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
No comments:
Post a Comment