Kroes - Power food on the go: prep, store & go

PREPARE PRESERVE & TAKE ALONG Rens Kroes W e are all always on the go. Work hard, play hard has really become the norm for a lot of people. It means working hard, keeping up with an array of social obligations, and making sure to relax while youre at it. We run around like crazy.

Oh yeah, and we also want to make sure that we are (and stay) fit and healthy. Our busy lives can be inspiring and can really amp up our energy, but when youre busy and on the go a lot, it can make it difficult to take good care of yourself. When youre on the go, you dont always have a kitchen at your disposal, which makes it even more difficult to maintain healthy eating habits. Its also very tempting to grab a quick snack somewhere en route. What can I bring with me besides just a cheese sandwich in a plastic baggy? How do I resist unhealthy snacks when Im out and about? How do I bring a salad to work? Its precisely these kinds of questions that inspired this book. It felt like the right moment to put my ideas and tips in writing.

I started experimenting with on-the-go recipes when I was quite young. I preferred to devote my allowance to things other than sausage rolls, energy drinks, and cookies. Since then, I have become quite creative in thinking up recipes and Ive become pretty good at planning, prepping, and storing. In this book, I share 62 delicious recipes that can all be taken on the gowhether its to work, to the park, or to dinner with friends. Each recipe includes information on when the best time to prepare it is and how long it keeps. Of course, this all takes a bit of extra time and patience and a willingness to experiment, but spending part of an otherwise lazy Sunday in the kitchen, preparing your breakfast and lunch for the next day, makes it all very manageable.

Whats more, youll be spending your time and energy on something thats good for you (and for your state of mind) and youll feel it. You will create peace, become more creative in the kitchen, and be less inclined to succumb to the temptation to eat unhealthy food when youre out of the house. Thats reason enough to get started, right?

You dont need a fancy kitchen to cook healthy and take care of yourselfjust plan ahead . These tools will help make your pursuit of fresh and healthy food a little easier even in your tiny Amsterdam or New York kitchen. With the right equipment , you can turn any kitchen into a Power Kitchen.Blender A blender is probably the most important tool in the Power Kitchen, no matter how small it may be. Youll use it for your morning smoothie as well as for sauces, soups, and making the batter/dough for all sorts of sweets and snacks.

For these Power Food recipes, I use an 800-watt blender. Oven & Stove You really do need an oven. Particularly if you want to make large quantities of certain things to store. The type of oven or stove is up to you. Whatever works. Freezer It doesnt need to be a big one, but a freezer is an integral part of a kitchen in which healthy food is prepared and stored. Freezer It doesnt need to be a big one, but a freezer is an integral part of a kitchen in which healthy food is prepared and stored.

If you want to cook ahead for an entire week, its definitely best to have access to a freezer. Consider also freezing chopped fruit ready for your smoothies, slices of homemade bread, and fresh snacks. Juicer If you make a lot of juice, its nice to own a good juicer. A blender produces a coarser blend, which is great for smoothies, but for a true juice youll need either a slow juicer or a centrifugal juicer. Scale This is a must for anyone trying to get a handle on balanced eating, and for baking. I prefer to use a digital scale.

Theyre easier to use and quite precise. Food Processor A good food processor does the heavy lifting, so to speak. Grinding, chopping, mixing. A food processor is great for making spreads, sauces, processing dates, or making your own nut butters. Sometimes you can get away with using a blender for these things, but processing harder ingredients, such as nuts and dried fruit, is easiest in a food processor. Spiralizer This amazing appliance allows you to cut long, thin noodle-like strips from a variety of vegetables, including zucchini, carrots, and cucumber, in no time at all.

Use one to make your salads more exciting and to prep vegetables as replacements for wheat products. I like to make pasta out of zucchini, for example. And carrot noodles instead of the real thing in soups.

My little kitchen is full of tools and tasty ingredients because having good supplies is the foundation of healthy eating. That way you can just go out to grab the fresh ingredients you need and get started .Ghee In addition to coconut oil, I also have clarified butter (ghee) in my fridge. You can heat it without releasing chemicals because certain milk products (such as casein and whey) are removed in the clarification process.

This is why ghee is even acceptable for people with a dairy allergy or lactose intolerance. Make sure your ghee is made from butter produced by grass-fed cows. Coconut Oil I always choose extra-virgin coconut oil because it isnt overly processed, refined, or bleached. The oil is good for your immune system and has an antimicrobial effect. It also assists in balancing blood sugar. Salt When I mention salt in this book, what I am referring to is either Celtic sea salt or Himalayan salt. Salt When I mention salt in this book, what I am referring to is either Celtic sea salt or Himalayan salt.

Himalayan salt is an unrefined land salt from the Himalayan mountains. Celtic sea salt is a product of sunlight and seawater. Both types of salt are high in minerals and trace elements. Baking Soda You can use this for just about anything. I brush my teeth with it, use it as a scrub, and clean my skin with it. I also use it to make my baked goods rise.

Use baking soda only when theres an acidic ingredient in the recipe in question. Veggie Powder Mix This is a creation of mine (see ) that is a perfect replacement for a bouillon cubefree of crazy ingredients like yeast extract, MSG, soy, and corn protein. I always make a big jar full at one time so it lasts about a year. Short on time? Use a bouillon powder (cube) that is free of flavor enhancers and artificial flavors. Note: One teaspoon veggie powder mix is just about equal to one teaspoon bouillon powder.

for Your Power Kitchen Cupboards