Month 5 – Week 4

Month 5 – Week 4 


 

Kcal

Total

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Day 1

2360

434

0

308

0

1619

Day 2

1659

333

140

272

231

683

Day 3

1370

482

0

230

247

411

Day 4

1665

225

0

579*

0

861

*I could not find any online nutritional information for Joey’s Urban so I had to predict to the best of my ability 

 

Day 1

Day 2

Day 3

Day 4

Proteins (g)

85.36

95.72

99.61

98.71

Carbohydrates (g)

165.91

249.28

128.86

184.2

Fats (g)

120.51

41.38

90.46

62.8

Omega 6 (g)

3.61

3.69

9.25

17.18

Omega 3 (g)

0.95

0.6

1.2

1.84

Dietary Fiber (g)

22.54

38.58

25.6

24.82

Water (ounces)

60

60

92

80

Steps

5,500

3,000

4,700

3,300

Dietary Lows (anything less than 50% of DIV) Not accurate due to dinner. Nutritional information for micronutritents were not provided. Vitamin D 11% 1.59 µg, Thiamin 38% 0.41 mg, vitmain B12 49% 1.19 µg, Vitamin E 48% 7.22 mg, zinc 48% 3.86 mg Vitamin D 21% 3.08 µg, Vitamin E 47% 7.08 mg, Potassium 44% 2061.93 mg Sodium was alerted as too high. I did not use any added salt, even when the recipes called for it. Vitamin D 18% 2.67 µg, Vitamin E 35% 5.21 mg, potassium 46% 21.61.46 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 

Omelette in a mug 

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Thoughts: I would definitely make this dish again. It was a hearty breakfast with next to no prep. It probably took me 5 minutes to make everything. This is great if you are in a rush in the morning. 5/5 

Inspired by: Land O’Lakes

Ingredients (My portion)

  • 2 large eggs 
  • 1 tbsp milk
  • 2 slices blackforest ham
  • 5 g parmesan 
  • 1 green onion 
  • 1 slice whole grain whole wheat bread, toasted
  • 1/2 tsp butter/margarine 
  • 1/2 tbsp peanut butter 
  • 1 cup cantaloupe 

Instructions  

  1. Spray a microwave safe mug with nonstick cooking spray. 
  2. In the mug whisk together the eggs and the milk until well blended. 
  3. Place in microwave and cook for 1 minute. 
  4. Top egg mixture with ham, parmesan, and onion. Place back in the microwave for an additional minute, or until the eggs have fully cooked. 
  5. Serve omelette with toast and fruit. 

Lunch 

Lemony cucumber cream cheese sandwiches 

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Thoughts: This is the perfect summer lunch! Very quick to prepare, light, and refreshing. The fresh dill and lemon are perfect additions to this traditional sandwich. I would even consider adding bean sprouts next time for further flavour and increased nutrition. 5/5

Original recipe: Chew Out Loud

Ingredients (My portion)

  • 2 slices whole grain bread (140 kcal for both slices)
  • 2 tbsp cream cheese 
  • 1 sprig fresh dill weed, leaves removed from stem and chopped 
  • 1/2 tsp lemon zest
  • 1/2 tsp lemon juice 
  • dash of salt and pepper 
  • 20g cucumber, about 5 thin slices 
  • 1/2 cup honeydew
  • 1/2 cup raspberries 

Instructions 

  1. In a small bowl mix together cream cheese, dill, lemon zest, lemon juice, salt and pepper. 
  2. Lightly toast the whole grain bread. 
  3. Spread cream cheese mixture on both pieces of bread. 
  4. Top with cucumber, slice and serve with fruit. 

Dinner 

Joey’s Herb Crush Salmon, Japanese Gyoza & Bellini 

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Thoughts: I had something planned for dinner, but at the last minute my cousin was going to be in town, so of course I cancelled my dinner plan. We ended up going to Joey restaurants It was a gorgeous evening so we sat on the patio and had a wonderful visit. I only planned on having the salmon and a Bellini, but Charley barely touch her gyoza and I felt bad leaving them, so naturally I had to eat them all! The salmon was delicious! It is definitely not the healthiest option, but I love a good beurre blanc sauce! The herb topping was also amazing! I would love to be able to replicate this dish at home! 5/5 


Day 2 


 Breakfast 

Cinnamon bun pancakes 

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Thoughts: These were okay, but in all honestly I probably would not make them again. The coconut flour gives a very different texture, which was fine, I just did not love them enough to make them again. Charlotte LOVED them! It was the best I have seen her eat in a while. I think that I have just made so many amazing pancake/waffle recipes since starting this blog that there  are other recipes I would prefer to make again over this one. 3.5/5

Original recipe: The Big Man’s World 

Ingredients 

Pancakes (this was my portion)

  • 3 T coconut flour, sifted 
  • 1 T oat flour (I used whole wheat whole grain) 
  • 1 standard scoop vanilla or cinnamon protein powder (I did not add this, I get more than enough protein in my diet, I do not require supplements) 
  • 2 tsp cinnamon (recipe recommends Saigon cinnamon)
  • 1/2 tsp baking powder 
  • 1 T granulated sweetener of choice (I used coconut sugar) 
  • 3 large egg whites 
  • 1/2 tsp vanilla essence 
  • 1/2 cup almond milk (I used original) 
  • Coconut cooking spray 

Cream cheese frosting (I halved this amount for my portion)

  • 2 T cream cheese, softened (I used 1T)
  • 1 T sweetener of choice (I used 1/2 T honey) 
  • pinch of cinnamon 

Instructions

  1. In a medium bowl mix together all of the dry ingredients: coconut flour, oat flour, protein powder (if adding), cinnamon, baking powder, and sweetener. 
  2. In a separate medium bowl combine together mix together the egg whites and vanilla. 
  3. Add wet ingredients to dry ingredients and stir until combined. 
  4. Add almond milk to mixture and stir everything together until smooth. 
  5. Pour batter evenly onto greased frying pan, on medium-low heat. When batter has bubbles coming through and the sides look dry flip the pancake. Cook for another 1-2 minutes on the other side. Remove from heat and keep warm. Repeat this step until all of the batter has been used up. 
  6. For the cream cheese frosting mix together the cream cheese, sweetener and cinnamon and spread on top of pancakes. Serve warm and enjoy! 

Lunch 

Strawberry Balsamic Pizza 

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This is the balsamic reduction I used. You can make your own, but I felt like saving some time and dishes!

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Thoughts: This was super fast and very satisfying. I would definitely make it again, but I had planned on putting shallots on top of the pizza and I totally forgot. Charley was needed some attention (two year molars), so I was not 100% focused on this dish. If I was, I would have totally also considered the recommendation that my genius friends made on Facebook and put goat cheese!!! Seriously, genius! What was I thinking! So shallots and goat cheese for the next time that I prepare this dish, but I would still give this version a 4.5/5! Almost perfect, but goat cheese and shallots would give it just that bit extra! 

Ingredients (This was my portion)

  • 1 whole grain whole wheat pita 
  • 3 medium strawberries, hulled and sliced 
  • 1 tbsp basil, chopped + a few fresh leaves to top pizza after cooking 
  • 1 tbsp balsamic reduction (I just used a pre made reduction) 
  • 30 g fresh mozzarella 

Instructions 

  1. Preheat broiler to high.
  2. Spread 2/3 Tbsp balsamic reduction on pita. 
  3. Top with sliced strawberries, basil and then shredded mozzarella. 
  4. Place in oven on lowest rack. Allow to cook for 5-7 minutes; until cheese has melted and gone golden brown. Keep a VERY close eye that pizza does not burn. 
  5. Top pizza with fresh basil leaves and serve. 

Snack 1 

  • 100g raspberry and pomegranate greek yogurt 
  • 1/2 cup cantaloupe 
  • 1/2 cup honeydew 

Dinner 

Cauliflower Pizza with Greek Yogurt Pesto & Chinese Chicken Pasta Salad

Thoughts: Yes I realize it seems like this is the first time I have ever tried this whole meal planning thing! As I started to prepare dinner I realized what a terrible combination this is for a meal. It was like serving leftovers that were not leftovers. Charley’s two year old molars are coming through and one finally cut today. So we will use that as my excuse for the most random meal combination ever. I could not even bring myself to take a picture of the meal all together, it just looked unappetizing! However, each individual dish on its own I would definitely make again. I would just never serve these two together again for dinner! 

My portion 

  • 1 1/2 cup pasta salad
  • 3 slices cauliflower pizza 

Chinese Chicken Pasta Salad 

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Thoughts: I loved the combination of vegetables in this dish. The dressing was nice a light and the salad as a whole makes the perfect summer meal. I get so excited to try a classic recipe, like pasta salad, that someone has put such a unique and creative spin on! I will definitely make this again. 5/5

Original recipe: Averie Cooks – Recipes for sweet teeth

Ingredients 

  • 8 ounces rotini pasta, cooked according to package directions (I used a whole grain pasta) 
  • 1/3 cup honey 
  • 1/4 cup rice wine vinegar 
  • 3 tbsp sesame oil for sauce + 1 tbsp for cooking chicken 
  • 3 tbsp soy sauce 
  • 2 tbsp lemon juice 
  • 1 tsp ground ginger (I used 1 tbsp fresh ginger, minced) 
  • 4 boneless skinless chicken breast, cut into bite-sized pieces 
  • 1 cup purple cabbage, thinly sliced 
  • 1 cup sugar peas, chopped 
  • 1/2 cup edamame, cooked and shelled 
  • 1/2 cup carrots, diced small 
  • 1/2 cup bell pepper, diced small (I used a yellow bell pepper) 
  • 1/2 cup chow mein noodles (dry, do not cook) 
  • 1/2 cup sliced almonds (I did not add this, not included in diet analysis) 
  • 1/4 cup peanuts (I thought I had peanuts, but I didn’t. I used sunflower seeds instead) 
  • 1/2 cup green onions, thinly sliced 
  • 1 tbsp sesame seeds 

Instructions

  1. Prepare pasta according package directions. Drain and set aside. 
  2. In a medium bowl combine together honey, vinegar, sesame oil, soy sauce, lemon juice, ginger, salt, and pepper. Set aside. 
  3. In a large skillet, over medium-high heat, add 1 tbsp sesame oil and chicken. Cook until chicken is pretty much cooked all the way through. 
  4. Add the sauce; being careful that sauce will likely bubble up and spit in the first few seconds. 
  5. Allow sauce to bubble at a medium-fast boil for about 5 minutes, or until sauce has reduced slightly and chicken is completely cooked through. 
  6. Add chicken and sauce from the pan to a large bowl and combine with pasta. 
  7. Add all the vegetables along with the chow mein noodles, nuts, and sesame seeds. Stir well and serve warm or cold. 

*Note – Original recipe says not too worry that there will be a lot of sauce still left in the pan because you have a lot of noodles and vegetables to coat. I also found that the sauce did not really thicken that much, but it was totally fine. 

The original recipe also says that recipe will be good in fridge, in an airtight container for up to 3 days. 

Cauliflower Pizza with Greek Yogurt Pesto & Grilled Veggies 

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Thoughts: I LOVED THIS!!! The greek yogurt pesto was one of the most delicious items that I have made so far! The cauliflower crust actually worked out, and the feta provided the perfect level of salt to the dish! I would definitely make this dish again! However, it would unfortunately only be for myself, Jordan did not really enjoy it. But he has never really liked feta. I give this dish a 6/5

Original recipe: Food Faith Fitness 

Ingredients 

Cauliflower crust

  • 1 large head of cauliflower, or two medium 
  • 1 tbsp + 1 tsp Garlic, minced (I used garlic paste) 
  • 1/2 tsp salt 
  • 1 tsp Italian seasoning 
  • Pepper 
  • 1 1/3 cup + 4 tbsp Parmesan cheese, grated (I only used 2/3 cup) 
  • 2 large egg whites 

Greek yogurt basil sauce

  • 1/2 cup plain, non-fat Greek yogurt 
  • 1/2 cup firmly packed fresh basil, roughly chopped (I used a combination of basil paste and fresh basil) 
  • 2 tsp garlic, minced (again I used garlic paste, leftover from shepherds pie last week) 
  • 1 tbsp extra virgin olive oil 
  • salt/pepper to taste 

Toppings

  • 1 small zucchini, sliced 
  • 3 Roma tomatoes, sliced 1/2 inch thick 
  • 1/2 tbsp extra virgin olive oil 
  • 1/2 cup feta cheese, crumbled 

Instructions 

  1. Preheat oven to 400 degrees. Line a baking sheet with parchment paper. 
  2. In a food processor, grate cauliflower into a rice texture. 
  3. Place cauliflower into a large bowl and microwave for 7 minutes. Stir, and microwave for an additional 7 minutes. Let the cauliflower cool long enough to handle, approximately 10-15 minutes. 
  4. Place cauliflower into a thin kitchen towel and ring out ALL of the water. Get out as much excess moisture as possible to avoid a soggy crust. 
  5. Place cauliflower back into the large bowl and combine with garlic, salt, italian season, a pinch of pepper, and parmesan. 
  6. Add egg whites and mix until well combined. 
  7. Spread out cauliflower into two crusts, leaving a ridge for the crust. 
  8. Bake in oven until golden brown, approximately 30 minutes. 
  9. While pizza bakes, combine greek yogurt, basil, and garlic in a food processor until smooth and creamy. While food processor is on stream olive oil until well mixed. Set aside. 
  10. Preheat grill or square skillet on medium-high heat. 
  11. Brush zucchini and tomatoes with olive oil and place on grill cook for about 2-3 minutes per side. (I used a square skillet and the tomatoes came off with no troubles at all, but original recipe said to keep tomatoes pretty thick so they do not stick on the BBQ. If they do stick then use a fork to remove them),
  12. Top cauliflower crust with greek yogurt pesto, grilled vegetables and feta. 
  13. Place back in the oven under the broiler for 2-3 minutes, just until the cheese melts. Keep a very close eye on it. My crust slightly burnt.   

Snack 2

Red Cabbage Smoothie 

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Thoughts: Red cabbage works great in smoothies because it is naturally sweet. I would definitely put cabbage in a smoothie again. I don’t often make berry smoothies because I do not like all the seeds, that is what my smoothies are often pineapple, mango, and peach based. There were a lot of seeds in this smoothie, but the red cabbage was really good! 4/5 

Original recipe: The Pioneer Woman 

Ingredients (This was my portion) 

  • 1/3 cup frozen blueberries 
  • 1/4 cup frozen raspberries 
  • 1 banana 
  • 1/4 cup red cabbage 
  • 1/4 cup vanilla greek yogurt 
  • 1/3 cup coconut water 

Instructions 

1. Place all the ingredients in a blender and blend until smooth. 


 Day 3 


 Breakfast 

Basil and goat cheese omelette

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Thoughts: I really enjoyed this dish! It has a been a week of slightly overcooking things, so I did slightly over cook my omelette, which I would try to avoid for next time. Charley had her first two year molar cut through in the last 24 hours so it has been a tough 24 hours for both of us! Hence why my head is out of the cooking game! But I really enjoyed the goat cheese in the omelette. It was fast to prepare and delicious so I would definitely make this again. 4/5

Ingredients (This was my portion) 

  • 2 eggs 
  • 1 tsp basil paste or 1 tbsp fresh basil, chopped 
  • 10 g goat cheese
  • cooking spray 
  • 2 slices of bread, toasted 
  • 1 tbsp peanut butter 
  • 1/2 cup honeydew melon, sliced 
  • 1/2 cup strawberries, whole 

Instructions 

  1. Warm skillet on medium-low heat. 
  2. In a small bowl, whisk together eggs and basil. 
  3. Spray skillet with nonstick spray. 
  4. Pour egg mixture into skillet and allow to cook for 2-3 minutes. 
  5. Flip and cook other side for 1-2 minutes. 
  6. Add goat cheese and fold omelette into quarters. 
  7. Top with fresh basil and serve with toast and peanut butter, along with fruit. 

Lunch 

Leftover Cauliflower pizza 

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Thoughts: It was just as good, if not better the next day! 5/5! 

My Portion: 3 slices of pizza 

Snack 1

100g Yogurt & 1/4 cup mixed nuts

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Dinner 

Slow Cooker Asian Beef with Cauliflower Fried Rice 

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Thoughts: I will definitely make this again!!! Jordan and Charley both loved this dish. Charley has not been eating very well lately, and she scarfed this down! She ate two servings of the beef and loved the cauliflower rice! 

Even though this was a slow cooker dish, there is still some work before dinner can be served. 10/5! 

Original Recipe:  The Housewife in Training Files  

My Portion 

  • 1 1/2 cups cauliflower rice 
  • 1 cup vegetables 
  • 115 g beef 
  • 2 tbsp sauce 

Ingredients 

  • 2 lbs boneless sirloin roast 
  • 1/4 cup soy sauce 
  • 1/4 cup honey 
  • 2 tsp sesame oil 
  • 4 large garlic cloves, minced 
  • 1 tsp ground ginger (I used 1 tbsp fresh ginger, minced) 
  • 1 tsp red pepper flakes 

Cauliflower rice 

  • 1 large head cauliflower 
  • 2 garlic cloves, minced 
  • 1 yellow bell pepper, sliced thinly 
  • 1 16 oz package sliced mushrooms 
  • 3 small heads broccoli florets, cut small 
  • 1 medium white onion, sliced thin 
  • 3 green onions, thinly sliced 
  • 1/4 cup soy sauce 
  • 3 T rice wine vinegar 
  • 1 tsp red pepper flakes 
  • pinch ground pepper (I used 1 tsp fresh ginger, minced)
  • Garnish with sliced green onions & Sesame seeds 

Instructions 

  1. In a small bowl combine together soy sauce, honey, sesame oil, minced garlic, ginger, and red pepper flakes. Add roast and sauce to slow cooker. Ensure that roast is completely covered with the sauce. Turn on low for 8 hours or high for 4 hours (I cooked mine on low for 8 hours).
  2. When beef is finished cooking, shred and add back to the crockpot to absorb the sauce. 
  3. While roast is cooking in sauce, prepare cauliflower rice. Grate the cauliflower in food processor or by hand. Add shredded cauliflower to a cheese cloth, or thin kitchen towel, and wring out the excess moisture. 
  4. In a  large saute pan over medium high heat, heat 2 tbsp sesame oil. Add garlic and cauliflower. Saute until cauliflower is tender and slightly crisp. Remove from pan and set aside and keep warm. 
  5. Add 1 tbsp sesame oil to skillet and add bell peppers, mushrooms, white onion, and broccoli. Saute for 7-10 minutes or until vegetables are al dente. 
  6. In a bowl place cauliflower rice, top with vegetables, followed by pulled beef, green onions and sesame seeds and enjoy! 

Snack – 2

Popcorn and dark chocolate

  • 2 cups kettle corn
  • 20 g dark chocolate (best chocolate I have ever had!) 

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 Day 4 


Breakfast

The Classic 

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Thoughts: This was not the original plan! I had the most exciting dish plan for this morning and it was a total flop! It was my fault that it was a total flop, I tried to play around with the recipe and I should have just left it. The recipe also called for a blended, but my fell victim to a tragic homemade cereal  catastrophe! I still really want to try the recipe so it will be in the plan for next week. I would have started over again, but I did not have time. I had to see my cardiologist today. She still has some concerns so I have to go for some tests. I definitely have to be grateful that she is keeping such a good eye on me! So anyways long story short, after a disastrous breakfast attempt I went for cereal! 

My Portion 

  • 3/4 cup cereal (Kashi Chia Cearal) 
  • 1/2 cup 3% milk 
  • 1 cup cantaloupe 

Lunch 

Joey’s Urban 

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Thoughts: It seems to be the tradition that after every cardiology appointment my mom takes me out for lunch. I think it is our time to digest all the information we have received. Today we went to Joey’s Urban . I discovered their amazing fish tacos at the Stampede last year! They are AMAZING!!! I always get the Joey’s Fish Taco! If I had to pick only 5 things I was allowed to eat for the rest of my life, these taco’s would make the cut! I had two Joey’s fish tacos and no fries. 

Mom and I ended up going to the Joey’s Urban in Braeside. I am not sure about other locations, because I know it is a franchise, but the Braeside location has unlimited tacos and fries on thursdays!!! I realize this FANTASTIC deal does not at all fit in my portion controlled approach to healthy eating, but I was still impressed! The Braeside location also sells Rita’s Italian Ice. All I am going to say is LIFE CHANGING! I just tried a bit of Charley’s and it was spectacular!!! Again, while this does not really fit into my meal plan, this is the perfect ‘every once and a while’ treat! 

I give Joey’s fish tacos a 10/5! and the Italian ice 10/5!  

Dinner 

Leftover Chinese Chicken Pasta Salad with Leftover Honey Soy Asian Beef on a bun and Crunchy Cabbage Salad with Spicy Peanut Dressing (Now that is a mouth full!) 

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Thoughts: This week I really tried to have one meal work into another so that I was cutting down on my work load. You can expect a lot more of this type of meal planning, especially for over the summer. It is getting too hot to be inside, cooking in the kitchen all day. It is honestly to hot to even feel like eating let alone cooking! (My family in Florida is probably making fun of me as I discuss how overbearing the 24 degrees C [75 F] was today, I know that is probably your winter temperature!) With this type of format I am able to spend a lot less time in the kitchen, but still enjoy a completely different meal than the one before. When I got home from the cardiologist I was so glad that dinner was already half done, and that the rest could be prepared relatively fast. It gave me the chance to put Charley in her swim suit and spend some time outside! 

For the most part I really enjoyed this dish. The only down side was that as I was taking photos Charley was so over tired and done; needing her mommy’s attention! Poor girl, I do not blame her, her molars have been so tough on her. By the time I got around to eating my dinner it had gone cold. With the salad I couldn’t stick it in the microwave so I ate it cold. It was tasty, but I think it would have been a thousand times better if the bun and the meat were still warm! In its cold state I give this recipe a 4/5. 

Original recipe: Scaling Back Blog 

My Portion 

  • 1 whole grain whole wheat but (130 kcal) 
  • 1/2 tsp margarine 
  • 105 g beef 
  • 1 cup spicy peanut slaw 
  • 1 1/2 cup Chinese Chicken pasta salad 

Ingredients 

Salad

  • 1 head Napa Cabbage, thinly shredded (I only used half a head) 
  • 1/4 small head Red Cabbage, thinly shredded 
  • 1 carrot, peeled and julienned 
  • 1 cup snow peas, thinly sliced 
  • 1/4 cup fresh basil leaves 
  • 1/4 cup cilantro, (I didn’t add this) 
  • 1 avocado, diced 
  • 1/4 cup chopped roasted cashews, (I thought I had cashews, but didn’t so I used sunflower seeds instead) 
  • 2 tbsp black sesame seeds (I used 1 tbsp roasted white sesame seeds) 
  • 2 tbsp smooth peanut butter 
  • 2 tbsp rice-wine vinegar 
  • 1 tsp sesame oil 
  • 1 tsp soy sauce 
  • 1 tsp honey or brown sugar 
  • 1/2 tsp sriracha 
  • 1 clove garlic, finely minced 
  • 1 tsp freshly grated ginger 
  • 2 tbsp water 

Other 

  • Leftover honey soy beef from the night before, warmed up 
  • Whole grain whole wheat buns, enough for each person 
  • butter/margarine 
  • Leftover Chinese Chicken Pasta Salad 

Instructions 

  1. In a large bowl combine cabbages, carrots, snow peas, avocado and herbs. 
  2. In a small bowl whisk together peanut butter, vinegar, sesame oil, soy sauce, honey, sriracha, garlic, ginger and water. 
  3. Toss vegetables with peanut sauce and top with a garnish of cilantro and basil and sprinkle with sunflower seeds or cashews and sesame seeds. 
  4. Lightly toast bun. Spread 1/4 tsp of butter/margarine on each half. Top with warm beef followed by a heaping mound of spicy peanut slaw. Serve with leftover Chinese Chicken pasta salad and enjoy.