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.

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