Tag Archives: cooking

Meal Planning Monday: December 18, 2016

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Oh hey there! Are you set for the holidays? I just realized that Christmas is only a week away and I don’t have my shiz together quite yet. Meals this week need to be simple. And warm. So warm. 

The requirement for meals this week is that they need to be light, budget friendly, and quick to prep. I’m saving up all my money and cooking mojo for Christmas day. 

Here’s what’s cooking: 

Monday: Autumn turkey burger with spicy honey drizzle. I’ve made these several times now and keep going back for more. Nom nom nom. I’ll serve with a beet salad on the side. 

Tuesday: Tuna cakes with sriracha light mayo sauce and mixed green salad. 

Wednesday: Crockpot pizza chicken and veggies. Low calorie, low cost, low time involved. Plus, you know, pizza. 

Thursday: Leftovers or soup from the freezer. One easy, budget friendly soup I make and freeze is chicken enchiladas soup. It’s cheap and easy. Plus you can throw the whole mess in your slow cooker. 

Friday: Fish tostadas with chili lime cream. I have made my own version of this with the tortilla crusted tilapia filets from Costco. Many supermarkets carry something similar. Cheat your face off and make these fast. 

Saturday: Christmas eve dinner with my family. We’re keeping it simple with a Chipotle style DIY burrito bar. 

Sunday: Christmas Dinner! I’ve never cooked a crown roast of pork before. It looks fancy, even without those weird little paper hats on the tips. Here is my menu:

Crown roast of pork with apple stuffing
My mom’s cranberry sauce
Butternut squash and rutabaga puree
Shaved Brussels sprouts salad with bacon, meyer lemon, and dried tart cherries
Chocolate peppermint ice cream cake

What’s your favorite part of holiday dinners? The main meat? The sides? The eggnog? Leave a comment and share. Happy holidays!

Meal Planning Monday: December 11, 2016

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It’s cold. Yeah, yeah, it’s December. It’s supposed to be cold in Iowa. But we were spoiled. So now I’m freezing my tuchus off. So this week I want mostly soups and warm stuff to put in my belly. 

Making soup is a perfect way to stockpile some extra meals – most soups freeze really well. So make a giant batch and stash some extra meals away for later. 

Here’s what’s happening in my neck of the woods this week:

Monday: The easiest Thai chicken soup – get some Tom Ka paste from an Asian market. I simmer cooked chicken with a can  of light coconut milk, 2 cups of chicken stock, a bag of stir fry veggies, and a bit of curry paste. Sometimes I add extra bamboo shoots or water chestnuts. Yum. 

Tuesday: Slow cooker pork loin with apples and sage. I might be gross because I use bottled gravy in this recipe, but it’s so good. And so easy. Come at me. I’ll serve with mashed cauliflower. 

Wednesday: Slow cooker mu shu chicken wraps. Just cook boneless skinless chicken breasts with a half bottle of stir-fry sauce for 4-6 hours. Shred, add the rest of the bottle of sauce, along with a bag of broccoli slaw. Serve as is or wrap that up in tortillas or low carb wraps. 

Thursday: Kiddo has a choir concert. So we need a quick meal: deli turkey, Greek yogurt cream cheese, and apples on low-carb flatouts it is. I will also stuff them with mixed greens and the kids will complain about their horrible lots in life. 

Friday: Leftovers!

Saturday: Ottolenghi’s chickpea, tomato, and bread soup. If I could cook one chef’s meals for all my days, it would be his. 

Sunday: Bouillabaise. Because I’ve always wanted to make bouillabaise, and I like saying bouillabaise. So I’m going to try it. This is a simplified version of a French fisherman’s stew. Serve with crusty whole grain bread. 

What’s on your menu this week? Leave a comment and share! 

 

Meal Planning Monday for November 14, 2016

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Oh hey there!

I’m starting a new series in the spirit of meal prep. Why? Because having a plan for the week makes healthy eating way less bumpy. 

I hesitate to say “meal planning” because people think of that as a rigid set of meals that they have to eat. Eat whatever you like! But once my menu for the week is set, I can chill out and know that dinner will happen without a last minute trip to the grocery store. 

I usually work off of what I have hanging out in my fridge, pantry, and freezer when I design my weekly dinner menus. I can whip up breakfast or lunch from most anything I have in the house. But dinner takes a little more planning. 

If that all feels overwhelming, start by reading a peek inside a week of healthy meal planning. 

Then if you’re needing a bit of inspiration, check out my menu each week and nab whatever sounds yummy. I try to choose dinners that have a fairly high protein count, are reasonably low in calories, and taste great. 

Some meals take a little more prep than others. If I make soup or stew I usually double the batch and freeze one. Then I have some “no cook” nights for when the you-know-what hits the fan. 

Meal Plan for November 14, 2016

Monday: Sauteed skillet of chicken apple sausages, cubed butternut squash, and brussels sprouts. (I just cook these together with a little thyme and smoky paprika.)

Tuesday: Leftover Turkey Chili from the freezer with mixed greens.

Wednesday: Lasagna soup with mixed greens.

Thursday: Apple stuffed pork loin with Moroccan spices. Roasted Brussels sprouts and sweet potatoes on the side.

Friday: Leftovers!

Saturday: One Pot Red Beans and Rice with Turkey Kielbasa

Sunday: Maple glazed baked salmon with pears, Brussels Sprouts, and whipped cauliflower/potato mash. 

Have a go to recipe that you’d like to share or even your menu for the week? Lay it on us! Just leave a comment below. 

Can’t take another shake? Try these ways to use your protein powder.

I giggled.

I giggled.

Do you have a bag of protein powder sitting in your pantry? Sweet: you’re in business today. 

If you’re like me, your containers may be collecting dust. I go through phases with how I choose to get more muscle building protein into my diet. Lately I feel ‘meh’ about protein shakes. Especially now that it’s autumn and I just want to bake things. And shove them in my belly. 

Protein shakes can save the day. Whey protein in particular is top notch for being easy to digest, quick to whip up into a shake with nothing more than water, and relatively cheap to boot. There are other kinds of protein powders too, and you can learn more about how they work here. 

You can fancy them up too with some milk, fruit, and whatever else you can dream if you’re feeling like channeling your inner Top Chef. 

Sometimes I’d rather eat more “food food” for my protein intake. You know – meat, fish, eggs, lentils, or a bunch of Greek yogurt. Sometimes I can’t stomach the idea of sucking  down yet another protein shake. Still, using protein powder makes it way, way easier for me to hit my daily protein target. And it’s a high quality source of those amino acids your body needs to build those gains. 

If you’re feeling burned out on bro shakes but want to get that extra boost from a powder, here are a few ways you can shake things up (without the shaker bottle). 

 

Spiced Pear Rice Pudding
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Use whatever kind of rice you have sitting around for this not-too-sweet dessert that works for breakfast too. The idea is simple: use equal parts rice and milk, add a splash of vanilla and a little bit of spice. I substituted pear for my usual apple, added a pinch of cardamom, and sprinkled on a few teaspoons of hazelnuts. 

Get the recipe here. 

Mug Cakes
lemon protein cake
Protein mug cakes are a thing now. Usually you microwave them and they become rubbery and sad. Yes, an affront to cakery. Is that a word? In any case, I almost always skip these. I’ve found a few good tips if you do decide to nuke one. The power level in your microwave should stay at around 30% power as you bake your cake. Start with a minimal time-  like 30 seconds. And then check.

The kind of protein you use makes a difference when baking with powder. Whey protein absorbs less liquid than other protein powders, so be wary of substituting when you follow a recipe. 

Or you can just bake your little cake in the oven, as I did with my lemon protein mug cake. It was surprisingly tasty and felt like dessert. Or breakfast dessert. 

Rating: 1 or 9, depending on your recipe. The lemon was a 9 for “almost real dessert”. 

Sludge
sludge
This recipe isn’t pretty. It sounds kind of gross. But it’s a chocolatey way to increase your protein intake. I added a few teaspoons of peanut butter chips. Because peanut butter is life, and I was PMSing like a beast. You know, weeping intermittently while watching the Walking Dead. I also needed a gateway recipe to help myself stop stealing my kids’ Halloween candy. Get the recipe from Muffin Topless. 

Cinnabon Protein Oatmeal
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You don’t even need a recipe for this breakfast treat. And it’s crazy good. Instead of adding whey protein to my oatmeal, I whipped egg whites into my oats along with a little cinnamon and vanilla.

The magic comes in the topping. Use a tablespoon of Greek yogurt cream cheese or lowfat cream cheese.  Add a half scoop to a full scoop of protein powder depending on how much of a boost you’d like. Thin it out to a thin frosting by adding a little milk, bit by bit.

So good. Not funky. Much yum. Get my recipe here. 

Strawberry Fluff

So fluffy.

So fluffy.

This is the bro-iest bro treat to ever bro. I avoided it because it didn’t sound very yummy to me. But I finally caved and I’ll make this over and over again. Because it’s tasty.  But mostly because: holy mother of God, it’s filling. If you’re having a hangry kind of day, make fluff. It’ll fill your belly. 

You only need fruit, protein powder, some kind of milk, and perhaps a little extract and stevia.  Plus something to help whip it up. Most people use xantham gum. I used an egg white. Yeah, it’s raw. I probably won’t die. 

Get my recipe here

I have two questions for you, because I’m a curious cat. First. What’s your favorite brand/flavor/type of protein powder? And what’s your favorite way to use it? Leave a comment below or on my Facebook page. Thanks!

P.S. I share ideas for workouts and nutrition in my newsletter. I’ll help you build muscle, get lean, and feel mighty fine. Just fill out the form thingy below and I’ll hook you up with my Fat Loss on a Budget book. See you there!