Free Meal Plan 56
Life has been crazy! I cannot wait until I can tell you all about it! I apologize there is no diet analysis for this week or the next one that I will be posting. If there is a recipe that you would like to know the diet analysis just let me know and I can figure it out for you! Have a fantastic week!
Nutella Stuffed Banana Oat Muffins
Thoughts: So I am super proud of my self for this recipe. Coming up with your own baking recipe is super intimidating! I feel that baking is more of a science. So the fact that these not only turned out, but that they also tasted good is a significant accomplishment! At first I was not sure if I liked these muffins. When they first came out of the oven they were kind of gummy in texture. But as they sat the texture was much better, and that wonderful Nutella surprise in the centre was the best! Charley downed her muffin! I will definitely make these again! 5/5
- 5 ripe bananas
- 1/3 cup brown sugar
- 3 tbsp chia seeds
- 3/4 cup water
- 1 cup whole wheat flour
- 1 cup oat bran
- 1 tbsp baking powder
- 1/4 tsp salt
- 1/3 cup cocoa powder
- 1/2 cup cacao nibs
- 6 tbsp Nutella (divided)
- Warm oven to 375 degrees F. Spray a muffin tin with nonstick spray.
- In a small bowl combine chia seeds with water and set aside.
- Using an emersion blender or in a food processor, combine bananas and sugar until smooth. Transfer bananas and sugar to a large bowl.
- Once chia seeds have gelled, fold the chia mixture in with the bananas and sugar.
- Add flour, oat bran, baking powder, salt and cocoa powder to the wet ingredients. Mix in making sure not to over mix.
- Fold in cacao nibs.
- Fill muffin tin half way with muffin mixture.
- Place a 1/2 tbsp Nutella on top of each muffin.
- Seal each muffin by distributing the rest of the muffin mixture in each muffin tin.
- Place muffins in oven and bake for 15 – 20 minutes. Or until the top of the muffins bounce back when touched (careful they will be hot!).
- Allow muffins to sit and cool. Enjoy!
Thoughts: I served a smoothie with breakfast. The colour was very unfortunate, but it tasted good. 4/5
- 1/3 cup frozen kale
- 1/4 cup frozen spinach
- 1/4 cup frozen blueberries
- 1/4 cup frozen strawberries
- 1/4 cup frozen peaches
- 1 1/2 cups coconut water
- Blend all ingredients until smooth.
Original Recipe: Go Dairy Free
Thoughts: This recipe was originally planned for last week, but the day became busy filming for CTV, but I thought this was such a unique recipe idea and still wanted to try to make these. I really enjoyed these, but I am hesitant to rate them, because the flavour is very distinct and might not be for everyone. While these do not quite replace a traditional samosa they do have surprising resemblance. I left the potato skins on as that is where so many key nutrients are in potatoes. I also added about 1/3-1/2 cup water to the mixture as it was warming in the saucepan. I also served mine with a homemade mango chutney. Really yummy! For myself I give this recipe a 4/5, but not everyone may appreciate these unique flavours.
- 2 whole grain tortillas
- 3/4 cup diced potatoes, cooked
- 1/4 cup frozen peas, thawed
- 1/8 cup diced green chilies, canned hot or mild
- 1 tbsp rasins
- 1/2 tbsp soy sauce
- 1/2 tbsp curry powder
- 1 tbsp ground coriander
- 1/4 tsp ground cumin
- 1/4 tsp chili powder
1. In a sauce pan mash potatoes. Stir in the remaining ingredients with the exception of the chutney: peas, chillies, rasins, soy sauce, curry powder, coriander, cumin & chili powder. Warm over medium heat, stirring now and then until hot, about 4-5 minutes.
2. Cut tortillas into quarters. Cover half of the tortilla pie shape with potato mixture and fold tortilla.
3. Warm a non-stick skillet over medium heat and add samosadillas to cook, about 6-8 minutes, turning once just until golden brown and warmed through. Serve immediately with chutney.
Note: I added about 1/3 cup water
Salisbury Steak Meatballs with mashed potatoes
Thoughts: Well this was definitely delicious!
Original Recipe: Jo Cooks
- 1 lb lean ground beef (I used ground sirloin)
- 1/2 cup breadcrumbs
- 1 egg
- 1/4 cup ketchup
- 1/4 cup grainy mustard
- 1 tbsp Worcestershire sauce
- 1 tsp seasoning salt
- 1/2 tsp pepper
- 1 tsp onion powder
- 2 tbsp olive oil (I only used 1 tbsp)
- 2 tbsp butter
- 1 large onion, chopped
- 1 tbsp Worcestershire sauce
- 1 cup beef broth
- 2 tbsp cornstarch
- 1 tbsp ketchup
Mashed potatoes (I prepared my potatoes sightly different from the original recipe, this is my version)
8 small russet potatoes, washed and scrubbed well
- 3 tbsp butter
- 1/3 cup milk
- 1/2 tbsp paprika
- 1/2 tbsp onion powder
- I disagreed with the instructions from the original recipe. They tell you to mix the meat well and form in to a ball with your hands. Mixing well and over playing with the beef will give you chewy meatballs. Work with the meat AS LITTLE AS POSSIBLE! I just barley mixed all of the meatball ingredients together and loosely formed the beef into a ball shape. They turned out perfectly tender!
- Add oil to a large skillet and warm over medium-high heat.
- Add meatballs and cook until the inside is no longer pink and they are all golden brown, about 12-15 minutes.
- Once meatballs are fully cooked, remove them from the pan and set aside.
- Add butter and onion to skillet. Cook onions until they are translucent and fragrant.
- While onions are cooking mix beef broth together in a separate bowl with cornstarch until smooth.
- Add broth and ketchup to gravy and cook until sauce has thickened; approximately 3-5 minutes. (I ended up adding almost an additional cup of broth because I found it was overly thick otherwise).
- Add meatballs back to gravy and garnish with parsley.
- Serve with green beans over mashed potatoes.
- Wash and scrub potatoes. Pierce potatoes with fork.
- Place 4 potatoes in the microwave at a time. Microwave 4 potatoes for 5 minutes, flip and microwave for another 5 minutes. Repeat this step for the last 4 potatoes.
- Place all 8 potatoes in a large bowl and mash. KEEP THE SKIN ON!!! That is where all the key nutrients are, such as potassium!!! Add butter and milk to help mash the potatoes smoothly.
Jalapeno popper omelette
Thoughts: This was really simple to make and very delicious. I liked the spicy kick to it. I would make this again. 5/5
- 2 eggs
- 1 tbsp canned green chilies
- 15 g cheddar cheese
- non-stick cooking spray
- 1/4 tsp sriracha
- 1 slices whole grain bread
- 1 tbsp peanut butter
- In a medium bowl mix together chilies, cheese, and eggs.
- Warm a small skillet over medium-low heat. Spray with non-stick cooking spray.
- Pour egg mixture into pan. Slowly pull cooked egg into the centre of the pan, filling the rest of the pan with uncooked egg. Continue to do this until egg mixture is no longer fluid enough to refill the skillet.
- Allow egg to continue to cook. Flip in half and serve with toast and peanut butter.
Thoughts: Today I was running errands and ended up eating lunch on the run. I had a spicy crispy chicken sandwich from Tim Horton’s with an extra large peppermint tea. I never add any sugar or cream to my tea; it was just black.
Subway – Turkey on Whole grain
Thoughts: I don’t have any reason for eating out twice in one day, other than I am human, and like everyone at some point I felt lazy and did not feel like making dinner!
Banana Nut Bread Oatmeal
Thoughts: I had higher hopes for this recipe. I definitely will not make this again. The texture was gummy and just awful! 1/5
Original Recipe: Quaker
- 3 cups milk
- 3 tbsp packed brown sugar
- 3/4 tsp ground cinnamon
- 1/4 tsp ground nutmeg
- 2 cups oats (quick or old fashioned)
- 1 cup mashed ripe bananas (approximately 3 medium)
- 2 tbsp coarsely chopped toasted pecans
- 2 tbsp vanilla greek yogurt
- garnish optional: banana slices & pecan halves
- Bring milk, sugar and spices to a gentle boil in medium sauce pan over medium-high heat.
- Once a boil is reached stir in oats, return to a boil and then reduce heat to medium.
- Cook 1 minute for quick oats and 5 minutes for old fashioned oats; until liquid is absorbed.
- Remove pan from heat. Stir in bananas and pecans.
- Spoon into a bowl and serve with yogurt.
Black Bean & Green Chilli Quesadilla
Thoughts: I love black beans, so I really enjoyed this dish, but I could see how this might not be for everyone. Since this is a bit of an acquired taste I won’t rate this dish.
- 1 can black beans
- remainder of canned chilies from the Samosadilla
- 20 g cheddar cheese
- 1/2 cup corn
- 1 whole grain tortilla
- 1 tsp butter
- In a large bowl mash black beans.
- Fold in chillies and corn.
- Press black bean mix on half of tortilla.
- Top with cheddar cheese.
- Fold Tortilla in half.
- Warm medium skillet on medium-high heat.
- Spread 1/2 tsp butter on both sides of quesadilla and place in skillet. Allow quesadilla to brown and cheese to melt, about 2-3 minutes on both sides.
- Serve with salsa.
Thoughts: This is one of Jordan’s favourite meals! I am not a huge pork or schnitzel fan, but sister-in-law served schnitzel with with an ingredient as simple as a lemon and it change the whole dish for me! Schnitzel with fresh lemon juice is fantastic! This is a regular dish in our house. Unfortunately this recipe does need a lot of oil, but I have an idea to rectify this the next time I make this. I want to make sure it works first before I recommend you do it. 5/5
- 350 g thinly cut pork chops
- 1/2 cup Panko bread crumbs
- 1/2 cup almond meal
- 3 egg whites
- lemon wedges
- 3 tbsp grapeseed oil
- Warm oven to 350 degrees F.
- Take pork chop one at a time and place on top of parchment paper. Fold parchment paper over top of pork chop and use a mallet to pound pork out as thin as possible. Continue this step until all the pork is nice and thin.
- Set up an assembly line. Start with your plate of pounded out pork chops, then eggs whites, followed by Panko and almond meal mix, and finally a baking sheet.
- Warm a frying pan over medium-high heat, add oil.
- One at a time take each pork chop and soak it in the egg whites. Next dunk the pork chop in Panko mixture, and place final pork chop on baking sheet.
- Once all pork chops are prepared take baking sheet over to pan and carefully add each pork chop to the frying pan. Be careful not to over crowed the pan.
- Brown each pork chop about 1-2 minutes on each side. Make sure there is enough oil to lightly coat the bread crumbs. If there is not enough oil they will burn instead of turn golden brown.
- Once pork chops are nice and golden brown on each side place them back on the baking sheet and finish cooking in the oven. About 10-15 minutes. Thickness of pork chop will determine cook length.
- When pork chops are completely cooked serve with wedge of lemon and and a simple green salad.
Another Nutella Stuffed Banana Oat Muffin
Thoughts: These are the only muffins that I know of that are not better just out of the oven. These muffins are perfect right at room temperature! 3 days later I still love this recipe and will definitely make these again! 5/5
Opa – Chicken pita wrap
Thoughts: I was out running errands with my Charley and my mom. So I went with a Chicken Slovakia From Opa it is 690 kcal.
Lemon and Shallot chicken pasta
Thoughts: This was really yummy! You cannot go wrong with a flavour combination of shallots, garlic and lemon. I would definitely make this again. It was light, but at the same time hearty. 5/5
- 1 tbsp grapeseed oil
- 1-2 shallots, chopped
- 2 tsp garlic, minced
- 1 cup vegetable stock
- 1 tsp cornstarch
- 1 lemon
- 4 x 75g boneless skinless chicken breasts
- 200 g fettuccine pasta, uncooked
- fresh parsley
- Warm oven to 350 degrees F.
- In a large oven-safe skillet warm oil over medium heat. When oil is shimmering add shallots and garlic.
- Cook shallots and garlic until onions become translucent, and both the shallots and garlic are fragrant; about 1-2 minutes.
- Add chicken to skillet to brown, about 2-3 minutes per side. (Do not worry about cooking it all the way through, it will finish cooking in the oven).
- In a small bowl, mix together cornstarch and a 1/4 vegetable broth until smooth. Once smooth add the remaining vegetable broth and stir.
- When chicken has browned on both sides, add vegetable broth mixture to the skillet and scrap up all the good brown bit on the bottom.
- Place oven-safe skillet in oven to finish cooking chicken, about 10-15 minutes depending on the thickness of the chicken; until there is no pink on the inside and the juices run clear.
- Prepare pasta according package directions.
- When chicken has finished cooking remove chicken from skillet. Using tongs transfer cooked pasta from pasta water to skillet. Do not worry that some of the pasta water will transfer with the pasta. Coat pasta in vegetable broth, onion and garlic sauce. Squeeze the juice of 1/2 lemon over pasta (watch for lemon seeds). Toss pasta, depending how saucy it is you may need to add some additional vegetable broth.
- Serve pasta with chicken, lemon wedge and fresh parsley if you desire and a simple green salad on the side.