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.
Some sort of whole grain pasta dish (I'm going to be creative here.)
Leftovers
Bedtime Snack
Plain Yogurt with Muesli, Fresh Fruit
Plain Yogurt with Muesli, Fresh Fruit
Plain Yogurt with Muesli, Fresh Fruit
Plain Yogurt with Muesli, Fresh Fruit
Plain Yogurt with Muesli, Fresh Fruit
The milled flax seed can be bought at Wal-mart.I got a small box for $1.78. You can also take whole flax seeds and grind them in a coffee grinder and put it in all kinds of things:oatmeal, breads, etc.I was just recently blessed with a brand new coffee grinder. So I can now grind up my own flax seeds (which I already have a bag of).
Also, our electricity went out last week for almost two days so we didn't have all the scheduled meals for last week. I've carried those over to this week.
This week we're having some of our favorites more than once. You'll notice some of our snacks are the same each day. My daughter especially likes plain yogurt with muesli and fresh fruit. So we're going to have that a lot this week. It's such a healthy snack that I certainly don't mind her having it each day. We also have to try and keep things more simple this week because we may be quite busy. So instead of getting caught up in the busyness and reaching for quick meals and snacks that are less nutritious, I'm trying to keep it simple yet healthy.
If I have time this week, I'll try to post some recipes. With the potential of a busy week, I don't know how much time I'll have. However, I think that my blogging will be a reprieve from the busyness for me.
Here is our menu for this week beginning with Tuesday. When a serving is given, that is a serving for one person. For example, Wednesday's breakfast is oatmeal with fresh fruit and raisins, 1/2 egg, and 1 piece whole grain toast. That is what each person will have. In addition, I am making two dinners this week that will make enough for two meals each.I am spacing them out by having minestrone one night then the red beans and rice the next night.The next two nights we’ll have the leftovers.Typically, when I make oatmeal with raisins and/or fresh fruit, I don’t put any sweeteners in it for me.I do put a little agave syrup in my daughter’s as she’s not quite ready to eat oatmeal unsweetened.She still prefers it sweetened at least a little.The whole grain cracker I mention is a bigger sized thicker cracker.So one is plenty.I have a separate menu for our 11 month old.
We drink water throughout the day and then have some hot tea at night. Usually we'll have decaf. green tea or herbal tea. I typically drink mine unsweetened. I will put a little natural sugar (evaporated cane juice or agave syrup) in my daughter's tea as she doesn't like unsweetened tea.
Meal
Monday
Tuesday
Wednesday
Thursday
Friday
Breakfast
Steak and veggie omelette, 1 piece whole grain toast,
Oatmeal with fresh fruit and raisins,½ egg, 1 piece whole grain toast
Oatmeal with fresh fruit and raisins,½ egg, 1 piece whole grain toast
Muesli with milk, fresh fruit, whole grain toast with peanut butter
A.M. Snack
Fresh fruit salad with nuts and whole grain cracker
Celery with peanut butter and raisins
Raw veggies and hard-boiled egg
Nuts and raisins
Lunch
Tuna burger pita (whole grain) with fresh veggies
Tuna burger pita (whole grain) with fresh veggies
Baked chicken on whole grain pita bread with fresh veggies
Whole grain pasta tossed with baked chicken, olive oil and seasonings, fresh veggies
P.M. Snack
Celery with peanut butter and raisins
Fruit smoothie with peanut butter and whole grain cracker
Fruit smoothie with peanut butter and whole grain cracker
Fruit smoothie OR fresh fruit, peanut butter and whole grain cracker
Dinner
Homemade minestrone soup
Red beans and rice with raw veggies or steamed broccoli
Homemade minestrone soup
Red beans and rice, raw veggies or steamed broccoli
Bedtime Snack
Plain yogurt with muesli, raisins and ½ tsp. agave syrup
Fresh fruit with plain yogurt and muesli
Plain yogurt with muesli, raisins and ½ tsp. agave syrup
We're eating more whole foods and less sugar. Last week, we had very little processed foods as well. Most of the week we ate foods I prepared using whole foods - not canned or processed foods (with the exclusion of some whole grain egg noodles). Some meals were really good. Others weren't. Some recipes were keepers. Some weren't. I've made a couple of treats that have no sugar in them and I thought they were pretty tasty. I hope to share those with you this week. One recipe is for whole grain muffins that are packed with nutrition. The other is for what is called an apple tart but it really isn't a tart. Nonetheless, it is really yummy. I just enjoyed a small bowl of it a little while ago. Both of these recipes have a balance of carbs and protein with the benefit of no sugar. This week, I hope the new recipes will all be delicious and ones to keep. Here's our menu:
White Bean Chili
Mexican Beef Wraps
A Quinoa, Chicken, and Veggie Dish over Raw Spinach (Made this last night and it is absolutely delicious!)
Possibly Hamburgers with Homemade Bread and Raw Veggies to Top Them Along with a Side of Sweet Potato Wedges
Mango Chicken with Rice or Quinoa and Steamed Carrots
We'll be eating with my parents one night.
Breakfast Options Homemade Muesli (very healthy and good for the colon!)
Homemade Oatmeal with Dried Fruit (maybe a little honey or agave syrup) with Toast and Eggs
Veggie Omelette with Toast
Lunch Options Seasoned Chicken on Homemade Bread, Fresh Veggies
Leftovers
Peanut Butter on Homemade Bread with All-Fruit Preserves (No refined sugar) and Fresh Veggies on the Side
Snack Options Apple Waldorf Salad
Fresh Cranberry Salad
Fresh Fruit and Veggies
Sugar-free Smoothies
Apple Tart
Lots of Water, Green Tea, and Herbal Tea
I try to get fruits in our menu in our snacks and breakfast. I try to get in our veggies in lunch and dinner.
The recipe for the Quinoa, Chicken, and Veggie dish is below.
Hope everyone has a wonderful week!
For more Menu Plan Mondays, visit Laura by clicking HERE.
Well....if you read my post about the healthy, sugar-free smoothie, then you know I'm going even more healthier! This week, our meals reflect a healthier balance of carbs and protein, plenty of fresh fruits and veggies, very minimal sugar, and smaller portions. Here's our menu:
Oven Roasted Turkey and Vegetables over Brown Rice
Vegetarian Chili
Whole Grain Pasta Tossed with Veggies and Roast Beef, Salad
BBQ Beef with Homemade Sweet Potato Wedges
Spice-Crusted Tilapia with Brown Rice Pilaf and Steamed Veggies
We'll probably have one night of leftovers.
We'll be eating with my parents one night.
Breakfast Options Homemade Muesli (very healthy and good for the colon!)
Homemade Oatmeal with Dried Fruit (maybe a little honey) with Toast and Eggs
Veggie Omelette with Toast
Lunch Options Healthy Egg Salad on Homemade Bread, Fresh Veggies
Seasoned Chicken on Homemade Bread, Fresh Veggies
A Yummy Green Salad with Lots of Goodies Topped with a Homemade Olive Oil Balsamic Vinegar Dressing
Snack Options Apple Waldorf Salad with Melba Toast
Egg Salad on Toast
Fresh Fruit and Veggies
Sugar-free Smoothies
Lots of Water, Green Tea, and Herbal Tea
Hope everyone has a wonderful week!
For more Menu Plan Mondays, visit Laura by clicking HERE.
