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

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

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 Mealplan…

Here what I am making this week :

Thursday:
Crockpot Chicken
Cause our week last week was a bit skewed I am repeating this meal.

Friday:
Vietnamese Vermicelli Bowl, 
Now I will use Zucchini noodles for myself.

Saturday:
Beef Stew

Sunday:
Creamy Lemon Chicken with Asparagus and Mushroom, served over Caulifower Rice

Monday:
Eggroll in a Bowl

Tuesday:
Lentil Soup

Wednesday:
Blackened Tilapia Taco Bowl
The linked recipe is the inspiration, I will def. Change a few things to fit better with my dietary needs.

Thursday:
Chicken Stir Fry

Mustard Salmon with Caramelized Onions, Brussel Sprouts and Carrots…

This was a on the fly Recipe…

Ingredients for the Salmon serves 4:
1lb. of Salmon (I use Sockeye all Natural)
3 Tablespoons of Dijon Mustard
1 Tblsp of Olive Oil
and a dash of Pampered Chef Dill Mix ( you can add just plain Dill)

Preheat the oven to 350, line a baking sheet with foil, place the Salmon on it. In a small bowl mix, mustard, oil and seasoning and then slather over the fish. Put in the oven for 20mins.
Serve immediatly

Nurtition:
206 Calories, 12g Fat, 2g Sat. Fat, 0 Carbs, 24g Protein

Ingredients for Veggies:

1 bag of shredded Brussel Sprouts
3 med. Carrots, Peeled and julianned
1 Large Onion, cut into half slices
1 Glove of Carlic
1/2 tbsp Coconut Oil
Salt and Pepper to taste

Heat the Coconut Oil, and put the onions in and let them caramelize, then add the garlic let it cook for a minute then add the sprouts and the carrots and cook for about 10-15 mins until soft.  I put a lid on it to steam the veggies for 10mins with stirring over medium heat add salt and pepper to taste and serve.

Nutrition:
50 Calories,  1g fat, 9g Carbs, 3g Sugar, 2g Protein

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

Protein Pancakes Take 2…

I wasn’t happy with the pancakes from 2 weeks ago, so I made another batch and these were super yummy and fluffy.

Ingriedients:

6 egg whites (you must you egg whites cause you want to beat them stiff and that doesn’t work with egg beaters, or the “real” eggwhites in a carton)
1 cup of oatmeal, ground in a blender
1 scoop of Warrior Blend Protein Chocolate Flavor
1/2 cup of So Delicious Vanilla coconut yogurt

Beat the eggwhites until they are stiff, you should be able to turn your bowl upside down.
Then add all the other ingridients and fold them under.
Heat the griddle and make pancakes.
This makes aprox. 8-10 pancakes.

To save on sugar, I heated up some frozen blueberries with some water, and poured that over my stack and then put a dollup of Dairy free Vanilla Yogurt on top.

Nutrition for half of the batter:
352 Calories, 5g fat, 38g carbs, 8g fiber, 6 gr sugar, 25g protein

Week 2…

Today started week 2 on my Journey to a better and healthier me.

I was sick yesterday, I am thinking it was allergies as I spend Saturday in Austin at the Football game. So sitting outside in the wind. I woke up feeling like a truck hit me. But I rested yesterday and drank lots of Tea and ate healhty. (well there no longer is junkfood in my pantry)

I woke up today and felt much better, still a bit of a runny nose, but not nearly as bad as yesterday. So I went to the gym. I was told to do the same workout I did last Monday, yeah the one I didn’t finish. I was determined to get it done this time. Well I almost did. Circuit 3 was only 3 rounds and Circuit 4 was only 2. But I think I did over 200 squats and I know I will feel them tomorrow. *sigh Also I think I was able to do them, due to wearing my awesome new workout shirt from www.fluffyshirts.com

I am looking forward to tomorrow, I will see my two besties from Austin and we are going to lunch. And as I was driving home, I talked my hubby and told him, that I really didn’t wanna blow my food, so I will check the menu again today to see what I wanna eat and plan accordingly.

So this non dairy thing is also intersting. My trainer told me Dairy causes inflammation. Well I decided to give non dairy a go. And on Thursday I woke up and had no pain in my hand joints. How weird, so I am keeping an eye on this for sure.

Other than that I think I GOT THIS…

Zucchini Boats

3 Zucchinis
1lb. ground beef (you can substitute with Turkey)
Fresh Mozzarella
3 Tomatos
Salt & Pepper
Basil and Oregano
1 Glove of Garlic

Sautee the garlic in a tsp of olive oil, add the ground beef and brown. Season with salt and pepper.
Cut the Zucchini length wise in half and cut of the ends. Then take a spoon and scoop out the seeds.

Place in glass pan, or a on a baking sheet.

Once ground beef is cooked, pour into the zucchini if it over flows it’s ok.  Preheat oven to F350.
Slice the tomatos and place on top of the ground beef.

Then cover with Cheese, I use fresh Mozarell and used about half a block. And then sprinkled a little bit of shredded Italian Cheese mix on top. Season with Basil and Oregano. (sorry about the fuzzy picture)

Put in the oven for 40mins.

Then cut and serve… ( my family eat this over rice, I just forgo this)

Enjoy !!!

Chia Pudding…

Like today, I like a breakfast that I can just grab from the fridge and don’t have to prep to much.
This Chia Pudding was something I found from the Instagram user hovkonditorn. She has ton’s of vegan recipes.
I had never heard of Chia before, it’s a seed and the texture of this dish reminds me of Tapioca. Since I love Tapioca I love this dish…
I make 4 at a time as they last in the fridge and my husband likes to eat them too.
One Serving:
2 1/2 Table spoons of Chia Seeds ( I buy the white ones)
3/4 Cup Vanilla Almond Milk (I don’t like regular, so you can use plain if you like)
1/2 scoop Protein Powder (I use vanilla)
Mix, put in the fridge and after 30mins Stir. This is very IMPORTANT!!! other wise you pudding will clump.
When you ready to eat, top with fruit. I like Strawberries and Blueberries. But I wanna try other fruits as well.

Nutrition Facts:
1 serving
120 calories, 4.5g fat, 11.5 grams of carbs and 7.5g protein. This is vary with the protein powder you use. Also this is without the fruit.

Enjoy!!!