#two strips of bacon per container of sour cream is NOT enough | Explore Tumblr Posts and Blogs

chalkegg9-blog · 6 years

Text

Amish Broccoli Cauliflower Salad Recipe with Bacon

This post may contain affiliate links which won’t change your price but will share some commission. Full Disclosure

Invited to a pitch-in or pot-luck party but don’t want to spend a lot of time preparing a healthy dish? Then try this quick and easy Amish broccoli cauliflower salad recipe.

My mother is from Philadelphia, which is only about an hour or so away from Lancaster County, Pennsylvania.

Lancaster is home to one of the largest populations of Amish. In fact, Lancaster’s approximately 30,000 Amish residents is second only to Holmes County, Ohio.

While visiting my grandmother in Coopersburg, PA (which is close to Allentown, PA), who moved closer to Amish country, the family would go to a lot of Amish restaurants.

We used to do buffet restaurants and this Amish broccoli cauliflower salad recipe is similar to a dish we would often order.

The Amish grow all their vegetables. Maybe the tender care in which they cultivate their crops is the reason this often bland veggie tastes so good.

And perhaps it’s how Amish cooks come up with creative ways to serve it in cold tasty salads.

After you try my version, I hope you’ll find my creation worthy of preparing for the next dinner party you’re invited to.

Amish broccoli cauliflower salad recipe

This recipe will yield enough salad for about a dozen people. If you’re preparing it for a pot-luck and there’s going to be more people, simply increase the ingredient sizes accordingly.

Normally, I only eat cold salads in the warm summer months. In the winter, I prefer warming foods.

But even though this salad is usually served cold, it can also be popped in the microwave for about 30 seconds. So keep that in mind if you want the salad warm.

The first thing you’ll need to do is steam the broccoli and cauliflower. (photos 1 & 2) You can steam them together.

And all it takes for the two veggies to achieve the desired consistency (crisp yet tender) is a couple minutes of steaming.

When the veggies seem like they’re perfectly crunchy with a slight softness, drain and cool them.

You can place the veggies in a glass salad bowl and let them continue to cool. (photo 3)

Making The Dressing

Next, in a separate mixing bowl, you’re going to create the dressing for the broccoli cauliflower salad.

To make the dressing, first place the 1/2 cup of avocado mayo into a small bowl. (photo 4)

If you’re not familiar with avocado mayo, it’s not mayonnaise mixed with avocado. Rather, it’s a Paleo-safe, egg-free topping containing vinegar and beets, that’s whipped into a rich, mayo-like consistency.

Then, you’ll want to add the 1/2 cup of sour cream. (photo 4) If you want to make it super healthy, see if you can buy some raw sour cream.

Raw sour cream contains lots of probiotics. But depending on which state you live, you may or may not be able to buy it in stores. If not, try to get organic sour cream.

Also add a few tablespoons of apple cider vinegar. (photo 5) For the healthiest apple cider vinegar, I suggest unfiltered apple cider vinegar with “the mother.”

To sweeten the dressing, I use stevia powder. Start off with a small amount (just an 1/8th of a teaspoon). (photo 6) That’s because stevia is 500 times sweeter than table sugar (even though it has virtually no carbs).

You don’t want to overdo the stevia and have the sweetness overpower the tanginess of the dressing. If you feel like the dressing can be a tad bit more sweet, you can always add more.

What’s a Salad Without Bacon?

This recipe is similar to my sweet broccoli salad supreme. But one thing it doesn’t contain that this recipe does is bacon.

Why bacon in a salad? Well, why not?

Contrary to what most people think and what you’re cardiologist would likely tell you, eating bacon is not an artery-clogging death sentence. (For most people anyways; some people have the genetic predisposition to not be able to break down fats like bacon.)

But bacon is only healthy if it’s organic. Organic bacon is free of nitrites, the chemical that’s used to keep deli meats from spoiling. There’s an association between these kinds of nitrite-rich meats and cancer.

So if it’s organic bacon, as a treat once in a while, no worries. And the crunch and fat of it just goes perfectly in the Amish broccoli cauliflower salad recipe.

I use about a dozen well-cooked strips of bacon and chop them in small pieces. You can start cooking the bacon before making the dressing to maximize time.

Once the bacon and dressing are ready, in a large bowl, combine all the ingredients. (photos 10 & 11) Mix well and then place it in the fridge so it gets chilled.

Your guests (or the host’s guests) will think that you slaved away in the kitchen. Let them think that; it’ll be your secret that you spent only a handful of minutes on this (besides waiting for the bacon to cook).

I like to serve the broccoli cauliflower salad on special summer days like 4th of July. If you have any guests that are dairy-free, they will be very surprised that this dish doesn’t contain any dairy.

Maybe you will introduce avocado mayo to them and they will be very grateful to learn about it. I hope you enjoy the Amish broccoli cauliflower salad recipe.

Amish Broccoli Cauliflower Salad Printable Recipe

Amish Broccoli Cauliflower Salad

Need a healthy dish to bring to a pitch-in or pot-luck party but don't want to spend a lot of time making it? Then try this easy salad recipe.

Ingredients

10 ounces broccoli chopped

1 small head cauliflower chopped

1/2 cup avocado mayonnaise

1/2 cup sour cream

3 tablespoons apple cider vinegar

1/8 teaspoon stevia powder or more to taste

12 slices bacon cooked crisp and chopped

Instructions

Steam broccoli and cauliflower for a couple minutes to crisp tender. Drain and cool slightly.

In small bowl, combine mayonnaise, sour cream, apple cider vinegar, and stevia to form a dressing.

In large bowl, blend broccoli, cauliflower, bacon and dressing until well combined. Chill and serve.

Recipe Notes

The vegetables can be added raw, but we find it best to steam them slightly before adding to the salad.

For dairy-free, try adding in a non-dairy yogurt in place of the sour cream.

Nutrition Facts

Amish Broccoli Cauliflower Salad

Amount Per Serving (1 cup)

Calories 188 Calories from Fat 153

% Daily Value*

Total Fat 17g 26%

Saturated Fat 5g 25%

Cholesterol 23mg 8%

Sodium 227mg 9%

Potassium 197mg 6%

Total Carbohydrates 3g 1%

Dietary Fiber 1g 4%

Sugars 1g

Protein 4g 8%

Vitamin A 4.4%

Vitamin C 38.5%

Calcium 2.8%

Iron 2.2%

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

<![CDATA[ #rpbt-related-gallery-1 margin: auto; #rpbt-related-gallery-1 .gallery-item float: left; margin-top: 10px; text-align: center; width: 33%; #rpbt-related-gallery-1 img border: 2px solid #cfcfcf; #rpbt-related-gallery-1 .gallery-caption margin-left: 0; /* see gallery_shortcode() in wp-includes/media.php */ ]]>

Source: https://lowcarbyum.com/amish-broccoli-cauliflower-salad-recipe/

1 note · View note

bestofrepices · 5 years

Text

Skinnytaste Meal Plan (January 27-February 2)

posted January 25, 2020 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 updated WW Smart Points.

Meal Plan

So did your favorite team make it to the Super Bowl? Honestly, I am not much of a football fan, but I love a good party- tailgate or otherwise! While I have a some great choices already on the plan for Sunday, make sure you check out all the Super Bowl recipes here. Which is your favorite?

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.

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

About The Meal Plan

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 2020! There was a print error last year, but it’s perfect now! You can order it here!

(embed)https://www.youtube.com/watch?v=X6RZHTD9AM4(/embed)

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 WW Blue SP 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 (1/27) B: 2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P) L: Italian Chopped Salad (8B 8G 8P) D: Crock Pot Creamy Tomato Soup * (5B 7G 5P) with 2 Easy Garlic Knots (4B 6G 4P) Totals: Freestyle SP 17B 25G 17P, Calories 862**

TUESDAY (1/28) B: 2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P) L: Italian Chopped Salad (8B 8G 8P) D: Chicken Chimichangas (6B 8G 7P) with Quick and Delicioso Cuban Style Black Beans (1B 3G 1P)

Totals: Freestyle SP 15B 23G 16P, Calories 1,016**

WEDNESDAY (1/29) B: Overnight Oats in a Jar (5B 5G 3P) L: Chicken Salad with Lemon and Dill (1B 4G 1P) in a whole wheat tortilla (1B 1G 1P) D: Kielbasa Veggie Sheet Pan Dinner (6B 6G 6P)

Totals: Freestyle SP 13B 16G 11P, Calories 803**

THURSDAY (1/30) B: Overnight Oats in a Jar (5B 5G 3P) L: Chicken Salad with Lemon and Dill (1B 4G 1P) in a whole wheat tortilla (1B 1G 1P) D: Easy Wonton Soup (3B 3G 3P) with Spicy California Shrimp Stack (5B 5G 3P) Totals: Freestyle SP 15B 18G 11P, Calories 894**

FRIDAY (1/31) B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P) L: Chicken Salad with Lemon and Dill (1B 4G 1P) in a whole wheat tortilla (1B 1G 1P) D: Salmon Avocado Salad (5B 8G 5P)

Totals: Freestyle SP 12B 21G 12P, Calories 876**

SATURDAY (2/1) B: Easy Bagel Recipe (3B 4G 3P) with 1 egg (0B 2G 0P), 2 strips bacon (2B 2G 2P), and an orange (0B 0G 0P) L: Chicken and Shrimp Laap (4B 4G 3P) D: DINNER OUT!

Totals: Freestyle SP 9B 12G 8P, Calories 566**

SUNDAY (2/2) B: Asparagus-Pancetta Potato Hash (4B 6G 2P) L: Buffalo Chicken Dip (2B 3G 2P) and Hot Mexican Layer Dip (4B 4G 4P) with 15 baked tortilla chips (4B 4G 4P) D: Slow Cooker Pork Carnitas (3B 3G 3P) with Best Guacamole (3B 4G 3P) and 2 corn tortillas (3B 3G 3P)

Totals: Freestyle SP 23B 27G 21P, Calories 1,026**

*Freeze any leftover 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.

*Google doc

Print Shopping List

Shopping List

Produce

2 medium pears (any variety)

5 medium oranges

5 medium limes

1 medium lemon

1 small banana

1 dry pint fresh blueberries

4 baby bok choy

2 medium heads garlic

1 small and 1 large shallot

1 pound Yukon gold potatoes

1 (1-inch) piece fresh ginger

1 large English cucumber

6 large Hass avocados

1 ½ pounds asparagus

4 ounces shiitake mushrooms

1 small bunch celery

1 small bunch carrots

2 medium bunches scallions

1 large bunch cilantro

1 small bunch/container fresh basil

1 small bunch/container fresh mint

1 small bunch/container fresh dill (can sub 2 tablespoons basil or parsley in Chicken Salad, if desired)

1 small bunch/container fresh chives (can sub 1 teaspoon scallion greens in Shrimp Stack, if desired)

1 small bunch fresh Italian

½ head red cabbage

1 head butter lettuce

2 large heads Romaine lettuce

2 dry pints cherry or grape tomatoes

1 medium and 1 large vine-ripened tomatoes

1 small red bell pepper

1 large orange bell pepper

1 small red onion

1 large yellow onion

Meat, Poultry and Fish

1 ounce sliced genoa salami

1 package turkey kielbasa (you need 14 ounces)

1 pound ground chicken

1 package center-cut bacon

2 ounces pancetta (can sub bacon in Asparagus-Pancetta Hash, if desired)

½ pound raw large peeled and deveined shrimp

½ pound cooked large peeled and deveined shrimp (can sub an extra ½ pound raw and cook yourself, if desired)

2 rotisserie chickens (can buy 1 rotisserie and sub an extra pound raw breasts and cook those for Chimichangas, if desired)

1 pound (4) wild salmon fillets

1 pound (2) boneless, skinless chicken breasts

1 pound 93% lean ground turkey

2 1/2 pounds trimmed, boneless pork shoulder blade roast

Grains*

1 package low-carb whole wheat tortillas (such as La Tortilla Factory)

1 package quick oats

1 small package dry brown rice (or 1 1/3 cup cooked)

1 package unbleached all-purpose or white whole wheat flour

1 package baked tortilla chips

1 large package corn tortillas

Condiments and Spices

Extra virgin olive oil

Canola or vegetable oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Red wine vinegar

Bay leaves

Cumin

Oregano

NuNaturals liquid vanilla stevia (or your favorite sweetener)

Cinnamon

Chili powder

Garlic powder

Paprika

Regular or reduced sodium soy sauce*

Sesame oil

Rice vinegar

Furikake (such as Eden Shake, or can sub sesame seeds)

Mayonnaise

Honey

Sriracha sauce

Dijon mustard

Dried parsley

Apple cider vinegar (I like Braggs)

Asian fish sauce

Cayenne pepper

Frank’s RedHot Sauce

White vinegar

Thyme

Smoked paprika

Sazon

Adobo seasoning

Bagel toppings (optional): everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes

Italian seasoning

Dairy & Misc. Refrigerated Items

1 18-pack large eggs

1 box regular or unsalted butter

1 (8-ounce) box reduced fat cream cheese

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

1 (8-ounce) tub sour cream

1 (8-ounce) tub fat-free sour cream

1 small package blue cheese

1 small package cotija cheese

1 small wedge Pecorino Romano cheese (can sub 1/3 cup Parmesan in Tomato Soup, if desired)

1 small wedge Parmesan cheese

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

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

1 small block pepper Jack cheese

1 (8-ounce) container unsweetened almond milk

1 pint 2% milk

Frozen

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

Canned and Jarred

2 (4-ounce) cans diced green chilies

1 (28-ounce) can whole plum tomatoes in juice

1 (15-ounce) can refried beans

1 (15-ounce) can black beans

1 small jar medium salsa

1 small jar/can chipotle peppers in adobo

1 small jar roasted red peppers in water

2 (32-ounce) cartons low sodium chicken broth

1 (32-ounce) carton reduced sodium chicken broth

Misc. Dry Goods

Baking powder

1 small package chia seeds (if buying from bulk bin, you need 1 ½ tablespoons)

1 small package coconut flour (if buying from bulk bin, you need 1 teaspoon)

1 small bag chopped pecans or walnuts

*You can buy gluten free, if desired

Print Shopping List

posted January 25, 2020 by Gina

The post Skinnytaste Meal Plan (January 27-February 2) appeared first on All Repices.

from WordPress https://ift.tt/2tSJH0O via IFTTT

#IFTTT #WordPress

0 notes

bestofrepices · 5 years

Text

Free Meal Plan (October 28-November 3)

posted October 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 WW SmartPoints®.

Meal Plan

Happy Halloween week to all that celebrate, I hope it is filled with lots of treats and no tricks! These French Bread Mummy Pizzas are simple and super cute and these bite size Pumpkin Cheesecake Shooters are perfect for any party!

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

About The 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!

(embed)https://www.youtube.com/watch?v=X6RZHTD9AM4(/embed)

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!

MONDAY (10/28) B: Classic Egg Salad (3) on 1 slice whole grain bread (3) L: Shredded Raw Brussels Sprout Salad with Bacon and Avocado (7) D: 1 ¼ cup Skinny Macaroni and Cheese Soup with Broccoli (6)

Totals: Freestyle SP 22, Calories 894*

TUESDAY (10/29) B: Classic Egg Salad (3) on 1 slice whole grain bread (3) L: Shredded Raw Brussels Sprout Salad with Bacon and Avocado (7) D: Baked Chicken Parmesan (4) with 1 cup whole wheat spaghetti (5) and a green salad** (2)

Totals: Freestyle SP 24, Calories 1,082*

WEDNESDAY (10/30) B: Classic Egg Salad (3) on 1 slice whole grain bread (3) L: LEFTOVER Baked Chicken Parmesan (4) with 1 cup whole wheat spaghetti (5) D: Korean Beef Rice Bowls (10)

Totals: Freestyle SP 25, Calories 1,114*

THURSDAY (10/31) B: Classic Egg Salad (3) on 1 slice whole grain bread (3) L: LEFTOVER Baked Chicken Parmesan (4) with 1 cup whole wheat spaghetti (5) D: Turkey Chili Taco Soup (0) with 2 tablespoons cheddar cheese (2), and 1 ounce (about 18) baked tortilla chips (3)

Totals: Freestyle SP 20, Calories 1,119*

FRIDAY (11/1) B: PB + J Yogurt (6) L: LEFTOVER Baked Chicken Parmesan (4) with 1 cup whole wheat spaghetti (5) D: Skillet Fish Fillet with Tomatoes, White Wine and Capers (2) (recipe x 2) with Broccoli and Orzo (4)

Totals: Freestyle SP 21, Calories 1,113*

SATURDAY (11/2) B: Pumpkin Cream Cheese Muffins (7) with a banana (0) L: Houston’s Grilled Chicken Salad (7) D: DINNER OUT!

Totals: Freestyle SP 14, Calories 640*

SUNDAY (11/3) B: LEFTOVER Pumpkin Cream Cheese Muffins (7) with a banana (0) L: Broccoli Cheese and Potato Soup (7) D: Salisbury Steak with Mushroom Gravy # (5) with Instant Pot Mashed Potatoes (5) Totals: Freestyle SP 24, Calories 903*

*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 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, and ½ cup light vinaigrette. Boil an extra 6 ounces spaghetti for lunch leftovers. # Freeze any leftover you/your family won’t eat

**google doc

Print Shopping List

Shopping List

Produce

10 ounces Brussels sprouts (or 3 cups pre-shredded)

8 medium bananas

3 pounds Russet potatoes

1 large cucumber

1 small bunch carrots

1 small bunch celery

2 medium head garlic

1 small (4-ounce) Hass avocado

1 small jicama

8 ounces sliced mushrooms

3 pounds broccoli florets

1 (1-pound) clamshell mixed baby greens

1 small bunch scallions

1 small bunch fresh Italian parsley

1 (3-inch piece) ginger root

1 small red bell pepper and 1 medium (any color) bell pepper

¼ pound seedless grapes

1 medium lemon

1 medium lime

1 medium vine-ripened tomato

1 small red onion

1 small white onion (can sub 1 teaspoon yellow or green onion in Chicken Salad, if desired)

1 small, 1 medium and 1 large yellow onion

Meat, Poultry and Fish

1 small package center-cut bacon

2 pounds 93% lean ground beef

3 pounds (6) boneless, skinless chicken breasts

1.3 pounds 99% lean ground turkey

1 pound 93% lean ground turkey

1 ½ pounds (4) Fluke, Flounder or Halibut fillets

Grains*

1 small loaf whole grain bread

1 small bag baked tortilla chips (or make your own with corn tortillas)

1 small bag tortilla strips (can sub ½ cup crushed baked chips on Houston Salad, if desired)

1 (16-ounce) package dry orzo pasta

1 (16-ounce) package dry elbow pasta

1 (16-ounce) package whole wheat spaghetti

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

1 small container seasoned whole wheat breadcrumbs (can sub ½ cup plain crumbs and add your own Italian herbs in Chicken Parmesan, if desired)

1 small container plain breadcrumbs

1 package unbleached all-purpose flour

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

Condiments and Spices

Extra virgin olive oil

Canola or vegetable oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Mayonnaise

Paprika

Dijon mustard

Red wine vinegar

Nutmeg

Mustard powder

Sesame oil

Crushed red pepper flakes

Gochujang

Reduced sodium soy sauce*

Sesame seeds

Reduced sodium taco seasoning (or make your own)

Pumpkin pie spice

Cinnamon

Coconut oil

Vanilla extract

Unseasoned rice vinegar

Honey

Worcestershire sauce

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

Dairy & Misc. Refrigerated Items

1 dozen large egg

1 medium wedge fresh Parmesan cheese

1 small package sliced 2% American cheese

1 (8-ounce) block 1/3 less fat cream cheese

1 tub whipped butter

1 small box butter

2 (8-ounce) bags reduced fat shredded sharp cheddar cheese

1 (8-ounce) bag shredded cheddar cheese (can sub ½ reduced fat in Taco Soup, if desired)

1 (8-ounce) bag reduced fat (or part-skim) mozzarella cheese

1 pint 1% buttermilk

1 small tub light sour cream

1 pint nonfat milk

1 (6-ounce) container nonfat plain Greek yogurt

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) can no salt added kidney beans

1 (8-ounce) can tomato sauce

1 (16-ounce) can fat free refried beans

1 small jar capers

1 jar smooth peanut butter

1 small jar reduced sugar grape jelly

1 (15-ounce) can pumpkin puree (not pumpkin pie filling)

1 jar marinara sauce (I like Dellalo Pomodoro)

2 (32-ounce) cartons reduced or low sodium chicken broth

1 (32-ounce) carton beef broth

1 (4-ounce) or (5.3-ounce) tube tomato paste

Misc. Dry Goods

1 small package Light brown sugar

1 small package unsalted peanuts (if buying from bulk bin, you need 1 teaspoon)

1 small package raw sugar

Baking soda

1 bottle white wine (whatever you like)

*You can buy gluten free, if desired

Print Shopping List

posted October 26, 2019 by Gina

The post Free Meal Plan (October 28-November 3) appeared first on All Repices.

from WordPress https://ift.tt/2G4Q3wS via IFTTT

#IFTTT #WordPress

0 notes

bestofrepices · 5 years

Text

Skinnytaste Meal Plan (February 5-February 11)

posted February 3, 2018 by Gina

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.

January is gone, where did the time go? You may have heard about the passing of my Dad, I am trying to honor him by cooking all the recipes he made and loved.Crepes are one of those dishes, which I also happen to make for my daughter every weekend. They are easy to make ahead for the week, and can be made with whole wheat or gluten-free flour.

Hope everyone is enjoying these meal plans! If you’re new to my meal plans, I’ve been sharing free, 7-day flexible 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. You should aim for around 1500 calories* a day.

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!

MONDAY (2/5) B: Gluten Free, Dairy-Free Blueberry Oatmeal Muffins (5) and a banana (0) L: Lentil Bowls with Avocado, Eggs and Cholula (2) D: Pasta Fagioli Soup (5) and 2 Easy Garlic Knots (4) Totals: Freestyle Points 16, Calories 1,029*

TUESDAY (2/6) B: Gluten Free, Dairy-Free Blueberry Oatmeal Muffins (5) and a banana (0) L: Lentil Bowls with Avocado, Eggs and Cholula (2) D: Crock Pot Chicken Taco Chili (0) over ½ cup brown rice (3) with 2 tablespoons reduced fat cheddar cheese (1) Totals: Freestyle Points 11, Calories 969*

WEDNESDAY (2/7) B: Gluten Free, Dairy-Free Blueberry Oatmeal Muffins (5) and a banana (0) L: LEFTOVER Pasta Fagioli Soup (5) D: One Skillet Chicken with Bacon and Green Beans (2) and Skinny Garlic Mashed Potatoes (5) Totals: Freestyle Points 17, Calories 884*

THURSDAY (2/8) B: 2 scrambled eggs (0), 1 piece whole wheat toast (2) and an orange (0) L: LEFTOVER Crockpot Chicken Taco Chili (0) over ½ cup brown rice (3) with 2 tablespoons reduced fat cheddar cheese (1) D: Spiralized Shanghai Beef and Broccoli (7) Totals: Freestyle Points 13, Calories 1,005*

FRIDAY (2/9) B: 2 scrambled eggs (0), 1 piece whole wheat toast (2) and an orange (0) L: LEFTOVER Crockpot Chicken Taco Chili (0) over ½ cup brown rice (3) with 2 tablespoons reduced fat cheddar cheese (1) D: Flounder Milanese with Arugula and Tomatoes (3) Totals: Freestyle Points 9, Calories 876*

SATURDAY (2/10) B: Caramelized Onion, Red Pepper and Zucchini Frittata (2) L: LEFTOVER Crockpot Chicken Taco Chili (0) over ½ cup brown rice (4) with 2 tablespoons reduced fat cheddar cheese (1) D: DINNER OUT Totals: Freestyle Points 6, Calories 527*

SUNDAY (2/11) B: Czech Crepes with Berries and Cream (4) and tea (0) L: Skinny Buffalo Chicken Strips (1) with Low Fat Creamy Blue Cheese Dressing (1) D: Mini Bell Pepper Loaded Turkey Nachos (5) with Best Guacamole (3), Easy No Cook Salsa (0) and Tostones (Twice Air Fried Plantains) (5)

Totals: Freestyle Points 19, Calories 683*

Print Shopping List

Shopping List:

Produce

3 bananas

3 oranges

1 bunch celery

1 bunch fresh cilantro

3 limes

2 large heads garlic

1 (6-ounce) container fresh blackberries

1 (6-ounce) container fresh raspberries

1 (6-ounce) container fresh blueberries

1 (12-ounce) container fresh strawberries

1 medium red bell pepper

1 small piece fresh ginger

1 small bunch or bag baby arugula (you need 4 cups)

1 small (4-ounce) and 3 medium (5 ounces) Hass avocados

1 dry pint grape tomatoes

1 medium carrot

1 medium shallot

2 large heads broccoli (buy those with large stems)

1 small bunch fresh Italian parsley

2 medium white onions

2 small yellow onion

1 medium zucchini

1 small and 1 large lemon

1 small package fresh thyme (or sub 1 tsp parsley in Skillet Chicken, if desired)

8 ounces French green beans 2 pounds (4 medium) Yukon gold potatoes

1 small container fresh basil (or sub 1 tsp dried basil in Taco Chili, if desired)

1 small container fresh oregano (or sub ½ tsp dried oregano in Taco Chili, if desired)

1 large jalapeno

1 small red onion

1 bag mini rainbow peppers (you need 21)

2 green plantains

Meat, Poultry and Fish

2 ½ pounds (5) boneless, skinless chicken breasts

12.5 ounces (8) boneless, skinless chicken tenderloins

1 package center-cut bacon

10 ounces (2) sirloin steaks, 1” thick

1 pound (4) skinless flounder filets

1 pound 93% lean ground turkey

Grains

1 small package quick oats*

1 small box dry Ditalini pasta or other small pasta*

1 (2-pound) bag all-purpose flour*

1 bag dry brown rice

1 small package 1oo% whole grain bread*

1 container seasoned bread crumbs*

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

Hot sauce (such as Cholula)

Bay leaves

1 packet reduced sodium taco seasoning**

Cumin

Chili powder

Hoisin sauce

Reduced sodium soy sauce

Toasted sesame oil

1 small box or bag granulated sugar

Garlic powder

Paprika

Frank’s RedHot Sauce

Canola (or coconut) oil

Light mayonnaise

White wine vinegar

Vanilla extract

1 small bag or box brown sugar

1 small bag or box powdered sugar

**If you can’t find reduced sodium taco seasoning, you can make your own with the ingredients in this list PLUS onion powder and dried oregano

Dairy & Misc. Refrigerated Items

1 small container unsweetened almond milk

2 dozen eggs (or 1 dozen PLUS 1 (16-ounce) container liquid egg whites)

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

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

1 (8-ounce) container light sour cream

1 (12-ounce) container skim milk

1 wedge fresh parmesan cheese

1 pint 1% milk

1 (10-ounce) tub Truwhip Light whipped topping

1 small wedge bleu cheese

1 small box butter

1 package cooked lentils (buy dry if you can’t find cooked)

1 small block sharp cheddar cheese (you need 1 cup shredded)

Frozen

1 (10-ounce) package frozen corn kernels

Canned and Jarred

1 small jar unsweetened apple sauce

1 (15-ounce) can cannellini beans

1 (15-ounce) can tomato sauce or crushed tomatoes (I like Tutturosso)

1 (15.5-ounce) can black beans

1 (15.5-ounce) can kidney beans

2 (8-ounce) can tomato sauce

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

1 (4-ounce) can chopped green chili peppers

1 (32-ounce) box fat free chicken broth (or vegetable broth for vegetarians)

1 (32-ounce) box reduced sodium chicken broth

1 (2.25-ounce) can sliced black olives

1 (14.5-ounce) can diced tomatoes (I like Tutturosso)

Misc. Dry Goods

1 small bag lentils (if you can’t find cooked)

Hot tea (your choice)

1 bottle crisp white wine, such as Sauvignon Blanc (you need ½ cup)

Baking powder

Baking soda

*regular or gluten free

Print Shopping List

posted February 3, 2018 by Gina

The post Skinnytaste Meal Plan (February 5-February 11) appeared first on All Repices.

from WordPress https://ift.tt/2QxY3ej via IFTTT

#IFTTT #WordPress

0 notes