Freezer Meal Prep, Health and Wellness, Keto, Recipes/ How To, Uncategorized, Weekly Meal Planners

Keto Freezer Meal Prepping!!

So I follow a low carb/Keto diet and have lost 35 pounds (still have about 50 to go).  I also love freezer meal prep, you know, prepping your meals up ahead of time to make dinner time a snap! I have compiled a list here of a few of my fave Keto freezer meal prep ideas. I hope this helps someone out!

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First off, I stock my freezer with super low carb/healthy veggies (cauliflower rice, brussel sprouts, spinach, broccoli, green beans, bell peppers,etc). I freeze up bell peppers in halves and also in thin sliced rings. The box in this pic is of individual sausage patties (easy to take out just one or two and defrosted quickly).

So here’s the list of dinners I prepped for, with recipes included below.

  1. BBQ Pulled Pork (slow cooker) serve with homemade keto coleslaw
  2. Italian Meatballs (served with cheesy Italian spaghetti sauce over spaghetti squash)
  3. Fajita Chicken pieces (in one freezer bag with seasonings) and thin sliced onion and bell peppers (in another bag) Serve with lettuce, tomato, cheddar and sour cream as a fajita salad
  4. Creamed Beef Tips (slow cooker) serve with Cauliflower Rice and Steamed Asparagus
  5. Crispy BBQ Chicken Tenders
  6. Beef Patties (to use for hamburgers or Hamburger steaks)
  7. Chili (serve with crispy cheese bites)

 

BBQ Pulled Pork

1 1/2 pounds boneless pork loin (with some fat on it)

1/4c beef broth

1/4 c Sugar Free BBQ sauce (I love G Hughes Smokehouse Sugar Free BBQ sauce, find it at WalMart)

Tsp or two liquid smoke

Tsp or two onion powder and garlic powder

Place the meat into a gallon size freezer bag. In measure cup or bowl mix rest of ingredients together. Pour over meat and place in fridge or freezer.

Slow cook for 5-7 hours on low. Shred and serve with more sauce and coleslaw (or your choice Keto friendly side).

You can double or triple the amounts and make up several bags, if you like.

 

Keto Coleslaw

1 Bag Slaw Mix (I prefer the tri-color myself)

1/4c Mayo (I love Dukes!)

1/4c Apple Cider Vinegar

Tsp Stevia

Dash Salt and Pepper (to your liking)

In a measure cup add the vinegar, mayo, stevia, salt and pepper. Dump the slaw mix into a large bowl. Add the measure cup contents to the slaw, it’ll be a bit dry. Let sit for an hour or so. Add a bit more mayo if desired.

 

 

Italian Keto Meatballs

1lb ground beef

1lb ground Italian sausage

2 eggs

1/2c Parmesan cheese (the canned powdered kind)

Garlic powder and onion powder as desired.

Mix all ingredients together, use a small scooper to form small meatballs. Place onto a cookie sheet lined with parchment paper. Freeze until hardened and place into freezer bag.

These can be baked and used to make spaghetti squash and meatballs marinara or just eaten as a snack.

This recipe can also be doubled or tripled and kept in the freezer.

 

Freezer Friendly Chicken Fajitas

1lb chicken breast, cut into bite size pieces

1/2 package fajita season

Cilantro, finely chopped, few tablespoons, as you like to taste

Juice of 1 lime

Place into freezer bag and freeze or refrigerate until use. You may double or triple the batch and freeze multiple bags up.

Thaw out and saute in a little olive oil until cooked. Add onions and bell peppers if desired. Serve with low carb tortillas or in a Fajita Salad.

 

 

Creamed Beef Tips

 

1 1/2 pounds Beef stew meat

2Tbsp Butter (I love Kerry Gold)

2Tbsp worcestire sauce

Black pepper, as you like

1/4c beef broth

 

Add all to freezer bag. Freeze until ready to use. Place in slow cooker and cook on low for 6-8 hours. Shred up and add 2 Tbsp Heavy whipping cream and another 1 Tbsp butter.

Serve over cauliflower rice. I serve with steamed asparagus. This is one of my faves!!

 

 

Crispy BBQ Chicken Tenders

1lb chicken tenderloin strips

1/2 bag BBQ flavor Pork Rinds

1 Tbsp Poultry Season

1/4c heavy whipping cream

2 eggs

Tbsp or two water

Cut chicken tenders into two pieces. In shallow dish add cream, eggs and water. Whisk together well.

Place pork rinds into gallon zip top bag. Crush until pretty fine. Add seasoning to bag.

Dredge chicken into cream mixture, then into the crumbs. Place on a cookie sheet lined with parchment paper. Freeze until hard, then place into freezer bag. You can double or triple this recipe and make more to keep on hand.

When ready to use, bake at 400 degrees for 10-12 minutes, until cooked through.

I dip these in Siracha Ranch (ranch dressing mixed with Siracha sauce) or SF BBQ sauce.

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Beef Patties

2lb ground beef

Form into 8 patties, freeze on cookie sheet lined with parchment paper. When frozen solid place into freezer bag.

Use for burgers or for making hamburger steak

 

 

Hamburger Steak

4 patties beef

8oz sliced mushrooms, any type you like

1 small onion, sliced thin

2Tbsp  Worcestire sauce

2Tbsp Butter

2Tbsp Heavy Cream

Salt and pepper to taste

Saute beef patties, add remaining ingredients and cook until veggies are softened. I serve over cauliflower rice with a veggie side, like green beans.

 

 

 

Freezer Chili

1lb cooked crumbled/cooked ground beef

2-  16oz can crushed tomatoes

1 can dark red kidney beans (rinsed and drained well) then chopped coursely

Chili powder, onion powder, garlic powder, cumin, to taste (or chili seasonings of your choice)

Add all to a freezer bag and keep in freezer until ready to use. Thaw and place in slow cooker, cook on low 4-6 hours.  Add a bit of water if needed, sometimes it gets a bit dry/thick.

Serve with sour cream, cheddar, or crispy cheese crackers.

 

 

Crispy Cheese Crackers

1 Pkg Ultra Thin Sargento Cheese, cut into 4 small squares

Place onto cookie sheet lined with parchment paper. Bake at 300 degrees for about 25-30 minutes. They’ll look burnt. Let cool off, then transfer to a cooking rack. Let sit out for a few hours. Store in a paper bag in cool dry area.

I love these! I think they taste just like cheese-it crackers.

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Well there you have it! Some of my fave Keto Freezer Meals!

I’d love to hear from you! Let me know what meals your family loves! Talk to me about Keto, or just Freezer Cooking in general!

Have a blessed rest of your week!

 

 

 

 

Recipes/ How To

Low Carb Meal Prepping is Key to Staying on Track!

So for the past few years I have been trying to stick with a lower carb diet, which is in my opinion, much healthier. It is not always easy, as most fast food is not anything like low carb. Even in the grocery store, most “quick” and easy to prepare stuff is just mostly junk.

So again, meal prepping and/or freezer cooking comes in handy to stick to my plan. Here I planned for the upcoming week and “prepped” many of the meals or components of the meals.

DSC_0064  * note that not all my ingredients are pictured here

First off I jotted down my planner for breakfasts/lunches/dinners and snack foods.

Breakfasts- Protein shakes, scrambled eggs, or egg in a mug

Lunches- Salads, wraps, and leftovers

Snacks- veggies with ranch, fruit cups (or fresh fruit), cheese sticks, and beef sticks

Dinners- 1. Chicken Fajitas

2. Polish Sausage/ Saurkraut and sauteed peppers/onions

3. Coconut Lime Chicken Stew with Avocados

4. Pork Roast and green beans

5. Bacon-Jack Chicken and stuffed Jalapeno Poppers

6. Cheeseburger in a Bowl

7. Balsamic Chicken and Roasted Carrots

I then made a grocery list for what I was in need of (while looking in the freezers/pantry/fridge  for items I already had). Went and bought groceries.

Then I prepped any ingredients or meals I could ahead of time. I chopped onions and peppers up. I placed all ingredients for the balsamic chicken into a freezer bag and tossed into the freezer until about Thursday, to cook on Friday or Saturday. I placed all ingredients for the Coconut Lime Chicken Stew into a freezer bag, but placed in fridge, since I will be cooking Monday. I cooked and crumbled the hamburger meat and placed in bag in the fridge.

So the game plan is: Monday night toss the Coconut Lime Chicken Stew into the slow cooker, serve with chopped avocado and fresh cilantro

Tuesday night- Chicken Fajitas- (the peppers and onions are already chopped and ready to go- making this a very quick throw together meal) I will serve with Low Carb Tortillas

Wednesday night- Cheeseburger in a Bowl (will just take a few minutes, as meat is pre-cooked)

Thursday night- Pork Roast and Green Beans (both in slow cooker, making it a breeze when getting home from work)

Friday night- Bacon-Jack Chicken and Stuffed Jalapeno Poppers (the peppers were prepped and stuffed ahead, just bake for a bit and you’re ready!)

Saturday night- Balsamic Chicken and Roasted Carrots (this takes just a few minutes work- the balsamic chicken was prepped and ready to go)

Sunday night- Polish Sausage, Saurkraut and sauteed onions and peppers (the veggies were prepped- so super speedy!)

So there you have a week of super easy dinners- with just a little time on Saturday or Sunday, and it makes my work week so much easier!

Here are recipes to above (or links)

Cheeseburger in a Bowl

1lb ground round, cooked/crumbled                    1/2c cheddar cheese, shredded

1/4c chopped dill pickle                                        1/4c ketchup

Squirt of Mustard and some season all (I used Cavanders)     4 slices American cheese

Mix all but the American cheese together, place in a square baking dish. Top with American cheese. Bake at 350* for about 15 minutes. We eat ours out of a bowl. (I think it tastes like a Big mac)

For the Bacon-Jack Chicken, I just take 4 equal sized pieces of boneless chicken breast and marinate in Italian salad dressing. Grill until cooked through. Place each piece of cooked chicken in a foil square (to make a packet), place 2 pieces cooked bacon on top and place shredded pepper jack cheese on top of bacon. Bake at 350 for a few minutes in foil packs.(you just want cheese melted good)

For Jalapeno  Poppers, slice jalapeno peppers in half, stuff with a mixture of cream cheese, garlic powder, shredded cheddar, and salt. Wrap each half with half slice bacon and bake at 350 for about 13 minutes or until bacon is crisp.

For the pork roast, I really don’t have any recipe in particular I use, I just use one off Pinterest, or just season up with whatever strikes me at the time. ( I really love the Weber seasonings, the Roasted Garlic is my fave. Also love citrus flavors with pork.)

For my green beans- I just place a few bags frozen whole green beans into slow cooker, I add some dried onion flakes, chopped ham (or bacon if you have a slice or two leftover) a dash of liquid smoke and a bit of beef or chicken broth. Cook in slow cooker on low for 4-6 hours.

For Balsamic Chicken- 1lb chicken (boneless/skinless), 1 can diced tomatoes, 1 small onion chopped, 1/4c balsamic vinegar, 1 Tbsp olive oil, 1tsp Italian seasoning,and 1 Tbsp chopped garlic. Place all in the slow cooker and cook on low 6 hours or so. (you can freeze this and place in slow cooker from frozen- which I do a lot)

For the Coconut Lime Chicken Stew is from a website I really love called Satisfying Eats,which can be found here: http://www.satisfyingeats.com

I use boneless skinless chicken for mine, about 1lb, 2/3c coconut milk, 1/3c fresh lime juice,,1can diced tomatoes, 1Tbsp chopped garlic, 2 chopped bell peppers, 1 small onion, chopped, and a dash of Siracha sauce.Place all n slow cooker and cook on low around 6 hours. I serve with fresh chopped cilantro and diced avocado.

Here’s to a week of great eats!! And remember, prepping ahead can make your work week much less stressful and will also help keep you on track! Have a Blessed Week!!

Recipes/ How To

Freezer Cooking Prep= Easy Weeknights!!

Okay, so what do you do when things get hectic and you have zero time to even consider making dinner? For me it used to be grabbing fast food on the way home, but not anymore! Why not?  you ask, well I will reveal my secret*** freezer cooking!!

About 10-12 years ago I read an online article about freezer cooking and I was hooked. Now, I don’t go all crazy and freeze 20 pans of lasagna, but I sensibly use our tastes and recipes I have used for years and tweaked them into freezer meals. I have also found many new recipes as of late, as freezer cooking has become quite “cool”.

Here was a mini-session result from this afternoon:DSC_0092

I ended up with 5 packages of cooked/crumbled ground beef, 2 packages of crock pot BBQ pork, 1 package of green chile pork (for enchiladas), 2 packages of Balsamic Chicken, 2 packages of Sweet and Sour Pineapple Chicken, 1 package of French Dip Beef meat,and 1 package of Swiss Steak meat. For a grand total of 14 meal/meal components.

Now I am not greatly fond of whole casseroles frozen, although there are a few exceptions to this, and you will occasionally see me posting a freezer meal that is a casserole.

I love the meals which I have dubbed “dump and go”, these are ones which you lay out of the freezer the night before, dump into the slow cooker in the morning, make a quick side or starch to go with it, and you have a great meal in very little time.

So, for the details and recipes I use here, here goes:

The ground beef just gets cooked and crumbled, drained and rinsed, then placed into 1lb portions into a freezer bag.These bags are just tossed into the fridge to thaw, then used for anything which calls for crumbled ground beef: spaghetti, sloppy joe’s, taco salad, enchiladas, soup, chili, and the list could go on and on! It just saves time,and couldn’t be easier.

The crock pot BBQ pork is so easy, I feel like it’s cheating! I just mix some bottled BBQ sauce with some dried onion flakes, garlic powder, salt, pepper, a dash of worcestershire sauce, and a dash of  liquid smoke, then add a bit of water to thin it a bit (maybe 1/4cup) I toss this mix into a freezer bag with a pound and a half of boneless pork tenderloin. Thaw the night before (or throw in frozen) cook on low in the slow cooker all day, shred and serve up on hamburger buns.

Next is the Green chile pork, which I love to use for nachos or for enchiladas. Into my freezer bag goes a pound of boneless pork tenderloin, 1 can of chopped green chiles, 1 small onion, diced up, half a packet of fajita seasoning, and a handful of chopped cilantro. Thaw (or not), toss into slow cooker, cook on low all day, shred up and serve. For nachos: layer tortilla chips, rotel dip, shredded pork meat, and sour cream/fresh cilantro.For enchiladas, stuff corn tortillas with the shredded meat, grated pepper jack cheese and fresh cilantro. Top with a can of green enchilada sauce and bake for 15-20 minutes at 350*

For the Balsamic Chicken, I throw in a pound and a half of boneless/skinless tenders, 1/4cup of balsamic vinegar, small onion, chopped, a can of diced tomatoes (undrained), and 1tsp of Italian seasoning. Again, toss into the slow cooker, cook on low all day. shred and serve over hot pasta.

Okay for the Sweet and Sour Chicken, I got the recipe from Six Sisters Stuff web site (link http://www.sixsistersstuff.com )  This recipe is under the slow cooker recipes. To make it freezer friendly and a bit quicker, I toss in the peppers and onions called for, but not the canned pineapple or the cornstarch and 1/3c chicken stock to thicken at the end of cooking.  So all ingredients go into the freezer bag except the pineapples, 1/3c chicken stock and 1/3c cornstarch. Toss into your slow cooker, cook on low all day, remove chicken and shred, set aside. In a small bowl mix together the stock and the cornstarch, pour into slow cooker and turn up to high for 10-15 minutes, until it starts to thicken up a bit. Then add the chicken back and the drained pineapple chunks. Serve over white rice.

By the way, I love,love, love that web site! It rocks with great ideas and the sisters are cute as a bug!! Check it out!

For the delicious French Dip sandwich meat, again so easy I feel like I am cheating!! Toss into the freezer bag a pound and a half of beef steak (I use whats on sale, slow cooking makes beef fall apart anyways), add 1/2 cup canned beef broth, 2Tbsp worcestershire sauce, 1Tbsp soy sauce, 1/2tsp black pepper and about a tablespoon of jarred garlic. Add to slow cooker the bag and 1/2 cup water. Cook on low all day, shred and serve on deli split rolls with some dipping sauce from slow cooker. Yummy! (my fave if you couldn’t tell!!)

And last but certainly not least- The Swiss Steak! Toss into the bag pound and half of beef steak (what ever is on sale- remember!) a can of diced tomatoes (undrained),, 1/4 cup of tomato paste, 1/4 cup of Italian salad dressing, a heaping tablespoon of jarred garlic, 1/2 cup beef broth, and 1 bell pepper, sliced into rings.Toss into slow cooker, cook on low all day, shred beef a bit, serve over hot white rice.

I should note a few things- when I say cook on low all day, I really mean around 7 to 8 hours. This mini-session took me a few hours to complete. I like things simple yet scrumptious, so you won’t find gourmet like stuff around here, no crazy ingredients or tons of steps.

So there you have it, a few of my fave freezer meals. I would love to hear from you- do you freezer cook? What are your favorite freezer meals? Let me know if you have questions! God Bless!!