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).
   
   
    

Fried Rice and Egg Rolls- BUT HEALHTY

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

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

1. Place cauliflower florets in a food processor and pulse several times until cauliflower is ground up and the consistency of rice. Set aside.
2. 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.
3. 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.
4. 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

 

1. Season the ground turkey with salt and pepper
2. Brown the turkey and drain
3. In a separate pan, heat the sesame oil and saute the veggies, garlic, and onions
4. Mix the soy sauce, fresh ginger and cashews then pour over veggies
5. Add ground turkey to veggies and mix well

Crock Pot Chicken Tacos

2 chicken breasts
1 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)

Mix it up:  instead of chocolate chips do raisins, dried cranberries, coconut flakes

(Next week I will make them using dates and bananas and no peanut butter or oats.. stay tuned)

Instructions

1. Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour.*
2. 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.

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)

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.