For those of you who follow me online or know me at all, it is no secret that my biggest passion other than training is food! I love buying it, cooking it, and of course eating it. It’s the most important factor in your overall fitness. On average, I eat four meals per day plus snacks, all homemade. That way I am always in charge of quantity and the quality of the foods I eat.
My wife Idel and I both have busy careers. I regularly work twelve-hour days averaging 50-60 hours per week at the gym. She works for a financial firm and the hours are not much better. This means is that any excuse you have about not having enough time…STOP! I have heard it all, and it is all BS. You “have” to make the time.
I know what you’re thinking...”But you like to cook and I don’t!” True, but cooking doesn’t have to be hard and healthy food can taste great. I am going to show you how we set ourselves up for success with some easy preparation. However, like all things worth having, it will take some work and dedication. You must work together as a team. One person cannot handle the entire load of shopping, prepping, cooking, and portioning all your meals. After a few weeks you will develop a routine, after a few months a habit, and after a few years it is just part of your lifestyle.
10 Easy Steps to Better Food Prep
Recipe Time!!! Here are few of our all-time favorite recipes that we make all the time. They are all super easy and tasty. Try them all and let me know what you think.
SOFRITO FLAVOR BASES
Add these Sofrito’s to kick up your meals and make then taste great. Make these flavor bases ahead of time and freeze in ice cube trays for later.
Latin Sofrito - In a food processor blend 1 green, 1 red bell pepper, ½ onion, 10-15 gloves of garlic, ½ cup cilantro, lime juice from 2 limes, salt and pepper. Blend and add olive oil slowly until fully blended semi smooth.
Mediterranean Sofrito – In a food processor blend 1 green, 1 red bell pepper, ½ Spanish onion, 10-15 gloves of garlic, ½ cup basil, juice from 2 lemons, salt and pepper. Blend and add olive oil slowly until fully blended semi smooth.
Asian Sofrito - In a food processor blend 1 green, 1 red bell pepper, ½ onion, 10-15 gloves of garlic, ½ cup cilantro, lime juice from 2 limes, 1-inch cube of fresh ginger, 2tbsp Sesame Sauce, 1tsp Red Chili Paste, salt and pepper. Blend and add olive oil slowly until fully blended semi smooth.
JOESTRONG BREAKFAST BOWL
Mix everything in a bowl and divide into two servings. let sit in fridge overnight to thicken. In the morning it’s like pudding! Taste awesome and has about 500cal, 50g protein 80-100g carbs, anda ton of fiber and good fats! This has really helped my energy and fill me up. Great if you have a lot of morning clients or workouts! Give it a go and post to IG and tag me!
CUBAN WHITE BEAN TURKEY CHILI
Here my recipe for today’s turkey chili. Chili is the best…it’s so easy to make. You can pretty much add or delete anything you want to a chili. This one is an adaptation of Idel’s family recipes. The spice blend is what really gives it the authentic flavor. Mine’s a secret but you can make/buy your own!
Heat large Dutch oven. Brown turkey with 1 Tbsp of olive oil then add some spice blend, add sofrito (1/2 cup or so) and cook a few minutes (don’t burn). Add tomatoes, bell peppers, onion, carrot, yucca, corn, squash, beans, and water to cover. Place ham hock, bay leaves, oregano, and 1 whole jalapeno in center and cover to simmer for 1 hour. After an hour re-season with spice blend salt & pepper. Partially uncover and cook 2 more hours checking and stirring every ½ hour.
Finish with a little more sofrito, and use some fresh cilantro and low fat sour cream to plate.
Turn broiler on high. Wisk Eggs with some salt & pepper. Sauté Veggie in pan with 1TBSP of olive oil. Pour Egg mixture over top. Lower to medium heat cover and cook 5min. Transfer uncovered to broiler until just cooked and starting to brown a touch. Cut into wedges like a pizza and serve. Makes 6-8 servings.
ASIAN STIR FRY WITH LEMON GRASS
Get a large wok or sauté pan really hot. Add Avocado oil. Add chicken to brown. Remove and set aside. Add veggies, garlic, ginger, sesame oil and soy sauce. Cook 3min until slightly cooked. Add chicken back in. For sauce add a touch of water and let mixture cook for five more minutes.
ORGANIC CHICKEN CACCIATORE WITH OLIVES & ORANGES
Ingredients (Makes 4-6 servings)
Marinate chicken with one clove of garlic diced, some of the dried herb mix, olive oil, some orange juice, and the zest of one orange. Mix and let marinade for up to 12hrs but at least 30min. Heat oven to 425°. In a deep cast iron pan drizzle some olive oil and place zucchini, peppers, garlic, and onions on the bottom of the pan. Arrange chicken on top. Cover with tomatoes, herbs, dried herbs, and olives. Place orange slices on top of chicken. Season with salt & pepper. Cover with aluminum foil and bake for 45min-1hour.
Slow Roasted Mojo Chicken – Marinated Whole Chicken in Cuban Mojo marinade. Served with roasted squash, grilled plantains, and avocado.
Marinate chicken in Mojo for 12 – 24 hours. Roast over indirect heat from 2hrs. Baste with additional Mojo every 30mins. In the last 30min baste with some Mojo mixed with honey.
Mix Ingredients in bowl and whisk in olive oil slowly until mixed. Let sit for at least an hour.
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