Meal Plan Monday - Week of February 16th

One of the best ways to ensure that you eat healthy meals is to plan your meals for the week. At one point I tried to plan all of our meals, but we usually eat the same thing for breakfast every day and my son eats lunch at school, so no reason for me to plan his lunches.

Here is our meal plan for dinner this week:

Monday - lettuce wraps with turkey tacos

Tuesday - Jambalaya rice with andouille sausage

Wednesday - frozen pizza (we will be going to church, so we need a quick meal)

Thursday - Baked Chicken with sweet potatoes 

Friday - Bean and rice burritos

Saturday - Chicken Parmesan

Sunday - Dinner out

These are all pretty simple meals, as I'm trying to work my way into cooking more often. As I continue doing these posts, I will post links to my recipes for each meal.

I like to join orgjunkie.com's Meal Plan Monday!

Have a great week!

Turkey Chili

One of my go-to meals, especially on weekends, it turkey chili. I keep the essentials, ground turkey and canned beans, in stock at all times, but often I will throw in whatever else we have, like frozen veggies.

Now, I know some people are EXTREMELY particular when it comes to chili. Some people believe that chili should not have beans in it, some believe you should use only certain spices and others believe you should only use a certain type of meat. I am constantly varying the way I make chili, always looking for a different recipe. But this is my go-to recipe.

INGREDIENTS

1 lb ground turkey

1/2 yellow onion (I do not like onions, however use it to cook for flavor)

Chili powder

Ground Cumin

Paprika

Ground Nutmeg

Ground Cloves

Cinnamon

Garlic Powder

16 oz (2 small cans) tomato sauce

14.5 oz (1 can) diced tomatoes

15.5 oz (1 can) spicy chili beans (I use the Publix store brand)

15.5 oz (1 can) dark red kidney beans

15.5 oz (1 can) pinto beans

15.25 oz (1 can) black beans

1. Spray some cooking spray into a skillet, dice half a yellow onion

2. Put the onion in pan, let sit for a few minutes, add ground turkey.

3. Add chili powder, cumin and paprika to turkey and onions. Although I don't use specific measurements, I add these three in the greatest amount. Then I add smaller amounts, less than a teaspoons worth of the nutmeg, cloves cinnamon and garlic. The adding of seasoning is not an exact science, I vary the amounts.

4. Once the ground turkey and onions are pretty much completely cooked, I get out my crock pot and put the beans and tomatoes in it. 

5. Then I add the ground turkey mixture to the crockpot. The first time I made my chili this way I actually drained the turkey, but realized how much flavor I was losing by not using the liquid that can from the turkey.

6. Mix and let sit for about 6 hours on high. One of the great things about chili in the crock pot, the longer it sits, the better the flavor.

I put out cheese, sour cream, onion and crackers to top the chili with. If I remember to buy and make it, I will make corn bread. But that doesn't always happen.

Please let me know below if you try my recipe or if you have a go-to recipe.

Thanks!

Meal Plan for the Week of 1/19/2015

One of my plans for a happier, healthier 2015 is to really dedicate myself to having a meal plan for the week. Not only does it eliminate the 'What's for dinner?' mystery everyday, but it help us to eat healthier and save money. 

I am aiming for a 'theme' each night during the week (or at least a few nights). 

Meatless Monday - a meal with no meat, eventually I'd like to make it a full vegetarian meal

Taco Tuesday - not necessarily tacos, but some sort of Mexican meal. There are so many recipes I have found that fall into this category.

Leftover Night - a clean out the fridge type of night.

Kid's Plan - Kids will be more likely to enjoy their dinner if they have a hand in planning it and preparing it. 

That's what I have so far, I definitely plan to expand it and fine tune my plan.

Here is my meal plan for dinner this week:

Monday - Grilled Cheese Sandwiches and Tomato Soup (not the most original, but it's supposed to be cold and this is such a comfort food)

Tuesday - Turkey and Black Bean Quesadillas

Wednesday - Kid's Choice

Thursday - Grilled Chicken w/cauliflower

Friday - Pizza

Saturday - family in town, plans are up in the air

         

Sunday - Crock pot chili

I only really plan dinners because we pretty much eat the same thing for breakfast everyday. Also, my son's lunch is prepared by his school and I bring the same thing for lunch almost every day, unless I bring leftovers.

I want to work harder to have my son and I eat healthier while saving money! Hopefully, by being consistent with my meal planning and fine tuning it even more, I will be successful!

Infused Water

I have recently discovered, and fallen in love with, infused water. Infused water is basically water that has different fruits, herbs or vegetables essentially in it. The flavors & nutrients infuse with the water, adding flavor and different beneficial properties to the water.  

Now, while I have been experimenting with different fruits, such as watermelon, strawberry and orange, this is only going to be the recipe that I started my water infusion experience with: lemon, cucumber, mint and ginger.

 

•Lemon, as most of us know, is a great addition to a glass of water. It's full of Vitamin C for an immune system boost, potassium for heart health, aids in digestion, helps flush toxins and stimulates your liver, freshens breath, helps reduce hunger cravings, reduces inflammation, gives an energy boost, helps cut caffeine cravings and fights viral infections.

•Cucumbers are also full of helpful nutrients. It's full of antioxidants which help with healthy aging and fight disease. Full of Vitamin K, they aid in keeping bones in tip top condition. They can also aid in remedying a hangover, weight loss and reducing blood pressure.

•Mint adds a fresh taste to the water and has been show to aid in digestion.

•Ginger is also a great addition to water, as it also contains many antioxidants. 

So, here is how I make my refreshing water:

You'll need:

•1 lemon

•1/2 cucumber

•3/4 cups fresh mint leaves

•2 inch section of ginger (use a spoon to scrape the skin off, save your knuckles) 

After you have scrubbed and wash the cucumber and lemon, slice each into as thin of slices and you can manage (I normally do some funky end cutting of my lemon, to get every part I can.) 

Once you have scrapped the skin off the ginger, cut it into small pieces. Mine are usually just big enough to not get poured out through the spout of my pitcher.

 

Take the lemon & cucumber slices, ginger pieces and mint leaves and place into a pitcher. Pour water into the pitcher. (I would suggest distilled or filtered water. I use water from my Brita pitcher.)

 

 

You can drink the water immediately, but I would advise that you wait at least a few hours if possible, overnight is best. I normally make a fresh pitcher at night so the water can sit for at least 6 hours.

 

 

I'll be honest, it took a little bit to get used to the taste, but I have come to think that it is refreshing and I don't like drinking plain jane water anymore. Also, I will say that after drinking this water for just a few days, I truly felt less bloated and 'slimmer.'

 

 

Please let me know if you drink any types of infused water OR if you try my recipe and like or dislike it.

Protein Pancakes

I took my first stab at making protein pancakes yesterday for breakfast. Now, I know there are a lot of different recipes, some more complicated than others with more ingredients. I made mine fairly simply, using just a few ingredients I always keep in my kitchen

 

3/4 c. ground oats ( I just put a cup or so into my Ninja blender and made it into a powder

3/4 c. egg whites

1 T. ground flax seed (not necessary)

1T. cinnamon (not necessary)

1/4 c. water

I mixed all the ingredients in a bowl, and after my pan had been heating for a little bit at medium heat, I sprayed it with canola oil spray. Once the oil was warm, I poured the batter into the pan and cooked it like a normal pancake.

Once it was done, I took it out and topped it with peanut butter. But I'm sure it would have tasted good with syrup as well.

 

 

Now, this being the first time I've made this, I learned a couple things:

1. As long as the dry and wet ingredients are equal, you can make as much or little as you want.

2. It's a bit more dense than a normal pancake, but good. Next time I may experiment with vanilla extract.

3. Other than the grounding of the oats and flax seed, it was really simple to put together.

I definitely think I will be making this again, possibly for my pancake loving prince. (Hopefully he won't realize that it's good for him!

What new recipes have you tried out lately?

 

Meal Prep

I did my first attempt at meal prep last night, and of course did not take pictures.

 

I cooked up 2 pounds of ground turkey, a box of Uncle Ben's brown rice and (gasp) a can of green beans. (I only used the can because I thought I had frozen ones, but I didn't). Once everything was cooked, I  put one cup of cooked meat, half a cup of rice into four countainers and split the green beans between the four containers.

 

I'm hoping it turns out yummy!

Clean Eating

I hate the 'D' word. You know the word, that one single word that restricts you from eating pretty much everything except lettuce. Diet. There I said it.

 

Although the word diet can also mean the way you eat. As in your diet consists of ..... The trust is, I just want to find a way of eating that will not bore me to death, be fairly easy and improve and keep me healthy.

 

I tried the low-carb 'diet.' It was great, I lost a ton of weight, actually getting down to my 'ideal' weight. But I gained it all back, got pregnant and gained more.

 

Anyway, an acquaintance of mine on Facebook and Instagram is always posting pictures of what she makes for dinner and it always looks delish! And she eats 'clean.' So after some research (and by no means is this the dietitian/nutritionist description of it) this is what I discovered about eating clean: 

 

• You are encouraged to eat more fruits and vegetables and limit red meats
• You should not eat processed food. 'If it came from a plant it's okay, if it's made in a plant it's not.'
• You are encouraged to eliminate white rice, white potatoes and white flour.
• It's easier to eat at home, you have better control of what goes in your food.

 



One thing I learned doing my research is that you start to learn what your body needs and what foods are needed. You look at foods more as fuel for your body than just something to fill you stomach when you're hungry. For example, for my mid-morning snack, I ate a piece of Ezekiel Sprouted Grain bread, with TB of natural peanut butter and half a banana on top. I know that snack will satisfy me until lunch because of the fiber in the bread, protein in the peanut butter and the good carbs in the banana. My other choice for a mid-morning snack was a frosted donut.

 

I'm still learning about the concept of eating clean and trying to learn recipes and how to make it easier for me to do everyday.

 

Do you have any tips for eating clean?

Twelve Quick and Easy Meals

One of the ways to help ensure success of eating a healthy diet is for the meals you make to be fairly simple and easy, with minimal ingredients. I came across a list of 52 Healthy Meals in 12 Minutes or Less on Greatist.com; here are my 12 favorite from the list, 4 each for Breakfast, Lunch and Dinner.

 

 

BREAKFAST -

 

1. Pumpkin Muesli Combine ¼ cup quick-cooking oats and ¼ cup pumpkin puree in a microwave-safe bowl. Cover with plastic wrap and nuke for 20 seconds. Let sit for 10 minutes. Meanwhile, combine ½ cup plain nonfat yogurt, 2 tbsp. honey, 1 tsp. lemon zest, and 2 tbsp. sliced almonds in a separate bowl. Stir yogurt mixture into the oat mixture and enjoy.

 

2. Chocolate-Blueberry Shake Blend together 1 packet chocolate breakfast powder (like Carnation Breakfast Essentials), 1 1/2 cups milk of choice, and 1 cup frozen blueberries. Optional: Add a scoop of protein powder for improved muscle recovery.

 

3. Mini Wrap Top an 8-inch whole-wheat tortilla with 2 slices Canadian bacon, ½ sliced apple, and 2 to 3 slices cheddar cheese. Roll up and microwave for 45 seconds to 1 minute, or until cheese is melted.

 

4. Nutty 'Nana Toast 1 slice whole-grain bread and top with 1 tbsp. crunchy almond butter and ½ a sliced banana.

 

LUNCH -

 

1. Mediterranean Pita Split open a whole-wheat pita and spread one side with 2 tbsp. hummus. Add 1 large roasted red pepper (sliced), 1 tbsp. crumbled feta, 1 tbsp. black olives, 5 slices cucumber, and a small handful of mixed greens.

 

2. Roast Beef Roll Spread 1 oz. light cream cheese and ½ tbsp. horseradish on 1 whole-wheat wrap. Layer on 2 oz. roast beef, 1 oz. sliced cheddar, and a handful of romaine lettuce. Roll up and enjoy.

 

3. Black Bean Wrap On 1 8-inch whole-wheat tortilla, mash ¼ cup drained and rinsed black beans with a fork. Sprinkle with a pinch of cumin, a pinch of paprika, and 1 tbsp. cheddar cheese. Roll up and microwave for 30 seconds. Serve with 2 tbsp. salsa.

 

4. Low-Carb Roll-Up On a plate, layer 1 slice low-sodium deli turkey and 1 slice provolone cheese. Spread the cheese with 1 tsp. pesto (homemade or store bought!) and top with 2 slices avocado. Roll up the turkey and repeat 2 more times.

 

DINNER -

 

1. Honey Soy Salmon Preheat the broiler and combine ½ tbsp. honey with ½ tsp. soy sauce. Season 1 5-oz. salmon filet with salt and pepper and broil for five minutes. Drizzle with honey-soy sauce and broil an additional 2-5 minutes. Serve with microwaveable rice.

 

2. From-Scratch Fish Sticks Preheat oven to 425 degrees. Slice 1 6-oz. cod filet into 6 strips. Season with 1/2 tsp. balsamic vinegar, 1/8 tsp. salt, and 1/8 tsp. paprika. Bread each by dipping into 1 egg (scrambled) and then ½ cup seasoned whole-wheat breadcrumbs. Place on a foil-lined baking sheet, spritz fish strips with cooking spray, and bake for 8 to 10 minutes, or until opaque throughout. Serve with a green salad (2 handfuls of spinach or mixed greens with a spritz of oil and vinegar) for a healthy dose of veggies!

 

3. Tuna Pasta Salad Cook 1 serving corkscrew pasta according to package instructions, about 12 minutes. In a bowl, combine ½ tbsp. balsamic vinegar, ½ tbsp. olive oil, and 1/8 tsp. celery salt. Stir in ½ can flaked white tuna, 1 chopped scallion, and ¼ cup halved grape tomatoes. Drain the pasta, rinse with cold water, and toss with the tuna mixture.

 

4. Southern Breakfast (for Dinner) Recreate this southern favorite in half the time. Combine ½ tbsp. lemon juice, a dash of Tobasco sauce, and ¼ lb. peeled and deveined shrimp. Heat ½ tbsp. olive oil in a pan over medium heat and add 1/8 cup chopped onion, 1 tbsp. green bell pepper (diced), and 1 clove garlic (minced). Cook 5 minutes and then add shrimp mixture, 1 scallion (chopped), and 1/8 cup low-sodium chicken broth and cook an additional 3 to 5 minutes. Meanwhile, prepare ½ cup quick-cooking grits according to package instructions and stir in 1 tsp. butter and a pinch of salt (less than 5 minutes in the microwave). Serve with shrimp.

 

One thing I really like about these recipes, aside from them being quick and easy, is that they are fairly child-friendly. I'm learning that eating healthy does not have to be difficult or complicated, just smart.

 

Kim

 

Please visit my lifestyle blog: Imperfectly Balanced Life

New Year's Resolution #1 - Eat Healthier

As I made my New Year's Resolutions the other day I thought about the typical 'I want to lose weight' resolution. But then I decided that wasn't enough. I didn't just want to lose weight, I wanted to become a healthier person. I've lost weight before, but greatly due to a very restricted diet. As par for the course with those types of diets, it didn't last. I also tried Weight Watchers once and it didn't work for me. I was kind of turned off by the people in meetings who would say they went to a Super Bowl party and only ate 5 carrots and drank 1 light beer. Personally, I would rather eat really well 80% of the time and bust my ass at the gym and still be able to enjoy wings and dips.

 

I decided that I want to be healthier over all. God gave me this body I'm in and I owe it to Him to take care of it to the best of my ability.

My first Resolution is to eat a better diet. Primarily cut out food with high-fructose corn syrup and fried foods. Eventually I would like to move to a 'clean-eating' diet. But I know that is a drastic change from my current eating habits and a drastic change like that would probably not be successful.

 

1. I am going to bring only healthy, nutrient dense food into my home. I'm not going to do a clean sweep of my kitchen and get rid of EVERYTHING that is 'unhealthy.' I think it's silly to waste that money. However, I will be mixing the good and bad foods and hope it's a good conversion for my little man.

 

2. I am going to plan out my meals. Meal planning is the easiest, most simple way to eat healthier. If you have a plan and stick to it, it keeps you from standing in front of the fridge wondering what to eat and settling on the tub of ice cream. (Which won't be coming into my house anymore)

 

3. I will be bringing my lunch to work everyday. It's much easier to control what you eat when you bring your lunch. Also, the only place near my office that is 'healthy' is a smoothie place and I don't want a smoothie everyday. Plus, it's expensive to eat lunch out everyday. So to save my health and money, I will be bringing my lunch to work everyday.

 

4. I will be keeping a food diary. This is a great way to keep track of what I eat. I tend to snack a bit during the day, grabbing a tootsie roll or two at work. And I don't want to see that 3 days in a row I ate 5 tootsie rolls. Also, keeping a food diary will let me look at what I've eaten over the past week and decide whether or not I should indulge a bit over the weekend.

 

I'm not saying my plan is fool proof, nor am I saying that I won't slip up and bring a carton of fro-yo into the house. But if I can stick to these healthy eating basics, I know that transitioning to an even healthier diet will be much easier. Ultimately, I want to get to a point where highly processed, over sweetened foods actually taste bad to me.

 

I hope everyone is having a happy and healthy 2014!