In America today, food choices are abundant. Unfortunately, many choices are not healthy for our bodies to consume on a regular basis. Foods like many processed pre-packaged meals, fast food, white sugar laden foods are just a few. There are so many additives and preservatives out there as well. I have chosen to make a concerted effort to buy and cook nutritious foods for my family. This blog reflects healthy recipes and information on healthy eating. I try to reflect a balanced diet where healthy eating is the norm.
Last week was one of those weeks where things did not exactly go as planned. So we actually ended up not eating several of the meals I had planned. Therefore, that means we're having them this week. I'm adding spaghetti to the mix. Also, following the menu you will find tips for the busy mom who wants to eat healthy but doesn't have a lot of time during the week. The tips will go along with portions of my menu plan to provide practical ways for the busy mom to implement those aspects of my meal plan for this week.
Meal
Monday
Tuesday
Wednesday
Thursday
Friday
Breakfast
Oatmeal with fresh fruit, ½ egg, whole grain toast
Oatmeal with fresh fruit, ½ egg, whole grain toast
Oatmeal with fresh fruit, ½ egg, whole grain toast
Oatmeal with fresh fruit, ½ egg, whole grain toast
Oatmeal with fresh fruit, ½ egg, whole grain toast
Tips for the Busy Mom This week there are several things that can be made ahead so that they are ready for the week ahead. If you work during the week, set aside some time on the weekend for meal/snack preparations. I try to keep things simple, but time is still needed to accomplish a healthy menu plan. Here's some tips to help you accomplish healthy eating on limited time.
Homemade Bread: This can be made on the weekend and you'll have nutritious bread throughout the week. Use your own favorite recipe or try the one HERE. This is the recipe I use except that I take out 3 tbsps. flour and put in 3 tbsps. vital wheat gluten. I also use evaporated cane juice for the brown sugar. I also use all whole wheat flour - no white flour. So that means I use 3 cups whole wheat flour. It turns out well. Just be sure to bring all the ingredients to room temperature before making it. Also be sure to allow the bread dough proper rising time. I put all the ingredients in the bread machine and use the dough cycle. I oil my loaf pan and then shape the dough to a loaf shape and place it in the pan. I then flip it over which means the top of the dough now has oil on it to help keep it moist while rising. I set the oven to 200 degrees and let it warm up just a bit and then turn the oven off. I let the bread rise in the oven until it is doubled in size. This is also important. Then when it's doubled in size, I simply turn the oven on to the proper temperature and let it bake for about 30 minutes - until lightly golden brown on top.
Eggs for breakfast: Eggs are so quick and easy that it really doesn't take much time at all to make them each morning. I may spend 15 minutes making our breakfast each morning. It may seem easier to just grab a poptart or granola bar or pour a bowl of cereal. But providing a breakfast of oatmeal, eggs and toast is packed with nutrition and will help you jumpstart your day the right way in a relatively short amount of time.
Homemade Nut Butter: Making homemade nut butter couldn't be easier. You can follow the recipe here on my blog. It takes no time at all. You can do this on the weekend and you're set. Depending on how much you make, you might not need to make anymore for a couple of weeks. What's nice about making your own is that you control what goes in it and you can choose whatever type of nut you want to use. Homemade nut butter can be stored in the refrigerator for up to one month.
Homemade Pita Chips and Bean Dip: Both of these can be made ahead of time. And then you have a healthy lunch, dinner, or snack already ready and waiting. Just top with your favorite fresh veggies and you're good to go.
Muesli: This can be made ahead and stored in the refrigerator. This is a versatile recipe. You can add different dried fruits and nuts. It can be eaten by itself with warm milk, as a topping on yogurt, and as a topping on fresh fruit.
Dinner will most likely be your biggest challenge. Plan out your meals or feel free to adapt the ones we're having this week. I don't have all the recipes posted though. After you have planned your meals, think ahead by prepping any veggies that need to be chopped up. That will save you time. Try making a double batch of a meal so that you will have leftovers and won't have to cook the next night. Spaghetti and soups are perfect for double batches.
