All posts filed under: Menu Planning

Let’s Supper: 9th Edition!

The holiday season brings a ton of EXTRAS to the to-do list. De-stress with a comforting, nutritious, and simple meal at home.  *Note: All recipes serve 4. Supper 1: Squash & Sweet Potato Soup Preheat oven to 400 degrees. Drizzle olive oil over roughly chopped butternut squash (1 – 2 pounds), 2 small sweet potatoes, and 1 yellow onion on baking sheet. Season with a tablespoon curry powder, teaspoon cinnamon, teaspoon nutmeg, salt, and pepper. Roast for 30 – 40 minutes until lightly brown and tender. Transfer veggies to deep stock pot over with 1 – 2 tablespoons butter over medium heat. Begin to mash veggies to release flavor. Add 2 cups of low sodium, veggie broth and 1 cartoon of culinary coconut cream. Allow to simmer for 5 minutes before blending with immersion blender or stand blender. Transfer back to stock pot and bring back to simmer. Option to add toasted and buttered, gluten free bread on side. (I prefer “Food for Life” flax and rice gluten free bread). Supper 2: Kale & Cabbage Salad …

Let’s supper: 8th Edition!

Creativity in quick and easy weeknight meals often gets lost. This week lets take it up a notch with interesting but delicious plates! *Note: All recipes serve 4.   Supper 1: Creamy Tomato Soup In a stock pot, heat 3 tablespoons of extra virgin olive oil (cold pressed). Add 4 chopped shallots and 2 chopped cloves of garlic. Season with salt and pepper and cook for 4 – 5 minutes over medium heat. Stir in 1/2 cup white wine while scraping bottom of pan for 2 – 3 minutes. Add 4 cups vegetable broth (low-sodium), 1 cup full-fat coconut milk, 1/2 cup sundried tomatoes, 2 teaspoons oregano, 1 teaspoon red pepper flakes. Reduce heat and allow to simmer for 30 minutes. Remove from heat and add 1 cup of basil leaves. Using a regular blender or immersion blender, blend until smooth. Add 2 teaspoons of balsamic vinegar, 1 – 2 teaspoons of maple syrup. Blend again. Serve with an extra drizzle of coconut milk and basil. *Recipe from http://www.loveandlemons.com.  One of my fav’s! Even those these …

Let’s Supper: 7th Edition!

Fall is officially here and so comes the soups back into the mix.  Add in a Spanish egg dish, a good shrimp stir fry, an interesting Thai, gluten-free option, and the week is complete. *Note: All recipes serve 4.   Supper 1: Bison & Black Bean Chili Heat a large soup pot over medium-high heat. Add 2 tablespoons of coconut oil followed by 1 pound of ground bison (substitute high quality, grass-fed beef for bison if desired). Add 1 large, diced sweet potato and 1 large, diced onion to pot and cook for 5 minutes. Add 2 tablespoons garlic, 3 tablespoons chili powder, 1 tablespoon cumin, 1 teaspoon of cayenne (optional for heat), salt, and pepper to taste. Stir to incorporate into mixture. Add 3 cups water (or beef stock) and cover for 10 – 12 minutes or until potatoes are tender. Uncover and add 2 15-oz cartons black beans, 1 carton diced tomatoes, and juice of 1 lime. Increase heat to return to simmer for 5 minutes. To serve, scoop into bowls and top …

Let’s Supper: 6th Edition!

After working all day, coming home and cooking is a hard ask. However, it becomes a bit easier when you have a plan. Here are four simply but delicious meal ideas and recipes. Look below for the grocery list too. Supper is served! *Note: All recipes serve 4. Supper 1: Pasta with Brown Butter Sweet Potato Sauce (meat free) Preheat oven to 450 degrees. Roast 1 large (or 2 smaller) sweet potatoes in the oven for 45 minutes to 1 hour. (Cook in microwave if low on time.) After cooked, allow potatoes to cool for easy handling. In a large saucepan, heat 3 tablespoons of butter. Allow to cook for 4 minutes over low to medium heat to slowly brown. Turn the heat down and add the flesh of the sweet potatoes.  Mash with a fork into the butter and add 1 cup of culinary coconut cream. (If you cannot find this product, you can use regular cream or whole fat Greek yogurt.) Turn heat down and allow to simmer. Season with salt, pepper, and …

Complex, Natural Carbohydrates to Balance Any Meal!

Balancing out the amount and TYPE of carbohydrates in your day is a real challenge. While I do not encourage a no-carbohydrate eating pattern, I do encourage a NATURAL, HIGH FIBER, and MODERATE carbohydrate eating plan. (If you need any help understanding why, check out my post Why Controlling Blood Sugar Matters.) Use the following list as a resources to gain ideas, meal plan, and shop. Remember, during a meal only fill ¼ (25%) of your plate, bowl, or  whatever with these guys. Carbohydrate Go-To’s: Sweet potatoes Yams Pumpkin Butternut squash Plantain Quinoa Brown rice Black rice Wild rice Vegetable Pastas: black bean or red lentil Gluten-free pastas: brown rice, quinoa Lentils: red, green Beans: chickpeas, cannelloni, black, pinto, kidney For a bonus, here are some great lower glycemic fruit that fit perfectly as a snack when paired with nuts, nut butter, or cheese (raw, grass-fed cheese). Blackberries Cranberries Lemons Limes Raspberries Strawberries Avocados Coconuts Olives Pineapples Tangerines Grapefruits Pomegranates Blueberries

Let’s Supper!

Eating a home-cooked, balanced plate on most nights of the week is the BEST way to control what goes into your body and what “mystery” food additives stay out.  It is also an amazing way to restore your soul and spirit at the end of a long day with good and healthy food with loved ones.  The following recipes are meant to be simple, tasty, and balanced. (No culinary schooling required.) For easy shopping, see the grocery list at the bottom!  *Note: All recipes serve 4.  Supper 1: Spring Tortilla Espanola See my post Spring Tortilla Espanola for this egg and potato recipe! Supper 2: Cajun Shrimp and Sausage Skillet Season 1 pound of medium shrimp with Old Bay seasoning and cook for 1 minute on each side in 1 tablespoon of olive oil, place on plate.  Cut up 6 oz of pre-cooked smoked sausage (nitrate, additive, preservative free) and sauté in same pan with 2 diced bell peppers, 1 medium onion diced, 1 zucchini diced, garlic for 10 minutes.  Add ¼ cup of liquid such as water …