Pasta lovers, imma ’bout to flip your world UPSIDE DOWN with this completely whole food, plant-based and low carb spaghetti squash carbonara. Im(pasta)ble you say? Oh yes way. Golden bundles of spaghetti squash sub for traditional noodles and a cashew-based ricotta lends creaminess to this dish topped with portabella mushrooms and a generous crack of the pepper mill. I’ve been dreaming this dish up for months after visiting The Butcher’s Daughter in LA and finally recreated the magic. Plus, no oven meal prep is what Texas dreams are made of in the summer. Get the dEATs for this Whole30 and keto-friendly recipe below, along with my pro meal prepping tips!

Friends, it’s been a WHILE! June was cray cray with a capital C, but I am BACK and you better believe I’ve been stocking up all kinds of recipe ideas. First, I was in Seattle conducting research on breakfast habits, then it was onto Minneapolis to do shopalongs (yes, I get paid to grocery shop with people!) and finally, the Fancy Food Show in New York! This trade show takes place every winter in San Francisco and summer in New York and showcases the latest food and beverage innovations. The biggest trends? Loads of functional foods (sleep elixirs, probiotics for digestive health, CBS for stress relief), avoidance of allergens (gluten-free, lactose-free, peanut-free) and plant-based everything (eggplant banana and mushroom jerky, oh my!).

While I don’t fully subscribe to a plant-based diet, I do try to abide by Michael Pollan’s 3 simple rules: eat real food, not too much, mostly plants. And I’m ready to get back to being a law-abiding eater after all this travel, which most definitely veered me off this path. I just can’t say no to cheesecake, what can I say? Beyond the health benefits, another bonus of a mostly plant-based diet means that it often means I don’t have to turn on my oven. In Texas, in July, that’s MAJOR. And this Whole30 and keto-friendly plant-based carbonara did just the trick to get me back on track.

So how do I meal prep like a pro without spending insane amounts of time in the kitchen? I got you. Check out my pro tips.

6 Tips to Meal Prep Like a Pro:

1.) Put It On Your Calendar: Just like you’d put any meeting on a calendar during the week, put your meal prep time on the calendar Sunday (or whatever day of the week) to make the commitment. I’ll also put each meal on my Google calendar so 1.) I always know what’s for dinner 2.) I can plan ahead to have the ingredients and 3.) I can group meals together that have common ingredients (more on that below).

2.) Versatility is the Secret Sauce: The secret to delicious meals every night of the week is to find 1 or maybe 2 sauces that you can prep in advance from scratch and use in a variety of different ways throughout the week. For example, this cashew ricotta is just as good with marinara or pesto, is an awesome veggie dip and also makes for a stellar toast topper with fresh summer tomatoes. Need more ideas? Check out some of the salad dressings from this post or sauces from my summer kebab post.

3.) Multi-Task Like a Boss: Time for a little honesty – you likely won’t get ALL your meal prep done during a 2-hour window on Sunday. Sorry not sorry for bursting your bubble. But, you can multi-task throughout the week to get ‘er done. For example, when I’m making steel cut oats on a Sunday morning to pack for breakfast for the week, I’m also roasting a whole sheet pan of vegetables. Or I’m hard boiling eggs or making a batch of quinoa. Whenever you’re in the kitchen, make it your goal to maximize the time and make at least two meals or meal components.

4.) Make Mega Batches: You’re also gonna have to learn to like leftovers. I HATED leftovers growing up, but now…every leftover is like a gift from the kitchen gods. Always make twice as much and refrigerate for lunches or pop in the freezer for the following week.

5.) Semi-Homemade Is More Than Semi-Ok: Anyone who tells you that you can ‘do it all, have it all’ is a big fat liar. We all need shortcuts. And no one should feel bad about it. Some of my favorite shortcuts? Store bought zoodles, pre-cooked quinoa, rotisserie chicken and canned beans.

6.) Allow For a “Whatever Night: Even I find planning every last meal a bit suffocating, so I always plan for a “whatever” night each week. Usually, there are more leftovers than expected, we decide to go out or we just need something simple like a meatless burger and frozen veggies. Keep some common staples in the freezer and pantry for those kinda nights. Well all have ’em.

Feeling like a pro yet? Or maybe just hungry? Me too. Thankfully, that much-awaited recipe for my Whole30 and Keto-friendly carbonara is just below. Bon appetit!

Spaghetti Squash and Cashew Ricotta “Carbonara”
Serves: 2-3

Ingredients:
– 1 spaghetti squash
– 1 carton of portabella mushrooms
– extra virgin olive oil
Cashew Ricotta 
– 1 1/2 cups of raw cashews, soaked in water overnight (or at least 4 hours)
– 1/2 cup of water
– 2 T nutritional yeast
– 1 T apple cider vinegar
– 1 clove of garlic
– pinch of onion powder
– salt and pepper to taste

Directions: 
Step 1: Make the spaghetti squash by slicing it in half horizontally with a sharp knife (note: you’ll have to use some muscle!). Place a damp paper towel on a microwave-safe plate and put the spaghetti squash halves on top, cut-side up. Microwave for 15 minutes, or until easily pierced with a fork. Once tender, set aside to cool.
Step 2: Prep the mushrooms while the spaghetti squash cools by slicing into 1/4 inch thick pieces. Add olive oil to a pan on the stove top over medium heat. Once hot (a few drops of water should sizzle), add the mushrooms, season with salt and pepper, and stir occasionally until tender.
Step 3: Make the cashew ricotta by placing all the ricotta ingredients in a food processor. Blend until creamy, scraping the sides. Set aside in a bowl.
Step 4: Complete the dish by first removing the seeds and dried center tendrils of the spaghetti squash with a fork, leaving the tender edges in tact. Then, use the fork to scrape the interior sides of the spaghetti squash to release the “noodles”, scraping from the top edge down towards the center. Place the “noodles” in serving dishes, top with mushrooms, ricotta, a dash of olive oil, salt and pepper. Enjoy!

The post Im{pasta}bly easy meal prep appeared first on The Shooks Life.

QOTD: kebab or skewer? After much research (err…2 seconds of Googling), it’s confirmed: this cilantro sauciness oozing over grass-fed steak is in fact ON a skewer, but this “dish” is actually a steak KEBAB. You’re welcome. You are now appropriately informed enough to kick off grilling season! Seriously, where the heck did May go? Oh, that’s right it was washed away by all that rain in Texas. Anywho, onto sunnier times and Memorial Day weekend! Because it’s the official kick-off of grilling season, I’m sharing some of my favorite grilling recipes with my favorite people: YOU. Read on for all the kebabs and dips your taste buds desire.

In the Midwest, Memorial Day weekend always meant the start of summer and grilling season….at least for the last 30 or so years of my life (a lady never reveals her age). Now that we’re in Texas, grilling season seems to be year-round. In fact, come summer it might just be too dang hot to grill. So I’m making the most of the here and now…and that starts with some more inventive grilling recipes. Because…burgers are great and all, but even the best burgers get old. Amiright?

My latest obsession? Kebabs!

What’s got me head over heels for kebabs?

1.) I bought a ton of skewers and need to figure out what to do with a lifetime supply
2.) meat cooks so much faster when in bite-sized pieces
3.) skewers are perfectly portioned to avoid over-eating
4.) they’re loaded with protein and cut down on the carbs
5.) and they’re super versatile (heyyyy vegetarians, I got you)!

Starting to see the magic? Oh, and bonus reason: rain ain’t got nothing on kebabs because those babies can be baked, too! In fact, I made the Mediterranean Meatball Skewers (below) in the oven last week. I paired ’em up with some roasted broccoli and brown rice for easy lunches all week long.

Back to that grill though…while I’m no guru, I’ve learned a thing or two along the way. Here are a few gems of knowledge so you can skewer like a master, too.

Skewering Tips

1.) Soak ‘Em Real Good: If using wooden skewers, it’s always best to soak them in water for 10-30 minutes before grilling to ensure the wood doesn’t burn. However, bamboo skewers have a higher heat tolerance, so you *might* be fine if you’re in a pinch.
2.) Bring That Meat To Room Temp: When you’re ready to grill, take the meat out of fridge and allow it to reach room temperature. This will ensure the meat cooks more quickly and doesn’t get too tough. If you put cold meat on the grill, it will take longer to reach the appropriate cooking temperature and could dry out or toughen the meat.
3.) Marinading IS Worth It: ever had a piece of grilled chicken or a steak that was just so juicy and flavorful? And maybe you assumed it was the cut, quality or how it was cooked. Could be. But I’m guessing the magic was in allowing a marinade to slowly soak into the meat. A general rule of thumb is about two hours for most marinades. And always marinade in the fridge for food safety.
4.) Double Up the Skewers: I like to double up the skewers to allow the kabobs to lie flat on the grill and ensure to that nothing falls off. This works especially well for more delicate foods like fish.
5.) Equal Parts, Equal Cook: To ensure equal cooking, cut the pieces of meat and vegetables into similarly sized pieces. That way, the vegetables won’t scorch. Or, cook the meat and vegetables on separate skewers.

And we all know no barbecue is complete without…dips! I like to have an assortment of flavorful dips and fresh veggies to keep hunger at bay. This is also a great way to get in some filling fiber to avoid over-eating while you’re waiting for all the grillables (speaking from experience here). Two of my favorite homemade dips are a Roasted Red Pepper Cashew “Hummus” and Sweet Pea and Parmesan Dip – both are great for veggies…or for dunking those kebabs. Because dunkers always have more fun

Ready to fire up the grill? Dive in below.

STEAK AND SUMMER SQUASH KEBABS WITH CILANTRO SAUCE
Makes: 8 skewers

Ingredients:
– 2 lbs of steak, cut into 1-inch pieces
– 1 8-ounce carton of baby bella mushrooms, cut in 1/2
– 2 zucchini, cut into 1/4 inch slices
– 2 summer squash, cut into 1/4 inch slices
– 1 bunch of fresh cilantro
– 1 small onion, peeled
– 2 cloves of garlic, peeled
– 1 green chili pepper such as a Anaheim or Hatch chili pepper, seeds and stem removed
– 2-inch piece of ginger, peeled
– 1 1/4 tsp salt
– 1 lime
– 3-5 T olive oil

Directions:
Step 1: Prepare the cilantro sauce by placing the cilantro, onion, garlic, chili pepper, ginger, salt and juice of the lime in a food processor. Chop until a paste forms then add olive oil until you achieve your desired consistency.
Step 2: Place half the cilantro sauce in a gallon-sized plastic bag. Add the steak pieces to the bag and massage to cover each of the pieces. Place in the refrigerator to marinade for up to 2 hours. Place the remainder of the sauce in a small bowl in the refrigerator. Soak your skewers at this time in a few inches of water – I use a 9×13 cookie sheet or baking pan.
Step 3: Once the steak has marinaded, remove from the fridge and thread onto the skewers, alternating with pieces of zucchini, summer squash and baby bella mushrooms.
Step 4: Spray olive oil on the grill and place skewers 1-inch apart. Grill the skewers for 8-10 minutes, turning every 2 minutes. Enjoy with additional sauce!

LEMON SALMON SKEWERS WITH KALE WALNUT PESTO
Makes: 8 skewers

Ingredients:
Salmon Skewers
– 2 lbs of salmon, skin removed and cut into 1-inch pieces
– 1 lemon, thinly sliced
Kale Walnut Pesto
-1 bunch of curly kale, stems removed
-1 bunch of basil, about 1 C
– 1/4 C walnuts
-1 lemon
-1 garlic clove
-1/2 C of extra virgin olive oil
-salt and pepper to season
-optional 1-2 tsp nutritional yeast
Directions:
Step 1: Make the sauce by placing all the Kale Walnut Pesto ingredients in a few processor. Pulse for a chunkier consistency or puree for a more liquid pesto. Taste and add more olive oil, salt or pepper to achieve desired flavor and texture. You will have plenty of extra and this will keep in the fridge for a week. Place in a small bowl, cover and refrigerate.
Step 2: Option to marinade the salmon by placing half the pesto in a gallon plastic bag with the salmon pieces. Massage to cover each of the pieces and place in the fridge for up to 2 hours. Soak your skewers at this time in a few inches of water – I use a 9×13 cookie sheet or baking pan.
Step 3: Thread the salmon pieces onto two skewers per kebab, alternating between salmon and the lemon slices.
Step 4: Spray olive oil on the grill and place skewers 1-inch apart. Grill the skewers for 8-10 minutes, turning every 2 minutes. Enjoy with additional sauce!

Mediterranean Meatball Skewers
Makes: 8 skewers

Ingredients:
Meatballs
– 1 lb of ground turkey
– 1/2 red bell pepper, small diced
– 1/4 C red onion, small diced
– Handful of fresh spinach
– 1/4 C feta cheese
– 1/4 C panko bread crumbs
– 3 cloves of garlic, minced
– 1 egg, beaten
– 1/2 tsp salt
– 1/2 tsp pepper
– 1/2 tsp oregano

Skewers
– 1/2 red onion, cut into 1-inch wedges
– 1/2 red bell pepper, cut into 1-inch wedges

Directions:
Step 1: If making in the oven, pre-heat to 350 degrees Fahrenheit. Add all of the meatball ingredients to a medium mixing bowl and massage with your hands to combine. Roll into 1-2 inch balls and place on a lightly greased piece of tin foil on top of a cookie sheet.
Step 2: Thread the meatballs onto pre-soaked skewers, alternating between the meatballs, red onion wedges and red bell pepper wedges, leaving at least 1-inch at the ends of each skewer to be able to turn the skewers.
Step 3: If baking in the oven, place the cookie sheet in the middle rack for 30 minutes, flipping the skewers mid-way through the cook time. If grilling, spray olive oil on the grill and place skewers 1-inch apart. Grill the skewers for 8-10 minutes, turning every 2 minutes. Enjoy with the Roasted Red Pepper Cashew “Hummus” below!

Roasted Red Pepper Cashew “Hummus”
Makes: 1 mason jar

Ingredients: 
– 1 red bell pepper, roasted (I bought a jar from Trader Joe’s)
– 1 C raw cashews soaked overnight in the fridge
– 1/2 C of water
– 1 clove of garlic (or 1 tsp of jarred, minced garlic)
– 1 tsp smoked paprika
– 1 tsp nutritional yeast
– 1/2 tsp salt
– freshly ground black pepper, to taste
– optional: 1 scoop of Vital Proteins Collagen Peptides

Directions:
Make the roasted red pepper crema by adding all of the ingredients to a food processor. Pulse until the texture is creamy, adding more water if the mixture is too thick. Enjoy with fresh vegetables, crackers or kebabs!

Spring Pea & Parmesan Dip
Makes: 1 mason jar

Ingredients: 
– 10 oz fresh peas from the pod (option to defrost frozen peas)
– 1 garlic clove, minced
– 1/2 C grated Parmesan cheese
– 1 tsp salt
– 1/4 tsp pepper
– 1/3 C extra virgin olive oil

Directions:
Make the dip by adding all of the ingredients to a food processor. Pulse until the texture is creamy, adding more olive oil if the mixture is too thick. Enjoy with fresh vegetables, crackers or kebabs!

Fingers crossed for sunny skies everywhere this Memorial Day weekend!

The post Sun’s Out, Skewers Out! appeared first on The Shooks Life.