How to Cook in Bulk

You'll Never Run Out of Healthy Food Again

Cooking in bulk makes life much easier! Here are some instructions on how to cook some favorite diet foods in bulk.

Chicken:

• Fill a full-sized crock pot halfway with water

• Add 8 pounds of raw chicken breast

• Cook 8.5 hours on LOW

This makes chicken that literally falls apart and is great for any dish. To add flavor, try liquid smoke or Mrs. Dash seasonings.

For storage, measure out portions, place in a Ziploc baggie, and freeze chicken that is not consumed within 5-7 days.

Freezer life: 1 year

Fish:

• Thaw out 2 pounds of fish

• Preheat oven to 325 degrees

• Line an extra-large cookie sheet with aluminum foil

• Spray cookie sheet with olive oil

• Place fish on cookie sheet

• Cook 15 minutes or until the center flakes

To add flavor, try flavored olive oil, natural herbs, or Mrs. Dash.

For storage, measure out portions, place in a Ziploc baggie, and freeze fish that is not going to be consumed within 5 days.

Freezer life: 6-9 months

Flank Steak:

• Pound out both sides of a 2-3 pound flank steak

• Place in a baking dish

• Add an acidic marinate (I usually use red wine, garlic, olive oil, lemon juice and pepper)

• Cover with foil and refrigerate for 8 hours, flipping once to get both sides marinated

• Set oven to BROIL

• Put steak on a broiling pan and don’t forget to add a little water to the bottom of the pan

• Broil for 18 minutes

• Let cool and thinly slice against the grain

For storage, measure portions, wrap in foil, and freeze steak that is not consumed within 5-7 days.

Freezer life: 6-8 months

Sweet potatoes:

• Peel the desired amount (I usually do 4 large potatoes at a time)

• Slice in 1-2 inch pieces with a large knife

• Place in a large microwave-safe bowl

• Cover with Glad Press’n Seal wrap

• Microwave on the potato setting

• Let stand for 15-20 minutes, covered

• Sprinkle with desired seasoning (I use a cinnamon and Stevia mix)

For storage, measure out portions, place in a Ziploc baggie, and freeze potatoes that will not be consumed within 7 days.

Freezer life: 4-6 months

Note: Only put COOKED sweet potatoes in the fridge. If RAW potatoes are put in the fridge, it will alter the taste.

Asparagus:

• Preheat oven to 475 degrees

• Wash a bundle with cold water for 15 seconds

• Line a large cookie sheet with aluminum foil

• Spray with olive oil

• Line asparagus on the cookie sheet and spray them with olive oil (I like sesame olive oil)

• Top with your favorite seasoning such as garlic, salt and sesame seeds

• Bake for 15 minutes

For storage, measure out portions, wrap in foil, and place asparagus that is not consumed right away in the fridge.

Fridge life: 5 days

Cooking in bulk is a great way to stay on track with ready-made meals. So make out your diet and get to cooking :)

Jennifer Andrews

Jennifer Andrews is a IFBB Pro Bikini Athlete, certified trainer/business owner with Fine Fanny Fitness, and Team Bombshell coach. Jennifer is a sponsored athlete for Beautyfit and Better Bodies.

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E-mail: finefannyfitness@hotmail.com

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