Uncategorized

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.

Uncategorized

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.

fullsizeoutput_156ff

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.

dsc_1503

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.


Diet and nutrition, Uncategorized

Paleo lifestyle

Ive been playing around with a Paleo lifestyle for a while, it’s hard when you have no kitchen to be fully into it, it’s so easy to say I’ll grill some sausages and stick them in a bun just because you don’t have countertops, an oven, Stove top or dishwasher, but really right now I’m a little more equipped to start it full time, I have some countertops, soon to be a a lot of countertop space, I have the grill, a microwave and a multi task slow cooker, what more does a girl want?  My kitchen stuff is all still packed away, but I now have pantry space to buy and store ingredients like apple cider vinegar, coconut oil and all the staples for nutrition that I have there to hand usually, and my refrigerator is looking more sparse now I have cleared out all the pantry stuff I had no storage space for.

Against all grains blueberry pancakes.

I am resuming my organic delivery once again this week Door to Door Organics, I love  to buy organic when I can and this delivery service is great for all things organic, I’ve been putting it on hold most weeks but it’s time to get my Paleo lifestyle kicked up a notch.

I’ve also cheated a little bit with my menu planning, I found a website with some Paleo recipes and I have just used these, so here we go, here is my menu plan for the coming week…

Deconstructed hamburger salad

Mexican breakfast for dinner

Easy taco soup

Loaded nachos 

Tomato basil chicken

Spicy sausage soup

Left over night… My favorite night.

As with everything in life, things are never easy, and my family don’t make cooking for them easy at all, I have several picky eaters, myself who doesn’t really eat meat and then others who eat everything.  How do I cope with this I hear you ask when you are cooking for such a large family, well I have just learnt to adapt my cooking technique, meat cooked separately and added after to soups and some casseroles, veggies added after I’m dished up certain meals… You do what you can, and I will try to simplify this menu and make it work for everyone and their tastes as I go along.

Of course not everyone in my family wants to be Paleo, and although I think everyone will benefit from a little of this in their diet, I fully understand that I need to add a carbohydrate to our protein and veggies, so I will serve up a separate side dish with every meal, sometimes it will be noodles, other times rice, tortilla chips or even bread, whatever suits the meal I’m serving and also makes my life easier.

Feeding a large family the healthy way can be a challenge sometimes, but with a little planning it can work out in the end.

Uncategorized

Gestational diabetes? Maybe…

I have to say this pregnancy has not been one of my best, I don’t think it’s my age because when I had Farrel at 27, I remember feeling the same… I blame those boys, I seemed to sail through both of my girls pregnancies! I have been waiting patiently for my pregnancy bloom, but it just hasn’t happened, so at 30 weeks I am resigned to 9 more weeks (c section at 39 weeks) of just making the best of how I feel!

Last week after taking the glucose test I was urgently called into my doctors office… Low iron and a high sugar in my blood… Alarm bells… Gestational diabetes… That explains exactly how I have been feeling and looking! Thankfully my OB wanted me to try the diet route first, I was happy about that… High protein, low sugar, low carbs… Basically limited whole wheat carbs or gluten free, lots of protein and very little sugar, fruit included! Now I thought this would be easy, but the first few days were tough… It is surprising how many things we buy and eat that are bad carbs and very sugary, but thankfully we have the internet and Pinterest these days… Life on a special diet does not have to boring, the recipes are endless, and as I am making everyone in my house eat these foods, for ease of planning and cooking, I am getting into full swing… Tonight we have a delicious egg and baked tomato with pesto with a spinach salad and quinoa mix… Lots of protein and iron rich spinach!

After a lot of research over the weekend I have bought blue agave as a sweetener, tofu, I love tofu, very low sugar nut bars for a snack, blue corn chips are meant to be good for blood sugar levels as long as they are not fried, but baked… It has been very interesting to understand how the body works… Protein seems to be a key ingredient along with lots of veggies in most special diets, so this is my thoughts on planning my diet over the coming weeks!

Breakfast seems to be the most difficult to plan and eat well, as I am usually rushing out somewhere, so with this in my mind I have researched one of my favorites baked oatmeal, I can place all the ingredients for a pumpkin baked oatmeal into the Ninja and just switch it on in the morning! Pumpkin is meant to be a super food for diabetics, along with cinnamon and nutmeg, of course we all know that oatmeal is a very slow release complex carb that is good for all diets, making this a perfect breakfast, full of energy and nutrition, it can be made dairy free by using coconut or almond milk and by simply using gluten free oats it becomes gluten free!

Pumpkin pie oatmeal in the slow cooker
My changes to this recipe are… instead of the brown sugar I will add only 1/4 cup of blue agave sweetener, and to replace the pumpkin pie spices I will add cinnamon and nutmeg. Also an addition of a tablespoon of non fat Greek yoghurt adds much needed protein to your nutritious breakfast too!

The moral of this story is when you are feeling very sorry for yourself, as I was last week and finding it difficult to cope with diet changes… Positive thinking and lots of research can make you feel much better, after not eating well on Saturday and feeling dreadful and ending up in bed early on Saturday evening, I am determined to get my blood sugars reduced by just diet alone, I hate taking medication and feel it should definitely be used after trying natural methods for most things… On the plus side we are eating really well now, lots of raw vegetables and complex carbs, paired with lean proteins… Delicious!

On a quick side note… If you are trying to live your life more healthier, or have been diagnosed with a disease that requires a special diet… Go grocery shopping in Costco, over the past few months they have introduced so many new organic healthy choices, all at good competitive prices. Over the past few weeks the new items I have bought are, freekah, a healthy grain like quinoa, very low sugar snacking nut bites, ancient grain spelt flour pretzels, a quinoa and healthy rice mix… Everything has been organic too, which is a big plus in my book! My other faves are their baby kale mixed salad, their own fat free Greek yoghurt, full of protein and now they actually have a very reasonably priced large bottle of avocado oil! There is so much more organic choices to choose from… It’s well worth a visit!

20140114-080243.jpg

20140114-080312.jpg

Recipes to try…
Black and wild rice salad with roasted squash
Olive rosemary bread

Product reviews

… My Vitamix!

20131025-074322.jpg
I have often stood in Costco and watched the Vitamix demonstration, wow, that is a fabulous blender, so many appliances in one machine… Hot soup, cold sorbets, thick smoothies, milkshakes, pizza dough and so much more! I could never justify the amount of money it cost though, instead I bought several blenders, each one returned because it did not live up to a great blender, I have bought a juicer, which is great but very time consuming making the juice then clean up is even more time consuming, and a food processor which sits unloved on my kitchen side… paul told me long ago to invest in the vitamix, you always pay for what you get, would I buy a cheap mixer instead of my beloved kitchen aid mixer… No, I most certainly would not, I love that machine and use it almost every day, so why is this vitamix any different, so after many hours of reading reviews and watching yet again another Costco roadshow demonstration I bit the bullet, what did I have to lose, with Costco’s fabulous return policy… Take it home and try it, if I don’t love it my money back in full!

So far so good, I have used this machine every day since the weekend, the soups are delicious and hot, if you don’t like smooth soups, save some of your ingredients and pulse at the end of the cycle for texture. I have also made fruit smoothies, this was a little more challenging as I have a freezer full of frozen fruit, I added the ingredients in the order their cookbook stated, but some of my fruit was frozen, I added carrots and kale, two vegetables I had in, switched my vitamix on, but I did have to use the muddler a few times to get my frozen products moving, I also then added a small amount of orange juice just to thin it out slightly, but my overall smoothie was delicious, packed with nutrients and went down well with my little 2 year old, who would never eat carrots or kale… So success, I am loving this vitamix!

I have not tried other features of the vitamix yet, the list is endless, pizza dough, muffins, cake breads, sorbets, ice cream, frozen cocktails… But so far for this season of warming soups I have a huge thumbs up, easy lunch time tomato soup in minutes is always a plus in my book, add a nutritious grilled cheese and avocado sandwich and then any leftovers can be used as a pizza topping later on for hungry children!

My lunchtime super easy tomato soup recipe… Courtesy of the Vitamix!
(Then use as a pizza sauce later… It worked well with no complaints)

1 can of organic chopped tomatoes
1/2 can of organic tomato purée
3/4 cup of vegetable stock/broth
1/2 chopped onion
Salt and pepper to taste
A small handful of fresh basil leaves sliced

Place the vegetable broth, followed by the tomatoes, purée and then onion into the vitamix set to the soup setting press start and let it run it’s cycle, when finished add salt, pepper and basil leaves, pulse several times… Then serve with whatever you fancy… Hot, yummy and nutritious!

20131025-090252.jpg

Uncategorized

Freezer love

I love my freezer, I love to freeze leftovers, I love to freeze an abundance of fruit and vegetables… I just love to have a freezer full of produce, but of course the trick is not to overfill your freezer so much that you never get to use the produce at the back or stored deeply below the current food in there, I love to virtually empty my freezer before restocking it, it gives me real pleasure to see an empty freezer just before I do my weekly grocery trip, of course my children are never too thrilled by this, but personally I love that feeling that I have used wisely all of my groceries before I restock… I just hate waste!

So, on the subject of freezers, I was thrilled this week whilst I was on my weekly trip to Costco, the fruit and vegetables in there looked so enticing and abundant I had to stock up, now I know everything in Costco comes in huge sizes and even for our larger than average family, when it comes to fruit and vegetables, we cannot get through the package sizes either, so with that in mind I still filled my cart with cherries, strawberries, blueberries, raspberries, asparagus and so on, I think my cart was mainly healthy fruit and vegetables this week, but I had a plan… Now this is where my freezer comes in, I bagged half of each container into ziplock bags and placed them into my freezer… Genius, right? I can hear you all saying but the fruit just does not taste the same after it is frozen and you are right, but it is perfect for smoothies, homemade ice cream, muffins, cheesecake, sauces, juicing, the list is endless… Of course it is great for adding to cocktails too! So now I not only have a refrigerator full of healthy fruit and vegetables but a freezer well stocked for all our summer favorites too… Not only healthy but budget friendly too!

Still on the subject of freezers, my new plan is to cook and freeze batches of beans, pulses and lentils… I love, love, love these ingredients but more often than not I find I just don’t have the time to cook them along with dinner or I just simply forget to, so after a little research I have discovered that all of these ingredients freeze and reheat well… So batch cooking these ingredients will mean I can always have them on hand in my beloved freezer, meaning that we will be eating much healthier too!

Recipe for chocolate covered strawberries

1 1/2 cup of chocolate chips (I used Kirkland semi sweet)
1 1/2tablespoon of coconut oil ( I used Trader Joes)
20 fresh strawberries

There are two ways of melting your chocolate with the coconut oil, the first is taking a great amount of care in your microwave, they burn easily so melt them in 30 second bursts until they are smooth and melted, the other way, which is the method I used is to take about an inch of boiling water in a pan, place your bowl of chocolate and coconut oil over the water, making sure the bowl does not touch the water and then let your boiling water slowly melt your chocolate for a few minutes, once it is smooth and melted take it off the heat and wash and pat dry your strawberries, then coat each strawberry with the chocolate mixture, taking care not to cover the green leafy part, place on a cookie sheet covered with parchment paper, then place in refrigerator to chill then serve with anything you like… Delicious!

20130705-093009.jpg