Healthy Food

Food Prep: Smorgasbord Style

Hello Fellow Foodies!!

Today, I do not bring you a full-on meal recipe. Rather, I bring you a true-life recipe.

Some weeks, I sit down and determine exactly what meals we will make for the week and ensure that we get the groceries we need to make said meals.

Other weeks, like this week, we have a busy weekend and this little prep simply does not happen. While it is something I would like to get back to in an attempt to better support our nutritional status and budget, we’ve had quite a busy few months and today’s form of food prep is a nice alternative.

Step 1: Ensure that you purchase a good amount and variety of vegetables for the week. I am a firm believer in filling your plate with vegetables. I mean FILLING!. We have had a Costco membership for 3 years, just for the two of us and we buy most of our vegetables in mass amounts every single week.  For this week I bought:

  • A very large bag of spinach (because, hellooooo!!! Sauteeing 6 cups of spinach amounts to about 2 cups to consume) AND, dark leafy greens are a must on the daily
  • Beets
  • Sweet potatoes
  • Asparagus
  • Brussel’s Sprouts

Step 2: Get enough protein, healthy fats, carbs and fermented vegetables.

  • Kimchi is something I always keep in the refrigerator. It is a great addition to any meal and is great for the gut microbiome. I also choose to eat avocados/guacamole, olives, artichokes, greek yogurt (plain), meat, eggs and fresh or frozen fruit.

Step 3: Keep some alternative forms of protein/carbs/fiber in the cabinet for supplementation. Black beans and lentils are a staple at my house, as well as long-grain rice and quinoa.These are not foods I eat in large amounts, but they are nice to have on hand for when I don’t want meat, or want a little variation in our meals.

Step 4: Spend an hour cooking up the majority of your groceries so they are ready to go. This way, you can consume them in whatever variety you choose 🙂

The following food-prep took me about 20 minutes and took about 45 minutes in the oven. So. Easy.

Before you start prepping, turn the oven to 375 degrees!



  1. Rinse/scrub the outside of beets. There is no need to peel or 
  2. preboil!
  3. Thinly slice and lay out on a parchment paper lined cookie sheet.
  4. Drizzle with olive oil, salt, pepper and sage.
  5. Cook about 20-25 minutes at 375 degrees F



Sweet Potatoes:


  1. Chop to desired size. I like mine cubed.
  2. Place in baking dish.
  3. Drizzle with olive oil.
  4. Add: salt and pepper to your liking.
  5. Bake in the oven about 30 minutes at 375 degrees, or until tender.




  1. I buy Costco Organic Chicken breasts.
  2. Place desired amount in a baking dish. I do about 2 pounds for the two of us, which feeds us for about 3 meals.
  3. Drizzle with olive oil.
  4. I used Wildtree’s Adobo Seasoning and generously covered the breasts in it.
  5. Bake for about 45 minutes or until a meat thermometer reaches 165 degrees internal temperature.

Place all of these items in the oven and move on to stove-top prep!


  1. I just follow the bag’s directions and make however much we need for the week, based on about ¼ C. serving sizes.

**If desired, you could cook in chicken broth rather than water for extra flavor.

**I don’t season this because my other food usually has enough seasoning to accomodate


  1. No presoak needed!
  2. Boil and Cook according to the package.
  3. Once fully cooked, I add:
    • 1 t. Garlic powder
    • 2 t. Cumin
    • salt/pepper
    • 2 t. Chili powder

That’s it!! You now have all of this delicious, healthy food ready to go.



For this meal, I combined:


  • Rice (¼ C. )
  • Lentils (¼ C. )
  • 4 oz chicken breast
  • ½ C. sweet potatoes
  • ½ C. Beets
  • ¼ C. kimchi
  • ¼ avocado
  • 3 Cups spinach, sauteed in olive oil


Happy Cooking!!

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