How to Meal Prep

Comment

How to Meal Prep

 How to Meal Prep 

How to Meal Prep 

MEAL PREP 101: Abs are made in the kitchen, yes you could be working out, but if your diet is not up to par, by all means you will not see the result you wish to see. Some people thinks meal prep is confusion and a lot of work, but I will help break it down and make it super simple for you. Today on DailyBurn I shared my #KitchenHustle Meal Prep Hacks. Meal prep is fun, and you can play with so many different varieties. Have fun with it and make it your own.

Daily Burn Charles Chen

PROTEIN: 

  • Wild Salmon ( Pan Sear with Coconut Oil)
  • Mushroom Steak ( Baked & Marinated Overnight for Flavor)
  • Organic Chicken ( Grilled or Boiled)
  • Grilled Tofu ( Marinated for Extra Flavor)
  • Organic Hardboiled Eggs
How to Meal Prep

VEGETABLES:

I like to roast my vegetable in a all in one baking sheet. I toss all my precut veggies on to the pan with olive oil, salt and pepper. If you want to get fancy you can bring aromatics by adding fresh thyme & rosemary ( trust me it'll smell like heaven in your kitchen). You may also prep a large salad, kale & cabbage tends to last longer when prepping for the week.  

Daily Burn Charles Chen

COMPLEX CARBS:

  • Quinoa 
  • Brown Rice 
  • Spiralized Butternut Squash
  • Baked Sweet Potatoes 
  • Cauliflower Rice
Meal Prep Ideas

HEALTHY FATS:

  • Coconut Oil 
  • Avocados 
  • Ghee
  • Grape Seed Oil 
  • Cold Pressed Olive Oil
Before After Charles Chen

SEASONING:  To watch our sodium intake I like to use fresh herbs, citrus ( lemon or lime, apple cider vinegar),  Nutritional yeast, kelp, fermented vegetables, miso, coconut aminos, liquid aminos to season.

SAUCES:

TIPS:

  1. Find a day preferably sunday to meal prep 
  2. Buy in bulk ( safe money) 
  3. Roast your veggies all in one 
  4. Keep your sauces separate from meals to prevent them from going bad 
  5. Add citrus to keep fresh, add toppings to add crunch factor ( hemp seeds, coconut, parmesan cheese, sesame seeds, almonds)

Comment

Garlic Butternut Squash Noodles

Comment

Garlic Butternut Squash Noodles

Butternut Squash Pasta

I made the yummiest Garlic Butternut Squash Pasta at Williams Sonoma! I made fresh cashew butter with Nutramilk, and made this yummy sauce. Here is my secret recipe! SHHHHHH, this sauce can be used for salad dressings, protein marinades, and more! Enjoy 

SAUCE INGREDIENTS: 

  • 1 Cup Fresh Cashew Butter made with Nutramilk
  • 2 Cups of Almond Milk
  • 1 Whole Lemon Juice
  • 3/4 Cup of Nutritional Yeast
  • 1 Tablespoon of Miso Paste
  • Pinch of Cayenne Pepper
  • 1/2 Avocado
  • Handful of Basil
  • 2 Tablespoon of Tamari or Coconut Aminos

INSTRUCTIONS:

MAKE SAUCE, STIR FRY BUTTERNUT SQUASH PASTA WITH GARLIC AND OLIVE OIL. ADD IN FAVORITE VEGETABLES, SAUCE AND SERVE WITH FRESH BASIL ON TOP

http://thenutramilk.com/shop/nutramilk-nut-processor/
http://thenutramilk.com/shop/nutramilk-nut-processor/
http://thenutramilk.com/shop/nutramilk-nut-processor/
CODE.jpg

Comment

How Tom Bilyeu Went From Broke to Billionaire

Comment

How Tom Bilyeu Went From Broke to Billionaire

Tom Bileyu is probably one of the most humble, and generous guys I know! From co- founding one of the fastest growing companies in the world quest nutrition and creating Impact Theory, Tom is a force to be reckon with. He shared so much knowledge, passion, his past failures, and favorite books he recommends. Hope you enjoy this interview as much as I did filming it

Tom Bileyu Kitchen Hustle
Impact Theory Tom Bilyeu

Comment

How I Helped Joy Lose 100 Pounds

Comment

How I Helped Joy Lose 100 Pounds

how to lose weight

 

CLIENT NEWS‼️ My client Joy Fennell transformed her life After I transformed my own life and lost 100 pounds, I truly felt like I received a second chance at life. I gained clarity and promised myself I would dedicate my life to helping others. I knew I wanted to pay it forward and help others be the best version of themselves. Whether that was through recipes, motivation, I knew sharing my rock bottom could help heal others. Some people would be ashamed of it, but I realized how powerful it was to shine light on our darkness. Our healing begins when we share what makes us most vulnerable. I broke through my fear and began touring the country and speaking at different expos, festivals, schools, non-profits organizations, Whole Foods Market, appearing on national tv, anywhere that would give me the opportunity to share. Through my speaking engagements I have had the privilege of meeting so many kindred spirits, I also got to meet people who are on similar paths towards personal health transformations. I remember meeting Joy Fennell two years ago after a talk I gave in NYC, Joy shared with me that she was at her bottom and needed some guidance and coaching. I agreed to personally coach her with one exception, that we be able to share her transformation with the world. Joy agreed and we began a process of personal transformation one step at a time. I knew Joy was ready to change by her willingness to do whatever it took to heal herself from Rheumatoid Arthritis. We began not only transforming the foods she ate, but created new relationships with food and most importantly herself. We began with daily affirmations, mindfulness exercises and slowly incorporating physical activity. I am proud to witness Joy's transformation, it’s not about the number on the scale, but truly how at peace and happy Joy is. Joy is radiating happiness, and I am so happy to see her shining bright. Now it’s her turn to pay it forward! Tag a friend who can use this inspiration! Send Joy Fennell some LOVE! 

Comment

How to Make Miso Salad Dressing

Comment

How to Make Miso Salad Dressing

How to Make Miso Salad Dressing

I grew up eating miso salad dressing, it's super tasty and I always order this when I go out. But now I am going to teach you how to make your own at home! Super simple and tasty 

Almond-Miso Dressing

  • 3 tablespoons unsweetened almond butter
  • 1 tablespoon white miso paste
  • 1 tablespoon maple syrup
  • 1 tablespoon cider vinegar or mirin
  • 1 tablespoon tamari or soy sauce
  • 1 (1-inch) piece ginger, peeled and grated
  • 1/2 teaspoon sriracha
  • 2 tablespoons water or almond milk

Salad

  • 1 (14-ounce) package extra-firm tofu,and cut into 1-inch cubes
  • Almond-Miso Dressing
  • 1 head butter lettuce
  • 1 cup kale & purple cabbage, shredded
  • 1 carrot, shredded
  • 1 red pepper, diced
  • 1/2 cup sliced green onions
  • 1/2 cup cilantro leaves
  • 1/3 cup raw almonds
  • 1-2 tablespoons sesame seeds
  • 1-2 tablespoons hemp seeds (optional)

  •  
Miso Tofu Salad

Comment

Almond Butter Mango Squares

Comment

Almond Butter Mango Squares

Rice Crispy Treats Recipe

Almond Butter Rice Crispy Treats

Perfect gilt Free snack!  Makes 12 squares   Bake for 10-15 minutes

Rice Crispy Recipe

INGREDIENTS:

  • 1/2 cup brown rice syrup
  • 1/2 cup almond butter
  • 1 tablespoon coconut oil
  • 1 tablespoon pure maple syrup/ coconut nectar
  • 1/4 teaspoon fine sea salt, or to taste
  • 1 teaspoon pure vanilla extract
  • 3 1/2 cups gluten-free brown rice crisp cereal

TOPPINGS:

Instructions:

  1. Prepare an 8 inch by 8 inch square pan, by lining it with 2 pieces of parchment paper, one going each way.
  2. In a large pot over low-medium heat, add the brown rice syrup, almond butter, butter, maple syrup, and salt. Stir well until super smooth and heated through. Remove from heat and stir in vanilla extract.
  3. Stir in the rice crisp cereal until thoroughly combined.
  4. Scoop into pan and spread out evenly. Press down with lightly wet fingers or roll flat with pastry roller. Place in oven at 250 to set for 5 minutes 
  5. Remove the pan from oven and top with Crispy Green mangos. Sprinkle with coconut and slice into squares. Enjoy

Comment

Kogi Inspired Tacos

Comment

Kogi Inspired Tacos

How to make paleo tacos

This is not a regular taco recipe but a kogi inspired taco recipe! If you are not familiar with Chef Roy Choi's Kogi truck you must check it out. I was inspired by the farmers market produce along with my Butcher Box grass fed ground beef I had available. Also I just picked up a yummy gochujang sauce which is a korean sweet and spicy sauce used in a lot of korean bbq.

INGREDIENTS: 

  • 1/2 Pound of Butcher Box Organic Grass Fed Ground Beef
  • 3/4 Cup of Bell Pepper Chopped 
  • 1/2 of a Onion Chopped 
  • Handful of Swiss Chard Chopped 
  • 3/4 Chopped Mushrooms 
  • 2 Tsp of Cumin & Coriander 
  • Pinch of Cayenne and Pink Salt 
  • 3 Tablespoon of Balsamic Vinegar 
  • 2 Tablespoon of Gochuchang Korean Sauce 
  • Pinch of Pepper 
  • 3/4 Cup of Chopped Zucchini 
  • 2 organic eggs ( sunny side up) 
  • Siete Paleo Tortillas ( Made with Coconut and Cassava) 
  • Black Sesame Seeds for Topping 
  • 1 ripe avocado
  • fresh salsa

INSTRUCTIONS:

Cook onions, and veggies until caramelized, add in protein, seasoning and let it cool. Cook eggs sunny side up and leave to cool. Heat up tortillas, and top with ground beef mix, avocados, salsa, egg, and sesame seeds. Add extra gochuchang sauce ( optional) ENJOY!

Comment

Sriracha Chicken Meatballs

Comment

Sriracha Chicken Meatballs

Paleo Chicken Meatballs

INGREDIENTS:

  • 1 1/2 lbs. ground organic chicken 
  • 1 organic egg
  • 1/4 cup almond meal or gluten free bread crumbs
  • 1 garlic clove, minced
  • pinch of black pepper & pink salt
  • 1 tablespoon reduced soy sauce or liquid aminos
  • 1 tablespoon of gochujang ( optional)
  • coconut oil
  • handful of chopped green onions ( save some for garnish)
  • sesame for garnish

INSTRUCTIONS:

  1. In a bowl, combine chicken with egg, almond meal/bread crumbs, garlic, and rest of seasoning
  2. form the meatballs with your hands (to avoid stickiness, rub your hands with coconut oil).
  3. Melt some coconut oil over high-heat non stick skillet.
  4. Brown the meatballs in batches on all sides, 5 to 7 minutes per side.
  5. Serve on plate, garnish with green onions, sesame seeds, and sriracha for extra kick, ENJOY
How to make meatballs

Comment

Butternut Squash with Lemon Herb Wild Salmon

Comment

Butternut Squash with Lemon Herb Wild Salmon

Baked Butternut Squash with Wild Salmon

I have been really into baking everything, as it releases so much yummy flavors. Not to mention it is so easy to adapt into a productive lifestyle. I just love the idea of all in one dishes. I bake the butternut squash in first, then add the wild salmon last 7 minutes before finishing. 

INGREDIENTS:

  • 1 piece of Wild Salmon
  • 1 Cup of Butternut Squash diced
  • Handful of Fresh Basil 
  • 3 Tablespoon of Chopped Onions & Cucumber 
  • 3/4 Cup of Seasonal Wild Mushrooms
  • 2 Tsp of Herb de Provence 
  • Pinch of Cayenne Pepper & Pink Salt 
  • Dash of Black Pepper
  • 1 Whole Lemon Cut Into Half ( Use Juice Add In Lemon for Flavor)
  • Add Favorite Gluten Free Glaze 

INSTRUCTIONS:

Bake at 450, for 15-20 Minutes. Add in Butternut Squash then add in Salmon last 7 minutes. 

Comment

Paleo Brownies

Comment

Paleo Brownies

Paleo Brownies

I baked some  sugar-free brownies made with @SweetLeafStevia Vanilla Crème Sweet Drops. So light & moist!!! Hosting a #Giveaway of my favorite #SweetLeaf Stevia products—have you tried these??? Leave a comment below for a chance to WIN. Good luck foodies! 

INGREDIENTS: 

Sweetleaf Vanilla Cream

INSTRUCTIONS:

  • Preheat oven to 350°F
  • Grease 8x8-inch pan; set aside
  • Add coconut oil,Sweetleaf Sugar Leaf, salt and vanilla extract to a large bowl and mix until evenly blended
  • Add cocoa powder and mix well
  • Add eggs, one at a time, blending well after each addition
  • Add Paleo Flour Mix ( Almond Flour x Coconut Flour) , chocolate chips and nuts (if using) and mis until evenly blended
  • Pour batter into prepared pan and bake for 30-35 minutes or until sides start to pull away from pan
  • Remove from oven and cool completely in pan on wire rack. Cut into squares. Store in tightly covered container at room temperature
 https://sweetleaf.com/

https://sweetleaf.com/

Hosting a #Giveaway of my favorite #SweetLeaf Stevia products—have you tried these??? Leave a comment below for a chance to WIN. Good luck foodies! 

Comment

Comment

What is Cryotherapy?

what is cryotherapy

Took my pro swimming buddy Luke Pechmann for Cryotherapy as we both do swim training and was getting sore. Find out benefits of Cryotherapy.

  • Cryotherapy is any treatment that involves the use of freezing up to -240 temperatures for up to 2-3 minutes. See what the expert says about some of the benefits:

Comment

Baked Wild Salmon Bell Pepper

Comment

Baked Wild Salmon Bell Pepper

Baked Salmon Recipe

Ever create a recipe on the spot? I do it all the time. I think about what I want to eat during my workout, and then head to the grocery store afterwards. Check out what I create today! 

INGREDIENTS: 

  • 2 Zucchini Diced
  • 2 Cucumber Diced
  • 2 Red Bell Peppers 
  • 3 Avocados 
  • 1/2 Cup Nutritional Yeast
  • 1 Lemon Juice 
  • Handful of Basil 
  • Pinch of Cayenne & Pink Salt to Taste 
  • 1 piece of Wild Caught Salmon from Butcher Box
  • Black Sesame Seeds, Lemon, Basil to Garnish
Baked Wild Salmon

INSTRUCTIONS: 

Diced Veggies, Prep Bell Peppers, Blend Sauce, Mix Sauce with Zucchini & Cucumbers then fill the bell peppers top off with wild salmon. Bake at 450 for 10-15 minutes. Top with garnish and serve. Watch video below. 

Comment

How to Meditate

Comment

How to Meditate

For anyone who wants to start meditation, here are some simple tips and benefits of meditation.

I received a #AskCharles question from Alice about meditation, benefits, and how to do it! I spoke a lot about it being in my daily routine, but never really shared how I practice so this video is to explain why I do it, and different ways to meditate.

Comment

Cupping and Acupuncture For Neck Pain

Comment

Cupping and Acupuncture For Neck Pain

Benefits of Acupuncture

So I woke up and seriously could not move my neck. It had to be a pull from my workout late last night, and also sleeping on it wrong. I heard the quickest relief was doing acupuncture so I went ASAP to Dr. Kara Mora Marco Kendrick in Beverly Hills, see what happened! Warning the images look worst than it is, it was not painful whatsover. Have you tried acupuncture?

Benefits of Cupping

HAVE YOU TRIED CUPPING OR ACUPUNCTURE?

http://drkaraaculand.com/

Comment

30 Day Smoothie Challenge

Comment

30 Day Smoothie Challenge

 Good Morning Green Smoothie by Charles Chen

Good Morning Green Smoothie by Charles Chen

Green Glowing Smoothie

  • 2 Cups of Coconut Water or Almond Milk
  • 1 Banana
  • Handful of Spinach 
  • Half of Lemon (Juice)
  • Handful of Almonds ( Protein) 
  • Half of Small Cucumber 

INSTRUCTIONS: BLEND & GLOW!

I ALWAYS tell everyone I meet, if you can just ADD in ONE Smoothie into your daily routine for 30 days you will see a huge difference in your health and body.

By feeding our bodies nutrient dense fruits and vegetables first thing in the morning, we train our bodies to crave healthier foods. This is also a great way to balance body's PH Level, ensure you get your daily recommended servings of fruits and veggies, lots of FIBER to flush out toxins, and of course do the Fisting Pumping SMOOTHIE DANCE! I am doing a 30 Day Smoothie Challenge starting month of April if you wanna JOIN! 

 

You will receive a NEW Smoothie Recipe Each Day with nutrition profile. Also to start your day off right, you will receive a DAILY positive quote to set a intention for your day. I believe it's just as much what we put into our MINDS, and into our bodies that make a HUGE difference. If you would like to participate in the 30 DAY SMOOTHIE CHALLENGE. Leave your email below, and start receiving smoothies recipes . We are in this TOGETHER, we will be sharing our daily SMOOTHIES on a private Facebook group for our foodie community. 

Comment

Easter Savory Tart

Comment

Easter Savory Tart

puff pastry appetizer

Perfect #Easter Appetizer for this weekend! My goat cheese turkey asparagus tart with seasonal sprouts, lemon, and heirloom tomatoes 

INGREDIENTS:

  • 1 to 2 sheets frozen puff pastry, defrosted
  • 1 to 2 balsamic vinegar 
  • 2 to 3 cups Goat cheese & Mozzarella (or use any cheese you like)
  • 1½ pounds medium asparagus, trimmed*
  • 2 Tablespoon of turkey bacon 
  • fresh cooked golden beets
  • 1 sliced heirloom tomato
  • 1 tablespoon extra virgin olive oil
  • Pink Salt and pepper plus herb de provence 
Savory Tart Recipe

INSTRUCTIONS

  1. Preheat oven to 400 degrees. Prep a parchment paper lined baking sheet and place the defrosted puff pastry sheets on the baking sheet
  2. Arrange toppings them in a single layer over the Goat cheese. Sprinkle on the golden beets & other veggies and protein. Brush or lightly drizzle with olive oil, and season with salt and pepper.
  3. Bake until the spears are tender, for about 20 to 25 minutes. Watch your tart while in the oven! Remove from oven and let cool for a few minutes. Add additional toppings like the lemon zest to brighten the tart and some balsamic glaze if desired. Slice and serve and enjoy!

Comment

Spicy Avocado Stuffed Tuna

Comment

Spicy Avocado Stuffed Tuna

avocado tuna

Ingredients

  • 1 (12 oz) can Blue Harbor Fish Co Albacore Tuna ( No Salt Added)
  • 2 avocados, halved and pitted
  • 2 limes, juiced
  • 2 teaspoons tamari or coconut aminos
  • 1 clove garlic, crushed
  • ¼ cup chopped fresh cilantro
  • ¼ cup sliced green onions
  • ¼ cup chopped peanuts
  • ¼ teaspoon red pepper flakes
  • 2 teaspoons hot chili sauce (optional)

Instructions

  1. Use a spoon to hollow out the avocados, creating a bowl effect, leaving plenty of avocado to form edible bowl walls. Place scooped avocado into a mixing bowl and mash with a fork.
  2. Drain tuna and place into mixing bowl with avocado. Add in lime juice, soy sauce, garlic, cilantro, green onions, peanuts, and red pepper flakes. Stir to combine.
  3. Stuff into prepared avocado 
  4. Drizzle with hot chili sauce and serve.
Wild Caught Tuna

During Expo West I had the great privilege of meeting Blue Harbor's Registered Dietician Laura Ali to talk about benefits of eating wild caught fish, and different ways to incorporate into our daily nutrition. Some of the benefits of tuna include:

 Blue Harbor Fish Co Chef Charles Chen & Dietitian Laura Ali

Blue Harbor Fish Co Chef Charles Chen & Dietitian Laura Ali

  • Vitamin D 
  • Heart Friendly. Tuna comprises omega-3 fatty acids, which help in bringing balance in the blood vessels thereby reducing cholesterol in the arteries
  • Lowers Blood Pressure 
  • Improves the Immune System
  • Weight Loss
  • Strengthens Your Bones
  • It Improves Your Skin Health
  • Prevents Risk of Cancer
  • Provides Energy
Blue Harbor Fish Co

What I love is that Blue Harbor Fish Co Tuna is fully traceable to certified sustainable fisheries that have met the strict MSC standard for:
Sustainable fish stocks: Fishing activity has been determined to be at a level that ensures it can continue indefinitely, and the fish stocks are healthy.
Minimal impact on the ecosystem: Fishing operations maintain the structure, productivity, function and diversity of the ecosystem.
Effective management: The fishery complies with international laws, regulations and conservation measures related to the management of the tuna species.

wild tuna salad

Some ways to incorporate Blue Harbor Fish Co Tuna into your everyday include: 

 

1. Tuna Rigatoni with Sun-Dried Tomatoes

2. Tuna, Kale and Egg Salad

3. Tuna, White Bean and Kale Soup

4. Creamy Shells with Tuna and Spinach

  

5. Lower-Carb Easy Cheesy Tuna Casserole

6. Tuna Melt In a Tomato

7. Avocado Tuna Salad

I love that the tuna from their company is sustainably fished, and the packaging is BPA free which I personally find super important. 

Check out more information here: 

https://www.blueharborfishco.com/

Comment

Thai Chicken Skewers

Comment

Thai Chicken Skewers

Chicken Skewers

If you are looking for a high protein snack or appetizer before your main course this is delicious and simple! Enjoy full recipe below

CHICKEN SKEWERS

  • 1 pound organic chicken
  • 2 tablespoons reduced-sodium soy sauce
  • 1/2 tablespoon fish sauce (or additional 1/2 tablespoon soy sauce)
  • 1 tablespoon of curry paste 
  • 2 tablespoons freshly squeezed lime juice (from 2 small, juicy limes)
  • 1 tablespoon coconut oil or grapeseed oil 
  • 1 tablespoon Sriracha sauce
  • 2 teaspoons ground ginger
  • 2 cloves garlic, minced
how to make chicken skewers

Comment

Chocolate Avocado Mousse

Comment

Chocolate Avocado Mousse

You can have your chocolate mousse and eat it too! Fantastic source of Vitamin E and skin boosting nutrients.With healthy fats and amazing source of magnesium, this one is a winner. Perfect as a healthy dessert.

Avocado Chocolate Mousse

Ingredients

  • 2 very ripe avocados
  • 4 T cacao powder or coco powder
  • 3-4 T pure maple syrup or honey
  • 1 tsp vanilla extract
  • 1-2 T freshly squeezed orange juice
  • 1 tsp orange zest
  • Dash of pink salt
  • top with caco nibs and coconut and raspberry 

Instructions: 

  1. Combine all ingredients into a food processor.
  2. Process until very smooth and mousse like. Add more sweetener or orange juice to taste.
  3. Chill for at least 20 minutes before serving.
  4. Serve garnished with an orange slice or chocolate shavings. Enjoy!
  • Fresh Berries & Cacao Nibs to Top
Chocolate Avocado Mousse

Comment

Matcha Avocado Truffles

2 Comments

Matcha Avocado Truffles

Home and Family Charles Chen

I shared my Matcha Avocado Truffles on Hallmark's Home and Family. These are the perfect go to snack, with so much flavor and antioxidants! Must Try!

INGREDIENTS

  • 1 Avocado, peeled and pitted
  • 1½ Tablespoons Coconut Oil
  • ½ cup Coconut Flour
  • 5 Tablespoons Honey or Maple Syrup
  • 4 Teaspoons Matcha
  • 1 Teaspoon Vanilla Extract
  • Dairy Free Chocolate chip ( Melt)
  • Matcha powder to top
Home and Family Charles Chen

Instructions

  1. Place the Avocado, Coconut Oil, Coconut Flour, Honey, Matcha, and Vanilla Extract into a food processor or a mixing bowl
  2. Pulse or mix together until well-blended and the chunks of avocado are thoroughly mixed in
  3. Using your hands, roll ½ Tablespoon of mixture into tiny balls
  4. Place these balls onto a baking sheet lined with parchment paper
  5. Place these balls into the refrigerator while you proceed to melt the dark chocolate
  6. Place dark chocolate wafers into a microwaveable bowl
  7. Warm the chocolate in 15-second intervals and stir in between
  8. Once the chocolate is thoroughly melted and the chocolate chunks are melted, take the balls out of the refrigerator and dip into the dark chocolate
  9. Place dipped truffles onto the parchment paper
  10. Sprinkle each truffle with extra matcha powder (optional)
  11. Once all the balls are coated in the chocolate, place back into the refrigerator until chocolate has completely hardened
  12. When chocolate has hardened, take the truffles out of the fridge, serve, and enjoy!

2 Comments