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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.

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To diet or not to diet?

When I was in my teens I was totally anorexic, I think it never really leaves you completely, I always count up my intake of food each day, and roughly count the calories I have had, even now I feel its pull, but with yoga and meditation I have managed to control the need a little bit better.  I realize now the need to fuel my body with the right foods to hopefully keep me healthy and I am trying to educate my family into thinking the same way.  I have so many picky eaters its hard to fully cook a complete clean eating menu plan for each week, but I definitely try.

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I am absolutely hopeless without menu planning, I've tried not menu planning and my grocery bill goes up, my clean eating plan goes out the window and I feel terrible in myself… so for me menu planning is a way of life and will continue to be even as our children eventually move out.  I love the organization of it, I am even planning breakfast, snacks and lunch now, as Paul and I are on a semi strict carb, protein and fat diet, each meal has to contain at least one of these in healthy form, even the in-between meal snacks.

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Each week I try to focus and use recipes from different cookbooks I own, this past week I have used the Gwyneth Paltrow It's all easy cook book, one of our most surprising favorites for almost everyone was her lemon and herb pasta with cherry tomatoes, I adjusted the recipe slightly to accommodate everyones tastes, I added chopped broccoli first then added the pasta, and once I had served up the tomato haters in my house, I added them to the pan too… all in all it was a winner for the week.

 

I am all about fresh produce these days, I like to buy organic if I can, I have restarted my organic delivery just because it makes menu planning and organic shopping easier.

These rice paper wraps are a firm favorite at the moment…

Take a rice paper wrap and soak for two or three minutes in a bowl of cold water, making sure they are fully covered, whilst they are soaking chop up some crispy romaine lettuce leaves, cucumber, slice an avocado and grate some carrots, next crumble some feta cheese, and shred some chicken breast, if you want to add meat… once the wraps have softened place them onto a sheet of damp kitchen paper, fill with salad ingredients, feta and chicken if using it, wrap just like you would a burrito, keeping it as tight as you can. Serve with a dipping sauce, my favorite is sweet chili but Mabels is a balsamic glaze, the world is your dipping sauce 😋

My clean eating menu plan for this week…

Monday

Breakfast… kale, onion and feta scramble eggs

Lunch… chicken/feta Cobb style salad

Snack… fruit and almond butter

Dinner… taco style burrito bowl skillet (ground turkey and veggie version)

Tuesday

Breakfast… green smoothie with almond milk, kale and apple together with a boiled egg

Lunch… egg salad sandwich with chopped carrots on the side

Dinner vegan BBQ chili… for those meat lovers I will add shredded chicken

Snacks… Apple, celery and nuts

Wednesday

Breakfast… overnight Coconut oatmeal with berries

Lunch… protein salad

Dinner… zucchini pasta with bolognese (for those that do not like zucchini I will cook organic spaghetti

Snack… protein bites

Thursday

Breakfast… GF oatmeal blueberry waffles (easy to take out if made the day before)

Lunch… chicken quinoa salad (and a veggie version to take out with me)

Dinner… chicken/fish tacos with mango salsa and salad

Snack… protein bites

Friday

Breakfast… fruit smoothie using whatever berries and fruit I have in.

Lunch broccoli soup… yes I know it's summer, but I have a huge bag of frozen broccoli

Dinner… cheat day… Pizza Fridays

Snack fruit and nuts

Saturday

Breakfast… egg and Canadian bacon sandwiches or avaocado toast

Lunch… chickpea quinoa salad with a few fresh berries

Dinner… breakfast for dinner, GF waffles with eggs and sausages

Snack… black bean crackers and hummus

Sunday

Breakfast… overnight oats with coconut and ginger

Lunch… avocado and egg toast

Dinner… buffalo chicken and veggie pizza with salad

Snack… black bean crackers and hummus

I adapted my menu from one I found on Pinterest… wish me luck, I have never planned our eating so carefully and to every meal we eat, I am desperate to lose 10lbs, I have been doing a morning yoga session 3 days a week and now I found a simple workout program for two days, I like to give myself the weekend off, maybe just a little meditation to ease my mind and relax me… time to drink some water and start the week 😀

 

 

 

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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Columbus Day weekend…

Columbus Day weekend… And what are we doing? Of course we are getting up early for a soccer game… Yay, my day I have no alarms set, my day I relax and chill out with coffee in bed… Not today though, we have to be up and out nice and early!

Dinner today is already cooked… Impressed? I am very impressed with myself… After watching an episode of the Pioneer Woman yesterday morning, I was inspired to make my drip beef over night in the slow cooker, then leave it to cool during the day in the fridge so the fat will rise and cool then I can take it all off and then just reheat the beef in it’s juices for warm crusty sandwiches served with caramelized onions and melted cheese…yum!

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The Pioneer Woman’s Drip Beef recipe.

I think I am definitely getting my mojo back, although I am very tired as I have been waking religiously at 4am every morning and then not being able to get back to sleep until my alarm is ready to go off at 6.15am, I am feeling more like my old self with the addition of a small, well rather large bump I am carrying around! I am menu planning again, and this week I actually completed a whole weeks worth of grocery shopping too, I have started putting together Florence’s Halloween costume, and have sorted through all our summer photos ready to post… My mojo is definitely re-appearing slowly!

This week’s project is making a headband to go with Florrie’s costume, I have it planned I just need the materials then I will post a tutorial and breakdown of the cost… Florence LOVES the Disney store and all things on the Disney Channel so of course this is the direction I headed when planning her costume… Unfortunately the costumes in the Disney store are stupid amounts of money, they are not even that nice in many cases so I am making my own, I bought the dress for less than half the cost of the costume and now I am making the headband, hopefully the whole outfit will have cost me less than $20… A Halloween Bargain!

Happy Columbus Day Sunday!

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Warm flat bread sandwiches

My new favorite healthy things this week are chia seeds, ultra healthy, gluten free, lots of fibre and so easy to add into everyday cooking and eating… Love them, $4.99 for a 150g bag from my favorite store Trader Joes! Probiotic yogurts… Loving them, and so are all of my children, $2.99 for 4 yogurts in stop and shop, but the real bargain is to be found in Costco, $8.99 for 24 yogurts, that’s double the amount of yogurts you would get in stop and shop for your money… It’s so great that I bought so many as I have discovered everyone eating my yogurts! I have also found that they are very tasty in smoothies too!

My last rave about all things healthy this week is almond milk, I bought it weeks ago and it has sat in my fridge waiting to be opened, now I’ve used it I love it, it’s so healthy, delicious and of course gluten free, for all those people trying to lessen the gluten we have in our lives, it’s definitely worth a try!

Now I have discussed before my interest in juicing, well I decided to go ahead with my new plan, so armed with my research I headed to Costco on Saturday and bought a Ninja blender, it said it was a complete juicer, so I thought I would give it a try, I stocked up on lots of fruit and veggies, not a lot of organics though, Costco really need to start stocking more organic produce, and came home ready to start juicing my way to a healthier lifestyle! Some might say a blender is a good way to juice but I was not so impressed, yes, you do drink all of the produce compared to juicing but the juice has the texture of apple sauce, which I did not like and I was also bloated from drinking/eating so many fruit and vegetables… Thankfully Costco has an excellent policy for returns, but for anyone that cannot afford a Vitamix blender, the Ninja is an excellent choice, it was a very powerful easy to clean alternative that has me wondering whether I should keep it… Anyway back to juicing, I love Costco’s return policy so I was disappointed they did not have any actual juicers in stock, so I headed straight to their website and yay, they had a choice of juicers, I read all the reviews and chose the one that got the best ones… So my produce is patiently waiting to be juiced in my refrigerator, hopefully I will be juicing away by the end of this week!

Recipe of the week

1 packet of tandoori naan bread (I used one from Costco)
1 jar of pesto
Thin slices of salami
Any salad items you would like (I used red onion finely sliced and diced, thin slices of tomato, pea shoots, pickled jalapeños and mixed olives… But your choice is endless)
On my flatbread I put crumbled feta cheese, but everyone else had pepper jack shredded

Place naan bread on your board, spread approximately 1 tablespoon of pesto onto the bread evenly. Then top with sliced salami and salad items, for mine I went for the Greek style, red onion, olives, tomato pea shoots and feta cheese, but you can just have anything you want! Heat in a 400f oven for 6 minutes… Top with spring mix leaves and serve!

I forgot to mention I added chia seeds for added nutrition, lightly sprinkled with the cheese… Yummy and so healthy!

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Back to School night dinner recipe!

Where has this week gone too, one minute I was dreading waking up to my alarm, the next I’m sitting in bed contemplating doing my Friday grocery shopping… Today’s blog is just going to be a dinner recipe I threw, literally, in the slow cooker on Thursday night, the ingredients were just anything I had left in my refrigerator, and I needed a prepared dinner as I had Mabel’s back to school night.

My reason for blogging it is that Jordan said it was the best meal I had made for a while and I want to remember how to make it again, selfish I know, but a necessity when you have fussy eaters in your house!
So hear it is… Back to school night dinner:

Take whatever veggies you have in, I used organic chopped kale, green beans and thinly sliced red onion, place them in the bottom of your slow cooker, toss them with a couple of teaspoons of rosemary and thyme, season with salt a pepper and cover with whatever broth you have in your pantry, mine was chicken. Place chicken thighs over the top of the veggies then season with salt and pepper, place a couple of rashers of bacon (optional, I had some in my refrigerator) over the chicken for flavor, set slow cooker on low for 6 hours. When you have about an hour left of slow cooking make up a batch of biscuit dough, I used this link – http://blog.kitchenmage.com/2008/01/simple-flaky-bi.html and make into balls to place on top of chicken making light fluffy dumplings, let them cook for about an hour! At the end of the cooking time draw off the liquid from the bottom of the slow cooker, place in a saute pan, skim any fat and add a little chicken boullion to the liquid, mix up about two tablespoons of cornstarch with a couple of tablespoons of water (this will depend on how much liquid is in your pan), bring the liquid to the boil and add the cornstarch, water mixture, constantly stir until the gravy thickens… Serve the chicken and veggies with whatever you fancy I made up a pot of quinoa then pour your delicious gravy over the top… For fun bake some of your dumpling mixture into star biscuits and serve on the side… Florence loved these!