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Breakfast Freezer Meal Workshop BREAKFAST FREEZER MEAL WORKSHOP Grocery List and Pre-Workshop Prep instructions Freezer meal preparation can be a lifesaver for those busy days when you want to provide something healthy for your family, but don’t have the time to make it. This workshop will help you get five meals in your freezer and will make your mealtime less chaotic and much more enjoyable. There are ways to keep costs to a minimum. By purchasing your meats in larger packages, you will save money. There are some meals that will need extra ingredients to complete the recipe. For example, your favorite toppings for breakfast sandwiches, or a side dish for your morning glory breakfast cookies. These will be noted on your recipe handout at the bottom of the recipe labeled “day of ingredients needed.” Below is a list of the recipes you will be making and an abbreviation for how they will be referred to later in this pack (for example, the Breakfast Egg Muffins will be referred to as “BEM”). All protein can be substituted for the protein YOU want in your meal. For instance, if you don’t like whole cut-up chicken, you can substitute chicken breast. If you don’t like fish, you can substitute it with chicken or pork, etc. On the next page is a grocery list you can take with you to the grocery store. Be sure to check your freezer for any current protein/items you may already have, and or use the abridged list below to determine if you’ll be substituting anything on the meals. Beside each of the ingredients listed on the grocery list, you will see an abbreviation in bold. That abbreviation tells you what meal that ingredient is needed for. For example, (BEM) tells you that ingredient will be for the Breakfast Egg Muffins. MEALS: • Breakfast Egg Muffins (BEM) • Breakfast Sandwiches (BKS) • Morning Glory Breakfast Cookies (MGBC) • Peach Cherry Chia Breakfast Smoothie (PCCBS) • Oatmeal Breakfast Bars (OBB) © Copyright 2016 | Proprietary to CareHere, LLC | All rights reserved BREAKFAST FREEZER MEAL WORKSHOP Grocery List and Pre-Workshop Prep instructions STEP 1: GROCERY LIST Be sure to check your freezer for meat/items you may already have. SHOPPING TIP: Most grocery store butchers will dice/cube/slice meet for you at no charge. Simply ask the butcher counter and save some time! See Step 2 below for what needs to be cut/cubed. MEAT/PROTEIN: GRAINS: 18 large eggs, (BEM), (BKS), (MGBC) 6 whole wheat English muffins, (BKS) ¾ cup egg whites, (OBB) ½ cup whole-wheat flour, (MGBC) 15-ounce can black beans, (BEM) 3 ¾ cup rolled oats, (MGBC), (OBB) ½ cup ground lean meat (optional for BEM) DAIRY: 6 strips of bacon, (BKS) ¼ cup chopped walnuts, (MGBC) ½ cup milk, (BEM) ½ cup cheddar cheese, (BEM) VEGGIES/FRUIT: 6 slices of cheese, (BKS) ¼ cup raisins, (MGBC) 1 cup unsweetened almond milk, (OBB) 1 cup fresh or frozen berries, (OBB) 6 oz. plain Greek yogurt, (PCCBS) 3 bananas, (OBB) MISC: ¼ cup unsweetened shredded coconut, (MGBC) ¼ cup crushed pineapple, (MGBC) 1 Tbsp. olive oil, (BEM) 1 cup frozen peaches, (PCCBS) 2 tsp. paprika, (optional for BEM) 1 ¾ tsp. salt, (BEM), (MGBC), (OBB) ⅓ cup frozen cherries, (PCCBS) 1 ½ Tbsp. plus ½ teaspoon cinnamon, (MGBC), (OBB) ⅓ medium yellow onion, (BEM) 2 red bell pepper, (BEM), (BKS) ⅛ tsp. nutmeg, (MGBC) 1 cup diced zucchini, (BEM) ¼ cup canola oil, (MGBC) 6 sundried tomatoes 1 Tbsp. vanilla extract, (OBB) 2 tsp. baking powder, (MGBC), (OBB) ⅓ cup shredded carrots, (MGBC) 6 Tbsp. maple syrup, (MGBC), (OBB) 1 Tbsp. chia seeds, (PCCBS) 1 Tbsp. honey, (PCCBS) STEP 2: PREP (CUTTING & CHOPPING) Protein: Fruits/Veggies: • Brown ground meat for breakfast egg muffins if using • Dice ½ medium yellow onion, (BEM) (this is an optional ingredient for the BEM) • Dice 1 red bell pepper, (BEM) • Drain can of black beans, (BEM) • Dice 1 red bell pepper, (BKS) • Dice zucchini (BEM) • Chop 6 sundried tomatoes, (BKS) • Shred carrots, (MGBC) • Mash 1 banana, (OBB) • Slice 2 bananas, (OBB) © Copyright 2016 | Proprietary to CareHere, LLC | All rights reserved BREAKFAST FREEZER MEAL WORKSHOP Grocery List and Pre-Workshop Prep instructions STEP 3: RECIPES & INSTRUCTIONS BREAKFAST EGG MUFFINS Ingredients: Instructions for prep day: 6 whole wheat English muffins, (BKS) 1 Tbsp. olive oil Preheat the oven to 350 F. Generously grease two 12-cup muffin tins ½ cup whole-wheat flour, (MGBC) 10 large eggs with oil spray. Set aside. Whisk together the eggs, milk, paprika and 3 ¾ cup rolled oats, (MGBC), (OBB) ½ cup milk salt until well combined, light and frothy, about 1 minute. Add in 2 tsp. paprika, optional onion, pepper, zucchini, beans, and meat (if using) and mix well. 1 tsp. kosher salt Add the grated cheese. Use a ladle to scoop the egg and bean ½ cup milk, (BEM) ½ medium yellow onion, diced mixture into the muffin tins about 3/4 of the way full. Bake until the ½ cup cheddar cheese, (BEM) 1 red bell pepper, diced muffins puff up high and are fully set in the center, 12 to 15 minutes. 6 slices of cheese, (BKS) 1 cup diced zucchini, about 1/2-inch pieces Run a butter knife around each muffin to release the sides, remove 1 cup unsweetened almond milk, (OBB) 15-ounce can black beans, rinsed and drained from the pan and cool completely on a plate. Wrap individually in foil 6 oz. plain Greek yogurt, (PCCBS) ½ cup ground lean meat, cooked (optional) and store in the freeze for up to three months. ½ cup cheddar cheese Instructions for day of cooking: 1 Tbsp. olive oil, (BEM) Can be eaten cold (thawed the night before), at room temperature, or 2 tsp. paprika, (optional for BEM) reheated in a microwave. 1 ¾ tsp. salt, (BEM), (MGBC), (OBB) 1 ½ Tbsp. plus ½ teaspoon cinnamon, (MGBC), (OBB) ⅛ tsp. nutmeg, (MGBC) ¼ cup canola oil, (MGBC) BREAKFAST SANDWICHES 1 Tbsp. vanilla extract, (OBB) 2 tsp. baking powder, (MGBC), (OBB) Ingredients: Instructions for prep day: Combine eggs with bell pepper and sundried tomatoes. Cook egg 6 Tbsp. maple syrup, (MGBC), (OBB) 6 whole wheat english muffins 6 eggs mixture on stovetop to desired doneness. While your eggs are 1 Tbsp. chia seeds, (PCCBS) cooking, cook bacon in the oven for about 20 minutes at 400F. 1 bell pepper, diced 1 Tbsp. honey, (PCCBS) Divide egg mixture between the six whole wheat muffins. Top eggs 6 sundried tomatoes, diced with cheese and bacon. Let cool completely. Wrap individually in foil 6 strips of bacon and place in a labeled freezer bag for up to three months. 6 slices of cheese Instructions for day of cooking: To eat, remove foil and wrap in a paper towel and microwave 1-2 minutes until heated through. • Dice ½ medium yellow onion, (BEM) • Dice 1 red bell pepper, (BEM) • Dice 1 red bell pepper, (BKS) • Dice zucchini (BEM) • Chop 6 sundried tomatoes, (BKS) • Shred carrots, (MGBC) • Mash 1 banana, (OBB) • Slice 2 bananas, (OBB) © Copyright 2016 | Proprietary to CareHere, LLC | All rights reserved BREAKFAST FREEZER MEAL WORKSHOP Grocery List and Pre-Workshop Prep instructions MORNING GLORY BREAKFAST COOKIES Ingredients: Instructions for prep day: ½ cup whole-wheat flour Preheat oven to 350°F. Line a baking sheet with parchment paper or ¾ cup old-fashioned oats lightly grease with cooking spray. In a medium bowl, whisk together ½ tsp. baking powder flour, oats, baking soda, cinnamon, salt and nutmeg. In a separate ½ tsp. cinnamon large bowl, mix together cooking oil, maple syrup, and eggs until well ⅛ tsp. nutmeg combined. Fold in coconut, carrots, pineapple, raisins, and walnuts. ¼ tsp. salt Slowly add in flour mixture and stir gently until just combined. Using ¼ cup canola oil a 1 tablespoon scoop, drop batter by the tablespoonful on prepared 2 Tbsp. maple syrup baking sheet. Bake for 12-16 minutes or until golden brown around 2 large eggs the edges. Cool bites for a few minutes on the baking sheet before ¼ cup unsweetened shredded coconut transferring to a wire rack. Serving size is four breakfast bites (makes ⅓ cup shredded carrots about 20 bites). To freeze, place in an air-tight gallon freezer container. ¼ cup crushed pineapple Store in the freezer for up to three months. ¼ cup raisins ¼ cup chopped walnuts Instructions for day of cooking: To serve, thaw the evening before in the refrigerator. Can be eaten cold (thawed), at room temperature, or heated in a microwave. PEACH CHERRY CHIA BREAKFAST SMOOTHIE Ingredients: Instructions for prep day: 1 cup frozen peaches Place all ingredients excluding water in a freezer bag in the freezer. For individual serving packs, split ingredients between 3 ⅓ cup frozen cherries sandwich-sized freezer bags and store in the freezer. 6 oz plain greek yogurt 1 Tbsp. chia seeds Instructions for day of cooking: 1 Tbsp. honey To prepare smoothie, pull smoothie pack from freezer and allow to sit 1 cup water 5-10 minutes. Blend with water and serve cold. © Copyright 2016 | Proprietary to CareHere, LLC | All rights reserved BREAKFAST FREEZER MEAL WORKSHOP Grocery List and Pre-Workshop Prep instructions OATMEAL BREAKFAST BARS Ingredients: Instructions for prep day: 2-3 bananas, sliced/mashed (see instructions) Preheat oven to 375. Mix together dry ingredients in bowl. Add 1 cup berries berries and 1 banana (mashed) to oat mix. Mix milk, eggs, maple 3 cup oats syrup, and vanilla in small bowl. Pour milk mixture into oat mixture 1 ½ Tbsp. cinnamon and combine. Pour into prepped 9x9 baking dish. Layer the rest of ½ tsp. salt bananas (sliced) on top. Bake 35 to 40 minutes or until middle is 1 ½ tsp. baking powder done. Cool and slice into six servings. Wrap in foil and store in fridge 1 cup unsweetened almond milk if using within the week, or freezer in an airtight container for up to ¾ cup egg whites three months, if longer storage is desired.
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