Tuesday, June 5, 2012

Champion Nutrition Recipe of The Week... Steamed Veggies & One-Day-Food-Prep

Eat your vegetables. You know you're supposed to, but sometimes it's easier said than done, right? A regular part of my One Day Food Prep (see bottom of page) is to prepare all my veggies for the week with my not-so-secret weapons... Ziploc Steamer Bags and Mrs Dash. Steaming foods is one of the best ways to preserve the nutrients - and it's so easy! Additionally, having those handy bags ready to go opens up more meal possibilities... for example, grab a steamer bag of veggies, add some chopped chicken or sausage (cooked), a serving of rice (cooked), and a tablespoon of salsa or coconut oil - nuke, and you've got a meal in a bag. Craving an omelet? Add an egg and/or egg whites to a steamer bag of veggies, nuke for 4 minutes and enjoy. 
See? Handy! 

Easy Steamed Mixed Veggies

2 crowns broccoli
1 head cauliflower (any color)
3 colored peppers
2 zucchini
1 yellow squash
OR... any variety of veggies you like (non-starchy)
Mrs Dash Garlic & Herb
Steamer bags (Ziploc is the brand I use)

Clean veggies & chop. Place 2 cups in each steamer bag. Sprinkle desired amount of Mrs Dash - I typically do 2 good shakes per bag. Seal the bag and refrigerate

When you're ready to enjoy, microwave on high for 3 minutes. Allow to rest for one minute (don't open the bag), then dump onto a plate or into a bowl! It's that easy!

Note: My veggie steamer bags last easily 1 week in the fridge, sometimes longer, though we usually go through them before the week is up ;-)

Check out more steamed veggie recipes here:   


We all know that being prepared is a key element of success.  As part of my lifestyle change, I developed my own form of 
One-Day-Food-Prep and it not only helped me achieve my weight loss (and then maintenance) goals, but when I did my first Figure Competition, it saved my very sanity! Taking the time, once a week, to prepare everything, saved me hours and hours during the week. It's not complicated, and if you're as busy as I am, you'll love the results!  Check it out - from menu to grocery list to food prep - in my One Day Food Prep tutorial: http://recipeforfitness.com/food_prep.html


  1. Hey Chelle, I just wanted to tell you I finally bought the steam bags, and WOW..they are the best. Why haven't I tried these bags before...Thanks for another great suggestion. Have a great day!!

    1. Awesome!!! So glad you like them! I'd be LOST without those little gems! My kids love them too, so easy to use. :-)

  2. Thanks for this very nice and interesting post. I like your writing style, it’s quite unique.