It's All ABout Balance

My sweet husband always eats everything I cook and never complains... he appreciates that I care a ton about nutrition for our family and he does most of the grocery shopping for me too, so when he asked for a good/ not so healthy meal this week ... of course I agreed:)

So I made chicken tetrazzini ... definitely not low in calories, but real food and packed with nutrition. Not something we eat regularly but still pleased that the kids will be eating organic chicken, organic mushrooms, onion, garlic, parsley, real cream, semolina pasta and real butter.

Now for the rest of the week, mini turkey meatloaf with cauliflower tots, apple bake muffins, lean meat and tons of veggies and fruit .

This week I could a little each day because we want to see Beauty and the Beast and it was so incredible seeing my sweet girl light up with all the magical scenes.  

 

Apple Muffins 

Ingredients

• 1 1/4 cups (125 grams) blanched almond flour
• 2 1/2 tablespoons (20 grams) coconut flour
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1 tablespoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 2 large eggs (50 grams each, out of shell), room temperature
• 5 tablespoons (70 grams) refined coconut oil, melted (if you use unrefined coconut oil there may be some coconut taste to the muffins)
• 1/3 cup (106 grams) pure Canadian maple syrup
• 2 teaspoons vanilla extract
• 1/2 cup (90 grams) coarsely grated Granny Smith apples
• 1 1/4 cups (155 grams) Granny Smith apple chunks (about 1/4")

Instructions

1. Preheat the oven to 350°F (175°C). Line a muffin pan with 8 muffin liners.
2. In a medium bowl, mix together the dry ingredients (almond flour through nutmeg). Set this aside.
3. In a large bowl, mix together the eggs, oil, pure Canadian maple syrup, and vanilla.
4. Add the dry mix to the wet and mix just until combined.
5. Gently fold in the grated apples and then the chopped apples.
6. Divide the batter evenly among the liners, filling them almost full, and bake for 23-25 minutes or until a toothpick inserted in the middle comes out clean.
7. Let the muffins cool for 5 minutes in the pan and then remove to a wire rack to cool completely.
8. Store in an air-tight container at room temperature for 1 day or refrigerate for up to 4.

 

 

Ingredients for Chicken Tetrazzini:

12 oz thin spaghetti or linguine
4 medium boneless skinless chicken breasts (2 lbs), trimmed
1 lb button mushrooms, thickly sliced
1 medium onion, finely chopped
3-4 garlic cloves, minced
Salt and Pepper
Olive Oil
4 Tbsp unsalted butter
1/3 cup all-purpose flour
2 cups low sodium chicken broth
1 Tbsp lemon juice
1 1/2 cups half and half (or sub with equal parts milk & heavy cream)
1/4 cup fresh parsley, chopped, plus more to garnish
1 1/2 to 2 cups shredded mozzarella cheese

Instructions

1. Preheat Oven to 350˚F. Cook pasta in a large pot of salted water according to package instructions then rinse to stop the cooking process, drain and set aside.
2. In a large dutch oven pot, melt 1 Tbsp butter and 1 Tbsp oil over medium-high heat. Season chicken breasts with about ½ tsp salt and ¼ tsp pepper. Once oil is hot, saute chicken until golden brown on both sides and cooked through (about 4 min per side). Remove to cutting board to cool then cut into bite-sized pieces.
3. In the same pot (no need to wash it), add 3 Tbsp oil then add sliced mushrooms and saute 2 min or until softened. Add diced onions and cook until onions are soft and golden, 5-7 min. Add minced garlic and sautee another 1-2 min. Remove to the cutting board with chicken.
4. In the same pot, melt 4 Tbsp butter and whisk in ⅓ cup flour until lightly golden (1½ min). Add 2 cups chicken broth, 1 Tbsp lemon juice, ½ tsp salt, ¼ tsp pepper or season to taste and whisk until smooth. Add 1½ cups half and half and bring to a simmer.
5. Return chicken, mushrooms, onions and pasta to the pot then season to taste with salt and pepper, sprinkle in ¼ cup chopped fresh parsley and stir to combine. Sprinkle the top generously with shredded mozzarella, cover and bake at 350˚F for 30 min then remove lid and continue baking 15 min.

 

Mini Turkey Meat Loaf

Ingredients

• 1 cup Ketchup
• ½ cup organic coconut sugar
• 1 Tbs Olive oil
• 1 cup Onion, diced
• 1 Tbs Garlic, minced
• ¾ cup Carrot, grated
• 1 cup peeled and shredded zuchinni 
• Pepper, to taste
• Kosher salt, to taste
• ¼ cup Parsley, chopped
• 1 cup almond meal
• ⅓ cup Milk
• 1 Egg
• 1 Egg White
• 1 pound lean Ground Turkey
• Parsley, for garnishing

Instructions

1. Preheat the oven to 400 degrees. Grease 9-12 muffin tins
2. In a small bowl, combine the ketchup, sugar and 1 tbs. Set aside.
3. Heat the olive oil in a small skillet and saute the onion, garlic, zucchini and carrot until the onion and carrot are soft. Stir in the pepper, salt, and transfer the mixture into a large bowl.
4. Pour the breadcrumbs, milk, and parsley into the bowl.
5. Add in the eggs, turkey, and 2 tbs of the ketchup mixture. Mix everything together until well combined(I prefer to use my hands).
6.  Form  into 9-12 balls and pat down into a greased muffin tin, filling the tin with the mixture.
7. Spoon a bit of the remaining ketchup mixture on top of each muffin and spread evenly. Reserve the remaining sauce to serve along side the meatloaf.
8. Bake for 30-35 minutes, or until turkey is fully cooked.
9. Remove muffins from tins using a greased spatula so they will not break apart
10. Add whipped mashed cauliflower on top of each muffin and garnish with a bit of parsley.
11. Serve along with the remaining sauce.

 

 

Baked Cauliflower Tots

Ingredients

• 2 cups cauliflower florets
• 1 large egg
• ½ cup onion, minced
• ¼ cup bell pepper, minced (optional)
• ½ cup cheddar cheese, shredded
• ¼ cup Parmesan cheese
• ¼ cup breadcrumbs
• ¼ minced cilantro or parsley (optional)
• salt and pepper to taste
• cooking spray or oil

Instructions

1. Preheat oven to 375°F. Spray a nonstick cookie sheet with cooking spray or lightly grease with oil. Set aside.
   
   Steam cauliflower in hot water for 3-5 minutes or until nice and soft, drain and chopped with a knife or blend in the food processor ( just a few seconds.)
2. In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.
3. Spoon about 1 tablespoon of mixture in your hands and roll into small oval shaped tots.
4. Place on the cookie sheet ½ inch apart and bake for about 20 minutes, turning halfway through cooking until golden.

Baby Chicks and Staying Healthy

We have been busy the last few weeks!  We went to the beach, started swim lessons, got new baby chicks (to keep at Mae Mae and Pops' house), leaning to take care of the chicks and chickens so we can get them at the new house.  Busy having so much fun.  I still keep nutrition a huge focus for us and here is how I do it: 

 

Meal Prep Schedule: 

 

Sunday morning,  while enjoying coffee, plan meals for the week

Sunday afternoon - grocery shopping

Sunday later afternoon- cook dinner for Sunday, Monday and Tuesday night as well as breakfast for the week (this took me about 3 hours total)

Wednesday - Crock pot meal or casserole (quick and easy)

For lunch I have healthy grab and go options for the kids like turkey, carrots, fruit, raisins, yogurt, apple sauce, and sometimes they eat left overs from dinner.  They eat a super healthy breakfast, after school snack and dinner so lunch is not as huge of a concern for me and I'll let them pick what they want me to pack for school.

 

Rosemary and Almond Crusted Chicken Breasts and Chicken Nuggets 

Ingredients

• 4 boneless, skinless chicken breasts 
• 1 pound chicken tenders
• 1 cup raw almonds
• 4 sprigs of fresh rosemary, stems removed
• 4 tablespoons butter or olive oil
• 1 medium shallot, minced
• 1 cup panko bread crumbs (optional, I did not use this)
• 1 teaspoon salt
• 1 cup almond flour flour
• 3 large eggs, beaten

Instructions

1. Preheat the oven to 400 degrees with the oven rack in the middle. Line a baking sheet with parchment paper. Season the chicken breasts generously with salt and pepper on both sides. Set aside.
2. In a food processor, chop the almonds and rosemary until they resemble course crumbs. Set aside.
3. Heat a medium size skillet over medium heat. Melt the butter or oil, then cook the shallot until it begins to soften, about 3 minutes. Add the rosemary almond mixture, panko bread crumbs (if using), and salt. Cook, stirring frequently, until golden brown. About 5-10 minutes. Remove from heat and transfer to a plate.
4. Set up your dredging station. Have 1 plate with the almond flour, another plate with the beaten eggs, and the 3rd plate with the toasted rosemary almond mixture. Dredge the chicken in the flour, then in the egg, then in the rosemary almond mixture. Press well to adhere the rosemary almond mixture to the chicken. Transfer the chicken to the parchment lined baking sheet, and repeat with the remaining chicken.
5. Bake the chicken in the oven until the internal temperature is 165 degrees, about 25 minutes. Serve warm.

 

 

Cilantro Shrimp and Cauliflower Rice 

Ingredients

• ¼ cup coconut oil
• 1 (15 oz.) fresh shrimp
• 1 head of cauliflower- pulsed in food processor to make into rice
• 1 tsp. garlic powder
• 1 tsp. onion powder
• 1 tsp. fresh cilantro
• 1 tsp. ground cumin
• 1 lemon, juiced
  Coupons
• Salt and pepper to taste

Instructions

1. In a large skillet, warm the oil, then add the shrimp and cauliflower.
2. Stir in the spices and cook long enough to ensure both the shrimp and cauliflower are cooked to your liking.
3. When done, sprinkle with some fresh lemon juice, cilantro and add salt and pepper to taste.

 Spinach Pancakes for Lola and Chocolate Muffins for Hayes (Breakfast for the Week)

 

1/2 cup Coconut flour
2-3 chopped Dates
4 Tbs Flaxseed and Chia seed blend
2 tsp Baking powder

2 Banana

6 eggs
Package of Organic Spinach 

Or
Choc chips

 

For spinach pancakes, blend all ingredients in a food processor until smooth (add water if needed to thin).  Heat griddle until hot and pour pancake batter.  Makes 10-12 pancakes

 

For the muffins, blend all ingredients other than chocolate chips in the food processor.   Pour the mixture into a bowl and add the chocolate chips.  Divide into 9-12 silicone muffin liners and bake on 350 for 20 minutes. 

 

Sweet Potato and Carrot Chili 

Ingredients

• 2 lbs ground meat 
• 1 red onion chopped
• 1 teaspoon minced garlic
• 1 can tomato sauce 29.5 ounces
• 2 cups petite diced tomatoes with juice
• 3 cups beef stock
• 1 cup carrots sliced
• 5 cups sweet potatoes peeled and cubed
• 2 bay leaves
• 1/2 teaspoon thyme
• 2 teaspoons salt
• 1 1/2 teaspoons black pepper
• 1/2 cup chili powder
• dash of oregano
• dash of red pepper flakes

Instructions

1. In a large saucepan, brown ground meat, onions and garlic. Drain off the fat. 
2.  Brown the ground ground meat, drain off the fat and place it into the slow cooker. Add the other ingredients and let it simmer on low all day (6-8 hours on high for 4-5 hours).