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When it comes to meal prepping it doesn’t have to be complicated and it certainly doesn’t need to take all day.

Any time I meal prep, I prefer to prepare a few staples that are versatile ingredients allowing me to make an endless variety of meals for my family. I find it difficult to commit to set meals because in my house, food has to match the mood! If it’s wet and dreary out, a salad won’t cut it. This Fall meal prep is designed for flexibility- suitable for your family no matter what you feel like making and eating, you’ll have plenty of options. I’ll show you how to take 12 whole food, healthy ingredients and prepare them so that mealtime is a breeze. You’ll also find recipes using these ingredients for inspiration.

Here’s what’s in this seasonal meal prep (video linked below):

  1. Salsa Chicken
  2. Apple Sage Chicken Patties
  3. Baked Butternut Squash
  4. Almond-Cashew Milk
  5. Cardamom Chia Pudding
  6. Warming Fall Oatmeal
  7. Dill Dip
  8. Radishes
  9. Cucumber
  10. Kale
  11. Bananas
  12. Cinnamon Apples

 

 

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Salsa Chicken

  • Author: Leigh
  • Prep Time: 5 minutes
  • Cook Time: 8 hours
  • Total Time: 8 hours 5 minutes

Ingredients

  • 3 lbs chicken breasts (4 breasts)
  • 2 cups of salsa
  • 1/2 onion, roughly chopped
  • 1/4 tsp salt

Instructions

  1. Using a paper towel, blot the chicken breasts to remove any moisture.
  2. Season the chicken breasts with some salt and add the chicken breasts, salsa and onion  to a crockpot. Set on low and cook for 8 hours
  3. Remove the chicken breasts from the crockpot and using a fork, gently “pull” the chicken apart.
  4. Transfer the pulled chicken to a glass container, adding 1/2 cup of the salsa and onion mixture.
  5. Keep the remaining salsa and onion mixture stored in a separate container, to be used in the Mexican Tortilla Soup recipe
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Apple Sage Chicken Patties

These patties can be used for breakfast, lunch or dinner. You may choose to make the patties and freeze them right away or bake them and put them into the fridge and reheat as needed.

I prefer to make the patties, freeze them raw and then when I’m ready to consume them, bake them, 12 at a time, storing any remaining patties in a glass container in the fridge.

I love serving these for lunch with some sautéed kale, baked squash and hard-boiled eggs.

  • Author: Leigh
  • Prep Time: 10 minutes
  • Cook Time: 25
  • Total Time: 35 minutes
  • Yield: 24 patties

Ingredients

  • 1 lb ground chicken (turkey will work too)
  • 1 lb ground pork
  • 1/2 cup grated apple
  • 1/2 tsp ground fennel seeds
  • 1 tsp dried sage
  • 1/2 tsp salt
  • 1/4 tsp black pepper

Instructions

  1. Combine all ingredients into a large mixing bowl and incorporate well
  2. Using a spoon or ice cream scoop divide the mixture into 24 patties.
  3. In a large glass container, place a layer of parchment paper down, then layer the patties with a layer of parchment in between. To help the patties lay flat in the container, gently press them down with a fork.
  4. Put them into the freezer and when ready, bake them at 425 for 20-25 minutes, flipping halfway through.
  5. Store any uneaten patties in a container in the fridge.
  6. You can reheat them in the oven or cast iron skillet.
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Quick Baked Butternut Squash

For less fuss and to save time, buy pre-cut frozen butternut squash. I like finding squash that is diced into small pieces so that it takes even less time to bake. Butternut squash is readily available this time of year and has just as much nutrition as the fresh squash.

  • Author: Leigh
  • Prep Time: 2 minutes
  • Cook Time: 35 minutes
  • Total Time: 37 minutes

Ingredients

  • 6 cups of frozen, pre-cut, butternut squash (bake more or less if you prefer)
  • 1 tbsp avocado oil
  • Salt and pepper

Instructions

  1. Preheat your oven to 400 degrees Fahrenheit.
  2. On a large baking sheet, lay out a piece of parchment paper to prevent the squash from sticking.
  3. Evenly spread out the squash, drizzle with avocado oil, salt and pepper and place in the oven to bake for 35-45 minutes depending on the size of the pieces of your frozen squash.
  4. If your squash is frozen in large clumps, simply remove it from the oven halfway through baking break up the large chunks, spread them out evenly and continue baking.
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Cashew Almond Milk

Use this milk for your chia pudding, hot chocolates, oatmeals, or just on its own!

  • Author: Leigh
  • Prep Time: 8 hours (for the nuts to soak)
  • Cook Time: 5 minutes
  • Total Time: 8 hours 5 minutes

Ingredients

  • 4 cups of filtered water + 2 cups for soaking the cashews and almonds
  • 1 cup of raw cashews
  • 1 cup of raw almonds
  • 2 tsp of maple syrup (more or less to taste)
  • 1 tsp vanilla extract
  • A pinch of pink himalayan sea salt

Instructions

To soak your cashews and almonds:

  1. In separate bowls, pour your cashews and almonds into the bowl and cover with water, approximately 1 cup each. You want the nuts to be covered by the water.
  2. Add a small pinch of sea salt, cover with a tea towel and let them soak for 8 hours or overnight.
  3. After they have soaked, drain them, discarding the water and rise well with cold water.
  1. To a blender add all of your ingredients and blend on high for 30 seconds.
  2. Using a nut milk bag or cheesecloth, strain the milk to remove the pulp.
  3. You can save the pulp to use in future baking.
  4. Pour your Cashew Almond Milk into a glass container and store in the fridge for up to 5 days.

Notes

You may want to make 2 batches of this milk if you’re using it in the other Fall Meal Prep recipes

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Cardamom Chia Pudding

This chia pudding is a seasonal favourite in my home. The kids love chia pudding and I love switching up the classic version with this warming autumn recipe.

  • Author: Leigh
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes

Ingredients

  • 1 1/2 cup  + 1 3/4 cup Almond Cashew milk
  • 1/2 cup chia seeds
  • 1 tbsp maple syrup
  • 1 1/2 tsp vanilla
  • 1 tsp cinnamon
  • 1/8 tsp all spice
  • 2 drops of cardamom essential oil
  • Pinch of sea salt

Instructions

  1. Add 1/2 cup milk and 1/2 cup chia seeds to a mason jar. Put the lid on and shake well for 10-20 sends
  2. Add the remaining ingredients to the mason jar, put the lid on and shake well for 10-20 seconds.
  3. Place the mason jar in the fridge for 10 mins.
  4. Take the mason jar out, shake well for 10 seconds and then place the mason jar back in the fridge for another 10 minutes or overnight.
  5. Top with anything you like, warmed berries, pears, apples, bananas or shaved dark chocolate.

Notes

This is a great recipe to make in large batches and divide it into single servings if you like. You can freeze individual portions. Pull out the night before for a quick, nourishing breakfast.

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Spiced Oatmeal

If you’re an oatmeal love, double or triple this batch. This isn’t your traditional plain oatmeal, it’s intended to be much more filling and nutritious with the addition of some very hearty ingredients).

Any time I make my kids oatmeal I make sure I add as much to it as possible so that they’re not just filling up on a carb-rich breakfast. I like to add things to help slow the release of the sugar from the oats into the bloodstream so that not only is this oatmeal more filling and healthy than plain oatmeal, it helps fuel their brains and keeps them fuller longer.

  • Author: Leigh
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes

Ingredients

  • 1 cup of gluten-free quick cooking oats
  • 2 cups of Cashew Almond Milk
  • 1/2 tbsp of coconut oil
  • 1/2 tbsp collagen powder
  • 1/2 tbsp cocao butter
  • 1/2 tbsp hemp hearts
  • 1/2 tbsp chia seeds
  • 1 tsp cinnamon powder
  • 1/2 tsp ground ginger
  • 1 tsp vanilla extract
  • 2 tsp maple syrup (more or less to taste)
  • Pinch of pink himalayan sea salt

Optional toppings: stewed banana, warmed pear, diced cinnamon coated apples, walnuts, pecans and shredded coconut.

Instructions

  1. To a saucepan add your Cashew Almond Milk and oats.
  2. Warm gently on medium low heat for 5 minutes.
  3. Add the coconut oil, collagen, vanilla, maple syrup, cinnamon, ginger and salt and cook for 1 more minute.
  4. Remove your oatmeal from the heat and add; the cocoa butter, hemp hearts and chia seeds. Stir everything together until well combined and the cocoa butter has melted.
  5. Let the oatmeal sit for 5 minutes before serving.
  6. Add your favourite toppings.

To make stewed bananas:

  1. In a small saucepan, melt 1 tsp of coconut oil over low heat and add in your desired amount of banana. The banana can be fresh or frozen. Allow it to slowly stew until soft, approximately 3-5 minutes. Top on your oatmeal right away for delicious, warm stewed Spiced Banana Oatmeal.
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Garlic Dill Dip

This dip is one that you can use in many ways! I love it for dipping my veggies, chips and my kids love dunking their chicken into it.

  • Author: Leigh
  • Cook Time: 3 minutes
  • Total Time: 3 minutes

Ingredients

  • 1 cup of  organic sour cream, don’t use low-fat
  • 2 tsp dried dill
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp apple cider vinegar
  • Salt and pepper

Instructions

  1. Combine all ingredients in a bowl and mix well. Store in a mason jar and keep in the fridge for up to 7 days.

For the rest of the meal prep items (that don’t require a recipe), here they are:

KALE

Simply wash, dry and de-stem your kale. Tear the kale, by hand into bite-sized pieces. Ideally store it in a Stasher bag, but if you’re all out or don’t have them yet, a Ziploc freezer bag will do. Store the kale in the fridge. Kale can last a long time as long as it’s stored properly. You may get close to 3 weeks out of it.

RADISHES

Simply wash (scrubbing off any dirt) your radishes, remove the tops and stems and slice into thin slices. You want the slices thin since most radishes are spicy, but not too thin that they can’t handle some Garlic Dill Dip. Store radishes in a mason jar filled with water in your fridge. They will last for 7 days.

CUCUMBER

If you’re not buying organic cucumbers, I suggest peeling them. If your cucumbers are organic, slice the cucumber in half and the lengthwise into quarters. Store in a glass storage container with a paper towel for up to 3 days.

CINNAMON COATED APPLES

Use whatever type of apple you like but make sure they’re organic. We’re big fans of honey crisp and gala apples in my house. Wash and dry your apples and then cut them into 1 inch chunks. For apples to stay fresh, you’ll need to add some lemon juice to them. I also like tossing them in some cinnamon for a nice fall flavour.

BANANAS

Simply peel and slice your ripe bananas and store them in the freezer in a Stasher bag or Ziploc.

FInally, here are some recipes you can making using the meal prep ingredients:

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Mexican Tortilla Soup

  • Author: Leigh
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes

Ingredients

  • 1 litre of chicken broth
  • 2 tbsp olive oil
  • 1/2 large onion
  • 1 bell pepper (of choice, yellow is a favourite), diced
  • 1 jar (796ml) whole tomatoes
  • 2 cups leftover salsa from your Salsa Chicken
  • 1 cup of frozen organic corn
  • 4 cups of shredded Salsa Chicken
  • 1 can of beans of choice- pinto, black or kidney beans work well
  • 1 tsp cumin
  • 1 tsp garlic powder
  • 1 tsp ground coriander
  • 1/2 tsp chili powder
  • Salt and pepper

Optional toppings: avocado, jalapeno, cilantro, lime, sour cream, tortilla chips

Instructions

  1. Heat the olive oil in  pot over medium heat
  2. Saute the onions with some salt and cook until translucent, about 5-7 minutes
  3. Add your bell pepper and spices to the pot and cook for another 5 minutes
  4. Add your chicken stock, bring the  and bring to a gentle boil
  5. Add your jar of whole tomatoes to a blender and blend for 15 seconds.
  6. Add the blended tomatoes, salsa and chicken and simmer on medium low for 10 minutes.
  7. Add your corn and beans, salt and pepper to taste and cook for an additional 5 minutes.

Serve right away and top with your favourite toppings. Store leftover soup in glassware in the fridge for up to 5 days.

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Apple Crumble (gluten and dairy free)

If you are not dairy intolerant you can use butter instead of a butter alternative for this recipe

  • Author: Leigh
  • Prep Time: 25 minutes
  • Cook Time: 45 minutes
  • Total Time: 1 hour 10 minutes

Ingredients

For the topping:

  • 2 cups of gluten-free quick cooking oats
  • 1/4 cup of a good quality butter alternative ( this is the one I use), melted
  • 1/4 cup + 2tbsp of coconut oil, melted
  • 1/2 cup coconut sugar
  • 2 tbsp arrowroot flour
  • 1 tsp baking powder
  • 1/4 tsp all spice
  • 1/4 tsp ground ginger
  • 1/4 tsp pink himalayan sea salt

For the apple filling:

  • 5 cups of honey crisp apples, cut into 1” pieces
  • 2 tsp lemon juice
  • 1/2 tbsp cinnamon
  • 4 tbsp maple syrup

Instructions

For the topping:

In a large mixing bowl, combine all ingredients except for the melted butter alternative and coconut oil, mixing well. Pour in your butter alternative and coconut oil and mix until well combined. Place the bowl in the fridge for 20 minutes.

For the apple filling:

Preheat your oven to 350

  1. While your topping is setting in the fridge; place your pre-made cinnamon apples in a large bowl and add maple syrup and mix well.
  2. In an 8-inch square baking dish, evenly spread out the apples.

  3. Remove the topping from the fridge, give it a quick stir with a fork and place the topping overtop the apples, evenly covering them.

  4. Bake for 45 minutes.

  5. Let the Apple Crumble rest for 20 minutes before serving. Top with vanilla coconut ice cream if desired.

More Meal Ideas Using the Meal Prep Ingredients

BREAKFAST:

  • Banana Spiced Oatmeal
  • Apple Cinnamon Spiced Oatmeal
  • Chia Pudding with stewed berries and cacao nibs
  • Kale, banana smoothie

LUNCH

  • Power Bowl with- apple sage chicken patties, hard boiled eggs, kale and squash
  • Mexican Tortilla Soup

DINNER

  • Kale salad with pulled chicken, avocado, olives and a side of baked squash

SNACKS

  • Veggies and Dip
  • Cinnamon Apples

 

I hope you enjoyed this meal prep post. Check out the video below to see it all in action and until next time, have a wonderful day,

Xo

Leigh