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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. 🌈

 

 

 

Diet and nutrition, Uncategorized

Chopped Salads… 

I try my very hardest to eat healthy and cleanly as much as I can, of course it’s more difficult when you are out or busy but on the whole we eat a good healthy diet… this is a difficult thing to do when you have a large family of picky eaters.  Getting my two youngest children to eat well is a challenge, I believe in never forcing them to eat, but I do try and encourage them to try something, sometimes they love it, like Florrie with fresh peas at the farm when we were picking them,  she took one taste and loved them, but when I was spiralizing the carrots she asked to taste them and hated them straight away, the face she pulled was quite funny.  I have discovered recently that their best meal of the day is breakfast, they love fresh eggs fried with coconut oil every morning, and now we get freshly laid eggs from our neighbor next door, they are delicious, they love strawberries, raspberries, blueberries and watermelon, they love smoothies and homemade pancakes, Jamie Oliver’s one cup recipe, so simple and quick, they will eat these until the cows come home, they are also delicious when you swap the flour out for a gluten free flour too. I try most days to make breakfast their most important meal of the day as they eat really well, then I feel there  is not so much pressure for the rest of the day as I know they have eaten one good meal that day.


Lunch is another meal I kind of miss with,  it’s usually just me I’m making lunch for, my babies are happy to graze after a large breakfast, I kind of always fail for myself.  I make fresh salads for Paul and Mabel, but I always forget myself… I’ve come up with a new plan, Salad lunch prep for the week, I will make enough basic salad for a week, lettuce, tomato, cucumber and scallions,  a tip I have just learnt is to line your containers with kitchen roll paper to absorb the moisture, then daily using leftovers from dinner change each salad up daily, today we will be having a lemon rosemary roasted chicken, I’m having shrimp, with a kale Cesar salad and tortilla wraps, so I’ll shred some chicken, or add shrimp and add it to the salad and bake a couple of wraps to crisp them up to add to the salad… I’m hoping this will keep me on track instead of snacking with my children.  

I have recently discovered I absolutely love chopped salad, we have had it before a few years ago, recipes from Jamie Oliver again, but I really hadn’t thought about chopping every salad we have until I visited a new salad place that has just opened in a local town, in Chopt you pick your salad then they ask if you want it chopped up, Kale Cesar salad with tofu totally chopped up and it was totally delicious.  I thought I’d try it out on my family… huge success, they prefer their salad ingredients chopped up, but as you can imagine chopping 8 salads is very time consuming, each person likes certain things in their salads, so I’ve been tossing salad ingredients into separate bowls then emptying the bowls onto a board and finely chopping them… until last night when I came up with the genius idea of the food processor, you can start with the harder veggies like carrot and broccoli, pulse them a couple of times then add the rest of the salad ingredients, it worked perfectly, and it was a lot quicker, you just have to clean up the food processor bowl and blade, but not too bad.  So my chopped salads have been a huge success, my family are enjoying them so much they are saying they do not need the carbs along with their protein just the salad it’s so filling… My only problem now is how much Salad veggies I am getting through, but at least everyone is eating their greens, well except for one extremely picky eater, who likes everything as plain as it can be.


I’ll leave you on a sweet note… I was visiting friends for lunch yesterday, I usually take desert with us, but I’ve been in search for healthier sweet treats, some I’ve made have been ok, but just not quite right, yesterday I came across this recipe for Lemon coconut muffins, they were healthier because the sugar was very low, and could easily be swapped out for honey, or some other healthy substitute, they contained coconut oil and yogurt, I think they would even be good with gluten free flour instead of all purpose flour… they were a huge success both at lunch and at home, but be warned if you try these at home, the batter is extremely thick, she does say that on the recipe, but I was surprised at just how thick it was, I added a little more coconut milk just to loosen it a little… but despite that they will definitely be something I will be making again and again.


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Baking…

I love to bake, I love making sweet treats for my family… but with a new oven to deal with it’s been difficult getting those cakes to rise and stay risen, so finally yesterday I googled the reason that cakes keep sinking in the middle, one of the causes could be the oven is too hot, the cake cooks from the outside in, so the cake is cooked and browned outside but the middle is not so it sinks… makes perfect sense, so I’m thinking a little experimentation is in order. 

With three Birthdays this month I needed to enlist my little bakers help, the first one was  this weekend, so we set about a nice easy Victoria Sponge recipe from Mary Berry, an easy mix all ingredients go in, mix together then divide equally into two 8 inch baking tins, bake at 350f for 25 minutes… both cakes looked good in the oven they rose nicely then just before they were due to come out they both sank in the middle… REALLY, I couldn’t believe it.  I sent Blu out for more eggs and started again.

I decided to switch recipes, this time a Victoria sandwich recipe from Jamie Oliver, his cake was a little more in ingredient weight and dial up the heat on the oven to 375f… this time the butter and sugar were beat together then the eggs added one by one, finally a gentle mixing in of the dry ingredients… once again both cakes looked good in the oven but just as the timer went off both cakes sunk in the middle… REALLY again!


Time to get GOOGLE working for me… ‘why are my cakes sinking in the middle?’


I had to use one set of cakes and after I added strawberry buttercream, fresh chopped strawberries and grated chocolate it really didn’t look so bad… my little helpers did a fantastic job of adding ingredients, counting the eggs, mixing, chopping strawberries, making chocolate drizzled strawberries and most importantly eating all the strawberries before they had a chance of going in the cake, that was the best part of all of this… for now I see a lot of experimentation of cake temperatures in my new oven… Happy Baking 🎂

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New Year… new food.

Meat eaters, vegetarians, gluten free or just plain picky eaters… I’ve devised a new way to plan a weekly menu for a large family there is every type of eater.


For a long, long time I’ve suffered to all the meat eaters in my family, I cook them the main meal every night, I cook the picky eaters a basic meal then when it comes to me, I just can’t be bothered, so I just grab anything that’s easy, usually it is not that healthy, I try but I just can’t cook 3 separate meals a night.  For anyone that knows me well, I love healthy eating, I make sure my family have healthy meals involving bone broth, lots of super grains and veggies, I even disguise the veggies in sauces and casseroles by pureeing them.  Well it’s time for change, I want to be inspired by food again, eat things I enjoy not just what the meat eaters in my family love, I hate beef in Guinness, I hate chicken noodle soup, or even chicken pot pie, it’s just not who I am… I love lots of healthy salads, eggs, lots of eggs, avocado toast and warm winter soups creamy and full of veggies, so I have devised a new strategy for menu planning for a large family of picky eaters, why I didn’t think of this sooner is beyond me. 

I have been researching lots of vegetarian recipes, the kind I like to eat, then I plan a meat to compliment that dish, hopefully it is plain enough for those that are plain eaters, I then add a carbohydrate for those that want it and voila… basically one meal three ways.

This weeks menu plan… 

Sunday – lemon chicken for some, Salmon for others, baked potatoes for some, baked sweet potatoes for others and salad

Monday – Jamie Oliver’s aubergine daal served with rice and salad and roasted chicken

Tuesday – Jamie Oliver’s blue cheese and sweet potato frittata served with salad, sausages and bread for those that want it.

Wednesday – Jamie Oliver’s chopped salad with a pasta bake.

Thursday – Jamie Oliver’s baked squash with quinoa and meatballs for those that want it.

Friday is always cheat day… no cooking, pizza day!

I always try to buy as much organic foods as my budget will allow or I can get, I am planning on some homemade bread baking this week too, clean eating is not always as easy as it sounds especially if you eat out, but I try very hard to keep my shopping very healthy with a large proportion of my budget going to fruit and vegetables and organic meat.

And so you have it, a menu planned for a very large family, three ways, meat for the meat eaters, grains for the carbohydrate fans, basic and plain for the picky eaters and the perfect vegetarian meal as the core of the plan… simple and hopefully delicious.