Weekly Food Menu 5.11.20 to 5.17.20 (Mini Whole30 Round - 5 Day Sugar Detox Challenge)

Monday: Day 1

Meal 1: Leftover Roasted Potato and Kale Hash with Eggs and Chicken Sausage, coffee with Nutpod

Meal 2: Leftover Grilled Chicken Wings with Whole30 Buffalo Sauce and homemade Potato Salad

Meal 3: Healthy Sweet and Sour Chicken over Cauliflower Rice

Snacks: Lots of water with lemon or an apple with almond butter

Tuesday: Day 2

Meal 1: Loaded Paleo Breakfast Hash with coffee and French Vanilla Nutpod

Meal 2: Leftover dinner

Meal 3: Black Pepper Chicken with Cauliflower Rice or Steamed Broccoli 

Snacks: Lots of water with lemon or raw almonds and fresh strawberries 

Wednesday: Day 3

Meal 1: Leftover Loaded Paleo Breakfast Hash with coffee and French Vanilla Nutpod

Meal 2: Leftover dinner

Meal 3: Sausage and Cabbage Skillet

Snacks: Lots of water with lime or lemon and/or celery with almond butter and raisins

Thursday: Day 4

Meal 1: Easy Chorizo Hash with coffee and French Vanilla Nutpod

Meal 2: Leftover dinner

Meal 3: The Best Salmon Patties with Magic Green Sauce with sautéed zucchini and onions

Snack: Lots of water with raw nuts and some fresh fruit

Friday: Day 5

Meal 1: Leftover Chorizo Hash with coffee and French Vanilla Nutpod

Meal 2: Leftover dinner

Meal 3: Paleo Sweet Potato Noodle Lo Mein

Snack: Lots of water with lemon or lime and banana with almond butter (post run snack)

Saturday: Day 6 (if I decide to continue with a 30 day round)

Meal 1: Leftover breakfast from the week

Meal 2: Leftover from the week

Meal 3: Paleo Fried Chicken with leftover veggies from the week roasted

Snack: Lots of water, herbal tea or fruit with raw nuts

Sunday: Day 7 (if I decide to continue with a 30 day round)

Meal 1: Leftovers breakfast from the week

Meal 2: Leftovers from the week

Meal 3: Chili Lime Chicken Wings with carrots and celery sticks with Tessemae’s Creamy Ranch 

Snacks: Lots of water, iced passion tea and fresh fruit or cut up veggies

Here are the links for the recipes listed above:

https://realsimplegood.com/chorizo-breakfast-hash/

https://www.paleorunningmomma.com/paleo-breakfast-hash-whole30-egg-free/

https://realsimplegood.com/healthy-sweet-and-sour-chicken/

https://realsimplegood.com/black-pepper-chicken/

https://realsimplegood.com/sausage-and-cabbage-skillet/

https://realsimplegood.com/the-best-salmon-patties-with-magic-green-sauce/

https://www.paleorunningmomma.com/paleo-pork-lo-mein-whole30/

https://realsimplegood.com/paleo-fried-chicken-tenders/

https://www.paleorunningmomma.com/chili-lime-chicken-wings-paleo/

I’m very excited about the newest 5 day sugar detox challenge that my friend mentioned to me.  She asked if I wanted to join her for the next 5 days and of course I said “yes”.  I’m always up for a good challenge especially when detoxing from sugar as I have been eating a lot of homemade yummy baked desserts which has not helped with my waist line at all. Once my friend told me about the challenge I decided it was a perfect time to do a mini Whole30 reset as that’s always been my go-to program when I need to detox or reset my body.  Since I have been having lots of stomach issues again it’s the perfect time to do this plus I need to get myself back on track to lose the weight I have gained the last few weeks since being home from COVID-19.  Right now I have planned out my next 7 day’s of my mini Whole30 reset but I may plan to continue that for another full round to keep me on the right track. So here is this weeks meal plan that I have made to help with the sugar detox challenge, some of the recipes I have made and love and others are new so it will be a nice change to break up the week.  Hope everyone stay’s home and is safe and healthy! 

Weekly Food Menu 5.4.20 to 5.10.20 (Paleo and Whole30)

Monday:
Meal 1: Roasted Sausage and Vegetables with coffee and fruit
Meal 2: Leftover dinner or mixed green salad with grilled chicken
Meal 3: Healthy Cashew Chicken with Cauliflower Rice
Snack: Fresh fruit with raw almonds

Tuesday:
Meal 1: PB&J Coconut Milk Chia Pudding
Meal 2: Leftover dinner or mixed green salad with grilled chicken
Meal 3: Instant Pot Lemon Garlic Chicken with Roasted Cauliflower
Snack: Paleo Chocolate Chip Fudge Brownies

Wednesday:
Meal 1: Roasted Sausage and Vegetables with coffee and fruit
Meal 2: Leftover dinner or mixed green salad with grilled chicken
Meal 3: Greek Turkey Burgers with Marinated Grilled Vegetables
Snack: Fresh Fruit with raw almonds or almond butter with an apple and cinnamon

Thursday:
Meal 1: PB&J Coconut Milk Chia Pudding
Meal 2: Leftover dinner or mixed green salad with grilled chicken
Meal 3: Instant Pot Honey Garlic Chicken with frozen roasted vegetables
Snack: Paleo Chocolate Chip Fudge Brownies

Friday:
Meal 1: Roasted Sausage and Vegetables with coffee and fruit
Meal 2: Leftover dinner or mixed green salad with grilled chicken
Meal 3: Korean BBQ Chicken with Best Potato Salad
Snack: Paleo Cherry Vanilla Ice Cream

Saturday:
Meal 1: Leftovers or Paleo Over-night oats with fresh fruit
Meal 2: Leftovers from the week
Meal 3: Lemon Thyme Chicken and BBQ Wings with leftovers or mixed green salad
Snack: Paleo Cherry Vanilla Ice Cream or Paleo Chocolate Chip Fudge Brownies

Here are the links for this weeks recipes:
https://realsimplegood.com/sheet-pan-roasted-sausage-and-vegetables/
https://realsimplegood.com/pbj-healthy-overnight-oats/
https://realsimplegood.com/healthy-cashew-chicken/
https://realsimplegood.com/instant-pot-lemon-garlic-chicken/
https://realsimplegood.com/greek-turkey-burgers/
https://realsimplegood.com/marinated-grilled-vegetables/
https://realsimplegood.com/instant-pot-honey-garlic-chicken/
https://eatthegains.com/instant-pot-bbq-chicken-meatballs-paleo-whole30/
https://realsimplegood.com/korean-bbq-chicken/
https://realsimplegood.com/the-best-potato-salad-with-bacon/
https://realsimplegood.com/lemon-thyme-chicken/
https://realsimplegood.com/paleo-chocolate-chip-fudge-brownies/
https://realsimplegood.com/paleo-cherry-vanilla-ice-cream/

So as much as I have enjoyed eating more vegan and plant based meals my stomach and waist line have not enjoyed it that much so I’m back to the drawing board as it’s been a few weeks and I’m still having tummy issues.  I have been thinking about this a lot the past few days and I have decided I need to do what’s best for me and doing a reset might help balance me out again and help with my stomach issues.  Not sure what this means long term but for now it’s what has worked for me the past and it’s what I have enjoyed to get me back on track.  I’m still going to cook vegetarian meals for my older daughter since she is meat free but she will be able to eat the vegetables I make as her sides.  I’m also going to keep a journal this week with all my meals and how I’m feeling through out the day  so I can try and figure out my trigger foods it’s important to first eliminate them and then slowly reintroduce them back into my diet.

If anyone makes any of these recipes let me know how you like them by writing a comment below or posting on Real Simple Good website as they too love to hear feedback. Enjoy and have a safe and healthy week.

New Recipe - Vegan Creamy Pasta with Veggies (Vegan and Plant Based - Option)

Vegan Creamy Pasta with Veggies (Vegan and Plant Based) 🌱 

Ingredients 

12 oz Gluten-free Pasta

2 to 4 tbsp Vegetable Broth or water for Plant Based (Olive Oil for Vegan)
1 yellow onion - diced
1 bell pepper - diced
1 zucchini - diced
1 yellow squash - diced
1 medium eggplant - diced
2 to 4 cloves of garlic - minced
28 oz can crushed tomatoes with basil
1 to 2 tbsp tomato paste
1 to 2 tbsp Balsamic Vinegar
1 to 2 tbsp Date Syrup
2 tbsp Italian Seasoning
1/8 to 1/4 tsp crushed red pepper
Salt and Pepper to taste
1/4 cup Fresh Basil - sliced thin

Cashew Cream
1 cup cashew soaked for 1 hour or boiled for 10 mins
1 cup water
4 cloves of garlic

Directions: 
1. Using a large pot, place on stove and turn to medium-low add the vegetable broth, water or olive oil if using and wait until it’s hot.
2. Add diced onions, bell pepper, zucchini, yellow squash and minced garlic, cook for about 8 to 10 minutes until everything starts to soften.  Then add the diced eggplant and cook another 5 to 8 minutes.
3. Next add the can of crush tomatoes, tomato paste, balsamic vinegar, date syrup and spices. Stir until everything is mixed, bring the sauce to a boil and then cover it with a lid and turn down to low.  Cook for about 20 minutes.
3. Cook pasta according to the directions on the box, I actually cooked my pasta for only 5 minutes as once it’s added to the sauce it will cook a few minutes longer and I didn’t want it mushy.
4. While the sauce and pasta are cooking, make the cashew cream sauce by added the soaked or boiled cashews to a blender with water and garlic, blend until puréed and creamy.  Once blended place it to the side until ready to use.
5. When sauce is ready, taste it and adjust any of the seasoning to your liking. Now add the fresh basil, cooked and drained pasta and cashew cream sauce.  Mix gently until everything is well combined. Serve immediately and enjoy!

Lay out all the ingredients you will be using.

Dice all your vegetables before you start cooking.

Add the pasta to the sauce along with cashew cream sauce

Dinner is ready to serve!

New Recipe - Mexican Brown Rice and Black Beans (Vegan, Plant Based option)

Mexican Brown Rice and Black Beans (Vegan and Plant Based) 🌱

Serves 4 to 6 servings15 mins prepare, 30 mins cooking time
Ingredients:
1 yellow onion - diced
1 carrot - peeled and diced
1 green bell pepper - any color and size work, diced
1 cup frozen corn (fire roasted is a great option)
1 can of black beans - any work if you don't have black, drained and rinsed
2 to 3 handfuls of Kale - raw
1 tsp ground cumin 
Corn tortillas - optional
Any toppings - optional

Directions:
1. Cook brown rice using the packing directions or with a rice cooker or in the Instant Pot.  When done keep warm until ready to use.

2 tbsp Olive Oil (omit for plant base and use 1/4 cup vegetable broth instead)
1 jalapeno - seeds removed and diced
2 cloves of minced garlic

1 14.5 oz can diced tomatoes - do not drain 
2 to 3 cups cooked brown rice 
2. Place olive oil or 1/4 cup broth for plant based in a large sauce pan on medium-low heat, when the pan is nice and hot add diced onions and carrots and cook for about 5 minutes or until soften.
3. Add green pepper, jalapeno and minced garlic to the pan and cook another 10 to 12 minutes or until soft and cooked. 
4. Add frozen corn, black beans, diced tomatoes, chopped kale and cumin to the pan, mix everything and cook for another 5 to 10 minutes until everything is heated through. 
5. Then add the cooked rice to the vegetable mixture and stir until well mixed.  Add salt and pepper and serve immediately. Enjoy!!!

All the ingredients for the dish

All the vegetables cooked and sauteed.

Mixed in the cooked brown rice to complete the meal 

Dinner is ready, just add fresh squeezed lime on top!

Time to start Training...10 week 15K Training Plan (Running)

10 week 15 Training Plan (Running)

It’s that time of year, now that the weather is starting to warm up, the trees are blooming, the grass is growing green and all the beautiful flowers are starting to grow that means it’s time for outdoor exercising.  I have gotten back into running when I can especially being quarantined but I’m very much a schedule girl, so for me I like to be on a training plan to achieve goals.  

I found this awesome 10 week 15K training plan that includes running 3 day’s a week, strength training 2 day’s a week and cross training 2 day’s week with one day off for resting.  That is perfect for me considering I need to slowly get back into all of these areas before going out hard core.  I have decided to continue using my cousin’s workouts as my strength training sessions during the week which means I may be doing those more than the 2 day’s on my schedule which is totally fine. I’m going to include riding my bike either indoors on my trainer or outside when the weather warms up as my cross training day’s. 

I have printed this schedule out and will take pictures of my daily exercise to post when my training is done or when I can actually race after the Covid-19 is over and we can all do back to a semi-normal life.  I won’t be signing up for any races until we know for sure when it’s safe but it will be nice to be race ready for any 5K’s, 10K’s or a 15K.  I found this awesome training schedule using the following link http://www.driftdesignco.com/blog/2014/04/15k-training-guide.html?rq=15 that I will be using and wanted to share with everyone in case anyone else is interested.  It’s a great and organized plan for those starting out or just wanted to get back into running like myself.  

I will continue staying on my healthy eating plan as well which is mainly vegan and/or plant based as I will be limiting my meat intake over the next few months.  I’m completely off dairy already as I eliminated that when I was doing Paleo but now that my daughter is Vegetarian I’m doing my best to cook and prepare meals for her that are healthy and going to try and incorporate that more in my dietary needs to see how I feel.  For those looking for more healthy recipes or meal plans check out my blog as I post weekly food menu’s and new recipes all the time.  Please be safe and stay healthy!

Website this can be found: http://www.driftdesignco.com/blog/2014/04/15k-training-guide.html?rq=15

Weekly Food Menu 4.13.20 to 4.19.20 (Vegan and Plant Based)

Monday:

Meal 1: Veggie, Potato and Bean Breakfast Hash - Tacos 

Meal 2: Leftover dinner (Vegetarian Chili with Quinoa)

Meal 3: Spicy Red Lentil Soup - Fork Over Knives 

Snack: Peanut Butter Granola Bars

Tuesday: 

Meal 1: Veggie, Potato and Bean Breakfast Hash

Meal 2: Leftover dinner

Meal 3: Chickpea Curry Stew with Kale - Fork Over Knives

Snack: Hummus with raw carrots, celery or pita bread

Wednesday:

Meal 1: Butternut Squash Breakfast Hash

Meal 2: Leftover dinner

Meal 3: Chopped Veggie Salad with Pasta and Creamy Cauliflower Dressing - Fork Over Knives

Snack: Vanilla Protein Shake (post workout)

Thursday:

Meal 1: Sweet Potato Eggplant Breakfast Hash

Meal 2: Leftover dinner

Meal 3: Green Chile Rice with Black Beans - Fork Over Knives

Snack: Fruit with raw nuts

Friday: 

Meal 1: Peanut Butter Banana Overnight Oats

Meal 2: Leftover dinner

Meal 3: Chickpea Puttanesca over Polenta 

Snack: Peanut Butter Granola Bars

Saturday:

Meal 1: Peanut Butter Banana Overnight Oats

Meal 2: Leftover dinner 

Meal 3: Wild Rice, Cabbage and Chickpea Pilaf 

Snack: Vanilla Protein Shake

Sunday: 

Meal 1: Leftovers from the week

Meal 2: Leftovers from the week

Meal 3: Leftovers from the week

Snack: Leftovers from the week

Links for the following meals above:

http://myjourneyworthsharing.blogspot.com/2020/04/new-recipe-veggie-potato-and-bean.html

https://www.bucketlisttummy.com/eggplant-breakfast-hash/

https://www.loveandlemons.com/butternut-squash-breakfast-hash/

https://www.forksoverknives.com/recipes/vegan-soups-stews/spicy-red-lentil-soup-recipe/#gs.3qe63q

https://www.forksoverknives.com/recipes/vegan-soups-stews/chickpea-curry-stew-kale-tomato/#gs.3qev4z

https://www.forksoverknives.com/recipes/vegan-salads-sides/chopped-veggie-pasta-salad-creamy-cauliflower-dressing/#gs.3qhxo5

https://www.forksoverknives.com/recipes/amazing-grains/green-chile-rice-recipe-black-beans/#gs.3qi2df

https://www.laaloosh.com/2016/02/11/chickpea-puttanesca-over-polenta/

https://www.forksoverknives.com/?s=Wild+rice%2C+cabbage+and+chickpea+pilaf

https://www.forksoverknives.com/recipes/vegan-breakfast/peanut-butter-granola-bars/#gs.3qipii

All these recipes are my base for this week, so instead of me making several different meals I’m using these as my main meals and then will add chicken or turkey on the side if we decide to make any that way they are still healthy but my older daughter can enjoy the meals as a vegetarian.  Having clean Vegan and Plant Based meals has turned out to be very good for us so we are going to continue with it again this week.  What’s nice is that these can all be interchanged with vegetables and grains you and your family like.  Just because it’s vegan and plant based doesn’t mean you can’t make it your own, be creative and enjoy cooking with the family.  Trust me the kids will enjoy it much more when they can help out in the kitchen, my girls love to help out and always say how much better dinner is knowing what’s in it.  Hope everyone has a very Happy Easter and a safe and healthy week!

New Recipe - Veggie, Potato and Bean Breakfast Hash (Vegan and Plant Based)

Veggie, Potato and Bean Breakfast Hash (Vegan and Plant Based) 🌱

Serves 4
10 mins prepare, 35 mins cooking time

Ingredients:
4 medium red potatoes - washed and diced
2 small carrots - peeled and diced
1 small zucchini - diced
1 bell pepper - any color and size, diced
1/4 red onion - cut in wedges
1 can of beans - any work, drained and rinsed
2 cloves of minced garlic
2 to 3 handfuls of Kale - raw
2 tsp dried oregano
1 tsp chili powder
1 tsp salt
1/2 tsp pepper
1/2 tsp smoked paprika
Corn tortillas - optional
Any toppings - optional

Directions:
1. Turn oven to 425 to preheat.
2. Place all ingredients except for kale in a large bowl and mix until it’s all well coated.
3. Then place everything from the bowl onto a 9x13 cookie sheet with parchment paper. Spread it all out to make sure the whole pan is covered.
4. Put the pan in the oven for 25 to 30 mins.
5. When done take out of the oven, put the kale on top and mix all together and flatten it out again to cover the pan.
6. Place back in the oven for about 5 more minutes or until kale is wilted and cooked.
7. Take out of the oven and put them in some corn tortillas topped with your favorite toppings or just enjoy on a plate for a nice healthy breakfast. Enjoy!!!

Stay Happy and Healthy!