Hi all,
If this is your first time on my blog, welcome! I decided to really go through my refrigerator to see what items I still had plenty of and could incorporate in my meals for the following week. I still have cauliflower, celery, onions, carrots, potatoes and sweet potatoes. In the pantry I have quinoa, beans and broth and in the freezer shrimp and chicken. So I searched books and magazines to help me out with the above items.
The kids and I came up with the following menu:
Monday: we are trying Meatless Monday! Baked quinoa with vegetables and chick peas. I had this dish at my sisters and loved it! I have posted it before a few weeks back. Very simple to make and delicious!
Boil some chicken broth and cook the quinoa. While that is boiling, caramelize red onions and roast some mushrooms, chick peas and cherry tomatoes in the oven. When the veggies are done put them in a medium bowl and mix with the onions and a few ounces of goat cheese. Add some raw spinach or kale. Pour the cooked quinoa on top and stir well. The greens will wilt. Pour into a baking dish and heat in the oven for about 20 minutes.
Tuesday: Potato Soup from Chop Chop Cookbook by Sally Sampson. Also grilled cheese sandwiches to dip in soup!
Heat pot on stove and when hot add 1 tablespoon of oil or butter. Add 1 large chopped onion, lots of carrots, celery , and garlic and cook until tender. Add 8 cups of low-sodium chicken broth and a few peeled and scrubbed, cubed potatoes. Bring to a boil. Then reduce heat and allow to simmer uncovered for 45 minutes. Allow to cool and puree soup. Return soup to pot and reheat before ready to serve. Make grilled cheeses and add some fruit onto the table! Enjoy.
Wednesday: meatball subs with carrots and Caesar salad. Make your meatballs-combine bread (slices of white or whole grain), half medium onion chopped, fresh flat leaf parsley,chopped garlic cloves in a food processor. transfer to a medium bowl and add 1/4 c milk and 1 T Worcestershire sauce and leave for 5 minutes. Add 2 lbs. ground beef or turkey, 2 large eggs, and 1 T salt and 1 t pepper. Gently combine and form into about 40 meatballs. Broil in oven turning once for about 8-10 minutes. You can also freeze some and cook later. Once done, add to your favorite sauce, simmer and serve in your favorite rolls. Sprinkle with Parmesan cheese. Make a big salad and it's a meal!
Thursday: Crunchy Chicken Tenders with Cauliflower Mash in Feb. 2014 Better Homes and Garden. Preheat oven to 400. Place 1 small head of cauliflower, cored and chopped, and 1 large potato peeled and diced into big pot. Add enough water to cover. Bring to boil then reduce heat and simmer covered for 20-25 minutes. Drain and reserve 1/4 c of the liquid. Return cauliflower mixture to pot and add the reserved liquid, 1/2 t ground cumin, and 1/2 t salt. Mash. Cook and stir over medium - low heat until heated through. Meanwhile, place 1/2 c plain yogurt in a shallow dish. In another shallow dish stir together 2/3 cup cornmeal, salt and pepper. Dip chicken tenderloins (buy package of chicken breast tenderloins-14 -16 oz.)in yogurt and then dust with the cornmeal mixture to coat. Arrange on prepared baking sheet and bake at 400 degrees for 15-20 minutes or until no longer pink. Serve chicken with cauliflower mash.
Friday: Shrimp and brown rice stir fry. Throwing all vegetables into wok seasoned with some oil. Stir fry on high heat for a few minutes. Add some shrimp, chicken, beef-whatever you prefer. Serve over some brown rice. I let my family season with soy sauce, pad Thai sauce, but I like mine plain!
Saturday: Roasted chicken and vegetables. Easy one for a busy weekend! Throw cleaned and rinsed whole chicken into roasted pan. Drizzle with olive oil and sprinkle with salt and pepper. Cut a lemon in half and place in cavity. Surround chicken with cut onions, carrots, potatoes, parsnips, etc. and roast in 350 degree oven according to how much chicken weighs. Add a tossed green salad and some whole grain rolls.
Sunday: last week's fish was such a hit it was requested again! If you haven't tried the recipe, look at last week's blog. Even my pickiest, not- so -crazy- about fish eater liked it!!
I hope this helps add to your list of recipes! Please let me know! I'd love some feedback. Always nice to know if someone is enjoying the meals. Have a happy and healthy week folks!
Donna
Friday, January 31, 2014
Honey-Peanut Butter Protein Energy Balls
1 1/4 c old fashioned oats
3 T shredded coconut
1/2 c sliced almonds
1 T hemp seeds
1 scoop whey protein powder ( I use Isagenix)
1/2 c honey
1/2 c dried apricots (I substituted crasins)
1/2 c peanut butter
In medium bowl, toss together first 5 ingredients. Add the rest and stir well. Put bowl in refrigerator for 20-30 minutes. Roll into balls and store in fridge. They will last for 5 days.
Source: Natural Honey Board website
3 T shredded coconut
1/2 c sliced almonds
1 T hemp seeds
1 scoop whey protein powder ( I use Isagenix)
1/2 c honey
1/2 c dried apricots (I substituted crasins)
1/2 c peanut butter
In medium bowl, toss together first 5 ingredients. Add the rest and stir well. Put bowl in refrigerator for 20-30 minutes. Roll into balls and store in fridge. They will last for 5 days.
Source: Natural Honey Board website
Wednesday, January 29, 2014
Are you hydrated?
The warning signs of dehydration made me think about some of my kids behaviors...headache, dizziness. irritable...
So after doing a little research I found the following guidelines from the American College of Sports Medicine helpful to make sure kids are well hydrated throughout the day and especially before engaging in sporting activities.
ACSM believes young athletes should drink the following amounts of water:
Before exercise: 16-20 full ounces within 2 hour period prior to exercise
During exercise: 4-6 full ounces
Post: replace 24 full ounces for every one pound of body weight lost during exercise
A problem I have with my own children is getting them to drink that much water. Some ideas: provide some snacks like bagels, trail mix. dried fruit, or pretzels to stimulate their thirst. Water is the best fluid to give! Try and stay away from the water with the fruit flavoring and Gatorade. All unnecessary sugar.
Next blog post will be including snacks for young athletes for before and after their activities, so stay tuned!
So after doing a little research I found the following guidelines from the American College of Sports Medicine helpful to make sure kids are well hydrated throughout the day and especially before engaging in sporting activities.
ACSM believes young athletes should drink the following amounts of water:
Before exercise: 16-20 full ounces within 2 hour period prior to exercise
During exercise: 4-6 full ounces
Post: replace 24 full ounces for every one pound of body weight lost during exercise
A problem I have with my own children is getting them to drink that much water. Some ideas: provide some snacks like bagels, trail mix. dried fruit, or pretzels to stimulate their thirst. Water is the best fluid to give! Try and stay away from the water with the fruit flavoring and Gatorade. All unnecessary sugar.
Next blog post will be including snacks for young athletes for before and after their activities, so stay tuned!
Sunday, January 26, 2014
Sunday meals...Planning ahead
Late January is upon us and I am hoping soon for warmer weather so I can use the grill and not feel like I am getting frost bite! Hopefully, soon a little more mild weather.
While curling up on the couch, I was able to read through many magazines and nutrition books. I found this interesting in an article by Dr. Dee Lonergan about weight loss solutions. An important part to keeping to weight loss plans...plan ahead. "Plan a weekly menu and grocery list, and then get your shopping done in 1 trip. That way you won't be forced to make less healthy last minute choices!"
The kids and I discussed healthy food choices for the week. They helped choose nutritious snacks for school and at home and enjoy having all the veggies choices at dinner time.
Our week ahead looks like this:
Monday: burgers with your choice of toppings- cheese, sauteed mushrooms & onions, lettuce, tomato, red onion, avocado, and salsa and roasted potatoes as a side. Pretty self-explanatory for this one. Make the hamburger patties with your choice of either ground turkey or beef or bison. Put them on your grill or grill pan inside and while they are cooking, saute veggies and arrange other vegetable choices on platter. Ahead of time slice potatoes thinly and arrange on cookie sheet with olive oil. Sprinkle with salt and pepper and bake at 400 for 30 minutes. Check and see if they are crisp and judge how much longer needed in the oven.
Tuesday: baked ziti. Another super easy night! Use your favorite pasta choice and sauce (I have homemade in my freezer that I'll use), and arrange the boiled pasta mixed with the sauce in a baking dish. Add cheese to mixture. Ricotta, mozzarella, Parmesan, which ever ones you prefer--or all of them! Bake in oven at 350 for 40 minutes or until cheese looks bubbly and center is hot. Tossed mixed green salad on the side with some fruit too!
Wednesday: Breakfast for dinner night! Egg sandwiches with turkey sausage patties, hash browns, and cantaloupe and honeydew melon fruit salad. Egg of choice here is sunny side up on a whole wheat English muffin with sausage patty on top! I bought the healthiest option for frozen turkey sausages, made with turkey and brown rice. The only item here that is time consuming is the hash browns. First wash potatoes and dry. Then grate the potato and collect the shavings. Using a big skillet, spray the bottom with olive oil and spread the grated potatoes in pan. Spread them evenly and allow the bottom to get crispy before flipping over to cook the other side. Season with some salt and pepper.
Thursday: Taco bowls. Trader Joe's carries some taco bowls that we have been wanting to try. After sauteing onions and browning the meat, season with chili powder, cayenne pepper and some salt. Layer taco bowls with the meat and veggie choices--lettuce, tomatoes, red onions, avocados, cheese, peppers, beans, whatever your family loves! I make brown rice too as either a side or part of the layering process!
Friday: Homemade chicken noodle soup. I will begin making this in the morning so the soup has a lot of flavor. In a big pot fill 3/4 with water and placed cleaned whole chicken in pot. Season with some salt and pepper and add one whole chopped onion, lots of cut carrots and celery. Cover pot and let come to a boil. Then reduce to simmer and let simmer for 2 hours. When chicken falls off the bone it is done. Remove chicken and allow to cool in a colander in the sink. Remove the meat and either shred or cut and place back into pot. 10-15 minutes before you are ready to serve soup add your favorite noodles to the pot and bring to a boil. I like to boil them in a separate pot of water and add them to the bowl. Your preference. Whole grain bread on the side for dipping!
Saturday: Dad's on his own tonight so request was for making pizza, which probably means it will be ordered because of all the basketball games throughout the day! I will be at an all day fitness training workshop which I'm very excited about!!
Superbowl Sunday: black bean turkey chili with corn bread--recipe from Cooking For Health by Richard Sax and Marie Simmons. Makes 6 servings.
INGREDIENTS:
1 T. olive oil
2 cups finely chopped red bell 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 pound ground turkey breast
2 15 oz cans black beans, rinsed and drained
3 c canned low-salt chicken broth
1 T tomato paste (I always end up using whole can)
Heat oil in large pot over medium-low heat. Add the pepper, onion, carrot and garlic; saute until tender, about 12 minutes. Add chili powder and cumin; stir to blend. Increase heat to medium-high and add turkey; break up with spoon and saute until turkey is no longer pink, about 3 minutes. Add beans, broth and tomato paste and bring to boil. Reduce heat and simmer chili until liquid thickens, stirring occasionally, about an hour. Season with salt and pepper. This can be prepared 1 day ahead. Cover and chill. Reheat over medium heat before serving.
Hope you find these helpful and can add them to your mix of meals! Enjoy..Yours in health,
Donna
While curling up on the couch, I was able to read through many magazines and nutrition books. I found this interesting in an article by Dr. Dee Lonergan about weight loss solutions. An important part to keeping to weight loss plans...plan ahead. "Plan a weekly menu and grocery list, and then get your shopping done in 1 trip. That way you won't be forced to make less healthy last minute choices!"
The kids and I discussed healthy food choices for the week. They helped choose nutritious snacks for school and at home and enjoy having all the veggies choices at dinner time.
Our week ahead looks like this:
Monday: burgers with your choice of toppings- cheese, sauteed mushrooms & onions, lettuce, tomato, red onion, avocado, and salsa and roasted potatoes as a side. Pretty self-explanatory for this one. Make the hamburger patties with your choice of either ground turkey or beef or bison. Put them on your grill or grill pan inside and while they are cooking, saute veggies and arrange other vegetable choices on platter. Ahead of time slice potatoes thinly and arrange on cookie sheet with olive oil. Sprinkle with salt and pepper and bake at 400 for 30 minutes. Check and see if they are crisp and judge how much longer needed in the oven.
Tuesday: baked ziti. Another super easy night! Use your favorite pasta choice and sauce (I have homemade in my freezer that I'll use), and arrange the boiled pasta mixed with the sauce in a baking dish. Add cheese to mixture. Ricotta, mozzarella, Parmesan, which ever ones you prefer--or all of them! Bake in oven at 350 for 40 minutes or until cheese looks bubbly and center is hot. Tossed mixed green salad on the side with some fruit too!
Wednesday: Breakfast for dinner night! Egg sandwiches with turkey sausage patties, hash browns, and cantaloupe and honeydew melon fruit salad. Egg of choice here is sunny side up on a whole wheat English muffin with sausage patty on top! I bought the healthiest option for frozen turkey sausages, made with turkey and brown rice. The only item here that is time consuming is the hash browns. First wash potatoes and dry. Then grate the potato and collect the shavings. Using a big skillet, spray the bottom with olive oil and spread the grated potatoes in pan. Spread them evenly and allow the bottom to get crispy before flipping over to cook the other side. Season with some salt and pepper.
Thursday: Taco bowls. Trader Joe's carries some taco bowls that we have been wanting to try. After sauteing onions and browning the meat, season with chili powder, cayenne pepper and some salt. Layer taco bowls with the meat and veggie choices--lettuce, tomatoes, red onions, avocados, cheese, peppers, beans, whatever your family loves! I make brown rice too as either a side or part of the layering process!
Friday: Homemade chicken noodle soup. I will begin making this in the morning so the soup has a lot of flavor. In a big pot fill 3/4 with water and placed cleaned whole chicken in pot. Season with some salt and pepper and add one whole chopped onion, lots of cut carrots and celery. Cover pot and let come to a boil. Then reduce to simmer and let simmer for 2 hours. When chicken falls off the bone it is done. Remove chicken and allow to cool in a colander in the sink. Remove the meat and either shred or cut and place back into pot. 10-15 minutes before you are ready to serve soup add your favorite noodles to the pot and bring to a boil. I like to boil them in a separate pot of water and add them to the bowl. Your preference. Whole grain bread on the side for dipping!
Saturday: Dad's on his own tonight so request was for making pizza, which probably means it will be ordered because of all the basketball games throughout the day! I will be at an all day fitness training workshop which I'm very excited about!!
Superbowl Sunday: black bean turkey chili with corn bread--recipe from Cooking For Health by Richard Sax and Marie Simmons. Makes 6 servings.
INGREDIENTS:
1 T. olive oil
2 cups finely chopped red bell 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 pound ground turkey breast
2 15 oz cans black beans, rinsed and drained
3 c canned low-salt chicken broth
1 T tomato paste (I always end up using whole can)
Heat oil in large pot over medium-low heat. Add the pepper, onion, carrot and garlic; saute until tender, about 12 minutes. Add chili powder and cumin; stir to blend. Increase heat to medium-high and add turkey; break up with spoon and saute until turkey is no longer pink, about 3 minutes. Add beans, broth and tomato paste and bring to boil. Reduce heat and simmer chili until liquid thickens, stirring occasionally, about an hour. Season with salt and pepper. This can be prepared 1 day ahead. Cover and chill. Reheat over medium heat before serving.
Hope you find these helpful and can add them to your mix of meals! Enjoy..Yours in health,
Donna
Friday, January 17, 2014
Sunday meal planning -breaking out of your food rut!
For some reason it feels like this past week flew by! Busier schedule than usual is most likely the reason as to why it went so quickly. The kids have adjusted to more veggies and fruits with each meal, which means I have to make an additional market run mid-week. Not too terrible though. I also purchased some more isagreens and isa fruit packets to add to their water and smoothies which adds a few servings of fruits and veggies to their drinks. They like the taste too!
Because of our last minute plans to go visit my mom, I used some of last weekend's meals for this week. Sorry about that, but I have the ingredients and I don't want to waste them. The week ahead looks like this:
Monday- Individual pizzas and Caesar salad. whole wheat and white dough (some things they will not accept!), sauce, cheese, mushrooms, broccoli, sausage and tomato for toppings. Ii like to stretch out the dough and sprinkle with corn meal. Drizzle olive oil on the dough and bake it first for about 10 minutes at 425 so it begins to brown. Then add the sauce, toppings and cheese and continue to bake until cheese has melted. While that is cooking, we'll make a big Caesar salad too. Romaine lettuce, broccoli slaw and dressing. Dressing-whisk together 2 T. 2 % Plain greek yogurt, 1 t. red wine vinegar, 1/4 t. minced garlic, 1/4 t Dijon mustard, and 1/4 t. Worcestershire sauce.
Tuesday- from last week--the homemade meat sauce and pasta--fruits and veggies on table.
Wednesday- BBQ Chicken in crock pot with sweet potato fries and steamed broccoli. I buy 2 lbs of organic boneless and skinless chicken thighs, for time reasons I bought Organicville BBQ sauce, sweet potatoes, and broccoli. I will put the chicken thighs in the crock pot with the BBQ sauce and set to high for 3-4 hours. An hour before we are ready to eat, I'll set the oven to 425 and place baking sheet with seasoned sliced sweet potatoes in for about an hour (season with olive oil, salt and pepper), steam broccoli on stove top, and shred chicken with a fork. Rolls optional to have with the chicken.
Thursday- Thai Shrimp and Green Bean Curry- a new recipe from February Good Housekeeping. In a skillet heat 1 T vegetable oil on med-high heat. Add green beans, 1 c shredded carrots, and 2 cloves garlic, pressed. Cook stirring for 2 minutes or until tender. Stir in 1/4 c red Thai curry paste and cook stirring 1 min. or until fragrant. Add 1/2 c water and 1 T each fish sauce and brown sugar; cook stirring, 1 min. Stir in 12 oz shelled, deveined shrimp and 1 t fish sauce. Cook, stirring 3 min or until fully opaque. Remove from heat. Stir in 3 T chopped basil. Serve over white or brown rice, heated.
Friday- my pick of the week!! Edamame Sushi Bowl- The kids love sushi and edamame so when I saw this is the February Fitness issue I thought, let's give it a try! Whisk together 2 t reduced-sodium soy sauce, 1 t honey, 1 t rice wine vinegar and 1/4 t minced ginger. Arrange 1/2 c warm cooked brown rice, 1/2 c warm shelled edamame, 1/2 c shredded carrot sticks. 1/2 c cucumber slices cut into matchsticks, and 1/2 avocado, diced in a bowl. Top with soy sauce mixture and 1 sheet toasted nori seaweed cut into 1/4-inch strips. May have to make some frozen dumplings or heat some good bread for Scott!
Saturday-Another one from Fitness magazine--Peanutty Soba Noodles with Edamame. Cook 2 oz soba noodles according to package directions. Heat 1 t olive oil in a skillet over medium heat. Add 1/2 c red pepper strips, 1/2 c thinly sliced carrots. 1/2 c broccoli florets and 1/4 c shelled frozen edamame and cook for 6 minutes, or until vegetables are crisp tender. Whisk together 1 1/2 T smooth peanut butter, 1 1/2 T seasoned rice vinegar and a pinch of cayenne pepper. Toss together noodles, vegetables and peanut butter mixture. Garnish with 1/2 t sesame seeds.
Sunday- Walnut-crusted halibut with cranberry barley and garlic green beans. I changed this one from Fitness. It calls for tilapia but I'm not a big fan of that fish. Preheat the oven to 375. Place 5 ounces of fish on a foil lined baking sheet. Spread 2 t honey Dijon mustard over fish and press 1 T finely chopped walnuts into mustard. Bake for 12 -14 minutes or until fish flakes easily with a fork. Meanwhile, toss 3/4 c warm cooked barley with 1 t apple cider vinegar, 1 T dried cranberries and 1/2 green onion, thinly sliced. Heat 2 t olive oil and 1 t minced garlic in a skillet over medium heat. Add 1 c green beans and saute for 6 minutes or until crisp-tender; season with salt and pepper.
Hoping these recipes are a hit with the kids! Let me know if you enjoy them! I also just bought lots of arugula and spinach to add to salads and to sneak in sandwiches. I also made extra quinoa for the week to throw into salads and to give to the kids after school. They love it heated up in some broth. I sometimes eat it for breakfast with cut up apples or pear, cinnamon, walnuts and agave nectar or honey. Heated up it tastes like oatmeal.
Happy week ahead all!
Because of our last minute plans to go visit my mom, I used some of last weekend's meals for this week. Sorry about that, but I have the ingredients and I don't want to waste them. The week ahead looks like this:
Monday- Individual pizzas and Caesar salad. whole wheat and white dough (some things they will not accept!), sauce, cheese, mushrooms, broccoli, sausage and tomato for toppings. Ii like to stretch out the dough and sprinkle with corn meal. Drizzle olive oil on the dough and bake it first for about 10 minutes at 425 so it begins to brown. Then add the sauce, toppings and cheese and continue to bake until cheese has melted. While that is cooking, we'll make a big Caesar salad too. Romaine lettuce, broccoli slaw and dressing. Dressing-whisk together 2 T. 2 % Plain greek yogurt, 1 t. red wine vinegar, 1/4 t. minced garlic, 1/4 t Dijon mustard, and 1/4 t. Worcestershire sauce.
Tuesday- from last week--the homemade meat sauce and pasta--fruits and veggies on table.
Wednesday- BBQ Chicken in crock pot with sweet potato fries and steamed broccoli. I buy 2 lbs of organic boneless and skinless chicken thighs, for time reasons I bought Organicville BBQ sauce, sweet potatoes, and broccoli. I will put the chicken thighs in the crock pot with the BBQ sauce and set to high for 3-4 hours. An hour before we are ready to eat, I'll set the oven to 425 and place baking sheet with seasoned sliced sweet potatoes in for about an hour (season with olive oil, salt and pepper), steam broccoli on stove top, and shred chicken with a fork. Rolls optional to have with the chicken.
Thursday- Thai Shrimp and Green Bean Curry- a new recipe from February Good Housekeeping. In a skillet heat 1 T vegetable oil on med-high heat. Add green beans, 1 c shredded carrots, and 2 cloves garlic, pressed. Cook stirring for 2 minutes or until tender. Stir in 1/4 c red Thai curry paste and cook stirring 1 min. or until fragrant. Add 1/2 c water and 1 T each fish sauce and brown sugar; cook stirring, 1 min. Stir in 12 oz shelled, deveined shrimp and 1 t fish sauce. Cook, stirring 3 min or until fully opaque. Remove from heat. Stir in 3 T chopped basil. Serve over white or brown rice, heated.
Friday- my pick of the week!! Edamame Sushi Bowl- The kids love sushi and edamame so when I saw this is the February Fitness issue I thought, let's give it a try! Whisk together 2 t reduced-sodium soy sauce, 1 t honey, 1 t rice wine vinegar and 1/4 t minced ginger. Arrange 1/2 c warm cooked brown rice, 1/2 c warm shelled edamame, 1/2 c shredded carrot sticks. 1/2 c cucumber slices cut into matchsticks, and 1/2 avocado, diced in a bowl. Top with soy sauce mixture and 1 sheet toasted nori seaweed cut into 1/4-inch strips. May have to make some frozen dumplings or heat some good bread for Scott!
Saturday-Another one from Fitness magazine--Peanutty Soba Noodles with Edamame. Cook 2 oz soba noodles according to package directions. Heat 1 t olive oil in a skillet over medium heat. Add 1/2 c red pepper strips, 1/2 c thinly sliced carrots. 1/2 c broccoli florets and 1/4 c shelled frozen edamame and cook for 6 minutes, or until vegetables are crisp tender. Whisk together 1 1/2 T smooth peanut butter, 1 1/2 T seasoned rice vinegar and a pinch of cayenne pepper. Toss together noodles, vegetables and peanut butter mixture. Garnish with 1/2 t sesame seeds.
Sunday- Walnut-crusted halibut with cranberry barley and garlic green beans. I changed this one from Fitness. It calls for tilapia but I'm not a big fan of that fish. Preheat the oven to 375. Place 5 ounces of fish on a foil lined baking sheet. Spread 2 t honey Dijon mustard over fish and press 1 T finely chopped walnuts into mustard. Bake for 12 -14 minutes or until fish flakes easily with a fork. Meanwhile, toss 3/4 c warm cooked barley with 1 t apple cider vinegar, 1 T dried cranberries and 1/2 green onion, thinly sliced. Heat 2 t olive oil and 1 t minced garlic in a skillet over medium heat. Add 1 c green beans and saute for 6 minutes or until crisp-tender; season with salt and pepper.
Hoping these recipes are a hit with the kids! Let me know if you enjoy them! I also just bought lots of arugula and spinach to add to salads and to sneak in sandwiches. I also made extra quinoa for the week to throw into salads and to give to the kids after school. They love it heated up in some broth. I sometimes eat it for breakfast with cut up apples or pear, cinnamon, walnuts and agave nectar or honey. Heated up it tastes like oatmeal.
Happy week ahead all!
Saturday, January 11, 2014
Sunday Meal Planning for the busy week ahead
It has been a little bit of an adjustment getting back into the swing of things after having such a nice, relaxing holiday break. Now back to practices, games, driving everywhere, work schedule, etc!
I went to my first Working Women's Forum event and loved it. The guest speaker spoke about the importance of nutrition and teaching our young children how to eat healthily. She said something that really saddened me. According to studies, today's generation will have a shorter life expectancy than my generation. Sedentary life styles and intake of processed foods are the culprits! Even more important to get kids moving and realizing what they are putting into their bodies!! Two important things we can all do is to eat more fruits and vegetables with every meal--yes, even at breakfast! My goal for this week's meal planning is to incorporate many vegetables into my meals as possible. I always have a bowl of fresh fruit on the table with every meal, now I also add fresh cut veggies too, in addition to the vegetables cooked in our meal.
The week ahead looks like this:
Monday-tacos. Ingredients: 2 lbs. lean ground turkey, whole grain taco shells and tortillas, cheddar cheese, taco sauce, fresh salsa, avocados, red, yellow and orange bell peppers, romaine lettuce, cilantro, black beans, chili powder, cayenne pepper, & kosher salt. Brown the ground turkey and season with the spices. Cut all the fresh veggies and put in separate bowls. Make a toppings bar as well with the cheese, salsa, sauce, cilantro, and beans. When the meat is done cooking, I let my family fill their shell or tortilla with the meat and toppings. Enjoy!
Tuesday- Pad Thai Stir Fry. Ingredients: rice sticks (noodles), 3T. vegetable oil, 1 garlic clove minced, 3 eggs, 4 T. fish sauce, 1 green onion, 2 T. sugar, 1 cup bean sprouts ( I use 2 cups broccoli slaw instead), 1/2 c ground peanuts. Soak the rice sticks in warm water for 30-45 minutes until tender but firm. Heat oil in large pan, then add garlic. Add egg and scramble until done. reduce heat, drain rice sticks, and add to egg mixture. Increase temp and stir fry noodles until they are translucent, adding up to 1/4 c water if needed. When noodles begin to stick together, add fish sauce, sugar, and green onion. Continue to cook mixture. Garnish with sprouts or slaw and peanuts. You can add chicken, beef , tofu or shrimp. Yum!
Wednesday-Fast Chicken Chicken from Cooking Light 3- Step Express. I have made this before and posted it on a previous blog. So simple and delicious! My kids love it so it was requested again. A big tossed salad will accompany the chili with some baked corn chips as well! Can't find the recipe from previous blog post-contact me!
Thursday-risotto with zucchini, mushrooms, scallions and shrimp. Ingredients: arborio rice, vegetables, low sodium chicken broth, parm cheese. I buy Italian Arborio rice and follow the instructions on the package. Before cook the rice I begin with olive oil in a large pot and saute the scallions and i add in minced garlic. when softened i add the zucchini and mushrooms. Then follow the directions on the bag. The shrimp go in last. This recipe is a little time consuming because you need to stir the risotto while adding the broth a little at a time. The rice absorbs the liquid and then you add a little more until it is soft and creamy. When done, I sprinkle a little cheese and fresh parsley on top.
Friday- homemade sushi rolls and dumplings for appetizers and baked salmon or cod with quinoa and roasted vegetables. We now have a sushi kit and make yummy vegetable rolls with seaweed, carrots, cucumbers, avocados, and sushi rice. Follow the instructions on the kit and it's not to hard to do! takes practice. We now make one long roll, refrigerate, and then cut into small rolls. They stay together much better. Unfortunately, we will not be making homemade dumplings tonight, hoping to get together with our friends and make them from scratch again! I bought a fairly healthy brand at Whole Foods in the freezer department to try. I also will wait and see what fish is on sale on Friday. My family loves wild salmon and any kind of white fish. I will just bake in the oven with some whole wheat panko sprinkled on top and some lemon and olive oil for a little crispy texture. While we're eating the appetizers the brussel sprouts, butternut squash and cauliflower will be in the oven roasting and when done will toss veggies over quinoa. Happy weekend!
Saturday- individual homemade pizzas with lots of toppings!
Sunday- spaghetti and meat sauce. Recipe from Chop, chop cookbook by Sally Sampson. ingredients: 2 t. olive oil, 1 onion chopped, 2 garlic cloves chopped, 1 T. dried basil, 1 t. dried oregano, 1 lb. ground turkey or lean beef, 2 (28 oz. cans) diced tomatoes, including the liquid, 1/4 c water, 1/4 c chopped fresh basil, grated Parmesan cheese. Heat pan to medium-low. When it is hot add the oil, then add the onion, garlic, basil, and oregano and cook for 2 minutes. Add the ground turkey or beef and cook, breaking up with spoon, about 10-12 minutes. add tomatoes and water and cook until it starts to come together, about 1 hour. serve with the basil and cheese. can refrigerate up to 3 days and makes 6 cups.
I went to my first Working Women's Forum event and loved it. The guest speaker spoke about the importance of nutrition and teaching our young children how to eat healthily. She said something that really saddened me. According to studies, today's generation will have a shorter life expectancy than my generation. Sedentary life styles and intake of processed foods are the culprits! Even more important to get kids moving and realizing what they are putting into their bodies!! Two important things we can all do is to eat more fruits and vegetables with every meal--yes, even at breakfast! My goal for this week's meal planning is to incorporate many vegetables into my meals as possible. I always have a bowl of fresh fruit on the table with every meal, now I also add fresh cut veggies too, in addition to the vegetables cooked in our meal.
The week ahead looks like this:
Monday-tacos. Ingredients: 2 lbs. lean ground turkey, whole grain taco shells and tortillas, cheddar cheese, taco sauce, fresh salsa, avocados, red, yellow and orange bell peppers, romaine lettuce, cilantro, black beans, chili powder, cayenne pepper, & kosher salt. Brown the ground turkey and season with the spices. Cut all the fresh veggies and put in separate bowls. Make a toppings bar as well with the cheese, salsa, sauce, cilantro, and beans. When the meat is done cooking, I let my family fill their shell or tortilla with the meat and toppings. Enjoy!
Tuesday- Pad Thai Stir Fry. Ingredients: rice sticks (noodles), 3T. vegetable oil, 1 garlic clove minced, 3 eggs, 4 T. fish sauce, 1 green onion, 2 T. sugar, 1 cup bean sprouts ( I use 2 cups broccoli slaw instead), 1/2 c ground peanuts. Soak the rice sticks in warm water for 30-45 minutes until tender but firm. Heat oil in large pan, then add garlic. Add egg and scramble until done. reduce heat, drain rice sticks, and add to egg mixture. Increase temp and stir fry noodles until they are translucent, adding up to 1/4 c water if needed. When noodles begin to stick together, add fish sauce, sugar, and green onion. Continue to cook mixture. Garnish with sprouts or slaw and peanuts. You can add chicken, beef , tofu or shrimp. Yum!
Wednesday-Fast Chicken Chicken from Cooking Light 3- Step Express. I have made this before and posted it on a previous blog. So simple and delicious! My kids love it so it was requested again. A big tossed salad will accompany the chili with some baked corn chips as well! Can't find the recipe from previous blog post-contact me!
Thursday-risotto with zucchini, mushrooms, scallions and shrimp. Ingredients: arborio rice, vegetables, low sodium chicken broth, parm cheese. I buy Italian Arborio rice and follow the instructions on the package. Before cook the rice I begin with olive oil in a large pot and saute the scallions and i add in minced garlic. when softened i add the zucchini and mushrooms. Then follow the directions on the bag. The shrimp go in last. This recipe is a little time consuming because you need to stir the risotto while adding the broth a little at a time. The rice absorbs the liquid and then you add a little more until it is soft and creamy. When done, I sprinkle a little cheese and fresh parsley on top.
Friday- homemade sushi rolls and dumplings for appetizers and baked salmon or cod with quinoa and roasted vegetables. We now have a sushi kit and make yummy vegetable rolls with seaweed, carrots, cucumbers, avocados, and sushi rice. Follow the instructions on the kit and it's not to hard to do! takes practice. We now make one long roll, refrigerate, and then cut into small rolls. They stay together much better. Unfortunately, we will not be making homemade dumplings tonight, hoping to get together with our friends and make them from scratch again! I bought a fairly healthy brand at Whole Foods in the freezer department to try. I also will wait and see what fish is on sale on Friday. My family loves wild salmon and any kind of white fish. I will just bake in the oven with some whole wheat panko sprinkled on top and some lemon and olive oil for a little crispy texture. While we're eating the appetizers the brussel sprouts, butternut squash and cauliflower will be in the oven roasting and when done will toss veggies over quinoa. Happy weekend!
Saturday- individual homemade pizzas with lots of toppings!
Sunday- spaghetti and meat sauce. Recipe from Chop, chop cookbook by Sally Sampson. ingredients: 2 t. olive oil, 1 onion chopped, 2 garlic cloves chopped, 1 T. dried basil, 1 t. dried oregano, 1 lb. ground turkey or lean beef, 2 (28 oz. cans) diced tomatoes, including the liquid, 1/4 c water, 1/4 c chopped fresh basil, grated Parmesan cheese. Heat pan to medium-low. When it is hot add the oil, then add the onion, garlic, basil, and oregano and cook for 2 minutes. Add the ground turkey or beef and cook, breaking up with spoon, about 10-12 minutes. add tomatoes and water and cook until it starts to come together, about 1 hour. serve with the basil and cheese. can refrigerate up to 3 days and makes 6 cups.
Saturday, January 4, 2014
Homemade ranch dressing
Homemade ranch dressing from Chop, Chop cookbook by Sally Sampson.
My kids love dipping veggies in ranch dressing. This is simple to make and quite good too! Mix together the following: 1/2 c plain Greek yogurt, 2 T buttermilk or low fat milk, 2 T olive oil, 1 T white vinegar, 1 T finely chopped dill, or parsley or chives, 1/2 t mustard, 1 t finely chopped onion or 1/2 t onion powder, 1/2 t finely chopped garlic or 1/4 t garlic powder, 1/8 t kosher salt, 1/8 t black pepper
Whisk together and use as a dressing or as a dip.
My kids love dipping veggies in ranch dressing. This is simple to make and quite good too! Mix together the following: 1/2 c plain Greek yogurt, 2 T buttermilk or low fat milk, 2 T olive oil, 1 T white vinegar, 1 T finely chopped dill, or parsley or chives, 1/2 t mustard, 1 t finely chopped onion or 1/2 t onion powder, 1/2 t finely chopped garlic or 1/4 t garlic powder, 1/8 t kosher salt, 1/8 t black pepper
Whisk together and use as a dressing or as a dip.
Healthy beginnings- Sunday smarts- weekly meal planning
When it comes to eating healthy, this New Year make a resolve to be the role model, be patient, be consistent, be calm, be the one who offers nutritious foods! It is up to you to be the example. Until the kids are old enough to drive and go to the market, it is you who is setting the tone and showing your family that eating healthily can be delicious.
Thank you Super Healthy Kids for your wonderful ideas!
Here's my weekly menu to inspire my family to continue to enjoy meal time and their love for cooking real foods!
Sunday- roasted chicken and vegetables. Clean an oven stuffer organic chicken under cold water. Place in roasted pan & drizzle with olive oil, kosher salt, and pepper. Cut a lemon in half and squeeze some juice over the chicken, then place the half of lemon inside the bird. Surround the chicken with cut carrots, celery, onions, sweet potatoes, parsnips, and potatoes. Set oven to 350 degrees and cook until chicken is tender and no longer pink on the inside. I use a chicken that is between 6-8 pounds and usually cook it for 2 1/2 hours.
Monday- baked lasagna. For convenience reasons, I use the no boil lasagna noodles. I have left over homemade sauce in the freezer that I will use. If using jar sauce I look for ones that are low in sodium and sugar. First, layer the baking dish with sauce, then noodles, then cheese mixture, ( ricotta, beaten egg, mozzarella cheese and Parmesan cheese), continue repeating the layers and finish with a topping of mozzarella cheese. Bake at 350 for 50 minutes and check to see if cheese is bubbling and center is hot. Serve with a tossed green salad.
Tuesday- meatloaf , green beans, and mashed potato. I love this recipe from the Biggest Loser
Cookbook. It is so simple and a favorite in my house. 3 ingredients are in this meatloaf . 1 pound extra lean ground turkey, 1/2 cup all- natural barbecue sauce, preferably sweetened with agave nectar(I use OrganicVille Original BBQ sauce), 2 ounces crumbled goat cheese. Preheat oven to 400. Line an 8x8 square or round nonstick baking dish with foil. Lightly mist with olive oil spray.
In a medium boil, mix the turkey, 5 tablespoons of the sauce, and goat cheese until combined. Transfer to pan and shape into a loaf. Spread the remaining sauce evenly over the top and sides. Bake for 23-27 minutes, or until no longer pink inside. Let stand for 10 minutes.
While cooking steam green beans and boil peeled potatoes. Once potatoes are soft, drain, mash and add some milk, butter, and garlic powder. Serve with the meat loaf.
Wednesday- complex carbohydrates & 5 minute dinner from Super Healthy Kids website. Need: 1 lb whole wheat capanelli (like angel hair), 4 minutes to cook, bag of organic frozen broccoli, shredded carrots. Boil pasta and broccoli together for 4 minutes, drain and toss with some olive oil
and Parmesan cheese and shredded carrots. Easy and yummy!
Thursday- homemade chicken nuggets from Super Healthy kids website. Start with 1 5 oz. chicken breast ( boiled for 20 minutes). In a blender, put in cooked chicken, 1 egg, touch of salt. Blend until smooth- I know it'll look gross!! Pack little balls of meat mixture or use small cookie cutters and roll in bread crumbs of your choice. Place on cookie sheet to bake- optional drizzle with butter or olive oil for crispier chicken. Bake at 400 for 10 minutes( flip half way through) and use favorite dipping sauce. Serve with favorite veggies!
Friday- Cafe Rio chicken in the crockpot salad- another from Super healthy kids!
Need: 1 lb chicken breasts
4 T Italian salad dressing, light
1/2 T chili powder
1/2 T cumin
1 clove garlic
8 tortillas
2 c brown rice cooked
1 small tomato
1 avocado
4 c shredded lettuce
2 c black beans
1/2 c shredded cheddar cheese
4 T ranch dressing
Instructions: mix Italian dressing, chili powder, cumin & garlic in bowl. Place chicken on bottom of a greased slow cooker. Pour mixture in bowl over top of chicken. Cook on high for 4 hours. Shred chicken with fork. Reserve juice to pour over chicken when serving. To assemble, layer 1 tortilla, a
few spoonfuls of rice, shredded lettuce, beans, chopped tomatoes and avocado, cooked chicken, cheese and dressing. Enjoy!
Saturday- Italian meatball sliders from Chop, Chop cookbook by Sally Sampson.
Ingredients: 1 T olive oil, divided
3 garlic cloves minced
3 shallots, diced
1/3 c part skim ricotta
1/4 c chopped fresh parsley
1/4 c Panko breadcrumbs, toasted
1/2 t black pepper
1/4 t crushed red pepper
1/8 t salt
8 oz lean ground pork
2 (4 oz) links turkey Italian sausage, casings removed
1 large egg
11/2c lower sodium marinara sauce
Slider buns
Basil leaves
1. Heat skillet over medium heat. Add 1 t oil to pan. Add garlic and shallots, sauté 3 minutes.
2. Combine shallot mixture, ricotta and next 8 ingredients through egg in medium bowl. Shape into 12 1 inch meatballs.
3. Return pan to med-hi heat. Add 2 t oil. Add meatballs, cook 6 minutes. Add sauce, bring to boil. Cover, reduce heat and simmer 8 minutes or until done. Top buns with sauce, ball and basil leaf! Serve with a big salad!
Enjoy!
Thank you Super Healthy Kids for your wonderful ideas!
Here's my weekly menu to inspire my family to continue to enjoy meal time and their love for cooking real foods!
Sunday- roasted chicken and vegetables. Clean an oven stuffer organic chicken under cold water. Place in roasted pan & drizzle with olive oil, kosher salt, and pepper. Cut a lemon in half and squeeze some juice over the chicken, then place the half of lemon inside the bird. Surround the chicken with cut carrots, celery, onions, sweet potatoes, parsnips, and potatoes. Set oven to 350 degrees and cook until chicken is tender and no longer pink on the inside. I use a chicken that is between 6-8 pounds and usually cook it for 2 1/2 hours.
Monday- baked lasagna. For convenience reasons, I use the no boil lasagna noodles. I have left over homemade sauce in the freezer that I will use. If using jar sauce I look for ones that are low in sodium and sugar. First, layer the baking dish with sauce, then noodles, then cheese mixture, ( ricotta, beaten egg, mozzarella cheese and Parmesan cheese), continue repeating the layers and finish with a topping of mozzarella cheese. Bake at 350 for 50 minutes and check to see if cheese is bubbling and center is hot. Serve with a tossed green salad.
Tuesday- meatloaf , green beans, and mashed potato. I love this recipe from the Biggest Loser
Cookbook. It is so simple and a favorite in my house. 3 ingredients are in this meatloaf . 1 pound extra lean ground turkey, 1/2 cup all- natural barbecue sauce, preferably sweetened with agave nectar(I use OrganicVille Original BBQ sauce), 2 ounces crumbled goat cheese. Preheat oven to 400. Line an 8x8 square or round nonstick baking dish with foil. Lightly mist with olive oil spray.
In a medium boil, mix the turkey, 5 tablespoons of the sauce, and goat cheese until combined. Transfer to pan and shape into a loaf. Spread the remaining sauce evenly over the top and sides. Bake for 23-27 minutes, or until no longer pink inside. Let stand for 10 minutes.
While cooking steam green beans and boil peeled potatoes. Once potatoes are soft, drain, mash and add some milk, butter, and garlic powder. Serve with the meat loaf.
Wednesday- complex carbohydrates & 5 minute dinner from Super Healthy Kids website. Need: 1 lb whole wheat capanelli (like angel hair), 4 minutes to cook, bag of organic frozen broccoli, shredded carrots. Boil pasta and broccoli together for 4 minutes, drain and toss with some olive oil
and Parmesan cheese and shredded carrots. Easy and yummy!
Thursday- homemade chicken nuggets from Super Healthy kids website. Start with 1 5 oz. chicken breast ( boiled for 20 minutes). In a blender, put in cooked chicken, 1 egg, touch of salt. Blend until smooth- I know it'll look gross!! Pack little balls of meat mixture or use small cookie cutters and roll in bread crumbs of your choice. Place on cookie sheet to bake- optional drizzle with butter or olive oil for crispier chicken. Bake at 400 for 10 minutes( flip half way through) and use favorite dipping sauce. Serve with favorite veggies!
Friday- Cafe Rio chicken in the crockpot salad- another from Super healthy kids!
Need: 1 lb chicken breasts
4 T Italian salad dressing, light
1/2 T chili powder
1/2 T cumin
1 clove garlic
8 tortillas
2 c brown rice cooked
1 small tomato
1 avocado
4 c shredded lettuce
2 c black beans
1/2 c shredded cheddar cheese
4 T ranch dressing
Instructions: mix Italian dressing, chili powder, cumin & garlic in bowl. Place chicken on bottom of a greased slow cooker. Pour mixture in bowl over top of chicken. Cook on high for 4 hours. Shred chicken with fork. Reserve juice to pour over chicken when serving. To assemble, layer 1 tortilla, a
few spoonfuls of rice, shredded lettuce, beans, chopped tomatoes and avocado, cooked chicken, cheese and dressing. Enjoy!
Saturday- Italian meatball sliders from Chop, Chop cookbook by Sally Sampson.
Ingredients: 1 T olive oil, divided
3 garlic cloves minced
3 shallots, diced
1/3 c part skim ricotta
1/4 c chopped fresh parsley
1/4 c Panko breadcrumbs, toasted
1/2 t black pepper
1/4 t crushed red pepper
1/8 t salt
8 oz lean ground pork
2 (4 oz) links turkey Italian sausage, casings removed
1 large egg
11/2c lower sodium marinara sauce
Slider buns
Basil leaves
1. Heat skillet over medium heat. Add 1 t oil to pan. Add garlic and shallots, sauté 3 minutes.
2. Combine shallot mixture, ricotta and next 8 ingredients through egg in medium bowl. Shape into 12 1 inch meatballs.
3. Return pan to med-hi heat. Add 2 t oil. Add meatballs, cook 6 minutes. Add sauce, bring to boil. Cover, reduce heat and simmer 8 minutes or until done. Top buns with sauce, ball and basil leaf! Serve with a big salad!
Enjoy!
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