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Meal Preparation Recipe Frameworks

May 19, 2020 By Eliza

Recipe frameworks are meant to provide a basic template for simple recipes.  A variety of dishes can be made using only one template.  Frameworks provide a great resource for menu planning; start by choosing ingredients you’d like to prepare one framework dish, then move on to other frameworks using overlapping ingredients.

Pasta Framework

Choose ingredients from each column in the chart to prepare and easy pasta dinner, 4 servings

Pasta Base

(1/2 pound)

Protein Vegetables

(2 cups, any combination)

Sauce

(1-2 cups)

Seasoning

(add to taste, fresh or dried)

wheat pasta noodles

brown rice pasta noodles

1 lb. ground or cubed beef, turkey, or chicken

1 lb. shellfish

14oz. drained and cubed tofu

2 cups edamame

spinach, chard, kale, cabbage

broccoli, cauliflower, bok choy, Brussel’s sprouts

carrots, turnips, beets

peppers

squash

tomatoes

mushrooms

onion, shallots, garlic

others

marina

canned diced or crushed tomatoes

white sauce

cheese sauce

pesto

peanut sauce

basil

oregano

thyme

rosemary

garlic

ginger

turmeric

cayenne

curry powder

cumin

coriander

others

Preparation

  1. Cook pasta according to package instructions
  2. Cook protein as needed. Add seasoning to protein as desired
  3. Cook vegetables as desired; steaming, grilling, roasting, sautéing.
  4. In large pot, heat sauce over medium heat. Add desired seasonings. Add vegetables and protein and simmer. Toss with cooked pasta.

White Sauce: In small bowl over medium heat melt 2 tbsp. of butter. Add 2 tbsp. flour and stir until combined. Add 1 cup milk and stir consistently until thick, add more milk to reach desired consistency.

Cheese Sauce: Follow instructions for white sauce, add 2oz. grated white cheddar cheese and stir until blended.

Peanut Sauce: To medium mixing bowl add ½ cup creamy peanut butter, 2 tbsp. tamari, 1 tbsp. maple syrup, 2 tbsp. lime juice, and 1 tsp. chili sauce and stir until combined. Add water and stir until a thick but pourable sauce is achieved.

Salad Framework

Choose ingredients from each column to make a balanced and yummy salad, 4 servings.

Greens

(4 cups any combination)

Additional Vegetables

(1-2 cups, any combination)

Protein

(2 cups)

Optional

Add-Ins

(1/2 cup)

Dressing

(1/4 cup)

lettuce, any variety

spinach

arugula

kale

chard

others

beets, carrots, turnips, radish; sliced or shredded

broccoli, cauliflower, peppers; chopped

cucumber, tomato; sliced or diced

others

 

beans

hard boiled eggs; chopped or sliced

beef or poultry; chopped or shredded

fish or shellfish

tofu; drained and cubed

edamame

 

nuts or seeds

cheese; chredded or crumbled

whole grain; cooked (barley, rice, quinoa, noodles)

fresh fruit

olives

others

oil and vinegar

honey mustard

citrus

balsamic vinaigrette

Simple Oil and Vinegar: 3 tbsp. olive oil, 2 tbsp. red wine vinegar, salt and pepper to taste

Honey Mustard: 6 tbsp. mustard, ½ tsp. apple cider vinegar, 1 tsp. honey, 1 tsp. oil, salt and pepper to taste

Citrus: 2 tbsp. lime, lemon, or orange juice, 3-4 tbsp. oil, salt and pepper to taste

Balsamic: 2 tbsp. balsamic vinegar, 1 tbsp. Dijon mustard, 4 tbsp. oil, salt and pepper to taste

Stir Fry Framework

Choose ingredients from each column in chart below and prepare, 4 servings.

 

Vegetables

Protein Sauce Grain Seasoning

(add to taste, fresh or dried)

bell pepper, onion, garlic

carrot, turnip, beet

broccoli, Brussels sprouts, cauliflower, bok choy

mushrooms

celery

peppers

cabbage

others

1 lb. beef, pork, or poultry; chopped

1lb. fish or shellfish

1 lb. tofu, drained and cubed

2 cups edamame

peanut sauce

spicy soy sauce

lemon sauce

others

brown rice

whole grain couscous

barley

quinoa

rice or whole grain pasta noodles

basil

oregano

thyme

rosemary

garlic

ginger

turmeric

cayenne

curry powder

cumin

coriander

others

 

 

Preparation:

  1. Prepare grains according to package instructions. While grains cook, prepare stir-fry.
  2. If using meat, cook meat as desired.
  3. Add vegetables to skillet, beginning with harder vegetables and adding softer vegetables as these soften. Cook for a total about 10 minutes.
  4. If using tofu or edamame protein add this in last 5 minutes of cooking.
  5. Add seasoning and grains when vegetables have softened and stir mixture.
  6. Add sauce and toss.

Peanut Sauce: In small pan, stir together ¼ cup peanut butter, 1/3 cup warm water, ¼ cup low sodium soy sauce, 2 tbsp. apple cider vinegar, and 4 tbsp. sugar. Stir and simmer lightly.

Spicy Soy Sauce: In small bowl, stir together ¼ cup low sodium soy sauce, 1 tbsp. brown sugar, 1 tbsp. corn starch, 1 tsp. minced jalapeños, and ½ tsp. ground ginger.

Lemon Sauce: In small saucepan, stir together 2 tbsp. lemon juice, 3 tbsp. low sodium soy sauce, and 2 tsp. flour; simmer and stir until thickened.

Soup Framework

Choose ingredients from each column in the chart below, 4 servings.

Protein

(1 pound, diced)

Vegetables

(2 cups, chopped)

Liquid (4 cups) Grains (1 cup, dry)

Seasoning (add to taste, fresh or dried)

beef or poultry

beans or lentils

edamame

greens

cabbage

onion, garlic, bell pepper

celery, squash, tomato

carrots, beets, turnips

broccoli, cauliflower, Brussels sprouts

mushroom

others

Low sodium broth (vegetable, chicken, or beef) brown rice

whole grain couscous

barley

quinoa

Whole grain pasta noodles

basil

oregano

thyme

rosemary

garlic

ginger

turmeric

cayenne

curry powder

cumin

coriander

others

 

Preparation:

  1. Prepare grain according to package instructions.
  2. Heat 1 tbsp. oil in soup pot over medium heat. If using meat, sauté until browned.
  3. Reduce heat and add hardy vegetables, sauté until softened.
  4. Add liquid and bring to boil. If using canned vegetables and proteins, add these now along with softer vegetables.
  5. As mixture simmers, add seasonings; reduce heat and simmer 25-30 minutes.
  6. Add cooked grains during last 5 minutes of cooking.

Casserole Framework

Choose ingredients from each column in the chart below to prepare a casserole dish, 4 servings.

Protein

(1 pound, cooked)

Vegetables

(2 cups, chopped)

Sauce

 

Grain

(1 cup, dry)

Toppings (1/2 cup)

chicken or turkey, cubed or ground

canned fish or chicken

beans or lentils

greens

cabbage

onion, garlic, bell pepper

celery, squash, tomato

carrots, beets, turnips

broccoli, cauliflower, Brussels sprouts

mushroom

others

10 oz. creamed soup (mushroom, celery, tomato, etc.) with ¼ cup milk

15 oz. can diced tomatoes

brown rice

whole grain pasta

barley, quinoa

grated cheese

bread crumbs

crushed tortilla chips

 

Preparation:

  1. Preheat oven to 350 degrees F.
  2. Prepare grain according to package instructions.
  3. Cook firmer vegetables for 3-4 minutes in boiling water, drain well.
  4. Combine and stir together or layer main ingredients in baking pan; seasoning with spices to taste. Top with toppings.
  5. Cover pan with foil and bake for 40-60 minutes until browned or bubbly. Remove foil for last 5-10 minutes of cooking.

Filed Under: Recipes Tagged With: healthy, meal prep, recipes, shopping, template, time saving

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