Overnight Steel Cut Oats and Weekday Egg Bake

My husbands work has moved offices, so instead of a 40min commute he now has to leave the house at 5:20 am to sit on a bus for an hour.
So to help with cutting down time preparing breakfast we make these two recipes and that is what we eat for breakfast Monday – Friday. For the Oats you can add different fruits after, or maple syrup. We like to put a bit of diary free yogurt and some berries on it.

Here we go:

Overnight Steel Cut Oats:
1/2 Cup Steel Cut Oats (we use Red Mill’s)
1 Gala Apple grated (leave the core out, but I don’t peel mine)
1tbsp Coconut Sugar
1tsp Cinnamon
1 cup of unsweetened Vanilla Almond Milk
I have a small one quart crock pot that I used to use for queso, I put all the ingredients in and turn it to low at 10pm and my hubby has yummy oatmeal at 4:30am and then he turns it on warm and i have yummy oats at 6am.
Nutriton:
169 Calories, 32 Carbs, 3gr Fat, 4gr protein, 15 sugar

Weekday Egg Bake:
the reason I call this weekday egg bake, it cause I make it on Sundays and cut up the portions and then my husband and I heat it up in the morning in the micro wave.

1lb. Ground lean Turkey
2 cups of sliced Mushrooms
4 cups of Baby Spinach
1 Bell Pepper diced
one carton liquid eggwhites (20 servings)

Heat your oven to 350F. Brown the turkey in a pan and season to your liking, once browned add the mushrooms and bell pepper, sautee for a few minutes then add the spinach. Cook until the leaves wilt just a little bit. Then put the mixture into a 9×13 glass pan and add the liquid egg whites. Put in the oven for 40mins. Let slightly cool and cut. Put into a tupper ware and store in fridge.
Nutrition:
120 Calories, 2 carbs, 1gr. Fat 24gr Protein, 16gr Sugar

Bon Apetit:

~ Claudia

Peanutbutter Banana Protein Pancakes… (dairy free and gluten free)

Every weekend my husband asks me to make Pancakes. Today was no different, but I wanted to mix it up a bit. So here is our delicious breakfast for under 300 Calories, loaded with goodness.

Ingredients:
6 eggwhites (I use all eggwhites)
1 cup of quick oates finely ground
1 scoop protein powder – I used Sun Warrior Blend  it’s Vegan
2 tbsp of PB2
1 medium banana
Makes 3 servings of about 3.5 pancakes

Directions:
Whisk the egg whites until they form stiff peaks, then mush the banana with a fork and add all the ingredients to the egg whites. Fold everything together, don’t over mix, or the egg whites will loose their fluffyness and you will have a runny bater.
Then cook like regular pancakes.
Instead of syrup, I cook up some berries or Cherries with just a tad of water. And instead of butter, I put about 2 Tbsp of So Delicous Vanilla yogurt.
These pancakes are dairy free and gluten free

Nutrition for pancakes alone:
223 Calories,  30g carbs, 2.5g fat and 18.7g protein.

En Guete!
Claudia

Meal Plan #6

Meal Plan from 2/26/2015 – 3/3/2015

For breakfast my husband and I eat oatmeal and eggwhites with veggies. On saturdays I make protein pancakes and sometimes a casserole. The kids eat cereal but are wanting to eat oats and eggs to now (they are teenagers)

Lunches:
My daughter takes leftovers and so does my son, when he remembers to take a lunch. My husband makes a Salad to take and I eat a salad or leftovers.

As always all our meals are gluten free / dairy free

Friday:
Sweet Potato Crust with BBQ Chicken 

Saturday:
Bison Burgers on Gluten Free buns with Salad and Sweet Potato Fries

Sunday:
Pork Chops, Cauliflour Rice and roasted Brussels Sprouts

Monday:
Paleo Lasagna

Tuesday:
Fish Tacos on lettuce wraps

Wednesday:
Meatballs and Spaghetti Squash

Thursday:
Grilled Chicken, Zucchini and Pasta

Meal Plan #5

Meals from 2/18/2015 – 2/25/2015

For breakfast my husband and I eat oatmeal and eggwhites with veggies. On saturdays I make protein pancakes and sometimes a casserole. The kids eat cereal but are wanting to eat oats and eggs to now (they are teenagers)

Lunches:
My daughter takes leftovers and so does my son, when he remembers to take a lunch. My husband makes a Salad to take and I eat a salad or leftovers.

Snacks:
I have protein bars, protein shakes, or cooked chicken with rice.

Thursday:
Balsamic Chicken w/Pasta and Zucchini

Firday:
Turkey Burgers, with Sweet potato Friday, and Zucchini Chips

Satuday:
We are going to the Faire so we are eating out for once.

Sunday:
Salmon, Brussel Sprouts and Rice

Monday:
Lentil Soup (Recipe will be posted)

Tuesday:
Fajitas in Lettuce wraps or gluten free Tortillas

Wednesday:
Eggroll in a bowl

Thursday:
Curry Stew

That’s our menu for this week. 😀

Convention Prep Part 2… follow up

Well this is less of a prep post then a follow up.

I had prepared my foods and packed them. Now here are some things to consider.

Breakfast casserole was a great idea and it’s still yummy cold. Ice was available at the hotel so no problem in keeping the cooler cool. I also had grilled Chicken. cherry tomatos, apples, measured out protein shakes, I brought my own coffee creamer and almond milk. I also had measured out Cashews and Lentil Chips.
My main foods were Salads in a Jar.

I made a couple of mistakes… first off I did not put the snacks in my back pack, sometimes during the convention things got hectic and I wasn’t able to get back to the room and grab a bite. Also I did not get enough water, even thou I had my water bottle with me.

Also I definitely would pack more chicken.

But other then that I did well, I got a lot of walking done and I didn’t bring much food home. All in all it was a very successful weekend.

This was all the food I packed, pre packed. 
Breakfast was egg casserole with a protein shake
My awesome picture with Jared.

Weekly Meal Plan #4

Friday:
Salsa Chicken

Saturday:
Trout with Pasta and Asparagus

Superbowl Sunday:
Having friends over, making Chilli, Buffalo Cauliflower, Hummus and cut up Veggies, Zucchini Brownies. Chips and Salsa

Monday:
Zucchini Boats

Tuesday:
Chicken Stir Fry

Wednesday:
Spaghetti

Thursday:
Egg Roll in a bowl

Here is a picture of the weekly grocery haul.

Peanutbutter Protein Pancakes

This makes Approx. 6 Pancakes, I ate them all for lunch yesterday.

Ingredients:
2 eggwhites or the equivalent of liquid eggwhites beaten stiff
2 tbsp PB2 prepared
1 scoop of Sun Warrior Vanilla Protein Powder ( love this protein, it’s Vegan and it’s low calorie and low sugar)
1/2 cup of Oatmeal grind to make flour
1/2 cup of fresh Blueberries

Beat the eggwhites to a stiff foam then add all the other ingredients and very gently mix and then cook like pancakes.

I use So Delicious cultured Coconut Milk Yogurt instead of butter and Syrup now. And it is really good.

Nutrition:
388 Calories, 6g fat, 45g Carbs, 10g sugar, 40g protein

Curried, chicken, garbanzo beans and Sweet Potato stew…

I like a good curry and I found this recipe on Pinterest, and the pictures just looked really delicous. And when I asked my family if they wanted curry my husband and daughter both said yes. So this is what happened, cause I didn’t have all the ingredients and I do like Carrots in my curry.
Also I try not to eat potatoes, rice, pasta and fruits after 3pm, but this is an exception today.

Nutrition:
298 Calories, 9gr fat, 35gr Carbohydrates, 8gr fiber, 6 sugar, 20gr Protein

This makes about 5 servings:

Ingredients:
1 small yellow onion
1 tablespoon Olive oil
3 cloves garlic
2 Teaspoons of yellow curry powder you can always add more.
Salt, to taste
1 teaspoon ginger powder
2 Carrots peeled and cut into rounds
1 can (15 oz) diced tomatoes
1 can (15 oz) chickpeas
1 large sweet potato peeled and diced into 1″ chuncks
1 can (15 oz) light coconut milk
10oz. of cooked Chicken Breast
brown rice, for serving

Instructions:
In a large skilled or wok heat the olive oil, and add the onion. Cook for a couple of minutes until the onion has a glazed look, then add the garlic, ginger and Curry Powder, cook for a couple of minutes this will develop the flavors. You can always add more spice later.
Now add all the other ingredients (except for the rice), I rinsed the coconut milk can with some water and added that to the pot as well, so that everything is covered. Then bring to a simmer and cook for at least 30 minutes, even better if you can let it simmer for 50minutes.

At the last minute you can add some parsley to it and serve it over rice.

Bon apetit

Egg Roll in a Bowl

I  adapted this recipe to my families needs.
This made 6 servings

Ingredients:

2 teaspoons of olive oil or coconut oil
1lb. of ground turkey
1 med. head of Cabbage thinly sliced
2 big carrots peeled and shredded or julianne, makes about 1 cup
1 medium onion finely diced
3 gloves of carlic finely diced
1 tea spoon powdered Ginger (you can use fresh)
1/4 cup of Bragg’s Amino
3 Green Onions
Salt and Pepper

I served this to my family with brown rice fettuccine.

Instructions:

Brown the turkey in a wok style pan until fully cooked.
Turn down heat to medium and add the onion and oil. Cook onions until slightly brown.
In a bowl mix the Aminos, garlic and ginger and add to pan.
Immediately add the cabbage, stir frequently. I put a lid on the pan and steamed the cabbage. Then add the carrots and cook for a couple of minutes.
Turn off the heat and add green onions, season with salt and pepper to taste, stir and serve.

It smells and tastes exactly like the inside of an eggroll. Delicious.

Nutrition:

168 Calories,  3g Fat, 11 Carbs, 4g Sugar, 22g Protein

7 Ingredients white Chicken Chili

I love Pinterest so I am browsing always to find inspiration for new recipes and I found one that I liked. it was called 5 ingredient Easy White Chicken Chili
I changed a few things and I have 7 ingredients.

Ingredients:
half an onion
Olive Oil
3 frozen Chicken Breasts ( you can use fresh)
1 can of Great Northern Beans
1 Carton of low sodium organic chicken stock
2 tsp of cumin
2 cups of Central Market Salsa Verde

Heat the Olive oil and sautee the onion in it then add all the other ingredients and then bring it to a boil. Once it boils turn it down to a low, simmer for minimum of 30mins. Then shred the chicken and serve with Cubed Avocados.

Makes 6 servings

Nutrition without the Avocado:
188 calories, 3grams fat, 14grams carbs, 25grams Protein