MEAL PREP for SUMMER | light & fresh recipes + PDF guide

– Hey guys and welcome back to my channel If you’re new, I’m Lisa and today I’m whipping up a summer meal prep, as these videos continue to be highly requested Now, because it’s summer and it’s really hot outside, especially here in Southern California, I did my best to limit the amount of cooking in this meal prep There’s only two ingredients that require any cooking and the rest of the items are light and fresh and really straight forward So, that means less time in your kitchen cooking and more time outside enjoying summer So, in today’s video, I’ll show you how to meal prep 10 ingredients and give you a few ideas for meals and recipes that you can make quickly throughout the week I’ve also thrown in a little bonus dessert recipe for you today because when it’s hot and it’s summertime, I think we could all use a sweet frozen treat Now, just as I did on the last meal prep video, I created a downloadable PDF guide of this summer meal prep, so you don’t have to worry about taking any notes at all throughout the video I’ll tell you how to download the PDF at the end of this video, but first, let me show you what I’ve meal prepped this week As usual, we’ll start with the item that takes the longest amount of time first and for this meal prep, that’s zucchini bread So, we’ll grease a loaf pan with coconut oil and set our oven temperature to 350 degrees Fahrenheit Zucchini bread is the perfect summertime bread, as zucchini is in abundance and it’s a great way to sneak more veggies into an otherwise very beige food item Zucchini bread is also really moist and, as you’ll see later, it can be used in both sweet and savory ways Grate one and a half cups of zucchini, which is usually about one large zucchini Then use a nut milk bag or a kitchen towel to squeeze out any excess water from the zucchini As a tip, I always use my nut milk bag inside out, so that the seams are on the outside This helps prevent food particles from getting stuck in those seams So, you’ll just squeeze out all the water and then set this zucchini aside To get started with our dry ingredients for this gluten free, paleo friendly zucchini bread, we’ll add one and a half cups of almond flour, a half a cup of tapioca flour and a quarter cup of coconut flour to a bowl To that, we’ll add one teaspoon of baking soda, a tablespoon of cinnamon and a quarter teaspoon of salt and then stir all of our dry ingredients together In a separate bowl, we’ll mix our wet ingredients, which includes three eggs, a half a cup of applesauce, two tablespoons of maple syrup and a half a tablespoon of apple cider vinegar Then we’ll add our grated zucchini and give it a stir until everything is combined Pour the wet ingredients into the dry and stir everything together until you’ve got a batter Then pour that into your greased loaf pan and cook for 50 to 60 minutes or until the top is golden and a toothpick comes out clean (cheerful music) Hard boiled eggs make for the perfect single ingredient snack, but for this meal prep, I’ve got a few new recipes up my sleeve If you watched my video on how to make the perfect hard boiled and soft boiled eggs, I’m sure you’re an expert at making these by now But, for those who haven’t yet watched that video, we’ll start by bringing a pot of water to a boil Once the water is boiling, turn the heat off just for a second and use a skimmer to gently place the eggs in the hot water Turn the heat back up to high and set a timer for 12 minutes While the eggs are cooking, we can move onto our next item, which is to peel and slice several bananas Line a plate or tray with parchment paper and grab yourself some popsicle sticks because we’re gonna freeze the bananas and create a sweet treat in just a bit Once your bananas are peeled, slice several of them in half and it’s probably not wise to slice them in your hand as I’m doing Once you have three or four bananas sliced in half, insert the popsicle sticks halfway into the bananas and place those in the freezer for at least two hours For our remaining bananas, slice these into quarters and place them in a storage container or Stasher bag, as we’ll use these for smoothies I really love Stasher bags for sliced bananas, as the bananas lay in one flat layer and they don’t stick to the bag, as it’s silicone, which makes getting them out far easier If you’d like more information on Stasher bags, make sure to watch my meal prep containers video Alright, your hard boiled eggs should be almost done at this point, so prepare an ice water bath and then set that to the side Once the 12 minutes is up, remove the eggs from the pot and let them fully cool in the ice water Like zucchini, cucumber is a cooling, refreshing and hydrating veggie during the summer In my first meal prep video, I showed you

how to precut carrots and celery and store those in water Well, good news, you can do the same thing with cucumber and snack on it throughout the week So, slice up one or two cucumbers and then add those slices to a glass jar Fill your jar with cold, filtered water, close the lid and then place it in the fridge If you have any leftover cucumber that doesn’t fit in the jar, just cover the end tightly with plastic wrap and store this in the fridge, as well Another ingredient that just screams summertime is fresh strawberries And since my local market had organic strawberries on sale two for one this week, I, of course, grabbed two Strawberries are, unfortunately, at the very top of the dirty dozen list, which measures the amount of pesticide residue in produce, so washing is key And studies have shown that conventional strawberries often times have residue of more than 10 different pesticides Now, I should also clarify that organic strawberries are not pesticide free In fact, organic produce still contain pesticides, just not the synthetic pesticides found on conventional strawberries So, think of organic as simply containing less pesticides and being non-GMO To wash the strawberries and remove dirt, debris and bacteria, add them to a bowl of water and let them soak for five minutes Then drain them and store on a paper towel lined container with no lid for up to five days And if you’d like to know why I no longer add vinegar to my water, I’ll have more info on the full blog post If you’re gluten free or looking for a lower carb alternative for sandwich bread and buns, it really doesn’t get much better than fresh lettuce leaves I’m using green leaf lettuce today, but you could also use red leaf lettuce, romaine lettuce or several other varieties We’ll wash the lettuce similar to the strawberries, so fill a big bowl with water and remove each lettuce leaf from the stalk Submerge it in the water, slosh it around to clean it and let it sit for several minutes If you have a salad spinner, use that to dry the leaves or blot the leaves dry with a kitchen or paper towel I’m usually not a fan of single use products, like a salad spinner, but if you eat a lot of salads, as I do, then it’s definitely a very useful tool Once the lettuce is dry, add the leaves to a paper towel lined storage container and place it in the fridge At this point, our eggs should be fully cooled, as well You can keep them in their shell for up to a week in the fridge or you can peel them ahead of time and they’ll last for up to three days in the fridge in a storage container It’s totally up to you based on your personal preference and what you plan to make throughout the week Next on our list is bell pepper and I frequently add diced bell pepper to salads and egg scrambles during the summer So, slice the bell pepper in half and use your middle three fingers to easily remove the seeds Then dice the bell pepper, add it to a storage container and place it in the fridge I haven’t found any benefits with adding paper towel or water to the container with bell pepper, so I just add it straight to one of my Glasslock storage containers (upbeat music) Meal prepping onions is one of my favorite things to do because it means I only have to cry one time, rather than several times throughout the week And, boy, do I have sensitive eyes I like to slice the red onion into thin half moon slices because that then gives me the option to keep them like this or quickly dice them into smaller pieces throughout the week And that quick little dice is so fast that it never gets my waterworks flowing Once the red onion is sliced, add it to a storage container and place it in the fridge Now, hopefully you haven’t forgotten about our zucchini bread because after we’ve sliced and diced all those veggies, it should be fully cooked So, remove it from the oven and let it cool (cheerful music) Last on our meal prep list are two very flavorful dressings, and the first is a champagne vinegarette It comes together really easily and starts with finely dicing one small shallot Add that to a a bowl, along with two teaspoons of Dijon mustard, the juice from one lemon, a teaspoon of honey, a quarter teaspoon of salt and a quarter teaspoon of black pepper To that, we’ll add one third cup of champagne vinegar and whisk it together Then add one half cup of olive oil and whisk continuously while slowly pouring You’d like to emulsify the dressing a bit, but odds are, it will separate when you store it and that’s fine All you have to do is give it a good shake before using and I’d recommend placing it in a leak proof container, like a Weck jar or a Le Parfait jar with a silicone gasket The name of this dressing is a big giveaway to one of the recipes we’ll be making

We’ll start by mincing two garlic cloves and adding one teaspoon of Dijon mustard, the juice from one lemon, a half a teaspoon of oregano, which is really the key spice in Greek salad dressing, a quarter teaspoon salt, a quarter teaspoon black pepper and one third cup of red wine vinegar Then whisk that together as we did previously and slowly pour in a half a cup of olive oil while continuously whisking Pour that into a storage container and place it in the fridge Our bananas should be quite frozen now after about two hours, so place them in a storage container that’s lined with parchment paper and if you stack them, just make sure place parchment paper between the layers (cheerful music) Alright, so now that you have these 10 ingredients prepped, let me give you a few ideas of what you can make in just a few minutes by combining them with ingredients in your fridge or pantry For breakfast, you can whip up a very easy and fresh strawberry banana smoothie There’s only four ingredients in this smoothie and it can be made with dairy or dairy free To start, remove the stems from the strawberries, cut them in half and measure out about two cups worth Add those to your blender, along with one frozen banana, which is four of our chunks, a half a cup of milk and a half a cup of yogurt Then blend it all together until it’s creamy and if you want to get fancy, you can add a little fresh strawberry garnish to the top (upbeat music) For another breakfast or snack, we’re gonna use our zucchini bread as the base Of course, you could pop your zucchini bread in the toaster and add a pat of butter, but I thought we’d get a little creative today with both a sweet and savory breakfast option (cheerful music) For a sweet option, spread a little yogurt on your zucchini bread and top that with some sliced strawberries As usual, I have my homemade almond butter in the fridge, so I’m drizzling that on top, but honey would be a great option, as well For a little crunch, I’m adding cacao nibs, but chopped nuts or chia seeds would also be tasty For a savory option, add several avocado slices and one of our hard boiled eggs Top that with chives or other herbs and a sprinkle of salt and pepper As you can see, the toppings are really endless and whether you opt for sweet or savory, the good news is that you’re already getting a boost of veggies in the bread For a snack throughout the day, you can munch on your cucumber slices or use them to scoop up homemade hummus But, I also have another delicious idea for you and that’s smoked salmon, avocado and cucumber bites Remove a couple of cucumber slices from your jar, lay them on a plate and make sure you’ve got some Wild Alaskan Smoked Salmon Smoked salmon is a great way to add a protein boost without any cooking and it has that wonderful smokey summertime flavor to it But first, we need to mash up half of an avocado You could scoop this out into a bowl and mash it up with a squirt of lime juice, but I have a habit of mashing straight in the avocado skin if I’m just doing it for myself Add a dollop of avocado to each cucumber and place a piece of smoked salmon on top Chop up more fresh chives and sprinkle those, along with a little bit of cracked black pepper These bites are beyond tasty and will definitely tide over any hunger pangs throughout the day (cheerful music) For lunch or dinner, it’s really easy to whip up the veggie heavy Greek salad If you still have cucumber slices left throughout the week, you can use those, but if you’d like to save those for snacking, it’s really easy to slice up another cucumber, as well The full recipe for this Greek salad with proper measurements is on my website, but I’m just eyeballing a single portion for myself today So, I’ll dice up half a cucumber and add that to a bowl and slice up a handful of grape tomatoes I’ll also slice up a small handful of pitted Kalamata olives and add those, along with a portion of our pre-chopped bell pepper and red onion Our last ingredient is feta cheese, which I love, and if you watched my zucchini fries recipe, you know that I always buy fresh blocks of cheese, rather than pre-graded or pre-crumbled cheese, as I’m not a fan of those anti-caking additives Then, all that’s left to do is drizzle this salad with our homemade Greek salad dressing,

give it a stir and enjoy (cheerful music) for another lunch or dinner idea, we’re gonna spruce up a traditional egg salad recipe and turn it into an avocado egg salad To do that, we’ll take three of our hard boiled eggs, dice them up and add them to a bowl Then we’ll peel and remove the pit from one avocado, finely dice it and add that to the bowl, as well The avocado will become plenty mashed when we stir everything together, so there’s no need to mash it before adding it to the bowl Next, we’ll take some of our red onion and you could leave these in half moons if you like large pieces or you can quickly dice it into smaller pieces, as well You can use a variety of herbs in this recipe, so feel free to use whatever you may have in your garden, but I’m adding chopped chives and fresh parsley from my patio To that, we’ll add two tablespoons of mayonnaise, and I’m using my homemade mayo, one teaspoon of lemon juice and salt and pepper Give it a quick stir and try not to over stir it To serve the avocado egg salad, pile it on top of our pre-washed lettuce leaves and garnish it with microgreens (cheerful music) As you can see, I’m all about the salad recipes in the summertime, so for one more delicious salad, we’re gonna make a smoked salmon, avocado and arugula salad Again, the full recipe for this is on my website, but to eyeball a single portion, I’ll add a handful of arugula to a bowl, along with a small handful of microgreens Then I’ll tear up my smoked salmon into smaller pieces and add that, along with half of an avocado To balance out the saltiness of the salmon and the creaminess of the avocado, we’ll add a little natural sweetness with a sliced pear Lastly, add a small handful of red onion and then sprinkle with salt and pepper We’ll top this salad with our champagne vinegarette, and if it has separated, just give it a good shake before adding a few teaspoonfuls I think you’re really gonna love the flavors in this salad and it’s certainly been one of my favorites for that last several weeks (cheerful music) Alright, I promised I’d have something sweet for you on this summer meal prep, so to finish things off today, we’re gonna make chocolate covered bananas If you’d like any toppings on your bananas like nuts, shredded coconut or dried fruit, make sure to get those ready ahead of time To get started, add about eight ounces of chocolate chips to a heatproof glass and melt the chocolate either on a double boiler or in 20 second increments in the microwave Then take your frozen bananas and dip them in the chocolate You can cover them all the way, though I found it’s a little less messy to just cover them about 80% of the way Let any excess chocolate drip off and you’ll notice that the chocolate will start to harden quite quickly on the frozen bananas, so be ready to sprinkle on your toppings I’ve found that holding the banana while sprinkling the toppings allows the chocolate to harden around the banana If you place the banana immediately on parchment paper and sprinkle without holding it, you’ll find your chocolate spreading out flat Today’s toppings on these bananas includes shredded coconut, freeze dried raspberries, chopped pistachios, cacao nibs, chopped hazelnuts and almond butter Chocolate covered bananas are the best summertime treat and you can pre-make them for the entire week, as well Just place them back in the freezer in the storage container once they’re coated with your toppings (cheerful music) I hope you enjoyed all of those delicious recipes and as I mentioned at the beginning, I created a downloadable PDF guide of this summer meal prep for you It should hopefully make your life a little bit easier in the kitchen, as it contains all of the food storage guidelines and links to all of the full recipes on my website, downshiftology.com You can download this PDF guide in the video description box below, but if you’re already on my list, because you downloaded the spring meal prep guide, you don’t have to do anything, you’re automatically gonna receive this summer meal prep in an email from me today One of the benefits of subscribing to my website is that you’re always the first to know when new recipes and videos go live If you liked this video and would like to see more videos in this meal prep series, make sure to give it a thumbs up, hit that subscribe button and let me know in the comments below And if you haven’t yet watched my first meal prep video

or my spring meal prep video, I will link those on the last screen Alright, that’s it for me this week I will see you guys again in the next video (cheerful music)