Wednesday, January 25, 2017

What Routine Works for Your Family

Does meal prep seem overwhelming to you?  It doesn't have to be.  Find what works for your family... this works for us weekly:

 1.  On Saturday evening or Sunday morning I look through my cookbooks, Pinterest and favorite cooking websites to select 2 meals, 1 breakfast  for the kids for the week, snacks and/or treats.
2.  I create a detailed grocery list and send my sweet husband on Sundays so I do not have to go with both kids.  This is such a huge help. While he is at the store I can play with the kids so that they'll be worn out when I am ready to cook.. and because I love them of course:)
3.  Sunday afternoon, I cook one meal that we will eat Sunday, Monday and Tuesday night.  I also cook the breakfast muffins or pancakes for the week
4.  On Tuesday or Wednesday I cook another meal that we will eat Wednesday, Thursday and Friday night. I will also bake a treat for the week or snacks.  We typically eat our on Saturday night or I will grab something quick to cook or pick up a prepared meal at Whole Foods.

This process works really well with our schedule and we don't mind left overs.  I even give Lola leftover dinner for lunch a few days.  We eat a lot of left overs, therefore I try to make each week pretty different to keep interest.

Lola and Hayes playing dress up while I cook. 





Teriyaki Chicken Bowls with Cauliflower Rice

 Ingredients
  • 2 heads of cauliflower
  • 1 tsp olive oil
  • 3/4 teaspoon salt
  • 2 Tbs reduced-sodium soy sauce
  • 1.5 Tbs honey
  • 1 tsp grated fresh ginger
  • 4 boneless, skinless chicken breasts
  • 2 scallions, chopped
  • 1/2 tsp sesame seeds
 Directions: 

1. Cut out and discard the core of the cauliflower, then break the cauliflower into florets.  Pulse the florets in the food processor (1/4 of the florets at a time in the processor and PULSE, dont puree or it will turn into Cauliflower mash potatoes).  Pulse until you have rice-sized pieces
2.  Heat the oil, add the cauliflower rice, cook, stirring until the rice is crisp-tender.  8-10 minutes.
3.  IN a small bowl, combine the soy sauce, mirnin, honey and ginger.
4.  Heat a skillet over medium heat and coat with cooking spray.  Add the chicken and cook until browned and cooked through.  Reduce the heat to low and pour the sauce over the chicken and cook until the sauce lightly thickens.   Remove from pan and place in a bowl to prevent the sauce from dying out.
5.  Serve chicken and sauce over rice and top with scallions and sesame seeds.
(I didn't use the scallions and sesame seeds for the kids)


What the cauliflower rice should look like: 

What the cauliflower looks like if you puree too long .. because cauliflower mash, which is awesome, but not for this recipe:


My Bowl:
 The Kids' Dinner- they thought it was all chicken


 Zucchini lasagna

Ingredients
  • 4 large zucchini, sliced about 1/4 inch thick
  • 1 teaspoon olive oil
  • 3 cloves garlic, minced
  • 1 small yellow onion, diced
  • 1 green pepper, diced
  • 1 pound extra lean ground turkey
  • 1 - 14 oz can tomato sauce
  • 1 - 14 oz can crushed tomatoes
  • 2 teaspoon dried oregano
  • handful of basil, finely chopped (about 1/4 cup)
  • handful of parsley, finely chopped (about 1/4 cup)
  • red pepper flakes, if desired
  • salt and pepper, to taste
  • 15 oz cottage cheese
  • 1 egg
  • 1/4 cup grated Parmesan cheese
  • 12 oz mozzarella cheese, shredded
Directions
  1. Preheat oven to 375 degrees F.
  2. Place sliced zucchini on large baking sheet coated with non stick cooking spray. Sprinkle with salt and roast in the oven for 15-20 minutes to help dry out the zucchini a bit. This is a critical step.
  3. While the zucchini noodles are roasting, you can make the turkey meat sauce. Heat olive oil in a large skillet over medium high heat. Add garlic, onions, and peppers and cook a few minutes until onions become translucent and garlic is fragrant; stir occasionally so that you don't burn it. Add in ground turkey and cook until no longer pink. Add in tomato sauce, crushed tomatoes, oregano, basil, parsley, and a few dashes of red pepper flakes. Bring to a boil, then reduce heat to low and simmer 25 to 30 minutes or until sauce really thickens up! Season with salt and pepper to taste. Remove from heat to cool.
  4. In a medium bowl, combine egg white, cottage cheese, and Parmesan. Season with a bit of salt and pepper. Add in 1/2 cup of the slightly cooled meat sauce and stir to combine.
  5. To assemble lasagna, spread 1/2 of the turkey meat sauce into the bottom of a 9x13 inch baking pan coated with nonstick cooking spray. Place zucchini slices evenly over meat sauce, spread on 1/2 of the cottage mixture, then sprinkle 1/2 of the mozzarella on. Repeat layers again starting with the meat sauce, zucchini slices and ricotta mixture and finishing with mozzarella. Cover with foil and bake for 30 min. Remove foil and bake for 15 minute longer uncovered.




Healthy Cookies (version 1: -no butter, no sugar, no grains)


  • 10 dried dates
  • 2 cups almond butter
  • 2 eggs
  • 2 tsp vanilla extract
  • 2 TB water
  • 1 cup chocolate chips
  • 1/4 tsp sea salt
  • 1/2 tsp baking powder
  • 3-4 tbs of local honey
  1. Start by boiling the dates for a couple minutes, just to soften them.
  2. Once soft, remove from heat, drain, and add to food processor. Add 1/4 tsp sea salt and 2 TB water.  Chop until coarsely ground.
  3.  Add 2 cups almond butter, 2 tsp vanilla extract, 2 eggs, and 1/2 TB baking powder and 3-4 tbs of honey.  Blend.
  4. Stir in 1 cup chocolate chips using a spoon (not food processor)
  5. Form batter into balls less than 1/4 cup each in size.  Place on greased baking sheet or on parchment paper. 
  6. Bake for 9 minutes at 350 degrees. 

Healthy Cookies (version 2: No butter, no sugar)

Ingredients:

  • 2 cups rolled oats
  • 3/4 teaspoon salt
  • 1 teaspoon ground cinnamon
  • 1 cup almond butter, peanut butter, or sunflower seed butter
  • 1/4 cup apple butter (or you can do 1 and 1/4 cups almond butter and use apples in the mix)
  • 1/4 cup pure maple syrup (or honey)
  • 1 large banana, mashed 
  • 1/2 cup dried cranberries
  • 1/2 cup raisins
  • ! apple chopped
  • 1/4 cup ground flaxseed 
  • chocolate chip (optional)

Directions:

  1. Preheat oven to 325F degrees. Line large cookie sheet with parchment paper or a silicone baking mat. Set aside.
  2. Combine all of the ingredients into a large bowl and mix with a hand mixer or use food processor. Mix until all of the ingredients are combined. The dough will be quite stiff... can add water if needed for easier mixing.
  3. Take 1/4 cup of dough and drop onto prepared cookie sheet. Slightly flatten the tops into desired thickness. top with chocolate chips, if using. The cookies will not spread in the oven.
  4. Bake for 15-16 minutes or until edges are slightly brown. Allow to cool on the cookie sheets completely.

I used the food processor so it makes a cookie batter consistency, if you use a mixer you will see whole raisins and cranberries.. which I love but think the kids like it more mixed like a cookie:

Coconut Flour Carrot Zucchini Muffins 

Ingredients
  • 3/4 cup coconut flour
  • 6 eggs, at room temperature
  • 1/2 cup raw honey or maple syrup 
  • 1/4 cup melted coconut oil
  • 1 teaspoon vanilla extract
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 3/4 teaspoon baking soda
  • 3/4 cups shredded zucchini
  • 3/4 cups shredded carrots
Directions:  

1. Preheat the oven to 350.
2. Set up a muffin tin–I like using silicone, but you can also use a metal muffin tin with liners
3. In a large bowl, mix everything except the zucchini and carrots until smooth.
4. Stir in the zucchini and carrots, then divide the batter into the muffin cups.
5. For muffins: bake at 350 for 25-30 minutes.
6. They will be golden brown on top.
7. Cool in the pan for 15 minutes, then transfer to a wire rack to cool completely.
8. Enjoy! (I recommend storing it in the fridge)




Monday, January 2, 2017

Portion Control for Me in 2017

Hello 2017!  I am excited to be back to our normal routine and meal planning each week.  Luckily we ate pretty clean over the holidays but I know I ate too many calories so my goal is to cut back on calories...starting tomorrow:)  I mostly eat very healthy with disease prevention in mind, but you can still gain weight eating healthy if you aren't cautious of calories and/or portion control.  I, personally, do not look at fat, carbs, protein, etc. because  I make sure we are eating as close to nature as possible with a variety of nutrient dense foods.  Our bodies know how to break down food of nature and know how to absorb the proper nutrients, therefore I mainly just look at portion control to maintain/lose weight.  That works for me, but I love helping people create a specific plan that works for their mindset, lifestyle, goals and schedule.  If you need a plan in the new year let me know and I am happy to help. 

Meals the First Week of January .... more veggies next week! But all about portion control starting NOW

Blackeye Pea Casserole

Ingredients
  • 1½ cups dried black eyed peas
  • 1½ cups brown or wild rice
  • 10 cups water
  • 5 slices center cut bacon
  • 1 onion, diced
  • 1 bell pepper, diced
  • 3 cloves garlic, minced
  • 1 (10 oz.) can diced tomatoes and green chilies
  • ½ tsp salt
  • ¼ tsp paprika
  • ¼ tsp ground black or white pepper
  • ¼ tsp cayenne pepper {optional}
  • 5 cups fresh spinach, chopped
  • 6 oz. (1½ cups shredded) reduced-fat cheese
Instructions
  1. Rinse the black eyed peas and rice really really well {for about 5 minutes}. Add black eyed peas, rice, and water to a large pot. Bring to a boil and simmer for 30-40 minutes until tender. Drain and set aside.
  2. Meanwhile, cook the bacon in a large skillet. Transfer bacon to paper towels, and set aside. Discard all but one teaspoon of bacon grease.
  3. Heat the bacon grease over medium heat in the skillet and add onion and bell peppers. Sauté for 10 minutes. Add garlic, tomatoes & green chilies, salt, paprika, and peppers. Stir well and remove from heat. Stir in spinach and stir well.
  4. Combine the black eyed peas, rice, and veggie mixture. Stir well. Add in half of the bacon and half of the cheese.
  5. Transfer to a casserole dish and sprinkle with the remaining cheese and bacon. Cover with foil and bake for 20 minutes until cheese has melted and heated through. Enjoy!

Recipe from Meme at Living Well Kitchen: http://memeinge.com/blog/black-eyed-pea-casserole/  

 Before Oven and below is the finished casserole


Tuna Salad

Ingredients
  • 2 Large cans of Tuna in water
  • 2 medium apples, diced (I leave the skin on)
  • 3-4 pickles, diced
  • 1/2 cups diced purple onion
  • 3 hard boiled eggs, diced
  • 1/4 cup full fat greek yogurt
Instructions

Drain tuna, mix well with all ingredients, add salt and pepper to taste.  Great to serve on bell peppers, cucumbers, on a green salad or on apple slices.  



Hummus

Ingredients:

  • 1 (15 oz.) can chickpeas (garbanzo beans), rinsed and drained
  • 3 tablespoons tahini
  • 1-2 tablespoons lemon juice
  • 2 tablespoons extra virgin olive oil
  • 1/2 teaspoon ground cumin
  • pinch of salt and freshly-cracked black pepper (to taste)
  • 1/4 cup water, or more if needed
  • optional topping ideas: extra drizzle of olive oil, chopped fresh parsley, crushed red pepper flakes, smoked paprika, toasted pine nuts, chopped roasted red peppers, basil pesto

Directions:

Add first seven ingredients (chickpeas thru salt/pepper) to a food processor, and blend until smooth. Add in the water and continue blending until the hummus reaches your desired consistency, adding additional water if needed.
Garnish with optional toppings and serve immediately, or refrigerate in a sealed container for up to 3 days.


Grain Free Lemon Chia seed protein muffins

Ingredients
  • 2 cups almond flour
  • 1/4 cup coconut flour
  • 1/2 tsp baking soda
  • 1 tsp baking powder
  • 1/2 tsp sea salt
  • 1/2 cup unsweetened applesauce
  • juice, 2 lemons (about 1/2 cup)
  • zest, 1 lemon
  • 3 large eggs
  • 1 cup full fate greek yogurt (optional for added protein)
  • 1/4 cup raw honey
  • 1 tsp vanilla extract
  • 2 T chia seeds 
Instructions
  1. Preheat oven to 350 degrees F.
  2. In a large bowl combine almond flour, coconut flour, baking soda, baking powder and sea salt.
  3. In a separate bowl combine applesauce, lemon juice, lemon zest, eggs, honey and vanilla extract.
  4. Add wet ingredients to dry and stir to combine.
  5. Stir in poppy seeds.
  6. Line a muffin tray with paper liners or silicon liners
  7. Bake for 23-25 minutes, watching carefully to not burn
  8. Remove from oven and let cool in tray for 10 minutes.
  9. Remove from tray and allow to cool on a wire rack.
  10. Will keep for several days in an airtight container on the counter.





Healthy French Toast 

Ingredients
  1. 2 slices Ezekiel bread or Killer Dave's Organic Bread
  2. 2 eggs
  3. 2 tablespoons milk of choice – almond or coconut are great
  4. 1 tablespoon cinnamon
  5. 1 teaspoon raw honey
  6. 1 teaspoon coconut oil
  7. toppings of choice – I used pure maple syrup and sliced strawberries
Instructions
  1. Heat a non-stick pan over a low to medium. Grease pan with the coconut oil.
  2. Scramble the eggs, milk, cinnamon, and honey in a medium bowl. Transfer the egg mixture in a pie dish, or low-set bowl.
  3. Soak the bread in the egg mixture for 15 second on each side.
  4. Cook the bread for 2-3 minutes on each side until golden brown.
  5. Serve warm with toppings of choice. 


Turkey meatballs over Spaghetti Squash 

Ingredients
  • 2 lb ground turkey
  • 1 tsp basil
  • ½ tsp oregano
  • ½ tsp rosemary
  • ½ tsp thyme
  • ½ tsp onion powder
  • ½ tsp garlic powder
  • 1 tsp salt
  • ½ cup almond meal
  • 1 egg, beaten
  • 24 oz crushed tomatoes
  • ½ large onion, quartered
  • 2 cloves garlic, crushed
  • 2 tbsp red wine vinegar
 Instructions

  1. In a small bowl, mix together basil, oregano, rosemary, garlic powder, onion powder, salt, and almond meal.
  2. With your hands, mix together the spices and meat until well incorporated. Add in beaten egg and continue to mix well.
  3. Form meat mixture into large meatballs (about 1.5-2 inches in diameter).
  4. Grease your skillet, and add meatballs. Cook each meatball about 1 minute per side until the meat is browned (but not cooked through). Add meatballs to slow cooker.
  5. Top meatballs with tomatoes, onion, garlic, and vinegar.
  6. Cook on low for 5-6 hours.
  7. Serve with fresh basil and spaghetti squash.