Meal Prepping Tips for the Holiday Season

Sometimes healthy eating takes a little prep work, especially during the busy holiday season. When weeknights get hectic (and let’s be honest—when don’t they?) meal prep is the key to getting healthy dinners on the table. Not to mention, making sure you’re eating good-for-you breakfasts, snacks and lunches.

meal prep, healthy meals, easy meals, holiday meals, egg muffin, pork taco, recipes, how to treat chronic pain, physical therapy, surgery alternatives, local physical therpists, mankato, natural pain relief, back pain, neck pain, physical therapists, industrial rehabilitation, sports rehabilitation, sports medicine, running recovery, sports injury, cancer rehabilitation, concussion therapy

Meal prepping tips and tricks for the holiday season:

 

  1. Plan Ahead: Since the holiday season is filled with festivities, limit meal prepping only for the days that require you to do so.

 

  1. Prepare Breakfast the Night Before: To make mornings more efficient, preparing breakfast the night before can be a huge time saver. Overnight breakfast ideas include overnight oats, chia seed pudding or egg muffin cups.

 

  1. Always Keep Healthy Snacks on Hand: During the busiest time of the year, it’s important to rely on healthy on-the-go snacks for the long car rides and in between holiday shopping. Healthy snack ideas include vegetable sticks and hummus, hard boiled eggs, fresh fruit, whole grain crackers, cheese sticks, yogurt, and trail mix.

 

  1. Bring Out the Slow Cooker: Slow cooker meals are easy yet comforting. Utilizing the slow cooker leaves more time for decorating, wrapping gifts and spending more time with loved ones.

 

  1. Repurpose Leftovers: Making more servings of dinner leaves for an effortless lunch. Dinners that make for great leftovers include stews, pasta dishes and meats. All of these leftovers can be repurposed by prepping them into a salad, sandwich, wrap or even a soup.

 

meal prep, healthy meals, easy meals, holiday meals, egg muffin, pork taco, recipes, how to treat chronic pain, physical therapy, surgery alternatives, local physical therpists, mankato, natural pain relief, back pain, neck pain, physical therapists, industrial rehabilitation, sports rehabilitation, sports medicine, running recovery, sports injury, cancer rehabilitation, concussion therapy

Breakfast Egg Cups

Serves 12

Ingredients:

12 Hy-Vee large eggs, lightly beaten

½ c. breakfast sausage, cooked and crumbled

½ c. Canadian bacon, diced

½ c. cherry tomatoes, halved

4 slice(s) Hy-Vee center cut bacon, cooked and chopped

¼ c. fresh spinach leaves, chopped

Hy-Vee salt

Hy-Vee ground black pepper

Fresh chives, sliced, for garnish

All you do:

  1. Preheat oven to 350 degrees. Spray a 12 cup standard muffin tin with nonstick cooking spray; set aside.
  2. In a large bowl combine eggs, cooked breakfast sausage, Canadian bacon, cherry tomatoes, cooked bacon, and spinach. Season with salt and pepper and mix thoroughly.
  3. Using a ladle, carefully divide mixture between muffin cups. Bake egg cups for 18 to 20 minutes, or until egg cups are set. Garnish with sliced chives, if desired, and serve immediately

Nutrition Facts per Serving (1 egg cup): 110 calories, 7 g total fat (2.5 g saturated fat, 0 g trans fat), 200 mg cholesterol, 270 mg sodium, 1 g total carbohydrate (0 g fiber, 1 g sugar), 11 g protein

 

Korean Barbecued Pork Tacos

Serves 4

Ingredients:

2 (2-lbs each) boneless pork loin roasts

2/3 cup rice vinegar

¼ cup Hy-Vee less-sodium soy sauce

¼ cup sesame oil

2 Tbsp. sesame seeds

¼ cup garlic paste

¼ cup ginger paste

¼ cup green onion, sliced

2 Tbsp. chili-garlic sauce

½ cup Hy-Vee dark brown sugar

1 bag Asian chopped salad kit

8 (6-inch each) corn tortillas

All you do:

  1. Trim fat from meat. Prick all over with a fork. Place meat in a 3-1/2-to-4-quart slow cooker.
  2. Combine rice vinegar, soy sauce, sesame oil, sesame seeds, garlic paste, ginger paste, green onions, and chili-garlic sauce in a medium bowl. Pour over meat in slow cooker. Cover and cook on LOW for 5 to 6 hours or until pork is done (145 degrees). Remove meat from slow cooker and let rest for 10 minutes.
  3. Strain juices from slow cooker into a medium saucepan. Add brown sugar. Bring mixture to boiling; reduce heat. Gently boil for 10 minutes or until mixture thickens slightly. Cut meat into thin strips.
  4. Mix Asian chopped salad kit according to directions on bag.
  5. Divide pork and sauce among 8 corn tortillas. Top with salad.

Make Ahead:

For meal prep, transfer meat and sauce to storage containers. Refrigerate up to 3 days or freeze for up to 3 months. Thaw frozen meat in refrigerator before using and reheat pork and sauce by placing in a medium sauce pan over low heat until heated through.

Nutrition Facts per Serving (2 tacos): 450 calories, 12 g total fat (2 g saturated fat, 0 g trans fat), 70 mg cholesterol, 670 mg sodium, 53 g total carbohydrates (5 g fiber, 27 total sugars, 23 added sugars), 29 g protein

 

Mini Pepper Mozzarella Bites

Serves 8

Ingredients:

½ cup mozzarella pearls

1 Tbsp. Hy-Vee select olive oil

1 Tbsp. chopped fresh basil

4 mini bell peppers, halved & seeded

Hy-Vee ground black pepper

All you do:

In a small bowl, toss mozzarella pearls with olive oil and basil. Fill bell pepper halves with pearls. Sprinkle with pepper.

Nutrition Facts per Serving: 50 calories, 3.5 g total fat (1.5 g saturated fat, 0 g trans fat), 10 mg cholesterol, 35 mg sodium, 2 g total carbohydrates (0 g fiber, 1 g total sugar), 2 g protein

2019-11-26T13:39:03+00:00