Sunday smarts- meal planning for the week

Christmas has come and gone which we are all sad about, but the holiday festivities continue!   Some guests leave and more arrive!  With new cookbooks to browse, we came up with some healthy and guest friendly dishes.  A few adjustments from last weeks menu were taken into consideration for this week.

Our week at a glance:

Sunday: white bean soup, from new book Chop,Chop, and chicken & cheese quesadillas.  I have some left over chicken from the other night so the quesadillas will be simple to cook up.

For the soup the necessary ingredients are 4 c cooked or canned white beans rinsed & drained,( I prefer great Northern), 2 garlic cloves, 1 onion coarsely chopped, 2 celery stalks sliced, 2 carrots sliced, 1 large potato, scrubbed and cubed, 2 teaspoons dried rosemary or 2 tablespoons chopped fresh, 8 c low-sodium chicken broth, 1 16 oz can diced tomatoes, 1 tablespoon fresh lemon juice, 1/4 c chopped fresh Italian flat- leaf parsley leaves.

Instructions: place beans, garlic, onion, celery, carrots, potato, rosemary & broth in pot and turn heat to high.  When mixture comes to a boil, turn heat to low and cook partially covered, until beans have fallen apart, about 2 hours, stirring occasionally.  Add tomatoes and continue to cook, partially covered, until soup thickens.  Just before serving add the lemon juice and fresh parsley.

Monday:  baked ziti and meatballs.  Easy meal because I made an extra baked ziti last week.  I'll heat in oven throw some meatballs in my pot of sauce.  Meal is done!  I'm also trying my sister's baked quinoa dish.  I'll make quinoa in vegetable broth.  While that is boiling, carmelize red onion and sauté mushrooms and halved grape tomatoes.  Pour the quinoa over fresh spinach send mix the other
veggies into it.  Use some goat cheese in the mixture as well.  Toss together and spread in basking dish to bake.

Tuesday:  New Year's Eve!  Lots of appetizers: homemade sushi, vegetable dumplings, pig in a blanket, chips & guacamole with pomegranate, hummus and veggies, white bean and garlic dip, fondue....the list goes on!!

Wednesday: Happy New Years!  Possibly some left overs?  If not much, we'll make some individual pizzas and a big, green salad.

Thursday: chicken Caesar salad with Grandad's leftover dressing and rolls.  Romaine lettuce, chicken, parm cheese and dressing.

Friday:  split pea soup
New recipe from cookbook.  We need olive oil,  1 onion chopped, 1/2 pound carrots sliced, 1 teaspoon dried tarragon, 1 pound split peas, rinsed and picked over, 10 cups vegetable or chicken broth, 2 tablespoons fresh lemon juice.

Instructions: place pot on stove and turn heat to medium.  When hot add oil.  Add onion and cook til tender.  Add carrots, tarragon, split peas and broth.  Raise heat to high and bring to boil.  Turn down heat to low and cook partially covered until peas have fallen apart, about 2 hours.   Add lemon juice.  Serve right away or cover and refrigerate up to 3 days.

Saturday:  sautéed tilapia with salad greens and honey scallion dressing.  Ingredients: 2 1/2 T fresh lemon juice, 2 T chopped green onions, 1 T honey, 1 T lower sodium soy sauce, 1 t bottled ground fresh ginger, 1/4 t dark sesame oil, 1 T canola oil, 4 (6oz) tilapia fillets, 1/2 t salt, 1/8 t freshly ground black pepper, 4 c salad greens.  Combine first 6 ingredients in small bowl, stirring well with whisk.

Next, heat a large nonstick skillet add canola oil and sprinkle fish with salt and pepper.  Add fish to pan and cook 3 minutes on each side or until fish flakes easily with a fork.  Serve fish with greens and dressing.  Serves 4 so adjust  amounts of ingredients to your family size.  We're going to do some rice noodles on the side as well.

Additional note, the soup recipes above serve 8-10 people.

Thank you to Cooking Light 3-step express meals and Chop Chop, the kid's guide to cooking real food with your family for their great ideas and recipes!

Enjoy all!  Here's to a happy and healthy 2014!  Contact me for any additional help with recipes or to share some of your own ideas.

Sunday Meal Planning

It's Christmas week!  We are having house guests and excited for the festivities to begin!   Tonight my father-n- law arrives so we have a nice meal planned.  Our week ahead looks like this...

Sunday-   Boneless, skinless organic chicken thighs over spinach & kale, grape tomatoes & chick peas.  I layer a pan with the kale and spinach, halve grape tomatoes and rinse and drain chick peas.  I then pour some chicken broth over the layer and place the chicken thighs on top.  Season with olive oil, salt and pepper and pour a little more broth over the chicken.  Bake at 350 for 30 minutes and check chicken.  The chicken turns out so moist and delicious!  One of our favorites.

Monday- tacos!  Ground turkey and all the fixings!  We use soft whole wheat tortillas instead of the hard shells.   The kids have their favorite toppings- avocados, salsa, cheese, peppers, & refried beans.

Tuesday- Christmas Eve!  Baked clams, shrimp cocktail,  & dumplings for appetizers.  For the main course, BBQ pulled chicken.  It's Ellie's night and this is her pick!  Not a traditional holiday meal but well make it festive!

Wednesday- Christmas at Grandma's!  Aunt Ria's homemade lasagna, and a new dish for the wheat and dairy intolerant- bakes quinoa with vegetables.  Tons of appetizers will be served and desserts!

Thursday-baked chicken tenders and rice pilaf with a big salad and steamed broccoli

Friday- baked ziti and Caesar salad

Saturday -chicken chili with brown rice and salad

Sunday-new house guests arrive- lots of kids so family friendly meal of meatball subs and for the vegetarians, roasted veggies- Brussels sprouts, butternut squash, parsnips and red onions with quinoa.

Happy Holidays all!  Enjoy your time with family and friends.  Meals are my favorite connection with family and friends.  I love being in the kitchen preparing and talking and sharing food.

Until next week...

Sunday Meal Planning

I feel like this week is the home stretch before the holidays. Lots of after school activities, school parties to volunteer, and getting ready for Christmas! Having my meals planned out will come in handy with the crazy week ahead!

When I asked the kids what they felt like making for their dinners this week the boys immediately called out some of their favorite dishes, but Ellie and I skimmed cookbooks and web sites.

Our week ahead looks like this:

Monday- turkey meatball subs on whole grain rolls with a mixed salad (lots of cucumbers, celery and carrots in this one!) The meatballs are easy to make. I use 1.5 lbs. lean ground turkey, 1 beaten egg, 1/2 c.whole wheat bread crumbs, 2 garlic cloves minced, 1/4c. parmesean chesse, and salt and pepper to taste. After I form the meatballs I bake them in the oven and then add them to my sauce to simmer. A pretty easy meal and all love it! Left overs usually for Scott to bring to work. I keep homemade sauce in the freezer, you can always buy a jar of tomato sauce. I look for ones that have little sugar and no artificial anything.

 Tuesday-Peanut Noodle Stir Fry found on Mywholefoodlife.com . Ellie and I saw this and knew we had to try it. Looks healthy, simple and quick to make, which is perfect for during the week. Check out this website. It has great ideas and recipes.

Wednesday-Roasted chicken and veggies. I'll roast a whole chicken earlier in the day so it's all ready to eat by the time the kids get home from school. This way I can help with homework and am able to play games with Teddy and Johnny and not have to stop to prepare dinner. I buy an organic oven roaster bird, drizzle it with olive oil, salt and pepper and place half a lemon in the cavity. I surround it with cut parsnips, carrots, celery, onions, sweet potatoes and sometimes brussel sprouts. Easy and yummy!

Thursday-spaghetti carbonara. For this I use whole grain spaghetti, I may try this time the brown rice spaghetti. I have a light recipe from Family Circle magazine. While I am boiling the salted water for the pasta, I saute 6 slices of Applegate farm bacon in a pan. Cook over medium heat for about 6 minutes. Drain on paper towel and save 1-2 T of the drippings. Then I blend 1 cup skim milk, 2 large eggs plus 2 egg yolks and 1/2 t. salt. I heat the saved bacon drippings over medium heat and whisk in 1 T. all-purpose flour ( I use the whole grain white or wheat), cook for one minute, quickly pour in the milk mixture, whisking constantly to keep the eggs from scrambling. Cook 2-3 minutes until thickened. remove from heat and whisk in 1/2 cup of grated parm. Then toss the drained pasta with the sauce, crumbled bacon and remaining cheese(about a 1/4 cup) with some of the reserved pasta water. We like to sprinkle with fresh ground black pepper before serving. A spinach tomatoe salad will be on the side along with snap peas and carrots! (Teddy's favorites!)

Friday-Turkey, black bean chili with carrots and red peppers. This is one of my favorite chili recipes because of all the veggies in it. I saute a whole chopped onion, some chopped garlic cloves, grated carrots and chopped red pepper in a pot with olive oil. After all has softened I add the spices, red pepper flakes, cumin and chili powder. After a few minutes I add the ground turkey and cook until no longer pink. Then add the 2 cans of rinsed and drained black beans, can of tomato paste and 3 cups of chicken broth. Let come to a boil and then simmer for an hour. I make a side of brown rice to go on the bottom of our bowls with the chilion top. Salad to go with this too.

Saturday -party night so pizza for the kids and babysitter. I may make it easy for myself and instead of making the pizza buy Newmwn's own frozen pizza or Amy's pizza. A heathier version for frozen pizza so I don't feel so bad! Fruits and veggies to go with it!

Sunday- Granddaddy arrives so we'll be having a nice baked fish dinner and vegetable dish. Need to see what fish is on sale to determine what I'll make. Thinking about maple glazed roasted brussel sprouts.

Hope this gives you some ideas! Please share and contact me for any more info.

Enjoy! Donna

New Favorite Breakfast!

I was recently introduced to the website, mywholefoodlife.com , and absolutely love it! I have tried the Pumpkin Overnight Oats and love having it each morning for breakfast. You can eat it cold or warm, I prefer warming it up. I bought small mason jars and make 6 at a time and store them in the fridge. The recipe calls for: 1/2 c. gluten free steel cut or rolled oats (steel will have a crunch and rolled will be smoother) 1 1/2 T. pumpkin 1 t. chia seeds 1 t. flax meal 1/2 t. cinnamon 1/4 t. nutmeg 1/4 t ginger 1/8 t cloves 1 Medjool date chopped 1/2 c. milk (almond, coconut, whatever you desire) Throw all contents into a jar and mix well. Stick in fridge overnight. Enjoy warm or cold in the morning! I am looking for more yummy recipes on this site. Great ideas and so healthy and yummy! Yours in health, Donna

Nutrition and your skin

Good nutrition and skin care go hand and hand. Since your skin is the largest organ of the body it is important to nurish it just like you want to fill your body with the right foods. I listened to a call last night with my Healthy Body Team, and learned so much about skin care products and foods that not only help you on the inside, but also the outside. There are some "power" foods that we all should be incorporating into our diets. For instance, avocados help to prevent dryness, the omega 3s in salmon help with your skin's elasticity, eggs and beans provide protein which help repair cells, pomegranates create more collagen and help speed healing in the body, walnuts are a great source of omega 3s and add shine to your hair and help with smoother and younger looking skin, and instead of sipping coffee try green tea which also benefits what's happening on your inside and outside! I love working for Isagenix because it has products for your overall health. I have been using the supplements and shakes and feel fantastic, and now I am going to branch out and try the skin care line. The products have no chemicals or parabens, fragarances or artificial colors. It uses only natural botanicals and ingredients you can read and pronounce. So remember to read you skin care product labels as carefully as you would your food labels. Everything you use on your body becomes absorbed into your skin. Feel free to contact me with any questions. Enjoy. Donna sources: Isagenix and Fitness Nutrition

Sunday Planning

Since I am new to blogging and do not know how to successfully save and publish, this is round 2 for me with this one!  Tried to publish last night but no success! I hope I can remember all that I wrote.  I did detailed recipes, so I will try again.

In between tree hunting and basketball games, the kids and I were able to choose some healthy meals for our busy week ahead.  Elle and I hit the market in between getting the lights on the tree and decorating the tree.  We girls know how to shop and shop quickly!

So here is what we came up with for our meals:

Monday: chicken parm and salad.  I bought thin chicken breasts and will bread them with whole wheat Panko bread crumbs.  Bake until crispy and then spoon some sauce and sprinkle with cheese and pop back in oven until cheese has melted.   Meanwhile, Grant will make his favorite romaine salad with broccoli slaw.  Easy to quick fix after we return from his evening game.

Tuesday:  broiled salmon, string beans, and quinoa.  Ellie's night, so she will prepare the string beans so they can be steamed, I'll cook the quinoa, and together we'll make the honey glaze for the salmon. I use 1-2 tablespoons of honey and mix with the juice from one orange.  Then drizzle over the fish.  The kids love how sweet the fish tastes.

Wednesday:  Chinese noodles with tofu and sesame sauce.  This is a new one for me!  Johnny found it in our new Cooking Light cookbook.  I bought flat, wide, brown rice noodles and will boil them in water while we stir fry broccoli, carrots, snow peas, and fresh finger in the wok seasoned with sesame oil.  I'm not using the tofu because no one is crazy about it.  Instead I'll throw in some shrimp.  Once veggies look crisp I'll toss in the noodles, stir it all up, add some low sodium soy sauce and it's a meal!  Chop sticks are always a bit hit with meals like this one.

Thursday:  Teddy's pick always involves some sort of soup.  So it's homemade meatball soup.  I bought lean ground turkey to make the meatballs and will mix egg, nutmeg, parm cheese, salt,pepper and garlic into the meat.  Teddy will help make tiny meatballs.  I'm using homemade chicken stock from the freezer as my base and will sauté onions and garlic and add carrots and celery to the soup.  Once it has come to a boil I'll add the meatballs and let simmer.  About 15 minutes before we are ready to eat I'll boil up some pasta (the kids are now used to the brown rice pasta that I love) and we'll be ready to serve it up.

Friday:  Scott's pick is baked ziti.  Easy for me to do early in the day.  I'll make the ziti, mix together with my sauce, ricotta, mozzarella, and parm cheese and it will be ready to pop in the oven.  Easy for Fridays! However, not my favorite meal so I will have some roasted veggies for me.  Sorry, Scott!

Saturday:  chicken chili.  This meal was such a hit from last week we decided to make it again!  Easy for me to make in the morning, so we can be doing fun things throughout the day and I don't need to think about cooking.

Sunday: crispy halibut with brown rice and veggies (not decided yet!). I'll lightly bread the fish and season with lemon pepper and drizzle olive oil infused with lemon on top.

I hope you find these helpful!  Please share some of your favorite meals.  I love learning new recipes and having more choices with my family.

Enjoy.


Donna

Sunday planning

After a busy and fun-filled weekend, I find myself in disbelief that Christmas is around the corner!  Lots of fun was had today cutting down our tree.  It took longer than usual today to find the right tree,  or maybe it just felt that way since it was freezing outside!  The tree is fully decorated and we made the switch to colored lights (I prefer white!).

In between tree hunting and basketball games, we decided upon our meals for the week so I could hit the market before the "storm" hits!

This is what we came up with for this week:

Monday:  chicken parm and salad.    I bought thin chicken breasts and will bread them with whole wheat  Panko bread crumbs and bake them in the oven.  Once crisp, I will add sauce and sprinkle some mozzarella cheese on top and bake some more.  Grant will make his favorite romaine salad with broccoli slaw.  Simple and easy meal to make after coming home from his evening game.

Tuesday:  broiled salmon with a honey glaze,  steamed green beans, and quinoa.  I found some nice wild salmon on sale and will broil the fillets with some honey and freshly squeezed orange juice on top.  I mix 1-2 tablespoons of honey with juice from an orange and drizzle over the fish.  The kids love the sweetness!  Ellie handles the beans and I'll make the quinoa!

Wednesday:  Chinese noodles with tofu and sesame sauce.  This is a recipe Johnny picked from our Cooking Light cookbook.  I bought flat, wide, brown rice noodles,snap peas, carrots, broccoli, ginger, and sesame oil for this recipe.  It doesn't sound too difficult.  I need to heat up the wok, add the sesame oil, stir fry the veggies and then add the ginger.  While that is happening the noodles will be boiling and ready to go.  Not sure I am going to add the tofu since it is not anyone's favorite.  I maybe will add some shrimp.   This is Johnny's night, so he'll help with the prep work.

Thursday: Homemade meatball soup.  I bought some lean ground turkey and will mix some egg, gluten free bread crumbs, nutmeg, parm cheese, pepper and salt into very small meatballs.  I have some homemade chicken stock in the freezer and will sauté onion and garlic, add the stock, carrots and celery and let come to a boil.  Once boiling I will add the meatballs and let the soup simmer.  15 minutes before we are ready to eat I'll boil the water for the pasta.  Once ready, spoon some pasta into a bowl, add the soup, and we're done!  Teddy's night, so he'll help setting the table, pouring the drinks, and clearing!

Friday: baked ziti.  Scott's pick.  Pretty easy to do ahead of time!  Not my favorite meal, so I'll roast some veggies.  I have butternut squash, cauliflower and Brussels sprouts, all my favorites!

Saturday:  chicken chili.  This was such a big hit from last week we decided to have it again!

Sunday:  crispy halibut with steamed broccoli.  I'll broil the fish, but first bread it lightly with whole wheat Panko bread crumbs and some seasoning.  I like to use lemon pepper and drizzle a little olive oil infused with lemon on top.


I just bought a new cookbook for a family Christmas present and I'm excited to have some more recipe ideas.    Please feel free to share your favorite meals from your home!

Enjoy!

Donna

Sunday Smarts: the week at a glance

Today was especially hard to get motivated and think about next weeks' meals.  We spent most of the day reorganizing bedrooms and setting up the new lofts from my sister in Vermont.  Once all was in place, the kids and I sat down, planned our meals, and headed to the market.
This week I kept fairly simple because we have dentist, orthodontist, and various practices in the mix!  Many of the meals I can start before the kids arrive home and then finish close to dinner time.

Monday-grilled chicken tacos with avocado, beans, salsa, cheese and cilantro

Tuesday- meatloaf made with ground turkey, goat cheese, and BBQ sauce , mashed potatoes and string beans

Wednesday- chicken chili (a white, chili with onions and white beans)

Thursday- shrimp risotto with mushrooms, scallions and zucchini

Friday- tomato soup and grilled panini sandwiches

Saturday- make your own pizza

Sunday- sausage-spinach rice bowl made with sweet Italian turkey sausage, brown rice and baby spinach

Enjoy all!  Have a great week and contact me if you'd like any of the recipes.

Happy December!
Donna

Saturday Substitutes

Did some surfing on line and found some nice ideas of things to add to your pantry.  If you haven't already made these changes, these are simple things to do to be more healthy.  I chose some basic ones, that are easy to do and incorporate.

Swap out white rice for quinoa.  It cooks up just like rice but has greater nutritional value, more protein and minerals!

Use applesauce in your favorite baked good recipes instead of vegetable oil.  There is less fat and low in sugar if you use a brand with no sugar added.  My kids don't notice any difference with my baked goods since I have made the swap.

Enjoy baked corn chips instead of tortilla chips.  They are lower in calories and made without fat.  They still satisfy your salty craving and have a crunch!

Lastly, try some dried fruit instead of reaching for candy.  Satisfy your sweet tooth with raisins, apricots ,cranberries, dates , prunes, etc.  Dried fruit are filled with vitamins, minerals, and fiber and have natural sweetness.  Just be careful not to eat too many because they are calorie dense!  A small handful goes a long way.  I look for unsweetened dry fruit.  Harder to find, but have success at Trader Joe's and Whole Foods.  I make trail mixes with raw nuts and dried fruit for my kids before games and it's a big hit.  Throw in a few chocolate chips and you're a rock star!

Share some of your smart substitutions!


Source:  FitDay articles
Corinne Goft, registered dietician



Yours in health,
Donna

Surviving Thanksgiving Tips!

Fit For the Feast!

Tomorrow is the big day, the day we give thanks for our blessings.  You don't need to master self-control overnight in order to enjoy the holiday without having to unbutton your pants.  Follow these simple tips to focus on what you are truly grateful for and avoid overeating:

1. Start the day by eating a healthy breakfast.
2.  Avoid finger foods.
3.  Skip the empty calories of wine and soda and drink water!
4. It's ok to have all your favorite foods, but take small portions.
5. Take small bites, chew slowly and enjoy conversation with good company.
6.  Offer to help clean up right after eating so you're not tempted by seconds .
7.  Send everyone home with leftovers mad limit indulging to one day.
8. Go outside and play football instead of watching it on t.v.
9. Remember it's everyday habits, not one meal, that contribute to your health and fitness.
10. No matter what be thankful for the body you have and all it allows you to do on a daily basis.

Happy Thanksgiving!  Enjoy.

Donna


Source:Nordic Track Fitness Club

Healthy, hot and spicy cocoa

It is freezing out, so I wanted to give this recipe from Kaleandchocolate.com a try.  It was delicious!  The recipe calls for:
1 cup almond, hemp, or rice milk ( I used almond)
1 1/2 Tablespoons unsweetened cocoa powder
Splash of vanilla extract
Sprinkle of cinnamon
Sprinkle of chili powder
Sprinkle of ground nutmeg
Sprinkle of ground cloves
Raw honey or liquid stevia to taste( I used honey)

Heat milk in pan over medium heat until lukewarm, stir in cocoa powder and honey or stevia until dissolved.  Add vanilla and all spices.  Heat another 2 minutes stirring occasionally.  Smell, savor and sip!

Enjoy!

Donna

Sunday Smarts- meal planning for the week

It's hard to believe that this Thursday is Thanksgiving!  With a short school week ahead, and eating at my sister's for the holiday, the kids and I decided on a simple and easy meal plan for this week.

On a side note, before I begin with our menu,  please remember all that Thanksgiving is one day and it really should not be a day of overeating and overindulgence.  Savor each bite and enjoy your meal.  Sample a little of everything and try and fill up on your veggies!  I do not deny myself of anything, yet i choose small portions and enjoy every bite!  I also enjoy being with friends and family and take advantage of good conversation while we are at the table for hours.

Ok, now for this weeks meals.

Sunday- vegetarian chili verde

Monday- turkey burgers, sweet potato fries, and salad. (Attempting to make a lentil burger for myself ahead of time)

Tuesday- homemade BBQ chicken thighs, brown rice and steamed string beans

Wednesday-  whole wheat tortellini  with roasted Brussels sprouts, butternut squash, kale and white beans

Thanksgiving Thursday - bringing roasted chick peas for an appetizer and pumpkin cake for dessert

Friday- turkey noodle soup with lots of veggies

Saturday- make your own pizzas with broccoli, mushrooms, onions, and apple gate farms bacon(not my favorite but my boys love bacon pizza- thank you to my nephews for that!)

Sunday- friends house for football and chili, so bringing lots of cut veggies and hummus

Happy thanksgiving all!
Wishing you all a happy week and hoping you are all with family and good friends.

Yours in health,
Donna

Ps other helpful hints on turkey day:  drink lots of water and do not skip breakfast or lunch.  I know I plan on having a pumpkin, cinnamon isagenix protein shake in the morning, and probably will eat an Isagenix meal replacement bar during our car ride to my sisters, and veggies and hummus late afternoon.  Another tip I read is to mix some white wine with sparkling water during cocktail hour!  Bottom line, don't beat yourself up if you do indulge.  Just get back on track the next day and begin your day with a walk, run, class, etc.

Healthy cleaning tips

I found some DIY recipes for cleaning products on MindBodyGreen website and can't believe how easy they are to make and safe  to breathe in while cleaning!  So many of the products on the store shelves are filled with toxins.  I am guilty of using them and really want to try some of these.  Here are a few I am going to try and put to the test!

Disinfecting cleaner
2 teaspoons borax
1/4 teaspoon liquid soap
4 tablespoons white vinegar
3 cups hot water
Combine in a spray bottle and clean away!


Oven cleaner
1 cup baking soda
1/4 cup of washing soda
Mix with water to make a paste, apply  to oven surfaces and let sit overnight.  Wipe and rinse.

Mold and mildew
2 cups water
2 teaspoons of tea tree oil
Combine in spray bottle, shake well and spray.  Let sit for several hours before wiping.


I'll let you know how clean I get things!  Give them a try and let me know how it went.

Happy cleaning!

Donna

Sunday Meal Planning

Menus for the week! During my volunteer hours at the book fair, I purchased a cookbook- Cooking Light 3 Step Express Meals- easy weeknight recipes for today's home cook.

I love the pictures in it and the pantry ideas. It's a realistic cookbook for me because it allows you to prepare a home cooked, healthy meal by providing some shortcuts and simple solutions.

 A few of their ideas on how to stock your pantry and prepare your meals with time saving products:
1. Buy fresh produce in treason.  Berries in summer, apples in Fall, and root veggies in winter.
2. Keep things simple.  Season your fresh chicken with salt, fresh ground pepper, and lemon rind.
3. Do a bit of work on the weekend.  Make your toasted breadcrumbs, roast veggies in a big batch, chop your vegetables and store in fridge in air tight containers, to simplify your cooking during the week.

 I'll add more next week!

For your pantry:
1.  Canned beans-preferably organic
2. Canned broth -low sodium and preferably organic
3.  Raw nuts
4. Vinegars

Again, I'll add some more next week.

The kids and I looked through the book today and found some meals to try. In fact, the cookbook is filled with post it's so I'm happy that it is a hit with all!

Sunday night- leftover BBQ pulled chicken, broccoli slaw, salad and brown rice

Monday- Baked macaroni and cheese made with either whole wheat pasta or brown rice pasta and their recipe calls for cottage cheese

Tuesday - Mexican Chicken Hominy soup

Wednesday- pasta pork bolognese(. I am going to use ground turkey)

Thursday- cumin spiced fish tacos with avocado and mango salsa

Friday- homemade individual pizzas and big salad

Saturday- spicy sweet chicken thighs with roasted asparagus

Sunday- herbed fish and red potato chowder

Thank you Cooking light for your recipes!  Hopefully my dinners will turn out as beautiful as their photos!

Happy week all.  Contact me if you want the full recipes.  Happy to pass them along.

Donna

Saturday substitutes : Making Smart Choices

Saturday Smarts Weekends are busy times and most of us are out and about with our family and friends. Plan ahead and make healthy snacks as a family to have energy in between games and while you're on the go. Some ideas: Instead of microwave popcorn try air popped with 2 T. Pumpkin seeds and sprinkle with 1/4t cinnamon. Try kale chips instead of crackers and potato chips. Drizzle 1 bunch chopped kale with 2 t. olive oil and salt to taste. Bake at 300 degrees for 15-20 minutes. Put some raw almonds in a plastic Baggie and throw in your bag. Sunflower and pumpkin seeds are great too! Other ways to eat smart: "To lighten up vinaigrette a, substitute 1/2 the oil with chicken or vegetable stock."- Robin Miller "To add flavor and vit. C but no fat or sodium, mix OJ into butternut squash soup and whipped sweet potatoes." You can even "poach fish in the juice, then add garlic, pepper..."- Claire Robinson-host of Food Network's 5 ingredient fix and challenge and Food Network challenge. Enjoy! Feel free to comment on things you substitute!

Homemade Energy Bars

Larabar Inspired Chocolate Cherry Energy Bites by Angela Liddon found on Oh She Glows web site.

If you have never been to Oh She Glows web site check it out.  It has amazing recipes.

I love Larabars, but can't afford to buy them in bulk because my kids devour them in a few days.  So, I make these bars and all love them.  I even have made these for the boys soccer team that I train and my teen girls conditioning class and they were gone in seconds!  So please try this recipe at home.  Quick and very easy.

Ingredients ( 15 small bites)

1 c. Whole raw almonds
8 pitted Medjool dates ( not honey)
1/2 c. Dried sweetened cherries
3 tablespoons dark or semi-sweet chocolate chips
1/4 c. Raw pecans (I substituted raw cashews)
Kosher or sea salt to taste

Instructions:
1. In a food processor, process the almonds until finely chopped.  It's ok if some bigger pieces remain.   Just be sure not to pulverize it into a flour as you want some texture.
2. Remove 1/3 c.  of the processed almonds and set aside for the final step.
3.  Now add the pitted dates in (along with the almonds already in the processor) and process until finely chopped and sticky.  A dough will start to form.  Add cherries and process again until combined.  The mixture will likely form into a large ball.  If this happens break it up with a spoon and process more if necessary.
4.  Add in the chocolate chips and pecan and process until they are just chopped.  Add salt to taste. Pulse in the reserved 1/3 c almonds for texture being careful not to process them too much.  Roll into small balls.  Place in a container or Baggie and store in the fridge or freezer.  ( you can also press the dough in a small baking dish, chill for few minutes, then cut into squares).

Nutritional info: makes 15 small balls, 108 calories, 7 grams fat ( 1 sat fat), 40 mg sodium, 13 g carbs, 3 grams fiber, 9 grams sugar, 3 grams protein.

Note:  if for some reason your mixture isn't sticking together, try processing it a bit longer.  If that doesn't work, you can add a tiny bit of water to help it come together.  It shouldn't be necessary though.

Correction in meal plan

Hi all, if you read my post from yesterday  I mentioned using Ezekiel bread in my meat balls and breading.  So sorry, I meant brown rice bread which is gluten free.  Ezekiel bread is not gluten free.  Have them both in my freezer and listed the wrong one.
Happy eating!

Sunday Smarts: meal planning for your week

With a busy week ahead, I sat down this morning to plan our weekly family dinners.  The kids all chimed in and helped with the menu.  We decided Sundays would be our fish dinners so that made planning a bit easier!  Our week ahead looks like this:

Monday - turkey meatball  heroes on whole grain buns with steamed broccoli
Tuesday- whole wheat cheese tortellini boiled in chicken broth with stewed tomatoes, carrots, onions, green beans and celery
Wednesday- turkey meatloaf ,brown rice, edamame, baked kale chips
Thursday- breaded ,thin chicken cutlets, sautéed zucchini , onions and mushrooms
Friday- grilled chicken and sweet potato fajitas with peppers,onions, fresh cilantro and corn tortillas
Saturday- BBQ chicken, healthy slaw, whole grain buns
Sunday- oven baked cod, roasted potatoes ( white and sweet), roasted cauliflower and Brussels sprouts

Mixed greens served with all dinners as well as fruit like clementines and pear.
I love how the kids personalities come out even in their dinner picks! I usually put a little bit of a healthy twist to the menu and always include lots of veggie choices and serve a salad as well.  I hope this is helpful to someone!  I am happy to post the recipes.  Contact me and I'll post one or all.  One healthy tip, whenever I need bread crumbs for the fish or meatballs I use my Eziekiel bread.  I toast a slice and then put it in the cusinart and pulse a few times.  The bread makes a very healthy and tasty bread crumb that is gluten free.
For convenience , lately I have been buying an organic jar of tomato sauce for dinners like the meatball subs.  Trying to keep things simple yet wholesome.  Enjoy and Bon appetite!

How to eat organic on a budget

I used to feel like there was no way I could afford to buy organic fruits and veggies for my family of six.  I have paid attention to some of fitness guru, Jillian Michael's, tips on how to do it and not go broke!  She has a weekly healthy tips page that I receive through email and her latest gave some great ideas on how to grocery shop for organic while on a budget.  Some of her suggestions:

1.  Buy store brands of organic products.
2.  Eat less meat and eat more bean based meals.
3.  Try and use coupons.
4.  Order on-line in bulk.  Some sites-  www.gobiofood.com  www.naturalgrocers.com
       www.theorganicpages.com
5. Buy frozen organic veggies , like broccoli and cauliflower, and frozen organic fruits like berries.
6. If you have a green thumb, try your own vegetable patch.
7.  Try stores like BJ's.  They carry organic fruits and veggies and you do not have to buy too much so that it spoils before you use it.


Please share if you have other ideas!  Always looking to learn more and pass it on.

Yours in health,
Donna

Girls weekend and sisterly tips

My sisters and I met this past weekend at our Mom's for our annual girls weekend.  It has been a tradition for years and is something we all look forward to each year.  Lots of laughs and good times were had this year.  I always leave with some new purchases, recipes, and health and beauty tips!
This year in particular I feel like I hit the jackpot!  One of my sisters performed some makeovers using her new makeup "Boom" by Cindy Joseph.  Check out the website.  I already ordered my trio.  It is an all natural and organic product and is so easy to use.  It is basically a stick that you can use as a blush, another for eye makeup and lip stick.  You have a natural glow and look wonderful!  Very cool.

We also shared some recipes.  Two in particular are my favorites.  The first is from mindbodygreen.com and is a soup.

Harvest Minestrone

Ingredients:
1 sweet onion-medium diced
2 celery stalks-medium diced
3 carrots-medium diced
2 T. Olive oil
2 cloves garlic-finely chopped
2 cups fresh zucchini -medium diced
2 cups green beans- cut in 1 inch pieces
1 bell pepper- medium diced
1 28 oz. can crushed tomatoes
2 28 oz. cans of water
1 15 oz.can cannelloni beans
1 15 oz. can of chickpeas
1 cup quinoa
2 cups kale-stems removed
1 t. Turmeric
Pinch of red pepper flakes
Salt and pepper to taste
Garnish with Parmesan
Garnish with slivered basil or finely chopped rosemary

Directions:
Place a large Stockport over medium heat and add the onions, carrots and celery.  Cook for about 5 minutes or until softened.  Add the garlic and a pinch of red pepper flakes and cook for about one minute or until garlic begins to color.  Add zucchini and green beans, season with salt and pepper, add turmeric, stir and cook for about 3 minutes.  Add tomatoes and water, raise heat to high and bring to a boil.  Lower heat to med/low and allow the soup to gently boil(uncovered) for about 20 minutes.  Add the quinoa and cover for 15 minutes.  Remove the cover, add kale and canned beans and bring back to a gentle boil and cook for another 5 minutes or just until kale is tender.  Grate Parmesan , add basil and serve.

Enjoy!

Next is my sisters guacolmole.  Always a favorite . This recipe is from epicurious.com

Mango Pomegranate guacamole by Lillian Chou

4 ripe avocados
1 cup finely chopped white onion
2 fresh Serrano chiles, finely chopped, including seeds (2T)
1/4 c. Fresh lime juice
3/4 c. Pomegranate seeds
3/4 c. Diced peeled mango
1/2 c. Chopped cilantro

Halve, pit, and peel avocados.  Coarse lay mash in a bowl.  Stir in onion, chiles, 1/4 c. Lime juice and 1 1/4 t. salt, then fold in pomegranate seeds, mango, and cilantro.  Season with salt and additional lime juice.

Accompaniment:  chips, veggies, plantain chips

Thank you to my mom and sisters for sharing.  I feel so lucky and proud to have all you amazing women in my life!

More recipes to follow this week...  Sweet potato red lentil soup and a roasted chicken over kale and white beans.

Healthy meal plan

Many of us are busy with work kids, sports, etc. and are looking for ways to put a healthy meal on the table.  Feeding my family nutritious meals is very important to me.  I grew up in a large family and my mom always managed to have wholesome dinners on the table.  I loved eating all together and have tried to continue that tradition with my four kids.

Before I was married and had children I would visit one of my sisters in Vermont.  She has four children and made a family tradition of allowing them to choose a dinner each week.  I loved the idea and new someday I would like to do the same with my family.

I have been having my kids plan our dinner menu now for the past 3 years.  They love it.  We do have some rules though.  Their choice needs to be nutritious and different from their choice the previous week.  They help prep, cook, serve, and clean up .  It takes much preparation and planning on my part, but once you have a system it works!  They are learning about healthy foods, food prep, and simple cooking steps.  It gives us some one on one time which we all love.

I do my supermarket shopping on Mondays, so Sunday night I ask the kids what they want for their dinner for the week.  Each child gets a night and so does my husband.  That leaves one night for me and one free night for pizza, chili, soups, etc. After discussing, tweeking, and making my list of all the necessary ingredients , I hit the market .  It actually has saved me money because I only buy what's on the list.

Here's an example of this weeks menu:

Monday-baked potato bar with veggie toppings, cheese, ground turkey and some Applegate bacon, and a salad.

Tuesday- tacos with ground turkey, whole wheat wraps, avocado, lettuce, tomatoes, peppers, brown rice, cheese, salsa, and homemade refried beans.

Wednesday- calzones made with whole wheat pizza dough, sauce, mozzarella cheese, broccoli, and sweet Italian chicken sausage.  Big salad too!

Thursday- homemade fish sticks made with haddock, whole wheat Panko bread crumbs, and couscous .  Also sautéed onions, kale, and mushrooms (Teddy's favorites!)

Friday- pizza night because mom away!,

Saturday- roasted chicken with lots of roasted veggies and salad

Sunday- grass fed beef burgers sweet potato fries , cauliflower and a side salad.

Just an example of a week here.  I always have raw veggies in the middle of the table to snack on and some clementines now as well.  I love roasted veggies so I have extra of those too!

I hope this helps you all. Please be in touch!

Donna

What's for dinner tonight?

Tonight in the Moxham house it is Johnny's night to choose our meal.  He chose one of my favorites- chili.  Perfect for today's chilly weather.  I use a recipe from a magazine called "Cooking for Health". This recipe is by Richard Sax and Marie Simmons. From an old issue that I have saved-April 1993.

Ground Turkey and  black bean chili
6 servings

1 T olive oil
2 cups finely chopped red pepper
1 c. Chopped onion
1/2 c. Finely chopped carrot
2 large garlic cloves, minced
4 t. Chili powder
2 t. Ground cumin
1 lb. ground turkey breast
2 15 oz. cans black beans, rinsed, drained
3 c. Canned low-salt chicken broth
1T. Tomato paste

Heat oil in heavy larger saucepan or Dutch oven over med-low heat.  Add bell pepper, onion, carrot and garlic; sauté until tender, about 12 minutes.  Add chili powder and cumin; stir to blend.  Increase heat to med-high and add turkey; break up with spoon and sauté until turkey is no longer pink, about 3 minutes.  Add beans, broth and tomato paste and bring to boil.  Reduce heat and simmer until liquid thickens, stirring occasionally, about 1 hour.  Season with salt and pepper.
Can be prepared 1 day ahead.  Cover and chill.  Reheat over med heat before serving.

Enjoy all!
Donna

Vegetarian delight

Just a few days left in my cleanse program and I have definitely developed a taste for brown rice pasta.  Tonight I sautéed a variety of veggies and served brown rice pasta with them.


Brown rice pasta with sautéed vegetables and chick peas

Boil a half cup of brown rice pasta.  While water is coming to a boil, pour a tablespoon or 2 of extra virgin olive oil into a pan.  Begin chopping one onion, one garlic clove, 1 eggplant, 2 plum tomatoes, and 2 red peppers.  Heat the onion and garlic first.  Once softened add the remaining veggies and also add a small amount of organic chicken broth ( just enough to cover the vegetables).  Cover and allow to simmer.  Meanwhile, check pasta and drain.  Check veggies and stir.  When they have softened add chopped kale ( a few hand fulls).  As kale is steaming in pan, drain and rinse 1 can of chick peas.  Great northern beans would work well too.  Add to pan.  Simmer another few minutes and season with some fresh basil and black pepper .  Pour veggies over the brown rice pasta, toss and enjoy!

I continue to learn how to make healthy meals that do not need butter and salt or anything artificial.  So happy to be able to share.  Hoping my cleansing clients are reading and gathering some ideas!  The above meal can have many substitutions-lean, ground turkey, organic chicken breast, shrimp, fish...the  possibilities are endless!  Send me some feedback.

Still trying to figure out how to change font!  It shows a different one on my screen ,and then I hit publish and it goes back to the original.  Any suggestions folks?

Fall soup

Fall is probably my favorite season.  I love the cooler weather and all of our activities-lots of soccer, apple and pumpkin picking, and cooking yummy and healthy meals using local farm veggies.

Tonight we are having Butternut/acorn squash soup.  I created as I cooked!

First, I sautéed one chopped onion and crushed garlic clove.  When beginning to soften add 4 small chopped yellow and orange peppers.  I steamed one peeled green apple and tossed that into the pot.  I had already baked one butternut  and one acorn squash.  I scraped the insides out and added that to the pot.  Poured 3 cups of organic chicken broth in as well.  I added a few pinches of crushed red pepper, curry and  coriander spices.  I let everything come to a boil and then simmered for one hour.  After allowing to cool a bit, blend in a food processor so it is nice and thick.  Hit for all!

Give it a try and let me know how it goes.

Yours in health!
Donna

Healthy living

After completing the 2 day deep cleanse I was craving a healthy meal tonight!  Tonight was my son Johnny's pick for the week,  so I needed to work with him in choosing a meal.  We came up with risotto with sautéed veggies and lean sweet Italian turkey sausage from our local butcher.  It was delicious!  I substituted brown rice and quinoa for the risotto.  We used green and yellow squash, mushrooms, scallions, and garlic gloves.  I sautéed the veggies in olive oil and chicken broth then placed them in a bowl to cook the sausage.  I removed the sausage from its casing and browned the meat so it was crumbly.  Then we combined with the veggies and served over the rice.  It was a hit with all 4 kids.

Thinking about using my butternut squash tomorrow to make soup for the weekend.  If I find a good recipe I will share.  

If anyone is interested in sharing their recipes please comment!

Stay well.

Healthy living

I began my second round of deep cleansing today.  I feel a little hungry but no headache and I do not feel cold.  Thinking second time around maybe easier than the first.  I now know what to expect and can see the light at the end of the tunnel.

I took a nice and easy walk with my dog.  Fresh air and exercise is the best medicine in the world!  I was  able  to clear my head and enjoy the beautiful weather.

I have enrolled a new client in the 30 day nutritional cleanse.  I am excited to begin coaching her and am anxious for her to begin seeing results.  I am still amazed at my energy level and love how good I feel.  I did not do this for weight loss reasons, but have shed some pounds and have gained more lean muscle .  I am really seeing the benefits of detoxifying one's body.

If you are interested in learning more, please be in touch.  I love sharing!

" Life is not merely being alive, but being well."-  Marcus Valerius Martialis

Dream

My sister-n-law sent an e-mail with some great quotes.  I am finding them very applicable while participating in the cleanse and exploring a new career path.  One quote in particular resonates with me, " If your dreams do not scare you, they are not big enough."- Ellen Johnson Sirleaf

It is never too late to try and achieve your dreams!  

Since joining the Healthy Body Team I feel more confident and willing to take a risk.  "What is the worst that can happen ?" is what I find myself asking.

I think part of it has to do with the way I look and feel.  I have energy, feel stronger than ever and my skin has finally cleared up.  (A battle for me for awhile now Since I've hit 40!)

So please all keep dreaming and stay healthy!  For more info regarding the nutritional cleanse be in touch with me.

Will and Power

My will and my power are being tested during the 30 day nutritional cleanse.  I feel both challenged and empowered to turn away certain foods, yet know how much healthier and stronger I will be in the long run!

I love challenges and this one keeps reminding me who is in charge-definitely I AM!

Woulda, Shoulda, Coulda...

For the first time in 13 years my four kids are now all in school full time!  So many mixed emotions...Yet I find myself thinking what now. 

As most of you reading this already know, I am a firm believer in keeping busy.  Finding something that makes me happy and that I believe in is an underlying theme on how I always live my life.  The older I get, the more I find myself making decisions based on putting it out there and doing things that leave me with little or no regrets.

Well, I am happy and proud to say that I have found it-that something that makes me happy and that I believe in.  Part of the reason that I'm so excited is that it is also a great compliment to my fitness business.

So, you're asking: What. Is. It?

I am actively paticipating in a program and working with a great team focused on healthy living and lifestyle.  In addtional to my participation in the program, I am starting to also promote some of the products I am using in my everyday life.

Since I have been using the products I have never felt better.  Hormones in check, energy amazing, complexion great, the list goes on.  I have always considered myself healthy and focused on good practices, but I have decided to make a bigger committment to my health because of how great I feel.  Kids, life, etc. can start to wear on you, but when you feel good on the inside and out, you write your won success stories!

I'll be posting more regularly about the program over the next few weeks, so stay tuned and be in touch...