions

  • Place all ingredients for the vinaigrette in a food processor or blender and  blend together until the garlic is well chopped and ingredients have emulsified.
  • Refrigerate

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You know we love to know what you think of our recipes! Please share the pictures of your favorite way to use this awesome Cilantro Lime Vinaigrette and be sure to tag us @mealfit and #mealfit

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Healthy Chocolate Energy Bites

Chocolate is perhaps the thing that people crave the most, and we all know what it’s like to have a sweet tooth. What if you could have a healthy snack that gives you energy, and satisfies your sweet cravings? This is a great snack for kids where you as a parent control the ingredients. If you don’t have children, make them for yourself. These Chocolate Energy Bites are great snacks, and this dessert recipe is easy for you to make.

Hope you enjoy.

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Dark Chocolate and Cherry Energy Bites

Ingredients

  • 1 cup almonds
  • ⅔ cups dried cherries (I like dried tart cherries)
  • ⅔ cup dates
  • pinch of sea salt
  • ¼ cup dark chocolate chips, melted

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Instructions

  1. Add all of the ingredients to the bowl of your food processor and blend until the nuts are well chopped and a thick “dough” starts to form, about 3-5 minutes of processing. If the ingredients are chopped into super small pieces but the dough isn’t coming together, try adding a teaspoon of water at a time (up to a tablespoon or two) to encourage everything to come together.

 

2. When the ingredients are well incorporated, remove the blade from the food processor. Take 1 large tablespoon of the “dough” and roll it into a ball in between your hands. Repeat with remaining dough.

3. Drizzle the top of each ball with melted dark chocolate. I keep the balls in the fridge for up to a month or in the freezer much longer.

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Let us know how much you love this!

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