I have found what works for my family to focus on health but I want to help others do the same around their schedules and for their children. I have two young children, I do not work full time, I have a very helpful husband with a fairly flexible work schedule and I have messed up a ton of meals along the way:) I ran into a friend today who I think is an incredible mom in every way. She is a single mom and runs her own business. She made me realize that I need to mix it up a bit with my weekly routine and help busy, working, single mamas or stressed out stay at home mamas with not much help, or first time mamas trying to figure it all out....... it's all about how to make simple changes to to add more nutrients to our children's' diets. I will start incorporating 5 min meals and options for grab and go.
Menu for the week this week that we have enjoyed:
Spinach Apple muffins
Baked egg avocados
Almond butter energy bites
Chicken and veggie cauliflower fried rice
Crock pot chicken tacos
Healthy egg roll in a bowl
These are all quick and easy. I spent $160 at the grocery and fed my family of 4 for 5 days/nights
Menu for the week this week that we have enjoyed:
Spinach Apple muffins
Baked egg avocados
Almond butter energy bites
Chicken and veggie cauliflower fried rice
Crock pot chicken tacos
Healthy egg roll in a bowl
These are all quick and easy. I spent $160 at the grocery and fed my family of 4 for 5 days/nights
Chicken and Veggies Cauliflower Fried Rice
Ingredients- 1 medium head of cauliflower, (use Pulse setting on food processor to make into rice)
- 3 large eggs, lightly beaten
- Salt and pepper to taste
- 3 tablespoons olive oil, divided
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 3 medium carrots, peeled and finely diced (or buy shredded carrots)
- 1 cup broccoli florets, finely diced
- 1 cup frozen peas
- 2 cups cooked diced chicken
- 1/2 cup toasted cashews
- 2 tablespoons soy sauce
- 2 tablespoons minced fresh parsley
- 1 tablespoon Fresh ginger, grated 1
Instructions
- Place cauliflower florets in a food processor and pulse several times until cauliflower is ground up and the consistency of rice. Set aside.
- In a small bowl, whisk eggs and season with salt and pepper. Heat 1 tablespoon oil in a nonstick skillet over medium heat. Once pan is hot, pour beaten egg mixture into pan. As egg begins to set, use a spatula to push edges towards center. Continue doing so until egg is completely cooked. Remove egg from pan, cool, and finely dice. Set aside.
- Heat remaining oil in a large nonstick skillet over medium-high heat until pan is hot. Add onion, garlic, carrot, and broccoli and saute several minutes until veggies are caramelized and tender. Reduce heat to medium and add cauliflower rice, peas, chicken, and diced egg and saute 8-10 minutes until rice is heated through. At this point, rice may be refrigerated up to 4 days.
- To finish the rice, return skillet to medium heat, and stir over heat 8-10 minutes until rice is heated through. Remove from heat and stir in toasted cashews, soy sauce, parsley, grated ginger and salt and pepper to taste.
Healthy egg roll in a bowl
- 1 bag of shredded broccoli, cabbage and carrots
- 1 pound ground turkey
- 2 green onions chopped
- 5 garlic cloves of garlic, minced
- 1/2 cup braggs aminos or low sodium soy sauce
- 1 tbsp sesame oil
- 1 Tbs fresh ginger, grated
- 1/2 cup raw cashews, chopped
- Season the ground turkey with salt and pepper
- Brown the turkey and drain
- In a separate pan, heat the sesame oil and saute the veggies, garlic, and onions
- Mix the soy sauce, fresh ginger and cashews then pour over veggies
- Add ground turkey to veggies and mix well
Crock Pot Chicken Tacos
2 chicken breasts1 can of black beans
1 can Diced tomatoes
4 oz can of diced green chilies
1 avocado, smashed
2 Tbs sour cream
Cheddar cheese, shredded
paprika
cumin
chili powder
salt
pepper
Put chicken, beans, tomatoes, and chili in crockpot and cook on low for 8 hours.
Shred chicken with fork and uncover for 10-20 min if needed to soak up liquid
In a bowl, mix avocado, cheese and sour cream
Add chicken mixture to taco shell or shredded lettuce and top with avocado mixture
Avocado Egg Bake
1 avocado
1 egg
1 Tbs Parmesan cheese
salt and pepper to taste
1. De-seed avocado and scoop out extra if needed to create a bowl in the avocado for the egg
2. Pour the egg into the avocado and top with salt and pepper and parm cheese
3. Bake on 350 for 15 min or until baked through
Chocolate Chip Energy Bites
Ingredients
- 1 cup dry oats
- 1/2 cup peanut butter or almond butter
- 1/2 cup ground flax seed
- 1/2 cup semisweet chocolate chips (or vegan chocolate chips)
- 1/3 cup honey
- 1 tablespoon chia seeds (optional)
(Next week I will make them using dates and bananas and no peanut butter or oats.. stay tuned)
Instructions
- Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour.*
- Once chilled, roll into balls of whatever size you would like. (Mine were about 1" in diameter.) Store in an airtight container and keep refrigerated for up to 1 week.
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