Tasty Thursday Week #9; Meal Plan & Recipes

  Breakfast Lunch Dinner Snacks (2)
Monday 1 cup Heritage Flakes Cereal½ cup milk1 hard-boiled egg4 strawberries Salad & Chicken La-Style Chimichurri Tacos Smoothie

Hummus & crackers

Tuesday 1 cup Heritage Flakes Cereal½ cup milk1 hard-boiled egg4 strawberries Left over taco Pineapple Not-so-fried rice Hummus & carrots

Apple & peanut butter

Wednesday Yogurt, berries and sliced almonds Green Juice Left over taco & edamame Ginger Sesame Salmon with left over pineapple not-so-fried rice and salad Apple & peanut butter Hummus & carrots
Thursday Yogurt, berries and sliced almonds Green Juice Left over salmon &Salad with vinaigrette Whole Wheat Pasta with lentil meatballs and homemade sauce Smoothie

Hard-boiled egg

Friday Yogurt, berries and sliced almonds Green Juice Left over Indian trio Grilled Turkey breast Salad with vinaigrette Apple & peanut butter Veggies & black bean dip
Saturday Pumpkin French Toast With yogurt & berry syrup Grilled Turkey breast Salad with vinaigrette Indian Buffet Trio: Saag Aloo, Chana Masala, and Vegetable Briyani, with Garlic Naan Smoothie

No-Bake Almond Joy Energy Balls

Sunday Pumpkin French Toast With yogurt & berry syrup Thai chickpea burger Salad with vinaigrette Cheesy Broccoli Soup Kale chips

No-Bake Almond Joy Energy Balls

 

Food Pic ChallengeYesterday’s TERRAFIT challenge was to post photos of all the food we ate that day. The daily goal is to have 6 meals. I thought I’d share it here so I could show you just how good I’m eating on this program. I don’t feel like I’m denying myself anything.

*-Breakfast: Fresh Juice: 1/2 cup coconut water, 1/2 cup spinach, 3/4 green apple, 2 celery stocks, 1/2 a cucumber, 1/2 a zucchini, 1/2 cup of pineapple and a little ginger

1/2 cup 0% greek yogurt, 1/2 cup blackberries and 6 almonds sliced.

*-Since starting the challenge I made a rule that I can have 1 cup of coffee a day BUT only after breakfast and a glass of water with lemon essential oils. It’s amazing how much better I eat when I start my day off right instead of with a couple cups of coffee.

*-Lunch – black bean, mushroom and tomato rice taco in a whole wheat wrap and a side of edamame

*-Afternoon snack carrots and hummus with a glass of Kambucha.

*- Morning & after dinner snack; a banana and TERRA GREENS

*-Dinner: Ginger Sesame salmon, leftover pineapple not-so-fried rice and greens with a ginger lime tahini dressing.

 

May 29th, 2015 · No Comments ·

Cheesy Broccoli Soup in Sourdough Bread Bowls

(from Chloe’s Kitchen)
This soup has a smooth cheesy base with hearty chunks of tender broccoli. I always turn to this recipe when I’m in need of a cozy comfort-food fix. This dish is a perfect cure for rainy-day blues. Served in a crusty sourdough bread bowl? Yes, please!

4887f9d65ddf5689e4afa6260d75628dIngredients:

2 tablespoons olive oil, plus extra for brushing
1 onion, chopped
Sea salt
2 cloves garlic, minced
2 cups vegetable broth
2 cups soy, almond, or rice milk
1 bunch broccoli, florets cut, stems trimmed, peeled & chopped
3/4 cup nutritional yeast flakes
2 teaspoons lemon juice
freshly ground black pepper
8 regular sourdough loaves or 16 small sourdough breads

Directions:

Preheat the oven to 350 degrees.
 
In a large pot, heat 2 tablespoons oil over medium-high heat, and sauté onions until soft. Season generously with salt, add garlic, and let cook a few more minutes.
Add broth, nondairy milk, and broccoli. Bring to a simmer, cover, reduce heat to medium-low & let simmer for 20 minutes until broccoli is tender.
Spoon out a small amount of broccoli florets and reserve. In batches, transfer the remaining contents of the pot to a blender and puree. Return pureed soup to the pot and add the reserved broccoli florets. Over low heat, stir in nutritional yeast until incorporated. Add lemon juice and season with salt and pepper. Mix well.
Slice the tops off each sourdough bread; and using a spoon and/or knife, hollow out the inside. Cut or tear the removed bread into bite-sized chunks and set aside. Brush oil on the inside of each bowl to seal the bread so that the soup will not leak out. Place bread bowls on a baking sheet and bake for 15 minutes, or until lightly browned on the inside. Remove from oven and place each bread bowl into a soup bowl. Ladle the soup into the bread bowl and serve with the bread chunks.

May 28th, 2015 · No Comments ·

Indian Buffet Trio – Saag Aloo, Chana Masala, Vegetable Biryani & Garlic Naan

Alright, so this Indian Buffet Trio looks overwhelming and admittedly is a bit labour intensive. It’s 4 dishes so obviously it isn’t your fast and easy meal for the week. However, it is delicious! and well worth the effort. My mother-in-law said if I had told her it was take-out she would have believed me. AND there are some tips for preparing in advance so you don’t have to do it all at once.

Again this is another recipe from Chloe’s Kitchen. I really do LOVE this cookbook.

Make-Ahead Tip: The Chana Masala and  Vegetable Biryani can be made in advance and kept froze for up to 1 month or refrigerated for 3-4 days.

Ingredients:

Saag Aloo
1 large russet potato, peeled and chopped into 1/2 inch cubes
1/2 cup raw cashews
1/2 cup water
1 tablespoon canola oil
1 teaspoon freshly grated ginger
1 1/2 teaspoons curry powder
1 1/2 teaspoons ground cumin
1 1/2 teaspoons ground coriander
5 oz. baby spinach, ripped or chopped into bite-sized pieces
3 garlic cloves, minced
Sea salt
Ground black pepper
1 tablespoon tomato paste

Chana Masala
2 tablespoons olive oil
1 onion, chopped
Sea salt
3 garlic cloves, minced
1 teaspoon freshly grated ginger
1 teaspoon ground turmeric
1/2 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1 large pinch cayenne pepper
15 oz. can chickpeas, rinsed and drained
2 tomatoes, chopped
1/2 cup water
Ground black pepper
1/4 cup fresh cilantro, chopped
1 tablespoon brown sugar
2 teaspoons lemon juice

Vegetable Biryani
2 tablespoons canola oil
1 onion, chopped
3 garlic cloves, minced
1 teaspoon freshly grated ginger
1 teaspoon ground cumin
2 teaspoons curry powder
1 teaspoon ground cinnamon
2 teaspoons sea salt
1 1/2 cups basmati rice (I used jasmine rice and it worked out fine)
1 tomato, chopped
1 cup frozen mixed vegetables
1/2 cup raisins
1 1/2 cups water
1 1/2 cups vegetable broth

Garlic Naan
8 garlic cloves, minced
1 lb. pizza dough
Flour
2 tablespoons Earth Balance margarine

Directions:


To Prepare Saag Aloo:

Veega Saag Aloo
Boil potatoes until fork tender


Cook potatoes in salted water in a small saucepan. Bring water to a boil and then let cook until potatoes are fork tender. Drain water, set cooked potatoes aside. 

Boil cashews in a small saucepan with enough water to cover them for 10 minutes, then drain. Put cashews and water in a blender and process until very smooth. Set aside.

Heat oil in a large skillet on medium-high heat. Add ginger, curry powder, cumin, and coriander. Cook a few minutes, while stirring. Add in spinach, garlic, cashew mixture, and potatoes. Let cook a few minutes, season with salt and pepper. Remove from heat, add in tomato paste and stir. Taste test it and add more seasonings if needed. Serve warm.


Saag Aloo – Chloe’s Kitchen


To Prepare Channa Masala:

Heat oil in large skillet on medium-high heat, add in onions. Season with salt and cook until softened and browned, 5-8 minutes. 

Add garlic, turmeric, cinnamon, cumin, ginger, cloves, and cayenne. Cook for a couple more minutes. Add in the chickpeas, tomatoes, and water. Season again with salt and pepper. 

Reduce heat to medium and cook for 10 minutes, uncovered. Add in cilantro, brown sugar, and lemon juice, stir to blend together. Serve warm. 

IMG_2744

To Prepare Vegetable Biryani:

In a large saucepan, heat the oil over medium-high heat and cook onions until softened. Add in garlic, cumin ginger, curry powder, cinnamon and salt. Cook for a few minutes. 


Stir in dry rice, tomatoes, frozen vegetables, and raisins. Let cook for another minutes (it may seem odd to cook when rice is dry, but it works out by the end). 


Add in water and broth and bring to a boil. Reduce heat to low, cover and cook for about 10 minutes or until rice is cooked and most of the excess liquid has been absorbed. Remove from heat and let the pan sit, covered for about 15 minutes. 



To Prepare Garlic Naan:


Preheat oven to broil and have a baking sheet ready.


Knead the minced garlic into your prepared dough until it’s evenly distributed, do this gently and slowly otherwise the garlic pieces will pop out as you stretch the dough. 


Split dough into 6 pieces, roll each into a ball, then roll out until flat and very thin (this is the part I struggled with, my dough kept bounces back and became too thick).  


Place flattened circles onto baking sheet and brush with melted margarine. Broil for 2-3 minutes then flip, brush more margarine on other side and broil again for 2 minutes. You should see some brown spots and hear some sizzling.

May 28th, 2015 · No Comments ·

Pineapple Not-so-fried Rice Recipe

Pineapple Not-So-Fried Rice

This dish is absolutely delicious. I’m not a huge fan of tofu so I don’t use it that often but in this dish it tastes wonderful. The whole family enjoys this yummy meal but it also makes a wonderful potluck dish. I hope your family enjoys it as much as ours.

(recipe from Chloe’s Kitchen)

IMG_3023

Ingredients:

1 14 ounce package extra-firm tofu, drained

2 tbsp soy sauce

1 pineapple, or 1 1/2 cups diced pineapple

1 tbsp canola oil

1 onion, thinly sliced

sea salt

3 cloves garlic, minced

2 tsp curry powder

1 tsp ground coriander

1 tsp chili-garlic sauce (optional – I leave this out because of the kids)

3/4 cashews

1 carrot, peeled and shredded

1/2 cup frozen peas or edamame shelled

1/2 cup raisins

3 cups cooked rice, preferably jasmine

1/4 cup vegetable broth

Directions:

Preheat the oven to 325 degrees. Grease a small baking sheet.

Press the tofu – tofu retains a lot of water so pressing out the water allows the tofu to take on more flavour. set the tofu on a flat surface, wrapped in paper towels or a clean kitchen towel. Then stack something heavy, like canned food or books on top. Let the tofu sit for 20 minutes.

After pressing, cut the tofu into 1/2 inch cubes. In a bowl, toss tofu with soy sauce until each cube is coated. Place in one layer on the prepared baking sheet. Bake for 45 minutes, turning the tofu a couple of times with a spatula. Remove from oven and set aside.

To prepare pineapple cut in half lengthwise using a sharp knife. Remove the flesh and cut into bite-sized pieces. Set aside 1 1/2 cups for this recipe, and save the rest for another use. Reserve the shell for serving.

pineapple-not-so-fried-rice-

In a large skillet or wok, heat oil over medium-high heat and saute onions until soft and lightly browned. season with salt. add garlic, curry, coriander and chili-garlic sauce (if using) and let cook a few more minutes. Add cashews, carrots, peas, raisins, rice, broth, pineapple, and tofu. Cook until heated through and adjust salt to taste. Serve the rice like they do in Thailand – in the pineapple shell!

 

 

 

May 28th, 2015 · No Comments ·

Tasty Thursday Week #8; Meal Plan & Recipes

This week I’m taking it up a few notches in the meal planning world. You see I started the TERRAFIT 90 Day Challenge this week. Which means I’m thinking more about what I’m eating all day long. I know for me planning is key to success so I’m planning all the food I eat in a day instead of just one meal a day. Feels a bit overwhelming but I created a new template and know I have loads of great healthy recipes to pull from.

I’ve decided to share my TERRAFIT Challenge journey on my Instagram and Facebook pages. Mainly to help me stay motivated and accountable but maybe I’ll inspire someone else to get fit and create a healthier lifestyle along the way. If you are interested in learning more about the TERRAFIT Challenge email me or leave a comment below with your email address.

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One of the TERRAFIT Daily challenges was to write three goals and post them where you will see them in multiple places. My goals 1) lose 20lbs 2) fit into my bridesmaid dress (size 10 currently in a size 12) 3) run up the big hill I live on without stopping (currently winded when walking up it). I’ve posted mine on my bathroom mirror, on my fridge and in my workout area.

 

 Weekly Meal Plan

  Breakfast Lunch Dinner Snacks (2)
Monday 1 cup Heritage Flakes Cereal½ cup milk1 hard-boiled eggFresh juice Potluck Shrimp JambalayaSalad & vinaigrette apple & peanut buttersmoothie
Tuesday 1 cup Heritage Flakes Cereal½ cup milk1 hard-boiled eggFresh juice Salad & vinaigretteLeftovers Whole Wheat Spaghetti, Mediterranean lentil meatballs & homestyle spaghetti sauce Smoothieapple & peanut butter
Wednesday Apple Overnight OatsFresh juice Salad & vinaigretteLeftovers Chicken souvlakiQuinoa Greek saladTsatziki Apple & peanut butterSalt & vinegar roasted chick peas
Thursday Apple Overnight oatsFresh juice Greek salad chicken wrap With tsatziki Dinner Out Apple & peanut butterMexican dip & crackers
Friday Apple Overnight oats Field Trip (packed lunch veggies & hummus/wrap) Black Bean BurgersSalad & vinaigrette Apple & peanut butterHummus & carrots
Saturday Overnight Pumpkin Pancakes Black Bean BurgerSalad & vinaigrette Coconut Peanut Noodles Kale chipsSmoothie
Sunday Overnight Pumpkin Pancakes Lunch Out Leftovers Apple & peanut butter

 

 Apple Overnight Oats Recipe:

1 cup rolled oats, 1 1/2 cups almond milk, 1/4 cup chia seeds, 1 large banana mashed, 1/2 ground cinnamon, 1 apple pealed and chopped, 1 tbsp maple syrup or agave nectar (optional) mix it all together and refrigerate overnight. Give it a good stir in the morning before serving. I’ve also added hemp seeds before.

 

Vinaigrette Recipe:

1 tbsp oil olive

1tsp balsamic vinegar

1/2 cinnamon

 

Here is the new Meal Plan Template

May 21st, 2015 · No Comments ·