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buildingshitwithcrab · 4 months ago

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Taco Bell Creamy Jalapeno/Quesadilla Sauce Copycat [Edible]

I don't have any photos to go along with this post, but the topic came up among some ShiftyThrifting discussion, and perhaps it's time that I share my 15-20 years of field study with the world. I don't have any family anecdotes filler, either, but I will include some notes after the recipe, directly related to its production. Please read the whole post before beginning.

This recipe makes A LOT of sauce at once. Like, you know a large pickle jar on the middle shelves, before you get to the giant sizes at the bottom? That big of a jar full (28-32 ounces?) It is 8x the ingredients called for in the foundation recipe, because frankly, I've learned the hard way that I will use it all. Halve or quarter these amounts, if you don't want to commit to that much sauce on your first endeavor.

Ingredients: 1 c mayonnaise* 1 c sour cream* 5 T pickled jalapenos, diced or sliced** 5 T brine from pickled jalapenos** 3 t sugar*** 4 t paprika (mild, for accuracy) 4 t cumin 1 t cayenne 1 t garlic powder 1/4 t salt***

*keep cold until ready to add **16 teaspoons, by recipe; 5 T is the same amount, with less scooping ***have more available, for personal preference

Special Equipment: blender, stand or immersion whisk

Procedure: 1. Into blender jar or container compatible with your immersion blender, place jalapenos and brine. Blend until as smooth as you can get it, more or less a puree. Transfer into a large mixing bowl, preferably with a pour spout, for later ease.

2. To jalapeno puree, add all dry ingredients and whisk together.

3. Add but DO NOT MIX YET cold mayonnaise and sour cream.

4. SLOWLY and steadily, whisk thick ingredients into puree, scraping sides as needed. Do not over-mix. As soon as there's a consistent light orange color, it's good to stop.

5. Pour into large, clean jar with lid, and seal. Must be refrigerated, and should keep for about two weeks. Shake well before each use. Ready to eat at completion, although the flavor is best if left to sit and chill for at least 12 hours; 24 is better.

NOTES:

Over-mixing will lead to a thinner final sauce, greatly reducing the creaminess. Taco Bell is probably using some stabilizers like xanthum gum to keep the sauce held together from factory to shipping to prep. Patience and care in mixing, as well as adding the creams cold and last, are the most important lessons I've learned, over the years.

If you'd prefer or it's what you have, you can split the sour cream to 50/50 with plain Greek yogurt. It alters the taste very slightly, but still remains very close to original. All Greek yogurt may alter it more, but I haven't tried that as yet.

As someone with soy sensitivity, I have tried soy-free mayonnaise before, but it is noticeably different in the final flavor. I do not recommend.

I have tried making a batch with all sour cream once, very early on, and it just did not taste right. You need the mayonnaise, for authenticity. If you're okay with the result being a bit off in order to go mayo-free or soy-free, go for it, it just won't be as close of a duplicate.

I reduce sugar and salt amounts for personal preference and family needs, and I have done so here. I... forget what the original amounts for them were, at this point. If you need more salt or sugar, please add it! TB is no doubt adding more than I do here, but do bear in mind that the jalapenos & brine will have a good deal of salt already.

Testing the spiced puree for salt & sugar levels isn't going to be helpful. It's much more potent before the creams are added, and it is best to combine everything before tasting for salt and sugar levels.

The spiced puree, without creams, would probably make a good overnight marinade and grilling sauce, but I haven't tried that yet.

A food processor is not going to get the jalapenos pieces as fine as they need to be for a TB-comparable result. If you're fine with it being a little less smooth, however, you may certainly try one, if you don't have a blender.

If you do not cook often, be aware that there are mild and hot paprikas, and TB is using the mild.

I do not recall the blog where I found the foundation recipe. I only remember that the lady who posted it had two sons who were nuts about the real sauce, so she came up with a home version that they liked. I, a lifelong huge pain in the ass for accuracy, tried that recipe and while it was good, my own mania for perfect quesadilla sauce at home knew there had to be ways to make it greater. I still do not consider my recipe today to be a perfect match, but I do feel it's close enough that if TB were to discontinue the sauce tomorrow, I'd be pissed but I'd survive, giving them the finger every time I satisfied a craving for a quesadilla at home.

#crab in a kitchen #recipes #creamy jalapeno sauce #taco bell quesadilla sauce #copycat recipe

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ronniefein · 1 year ago

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Fruit Streusel Mini-cakes

As anyone who knows me or reads my posts knows, I do not like to waste food. So recently, when I overcooked some rhubarb, I wasn’t about to trash it. Because —anyone who bakes knows — fruit sauce (applesauce, peach sauce, even mashed avocado, etc.) is very useful for making muffins, quickbreads and cake.

I decided to make muffins, but rather than use a basic muffin recipe, I tinkered with an old recipe for applesauce cake and decided to go with that. Even though they look like muffins and they’re baked in muffin tins, I call them mini-cakes because the texture is more cake-like than muffiny.

I guess that means you can eat them for breakfast but also serve them for dessert (an ice cream accompaniment would be good).

If you prefer cake, use a 9” cake tin.

Follow me on Instagram at @Ronnievfein

FRUIT STREUSEL MINI-CAKES

STREUSEL:

1/3 cup quick cooking oats

1/3 cup all-purpose flour

1 tablespoon sugar

3 tablespoons butter cut into chunks

MINI-CAKES:

1/3 cup sugar

1/4 cup butter

1/2 cup stewed fruit puree

1/3 cup plain Greek style yogurt (or use sour cream)

1 large egg, beaten

1-1/2 teaspoons freshly grated orange zest

1-1/2 cups all-purpose flour

1 tablespoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

6 tablespoons orange juice

Preheat the oven to 350 degrees.

Make the streusel: Combine the oats, flour and sugar in a bowl and mix the ingredients together. Add the butter. Using fingers or a pastry blender (or a food processor on pulse), work the butter into the dry ingredients until the mixture is crumbly. Set it aside.

The mini-cakes: Lightly grease 9 muffin tin cups. Beat the sugar and butter together with a hand mixer or electric mixer set at medium speed for 2-3 minutes or until the mixture is smooth and creamy. Add the stewed fruit puree, yogurt, egg and orange zest and beat the ingredients for 2-3 minutes or until smooth. Combine the flour, baking powder, baking soda and salt in a bowl. Add half the dry ingredients to the butter mixture and beat until well blended. Add half the juice and beat until well blended. Repeat with the remaining ingredients. Pour equal amounts of the batter into the muffin tins. Sprinkle equal amounts of the streusel on top of the muffins. Bake for 22-25 minutes or until a cake tester inserted into the middle comes out clean.

Makes 9

#dessert #snack #cake #breakfast #muffins #fruit muffins #fruit mini-cakes #streusel #no food waste #using leftovers

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kisari-v · 2 years ago

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On that note I made food tonight, so here's a list of some of my favorite college food staples

before you continue, know that this is a long list:

-pasta with sauce

-caccio e Pepe but I used parmagean and garlic powder with milk and flour too

-buiscuits and gravy (the biscuits are from a can the gravy is homemade)

-ramen noodles with egg and maybe some green onionor seaweed and hot dog or ham

-ramen noodles with sirracha mayo and cheese sauce and maybe egg and hot dog

-eggs in a basket

-tamago gohan (japanese styled egg over just cooked rice, then you stir them together and the really hot rice cooks the egg for the most part while you stir)

-peanut butter and jelly (enough said)

-discontinued homemade dunkin donuts sandwich with pesto, cheese and fire roasted tomatoes (I owe this sandwich my life)

-guacamole and tortilla chips (this bad boy keeps you full forever)

-Onigiri with salmon and spicy mayo (a lot of work but only needs three ingredients if you don't count salt)

-pancakes (yay food!)

-tim hortans biscuit sandwich (sausage, egg, american cheese, ketchup)

-ham and cheese sandwich

-pan con frijoles (refried black bean paste and eat with sour cream or queso fresco, or grated parmesean if your desperate on top with whatever bread you have. It's also amazing on sandwiches or as a toast topping. preferribly cook with onions and garlic)

-hotdog and egg pizza (eggs mixed before you put them in the pan. cut hotdogs into small circles and place like you're putting pepperoni on a pizza. zigzag ketchup on top and eat with a fork and knife. add toasted tortilla that was cut into triangles for extra crunch.)

-grilled cheese and tomato soup

-miso soup with green onion and tofu and seaweed

-steamed pork buns

-Crisp Sandwich (sandwich made with butter and chips. Preferably barbeque or Salt and vinegar. It kept me alive for a week so you can do it, but not recomended to live on. Tastier than you think if the bread is sturdy enough. Target bread is not but dollar tree bread suprisingly is think enough and tastier too)

-japanese curry with potatoes, carrots, and either beef cubes or breaded pork and rice

-katsudon

-butter chicken

-chicken tika masala

-mashed potato patty fried in a pan with a fried egg on top. my mom's lazy dinner night specialty

-salmon with pesto butter on top with mashed potatoes ( I miss being able to eat costco salmon)

-alfredo sause and pasta with beef

-beef stroganoff but I made it with alfredo sauce, barbeque sauce, and worschechire sauce instead and something else that I can't remember but god it was good and filling.

for sweet tooth moment:

-pancakes with m&ms to make you feel special

-peanut butter and nutella (or chocolate frosting if you're desperate) sandwich

-toast with nutella

-chocolate frosting sandwich

-australian fairy bread for fun (you can use vanilla frosting if you can, it's okay, it doesn't have to be the butter if you're desperate)

-frosting

-corn bread

pancakes with syrup (it works as a treat if it's not breakfast

-geletan

-kids sugar cereal

-steamed red bean buns

-cookies (preferrably chewy bakery styled ones but the hard dollar tree ones will do)

-cheap off brand ice cream

Drinks:

-any drink concentrate you put into water (always iced)

-matcha latte

-coffee with milk and sugar

-just straight up milk my beloved

-orange juice

-berry smoothie with greek yogurt and sugar (tim hortans style my beloved)

#kisari why are you like this #food #???#college

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pavlikovskaya · 5 years ago

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good lord, help me get through these. tagged by @pavlikovskie on my main, thank youuu!

1. what is the colour of your hairbrush? pink….

2. name a food you never eat? no such thing exists. wait, it does. yogurt. i don’t like cottage cheese or sour cream either, but i can eat them if they’re in a dish, but yogurt? never. wait, only greek BUT it has to have fruit and honey on it.

3. are you typically too warm or too cold? too cold

4. what were you doing 45 minutes ago? reading the bestest, realest, most beautiful manga i have ever read 😭

5. what is your favourite candy bar? butterfinger

6. have you ever been to a professional sports event? no way jose

7. what is the last thing you said out loud? i cited a line from the idiot in russian

8. what is your favourite ice cream? i don’t like ice cream but coconutterly caramelly marshmallowy whatevery from ben and jerry’s i believe is heaven on earth. the sea salt caramel from halo top is super good too

9. what was the last thing you had to drink? milk tea

10. do you like your wallet? i don’t mind it too much i guess, nor do i use it very often (apple pay babeeeyyyy), but it is time to change it cos that bitch big and chunky (hence why i don’t use it)

11. what was the last thing you ate? pasta

12. did you buy any new clothes last weekend?: hahahhaahahahahahakffs

13. the last sporting event you watched? ENOUGH WITH THE SPORTS QUESTIONS!! THERE AREN’T ENOUGH WAYS IN ALL LANGUAGES ALIVE AND DEAD TO EXPRESS HOW MUCH I DON’T FUCKING CARE ABOUT SPORTS!!!!!!

14. what is your favourite flavour of popcorn? cheese. plain salted is good too. when i discovered caramelised (?) popcorn (idk, the sweet one), that was nice, but only if it’s mixed with the salted one

15. who is the last person you sent a text message to? the donna tartt thirst tweets gc <3

16. ever go camping? only once for one night

17. do you take vitamins? nope

18. do you go to church every sunday? not even on easter

19. do you have a tan? never

20. do you prefer chinese food or pizza? fuck me

21. do you drink your soda with a straw? i don’t drink soda

22. what colour socks do you usually wear? black or really soft pastel colours bc they’re fluffy and those shits always look cute

23. do you ever drive above the speed limit? gays can’t drive duh

24. what terrifies you? insects and the passing of time

25. look to your left, what do you see? my piano

26. what chore do you hate? wiping dust off of shelves and windowsills and such. and am not particularly fond of vacuuming eiter

27. what do you think of when you hear an australian accent? my best friend lydia

28. what’s your favourite soda? sprite, if i have to choose

29. do you go in a fast food place or just hit the drive-thrus? i’ve never ordered from a drive thru

30. who’s the last person you talked to? the donna tartt thirst tweets gc

31. favourite cut of beef? loin, but if i’m ordering a steak, i’ll order a ffillet or a rib eye

32. last song you listened to? the figurehead by the cure

33. last book you read? last book i finished was the secret history, currently reading if we were villains

34. favourite day of the week? thursday

35. can you say the alphabet backwards? never even thought about it the fuck

36. how do you like your coffee? black, no sugar

37. favourite pair of shoes? my docs even though after nearly two years still make my heels bleed

38. the time you normally go to sleep? well let’s see, it is now 4.39 in the morning and i’m still not sleepy at all

39. the time you normally get up? either stupidly early like 8 am or stupidly late, 12 nearing on 1

40. what do you prefer, sunrise or sunsets? i want to say sunrise because it’s gorgeous, but most of the times i’ve seen the sun rise, i’d been drinking all night and it usually catches me still drunk but coming down, tired, looking like a hot mess and most likely depressed

41. how many blankets on your bed? two

42. describe your kitchen plates: white, plain

43. do you have a favorite alcoholic beverage? jägermeister, kraken, jd honey, malibu, disaronno, sheridan’s, bailey’s, pinot noir, i like all alcohol.

44. do you play cards? i can but i don’t cos nobody here knows how/wants to. but i’m about to play a whole lotta belote when i go home in a month

45. what colour is your car? don’t have one

46. can you change a tire? absolutely not

47. your favourite province? jesus, fucking languedoc?? i don’t fucking know

48. favourite job you’ve ever had? actress

49. how did you get your biggest scar? was pushed by some asshole, cut my head open on the steps of the minibus, got sewed up by a really really really incompetent doctor

50. what did you do today that made someone else happy? i called

#tag game #jaden shitposts

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carrotlunch07-blog · 5 years ago

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Yogurt and Oats for Breakfast

Yogurt is a super versatile ingredient or dish in itself. This recipe for yogurt and oats contains all kinds of extra goodies to help you start the day right.

You love yogurt. It’s a health food, isn’t it? It’s even what they call a super food. But, is it really all it’s cracked up to be, or are there some things you should take into consideration when you choose yogurt to enjoy at home?

Yogurt has long been considered a healthy food to enjoy on a regular basis. Not only is it high in protein and important nutrients, but it also can aid digestion, boost your immunities, protect against osteoporosis, and promote heart health and a healthy weight.

However, for years yogurt companies have stuffed their yogurts with sugar and additives making it a little less impressive as a healthy food. The junk they put in can detract from some of yogurt’s innate benefits.

So, how can you enjoy yogurt without all the bad stuff?

Buy or make it plain and dress it up yourself.

Yogurt: Health food or junk food?

As you know, over the last few years I’ve been doing some serious food reading. Not about cooking per se, but about nutrition, portion control, eating habits, our food sources, government regulations on food, and the way marketers try to get us to buy stuff. It has been an education to be sure.

Some of the books that have had a tremendous impact in how I think about food include:

It’s through the reading of these books that I’ve made slow shifts in how I shop and cook and in how my family eats. We’re not as “crunchy” as they come, but we don’t eat exclusively out of a box, either.

Slowly but surely, I’m making changes to improve my family’s diet without busting our budget. I cook more from scratch, and we try to avoid chemicals, artificial ingredients, processed sugars, and unfermented soy. I am working on making healthy eating easier over all.

One of the new wrinkles in this healthier eating paradigm, has been to examine the yogurt we eat.

Yogurt has always been one of my very favorite breakfast foods. In my non-pregnant and nursing years, I haven’t really been a milk-drinker, so yogurt and cheese help me keep up on my calcium.

Years ago I was a diehard Yoplait or La Creme fan. Coupons and sales were plentiful for those items so I could keep the refrigerator stocked to the brim, buying as many as 60 cartons at a time. I thought that I was buying “health food.”

It was only later when I started to reduce our intake of processed sugars and processed foods in general that I found out how SWEET these yogurts actually were. Plus, often they had all kinds of ingredients I couldn’t pronounce.

How to switch to plain yogurt

So, I made some changes. I started buying large 32-ounce cartons of plain, or sometimes vanilla, yogurt, preferably Cascade, Mountain High, or Fage brands.

Not all my kids liked that change. But most of them have gone along with it, especially when honey or maple syrup is drizzled over the top. Occasionally I buy Trader Joe’s vanilla and blueberry cups, but not often.

If you or yours are slow to be won over to plain yogurt, consider one or more of the following toppings for plain yogurt:

maple syrup

honey

jam

fruit syrup

fresh fruit

granola or nuts

It may take some time, but you’ll be a convert before too long.

Uses for plain yogurt.

Plain yogurt is an incredibly versatile ingredient to keep on hand.

It’s great to use in baking instead of buttermilk. Just mix half yogurt and half milk as your buttermilk substitute.

Use it as a thickener in smoothies.

Mix it with whipped cream to reduce the fat and increase the protein in your favorite sweet topping.

Substitute it for sour cream in recipes to give an equivalent tang without all the fat.

Can you make yogurt at home?

Believe it or not, it’s incredibly easy to make yogurt at home! A few years ago I experimented with making yogurt myself. One night I tested two different methods:

I also read about the microwave/oven and cooler methods, but decided to go with these first two methods. The next morning I compared the yogurts I had made. They were like Laurel and Hardy, one was thick, the other thin.

The slow cooker method was good, but thin like buttermilk. Folks suggested that I strain the yogurt to thicken it, but it was so thin, the yogurt went right through the sieve. I used some in baking and churned the rest into frozen yogurt.

The yogurt incubated on the heating pad was thick and creamy. Since we like THICK yogurt, you can guess that I’m a fan of the heating pad method.

Try them both out and see for yourself which you prefer. I originally tested with whole milk, but have since made homemade yogurt with nonfat milk and it turned out fine and thick, albeit a little on the tart side in comparison.

My preferred method for making homemade yogurt is to combine 1 quart milk, 1/4 cup powdered milk, 2 tablespoons yogurt with live cultures, and to incubate it for 5 hours according to the heating pad method.

Enjoy Yogurt and Oats for Breakfast.

As a born Francophile, I’ve loved reading The French Women series by Mireille Guiliano and have been encouraged by many of the suggestions she has to offer for life, work, and good eats.

One of those habits that I’ve adapted for my own is what Ms. Guiliano calls “Magical Breakfast Cream”. I can’t vouch for its magical properties, but I know that I like it, at least how I tweaked it.

I’ve made some significant changes to her recipe. Her recipe calls for shredded wheat cereal instead of oats, flax seed oil instead of meal, and orange instead of lime, as well as the addition of ground nuts. My tweaks are thanks to what I normally stock in my pantry.

This variation has become my daily breakfast, packed with protein and filling enough to get me through the morning.

Yogurt is a super versatile ingredient or dish in itself. This recipe for yogurt and oats contains all kinds of extra goodies to help you start the day right.

Cuisine: American, French

Keyword: oatmeal, oats, yogurt, yogurt and oats

1/2 cup plain greek yogurt

2 tablespoons rolled oats not cooked

1 tablespoon chopped roasted almonds

1 teaspoon flax seed meal

the juice and pulp of half a lime

1 teaspoon honey

In a small bowl, layer the ingredients in the order listed. Stir or not, depending on how you like it.

Level up your meal planning and prep.

Need a little extra motivation to get on your meal planning game? Want to make lunch packing less of a drag? Creating a kitchen survival kit to help you WIN in the kitchen this school year.

I’d love for you to join me for the next Mom’s Kitchen Survival Workshop!

Together, we’ll create a plan to help you get dinner on the table every night, fill your freezer with wholesome snacks and breakfasts, finesse your lunch-packing skills, and even make sure you get a daily dose of MOM food.

Learn more here so that when registration opens, you won’t miss out.

Source: https://goodcheapeats.com/2018/09/morning-yogurt-and-oats/

#read more #see more #check it out #interesting #learn more

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365-money-diary · 4 years ago

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DAYS 15-21

DAY FIFTEEN [JAN 15]

8:40 AM - Wake up feeling sore AF. I should’ve stretched after playing, but I obviously didn’t. I also feel like my stomach didn’t eat itself from the inside out while I was sleeping so that’s nice too. Make a chemex and get to work.

10:00 AM - eat plant yogurt.

11:00 AM - eat a few carrots and a clementine.

12:30 PM - make a greek salad for lunch with a La Croix - this is the last of the salad ingredients until Thursday essentially. Shed a singular tear.

3:00 PM - I am a tiny bit hungry. Eat a piece of rye toast.

4:14 PM - I wanted to start working out 45 minutes ago ugh. OK here we go. The hour goes by a lot faster than I expected which is nice. Rinse off and cook an early dinner – Reubens and potatoes.

8:00 PM - I wanted to drink alcohol but I’m too full from dinner to even enjoy it. Heat up chamomile tea instead. I want to work on my blog but K wants to hang instead and I’m in no position to deny the closeness. We play some Mario Kart, watch 30 for 30 about BC and the mob, and turn in early.

DAY FIFTEEN TOTAL: $0

DAY SIXTEEN

8:30 AM - Make chemex and eat a clementine. My sister (S) asked me and my brother (B) to listen to a 20 minute session on the app Mined about codependency. I take a stab at it and get some good notes.

10:00 AM - Landscaper is going to show up any second so I move my car and pick up dog poop. Text with S more about my cousin’s virtual baby shower tomorrow and go in on some cute stuff from PBKids. Total is $64.05 and she venmos me $32. $32.05

11:15 AM - I actually have a lot of stuff I need to do this weekend though right now I’m too annoyed at my neighbor to focus. Long story short – he has been wanting our dead grapefruit tree for like 6 months and keeps asking if he can cut it down. I said sure. But then he asked our landscaper to do it for him? It’s weird. I mostly don’t care because it’s gone, but the nerve he had to insert himself is wild. $120

12:00 PM - Make Tofu tacos for breakfast and make a to-do list of stuff I want to accomplish today. (post cauliflower leek soup, put away records, barre throw away things my mom has forced me to take out of her house over the years, wipe doors)

6:00 PM - Eat 2 rice cakes. I only manage to get the cauliflower leek soup up, put away the records, and throw away the stuff mom gave me. I think today ended up being a little bit overwhelming emotionally with the landscaper plus the codependency session so I’m kind of burnt.

7:00 PM - Make pad thai for dinner. Can’t stop snacking on Swedish fish. Drink an old fashioned while K and I watch Night Stalker. Realize part way through that the reason I keep eating Swedish Fish is because something feels off. I fall asleep around 11:30 knowing it’s my blood pressure and that if it doesn’t fix over night I’ll get right to it in the morning.

DAY SIXTEEN TOTAL: $152.35

DAY SEVENTEEN

8:00 AM - Wake up feeling like I’ve been hit by a bus. Ugh. I’ve been struggling with an iron deficiency for a while and have it mostly fixed but I still have occasional days where my blood pressure really gives me issues.

9:00 AM - Peel myself out of bed and drink some soy sauce. Sounds disgusting but sodium is the only thing that truly helps AND it works fast. Drink a chemex and a boat load of water. Work on posting the cauliflower leek soup

10:00 AM - S calls and I take a walk to chat. I’m still feeling really down from the blood pressure but I know walking will help. It’s actually really nice to get outside. I should do this again later tonight.

11:00 AM - More soy sauce, more water, more coffee. Have a good direction for where I want to go today. Just taking it one task at a time based on how I feel and granting myself the grace.

12:30 PM - Feel good enough to start moving which is great because once I can get over the initial fog with this blood pressure stuff, moving is what keeps me feeling better. Wipe down the doors and then attend a virtual baby shower for my cousin E.

3:00 PM - Make broccoli fried rice for lunch. I prefer the cauliflower but the store was out of it. I feel like this broccoli stuff would taste great with some kind of cilantro hummus situation but that’ll be for another day I suppose.

3:30 PM - Back to cleaning! The bathrooms are always terrible and today is no exception. It’s always hard to tell if I even make progress because everything is white and the grout is stained orange. Give up after an hour and a half.

6:30 PM - Tag team folding a couple loads of laundry with K while we watch NBA. This week ends bittersweet for my fantasy team. He beat me in one but I’m in first place in the other. Officially 3-1 and 4-0.

8:00 PM - Eat leftover pad thai for dinner.

DAY SEVENTEEN TOTAL: $0

DAY EIGHTEEN

8:30 AM - Wake up feeling like I was hit by a smartcar, so a little better! Today is MLK day and I’m grateful for the extra day off. Make a Chemex, drink some soy sauce, and watch an episode of The Challenge. Pure barre charge comes thru. $15

9:30 AM - Get started on dusting the entire house. It’s been a few weeks since I’ve done this due to lack of Swiffer 360 dusters. It takes forever but honestly our house hasn’t looked this good in years. Swap out the lightbulbs in the bathrooms and the bedroom, shower, and eat a plant yogurt.

11:30 AM - Have a sibling zoom call with S&B I walk while we chat and it’s honestly really nice to get outside.

1:30 PM - Start shooting my recipe for lasagna rollups. Eat a cup of cauliflower leek soup and a few pretzel rods while I cook. It takes a while but I think they turn out great.

4:00 PM - Eat a lasagna roll and watch an episode of The Challenge. I haven’t worked out in 400 years (read: yesterday and the day before.) and it’s low key killing me, so I suit up and do the thing.

6:00 PM - That was mildly painful. Low cal burn, couldn’t focus to save my life - new moves so lots of pausing during transitions. Oh well. At least I did it.

7:00 PM - Eat two more lasagna rolls for dinner. K and I watch Terrorism Close Calls and I drink a vodka + vanilla seltzer + orange peel.

DAY EIGHTEEN TOTAL: $15

DAY NINETEEN

8:30 AM - It’s appraisal day. Ugh. So excited to get this over with. Make a chemex and open my work stuff. I have a lot to do but have a feeling I won’t be able to concentrate very well until after the appraisal is over. On a nice note - I am feeling leaps and bounds better from yesterday and the day before.

10:00 AM - Eat a plant yogurt and finish out the rest of my coffee. Meet with my teammates about an outstanding task and then do the random stuff around the house to prep for my appointment.

12:00 PM - Here goes nothing! K and I leave the house with KP and walk her around the block a few times until the appraisal is done. As much as I feel like my anxiety should be gone, it’s not. I think particularly because today is really busy with work. K and I hang out outside on our laptops for a bit to let the house air out before going back inside.

1:00 PM - Eat broccoli fried rice for lunch with a Polar seltzer. Snack on a pretzel rod and some Swedish Fish while it heats.

3:00 PM - Eat the last of the cauliflower leek soup and a few carrots.

5:30 PM - Make a nuun and do a barre live stream. My focus today is so much better but my cal burn is abysmal again. Rinse off and heat up lasagna rolls for dinner. Snack on Swedish Fish while they heat. I really wish I had wine right now because I can feel my body could use the extra help blood pressure-wise but I won’t get my alcohol delivery until Thursday. Sigh.

8:00 PM - Idk whats up but my body is asking for more food so I eat tortilla crumbs and salsa and some dark chocolate. Make vegan ham brine for seitan. Realize I’m out of liquid smoke and buy a 6 pack from Amazon. $15.37

9:30 PM - It’s official, this iron thing is killing me. Ugh. Now I know. I’ll be more conscientious of my supplements, I promise! Finish editing photos of Thousand Island Dressing, watch The Challenge and call it a day.

DAY NINETEEN TOTAL: $15.37

DAY TWENTY

8:30 AM - Still feeling off from iron. This is seriously the worst it’s been in MONTHS. Worst part - it takes 4 weeks for you to produce new blood cells so I can only assume this will happen again since there was a substantial gap in my supplementing.

9:00 AM - Make a chemex, prep the seitan ham dough and bake. I chat with Google support for an account I’m having problems with. The person’s name is Swastika. Feels like a bad omen for inauguration day. Eat 2 clementines and pretzel rod.

12:20 PM - Starving. Decide on Lasagna roll ups for lunch with a Polar.

2:00 PM - Finish my work for the day. I have on my list of things to do that I want to test this orange spice bread for the blog.

3:00 PM - Spice bread in the oven. Do a round of dishes to prep for tonight’s grocery run. It doesn’t come out great and I eat two slices.

5:15 PM - Do a barre live stream and it goes really well. Super focused, super strong, super sweaty. One more class to go for the challenge this month! Rinse off and continue prepping the kitchen and do the final bake on the ham.

7:05 PM - Ensue grocery madness. Incoming of onions, bananas, lemons, limes, bell peppers, cucumbers, cheese, cheeze, tortilla chips, tomatoes, dark chocolate, green beans, broccoli, jalapeños, low carb tortillas, bread, oranges, potatoes, cilantro, chickpeas, romaine, celery, clementines, spring mix, frozen burritos, apples, oat milk, tofu, soyrizo, brussels sprouts, eggs, grapes, frozen peas, vegan sour cream, taco seasoning, tomato paste, chipotle peppers in adobo sauce, corn, black beans, avocados, mushrooms, snap peas, pineapple, vegan mayo, carrots, rice noodles, seltzer, beets, cauliflower, parsley, pumpkin seeds, thyme, plant yogurt, garlic, riced broccoli, white rice, gf pretzels, micro arugula, & black olives. $327.69

8:15 PM It takes over an hour, but everything is washed and put away! Make air fried broccoli with miso butter and veggie sandwiches for dinner.

9:00 PM - Make a crappy drink with flavored vodka. The only thing I have in my house is shooters left over from my sister’s bachelorette party. She’s now divorced if that gives you any idea of how long this stuff has been sitting around. More alcohol comes tomorrow at least! Eat a few Swedish fish.

9:30 PM - Play Mario Kart, watch The Challenge, and call it a night.

DAY TWENTY TOTAL: $327.69

DAY TWENTY-ONE

8:30 AM - Chemex and work. Alcohol is coming sometime this AM from my friend J who has a wholesale hookup. Much like everything else in the pandemic, I just buy in bulk. It’s easier that way!

10:30 AM - Eat a slice of orange spice bread for breakfast. It’s definitely growing on me but I think I need to adjust a few things before shooting/posting. J drops off my booze order. I got 2 crates of wine (24 bottles total), a bottle of bourbon, rye, mezcal, rum, and st. germaine. She says it was $400 but I pay her more. $450

11:00 AM - Start prepping chile de arbol salsa & stuff for this week’s salad - spring mix, roasted tofu with taco seasoning, avo, chipotle ranch dressing, cilantro, green onion, black beans, tomatoes and corn. YUM. Eat salad with a La Croix.

3:00 PM - I get the appraisal back! My house came in at $390k. (I bought it for $245k) OMG! Eat a celebratory slice of orange bread.

6:45 PM - Finish class 15/15 for the barre challenge. 11 more months to go. hah! Rinse off, roast potatoes for veggie sandwiches. Pour a celebratory glass of wine.

8:30 PM - Pour another half glass. What a week! End up going on a walk with K & KP which was really nice. I need to get out more. This weekend I will. Stay tuned. ~*~*~

DAY TWENTY-ONE TOTAL: $450

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bestofrepices · 5 years ago

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Skinnytaste Meal Plan (February 18-February 24)

posted February 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 Weight Watchers Freestyle

SmartPoints®.

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!

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 (2/18) B: PB + J Yogurt (6) L: Food Cart-Style Chicken Salad with White Sauce* (8) D: Red Lentil Soup with Spinach* (1) and 1 mini naan (or flatbread) (5) Totals: Freestyle

SP 20, Calories 1,008**

TUESDAY (2/19) B: 2 hard-boiled eggs (0) and an orange (0) L: Food Cart-Style Chicken Salad with White Sauce (8) D: Instant Pot Chicken Taco Chili (0) with 2 tablespoons reduced fat cheese blend (1), 1 tablespoon light sour cream (1) and 1 ounce avocado (1)

Totals: Freestyle

SP 11, Calories 863**

WEDNESDAY (2/20) B: PB + J Yogurt (6) L: Food Cart-Style Chicken Salad with White Sauce (8) D: LEFTOVER Instant Pot Chicken Taco Chili (0) with 2 tablespoons reduced fat cheese blend (1), 1 tablespoon light sour cream (1) and 1 ounce avocado (1)

Totals: Freestyle

SP 17, Calories 915**

THURSDAY (2/21) B: 2 hard-boiled eggs (0) and an orange (0) L: Food Cart-Style Chicken Salad with White Sauce (8) D: One-Pot Spaghetti and Meat Sauce (8) and 1 ½ cups romaine*** (0) with 2 tablespoons Skinny Caesar Dressing (2)

Totals: Freestyle

SP 18, Calories 991**

FRIDAY (2/22) B: 6 ounces plain nonfat Greek yogurt (0) with ½ cup sliced strawberries (0), 1 tablespoon chopped peanuts (2), and 1 teaspoon honey (1) L: LEFTOVER One-Pot Spaghetti and Meat Sauce (8) and 1 ½ cups romaine (0) with 2 tablespoons Skinny Caesar Dressing (2) D: Honey Garlic Shrimp (2) with Asian Edamame Fried Rice (4)

Totals: Freestyle

SP 19, Calories 1,018**

SATURDAY (2/23) B: Eggs and Tomato Breakfast Melts (3) and 1/2 cup grapes (0) L: Asian Lettuce Wrap Chicken Chopped Salad (8) D: DINNER OUT!

Totals: Freestyle

SP 11, Calories 544**

SUNDAY (2/24) B: 3 Czech Crepes with Berries and Cream (6) L: Lentil Bowls with Avocado, Eggs and Cholula (2) (Recipe x 2) D: Slow-Cooker Banh Mi Rice Bowls (10)

Totals: Freestyle

SP 18, Calories 970**

**Prep Chicken Salad Sunday night for lunch Mon-Thurs. Freeze any leftover soup you/your family won’t eat

**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. ***Chop extra 1 ½ cups romaine for lunch Friday

Print Shopping List

Shopping List:

Produce

2 medium and 2 large oranges

1 pound seedless (red or green) grapes

4 medium lemons

1 medium head Boston/Bibb lettuce

1 (6-ounce) package fresh blackberries

1 (6-ounce) package fresh raspberries

1 (16-ounce) package fresh strawberries

3 small (4-ounce) Hass avocados

2 small jalapenos

2 radishes

1 small English cucumber

½ small head red cabbage

1 large bunch/bag carrots

2 medium heads garlic

1 medium bunch fresh cilantro

1 small bunch fresh Italian parsley

1 small bunch baby spinach

1 small bunch/container fresh basil

1 (4-inch) piece fresh ginger

1 small lime

2 medium bunches scallions

1 dry pint grape or cherry tomatoes

1 small and 2 large heads romaine lettuce

2 medium vine-ripened tomatoes

1 small red onion

2 small and 1 medium yellow onion

Meat, Poultry and Fish

1 ¾ pounds (about 4 large) boneless, skinless chicken thighs

1 ¾ pounds (3) boneless, skinless chicken breasts

1 pound 90% lean ground beef

18 ounces (32) jumbo, peeled and deveined, shrimp

1 pound ground chicken

1 pound pork tenderloin

Grains*

1 package mini naan or flatbread (such as Stonefire)

1 package whole wheat spaghetti

1 package dry brown rice (or 6 cups pre-cooked)

1 small package whole grain English muffins

1 small bag all-purpose or white whole wheat flour

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)

Honey

Cumin

Oregano

Paprika

Turmeric

Mayonnaise

Apple cider vinegar (I like Braggs)

Chili powder

Garlic powder

Onion powder

Dijon mustard

Canola oil

Crushed red pepper flakes

Reduced sodium soy sauce*

Unseasoned rice vinegar

Sesame oil

Hoisin

Sriracha sauce

Cholula (can sub a few dashes of Sriracha in Lentil Bowls, if desired)

Distilled white vinegar

Dairy & Misc. Refrigerated Items

1 pint liquid egg whites

1 dozen large eggs

1 small container light whipped cream

1 pint 1 % milk

1 small wedge Parmigiano Reggiano

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

1 (8-ounce) tub light sour cream

1 (32-ounce) container plain nonfat Greek yogurt

1 (8-ounce) container whole milk yogurt (not Greek. I like Stonyfield)

Frozen

1 (10-ounce) package corn kernels

1 small package shelled edamame

Canned and Jarred

1 small jar reduced sugar grape jelly

1 small jar reduced fat peanut butter

1 small jar prepared mild harissa sauce (optional, for drizzling on Food Cart Chicken Salad)

1 (15.5-ounce) can black beans

1 (15.5-ounce) can kidney beans

1 (8-ounce) can tomato sauce

2 (10-ounce) cans diced tomatoes w/chilies (I like RoTel)

1 (4-ounce) can chopped green chilies

1 (28-ounce) can crushed tomatoes (I use Tuttorosso)

1 (8-ounce) can water chestnuts

1 small can/jar anchovy fillets

2 (32-ounce) cartons chicken or vegetable broth

Misc. Dry Goods

1 small package unsalted peanuts

1 small package granulated sugar

Cornstarch

1 small package unsalted cashews (can sub 2 tablespoons peanuts in Lettuce Wrap Salad, if desired)

1 pound dry red or yellow lentils

1 small bag brown lentils (or 3 cups pre-cooked)

1 small package brown sugar

1 small package powdered sugar

*You can sub gluten-free, if desired

Print Shopping List

posted February 17, 2019 by Gina

The post Skinnytaste Meal Plan (February 18-February 24) appeared first on All Repices.

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maiddegree71-blog · 5 years ago

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Skinnytaste Meal Plan (February 25-March 3)

posted February 23, 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®.

Fish Florentine has been such a huge hit, I added it back on this weeks meal plan!

THE DETAILS:

MONDAY (2/25) B: Loaded Baked Omelet Muffins* (2) and a banana (0) L: Easy Shredded Chicken Harissa (2) with ½ cup brown rice (3), 1 cup cucumbers (0) and Tzatziki *(0) D: Veggie Lasagna Stuffed Portobello Mushrooms (6) a green salad* (0) with 2 tbsp light Italian dressing (2)

Totals: Freestyle™ SP 15, Calories 921**

TUESDAY (2/26) B: Loaded Baked Omelet Muffins (2) and a pear (0) L: Easy Shredded Chicken Harissa (2) with ½ cup brown rice (3), 1 cup cucumbers (0) and Tzatziki (0) D: Turkey Chili Taco Soup (0) with 2 tablespoons cheddar cheese (2), 1 tablespoon light sour cream (1) and 1 ounce avocado (1)

Totals: Freestyle™ SP 11, Calories 925**

WEDNESDAY (2/27) B: Loaded Baked Omelet Muffins (2) and a banana (0) L: Easy Shredded Chicken Harissa (2) with ½ cup brown rice (3), 1 cup cubed cucumbers (0) and Skinny Tzatziki (0) D: LEFTOVER Turkey Chili Taco Soup (0) with 2 tablespoons cheddar cheese (2), 1 tablespoon light sour cream (1) and 1 ounce avocado (1)

Totals: Freestyle™ SP 11, Calories 934**

THURSDAY (2/28) B: Loaded Baked Omelet Muffins (2) and a pear (0) L: Easy Shredded Chicken Harissa (2) with ½ cup brown rice (3), 1 cup cubed cucumbers (0) and Skinny Tzatziki (0) D: Korean Beef Rice Bowls (10)

Totals: Freestyle™ SP 17, Calories 976**

FRIDAY (3/1) B: 1 cup plain nonfat Greek yogurt (0) with ½ cup sliced strawberries (0), 1 tablespoon chopped peanuts (2), and 1 teaspoon honey (1) L: Egg Tomato and Scallion Sandwich (4) and an apple (0) D: Fish Florentine (6)

Totals: Freestyle™ SP 13, Calories 885**

SATURDAY (3/2) B: Huevos Pericos (2) (recipe x 2) with 1 ounce avocado (1) L: Spicy California Shrimp Stack (5) D: DINNER OUT!

Totals: Freestyle™ SP 8, Calories 542**

SUNDAY (3/3) B: Low Fat Blueberry Scones (7) and an orange (0) L: Loaded “Nacho” Chicken Tostadas (5) D: Kale and Potato Soup with Turkey Sausage***(5)

Totals: Freestyle™ SP 17, Calories 809**

*Prep breakfast and lunch for the week Sunday night. Green salad includes 6 cups mixed greens, 2 scallions and ½ cup each: tomatoes, cucumber, carrots

***Freeze any leftover you/your family won’t eat

**google doc

Shopping List:

Produce

2 medium bananas

2 medium pears

1 medium apple

4 medium oranges

1 (8-ounce) container fresh strawberries

1 (6-ounce) container fresh blueberries

4 large portobella mushroom caps

1 small jalapeno

2 small and 3 large cucumbers

2 (10-ounce) bags/clamshells fresh baby spinach

3 small and 2 medium avocados

3 medium red potatoes

1 large head garlic

2 medium carrots

2 medium bunches scallions

2 large bunches Lacinato kale (or 8 cups pre-chopped)

1 (2-inch) piece fresh ginger

1 small bunch/container fresh chives

1 small bunch/container fresh dill

1 small bunch/container fresh basil

1 small bunch fresh cilantro (can sub 2 tablespoons scallions or chives in Tostadas, if desired)

1 small lemon

1 medium lime

1 (10-ounce) bag/clam shell mixed greens

1 small and 2 medium red bell pepper

3 medium and 2 large vine ripened tomatoes

1 small white onion

3 medium yellow onions

Meat, Poultry and Fish

1 small package center-cut bacon (can buy a few extra ounces of sausage to sub in Omelet muffins, if desired)

1 ½ pounds (3) boneless, skinless chicken breasts

1 1/3 pounds 99% lean ground turkey

1 pound 93% lean ground beef

14 ounces Italian chicken or turkey sausage

½ pound cooked shrimp (or ¾ pound raw)

1 ¼ pounds (4) thick, skinless white firm fish fillet (such as grouper, bass or halibut)

Grains*

1 small whole grain roll

1 small package all-purpose flour

1 small package tostada shells

1 large bag dry medium or short grain brown rice (or 6 1/3 cups pre-cooked)

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)

Cumin

Garlic powder

Mild Harissa sauce (I like Mina)

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

Low sodium taco seasoning

Reduced sodium soy sauce*

Crushed red pepper flakes

Gochujang

Sesame seeds

Sesame oil

Light or regular mayonnaise (I like Sir Kensington’s)

Adobo seasoning salt (can sub kosher salt in Huevos Pericos, if desired)

Unseasoned rice vinegar

Furikake (such as Eden Shake, or you can sub sesame seeds in Shrimp Stack, if desired)

Sriracha sauce

Honey

Vanilla extract

Dairy & Misc. Refrigerated Items

2 dozen large eggs

1 (8-ounce) bag shredded cheddar cheese

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

1 small wedge Parmesan cheese

1 (15-ounce) container part-skim ricotta cheese

1 (8-ounce) bag part-skim shredded mozzarella cheese

1 (8-ounce) tub light sour cream

1 pint reduced fat buttermilk

1 small box butter

1 (17.6-ounce) container nonfat plain Greek yogurt (I like Fage)

1 (8-ounce) box 1/3 less fat cream cheese (I like Philadelphia)

1 pint half and half

Frozen

1 small box/bag chopped spinach (can sub 3 tablespoons chopped, cooked fresh spinach in Omelet Muffins, if desired)

Canned and Jarred

1 (10-ounce) can RoTel tomatoes with green chilies

1 (15-ounce) can corn (can sub frozen, if desired)

1 (15-ounce) no salt added kidney beans

1 (8-ounce) can tomato sauce

1 (16-ounce) can fat free refried beans

1 small jar marinara sauce

1 (15-ounce) can black beans

1 (2.25-ounce) can sliced black olives

1 (32-ounce) and 1 (48-ounce) carton reduced sodium chicken broth

Misc. Dry Goods

1 small box/bag light brown sugar

1 small package chopped peanuts

1 small box/bag granulated sugar

Baking soda

Baking powder

*You can sub gluten-free, if desired

posted February 23, 2019 by Gina

Source: https://www.skinnytaste.com/skinnytaste-meal-plan-february-25-march-3/

#read more #see more #check it out #interesting #learn more

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cordpolo6-blog · 5 years ago

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Freezer Breakfast Sandwiches (VIDEO)

Make-Ahead Freezer Breakfast sandwiches are a hearty and satisfying breakfast for early working days and school mornings. They are also ideal for camping trips! This recipe comes together fast and is easy to scale up or down.

Homemade breakfast sandwiches are so much better than fast food egg mcmuffins! On more relaxed mornings, we typically make individual breakfast sandwiches or these fresh open-faced Avocado Spread Sandwiches. You’ll want to keep this make-ahead tutorial for busy mornings or to feed a crowd.

This post may contain affiliate links. Read my disclosure policy.

Make-Ahead Freezer Breakfast Sandwiches:

Freezer-friendly breakfast sandwiches are the best way to batch cook and meal prep for breakfast. My sister-in-law Inna gave me this helpful make-ahead breakfast idea. Prepping the English muffins and the eggs all at once is fast and couldn’t be easier. We wrap in plastic wrap and they keep really well in a freezer-safe bag.

Baking the eggs in a single casserole dish is brilliant. They puff up like a souffle and the egg patties taste like the best scrambled eggs; soft, fluffy, moist and have great flavor with the shredded cheese mixed in. You can cut the eggs into 6 equal squares or use this round cookie cutter for a prettier look (plus you’ll get to eat the remaining egg in the pan)!

Can I substitute the Ham?

We prefer ham for breakfast sandwiches since it reheats really well, but you can use your favorite deli meat like Canadian bacon, turkey or chicken. You can also use cooked strips of bacon, or breakfast sausage patties (try the homemade patties in our guacamole brunch sandwiches).

How to Reheat Breakfast Sandwiches:

Reheat from frozen: remove plastic wrap, place sandwich on a paper towel and microwave for 3 minutes, turning halfway, or warm until heated through.

Reheat from thawed: thaw overnight in the refrigerator, remove plastic wrap, and place sandwich on paper towel-lined plate and microwave 1 minute or just until hot. To reheat in the air fryer, thaw overnight then heat at 350˚F for 5 minutes or until cheese is melted.

To reheat for camping – thaw sandwich and keep it tightly wrapped in heavy-duty aluminum foil and place onto a grill or over a campfire. Thick/heavy-duty aluminum foil is best so the muffin doesn’t burn before it has a chance to heat through (3-5 minutes, depending on the temperature of the grill).

Breakfast Sandwich Add-Ins:

We love adding something fresh to the sandwich when serving. A fresh ingredient like salad greens, avocado or your favorite sauce is a chef’s secret to making something taste like it was freshly cooked. Serve breakfast sandwiches with:

Mayonnaise

Guacamole

Sriracha or Tabasco hot sauce

Avocado, sliced

Fresh Spinach leaves

Tomato, freshly sliced

More Make-Ahead Breakfast Ideas:

These are our most popular breakfast ideas that can be made-ahead:

Watch How to Make Freezer-Friendly Breakfast Sandwiches:

If you enjoyed this Freezer Breakfast Sandwiches video tutorial, join over 618,000 people and subscribe to our Youtube Channel. Click the bell icon so you’ll be the first to know when we post a new video. THANK YOU for subscribing! We love spending time with you on our Youtube Channel.

Make-Ahead Freezer Breakfast Sandwiches

Prep Time: 7 minutes

Cook Time: 23 minutes

Total Time: 30 minutes

Skill Level: Easy

Cost to Make: $6-$8

Keyword: freezer breakfast sandwiches

Calories: 455 kcal

Servings: 6 breakfast sandwiches

8 eggs (large)

1/4 cup milk

1 Tbsp sour cream or plain Greek yogurt

1/2 tsp sea salt or to taste

1/4 tsp black pepper

1/2 cup mozzarella cheese shredded or your favorite cheese

6 English muffins

2 Tbsp butter plus more to grease the pan

4 oz Monterey Jack Cheese (6 slices) or your favorite cheese

8 oz Black Forest Ham (12 slices) or your favorite deli meat

In a large mixing bowl, combine 8 eggs, 1/4 cup milk, 1 Tbsp sour cream, 1/2 tsp salt and 1/4 tsp pepper and whisk thoroughly. Stir in 1/2 cup mozzarella cheese. Pour mixture into buttered 9x13 casserole and bake at 350˚F for 18-20 minutes or until fluffy and not wet on top when poked with your fingertips. Remove from the oven cool 10-15 min in the pan then cut into 6 equal squares or use a large round cookie cutter to cut out 6 circles.

Set the oven to broil on high heat. Cut English muffins into halves and butter the cut side and place cut side up on a rimmed baking sheet. Broil in the center of the oven for 2-4 minutes or until the tops are golden and lightly crisp. Remove from the oven and lightly cool while preparing toppings.

Assemble the breakfast sandwiches with the bottom bun first, then the egg, followed by a slice of cheese, 2 slices of ham and finally the top bun.

Wrap tightly in plastic wrap (or in aluminum foil if using for camping) then place in a large freezer-safe ziploc bag and refrigerate up to 1 week or freeze up to 2 months.

To Reheat Breakfast Sandwiches: *From frozen: remove plastic wrap, place on a paper towel and microwave 3 min on high, (turning halfway) or until warmed through. *From thawed: thaw overnight in refrigerator, remove plastic wrap, and microwave on paper towel-lined plate 1 min or just until hot. *For camping - thaw sandwich, keep tightly wrapped in heavy-duty aluminum foil and place onto grill or over campfire for 3-5 min.

Nutrition Facts

Make-Ahead Freezer Breakfast Sandwiches

Amount Per Serving

Calories 455 Calories from Fat 207

% Daily Value*

Total Fat 23g 35%

Saturated Fat 11g 55%

Cholesterol 293mg 98%

Sodium 1389mg 58%

Potassium 373mg 11%

Total Carbohydrates 30g 10%

Dietary Fiber 2g 8%

Sugars 3g

Protein 31g 62%

Vitamin A 15.6%

Calcium 34.2%

Iron 13.6%

* Percent Daily Values are based on a 2000 calorie diet.

If you make this recipe, I’d love to see pics of your creations on Instagram, Facebook and Twitter! Hashtag them #natashaskitchen

Source: https://natashaskitchen.com/freezer-breakfast-sandwiches/

#read more #see more #check it out #interesting #learn more

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woundgrey39-blog · 5 years ago

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Spinach And Artichoke Quinoa Salad

posted on September 12, 2018 by Averie Sunshine

Spinach And Artichoke Quinoa Salad – All the flavors of classic spinach and artichoke dip are in this HEALTHY salad!! The only thing that’s missing is tons of fat and calories! FAST, EASY, naturally gluten-free, vegetarian, and tastes DELISH!!

Recently I was having a spinach and artichoke dip craving but wanted to partake in a healthier version. I don’t know about you, but I can sit down with a restaurant-sized bowl of spinach and artichoke dip and eat the entire thing myself along with a half pound of bread and tons of tortilla chips.

And wash it down with plenty of margaritas. So good but not something I should do often.

MY OTHER RECIPES

Fast, Easy, Healthier

This naturally gluten-free and vegetarian salad made with quinoa is just the ticket to put a healthier spin on classic spinach and artichoke dip.

It’s easy, ready in 25 minutes, and gives you all the flavors you’re looking for minus some of the guilt. It’s creamy, cheesy, has texture from fresh spinach and artichokes, and it’s oh so good.

The Spinach And The Artichokes

You can’t have spinach and artichoke anything without, well obviously, spinach and artichokes.

I used fresh spinach and although it wilts some after coming in contact with the warm quinoa and lightly caramelized onions, it retains a better texture than frozen spinach. I didn’t want the pulverized texture of frozen spinach here either.

For the artichokes I used frozen artichoke hearts that I thawed. If you have a Trader Joe’s in your area, I love their frozen artichokes. I always have them on hand and toss them in everything from salads to on the grill when I’m grilling other veggies.

Although jarred artichokes in oil, or artichokes that you’ll often find at the olive bar of most major grocery stores would be fine, they’re greasier and saltier than what I was looking for.

What Else Is In The Salad

A mixture of Greek yogurt, mayonnaise, and Parmesan cheese tie everything together and lend creaminess and a perfect amount of saltiness to the salad.

I use 0% fat Greek yogurt, light mayo, and real Paremesan cheese. Don’t buy the green stuff in the can. You could use sour cream rather than Greek yogurt if you prefer.

A Healthy Secret

But I’ll tell you a secret. I liked this salad just as much before I added the Greek yogurt, mayo, and Parm as I did afterwards.

Sure, they lend a creaminess and a richness that you can’t get without them. But if you’re in the mood for something ultra light and fresh like I am many times, go ahead and skip them or use less.

And at that point, the salad is vegan and super healthy but it’s still so satisfying.

Other favorite quinoa recipes:

30 Best Easy Healthy Salads – Break out of your salad rut with these amazing salads! Fast, easy, and flavorful! You’ll want to put them into your regular rotation!

Garden Fresh Quinoa Salad – Loaded with everything fresh, light, healthy, and summery! Great for parties, potlucks, and lunch boxes because there’s no mayo! Make this easy and flavorful dish before summer disappears!

Lemon, Sun-Dried Tomato, and Almond Quinoa Salad – Fast, easy, and fresh! Bright flavors and loads of texture! This clean-eating salad keeps you full and satisfied! Healthy never tasted so good! No mayo and great for outdoor events or lunch boxes!

Tomato, Mozzarella, and Basil Quinoa Salad – Trying to keep meals healthier and lighter? Make this easy, refreshing and satisfying salad!

Spinach And Artichoke Quinoa Salad

Yield: serves 6

Total Time:25 minutes

Prep Time:10 minutes

Cook Time:15 minutes

Ingredients:

3 tablespoons olive oil

1 large or extra-large yellow onion, peeled and diced small

1 cup quinoa

1 1/4 cups water

2 tablespoons apple cider vinegar

2 tablespoons lemon juice

1 teaspoon salt, or to taste

1 teaspoon teaspoon freshly ground black pepper, or to taste

3 cups fresh spinach (3 heaping handfuls)

12 ounces artichoke hearts, halved if they’re very large (I use frozen that I thaw first, artichokes in oil that have been drained may be substituted)

2 to 3 green onions, sliced into thin rounds

1/2 cup plain Greek yogurt (I use 0% fat, sour cream may be substituted)

1/3 cup mayonnaise (I use light)

1/2 cup shaved or grated real parmesan cheese, or as desired

Directions:

To a large skillet or saucepan, add the olive oil, onions, and cook over medium-high heat, stirring occasionally, until onions have softened and just begin to lightly caramelize, about 7 minutes.

Add the quinoa, stir it into the onions, and let it toast for about 30 seconds.

Add the water, apple cider vinegar, lemon juice, salt, pepper, stir to combine, reduce the heat to low, cover pan, and cook for about 12 to 15 minutes, or until all liquid has been absorbed.

Transfer quinoa and onions to a very large bowl, and add the spinach, artichokes, green onions, Greek yogurt, mayonnaise, and and stir to combine.

Add the parmesan and stir to combine.

Taste and check for seasoning balance, adding salt, pepper, and an additional dollop of Greek yogurt or mayo if desired. Dish can be served warm and immediately or stored in an airtight container in the fridge for up to 4 days.

Adapted from Lemon, Sun-Dried Tomato, and Almond Quinoa Salad and Garden Fresh Quinoa Salad

Only Eats

Recipe from Averie Cooks. All images and content are copyright protected. Please do not use my images without prior permission. If you want to republish this recipe, please re-write the recipe in your own words, or simply link back to this post for the recipe. Thank you.

Related Recipes

30 Best Easy Healthy Salads – Break out of your salad rut with these amazing salads! Fast, easy, and flavorful! You’ll want to put them into your regular rotation!

Tomato, Mozzarella, and Basil Quinoa Salad (GF) – Trying to keep meals healthier and lighter? Make this easy, refreshing and satisfying salad!

Tabbouleh – Never had it? Think couscous or quinoa mixed with vegetables, herbs, lemon and olive oil! Easy, no cooking required, healthy, and packed with so much flavor! Great for outdoor events because there’s no mayo!

Source: https://www.averiecooks.com/spinach-and-artichoke-quinoa-salad/

#read more #see more #check it out #interesting #learn more

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omgkittymonster-blog · 5 years ago

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KAT'S KETO STARTER GUIDE

a quick guide to starting keto easily and without worries!

⦁ intro ⦁ science ⦁ myths and misconceptions

⦁ breakfast ⦁ lunch ⦁ dinner ⦁ snacks ⦁ food list CHEAT SHEET:

⦁ intermittent fasting ⦁ what to do when you go out to eat ⦁ what to drink and when

⦁ "carb cycling", cheat days, and how tos: ⦁ things to avoid that are a waste of money

INTRODUCTION TO KETO Keto is an amazing diet and/or lifestyle that when paired with multiple other forms of healthy choices can be a quick way to lose a few pounds or a healthy way to live longterm allowing you to still enjoy life without estranging yourself from your friends and family. It is very flexible and people that stick to keto find themselves in love with it and raving about their success, as long as they gave it the proper chance! I myself lost ten pounds the first week I did strict keto and I knew then I was hooked!

SCIENCE BEHIND KETO AND WHY IT WORKS The common american diet is very high in sugar, carbs, unhealthy fats, caffeine, sodium, etc. This recipe is a disaster waiting to happen, heart disease, obesity, cancers, diabetes, among a plethora of other terrible life stealing diseases that effect millions of americans. Whether you do a low carb, or low calorie, or low red meat and fat diet, the idea remains the same. Reduce calorie intake vs output, avoid foods that cause inflamations or gastro-intestinal upsets, and eat filling whole foods that offer a lot of nutrient density. Now, the reason that keto works so good is the science behind the diet: When you reduce the amount of sugar (glucose) your body intakes, which is its normal source of fuel, it panics, uses what it has, burns glycogen which is stored in the liver and muscles, and finally switches your body to KETONES (which burns FATS for fuel instead). When your body is in Ketosis, it will burn your body fat and consumed fats for energy, to do normal body functions. This sounds like a miracle, and I can honestly say it is. Most average americans have anywhere from a 20%-50% body fat ratio, men usually on the lower end of that, where anything over 30% is usually considered overweight. That being said, most people have a lot of fuel to burn that they would never have burned if they were eating a large amount of carbohydrates that the body prefers to burn first. You literally have your own fuel just waiting to go, and you will feel awesome when you see the fat melting off your tummy, thighs, back, face. :D

Myths and Misconceptions When I first started keto I thought I could eat as many hot dogs, burgers, chicken wings, ranch dressings, etc as I could stuff in my face. Truth be told you can, but your body will be severely lacking vitamins and minerals that you need to be healthy so I would suggest making sure to vary your diet, always include a healthy fat (example: salmon, avocado, macadamia nuts) and lots of greens whenever possible. If you absolutely cannot, taking a high nutrient density multi vitamin is really smart, as well as looking into electrolyte mixes or supplements. People will try to bully you or shame you for not eating "just one this" or "you have to try a bite" and after a little while, you absolutely can! But during the first month or so, til you become "fat adapted" it is best to be as diligent as possible, and you will be really proud of the results. Not all fats are created equal: While dirty keto does exist and sometimes is necessary, try to remember that quality of your fuel will always dictate how you feel. Will you feel better after a slice of greasy pizza or a big salad with lots of veggies and roasted turkey? Easy concept. You don't have to starve yourself. This was the hardest part for me to learn at first. Keto foods are filling, yummy, and full of flavor, so eat til you're about comfortably full and give the fork a rest. You'll find you're sated for many hours! Not all people get the keto flu. Some adapt to eating high fat really well with minimal issues. If you are feeling dizzy, lightheaded, or stomach sick, make sure you have plenty of water and if you need to, have a shot of pickle juice or a sprinkle of salt in your water. Vitamin water ZERO is also a decent way to get electrolytes without having to spend a lot on a supplement. I'd avoid zero sugar gatorade though, the sweetener in it is sucralose which is bad for ketosis.

NOW TO THE FUN PART: THE FOOD! I do most of my shopping at a normal grocery store, and most of the things I mention can be bought at meijer, target, walmart, or whatever your local chain is. Buy organic if you want! But it isnt necessary. Meats and dairy foods are best when bought all natural or organic if possible. Look for words like grass finished, or pasture raised.

Breakfast ideas: Omelets - add whatever meats veggies and cheeses from list fit your choosing Cauliflower "hash" - sautee pieces of cauliflower with meats, veggies, top with cheese and let it melt :D keto "cereal" - 2 cups unsweetened coconut, sprinkle with cinnamon, stevia, coconut oil, pecans, macadamia nuts, whatever. bake two minutes per side around 375 til toasted. cool and serve with unsweetened hemp, oat, almond or soy milk and fresh berries if you want! Chorizo and eggs with avocado and sour cream - they do make turkey chorizo too! or make your own by adding hot sauce and spices to ground turkey. :3 "Two Good" Makes a super low carb yogurt that tastes amazing - i eat it with berries or a "Quest" brand protein cookie for breakfast! Chia pudding - 2 T. chia seeds, milk substitute or water, stevia, and whatever flavor you want to add! Peanut butter, cocoa powder for PB cup, raspberry/almond, blueberry/pecan. Chill overnight, awesome grab and go Egg muffins - mix up eggs like youd be making scrambled eggs, add some ricotta or cottage cheese (full fat only), add toppings, bake for 5-10 mins til middle is set (use a tooth pick). Can freeze and pop in microwave or last a week in the fridge. I like mine with pesto and mozzarella with tomato on top.

Lunch ideas: La tortilla factory low carb wrap "blt" - these tortillas are amazing and come in many sizes. If you cant find those, find any brand that says "low carb" - look for net carbs under 6 for best choices. Add avocado, turkey bacon, mayo if desired, lettuce, tomato, peppers, etc. Eat with cheese chips (recipe in snacks) Soups: Creamy chicken chili, broccoli cheese (substitute heavy cream and broth in place for milk in recipes) bone broth veggie soups (imagine PHO or Ramen with no noodles!) MAKE A BIG ASS SALAD WITH WHATEVER MEATS AND CHEESE AND VEGGIES YOU WANT (that are safe on the list ofc) this is what i do a lot, and i put the dressing on the side so i can just munch on it throughout the day without it getting soggy. If you find yourself picking certain parts out of your salad right away, try to focus on those more until your body is craving other things. Some days i eat my meats right away, others i eat all my veggies. Your body often tells you what you need without even realizing. If you're a grazer make a fruit and nut tray, or "lunchables" almost. There is a recipe for whats called CLOUD BREAD. It's basically like a fluffy meringue that is made with cream cheese and eggs. I dont make it a lot, I almost always would rather have those wraps. They're that good and last longer :D Try to keep things with you that you know you will eat, rather than things you think you're supposed to eat, because cold fish sounds disgusting vs that yummy five piece chicken tender with hot sauce. >_>

Dinner Ideas: Dinner is my forte because for a long time I was doing OMAD keto, aka "One meal a day keto" where I would fast until dinner every day, except for coffee, tea and water. During these times I dreamt up many cheat meals that I JUST HAD TO HAVE and went home and keto-ized em. If there's a will there's a way, bahahaha. OMAD is not recommended at the start of ketosis because you may feel low on energy or dizzy sometimes and we want to avoid bad feelings during initiation so when you see the success you have you won't have a negative feeling as to why it happened.

LITERALLY IMAGINE YOUR FAVORITE DINNER. Whatever you're craving. You can hack it. We got this. Chinese/Take out? Easy mode. You can make stir fries, fried cauliflower rice, sweet and sour chicken (using parmesan for a crust!), peanut "noodles" or "zoodles", egg foo young, etc! American: Wings, burgers, brats/sausages, grilled chicken, etc - most cook out foods in whole form are totally safe. Pair with grilled veggies or a salad, or make a pasta salad from zoodles with homemade italian dressing. YUMMMM bish Italian: Low carb tomato sauces and "noodles", Fat head Pizza (link to fat head dough recipe will be at bottom. This shit is dope. I never even liked pizza before this). Chicken Parmesan, "Spaghetti and Meatballs", Lasagna: AND OMG GUESS WHAT. Alfredo is like totally fair game, and its really good with mushrooms and chicken. :P Mexican: HOLY FUCK I EAT THIS STUFF SO MUCH. Like, pretty much everything but the chips and rice are totally gucci for keto. Taco/Burrito bowls, fajitas, ceviche, salsa, avocado salad, guacamole, and for dipping I make cheese chips or thin slices of cucumber spritzed with chili lime and salt. Greek: Greek salad, schwarma, gyros (either without bread or use the low carb wraps), hemp seed "Falafel", tzatziki sauce, feta cheese, olives, etc. I have even made indian and thai curries, moroccan food, middle eastern We have made chicken tenders, french fries, chips, "nachos", fish fry, breaded mushrooms, mozz sticks, cheese curds. All your craving foods! The internet is wonderful for this, just make sure you are paying close attention to how much a portion is, or if its higher in carbs than you're allowed for the day.

Above I posted a picture for a shopping list.

This is a nice shopping list but I find it is sort of strict. Try to stick to these items to start but You can add in things like more nuts or avocados, almond and coconut flours (to make cakes and breads!), and higher starch veggies and fruits as time goes on. I get down on some cantaloupe pretty often, and have a cupcake at least once a month.

Intermittent Fasting IF is typically considered an advance technique or body reset especially after big meal days or cheating, and while it has amazing health benefits, I would suggest you research it yourself and decide if it's right for you. I had a lot of luck with it because I hate to keep track of my calories on an app so I knew if I ate whatever I could within a five to seven hour period that the chances that I would eat more than 1800 calories would go way down. Each person is different, if you feel physically hungry, don't deny that feeling. Here is a link that describes and explains types of IF. https://www.healthline.com/nutrition/intermittent-fasting-guide#methods

What to do when you go out to eat We live in a time where many people eat low carb, or restaurants are very willing to wiggle with ingredients or substitutions. Remember that nicer restaurants appreciate this less, but if you know that it will be happening, you can always call the restaurant and let them know in advance. Many chefs are reasonable and want your business and willing to help. Always check the menu for words like, naked, ask for sauces on the side, try to stick to things that are usually safe, blue cheese, ranch, vinaigrettes, mayos. When a dish comes with a carb side, most places will double up on steamed or grilled veg for very little extra or no charge. I get steak with a literal dick ton of broccoli or asparagus and lotsa butter and its good and filling. :D Burgers can be put on top of a side salad , or ask for a lettuce wrap. Make sure wings and chickens arent breaded before frying or baking. Chinese restaurants usually have a section that has all the same ingredients but sauce on the side and veggies steamed, good for when you go out. Egg drop soup is usually ok as long as you don't eat a gallon of it. If something comes that you really want, but can't have, just have one small bite and cover the rest of it with too much salt or ketchup or something than you can handle, or trade it away. This will prevent you from eating it all. There's lots of options and understand that whenever you go out, there is a chance that you might slip out of ketosis. Don't be discouraged because a small slip is a lot easier to deal with than a big one, and you will feel fine within 12 hrs.

What to drink and when Coffee, espresso, unsweetened teas, club soda or la croix like drinks with zero fake sugars added (look for aspartame, sucralose, dextrose, erythritol, etc), pure liquors with no added flavor or sugar (vodka, gin, whiskey, rum, tequila), dry red wine (cabernet, merlot) dry white wine (sauvignon blanc, brut champagne, pinot grigo, chardonnay). Keep in mind that alcohol still contains a lot of calories and while it will not likely bump you out of ketosis, it does delay your body burning calories because it is too busy trying to destroy the evil alcohol from your bloodstream (dramatic music) so limiting intake in the first month really helps you to get in the swing and feel good and hydrated :P. Side Note: Ketal One makes new no sugar added Botanical Vodka and the Peach one and the cucumber mint one are fucking amazing, the end.

"Carb cycling" cheat days, and how to IF YOU KNOW YOU'RE GONNA CHEAT mentally prepare yourself for that. Know what you want to eat, what isnt worth it, and how to stop yourself when you are done. Ever been on a bender where you drank like three days in a row and by the end you're like dude wtf happened all I wanted was to drink friday night and now its sunday where did it go". This has happened to me lots with holidays and special occasion weekends, and the best advice I have for you is to pay attention to how cheating makes you feel. Don't feel guilty unless you feel bad for your progress or your body. Sadly, potatoes make me feel like garbage so I try to avoid them like the plague even when I do cheat. Try to not eat for as long as you can handle after you cheat to allow your body some rest and to burn the glucose and glycogen that may be still in your system. If you feel good enough some cardio or lifting may help to get you back in faster. Ultimately, if keto is a lifestyle for you, remember that life happens and its ok to be human, and eat things that are unhealthy as long as its not the normal. Remind yourself that you deserve to be happy as well as healthy and balance that in your mind. Being positive and recognizing this will help you to not fall off the deep end either way, by being too strict or completely abandoning keto, which often in the early phase will lead you to gaining all that weight you lost back. Carb cycling is a form of keto diet for athletes or very physical people who benefit from a quick carb before intense activity in order to feed their muscles or whatever but as I am not one of those people, I just stick to my higher carb fruits and veggies when I think I might go for a run or walk, or drag my ass down the road, whatever you'd like to call it. >_>

Things to avoid that are a waste of money Don't buy "exo ketones" or "Keto drinks" or powders, anything "bullet-proof" is basically bullshit, you can make the same things for zillions of dollars less and it will taste better as well. Keto urine strips are pretty much just a waste of money, they aren't really indicative of where you are at. Expensive "keto" supplements aren't necessary, take your multi and drink your electrolytes and you should be good to go. Keep in mind if you are an intense athlete I am not so like talk to your doctor or coach dude.

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towerrange15-blog · 6 years ago

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Skinnytaste Meal Plan (January 28-February 3)

posted January 26, 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®.

Hope everyone’s enjoying the weekend. I am back on Weight Watchers tracking everything I eat (I go back to tracking anytime I need to lose a few pounds, like after a vacation or the holidays) and I’ve been sharing my daily routing on Instagram stories, if you are interested you can follow along, here is my Instagram. It’s also a year since my Dad passed, so it’s fitting to add his Czech Crepes with Berries and Cream to the meal plan this week, I grew up making them with my Dad.

And 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.

THE DETAILS:

MONDAY (1/28) B: Classic Egg Salad (3) on 1 piece whole grain bread (3) L: Orange and Arugula Salad with Red Onion and Gorgonzola (4) D: Baked Broccoli Macaroni and Cheese (8)

Totals: Freestyle™ SP 18, Calories 806*

TUESDAY (1/29) B: Classic Egg Salad (3) on 1 piece whole grain bread (3) L: LEFTOVER Baked Broccoli Macaroni and Cheese (8) D: Shrimp Scampi Tacos with Caesar Salad Slaw (6) Totals: Freestyle™ SP 20, Calories 917*

WEDNESDAY (1/30) B: Classic Egg Salad (3) on 1 piece whole grain bread (3) L: LEFTOVER Baked Broccoli Macaroni and Cheese (8) D: Beef, Tomato and Acini di Pepe Soup (5)

Totals: Freestyle™ SP 19, Calories 859*

THURSDAY (1/31) B: Classic Egg Salad (3) on 1 piece whole grain bread (3) L: LEFTOVER Beef, Tomato and Acini di Pepe Soup (5) D: Chicken Thighs with Shallots in Red Wine Vinegar (8) with Roasted Cauliflower “Rice” with Garlic and Lemon (2) Totals: Freestyle™ SP 21, Calories 1,022*

FRIDAY (2/1) B: PB & J Yogurt (6) L: LEFTOVER Beef, Tomato and Acini di Pepe Soup (5) D: Fish Florentine (6) Totals: Freestyle™ SP 17, Calories 858*

SATURDAY (2/2) B: Czech Crepes with Berries and Cream (4) L: Baked Buffalo Chicken Nuggets (2) with 8 baby carrots (0) and ¼ cup Blue Cheese Dressing (3) D: DINNER OUT! Totals: Freestyle™ SP 9, Calories 527*

SUNDAY (2/3) B: Easy Bagel Recipe (3) with 2 tablespoons light cream cheese (3), sliced tomato (0), cucumber (0) and red onion (0) L: Mini Bell Pepper Loaded Turkey “Nachos” (5), Bacon Wrapped Chicken Bites (2) and Skinny Buffalo Chicken Dip (2) with 4 celery sticks (0) D: Quick Beef Chili (4) with 2 tablespoons shredded cheddar (2) Totals: Freestyle™ SP 21, Calories 982*

*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

1 small orange

1 small and 1 medium head garlic

2 medium red bell peppers

1 medium head cauliflower (or 1 pound “riced”)

2 (5-ounce) bags/clamshells baby spinach

1 (5-ounce) bag/clamshell mixed greens or arugula

1 (6-ounce) clamshell fresh blackberries

1 (6-ounce) clamshell fresh raspberries

1 (12-ounce) clamshell fresh strawberries

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

1 small bunch fresh Italian parsley

1 small bunch scallions

1 small container/bunch fresh chives (can sub scallion greens for garnish on Egg Salad, if desired)

3 medium lemons

1 (1-pound) bag mini rainbow peppers

1 large bunch celery

1 (1 ½ pound) bag baby carrots

¼ pound red seedless grapes

1 medium cucumber

4 small vine-ripened tomatoes

1 large shallot

1 small head Romaine lettuce

1 small jalapeno (optional for Bell Pepper Nachos)

1 small bunch fresh cilantro

1 large red onion

2 small yellow onions

Meat, Poultry and Fish

1 pound peeled and deveined jumbo shrimp

1 pound 90% lean ground beef

1 pound 93% lean ground beef

1 pound 93% lean ground turkey

4 (5-ounce each) thick pieces of skinless white firm fish fillet (such as grouper, bass or halibut)

2 pounds (8) boneless, skinless chicken thighs

3 ¼ pounds boneless, skinless chicken breasts

1 package center-cut bacon

Grains*

½ loaf whole grain bread

1 container seasoned whole wheat (or white) bread crumbs

1 bag all-purpose or white whole wheat flour

1 small bag corn tortillas

1 package elbow pasta (regular, whole wheat or high fiber)

1 package small pasta, such as Acini di pepe (can sub 4 ounces elbows, if desired)

1 small package panko breadcrumbs

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)

Franks RedHot sauce

Cumin

Chili powder

Paprika

Garlic powder

Mayonnaise

Balsamic vinegar

Honey

Red pepper flakes

Dijon mustard

Bay leaves

White wine vinegar

Optional bagel toppings such as everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, or dried onion flakes

Distilled white vinegar

Red wine vinegar

Dairy & Misc. Refrigerated Items

1 (12-ounce) bottle 1% milk (or milk of your choice)

1 pint skim milk

1 dozen large eggs

1 small box butter

1 package blue cheese (you need about 3 ½ ounces)

1 large wedge fresh Parmesan cheese

1 (8-ounce) bag shredded sharp cheddar cheese

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

1 (32-ounce) container plain nonfat Greek yogurt (I like Fage or Stonyfield)

1 container light whipped cream

1 (8-ounce) tub light sour cream

1 (8-ounce) container fat-free sour cream (can sub 1 cup Greek yogurt in Buffalo Chicken Dip, if desired)

1 pint half and half

1 (8-ounce) tub light cream cheese

1 (8-ounce) block fat-free cream cheese

Canned and Jarred

1 small can/jar anchovy filets

1 (32-ounce) carton beef stock

1 (4-ounce) can or 1 (4.5-ounce) tube tomato paste

1 (15-ounce) can reduced-sodium black beans

1 (10-ounce) can diced tomatoes with green chilies

1 small jar reduced fat peanut butter

1 small jar reduced sugar grape jelly

1 (2.25-ounce) can sliced black olives

1 (8-ounce) can tomato sauce

1 (28-ounce) can diced tomatoes (I like Tutturosso)

1 (32-ounce) carton chicken broth

Misc. Dry Goods

1 bottle dry white wine

1 small package unsalted peanuts

1 small package powdered sugar

Baking powder

1 bottle/can light beer (I use Corona. Can sub ¾ cup reduced sodium beef broth in Chili, if desired)

*You can sub gluten free, if desired

posted January 26, 2019 by Gina

Source: https://www.skinnytaste.com/skinnytaste-meal-plan-january-28-february-3/

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waverule2-blog · 6 years ago

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Yogurt and Oats for Breakfast

Yogurt is a super versatile ingredient or dish in itself. This recipe for yogurt and oats contains all kinds of extra goodies to help you start the day right.

So, how can you enjoy yogurt without all the bad stuff?

Buy or make it plain and dress it up yourself.

Yogurt: Health food or junk food?

Some of the books that have had a tremendous impact in how I think about food include:

One of the new wrinkles in this healthier eating paradigm, has been to examine the yogurt we eat.

Yogurt has always been one of my very favorite breakfast foods. In my non-pregnant and nursing years, I haven’t really been a milk-drinker, so yogurt and cheese help me keep up on my calcium.

How to switch to plain yogurt

So, I made some changes. I started buying large 32-ounce cartons of plain, or sometimes vanilla, yogurt, preferably Cascade, Mountain High, or Fage brands.

If you or yours are slow to be won over to plain yogurt, consider one or more of the following toppings for plain yogurt:

maple syrup

honey

jam

fruit syrup

fresh fruit

granola or nuts

It may take some time, but you’ll be a convert before too long.

Uses for plain yogurt.

Plain yogurt is an incredibly versatile ingredient to keep on hand.

It’s great to use in baking instead of buttermilk. Just mix half yogurt and half milk as your buttermilk substitute.

Use it as a thickener in smoothies.

Mix it with whipped cream to reduce the fat and increase the protein in your favorite sweet topping.

Substitute it for sour cream in recipes to give an equivalent tang without all the fat.

Can you make yogurt at home?

Believe it or not, it’s incredibly easy to make yogurt at home! A few years ago I experimented with making yogurt myself. One night I tested two different methods:

The yogurt incubated on the heating pad was thick and creamy. Since we like THICK yogurt, you can guess that I’m a fan of the heating pad method.

Enjoy Yogurt and Oats for Breakfast.

As a born Francophile, I’ve loved reading The French Women series by Mireille Guiliano and have been encouraged by many of the suggestions she has to offer for life, work, and good eats.

This variation has become my daily breakfast, packed with protein and filling enough to get me through the morning.

Yogurt is a super versatile ingredient or dish in itself. This recipe for yogurt and oats contains all kinds of extra goodies to help you start the day right.

Cuisine: American, French

Keyword: oatmeal, oats, yogurt, yogurt and oats

1/2 cup plain greek yogurt

2 tablespoons rolled oats not cooked

1 tablespoon chopped roasted almonds

1 teaspoon flax seed meal

the juice and pulp of half a lime

1 teaspoon honey

In a small bowl, layer the ingredients in the order listed. Stir or not, depending on how you like it.

Level up your meal planning and prep.

Need a little extra motivation to get on your meal planning game? Want to make lunch packing less of a drag? Creating a kitchen survival kit to help you WIN in the kitchen this school year.

I’d love for you to join me for the next Mom’s Kitchen Survival Workshop!

Learn more here so that when registration opens, you won’t miss out.

Source: https://goodcheapeats.com/2018/09/morning-yogurt-and-oats/

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