Week 12

Week 12

Week 12 grocery list


 

Kcal

Total

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Day 1

1426

343

230

319

187

347

Day 2

1369

432

256

345

0

336

Day 3

1531

414

114

356

187

461

Day 4

1259

410

0

442

0

407

Day 1

Day 2

Day 3

Day 4

Proteins (g)

64.39

71.41

70.93

97.28

Carbohydrates (g)

148.63

150.21

158.68

111.44

Fats (g)

76.52

74.73

73.45

45.05

Omega 6 (g)

8.84

7.45

11.48

4.99

Omega 3 (g)

2

1.8

3.08

0.58

Dietary Fiber (g)

24.66

23.35

22.52

15.73

Water (ounces)

60

100

92

82

Steps

Battery died

11, 600

2, 200

3,300

Dietary Lows (anything less than 50% of DIV) Vitamin D 1.78 µg,  calcium 470.15 mg Vitamin D 1.98 µg, Calcium 459.91 mg, Potassium 2325.84 mg Vitamin D 1.51 µg, Thiamin 0.53 mg, Vitamin E 7.22 mg, Calcium 389.36 mg, Vitamin B12 1.08 µg Vitamin D 3.04  µg, Vitamine E 6.31 mg, calcium 333.26 ,g

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.

Breakfast 

Green Smoothie Bowl 

DSC_1805

DSC_1809

DSC_1828

Thoughts: This is one of the prettiest dishes that I have made so far! …But sadly that is really the only positive thing I can say about this recipe. I so badly wanted this dish to be amazing because it is so gorgeous and super innovative. However, I do not know why you would want to eat a smoothie out of a bowl. I started eating it and I didn’t know if I should use a spoon or a straw. It was really awkward. I had a feeling this would be an issue while I was making it, that is why I added the chia seeds in hopes that it would thicken up the smoothie; it didn’t. The original recipe did not call for coconut water, but my blender wouldn’t even move without it. That could very well be the issue with my version of the recipe, but I wouldn’t think such a little amount of coconut water would be a problem.

I suppose my other positive comment could be that this recipe was super nutrient dense, so as a result I couldn’t even finish it; I was so full! However, this led to another problem. The portion sizes for this dish are way off. In the recipe I presented here, I had already cut the ingredients in half. While I was making it I only ended up serving half, and then I only ended up eating half of that. So not sure why from the original recipe you would need to make this for 8 people. I would only make this recipe again to photograph, but not to eat 2/5.  

Original Recipe: http://www.theblondechef.com/green-monster-smoothie-bowl

My Portion 

  • 1/2 cup green smoothie
  • 1/2 cup berry smoothie

Toppings

  • 1 tbsp dried goji berries
  • 1/2 banana
  • 1 tbsp

Ingredients (I adjusted portions from original recipe)

Green Smoothie

  • 1/2 banana
  • 1/2 cup frozen peaches
  • 1/4 cup vanilla greek yogurt
  • 1/4 cup coconut milk
  • 1/4 cup coconut water
  • 2-3 kale leaves, stem removed
  • 1 cup ice
  • 1 tbsp chia seeds (I added this, not in original recipe)

Blackberry smoothie

  • 1/2 cup frozen blackberries
  • 1/2 cup frozen blueberries
  • 1/4 cup vanilla greek yogurt
  • 1/2 banana
  • 1/4 cup coconut milk
  • 1/4 cup coconut water

Topping recommendations (I used 1 tbsp dried goji berries, 1/2 banana, 1 tbsp unsweetened shredded coconut, and 1/2 tbsp pumpkin seeds. Diet analysis considers these toppings).

  • Flax seed
  • Cacao nibs
  • Almonds
  • Shredded coconut
  • Pumpkin seeds
  • 1/2 banana

Instructions 

  1. In a blender combine all the ingredients for the green smoothie, until smooth. The blonde chef gives the excellent advice to blend all of the ingredients minus the ice first to get mixture as smooth as possible. Once smooth, then add the ice.
  2. Transfer smoothie to a bowl and set in the fridge. Allow chia seeds to gel (again I added this step, but not necessary if you want to skip the seeds).
  3. While green smoothie sets, make the blackberry smoothie. Rinse blender and combine blackberries, blueberries, yogurt, banana and coconut milk until smooth.
  4. Carefully add the blackberry smoothie to the top half of each bowl and then add desired toppings.

Lunch 

Mini gnocchi with chicken bacon, spinach, and sun-dried tomatoes

DSC_1833

DSC_1835

DSC_1840

DSC_1844

Thoughts: There was nothing revolutionary about this recipe, but it is gnocchi! It is bacon! It is just the most heartwarming comfort food! 5/5

Original recipe: Podleski, J., & Podleski, G. (2012). The Looneyspoons Collection. Kitchener, ON: Granet Publishing Inc.

My portion: 1 1/2 cups gnocchi

Ingredients 

  • 1 500g package mini gnocchi (original recipe called for penne pasta, I just love gnocchi so I try to fit it in wherever I can)
  • 1 cup sundried tomatoes
  • 4 slices reduced-sodium bacon, chopped in 1-inch pieces (I used chicken bacon)
  • 2 tsp minced garlic
  • 3 cups thinly sliced mushrooms (I used a mix of shiitake and pearl crimini mushrooms)
  • 2 cups chopped fresh baby spinach leaves
  • 1 cup sliced red onion rings
  • 2 tbsp fresh basil
  • 1/2 tsp crushed red pepper flakes
  • 1 tbsp sundried tomato pesto
  • 1/4 cup grated Parmesan cheese
  • 2 tbsp fresh parsley (I just used dried)

Instructions 

  1. Cook gnocchi according to package instructions. Drain and keep warm.
  2. Cook bacon in a large skillet until crisp. Keep bacon drippings. Add garlic to drippings and cook for an additional minute.
  3. Add mushrooms, spinach, onions, sun-dried tomatoes, basil, sundried tomato pesto, and crushed red pepper flakes.
  4. Cook and store until mushrooms and onions are tender. About 5-6 minutes.
  5. Toss bacon and vegetable mixture with hot pasta until evenly distributed.
  6. Top with parmesan cheese and a sprinkle of parsley and dig in!

Dinner 

Grilled Fish Tostadas 

DSC_1875

DSC_1872

Thoughts: I was expecting this to be a bust, even before I started making it! The picture was pretty and I am like a bug drawn to the light when I see a pretty food picture; I have to try it! But when I read the ingredients I thought there wasn’t enough there to develop any good flavours. I also could not find corn tortillas to make the tostada, this forced me to have to think on my feet and I ended up using a Canadian product called Broghies .  These were actually very tasty and the texture worked surprisingly well for a tostada. 4/5

Recipe adapted from: http://www.oldhousetonewhome.net/2014/05/grilled-fish-tostadas-21-day-fix-recipe.html

My Portion 

2 tostadas

50 g cod

1/2 avocado

Instructions 

  • 4 white fish fillets (halibut, tilapia, cod, mahi mahi etc.)
  • Lime
  • Salt and pepper
  • Ancho chile powder
  • 1/2 jar medium salsa
  • 8 corn tortillas (The store was out of corn tortillas so I used Broghies)
  • Avocado guacamole (1/4 red onion, 1 tbsp cilantro (or instead of red onion and cilantro you could use a guacamole spice mix. I use epicure)).
  • 2 tbsp mexican cheese mixture
  • Optional toppings: jalapeños, lettuce, tomato, salt and pepper, lime wedge

Instructions 

  1. Preheat oven to 400 degrees.
  2. Squeeze some lime juice over fish filets and season with salt and pepper. Cook fillets on cast iron skillet until opaque and can easily flake with a fork. About 6-8 minutes.
  3. While fish is cooking, lay corn tortillas on a flat cookie sheet and bake in oven until completely crisp but not brown. Approximately 6-8 minutes.
  4. After corn tortilla cools spread guacamole over tortilla. Then top with fully cooked, flaked apart fish filet. Followed by salsa and any other additional toppings.

Snack

Brownie Bites 

DSC_1862

DSC_1865

DSC_1884

Thoughts: Again, I am a gluten for a gorgeous food picture and when the title of these treats was healthy brownie bites I knew I had to make them. However, I felt so deceived when I opened up the recipe and the main ingredient was dates!!! Yuck!!! How could that possibly taste like a brownie. There is a reason when you go to the grocery store to purchase dates they are all expired on the shelf, it is because NOBODY likes dates! There are a necessity food when people get backed up. No body chooses to eat dates because they taste good. However, the point of this blog is to push me out of my comfort zone with cooking and eating, so I decided to go for it.

I found the shelf in produce where the dried dates and figs were collecting dust. I actually found some boxes that were best before 2014! Further supporting my point that dates should not be considered edible!

Something magical happened in my food processor on this day! Dates somehow actually tasted like brownies! I actually really enjoyed these tasty little treats! I would definitely make these again. One reason someone may not like this recipe is because of the texture. 4/5! 

Original Recipe: http://eatlocalgrown.com/article/14323-simple-healthy-snacks.html?c=shk

My portion: 1 cookie

Recipe makes 10 cookies

187 kcal per cookies (high calories due to walnuts and dates, good calories, but everything in moderation)

Ingredients 

  • 1 1/2 cups walnuts
  • 1 tsp. Pure Vanilla Extract
  • 1/4 cup Cocoa or Cacoa Powder
  • 10 Medjool dates, pit removed

Instructions

  1. Grind walnuts in food processor.
  2. Add vanilla, cocoa powder, and dates.
  3. Process until a dough-like consistency is formed.
  4. Scoop mixture into bite sized balls.
  5. Store in freezer until ready to eat, or place in refrigerator to set.

Vegan and gluten free Lemon Pie Macaroons 

DSC_1858

DSC_1867

DSC_1884

Thoughts: You can definitely expect more recipes from spoonful of flavor! The food photography is amazing!  And all of the recipes look amazing! I am excited to try some more!

Again I am not vegan or have a self diagnosed gluten allergy, I just thought these cookies looked delicious. I am happy to report that they were spectacular! Even Charley scarfed them down; she loved them! If you love coconut and lemon, then this cookie will be a little piece of heaven on earth for you! I will definitely make these again. They were simple to make and super filling; a great way to treat a sweet tooth and a hungry stomach without spiking your blood sugar 5/5!

Original recipe: http://www.spoonfulofflavor.com/2015/04/01/lemon-pie-macaroons-coco-roons/

My portion: 2 cookies

Recipe made 12 cookies

114 kcal per cookie

Ingredients 

  • 1 1/2 cups shredded unsweetened coconut
  • 2/3 cup almond flour
  • 1/4 cup pure maple syrup
  • 3 tbsp coconut oil
  • 1 tsp lemon juice
  • zest of one lemon
  • 1/2 tsp pure vanilla extract
  • 1/8 tsp sea salt

Instructions 

  1. Preheat oven to 200 degrees F.
  2. Prepare a baking sheet with parchment paper or silicone baking mat.
  3. Add coconut, flour, syrup, coconut oil, lemon juice, lemon, vanilla, and sea salt to a food processor.
  4. Pulse until well blended and mixture begins to clump together.
  5. Scoop mixture using a cookie scoop and place on cookie sheet.
  6. Bake in oven for 10 minutes. Turn off oven and leave cookies inside for an additional 15 minutes.
  7. Remove the cookies from the oven and allow them to completely cool.
  8. For further notes regarding this recipe visit spoonful of flavor.

Day 2 


 

Breakfast 

Prosciutto quiche in a cocotte 

DSC_1892

DSC_1893

DSC_1899

Thoughts: I really enjoyed this dish. I love prosciutto! And the kick of the jalapeño was really nice. I would definitely make this dish again. 4/5 

Ingredients (this was my portion, along with 1 slice of toast, 1 tsp butter, 1 tsp natural peanut butter and 1 cup of whole strawberries)

  • 2 slices prosciutto
  • 1/2 tbsp sunflower oil
  • 1 clove garlic, minced
  • 1/2 cup swiss chard, stem removed and chopped
  • 1 egg
  • 2 tbsp 1% milk
  • 1 tbsp parmesan
  • 1/4 cup red pepper
  • 1 tbsp jalapeño
  • 1 tbsp chives
  • 1/2 tbsp basil

Instructions 

  1. Preheat oven to 400 F.
  2. Place prosciutto in cocotte, almost forming a crust. Bake for 3-5 minutes, just until prosciutto crisps slightly. Remove from oven and set aside.
  3. Warm a frying pan on medium-low heat. Add oil and minced garlic. Cook until fragrant and golden brown, add swiss chard and sauté until tender. Set aside and allow to cool.
  4. In a bowl mix together egg, milk, parmesan, red pepper, jalapeño, chives, basil and cooled swiss chard.
  5. Pour quiche mixture into prosciutto crust and place back into the oven. Cook quiche for 15-20 minutes. Serve with toast and fruit.

Snack

Lunch

Basil and mushroom pizza 

DSC_1902

DSC_1904

DSC_1905

DSC_1912

 

DSC_1908

Thoughts: I love mushrooms! Sorry Amy I know this a nightmare week for you, but I feel like you could possibly grow to love mushrooms if you ate them like this! The addition of truffle oil at the end of sautéing mushrooms provides the most decadent flavour!

I swear you could add truffle oil to Lucky Charms and people would think you were a Le Cordon Blue certified chef! (Just kidding that would be disgusting, please do not try that!) Truffle oil can elevate specific dishes to a gourmet restaurant level. But be careful, a little goes a long way! I never add more than a 1/4 tsp.

This dish definitely has rich flavours, so if you are in the mood for something light this will not hit the spot. But I would definitely make this again. 5/5

Ingredients (This was my portion) 

  • 1 tbsp basil pesto
  • 1 whole grain pita
  • 1 tsp sunflower oil
  • 1 garlic clove, minced
  • 1 cup mixed mushrooms (1/2 cup shiitake and 1/2 cup pearl crimini mushrooms), washed and halved
  • 1/4 tsp white truffle oil
  • 2 tbsp mozzarella
  • 1 tbsp parmesan

Instructions 

  1. Pre-heat oven to broil.
  2. Spread 1 tbsp pesto on whole grain pita.
  3. Warm a frying pan on medium-low heat. Add oil, garlic, and mushrooms. Sauté until garlic is fragrant and mushrooms are tender and nicely browned. Add truffle oil at the very end, stir and remove from heat. Spread over top of pita.
  4. Top mushrooms with mozzarella and parmesan cheese. Place pita in the oven for 3 minutes or until cheese has melted and is golden brown. DO Not leave the pizza and forget about it, it can burn really quickly. I recommend watching pizza until it is perfectly bubbly and golden.

Dinner

Honey lemon chicken with quinoa and roasted coconut sugar peas 

DSC_1917

DSC_1924

DSC_1925

DSC_1927

DSC_1940

 

DSC_1950

DSC_1942

Thoughts: The whole family enjoyed this dish. It was simple to make and had a great lemon flavour. I did find the sauce was a bit too thick so I would most likely add less cornstarch next time. I was actually shocked when I saw it called for 2 tablespoons, that portion seemed way off to me consider the portion of the other liquids in the sauce. I would make this again 4/5.

Original Recipe: http://www.gimmesomeoven.com/skinny-honey-lemon-chicken-recipe/

My portion:

  • 1 small chicken breast
  • 2 tbsp sauce
  • 1/2 cup quinoa
  • 1/2 cup sugar peas

Instructions 

Chicken

  • 1.5 lbs boneless, skinless (raw) chicken breasts, cut into bite-sized pieces
  • 3 tbsp soy sauce
  • 2 tbsp rice wine vinegar
  • salt and pepper
  • 1 tsp olive oil

Honey lemon sauce

  • 3/4 cup chicken stock
  • 1/4 cup fresh lemon juice
  • 3 tbsp honey
  • 2 tbsp cornstarch (sauce was very thick, if you would prefer a thinner sauce I would add less cornstarch)
  • zest of 1 lemon
  • pinch of ground ginger
  • sriracha (optional for heat)

Toppings (optional)

  • toasted sesame seeds
  • thinly-sliced green onions
  • extra lemon zest
  • lemon slices

Instructions 

  1. To a large ziplock bag add chicken, soy sauce and rice wine vinegar. Toss chicken with marinade until it is evenly coated. Refrigerate for at least 10minutes, but no longer than 8 hours.
  2. Start to prepare quinoa according to package directions.
  3. In a medium sized bowl whisk together all of the honey lemon sauce ingredients: stock, lemon juice, honey, cornstarch, lemon zest, ginger and potentially sriracha. Set sauce aside.
  4. After chicken has been marinated, warm a skillet with oil on medium-high heat. Add chicken to skillet, season with salt and pepper and discard extra marinade.
  5. Cook chicken until cooked through and there is no pink. About 5-7 minutes. Stir chicken occasionally to ensure even cooking. Transfer chicken to another plate.
  6. Using the same skillet add the honey lemon sauce. Remaining on medium-high, cook the sauce until it gently boils and begins to thicken.
  7. Add the chicken back to the skillet and mix with the sauce.
  8. Serve chicken immediately over cooked quinoa and top with desired toppings.

Roasted coconut sugar peas

DSC_1919

Thoughts: I do not know if I can even claim this as a recipe considering there are only 2 ingredients and it is the simplest thing ever to make. It was delicious and I would definitely prepare my roasted vegetables this way again. I love the flavour that coconut oil gives to veggies and coconut oil cooking spray is amazing because you have better control over portion amount and distribution. 5/5.

Ingredients 

  • Sugar peas
  • Coconut cooking spray

Instructions 

  1. Preheat oven to 400 degrees F.
  2. Spread sugar peas on a baking sheet. Quickly spray with coconut cooking oil.
  3. Roast in oven about 10-15 minutes. Until peas are tender and golden brown.

Day 3 


 

Breakfast 

Coconut, key lime, and chia fruit salad with a hardboiled egg 

DSC_1954

DSC_1955
Charley on strawberry quality control!

DSC_1971

DSC_1972

 

DSC_1962

DSC_1975 2

DSC_1999

Thoughts: This was okay. Nothing to crazy innovative with this dish, I was actually surprised someone claimed this as a recipe. It is just a classic fruit salad with yogurt. I added the chia seeds and coconut. 3/5

Inspired by: http://www.carlsbadcravings.com/easy-key-lime-honey-almond-granola-fruit-salad/

My Portion 

  • 1 cup fruit salad
  • 1/4 cup yogurt mixture
  • 1 tsp shredded unsweetened coconut
  • 1 1/2 tbsp granola
  • 1 hardboiled egg seasoned with pepper

Ingredients

  • 100g coconut greek yogurt
  • 100g key lime greek yogurt
  • 1 tbsp chia seeds
  • Juice of 1 lime
  • 1 cup blueberries
  • 1 cup raspberries
  • 1 cup strawberries, quartered
  • 1 cup green grapes, halved
  • 1/2 small cantaloupe
  • 1 tsp shredded coconut
  • 1 1/2 tbsp granola (I used a honey and oats flavour)
  • 1 egg, hardboiled

Instructions 

  1. In a large bowl mix together all of the fruit, blueberries, raspberries, strawberries, grapes and cantaloupe. You can obviously be flexible with what fruit you use depending on what is fresh and in season.
  2. In a medium bowl mix together yogurt, lime juice, and chia seeds.
  3. Serve yourself 1 cup of fruit salad and top with yogurt, granola, and shredded unsweetened coconut. Serve with a hardboiled egg seasoned with pepper. I kept my yogurt mixture separate from my fruit salad so that the leftovers would keep well in the refrigerator.

Lunch 

Beet, chard, and goat cheese stuffed portobello mushrooms 

DSC_2020

DSC_2021

DSC_2023

DSC_2025

DSC_2028

DSC_2030

DSC_2034

DSC_2041

Thoughts: I think the two ingredients that pair the best together, out of all the other pairings out there, has to be roasted beets with goat cheese!!! This heavenly combination inspired this dish that I created. I would definitely make these again. They were the perfect portion size for lunch, but they would also make an excellent side dish. 5/5 (Sorry Amy another mushroom dish)!

Ingredients (My portion) 

  • 1 large beet, peeled and cubed
  • 1 tsp sunflower oil
  • 3-4 swiss chard, leaves washed, removed from stem, and chopped
  • 2 teaspoons extra virgin olive oil
  • 1 garlic clove, minced
  • 32 g goat cheese
  • 2 portobello mushrooms caps, washed, stems and gills removed
  • 2 tsp worcestershire sauce

Instructions 

  1. Preheat oven to 400 degrees F.
  2. Mix beets with sunflower oil and spread on a baking sheet. Place in oven and cook until beets can be pierced easily with a fork. About 15 minutes.
  3. Meanwhile, add extra virgin olive oil to a frying on medium heat. Add garlic to oil and cook until fragrant. Once fragrant add swiss chard to the pan and cook until the chard is reduced down and tender.
  4. In a bowl combine together beets, swiss chard and goat cheese.
  5. Stuff prepared mushroom cap with the beet mixture. Top each stuffed mushroom cap with 1 tsp of worcestershire sauce.
  6. Place on baking sheet and cook in 400 degree oven until portobello mushroom is nice a tender. About 20-25 minutes. Enjoy!

Dinner 

Slow cooker prosciutto wrapped apple chicken 

DSC_2011

DSC_2012

DSC_2016

DSC_2019

DSC_2045

DSC_2052

Thoughts: I will definitely make this again! It was amazing! I love slow cooker recipes that are simple and different from the predictable roast. Everyone approved this dish. 5/5 

Note: I would not normally use packaged pasta in a recipe, but I had some that I wanted to use up. Not the healthiest option.

Original recipe:  http://www.chef-in-training.com/2012/09/slow-cooker-bacon-wrapped-apple-bbq-chicken/ 

My portion 

  • 1 small chicken breast
  • 1/2 cup penne
  • 1/4 cup sauce
  • 1 cup salad
  • 1/2 tbsp dressing

Ingredients 

  • 6 boneless skinless chicken breasts (I made enough to have leftovers for lunch on day 4)
  • 1 cup BBQ sauce (I used Newman’s Own Honey BBQ)
  • 1/4 cup brown sugar
  • 1/8 cup lemon juice
  • 5 small apples, peeled and chopped (original recipe used gala apples so I did too)
  • 12 slices of prosciutto (or 2 slices per chicken breast)

Instructions 

  1. In a large bowl , mix together BBQ sauce, brown sugar, lemon juice and apples.
  2. Wrap each chicken breast with two slices of prosciutto and place in a greased slow cooker.
  3. Pour BBQ-apple sauce over prepared chicken and cook on low for 6-8 hours, or until chicken is done.

 

Day 4 


Breakfast 

Huevos Rancheros with Avocado Salsa Verde

DSC_2062

DSC_2066

DSC_2069

DSC_2071

DSC_2072

DSC_2073

DSC_2078

DSC_2079 

Thoughts: I found this recipe on COOKIE + kate, a super cute vegetarian blog (just for you Kristen!). Just like I am not a vegan, I am not a vegetarian. But Kate has some great looking recipes on her blog that seem very health conscience.

You have to be very careful when they hear the word vegetarian, vegan, or gluten free. Those words do not automatically mean healthy! For example, consider the classic version of eggplant parmesan. Yes there is eggplant, but there is also a brick of cheese. Similarly, slurpees and candy are also vegetarian.

This recipe was simple to make and full of flavour. I made 2, but honestly I should have only had one; I was so full! I give this recipe a 5/5. I am excited to use more of Kate’s recipes in future meal plans.

Adapted from: http://cookieandkate.com/2013/huevos-rancheros-avocado-salsa-verde/

My portion 

2 Broghies

1/4 cup black bean mixture

2 1/2 tbsp avocado salsa

15 g feta

2 eggs

1/4 cup tomatoes

1/2 tsp sriracha

1/2 tsp ranch dressing

Ingredients 

Spicy black beans

  • 1/2 can black beans, rinsed and drained
  • 2 tsp sunflower oil
  • 2 shallots, sliced
  • 1/4 tsp chili powder
  • 1/4 tsp cumin powder
  • pinch of cayenne pepper

Avocado salsa verde

  • 1/4 cup salsa verde
  • 1/2 avocado, pitted
  • big handful cilantro (I skipped the cilantro)
  • 1/2 jalapeño, deseeded and roughly chopped (I skipped this as well because the salsa verde that I used was already super spicy)
  • 1 garlic clove, roughly chopped
  • tbsp lime juice

Everything else

  • 2 corn tortillas (Again the grocery store was out of corn tortillas so I used the Broghies again and they worked great).
  • 4 eggs, fried
  • 15 g feta
  • 1/4 cup chopped tomatoes
  • drizzle of hot sauce (1/2 tsp)
  • drizzle of ranch dressing (optional, I added it to help with the heat, 1/2 tsp)
  • 1 cup mixed fruit

Instructions 

  1. Prepare the spicy black beans. Add sunflower oil to a frying pan on medium-low heat. Add shallots and cook until golden brown and translucent.
  2. Add chilli powder, cumin and cayenne pepper to the frying pan along with the beans and 1/4 cup water. Mix together and cover.
  3. Reduce heat and let the bean mixture simmer for 10 minutes. If water evaporates before the 10 minutes is up, add a splash of water.
  4. While beans are simmering, add avocado, garlic, salsa verde, and lime juice (also add cilantro and jalapeño if you desire) to a food processor and puree until smooth. Again, I just used my immersion blender. The original recipe recommends warming the salsa mixture on the stovetop or in the microwave. I didn’t, but it is up to you.
  5. Remove beans from heat when done and mash. I used my immersion blender, but you can also just mash the beans by hand.
  6. Cook eggs just before you are ready to assemble. I fried my eggs with just a quick spray of cooking spray and no other added fat.
  7. To assemble, start with corn tortilla or Broghies. Spread 2 tbsp bean mixture per tortilla, followed by 1 tbsp avocado and salsa mixture, feta, egg, tomatoes, sriracha, and ranch dressing. Serve with 1 cup of fruit.

Lunch 

Leftover slow cooker prosciutto wrapped apple chicken

DSC_2087

  • 1 small chicken breast
  • 1/3 cup penne
  • 1 1/2 tbsp bbq sauce
  • 1/4 cup apples
  • 1 cup salad
  • 1/2 tbsp dressing

Dinner 

Asian flank steak marinade 

DSC_2100

DSC_2114

DSC_2126

DSC_2150

Thoughts: This was delicious! Amazing marinade! Jordan said that this entire dish, along with the sesame cauliflower, was his favourite meal so far! 6/5! I also served this with roasted asparagus on the side.

Original recipe: http://www.justataste.com/2013/06/best-asian-flank-steak-marinade-recipe/

My Portion: 

  • 85 g steak
  • 1 cup cauliflower
  • 8 asparagus spears

Ingredients 

  • 1 (1 1/2 – 2 pound) flank steak (They were out of flank steak so the butcher gave me a top sirloin, cut similar to a flank steak. It worked great and was cheaper than flank steak)
  • 1/4 cup soy sauce
  • 1/4 cup balsamic vinegar
  • 1/2 cup vegetable oil
  • 3 tbsp honey
  • 4 garlic cloves, minced
  • 2 tbsp minced fresh ginger
  • 3 scallions, thinly sliced

Instructions 

  1. In a medium bowl mix together soy sauce, balsamic vinegar, oil, honey, garlic, ginger and scallions.
  2. Add steak to a large ziplock bag and pour marinade over top. Seal the bag and mix meat with marinade.
  3. Place the ziplock bag in a bowl and put in the refrigerator and marinate over night, or for a minimum of 10 hours.
  4. When ready to cook, preheat your cooking surface (bbq, or stove top grill pan). Remove steak from marinade, discard the leftover liquid, and sear steak on each side until it is cooked to your desired doneness. (I found that I had to sear the steak and then finish cooking the meat in the over at 375 degrees F to get the steak to a perfect medium rare [an internal temperature of 145/150 degrees F]).
  5. Let steak rest for 5-10 minutes and then slice against the grain and serve.

Paleo Oven-Fried Sesame Cauliflower 

DSC_2089

DSC_2090

DSC_2093

DSC_2097

DSC_2098

DSC_2123

Thoughts: I could eat this every day! It was AMAZING! The perfect crunchy and sticky texture, and the glaze had the most delicious flavour! Putting the cauliflower back in the oven after adding the glaze allowed it to set properly, I would make it that way every time! I will definitely make this again! 6/5! 

Original recipe: http://www.preppypaleo.com/2014/01/paleo-oven-fried-sesame-cauliflower.html

Ingredients 

Cauliflower

  • 1 head cauliflower, cut into florets
  • 1/4 cup tapioca or arrowroot starch (I just used whole wheat flour, I wasn’t worried about keeping it paleo)
  • 1/4 cup coconut milk
  • 1/2 tsp garlic powder

Glaze

  • 1/2 cup coconut aminos (I just used soy sauce)
  • 1 tbsp dark sesame oil
  • 3 tbsp raw honey (I used normal honey)
  • 1/4 cup rice wine vinegar
  • 1/2 tbsp freshly grated ginger
  • 1 tsp chilli garlic sauce (I used sriracha)
  • 2 minced green onions
  • 1 tbsp sesame seeds

Instructions 

  1. Preheat oven to 450 degrees F and grease a baking sheet.
  2. Combine starch, milk, and garlic powder in a large bowl (I had a large head of cauliflower so I doubled the coating recipe). Add cauliflower florets and toss to coat.
  3. Lay out in an even layer on the baking sheet and bake for 25-30 minutes, turning once.
  4. While cauliflower cooks, mix together coconut aminos, sesame oil, honey, vinegar, ginger, and sriracha.
  5. Remove cauliflower from oven and toss with glaze. (I put my cauliflower back into the oven to set the glaze, but you do not have to).
  6. Garnish with minced green onion and sesame seeds. Serve immediately.

4 Comments

  1. I’ll right away grasp your rss feed as I can not find your
    email subscription hyperlink or e-newsletter service.
    Do you have any? Please permit me understand so that I may just subscribe.
    Thanks.

    1. Thanks for inquiring. I do have an email subscription on my site, but a lot of people have been having troubles finding it. So I just put up a pop up email notification. Let me know if you have troubles finding it.

  2. I have recently started a web site, the information you provide on this web site has helped me greatly. Thank you for all of your time & work. “The inner fire is the most important thing mankind possesses.” by Edith Sodergran.

Comments are closed.