Three Meals you have to Utilize for all your Meal Prepping!
Three of the Healthiest Meal Options from Andy Hay at East Coast Kitchen
Are you tired of eating bland, unfulfilling meals that don't support your health goals? Look no further! Chef Andy Hay at East Coast Kitchen has created a line of meals that not only taste great, but also prioritize your health. With a focus on convenience and balance, these meals will become your new go-to's for nourishing your body. Follow Andy on Instagram or check out his website for mouth-watering meal inspiration that will make your taste buds and body happy.
Don't miss out on these three must-try healthy meal options from East Coast Kitchen.
Printable Links to Andy’s Recipes:
Three Meal Options for Living a Healthy Life:
Nutritious Morning Glory Muffins
Andy’s Comments:
“I am a massive fan of meal prepping. I always say, somewhat tongue and cheek, that meal prepping makes my week 20% better.. but it's true. Having healthy grab and go options makes it so much easier to eat better. These Morning Glory muffins are amazing. Packed with energy, flavour, and great ingredients, these will become a go to meal prep option for you. Make them on a Sunday and you will be snacking on these muffins all week!”
If you're looking for a healthy and convenient breakfast option, these Morning Glory muffins are a must-try! They're packed with energy and flavor, and you can customize them with your favorite seeds, nuts, and dried fruits. Plus, using whole wheat flour gives these muffins a boost of whole grains and reduces the amount of refined sugar. And, the Trudeau Silicone Muffin Pan makes baking and demolding a breeze. Don't miss out on this delicious and nourishing handheld breakfast option!
INGREDIENTS
2 cups whole wheat flour
2 tsp baking soda
2 tsp cinnamon
½ tsp salt
3 eggs
1/2 tsp nutmeg
½ cup brown sugar
¼ cup honey
⅓ cup oil
⅓ cup orange juice
zest of 1 orange
2 cups grated carrots
1 cup grated apple
½ cup dried blueberries cranberries work great too
¼ cup pumpkin seeds + more to sprinkle on top
¼ cup sunflower seeds + more to sprinkle on top
¼ cup ground flax seed
1 tsp vanilla
INSTRUCTIONS
Preheat the oven to 425 and prepare muffin tins with liners and cooking spray.
In one large bowl mix together the flour, baking soda, cinnamon, salt, and nutmeg. Whisk together and set aside.
In a separate bowl, mix together the rest of the ingredients and mix thoroughly. Spend time here making sure the brown sugar is fully dissolved.
Now, pour the wet ingredients into the dry ingredients. Using a spatula, fold everything together. Make sure to mix thoroughly to avoid any clumps of flour.
Scoop the batter into each prepared muffin tin. This will make between 12-14 muffins depending on the size of muffin you are looking for.
Bake for 6 minutes, and then reduce the temp to 350 and bake for an additional 17-19 minutes. Remove from the oven when you can poke with a toothpick and it comes out clean.
Once baked, remove from the oven and let sit in a muffin tin for 10 minutes. Boom you are good to go! Enjoy these!
Andy’s Comments:
“Starbucks egg bites- I used to spend a ton of money at Starbucks on these egg bites. Their egg bites are one a few high protein snacks available on the go. For that reason I felt like I had to make my own. These are an amazing handheld breakfast or quick protein snack to make in advance and keep in the fridge. Heat them up and enjoy!”
When making these delicious egg bites, it's important to use full-fat cottage cheese to add structure and prevent them from collapsing. Be careful not to blend the egg mixture at high speed, as this can cause too much air to be incorporated and cause the bites to deflate. Using a silicone mini muffin pan will make cleaning and demolding the bites easier, and using a 13-inch baking pan filled with water to create a humid environment in the oven will help ensure they bake perfectly.
Don't be afraid to get creative and add your favorite ingredients like spinach and red pepper, bacon and cheese, or sausage and roasted garlic. With these tips in mind, you'll be sure to nail this recipe every time!
INGREDIENTS
18 eggs
1 cup cottage cheese use full fat
1 cup shredded cheddar cheese (swiss cheese is awesome too)
1 tsp pepper
1 tsp salt
Bacon, chives, tomatoes, whatever you want to add in!
INSTRUCTIONS
Preheat the oven to 300 and place a brownie tray with water into the oven. This will create a more humid environment. Grease a muffin tin while you are at it.
Add the eggs, cottage cheese, shredded cheese, and seasoning to a food processor or blender. Blend until smooth. Be careful here not to over-blend and incorporate too much air. This can cause the egg bites to deflate.
Pour the egg mixture into the muffin cups. Fill up each cup about half way. If you want to add in bacon or any veg, do that now!
Place the muffin tin in the oven for around 30-32 minutes. You want them to be totally set.
Remove from the oven and enjoy! For best results use a silicone muffin tin!
10-Minute Curried Lentil Salad
Andy’s Comments:
“Lentil Curry Salad - This was my first ever viral recipe, for good reason. This salad SLAPS!! So many flavors and textures are working here. This is a must make and it is absolutely the best meal prep option I have on my site. Make this and store in the fridge and it just gets better and better. I have many people that eat this salad every day of the week for lunch. A definite must make!”
Packed with nutritious vegetables and flavorful spices, this easy-to-make recipe is a must-try for anyone looking to add more heart-healthy, fiber-rich lentils to their diet. With a blend of cumin, cinnamon, and curry powder, this dish is sure to satisfy your taste buds while providing essential nutrients like folate, potassium, iron, and vitamin B1. Plus, it's ready in less than 10 minutes! Don't miss out on this delicious and healthy recipe.
INGREDIENTS
2 cans lentils – well drained
½ cup diced red onions
⅓ cup diced red peppers
¼ cup fresh cilantro, chopped
¼ cup fresh mint, chopped
¾ cup dried cranberries
zest from 1 lemon
juice from 1 lemon
3 tbsp red wine vinegar
1 tbsp honey
1 tsp cumin
1 tsp cinnamon
1 tsp curry powder
2 tsp salt
1 tsp olive oil
Instructions:
Combine all ingredients into a bowl. Mix and serve! Salad will stay in the fridge for up to 7 days.
In conclusion, East Coast Kitchen offers a variety of healthy and delicious meal options that are perfect for meal prep, on-the-go snacking, or a quick and nutritious breakfast.
The Morning Glory muffins are packed with energy and flavor, and can be customized with your favorite seeds, nuts, and dried fruits. The homemade Starbucks Egg Bites are a convenient and high protein snack that can be made in advance and stored in the fridge for a quick and easy breakfast or snack. And the hearty Quinoa and Lentil Salad is a satisfying and nourishing meal that can be enjoyed on its own or as a side dish. These are just a few of the many options available from East Coast Kitchen, so be sure to check out their website for more recipe ideas and inspiration.