Cooking My Pounds Off

05/19/2025

Mastering Meal Prep for a Work Week: A Simple, Healthy Guide

Meal prep is one of the most effective ways to stay on track with healthy eating, save time during busy weekdays, and reduce stress around mealtime. Whether you're following a plant-based diet or simply trying to eat better, learning how to meal prep for the week can make all the difference.

In this guide, you'll learn practical, time-saving meal prep tips that work—especially for busy women juggling careers, wellness goals, and real life.

Why Is Meal Prep Important?

Meal prepping helps you:

Stick to healthier food choices
Avoid last-minute takeout or convenience food
Save time during the workweek
Reduce food waste
Feel more in control of your routine
If you're tired of asking “What’s for dinner?” every night, it might be time to start meal prepping.

2. Plan Recipes with Overlapping Ingredients
Get more from fewer ingredients. If you’re using sweet potatoes in a curry, roast extras for a salad or a buddha bowl. This kind of smart planning reduces waste, shortens your grocery list, and makes prep day faster. You’ll also save money by buying in bulk.

Example: Chickpeas can become hummus, salad toppers, and curry base—three meals from one can!

3. Embrace Batch Cooking
Cook once, eat multiple times. Grains like quinoa, rice, or farro, roasted vegetables, or legumes can be made in big batches and used throughout the week. Freeze extras if needed—batch cooking helps eliminate the excuse of “nothing to eat.”

Tip: Use sheet pans for roasting several veggies at once. While they’re in the oven, simmer grains and beans on the stovetop.

4. Utilize Versatile Sauces and Dressings
This is where the flavor lives. Make 2–3 sauces that you can drizzle, dip, or toss with anything. Think herby vinaigrettes, tahini-based sauces, pesto, or yogurt dressings. These take your basics and turn them into crave-worthy meals.

Try this: Blend tahini, lemon juice, garlic, parsley, and water for a creamy, zesty green sauce you’ll want on everything.

5. Invest in Quality Storage Containers
Organization is half the battle. Use stackable glass containers with tight-fitting lids so your meals stay fresh and easy to reheat. Mason jars are perfect for layered salads or overnight oats, and clear containers let you see what’s ready to go.

Bonus tip: Label your containers with the day you prepped using a piece of tape and a Sharpie.

6. Incorporate Time-Saving Shortcuts
This is not a test of culinary pride. Pre-cut vegetables, pre-washed greens, canned beans, frozen rice, or pre-cooked lentils can all be lifesavers—especially during busy weeks. These little conveniences still count as real food.

Keep a mix of frozen essentials on hand like corn, peas, chopped spinach, and mango chunks for smoothies or stir-fries.

7. Keep a Meal Prep Journal
Track what worked, what flopped, and what you’d change next time. Over time, you’ll build a library of easy wins. Note how long prep took, how you felt during the week, and whether you had too much or too little of anything.

Use a simple notebook, a note on your phone, or a printable template. It’s your roadmap to smarter prep.

8. Choose a Culinary Theme
Themes make it fun and cohesive. Think “Mexican-Inspired Week,” “Mediterranean Mood,” or “Asian Bowl Week.” It helps streamline shopping and ensures your meals feel varied without overcomplicating things.

Example: Mediterranean week? Think chickpea salad, lentil tabbouleh, lemony tahini sauce, and herbed quinoa.

9. Prep Components, Not Just Full Meals
Instead of building full meals, prep the building blocks: a cooked grain, a protein source, a couple of vegetables, and a sauce. This gives you the flexibility to mix and match depending on what you're in the mood for—and prevents burnout from eating the same meal five times.

A base of quinoa + roasted veggies + lentils can become a warm bowl, a wrap filling, or a salad topper.

10. Start Small and Build Up
You don’t need to prep for the entire week on day one. Try prepping just lunches, or only Monday–Wednesday to begin. As you gain confidence, you can scale up. Remember: progress, not perfection.

Pro tip: Even chopping your veggies ahead saves a ton of time on busy nights.

Final Thought:
Meal prep is not about control—it's about creating ease. It’s an act of self-care, a way to nourish your body with intention, and a tool for thriving in a busy life. Start with what feels manageable, and give yourself grace as you find your rhythm

05/13/2025

I just ate and now I look 5 months pregnant feeling? Let’s talk about it.

Bloating is common — but that doesn’t mean it’s normal.

These 7 gentle, everyday habits support your digestion naturally and sustainably (no gimmicks or detox teas needed).

🌿 Try just one or two this week and notice the difference.

1.Identify Food Intolerances

Certain foods — like gluten, dairy, or even high-FODMAP fruits — can trigger bloating if you're sensitive to them.

📝 Try this: Keep a simple food + symptom journal for a week to spot patterns. You might be surprised which foods cause discomfort.

2. Gentle Abdominal Massage

A light self-massage can help stimulate digestion and move trapped gas.

💡 How to try it: Gently rub your belly in a clockwise direction, starting near your right hip. Do this for a few minutes after meals or before bed.

3. Moderate Alcohol Consumption
Alcohol can irritate the gut lining, slow digestion, and contribute to bloating.

✨ What helps: Limit intake to 1 drink or less, and hydrate with water in between. Consider skipping alcohol a few nights a week.

4. Move Daily
Daily movement helps your GI system move too.

🏃‍♀️ Even 10–15 minutes of walking after meals can improve digestion, reduce bloating, and help you feel lighter.

5. Limit Sugar (and Sugar Alcohols)
Limits simple sugars and sweeteners like xylitol and sorbitol, they are often found in gum, protein bars, and “sugar-free” foods — and they can cause serious bloating.

6.Use Smaller Plates
Eating too much at once strains digestion and leads to that too-full, bloated feeling.

🥄 Try this: Serve meals on a smaller plate to encourage slower, mindful eating and portion awareness.

7. Add Probiotic-Rich Foods
Probiotics support gut health and can reduce bloating over time.

Great options: Yogurt (plant-based is the best), sauerkraut, kimchi, kefir, miso, or kombucha.

Start small — 1 serving a day — and see how your gut responds.

Feeling bloated doesn’t have to be your norm. Start with 1 or 2 of these habits this week and tune in to your body. Which one do you already do?

05/11/2025

Happy Mother's Day to all the incredible women!
Whether you're a mom, a mother figure, or someone who nurtures others with love and strength—today we celebrate you.
Wishing you a day filled with rest, laughter, and all the love you so deeply deserve.

With love from Elena

05/02/2025

How to make the best veggie pizza?

CRUST – The Foundation of Flavor & Nutrition

✔️ Whole wheat crust – classic choice with more fiber

✔️ Cauliflower crust – low-carb, gluten-free, and surprisingly good when homemade (add egg, cheese.

✔️ Sweet potato crust – soft, flavorful, naturally sweet, and great for fiber and vitamin A.

Pro tips:

✅ Add ground flax or chia seeds (1 tbsp) to homemade doughs for a nutrient boost.

✅ Always pre-bake your crust at 425°F for 5–7 minutes to avoid sogginess, especially with veggie-heavy toppings.

🧀 CHEESE (OR NO CHEESE!)

Options:

✔️ Part-skim mozzarella – classic but lighter.

✔️ Goat cheese or feta – creamy, tangy, more digestible for many.

✔️ Homemade cashew cheese – super creamy, dairy-free, full of healthy fats.

✔️ Nutritional yeast – sprinkle on top after baking for that cheesy flavor + B12.

✅ Not doing cheese? Try a hummus base or blended white bean spread for creamy texture with fiber + protein. Or use store-bought vegan cheese.

✅ Layer cheese under the veggies so it doesn’t overpower the fresh flavors.

✅ Mix in herbs or garlic powder into your cheese for more flavor

🥦 VEGGIES

Best combos:

✔️ Fry or roast before putting on pizza(pre-cook): mushrooms, zucchini, eggplant, bell peppers, cherry tomatoes, broccoli, carrots, beets

✔️ Raw post-bake toppers: arugula, basil, sprouts, pickled red onions, sweet corn, artichokes, caramelized onions, kimchi or olives

BONUS FLAVOR BOOSTERS

✅ Brush crust edges with olive oil, and garlic, before baking for a golden, flavorful finish.

✅ After baking, drizzle with balsamic vinegar, or chili oil.

✅ Sprinkle h**p seeds, and pumpkin seeds for crunch and nutrients.

A veggie pizza isn’t just a treat — it’s a canvas for creativity and nutrition. The best pizza is the one that makes you feel good — inside and out. 💚

Ready to make yours?

04/20/2025

Happy Easter to all who celebrate! Why do we celebrate Easter with bunnies and eggs?

In the U.S., Easter is a beautiful blend of faith, folklore, and springtime joy.

The Easter Bunny? That’s from old German folklore. A mythical hare (Osterhase) who laid colorful eggs for well-behaved kids. German immigrants brought the story to America in the 1700s, and kids started making nests for the bunny—which became today’s Easter baskets.

Eggs have always symbolized new life. During Lent, people couldn’t eat them, so they’d boil and decorate them for Easter feasts. Add a dash of European tradition and voilà—Easter egg hunts were born.

Today’s American Easter is a colorful mix: Brunch foods, egg hunts, chocolate bunnies, fancy outfits, flowers, and family meals.

It’s a holiday where faith meets spring, with a sprinkle of whimsy and a lot of pastel candy.

May your day be full of peace, joy, and a little bit of magic.

03/28/2025

💜 One of the Secrets to Longevity? This Powerful Purple Superfood! 🍠✨

As a nutritionist and chef, I always look for ingredients that taste amazing and support long-term health. Two of my favorites? Beni Imo (Okinawan Purple Sweet Potato) and Ube (Filipino Purple Yam). These vibrant, antioxidant-rich superfoods are packed with nutrients that help slow aging, boost collagen, and fight inflammation—all while being naturally sweet and incredibly delicious.

✨ Beni Imo: Okinawa’s Longevity Secret

I’ve always been fascinated by Okinawa, Japan, home to some of the world’s longest-living people. Their diet includes Beni Imo, a stunning purple sweet potato loaded with anthocyanins, the same antioxidants found in blueberries. These compounds help reduce oxidative stress, support heart health, and keep skin youthful.

🍠 Flavor: Sweet, creamy, and slightly nutty
🔥 Best Ways to Eat:
• Roasted (Yaki Imo-style) – My personal favorite!
• Mashed – A fiber-rich, gut-friendly side dish.
• Blended into soups or desserts – A colorful and nourishing addition to meals.

💜 Ube: The Filipino Beauty & Brain Booster

Unlike Beni Imo, ube is a yam, with a moist, creamy texture and a rich vanilla-like, nutty sweetness. It’s one of my favorite natural dessert ingredients because it adds both vibrant color and essential nutrients like vitamin C, which boosts collagen production for healthier skin.

🍠 Flavor: Sweet, nutty, and slightly earthy
🔥 Best Ways to Eat:
• Ube Halaya (Sweet Ube Jam) – A traditional Filipino treat that’s smooth, rich, and packed with nutrients.
• In Smoothies & Lattes – I love blending it with coconut milk for a creamy, antioxidant-packed drink.
• In Cakes, Ice Cream, or Pancakes – Naturally sweet and perfect for healthier desserts.

I’ve always believed that food should be both delicious and functional, and these purple powerhouses prove that you don’t have to sacrifice flavor for health.
💜 Have you tried these before? And if you wonder where I took pics of this beautiful Ube cake, check out in NYC
They have amazing plant-based healthy desserts!
💜

01/13/2025

Valentine’s Special: Restaurant-Style Cajun Lobster Tails

Nothing says romance like a luxurious, home-cooked meal featuring Cajun lobster tails—a dish that’s as impressive as it is easy to prepare.

Finding high-quality lobster tails that are sustainably sourced and flavorful can be a challenge. Most options at the store are either bland, tough, or frozen beyond recognition. But thanks to Fulton Fish Market (delivered to your door!), I can create a seafood experience that rivals any restaurant.

2 lobster tails (get 15% off link in my bio)

4 Tbsp olive oil

2 tsp Tony's Cajun seasoning, unsalted

1 tsp dried basil

1/2 tsp Old Bay seasoning

1/4 tsp garlic powder

1 large lemon, juice + 2-3 lemon slice for presentation.

Steps:

Start by thawing your lobster tails in the refrigerator overnight. Rinse the thawed lobster tails under cold running water to remove any grit or ice crystals. Using kitchen scissors, cut through the top of the shell from the wide end to the tail fin. Be careful not to cut into the meat beneath. Gently pry apart the shell where you’ve cut to expose the meat.

Slide your fingers or a spoon under the meat to loosen it from the bottom shell, keeping it attached at the tail end. Check for a dark vein running along the length of the tail. If you see one, gently pull it out with your fingers or rinse it away under running water. Rinse under the running cold water to remove any shell pieces. Pat the lobster tails dry with a paper towel.

In a small bowl, combine oil, seasoning, and lemon juice. Divide the mixture in half and brush the lobster meat with seasoned oil.

Place the prepared lobster tails on a baking tray and bake at 400°F for 12–15 minutes. You’ll know they’re ready when the shells turn bright red and the meat is tender, opaque, and white.

Plate your lobster tails on a serving platter, paired with your side of choice. I recommend a simple green salad or sautéed leafy greens like spinach or kale. Brush the cooked lobster with the leftover seasoned oil and serve.

💌 Special Offer: Make this Valentine’s Day even better! 🦞💕 Head to the link and receive 15% off
https://favd.co/cookingmypoundsoff/fultonfishmarket

12/02/2024

https://www.cookingmypoundsoff.com/egg-replacements-nutrition-benefits-and-how-to-use-them/

Learn more about how to swap eggs with plant-based substitutes to enjoy your favorite recipes! Transform them into dishes that are approved by everyone.

10/17/2024

What you think?