@fuelinajarboston @fuelinajar @fuelinajarbos
fuel in a jar Portable,
portion-control meals.
by
Legna Primera.
fuel in a jar.
Portable,
portion-control meals.
Legna Primera.
TABLE OF CONTENTS. morning power 8 10
Cocoa Banana Overnight Oats Peanutbutter Oats
the middle of the day
14 16 18
Taco Salad Instant Ramen Zoodles Zucchini Noodle Salad
sugar rush
21 22
Butterscotch Post de Crème Roasted Strawberry Parfaits
YOU SHOULD EAT FROM A JAR BECAUSE IT IS...
cheap
the right portion
easy to pack
morning power
10 |
fuel in a jar
Cocoa Banana Overnight Oats.
INGREDIENTS
DIRECTIONS
1
2 cups rolled oats 1 1\2 cups milk
2
1\2 cup yogurt 1 banana 1 tbsp cocoa
Mix all the ingredients together in a bowl or jar and place in the fridge, preferably overnight or for at least 1 hour. When you are ready to tuck in, remove from the fridge and top with toppings of your choice.
1 tbsp honey or maple syrup toppings of your choice
The oats can stay in the fridge covered for 2-3 days.
morning power
110 calories.
| 11
12 |
fuel in a jar
160 calories.
morning power
Peanutbutter Overnight Oatmeal.
INGREDIENTS 1/2 cup unsweetened plain almond milk 3/4 Tbsp chia seeds 2 Tbsp natural salted peanut butter or almond butter (creamy or crunchy) 1 Tbsp maple syrup (or sub coconut sugar, organic brown sugar, or stevia to taste) 1/2 cup gluten free rolled oats
After workout perfect snack.
DIRECTIONS
1 2
3
add almond milk, chia seeds, peanut butter, and maple syrup (or other sweetener) and stir with a spoon to combine. The peanut butter doesn’t need to be completely mixed with the almond milk. Add oats and stir a few more times, then press down with a spoon to ensure all oats have been moistened and are immersed in almond milk. Cover securely with a lid or plastic wrap and set in the refrigerator overnight until the next day, open and enjoy as is, or garnish with desired toppings.
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the middle of the day
16 |
fuel in a jar
Taco Salad.
INGREDIENTS Salsa Lettuce Tomatoes Black Beans Corn Salsa - homemade or store bought Taco Meat
DIRECTIONS
1 2
3
Cook taco meat. Use ground meat preferibly and cook it with only a little juice. Wash lettuce and tomatoes. Cut them into little pieces and let them dry. Drain beans. Layer ingredients: salsa, lettuce, tomatoes, black beans, corn salsa, taco meat, cheese and tortilla strips and add lid to jar.
Chedar Cheese Tortilla Strips or Corn Chips
Eat fresh and delicious!
the middle of the day
| 17
430 calories.
18 |
fuel in a jar
390 calories.
the middle of the day
Zucchini Ramen Noodles.
INGREDIENTS 2 chicken breasts 1 tablespoon sea salt 8 ounces of mushrooms, roughly chopped 1 tablespoon ghee or coconut oil 2 large zucchini 2 cups red cabbage, thinly sliced 2 cups greens, thinly sliced
Less calories than regular noodles.
DIRECTIONS
1 2
3 4
Sprinkle the chicken breasts evenly with the 1 tablespoon of sea salt and place them in a baking dish. Bake the chicken for 20 min. Sauté the mushrooms until browning and softened, about 3-5 minutes. Remove from heat and let cool. Spiralize the zucchini and set the noodles aside. Then add all of the ingredients for the “chicken” bouillon to a medium sized bowl. With a fork or whisk, combine the ingredients until evenly distributed. Divide the chicken cubes evenly among 6. Then add equal amounts of red cabbage to each mason jar, followed by equal amounts of sliced greens and sautéed mushrooms. Top the mushrooms with 1 tablespoon of bouillon powder in each jar. Stuff the rest of the space in the jar with zucchini noodles.
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20 |
fuel in a jar
Zucchini Noodle Salad.
INGREDIENTS For the dressing: 1/2 avocado 2 tbsp coconut milk juice of 1/2 lime For the rest: 1/3 cup cooked quinoa 2 tsp minced cilantro 1.5 tsp coconut flakes 3 asparagus stalks, chopped into 1� pieces 1/4 cup green peas
DIRECTIONS
1 2
3 4
In a food processor, place in all of the ingredients for the dressing. Pulse until creamy. set aside. In a bowl, combine the quinoa, cilantro and coconut flakes. Toss to combine and set aside. Bring a small saucepan filled halfway with water to a boil. Then, add in the asparagus. 1 minute later, add in the peas. Cook for 3-4 minutes or until vegetables are cooked and pour out into a colander. Assemble your mason jar salad. First, put in dressing. Second, the zucchini noodles. Then, the quinoa. Then, the scallions. Then, the asparagus & peas. Then, the feta. Put the lid on the mason jar and refrigerate for later use.
1 medium zucchini, Blade C 2-3 scallion stalks, diced 1/4 cup cubed feta
DETOX!
the middle of the day
510 calories.
| 21
sugar rush
24 |
fuel in a jar
Butterscotch Post de Crème.
INGREDIENTS 1 1/2 cups heavy cream 6 tablespoons dark brown sugar 1/4 teaspoon salt 6 tablespoons water 2 tablespoons Demerara sugar 4 large egg yolks 1/2 teaspoon vanilla
DIRECTIONS
1 2
3 4
Share them, or dont...
Bring cream, dark brown sugar, and salt just to a simmer in a small heavy saucepan over moderate heat, stirring until sugar is dissolved. Bring water and granulate sugar to a boil in a 2-quart heavy saucepan over moderate heat, stirring until sugar is dissolved, browned and bubbly, about 5 minutes. Remove from heat and add cream mixture, whisking until combined. Bring a small saucepan filled halfway with water to a boil. Then, add in the asparagus. 1 minute later, add in the peas. Cook for 3-4 minutes or until vegetables are cooked and pour out into a colander. Whisk yolks and vanilla in a large bowl, then add hot cream mixture in a stream, whisking. Pour custard through a fine-mesh sieve into a 1-quart glass measure.
sugar rush
230 calories.
| 25
26 |
fuel in a jar
290 calories.
sugar rush
Roasted Strawberry Parfaits.
INGREDIENTS 2 cups fresh organic strawberries, quartered 1 tablespoon turbinado sugar 2 cups plain greek yogurt 2 tablespoons honey 1/2 cup granola mint for garnish, optional
DIRECTIONS
1 2
3
In a medium bowl, combine strawberries and sugar. Pour the strawberries on a parchment paper lined baking sheet. Place in the oven and roast for 12 to 15 minutes until the strawberries start to release their juices but are still firm. Set roasted strawberries aside. Mix yogurt and honey in a medium bowl and stir until combined. Assembe In 8 ounce glasses or parfait cups, assemble the parfaits by adding a layer of yogurt to the bottom of the glass. Next add a few spoonfuls of the strawberries on top of the yogurt and then add a spoonful of granola on top of the strawberries. Repeat layers until serving glasses are full. Top the parfaits with a spoonful of strawberries and a sprinkle of granola. Place a sprig of mint for garnish, optional.
The right amount of sugar.
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EAT GOOD. LOOK GOOD. FEEL GOOD.
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