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Menu Plan Guidelines and RecipesBasic Guidelines:Here are some helpful tips to follow when choosing ingredients for the recipes in your meal plan to ensure you are getting the most health benefits:Grass Fed/Pastured Raised Meats. Grain-fed animals are much less healthy than animals given their natural diet and environment. Grain-fed animals are much higher in Omega 6 fatty acids, which are inflammatory when consumed in large amounts. Grass-fed, pasture raised animals are rich in Omega 3 and conjugated linoleic acid (CLA) – both highly beneficial fats.Wild Fish/Seafood. Farmed fish have heavier concentration of chemicals and toxins and do not get a varied diet, so are without the health benefits of wild anic Free range chicken and eggs. Again choosing animals that have access to a natural, organic diet will have the benefit of healthy fatty acids, higher protein and less anic Produce. When possible choose organic produce to avoid toxic pesticides, herbicides and genetically modified produce. If you cannot afford to buy all organic produce, at least try to buy organic on items where you eat the skin. Always be sure to wash in a veggie wash or peroxide and water solution.Natural Oils. Opt for coconut and olive oil as the healthiest options. Avoid vegetable oils such as corn and canola as they are highly unstable and oxidize rapidly which causes inflammation and cell damage. Coconut oil is the preferred oil to cook with as it is a saturated fat and can withstand high heat without oxidizing. Use oil olive for low cooking only or just use cold to dress salads and vegetables. AVOID ALL HYRDROGENATED OR PARTIALLY HYDROGENATED OILS.Dairy. Choose organic dairy where possible and enjoy fermented dairy such as yogurt and kefir as it is much easier to digest.Natural Sugars. Skip the sugars that have undergone heavy processing like white sugar and brown sugar. Use small amounts of natural sweeteners like raw honey, pure maple syrup, and coconut sugar. AVOID ALL ARTIFICAL SWEETENERS. (splenda, aspartame, sucralose etc)Nuts and Legumes. These tend to be hard to digest for some, so sprouting is a great way to improve digestibility and it is easy to do. If you are interested in finding out more about sprouting, ask me.Beverages. Your main choice of beverage should be water. Aim for 6-8 glasses per day, and more with physical activity. Enjoy herbal teas and fresh vegetable juices with lots of green veggies. Check my website frequently to check for juice and smoothie recipes. Limit fruit juice to ?-1 cup per day, as fruit juice contains large amounts of sugar with no fiber and can lead to blood sugar imbalance.Desserts. I did not include desserts on your menu plan because…well, I want you to enjoy dessert when you choose to have it. If you would like me to send along some healthy dessert ideas then let me know. Some simple healthy options are berries and cream, homemade fruit salads with whipped cream, dark chocolate and homemade cookies.RecipesPlease find some recipes below to use with your meal plan. I have placed an * beside items that have a recipe included. Superfast Chili Ingredients:1 lb. ground beef or ground turkey, organic and grass fed preferred 2 cans of 15 oz. black beans2 cans of 8 oz. tomato sauce1 jar of medium or hot, chunky salsa1 tablespoon chili powder? cup frozen cornDirections:Cook beef or turkey on medium-high heat in a big pot until browned. Drain excess fat from the meat. Drain one can of beans and mash. Add all ingredients to the pot and mix together. Heat on medium until heated through.Beet, Edamame and Egg SaladA vibrant and colorful combination, dressed with a light lemon-Dijon vinaigrette. Although you can’t beat fresh beets for flavor and texture, canned can be used to decrease prep time.Makes 2 servingsIngredients:? pounds beets without greens or 1? pounds with (or a combination of red and golden), stems trimmed to 1" 4 large eggs? cup frozen shelled edamame2 cups arugula? red onion, thinly sliced (? cup)1 tablespoon distilled white vinegar2 teaspoons Dijon mustard2 teaspoons Organic Zero1 teaspoon fresh or bottled lemon juice Directions:Preheat oven to 400F. Scrub beets under cold running water; dry well. Place a 12 x 14" sheet of foil on work surface. Place 1 beet in center; fold foil over so ends meet. Crimp edges to seal and form air-tight packet. Repeat with remaining beets. Place packets on baking sheet; roast 1 hour. Remove from oven; allow to cool 5 minutes.Wearing protective gloves, pierce top of each foil packet to allow steam to escape. Remove beets from packets. Peel; cut lengthwise into 6 wedges. Keep golden beets separate from red to avoid staining. (May be prepared up to 2 days in advance and refrigerated in covered container.) Place eggs in medium saucepan; add COLD water to cover by 1". Bring to boil over high heat; cook 2 minutes. Add frozen edamame. Return to boil; cook 8 minutes. Remove from heat. Drain hot water and fill pot with cold water. Let eggs and edamame rest in cold water 4 to 5 minutes; drain and blot dry with paper towel. Peel eggs, discarding shells and 2 yolks. Chop remaining eggs and egg whites.Arrange 1 cup arugula on each of 2 plates; divide onion, beets, edamame and chopped egg evenly between salads. In small bowl or measuring cup, combine vinegar, mustard, Splenda and lemon juice. Whisk to blend. Drizzle over salads or serve on the side. Vegetable SoupMakes 9 cupsIngredients:6 cups brothCooking spray2 carrots, peeled and diced1 large onion, diced4 teaspoons garlic, minced1/2 cabbage, chopped1/2 pound frozen green beans2 tablespoons tomato paste 1 teaspoon dried basil1 teaspoon dried oregano1 teaspoon kosher salt1 large zucchini, dicedDirections:Bring the broth to a boil. Use a small amount of oil to coat the pot. Heat the pot on MEDIUM HIGH. Add the carrots, onion and garlic and cook for about 5 minutes. Add all the remaining ingredients EXCEPT the zucchini and bring to a boil. Cover, reduce the heat to MEDIUM and simmer for about 15 minutes or until the beans are tender.Add the zucchini and cook until they are tender.Serve and enjoy!Blueberry Oat SquaresIngredients:1 cup rolled oats1 ? cups spelt flour (or other non-wheat flour)1 teaspoon baking soda2/3 cup plain goat’s milk yogurt or Greek yogurt1 cup milk (almond/unsweetened soy)2 tablespoons sweetener (apple sauce)1 egg? cup blueberries1 tablespoon cornstarchDirections:Preheat oven to 425o F. and grease a 10” square pan. Blend oats, flour, baking soda, yogurt, milk, sweetener, and egg. Toss blueberries with cornstarch and stir in. Spread into pan and bake 10-15 mins, or until fully set. Cut into squares, approx. 2x2 inches.Turkey Spinach SandwichIngredients:4 oz nitrate free oven roasted turkey breast (4-5 slices)2 slices of Stonemill bread1 cup raw spinach3 slices of tomato4 slices of cucumberhandful of alfalfa sprouts2 tbsp avocado1 tbsp non fat honey mustard salad dressingInstructions:Using 2 slices of Stonemill bread spread avocado on both sides of the bread. Drizzle 1 tbsp of non fat honey mustard dressing on top of the avocado. Place the roast turkey on 1 slice of bread. Top with spinach, tomato, cucumber and sprouts. Close the sandwich and enjoy. Tossed Chicken SaladIngredients:4 oz grilled chicken breast (plain)2 cups tossed lettuce with 4 slices tomato, ? cup cucumber, ? cup peppers 1 tsp extra virgin olive oil with balsamic vinegar? cup lentils Instructions:Cut chicken breast into cubes. In a bowl, combine chicken cubes, lentils, salad, extra virgin olive oil and balsamic vinegar and toss thoroughly. Thai Chicken or Beef with Stir Fry VeggiesIngredients:3 oz broiled top sirloin beef? cup raw snow peas? cup sliced raw sweet red peppertbsp teriyaki sauce? tbsp peanut butter1/8 tsp cornstarch1 tsp sesame oil1 cup frozen stir fry vegetable blend? cup pineapple chunks in its own juiceInstructions:Preheat over to 400F. Cut up beef into strips. Place beef in the center of a piece of aluminium foil, ensuring that foil is large enough to fit all ingredients and to secure edges by folding. Place snow peas and peppers on top of beef. In a small bowl, mix together teriyaki sauce, peanut butter and cornstarch. Pour mixture over and vegetables. Fold up sides and ends of the foil to seal. Place package on a baking sheet in the over and cook for 10 to 15 minutes, or until beef and vegetables are done. Serve with vegetables stir-fried in sesame oil. Enjoy with fruit for dessert. White Bean SaladIngredients:? cup canned white beans1/2cup light extra firm tofu (substitute 4oz of animal protein – optional)? cup chopped or sliced red tomato2 tbsp chopped onion2 tbsp parsley1 oz low fat mozzarella cheese1 tbsp lemon juice1 tsp olive oil1 tsp balsamic vinegar? tsp minced garlic1/8 tsp dried thyme1 dash ground black pepperIngredients:In a large bowl, combine beans cubed tofu, tomatoes, onions, parsley and cubed cheese. In another bowl, mix oil, vinegar, lemon juice, minced garlic, thyme and pepper. Add to bean mixture andLentil SoupIngredients:2 tablespoons oil1 cup finely chopped onion? cup finely chopped carrot? cup finely chopped celery2 tsp sea salt1 lb. lentils, picked and rinsed1 cup peeled and chopped tomatoes, or canned2 quarts chicken or vegetable broth? tsp ground coriander? tsp ground cuminDirection:Place the oil into large pot and set over medium heat. Once hot, add the onion, carrot, celery and salt and sweat until the onions are translucent, approximately 6-7 minutes. Add the lentils, tomatoes, broth, coriander, and cumin. Increase the heat to high and bring just to a boil. Reduce heat to low, cover and cook at low simmer until lentils are tender, approximately 35-40 minutes. Blend until pureed using stick blender or regular blender. ................
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