#and seasoned the salmon with pre-packaged chicken spice

[theshitpostcalligrapher]

here's a dish for yall! mushroom and pasta shells in alfredo sauce, topped off with some seared salmon.

[solomonish]

How To Keep Your Demon Entertained At A Walmart

Congratulations! You've earned yourself a few demon date days up in the human world! But what's this? You have errands to run? Well, we all know these demons can't function without you for more than five minutes....but an entity that's thousands of years old gets a little bored and restless in the hyper-market wasteland of a Walmart...

Nowdateables: coming soon!

Lucifer

if you don't want him getting passive-aggressive about how you should've done this before he got here (yeesh Lucifer some of us have jobs or responsibilities that we can't shove onto our siblings for a day to see our precious mc) then you better be ready to make conversation

definitely not the type to allow you to even think about sending him off so you can get stuff done. he's not even that bothersome, so he'll get offended if you even think about it, but also wouldn't you rather keep him around to reach the top shelves?

basically if you don’t want to keep Lucifer entertained, you have to be the one he needs to keep entertained

do that thing where you roll around on the cart like a skateboard and he’ll be trying to put a stop to it immediately

put random things in your cart that he knows you don’t need and let him take it out and put it back where it belongs

stare him in the eyes as you put that party size brownie mix in your cart then speed walk away. he will come up from an aisle in front of you and silently pluck the box out and take it back. he will come back to see seven boxes of corn dogs and momentarily considers breaking up with you

does not need a treat as a bribe, but will definitely forgive your antics if you bought something from the bakery to snack on as you go home (especially if you did it without him noticing, considering the eagle eye he’s had to have on your cart the whole time)

just don’t have the nerve to complain about the crumbs in your car after that

Mammon

I would say to ask him to scan the area looking for dropped coins on the floor but he'd probably knock down shelves trying to look beneath them so....maybe don't?

also please keep an eye on him or he WILL be shoplifting. human jail is (probably?) a step up from demon jail but like. let's aim for no jail, ok mammon?

instead, give him a pre-portioned off list and tell him it's like a scavenger hunt. he'll scamper off to explore the walmart and his duty to keeping you happy has like a 70% chance of preventing him from stealing anything too important

make sure the stuff you put on the list is kind of hard to find but not too hard. you wanna keep him occupied without risking him freaking out because he can't find this super specific spice you want

either that or only make a really vague list like. tell him you need bread and he'll stand in the bread aisle trying to remember if you like white bread or whole wheat bread until you come to retrieve him

bring money for a treat. if it's near st patrick's day go in the seasonal aisle and hope they have chocolate gold coins

he's not too hard to deal with, but figuring out what's sneaky enough to put on the list is a chore of its own so going by yourself is less work anyway

Leviathan

taking him to walmart was your final fatal mistake

seriously? he has to go in? you could have just left him in the car!!

you take him intending to have him pick out some normie snacks (since you don't have any limited edition whatever-the-fucks in your house right now) but he looks so uncomfortable you make a detour towards the games

just leave him to play on the trial device and go pick out a few things for him to choose from when you circle back to him

arguable the least stressful trip for you until you have to wade through the pool of kids surrounding him and watching him play when it's time to pay and leave

you won't have to buy him anything but you will have to wait for him to finish the level he's on before he lets you drag him away. and he'll probably complain a little bit in the car about how terrible it was to go in in the first place, which a treat would help minimize.

so i guess just pick your battles with this one?

Satan

satan is a refined individual with startling amounts of self control. he does not need pointed in the direction of the books. he can entertain himself on a grocery run.

point him in the direction of the books anyway

their selection is always small (because it’s a walmart not a bookstore) and half of it is children’s anyway so he’ll probably wander off real quick

satan doesn’t need to be entertained, no, he’s past that. he needs to be kept on a leash

you have no way of knowing where he’ll end up. sometimes he’ll be somewhere that makes sense like in the stationary but sometimes you’ll find him staring at the paint samples like it’s a masterpiece in a museum or over by the fishing hooks reading up about local fish populations and how to get a fishing license and you’re just like “???? i’ve been looking for you for twenty minutes???? don’t give me facts about salmon???”

will ask you why you need to buy tires in the same place you get your food. isn’t that suspicious? what do they specialize in?

answer him only with the word “bargains” and he’ll stop asking once he understands or gets annoyed

you don’t need to buy him a treat unless he finds a book he wants. then come on mc, you dragged him out here and you’re NOT gonna let him get this one thing??

Asmodeus

he's fine with making an errand run with you actually!

he's up on the human world for you baby, just make sure to hold his hand so he feels appreciated

asmo is far too entertained with the concept of a walmart for his own good. don't go with him if you want it to be a quick trip because he'll want to go around the whole store

thinks at first that it's kind of nifty that humans just dump all the things they need in one store but is quickly turned off from the novelty when he realizes how short the distance is between the clothes and the nearest package of raw chicken

even if the selection is small, he will want to spend time in the makeup department. probably goes on rants about how he can’t imagine this quality of product is good for your skin

will still buy nail polish though if you let him

overall? not terrible to have around, but make sure you don’t have anywhere to be in the next hour when you take him

Beelzebub

pack a gallon bag of cheerios like he's a toddler and get ready to fucking book it in and out of there

you know how you should never go grocery shopping when you’re hungry? what were you thinking bringing Beel around??

another brother who’s good for reaching tall shelves if you need it

Beel also has this talent where he can just list off the ingredients you need if you happen to forget your list

if you want, you can distract him momentarily by just throwing out random dishes and he’ll get the ingredients right every time (even though they’re human dishes!!) but you’ll end up giving him like five different cravings by the time you leave

only take him if you want to speedrun grocery shopping, because he will start eating food you haven’t paid for if you take too long

bring extra money for that too, just in case he gets caught :(

Belphegor

bringing belphie to walmart isn't a matter of keeping him entertained moreso than keeping him awake

which you will inevitably fail to do

so even if you only need like three things, get him a cart and let him fall into the basket

he’ll try to stay awake (and he’ll give very self-satisfied grins to the people who stare at him ((and especially the ones who say “wow i wanna do that”))) but he can only fight off his sin for so long

stop by the blankets so he can stuff a few soft things in (bc he’s gotta be uncomfortable cramped in the little basket) and he’ll make himself a tiny nest

the good news is you can put anything on top of him and he won’t complain. just don’t drop any gallons of milk on him or anything that’ll wake him up

go to a self check-out so the employees don’t yell at you

after you put your groceries in your car, just dump his ass on the pavement. he’ll forgive you if you bought him the blankets.

[doctorodyssey]

do you have some ~easy recipes to make? i want to learn how to cook but i always find myself too tired to make anything when i get home from work /:

hello my friend! so what i find the easiest to throw together is a stir fry bc you can really use any protein and veggies, and it’s usually done in the time it takes to cook the rice. 

here’s my stir fry ~formula:

1. start the rice first, bc it takes longest. i use sticky/sushi rice, but anything will work, and you can also do quinoa/another grain. here’s a rice cooking guide!

2. if you’re using tofu (which i usually do), press it right away to drain the water. i use extra firm tofu, and i wrap it in many paper towels, then i putting a cutting board with a heavy pan/book/whatever i can find on top. extra firm usually only needs 15 mins to press, but it won’t hurt to leave it until you’re ready to cook. you can use chicken/fish/shrimp/beef/pork/etc, whichever’s easiest.

3. cut your vegetables. you can literally use anything! i put garlic in everything, but everything else varies. some ideas: onions or green onions, broccoli, green beans, asparagus, bell peppers, carrots, bok choy, snap peas/snow peas, baby corn, water chestnuts (they come canned!), mushrooms, etc. frozen veggies or the pre-cut packs in the produce section are a good idea if you don’t want to chop or don’t have time. 

4. cook your protein. for tofu, i usually cut it into cubes and coat them in some flour seasoned with whatever spices i feel like (mine is usually salt, pepper, garlic powder, onion powder, cayenne, and smoked paprika). then i fry it in some vegetable oil. it usually takes like...5 mins on each side, but i generally get lazy and don’t cook every side of every cube lol. you can use pretty much any protein and there’s youtube tutorials for the best way to pan fry all of them. you can also buy a rotisserie chicken from the deli and shred it, or frozen pre-cooked meats, which’ll both save a lot of time.

5. while the tofu/whatever’s cooking, make a sauce. mine is usually a random, unmeasured combination of: soy sauce, honey, some kind of chili sauce (sambal is my fave), garlic powder, rice vinegar, and sesame oil. you can 100% buy a premade stir fry sauce to make your life easier (kikkoman makes good ones, they’re usually in the asian foods section). if you wanna make your own, just start with like...1/3-1/2 cup of soy sauce and add stuff until it tastes good. it’s honestly very hard to mess up. 

6. remove protein from pan and cook veggies. as a general rule, hard vegetables take longest. put stuff like broccoli and asparagus in first, then onions, then softer things like bok choy. if you can’t tell if something’s done cooking, stick a fork in and feel how soft it is. if you still can’t tell, taste it. if you’re using frozen, follow instructions on the package. put the garlic in LAST or else it’ll most definitely burn and you’ll be sad. 

7. put protein back in w the veggies and pour in the sauce. cook it for a few mins to thicken it up. if you want, you can combine a tablespoon of corn starch and a tablespoon of cold water to help it thicken, but i wouldn’t recommend that if you’re gonna eat it again the next day, bc the corn starch makes it kinda gummy later on. 

8. serve over rice. i sometimes add a fried egg on top! 

that was longer than i intended.........and i am not done

here’s some places i usually find easy recipes:

my absolute queen budget bytes

honestly...buzzfeed tasty has good & quick one pot recipes

binging with babish’s basics series is very good for learning how to cook

i don’t really like to give conde nast my money, especially bon appetit, but i use an ad blocker to go on their basically site. every recipe is 10 ingredients or less!

pro home cooks, which used to be called brothers green - he makes, like, everything, but a lot of his vids focus on cheap and easy meals. (i haven’t watched any of his meal prep vids but i bet they’re good)

if you have a day, or even a few hours, every week that you can set aside, you might wanna look into meal prep. you don’t even have to prep entire meals; just pre-cutting all your veggies and portioning them into containers makes cooking after work/school feel so much easier. 

here are some meal prepping youtubers:

mind over munch - i s2g this woman is like the queen of meal prepping. she’s also like way too perky but it’s fine bc her vids are VERY helpful even if you don’t wanna make the exact meals she makes

goodful’s professional meal prepper series - she gets paid to go to ppl’s homes and meal prep for them, and she shares a lot of easy recipes that are good for prepping and also just general tips for the best ways to cook and store stuff!

and finally here’s some easy stuff i make when i’m lazy:

i boil water for pasta, i chop up broccoli into tiny little pieces and throw it in the boiling water with the pasta when there’s like 4 mins left. i drain it, put it back in the pan, and add butter, italian cheese(s), garlic powder or a garlic herb seasoning blend, salt, and pepper. it’s so good.

premade gnocchi with jarred sauce or storebought pesto, served w whatever vegetable will take the least time to cook (i had this today with asparagus lol)

canned salmon burgers! 

tuna & mayo mixed w rice, top w eggs and nori if i have it (thank u @oddesteyecircle)

smashed chickpea salad - i take a can of chickpeas and smash em w a potato masher, then i add mayo, dijon mustard, lemon juice to taste, and whatever spices i feel like (usually salt, pepper, garlic powder, onion powder, cumin, cayenne, paprika, turmeric bc i like the color it adds lol). serve on toasted bread w/ whatever you like on sandwiches (i do tomatoes, hima usually does cucumber slices and spinach)

this doesn’t count as cooking really but the chipotle black bean burgers from don lee farms (we get them at costco) are incredible. i usually make em w frozen fries and microwave steamed broccoli (if u haven’t caught on i love broccoli)

bfast for dinner (pancakes from a box, scrambled eggs, bacon/sausage, maybe some potatoes)

aaaand i think that’s all i have to say! when in doubt, u can always ALWAYS find a recipe on youtube for literally anything. i hope this was helpful!!!!!!!

[ketodietplan2020]

21 Delicious and Healthy Keto Snacks

Many popular snack foods have too many carbs to easily fit into a keto diet plan. This can be particularly frustrating when you’re trying to ward off that between-meal hunger.

If you’ve found yourself in this nutritional predicament, don’t worry.

There are many low-carb snack options that are just as healthy as they are delicious.

This article outlines 21 keto-friendly snacks to include in your next meal plan.

1. Mini frittatas

Mini frittatas, or egg muffins, are a great keto-friendly snack that’s easy to prepare and fully customizable.

All you need to get started is:

a dozen eggs

standard 12-cup muffin pan

mixing bowl

an oven

To begin, beat the eggs in a bowl and season with a little salt and pepper.

Distribute the egg mixture evenly between each muffin cup and add your preferred low-carb ingredients like:

spinach

mushrooms

tomatoes

cheese

Bake at 350°F (180°C) for about 15–20 minutes, or until set.

Exact nutrition information varies depending on what you add to your recipe. One frittata (170 grams) may provide up to 320 calories, 14 grams of protein, and 21 grams of fat.

Store them in the refrigerator so you can easily grab a couple on your way out, or bake a few batches and freeze them for later.

2. Caprese salad skewers

Caprese salad is a classic Italian favorite. When you assemble the ingredients on skewers, it turns into a great portable snack.

Preparing it is as easy as alternating pieces of fresh mozzarella cheese, basil leaves, and cherry tomatoes onto skewers. Eat it plain or mix a little balsamic vinegar and olive oil for dipping.

A 3.5-ounce serving (100 grams) of Caprese salad may provide about 139 calories, 7 grams of protein, and 11 grams of fat — not including dipping sauce.

3. Caesar salad bites

If you’re a fan of Caesar salad, you’ll love these mini Caesar salad bites. You can use romaine lettuce if you want to keep it classic, but a heartier type of green like kale holds up better if you’re not planning to eat them right away.

Make individual cups to hold the salad by heating tablespoon-sized portions of grated Parmesan cheese on a parchment-lined baking pan. Bake until the cheese has melted and is starting to brown.

Let the melted cheese portions cool slightly before placing each over the bottom side of a mini muffin pan, lightly pressing the cheese into the shape of the muffin cups. Let them cool completely, and they’ll turn into small, edible, crispy cups.

Toss the greens with your favorite dressing and portion into each Parmesan cup. In lieu of croutons, top with roasted pumpkin seeds or pistachios for extra crunch. For more protein, add chopped chicken or smoked salmon.

4. Cajun style shrimp and bell pepper kebabs

Shrimp are a great source of heart-healthy omega-3 fats. They’re also lower in mercury than other types of seafood, making them a healthy and keto-friendly snack option.

First, use a Cajun style dry rub on the shrimp. Place the seasoned shrimp on skewers, alternating with thick slices of fresh bell pepper.

Bake or grill the kebabs until the shrimp is fully cooked and the peppers are between crisp and tender. Serve right away, or store in the refrigerator until you’re ready to eat.

5. Veggie sticks with nut butter

Pairing fresh or lightly cooked vegetables with your favorite nut butter is one of the simplest, nutrient rich snacks you can make.

Nuts are loaded with heart healthy fats. Research suggests that regularly eating nuts may support blood sugar management and weight loss.

A 2-tablespoon (32-gram) serving of peanut butter, without added oil, typically packs around 16 grams of fat. Dip raw carrots and celery in almond butter or try lightly steamed or grilled broccoli drizzled with peanut butter.

If you’re not making your own nut butter, be sure to check the label of the type you purchase, as some recipes contain added sugar. The best and healthiest nut butters only require one ingredient — nuts.

6. Salmon salad celery boats

Salmon is not only a good source of omega-3 fats and protein but also vitamin D, a nutrient many people don’t get enough of .

A 3.5-ounce (100-gram) serving of canned salmon provides over half of the daily value (DV) for vitamin D, and it can quickly be made into a salad that suits a keto diet .

Combine cooked salmon and mayonnaise to make a simple, keto-friendly salad. You can customize the recipe by adding fresh herbs, spices, garlic, or lemon.

Serve the salmon salad stuffed into fresh celery stalks for an extra nutrient boost and satisfying crunch.

7. Keto sushi rolls

Keto sushi rolls are excellent nutrient rich snacks that come together in as little as 15 minutes. All you need is a pack of nori seaweed sheets and some uniformly chopped veggies and fish to use for filling.

You can use raw, sushi grade fish, but it’s not necessary. Smoked fish or no fish at all — plus lots of veggies like avocado, bell pepper, and cucumber — will work just as well.

To boost the fat content, you can add cream cheese or serve it with a spicy peanut sauce — just make sure it doesn’t contain added sweetener.

To assemble the sushi, simply lay out the nori and dampen the edges with a little water. Lay your filling on the nori sheet and roll it tightly. Slice it into bite sized pieces or eat it like a wrap.

8. Collard green sandwich wraps

Collard greens are loaded with essential nutrients, including:

folate

calcium

vitamins K, C, and A

What’s more, their large, hearty leaves lend themselves well to a low carb sandwich wrap.

After trimming the stems, place the collards in a pot of simmering water for 20 to 30 seconds. Remove them from the pot and place immediately into a bowl of ice water for a few seconds. Pat them dry with a clean towel and begin making your sandwich wraps.

Fill your wraps with items like:

fresh herbs

avocado

chicken salad

tuna salad

sliced turkey

roasted veggies

cream cheese

9. Avocado egg salad

Avocados are loaded with:

heart-healthy fats

fiber

vitamins

minerals

anti-inflammatory compounds

Some research even suggests they may promote healthy aging.

Using avocado as a substitute for mayonnaise in traditional egg salad is a great way to boost the nutritional content of this classic dish while still keeping your snack keto-compatible.

Combine a few diced, hardboiled eggs, mashed avocado, minced red onion, and a bit of salt and pepper.

Serve with:

lettuce wraps

celery sticks

thick slices of cucumber and radish

10. Veggie sticks with guacamole

Guacamole makes a great, portable, and healthy keto snack, as avocados are loaded with fat, fiber, and a hefty dose of essential nutrients. In fact, avocados provide 15 grams of fat and 24% of the DV of fiber per 3.5-cup (100-gram) serving.

To make guacamole, simply mash a ripe avocado and combine with lime juice, diced red onion, and salt and pepper. Fresh jalapeño makes an excellent addition, too.

If you’re not up for making your own, you can buy pre-made and individually packaged guacamole. Although guacamole is good to eat by itself, you can also use sweet bell peppers, red radishes, celery, or broccoli for dipping.

11. Bone broth

If you crave something light and warming, bone broth makes a perhaps unexpected but tasty snack option for keto dieters.

Unlike traditional broth, bone broths are cooked longer and typically contain more protein. Some commercially prepared bone broths boast up to 10 grams of protein per cup (240 mL).

Bone broths don’t typically provide much fat, but you can easily augment this by adding coconut oil, butter, or ghee.

You can make your own bone broth on the stove top or with a slow cooker or pressure cooker. Make a big batch and freeze it in individual servings that are easy to heat up when you crave a warm, comforting snack.

If you opt for a commercially prepared brand, be sure to check the ingredient label, as some of them harbor added sweeteners and are high in sodium.

12. Keto smoothies

If you follow a keto diet and thought smoothies would be forever off limits due to their typically high carb content, you’re in luck.

You can make keto-friendly smoothies using coconut, avocado, and nut butter as a base to boost fat content and provide a creamy texture.

Small amounts of low carb fruits, such as berries, lime, or lemon, may be used in a keto smoothie, but you should also include nutrient dense veggies like spinach, cucumber, kale, or jicama.

Other flavorful additions are:

cacao

cinnamon

vanilla extract

flavored protein powders

If you’re looking for something sweet, you can add a keto-approved sweetener like stevia or monk fruit.

13. Mixed nuts

Nuts are full of protein, fat, fiber, and plant compounds that offer a variety of health benefits. In fact, some research associates a higher intake of nuts with a reduced risk of heart disease and cancer-related death.

Just 1/4 cup (28 grams) of mixed nuts provides approximately 15 grams of fat, 6 grams of protein, and 2 grams of fiber .

You can buy pre-packaged mixed nuts or build your own mix using your favorites. If you go for the pre-made option, be sure to check the label for any added ingredients that don’t fit into your diet plan.

Almonds, cashews, Brazil nuts, pistachios, walnuts, and pecans are good options for your own keto-friendly trail mix.

Other nutritious additions are:

sunflower seeds

hemp hearts

cacao nibs

coconut

14. Fermented vegetables

Fermented vegetables like pickles are a great keto snack option.

Research suggests that eating fermented foods that contain beneficial bacteria may promote healthy digestive function and reduce your risk of diabetes and heart disease.

Fermented vegetables can be purchased or made at home.

You can ferment almost any type of vegetable, including:

cabbage

cucumbers

carrots

cauliflower

beets

green beans

For added fat, pair your fermented veggie snack with herbed full-fat crème fraiche.

It’s important to note that pasteurized pickles or those made with vinegar don’t provide any live probiotics. This applies to most, if not all, commercially sold pickles.

15. Olives

Olives have long been praised for their rich supply of heart healthy fats, which is just one reason why they make a great keto snack.

Olives also contain vitamin E, fiber, and other health promoting plant compounds that may reduce inflammation and prevent chronic diseases like osteoporosis.

A 3.5-ounce (100-gram) serving of olives provides roughly 145 calories, 15 grams of fat, and 4 grams of carbs — almost all of which come from fiber .

You can enjoy them plain or stuff them with feta or gorgonzola cheese to add some extra fat.

16. Fat bombs

“Fat bomb” is a term people on the keto diet coined to describe low carb, dessert-style energy bites that satisfy your sweet tooth.

Fat bombs are often made using coconut oil, nut butter, avocado, or cream cheese as the base. Other ingredients are added to create delicious flavor profiles.

Dark chocolate and peanut butter is a popular combination, but the possibilities are limitless.

You can purchase these delicious, portable snacks or make them at home.

17. Buffalo cauliflower bites

Try a healthy, vegetarian twist on classic buffalo wings by swapping the chicken for fiber rich cauliflower.

In addition to fiber, cauliflower contains vitamin C and other antioxidants that may reduce inflammation and boost your health.

To make these tasty “wings,” toss chopped cauliflower with your favorite buffalo sauce and melted butter. Roast in the oven for 20–25 minutes or use an air fryer.

Serve with carrot sticks and a side of ranch or blue cheese dressing.

18. Flax crackers with cheese

For many keto dieters, crackers are usually off the menu — but they don’t have to be. Ground flax seeds are loaded with fiber and omega-3 fats, and they make a great base for keto-friendly crackers .

Pair the crackers with sliced cheese, and you’ve got a healthy and delicious keto snack that requires very little preparation.

You can make flax crackers yourself or skip the baking process and buy a bag instead.

19. Coconut yogurt

Yogurt is a great source of probiotics, which may support healthy digestive function .

Coconut yogurt has been making waves as a popular dairy-free alternative to traditional yogurt, and some types are also suitable for a ketogenic diet.

20. Stuffed mushrooms

Mushrooms are low in carbs and provide important nutrients, including selenium, potassium, vitamin D, and several B vitamins .

For a tasty keto snack, try stuffing button mushroom caps with herbed cream cheese or ground sausage.

For a different twist, turn portobello mushroom caps into mini Margherita pizzas by stuffing them with tomato sauce, mozzarella cheese, and fresh basil before baking until tender and golden.

21. Meatball sliders

Traditional meatball sandwiches are high in carbs because of the bun. However, you can replace the bun with lettuce to make keto meatball sliders.

Mix your favorite ground meat with eggs, garlic, herbs, and Parmesan cheese, shape into balls, and bake. These keto-friendly meatballs can be eaten right away or frozen for later.

When you’re ready to dig in, place the meatballs in the lettuce “buns” for a high protein, low carb snack. For an extra dose of fat, serve them with a tomato-garlic aioli for dipping.

[thehappyfeminist-22]

Staples in American Cooking

I consider myself something of an amateur cultural anthropologist in that I don’t have a formal degree, but I absolutely love learning about and studying other cultures. I have the utmost respect for these cultures, and one of my favorite ways to learn about them is through their food. Food seems to transcend all barriers (language, religious differences, political differences, regional boundaries, ect.) and it brings people together. It’s a way to celebrate different things. Food makes people happy. For dinner this afternoon I had haluski noodles (a traditional Czech recipe that I will share at the end of this post) for the first time. They were absolutely delicious! It was like taking a bite out of another country, so I decided to share a list of American cooking staples for anyone who is from somewhere else and might be interested to learn about our cooking the way I love learning about yours.

Please note that, just like anywhere else, staple ingredients vary from region to region, but overall, these are the most popular. Also, this is not meant to be a comprehensive list; I’m sure there are things I’ve forgotten, so please reblog with your additions.

-Chicken (we eat all parts of the chicken, but breasts and wings seem to be the most popular)

-Beef (most popularly ground beef)

-Pork (most popularly in the form of bacon and ham)

-Turkey (not as popular as the others, but we do eat a good bit of it)

-Shrimp

-Butter

-Noodles

-Cream of chicken soup

-Cream of mushroom soup

-Cream of celery soup

-Cheese (cheddar, mozzarella, Swiss, and parmesan are most popular)

-Cream cheese

-Velveeta (a pasteurized processed cheese that melts super smoothly and is popular in dips and casseroles)

-Chicken eggs

-Cow’s milk

-Heavy cream

-Sour cream

-Canned tomatoes in all forms (diced, fire roasted, crushed, tomato sauce)

-Rotel (canned diced tomatoes and chopped green chilies)

-Canned mushrooms

-White rice

-Worcestershire sauce

-Soy sauce

-Ketchup

-Ranch dressing (we will dip almost anything in ketchup or ranch dressing)

-Pre-packaged flour tortilla shells (we will roll up almost anything in a tortilla shell)

-Potatoes (one of the most versatile vegetables out there)

-Garlic

-Chicken and beef broths

-Strawberries

-Blueberries

-Peaches

-Flour

-Sugar

-Brown sugar

-Corn

-Carrots

-Bell peppers

-Cabbage

-Sausage (pork, beef, smoked, Polish, Italian, breakfast)

-Sweet potatoes

-Marshmallows

-Onions

-Jarred salsa

-Jarred spaghetti sauce

-Boxed macaroni and cheese

-Asparagus

-Celery

-Beans

-Salmon

-Tuna

-Grains like quinoa and couscous have become increasingly popular

-Taco seasoning

-Apples

-Cinnamon

-Pumpkin spice

-Olive oil

-Vegetable oil

-Sweetened condensed milk

-Ritz crackers (they make a buttery, crunchy topping for casseroles)

As I said earlier, staple ingredients vary from region to region. I am from the American South, so I would also like to share with you some popular dishes from my region. I don’t personally like all of these dishes, but nonetheless, they are wildly popular in my neck of the woods.

-Fried chicken

-Cornbread

-Collard greens

-Turnip greens

-Mustard greens

-Black-eyed peas

-Peach cobbler

-Blueberry cobbler

-Apple pie cooked in a cast iron skillet

-Venison (deer meat)

-Stuffed bell peppers

-Beef stew

-Pimento cheese

-Steamed crawfish

-Shrimp creole

-Fried turkey

-Fried catfish

-Coleslaw

-Potato salad

-Homemade baked beans cooked in a Dutch oven

-Fried pork skins

-All kinds of BBQ

-Tomato gravy over homemade biscuits

-Sausgae gravy over homemade biscuits

-Tomato sandwiches

-Fried squash

-Fried okra

-From-scratch spaghetti

-Fried chicken gizzards

-Meatloaf

-All kinds of casseroles

-Salmon patties

-Bacon-wrapped jalapeño poppers

-Deviled eggs

-Pigs-in-a-blanket (little smokies wrapped and baked in crescent roll dough)

-Butter beans (Lima beans cooked with meaty ham bones)

Now as promised, here’s that recipe for haluski noodles. I added more bacon than it calls for because four slices of bacon is practically a single serving, and after it came out of the oven, I added a tiny splash of Worcestershire and soy sauces to make it a little more moist and flavorful.

[paleorecipecookbook]

Paleo Travel Snacks: How to Eat Healthy While You’re On the Go

Many of us following a Paleo lifestyle slide into a comfortable eating routine. Maybe you have perfected your meal prepping. Maybe you have a reliable rotation of favorite recipes. Maybe you eat have your basic breakfast down to a tasty science, switching up the veggies and protein as desired. When you’re in your own element and have total control over your food supply, it’s easier to stay on track. But what happens when you take a road trip or travel for your job? Take it from me, you’ve got this! I travel extensively, from book tours and conferences to vacations, so I know what it’s like to face this challenge of staying committed to this way of eating. But it’s doable—and I’ve gathered the best tips and tricks for staying Paleo while traveling, all in one place.

It can be hard to eat healthy while traveling. But with a little planning and flexibility, it is possible to stay Paleo on the road. Check out this article for my tips and recommendations on the best Paleo travel snacks. #paleo #healthylifestyle #chriskresser

Five Tips for Packing Paleo Travel Snacks

As you’re packing that suitcase, leave plenty of space for the snacks. Bringing your own food gives you the best control over the situation, so that you won’t find yourself hungry and cranky, tempted by a bright drive-through sign five hours into a long road trip.

1. If Possible, Bring a Cooler

Logistically, it’s definitely easier to pack a cooler for a road trip than for air travel, but however you’re hitting the road, being able to bring one will expand your eating options considerably. If you can bring a light-weight cooler—which you certainly can do if you’re traveling by car (or bus or train), there are loads of food possibilities:

Hard or soft-boiled eggs, perfect with cherry tomatoes and avocado

Thinly sliced leftover meats to pair with Paleo mustard or mayo

Lettuce wraps with leftover meats and veggies

Pumpkin hummus*

Full-fat yogurt or kefir (though not technically Paleo, some people tolerate dairy and incorporate it into their “Paleo template”)*

Cheese from grass-fed cows’ milk

Paleo “granola bars”

Raw veggies or fruit, like carrots, sugar snap peas, sliced bell peppers, and apples

“Dump ranch” dressing to dip veggies in*

Nut butters for dipping fruits (macadamia, almond, and hazelnut butters are best)*

Baba ganoush, but if you’re on the autoimmune protocol, you’ll want to skip this one because eggplant is a nightshade*

Fruit smoothie, with coconut milk, almond milk, yogurt, or kefir as a base*

A note on the foods starred with an asterisk: If you’re bringing these liquid or liquid-like foods through airport security, they will have to meet national Transportation Security Administration (TSA) restrictions—that means packed in clear containers and in amounts that are 3.4 ounces or less. (Check with your carrier for the latest TSA guidelines.) On top of that, bringing melting ice and cool packs can get a little tricky with the TSA.

Here is one workaround: Don’t use cool packs. Instead, use a freezer-grade resealable bag with ice to keep your food cool when you leave home, and bring some extra bags. Throw out the bag of ice at security, and then replenish the ice in a new bag at a food vendor in the airport. Most vendors will charge you for cups of ice, but it’s definitely worth it because you’ll have a cooler-full of Paleo snacks to satisfy your hunger. (And it’s worth pointing out that if you’re checking your bag, you can pack extra items that don’t require refrigeration, and just bring enough on the plane to get you through your flight!)

2. Try Paleo-Friendly Packaged Food

In general, I try to avoid packaged foods, which likely contain industrial seed oils, added sugars, excess sodium, preservatives, artificial colors, and other questionable ingredients. But, traveling can be an exception to this rule. I would rather have high-quality beef jerky and some dry-roasted nuts on hand than be forced to choose between fast-food restaurants after not eating for 12 hours. The key here is high quality. Learn how to read a nutrition label and ingredients list.

Sneaky names for gluten, sugar, soy, and more are hidden in ingredient lists. Don’t ever assume you’re in the clear with packaged food without first reading the label. I’ve seen added sugars lurking in places you’d never expect, like in canned kidney beans and feta cheese!

Some of my favorite packaged Paleo travel snacks include:

Grass-fed beef jerky

Prepared meats like salami, pepperoni, and coppa

Organic lunch meats, served with mustard

Smoked salmon (make sure it’s soy free)

Nuts and seeds (dry roasted or raw are best, as most manufacturers roast in industrial seed oils)

Olives to eat with nuts, cheese, meats, and pickles (watch out for artificial colorings)

Canned salmon or tuna (packed in water or oil)

Nori chips or sheets

Pork rinds

Siete “tortilla chips” made with cassava flour

Kale chips

Individual containers of plain yogurt, kefir, or nut milks

Freeze-dried fruit

90 percent cocoa dark chocolate

Coconut flakes (these are surprisingly satisfying and filling)

Energy bars are often considered Paleo because they only contain “Paleo” ingredients like dates, cashews, and egg whites, but I would only buy these in a pinch. This type of calorie-dense, semi-processed treat walks a fine line between real food and a dessert.

3. Go Plastic Free

Don’t put your grass-fed beef taco lettuce wraps into plastic storage containers! Plastics are among the worst environmental toxins. Even BPA-free plastics have been shown to disrupt the endocrine system. (1) Ditching the plastic wrap, bags, and containers also cuts back on waste.

My favorite containers for packing food to go are stainless steel LunchBots. Also check out reusable beeswax wrap, glass mason jars of all sizes, and Pyrex glass containers with lids.

4. Fuel Up before You Hit the Road (or Consider Fasting)

I deliberately eat a big meal at home before leaving for a trip. If the trip is half a day or less, this is often enough to tide me over until I reach my destination.

As an alternative to eating before you leave (or if you didn’t have time to prep any snacks), don’t be afraid to fast! Occasional fasting was common for our Paleo ancestors, and regular intermittent fasting has been linked to many health benefits, including weight loss and improved cardiac health. (2, 3, 4)

5. Shop Smart and Get Creative

Even if you’ve packed snacks and have a good meal before leaving, eating on the road is inevitable, especially for longer trips. Typical rest stops, gas stations, or convenience stores generally don’t have much to offer, but some might sell hard-boiled eggs, cheese sticks, or roasted nuts. Thanks to smartphones and GPS, it’s easy to search for other food options beyond the fast-food places that populate most interstate exits. But instead of searching for “restaurants near me,” type in “grocery store.”

It’s not even a contest—if a grocery store is near the exit, you’re much better off shopping there than at any fast-food chain. As a bonus, you’ll get in some light exercise walking around the store.

Not every exit will have a Whole Foods, but even an average grocery store will have some reasonable options, including the Paleo-friendly packaged foods I listed above. If you’re unable to find those, or you’re looking for something different, try one of these creative meals instead:

A rotisserie chicken (remove the skin since the seasoning may contain sugar)

A shrimp cocktail ring (just skip the cocktail sauce)

A raw vegetable or fruit platter (these can be pricey, but items are conveniently already washed and sliced)

Pre-washed sugar snap peas, green beans, or other veggies

Salad bar items that are Paleo friendly, including grilled chicken, veggies, and olives

How Eat Paleo in a New Place

When you’re away from home, don’t expect to wander into the nearest food establishment and find grass-fed steak and organic, locally grown grilled vegetables on the menu. When eating Paleo in a new place, planning is the key to success.

First, whenever possible, I book a hotel with a kitchen or at least a kitchenette in the room. That way, I can brew my own tea, keep my kombucha in the fridge, and save any delicious (but large-portioned) leftovers from a nice dinner.

Next, research nearby restaurants ahead of time. If I’m heading to a book signing in a new city, I always get great recommendations from social media. Or try searching for keywords like these:

Local

Foodie

Gluten-free

Grass-fed

Organic

Pasture-raised

For a group dinner, take the initiative and suggest a restaurant from your research. If you can’t choose the restaurant, visit the menu online and call the restaurant to inquire about special accommodations. If the menu is severely limited, eat a healthy snack before you go.

Here are some other tips for navigating a restaurant while staying Paleo:

Opt for grilled, steamed, or roasted meat, steamed or baked veggies, and a simple starch like potatoes or white rice.

Avoid sauces, which usually contain sugar, gluten, and/or soy.

When ordering a salad, request dressing on the side to avoid industrial seed oils. Try asking for olive oil and vinegar instead.

If you’re gluten intolerant, always ask if a dish has gluten. Restaurants notoriously have sneaky gluten additives, in spice blends or as thickeners in sauces.

Don’t be afraid to be “that person” who asks the server a million questions. Maybe if more people kept requesting the same menu adjustments, restaurants would better accommodate Paleo customers.

Remember: You Can’t Control Everything

Obsessing over every morsel of food during a long trip can be downright exhausting. In fact, I don’t think it’s healthy to be so rigid that there isn’t any wiggle room to try the world’s best beer when you’re in Belgium or authentic, freshly made pasta if you’re in Italy. Likewise, when your flight gets delayed five hours, it might be better to buy a chef salad or have a burger without the bun than end up grumpy, “hangry,” or light-headed.

Live by the 80/20 rule—80 percent of the time, adhere to the ideal Paleo diet, but the other 20 percent of the time, loosen up and eat whatever you want (or, if you’re stranded while traveling and starving, whatever options you have on hand).

More Holistic Health Travel Tips

Eating nutrient-dense, whole foods is just one aspect of healthy living. Don’t ignore other aspects of health while traveling:

Find time to move around. Walk around the airport terminal, do chair squats on long flights, and try some jumping jacks at car rest stops. Taking a long morning walk in your new location will familiarize you with the area and is especially beneficial for your circadian rhythm if you’re traveling to a different time zone.

Stay hydrated. When flying, it’s recommended that you drink a cup of water for every hour in the air.

Make sleep a priority. It’s important to maintain the same healthy habits you follow at home. If you normally go to bed at a certain time, try to stick to your established routine as much as possible.

Meditate, practice mindfulness, and find time to relax.

Now I’d like to hear from you. Do you have any other tips on how to eat Paleo while traveling? What are your favorite Paleo travel snacks? Let us know in the comments!

The post Paleo Travel Snacks: How to Eat Healthy While You’re On the Go appeared first on Chris Kresser.

Source: http://chriskresser.com February 21, 2019 at 05:05PM

[the-expert-zone]

Anti-Inflammatory Diet Meal Plan + Recipes

For many people, living with inflammation is just a way of life. Though they hate the feeling they get after eating certain foods, they don’t know any other way of operating. They don’t realize that many health issues are closely connected to inflammation due to the consumption of certain foods. Thankfully, there’s a rise in the amount of information surrounding the impact inflammatory foods have on the body.

Furthermore, more people are opting to choose diets that are supportive of optimal health. Though this will require a shift in the way you operate, learn more about the ways you can effectively adopt an anti-inflammatory diet that’s both realistic and enjoyable.

1. Inflammatory Foods to Avoid

Since you’re looking to avoid the woes that are associated with inflammation (acne, weight gain, depression, etc.), there are foods you’ll want to work on avoiding. If some of these foods are deeply ingrained in your current diet, just focus on decreasing your intake first. As you get accustomed to less of these foods in your diet, work on developing recipes that eliminate them completely.

Meat

If you’re not currently a vegetarian or a vegan, the idea of not eating meat might be overwhelming. When it pertains to acidity, meats are pretty high on the spectrum. That’s why it’s best to lower your intake of foods like red meat, chicken and pork. As you gradually decrease your intake of meat, the inflammation in your body will decrease.

Dairy

Dairy products like whole milk and full-fat cheese are known to cause inflammation due to the amount of saturated fat in each serving. In order to transition away from dairy, start by using 2% milk or reduced-fat options. When it pertains to milk, there are tons of delicious plant-based kinds of milk to choose from.

Sugar

Sugar is the culprit for a lot of health issues. Sugar is also tricky because it’s often found in countless items on the grocery aisles. Pre-packaged items like tomato sauce, granola bars and oatmeal contain tons of unnecessary sugar. Knowing this, it’s best to make your own tomato sauce, granola bars and oatmeal. Enjoy natural sugars found in fruit, honey or maple syrup instead.

Caffeine

For anyone who loves their morning cup of coffee, it might seem impossible to live without it. There are natural ways to feel energized without inflaming your body with caffeine. Start by scaling back on the amounts of caffeine you consume from sources such as coffee and chocolate.

2. Anti-Inflammatory Foods to Consume

Fruits

If you have a sweet tooth, you can learn to love the natural sugars that come from fruit. Fruits like berries, cherries and grapes are excellent options for anyone who’s looking to consume an anti-inflammatory diet. After washing and freezing grapes, they’re an excellent snack to suck on until the next meal. A variety of berries are excellent to include in a fruit salad or a smoothie. Those fruits are filled with tons of vitamins and antioxidants.

Vegetables

Vegetables are low in calories. They’re filled with vitamins, minerals and nutrients. You really can’t go wrong with any vegetable. However, when you’re looking to get specific, strongly consider options such as kale, broccoli and peppers. Curly kale is easy to saute with onions and garlic. It also works in a creamy green smoothie for a breakfast meal replacement.

Herbs and Spices

Herbs and spices are wonderful yet simple ways to increase the nutritional value of your food. They’re also excellent for making food taste even better. For an anti-inflammatory diet, look no further than turmeric. Turmeric is amazing because it contains a compound called curcumin that’s naturally fighting inflammation. Use turmeric in a popular morning drink called a golden milk latte. You can also use it to season roasted vegetables, meat substitutes and more.

Beans and Seeds

Beans and seeds are naturally filling. They’re really easy to mold into various meals for meat substitution. If you love chilis, create a multi-bean chili instead of a ground turkey-based option. Chia seeds are filled with fiber, and they will help your digestive system run smoothly. Other great options to include in an anti-inflammatory diet include kidney beans, flax seeds, and pinto beans.

3. FAQs about an Anti-Inflammatory Diet

Inflammation causes so many harmful effects. If you want to diminish the look for wrinkles and skin spots, adopt an anti-inflammatory diet. As your body ages, it’s harder to eat the same way without seeing it in the physical form. This means that it’ll be harder to lose weight and get rid of skin issues when you’re eating inflammatory foods.

Outside of your diet, inflammation can also happen because of the sun. The sun can actually do a ton of damage to the skin during the aging process. Even on a cloudy day, it’s really important to make sure you’re wearing sunscreen on a daily basis.

If you’re struggling with a lack of sleep, constantly-changing hormones or tons of stress, your lifestyle might play a role. However, inflammation from the wrong food can easily show up as the main culprit.

As you age, one of the most important ways to avoid the onset of fatal diseases is by improving your eating habits. Studies suggest that it is very difficult for diseases to develop in a body that’s completely alkaline. If you’re eating tons of inflammatory foods, you’ll consume a ton of acids. In order to manage your body’s pH balance, learn to develop a habit of consuming anti-inflammatory foods.

4. Meal Options

When many people think of diets, they focus on all of the foods they can’t eat. This is a debilitating way to live. It’s also a great way to fall off of the wagon. Instead, look at it from the perspective where you learn about all of the meals you can prepare that will empower your body to thrive in the long run.

a. Breakfast

While there are many experts who believe that breakfast is the most important meal of the day, that’s debatable. For some, a hearty breakfast isn’t realistic for their schedule. There are plenty of people who really aren’t very hungry in the early morning hours. As a result, they don’t have the true desire to eat much. A cup of coffee tends to be the perfect solution. Instead of drinking coffee, try a golden milk latte. It’ll provide the comforting warmth you love in the morning. It’s also filled with ingredients such as coconut milk, turmeric and honey. These options will support your efforts in an anti-inflammatory diet.

If you prefer a hearty breakfast, consider one of the most popular items in recent years: avocado toast. Avocados are filled with healthy fats. As a result, avocados are excellent for a satiated feeling until lunchtime. Instead of using white bread, use a sprouted bread option. Sprouted bread contains whole grains and seeds. Both are great for an anti-inflammatory diet. Add your fair share of greens, seasonings and spices to top your avocado toast with more flavor.

If you love an option like oatmeal, be sure to get an option like steel-cut oats. Add a plant-based milk such as almond milk to the mix. Add delicious spices like cinnamon and nutmeg for additional flavor. If you feel like you need a sweeter taste, consider making your own apple cinnamon oatmeal with fresh apples and maple syrup. You’ll be able to control the sweet flavor without spiking your blood sugar up.

b. Lunch

When you’re in the middle of a workday, it might not be wise to eat a hearty meal because you don’t want to fall asleep after it’s over. Besides, you still have a long way to go before the end of the day. Knowing this, it’s wise to eat foods that will empower your body to keep going.

A salad is one of the best options to consider when you’re looking to prepare an anti-inflammatory lunch option. Fill your salad up with tons of healthy greens such as kale and spinach. Add cucumbers, avocados and tomatoes to the mix. If you’d like to enjoy fish, fatty fish are your best bet.

Salmon, sardines, and herring are a few options to consider. You can always grill a great piece of salmon to add on the side of a salad. You can also enjoy options like anchovies in a homemade caesar salad dressing. Once you’ve added croutons, lettuce and other healthy toppings, your stomach will feel satiated. Additionally, you won’t have to worry about inflammation if you create a dairy-free salad dressing.

If you’re going out to eat with your co-workers, peruse the menu to look for options that will support your diet. If you’re not in the mood for a salad, that’s totally fine. However, if you want fries, you might want to make a slight consideration. Instead of ordering the standard fare of fries, ask the chef if there are sweet potato fries on the menu. If not, see if there’s a way to make it happen anyway. Sweet potatoes are incredibly nutritious, satiating and will serve the craving you have for fries.

c. Dinner

As the final meal of the day, it’s important to make sure it’s satiating yet enjoyable. Grains like millet, quinoa and brown rice go really well with a variety of options. The same is true for beans. If you love burgers or patties, consider making your own black bean burger from scratch. Add amazing seasonings such as turmeric, garlic and paprika. Once you’ve made the burger patties, you can either fry them in olive oil, bake them or enjoy them on the grill. Sautee vegetables, onions and other delicious options to go on top of the burger. Enjoy your choice of anti-inflammatory condiments such as mustard or dairy-free mayonnaise. Enjoy on a multi-grain bun for a well-rounded finish.

Honestly, beans and seeds are some of your best friends when you’re looking to create delicious meals for this diet. This is because they’re so versatile. Use northern beans to make a white-bean chili. Use chickpeas to create a delicious hummus spread for a platter. After sauteeing mushrooms, onions and spinach, create a bean filling for taco night. Top the tacos with salsa and homemade guacamole. Once your meals are seasoned correctly, it’ll be hard to miss dairy and meat. Plus, you’ll have glowing skin to show for your impeccably clean diet.

When you’re getting started on your anti-inflammatory food journey, it’s important to remain gentle with yourself. Rome wasn’t built in a day. It’ll take time to try different recipes, experiment with various spices and develop a different palette. However, remain consistent in your efforts. As you work on changing your diet over a period of time, you’ll be able to see and feel the difference. Before long, you’ll look at certain foods and wonder how you were able ever to consistently consume them. Too often, people underestimate the power of healthy eating. When you eat the right foods, you can heal your body and mind. The sooner you get started, the sooner you’ll be able to reap the amazing benefits.

See Also

If you love this, please share this post with your friends!

You can click the LINK to start creating your 8-week plan. Simply follow the plan to achieve a successful keto diet.

⠀ LINK : CLICK HERE LINK :CLICK HERE

from Your Keto Plan https://ift.tt/3q2OiFw

[stumpbustersllc]

14-Day Healthy Meal Plan (April 20-May 3)

New Post has been published on https://stumpbustersblog.com/2020/04/18/14-day-healthy-meal-plan-april-20-may-3/

14-Day Healthy Meal Plan (April 20-May 3)

posted April 18, 2020 by Gina

A free 14-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

14-Day Healthy Meal Plan

I hope this find everyone  safe and healthy! I am again providing 2 WEEKS of breakfast, lunch and dinner. All meals in this 2-week plan are easy to follow, have few ingredients and utilize LOTS of pantry items. Please note that the first week focuses more on more fragile, fresh ingredients while the second week uses heartier produce and more canned/frozen goods. Make sure to glance through the recipes and cross check both lists with what you already have on hand. There will be some ingredients left over in week 1 (like oats, some fresh herbs, and spices) that you will be able to use in week 2.  Also, you may be able to combine ingredients on both lists to get a bigger container (such as milk or eggs).

As I posted last week,  here are some additional tips to help maximize your ingredients and limit waste, especially during this CRAZY time:

Buy whole produce (rather than pre-cut): Pre-cut produce is really convenient but moisture tends to develop quickly, which causes it to spoil more rapidly.

Wash your produce before putting it away. It’s just as important to dry it well with a clean towel or just air dry. Excess moisture (especially in delicate produce such as berries or cut lettuce) can cause pre-mature spoilage.

Freeze any meat you aren’t going to cook within a few days of purchasing. Make sure to safely defrost it as needed. HERE are for some food safety tips from the USDA.

Buy potted herbs when possible. That way, you can use a little as you need it. If you do buy fresh cut herbs, check out THESE tips from The Kitchn for storing and extending their life.

If you don’t have fresh herbs on hand, you can, in general, substitute 1 teaspoon dry for every 1 tablespoon fresh.

If you are missing an ingredient, check out THIS great ingredient substitution list from America’s Test Kitchen.

WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.

Lastly, if you’re on Facebook join the Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to help you stay on track! There was a print error last year, but it’s perfect now! You can order it here!

Week 1 (April 20-April 26)

MONDAY (4/20) B: Avocado Toast with Sunny Side Egg (recipe x 4) (4B 6G 4P) and an orange (0B 0G 0P) L: 3 Skinny Baked Mozzarella Sticks (3B 4G 3P) with Quick Marinara Sauce* (0B 1G 0P) and 2 cups chopped romaine with 1 tablespoon light Caesar dressing (2B 2G 2P) D: Lebanese Lentil Soup (2B 6G 1P) with ½ whole wheat pita* (2B 2G 2P) and Skinny Tzatziki (0B 0G 0P)

Totals: WW Points 13B 21G 12P, Calories 892**

TUESDAY (4/21) B: Avocado Toast with Sunny Side Egg (recipe x 4) (4B 6G 4P) and a pear (0B 0G 0P) L: LEFTOVER Lebanese Lentil Soup (2B 6G 1P) D: Chicken Enchiladas (6B 5G 3P) with Cilantro Lime Cauliflower “Rice” (1B 1G 1P) and Quick and Delicioso Cuban Style Black Beans (1B 3G 1P) (recipe x 2)

Totals: WW Points 14B 21G 10P, Calories 928**

WEDNESDAY (4/22) B:  ¾ cup plain nonfat plain Greek yogurt (0B 2G 0P), 1 teaspoon honey (1B 1G 1P), ½ apple (chopped) (0B 0G 0P), pinch cinnamon L: LEFTOVER Chicken Enchiladas (6B 5G 3P) with 1 ounce avocado (1B 1G 1P) and Quick and Delicioso Cuban Style Black Beans (1B 3G 1P) D: Oven “Fried” Breaded Pork Chops (7B 7G 7P) with Spiralized Apple and Cabbage Slaw (2B 2G 2P)

Totals: WW Points 18B 21G 15P, Calories 961**

THURSDAY (4/23) B: ¾ cup plain nonfat plain Greek yogurt (0B 2G 0P), 1 teaspoon honey (1B 1G 1P), ½ apple (chopped) (0B 0G 0P), pinch cinnamon L: The Skinny Tuna Melt (4B 5G 4P) (recipe x 2) and an apple (0B 0G 0P) D: Baked Chicken Parmesan (4B 6G 4P) with Orzo with Zucchini and Tomato (3B 3G 3P) Totals: WW Points 12B 17G 12P, Calories 878**

FRIDAY (4/24) B: Blueberry Banana Oatmeal Smoothie (7B 7G 7P) (recipe x 2) L: LEFTOVER Baked Chicken Parmesan (4B 6G 4P) with 2 cups mixed greens and 1 tablespoon light vinaigrette (1B 1G 1P) D: Basil-Parmesan Crusted Salmon (3B 6G 3P) with ¾ cup brown rice (5B 5G 0P) and Wilted Baby Spinach with Garlic and Oil (1B 1G 1P)

Totals: WW Points 21B 26G 16P, Calories 1,002**

SATURDAY (4/25) B: Stuffed Bagel Balls (5B 6G 5P) with an orange (0B 0G 0P) L: Slow Cooker Paleo Jalapeno Popper Chicken Chili (7B 7G 5P) D: ORDER IN!

Totals: WW Points 12B 13G 10P, Calories 522**

SUNDAY (4/26) B: Banana Nut Bread (4B 5G 5P) with 1 cup mixed berries (0B 0G 0P) L: LEFTOVER Slow Cooker Paleo Jalapeno Popper Chicken Chili (7B 7G 5P) D: Turkey Meatloaf (3B 5G 3P) with Garlic Mashed Potatoes (5B 5G 1P) and Roasted Asparagus (0B 0G 0P)

Totals: WW Points 19B 22G 14P, Calories 923**

*Save 1 cup marinara for Chicken Parm on Thurs. Freeze any leftover pita you/your family won’t eat.

Week 2 (April 27-May 3)

MONDAY (4/27) B: LEFTOVER Banana Nut Bread (4B 5G 5P) with a pear (0B 0G 0P) L: Fiesta Bean Salad (4B 8G 4P) D: Baked Broccoli Mac & Cheese (8B 8G 4P) with 10 baby carrots (0B 0G 0P) Totals: WW Points 16B 21G 13P, Calories 875*

TUESDAY (4/28) B: LEFTOVER Banana Nut Bread (4B 5G 5P) with a pear (0B 0G 0P) L: LEFTOVER Baked Broccoli Mac & Cheese (8B 8G 4P) with 10 baby carrots (0B 0G 0P) D: Crock Pot Santa Fe Chicken (0B 4G 0P) with 2 tablespoons shredded cheddar (2B 2G 2P) and Chipotle’s Cilantro Lime Rice (6B 6G 6P) (recipe x 2)

Totals: WW Points 20B 25G 17P, Calories 974*

WEDNESDAY (4/29) B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) an orange (0B 0G 0P) L: Easy Wonton Soup (2B 2G 2P) with 1 cup edamame (0B 3G 0P) D: LEFTOVER Crock Pot Santa Fe Chicken (0B 4G 0P) with 2 tablespoons shredded cheddar (2B 2G 2P) and Chipotle’s Cilantro Lime Rice (6B 6G 6P) (recipe x 2)

Totals: WW Points 13B 24G 13P, Calories 1,005*

THURSDAY (4/30) B: Blueberry Banana Oatmeal Smoothie (7B 7G 7P) (recipe x 2) L: 6 Triscuits (3B 3G 3P), 6 slices salami (4B 4G 4P), 1 ounce sliced pepper jack cheese (3B 3G 3P) and 1 cup grapes (0B 0G 0P) D: Turkey Burgers with Zucchini (3B 3G 3P) on a whole wheat bun (4B 4G 4P) and Air Fryer French Fries (5B 5G 1P) (recipe x 4)

Totals: WW Points 29B 29G 25P, Calories 1,104*

FRIDAY (5/1) B: 2 scrambled eggs (0B 4G 0P), 1 slice whole grain toast (3B 3G 3P) an orange (0B 0G 0P) L: 6 Triscuits (3B 3G 3P), 6 slices salami (4B 4G 4P), 1 ounce sliced pepper jack cheese (3B 3G 3P) and 1 cup grapes (0B 0G 0P) D: Shrimp, Peas and Rice (8B 8G 3P) with sliced cucumbers (0B 0G 0P) Totals: WW Points 21B 25G 16P, Calories 1,121*

SATURDAY (5/2) B: Instant Pot Steel Cut Oats (5B 5G 1P) L: Cilantro Chicken Salad (1B 3G 1P) (recipe x 2) on 1 slice whole grain bread (3B 3G 3P) and an apple (0B 0G 0P) D: ORDER IN!

Totals: WW Points 9B 11G 5P, Calories 623*

SUNDAY (5/3) B: LEFTOVER Instant Pot Steel Cut Oats (5B 5G 1P)

L: Crustless Broccoli Cheddar Quiche (4B 6G 4P) with an orange (0B 0G 0P) D: Skinny Tuna Noodle Casserole (7B 8G 4P) with 1 cup mixed vegetables (0B 0G 0P) Totals: WW Points 16B 19G 9P, Calories 886*

*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

**Google doc

Print Shopping List

Week 1 Shopping List (April 20-April 26)

Produce

9 medium apples (1 Granny Smith, 8 any variety)

8 medium oranges

4 medium pears (any variety)

2 medium lemons

3 medium limes

8 medium bananas

1 (12-ounce) container fresh strawberries

1 dry pint fresh blueberries

1 (6-ounce) container fresh raspberries or blackberries

3 medium heads garlic1 medium head cauliflower

2 pounds (4 medium) Yukon Gold potatoes

2 large sweet potatoes

5 medium (5-ounce) Hass avocados

1 pound fresh asparagus

2 small jalapenos

1 (4-inch) piece ginger

1 large red bell pepper

1 large zucchini

1 small cucumber

1 small bunch celery

1 small and 2 large carrots

1 small head red or green cabbage

1 (1-pound) bag/clamshell fresh baby spinach

1 (1-pound) bag/clamshell fresh mixed greens

2 small heads Romaine lettuce

1 large bunch Lacinato kale or Swiss chard

1 large bunch scallions

2 large bunches fresh cilantro

1 small bunch fresh basil

1 small bunch fresh dill (can sub 1 teaspoon dry dill or 1 tablespoon fresh chives in Tzatziki, if desired)

1 small bunch fresh chives

1 small plum tomato

1 medium vine-ripened tomato

1 medium white onion

2 small and 1 medium yellow onion

1 small red onion

Meat, Poultry and Fish

2 ¾ pounds boneless, skinless chicken breasts

1 ¼ pounds (4) salmon fillets

1 pound 93% lean ground chicken

1 pound 95% lean ground beef

1 1/3 pounds 99% lean ground turkey

2 pounds (6) thick center-cut boneless pork chops (can reduce to 4 for a family of 4, if desired)

Grains*

1 loaf whole grain sliced bread

1 package seasoned regular or whole wheat breadcrumbs

1 package panko breadcrumbs

1 medium package unbleached all-purpose flour

1 small package whole wheat pitas

1 package (7-inch) low carb whole wheat flour tortillas (I use La Tortilla Factory)

1 small package cornflakes or cornflake crumbs

1 package orzo pasta

1 small package quick oats

1 small package dry brown rice (or 3 cups pre-cooked)

Condiments and Dry Spices

Extra virgin olive oil

Canola oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Hot sauce (optional, for Avocado Toast)

Parsley

Chipotle chili powder

Chili powder

Cumin

Oregano

Bay leaves

Red wine vinegar

Paprika

Smoked paprika

Garlic powder

Onion powder

Golden balsamic vinegar

Poppy seeds

Honey

Vanilla extract

Light vinaigrette (or make your own with ingredients in list)

Regular or light mayonnaise

Crushed red pepper flakes

Optional Bagel Ball toppings: everything bagel seasoning, sesame seeds, dried garlic flakes, dried onion flakes**

Ketchup

Worcestershire sauce

Marjoram

Cinnamon

Dairy & Misc. Refrigerated Items

1 18-pack large eggs

1 package part-skim reduced sodium string cheese (I like Sargento)

1 bottle light Caesar dressing (or ingredients to make your own)

1 large wedge fresh Parmesan cheese

2 (32-ounce) containers plain nonfat Greek yogurt (I recommend Stonyfield or Fage)

1 (8-ounce) bag shredded reduced fat Mexican cheese blend

1 (8-ounce) bag reduced fat shredded mozzarella cheese (I use Polly-O)

1 (8-ounce) container unsweetened vanilla almond milk

1 (8-ounce) box reduced fat cream cheese

1 small tub light sour cream

1 (4-ounce) package goat cheese (optional, for Chicken Chili)

1 box butter

1 package reduced fat sliced cheddar cheese (can sub shredded cheese on Tuna Melt, if desired)

1 (8-ounce) bottle skim milk

Canned and Jarred

2 (32-ounce) cartons vegetable broth

1 (32-ounce) carton reduced sodium chicken broth

1 small can/jar chipotle chilis in adobo

2 (15-ounce) cans black beans

1 (14-ounce) can petite diced tomatoes

1 (28-ounce) can crushed tomatoes

2 (4.5-ounce) cans tuna in water

1 small jar unsweetened apple sauce

1 (8-ounce) and 1 (15-ounce) can tomato sauce

Misc. Dry Goods

1 (1-pound) package dry green lentils

Baking powder

Baking soda

1 small package light brown sugar

1 small package raw sugar

1 medium package chopped walnuts (you need ¾ cup)

*You can buy gluten free, if desired

Week 2 Shopping List (April 27-May 3)

Produce

8 medium pears (any variety)

3 pounds seedless grapes

4 medium apples (any variety)

12 medium oranges

5 medium bananas

1 (6-ounce) container fresh blueberries

8 medium limes

1 small head garlic

4 heads baby bok choy

1 medium zucchini

1 large English cucumber

4 ounces shiitake mushrooms

10 ounces baby bella mushrooms

1 (1-inch) piece ginger

4 medium Yukon Gold or Russet potatoes

2 pounds broccoli florets

1 (2-pound) bag baby carrots

1 medium (5-ounce) Hass avocado

1 large bunch fresh cilantro

1 small bunch fresh Italian parsley

1 medium bunch scallions

1 dry pint cherry or grape tomatoes

1 small red onion

1 large yellow onion

Meat, Poultry and Fish

2 ¾ pounds boneless, skinless chicken breasts

1 large package sliced salami

1 ¼ pounds peeled and deveined shrimp

1 pound 93% lean ground turkey

Grains*

1 package regular, whole wheat or high fiber elbow pasta

1 package No-Yolk noodles

1 package sliced whole grain bread

1 small package unbleached all-purpose flour

1 large box Triscuits

1 package whole wheat hamburger buns

1 small package quick oats

1 small package steel cut oats

1 package whole wheat or regular seasoned breadcrumbs

1 small package dry extra long white or basmati rice

1 small package dry brown rice

Condiments and Spices

Extra virgin olive oil

Canola oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Cumin

Crushed red pepper flakes

Garlic powder

Onion powder

Cumin

Cayenne pepper

Soy sauce*

Sesame oil

Vanilla extract

Cinnamon sticks

Ground cinnamon

Pure maple syrup

Light mayonnaise

Chile powder

Nutmeg

Dairy & Misc. Refrigerated Items

2 dozen large eggs

1 (16-ounce) package reduced fat shredded sharp cheddar

1 (16-ounce) packaged shredded cheddar

1 small block pepper jack cheese (or cheese of your choice)

1 pint half and half

1 box regular or unsalted butter

1 small wedge fresh Parmesan cheese

1 small wedge fresh Pecorino Romano cheese (can sub 2 tablespoons Parmesan cheese in Shrimp, Peas and Rice, if desired)

1 (8-ounce) container unsweetened vanilla almond milk

1 quart skim milk

1 pint 1% or 2% milk

Frozen

1 small package mixed vegetables

1 small package peas

1 medium package corn kernels

1 package frozen mini wontons (I like Trader Joe’s)

1 large package edamame in pods

1 small bag frozen blueberries

Canned and Jarred

2 (15-ounce) cans black beans

1 (15-ounce) can chickpeas

1 (14.4-ounce) can diced tomatoes with green chilies

2 (5-ounce) cans tuna in water

1 (32-ounce) carton chicken broth

2 (32-ounce) cartons low sodium chicken broth

Misc. Dry Goods

1 small package raw sugar

1 small bottle sherry (optional, for Tuna Noodle Casserole)

*You can buy gluten free, if desired

Print Shopping List

posted April 18, 2020 by Gina

Source link

[easyfoodnetwork]

How to Stock a Pantry

A shopping list to make your cooking that much better

With the restaurant world continuing its devastating free-fall and more cities issuing stay-at-home orders, it’s a fair assumption that you will be cooking at home, potentially more than ever.

If you’re used to going out to restaurants, this can feel like a jarring transition at first. Professional chefs are professionals for a reason; they have an arsenal of techniques and ingredients that few home cooks — even the most enthusiastic ones — can match. That said, there are a few things you can do to load your pantry with both the basics and a few restaurant-style secret weapons to take your home cooking to the next level.

A few things to keep in mind: There is no one-size-fits-all shopping list. Take a look at what you already have, and think about how you actually eat. Sure, beans are so hot right now, but do you like beans? Be realistic with your cooking plans and ability — if spending hours on an intricate pastry project is soothing for you, by all means, but if you just need to get a meal on the table for you and your family, that’s absolutely okay too. Not every meal needs to be blockbuster; even the most food-obsessed among us sometimes just eat to live.

When it comes to shopping, make a list and have a plan so you can get in and out of the store quickly. If the store doesn’t have what you need, it’s probably not worth going to another — be flexible and try something you maybe wouldn’t have picked up before. It’s also worth noting here that many restaurants are selling pantry items and produce as part of their takeout packages — check their Instagrams or websites for up-to-date info on where to shop.

Stocking your pantry: the basics

Consider these items the foundation of a well-stocked kitchen — essential building blocks to cooking all kinds of dishes. Many of the items here are shelf-stable, and we’ve provided tips for shopping and storing meat, dairy, and produce as well.

Pasta and grains

Long pasta, short pasta, tubular pasta — whatever you can get your hands on, really.

Grain-wise, rice is an obvious choice (short and long grain, all colors), but don’t forget whole and ancient grains like farro, barley, bulgur, freekeh, and quinoa.

Canned and jarred goods

Canned tomatoes (whole provides the most versatility — you can always crush or blend them yourself)

Coconut milk for enhancing soups and curries, cooking rice, or poaching meat

Stock/broth (though you can also make your own, it doesn’t hurt to have backup)

Jarred salsas/simmer sauces (great for tying together a bunch of refrigerator loose ends in a pot)

Nut butters

Pickles

Condiments (mustard, jam, soy sauce, etc.)

Beans and legumes

Nutritious and long-lasting, and can be eaten on their own, or added to soups, stews, salads, stir-fries, and more. Dried beans are all the rage, and generally taste better if you’re willing to put in the time to cook them, but canned also work.

Yes, you should definitely get chickpeas and cannellini beans, but don’t forget lentils, split peas, and black-eyed peas, too.

Baking supplies

Flour (and alternative flours if that’s how you roll)

Sugar (brown, white, confectioners)

Baking soda and powder

Yeast for that bread you’re going to make

Bread

Homemade or not, can be pre-sliced and frozen for easier heating

Oil, vinegar, spices

Olive is standard, though grab canola too, which is better for high-heat cooking.

Vinegar (apple cider and rice are good starting points)

Whatever spices you frequently cook or bake with — allspice, bay leaves, cumin, cinnamon, chile flakes, oregano, paprika, pepper, vanilla, etc.

Produce

Lemons, limes, onions, garlic, and root vegetables (potatoes, squash, carrots, beets) last a long time.

Hearty greens like kale and collards will keep for a week, as will most uncut fruit.

Frozen fruit and veggies are also an option, and you can do it yourself — on the fruit front, berries, bananas, and mango do well; veggie-wise, peas, corn, kale, and edamame are easy to throw in a plastic bag, squeeze all the air out, and pop in the freezer.

Fresh soft herbs such as parsley, cilantro, and mint can keep for up to a week if washed, dried, and covered loosely in the fridge. If a bunch is on the verge of collapsing, blitz it into pesto, chimichurri, or an herby vinaigrette. Fresh herbs can also be chopped or pureed with oil and frozen in ice cube trays.

Dairy and eggs

Hard cheeses like Parmesan (in block form) last for weeks; cheddar, Gruyere, and feta are also safe bets.

Eggs are good for breakfast, baking, and tying a bowl of odds and ends together; they keep in the refrigerator for several weeks, as does butter (which also freezes well).

Meat and seafood

The best meats to freeze are cuts that can stand up to a long cook (braising or roasting) without losing their integrity — think ground meat, bone-in chicken legs and thighs, beef brisket or chuck. Frozen shrimp and fish filets are also convenient to keep on hand.

Stocking your pantry: the not-so-basics

Consider these your next-level flavor enhancers — not strictly essential but the welcome-if-you-can-get-’em ingredients that chefs frequently employ to add more depth, spice, tang, or zip to a dish.

Texture boosters

Fried shallots: Fried shallots make it easy to add crunch to rice and noodles, salads, and baked pastas or casseroles. Buy a big bag at an Asian grocer, or turn to the classics (French’s fried onions) in a pinch. They’re also easy (if a little time consuming) to make yourself if you bring home enough shallots from the market.

Chile oil/chile crisp: Add a spicy, garlicky, crunchy kick to everything from rice to veggies to chicken and fish. If you’re feeling frisky, try it on vanilla ice cream.

Fermented and pickled things

Kimchi, sauerkraut, pickled beets, and miso are all instant flavor enhancers and keep indefinitely in the fridge. Miso in particular is a versatile umami-booster that’s at home in soup, marinades, cookies, and more.

Preserved lemons: They last forever, add a cured citrus brightness to stews, curries, grain dishes, and more, and are easy to make.

Cured meats and tinned seafood

Tinned fish: anchovies for melting into sauces and dressings; sardines, mackerel, salmon and/or oil-packed tuna for snacking or flaking into a salad or pasta.

Charcuterie: In addition to being good snacking material, cured meats like salami and smoked meats like bacon keep well, and can be added to broths and stir-fries, and baked into or on top of bready things.

Spreads and stir-ins

Fancy dairy: Labneh and/or creme fraiche are exactly the type of rich, creamy, tangy, dairy-based comfort that can pump a dish up. Throw a dollop on top of roasted vegetables, soups, or baked goods.

Tahini: Use the creamy ground sesame paste in salad dressings, veggie dips, and baked goods.

Next-level seasoning

Turmeric: It’s been popular in India for thousands of years, and with good reason — its vibrant golden hue and electric flavor enhance everything from curries to cakes to eggs to smoothies.

Harissa: A spicy North African chile paste that zips up sauces, eggs, marinades, dips, stir-fries, and more.

Finishing salt: Kosher salt is the type most commonly called for in recipes, but finishing dishes with a sprinkle of flaky sea salt (Maldon for purists, Jacobsen’s for modern tastes) is an easy way to feel fancy at home.

Jamie Feldmar is a Los Angeles-based writer and cookbook author. See more at jamiefeldmar.com and follow her @jfeldmar. Photo credits: Kale photo, Lew Robertson/Getty; Olive oil photo, George Clerk/Getty; Dried pasta photo, Brian Hagiwara/Getty; Loaf of bread photo, Diamond Sky Images/Getty; all other product images courtesy vendors

from Eater - All https://ift.tt/33WrJIp https://ift.tt/3bDwREc

A shopping list to make your cooking that much better

With the restaurant world continuing its devastating free-fall and more cities issuing stay-at-home orders, it’s a fair assumption that you will be cooking at home, potentially more than ever.

If you’re used to going out to restaurants, this can feel like a jarring transition at first. Professional chefs are professionals for a reason; they have an arsenal of techniques and ingredients that few home cooks — even the most enthusiastic ones — can match. That said, there are a few things you can do to load your pantry with both the basics and a few restaurant-style secret weapons to take your home cooking to the next level.

A few things to keep in mind: There is no one-size-fits-all shopping list. Take a look at what you already have, and think about how you actually eat. Sure, beans are so hot right now, but do you like beans? Be realistic with your cooking plans and ability — if spending hours on an intricate pastry project is soothing for you, by all means, but if you just need to get a meal on the table for you and your family, that’s absolutely okay too. Not every meal needs to be blockbuster; even the most food-obsessed among us sometimes just eat to live.

When it comes to shopping, make a list and have a plan so you can get in and out of the store quickly. If the store doesn’t have what you need, it’s probably not worth going to another — be flexible and try something you maybe wouldn’t have picked up before. It’s also worth noting here that many restaurants are selling pantry items and produce as part of their takeout packages — check their Instagrams or websites for up-to-date info on where to shop.

Stocking your pantry: the basics

Consider these items the foundation of a well-stocked kitchen — essential building blocks to cooking all kinds of dishes. Many of the items here are shelf-stable, and we’ve provided tips for shopping and storing meat, dairy, and produce as well.

Pasta and grains

Long pasta, short pasta, tubular pasta — whatever you can get your hands on, really.

Grain-wise, rice is an obvious choice (short and long grain, all colors), but don’t forget whole and ancient grains like farro, barley, bulgur, freekeh, and quinoa.

Canned and jarred goods

Canned tomatoes (whole provides the most versatility — you can always crush or blend them yourself)

Coconut milk for enhancing soups and curries, cooking rice, or poaching meat

Stock/broth (though you can also make your own, it doesn’t hurt to have backup)

Jarred salsas/simmer sauces (great for tying together a bunch of refrigerator loose ends in a pot)

Nut butters

Pickles

Condiments (mustard, jam, soy sauce, etc.)

Beans and legumes

Nutritious and long-lasting, and can be eaten on their own, or added to soups, stews, salads, stir-fries, and more. Dried beans are all the rage, and generally taste better if you’re willing to put in the time to cook them, but canned also work.

Yes, you should definitely get chickpeas and cannellini beans, but don’t forget lentils, split peas, and black-eyed peas, too.

Baking supplies

Flour (and alternative flours if that’s how you roll)

Sugar (brown, white, confectioners)

Baking soda and powder

Yeast for that bread you’re going to make

Bread

Homemade or not, can be pre-sliced and frozen for easier heating

Oil, vinegar, spices

Olive is standard, though grab canola too, which is better for high-heat cooking.

Vinegar (apple cider and rice are good starting points)

Whatever spices you frequently cook or bake with — allspice, bay leaves, cumin, cinnamon, chile flakes, oregano, paprika, pepper, vanilla, etc.

Produce

Lemons, limes, onions, garlic, and root vegetables (potatoes, squash, carrots, beets) last a long time.

Hearty greens like kale and collards will keep for a week, as will most uncut fruit.

Frozen fruit and veggies are also an option, and you can do it yourself — on the fruit front, berries, bananas, and mango do well; veggie-wise, peas, corn, kale, and edamame are easy to throw in a plastic bag, squeeze all the air out, and pop in the freezer.

Fresh soft herbs such as parsley, cilantro, and mint can keep for up to a week if washed, dried, and covered loosely in the fridge. If a bunch is on the verge of collapsing, blitz it into pesto, chimichurri, or an herby vinaigrette. Fresh herbs can also be chopped or pureed with oil and frozen in ice cube trays.

Dairy and eggs

Hard cheeses like Parmesan (in block form) last for weeks; cheddar, Gruyere, and feta are also safe bets.

Eggs are good for breakfast, baking, and tying a bowl of odds and ends together; they keep in the refrigerator for several weeks, as does butter (which also freezes well).

Meat and seafood

The best meats to freeze are cuts that can stand up to a long cook (braising or roasting) without losing their integrity — think ground meat, bone-in chicken legs and thighs, beef brisket or chuck. Frozen shrimp and fish filets are also convenient to keep on hand.

Stocking your pantry: the not-so-basics

Consider these your next-level flavor enhancers — not strictly essential but the welcome-if-you-can-get-’em ingredients that chefs frequently employ to add more depth, spice, tang, or zip to a dish.

Texture boosters

Fried shallots: Fried shallots make it easy to add crunch to rice and noodles, salads, and baked pastas or casseroles. Buy a big bag at an Asian grocer, or turn to the classics (French’s fried onions) in a pinch. They’re also easy (if a little time consuming) to make yourself if you bring home enough shallots from the market.

Chile oil/chile crisp: Add a spicy, garlicky, crunchy kick to everything from rice to veggies to chicken and fish. If you’re feeling frisky, try it on vanilla ice cream.

Fermented and pickled things

Kimchi, sauerkraut, pickled beets, and miso are all instant flavor enhancers and keep indefinitely in the fridge. Miso in particular is a versatile umami-booster that’s at home in soup, marinades, cookies, and more.

Preserved lemons: They last forever, add a cured citrus brightness to stews, curries, grain dishes, and more, and are easy to make.

Cured meats and tinned seafood

Tinned fish: anchovies for melting into sauces and dressings; sardines, mackerel, salmon and/or oil-packed tuna for snacking or flaking into a salad or pasta.

Charcuterie: In addition to being good snacking material, cured meats like salami and smoked meats like bacon keep well, and can be added to broths and stir-fries, and baked into or on top of bready things.

Spreads and stir-ins

Fancy dairy: Labneh and/or creme fraiche are exactly the type of rich, creamy, tangy, dairy-based comfort that can pump a dish up. Throw a dollop on top of roasted vegetables, soups, or baked goods.

Tahini: Use the creamy ground sesame paste in salad dressings, veggie dips, and baked goods.

Next-level seasoning

Turmeric: It’s been popular in India for thousands of years, and with good reason — its vibrant golden hue and electric flavor enhance everything from curries to cakes to eggs to smoothies.

Harissa: A spicy North African chile paste that zips up sauces, eggs, marinades, dips, stir-fries, and more.

Finishing salt: Kosher salt is the type most commonly called for in recipes, but finishing dishes with a sprinkle of flaky sea salt (Maldon for purists, Jacobsen’s for modern tastes) is an easy way to feel fancy at home.

Jamie Feldmar is a Los Angeles-based writer and cookbook author. See more at jamiefeldmar.com and follow her @jfeldmar. Photo credits: Kale photo, Lew Robertson/Getty; Olive oil photo, George Clerk/Getty; Dried pasta photo, Brian Hagiwara/Getty; Loaf of bread photo, Diamond Sky Images/Getty; all other product images courtesy vendors

from Eater - All https://ift.tt/33WrJIp via Blogger https://ift.tt/3aGo2tf

[gethealthy18-blog]

Simple Batch Cooking Meal Plan

New Post has been published on http://healingawerness.com/news/simple-batch-cooking-meal-plan/

Simple Batch Cooking Meal Plan

Table of Contents[Hide][Show]

As a busy mom, I sometimes feel like I spend hours in the kitchen each day and that I finish cleaning up from one meal just in time to prepare the next.

I’ve learned that a little careful meal planning can greatly reduce the amount of time I spend figuring out what to cook and buy at the store. Plus, it’s saved a lot of time in the kitchen!

Here’s how I’ve started batch cooking on the weekends so I spend less time on dinner during the week. Here’s how you can do the same.

What Is Batch Cooking?

The idea of batch cooking is as simple as the name suggests: it’s just doing a week’s worth of meal prep in one go, so that serving individual meals does not take as long to prepare.

I prefer to do a big batch of meal prep on Saturdays, when the kids are happily playing in the back yard with friends and I have a few hours to spare.

In addition to saving time, I’ve found that batch cooking really increases the chances of sticking to a meal plan. You definitely won’t want to waste those healthy meals you spent time preparing!

Note: I did not include breakfast on this list, since we have a simple 4-day rotating breakfast meal plan that involves various proteins and vegetables and I make those each day.

Batch Cooking Meal Plan Menu

Batch cooking takes a little trial and error to get used to, but once you give a try, you’ll love the time you save and the simplicity. Here’s a sample meal plan to get you started!

Day 1

Lunch: Chicken salad over lettuce with carrot sticks Dinner: Shrimp stir-fry

Day 2

Lunch: Leftover stir fry wrapped in romaine leaves Dinner: Sliced chicken breast served with sliced peppers, onions, and baked butternut squash, reheated on a greased cookie sheet. Serve with a salad.

Day 3

Lunch: Reheat leftover chicken from last night, wrapped in romaine leaves and served with avocado and cilantro. Dinner: Chili with sour cream and cheese (both optional) with a side salad

Day 4

Lunch: Leftover chili Dinner: Eggplant pizza with a side salad

Day 5

Lunch: Leftover eggplant pizza or chicken salad Dinner: Fajita salad

Day 6

Lunch: Fajita tacos (using leftover fajita meat) wrapped in romaine with avocado, salsa, cheese and sour cream Dinner: Reheated meatballs and salad

Day 7

Lunch: Tuna salad on spinach or carrot sticks. Dinner: Whatever is leftover!

Snacks

When you’re in need of a quick snack, reach for one of these ready-to-eat nibblers:

Nuts

Deviled eggs

Sliced cucumber, celery sticks or carrot sticks with cream cheese or a healthy hummus

Tuna salad

Fruit

This grocery store shopping list will give you a rough idea of what to buy for a week. Adjust as necessary. It is designed for two people, so just double (or triple or quadruple) depending on family size.

Produce:

2 avocados

2 heads romaine lettuce, kale, or other greens

1 big bag spinach

4 large sweet peppers, any color

1-3 lb bag onions

Fruit, like berries or grapes

2 zucchini or summer squash

1 bag carrot sticks

2 cucumbers

1 large eggplant

1 butternut squash

Cilantro

Dairy:

2-3 dozen eggs

1 lb butter

1 container (8 oz or bigger) of full-fat, plain organic yogurt (either Greek or regular)

1 package cream cheese

1 block of your favorite cheese (this is optional on everything, so just get what you want)

Sour cream (optional)

(If you’re wondering where I draw the line on dairy, see this post.)

Nuts:

Canned Food:

1 can (organic) diced tomatoes

1 BIG (15 oz or bigger) can of tomato sauce

1 can salmon or 2 cans tuna

1 jar of pasta sauce (check ingredients, no added sugar or grains)

1 jar salsa (check ingredients)

Spices:

Meat:

1 lb frozen shrimp (or fresh, just pre-cooked)

1 package bacon (optional)

2 lbs ground beef or turkey

5 chicken breasts or boneless thighs (I get all meat I can’t get from local farms from ButcherBox)

Frozen Aisle:

2 (1 lb) bags frozen broccoli

Batch Cooking: Prep Day Instructions

It will simplify your life tremendously (and make it easier to stick to a healthy eating lifestyle) if you can pre-cook your family meals in one or two big batches. I try to prep everything on Saturday so it is ready for the week, but you can do simple ingredient prep first and save meal assembly for later.

Single-Step Prep:

Cover the chicken breasts in butter and spices and bake at 350 for 30 minutes. Cube two of them and slice three.

Hard boil 6-8 eggs (per egg eater in family).

Pre-cut zucchini, squash, onions, peppers, cucumbers, and other veggies. Store in separate containers or bags.

Cut the butternut squash in half and discard the seeds. Cover in 1-2 tablespoons of butter and spices. Bake open side up on a cookie sheet at 325 degrees until soft (usually about 45 minutes). Store in foil for re-heating.

Peel the eggplant and cut into ½ inch slices. Cook on a greased cookie sheet at 375 degrees until well browned on both sides.

Make the salmon or tuna salad by mixing well-drained fish with ½ package of cream cheese and spices like dill. Store closed in fridge.

Meal Assembly:

Shrimp Stir Fry. Heat butter in a skillet and add 1 pre-cut onion and 1 pre-cut pepper, cook 2 mins. Add pre-cut zucchini or squash and cook 2 mins. Add 1 lb frozen broccoli, cook 2 mins. Add frozen shrimp and cook until veggies are tender and shrimp is heated. Add desired spices (garlic, basil, salt, pepper, etc). Right before eating, add ½ package of cream cheese and stir until melted (optional). Here is the full recipe.

Chicken Salad. Use part of the cubed roasted chicken and combine following this recipe. Store in an airtight container in the fridge.

Chili. Combine 1 pound of the ground meat with 1 can diced tomatoes, ½ can tomato sauce, 1 chopped onion, cumin, and other spices to taste. Find the recipe here.

Eggplant Pizza. Top the cooked eggplant slices with a small amount of tomato sauce, spices, cheese, chopped onions, peppers, or whatever other toppings you like. Store in foil to re-heat. This is also fast to make fresh if you don’t want to make it ahead! So simple I don’t have a recipe for it!

Meatballs. Roll up the meatballs using 1 pound ground meat, Parmesan, garlic, basil, or whatever you prefer. You can also try these Greek meatballs. Bake for about 30 minutes at 350, then coat in pasta sauce. Store covered in the fridge.

Fajita Salad. This one you can prep right before you eat! Heat your remaining sliced chicken breast with remaining sliced onions and peppers in a greased skillet. Season with cumin and serve over greens with avocado, salsa, cheese, and sour cream (optional). Save the recipe to use again and again here.

Deviled Eggs. Carefully slice the hard boil eggs lengthwise and remove the yolks. Mash the yolks with ½ an avocado and season with mustard, dill, or other spices to taste. Scoop the filling back into the eggs and top with bacon crumbles (optional). You can also follow this easy deviled eggs recipe.

Note: The above meal plan is great for any time of year, but I recommend sticking to whatever is in season whenever possible. I talk about my seasonal meal plans in this podcast.

How to Customize Your Batch Cooking Meal Plan

The sample meal plan menu above has worked great for me, but you might not be a fan of all of those options. In that case, you can always customize to create a meal plan you’re excited about! The more you enjoy the meals you’re making, the more likely you are to stick to the plan.

Here are a few other ideas for batch cooking for those busy weeknights:

Make use of your slow cooker or pressure cooker. You can set these up the night before, or have dinner ready super quick in the pressure cooker. Try adding this chuck roast or meatloaf to the rotation! You can also check out these freezer-friendly slow cooker recipes. (If you haven’t tried an Instant Pot yet, you should!… I give my full review here.

Grab a bunch of sweet potatoes. Roast them ahead of time, and then you can slice them for breakfast, stuff them with avocado, of even whip up this sweet potato casserole.

Grab a head of cauliflower. This is another great versatile veggie perfect for meal prepping. Pulse it into cauliflower rice, or roast it in spices ahead of time.

Get basil and make pesto. It only lasts a few days in the fridge, but it makes a great accompaniment to whatever you’re cooking up. This is my basil pesto recipe and I also make pesto with cilantro. Bonus, as a pesto these herbs lasts for up to two weeks without going bad, unlike fresh herbs on their own which only stay fresh a few days in the produce drawer.

Make (and freeze) a big batch of pasta sauce. It’s great for veggie pizzas. You can also use up some ground meat by making it into a bolognese! Get my homemade pasta sauce recipe here.

Got a hodgepodge of food leftover? Make burrito bowls with cauliflower rice, meat, avocado, cilantro, or whatever you have on hand.

Make grain-free paleo muffins! They’re great to have on hand for breakfast, as a snack, dessert, or even as a side dish. I make these grain-free apple cinnamon muffins regularly as well.

Cookbooks That Help

A good cookbook is worth its weight in gold. I use a combination of the following for batch cooking:

The Wellness Mama Cookbook: These are my best 30 minute, 1 pan meals!

Cook Once, Eat All Week: I love these recipes. It gives adaptations for grain free, gluten free, or dairy free diets and has shopping lists and step by step prep lists that my husband or kids can follow. (Have kids take the Kids Cook Real Food e-course first for knife skills, etc.) Tip: I usually double the veggies called for when I use this cookbook.

Real Plans: This app takes the place of my cookbooks most weeks, since it contains all of my recipes and other healthy recipes from some of the bloggers and chefs I love most.

I’ve found batch cooking to save me hours of time each week. If you’re as busy as I am (or even if you’re not but still want to save time!), I definitely recommend giving meal planning and bulk cooking a try!

Also try my batch cooking meal plan for vacation!

Have you ever tried batch cooking? Do you know any time-saving cooking tips? Share below!

Source: https://wellnessmama.com/1106/batch-cooking-meal-plan/

[fuelyogurt6-blog]

Blue Apron Is Bringing Back Its Whole30 Meal Kits In September

Following an incredibly successful eight-week partnership in January, Blue Apron and Whole30 are teaming up again throughout the month of September to bring healthy eaters a new slate of Whole30-approved recipes. 

Beginning Sept. 3 and lasting through the end of the month, Blue Apron subscribers will be able to choose from three Whole30 recipes each week to have delivered to their doorstep. It’s the second time the two brands have partnered to make Whole30 recipes and at-home meals more accessible to consumers, a move Whole30 co-creator and CEO Melissa Hartwig says is a no-brainer. 

“The first Blue Apron partnership we launched in January was one of the most popular in the history of Whole30,” Hartwig told HuffPost. “Blue Apron makes doing the Whole30 easier, tastier, and more accessible than ever, and they’ve risen to the challenge of working within the Whole30 program rules with delicious meals that add variety and excitement to your normal Whole30 dinner routine.”

If you’re unfamiliar with Whole30, it’s a strict 30-day diet that emphasizes whole foods, while banning sugar, alcohol, grains, legumes, soy and dairy. You’re basically left with lean proteins and veggies — lots of both. 

Whole30 alumni know that meal planning, building a Whole30 shopping list and food prep are the most time consuming and complicated parts of sticking to Whole30′s rules. It’s what Blue Apron’s pre-portioned and pre-packed meal boxes claim to fix with handcrafted Whole30-approved recipes like Mediterranean salmon with sautéed kale and zucchini, pork fried cauliflower rice with cabbage and sweet peppers, and chicken piccata with roasted broccoli and mashed potatoes. Hungry yet?

Blue Apron x Whole30

A unique Whole30-approved Blue Apron recipe of pork fried cauliflower rice with cabbage and sweet peppers.

“September is the new New Year,” Hartwig says of the decision to relaunch the Blue Apron partnership. “Summer vacations are over, families are back into the school routine, and people are ready to recommit to their health before the holiday season is upon us.”

If you’re new to Blue Apron, it’s one of several meal kit services out there, but it is the only one that offers Whole30-approved dishes. You can choose one-time deliveries, or weekly recurring ones for two-person or four-person meal plans. Once you’ve chosen the recipes you want, all of the ingredients you need are shipped in perfectly-proportioned, recyclable packages with step-by-step instructions. Plus, new customers can get $60 off the September Whole30 Meal Plan. 

Blue Apron x Whole30

A tasty Blue Apron Whole30 meal of spice-crusted salmon and carrot fries with avocado-kale salad and chipotle dipping sauce.

Though there are some valid complaints about Blue Apron’s amount of product packaging and lengthy meal prep times, there’s no doubt it’s a smart solution for Whole30 first-timers who aren’t sure how to start the 30-day diet. The ease of having a weekly supply of fresh, approved ingredients on hand takes the stress out of weeknight dinners and slashes meal prep time that might otherwise be spent reading the ingredients label on everything in your cabinet. 

Here’s the bad news: Blue Apron’s Whole30 partnership only lasts through the month of September, so if you’re wanting to take advantage of some lean, clean meals ahead of the holidays, now’s the time to eat up this deal. 

HuffPost may receive a share from purchases made via links on this page.

Source: https://www.huffingtonpost.com/entry/blue-apron-whole-30-meals-september-2018_us_5b882343e4b0511db3d5e9a2

[soupoctave1-blog]

Skinnytaste Meal Plan (April 15-April 21)

posted April 13, 2019 by Gina

A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

With Easter coming, I thought you’d be interested in a few dessert options if you’re entertaining. This Super moist Carrot Cake is delicious, we also love these Honey Lemon Bars, and these Coconut Macaroons.

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2019! There was a print error last year, but it’s perfect now! You can order it here!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (4/15) B: Avocado Toast with Sunny Side Egg (4) and a pear (0) L: Penne Arugula Salad with Sun Dried Tomatoes (9) D: Spaghetti Squash Enchilada Bowls (3) with 1 ounce avocado (1) and Instant Pot Refried Beans* (0)

Totals: Freestyle™ SP 16, Calories 884**

TUESDAY (4/16) B: Avocado Toast with Sunny Side Egg (4) and a pear (0) L: Penne Arugula Salad with Sun Dried Tomatoes (9) D: Shrimp Scampi Tacos with Caesar Salad Slaw (6)

Totals: Freestyle™ SP 19, Calories 913**

WEDNESDAY (4/17) B: Overnight Oats in a Jar (5) L: Penne Arugula Salad with Sun Dried Tomatoes (9) D: Chicken and Asparagus Lemon Stir Fry (1) with ¾ cup brown rice (5) Totals: Freestyle™ SP 20, Calories 956**

THURSDAY (4/18) B: 2 scrambled eggs (0) with 1 piece toast (3) and 1 cup blueberries (0) L: Penne Arugula Salad with Sun Dried Tomatoes (9) D: Beef, Tomato and Acini di Pepe Soup (5)

Totals: Freestyle™ SP 17, Calories 858**

FRIDAY (4/19) B: Overnight Oats in a Jar (5) L: LEFTOVER Beef, Tomato and Acini di Pepe Soup (5) D: Fish Florentine (6)

Totals: Freestyle™ SP 16, Calories 843**

SATURDAY (4/20) B: Tex Mex Migas (6) L: The Skinny Tuna Melt (4) (recipe x 2) with an apple (0) D: DINNER OUT!

Totals: Freestyle™ SP 10, Calories 651**

SUNDAY (4/21) B: Easy Bagel Recipe (3) with 2 tablespoons reduced fat cream cheese (3), 1 ounce lox (2), sliced cucumber (0), tomatoes (0) and red onion (0) L: Chicken Quiche (6) with Low-Carb Potato Salad (4) D: Apricot-Rum Glazed Spiral Ham (4) with Instant Pot Mashed Potatoes (5) and Roasted Parmesan Green Beans (1)

Totals: Freestyle™ SP 26, Calories 1,159**

**Prep Sunday night, if desired. Soak beans overnight (Sun to Mon)

**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

**google doc

Shopping List:

Produce

2 medium pears (any variety)

4 medium apples (any variety)

1 (5-ounce) package baby arugula

1 (10-ounce) package baby spinach

1 small (4-ounce) and 1 large (6-ounce) Hass avocado

1 medium head cauliflower (or 1 pound florets)

1 pound asparagus

2 small spaghetti squash

2 pounds Russet potatoes

12 ounces green beans (increase accordingly if you plan to cook for a crowd on Sunday)

1 small head romaine lettuce

4 ounces white mushrooms

1 medium banana

2 medium heads garlic

1 small bunch fresh cilantro

1 small bunch fresh Italian parsley

1 small bunch/container fresh dill (can sub 1 ½ teaspoons parsley in Potato Salad, if desired)

1 small bunch celery

1 medium jalapeno

1 small bunch scallions

4 medium vine-ripened tomatoes

1 small cucumber

3 medium lemons

1 dry pint fresh blueberries

1 (2-inch) piece fresh ginger

3 medium carrots

1 medium red bell pepper

1 large red onion

1 large yellow onion

Meat, Poultry and Fish

1 pound peeled and deveined jumbo shrimp

2 ¼ pounds boneless, skinless chicken breast

1 pound 90% lean ground beef

1 ¾ pounds (4) thick, skinless white firm fish fillet (such as grouper, bass or halibut)

4 ounces smoked salmon (lox)

1 (6 to 8 pounds) Hickory smoked fully cooked spiral cut ham

Grains*

1 loaf sliced whole grain bread

1 small package all-purpose or whole white wheat flour

1 large package corn tortillas (you need 16)

1 small package quick oats

1 package dry brown rice (or 3 cups pre-cooked)

1 (1-pound) package small pasta, such as Acini de Pepe

1 (1-pound) package penne pasta (such as Ronzoni Smart Taste or Delallo Whole Wheat)

Condiments and Spices

Extra virgin olive oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Hot sauce

Balsamic vinegar

Cumin

Chipotle chili powder

Cayenne (optional, for Refried Beans)

Red pepper flakes

Dijon mustard

Yellow mustard

NuNaturals liquid vanilla stevia (or your favorite sweetener)

Cinnamon

Reduced sodium soy sauce*

Canola or grapeseed oil

Bay leaves

Regular or light mayonnaise (I love Sir Kensingtons)

Red wine vinegar

Optional toppings for Easy Bagels: everything bagel seasoning, sesame seeds, poppy seeds, dried

garlic flakes, dried onion flakes)

Thyme

Paprika

Garlic powder

Dairy & Misc. Refrigerated Items

2 ½ dozen large eggs

1 large wedge fresh Parmesan (or Parmigiano Reggiano) cheese

1 tub reduced fat cream cheese

1 tub whipped butter (can sub 2 tablespoons unsalted butter with a pinch of extra salt in Mashed

Potatoes, if desired)

1 small box unsalted butter

1 package queso fresco (can sub ¼ cup Mexican blend in Migas, if desired)

1 pint half and half

1 (17.5-ounce) tub nonfat plain Greek yogurt (I like Fage or Stonyfield Farms)

Refrigerated pie dough (for 9-inch pie)

1 pint 1% buttermilk

1 small tub light sour cream (I prefer Breakstones)

1 (8-ounce) bag reduced fat shredded Mexican cheese blend

1 (8-ounce) bag reduced fat shredded Swiss cheese (can sub 1/3 cup Mexican blend in Quiche, if desired)

4 slices reduced fat cheddar cheese

1 pint skim milk

Canned and Jarred

1 small can/jar chipotle chilis in adobo

1 (15-ounce) can garbanzo beans

1 small can/jar anchovy filets

1 (28-ounce) can diced tomatoes

1 (32-ounce) carton beef stock

2 (4.5-ounce) cans tuna in water

1 (15-ounce) can reduced sodium chicken broth

1 small jar sundried tomatoes

1 small jar dill pickles

1 small jar apricot preserves

1 (15-ounce) can tomato sauce

Misc. Dry Goods

1 package dried pinto beans

1 small package chia seeds

1 small bag chopped pecans

Cornstarch

Baking powder

1 (1.7-ounce) bottle dark rum

*You can sub gluten-free, if desired

posted April 13, 2019 by Gina

Source: https://www.skinnytaste.com/skinnytaste-meal-plan-april-15-april-21/

[fifthnerve6-blog]

Skinnytaste Meal Plan (May 20-May 26)

posted May 17, 2019 by Gina

A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and WW SmartPoints®.

Hi all! I am away in Italy this week, can’t wait to share my trip with you when I return but I didn’t forget you! On this plan there are options for BBQ/Potlucks on Saturday and Sunday, you may have to adjust the servings accordingly based on your needs with backyard parties and gatherings.

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2019! There was a print error last year, but it’s perfect now! You can order it here!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (5/20) B: Loaded Baked Omelet Muffins (2) with 1 cup strawberries (0) L: Spiralized Greek Cucumber Salad with Lemon and Feta (7) D: Skinny Baked Broccoli Macaroni and Cheese (8) with a green salad (2)* Totals: Freestyle™ SP 19, Calories 868**

TUESDAY (5/21) B: Loaded Baked Omelet Muffins (2) with an orange (0) L: LEFTOVER Skinny Baked Broccoli Macaroni and Cheese (8) with 8 carrot sticks (0) D: Low Carb Chicken Enchilada Roll Ups (5) with Warm Mexican Corn Salad (4) Totals: Freestyle™ SP 19, Calories 940**

WEDNESDAY (5/22) B: Loaded Baked Omelet Muffins (2) with 1 cup strawberries (0) L: LEFTOVER Skinny Baked Broccoli Macaroni and Cheese (8) with 8 carrot sticks (0) D: Grilled Balsamic Steak with Tomatoes and Arugula (5)*** with Potato and Green Bean Salad (5)

Totals: Freestyle™ SP 20, Calories 914**

THURSDAY (5/23) B: Loaded Baked Omelet Muffins (2) with an orange (0) L: LEFTOVER Grilled Balsamic Steak with Tomatoes and Arugula (5) with Potato and Green Bean Salad (5) D: Grilled Cumin Spiced Pork Tenderloin (3) with Fiesta Bean Salad (4) Totals: Freestyle™ SP 19, Calories 1,092**

FRIDAY (5/24) B: 6 ounces Greek yogurt (0) with ½ cup mixed berries (0) 1 tablespoon chopped pecans (2) L: LEFTOVER Grilled Balsamic Steak with Tomatoes and Arugula (5)* with Potato and Green Bean Salad (5) D: Basil-Parmesan Salmon (3) with ¾ cup brown rice (5) and Roasted Asparagus (0) Totals: Freestyle™ SP 20, Calories 1,035**

SATURDAY (5/25) B: Whole Wheat Pancakes (5) with 1 tablespoon maple syrup (3) and 1 cup mixed berries (0) L: Naked Greek Feta-Zucchini Turkey Burgers (5) and Grilled Rainbow Peppers with Herb Cream Cheese (3) D: DINNER OUT!

Totals: Freestyle™ SP 16, Calories 623**

SUNDAY (5/26) B: Roasted Strawberry Banana Bread (3) and 1 cup cantaloupe (0) L: Chilled Italian Shrimp Tortellini Pasta Salad (6) D: Buffalo Turkey Cheeseburger with Blue Cheese Broccoli Slaw (8) with Low Carb Potato Salad (4)

Totals: Freestyle™ SP 21, Calories 1,087**

*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc. **Green salad includes 4 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ½ cup light vinaigrette. ***Leave 2 servings of salad undressed (and put on the side) for leftovers Thurs/Fri.

**google doc

Shopping list:

Produce

1 large English cucumber

1 small cucumber

2 medium heads garlic

1 pound broccoli florets (or 1 [12-ounce] bag pre-cut)

1 medium head cauliflower

1 pound asparagus

1 (5-ounce) bag/clamshell mixed baby greens

1 (5-ounce) bag/clamshell baby arugula

1 small cantaloupe

1 large package baby rainbow peppers (you need 16)

1 small bag broccoli slaw

4 large ears of corn

1 pound green beans

3 ½ pounds (about 10) new potatoes

1 small bunch celery

1 small bunch carrots

2 medium oranges

2 medium lemons

3 medium bananas

1 small bunch/clamshell fresh dill

1 small bunch/clamshell fresh oregano

1 medium bunch/clamshell fresh basil

1 large bunch fresh cilantro

1 small bunch fresh Italian parsley

1 small bunch fresh chives

1 medium bunch scallions

1 (6-ounce) and 1 (12-ounce) container fresh berries (your choice)

2 (12-ounce) containers fresh strawberries

1 small (6-ounce) and 2 large (14-ounces each) zucchini

2 medium (5-ounce) Hass avocados

5 medium limes

1 medium green bell pepper

2 dry pints cherry or grape tomatoes

1 large vine-ripened tomato

1 large red onion

1 large yellow onion

Meat, Poultry and Fish

1 small package center-cut bacon

1 rotisserie chicken (or 10-ounces raw boneless, skinless chicken breast)

1 ½ pounds flank steak

1 pork tenderloin (about 18 ounces)

1 ¼ pounds (4) salmon fillets

2 ¼ pounds 93% lean ground turkey

2 pounds peeled and deveined jumbo shrimp

Grains*

1 (16-ounce) package elbows (high fiber, whole wheat or regular)

1 package seasoned whole wheat breadcrumbs

1 (8.8-ounce) package dry ricotta spinach tortellini (I like Dellalo)

1 package dry brown rice (or 3 cups pre-cooked)

1 package white whole wheat flour (I like King Arthur)

1 package all-purpose flour (can sub ¼ cup white whole wheat in Mac and Cheese, if desired)

1 package 100 calorie whole wheat burger buns (I like Martin’s)

Condiments and Spices

Extra virgin olive oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Light vinaigrette dressing (or make your own with ingredients in list)

Mexican hot chili powder

Cumin

Oregano

Chipotle chili powder

Chili powder

Light or regular mayonnaise (I like Sir Kensington)

Balsamic vinegar

Garlic powder

Paprika

Crushed red pepper flakes

Cinnamon

Vanilla extract

Pure maple syrup

Red wine vinegar

Franks Red Hot Sauce

Yellow mustard

Dairy & Misc. Refrigerated Items

Light bleu cheese dressing (or make your own)

2 dozen large eggs

1 (8-ounce) chunk feta cheese

1 (6 to 7-ounce) package reduced fat sliced cheddar cheese

1 (8-ounce) bag reduced fat shredded sharp cheddar cheese

1 (8-ounce) bag shredded Mexican blend or cheddar cheese

1 small package cotija cheese

1 small box butter

1 small wedge fresh Parmesan cheese

1 (8-ounce) block reduced fat cream cheese

1 (8-ounce) container sour cream (optional for Enchilada Roll Ups)

1 (8-ounce) container plain nonfat Greek yogurt

1 (1/2 gallon) container skim milk

Frozen

1 small package chopped spinach

Canned and Jarred

1 small jar pitted kalamata olives

1 small jar roasted red peppers

1 small jar unsweetened apple sauce

1 small jar capers

1 small jar dill pickles

2 (2.25-ounce) cans sliced black olives

2 (15-ounce) cans chickpeas

2 (15-ounce) cans black beans

1 small can/jar chipotle chilis in adobo

1 (32-ounce) carton reduced sodium chicken or vegetable broth

1 (28-ounce) can tomato sauce

Misc. Dry Goods

Baking powder

Baking soda

1 small package granulated sugar

1 small package brown sugar

1 small bag chopped pecans (you only need 1 Tbsp so you can buy from bulk bin, if desired)

*You can buy gluten free, if desired

posted May 17, 2019 by Gina

Source: https://www.skinnytaste.com/skinnytaste-meal-plan-may-20-may-26/

[tentbat8-blog]

Skinnytaste Meal Plan (May 20-May 26)

posted May 17, 2019 by Gina

A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and WW SmartPoints®.

Hi all! I am away in Italy this week, can’t wait to share my trip with you when I return but I didn’t forget you! On this plan there are options for BBQ/Potlucks on Saturday and Sunday, you may have to adjust the servings accordingly based on your needs with backyard parties and gatherings.

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2019! There was a print error last year, but it’s perfect now! You can order it here!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (5/20) B: Loaded Baked Omelet Muffins (2) with 1 cup strawberries (0) L: Spiralized Greek Cucumber Salad with Lemon and Feta (7) D: Skinny Baked Broccoli Macaroni and Cheese (8) with a green salad (2)* Totals: Freestyle™ SP 19, Calories 868**

TUESDAY (5/21) B: Loaded Baked Omelet Muffins (2) with an orange (0) L: LEFTOVER Skinny Baked Broccoli Macaroni and Cheese (8) with 8 carrot sticks (0) D: Low Carb Chicken Enchilada Roll Ups (5) with Warm Mexican Corn Salad (4) Totals: Freestyle™ SP 19, Calories 940**

WEDNESDAY (5/22) B: Loaded Baked Omelet Muffins (2) with 1 cup strawberries (0) L: LEFTOVER Skinny Baked Broccoli Macaroni and Cheese (8) with 8 carrot sticks (0) D: Grilled Balsamic Steak with Tomatoes and Arugula (5)*** with Potato and Green Bean Salad (5)

Totals: Freestyle™ SP 20, Calories 914**

THURSDAY (5/23) B: Loaded Baked Omelet Muffins (2) with an orange (0) L: LEFTOVER Grilled Balsamic Steak with Tomatoes and Arugula (5) with Potato and Green Bean Salad (5) D: Grilled Cumin Spiced Pork Tenderloin (3) with Fiesta Bean Salad (4) Totals: Freestyle™ SP 19, Calories 1,092**

FRIDAY (5/24) B: 6 ounces Greek yogurt (0) with ½ cup mixed berries (0) 1 tablespoon chopped pecans (2) L: LEFTOVER Grilled Balsamic Steak with Tomatoes and Arugula (5)* with Potato and Green Bean Salad (5) D: Basil-Parmesan Salmon (3) with ¾ cup brown rice (5) and Roasted Asparagus (0) Totals: Freestyle™ SP 20, Calories 1,035**

SATURDAY (5/25) B: Whole Wheat Pancakes (5) with 1 tablespoon maple syrup (3) and 1 cup mixed berries (0) L: Naked Greek Feta-Zucchini Turkey Burgers (5) and Grilled Rainbow Peppers with Herb Cream Cheese (3) D: DINNER OUT!

Totals: Freestyle™ SP 16, Calories 623**

SUNDAY (5/26) B: Roasted Strawberry Banana Bread (3) and 1 cup cantaloupe (0) L: Chilled Italian Shrimp Tortellini Pasta Salad (6) D: Buffalo Turkey Cheeseburger with Blue Cheese Broccoli Slaw (8) with Low Carb Potato Salad (4)

Totals: Freestyle™ SP 21, Calories 1,087**

*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc. **Green salad includes 4 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ½ cup light vinaigrette. ***Leave 2 servings of salad undressed (and put on the side) for leftovers Thurs/Fri.

**google doc

Shopping list:

Produce

1 large English cucumber

1 small cucumber

2 medium heads garlic

1 pound broccoli florets (or 1 [12-ounce] bag pre-cut)

1 medium head cauliflower

1 pound asparagus

1 (5-ounce) bag/clamshell mixed baby greens

1 (5-ounce) bag/clamshell baby arugula

1 small cantaloupe

1 large package baby rainbow peppers (you need 16)

1 small bag broccoli slaw

4 large ears of corn

1 pound green beans

3 ½ pounds (about 10) new potatoes

1 small bunch celery

1 small bunch carrots

2 medium oranges

2 medium lemons

3 medium bananas

1 small bunch/clamshell fresh dill

1 small bunch/clamshell fresh oregano

1 medium bunch/clamshell fresh basil

1 large bunch fresh cilantro

1 small bunch fresh Italian parsley

1 small bunch fresh chives

1 medium bunch scallions

1 (6-ounce) and 1 (12-ounce) container fresh berries (your choice)

2 (12-ounce) containers fresh strawberries

1 small (6-ounce) and 2 large (14-ounces each) zucchini

2 medium (5-ounce) Hass avocados

5 medium limes

1 medium green bell pepper

2 dry pints cherry or grape tomatoes

1 large vine-ripened tomato

1 large red onion

1 large yellow onion

Meat, Poultry and Fish

1 small package center-cut bacon

1 rotisserie chicken (or 10-ounces raw boneless, skinless chicken breast)

1 ½ pounds flank steak

1 pork tenderloin (about 18 ounces)

1 ¼ pounds (4) salmon fillets

2 ¼ pounds 93% lean ground turkey

2 pounds peeled and deveined jumbo shrimp

Grains*

1 (16-ounce) package elbows (high fiber, whole wheat or regular)

1 package seasoned whole wheat breadcrumbs

1 (8.8-ounce) package dry ricotta spinach tortellini (I like Dellalo)

1 package dry brown rice (or 3 cups pre-cooked)

1 package white whole wheat flour (I like King Arthur)

1 package all-purpose flour (can sub ¼ cup white whole wheat in Mac and Cheese, if desired)

1 package 100 calorie whole wheat burger buns (I like Martin’s)

Condiments and Spices

Extra virgin olive oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Light vinaigrette dressing (or make your own with ingredients in list)

Mexican hot chili powder

Cumin

Oregano

Chipotle chili powder

Chili powder

Light or regular mayonnaise (I like Sir Kensington)

Balsamic vinegar

Garlic powder

Paprika

Crushed red pepper flakes

Cinnamon

Vanilla extract

Pure maple syrup

Red wine vinegar

Franks Red Hot Sauce

Yellow mustard

Dairy & Misc. Refrigerated Items

Light bleu cheese dressing (or make your own)

2 dozen large eggs

1 (8-ounce) chunk feta cheese

1 (6 to 7-ounce) package reduced fat sliced cheddar cheese

1 (8-ounce) bag reduced fat shredded sharp cheddar cheese

1 (8-ounce) bag shredded Mexican blend or cheddar cheese

1 small package cotija cheese

1 small box butter

1 small wedge fresh Parmesan cheese

1 (8-ounce) block reduced fat cream cheese

1 (8-ounce) container sour cream (optional for Enchilada Roll Ups)

1 (8-ounce) container plain nonfat Greek yogurt

1 (1/2 gallon) container skim milk

Frozen

1 small package chopped spinach

Canned and Jarred

1 small jar pitted kalamata olives

1 small jar roasted red peppers

1 small jar unsweetened apple sauce

1 small jar capers

1 small jar dill pickles

2 (2.25-ounce) cans sliced black olives

2 (15-ounce) cans chickpeas

2 (15-ounce) cans black beans

1 small can/jar chipotle chilis in adobo

1 (32-ounce) carton reduced sodium chicken or vegetable broth

1 (28-ounce) can tomato sauce

Misc. Dry Goods

Baking powder

Baking soda

1 small package granulated sugar

1 small package brown sugar

1 small bag chopped pecans (you only need 1 Tbsp so you can buy from bulk bin, if desired)

*You can buy gluten free, if desired

posted May 17, 2019 by Gina

Source: https://www.skinnytaste.com/skinnytaste-meal-plan-may-20-may-26/