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Why do we green juice every day?

Every morning Paul and I (and Mabel when she is here) drink a full glass of green juice before we put anything else in our bodies, we wait anywhere between 30 minutes to an hour to allow all the nutrition to digest and absorb, then we continue as normal with our day… it is such a great way to start the day, well that’s once you get used to the taste, which believe me takes a while.

Why I hear you all ask do we drink green juice, well according to research we should always start our day with some kind of citrus fruit to balance our PH levels after sleeping all night, also it’s an optimum time after we have fasted all night for our body to effectively absorb this power house of nutrition… I started it after I joined a group on Facebook for natural healing for psoriasis, everyone was raving about how celery juice had helped to clear the psoriasis patches they had on their bodies, so me being me, thought ‘why not give this a try’… and so my not so original green juice recipe came about.

I have been making and drinking green juice for about 4 months now, I have noticed a few things, my digestion works much better, the fiber from the juice helps to keep everything running regular, I know, I know… TMI, my skin looks and feels better, I feel so much better in myself after I’ve drunk it and I have noticed an improvement in my psoriasis patches.

SO WHAT GOES INTO THIS MAGIC GREEN NECTAR?

The first ingredient is CELERY… The benefits of celery are all right here in this link. Very low in carbs, but very high in fiber, making it perfect for those of us who are on a low carb diet for whatever reason we have. It is also a fat free food, which is always a plus in my book and it has very minimal protein value, And to top everything off, celery packs a punch with vital micro nutrients, vitamin K, vitamin A, potassium, and folate 2… a very under rated superfood.

My second ingredient is KALE… The benefits of kale can be found right here. For a vegetable kale is protein rich 3 grams to be exact, it is great on the fiber front which really helps to control your blood sugar levels. It is full of vitamin, minerals and even contains omega 3, which is most definitely important if you are managing auto immune disorders.

Last but not least, my third ingredient is LEMON… Lemons what can I say, a great way to start our day, balance our PH levels, fantastic if you are on an alkaline diet, full of vitamins, minerals, phytonutrients, antioxidants, vitamin C and folate. When life gives you lemons jump for joy and enjoy everything about them.

Of course this is just my basic recipe, ingredients I always make sure I have in, but of course green juice can be made with anything, Trader Joe’s have a fantastic bag of greens made for juicing, when the farmer market is in full swing I have been known to add some chard leaves, radish leaves and of course fresh spinach is a power house of nutrition. Apples, clementines, pomegranate seeds, the list is endless, they add a nice sweetness, I’ve added carrots, broccoli, even a little baby cauliflower… but when it comes to green juicing my basic recipe is always the same, healthy, nutritious and after a while it actually tastes delicious.

So for anyone who is interested in green juicing this is my recipe for two people…

4 to 6 sticks of celery washed and chopped into approximately 1 inch pieces

2 cups of chopped kale, stalks included.

1 whole lemon, I roughly take off the skin, don’t worry too much, then I add the whole lemon, seeds included.

2 cups of water and ice cubes, ice cubes are optional but I really like my juice on the colder side.

Place all the ingredients in your blender jug, blitz on medium for a couple of minutes, time will vary depending on the type of blender you have. Now you can drink this with the pulp if you like, personally I sieve my juice through a strainer, of course I never throw anything away, so I keep the pulp and use it in other recipes, I have been known to make an awesome green egg white frittata for breakfast, my secret ingredient in my bolognese is green juice pulp, it adds flavor and nutrition to casseroles and it’s delicious added into a homemade broth, so never throw away that pulp, you can use it in so many things and no one will ever know it’s in there… shhh, what they don’t know will never hurt them, it will serve to make them feel better.

I always try to buy organic fresh ingredients when I can, the farmers market is my happy place, but I know it’s not always possible so here is a little tip if your fruit and vegetables are not organic, try soaking them in a solution of water and apple cider vinegar for about 10 to 15 minutes, alternatively scrub the veggies and fruit with a vegetable scrub, I use one from Trader Joe’s when I need to.

Now green juicing is an acquired taste, believe me when you first taste that juice you will think am I completely mad to be doing this, Mabel described it like salad in juice form, and not the good kind either, but the more you do it, the more your tastebuds will become accustomed to it, you might even think it is delicious one day… but there is one thing that will happen for sure… your body will most definitely thank you for it, your skin will glow, your joints will feel more supple, and your digestive system will be so very happy… so go give it a try, what do you have to lose?

Oh and don’t throw your lemon peels away, always leave a bit of flesh on them and add them to your water, you will be surprised what wonderful flavor and value it adds to your plain old water.

Since writing this a week ago, I have added in a couple more ingredients to my basic recipe, half a thumbs worth of ginger, don’t bother peeling it just throw it into the blender the way it is and then add about 1/2 teaspoon of ground turmeric dissolved in a tablespoon of boiling water, if you can get the whole root definitely use that, but if not powdered turmeric will work fine… the zing these ingredients give the juice is amazing… there is a little story behind these two new ingredients and they include Mabel and a visit to Trader Joe’s recently, she bought a little healthy power shot of juice, the ingredients were like my green juice recipe but added in were ginger, turmeric and cayenne pepper, you drink it like a shot, it is meant to help boost your immune system, well it got me thinking, I have turmeric in my cupboards and a large container of organic ginger root in the refrigerator, maybe I should add this into my recipe, and so my new new recipe is born, I’m yet to be brave enough to add a little pinch of cayenne… maybe one day... Happy juicing everyone.

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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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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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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.