Week 16

“Pasta,” pasta, and more “pasta!”

 

The theme this week is all about pasta! I made pasta for breakfast, lunch, and dinner! Does that sound appetizing?!!! For the first three days of the blog you can find “pasta” in every single meal. Okay, time to clarify.

I got some really fun new gadgets to work with in the kitchen for this week! A few weeks ago I ordered the pasta attachment for my KitchenAid stand mixer. It is the pasta maker that makes all the tubed pasta. It is super cool! And for my second Mother’s day my husband got me a spiralizer! I have wanted a spiralizer forever! Needless to say I had “pasta” on the brain this week. I put pasta in quotations, because a lot of the dishes do not have traditional pasta, but fruit or vegetable noodles.

I am absolutely in love with both pieces of equipment! I am still unsure if I am ready to recommend that you go out and buy them, only because I am still in the rudimentary stages of learning how to use both pieces of equipment. I definitely need more practice on both. I find the spiralizer is fool proof for vegetables like zucchini, but I really struggled with harder vegetables like sweet potatoes and beets. They would fall off really easily when you are trying to get started. The plastic prongs do not do a very good job at griping more solid vegetables. However, once you can get a good pace going the machine works like a charm!

With the pasta maker attachment, I had no issues with the actual attachment, I struggled with the pasta dough recipe. I think it will definitely just take time and practice to get the technique perfected. My friend who got me really excited about making my own pasta has the process down to such a fine art now! I am definitely excited to try again. I feel like pasta may not be one of those things that you follow a precise recipe, I think you kind of have to play with it as you go.

The pasta theme only runs for the first three days and then day 4 is a bit of a nightmare for meal planning. Charlotte turned 2 this week! My baby is getting so big! The day was full of celebration and eating out! It was not an ideal day for eating healthy, but in order to sustain my healthy eating habits longterm I need to be honest with how I cope with life! And this month was FULL of celebratory events!  Anyways, I hope you enjoy this week and the “pasta” theme!


 

Nutritional Analysis

Kcal

Total

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Day 1

1294

451

0

120

0

723

Day 2

1878

492

0

338

332

716

Day 3

1376

398

0

386

0

592

Day 4

1910

1018*

0

0

200

702*

*I completely had to guess for day 4. I could not find any nutritional information other than a mini crave cupcake is supposable 200 kcal. I also do not have recipes to determine diet analysis. Please take the numbers for day 4 as VERY LOOSE approximations. 

Day 1

Day 2

Day 3

Day 4

Proteins (g)

52.58

92.95

102.51

94.79*
Carbohydrates (g)

129.19

244.71

128.03

266.31*
Fats (g)

62.18

64.71

51.86

52.58*
Omega 6 (g)

2.33

7.98

4.66

6.03*
Omega 3 (g)

0.41

0.56

0.69

0.31*
Dietary Fiber (g)

18.19

24.79

13.85

15.63*
Water (ounces)

70

60

40

64

Steps

4,000

3,000

3,300

4,000

Dietary Lows (anything less than 50% of DIV) Vitamin D 2.66 µg,Vitamin E 6.8 mg, Calcium 417 mg

I did get an alert that my Vitamin A  (RAE) was too high 3094.97 µg

Vitamin D 1.75 µg Folate 161.73 µg, Vitamin D 3.02 µg, Vitamin E 4.54 mg, calcium 434.67 mg Vitamin D 2.14 µg, Vitamin B12 0,94 µg, Vitamin A (RAE) 220.3 µg, Vitamin A (IU) 904.97 IU, vitamin E 2.88 mg, Calcium 311.45 mg, magnesium 124.92 mg, 870, 52 mgAlert: sodium too high 4932.26 mg

* The numbers for day 4 may be completely off from reality, but I did not have recipes to go off of. I just wanted to provide some idea of what my caloric intake was. Also to show how dangerous eating out can be! Calories add up SO quickly, without you even realizing it. Please take the numbers for day 4 as VERY LOOSE approximations. Day 4 is the perfect example of why nutrition is so much more than counting calories. 


Day1


Breakfast 

Fried egg on kale, sweet potato noodles, and vegetable hash 

DSC_0119

DSC_0120

DSC_0121

DSC_0126

DSC_0128

DSC_0129

Thoughts: What a great way to enjoy a breakfast packed full of vegetables! This was a fun dish and very filling! I am 50/50 on whether I would make it again only because I have found so many delicious breakfast recipes since I have started this blog, but I love how this dish is loaded with veggies! I added the kale from the original recipe, only because I think green makes every dish look so much prettier! 4/5!

Original Recipe: http://www.inspiralized.com/2013/08/20/fried-egg-and-sweet-potato-noodles-with-bacon-vegetable-hash/

Ingredients (This was my portion) 

  • 1 small sweet potato (I had 110 g)
  • 2 slices of prosciutto
  • 1 tbsp extra virgin olive oil, divided into 3 tsps
  • 1/2 red bell pepper, diced
  • 2 small shallots
  • 1/4 cup button mushrooms, quartered (I used cremini)
  • 2 cups kale, washed and stem removed
  • 1 pinch garlic powder
  • 1/4 tsp onion powder
  • 1 pinch garlic salt
  • pepper
  • 1 egg
  • Parsley to garnish (optional)

Instructions 

  1. Peel sweet potato and chop the pointed ends to ensure you have two perfectly flat surfaces. Spiralize the sweet potato and set aside. (If you do not have a spiralizer, you can always just cut potato into cubes and roast in the oven)
  2. Place a large skillet over medium-low heat and cook prosciutto; approximately 30 seconds to a minute on each side. Remove from skillet and set aside.
  3. Pour 1 tsp of oil into the skillet along with garlic powder and sweet potato noodles. Cook for about 5-7 minutes, or until sweet potato noodles are soft and tender. With all the sugar in sweet potato you need to stir frequently to avoid burning. I found that it helped to pour a bit of water in the pan (approximately 1-2 tbsp) and cover to help steam and cook the noodles faster. Watch that you only add a very small amount of water to steam the noodles, you do not want them to go mushy.
  4. When noodles are finished cooking add a second tsp of olive oil to the skillet and cooke red pepper and shallots until tender. Add mushrooms, and onion powder. Continue cooking until mushrooms are tender. Remove from heat when done and again set aside.
  5. Cook kale by adding third tsp of oil followed by kale. Cook for about a minute then quickly steam kale by adding 1-2 tbsp water to skillet and cover for 1-2 minutes; until tender and a vibrant green colour. Season kale with garlic salt.
  6. Finally, fry an egg until preferred doneness. Season with pepper.
  7. To assemble dish place a bed of kale and top with sweet potato noodles, followed by vegetable hash, crumbled prosciutto, and your fried egg. You can garnish with parsley if you wish. Enjoy!

Lunch 

Sweet and Spicy cucumber noodles 

DSC_0143

DSC_0145

DSC_0152

Thoughts: This tasted very healthy! I am still undecided if that is a compliment or just stating a fact. It was light and refreshing, but very one note in regards to flavour. I think if I make this again it would be as a side dish. 3.5/5

My Portion 

160 g cucumber

1/2 cup arugula

1/3 cup cherry tomatoes

1 tbsp dressing

Original recipe: http://www.sheknows.com/food-and-recipes/articles/1045763/sweet-spicy-cucumber-noodles-recipe

Ingredients 

  • 1 large English Cucumber
  • 1/4 cup cherry tomatoes
  • 1/2 cup arugula
  • 2 tbsp red wine vinegar
  • 4 tbsp extra-virgin olive oil
  • 1 tsp crushed red pepper flakes (I could not find my red pepper flakes so I ended up using sriracha)
  • 1 tbsp honey
  • 1 orange, juiced
  • 1/2 tsp garlic powder

Instructions 

  1. Place cucumber on spiralizer and make cucumber noodles.
  2. In a large bowl add noodles, tomatoes, and arugula.
  3. In a separate small bowl mix together vinegar, oil, pepper flakes, honey, orange juice, and garlic powder.
  4. Gentle toss salad with 2 tbsp dressing. Serve immediately.

Dinner 

Homemade sweet potato gnocchi with chicken and apple sausage 

DSC_0160

DSC_0162

DSC_0166

 

DSC_0175

DSC_0176

 

DSC_0181

DSC_0182

DSC_0183

DSC_0188

DSC_0189

DSC_0193

DSC_0195

DSC_0204

DSC_0196

 

Thoughts: For my friends bachelorette party we went for a cooking class at Sunterra. I spoke about it in one of my earlier blogs. It was at this class that I learned how to make gnocchi from scratch. It is really not as difficult as I thought it would be. I decided that I wanted to try sweet potato gnocchi this week, but you cannot get pre-made sweet potato gnocchi in the store, so I took matters into my own hands.

It had been awhile since I first prepared gnocchi, I forgot how much flour is required to make gnocchi, A LOT! I actually ended up running out of flour. I probably could have used another cup or two. I also ended up making a lot of dough with this recipe, I was left with 5 equal portions, I froze 4 portions. (I will let you know how well it freezes). If you do not want to make such a large batch just cut gnocchi portion of the recipe down; the sauce portion will remain the same. I went based on memory how many potatoes were used for the class, forgetting we were feeding like 12 people and there was still a full platter left at the end!

I would definitely make my own gnocchi again. However, I would probably just mix it together in my stand mixer. It felt like it took forever to mix it by hand and it was a super messy process! While it was fun for this one time to play the ultimate italian susie homemaker role, I am totally fine with never preparing by hand again! A smaller portion may have been more manageable. 5/5

You can serve with whatever protein you prefer. I just went with a chicken apple sausage prepared by our local grocery store’s deli.

My Portion: 

  • 1 cup gnocchi
  • 125 g sausage

Ingredients 

Gnocchi

  • 5-6 medium sweet potatoes, peeled and cubed
  • 12-14 cups flour (I wanted to use a 50/50 portion with all purpose flour and whole wheat whole grain flour, but I ran out of WW flour after 3 cups, so the majority was all purpose)
  • 1 tbsp sea salt

Sauce

  • 2 tbsp butter
  • 1 cup white wine
  • 4-5 shallots, chopped
  • 3 garlic, minced
  • 1 tsp corn starch
  • 1 cup baby arugula
  • 1 chicken sausage per person, cooked

Instructions 

  1. In a large stock pot bring water to a rolling boil. Add sweet potatoes. Cook until potatoes can be easily pierced with a fork.
  2. Drain potatoes and mash really well. (I used my immersion blender to make sure they were nice and smooth)
  3. Make sure your counter is nice and clean. Sprinkle flour on the surface and pour your mashed sweet potatoes on top.
  4. Make a well in the sweet potatoes and pour in 1-2 cups of flour with the 1 tbsp of salt.
  5. With your hands start to mix the flour and salt in with the sweet potatoes. Once fully added in add another 1-2 cups of flour. Continue this process until mixture is no longer sticky to the touch.
  6. When pasta dough is ready, take a small amount and roll it out in a nice long rope. Cut pasta rope into approximately 1 inch sections. Lightly press with a fork and set aside.
  7. When you have finished preparing you gnocchi add to boiling water.
  8. Gnocchi is cooked once it floats to the top. Use a slotted spoon to remove each gnocchi as it floats to the top. Place in a separate bowl and set aside. It is okay if it get cold, you will warm in the sauce at the end.
  9. To prepare the sauce, place butter in a large frying pan on medium heat. Add shallots and garlic. Cook for 2-3 minutes until shallots have gone tender and garlic is fragrant. Add white wine and cornstarch. Cook for another 2-3 minutes. Add gnocchi to the frying pan and toss together with sauce. Cook for 3-5 minutes until gnocchi has warmed through. Add arugula and cook for 1 more minute, just until arugula has wilted.
  10. Serve with chicken sausage and enjoy!

Day 2 


 

Breakfast

Cinnamon-nutmeg sweet potato noodle pancakes

DSC_0119

DSC_0206

DSC_0208

DSC_0217

DSC_0222 

Thoughts: This was good, but I found it was a bit heavy. Obviously they are not your classic fluffy pancake texture, but I still found they were heavier than I was expecting. This recipe was very easy and fast. If I were to make these again I would maybe add some coconut sugar. They were almost missing a certain dimension of sweetness that the natural sweetness of the potato along with the maple syrup did not provide. 4/5 

Adapted from:  http://www.inspiralized.com/2013/09/01/skinny-sunday-cinnamon-nutmeg-sweet-potato-noodle-pancakes-with-blueberry-chobani-baby-nectarines/

Ingredients (this was my portion)

  • 1 small sweet potato (190g), spiralizer (if you do not have a spiralizer you can grate potatoes)
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/4 tsp pumpkin pie spice
  • 1 egg
  • 1 tsp coconut oil
  • 1/2 nectarine, cubed
  • 1/4 cup pomegranate arils
  • 2 tbsp pecans
  • 1 tbsp maple syrup

Instructions 

  1. Place a large skillet over medium-low heat and add coconut oil.
  2. Add sweet potato noodles to pan and cook. Stir frequently for about 6-8 minutes or until noodles have softened. (I found it helped to add a couple of tbsp of water to the pan and cover the noodles to cook for a few minutes). Half way into cooking the noodles add cinnamon, nutmeg, and pumpkin pie spice.
  3. When noodles are fully cooked, remove from pan into a separate bowl. Add egg and mix thoroughly. (I slowly added a small amount of the sweet potato to the egg at a time, while stirring, just to prevent cooking the egg from the heat of the sweet potato before it reached the skillet the second time).
  4. Spray skillet with coconut oil over medium heat. Take a handful of the noodles and place on skillet in a flat circular shape. Cook for approximately 3 minutes and then flip over, cooking for another three minutes.
  5. After pancakes are finished top with nectarines, pomegranates, and maple syrup. Enjoy!

Lunch 

Roasted beet noodles and kale salad with goat cheese and pecans 

DSC_0231

 

DSC_0238

DSC_0234

Thoughts: I really enjoyed this dish, it looked pretty and you know me I LOVE the combination of beets and goat cheese! I would most likely make this again! 5/5 

Original recipe: http://www.inspiralized.com/2013/08/22/spiralized-roasted-beets-with-goat-cheese-and-pecans-beet-spaghetti-noodles/

My portion

  • 1 cup kale
  • 15 g goat cheese
  • 2 tbsp pecans
  • 1 medium beet
  • 2 tbsp dressing

Ingredients 

Dressing

  • 4 tsp honey
  • 4 tsp extra virgin olive oil
  • 4 tsp red wine vinegar
  • 2 tsp dijon mustard
  • 3 tsp shallot, minced

Salad

  • 1 medium beet
  • 15 g goat cheese
  • 2 tbsp pecans
  • 1 cup kale, washed and leaves removed from stem

Instructions 

  1. Preheat oven to 400 degrees F.
  2. Combine all of the dressing ingredients in a small sealed container, mix well, and set aside.
  3. Spiralize the beets. Place on a baking sheet lined with parchment paper and spray beets quickly with cooking spray. Put in oven for 5 minutes (I found mind took a bit longer than 5 minutes, but keep a close eye on your noodles so they do not burn).
  4. Place bed of kale on a plate. Top with beet noodles, goat cheese, and pecans. Dress with 2 tbsp of dressing and serve.

Dinner 

Homemade fusilli with a lemon butter sauce and lobster tail 

DSC_0243

DSC_0244

DSC_0254

DSC_0256

DSC_0261

DSC_0264

DSC_0266

DSC_0269

DSC_0271

DSC_0274

DSC_0275

DSC_0287

Thoughts: As I had mentioned on my facebook feed this day Jordan and I were celebrating our 8 year wedding anniversary. At least that was the plan, but I TOTALLY FORGOT about it! Seriously, I had plans booked with friends the night of our anniversary. I had to cancel them that day!

The second I realized that it was our anniversary, and that I had completely forgot about it, I did not feel sad or upset, I felt completely and overwhelmingly blessed! How lucky am I that I have a husband who ensures that every single day I feel loved and cherished to him. I do not have to look forward to the one day each year that he is obligated to make me feel that way!

Anyways, I ran out with Charley making her skip her nap time so I could somewhat salvage our anniversary and do something special. I planned on only making homemade pasta for dinner on this night, but with it being our anniversary I thought I should include some sort of special protein and a dessert. I would not normally cook with lobster since each FROZEN tail cost $19.00; not the most budget friendly protein, but it was a special occasion.

I was hesitant when I found this recipe that calls you to broil the meat. Broil can go bad so quickly and make the meat go rubbery and dry. But hey when is the best time to take a risk? When you spend $40.00 on meat for the anniversary you forgot about, it makes perfect sense! I was pleasantly surprised how well this worked! Jordan loved the meal. I would definitely make my own pasta again, especially since I now own the attachment, and I would absolutely repeat the Lobster recipe. I loved how the lemon in the pasta sauce worked so well with the lobster, making the dish so fresh and vibrant! 6/5!

Original homemade pasta Recipe: http://www.ricardocuisine.com/recipes/2147-fresh-pasta

Original Lobster recipe: http://allrecipes.com/recipe/easy-broiled-lobster-tails/

My Portion

  • 9 ounce lobster tail (that is with the shell, so portion would be 9 ounces less the shell)
  • Butter lemon sauce (1 tsp melted butter with 1 tsp lemon and a dash of parsley)
  • 1 cup pasta

Ingredients 

Homemade pasta

  • 2 1/2 cups unbleached all-purpose flour
  • salt
  • 4 eggs
  • 1 tbsp extra virgin olive oil

Sauce

  • 2 tbsp butter
  • 2 shallots, thinly sliced
  • 3 garlic cloves, minced
  • 1/2 cup cremini buttons, halved or quartered
  • juice of 2 lemons
  • zest of 1 lemon
  • 1 tbsp chopped basil (fresh or dried)

Lobster

  • 2 8-10 ounce lobster tails
  • 1 tbsp butter, divided into 3-1 tsp
  • 2 tsp lemon juice, divided into 2 -1 tsp
  • sprinkle of dried or fresh parsley

Instructions

Pasta and lemon butter sauce

  1. Start boiling a large pot of water.
  2. Place flour in a large mixing bowl.
  3. Make a well in the centre.
  4. Break the eggs into the well and add oil.
  5. Use a fork and lightly beat the eggs and oil, slowly working them together with the flour. When the dough becomes too thick to work with a fork continue with your finger trips and then your hands.
  6. Add enough flour until dough is no longer sticky. Knead until dough becomes smooth and elastic.
  7. Let dough sit for 30 min before making pasta. If you do not have a pasta maker you can still make your own pasta. Just roll very thin and cut into long 1 cm strips. If you have a pasta mating follow the manufacture’s instructions.
  8. Place pasta into large pot of boiling water. Allow pasta to cook for 2-3 minutes. Drain and set to the side.
  9. In a large skillet over medium heat, melt butter and add shallots and garlic. Cook until shallots are tender and garlic is fragrant. Add cremini mushrooms Add lemon zest and lemon Juice. Add pasta into skillet and coat with sauce. Cook long enough just to warm pasta. Add basil and cook for 1 minute longer, remove from heat and serve immediately with lobster tail.

Lobster

  1. Preheat your broiler.
  2. Thaw the lobster tails partially if frozen. Use kitchen scissors to cut the shells open lengthwise down the back.
  3. Brush exposed meat with 1 tsp butter, 1 tsp lemon, and a dash of dried or fresh parsley. Place on broiler pan with opening facing upwards.
  4. Broil the lobster about 6 inches from the broiler, until they are opaque and slightly browned at the edges; approximately 10 minutes.
  5. In a small ramekin, mix together: 1 tsp melted butter, 1 tsp lemon and a dash of dried or fresh parsley. Serve butter lemon sauce with lobster tail IMMEDIATELY! Cooled lobster is gross!

Dessert 

Chocolate Fondue 

DSC_0290

DSC_0296

Thoughts: I wanted to make some sort of a special dessert for our anniversary, but something that was slightly more health conscience. I thought fondue would be a good solution. Lots of fruit and a small amount of chocolate. I also added angel food cake. I normally make my own angel food cake, it is a very easy recipe, but since I forgot about our anniversary I just bought one already made. Angel food cake is such a perfect low calorie treat. 1/5 of a cake is only 150 kcal.

I also realize that chocolate fondue is not really a recipe that you can claim you created! But I watched an episode of Pioneer Woman  and she put a shot of Ammaretto or Kahlua into her fondue, which I thought was genius! So I tried that with Bailey’s and my chocolate seized! I ended up having to make a second batch. I was too nervous to try to add alcohol again, but think Ree is on to something and it would be delicious! I am pretty sure the cream in the Bailey’s is what caused my first fondue to seize. Of course this dish is 6/5 there is a reason that the fondue has stood the test of time! So good!!!

My portion 

  • 2 tbsp milk chocolate
  • 1/5 piece of angel food cake
  • 1/2 cup strawberries
  • 1/2 cup pineapple

Ingredients 

  • 200g Toblerone Milk Chocolate Bar
  • 1/2 tbsp Coconut oil
  • 1 cup strawberries halved
  • 1 cup pineapple cubed
  • 2 cups angel food cake cubed

Instructions 

  1. The melt chocolate, fill a sauce pan with water and bring to a boil. Reduce heat slightly and place a glass bowl over top of your sauce pan.
  2. Place chopped chocolate toblerone bar into glass bowl with coconut oil. Stir until chocolate melts.
  3. Pour into a bowl or fondue set and serve with prepared fruit and cake. We use a ceramic fondue set for chocolate fondue. You are suppose to use a candle to keep the chocolate melted, but the candle always burns the chocolate at the very bottom of the pot. I never use a candle, I find the coconut oil does a good job at keeping the chocolate from hardening.

 Day 3


Breakfast

Sweet potato and goat cheese Benedict with tomato chili jam 

DSC_0306

DSC_0310

DSC_0313

DSC_0314

DSC_0316

DSC_0318

DSC_0328

DSC_0321

Thoughts: This past Saturday I had the privilege of participating in a Calgary Food Tours. My social butterfly friend organized it. Everybody has to have a social planner in their group of friends, without her I would have missed out on so many fun life experiences! The Food tour was entitled Savouring 17th Ave SW. It was so much fun and I would highly recommend participating in a Calgary food tour. I will be joining two of my close friends for another tour next month, this tour is called Inglewood’s Edible Enticements. The tour falls on a blog day so you can expect a very detailed description of my lunch with lots of pictures!

The Savouring 17th Ave Sw tour was so much fun. My husband and I went with great friends and enjoyed lots of delicious treats along with some fun facts about 17th Avenue’s history. We started the tour at Cibo and had some of the best pizza in the city.

From Cibo we went to Janice Beaton Fine Cheese and tasted some amazing PEI cheddar paired with their delicious jams and jellies. After some yummy cheese we strolled down to Itza Bakeshop. One word to describe the baking…heavenly!!! The pastry chef Alex is adorable, she truly has a passion for what she does. We walked off the most delicious almond croissant ever and headed to Parc. It is a new Café and Brasserie that has just opened up in lower Mount Royal. We had a butter lettuce salad at this location. It was a simple salad nothing too fancy, but with only like 4 ingredients it was somehow the most gourmet salad I have ever eaten. They paired it with a refreshing Rosé wine.

We strolled a little further down 17th to Ox & Angela where we enjoyed tea, chocolate and churros! Finally, we finished at Bar C. Here we had Bison tartare. If I had been given this option along with anything else, I would have gone with ANYTHING ELSE! Yuck raw bison! I am so glad that I did not have any other choice available to me, this was surprisingly amazing! Sometimes you cannot ask what something is and you just have to try it. I would definitely have their bison tartare again. They finished the tour off with the most delicious white wine sangria! Probably the best sangria of my life! All of the food was hands down a 5/5!

While we were at Janice Beaton Fine Cheese, we had the privileged to meet Janice herself and hear about her passion for cheese. She had mentioned that many of her customer’s won’t even use ketchup after trying her tomato chill jam. Immediately after tasting it I could tell why! She had mentioned that one of her customers suggested it would be good with eggs Benedict, as a result this dish was born! I usually try to avoid using ingredients that not all of my readers will have access to, but Janice said that they are very close to launching the shopping section of their website; they are hoping for mid june! With that I jumped on the opportunity to make this dish! I hope you enjoy! I will definitely make this again! 5/5! 

Recipe was inspired by: Inspiralized and Janice Beaton herself!

Ingredients 

  • 1 sweet potato (115 g was my portion)
  • 2 eggs
  • 1/2 cup arugula
  • 2 thick slices of tomato
  • 15 g goat cheese
  • 2 tbsp Tomato Chilli Jam from Janice Beaton (1 tbsp per egg)

Instructions 

  1. Preheat oven to 375 degrees F.
  2. Spiralize sweet potato and spread out noodles on a baking sheet lined with parchment paper. Spray noodles with cooking spray and cook for 8-10 minutes, until noodles are cooked through and tender. Watch closely, I had to move mine around a lot to avoid burning.
  3. While noodles are cooking, prepare two poached eggs according to your preferred doneness. I just used my poaching sauce pan. If you do not have one, you can poach your eggs in boiling water with vinegar. To be honest I have never tried this technique before only because I do not really like how the eggs can take on the vinegar taste.
  4. When sweet potato noodles are place them into 2 small piles.
  5. Top noodles with arugula, tomato slices, goat cheese and then poached eggs.
  6. Instead of hollandaise sauce I used tomato chili jam from Janice Beaton. Drizzle sauce over top and serve.

Lunch 

Chicken and Kale Waldorf Salad with Apple Noodles

DSC_0353

DSC_0339 

Thoughts: This tasted healthy. I don’t really know what more to say than that. It was okay, there were not any new revolutionary life changing flavours with dish. It was simple and light. A great option to take to work. I would consider making it again. 4/5 

Original recipe: http://www.inspiralized.com/2013/07/23/tasting-tuesday-inspiralized-kale-waldorf-salad/

Ingredients (This was my portion) 

Salad

  • 1 small red apple, spiralized
  • 1 cup kale
  • 2 tbsp walnuts
  • 1/4 cup green grapes
  • 1/2 cup chopped celery (I totally forgot to put this in)
  • 75 g boneless skinless chicken breast, cooked and sliced

Dressing – I actually used leftover dressing from the beet salad the day before, I used 2 tbsp if you want the original dressing here it is:

  • 2 tbsp red wine vinegar
  • 1 tbsp sherry vinegar
  • 1 tbsp minced shallot
  • 3 tbsp extra virgin olive oil
  • 2 tbsp honey
  • 3 tbsp ground dijon mustard
  • 1 tbsp water

Instructions 

  1. To prepare the dressing add all of the ingredients together in a sealed container and mix together. Set aside.
  2. In a medium bowl, toss together kale and celery. Pour dressing over and combine. Tope with walnuts, grapes, apple noodles and chicken. Serve.

Dinner 

BBQ beef short ribs with zucchini fettuccine and a rosemary butternut squash creme sauce 

DSC_0358

DSC_0369

DSC_0372

DSC_0374

DSC_0381

DSC_0390

DSC_0395

DSC_0407

DSC_0376

DSC_0379

DSC_0398

DSC_0416

DSC_0415

Thoughts: I love how quickly you can cook short ribs and you don’t need to marinade them. Jordan loved the ribs. However, they are super high in calories for a fairly small portion, so do not indulge. I loved the texture of the zucchini for pasta, but I was not a fan of the sauce. It was too sweet. I love coconut, but it was misplaced here. I would definitely use zucchini again for fettuccine but I won’t make the sauce again. BBQ Ribs: 5/5 “Pasta” 2/5 

Original recipe for zucchini fettuccine: http://www.insonnetskitchen.com/zucchini-fettuccine-with-rosemary-butternut-creme-sauce/

My portion 

  • 2 short ribs
  • 1.5 tbsp bbq sauce
  • 1 cup zucchini fettuccine, sauce was mixed in with the entire portion of the noodles

Ingredients 

  • 1 medium butternut squash
  • 3 tsp coconut oil, divided
  • 1 medium yellow onion, chopped
  • 2 garlic cloves, minced
  • 2 tsp dried rosemary, crushed
  • 1 cup full-fat canned coconut milk
  • 1/2 cup vegetable or chicken broth
  • 1/2 tsp sea salt
  • 1 lb shiitake mushrooms, sliced
  • 3 lbs zucchini, spiralized into fettuccine (I used 3 medium zucchini)
  • Pepper and salt to taste
  • 1 lb beef short ribs
  • 1/4 cup bbq sauce

Instructions 

Pasta

  • Preheat oven to 375 degrees F.
  • Slice butternut squash in half, remove seeds and stringy part.
  • Prepare a baking sheet layered with parchment paper. Grease parchment paper with coconut oil. Place butternut squash cut side down on parchment paper.
  • Place squash in oven for 30-45 minutes, until squash can easily be pierced with a fork. Once cooked, allow squash to cool then remove the skin. Add flesh to blender.
  • Add coconut oil to a skillet and saute onions and garlic until onions are translucent and fragrant.
  • Add sautéed garlic & onions, rosemary, coconut milk, broth, and salt to a blender with the butternut squash flesh (My blender is still broken from the homemade cereal fiasco, so I have been using my immersion blender). Blend until smooth.
  • Add final tsp of coconut oil to a large pan. Add mushrooms and sauté for 2 minutes, until they start to brown. Add zucchini fettuccine and cook until zucchini is almost tender. Add sauce to the pan and continue to cook until sauce is hot and zucchini is tender.

Beef short ribs

  • Warm grill or square skillet on medium heat. Place short ribs in skillet and season with just a dash of salt and pepper. Cook ribs for 2-4 minutes. Flip and season with a dash of salt and pepper. Cook for another 2-4 minutes.
  • Brush with 1/2 tbsp BBQ sauce flip ribs and brush the other side with 1/2 tbsp BBQ sauce. Serve hot with zucchini fettuccine.

 Day 4 


DSC_0456

DSC_0471

Today was Charley’s 2nd Birthday! I had a meal plan and I definitely did not stick to it. I am so ashamed. I was tempted to make everything for on day 5 and say it was “day 4,” but I promised to be honest. I ate out all day. I really feel bad eating out on blog days since I cannot pass on the recipes, but celebration days are tough! So this is exactly what I ate for day 4!

Brunch 

Blueberry, basil and goats cheese stuffed french toast 

IMG_4386

IMG_4393

Thoughts: We met Jordan at work and together took Charley out for lunch for her birthday! We went to Red’s in Ramsay. It is so delicious! I had the blueberry, basil and goats cheese stuffed french toast. It is amazing!!! However, it is a lot of food and a bit rich after a while. I could not finish it. But I would definitely order this again 5/5! 

IMG_4407
My version of “You have got to eat here” Red’s in Ramsay – 1101 8 St SE, Calgary, AB T2G 2Z6

Dinner 

Chinese Food (It’s true) 

DSC_0444

Thoughts: I feel like it goes without saying 6/5! However, this DOES NOT FIT into my meal plan on a regular basis. This was a special occasion!

My portion 

  • 1/2 cup chow mein
  • 1/2 cup ginger chicken
  • 1/4 up sweet and sour pork
  • 1/2 cup honey & black pepper beef
  • 1 cup vegetables
  • 1 dumpling

Dessert

Crave mini red velvet cupcake

DSC_0493

Week 15

Week 15 


 

This weeks challenge:

Holidays, road trips, no groceries, and no meal plan! 

Why tackle one challenge at a time when I can deal with them all head on?

IMG_1795
The beautiful view from our room!

Well we were still on holidays at the beginning of this week! It was glorious! The weather was gorgeous and Charley loved the water-slide. Between Jordan and myself, we did close to a hundred flights of stairs taking that monkey up and down the water slide.

I find the main challenge with the holidays is that you do not want to be concerned with the scale the entire time. You want to be able to enjoy the culinary indulgences without feeling guilty or like you have failed. So go ahead enjoy dessert and the odd drink. The dessert I ordered at 19 is one of my favourites, but I was conflicted if I should even order it because of this blog. I ended up ordering it and enjoying every bite free of guilt! It would be like the equivalent of traveling to Maui and not going Mama’s Fish House and ordering the Kuau Chocolate Pie because you were “on a diet.”  In order to maintain and develop sustainable healthy eating habits you need to be able to have those moments to also enjoy life!   However, when the trip is over, be careful not to believe the lie that you have let yourself go and fallen off the wagon. Reasoning with yourself that you should give up on all of your hard work and just succumb to your unhealthy eating habits once again! NO when that week is over, get your butt back in gear!

The other challenge with being on holidays is that I did not have the luxury of being able to meticulously plan out my week. The first two days I did not have the ability to cook, and when we got home I did not want to go grocery shopping for only two days of meal planning. For the two and a half days that we were home I opened the fridge, looked at what I had, and created my own recipes. Some were successful and others were massive failures.

What I learned from this week……….? I love sticking to a meal plan!!!!! I hate the stress of 5:00 rolling around and having NO idea what I am going to prepare for dinner. As much as the process of meal planning is quite a lot of work for a couple of hours, it is so worth it for the lack of stress when I go to prepare dinner, and I know exactly what I am making, and I have all the groceries available that I need! I love that over the course of this journey so far, one of the idiosyncrasies I have learned about myself is that I HATE WINGING IT!


 

Nutritional Analysis

Kcal

Total

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Day 1

3085

538

90

Sangria: 194*

273

658*

Martini : 389*

943*

Day 2

2133

739

153

309

521

411

Day 3

1282

364

0

419

0

499

Day 4

1523

320

0

532

229

442

* I could not find information on caloric information so I had to make a lot of assumptions to get these numbers. They are very loose approximations just to give an idea. I would need a lot more information to attain accurate numbers. Snack 2 is for the chocolate ganache dessert.

You can see from day 1 how quickly the calories can add up with the decadence of holidays and the addition of alcohol. I know I have said it before, but next to dietary fat (9 kcal/g), alcohol has the highest caloric value of 7 kcal/g. I know it is tempting on a hot day to keep putting them back, but if the wicked hangover the next day does not motivate your self control then maybe the added pounds will. Everything in moderation.

Day 1

Day 2

Day 3

Day 4

Proteins (g)

86.03

77.09

77.34

87.44

Carbohydrates (g)

214.95

202.27

148.23

147.61

Fats (g)

81.45

62.38

58.59

67.67

Omega 6 (g)

6.02

5.6

4.43

4.34

Omega 3 (g)

1.03

1.07

1.11

1.39

Dietary Fiber (g)

23.77

24.27

25.27

22.42

Water (ounces)

40

30

50

60

Steps

N/A

N/A

N/A

N/A

Dietary Lows (anything less than 50% of DIV) Vitamin D 2.46 µg,  Vitamin D 1.62 µg, Folate 196.33 µg, Vitamin D 2.15 µg, Vitamin A (RAE) 267.3 µg, potassium 2194.03 mg Vitamin D 0.48 µg, Vitamin A (RAE) 314.8 µg, Vitamin A (IU) 364.29 IU, Vitamin E 3.54 mg, potassium 1527.56 mg

 

* I thought Charley had stolen my pedometer and lost it, she didn’t! I found it at the end of a week attached to a shirt in the laundry!

  • These values are approximations. They are accurate but not precise. Many factors can change the accuracy of these numbers. Such as measurement and products purchased.

My recommended intake based of my sedentary lifestyle 

Total daily Kilocalories: 1733

Protein (g): 72.57

Carbohydrate (g): 191.0 – 276.0

Fat, total (g): 37.0 – 66.0

Omega-6 fatty acid (g): 12

Omega-3 fatty acid (g): 1.1

Dietary Fiber, total (g): 25

Water (g): 2700 that is 10.8 cups per day or 86.4 fl oz

  • If you are following along and adopting my meal plans please be aware that everyone’s nutritional needs are very individual. For those who are quite active you may require more calories, along with a varied macronutrient and micronutrient composition in your diet. But please feel free to use and be inspired by my meal plans.

 

Day 1


 

Breakfast 

Spinach and tomato eggs Benedict with fruit 

DSC_1183

DSC_1200

Thoughts: I was spoiled and got to eat out for breakfast, lunch, and dinner. We had breakfast at the restaurant at our hotel, the Bonfire, it is so yummy! Stephen Harper ate breakfast next to us when we stayed there last year (well I guess that is a lie, it was us then a bunch of security guards, a giant german Shepard, and then Mr. Harper! The point I am trying to make is that it is delicious and clearly our Canadian celebrities agree!

I felt that my smartest option was the spinach and tomato eggs Benedict. As much as I really wanted the hash-browns, I asked for no hash-browns and double the fruit. It was really good. If I were to replicate this dish and make it at home I would make it as follows below.

I would use a whole grain english muffin instead of a white english muffin. I would also use the hollandaise recipe from the Kale eggs Benedict from week 8. However, nutritional information is from using the ingredients that I ate 4/5.

Ingredients (this was my portion)

  • 1 whole grain english muffin (the one that came with my dish was white)
  • 1/2 cup spinach (1/4 cup per muffin)
  • 2 thick slices of tomato
  • 2 large eggs
  • Hollandaise sauce (Breakfast day 1), or your favourite version

Instructions 

  1. Prepare hollandaise sauce by combining mayonnaise, water, mustard, lemon juice and cayenne pepper. Portions found through link.
  2. Toast english muffin and top with spinach, tomato slices, and pepper.
  3. Poach two eggs to preferred doneness. Place on top of tomatoes. Drizzle with hollandaise sauce and serve.

Snack 1 – 1 banana and a white wine sangria

Lunch 

Spinach, pancetta, and roasted red pepper salad with crumbled hardboiled egg 

IMG_0156
Sorry iPhone photo!
IMG_0142
Yes!!! Food and water my two favourite things. Life is good!
IMG_0153
Okay, I definitely realized how blessed I am in this moment!

Thoughts: This salad was also ordered from the Bonfire and enjoyed pool and lakeside! I swear food tastes so much better when enjoyed overlooking a body of water, case in point: Monkey pod and Mama’s Fish house in Maui; two of the best restaurants on earth! This salad was light and filling. I would definitely attempt to make this at home some time.

Ingredients (this was the portion, I had to make guesses on the dressing) 

  • 4 cups spinach
  • 1/4 cup roasted red pepper, chopped
  • 1 tbsp pancetta
  • 1 hardboiled egg, crumbled
  • 1 1/2 tbsp hazelnut oil
  • 1 tbsp white balsamic vinegar
  • 1/2 tbsp honey
  • 1/4 tsp garlic powder

Instructions 

  1. In a small bowl mix together hazelnut oil, vinegar, honey, and powder. Set aside.
  2. On medium-high heat fry pancetta until crisp and put aside.
  3. Toss spinach and peppers with vinaigrette. Top with pancetta and crumbled egg.

Dinner

Braised Boneless Beef Short Ribs with Red Wine Demi Glaze with a Peach ’n Pear Margarita

DSC_1237
Peach ‘n Pear Margarita
DSC_1243
Braised Short Ribs! I did not even need a knife!

DSC_1245

DSC_1249
Charley loving her gyoza!
DSC_1257
AMAZING!!!

Thoughts: Every time we are in Westbank we ALWAYS make it a point to go to 19 Okanagan Grill + Bar (19)! Next to Mama’s Fish House, 19 is my all time favourite restaurant! You have to sit on the patio; the setting is stunning. You are surrounded by an immaculately maintained landscape, while watching the golfers and enjoying the lake in the distance. Whenever I think of those moments in life when I feel the most relaxed and utterly content, I am at the beach, in the water, or eating at 19 on the patio!

You cannot go wrong with any of the items on the menu. And in my opinion the prices are quite reasonable for your decadent meal! My favourite items include the boneless braised short ribs and the pan roasted chicken with wild mushroom sauté! Okay I am hopping back in the car and heading back to Westbank!

I had the braised beef this time. The meat is perfectly tender. You do not even need a knife. I cannot even begin to recommend how to make this at home. I’ll work on it for next week! I could not find the nutritional information for my meal, but I am fairly certain I won’t be able to eat this everyday and continue to lose weight! However, when on holidays, this is the perfect treat! There is no number high enough out of 5 to rate how amazing this dish is!

Dessert 

Chocolate Ganache 

Thoughts: If there was no concern of diabetes or obesity, I would eat this amazing piece of heaven EVERY SINGLE DAY! But sadly diabetes and obesity does exist so I just enjoy this delicious dessert whenever we get to 19, which is usually only once to twice a year. I was contemplating skipping dessert this time since I have now started this blog. However, this journey is all about developing sustainable long-term healthy eating habits, which means enjoying the odd indulgence every once and a while! I will begin to resent my new lifestyle if I feel like I am constantly denying myself. If you love chocolate and dessert then I can promise you this will be your new favourite treat! Again not a high enough number out of 5 to rate the awesomeness of this chocolatey goodness! 


 

Day 2 


 

Breakfast 

Egg McMuffin meal with orange juice and yogurt parfait (This was my portion)

IMG_0152
Sorry another iPhone photo!

Thoughts: Well today was the road trip back home. I did not have the same amount of time to prepare healthy snacks and dishes for the ride. I had to try and be smart about not snacking on junk food and making smart selections when we did stop to eat.

I was good, I did not snack at all. For some reason I associate road trips with junk food. I would buy enough candy to put myself in a diabetic coma even though I never ate sugar like that on a normal day. Usually by the time we reached our destination after sitting for 7-10 hours I felt horrible and was about 10 pounds heavier! Not this time! Sitting for the 8 hours that this trip took still felt horrible, but I did not have the instant regret of over indulging on sugar when we arrived at our final destination!

We stopped for breakfast at McDonalds. I have such fond childhood memories of going for McDonald’s breakfast after every Saturday morning swim practice with my friends Jenny and Thea! Oh how I miss the days of being young, fit, and have a wicked amazing metabolism! I selected the Egg McMuffin, but for only 20 extra calories I should have just got the Bacon and Egg McMuffin. The ham on the Egg McMuffin is nasty! I also selected orange juice, which is a poor choice, but I had a full water bottle in the car. I know not a good enough reason to select orange juice! I had the hash brown that came with the meal as well as a fruit and yogurt parfait. Again, I realize that these selections are not the smartest, but Charley had been up since 5 am, it was 10 ,and I was hungry. Also, there are only so many healthy options on the McDonalds breakfast menu! 1/5 although if I am really being honest McDonald’s hash browns are 6/5 so good! But obviously a 0/5 on the healthy scale.

Snack 1 

1 Peanut butter and coconut no bake oat bar (week 14, snack 2 day 4)

Lunch 

Mozzarella and onion relish grilled cheese

DSC_1359

Thoughts: We were not in the mood to stop for lunch, we just wanted to get home. When we did finally get home it was late. So I whipped up a really quick lunch with the limited groceries that I had. Jordan really enjoyed my creation. It was really good, but not as nutrient dense as I would have liked. Oh well, still better than the take out I was tempted to pick up after such a long trip!  3.5/5

Ingredients (this was my portion)

  • 1 thin whole grain bagel
  • 1/2 tsp butter
  • 25 g mozzarella
  • 1 1/2 tsp Bick’s onion relish
  • 1 cup watermelon

Instructions 

  1. Warm a skillet on medium-low heat.
  2. Thinly spread butter on both sides of bagel; top and bottom.
  3. Layer mozzarella and top with onion relish.
  4. Place bagel in frying pan and cook on both sides until golden brown and cheese has melted, approximately 2-3 minutes per side.
  5. Serve with fruit.

Dinner 

Lemon and garlic prawns on orzo with balsamic glazed carrots 

DSC_1329

DSC_1335

DSC_1320

DSC_1342

Thoughts: This was my favourite on the fly dinner recipe this week. You cannot go wrong with butter, garlic, and white wine. The carrots had a subtle sweet flavour. I also find that orzo is a perfect summer pasta; it is nice and light. I would definitely make this dish again. 5/5 

*note: I would recommend removing the tails of the shrimp before cooking in your lemon and garlic sauce.

My portion 

  • 9 prawns (3/4 cup)
  • 2 tbsp sauce
  • 1/2 cup orzo
  • 8 carrot sticks (2 carrots all together)

Lemon and garlic prawns 

Ingredients 

  • 2 tbsp butter
  • 1 bag frozen, uncooked, and deveined medium prawns
  • Juice of 1 lemon
  • 3-4 garlic cloves, minced
  • 1/2 cup white wine
  • 1/2 tsp dried basil
  • 1/2 cup frozen kale

Instructions 

  1. Prepare orzo according to package instructions. Set aside when finished.
  2. In a medium pan melt butter. When butter has fully melted (do not let butter brown) add garlic and cook until fragrant.
  3. Add lemon juice, white wine, basil and prawns.
  4. Cook for 5-7 minutes, or until prawns are opaque and bright pink.
  5. Add frozen kale, cook for 1-2 minutes longer. Serve over top of orzo.

Balsamic glazed carrots 

Thoughts: These were good. I would have preferred to get even more of a glaze on the carrots, but that would have required a significantly large portion of coconut sugar. This was good enough. 4/5

Ingredients 

  • 5-6 carrots, peeled and cut into quarters length wise
  • 1/2 tbsp sunflower oil
  • 2 tbsp balsamic vinegar
  • 2 tsp coconut sugar

Instructions 

  1. Preheat oven to 400 degrees F.
  2. Mix carrots with sunflower oil.
  3. In a small bowl combine together coconut sugar and balsamic vinegar. Pour evenly over carrots and place in oven.
  4. Cook for 20-25 minutes, you still want them a bit crunchy.

Snack 

Apple crumble 

DSC_1369

Thoughts: Jordan was very sweet and decided he wanted to make an apple crumble…How could I say no?!!! Crumbles are the perfect comfort dessert! 5/5 

My portion: 3/4 cup crumble, 1/2 cup frozen yogurt


 

Day 3 


 

Breakfast 

Apple pie oatmeal with a hardboiled egg 

DSC_1377

DSC_1381

Thoughts: I enjoy how fast quick oat recipes are! I also love cinnamon and apples so this combination works perfectly. I think I might add 1/2 tsp of vanilla extract the next time that I make this, but I would definitely consider making this breakfast again. 4/5 

Ingredients (this was my portion)

  • 1/2 cup quick oats
  • 1/2 cup apple sauce
  • 1/2 cup unsweetened vanilla almond milk + 1/2 cup (optional)
  • 1/4 tsp cinnamon
  • 1/8 tsp ground ginger
  • 1 tbsp maple syrup
  • 1 tbsp almond slices
  • 1 egg, hardboiled
  • 1/2 cup watermelon

Instructions 

  1. In a medium bowl mix together oats, applesauce, 1/2 cup milk, cinnamon, ginger, and maple syrup.
  2. Cook in microwave for 45 seconds, stir. Cook for another 2 minutes and stir again.
  3. Serve with extra almond milk and top with almond slices.

Lunch 

Beanitos Nachos 

DSC_1432

DSC_1438

DSC_1448

Thoughts: There was nothing fancy about this meal, but it was definitely satisfying! I love white bean with sea salt Beanitos chips! There are always so fresh and the texture is very enjoyable. It barely took me 5 minutes to prepare this dish, and you have got to love that only 4 tbsp of salsa is 25 kcal! I will definitely make this for myself again 5/5.

Ingredients 

  • 50g Beanitos chips (approximately 20 chips, I weighed my portion because the chips were a bit broken up)
  • 30 g shredded cheese (I used a tex mex cheese blend)
  • 4 tbsp salsa
  • 30 g avocado

Instructions 

  1. Lay chips on a microwave safe dish.
  2. Sprinkle cheese evenly overtop of the chips.
  3. Microwave for 15 seconds, or until cheese has nicely melted.
  4. Top with salsa and avocado.

Dinner

Balsamic glazed chicken with peas and caramelized onion potato pancakes with a greek yogurt lemon dill topping 

DSC_1412

DSC_1416

DSC_1419

DSC_1422

DSC_1423

DSC_1429

DSC_1452

DSC_1459

DSC_1471

My portion 

  • 75g boneless, skinless chicken breast
  • 1 potato pancake
  • 1 tbsp greek yogurt topping
  • 1/2 cup green peas (no added fat, seasoned with garlic and onion powder)

Balsamic glazed chicken 

Thoughts: I would have liked the glaze to be a bit thicker. But it tasted good. I just love a perfect glaze. This one is close, but I would not replicate this recipe exactly. I will definitely make some tweaks to this version. For now 3/5

Ingredients 

  • 1 boneless, skinless chicken breast for each person
  • 1/4 cup honey
  • 4 tsp balsamic vinegar
  • 2 tbsp worcestershire sauce

Instructions 

  1. Bake chicken in oven at 375 degrees F until fully cooked; juices run clear and no more pink. Approximately 20 minutes.
  2. In a sauce pan bring honey, vinegar and worcestershire sauce to a boil.
  3. Brush over baked chicken and place back in the oven for 3-5 minutes to set glaze. Serve.

Caramelized onion potato pancakes with a greek yogurt lemon dill topping 

Thoughts: These were very good and I would most likely make them again. I do pride myself of not adding salt to dishes. It always drives me crazy on food competition shows when the judges remark on the lack of salt. I feel like you can develop amazing flavours without added salt. However, this dish NEEDS some salt. You will so rarely hear these words out of my mouth, but oh man salt would go a long way with this dish. I would recommend putting a 1/2 tsp sea salt in the pancake mixture. Without salt I would only give this dish 3/5 but with salt there is definitely potential for this dish to be a 5/5! I also really enjoyed the greek yogurt topping instead of the classic sour cream topping!

Ingredients 

  • 10 small to medium red potatoes. peeled
  • 1 tbsp butter
  • 2 small onions, sliced into half moons
  • 1 tbsp coconut sugar
  • 1/4 cup vegetable oil
  • 1/4 cup water
  • 2 tsp baking powder
  • 1/3 cup whole grain whole wheat flour
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 1/2 tbsp canola oil
  • 1/2 cup plain greek yogurt
  • 1 tsp dill
  • 1/2 tsp lemon juice
  • zest of 1/2 lemon
  • 1/2 tsp garlic powder

Instructions 

  1. Warm oven to 350 degrees F. Prepare a baking sheet by evenly spreading canola oil evenly. (I used to pans, I used 1 tbsp for the first pan and 1/2 tbsp for the second pan)
  2. To caramelize onions melt butter in a skillet on medium-low heat. Once butter is melted add onions. After a couple of minutes, once the onions have started to become tender, add the coconut sugar and stir. Allow onions and sugar to continue to cook until they are perfectly golden brown.
  3. While onions are cooking, grate the potatoes in a food processor.
  4. In a large bowl mix together grated potatoes, flour, garlic powder, and onion powder.
  5. When onions are done caramelizing add them to the potato mixture and stir.
  6. Measuring 1/3 cup for each pancake, form potato mixture into a pancake shape on top of prepared baking sheet.
  7. Place in oven and cook for 20 minutes each side. (I flipped mine halfway through, they still stuck a little bit, you also might not need to cook the flipped side for another 20 minutes, just make sure they are golden brown and the potato is cooked through),
  8. While pancakes are cooking, mixture together yogurt, dill, lemon juice, lemon zest and garlic powder. Allow mixture to sit the fridge for 15-20 minutes.
  9. When pancakes are done top with yogurt mixture and enjoy.

 

Day 4 


 

Breakfast 

Starbucks – turkey bacon breakfast sandwich with a peppermint tea (black) 

IMG_4314

Thoughts: I had a doctor’s appointment first thing in the morning and then had to run some where right after that. I took the easy way out this morning and went to Starbucks, I do not even feel guilty about it! Not very nutrient dense, but low calories. 5/5 

Lunch 

Chicken, feta and avocado bagel 

DSC_1479

DSC_1486

DSC_1488

Thoughts: I enjoyed this dish. It was the perfect fast and hearty lunch. I did not add any mayonnaise. I used the mashed avocado as a substitute for mayo, I used the feta to add some saltiness and the tomatoes added some freshness. I would definitely make this dish again. 4/5

Ingredients (This was my portion)

Instructions

  1. Prepare chicken burger according to instructions.
  2. Toast bagel.
  3. While bagel is toasting, mashed avocado in a small bowl.
  4. Mix feta in with mashed avocado.
  5. Spread avocado mixture on toasted bagel. Top with cooked chicken burger and cherry tomatoes. Serve.

Snack  

DSC_1478

Dinner 

My take on Thai steak and potatoes 

DSC_1510

DSC_1513

DSC_1517

DSC_1499

DSC_1501

DSC_1507

DSC_1515

DSC_1531

Thoughts: I feel like I am on to something here, but my attempt was a bit of a fail! Sorry, the one problem with the design of my blog is that I do not have the luxury of time to perfect new recipe ideas in a test kitchen. As a result there will be failures; sadly this was one of them. I really liked the steak and the rub, but Jordan did not get into it.

Frozen Kale in small quantities, like a smoothie or the sauce that I prepare on day 2, works great! However, in a larger quantity it is gross. It tasted like frozen kale! There was not enough garlic and lemon to fix this hot mess.

I think I am on to something with the coconut milk and green curry gnocchi, but I think I may have gotten too excited and added too much curry.

I think there is definitely potential here, but as it stands now I would not recreate my recipe.  I definitely needs some tweaking. 2.5/5 

My Portion 

  • 95 g steak
  • 1/2 cup gnocchi
  • 1/2 cup kale

Ingredients 

Steak

  • 1 tbsp chilli powder
  • 1/2 tsp cumin
  • 1/2 tsp paprika
  • 1 tsp mild yellow curry
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 top sirloin steak per person
  • 1 tsp coconut oil

Gnocchi

  • 500g pack gnocchi
  • 2/3 cup coconut milk
  • 2 tsp green curry paste

Kale

  • 4 cups frozen kale
  • 1 tsp coconut oil
  • juice from 1/2 lemon
  • 1 tsp garlic powder

Instructions 

Steak

  1. Prepare steak rub by mixing together chilli powder,cumin, paprika, curry, onion powder, and garlic powder together.
  2. Rub spice mix into the steak and let sit for a few minutes.
  3. Warm grill or square skillet on medium-high heat and grease surface. (I used coconut oil on my square skillet, but for the BBQ use whatever you use regularly. I do not think the coconut oil would work well on the BBQ).
  4. Cook steak on grill of square skillet until your preferred doneness. (Approximately 5-7 minutes per side).
  5. Remove from heat, cover with tinfoil, and allow meat to sit for a few minutes. Serve. I like to slice my meat before serving, but that is up to you.

Gnocchi 

  1. Prepare gnocchi according to package.
  2. Melt coconut oil in skillet on medium-high heat. Add gnocchi and cook until gold brown.
  3. Add coconut milk and curry paste. Cook for an additional minute to warm and reduce the sauce. Serve.

Kale 

  1. Melt coconut oil in medium-low skillet. Add garlic powder and stir. Immediately add frozen kale.
  2. Saute kale about 7-10 minutes. Add lemon juice near the end and stir. Serve warm.

Week 14

Week 14


 

This week I was challenged balancing the meal plan outside of my regular routine.

DSC_1042

Hi friends!!! I am so sorry that I am posting this blog late. I promise that I have a very good excuse! On Friday May 15th, my cousin married her best friend! It was one of the most beautiful weddings I have attended. She was gorgeous, the bridesmaids were stunning, the setting was breathtaking, the ring bearers were adorable, and the precious flower girl stole the show! It was a wonderful weekend of celebration, but as a result it was also a very busy weekend and I am only able to get to the blog now. I hope this week was worth the wait. There are some delicious recipes from this past week. I did not see any changes on the scale this week and the candy bar at the wedding will most likely not help my weight loss results for next week!

DSC_1165
Spring weddings have the most beautiful colours! Why can flowers not live forever?!! Stunning!

DSC_1038

DSC_1051

DSC_1049


 

Nutritional Analysis

Kcal

Total

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Day 1

1077

442

172

303

53

175

Day 2

1514

430

199

344

53

488

Day 3

1278

442

0

145

0

691

Day 4

1861

454

227

660

262

258

Day 1

Day 2

Day 3

Day 4

Proteins (g)

59.52

66.42

62.37

62.16

Carbohydrates (g)

160.67

137.98

165.82

217.72

Fats (g)

57.96

81.95

60.67

79

Omega 6 (g)

4.37

7.62

3.19

45

Omega 3 (g)

2.27

0.97

3.55

6.5

Dietary Fiber (g)

24.25

16.66

29.21

36.58

Water (ounces)

40

80

60

20

Steps

7,000

3,000

3,000

2,000

Dietary Lows

(anything less than 50% of DIV) Vitamin D 2.48 µg,  potassium 2078.76 mgVitamin D 3.78 µg, Vitamin E 6.27 mg, Sodium was too high 3403.12 mgVitamin D 2.26 µg, potassium 1919.41 mgVitamin D 2.24  µg,

Vitamin B12 0.69 µg, Vitamin A (RAE) 283.63 µg, magnesium 141.71 mg, potassium 1224.36 mg

These values are approximations. They are accurate but not precise. Many factors can change the accuracy of these numbers. Such as measurement and products purchased.

My recommended intake based of my sedentary lifestyle 

Total daily Kilocalories: 1733

Protein (g): 72.57

Carbohydrate (g): 191.0 – 276.0

Fat, total (g): 37.0 – 66.0

Omega-6 fatty acid (g): 12

Omega-3 fatty acid (g): 1.1

Dietary Fiber, total (g): 25

Water (g): 2700 that is 10.8 cups per day or 86.4 fl oz

  • If you are following along and adopting my meal plans please be aware that everyone’s nutritional needs are very individual. For those who are quite active you may require more calories, along with a varied macronutrient and micronutrient composition in your diet. But please feel free to use and be inspired by my meal plans.

 

Day 1


 

Breakfast 

Whole wheat applesauce pancakes

DSC_0648

DSC_0644 

Thoughts: Confession time! I am not sure what I was thinking, but this recipe is a repeat from week 10! I had it in my archives for a recipe that I wanted to try and forgot that I already did make it. Sorry about that! This recipe was just as mediocre as the first time I tried it. I would not make it again, unless I completely forget again and repeat the recipe again in a few weeks! 3/5

Original Recipe: Weight Watchers. (2009). Weight Watchers in 20 minutes. Hoboken, NJ: Wiley Publishing, Inc.

My portion

3 griddle cakes (recipe made 10 cakes)

1 tbsp maple syrup

1 cup berries

Ingredients 

  • 1 large egg
  • 1 egg white
  • 1 cup vanilla greek yogurt
  • 1/2 cup unsweetened applesauce
  • 1 1/2 tbsp canola oil
  • 1 tbsp pure maple syrup
  • 1 1/4 cup whole grain whole wheat flour
  • 1/2 cup almond milk
  • 2 tsp baking powder
  • 1/2 tsp salt

Instructions 

  1. Beat together egg, egg white, yogurt, applesauce, oil and maple syrup in a medium bowl.
  2. Whisk together flour, baking powder and salt in a large bowl.
  3. Combine yogurt and flour mixtures until just mixed. You may need to add more almond milk depending on the thickness of the batter.
  4. Spray a large nonstick griddle or skillet with nonstick spray. I used coconut oil spray.
  5. Pour 1/4 cups of batter onto a griddle and cook until bubbles appear and the edge of the griddle cakes look dry. Flip and cook on the other side. Approximately 2-3 minutes for each side.
  6. Serve with syrup and fruit.

Snack 

Jugo Juice 

IMG_4232

I was at the mall with Charley and a really dear friend. I wasn’t planning on getting anything, but Charley was getting fussy so I got her a Jugo Juice. I also got one for myself. I went with the Coco plus because it is one of the most calorie conscience options on the menu. Ingredients include: cucumber, spinach, pineapple, mango, coconut water and tropical juices. At only 172 kcal it is a very smart snack option when you are away from the house. I am also pretty certain that you can substitute the juice in any of the smoothies on Jugo Juice’s menu for coconut water. This substitution is a great way to cut out added sugars! 5/5! 

Lunch 

Mango basil pizza 

DSC_0658

DSC_0659

DSC_0661

DSC_0663

DSC_0669

DSC_0677

DSC_0674

Thoughts: This was so so SO good! Super fresh, but still very savoury! I also love how fast it was to prepare this simple yet flavourful dish! 6/5!

Ingredients (This was my portion) 

  • 1 whole grain whole wheat pita
  • 1 1/2 tbsp tomato paste
  • 1/2 small shallot, thinly sliced
  • 1/4 mango, diced
  • 1 tbsp fresh basil, chopped
  • 1/3 cup shredded cheese pizza mix, or mozzarella
  • 1 tsp chives

Instructions 

  1. Preheat oven to 350 degrees F.
  2. Spread tomato paste evenly on pita. Top with mango, basil, shallots, cheese and chives.
  3. Bake pizza for 7-10 minutes. Broil pizza for 1-2 minutes until cheese is bubbly and golden brown. (Watch carefully while pizza is on broil, it can burn really quickly).

Dinner 

Lazy Quinoa Cabbage Rolls 

DSC_0687

DSC_0689

DSC_0696

DSC_0701

DSC_0712

DSC_0725

Thoughts: This one pot dish was not elaborate in flavour. I did have to add a pinch of sea salt to my portion. However, I really enjoyed this dish. There is something about comfort food that the rules don’t seem to apply. I would probably try to develop some more flavour the next time I make this, but I would definitely consider making this again. Prep was very easy and quick. 4/5!  

Adapted from: http://allrecipes.com/recipe/unstuffed-cabbage-roll/

My portion – made 14 cups

  • 1 cup lazy cabbage rolls
  • 1 cup salad
  • 1 1/2 tsp dressing

Ingredients 

  • 1 tsp canola oil
  • 1 lb ground chicken
  • 1 large onion, chopped
  • 1 small head cabbage, chopped (I used my mandoline to get nice even strips)
  • 2 (14.5 ounce) cans diced tomatoes
  • 1 (8 ounce) tomato sauce
  • 1/2 cup water
  • 2 cloves garlic, minced
  • 2 cups chicken stock
  • 1 cup quinoa

Instructions

  1. Heat a Dutch oven over medium-high heat. Add canola oil and chopped onions. Cook onions for about 5-7 minutes, until they are translucent and fragrant.
  2. Add ground chicken and cook until meat is browned and there is no longer any pink. Drain and discard any extra grease.
  3. Add tomatoes, tomato sauce, water, garlic, broth, quinoa, and cabbage. Stir everything together.
  4. Cover, reduce heat, and simmer until cabbage is tender and quinoa is cooked. Approximately 30 minutes.

Snack 

Vietnamese Basil Dragon Fruit Shake and 1 square sea salt dark chocolate 

DSC_0736

DSC_0757

DSC_0752

Thoughts: I had bought a dragon fruit because they looked good, but I had no idea what to do with it. I discovered this recipe and was intrigued. About 99% of me thought this would be gross and be a fail.

Have any of my friends who have been to Vietnam have ever tried this drink before? WHY AM I JUST DISCOVERING THIS DRINK NOW?!! SO SO GOOD!!! I thought basil would be gross.  In my very non-professional opinion mint is the only herb that works in drinks. Surprisingly, basil is what makes this drink so wonderful. This beverage is so refreshing, light, and has the perfect amount of sweetness! This is the perfect summer drink! 6/5! I feel like you could easily make this a very tasty and classy alcoholic drink.

Original recipe: http://allrecipes.com/recipe/dragon-fruit-shake/

My Portion – 2 cups

Ingredients 

  • 1 dragon fruit, skin removed
  • 2 tangerines, peeled and segmented (I used 1 margarine)
  • 1 lime, juiced
  • 4 leaves fresh basil
  • 2 tbsp brown sugar (I used coconut sugar)
  • 1 cup sparkling mineral water, chilled (I used a mango flavoured club soda)
  • 1 – 2 cups crushed ice

Instructions 

  1. Place all ingredients into a blender and puree until smooth.
  2. Serve immediately

 

Day 2 


Breakfast 

Greek breakfast pita 

DSC_0760

DSC_0768

DSC_0774

DSC_0778

Thoughts: This was good. The dressing was amazing! I had this idea to try some sort of greek style breakfast sandwich, but I thought cucumber would be disgusting with eggs so I went with zucchini. The pita was bit dry, but I would definitely consider making this again. 4/5.

Ingredients 

Pita (This was my portion)

  • 1 whole grain whole wheat pita
  • 1 tsp canola oil
  • 2 eggs
  • 25 g feta
  • 1/3 cup cherry tomatoes
  • 1 small (125 g) zucchini, sliced
  • 1/3 cup spinach

Dressing (I used 4 tsp of the dressing)

  • 2 tbsp extra virgin olive oil
  • 1 tbsp red wine vinegar
  • 1/2 tbsp honey
  • 1/2 tbsp dijon
  • Juice of half a lemon
  • 1/4 tsp dried basil
  • 1/8 tsp oregano
  • 1/4 tsp garlic powder

Instructions 

  1. To make make dressing, mix together oil, vinegar, honey, dijon, lemon juice, dried basil, oregano and garlic powder.
  2. Warm an skillet on medium. Spray with nonstick spray. Add zucchini slices drizzle with 2 tsp of greek dressing. Cook zucchini until nice and golden brown, about 5 minutes.
  3. Remove zucchini from heat. In a bowl stir together zucchini, cherry tomatoes, feta and another 2 tsp of dressing.
  4. You can clean out the skillet before making the scrambled eggs or leave it as is. I left the dressing in the skillet,which added a lot of flavour, but the eggs do not look very pretty!
  5. Stuff a pita with spinach, cooked eggs, and zucchini mixture. Roll up and enjoy!

Lunch 

Potato leek soup 

DSC_0787

DSC_0791

DSC_0800

DSC_0802

DSC_0803

DSC_0808

Thoughts: I am not sure I understand how this is such a popular dish. When I followed the original recipe it felt like I was eating a bowl of mushy mashed potatoes with no flavour. I ended up playing around with the recipe to make it resemble a soup constancy and develop some flavour. It was definitely much better after some tweaks. I could see this dish being enjoyable on a snowy day. 3.5/5!

Adapted from: http://www.errenskitchen.com/potato-leek-soup/

My portion 

  • 1 1/2 cups soup
  • 1 tbsp shredded cheese (I used a mixed cheese blend)
  • 1 tsp chives

Ingredients 

  • 4 large leeks, whites only, throughly washed
  • 3 cloves garlic, minced
  • 55 g (approximately 1/4 cup) butter
  • 10 1/2 cups chicken stock
  • 6 potatoes, peeled and cut into large pieces
  • 1 tbsp sea salt
  • 2 tsp onion powder
  • 2 tsp paprika
  • 1/2 tsp ancho chilli powder
  • 1 tbsp shredded cheddar cheese (I a mixed shredded cheese blend)
  • 1 tsp chives

Instructions 

  1. In a large dutch oven, melt the butter over medium-low heat. Add garlic, onion powder, paprika, chilli powered, sea salt, and cut up leeks to pot, cook until soft and fragrant. Approximately 5-7 minutes.
  2. Add the potatoes and stock. Cover and cook for 20-30 minutes or until potatoes can be easily pierced with a fork.
  3. Once potatoes are cooked, use an immersion blender to puree all ingredients until smooth.
  4. Top with cheese and chives and serve!

Snack 1

1 Flour-less peanut butter blender muffin – snack day 1

Dinner 

Scallop and bacon gnocchi 

DSC_0828

DSC_0832

DSC_0835

DSC_0837

DSC_0840

DSC_0842

DSC_0845

DSC_0846

Thoughts: I think I mention this like every week, but I LOVE Gnocchi! I felt like scallops this week, but the only scallops available were frozen or frozen and wrapped in bacon. As a result, this dish was inspired by bacon wrapped scallops! It was very good, but the frozen scallops tasted fishy. I think this dish (like every dish) would be better with fresh scallops. I would not make this dish again if I could only get frozen scallops. With fresh scallops this would be a 5/5! With frozen scallops 3/5.

My portion 

  • 1 cup gnocchi
  • 5 small scallops

Ingredients 

  • 1 package gnocchi
  • 3 tbsp butter, separated 1 tbsp and 2 tbsp
  • 4 slices applewood smoked bacon
  • 10 -15 Scallops
  • 3 cups spinach
  • 1/2 shallot sliced
  • 3 cloves garlic
  • 1/2 tsp onion powder, separated
  • 1/2 tsp parsley, separated
  • 1/2 tsp dried basil, separated

Instructions 

  1. Warm Broiler.
  2. Place bacon on baking sheet and cook under broiler for 5-7 minutes. Chop and place aside.
  3. Prepare gnocchi according to package.
  4. In a small bowl melt 1 tbsp butter. Add 1 clove garlic, minced. Along with shallots, 1/4 tsp onion powder, 1/4 tsp parsley, and 1/4 tsp basil. Set aside.
  5. In a frying pan, on medium heat, melt butter and add minced garlic. Also add 1/4 tsp onion powder, 1/4 tsp parsley, and 1/4 tsp dried basil. Add gnocchi to pan and cook gnocchi until golden brown.
  6. While gnocchi is browning, brush butter mixture that was set aside on scallops and place in oven.  Cook scallops for about 5-7 minutes, until golden brown and fully cooked through.
  7. When gnocchi is golden brown add spinach and cook for 1-2 minutes just until spinach has reduced down. Remove from heat. Add bacon and top with cooked scallops. Serve immediately.

Snack 2 – 1 square sea salt dark chocolate


 

Day 3 


 

Breakfast 

Toasted coconut blueberry breakfast quinoa 

DSC_0877

DSC_0886

DSC_0889

Thoughts: I do not know why, but I was expecting to give this recipe a mediocre review before I had even made it. However, this was SO good! I might even go as far to say that this may be one of my favourite breakfast recipes so far! Toasting the quinoa with coconut oil before cooking adds such amazing flavour! Thanks for sharing Happy Healthy Mama! 6/5!

Original recipe: http://happyhealthymama.com/2013/10/coconut-blueberry-breakfast-quinoa-vegan-gluten-free.html

My Portion: 

3/4 cup toasted coconut quinoa

1 tbsp shredded unsweetened coconut

1/2 cup blueberries

1/3 cup additional coconut milk beverage for on top

1 hardboiled egg

Ingredients 

  • 1 tsp coconut oil
  • 3/4 cup raw quinoa
  • 15 ounces coconut milk
  • Pinch of salt
  • 2 tbsp maple syrup
  • 1-2 tbsp unsweetened shredded coconut
  • 1/2-3/4 cup blueberries

Instructions 

  1. Melt coconut oil in a saucepan over medium heat.
  2. Add quinoa and cook. Constantly stir until grain is toasted and golden brown. Approximately 5 minutes.
  3. Add coconut milk and a pinch of salt, bring to a boil.
  4. Once milk comes to a boil reduce heat, cover, and simmer for approximately 15-20 minutes, or until quinoa is cooked and all the liquid has been absorbed.
  5. Stir in maple syrup and serve with shredded coconut and blueberries.

Lunch 

Broghie margarita pizzas 

DSC_0891

DSC_0899

DSC_0901

Thoughts: I know, pizza twice in one week, but honestly who needs an excuse for pizza twice in a week, especially when they are as calorie conscience as these ones! These were so so yummy! I was sad when I realized I took my last bite! I would be content if this was the only meal I ate for every dish for the rest of forever! 5/5! 

This dish literally took 10 minutes from start to going into my tummy! I originally had something else planned, but I did not feel like it; it was a salad and I wanted something warm and cheesy! I had left over tomato paste from the mango basil pizza on Monday so this tasty concoction was born!

I should clarify, I am not paid by the Garavogue company to develop recipes and promote their Broghie product. I was just lucky enough to stumble across their product by accident in the grocery store. I really enjoy how versatile this ingredient is. It provides a great foundation for many dishes with very few additional calories.

Ingredients (this was my portion)

  • 2 Broghies
  • 4 tbsp tomato paste
  • 1/4 cup shredded mozzarella
  • 4 cherry tomatoes, halved
  • 6-8 fresh basil leaves

Instructions 

  1. Preheat broiler on high.
  2. Spread 2 tbsp tomato paste per Broghie
  3. Top with 1/8 cup cheese per Broghie. Followed by halved cherry tomatoes and fresh basil.
  4. Place on baking sheet and broil in oven for 3-5 minutes. Keep a VERY CLOSE EYE on your pizzas, they can burn really quickly. You want them in just long enough for the cheese to go golden brown and bubbly.
  5. Remove and enjoy!

Dinner 

Italian sausage and chicken meatballs on spaghetti squash 

DSC_0912

DSC_0917

DSC_0934

DSC_0939

DSC_0941

DSC_0947

Thoughts: This was really good. Classic comfort food! Jordan really enjoyed this meal. I used ground chicken, which does not hold together the same as ground beef or even ground turkey. It is a bit more mushy. Therefore, it is more difficult to form a perfect round meatball, but I would definitely consider making this again. 5/5

Original recipe: http://www.itisakeeper.com/10613/slow-cooker-spicy-meatballs/

My portion 

  • 5 meatballs
  • 2/3 cup tomato sauce
  • 1 cup spaghetti squash
  • 2/3 cup peas, no added fat or salt

Ingredients 

Meatball

  • 1/2 lbs mild italian sausage
  • 1/2 lbs ground chicken
  • 4 cloves garlic, minced
  • 1/2 red onion, finely diced
  • 1/2 carrot, shredded
  • 1 Celery stalk, shredded
  • 2 eggs, beaten (I found with the addition of ground chicken you could get away with 1 egg)
  • 1 1/2 cups almond flour
  • 3 tsp dried oregano
  • 1 tsp chipotle chili pepper

Spicy tomato sauce

  • 1 15 ounce can fire roasted tomatoes
  • 1 6 ounce can tomato paste
  • 2 cloves garlic, minced
  • 2 tbsp fresh basil, chopped
  • 2 tsp dried oregano
  • 3/4 teaspoon smoked paprika
  • 1/2 tsp dried rosemary

Other

  • 1 spaghetti squash, cooked skin removed, and squash pulled apart
  • 2/3 cup green peas (or whatever green side vegetable you would prefer)

Instructions 

  1. Warm oven to 375 degrees F. (Or start slow cooker on low, if cooking in slow cooker)
  2. Mix together chicken and sausage into a large mixing bowl.
  3. In a separate small bowl combine all the remaining ingredients for the meatballs. Mix throughly. Add ingredients to meat mixture and combine together. (I mixed everything together in one bowl from the beginning, it was fine).
  4. Form meatballs, about 2 tbsp each. Place on the bottom of the slow cooker or on a baking sheet lined with parchment. If baking in oven place in oven and allow to cook for 25-30 minutes.
  5. In a medium sized mixing bowl combine together all tomato sauce ingredients. Warm in a sauce pan over stove top if baking or add to slow cooker. Cook meatballs on low for about 6-8 hours.
  6. Serve over cooked spaghetti squash.

Day 4 


Breakfast 

Individual quiche with a spaghetti squash crust and over night mango peach chia pudding 

Individual quiche with a spaghetti squash crust (86 kcal) 

DSC_0960

DSC_0971

DSC_0974

DSC_0985

DSC_1006

Thoughts: This was really good. I had leftover spaghetti squash from the night before so I thought hey why not make individual spaghetti crusted quiche! Turned out great. The next time I make them I would maybe consider placing the spaghetti squash crusts in the oven to cook for a bit before adding the quiche mixture. Even though the spaghetti squash was already cooked, I think it would help set the crust. 4/5 

My Portion: 1 quiche, this recipe makes 12 quiche

Ingredients 

  • 1 medium spaghetti squash, cooked and squash removed from skin
  • 1 tsp extra virgin olive oil
  • 1 bell pepper, chopped
  • 1/2 red onion, finely chopped
  • 1/2 tsp onion powder
  • 1/2 tsp paprika
  • 6 eggs
  • 1/4 cup whole milk
  • 1/2 cup shredded mozzarella cheese
  • 2 tbsp basil pesto

Instructions 

  1. Preheat oven to 375 degrees F.
  2. Allow oil to warm in a skillet on medium-high heat. Add onion powder, paprika, bell pepper and red onion. Cook until veggies are tender. Approximately 5-7 minutes. Remove from heat and allow to cool.
  3. While veggies are cooling take muffin tin and very lightly spray with cooking oil. Take approximately 1/4 – 1/3 cup of spaghetti squash and place in each muffin tin. Use something to push the spaghetti squash into a crust (I used the bottom of my Kitchen-aid 1/4 cup measure and it worked perfectly).
  4. Once each muffin has been filled, set aside and prepare the quiche filling. In a medium bowl mix together eggs, whole milk, cheese, pesto and cooled veggies.
  5. Pour mixture into spaghetti squash cups. Be careful to not let the egg mixture overflow.
  6. Place in oven and bake for 25-30 minutes, or until quiche mixture is fully cooked. Serve warm.

Overnight mango and peach chia pudding (368 kcal) 

DSC_0959

Thoughts: This was definitely one of my favourite overnight recipes so far!!! Both Jordan and myself LOVED this recipe!!! It was fruity and creamy and just all around yummy!!! I personally love the texture of chia seeds after they have gelled, so that is why I tend to be drawn towards chia recipes! 6/5! 

Original recipe: http://www.chelseasmessyapron.com/vanilla-almond-creamy-peach-overnight-chia-pudding/

My portion – 1 1/2 cups pudding (half the recipe)

Ingredients 

  • 1 cup unsweetened vanilla almond milk
  • 1 cup peach yogurt (I used 3x100g portions, Oikos peach and mango greek yogurt with fruit on the bottom…AMAZING!!! I think this is what made this dish)
  • 5 tbsp chia seeds
  • 1 and 1/2 teaspoons vanilla extract
  • 1/8 tsp almond extract (I did not add this)
  • 1 tbsp honey
  • 1/3 cup slivered almonds (I did not add this, I felt like fruity)
  • 1 large peach (I used a 1/4 of a mango, chopped)

Instructions 

  1. In a medium bowl, stir together the milk, yogurt, chia seeds, vanilla extract, almond extract, honey and mango.
  2. Stir well and let sit for 15 minutes. Stir again and place in refrigerator over night. (I divided the pudding equally into two separate containers before placing in the refrigerator).
  3. In the morning you can top with toasted almond slivers, honey and peaches if you desire (I did not include any of these additions in my diet analysis).

Snack 1 

  • 1 cup sweet peas
  • 1 cup mixed fruit – mango, strawberries, watermelon, blueberries and mandarines
  • 5 crackers with 25 g of cheddar cheese

Lunch 

A&W Grilled Chicken Deluxe with Sweet Potato fries

IMG_4272

Thoughts: It was a busy day so we ended up grabbing lunch at A&W. I always tend to move towards the veggie burgers for a more health conscience option. However, veggies burgers are sadly not always the smartest choice. It depends what the veggie base of the burger is. The veggie burger at A&W is 410 kcal. Whereas the grilled chicken burger is only 290 kcal and it actually tastes really good! 5/5

Dinner 

BLT pasta salad with a balsamic dijon dressing 

DSC_1014

DSC_1015

DSC_1024

Thoughts: This was an innovative spin on pasta salad! It was not a gourmet masterpiece that will leave all your friends astonished by your epic culinary skills, but it was light and it was a playful take on comfort food. 4/5

Original recipe: http://thehousewifeintrainingfiles.com/blt-pasta-salad-with-balsamic-dijon-vinaigrette/

My portion – 2 cups salad

Ingredients 

Dressing

  • 3 tbsp olive oil
  • 2 tbsp Dijon mustard
  • 3 tbsp balsamic vinegar
  • 1/4 tsp garlic powder

Salad

  • 6 ounces whole grain whole wheat egg noodles
  • 10 slices smoked bacon, cooked and chopped
  • 1 avocado, sliced (I did not add this, not included in diet analysis)
  • 1 cup cherry tomatoes, halved
  • 6 cups lettuce (I used butter lettuce only because I had some that I had to use up)

Instructions 

  1. Prepare pasta according to instructions.
  2. To make vinaigrette, mix together the olive oil, dijon, balsamic, and garlic powder until combined.
  3. When pasta is finished cooking, drain and place in a large bowl. Add vinaigrette and toss until pasta is coated. Set aside and allow to cool.
  4. Add bacon, avocado and tomatoes.
  5. Only add lettuce when you are ready to serve, otherwise it will wilt. If you are not serving right away store pasta mixture in fridge and add lettuce just before serving.

Snack 2 

Peanut butter and coconut no bake oat bars 

DSC_0988

DSC_0991

DSC_0992

IMG_4288

IMG_4286

Thoughts: I feel like I do not even need to give a review on this recipe. Just read the ingredients! Clearly this is a 6/5!

Original recipe: http://www.girllovesglam.com/2013/11/melt-mouth-clean-bake-bars.html

My portion – Cut into 30 squares, I had 2 squares (131 kcal per bar)

Ingredients 

  • 1 cup all natural peanut butter
  • 2/3 cup honey
  • 1/2 cup coconut oil
  • 2 cups old fashioned rolled oats
  • 1 cup dark chocolate chips
  • 3 tbsp unsweetened shredded coconut
  • 1/2 tsp almond extract

Instructions 

  1. Melt peanut butter, honey, and coconut oil until melted (I gently boiled mine for a few seconds).
  2. Remove from heat and add remaining ingredients.
  3. Pour into a lightly greased 9 X 13 pan.
  4. Place in refrigerator and allow to set for 2-3 hours.

Week 13

 

Week 13

Grocery list for week 13


 

Nutritional Analysis

Kcal

Total

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Day 1

1492

162

205

532

0

593

Day 2

1185

413

0

455

0

317

Day 3

1833

416

0

930

0

487

Day 4

1126

316

168

166

133

343

Day 1

Day 2

Day 3

Day 4

Proteins (g)

77.22

53.13

71.18

44.55

Carbohydrates (g)

118.58

128.39

161.18

136.39

Fats (g)

85.51

57.47

101.88

48.5

Omega 6 (g)

8.3

2.32

3.91

4.83

Omega 3 (g)

0.93

3.75

0.89

6.54

Dietary Fiber (g)

26.41

28.84

20.44

29.09

Water (ounces)

50

92

70

60

Steps

7300

9000

3000

3000

Dietary Lows (anything less than 50% of DIV) Vitamin D 4.1 µg,  iron 8.88 mg Vitamin D 1.89 µg, Vitamin E 3.51 mg, potassium 2035.21 mg Vitamin D 2.29 µg, Vitamin E 7.16 mg, potassium 2238.32 mg, sodium too high 2348.21 mg Vitamin D 1.8 µg, Vitamine E 5.59 mg, potassium 2202.12 mg
  • These values are approximations. They are accurate but not precise. Many factors can change the accuracy of these numbers. Such as measurement and products purchased.

My recommended intake based of my sedentary lifestyle 

Total daily Kilocalories: 1733

Protein (g): 72.57

Carbohydrate (g): 191.0 – 276.0

Fat, total (g): 37.0 – 66.0

Omega-6 fatty acid (g): 12

Omega-3 fatty acid (g): 1.1

Dietary Fiber, total (g): 25

Water (g): 2700 that is 10.8 cups per day or 86.4 fl oz

  • If you are following along and adopting my meal plans please be aware that everyone’s nutritional needs are very individual. For those who are quite active you may require more calories, along with a varied macronutrient and micronutrient composition in your diet. But please feel free to use and be inspired by my meal plans.

Day 1 


 

Breakfast 

Chocolate Frosty Breakfast Smoothie 

DSC_2261

 

DSC_2266

DSC_2267

DSC_2277

Thoughts: This was very filling, super easy, and very quick to make. This recipe definitely gets high points for convenience. However, I am undecided if I would make it again. I did not use a frozen banana, and the banana that I did use was not very ripe. I think both of these factors are key for this recipe to turn out creamy and a bit sweeter. I found it was a bit bitter from the cocoa powder, and a bit watered down from the ice. I think I would definitely like to try making this again but with a frozen banana that is not green! Based on my first experience of this smoothie I would give this recipe a 2.5/5.

Original Recipe: http://rabbitfoodformybunnyteeth.com/frosty-light/

Ingredients (This was my portion) 

  • 1 cup unsweetened almond milk (I used unsweetened vanilla almond milk)
  • 1 frozen banana
  • 1 tbsp unsweetened cocoa powder
  • 1/2 tsp chia seeds
  • 1 tsp pure vanilla extract
  • 8-10 ice cubes

Instructions 

  1. Place all ingredients into blender and combine until smooth.

Lunch 

Your not so traditional Cobb salad 

DSC_2296

DSC_2299

Thoughts: Whenever I think of a traditional Cobb salad it is heavy and lacks any nutritional value. The foundation is iceberg lettuce, it is loaded with chucks of ham, egg, fried chicken and cheddar cheese, and drowned in a pool of ranch dressing.

I am in love with my Cobb salad version!!! The dressing is packed with flavour, but very light. This is one of my favourite dressing creations so far. I also love how light prosciutto is compared to bacon, but it still provides that same lovely salty flavour. And the blueberries add such a freshness to this traditionally heavy salad. I could eat this salad every day! I will definitely make this again 5/5!

Ingredients 

Salad (This was my portion)

  • 2 cups spinach
  • 1/2 cup blueberries
  • 1/2 cup cherry tomatoes
  • 1/2 avocado
  • 15 g cheddar cheese
  • 2 1/2 slices prosciutto
  • 1 tbsp chives
  • 1 egg, hardboiled and cut into slices

Dressing (I had 2 tbsp dressing)

  • 2 tbsp extra virgin olive oil
  • 1 1/2 tbsp red wine vinegar
  • 1/2 tbsp honey
  • 1/4 tsp garlic powder
  • 1/4 tsp sea salt

Instructions 

  1. Cook prosciutto in a medium-low skillet until golden and slightly crisp. About 1-2 minutes per side. Remove from heat.
  2. In a small bowl mix together all of the dressing ingredients: oil, vinegar, honey, garlic powder, and sea salt.
  3. Place spinach on plate or in a bowl.
  4. Top with berries, cheddar, egg, prosciutto, avocado, cherry tomatoes, and chives.
  5. Drizzle with dressing and enjoy.

Snack 

Flour-less peanut butter blender muffins 

DSC_2309

DSC_2311

DSC_2312

DSC_2314

DSC_2319

DSC_2327

DSC_0003

Thoughts: I have no idea how these managed to turn into muffins without any flour, but they did and they we delicious. They were super moist and had a lovely texture. I would definitely make these again. 5/5 

Original recipe: http://www.thirtyhandmadedays.com/2013/10/blendtec_5_ingredient_muffin_recipe/

My Portion: 

Recipe made 12 large muffins and I had 1 muffin. 205 kcal per muffin. High caloric value is due to peanut butter.

Ingredients 

  • 1 cup natural peanut butter
  • 2 large eggs
  • 2 medium sized very ripe bananas (I used 3, because I had 3 bananas)
  • 1/2 tsp baking soda
  • 1 tsp vanilla
  • 2 tbsp honey
  • 1/2 cup dark chocolate chips (optional)
  • 2 tbsp shredded coconut (optional)

Instructions 

  1. Preheat oven to 400 degrees.
  2. Add peanut butter, eggs, banana, baking soda, vanilla, and honey to a blender. Blend until mixed well.
  3. Stir in dark chocolate chips and shredded coconut.
  4. Pour batter into a greased muffin baking sheet. (I greased my muffin tins with PAM coconut oil spray).
  5. Cook in oven for 9-12 minutes.
  6. Remove from baking sheet and allow to cool.

Dinner 

Sweet Glazed Salmon with Peach Salsa 

DSC_0014
Charley helping to make the coconut quinoa. I cook my quinoa directly in the rice cooker and works great every time!

DSC_0024

DSC_0027
Only flip the salmon once. Wait until you see fish is opaque on the sides before flipping it.

DSC_0031

DSC_0035

DSC_0036

Thoughts: This was okay, but not amazing. However, I think there is definitely the potential for this dish to be amazing. I could not find molasses while I was grocery shopping and Charley was done so we left it behind. I ended up using honey, but molasses may have taken this dish to a whole other level. My favourite way to enjoy salmon is with a delicious sweet sticky glaze, and I think molasses would maybe provide that.

I love peaches! But they are obviously still not in season. The nice thing with making a fruit salsa is that you can use unripe fruit and still be able to pull it off. So the salsa was still tasty, but I think if you made this dish end of August, beginning of September, it could be a whole other experience! 3/5

Original Recipe: http://www.thecookierookie.com/salmon-with-peach-salsa/

My portion 

  • 175 g salmon filet
  • 2/3 cup quinoa
  • 1/2 cup fruit salsa

Ingredients 

Salsa

  • 1 pound ripe peaches (about 3 peaches) (I also added 1/2 a mango and 1 cup pineapple, but that is optional)
  • 1/2 red onion, thinly sliced and diced
  • 1 jalapeño pepper, diced (seeds will dictate how spicy the salsa is)
  • 1 1/2 – 2 tbsp fresh cilantro (optional)
  • Juice from 1/2 lime

Salmon

  • 1 salmon filet per person (my salmon had the skin trimmed)
  • 1/4 cup orange juice
  • 1 garlic clove, crushed
  • 1 tbsp soy sauce
  • 2 tbsp molasses (divided)
  • salt and pepper

Instructions 

  1. In a medium bowl combine together the salsa ingredients. Place salsa in the refrigerator to marinade together for about an hour.
  2. Season salmon filet with salt and pepper on both sides.
  3. In a small bowl mix together organic juice, garlic, and soy sauce. Set aside.
  4. Pour 1/2 tbsp molasses on top of each salmon filet and evenly rub it in. Place salmon into a large Ziploc bag and pour in marinade.  Marinate for about an hour.
  5. After marinating the fish, rub the filets with remaining molasses and place marinade in a separate bowl.
  6. Grill each filet on either the BBQ or a cast iron square grill on the stove top. About 4-5 minutes per side or until fish is fully cooked, brushing with more marinade as you grill.
  7. Remove from heat. I served my salmon with coconut quinoa and top with fruit salsa.

 

Day 2 


Breakfast 

Homemade cereal – Coconut, almond, cinnamon squares 

DSC_0043

DSC_0045

DSC_0048

 

DSC_0095

DSC_0097

DSC_0104

Thoughts: Well I can say that there was this one time that I made my own cereal! And that is good enough. It was okay, but tedious work and it broke my blender; the mix was too thick for the motor to handle. A box of cereal is like $5. Just go and buy a box of cereal. There are good healthy cereal options in the whole foods isle. 0.5/5!

Recipe adapted from: http://www.ibreatheimhungry.com/2012/07/cinnamon-faux-st-crunch-cereal-3.html

My Portion 

  • 1 cup cereal
  • 1/2 cup 1% milk
  • 1/2 cup raspberries
  • 1/2 cup pineapple

Ingredients

  • 2 cups cooked quinoa (I used the left over cooked coconut quinoa from the night before)
  • 1 cup flax meal
  • 3 tbsp cinnamon
  • 1/2 cup shredded coconut
  • 2 cups apple juice (plus an extra 1/4 cup to help blend)
  • 2 tbsp coconut oil

Instructions 

  1. Pre-heat oven to 300 degrees F.
  2. In a large bowl mix together quinoa, flax meal, cinnamon and shredded coconut.
  3. Stir in apple juice and coconut oil (I almost wish I had melted my coconut oil).
  4. Spread mixture really thin on a parchment lined baking sheet.
  5. Put baking sheet in oven and cook for 15 minutes. Reduce to 250 and cook for another 10 minutes.
  6. Remove from oven and cut cereal into small squares with a pizza cutter.
  7. Place back into oven and cook at 200 degrees F until cereal dries out. Should be crisp to break in half.

Lunch 

Balsamic, basil and strawberry grilled cheese 

DSC_0053

DSC_0060

DSC_0063

DSC_0065

DSC_0067

DSC_0069

DSC_0090

DSC_0086

Thoughts: I found this recipe and knew I wanted to try it! When I went to make it I started to read the instructions and I was not in the mood to wait the 20 minutes for the strawberries to roast in the oven. As I result, I came up with this delicious creation! I wanted to amp up the strawberries so I made a basil balsamic reduction. These flavours pair together so perfectly.

This was one of the most delicious things I have ever put in my mouth! I love a classic grilled cheese, but after experiencing this piece of heaven I don’t know if I can ever eat just a plain grilled cheese again! I will definitely make this again! 10/5!

Inspired by: http://www.ambitiouskitchen.com/2015/04/roasted-strawberry-avocado-and-mozzarella-grilled-cheese/

Ingredients (This was my portion) 

  • 2 slices sourdough bread
  • 1 cup strawberries, hulled and quartered
  • 1 tbsp basil, chopped
  • 1 tsp + 1 tsp coconut oil (separated)
  • 1 tsp coconut sugar
  • 1 tsp balsamic vinegar
  • 40 g mozzarella
  • 35 g, or half an avocado

Instructions 

  1. In a frying pan melt the first tsp of coconut oil, on medium-low heat. Add strawberries and basil to the pan. Stir and then add coconut sugar. Stir again and add the balsamic vinegar. Sauté strawberries until they reduce and until the balsamic sauce thickens, about 5 minutes.
  2. Remove strawberry mixture from heat and set aside.
  3. Using your second tsp of coconut oil and spread on both sides of each slice of sourdough bread (instead of butter, still provides that amazing crunchy finish that butter does).
  4. Layer on mozzarella, avocado, strawberry mixture and some fresh basil leaves.
  5. Place sandwich in medium-low frying pan and allow to cook on each side for 2-4 minutes. Until bread is golden brown and mozzarella has melted.

Dinner 

Lettuce Wrap Tacos 

DSC_0100

DSC_0117

DSC_0120

DSC_0121

Thoughts:  I love tacos! I thought maybe it would be lame to put just plain old tacos on my meal plan. But I need a taco fix! So here it is, slightly gourmet in lettuce wraps instead of tortillas, but a good old fashioned taco recipe! 6/5!

My portion

  • 4 wraps
  • 50 g ground chicken
  • 20 g shredded cheese
  • 3 tbsp salsa
  • 3 tsp sour cream

Ingredients 

  • 1 lb ground turkey or chicken

(I always make my own taco seasoning because it is much cheaper and super easy to do, but you can use a prepackage mix if you wish)

  • 2 tbsp chilli powder
  • 1/2 tbsp cumin
  • 1/2 tbsp paprika
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/4 tsp ancho chilli powder
  • 1/4 tsp oregano
  • 1/4 tsp red pepper flakes
  • pinch of cayenne pepper
  • 1 head butter lettuce
  • 1 cup black beans
  • 1 cup corn
  • 1/2 cup cherry tomatoes diced
  • 1/2 cup tex mex shredded cheese mix
  • 1/2 avocado
  • Optional Toppings: Salsa, sour cream or plain greek yogurt

Instructions

  1. Brown up the ground chicken in a skillet on medium heat. While the chicken is cooking, in a small bowl, mix together chilli powder, cumin, garlic powder, onion powder, ancho powder, paprika, oregano, cayenne pepper, and red pepper flakes.
  2. When chicken is fully cooked, reduce heat to low. Combine the spice mixture with 1/3 cup water and pour into skillet with chicken and stir. Continue to cook until spice has evenly coated the chicken and the water has evaporated.
  3. Prepare individual tacos by scooping 2 tbsp of chicken onto a leaf of butter lettuce. Followed by 1 tbsp black beans, 1 tbsp corn, 1 tbsp cherry tomatoes, tsp cheese, and a couple slices of avocado. Finish with tbsp salsa and a tsp sour cream. Enjoy!

 

Day 3


 

Breakfast 

Eggs in toast with a fruit and yogurt parfait 

DSC_0158

DSC_0162

DSC_0165

DSC_0175

Thoughts: Nothing super technical or life changing about this dish, it was just fun and Charley enjoyed it! 4/5

Ingredients (My portion) 

Heart toast

  • 1 slice sourdough
  • 1/4 tsp butter/margarine
  • 1 egg
  • 1/4 tsp sriracha

Fruit and yogurt parfait

  • 1/2 cup raspberries
  • 1/2 cup pineapple
  • 1 tbsp granola
  • 100g coconut greek yogurt

Instructions 

  1. Lightly toast sourdough bread. Spread with butter/margarine.
  2. With a cookie cutter, cut out your favourite shape in the toast.
  3. Place on a medium-low frying pan. Make sure that the skillet is fully heated or else the egg will run outside of the cookie cutter shape.
  4. Crack egg into the heart. Cook for about 3-5 minutes. Flip and cook for another few minutes.
  5. To assemble to parfait. Place raspberries, 1/2 the amount of yogurt, pineapple, rest of yogurt, 1 tbsp granola, top with a raspberry!

Lunch 

Big Mac Meal in honour of McHappy Day 

DSC_0136

DSC_0148

DSC_0130

Thank you to everyone who helped to support the Ronald McDonald house through McHappy Day. This charity is very near and dear to both myself and my family. My father was on the board for quite a number of years, I volunteered on a regular basis, and as a family we have cooked for the families of the house.

Two of my dear friends and their families have been in the unfortunate position of requiring the services of the house. But I know how deeply they both appreciated their Home away from Home. In a time of such uncertainty, both the Camden House in New Jersey, and the House in Edmonton Alberta, provided my friends with amazing support and a small glimpse of normalcy during especially difficult times.

Thank you Ronald McDonald house for all you do to provide a loving a supportive environment for these families. McHappy Day is not the only way you can support the house! If you are interested in finding other ways to help out check out the Ronald McDonald House Website.

My portion

  • Big Mac
  • Medium fries
  • 1 bottle of water

DSC_0151

DSC_0144

Dinner 

Chorizo and sweet italian sausage pizza on a cauliflower pizza 

DSC_0190

DSC_0200

DSC_0201

DSC_0205

DSC_0212

DSC_0218

DSC_0229

Thoughts: I have had a few people ask me to try a cauliflower pizza crust to see how it is. However, when I went looking every single crust had mozzarella cheese as the main ingredient. So that completely negates any added health benefits of having a cauliflower crust. Cheese on Cheese, you may as well just eat flour at that point. I found this recipe. However, mine did not turn out like a classic pizza crust. It was super tasty, no issues there, but there was no way you could pick up a slice and eat it like a traditional pizza. My crust was super wet still. Not sure where I went wrong, but I think I should have added more almond meal.

It was delicious and I would be will to work with this recipe to improve its stability for a classic slice of pizza.

I wanted to different toppings than the ones the recipe recommended so I came up with these toppings which were DELICIOUS! The crust as of now 1/5 for functionality not flavour, for the toppings 5/5!

Crust original recipe: http://youhuntigather.blogspot.ca/search?q=cauliflower+pizza+crust

My portion

  • 2 slices of pizza (1/4 of the pizza)
  • 1 1/2 cups salad
  • 1 tbsp dressing

Ingredients 

Crust

  • 1 head of cauliflower, steamed (Should yield about 2 cups if grated first (I think I had too much cauliflower)).
  • 1/2 cup almond meal
  • 2 eggs
  • 1 tbsp coconut oil, melted
  • 1 tsp italian seasoning

Toppings

  • 1 yellow onion, cut thinly into half circles
  • 1 tsp sugar
  • 1/2 cup rosee pasta sauce
  • 1 chorizo sausage
  • 1 sweet italian sausage
  • 2 oz goat cheese
  • 1/2 cup shredded mozzarella
  • 1/4 cup grated parmesan

Instructions 

  1. Cook sausages by placing in boiling water and allow to cook through, about 15-20 minutes.
  2. Preheat your oven to 450 degrees.
  3. Either grease a baking sheet/pizza pan with coconut oil or place a piece of parchment paper on baking sheet.
  4. Place steamed cauliflower, almond meal, eggs and melted coconut oil in a food processor and blend until mixture is smooth.
  5. Pour mixture onto your baking sheet and pat into a circle.
  6. Sprinkle with italian seasoning and bake for 20 minutes. Check every once and a while to confirm that the edges are not burning. The instructions recommend removing parchment paper after 15 minutes so that the bottom can crisp up too. (Mine did not slide right off, so this step did not happen)
  7. When sausages are finished cooking, transfer to a skillet on medium-high heat. Brown sausage, about 5 minutes and remove from heat and slice.
  8. While pizza is in the oven baking, caramelize onions. I did not use any oil, I just kept any of the leftover sausage grease in the pan to cook the onions. Cook onions on medium heat, add sugar, and cook onion until transparent and golden brown. You should not rush the caramelizing process. It should take about 15-20 minutes to get the perfect caramelized onions.
  9. After cauliflower crust is cooked, remove from oven and top with 1/2 cup rosee sauce. Spread evenly over crust. Top with caramelized onions, cooked sausage, crumbled goat cheese, mozzarella, and parmesan cheese.
  10. Bake in oven for another 10 minutes until cheese is golden brown and bubbling! Slice and serve.

Day 4 


Breakfast  

Chocolate and Raspberry Chia Pudding

DSC_0230

DSC_0232

DSC_0239

DSC_0002

DSC_0007

DSC_0006

Thoughts: I love chia seed puddings. This could easily be a dessert or a breakfast. I love the creamy taste that the yogurt added to this dish. I also love the crunchy texture of the cacao nibs. 5/5!

Original Recipe: http://www.mariaushakova.com/2013/12/chocolate-and-raspberry-chia-pudding/

My Portion 

  • 1/3 cup chocolate coconut pudding
  • 1/2 cup vanilla greek yogurt
  • 1/3 cup raspberry coconut pudding
  • 1/2 tsp cacao nibs

Ingredients 

  • 6 tbsp chia seeds
  • 2 cups coconut milk
  • 4 large squares dark chocolate (I used 70% Lindt Dark Chocolate)
  • 1/2 cup fresh or frozen raspberries + a few for decor
  • 1/2 tsp cacao nibs

Instructions 

  1. In a small pot melt 4 chocolate squares over low heat. Add 1 cup coconut milk and stir to combine. Do not over heat. Remove from heat and allow it to cool to room temperature.
  2. Add raspberries and 1 cup coconut milk into a blender and puree until smooth (I just used my immersion blender). Add 3 tbsp of chia seeds and mix (I only used 2 1/2 tbsp). Cover and refrigerate overnight.
  3. Add 3 tbsp of chia seeds (I only used 2 1/2 tbsp) to chocolate mixture. Cover and place in the fridge over night.
  4. To assemble place 1/3 cup chocolate pudding in a bowl. Top with 1/2 cup vanilla greek yogurt. Followed by 1/3 cup raspberry pudding, 1/2 tsp cacao nibs and a few raspberries to decorate. Enjoy!

Lunch 

Spinach and feta egg souffle 

DSC_0016

DSC_0023

DSC_0024 2

DSC_0031 2

DSC_0032

DSC_0036 2

DSC_0048 2

DSC_0055
You can see the soufflé has risen from the picture before.

DSC_0061

DSC_0071

Thoughts: I slightly burned the bottom. I left the souffle on the stove top a bit longer than 5 minutes and probably too high of a heat. Aside from that, this was really tasty. Even though it was very light I felt full and satisfied. I am not sure if I would make it again or not, but it was good. I am between a 3.5 & 4/5 

Original recipe: http://www.canadianliving.com/food/spinach_and_feta_omelette_souffle.php

My portion 

  • 1/8th slice of the soufflé
  • 1 cup salad
  • 1 tsp salad dressing
  • 1 tsp sriracha

Ingredients 

  • 2 tbsp butter
  • 4 cups packed spinach, chopped
  • 4 green onions, finely chopped
  • 9 eggs, separated yolk and egg white
  • 1/2 cup crumbled feta cheese

Instructions 

  1. Preheat oven to 425 degrees F.
  2. Melt 2 tsp of butter over medium heat in a cast iron skillet or nonstick frying pan.
  3. Cook spinach and green onions until spinach reduces about 3 minutes.
  4. Remove out of skillet into a separate bowl, allow to cool.
  5. In a large bowl beat eggs until stiff white peaks form.
  6. Mix egg yolks with feta cheese, and spinach mixture.
  7. Gently fold egg yolk mixture with egg whites.
  8. Add remaining butter to pan and melt over medium-low heat. Scrape egg mixture into cast iron and smooth the top.
  9. Cook on stove top for 5 minutes and then transfer to oven and bake until top is dry and springs back when touched, approximately 12-15 minutes. (I slightly over cooked mine so I would recommend cooking for a shorter time, watch closely and use your judgement). Serve with salad and enjoy!

Snack 1 

Nutella, banana broghie with strawberry chia seed jam 

DSC_0082 2

DSC_0091

Thoughts: If you want a healthy approach to cure a sweet tooth then look no further! This snack was super satisfying. 5/5 

Ingredients (This was my portion) 

Instructions 

  1. Spread Nutella on broghie.
  2. Top with sliced bananas and blueberries.
  3. Drizzle with chia jam and enjoy!

Dinner 

BBQ Chicken Potato Skins 

DSC_0101

DSC_0104 2

DSC_0106

DSC_0112

DSC_0115

DSC_0118

DSC_0120 2

DSC_0124

DSC_0128

DSC_0137

Thoughts: These were really good and I definitely plan on making these again. However, I really preferred this recipe using sweet potatoes over russet potatoes. The sweet potato was more moist than the russet potatoes. With sweet potato 5/5. With russet potato 3.5/5! My husband enjoyed both, but I really preferred the sweet potato.

Original Recipe: http://realhousemoms.com/bbq-chicken-potato-skins/

My portion 

  • 1/2 sweet potato
  • 1/2 russet potato
  • 30 g chicken breast
  • 2 tsp bbq sauce
  • 3 tbsp shredded cheese
  • 1 cup salad
  • 1 tsp dressing

Ingredients 

  • 4 medium russet potatoes (I also used sweet potatoes)
  • 1 tbsp extra virgin olive oil
  • 1/4 cup BBQ sauce
  • 2 chicken breasts cooked and diced
  • 2 cups shredded mozzarella cheese (I used a tex mex cheese blend)
  • 1/4 cup purple onion (I used 2-3 shallots)
  • 2-3 tbsp cilantro, chopped (I used chives)

Instructions 

  1. Preheat oven to 400 degrees F.
  2. Poke potatoes with fork.
  3. Place directly onto the oven rack and bake for 1 hour. (I cooked mine for a little big longer than an hour, about an hour and half).
  4. Remove from oven and allow to cool.
  5. Cut potatoes in half and push down the potato enough to make a shallow bowl.
  6. Brush the tops of the potatoes with extra virgin olive oil and sea salt.
  7. Place back in oven and cook for 5 minutes.
  8. Remove from oven and spoon 1 tsp of BBQ sauce onto potato skins spreading evenly.
  9. Top with cooked diced chicken breast, shallots, 1 1/2 tbsp cheese, and sprinkle with chives or cilantro.
  10. Place in oven and cook for 10 minutes, until cheese is brown and bubbly.
  11. You can drizzle with more BBQ sauce and fresh cilantro (I did not account for this in diet analysis).
  12. Serve with a side salad and enjoy!

Snack 2 

Carrot Zucchini Apple Muffins 

DSC_0152

DSC_0164

DSC_0184

DSC_0183
Charley also approves of these muffins!

Thoughts: These were AMAZING!!! My friend Kristen shared this delicious recipe with me and I plan on making these everyday for the rest of my life! (So embarrassed but I have eaten three of them today, not one of my blog days!). SO GOOD! I tried them with Chia jam and it takes them to a whole other amazing level!!! I highly recommend!

It is like this is the first time I have made a meal plan. I ran out of eggs and honey! Seriously, where was my brain! But this oversight led to using chia eggs and maple syrup which I think made these muffins! YUM YUM YUM!!! The best way that I can describe it, is that I love the rustic taste that chia seeds add to baking. The almond milk and greek yogurt along with the produce made these muffins wonderfully moist! 10/5!

Inspired by: http://www.theleangreenbean.com/zucchini-carrot-apple-muffins/

My portion: This recipe made 15 muffins and I had 1 muffin.

Ingredients 

  • 2 cups whole grain whole wheat flour
  • 3/4 cup grated zucchini
  • 3/4 cup grated carrots (about 1 medium carrot)
  • 1 medium apple, cored, quartered and grated
  • 2 chia eggs (2 tbsp chia seeds, 6 tbsp water – mix together and let sit for 5 minutes; until you get a gooey gel constancy).
  • 1/3 cup coconut sugar
  • 1/8 cup honey
  • 1/8 cup pure maple syrup
  • 1 tsp vanilla
  • 1/3 cup unsweetened applesauce
  • 2 tbsp canola oil
  • 1 1/3 cup unsweetened vanilla almond milk
  • 1/2 cup vanilla greek yogurt
  • 1 1/2 tsp baking soda
  • 1 tsp cinnamon
  • 1/2 tsp ground ginger

Instructions 

  1. Preheat oven 350 degrees F. Grease muffin tins with coconut spray oil.
  2. Grate zucchini, apple and carrots. Place in a towel and wring out the excess water. You should be left with just over 2 cups of shredded produce.
  3. In a large bowl combine together chia eggs, vanilla, sugar, honey, syrup, applesauce, oil, yogurt, almond milk and grated fruit and veggies.
  4. In a separate bowl combine flour, cinnamon, ginger and baking soda.
  5. Add dry ingredients to wet ingredients, mix together until just combined.
  6. Use an ice cream scoop and fill greased muffin tins. Bake for 25 minutes or until toothpick can be inserted and come out clean.

Eat a Big Mac!!!

Celebrate McHappy Day!

What is on the meal plan for lunch tomorrow? A BIG MAC MEAL!

We all Cheat, so please make your cheat day when it will make the biggest impact! Help to support Ronald McDonald House Charities tomorrow May 6th; a charity near and dear to my heart!

A home away from home