Category Archives: sides

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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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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Healthy Lemon Balls

We did it again. Everyone is loving these healthy dessert recipes, so we put together one more for you.

 

Lemon Energy Bites

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Author: Melissa Griffiths

Ingredients

  • 1 cup dates
  • 1 cup cashews
  • ½ cup shredded coconut (I like this brand of unsweetened shredded coconut)
  • zest from one large lemon
  • juice from one large lemon
  • 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 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. Sprinkle with a little shredded coconut if desired. Keep the balls in the fridge for up to a month or in the freezer much longer.

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Coconut Energy Bites

Coconut Energy Bites

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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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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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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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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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Tasty Tomato Basil Soup Recipe

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The weather is changing and when it does everyone loves soups. We are going to be throwing out our favorite soup recipes. Hope you enjoy.

This is an amazing soup that we have on our salad bar at MealFit Salads in Cookeville, Tennessee. This is a pretty easy dish and will be great to have with a good old fashioned grilled cheese made with our Gluten Free Grain Free bead.

Another great thing about this meal is, is that we are using Ameo Essential Oils in the recipe. I love these things.

The cost saving coupled with the flavor is unreal. You cannot go wrong with using these in cooking.

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Creamy Tomato Basil Soup

INGREDIENTS:
• 1 28 oz can crushed tomatoes
• 1 28 oz can diced tomatoes
• 1 tbsp crushed garlic
• 1 14 oz can chicken broth {or 2 cups}
• 2 Tbsp sugar
• ⅓ cup butter
• 1 cup heavy cream
1 Drop of Basil ameo essential oils. Click the Link to Purchase!

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INSTRUCTIONS:

1. Combine the tomatoes, broth, and garlic bring to a boil and let boil for 10 minutes.
2. Reduce the heat to low and stir in the sugar and butter and mix until they are dissolved, melted and well combined.
3. Very slowly pour in the heavy cream while simultaneously stirring until all the cream is combined and the soup is creamy.
4. At this stage if you have an emersion blender use it to make the soup as chunky or as thin as you like.
5. Stir in the basil and enjoy.

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