You Are What You Eat

Ok - you asked for it!!  What do we eat???  I am going to post a week's worth of meals (with recipes) - one day at a time.

I shop at a combination of Trader Joe's, our local Farmer's Market, Costco and Whole Foods - leaving the money pit (Whole Foods) for last to pick up the things I just can't find anywhere else.  I LOVE the store, and sometimes I go there alone eat a huge salad off the bar - but, if I take my entire family along on a shopping trip, it breaks the bank.  Buy in bulk, order grains and flours from Amazon - and eat at home instead of out.  It is more cost effective and MUCH healthier.

So as not to be redundant in the recipes, I will say up front that I recommend using as much as possible organic (including especially eggs, meat and butter) and only grass fed beef.  Most of my family can't eat dairy, so I don't keep much in the house - so anywhere I call for milk or cheese in a recipe, I am using coconut or almond milk and either almond, goat, or daiya cheese.  You can use whatever you like - but, if you are using dairy, I would always use organic and try to use raw whenever possible.  We don't drink milk anymore because I haven't found a raw source.  I think raw milk is extremely important and we choose not to drink it at all rather than use pasteurized.

Also, remember as you look at these recipes that "fat" is not your enemy.  Good fat is actually your friend - both for weight loss and optimum health and energy.  There is nothing wrong with grass fed organic butter, ghee, coconut oil, natural and home made nut butters, etc....

So.... here you go!  Tried and true recipes, from our home to yours!  Enjoy!!

I also want to say a bit about snacks.  Truly, three protein filled and nutrient dense meals per day is enough.  But, especially in the beginning, your family may be used to snacking.  As you embark on this healthy journey - start by ridding your home of things that are empty of nutrition.  If it is not there, you won't eat it.  For snacks I keep raw nuts, easy to handle fruits like apples, bananas, and tangerines, Lara bars (the only ingredients are dates and nuts), and popcorn as a special treat.  We use organic kernels and pop them in coconut oil on the stove and top the popped corn with melted coconut oil and nutritional yeast.  That's about all I keep around the house for snacking.  We also bought a juicer recently and so if we are craving something between meals, we juice.  I will share some of our favorite recipes another day.

This is a process, but it is a doable one.  Stick to your guns, Moms!!  Your kids are smart - they will NOT starve.

Day 1

Breakfast

Smoothie: (per person)

This smoothie is full of protein and good fat and should keep you feeling great for the morning.

1/4 cup of pumpkin seeds
1 banana
scoop of nut butter of your choice
almond or coconut milk
honey or maple syrup to taste (no honey for infants under a year old)

Grind pumpkin seeds up in the blender or vita-mix first and then add other ingredients and blend.  Add liquid until it gets to the consistency you like it.

If you are one who just likes to "chew" something - you could also have a piece of gluten free toast (I make my own bread with Pamela's bread mix or buy Udi's brand) with lots of butter or ghee and/or a dish of fresh berries.


Lunch

Salad (again, per person)

Spinach and/or Green Leaf Lettuce
chia and hemp seeds
avocado slices
fresh fruit of your choice (my favorites are orange slices, blackberries, and/or strawberries)

Dressing (per salad)

3 tablespoons of extra virgin olive oil
1 tablespoon of balsamic vinegar
2 tablespoons of maple syrup
3 drops of Young Living Sweet Orange Oil  (or you could squeeze the juice of half an orange, but the oil is much more potent and SO yummy)

Mix together in a large bowl and toss with dressing.

Dinner

Oven "fried" chicken tenders, green beans, sweet potatoes, and salad.

I use Trader Joe's already sliced organic chicken tenders for this recipe.  You could also slice up chicken breasts into strips.

Ingredients:  Gluten free bread crumbs seasoned with garlic powder, eggs, gluten free flour.

I make the bread crumbs by using Udi's gluten free whole grain loaf bread.  I put it in the food processor with garlic powder and blend until coarse.

For flour, I use Bob's Red Mill Sorghum.

Lay out three bowls large enough to accommodate the chicken while you prepare and rub coconut oil on your baking sheets to grease them.

Dip each chicken strip first in the flour, then in the bowl of beaten eggs, and finally coat with the seasoned bread crumbs.  Lay on the baking sheet.

In a pre-heated 350 degree oven, bake the strips 25-30 minutes or until done.

Wash and snap fresh green beans.  Steam until tender in a pan about 1/4 filled with organic chicken broth (or your own home made bone broth - recipe for that coming later this week).  Add some sea salt.  ( I use either Real Salt or Pink Himalayan Sea Salt)

Sweet potatoes just need to be washed and put into the oven on 350 for about an hour or so until tender.  I put them on the rack (unwrapped) and lay a baking sheet beneath them in case they drip.  Serve with butter and a drizzle of honey or maple syrup - yum!!

Toss a green salad with your favorite raw veggies - cucumbers, tomatoes, carrots, and spring onions.  Top with chopped walnuts.  Make more of your dressing from lunch or just drizzle with olive oil, balsamic and pink salt.

Now, sleep well.  You just gave your body more nutrition in one day than much of America does in a month!!