Healthy Meal Prep | Menu 10 | Spiced Pumpkin Soup, Tropical FroYo, Jerk Chicken | The Domestic Geek

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Jerk Chicken
3 tbsp olive oil
1/4 cup lime juice
5 garlic cloves, minced
2-4 scotch bonnet peppers, minced
½ red onion, roughly chopped
2 tsp ginger, grated
1 tbsp fresh thyme leaves
1 tbsp allspice
1 tsp ground cinnamon
2 tbsp honey
salt and pepper
4 chicken legs

In a food processor blend olive oil, lime juice, garlic, scotch bonnet peppers, red onion, ginger, thyme, allspice, cinnamon, honey, salt and pepper until smooth. In a large zipper bag add chicken and hot pepper purée. Massage into chicken and let sit in the refrigerator for at least 2 hours. Preheat oven to 400F and spread chicken on a baking sheet. Bake chicken for approximately 40-45 minutes or until chicken reaches 165F. Store in the refrigerator for up to 3 days.

Rice & Peas
1 tbsp coconut oil
1/2 onion, finely diced
2 garlic cloves, minced
1 tbsp fresh ginger, grated
1/2 tsp ground allspice
1 cup rice
1 14oz can coconut milk
1 1/2 cup broth or water
1 can red kidney beans, rinsed and drained
3 green onions, sliced
salt and pepper

In a medium saucepan melt coconut oil over medium heat. Add onion and and cook for 3-4 minutes. Add garlic, ginger and allspice and sauté for an additional minute. Add rice, coconut milk and broth. Gently simmer for approximately 20 minutes, or until rice is cooked and liquid is absorbed. Stir in kidney beans and green onions and let sit for a few minutes or until beans have heated through. Store in the refrigerator for 3-4 days.

Spiced Pumpkin Soup
1 tbsp coconut oil
1 onion, finely diced
4 garlic cloves, minced
1 scotch bonnet pepper, seeded and minced (optional)
4 cups vegetable broth
1 cup coconut milk
4 cups pumpkin puree
1 tsp fresh thyme leaves
1/4 tsp allspice
salt and pepper

In a large soup pot melt coconut oil over medium-high heat. Add onion and cook until it becomes soft, about 3-4 minutes. Add garlic and scotch bonnet peppers and cook for another 30 seconds. Add broth, coconut milk, pumpkin puree, thyme and allspice. Simmer for 10-15 minutes. Season well with salt and pepper. Serve immediately or store in the refrigerator for 4-5 days.

Mango Shrimp Salad
2 tsp coconut oil
1 lb shrimp
1/2 tsp red chilli flakes
salt and pepper
2 limes, juiced
3 tbsp olive oil
1 tbsp fresh cilantro, finely chopped
½ jalapeno, minced
2 mangoes, diced
1 red bell pepper, diced
1/2 red onion, finely diced
mixed greens

Heat coconut oil in a large skillet over medium-high heat. Add shrimp and season with red chili flakes, salt and pepper. Cook for 3-5 minutes until pink and opaque. Remove from heat and set aside. In a small bowl whisk lime juice, olive oil, jalapeno and cilantro. Divide dressing between 5 jars. Layer red pepper, mango, red onion and greens. Toss before eating. Salads can be refrigerated for 4-5 days. Store shrimp separately for 2-3 days.

Tropical Breakfast FroYo
1 cup plain yogurt
2 ripe bananas, sliced & frozen
1 cup pineapple, chopped & frozen
1 cup strawberries, Chopped & frozen
2 tbsp honey
1 tsp vanilla extract

Thaw frozen fruit for 5-10 minutes. In the bowl of a food processor combine yogurt, banana, pineapple, honey and vanilla extract. Blend until mixture is completely smooth. Add strawberries and pulse until strawberries are mixed in but still chunky. Store in the freezer for up to 1 month. Serve with granola.

Roasted Peppers, Corn & Pineapple
1-2 tbsp coconut oil, melted
2 red bell peppers, diced
2 cups corn, fresh or frozen
1 red onion, diced
2 cups pineapple, diced
salt and pepper

On a large non-stick baking sheet combine red peppers, baby corn, red onion and pineapple. Toss with coconut oil and season with salt and pepper to taste. Bake at 400F for 20-30 minutes or until vegetables have softened and are slightly caramelized. Store for 4-5 days.

Tropical Trail Mix
1 cup roasted cashews
½ cup dried pineapple
½ cup banana chips
½ cup dried mango
¼ cup dried papaya
¼ cup candied ginger
¼ tsp ground allspice

In a medium bowl, toss together all ingredients. Enjoy immediately or store in an airtight container for up to 2 weeks.

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