STARTING LINES 17FUEL- Subzero Heroes
Working on a recipe that calls for
quinoa or steak? Make your life easier
down the road by cooking extras.
Beans, grains and meats (not fi sh) can
be cooked in large amounts at once
and then frozen for quick access in
the future. Instead of making a giant
meat sauce ice-cube that takes forever
to defrost, divide your bounty among
silicon muffi n cups and freeze into
more manageable portion sizes. Once
frozen, unmold the food hockey puck
and transfer to a zip-top bag. - Soak Your Oats
Who says you have to cook your cher-
ished breakfast oats. Prepping hearty
steel-cut oats by soaking the grains
ahead of time softens their texture,
so they are chewy enough to eat
without stove time. For nearly a work
week’s worth of morning meals, divide
1 1/3 cups steel-cut oats, 1 cup protein
powder, 1/4 cup ground fl axseed and
SMOOTH MOVE
Nothing hits the spot after a spirited
workout like a frosty smoothie. But gath-
ering up all the necessary ingredients
when your gas tank is empty is no fun.
These make-ahead subzero smoothie
packs are your new post-run BFF.- 2 cups blueberries
- 2 large banana, peeled
and roughly chopped - 4 cups baby spinach
- 1/3 cup fresh mint
- 1/4 cup hemp seeds
(hemp hearts)
Divide everything among four zip-top
freezer bags, seal shut and freeze until
solid. When ready for a smoothie,
blend together contents of one bag
with milk, Greek yogurt and a couple
dashes cinnamon.1 teaspoon cinnamon among four
wide-mouth jars or bowls. Add 1/3 cup
boiled water to each jar, stir, top with
nut butter and berries, cover and chill.- Get Stacked
Mason-jar meals are all over social
media—and for good reason. Besides
good looks, they are your solution to
portable, instant meal satisfaction.
Grab yourself some quart or two-quart
jars (we like Ball’s) and get assem-
bling. Dressings go in fi rst, followed by
sturdy items like cooked meats, grains,
beans and carrots and then more del-
icate foods such as greens. (Read: no
more soggy lunch spinach.) - One-Pot Wonders
Most chilies, curries and soups are
ideal for making in big batches
on a lazy Sunday afternoon
to reap nutrition rewards
throughout the week. When
these dishes are chilled
in the refrigerator, fl avor
compounds in the meats
and aromatics like onions react with
water, air and acids to be chemically
transformed into new and improved
tastes.- Think Small
If you only prep meals and not snacks,
you could be setting yourself up for
dietary meltdown as you give into
break-room cookie temptation when
a snack attack strikes. Once a week,
divvy up healthy snack options like
sliced apple and cheese, Greek yogurt
and berries or nuts and dried fruit
among single-serving containers to
help you keep your distance from the
vending machine.
CM0817_FOB_SL.indd 17 7/12/17 4:55 PM