Category Archives: Food

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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How To Smoke Chickens

This step-by-step recipe is for 8 half chickens or 4 whole chickens.
To see the process in action and follow alongside Thomas, check out our video: www.youtube.com/watch?v=t5u2hRYeNEw&t=263s

  • Brine
    • Put 2 hand fulls of sea salt in a half gallon bottle. Then fill the bottle up with hot water and stir to dissolve the salt.
    • Put 2 drops of Lemon Essential Oil in the bottle of salt water.
    • Place your raw chicken halves in a cooler or bucket. Use the bucket if you are putting it in the fridge to brine. Use a cooler if you do not have a fridge big enough to fit them in.
    • After you placed your chickens in the cooler or bucket, cover the chickens half way and then pour the salt water mixture over the top, along with 2 cups of white vinegar.
    • Then, cover the rest of the chicken with cold water.
    • If you are using a cooler you need to put in a bag of ice and close.
    • Let the chicken sit in the brine overnight. This helps tenderize the meat and will make it juicer when it’s time to cook it.

  • Rub
    • The next day, pull out your chicken and pat dry.
    • Season the underside of the chicken with Magic Dust. This is one of our rubs that we have created in-house. It’s seriously amazing! It does not have any spice to it, so if you want a little kick, you need to add some cayenne to it. Flip the chickens and season the meat side. No need to rub it in – just let it sit.

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  • Plastic Wrap

    • Place the chicken on a sheet pan and wrap the pan with plastic wrap.
    • Place in the cooler for 2-3 hours.
    • OPINION: Some people think chicken should be cooked at room temperature. This means the chicken should be at or close to room temperature before putting on the heat. My thoughts are to experiment. Cooking is all one big experiment anyway! Try it once cold, then try some at room temperature.
    • Let me know what you think.

  • Pecan Wood
    • I use 2 sticks of Pecan or Cherry wood in my smoker. I do not like the intense smoke and flavor of Hickory because it gives chicken a dark color and deep taste. I think it’s fine for beef, but I don’t prefer it for chicken.
    • We take our wood and cut it to 9 inches. We also split it so it is not as thick.
    • We only use 2 pieces because we want the initial smoke on the meat but do not want to smoke the whole 2-3 hours .

  • Cold Cooker
    • After you pull the chicken out of the fridge (or if it’s room temperature), we are ready to load the smoker. I use a Southern Pride Spk 500 Smoker. It’s digital, uses propane to lite the fire, and burns wood for the smoke.
    • I put the meat in a cold smoker because I want as much smoke as possible on the chicken to start. In a cold smoker, the fire will burn and the wood will smoke for the entire time the cooker is getting up to the set temperature.
    • When the temperature reaches 250 degrees, the cooker will shut off until the temperature drops to about 245 degrees, then fire back up.
    • If you are using a charcoal smoker, you may want to get your temperature to 250 degrees and then put the meat on – this will help avoid the extreme high temps you may encounter when trying to get it up to temperature.
    • The smoke will continue to roll on those smokers.
  • 250 Degrees
    • Place the chicken in the smoker bone side down and set your temperature to 250 degrees.
    • Do not open the smoker for 2 ½ hours. Let it roll!
    • If you are using a manual smoker where you have to control it, keep an eye on it. Keep it no higher than 260 degrees.
    • When In doubt, keep it lower than higher.

  • 2 ½ – 3 Hours
    • Go for 2 ½ hours and then check the internal temperature using an internal meat thermometer. Check the temperature in the breast – it should be at least 155 degrees. It will continue to rise even when removed from the heat.
  • Cooler Half Sauce – Half Dry Rub
    • Once you have taken the chicken off the smoker, place them in some butcher paper and drench them in your favorite BBQ sauce. Wrap them in the paper and place in a good cooler – do not open it until you are ready to eat (up to 4-5 hours).
    • This helps the sauce penetrate the meat and make it more tender.
    • If you are making this for a crowd, sauce half of the pieces and leave the other half just the dry rub – everyone has different likes and dislikes.
    • Take it out right when you are ready to serve it. Enjoy!

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To see exactly how we did it and to follow alongside Thomas, check out our video: www.youtube.com/watch?v=t5u2hRYeNEw&t=263s

 

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.

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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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Pan Fried Cabbage with Apples

Pan Fried Cabbage with Apples

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Ingredients

  • 8 cups green cabbage (1/2 small head), thinly shredded

  • 2 apples (2 cups), cored & chopped

  • 1 Drop ginger AEO

  • 1 small garlic clove, grated

  • 2 tbsp coconut oil

  • 1 1/2 cups Chicken broth

  • 3 oz tomato paste (1/2 small can)

  • 1 tbsp Dijon mustard

  • 1/2 tsp himalayan pink salt

  • Ground black pepper, to taste

  • 4 tbsp cashews, chopped

  • 2 tbsp dried cranberries

  • 2 tbsp parsley, finely chopped

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Directions:

  • Preheat large deep skillet or wide dutch oven on medium heat and swirl coconut oil to coat. Add ginger and garlic; cook for 30 seconds, stirring frequently.

  • Add apples, place cabbage on top and cover. Cook for 5 minutes.

  • In the meanwhile, in a small bowl whisk chicken broth, tomato paste, Dijon mustard, salt and pepper. Pour over cabbage and stir well. Cover, reduce heat to the lowest and cook for 30 minutes.

  • Serve hot. Top with cashews, cranberries and parsley.

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  • Servings Per Recipe: 6

  • Amount Per Serving = 1 cup:

    Calories: 149.9

    Total Fat: 7.8 g

    Cholesterol: 0.0 mg

    Sodium: 388.0 mg

    Total Carbs: 18.8 g

    Dietary Fiber: 4.7 g

    Protein: 3.3 g

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