Low Carb Tacos

Tacos are great!  They are quick, easy, and you can use just about anything to make one.  Street tacos are the best.  But who has time to slow roast a whole pig?  Beef, chicken and even fish filets make awesome choices too. 

Watching your carb intake?  Or maybe you just want to get in more veggies?  Try stuffing a half a bell pepper, or pile on top of shredded cabbage.  Not into meat?  Try black or red beans.  Just make sure to add some rice to make it a complete protein. 

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Taco Bowl

Friend that Cooks personal chefs in Wichita, Chicago, St. Louis and Kansas City offer weekly meal prep for families with busy schedules, food allergies or special diets.  Learn more at http://www.friendthatcooks.com

Citrus Season

It’s no wonder cold and flu season coincides with citrus season. All of those vitamins and antioxidants are great for boosting immunity.  But the season is almost over.  So take advantage of all that zesty goodness and get creative.  Citrus flavors pair well with lots of foods you already eat.  Just add some segments, juice or zest and soak in the healthy.

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There are endless ways to add citrus to your meals.  But one of my favorites, and perhaps the easiest, is to spruce up an ordinary chicken and greens salad with a variety of orange segments.  I like sweet pink Cara Cara oranges and deep red Blood oranges.  Add in some cilantro, jalapeno slices (seeded if you like it mild) and shaved red onion and you have one tasty meal.

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Make a simple vinaigrette by squeezing the juice from the leftover pieces from segmenting the oranges, and add in some minced garlic, olive oil and salt.  It makes a simple lunch or a light and easy dinner the whole family is sure to love.

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Other tasty ways to sneak in some citrus: zest lemon into your risotto or pasta.  Add some kumquat slices to fish and julienned vegetables.  Make a simple sauce for chicken or pork with the juice from 2 lemons and 1 cup chicken broth.  Or mix the zest from one lemon or orange with finely chopped almonds, breadcrumbs, chopped parsley and minced garlic and use as a topping for baked fish.

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Friend that Cooks personal chefs in Wichita, Chicago, St. Louis and Kansas City offer weekly meal prep for families with busy schedules, food allergies or special diets.  Learn more at http://www.friendthatcooks.com

Rebecca Nedrow is an ACF Certified Culinarian with a Bachelor’s degree in Dietetics from Kansas State University.  She is also the Director of Operations for Friend that Cooks Personal Chefs.

Fried Rice Is The Best

Need to get dinner on the table fast? Like 5 minutes fast?  Don’t make a run through the drive-thru.  Make fried rice instead.  It’s tasty, fast, and cheap! 

Step One:  Pull out all of those leftover veggie remnants from the frige, or the freezer. 
Step two:  Rice….it’s important.  If you have leftover rice, this dish will be fast.  If you dont have rice, but maybe have some leftover noodles, use that instead and make lo mein.  No rice or noodles?  Skip the starch all together or make some fresh. 
Step three: Get that pan on the heat.  Add some butter, olive oil, coconut oil…whatever you have and want to use. 
Step four:  Crack some eggs and whip them up.  Chop up a few cloves of garlic. 

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Leftover veggies in the pan

Step five:  Get those veggies on the heat!  If your veggies are raw, they will take an extra minute or two to saute.  If you have some cooked leftover veggies, save those for the end.  You don’t want them to get soggy. 

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Saute raw veggies for a minute or two

Step six:  Put the cooked veggies in a bowl and now add your eggs.  Scramble the eggs until they are cooked through.  This will only take about 2 minutes. 
Step seven:  Remove the eggs and add to the bowl with the veggies.  Put the rice/noodles in the pan.  Warm through and now add your sauce.  If you have stir fry sauce, use that. If not, add a few tablespoons of soy sauce, a teaspoon of sesame oil, and some garlic powder to the rice.  Stir it all up.  Add the veggies and the eggs and stir together well. 

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Finished product

Now you have a delicious, healthful and cheap meal ready in about 5 minutes. 

Friend that Cooks personal chefs in Wichita, Chicago, St. Louis and Kansas City offer weekly meal prep for families with busy schedules, food allergies or special diets. Learn more at http://www.friendthatcooks.com