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It’s all about warm Winter salads this week.

I am often asked how I balance out my menus for so many different diets… my trick is to make a dish that items can be added or taken away, and salads are perfect for this, they are also a great way to change up the seasonal vegetables… Fall and Winter Salads are delicious, lots of roasted squashes, butternut, acorn and even my favorite squash the delicata, switch it up, try different squashes to keep dishes interesting, you can even throw in some sweet potatoes or yams.

Fill your salad with lots of seasonal greens, kale is a firm favorite in my house as long as it’s finely chopped I will add, it is full of nutrition and it works well in a robust winter salad, add in some spinach, and toss in some arugula (rocket) leaves for a little peppery spice. Next on my winter salad is broccoli or cauliflower, chopped finely, again for the fussy eaters in my house, it’s raw and totally delicious, blended with the other ingredients you will hardly know it’s in there.

Add in some carbohydrates, always whole grain as Jamie would say, quinoa is high in protein, farro, barley, wild rice, brown rice, whole grain couscous… your options are limitless, switch it up add potatoes, celeriac is a great choice roasted or add a little whole grain pasta, again so many different shapes and sizes out there.

Keep your portion sizes small for carbs, balance this out with all the glorious veggies out there, you can add ribbons of carrots, chopped red onions, one of my new favorite things to bake and add to salads is the humble beet, add chopped cabbage, red or green it works so well in a robust winter salad, add in some grape tomatoes, thinly sliced asparagus spears… just have fun, think lots veggies and think about eating lots of different colors within your dish.

Well I will put my hand up and say I never used to like fruit in my salad, I don’t know what it was about the sweet and savory combination, but it definitely was not my favorite, fast forward a few years and I love it, it just goes to show if you persist you can grow to love all different kinds of foods… anyway my go to fruit for my winter salad is pomegranate, the juice as you tap those little nutrition packed seeds onto your salad add into the dish to create its own dressing, they are bright and vibrant, and most definitely add a pop of color and nutrition to your plate. Apples and pears are definitely in season right now, so think about slicing or chopping and tossing them throughout your dish to add in some sweetness.

Last but not least is your protein, well this one is easy if you are a meat eater, seared turmeric chicken Jamie Oliver style is one protein that packs a punch of flavor and is an excellent anti inflammatory aiding dish. Perfect pork belly is a fantastic protein to add to a robust winter salad. The list goes on, spicy sausages, apple sausages add a touch of Fall flavor, crispy ground beef, perfectly seared slices of steak… take your pick they are all fantastic to add to any salad dish.

Now if you are a vegetarian or vegan beans and lentils are a perfect accompaniment for your salad, black beans, garbanzo beans (chickpeas), pinto beans, kidney beans, white beans in all shapes and sizes, you can flavor them or you can just toss them in as they are. Now I am a huge lentil fan, red, green, French, I just love lentils, add them into a salad or make a soup to go on the side, they definitely are a great protein for a salad, Spring or Summer, Fall or Winter. Of course eggs are not vegan, but they are a powerhouse of nutrition, boil them and have them on the side of your salad, make an omelette to eat with your salad, either way eggs are good with everything. Avocados, what can I say, it’s protein packed along with other nutrition, it’s most definitely delicious and I know Florrie, Mabel and I could eat them all day and every day… add them to salad and you will most definitely be smiling.

In my house we are split with dressings and toppings, some of us love a good salad dressing, some of us like it creamy, some of us like it acidic, some of us even like our salad dry with no dressing… WHAT? I know that is crazy right? Whatever way we like our salad dressing, just make it healthy and delicious. I always leave my salad undressed, then everyone gets to choose how they want to eat it. Toppings are the same, some people do not like nuts, other like seeds, have fun add some crunch to your salad your way, think sesame or hemp seeds, sunflower or pumpkin seeds, nuts, nuts and more nuts, throw on whatever you have in and crunch away.

I could eat salad every day, that combined with a good yummy comforting soup is perfect Winter food for me… here are a few ideas to help plan your meals for this week, remember always have fun, get your children chopping, get them to help with each recipe, what I find in my house is if they have contributed to making our meal they are more willing to try it.

Tomato farro salad

Harvest salad

Warm Winter salad

Superb squash soup

Spiced parsnip and lentil soup with chili oil

English onion soup

Salads are a great way to eat the rainbow, they can be a complete meal with all of your food groups on one plate. Something that Jamie said in his Superfoods show was to add feta over your salad, not too much, think of it as a seasoning, that is most definitely my new way of thinking, another quick tip is to turn a can of garbanzo beans into hummus, spread it onto your plate and place your salad on top, a great protein , with great flavor… however you make your salad, have fun, chop away, different shapes and sizes, add texture and color, your body will definitely love you for it. ♥️

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A new beginning… its all about what we eat.

A while ago a friend on facebook gave me an idea… we are all becoming much more aware of eating healthier, in my family we have some health issues that need to be addressed and I am a firm believer in, we are what we eat, so its time to address those issues and get healthy again… so back to that idea, it was an idea to inspire others with a menu plan for each week, basically what we eat, we are vegetarian, we are plant based, we eat meat eaters, we are pre-diabetic and we are a clean healthy eating family… so here we go, my guide to eating healthily with a few tips here and there on other things, like reducing our waste, getting a huge bang for our buck with our groceries, becoming more eco friendly and how we can get our children not only excited by food but cooking too.

Welcome to my kitchen, I definitely am not a trained chef, I am not a nutritionist, I am an experienced Mom of 8 children, some grown up, some still in school and some still very small, we homeschool, we bake fresh bread and baked goods and we most definitely cook from scratch, fresh produce is a priority, and as much organic food as we can buy and we can afford is always number one on my list.

I have a family of very picky eaters, many years ago when my older children were much younger, I became proficient in adding in veggies into everything I made, I secretly cooked and blended a variety of healthy produce, then added them into my meals, although these days there has been many a cook book about how to do this, I was most definitely all about this many years ago… and still to this day, even though many of my children are older I still from time to time sneak the odd veggie or legume into a dish… I am all about nutrition and if I have to, I will lie, steal or sneak the vitamins and minerals into any dish.

I have gone from meal planning for 7 day increments to 3 days, with 10 people to cook for, 3 days is more manageable, not only to plan for, but to shop for.  The main priority is getting a balanced healthy diet, at all times.  I am a big Jamie Oliver fan, always have been, and always will be, after a few years break from watching his shows since moving to the US, I have recently been catching up on his newer shows, internet tv makes streaming his shows so much easier these days, he is so passionate about what he does, and his love for food is crazy, I am totally inspired to begin my own journey with health all over again.

I have three things in life that I am truly passionate about, number one is my family always, and joint second place is photography, I have taught myself how to take my camera off of auto mode and also how to use photoshop over the last 3 years, no mean feat believe me,  also, something many people may not really know is my passion for all things food, and this is my joint second place, cooking and eating healthily, the nutrition, what we need to fuel our bodies in the best way possible, I am so passionate about it, it has been suggested by several of my family members that I should train to be a nutritionist, I read so much all the time on the subject I am starting to wonder if they are right.

So lets begin now you know a little bit about me… this week is all about the soups for me, Winter is upon us, comfort foods to the max, having a warm nutritious soup on hand is always good for lunches, and even dinner, and I am all about the sides and what can I dip in that bowl of goodness.  I am all about reducing the fat these days, lowering our carbs and also bringing down the sugar content, once upon a time I would not have worried too much about adding sugar, these days I am always thinking of ways to reduce or add a natural sugar that is low on the glycemic index.  I have read several articles recently about how our bodies use the nutrition we put into them, what I was totally surprised about was how quickly some carbohydrates that we eat are turned into sugar in our bodies, making not all carbs equal, and the same for sugars, it appears that not all sugars are equal either.

Sometimes I love to experiment with recipes, but when I have a time crunch I am all for tried and tested recipes, although I have been known to mess around with a recipe from time to time, change ingredients, add in this and that… cooking is most definitely all about fun.

Soup number 1 for this week… an old favorite, very simple to make and very healthy… carrot and coriander soup.  I took the recipe and made it in my instant pot, a recent favorite purchase of mine, it makes cooking soup a breeze, you can start by sautéing your veggies then switch to pressure cooking, I loaded all the ingredients except the dairy and cilantro into the bowl, sealed it and set it to pressure cook for 3 minutes, you can then get on with other things whilst this wondrous machine does its thing… once it was finished I added in some oat milk, my favorite non dairy milk and the fresh cilantro, oh and let’s not forget at this point we need to season to taste, I then got my stick blender and in no time at all we had a delicious bowl of nutrition.

One cup of chopped carrots…

  • 52 calories
  • 12.26 grams (g) of carbohydrate
  • 3 g of sugars
  • 1.19 g of protein
  • 0.31 g of fat
  • 3.6 g of fiber
  • 1069 micrograms (mcg) of vitamin A
  • 7.6 vitamin C
  • 42 mg of calcium
  • 0.38 mg of iron
  • 15 mg of magnesium
  • 45 mg of phosphorus
  • 410 mg of potassium
  • 88 mg of sodium
  • 0.31 mg of zinc
  • 24 mcg of folate
  • 16.9 mcg of vitamin K

Making them a power house of super charged nutrition.

Soup number 2 for this week… another favorite, usually around Thanksgiving or Christmas time, using up the ham hock for flavor, these days the ham hock has been replaced with liquid smoke or sweet smoked paprika to replace that taste, but still as delicious and most definitely as nutritious… spit pea soup, vegetarian style.  I have made split pea soup for many years now, it is my husbands favorite over the years especially around Christmas time when we have had a ham, we use the bone with some of the meat still attached and cook it within the soup, these days my husband is a vegetarian so I needed to replace that smokey ham taste with something, and Smokey paprika is my favorite replacement. Split Peas will provide you with 21 grams of fiber and 28 grams of protein, among loads of other nutritional goodness, making it a fantastic winter comfort food soup.

Both soups are full of goodness, very budget friendly and you will be eating it for days to come, we just change up the sides, sometimes a roasted veggie sandwich with sourdough bread toasted, sometimes crackers and cheese, sometimes roasted squash or sweet potato wedges, today we had a quinoa salad with nuts, berries and roasted squash on the side, now I cannot claim to have made this one, but I know this guy called Trader Joe that can make life a little simpler sometimes.

‘[‘Tomorrow we are heading out for brunch, a great place we know, all made from scratch and all farm to table, my favorite.  I will be putting a lentil bolognese in the slow cooker for when we get home, some of us will have this with pasta and ground sausage, the rest of us will have it with roasted butternut squash wedges and a green salad.

Well that is what we are eating for the next few days, low carb, low sugar, but always healthy and nutritious, I try to incorporate seasonal fruits and veggies, so right now we are eating lots of squashes, pomegranates, apples and pears, all full of flavor and packed with lots of nutrition… (just a little hint, keep all those veggie scraps, do not throw anything away including the seeds from the butternut squash, freeze them ready for an awesome homemade, ultra budget friendly, almost free broth made in your slow cooker or instant pot, recipe to follow soon) Be happy and stay warm… and remember eat the rainbow. 🌈

 

 

 

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What is it like to be a Mom for Senior Prom…

It all starts many months before the actual day with Prom dress shopping…. well it does for us Moms of teenage girls. Junior Prom dress shopping turned into a nightmare last year, we could not find the perfect dress for our budget, we spent day after day, month after month visiting dress shops, we ordered and bought 4 dresses in total and then we finally decided on a dress that M had tried on in the very beginning, which by the way was always one of my favorites and ended up being such a bargain with extra discounts. Moving onto this year, with last years experience under my belt, I had a plan and a budget… one giant outlet dress shop and a free afternoon… well my plan was even more successful than I thought it would be… one shop, first dress we saw, 20 minutes later we were off to get lunch with the dress in our hands… so organized and off to a good start this year.

Next on our prom to do list was organizing the hair appointment well in advance, luckily our last minute hair appointment was so successful last year, we decided this was the perfect place for this year. We did leave shoe and bag shopping a little late but that worked out well in more ways than one. To be honest in all the preparation I was not prepared personally for the actual day….

After having 5 boys who I absolutely adore by the way, I got a beautiful dark hair baby girl, I remember touching her after she was born, trying to take in every moment of her being here, she is almost 18 now, she has challenged me in more ways than I thought possible, there have been fights, tears, laughter and so much joy, but I feel like I blinked and she was here going to Prom. I wasn’t prepared for the emotion that went along with Senior Prom before the actual day. I was and am so proud of everything she has achieved, this year has been challenging for her, but not only has she come out of High School on top with fantastic grades, a few Honors societies under her belt, but she has grown so much as a person, to see her smile light up on Friday melted my heart in ways I have never felt, different ways… I am so proud of each one of my children for who they are, who they have become, and each one of their achievements… and Friday afternoon was no different, except this time my baby was wearing a beautiful pink dress that made her sparkle in every way possible.

So what’s it truly like being a Mom of a Senior at Prom… well my day started with collecting the boutonnière for M, it was then my emotions began to go haywire, it was then I realized that today was truly bittersweet, my heart lit up with pride at this beautiful person she has become, but deep down I felt a huge weight, this day really does signify change, time to move on, but as a Mom it’s hard to let go, I’ve tried so hard this weekend not to be the over bearing mother of a daughter partying at Seaside, so many times I wanted to check she was ok, but I didn’t because I know this will be our life moving forward… college awaits this smart beautiful girl and I want her to enjoy every single moment of this new and exciting life… but I can tell you one thing I was so happy when she text me to say she was home yesterday afternoon.

Time please stop moving too fast, please slow down just a little, let me stay a while in this moment before we move on to a new and very different life… being a mother is challenging in so many ways but the rewards are more amazing than we ever imagined… that’s what being a mother of a Senior is all about… boy or girl they challenge us in ways we never expected but when it is time to fly our little nest called home, are we ready, will we ever really be ready… I think the answer to that will always be no, but we know the time has come to let our babies fly away but deep down inside we know they will always want to come home to us… life changes but our love will never change it will just grow and grow and grow.

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The land of the free…

Memorial Day weekend feels a little early this year, I guess because it’s almost a week before May closes out and June begins… despite feeling a little odd that we have celebrated and we have almost a week left in this month, we had an awesome time.

We celebrated an event that happened earlier last week on Saturday, Lewis’ Graduation with a glass or two of Prosecco, followed by an awesome family evening of chatting and laughter. Sunday was a fun day… NOT, we tackled the crowds at Costco in desperate need for some food it was a must… not one that I would have chosen if our cupboards weren’t completely bare.

Memorial Day was so much fun though… it started relatively early for us, Paul was preparing to take F and T to our local town parade, candy bags ready for the big collection and I was getting ready to take M to meet someone she has been chatting to on her college forum. We arrived in Morristown a little early so Century 21 is always a must to look around, for those of you who don’t know what Century 21 is, it’s a shoppers paradise with 3 floors of discounted brand clothes, shoes, homeware , make up, bags… you name it they have it… always so much fun to mooch around.

Later I had a couple of hours to myself, so after my much needed Starbucks I took myself and my new camera off to explore, it felt really weird for it just to be me, normally I have someone with me… but today just for an hour or two it was me, myself and of course my beloved camera… I love to people watch, so combined with awesome buildings Morristown didn’t disappoint, it was totally alive with Memorial Day crowds, sitting, chatting eating and just simply walking around.

Time flies when you are having fun… my final stop for the day was our friends Pool for a swim followed by a delicious BBQ. I met Paul and our children there, by the time I arrived F and T were already in the pool, splashing around with Jill, they had had an awesome time at the parade with their Dad and their candy bags were full, well fuller than they had been when they started the day, the sun was shining but the temperatures were so pleasant… it really was the perfect way to spend Memorial Day afternoon into the evening… friends, good food and beautiful weather.

Back to a normal week… last few weeks of schooling both home and High School… counting down until school is out for Summer Break, finally I will be able to kick back and relax a little… well almost I forgot we are about to enter Birthday Season in our house, and that is always a crazy busy time.

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Updated… almost Vegan, but not quite.

I’ve made a lot of vegan meals and experimented with vegan ingredients in old favorite recipes since I’ve been back from vacation… I have to say without a doubt they have all been delicious, using egg substitutes in waffles and baking was easy, and cutting down on oil in cakes using apple sauce has worked well, although I have been doing that for quite a while… I can even say the vegan, soy free provolone cheese is ok as long as it’s melted, but it’s good for that odd craving of something melty over your pasta or in a sandwich.

I plan nutritional breakfasts for Paul to take to work with him every day, this is one of my favorites gluten free, now vegan waffles, of course if you add dairy chocolate it makes it not vegan but as Paul is in no way vegan I treated him to a few chocolate nibbles to go with the unsweetened coconut on top of his waffles. I have made him vegan, dairy and gluten free breakfast every morning for the past two weeks including a vegan omelette and he has not complained once. I try to make my breakfast for the day with enough for two then Paul has it the next day… it’s worked well so far.

I have been almost dairy free for many years now, using nut or plant based milks in everything, but I had never thought to make it myself… until I started researching this Vegan trend, it was a complete surprise just how easy it was, you take your nuts or seeds and soak them for a few hours then you blend them in a blender with water, the amount of water depends on the consistency you require, I was making a cashew nut cream so obviously the liquid was less, but the outcome was delicious and I have used it in all my recipes instead of cream or yogurt. I also made a broccoli cream soup using the same technique, as you cooked your broccoli in broth you had sunflower seeds cooking with it soaking in the broth, once the broccoli was cooked you blended everything together including the sunflower seeds giving a nice creamy soup consistency… just delicious.

Now as any Vegetarian/Vegan knows a plant based diet includes a lot of chopping and prepping and when you have a super large family you need a little helping hand… I was on Facebook one day and this super fast chopping machine was being advertised, well I’m not usually one to watch the shopping channel or get hooked into buying something on screen, but this had me hooked, Paul was trying to tell me he found chopping therapeutic, but I guess when you do it once in a while it could be, but day after day, it really is not so much fun, or indeed therapeutic, so I took the plunge and ordered it… Paul was worried I would slice my finger on the blades and his worries were not unfounded as within the first 24 hours of owning my Veggie Bullet I have sliced my thumb twice, but you learn very quickly from your mistakes. After a shaky start, slicing my thumb, using the wrong lids for slicing and spiralizing, I have finally mastered my veggie bullet and I love it, there is quite a bit to wash up but my plan is to prep my veggies once a week looking at all my recipes… onions sliced thinly in seconds, eggplant sliced in less seconds than it took me to wash it, sweet potatoes spiralized before I could even heat the oil… it’s crazy and I will use it for a weeks worth of chopping preparation each week, with only one wash up required for the whole week.

So far each recipe I have made has been very tasty and nutritious, we have had Vietnamese noodle bowls, roasted veggie bowls, green lentil and spinach curry, roasted tomato soup with roasted rosemary potatoes, creamy broccoli soup, super easy green pasta and tonight we are having black bean taquitos with an enchilada sauce… each meal I make has to be planned with precision, gluten free, dairy free and a meat protein to accompany the dish, as I cannot make everyone give up meat, even though I would secretly love that and my food budget would sigh with relief if I didn’t have to include meat. Even when I made a creamy broccoli pasta no one guessed it did not contain milk or cheese, the roasted tomato soup was full of flavor and the broccoli soup was creamy just by using sunflower seeds, so even the veggie haters in my house have enjoyed the vegan dishes plus a little meat on the side for good measure.

On a final note… I came across this Pumpkin oatmeal cookie recipe when baking with my children the other day, I’ve never used arrowroot in my baking before and I wasn’t sure about it, but these gluten free, dairy free, vegan cookies were so delicious not one person guessed quite how healthy they actually were.

Am I going to declare myself a Vegan? Not quite, my love of sushi and a good cheeseboard occasionally are something I just don’t want to give up… but on the whole, day to day it feels good to eat like this, healthy, nutrition that is plant based, it is definitely much easier than I thought to leave out the dairy, including cheese and eggs, the recipes are delicious and flavorful… so almost a Vegan is just good enough for me.

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Do we really need a label for the way choose our diet?

Food and nutrition are a very important part of my life… I was a vegetarian in my teens, but then slipped into eating meat again as I had a family to cook for… in all honesty though I really don’t love meat and it is so easy for me to not eat it at all, being a vegetarian is easy for me but I can’t fully commit as I love fish, I don’t eat a lot but I totally still have it sometimes… I guess if we have to label it, I am a pescatarian, but as I hate labels I’m not going to go there with that one.

We have just returned from a trip back to England to visit family and friends, my husbands family seem to have all become Vegans, well not all of them but two of his siblings and their families… the thing I observed about Vegans is that it really is a trend at the moment, and new Vegans, not saying all new Vegans of course, seem to have to announce to everyone that they are Vegan and talk constantly about being a Vegan, I was wondering why that is, but it also had me intrigued, I have issues with dairy myself, I’ve replaced most dairy products in my diet and have found more comfort in my digestive system, but I do eat cheese occasionally and eggs most days… so being the researcher I am I decided to see if I could replace these things from my diet completely without missing them too much.

What I have found is very interesting… it seems on first glance that most vegan recipes are nutritionally balanced, the seasoning and flavors are enhanced to give delicious flavors and my favorite beans and lentils feature heavily. Eggs are replaced with a garbanzo bean flour batter and tofu scramble, cheese flavor is replaced with nutritional yeast, totally a healthy additive to use in your cooking. Egg replacements, like flax or chia seed egg are used in baking… so I’m set to change the way I cook and bake… no label for me though as this healthy eating Mama still loves her fish occasionally.

My first day back with jet lag still looming I made two vegan soups, one for lunch and one in the evening to go with grilled sandwiches… my lunch soup was delicious, Sweet potato and rice noodle soup with broccoli and white beans success, it was delicious and my husband had no idea it was Vegan, in the afternoon I set the broccoli, 2 cups of vegan broth, 2 cups of water and raw sunflower seeds in my slow cooker, I set it to cook for 3 hours on high, the Easiest cream of broccoli and cauliflower soup recipe really was, I finished the soup by blending the ingredients for 3 minutes in my blender, replacing it into the slow cooker and adding the remaining ingredients to warm through again… it was the best broccoli soup I’ve ever made, minus the cauliflower as I couldn’t get any organic cauliflower from the grocery store. For grilled sandwiches everyone except me had warm chicken and cheese, I decided to try vegan provolone cheese slices with my gluten free bread… after I melted the cheese and toasted the bread I really couldn’t tell a lot of difference with the cheese… again another success and I have leftovers for my lunch today, another win for me.

Today we started our day with waffles, gluten free, dairy free, egg free and Vegan, I took my favorite basic waffle mix and changed it slighly…

Serves 4 people

Each serving 2 waffles 188 calories

1/4 cup almond flour

3/4 cup gluten free all purpose flour

1/2 cup cashew nut milk (use whatever dairy free milk you have in)

1/2 cup water

1 tablespoon of agave

2 teaspoons of GF baking powder

2 tablespoons olive oil

1 tablespoon of vegan egg substitute and 2 tablespoons of water mixed together

1 tablespoon of milled flax seed

Blend all ingredients together until your batter is smooth… place 1/4 cup into your heated and oiled waffle make, close the lid and wait… when they are risen and golden serve with whatever you desire… as we just got back from vacation we had very little in our house, so I served ours with almond butter, cinnamon sunflower seeds and coconut toasted flakes… delicious and super nutritious.

I am now totally converted after making a vegan omelette with garbanzo bean flour, the chickpea and onion omelette is now a firm replacement for using eggs, I added nutritional yeast for a little cheese flavor and served it with toasted gluten free bread, a healthy protein packed breakfast all under 200 calories… the options are endless on this one!

It will be an interesting experiment, let’s see if anyone notices a change in the menus… I will still cook a meat protein to go with the meals, but I will be curious to see if anyone notices the very slight change… of course sushi days will still happen for me and I will still eat some gorgeous fish too, but I’m looking forward to eliminating dairy completely just for a while 🤞

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We are what we eat…

Getting older sucks… I have gained weight and I haven’t changed the way I eat, your metabolism slows down and the middle age spread begins… are you kidding me? Really?

Ok, so I admit I really do need to excercise more, but I’m a busy Mom of 8 children, I include my older ones too, from first thing in the morning until I sit down with that much needed glass of wine I’m on my feet rushing from here to there, but according to my OBGYN that’s not the type of excercise that is going to burn off those calories at my ripe old age, well he didn’t mention the ripe old part, I’ve just added it in so you get the picture… he says I need at least a 20 minute cardio routine per day that will get my heart racing, so even my gentle morning yoga routine does not fit the bill for getting my heart racing I’m afraid. Food is also important and consistency, 4-6 healthy small meals a day, well the small portions are not a problem for me as I’ve never eaten large meals, but 4-6 is a huge problem, I can go hours and sometimes forget to eat… ok so here we go, new me, I am determined to beat this middle age spread.

I love healthy foods, I love salads, I love soups, I love fish, I love veggies, I even love radishes too, so how hard can this be? 4 to 6 small portion meals/snacks a day together with a low impact cardio workout, just to start me off and some yoga to keep my joints supple. The hardest part of a carefully thought through menu plan is the prepping, to have a healthy menu for Paul to go to work with is the planning a prepping the day before… this week we are keeping it simple and doing a ‘let’s see what we can make with what we have in’ using up supplies in our refrigerator, freezer and pantry… so next week we can start a fresh in an organized way… does anyone else do this once a month, to clear out the old ready for the new?

Let’s start with Breakfasts that I can easily prepare in advance… healthy banana, oats and honey waffles, perfectly preprepared and easily transported if you have to go out…

Serves 2
One cup of gluten free oats
I cup of dairy free milk, almond or coconut (if using coconut I suggest 1/2 cup milk and 1/2 cup water)
1 egg
1/2 a banana
2 teaspoons baking powder
1/4 teaspoon of salt
1 tablespoon of raw honey
1 egg
1 tablespoon of ground flaxseed
1 tablespoon of extra virgin oil

Place all the ingredients in a blender and blend for about 1 minute… add 1/4 cup of the batter to a lightly oiled waffle maker and let it cook for 2-3 minute.
Serve with fresh fruit, Greek yoghurt or for a dairy free option a tablespoon of almond butter 😋

My next easy to prepare breakfast is raspberry, coconut chia pudding…

Serves 2
1/2 cup of fresh or frozen raspberries
1 cup of coconut milk
1 tablespoon of raw honey
2 1/2 tablespoons of chia seeds

Take the first three ingredients place them in a blender and let them blend for 45 seconds, divide the blended fruit milk into two mason jars then add 2 1/4 tablespoons of chia seeds, place the lid onto the jar and shake to mix the chia seeds, place in the refrigerator over night… top with a few raspberries and a tablespoon of sliced almonds 😋

Now if I’m staying in I love a slice of whole grain gluten free bread with avocado and grape tomatoes drizzled with balsamic glaze and if Paul is going to work I make him a super healthy veggie omelette ready to cook in the microwave for a couple of minutes and a piece of fruit. Another healthy on the go breakfast is a smoothie served with a hard boiled egg for protein.

Lunches are much easier when you are at home, your choice is endless, I love salad, cheese, eggs, veggies, homemade hummus and steamed veggies, but planning a healthy portioned out work lunch takes a lot of prep… 5 meals, 5 healthy carbs, 5 healthy lean proteins and plenty of veggies ready for a busy week of working… quinoa, brown sprouted rice, sweet potatoes, ground turkey meatballs, oregano chicken and Cajun pork, all leftovers from a past week dinners and lots of veggies, but when you are home you can quickly bake some sweet potatoes and Brussels sprouts with olive oil, salt and pepper, add in a little arugula and a lightly fried egg, finally whip up a Harrissa dressing… so good 😃

Heathy fish and chicken tacos are my favorite dinner option, polenta crisped salmon and chicken tenders served with warm corn tortillas, salad and a healthy mango salsa, easy healthy and filling. Dinners are always a challenge in my house, some of us need GF carb options, some of us don’t like veggies, some of us are mainly vegetarian, except for a little fish and some of us are such basic eaters that meat and plain pasta is all they will eat. Salad is my friend, I can add a protein and then a healthy carb and it covers most diets in my house… but soup season is on it’s way, although I love Summer, I personally love soups they are so versatile, healthy and can stretch your budget sideways.

Snacks are my biggest challenge for planning ahead, each time we eat we are meant to have a complex carbohydrate, a protein and a fat, so getting that right in a snack is a huge headache for me… protein bites were simple and nutritional for a snack, gf oats, almond butter, honey and then I added chopped nuts dried fruits and seeds. Another idea is brown rice cakes, and almond butter, or fruit and a handful of nuts… but with all the planning snacks still remain something I think about last and quite often forget to eat myself… I am working at it though… slowly 🙃

… and then we always need an occasional treat, I try my hardest to make these treats as healthy as possible, like lemon muffins made with yogurt and honey… light and delicious 😋

Whatever you eat, try to make it nutritional, delicious and make sure you drink plenty of water to keep you hydrated throughout the day.