Tag: meals

Cooking with SunBasket

So to date, I have written about my experience to date with HomeChef, who I recently found out was hyped about by none other than Hillary Duff. I actually have a few updates since my last post from a couple of weeks ago (you can read it here), but this post is about a whole new company that I recently learned, researched, and took the plunge with! If you couldn’t tell already by the title, the company I am referring to is SunBasket.

First off, SunBasket is like HomeChef in that it is a cook-at-home meal delivery service. The ease in picking my dinners was great – they both even have apps for iOS and Android so you can make changes on the go. So what I want to do is a comparison of the two, with the caveat that I have not yet received my first order from SunBasket.

Let’s take a look at the next two weeks of recipes (this week I am doing HomeChef and next week SunBasket to test it out):

HomeChef (week of 9-16)
Hot jalapeño jelly-glazed salmon with crispy onion asparagus
Crispy salt and pepper shrimp with red bell pepper
Chicken Kiev with parsley-garlic butter and green beans
Greek Chicken & couscous with cucumber and feta
Cotija-crusted pork chop with Spanish rice

SunBasket (week of 9-23)
Spicy Greek shrimp with tomatoes, feta, and orzo
Korean chicken japchae with glass noodles and vegetables
Fettuccine Bolognese with garlic-sauteed baby broccoli
Mediterranean lemon chicken
Palermo steaks with warm fennel and tomato salad

Right off the bat, the menu selection from SunBasket is more cultural than HomeChef though I see HomeChef trying to make some bold choices!

Next, let’s compare prices, excluding any promotions:
HomeChef – $99.50 for 5 meals, 2 servings ($9.95 per serving)
SunBasket – $79.90 for 5 meals, 2 servings ($7.99 per serving)

So there is a cost-saving for SunBasket over HomeChef on a weekly basis. Now SunBasket’s prices do increase if you order fewer meals per week ($9.99 per serving when you order 2 meals; $8.99 per serving when ordering 3 meals). However, for the sake of not having to worry about meals during the workweek AND comparing evenly, we are doing 5 meals per week.

How about add-ons? What are add-ons, you ask? Well, let’s say you want to have some lunch meals or snacks OR you really liked the sauce you got in one of the meals and want to order more…
HomeChef add-ons vary week to week, but usually, consist of 2 salads, smoothies and protein packs (like extra meat or chicken).
SunBasket add-ons seem to be more plentiful. They actually break down their orders into Dinners, Breakfast, Lunch, Snacks, Proteins, and Pantry. Under breakfast, there are 5 options for egg bites, yogurt, oatmeal, granola, bread and spreads, juices, and coffee/tea. Under lunch, they have salads, soups, noodle bowls, and flatbreads. Snacks consist of dips, snackable veggies, nuts, crackers, sweets, jerky, and bars (think fig bars). The protein section is fairly self-explanatory but you can buy extra meats, chickens, fish, or vegetarian options! For the pantry, you can buy fresh kinds of pasta, sauces, oils, soups, large flatbreads, and coffees.

What a difference! I mean, I don’t see myself needing to buy a salad BUT it seems like I can really do my grocery shopping through SunBasket if I plan ahead.

Now, what about quality? SunBasket’s main selling point, especially to someone that isn’t subscribed, is that they are an organic company which means you can eat clean and organic – great for my Paleo friends! You can also customize your menu more so than with HomeChef. You can select a plan if you are paleo, vegan, vegetarian, gluten-free…or you can mix it up. With HomeChef, their ingredients are fresh but it is not are not always organic – I don’t always run to organic so it doesn’t quite bother me very much.

Overall I am waiting to see what next week’s box looks like as it’ll be my first with SunBasket! This may be a game-changer OR I will bounce back and forth depending on the meal selections. Either way, I have to say that these are some great options to try in order to save money, time, and the stress of having to cook something new every night!

So inquiring minds want to know… Have you tried any cook-at-home meal delivery companies? Are you interested in an unboxing of SunBasket’s delivery? Are you interested in signing up for one of the two mentioned above?

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Health: Protein Powder Supplements

In order to maintain a healthy weight and still allow my body enough nutrients, I have been turning to protein powders to fill some of my dietary gaps. Many of you know that I have opted to having a healthy, homemade smoothie every weekday that usually supplements my breakfast and lunch. So how do I get one little smoothie to actually fill me up that much that I’m not order GrubHub every day? Protein.

Now by protein I don’t necessarily mean straight out fish or eggs or meat or diary but rather a supplement powder that can be added to the cocktail of fruits and vegetables. I am sure you have seen a wide variety of protein powders on the shelves of your local grocery store, but are they all created equal? Simply put, no.

So I want to break down the different types of protein powders available which are the foundation of the supplement, regardless of whatever name is on the label. Some supplements are good for vegans while others are meant to help you gain muscle mass. So which is which? Keep reading!

1) Whey Protein – this is originally derived from milk and is the leading type of protein that is used in supplemental shakes. It is often sold in a powder form and is believed to enhance the immune system. It is also the least expensive type of protein powder and is often enhanced to have better taste by the introduction of flavorings like chocolate or coffee or vanilla. Whey protein also comes in two varieties:

  • a) Whey Concentrate
  • b) Whey Isolate

Yep, so you get twice as confused when you head over to your nutrition store or order online. The main difference between the two? Whey concentrate, like the name states, is concentrated so it is less expensive and has a lower dose of lactose. On the other hand, Whey Isolate has almost no fat and typically has little to no lactose.

2) Casein or Milk Protein – Yep, so this is not to be confused with whey protein which is also a milk derivative (whey and casein actually make up whole milk on a 20:80 ratio). Casein, unlike whey, is slowly absorbed by the body releasing amino acids more steadily. This form of protein has been noted by researchers to be the better option for those that are active while whey is more aligned with stimulating protein synthesis during periods of rest.

3) Egg White Protein – So the name gives it away, but this protein is the old time go-to for protein supplement. Though the taste is gross in comparison to the flavor-enhanced whey and casein proteins, egg white protein has the same low levels of fat and carbs. So perhaps this is an option if you must stay away from dairy.

4) Plant Protein – Instead of listing out each one, this cumulative “plant protein” concept includes protein from plants like soy, rice, or pea. Vegetarian or Vegan? This is the option that is selected most by people that cannot have dairy or are staying away from animal products. They provide the same amino acids, vitamins, minerals, and antioxidants as their competitors. However, these also provide their plant-benefits so for example, soy protein also has isoflavones which provides added antioxidants and has heart benefits. Typically these are more expensive than their milk counterparts but are easily found at any store.

5) Beef Protein – Saved for last as it is most commonly used by bodybuilders, as is beef in general. Beef protein, as the name suggests, is derived from beef but is also sorted down to remove high levels of fat and cholesterol while also introducing a flavoring like chocolate or vanilla. In addition to the protein benefit, this protein also offers creatine (which is an organic acid that provides energy to the cells of the body, specifically muscle).

So that’s the list but what does it mean and do you need added protein in your diet? Since most of us are not athletes or body building, please keep in mind that I am speaking to and for average consumers. That means that the following are reasons why the average person is suggested to consume that protein concoction:

  1. You’re not done growing – You are a teenager whose body needs protein as fuel for your muscles to continue to grow.
  2. You’re not done growing – You are an adult that is looking to grow more muscle mass.
  3. You’re not done growing – You have decided that running on the treadmill is not enough and you want to participate in a marathon or started HIIT workouts. Amped up workouts, or workouts that are beyond one’s normal regimen, would require additional fuel in the form of protein.
  4. You’re done growing but you got hurt – Protein feeds your muscles and helps them heal so if you’re in recovery, protein helps the healing process. This is also why it is often recommended to have protein after a workout.
  5. You’re vegan – Nothing wrong with this lifestyle, but there are certain minerals and vitamins that are not readily obtainable if you gave up all meat and animal products, so you need to supplement your diet.

So back to the original question… Do you need protein? Yes. Do you need protein to lose weight? Not really. Do you need to shell out big bucks or jump on various company bandwagons to get protein? Nope. Will I continue to consume my daily protein shake which consists of a variety of the ones listed above? Yep!

Again, protein is for your muscles and even lean muscle needs fuel, but if you are looking to tone or drop a few pounds, you could probably get away with just introducing some more fish or nuts to your diet. Now, if you are trying to increase muscle mass or have changed up your routine altogether, then yes, please invest in the right protein supplement for you.


Shaw, G. (n.d.). Protein Powder: What You Should Know. Retrieved January 11, 2016, from http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/protein-powder

Taylor, M. G. (n.d.). Choosing a Protein Powder - Nutrition Express Articles. Retrieved January 11, 2016, from http://www.nutritionexpress.com:9080/article+index/authors/mark+g+taylor+ms/showarticle.aspx?articleid=896

Volek, J. S. (n.d.). Whey vs Casein: Which one best maintains muscle mass? Retrieved January 11, 2016, from http://www.nutritionexpress.com:9080/article+index/authors/jeff+s+volek+phd+rd/showarticle.aspx?articleid=1082

Smoothie Recipes – Weeks 03 & 04

Sorry that week 03 never got its own week of glory! That week was super busy with classes starting up again. But have no fear, this is a two-fer Sunday post with both week 03 and 04!

Now that week 04 is over, we will be starting back at week 01 and making some small improvements and throwing in a curveball or two – especially since I try to use fresh produce whenever possible and the summer months allow for some great variations!

I also want to share that these smoothies are not for someone that is on a low-carb diet. Though predominantly vegetarian and organic, these shakes allow me to essentially have a meal replacement and often times, two meals are replaced because I am simply not hungry. Each shake varies but they are between 280-350 calories. I do sip them throughout the morning, and sometimes into the afternoon, so I do not find myself snacking as much either. Those that are also a part of the “shake club” are getting a daily dose of at least one serving of vegetables and one serving of fruit, though many shakes are upwards of 3 servings. I also shop weekly for my produce with the exception of the powder supplements and any frozen items.

Remember that each shake contains Combat protein, collagen power, Maca powder, and unless otherwise noted (*), Amazing Greens.
Okay, so disclaimer is out – now on to the important stuff!

WEEK 03

Wake-Me Up Monday*
Cacao Powder, Banana, Coffee (straight from the Ninja after cooling), coconut flakes, vanilla extract, and flax. The liquid base is: almond milk

An Apple a Day Tuesday*
Apples, walnuts, oats (soaked from the night prior), cinnamon, spinach, yogurt, and chia. The liquid base is: almond milk.

Green-a-colada Wednesday
Banana, pineapple, coconut, spinach, Greek yogurt, and flax. The liquid base is: water.

Friday Eve Blues
Blueberries, blackberries, tofu, walnuts, flax and Greek yogurt. The liquid base is: coconut water.

Cheesecake Friday*
Strawberries, non-dairy sour cream, honey graham cracker, cinnamon and ice. The liquid base is: almond milk.

The obvious winner of the week was Cheesecake Friday. This was very indulgent and very rich, even though it was low in fats, dairy-free, and surprisingly not high in calories. It genuinely tasted like a cheesecake and even non-“shake club” members thought it was relatively spot on!
The second place winner was An Apple A Day Tuesday as it mimicked an apple pie!


Week 04

Cup ‘O Sunshine Monday
Carrots, banana, Greek yogurt, mango, papaya, and pineapple. The liquid base is: orange juice.

Watermelon Delight
Watermelon, Greek yogurt, lime juice, mint and ice. The liquid base is: coconut water.

Berry Glad It’s Already Wednesday
Blueberries, blackberries, mango, avocado, chia, honey and peanut butter powder (or almond butter). The liquid base is: coconut water.

Power Through Thursday
Mixed greens, apples, cucumber, zucchini, lime juice, banana, ice, turmeric and ginger. The liquid base is water.

Strawberry Shortcake / Peaches & Cream Friday*
Strawberries, vanilla extract, graham cracker, cinnamon, oats (soaked from the night before), almond butter. The liquid base is: almond milk.
Peaches, vanilla extract, graham cracker, cinnamon, oats (soaked from the night before), almond butter. The liquid base is: almond milk.
This day had two variations due to the availability of frozen strawberries. So “shake club” had the strawberry shortcake and Hubby & I had the peaches & cream.

This week’s winner was actually Wednesday’s shake! It had a lot of flavor without being too overpowering. Also, Friday’s shake was the second choice.


I honestly have to say that after 4 weeks of doing these daily shakes, I do not see an end in sight just yet. I enjoy making these and enjoy getting a good jump start to my day. I don’t snack much anymore. I don’t eat as much -even for dinner. I have more energy, less of a crash in the afternoon, and have noticed a difference with my recovery from workouts as well as the length & strength of my hair, skin and nails.

If you think you want to give these a try, please let me know what you think! I am always open to feedback and suggestions. If you have any tried and true recipes, please let me know!

Next week I will be covering my current blender situation – and no, I do not have a Vitamix, as well as which blender is next on my radar since these are becoming a staple in my household.

Smoothie Recipes – Week 02

As promised, though a day late, the smoothies from last week. Despite Monday being Memorial Day, I made it a point to keep up with the 5-day streak! In fact, I used Monday as a test day to see how a recipe I had planned for later in the week would be.

Just as a reminder, please check out Week 1 – Smoothie Recipes for a recap on what protein, collagen, and other ingredients I use in each smoothie. Also, I do not use any MLM products nor do I do any juicing – I want to make sure I get ALL of the nutrients from my smoothies…fiber and all.


Monday (Memorial Day) – Key Lime Pie
Greek Yogurt, Spinach (for color), ice, protein, one whole lime, lime juice, honey, organic graham crackers, collagen, and Maca. The liquid base was water.

Tuesday – “Pick Me Up Tuesday”
Old-fashioned oats, dates, greek yogurt, iced coffee (I used actual coffee I froze in an ice cube tray), collagen, protein powder, Maca, Greens Powder. The liquid base was almond milk.

Wednesday – Key Lime
Repeated Monday’s recipe!

Thursday – “Going Banana Nuts Thursday”
Banana, chia seeds, almond butter, Maca, cinnamon, walnuts, collagen, protein powder. The liquid base was almond milk.

Friday – “Going Choco-Bananas”
Banana, cacao powder, cinnamon, nutmeg, Greens Powder, protein powder, collagen, Maca. The liquid base was almond milk.


The biggest hit this week was “Going Banana Nuts Thursday” by a landslide! Also, key lime came in second though I still want to manipulate that recipe for a future smoothie!

I have also been dabbling in non-dairy yogurt as an option because some of my friends are steering clear of dairy right now. The only issue I have noticed is that non-dairy yogurt is much more watery than regular or Greek yogurt. In order to maintain a smoothie consistency, I have to cut some of the liquid that I use.

I have also started to add some Creatine powder to my husbands’ smoothies because he is deficient, which we found out after some blood work, and he is looking to start building more muscle mass.


Comment below if you are going to try any of these or are interested in learning more! Do you have any recipes or suggestions for me to try?

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