Anyone else feel that the coffee shop pumpkin spice lattes lack something this year, the taste is awful! So I decided to come up with my own version to satisfy the craving, and it is MUCH more nutritious and dairy free :) Add coffee and you have a latte, add ice and you have a smoothy!
in a blender, add 1 c soy milk, 1/2 c pumpkin puree, 1 scoop vanilla protein powder, 1 t brown sugar, 1 t cinnamon, pinch of nutmeg, pinch of all spice. Blend until smooth. I put the mixture in a small pan and warmed on medium heat, mixing with a wisk to make it fluffy. SO delicious!
I also made muffins and cookies this weekend with pumpkin puree. This website has awesome recipes and directions for making your own pumpkin puree. The best part is you can freeze the puree and save for the cold winter months. Get your pumpkins now while they are in season!
http://www.pumpkinpatchesandmore.org/pumpkinrecipes.php
Enjoy :)
Monday, October 3, 2011
Monday, September 19, 2011
chocolate whole grain muffins with oats and choc chips
Turns out my 2 year old isn't much of a breakfast person, so I will be experimenting with new "healthier" muffin choices in hope that she will start eating breakfast at daycare. Nuts are not allowed at school so I usually send a yogurt as her protein or try to add in the recipe. These muffins have a hearty texture but will definitely satisfy a sweet tooth. Next time I will probably use a 1/4 c sugar and maybe try carob chips instead of the chocolate chips.
Ingredients:2/3 cup whole wheat flour
1 cup oat bran
1 cup rolled oat
1/3 cup cocoa powder
1 teaspoon baking soda
1/2 cup brown sugar
1 egg
1 cup yogurt (I use honey greek yogurt)
2 tablespoons canola oil
1 teaspoon vanilla extract
2 c vegetable (zuccini, etc) or banana
1/2 c choc chips
Directions:
Preheat oven to 350 and fill muffin pan with liners or spray with oil.
Combine dry ingredients in large bowl and mix well.
In separate bowl, beat egg and mix in yogurt, canola oil and vanilla.
Add dry ingredients, slowly mixing in until moistened.
Add veggies and choc chips.
Divide among mini muffin cups, filling completely. Smooth top slightly.
Bake at 350 for 15 min, or until center comes clean on toothpick/knife.
Cool on rack and freeze if saving.
Ingredients:2/3 cup whole wheat flour
1 cup oat bran
1 cup rolled oat
1/3 cup cocoa powder
1 teaspoon baking soda
1/2 cup brown sugar
1 egg
1 cup yogurt (I use honey greek yogurt)
2 tablespoons canola oil
1 teaspoon vanilla extract
2 c vegetable (zuccini, etc) or banana
1/2 c choc chips
Directions:
Preheat oven to 350 and fill muffin pan with liners or spray with oil.
Combine dry ingredients in large bowl and mix well.
In separate bowl, beat egg and mix in yogurt, canola oil and vanilla.
Add dry ingredients, slowly mixing in until moistened.
Add veggies and choc chips.
Divide among mini muffin cups, filling completely. Smooth top slightly.
Bake at 350 for 15 min, or until center comes clean on toothpick/knife.
Cool on rack and freeze if saving.
Monday, September 12, 2011
spaghetti and meatballs
Since tomatoes, zuccini, garlic and onions are plentiful and I got a spaghetti squash in my CSA I decided to make spaghetti with meatballs.
For the spaghetti sauce....
I peeled and chopped approx 12 tomatoes. I added these to a pan with olive oil. I also added 1 onion, 1 head of garlic, 1 zuccini, and a mild pepper (I think that is it). I simmered on low for about 2 hours, and added salt for flavor. Food processsed, but left it a little chunky and put it in the slow cooker.
For the meatballs ....
mix 1 lb ground beef, 1/3 c bread crumbs, 1 T Italian seasoning and 1 egg. Form meatballs with an ice cream scoop (makes approx 8). Bake at 3:50 for 15 min, flip and bake for another 5 minutes. I added the meatballs to the crock pot to simmer in the sauce.
For the pasta....
This time I used spaghetti squash so I baked it and then added at the end. If I am using whole wheat pasta I add to the slow cooker, this healps with the texture of the pasta. Add white pasta or quinoa pasta at the end since this can et soggy.
For the spaghetti sauce....
I peeled and chopped approx 12 tomatoes. I added these to a pan with olive oil. I also added 1 onion, 1 head of garlic, 1 zuccini, and a mild pepper (I think that is it). I simmered on low for about 2 hours, and added salt for flavor. Food processsed, but left it a little chunky and put it in the slow cooker.
For the meatballs ....
mix 1 lb ground beef, 1/3 c bread crumbs, 1 T Italian seasoning and 1 egg. Form meatballs with an ice cream scoop (makes approx 8). Bake at 3:50 for 15 min, flip and bake for another 5 minutes. I added the meatballs to the crock pot to simmer in the sauce.
For the pasta....
This time I used spaghetti squash so I baked it and then added at the end. If I am using whole wheat pasta I add to the slow cooker, this healps with the texture of the pasta. Add white pasta or quinoa pasta at the end since this can et soggy.
Egg Bake
I am fortunate to have an egg share with my CSA, this means I get a dozen eggs every week during the 20 week summer CSA. Here is a simple recipe to use up eggs, my 2 year old loves the potatoes. I think next time I will add some onions and greens, maybe Kale or Spinach when it comes back in fall during the cooler weather. I seasoned on the plate, I don't like to add salt to recipes if it's not necessary.
Ingredients:
1 (16 ounce) package frozen cubed hash brown potatoes, thawed or leftover potatoes
1 pound sliced bacon, cooked and crumbled
1 cup shredded Cheddar cheese, divided
8 eggs
2 cups milk
Directions1.In a large bowl, combine hash browns, bacon, 1/2 cup cheese and salt. Spoon into a greased 13-in. x 9-in. x 2-in. baking dish.
2. In a bowl, beat eggs and milk until smooth; pour over hash brown mixture.
3. Bake, uncovered, at 350 degrees F for 45-50 minutes until golden. Top with the remaining cheese.
Ingredients:
1 (16 ounce) package frozen cubed hash brown potatoes, thawed or leftover potatoes
1 pound sliced bacon, cooked and crumbled
1 cup shredded Cheddar cheese, divided
8 eggs
2 cups milk
Directions1.In a large bowl, combine hash browns, bacon, 1/2 cup cheese and salt. Spoon into a greased 13-in. x 9-in. x 2-in. baking dish.
2. In a bowl, beat eggs and milk until smooth; pour over hash brown mixture.
3. Bake, uncovered, at 350 degrees F for 45-50 minutes until golden. Top with the remaining cheese.
Chicken Chili - another use for my 5 lb chicken roaster
Of course I meal planned Chili for the hotest day this week, but my guess is this is going to be good. I found another use for my leftover chicken! And once again I have most of the ingredients in my fridge, either from my dad's garden or my CSA. Enjoy!
Ingredients
1 onion, chopped
2 cloves garlic, minced
1 (14.5 ounce) can chicken broth
1 (18.75 ounce) can tomatillos, drained and chopped/bottle of salsa verde
2 fresh tomatoes chopped
1 jalapeno
1/2 teaspoon dried oregano
1/2 teaspoon ground coriander seed
1/4 teaspoon ground cumin
2 ears fresh corn
1 pound diced, cooked chicken meat
1 (15 ounce) can white beans
1 pinch salt and black pepper to taste
Directions
Add all ingredients to a slowcooker and let it cook for about 8 hours on low
garnsh with cheese, sour cream, cilantro ....
Ingredients
1 onion, chopped
2 cloves garlic, minced
1 (14.5 ounce) can chicken broth
1 (18.75 ounce) can tomatillos, drained and chopped/bottle of salsa verde
2 fresh tomatoes chopped
1 jalapeno
1/2 teaspoon dried oregano
1/2 teaspoon ground coriander seed
1/4 teaspoon ground cumin
2 ears fresh corn
1 pound diced, cooked chicken meat
1 (15 ounce) can white beans
1 pinch salt and black pepper to taste
Directions
Add all ingredients to a slowcooker and let it cook for about 8 hours on low
garnsh with cheese, sour cream, cilantro ....
Tuesday, September 6, 2011
Tomatoes Tomatoes Tomatoes
Today I was fortunate enough to get a gigantic bag of tomatoes and mild peppers from my Dad's garden. Since chili season is right around the corner I decided to make a nice chili base and freeze it, I can smell it simmering now and it tastes delicious and fresh. I cannot wait to use it this fall and remember all of the wonderful tastes and smells of a summer garden :)
Peel and cut up tomatoes, I squeezed out some of the excess juice and removed as many seeds as I could without wasting too much time (they don't bother me much).
put tomatoes into a large pan, add some olive oil, a head of garlic, a couple mild peppers, onion ... anything you like or need to use up!
Simmer on low/medium heat until cooked down
Pour the contents into a food processor-for chunkier sauce/blender-for smooth sauce and whoala you have a base for chili or spaghetti! Freeze if you want to save.
Peel and cut up tomatoes, I squeezed out some of the excess juice and removed as many seeds as I could without wasting too much time (they don't bother me much).
put tomatoes into a large pan, add some olive oil, a head of garlic, a couple mild peppers, onion ... anything you like or need to use up!
Simmer on low/medium heat until cooked down
Pour the contents into a food processor-for chunkier sauce/blender-for smooth sauce and whoala you have a base for chili or spaghetti! Freeze if you want to save.
Monday, September 5, 2011
Pot Roast and Gravy
I am finally going to make the arm roast from my cow for dinner. It's chilly out and the oven should help warm up the house! Since I don't have a dutch oven I am going to make my base in a pan on the stove and then transfer to a baking pan for the oven, I know what to put on my Christmas list!
Ingredients:
1 teaspoon olive oil
1 (3-pound) boneless chuck roast, trimmed
3 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 cups coarsely chopped onion
1 cup dry red wine
4 thyme sprigs
3 garlic cloves, chopped
1 (14-ounce) can fat-free, less-sodium beef broth
1 bay leaf
4 large carrots, peeled and cut into 1-inch pieces
2 pounds Yukon gold potatoes, peeled and cut into 2-inch pieces
Directions:
Take out roast and trim away excess fat, the large chunks that won't break down. You want some fat because this helps make the roast tender. Sprinkle with 1 tsp salt on each side and let sit out at room temp for 1 hour. This helps tenderize the meat (I saw it on a cooking show). Preheat the oven to 350. In a pan, saute the onion, add the garlic for about 30 seconds. Once you smell the garlic add the red wine, thyme sprigs, beef broth and bay leaf. Bring to a simmer. Pour the base into the pan you will use to cook the roast, add the roast, cover and bake in the oven for 1 1/2 hours. Turn the roast, add the carrots and potatoes, cover and bake another 1 hour. Remove the thyme sprig and bay leaf and it's ready to serve.
I am going to make gravy to go with my roast.
Remove the potatoes and 75% of the carrots. Dump the remaining broth and vegetables into a blender or food processor and blend, this should thicken your gravy. In a sauce pan, add the blended broth and veggies, the leaves of a thyme sprig and salt and pepper, add another 1 - 2 cups beef stock. warm on stove and use for roast and potatoes.
Ingredients:
1 teaspoon olive oil
1 (3-pound) boneless chuck roast, trimmed
3 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 cups coarsely chopped onion
1 cup dry red wine
4 thyme sprigs
3 garlic cloves, chopped
1 (14-ounce) can fat-free, less-sodium beef broth
1 bay leaf
4 large carrots, peeled and cut into 1-inch pieces
2 pounds Yukon gold potatoes, peeled and cut into 2-inch pieces
Directions:
Take out roast and trim away excess fat, the large chunks that won't break down. You want some fat because this helps make the roast tender. Sprinkle with 1 tsp salt on each side and let sit out at room temp for 1 hour. This helps tenderize the meat (I saw it on a cooking show). Preheat the oven to 350. In a pan, saute the onion, add the garlic for about 30 seconds. Once you smell the garlic add the red wine, thyme sprigs, beef broth and bay leaf. Bring to a simmer. Pour the base into the pan you will use to cook the roast, add the roast, cover and bake in the oven for 1 1/2 hours. Turn the roast, add the carrots and potatoes, cover and bake another 1 hour. Remove the thyme sprig and bay leaf and it's ready to serve.
I am going to make gravy to go with my roast.
Remove the potatoes and 75% of the carrots. Dump the remaining broth and vegetables into a blender or food processor and blend, this should thicken your gravy. In a sauce pan, add the blended broth and veggies, the leaves of a thyme sprig and salt and pepper, add another 1 - 2 cups beef stock. warm on stove and use for roast and potatoes.
Fun meal for kids (and adults)- Couscous and Garbanzo bean Tabbouleh and chicken lollipops
I decided to try a new recipe from Parents magazine, Couscous and Garbanzo bean Tabbouleh. The best part of this recipe is that I was able to use some of the ingredients from my garden and CSA! I thought the side dish was fresh and light, I wish I would have tried it earlier this summer. My 2 year old seemed a little disturbed that there was "stuff" in her couscous, but I am hopeful she will learn to enjoy it over time. I also made chicken lollipops with a dipping sauce, glazed chicken baked in the oven and made into a lollipop so it's fun to eat. These are fun and easy, would probably make a good party dish!
Couscous and Garbanzo bean Tabbouleh
Ingredients:
1 1/4 c couscous
4 T olive oil
1 can garbanzo beans, drained and rinsed
1 lg tomato seeded and chopped
2 chives chopped
1/2 c cilantro
1/2 c parsley
1/2 fresh lemon juice and zest
salt and pepper
Directions:
Bring 1 1/2 c water and 1 T olive oil to a boil and pour in the coucous. Stir, cover and remove from heat. Let sit 5 minutes and then use a fork to fluff. In a large bowl, combine the couscous, garbanzo beans, tomato, chives, cilantro and parsley. In a small bowl wisk the lemon juice and zest, 3 T olive oil and salt and pepper to taste. Drizzle this over the couscous and toss.
Chicken Lollipops
Ingredients:
1 lb chicken, cut up into pieces fit to be a lollipop. You could use breast or thigh (I prefer thigh)
2 T BBQ sauce
1/2 fresh lemon juice
1 T olive oil
Ranch dressing
chili powder
skewers or lollipop sticks from craft store
Directions:
Preheat oven to 400. In a flat container (I used a rectangular pyrex glass container), mix the BBQ sauce, lemon juice and olive oil. Add the chicken and cover with sauce, marinate for 15 minutes (while the oven preheats). Bake on a cookie sheet for 15 minutes, turning half way thru. After the chicken is cooked spear each piece with a skewer. Make a dip by mixing 1/4 c ranch dressing with 1/4 t chili powder.
Enjoy!!!
Couscous and Garbanzo bean Tabbouleh
Ingredients:
1 1/4 c couscous
4 T olive oil
1 can garbanzo beans, drained and rinsed
1 lg tomato seeded and chopped
2 chives chopped
1/2 c cilantro
1/2 c parsley
1/2 fresh lemon juice and zest
salt and pepper
Directions:
Bring 1 1/2 c water and 1 T olive oil to a boil and pour in the coucous. Stir, cover and remove from heat. Let sit 5 minutes and then use a fork to fluff. In a large bowl, combine the couscous, garbanzo beans, tomato, chives, cilantro and parsley. In a small bowl wisk the lemon juice and zest, 3 T olive oil and salt and pepper to taste. Drizzle this over the couscous and toss.
Chicken Lollipops
Ingredients:
1 lb chicken, cut up into pieces fit to be a lollipop. You could use breast or thigh (I prefer thigh)
2 T BBQ sauce
1/2 fresh lemon juice
1 T olive oil
Ranch dressing
chili powder
skewers or lollipop sticks from craft store
Directions:
Preheat oven to 400. In a flat container (I used a rectangular pyrex glass container), mix the BBQ sauce, lemon juice and olive oil. Add the chicken and cover with sauce, marinate for 15 minutes (while the oven preheats). Bake on a cookie sheet for 15 minutes, turning half way thru. After the chicken is cooked spear each piece with a skewer. Make a dip by mixing 1/4 c ranch dressing with 1/4 t chili powder.
Enjoy!!!
Friday, August 19, 2011
cholesterol and triglycerides - in my opinion
I was recently asked for advice on how to get a person's Triglycerides down. So I thought I would share the information on this blog.....
Like many Americans, I battle high cholesterol. I exercise, eat well and overall live a healthy lifestyle ... yet my numbers can reach up to 260 if i don't watch what I eat. Cholesterol and Triglycerides give our body the energy it needs. They basically sit and wait for you to burn enery so they can re-build your cells. However, if you don't burn the calories and fat they turn into high cholesterol and triglycerides.
In order to get these numbers under control, which I have done naturally, you need to monitor your diet and eliminate sugars. I love to bake and my cholesterol numbers prove it :( I find that my waist measurements directly relate to my cholesterol numbers. If I am not exercising and my waist fills out, even though I am not putting on weight, my cholesterol increases.
Overall, keeping your cholesterol numbers down fits my way of life. If you eat foods that come from the earth, your body can digest them. If your body can digest the food it is heathier and has less issues. Man made ingredients cause digestive problems increasing your risk for medical problems (in my opinion); allergies, high cholesterol, diabetes, obesity. Throw out that box and make your food from scratch!
Tips to keep your cholesterol down:
Keep foods that come from a box or package to a minimum
Try not to indulge on foods high in sugar, i.e. ice cream, pastry, baked goods
Don't eat refined carbs, eat whole grain bread, pastas, etc.
Eat grains versus refined carbs. i.e. eat oatmeal instead of cereal, eat quinoa instead of pasta. Grains come from the earth and are easier to digest than man made foods with additives and preservatives.
I drink apple cider vinegar tea daily, this has helped. It cleans my body of toxins and excess waste and also boosts my immune system.
Some people take fish oil, the studies show this helps. I do not take this.
Exercise most days of the week, and make sure you get your heart rate up!
Good Luck!
Like many Americans, I battle high cholesterol. I exercise, eat well and overall live a healthy lifestyle ... yet my numbers can reach up to 260 if i don't watch what I eat. Cholesterol and Triglycerides give our body the energy it needs. They basically sit and wait for you to burn enery so they can re-build your cells. However, if you don't burn the calories and fat they turn into high cholesterol and triglycerides.
In order to get these numbers under control, which I have done naturally, you need to monitor your diet and eliminate sugars. I love to bake and my cholesterol numbers prove it :( I find that my waist measurements directly relate to my cholesterol numbers. If I am not exercising and my waist fills out, even though I am not putting on weight, my cholesterol increases.
Overall, keeping your cholesterol numbers down fits my way of life. If you eat foods that come from the earth, your body can digest them. If your body can digest the food it is heathier and has less issues. Man made ingredients cause digestive problems increasing your risk for medical problems (in my opinion); allergies, high cholesterol, diabetes, obesity. Throw out that box and make your food from scratch!
Tips to keep your cholesterol down:
Keep foods that come from a box or package to a minimum
Try not to indulge on foods high in sugar, i.e. ice cream, pastry, baked goods
Don't eat refined carbs, eat whole grain bread, pastas, etc.
Eat grains versus refined carbs. i.e. eat oatmeal instead of cereal, eat quinoa instead of pasta. Grains come from the earth and are easier to digest than man made foods with additives and preservatives.
I drink apple cider vinegar tea daily, this has helped. It cleans my body of toxins and excess waste and also boosts my immune system.
Some people take fish oil, the studies show this helps. I do not take this.
Exercise most days of the week, and make sure you get your heart rate up!
Good Luck!
so many vegetables!
Do you ever wonder what to do with all of the extra vegetables in your fridge? I often need to clean out before my next CSA is delivered. This week I made a delicious concotion that was similar to a stuffed pepper and thought I would share!
First sautee the vegetables in olive oil. I used light green peppers, green peppers and an jalepeno (basically any peppers you have in the fridge), onion, garlic, and lots of diced tomatoes (I used everything I had, mostly cherry tomatoes)
In another pan I cooked 1 lb ground beef with 1 - 2 T worcestershire sauce and more garlic. This recipe would taste good with any protein, beans, chicken, you name it. But after eating chicken for 5 days I needed red meat :)
And in yet another pan I cooked 1/2 c quinoa with 1 1/4 c water. You cook quinoa like rice, bring the quinoa and water to a boil and then reduce heat and let cook for 10 - 15 minutes. i cook mine until the "eye" pops out but some people like theirs a little more crunchy.
Once everything is cooked add to one pan and let the flavors simmer for about 10 minutes or until you are ready to eat!
I just invested in a dishwasher which has greatly reduced my cleanup time :)
First sautee the vegetables in olive oil. I used light green peppers, green peppers and an jalepeno (basically any peppers you have in the fridge), onion, garlic, and lots of diced tomatoes (I used everything I had, mostly cherry tomatoes)
In another pan I cooked 1 lb ground beef with 1 - 2 T worcestershire sauce and more garlic. This recipe would taste good with any protein, beans, chicken, you name it. But after eating chicken for 5 days I needed red meat :)
And in yet another pan I cooked 1/2 c quinoa with 1 1/4 c water. You cook quinoa like rice, bring the quinoa and water to a boil and then reduce heat and let cook for 10 - 15 minutes. i cook mine until the "eye" pops out but some people like theirs a little more crunchy.
Once everything is cooked add to one pan and let the flavors simmer for about 10 minutes or until you are ready to eat!
I just invested in a dishwasher which has greatly reduced my cleanup time :)
Potato and Leek soup
I know soup is a little out of season but I had tons of potatoes to use up and got leeks in my CSA last thursday! Since I am not much of a soup person I decided to make a hearty soup, I believe that food should be chewed :) This soup was creamy and the potatoes added a heartiness to the soup. I picked up a loaf of crusty sourdough bread and it made this meal perfect!
1/2 c butter - next time I will use 1/4 c
a few medium leeks - I used about 8 small leeks
2 cloves garlic - I think I will double next time
1 T cornstarch
1 quart chicken or vegetable stock
4 cups peeled and diced potatoes - I used yukon gold and some red potatoes
2 cups cream/half and half/milk - I used 2% milk
salt and pepper
In a large pot over medium heat, melt the butter. Cook leeks with salt and pepper until soft (10 - 15 min). Add the garlic for about a minute, you will smell the garlic when it is done.
wisk in the cornstarch
wisk in the stock slowly
add the potatoes and bring to a boil
add the cream/milk and salt and pepper to taste
simmer until potatoes are soft, about 30 minutes
I ate about half and froze the other half for a cool fall dinner :)
1/2 c butter - next time I will use 1/4 c
a few medium leeks - I used about 8 small leeks
2 cloves garlic - I think I will double next time
1 T cornstarch
1 quart chicken or vegetable stock
4 cups peeled and diced potatoes - I used yukon gold and some red potatoes
2 cups cream/half and half/milk - I used 2% milk
salt and pepper
In a large pot over medium heat, melt the butter. Cook leeks with salt and pepper until soft (10 - 15 min). Add the garlic for about a minute, you will smell the garlic when it is done.
wisk in the cornstarch
wisk in the stock slowly
add the potatoes and bring to a boil
add the cream/milk and salt and pepper to taste
simmer until potatoes are soft, about 30 minutes
I ate about half and froze the other half for a cool fall dinner :)
whole chicken roaster in the slow cooker
Over the weekend I had a whole chicken that I needed to cook but didn't have the time to roast it in the oven as usual. Plus it's been a little warm here and I am trying not to use my oven if at all possible. So I decided to try it in the slow cooker. This chicken turned out AMAZING! The flavors steamed into the chicken meat and it was so tender it fell right off the one. YUM! And as usual, I used up the ingredients from my fridge. Here is what I did:
I cut up 2 onions and the "wild" celery (it was a dark green celery that is a little more bitter than celery you buy in the store) and layered it in the bottom of the slow cooker.
I cleaned out the cavity of the chicken and rinsed well.
I stuffed the chicken with a lemon, a lime, garlic cloves and tarragon. (again, using the ingredients I had in the fridge).
I covered the slow cooker with aluminum foil because the lid wouldn't fit and cooked for 8 hours.
Over the week we ate chicken in lots of ways; chicken with cous cous, chicken salad, chicken and mashed potatoes ... there were lots of leftovers since this was a 5 lb roaster which is quite large for a pasture raised chicken. Enjoy!
I cut up 2 onions and the "wild" celery (it was a dark green celery that is a little more bitter than celery you buy in the store) and layered it in the bottom of the slow cooker.
I cleaned out the cavity of the chicken and rinsed well.
I stuffed the chicken with a lemon, a lime, garlic cloves and tarragon. (again, using the ingredients I had in the fridge).
I covered the slow cooker with aluminum foil because the lid wouldn't fit and cooked for 8 hours.
Over the week we ate chicken in lots of ways; chicken with cous cous, chicken salad, chicken and mashed potatoes ... there were lots of leftovers since this was a 5 lb roaster which is quite large for a pasture raised chicken. Enjoy!
Saturday, July 23, 2011
Vinegar and Baking Soda
Have you ever thought about the effect of the cleaning supplies you use in your house? The effect of inhaling and touching those chemicals, the effect they have when they go down your drain, the effect they have on your pets and children when they eat off the counter or inhale the toxic chemicals? Most cleaners are full of chemicals you cannot even pronounce and are loaded with man made fragrance, what is man made fragrance? Your house may smell "clean" but what is in that smell?! Have you ever noticed that when you clean with certain cleaners you can actually taste them for hours after and your lungs hurt because of the smell, yikes! There are some studies that show that all of these chemicals are the reason that so many people are sick (disease, upper resp issues) and why there are increased allergies and asthma in children. These are among a few of the reasons I have chosen to go "green" with my household cleaners. It's very easy and economical. I suggest everyone give it a try, there is nothing to lose :)
I only have 2 cleaning supplies in my house, vinegar and baking soda. Vinegar is super cheap and can be used to clean almost anything in your house! It kills most germs and bacteria due to it's level of acidity and is environmentally friendly and safe for your children and pets. I add an essential oil when cleaning certain rooms, tea tree oil in the bathroom since it has anti-bacterial properties. And I add lemon grass oil when cleaning the kitchen for the wonderful scent and also because lemon helps fight grease. I make up a batch of Vinegar and water in a bucket and tackle each room 1 by one, I use a half water half vinegar solution and a few drops of the oil if I wish. I clean everything in the kitchen with this solution ... counter tops, light fixtures, switch plates, garbage can, polish stainless steel, the inside and outside of the fridge, microwave and stove, the floor, tables and chairs (they get messy with a 2 year old around), the cats drinking fountain, toilets, bathroom sink, tile, bathroom floor, the TV's (no oil), my leather furniture, stains on the carepet from cat barf, windows, mirrors, toys, outside toys and tables... you name it and I clean it with vinegar! The solution is non-toxic and won't leave a chemical smell in your house or contaminate your food :) I use baking soda in the sink and tub since I need the abrasive powder to help clean and remove stains. You can also use baking soda as a carpet deodorizer (way safer than the carper sprinkle most people use) and also use it to pull up stains - first dab with a vinegar water solution and then sprinkle with baking soda to pull the moisture and stain from the carpet. And when I need a little extra boost I use a locally made product that can also be used to treat stains and whiten whites, natural choices oxi-boost. As you can see, vinegar and backing soda have actually made cleaning a bit easier in my house. All you need are a few (very cheap) products on hand and you are armed to clean anything!
P.S. remember to dispose of your household chemicals safely, most cities have a dump or a collection site where you can get drop off unused cleaners or other household toxic materials.
I only have 2 cleaning supplies in my house, vinegar and baking soda. Vinegar is super cheap and can be used to clean almost anything in your house! It kills most germs and bacteria due to it's level of acidity and is environmentally friendly and safe for your children and pets. I add an essential oil when cleaning certain rooms, tea tree oil in the bathroom since it has anti-bacterial properties. And I add lemon grass oil when cleaning the kitchen for the wonderful scent and also because lemon helps fight grease. I make up a batch of Vinegar and water in a bucket and tackle each room 1 by one, I use a half water half vinegar solution and a few drops of the oil if I wish. I clean everything in the kitchen with this solution ... counter tops, light fixtures, switch plates, garbage can, polish stainless steel, the inside and outside of the fridge, microwave and stove, the floor, tables and chairs (they get messy with a 2 year old around), the cats drinking fountain, toilets, bathroom sink, tile, bathroom floor, the TV's (no oil), my leather furniture, stains on the carepet from cat barf, windows, mirrors, toys, outside toys and tables... you name it and I clean it with vinegar! The solution is non-toxic and won't leave a chemical smell in your house or contaminate your food :) I use baking soda in the sink and tub since I need the abrasive powder to help clean and remove stains. You can also use baking soda as a carpet deodorizer (way safer than the carper sprinkle most people use) and also use it to pull up stains - first dab with a vinegar water solution and then sprinkle with baking soda to pull the moisture and stain from the carpet. And when I need a little extra boost I use a locally made product that can also be used to treat stains and whiten whites, natural choices oxi-boost. As you can see, vinegar and backing soda have actually made cleaning a bit easier in my house. All you need are a few (very cheap) products on hand and you are armed to clean anything!
P.S. remember to dispose of your household chemicals safely, most cities have a dump or a collection site where you can get drop off unused cleaners or other household toxic materials.
CSA CSA CSA!
My CSA this week included lots of delicious summer foods ... tomatoes, lettuce, cucumbers, snap peas, onions, zuccini and red currants. This is the first time in a few weeks that I had to google a food! There are not many recipes out there for red currants since they are not a widely used food and from what I read they are tart. When all else fails I make muffins out of the unknown fruits in my CSA, stay posted to see how they turn out!
I also got a dozen fresh eggs and a bottle of maple syrup. These are in addition to my summer CSA.
This week I did not receive a chicken so you will see more vegetarian dishes and egg consumption. I do not believe in eating cow that has been fed GMO corn in a feedlot while standing in it's own poo, or meat from an animal that has been locked inside a dark building and injected with antibitics or hormones. I really enjoy the chicken share thru my CSA, 10 chickens are delivered over a 20 week "season". These are whole roaster chickens (which is why I eat a lot of chicken during those weeks) and are ~ 3.25/lb. The beef I eat comes from a peidmontese cow I purchased from Jeff Leen Farms in early spring which when all is said and done is ~7/lb. I also purchase meat from Outpost when I want something that I do not already have, like hotdogs, brats, chicken breasts/thighs. However, these meats tend to be a bit expensive and beans, farm fresh eggs, greek yogurt or good cheese tend to be a cheaper alternative. So this is why you will see that I eat some vegetarian meals and some meat meals. Plus it teaches my 2 year old food diversity which I feel is very important.
On the meal plan this coming week:
Black Bean and Cous Cous salad - my daughter LOVES cous cous so I think this will be a hit in the house. Plus I need to find a dish to pass for work and wanted to try something new. I like to bring something healthy for those of us who have certain food values :)
Red Currant Muffins
fresh salad
sauteed curly kale with garlic and parmesan
salsa chicken w/quinoa
spicy asian slaw
eggs, eggs and more eggs
lots of frsh summer fruit ... honey dew melon, blueberries, peaches :)
grilled beer and onion pork brats and zuccini from Outpost for my friend visiting from AZ
I also got a dozen fresh eggs and a bottle of maple syrup. These are in addition to my summer CSA.
This week I did not receive a chicken so you will see more vegetarian dishes and egg consumption. I do not believe in eating cow that has been fed GMO corn in a feedlot while standing in it's own poo, or meat from an animal that has been locked inside a dark building and injected with antibitics or hormones. I really enjoy the chicken share thru my CSA, 10 chickens are delivered over a 20 week "season". These are whole roaster chickens (which is why I eat a lot of chicken during those weeks) and are ~ 3.25/lb. The beef I eat comes from a peidmontese cow I purchased from Jeff Leen Farms in early spring which when all is said and done is ~7/lb. I also purchase meat from Outpost when I want something that I do not already have, like hotdogs, brats, chicken breasts/thighs. However, these meats tend to be a bit expensive and beans, farm fresh eggs, greek yogurt or good cheese tend to be a cheaper alternative. So this is why you will see that I eat some vegetarian meals and some meat meals. Plus it teaches my 2 year old food diversity which I feel is very important.
On the meal plan this coming week:
Black Bean and Cous Cous salad - my daughter LOVES cous cous so I think this will be a hit in the house. Plus I need to find a dish to pass for work and wanted to try something new. I like to bring something healthy for those of us who have certain food values :)
Red Currant Muffins
fresh salad
sauteed curly kale with garlic and parmesan
salsa chicken w/quinoa
spicy asian slaw
eggs, eggs and more eggs
lots of frsh summer fruit ... honey dew melon, blueberries, peaches :)
grilled beer and onion pork brats and zuccini from Outpost for my friend visiting from AZ
Wednesday, July 20, 2011
Meal Plan 7/21
Breakfast around 6:30 (30 minutes after my workout):
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
Black Beans, chicken, jasmine rice, 1/2 fresh squeezed lemon juice and cumin
sauteed patty pan squash in olive oil (that finishes up my farm share veggies from last week)
Afternoon snack 2/3:
1 c watermelon
1/2 c blueberries
1/2 c greek gods greek yogurt w/honey
1/4 c Outpost french vanilla almond yogurt
Dinner around 5:30:
2 Applegate uncured turkey hotdogs - http://www.applegatefarms.com/products/natural_turkey_dogs.aspx
not sure about fruit and veggie - waiting to see what's in my CSA!
Tuesday, July 19, 2011
Meal Plan 7/20
Breakfast around 6:30 (30 minutes after my workout):
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
chicken salad
cabbage lime cilantro slaw
1 pita pocket
Afternoon snack 2/3:
1 c watermelon
1/2 c blueberries
1/2 c greek gods greek yogurt w/honey
1/4 c Outpost french vanilla almond yogurt
Dinner around 5:30:
chicken and cous cous
more watermelon
... this should wrap up the leftovers :)
Monday, July 18, 2011
Meal Plan 7/19
Breakfast around 6:30 (30 minutes after my workout):
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
Beef and veggie sloppy joes (from Parents magazine, the cumin and corn are a wonderful addition to manwich!)
cabbage lime cilantro slaw
2 itsy bitsy pita pockets
Afternoon snack 2/3:
1 c watermelon
fresh snap peas
1/2 c greek gods greek yogurt w/honey
1/4 c Outpost french vanilla almond yogurt
Dinner around 5:30:
1/4 c chicken (almost gone ... a few more meals)
remaining roasted potatoes and fennel
1 c roasted golden beets
Cabbage Cilantro Lime Slaw - SO DELICIOUS!
My daughter and I had a picnic this evening and soaked up (literally) the sun until we got rained out and moved to the porch. The cabbage lime cilantro slaw was on our menu and I have to say that I LOVED it and so did my 2 year old. It was the perfect salad for a hot summer dinner. I highly suggest you try this recipe, simple and delicious! I plan to use it on chicken salad and sloppy joes over the next day or 2.
Cabbage Lime Cilantro Slaw
Ingredients
1/2 large head of red cabbage (or 1 very small head - they're just often enormous), outer leaves removed
2 limes
1 cup fresh cilantro
1/2 tsp sea salt
1 tsp local honey
Directions
1. Thinly slice the cabbage (I used a food processor and grated it) and wash the cilantro, pulling the leaves off the stems.
2. Juice the limes and add the honey and salt, stirring until the honey has dissolved into the liquid.
3. Toss the cabbage with the lime juice, honey, salt mixture and add the cilantro - stir well to combine. I let it sit over night so all the flavors would come together.
Cabbage Lime Cilantro Slaw
Ingredients
1/2 large head of red cabbage (or 1 very small head - they're just often enormous), outer leaves removed
2 limes
1 cup fresh cilantro
1/2 tsp sea salt
1 tsp local honey
Directions
1. Thinly slice the cabbage (I used a food processor and grated it) and wash the cilantro, pulling the leaves off the stems.
2. Juice the limes and add the honey and salt, stirring until the honey has dissolved into the liquid.
3. Toss the cabbage with the lime juice, honey, salt mixture and add the cilantro - stir well to combine. I let it sit over night so all the flavors would come together.
Sunday, July 17, 2011
Meal Plan 7/18
I do not think I am getting enough calories, I may have underestimated how many calories I am burning during my workouts. I felt extremely tired by the end of last week so I am going to increase my calories to 1600 this week and see if it helps.
Breakfast around 6:30 (30 minutes after my workout):
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
1/4 c chicken
1 c roasted potatoes and fennel
1/2 c blueberries
Afternoon snack 2/3:
1/2 c greek gods greek yogurt w/honey
1/8 c Outpost French Vanilla Almond granola
apple fennel wrap
Dinner around 5:30:
Beef and veggie sloppy joes (from Parents magazine)
cabbage lime cilantro slaw
1 itsy bitsy pita pocket
steamed snap peas
Saturday, July 16, 2011
Meal Plan 7/16
Sorry for the delay, I'm not sure what I am going to do for dinner tonight since we might venture out to a local festival. My lunch is roasting in the oven as I type ... roasted chicken stuffed with lemon, garlic scapes and lemon tyme. I also prepared the slaw this morning and it is going to be a summer treat! Lots of slaw, left over chicken, fresh fruits and veggies over the next few days since I doubt I'll want to cook during the heat wave.
breakfast:
1 c unsweetened almond milk
1 scoop Outpost brand vanilla whey protein powder
1 fresh banana
morning snack:
2 scrambled eggs
1 c watermelon
lunch:
1/2 c roasted chicken
1 c apple fennel slaw (in a lettuce wrap) - I'm super excited to try this!
afternoon snack (by the way my 2 year old loves greek yogurt and granola):
1/2 c Greek Gods honey greek yogurt
1/4 c Outpost french vanilla almond granola
10 sugar snap peas
3 radishes
dinner:
undecided
breakfast:
1 c unsweetened almond milk
1 scoop Outpost brand vanilla whey protein powder
1 fresh banana
morning snack:
2 scrambled eggs
1 c watermelon
lunch:
1/2 c roasted chicken
1 c apple fennel slaw (in a lettuce wrap) - I'm super excited to try this!
afternoon snack (by the way my 2 year old loves greek yogurt and granola):
1/2 c Greek Gods honey greek yogurt
1/4 c Outpost french vanilla almond granola
10 sugar snap peas
3 radishes
dinner:
undecided
Friday, July 15, 2011
Pea Shoots
Pea shoots are the leaves and tendrils of pea plants. They are typically harvested from snow pea vines and are available at your local farmers’ market in spring, early summer and fall.
Potassium 3% Folate 10.5%
Vitamin C 35.5% Thiamin 5.75%
Vitamin A 15% Riboflavin 7%
Vitamin E 8.75% Vitamin B-6 4.75% Vitamin k 132% Fiber 3.5% Pea shoots are considered a "green." For very few calories you get large amounts of vitamins and minerals. For just 10 calories and no fat, take a look at the nutrients in 2 cups of raw pea shoots:
Pea Shoots are a garden's hidden secret and one of my favorite greens, they are crunchy and sweet. Here is how I cook them:
melt 1 T of butter in a large frying pan
add a large amount of pea shoots (maybe 3 or 4 c) it should fill the pan
sautee down until wilted and add salt
I usually add a little water at the end, maybe 1/4 c and let it steam out
this makes about 1 c of cooked greens
Enjoy!
Thursday, July 14, 2011
Lots of good stuff in my CSA this week and new recipes!!!
I got my CSA today and have lots of yummy food and new recipes planned for the next few days .... roasted potatoes and fennel, roasted chicken with lemon tyme, apple fennel slaw and cabbage lime and cilantro slaw (this should go well with the left over chicken and also with sloppy joes). I am including the recipes in this blog so you can venture out to the farmers market this weekend and buy your goods. However, these are all new recipes so I cannot rate them (except the roasted chicken). Enjoy!
Apple Fennel Slaw
Ingredients
1 medium-sized fennel bulb, thinly sliced
1 large Granny Smith apple, cored and thinly sliced
2 carrots, grated
2 tablespoons raisins
1 tablespoon olive oil
1 teaspoon sugar
1/2 cup apple juice
2 tablespoons apple cider vinegar
4 lettuce leaves
Directions
In a large bowl, combine the fennel, apple, carrots and raisins to make the slaw. Drizzle with olive oil, cover and refrigerate.
In a small saucepan, mix together the sugar and apple juice. Place over medium heat and cook until reduced to about 1/4 cup, about 10 minutes. Remove from the heat and cool. Stir in the cider vinegar. Pour the apple juice mixture over the slaw and stir to combine well. Chill thoroughly. Serve on lettuce leaves.
Cabbage Lime Cilantro Slaw
Ingredients
1/2 large head of red cabbage (or 1 very small head - they're just often enormous), outer leaves removed
2 limes
1 cup fresh cilantro
1/2 tsp sea salt
1 tsp honey (you could also use agave or maple syrup - I just think honey tastes best)
Directions
1. Thinly slice the cabbage (you can use a mandolin if you have one but a sharp knife is also just fine) and wash the cilantro, pulling the leaves off the stems.
2. Juice the limes and add the honey and salt, stirring until the honey has dissolved into the liquid.
3. Toss the cabbage with the lime juice, honey, salt mixture and add the cilantro - stir well to combine. With time, the cabbage will begin to release more of its juices (bathing everything in a beautiful, brilliant purple) and the cabbage will soften slightly, but it's tasty at any point.
Roasted potatoes and Fennel
Ingredients:
2 pounds Yukon Gold potatoes
2 medium heads fennel (about 1 pound)
2 tablespoons olive oil
1/2 teaspoon salt
1 teaspoon ground black pepper
1 tablespoon fennel seeds
Instructions:
1. Preheat the oven to 450F and put the rack in the middle position. Put a large roasting pan in the oven to preheat. Quarter the potatoes. Cut off and discard the fennel’s stems and bottom end. Cut the bulb into pieces roughly the same size as the quartered potatoes. In a large bowl, toss the fennel with the olive oil, salt, pepper and fennel seeds.
Roasted chicken
Ingredients:
You need 1 whole chicken, preferably pasture raised. The chicken averages 4-5 lbs.
Instructions:
Preheat the oven to 325
Stuff the chicken with herbs and citrus, the citrus helps keep the meat moist, if you don't have citrus an apple usually does the trick. This week I am going to use lemon thyme and a fresh lemon cut in half.
roast the chicken for 2 1/2 hours, let sit for 15 minutes or so and carve.
Apple Fennel Slaw
Ingredients
1 medium-sized fennel bulb, thinly sliced
1 large Granny Smith apple, cored and thinly sliced
2 carrots, grated
2 tablespoons raisins
1 tablespoon olive oil
1 teaspoon sugar
1/2 cup apple juice
2 tablespoons apple cider vinegar
4 lettuce leaves
Directions
In a large bowl, combine the fennel, apple, carrots and raisins to make the slaw. Drizzle with olive oil, cover and refrigerate.
In a small saucepan, mix together the sugar and apple juice. Place over medium heat and cook until reduced to about 1/4 cup, about 10 minutes. Remove from the heat and cool. Stir in the cider vinegar. Pour the apple juice mixture over the slaw and stir to combine well. Chill thoroughly. Serve on lettuce leaves.
Cabbage Lime Cilantro Slaw
Ingredients
1/2 large head of red cabbage (or 1 very small head - they're just often enormous), outer leaves removed
2 limes
1 cup fresh cilantro
1/2 tsp sea salt
1 tsp honey (you could also use agave or maple syrup - I just think honey tastes best)
Directions
1. Thinly slice the cabbage (you can use a mandolin if you have one but a sharp knife is also just fine) and wash the cilantro, pulling the leaves off the stems.
2. Juice the limes and add the honey and salt, stirring until the honey has dissolved into the liquid.
3. Toss the cabbage with the lime juice, honey, salt mixture and add the cilantro - stir well to combine. With time, the cabbage will begin to release more of its juices (bathing everything in a beautiful, brilliant purple) and the cabbage will soften slightly, but it's tasty at any point.
Roasted potatoes and Fennel
Ingredients:
2 pounds Yukon Gold potatoes
2 medium heads fennel (about 1 pound)
2 tablespoons olive oil
1/2 teaspoon salt
1 teaspoon ground black pepper
1 tablespoon fennel seeds
Instructions:
1. Preheat the oven to 450F and put the rack in the middle position. Put a large roasting pan in the oven to preheat. Quarter the potatoes. Cut off and discard the fennel’s stems and bottom end. Cut the bulb into pieces roughly the same size as the quartered potatoes. In a large bowl, toss the fennel with the olive oil, salt, pepper and fennel seeds.
Roasted chicken
Ingredients:
You need 1 whole chicken, preferably pasture raised. The chicken averages 4-5 lbs.
Instructions:
Preheat the oven to 325
Stuff the chicken with herbs and citrus, the citrus helps keep the meat moist, if you don't have citrus an apple usually does the trick. This week I am going to use lemon thyme and a fresh lemon cut in half.
roast the chicken for 2 1/2 hours, let sit for 15 minutes or so and carve.
Meal Plan 7/15
Breakfast around 6:30 (30 minutes after my workout):
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
1/4 lb burger (Piedmontese beef from Jeff Leen Farm) w/ cheese
Afternoon snack 2/3:
1 c roasted golden beets
Dinner around 5:30:
pea shoots sauteed in 1 T butter
3 red radishes and 10 sugar snap peas
1 c fresh pineapple
Afternoon snack 2/3:
1 c roasted golden beets
1 oz cheese
20 mini snyders pretzels
Dinner around 5:30:
pea shoots sauteed in 1 T butter
2 scrambled eggs
Wednesday, July 13, 2011
Apple cider vinegar "tea"
I had a discussion with a friend earlier today regarding the apple cider vinegar "tea" i drink daily and wanted to share it with you. Apple cider vinegar is purported to treat numerous diseases, health conditions, and annoyances. To name a few, ease digestion, wash "toxins" from the body and boost your immune system. I use it to help control cholesterol and nighttime heartburn (one of my lingering pregnancy symptoms). I recommend using local honey which helps with seasonal allergies. Think about it ... the bees pollen is a mixture of all the allergens in your area and you are slowly building up your immunity to these allergens by eating their honey. I used to be allergic to everything under the sun and I no longer have any allergies (allergist tested). There are 2 actions I contribute to this phenomena 1. eating foods I can digest allowing my immune system to fight off the envirnmental allergend and 2. drinking 2 T of local honey every day.
add to a coffee cup:
1 T unfiltered raw apple cider vinegar
2 T local honey
fill with warm/hot water
It may take a while to adjust to the favor but if you have a good honey it will help cover up the apple cider vinegar.
disclaimer: this is not medical advice and is only my opinion
add to a coffee cup:
1 T unfiltered raw apple cider vinegar
2 T local honey
fill with warm/hot water
It may take a while to adjust to the favor but if you have a good honey it will help cover up the apple cider vinegar.
disclaimer: this is not medical advice and is only my opinion
Kholrabi
Got some fresh kholrabi from the farmers market today courtesy of my coworker. So delicious! I recommend peeling it and eating it raw. My co-worker tried it raw for the first time today and said it was great with a little salt, he says it tastes like a mild radish. I recommend this little treat if you are able to get out to a farmers market this weekend.
http://en.wikipedia.org/wiki/Kohlrabi
http://en.wikipedia.org/wiki/Kohlrabi
Meal Plan 7/14
Just a note that the meals i am posting are around 300 calories, my goal is 1500 calories per day.
Breakfast around 6:30 (30 minutes after my workout):
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
1/4 lb burger (Piedmontese beef from Jeff Leen Farm) w/ cheese
1 c kholrabi
1 c red grapes
Afternoon snack 2/3:
1/2 c greek gods greek yogurt w/honey
1/8 c Outpost French Vanilla Almond granola
1 c fresh pineapple
Dinner around 5:30:
egg salad (2 eggs, 2 TBSP canola oil mayo and a kangaroo 1/2 pita)
not sure of my veggie yet, have to wait and see what's in my CSA :)
Tuesday, July 12, 2011
Food Plan 7/13
Breakfast around 6:30 (30 minutes after my workout):
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
jalepeno cheddar pork brat from outpost
velveeta mac and cheese (this is one of my weeknesses)
Afternoon snack 2/3:
1 c pineapple
20 mini pretzels
1 oz cojack cheese
Dinner around 5:30:
1/4 lb burger (Piedmontese beef from Jeff Leen Farm) w/ cheese
1 c kholrabi
1 gala apple
1 gala apple
Monday, July 11, 2011
Food plan 7/12
Tomorrow I get Insane, so I will follow my am workout with a recovery drink. This adds about 140 calories to my plan but is necessary in order to replenish my muscles after a difficult workout. The point of losing weight is not to starve your muscles but to nurish them so they will work with you (rather than against you).
As you can see, I eat the same thing every day for breakfast and my morning snack.
Breakfast around 6:30 (30 minutes after my workout):
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
zucc/squash stew, chicken and ¼ c whole wheat noodles
Afternoon snack 2/3:
1/2 c Greek God Greek yogurt with honey
Afternoon snack 2/3:
1/2 c Greek God Greek yogurt with honey
1/8 c Oupost french vanilla granola
1 gala apple
Dinner around 5:30:
jalepeno cheddar pork brat from outpost
1 c fresh pineapple
Beet salad
1/2 pound beets
3 tablespoons freshly squeezed orange juice
1 tablespoon freshly squeezed lemon juice
1 tablespoon extra virgin olive oil
2 tablespoon minced chives, mint or parsley (or a combination)
Salt to taste
Leaves of 1 romaine heart
1. Peel the beets with a vegetable peeler, and grate in a food processor fitted with the shredding blade.
2. Combine the orange juice, lemon juice and olive oil. Toss with the beets and herbs. Season to taste with salt. Line a salad bowl or platter with romaine lettuce leaves, top with the grated beets and serve.
3 tablespoons freshly squeezed orange juice
1 tablespoon freshly squeezed lemon juice
1 tablespoon extra virgin olive oil
2 tablespoon minced chives, mint or parsley (or a combination)
Salt to taste
Leaves of 1 romaine heart
1. Peel the beets with a vegetable peeler, and grate in a food processor fitted with the shredding blade.
2. Combine the orange juice, lemon juice and olive oil. Toss with the beets and herbs. Season to taste with salt. Line a salad bowl or platter with romaine lettuce leaves, top with the grated beets and serve.
zuccini and tomato stew
From "Harvest Eating", p 66
2 T olive oil
1/4 c minced onion
2 garlic cloves
2 c diced zuccini
1 c diced tomatoes
2 T minced fresh basil
2 T grated parmesan cheese
sautee onion and garlic in oil for 1 minute
add zuccini and tomatoes and cook for 20-25 minutes
add basil and cheeseat the end of the cooking time
*I use garlic scapes instead of onions and garlic, or other garlic/onion substitutes from the farm share. I also used summer squash since I was out of zuccini.
This goes great with quinoa or pasta!
2 T olive oil
1/4 c minced onion
2 garlic cloves
2 c diced zuccini
1 c diced tomatoes
2 T minced fresh basil
2 T grated parmesan cheese
sautee onion and garlic in oil for 1 minute
add zuccini and tomatoes and cook for 20-25 minutes
add basil and cheeseat the end of the cooking time
*I use garlic scapes instead of onions and garlic, or other garlic/onion substitutes from the farm share. I also used summer squash since I was out of zuccini.
This goes great with quinoa or pasta!
Food plan 7/11
Breakfast around 6:30 (30 minutes after my workout):
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
½ c shredded beef (made in slowcooker)
1 Kangaroo whole wheat with flax pita pocket
1 c watermelon
Afternoon snack 2/3:
1 c beet salad
1 c greens
2 hard boiled eggs (from farm of course)
Dinner around 5:30:
Leftovers ….. zucc/squash stew, chicken and ¼ c whole wheat noodles
1 scoop outpost brand whey protein powder
1 banana
1 c unsweetened almond milk
Morning snack around 9:
½ c old fashioned oats
1/8 c walnuts
1 t brown sugar
Lunch around 11:30/12:
½ c shredded beef (made in slowcooker)
1 Kangaroo whole wheat with flax pita pocket
1 c watermelon
Afternoon snack 2/3:
1 c beet salad
1 c greens
2 hard boiled eggs (from farm of course)
Dinner around 5:30:
Leftovers ….. zucc/squash stew, chicken and ¼ c whole wheat noodles
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