Tutorial: Meal Prep with Protein Bowls!

We don’t eat a lot of meat. Partially because our fridge/freezer is still broken, and it’s getting really expensive. So we’ve been eating more non-meat proteins lately.

This tutorial is more like a choose your own adventure. Depending on your dietary restrictions, food likes and dislikes, and what you have in your pantry and refrigerator will greatly influence how your protein bowls turn out.

The base of your bowl is going to be a grain. We used red and white quinoa, but you can use brown rice, bulgur, Right Rice (which isn’t actually rice), you could use high protein pasta like the kind made with lentils, or if you don’t like any of those you could just use regular pasta, noodles, or white rice. It won’t be as high in protein. We prepared 8-ish cups of quinoa cooked per package directions with vegetable broth.

Your next step is to prep your vegetables. The vegetables will take up the bulk of this dish. Because we get a variety of veggies each week with our Yasukochi Farms CSA box, it was easy to select our veggies. We used onions, carrots, celery, peppers (bell peppers), zucchini, mushrooms, and bok choy. We added cherry tomatoes uncooked directly to the bowls while packing. 

Cut your veggies into bite-size pieces (you want to end up with about 8-10 cups of veggies, and sauté them in about a tablespoon of oil (I love avocado oil, but it’s up to you).

Because you will be re-heating these veggies before serving, cook them until they are al dente, or still slightly crisp. Otherwise, they can get mushy.

I started with the onions, cooking them until translucent, then adding the mushrooms, and cooking the moisture out. After that, add the remaining veggies and cook for 5-10 minutes.

While your veggies are cooking, in a separate pan you’re going to heat 2 tablespoons of oil, your choice. This is where we’re going to cook our protein and sauce. We cooked salmon. The salmon was cut into bite-size pieces and then lightly sautéed in oil until it was about 3/4 of the way cooked.

Then we added a jar of Private Selection tikka masala curry sauce (it’s available at Kroger brand stores). I’m usually not a big fan of premade sauces, but in the case of Indian food, the sauces are so much more financially savvy. I believe the sauce was three dollars or less for the jar, and it tastes delicious. Like restaurant quality mild tikka masala sauce. If you wanna add heat, you can add some chili oil or red pepper flakes. But I don’t recommend doing it while you’re cooking, because it will just infuse it with so much heat.

We cooked the sauce with the salmon pieces for about 10 minutes added bok choy and allow that to cook down for another five minutes.

And now the assembly!

We set out eight of the Rubbermaid storage containers (these are the ones that we use).

 

 

Each container contains:

  • one cup of cooked red and white quinoa
  • one and a half cups of vegetables
  • 2 6-oz ladles full of salmon and sauce

Once the containers had cooled to room temperature lids were put on, and they were stored in the refrigerator. When it is time to eat, we will then to the lids and reheat them in the microwave for 1 1/2 to 2 minutes.

Here are some other options if Salmon Tikka Masala isn’t your bag:

Meat/non-meats (you need 1- 1 1/2 lbs of meat/non-meats for this recipe)

  • ground beef/chicken/turkey
  • lamb chops
  • boneless chicken breasts/boneless thighs
  • beef (cut of your choice)
  • veggie crumbles/other faux meat
  • pollack/tilapia/fish of your choice

Sauce- All of these sauces are pre-made. Feel free to use your own recipe for your favorite sauce.

Kevin’s Sauces has a wide variety of sauces that would be GREAT!

Talk Back: I’d love to hear about your protein bowls- What combination of sauce and veggies would you use?

 

San Diego Summer Fun on a Budget

681517ea18b6760354438c6a7f6190f1.jpgIt’s time for kids to finish up school, and be let loose on the world.

Now that places are reopening at 100% capacity, there are a lot more options for summer adventures.

Free Music Lessons from Staump Music School.

Kids Bowl Free all Summer!

$1.00 Movies all Summer with Regal Cinemas

Free Summer School Lunches (Gotta keep them fed this summer). Lots of locations have events or activities nearby, so you can have fun and have a free lunch!

The splash ground at Santee Lakes is GREAT! It’s only $2.00 per kid (on weekdays, $3.00 on weekends) to play and if you park outside the Santee Lakes, you don’t have to pay to park! Take a picnic and it’s a great frugal outing! We go at least once a week in the summer and it’s always
a GREAT time!

If you are looking to beat the heat and need something free, check out the Waterfront Park downtown. They have a great splash pad area for kids, a really fun playground, and a big grassy area for picnics. Only downside- no shade trees.

Balboa Park still offers Free Tuesdays at various museums in the park. Another free activity in Balboa Park is the Botanical Garden and Lily Pond. Right next door is the Spanish Art Village, which is fun to explore as well. Pack some snacks and make a day of it.

San Diego County has great parks, as do most of the cities in San Diego County! Our favorite parks include Big Rock Park in Santee, Kennedy Park in El Cajon, La Mesita/Junior Seau Park in La Mesa, Harry Griffin Park in La Mesa (great for little kids).

I also find lots of local events and free fun stuff by checking the “Events You May Like” section on Facebook Events.

Kids Bowl Free: It’s Back!

file0001910298986.jpgLooking for something fun, air-conditioned, and cheap to do this summer? Yeah, you are!

Kids Bowl Free has been around for years, and it’s a great way to get kids active even when it’s hot outside. I’m so excited it’s back for 2021!

Kids 2-18 can bowl 2 games for free each day the program is running at participating bowling centers all across the US and Canada. All you pay for is shoe rental- or bring your own if you have them!kidsbowlfree_logo-new-2019.jpg

This program is available all over the US and Canada. The complete list can be found here. Sign up is quick and easy. To get started, register here.

I encourage everyone to take advantage of this deal! It’s one of our favorite summer activities.

Summer Fun on a Budget!

681517ea18b6760354438c6a7f6190f1.jpg

It’s here again… Summer Vacation. Soon we shall hear the sounds of sighs, the boredom, and the wailing about how there is nothing to do or eat.

Ya’ll can feel me, right? Ok, so here are some ways to beat the boredom without breaking the bank.

Kids Bowl Free All Summer! Just pay for bowling shoe rental!

Free Summer Lunches for kids– Lots of locations have events or activities nearby, so you can have fun and have a free lunch!

The splash ground at Santee Lakes is GREAT! It’s only $2.00 per kid to play and if you park outside the Santee Lakes, you don’t have to pay to park! Take a picnic and it’s a great frugal outing! We go at least once a week in the summer and it’s always
a GREAT time!

The Santee Lakes hosts free summer movies throughout the summer.  If you park your car outside the gates (there is lots of street parking!), there is no cost of the movies.  If you drive your car into the park, it’s $8.00 per car, regardless of how many ppl are in your car.   Bring a picnic and some blankets and kick back for a fun family movie!

There are a bunch of municipal pools in San Diego that have open swim times, and a couple that have splash pads!

Most San Diego, CA area YMCA locations have fun events for kids a few Saturday nights per month. Our local Y does Kids Night at the Y twice a month. It’s only $20 per kid (Just a little more if you aren’t a member), and your kids go have fun for 4 hours. It’s cheaper than a sitter and a lot more fun!

Speaking of the YMCA- Most locations have pools, splash pads, or other aquatic fun, entrance is included with YMCA membership. If you aren’t a member, entrance fees are just a few dollars (it varies by location).

Balboa Park still offers Free Tuesdays at various museums in the park.

San Diego County Libraries have story time and various kid events each week.  I love taking the kids to the Santee library story time!

El Cajon, La Mesa, and Escondido all have classic car shows/rallies each week that are free.  Most have free live music too!  Check out some sweet rides, cool tunes, and have a fun frugal night with the fam!

San Diego County has great parks, as do most of the cities in San Diego County! Our favorite parks include Big Rock Park in Santee, Kennedy Park in El Cajon, La Mesita/Junior Seau Park in La Mesa, Harry Griffin Park in La Mesa (great for little kids).

If you’ve got a Starwood Managed Mall Near you (We do- It’s Parkway Plaza), check out their fun kid’s events each month called: MallStars.  There are different crafts, games, and sometimes even snacks for the kids (10 and under) to do! Times and locations within the mall vary, so check with mall management.

Talk Back: What kind of stuff do you do to keep your family entertained for free?

Free Bowling for Kids This Summer!

file0001910298986.jpgLooking for something fun, air-conditioned, and cheap to do this summer? Yeah, you are!

Kids Bowl Free has been around for years, and it’s a great way to get kids active even when it’s hot outside.

Kids (usually ages 2-18, but it varies by location) can bowl 2 games for free each day the program is running at participating bowling centers. All you pay for is shoe rental- or if you are like us, you’ve got a pair of bowling shoes (thanks to the local AmVets thrift store that had them last year for $5/pair).

kidsbowlfree_logo-new-2019.jpg

This program is available all over the US and Canada. The complete list can be found here. Sign up is quick and easy. To get started, register here.

I encourage everyone to take advantage of this deal! It’s one of our favorite summer activities.

 

Review: Obol- Never eat soggy cereal again!

logoA few weeks ago, Obol sent me two bowls to try out. They are great for keeping your milk and cereal separate right until you are ready to eat. No more soggy, mushy cereal!

IMG_2384But beyond cereal, it’s great for yogurt and cereal (or yogurt and granola, shown here), yogurt and fruit, even desserts like ice cream and cookie topping!

Lil’ Man loved it for yogurt and berries- his berries “rode the slide” into the yogurt. It definitely made breakfast more fun. He asks to eat out of the “slide bowls” all the time!

I like using Obols for stir fry and rice!

Obols are easy to clean and dishwasher safe too!

Obols come in two sizes, so there is one for everyone on your gift list.

Right now you can save 10% at obol.co Signup for instant discount code.

Thanks to Obol and USFG for sending me the complimentary Obols to facilitate my review! All opinions are my own and I was not financial compensated in any way.

#obolco