Wednesday, February 3, 2016

Valentine's Meal Plan: Week 2 February



2/8-14/16
Breakfast.......................... Lunch................................. Dinner............................... Snack
This next week I want to do Valentine themed foods. I know when you think of Valentine's day, you think of candy, but we are going to still stick with heart healthy choices (and maybe throw in some chocolate).

M Strawberry, Banana, Oatmeal Muffins /Heart Shaped PB&J Sandwich/ Spaghetti Squash Lasagna / Yogurt and Red Berry Parfait 

T Egg in a heart shaped hole/ Left over Lasagna /Honey Glazed Salmon w/ Citrus Avocado Salsa / Dark Chocolate covered Banana 

W Strawberry smoothie (with these home made lip straws) / Heart shaped Turkey and Cheese Sandwich / Roasted Chicken and Sweet Potatoes /Fruit salad cut into hearts

Th Heart Shaped French Toast Sprinkled w/ Cinnamon and Stevia/ Chicken Salad/ Thai Pizza in a heart shape / Heart shaped Cheese w/Grapes
F Cereal with heart shaped Strawberries/ Tomato Soup and heart shaped Grilled Cheese / Chicken Bruschetta/ Trail mix with dark chocolate chips

Heart Shaped Turkey Bacon and Scrambled Eggs /Salmon Burgers / Hummus and homemade heart shaped Pita Chips

UBreakfast with Nana /Quiche / (I am going to bake an indulgent dessert since it's Valentine's Day, I just haven't decided yet)

Recipes

This week I am doing chicken and salmon (buy frozen if you can't find a good deal on fresh) as my proteins. 


Spaghetti Squash Lasagna
INGREDIENTS
  • 1 medium spaghetti squash (about 3 cups cooked)
  • 2 cups of marinara sauce
  • ½ cup part skim ricotta cheese
  • 1½ cups part skim shredded mozzarella
  • Handful of fresh basil


Thai Pizza

INGREDIENTS
1/2 red onion, sliced thin
juice of 1 lime
salt and pepper
parchment paper
1 12-inch pizza dough
olive oil
1/3 or 1/2 cup Sweet Chili Sauce
1 and 1/2 cups mozzarella, divided
1 cup cooked chicken, shredded or cubed
1/2 small zucchini, sliced thin
1 very small carrot, shredded
1/4 or 1/3 cup cilantro, chopped


Greek Yogurt Chicken Salad

INGREDIENTS
  • 1 pound cooked chicken breast, shredded
  • 1/2 cup diced red onion
  • 1/2 cup diced apple
  • 2/3 cup grapes, halved
  • 1/3 cup dried cranberries
  • 1/4 cup sliced almonds
  • 1/2 cup plain Greek yogurt
  • 1 tablespoon freshly squeezed lemon juice, or more, to taste
  • 1/2 teaspoon garlic powder
  • Kosher salt and freshly ground black pepper
  • 4 rolls ciabatta bread, toasted, for serving

Roast Chicken over Sweet Potatoes
INGREDIENTS
1 whole chicken, cut into 8 pieces by your butcher
¼ cup olive oil plus more for coating sweet potatoes
¼ cup butter, melted half of a stick of butter
1 tsp garlic powder
1 tsp kosher salt
2 tsp paprika
1 tsp curry powder, mild
1 tsp cumin
4-6 whole sweet potatoes, washed, peeled and cut into cubes
1 small red onion, thinly sliced into strips
3 cloves garlic, minced
3 tsp fresh thyme
2 tbsp fresh parsley for garnishing


Salmon Burgers
INGREDIENTS
3/4 lb (340g) raw, wild caught salmon (bones removed)
1/3 cup (79 ml) wheat breadcrumbs
1 tablespoon garlic paste
1/2 tablespoon smoked paprika
Juice from 1/2 lemon
1 jalapeno (chopped, seeds removed)
1/4 cup (59 ml) green onion (chopped)
Pinch of sea salt & pepper
Garnish: cilantro
Spray coconut oil

Burger Options:
1 sprouted grain bun
1oz goat cheese
1 tablespoon Dijon mustard
red onion
lettuce
tomato slices


Honey Glazed Salmon w/ Citrus Avocado Salsa 
INGREDIENTS
    Salmon
  • 4 (6 oz) skinless salmon fillets
  • 8 tsp honey, divided
  • 8 tsp flour, divided
  • 2 Tbsp olive oil
  • Fine sea salt and freshly ground black pepper
  • Salsa
  • 1 large hass avocado, peeled, cored and diced
  • 1/3 cup chopped red onion (I like to run under cool water to remove harsh bite)
  • 1 tsp orange zest
  • 2 small navel oranges, peeled, segmented and diced*
  • 1 tsp lime zest
  • 2 Tbsp lime juice
  • 1 cloves garlic, minced
  • 3 Tbsp cilantro, chopped
  • Fine sea salt and freshly ground black pepper








Monday, January 25, 2016

January Meal Plan Week 4


1/25-1/31
Breakfast.......................... Lunch................................. Dinner............................... Snack
I missed out on doing January, but I am happy to announce my son was born! If this month hadn't gotten away from me, I would have focused on healthy foods. I mean it's January and everyone is trying to diet and start off the year right, and I need to loose my pregnancy weight so I will use this last week for that.

M Oatmeal / Tuna stuffed avocado/ Pumpkin Veggie Burger/ Apple Chips

T Spinach, Mushroom, Feta, Omlet/ Left over burgers /Sweet Potato Sheppard's Pie/ Banana and Peanut Butter

W Orange smoothie / left over Sweet Potato Sheppard's Pie/ Spaghetti Squash Chow Mien w/ Chicken /Carrots and Hummus

Th Whole Wheat Waffle w/ Almond Butter and Jelly/Quinoa Pizza Bites/ Hummus Wrap with Ground Beef/ Cantaloupe
F Rice Crispies and Banana/ Minestrone Soup and Crackers / Sweet Potato, Black Bean, Chicken, in a Whole Wheat Wrap/ Applsauce

S Fun Fetti Pancakes and Turkey Bacon /Chickpea, Sweet Potato, Apple, Farro, Salad/Greek Yogurt

Breakfast with Nana /Chicken and Quinoa Enchilada Bake / Orange

Recipes

This week I bought chicken and ground beef, I plan on making my beef stretch by mixing it with other ingredients, because it is expensive.


Pumpkin Veggie Burger
INGREDIENTS
1 TBSP ground flax seed
3 TBSP water
1 cup cannellini beans
1 cup pumpkin puree or squash
1 clove garlic, smashed/minced
½ cup chopped green onion
½ tsp garlic powder
½ tsp salt-free Italian seasoning blend
½ tsp paprika
¼ tsp salt
¼ tsp red pepper flakes
1 TBSP oil
1.5 cups oat flour
1-2 cups salad greens and/or micro greens
4 toasted buns [optional]

AVOCADO SMASH:
1 ripe avocado
tsp paprika
a pinch of salt





Spaghetti Squash Chow Mien
INGREDIENTS
( I am adding chicken to mine)

1 large spaghetti squash
cooked chicken
1/4 cup soy sauce
3 cloves garlic, minced
1 tablespoon brown sugar
2 teaspoons freshly grated ginger
1/4 teaspoon pepper
2 tablespoons olive oil
1 onion, diced
3 stalks celery, sliced diagonally
2 cups cole slaw mix (shredded cabbage and carrots)



Sweet Potato Sheppard's Pie

( I am adding ground beef to mine, mixed in with the lentils)

4 medium sweet potatoes, peeled & chopped into small pieces
ground beef
1 tbsp extra virgin olive oil
½ cup diced celery
½ cup diced onions
1 large garlic clove, minced
½ cup diced carrots
4½ cups cooked lentils
2 cups diced tomatoes
2 tbsp soy sauce
2 tbsp milk
Salt & pepper to taste
paprika & fresh parsley, for garnish

Quinoa Pizza Bites
INGREDIENTS
1 and ½ cups cooked quinoa
1 cup shredded mozzarella cheese
1 cup mini pepperonis (can substitute for sausage, or veggies)
¼ cup grated parmesan cheese
1 large egg
1 teaspoon Italian seasoning
½ teaspoon onion powder
½ teaspoon garlic powder

Humus Wrap
INGREDIENTS
(I am adding ground beef to mine, mixed in with the quinoa)
2 collard green leaves (1 big and 1 small), large part of stem removed (or lettuce of your choice)
2 tbs. hummus
2 tbs. cooked quinoa
5-6 slices cucumber
¼ avocado, sliced
4-5 slices bell pepper
1 small beet, sliced thin

Black Bean and Sweat Potato Taco
INGREDIENTS
( I am adding chicken to mine)
2 cups cubed butternut squash or sweet potatoes
1 cup black beans
1/3 package of Taco Mix Seasoning (or 1 teaspoon each cumin, cayenne, and paprika)
4 Whole Wheat tortillas
½ large tomato
1/3 avocado, cubed
1/2 lime (optional)
¼ cup cilantro (optional)
Salsa (optional)
Hot sauce (optional)


Chickpea, Sweet Potato, Apple, Farro, Salad
( I am adding chicken to mine)

1 cup farro
1 cup peeled, cubed sweet potatoes or butternut squash
1 cup arugula
1/2 large apple, chopped
½ cup chickpeas
2-3 tablespoons olive oil (optional)
1/2 lemon
1 teaspoon cumin, cayenne, paprika, or taco seasoning (optional)
Salt and pepper, to taste


Chicken and Quinoa Enchilada Bake
1 cup quinoa
1 cup cooked and shredded chicken
1 1/4 cup Homemade Enchilada Sauce (or 1 (10 oz) can store bought sauce)
1 (4.5 oz) can chopped green chiles, drained
1/2 cup corn kernels (frozen or canned)
1/2 cup black beans, drained and rinsed
2 tablespoons chopped fresh cilantro
1/2 teaspoon cumin
1/2 teaspoon chili powder
Sea salt and freshly ground black pepper
3/4 cup Mexican blend shredded cheese
1 Roma tomato


Tuna Stuffed Avacado


Minestrone Soup

Apple Chips

Wednesday, December 16, 2015

Week 4... December Meal Planning

December Meal Plan



12/21-12/27Breakfast..........................  Lunch................................. Dinner............................... Snack

I hope you have started to notice a pattern in a lot of these meals. I a making foods that are wrapped! We've done tamalles, stuffed cabbage, this week we are doing two different stuffed chickens, and beef wellington. I hope you are continuing to enjoy wrapping up these meals with me. 
 12/21-12/27

T   Snowman Boiled Eggs / Left over Eggplant /Prosciutto Wrapped Chicken ThighsCheese Stick Snowman

W  Joe's Yogurt O's candy cane/Fish Sticks / Pork Sheppard's Pie / Snowman Kabobs

Th Snowman Waffle /Wreath Pizza/ Christmas Eve Dinner at Grandmas 

F   Cookies (it's our tradition, to eat Christmas cookies)/ Left over Sheppard's Pie/ Christmas Day Dinner
Candy Cane pancake / Go out or order in (after the holidays take a day off even if it's just Chinese take out) /  Grinch Kabobs
Breakfast with Nana /Spicy Thai Peanuts Wraps/ Applesauce

Recipes

This week I plan to buy chicken breasts, bacon, and some form of beef. Beef is expensive, so I am not going to be picky, I usually look for the manager specials and work with that.


Eggplant Rollatini 
INGREDIENTS
1 Eggplant
Breadcrumbs
Ricotta Cheese
Mozzarella Cheese
Tomato Sauce
Italian Spices (oregano, basil, thyme)

Directions: Peel the eggplant and slice length wise. Dip eggplant into an egg wash (milk and eggs) and into the breadcrumbs. Bake at 350 F on a cookie sheet. Mix the ricotta with an egg and Italian seasoning, butter the eggplant and roll it up. Place in a cooking dish, cover with sauce and mozzarella cheese, put back into the oven till the cheese is melted.


Prosciutto Wrapped Chicken Thighs
https://www.pinterest.com/pin/215750638376018899/
INGREDIENTS
1/4 cup extra-virgin olive oil, plus more for drizzling

2 large cloves garlic, peeled and very thinly sliced


1 package or bundle fresh rosemary


8 pieces good quality boneless, skinless chicken thighs, trimmed of fat


Salt and freshly ground black pepper


8 thin slices prosciutto 


2 lemons, cut into thin wedges


Drizzle balsamic vinegar


Pork Sheppard's Pie 
http://www.esquire.com/food-drink/food/recipes/a9515/shepherds-pie-recipe-0311/

INGREDIENTS
4 ½ lbs pork shoulder
3 tbsp salt
5 carrots, peeled and diced (about 3 cups)
4 celery ribs, cleaned and diced (about 2 cups)
4 small yellow onions, peeled and diced (about 2 ½ cups)
4 garlic cloves, peeled and smashed
8 whole black peppercorns
5 tbsp tomato paste
9 large Yukon Gold potatoes (about 4 lbs)
12 tbsp (1 ½ sticks) unsalted butter (cut into 12 pieces while still cold)
1 ½ to 2 pints heavy cream
ground black pepper to taste
1 ½ cups frozen peas, defrosted

Spicy Thai Peanuts Wraps
INGREDIENTS 

FOR THE PEANUT SAUCE:
½ cup natural creamy peanut butter
¼ cup coconut milk (canned)
1½ Tbsp soy sauce
1½ Tbsp tamari
1½ Tbsp brown sugar
1½ Tbsp minced fresh ginger
2 Tbsp lime juice
1 tsp minced garlic
½ tsp red pepper flakes
1 tsp red curry paste
1 small shallot, peeled and finely minced
FOR THE WRAPS:
Flour tortillas
Fresh cilantro
 Chicken Breast
Shredded purple cabbage
Shredded carrots
Birds Eye Protein Blend (California variety)





Tree Oatmeal
http://www.popsugar.com/moms/Holiday-Food-Art-36208202#photo-36208217

Melted Snowman Yogurt (I plan to use pretzels instead of chocolate)

https://www.pinterest.com/pin/9499849189952098/

Joe's Yogurt O's candy cane

https://www.pinterest.com/pin/215750638374249223/

Snowman Boiled Eggs
https://www.pinterest.com/pin/540713498985889000/