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Family style Meal prep latin style.

Updated: May 1

Take time to save time preparing meals that can last days to avoid cooking.


Spend time enjoying healthy, delicious meals instead of spending and wondering what to cook for for dinner. Have fun using inspiring theme meals to mix and match for breakfast, lunch and dinner. This time I got inspired by latin cuisine.




The part I loved the most is to have fun in creating so many dishes with just few proteins, some carbs and side dishes.

My million dollar salsa verde makes any dish happy and add an extra layer of flavor.

By using a theme you can explore and try new ingredients like Yuca or Sweet plantains.

I use ingredient that can last and are delicious fresh after you reheated. Also ingredients that can be use for breakfast, lunch and dinner. Yuca is one great example, if you sauté it with some olive oil and add some Italian seasoning you have some delicious home fries Yuca and served with avocado or scrambled eggs. My husband loves them with salsa verde and a runny sunny side up egg. And if you want to be more adventure, you could try Yucca Mashed! its delicious, it's just like mashed potatoes but with some texture.


Comfort food that is healthy, vegan, full of nutrients and delicious! who doesn't love to sit with a bowl of food and spoon in a cozy night or lunch. By far my favorite combination from my latin inspired meal prep.


 

I spend 4 hours prepping, cooking and cleaning up. But it was worth it. I used a pressure cooker to cook the black bean to make it creamier.

Ingredients

  1. 1 16 oz black beans. I use GOYA

  2. 8 cups of water

  3. 1 celery stalk

  4. 2 culantro leaves ( or a handful of cilantro)

  5. 2 garlic cloves

  6. 1 small sweet onion cut in half


  1. 1 bay leaves

  2. Ground Pepper

  3. 1 teaspoon of red pepper flakes

  4. 1 teaspoon of cumin

  5. 1 teaspoon of salt

  6. 1 cup of homemade Sofrito


Instructions to cook in the pressure cooker

Add the water, beans and all ingredients above. Cook on HIGH pressure for 35 minutes. When the timer goes off, allow the steam to release naturally for 20 additional minutes. Remove the lid. Remove the bay leaves, cilantro leave and some of the onions. Place the pressure cooker on a sauté mode and add the sofrito. Let it simmer for 10 minutes until a creamy consistency. Add chopped cilantro and enjoy










White Cumin rice

  1. 2 cups of basmati rice

  2. 1 teaspoon of salt

  3. 1 teaspoon of cumin

  4. 1 teaspoon of garlic powder

  5. 1 tablespoon of olive oil

  6. 3 cups of water

Instructions

Add olive oil to a







sauté the rice for a few minutes then add the water and all the seasoning cover and set the cooking mode for white rice and voilà!


Sofrito

I always have sofrito in my refrigerator such a life saver. My homemade sofrito recipe its pretty basic and could be use for any recipe.

Ingredients

  1. 1 sweet large onion

  2. 1 red bell pepper

  3. 1 poblano pepper

  4. 1 orange or yellow pepper

  5. 5 cloves of garlic

  6. Handful of Cilantro and handful of Italian Parsley

  7. 1 teaspoon of dry oregano

  8. Annatto Seed olive oil ( you can use just regular olive oil)

  9. 1 teaspoon of salt, pepper, cumin and red pepper flakes

  10. 1 bay leaves



Easy directions

Placed all ingredients, except the dry oregano and all the seasonings, in a blender or food processor and blend for no more than 3 or 4 pulse. It should have a chunky consistency (like salsa)

Then in a medium size pan add the olive oil and the blend ingredients sauté and add the dry oregano, salt, pepper, cumin, bay leave red pepper flakes and sauté until your house smells like delicious or you might have someone asking you what are you cooking? about 5 minutes.


Shredded Chicken

This is a dish that is so versatile you can use it in some many ways, for chicken avocado toast, stuffed an arepa for breakfast, dinner or lunch, perhaps add some to a salad or make some enchiladas. Endless possibilities

Ingredients

  1. 2 organic chicken breast with skin an ribs

  2. half medium onion

  3. 2 cloves of garlic

  4. bay leaves

  5. 1 teaspoon whole peppercorns

  6. 1 teaspoon of red pepper flakes

  7. 1 culantro leave or handful of cilantro

  8. 1 teaspoon of salt

Easy Directions

Please all ingredients in a medium pan and add water to the top. Bring it to a boil and reduce the heat medium low and cover the pan. Let it simmer for 35 minutes. Then strained the liquid removed the chicken and save the broth for soup, sauces or stews. Shredded the chicken and discard the bone. Tip, skim off some of the scum once the water boils.


Flank Steak

Another great protein to have in a meal prep. Its perfect for fajitas, steak and yuca, salads or you can stuffed and arepa with it for a breakfast of champions, lunch or dinner.

Ingredients

  1. 2 pounds of flank steak

  2. Salt, pepper and garlic powder

Easy Directions

Make sure to take the steak out of the refrigerator at least 20 minutes before cooking to bring it to a room temperature. Then dry the meat well with pepper towel, seasoned on both sides with salt, pepper and garlic powder.

Place the steak on a hot griddled or pan and cook it for 5 minutes on each sides or until done to your liking. Tip, if you have a thermometer it should reach 125F. Take it out of the pan and place it on a rack and cover it with aluminum foil an let it rest for a few minute before slicing it across the grain.

Delicious, healthy and easy

It might sound overwhelming to cook all this food in one day but its all worth it. I would recommend to plan ahead. Write down the dishes you want to cook, order online (definitely worth it) Amazon Prime or instant card. Make you self a great cup of coffee ask Alexa to play some music and get cooking. I alway begging with the dish that takes the longest and I clean as I cook. Also put all your stored containers on a table without the lid so that way you know how to store your food. Another recommendation is to clean a shelf in the refrigerator to store your food. Label your containers with name of the dish.


Drink coffee, eat healthy and delicious





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