Tuesday, August 9, 2022

Rice all Week

     I’m a busy person, but I love to eat, and eat well.  So, I have to calculate my time in the kitchen to go the farthest, and make every minute count!  Such is the case with my Rice all Week.  I make up 6 servings at a time, divide into containers, store in the fridge ready to grab.  These can be added to any lunch or dinner, and turn into a quick salad very easily!  Each serving is only 174 calories, 38.8g carbs, 1.3g fiber, 37.5g net carbs, 3.3g protein and zero fat.  I love throwing mine together on a Bed of Greens with an Avocado, a Protein or just Beans, and topped with a Tablespoon of Balsamic.  Such a good staple to have on hand all week!!!

Ingredients for 6 serving~

1.5 cups Rice

3 cups Water

1 large chopped Onion

1 Tablespoon Chicken Bouillon (optional, but adds flavor)

Everything Bagel Seasoning (optional, but adds flavor) 

     Combine Rice, Water, Onion, and Bouillon in sauce pan, bring to boil, reduce to simmer for 15 minutes with lid, remove, cool, divide into 6 equal containers and season with Bagel Seasoning, if desired.  Enjoy πŸ˜‰ 


My Protein Shake


     I like things easy, and in abundance.  So each week I make 8 days worth of shakes to keep in the fridge, I am able to pull them out in the morning, add my Greens and Fruit, and I am out the door.  Where did I come up with the magic number 8…it’s how many containers I have on hand for my Magic Bullet…duh.  Each shake is 220 calories, 16g carbs, 10.5g fiber, 5.5g net carbs, 29g protein and 5.5g fat.  Can you believe the protein and fiber packed into those calories!!!???  BTW, full disclosure, this is NOT a sweet shake!  It can be with extra fruit, but I am trying very hard to eliminate all processed sweeteners from my life and stick to single ingredient foods as much as possible.  Believe me, in time your taste buds do adjust and adapt, and even appreciate the real taste of food!!!  Just try it!

Ingredients for one serving~

Containers for as many Shakes as you are making

1 scoop unsweetened Protein Powder (I use Quest Multi Purpose Mix~minimal ingredients and a combination of Whey and Casein~slow and fast acting Protein)

2 Tablespoons Ground Flaxseed (be sure to use Ground, Whole Seeds don’t absorb in blood stream like the benefits from Ground)

2 Cups (or one giant fist full) Baby Spinach Leaves

1/3 cup frozen Raspberries (I use frozen to take the place of Ice, and feel free to increase fruit for more sweetness, or sub with favorite Berry or Fruit)

Water (about 1 cup per shake, adjust as desired)

     Using as many containers as desired, add Protein Powder, Flaxseed, and Water to each container with lid, shake to combine and store in the fridge.  The Flax Seeds with allow the Shakes to thicken as they sit.  When ready to use, unscrew lid and add Greens and Fruit, blend til smooth.  Enjoy πŸ˜‰ 

Sunday, August 7, 2022

Sweet Potato Salad

     There are days that the planets align and all my ingredients fall into place.  Otherwise know as, Sweet Potato Salad.  I am open to additions and subtractions as your heart…errr tummy…desires.  My only must have is that beloved orange tuber.  Feel free to switch proteins, vegetables or fruit, but you will want to know my combination, because it is the best of the best, and not to be missed.  This is definitely one to try! 

Ingredients (amounts depend on how many Salads you are making)~

Sweet Potatoes

Olive Oil

Seasoning as desired

Corn on the Cob, in Husk

Mixed Greens (I used Romaine, Kale, Broccoli, Carrots, Red Bell Pepper, edit as desired)

Diced Grilled Chicken (sub with favorite protein)

Avocado, diced

Strawberries (sub with favorite Berry or other fruit)

Sliced Purple Onion

Chopped Pecans

Everything Bagel Spice (optional but I highly recommend it)

Balsamic Vinegar (I use California Balsamic Ruby Red Onion)

     Clean and dice Sweet Potato, lightly coat with Olive Oil, season as desired, bake at 425 for 30-40 minutes, stir once, set aside.  Add Corn on the Cob while still in the husk to microwave and cook for 2 minutes, remove, peel off husk, shave kernels off Cob, set aside.  Add mixed Greens to Salad bowl, top with diced Chicken or other protein, Sweet Potato, Corn, Avocado, Berries, Onions, Pecans, Seasoning, and top off with Balsamic Vinegar.  Enjoy πŸ˜‰ 

Steel Cut Oats

     I have a way to create 8 servings of breakfast, and even better they are in “to-go” containers ready to walk out the door at a moments notice.  Not to mention, this can work great as a pre/post workout fueling as well…I’m not picky!  Each of the 8 servings are only 247 calories, 52g carbs, 8g fiber, 44g net carbs, 6g protein and 3g fat.  These store great in the fridge for 8 days, just as good on the last day as the first.  Make your mornings easy and give this one a try!  As an added bonus, this is completely sugar free, only using all natural single ingredients, health in every bite!😊  PS  If you want more protein then feel free to add a scoop of unsweetened protein powder, or have eggs on the side.

Ingredients for 8 servings~

10 cups water

2 cups Steel Cut Oats

10oz bag shredded Carrots

2 large ripe Bananas

4 large Apples (I like Fuji, Honeycrisp, or Envy)

     Add Water, Oats, Carrots and Bananas to large pot, bring to boil, reduce to simmer for 30 minutes.  Meanwhile, divide Apples in half, remove core and stems, chop each half and add each half to each of the 8 containers.  When Oat mixture has cooled, add a rounded cup to top of Apples in each container til equally divided.  Add lids, and store in fridge.  Enjoy πŸ˜‰ 

Saturday, August 6, 2022

Blueberry Zucchini Snack Cake

  Since I have gone sugar free, I have discovered a whole new way to enjoy my diet with out suffering.  I never miss flavor, or the good feels that come from taking care of myself.  My Blueberry Zucchini Snack Cake is no exception to this rule, and may be one of my new favorites.  Each of the 12 pieces are only 193 calories, 27.5g carbs, 4.2g fiber, 23.3g net carbs, 8.9g protein and 5.9g fat.  This will be a perfect way to start your day, or carry with you out the door.  Just make sure it gets into your life in some way!πŸ˜‰

Ingredients for 12 servings~

8oz Zucchini

3 large ripe Bananas

6 extra large Eggs

5.3oz container Fage 0% Greek Yogurt

3 cups Oats

1 teaspoon Baking Powder

Dash Cinnamon

Dash Vanilla

1 pint Blueberries, divided in half

1/4 cup chopped Pecans

     Grate Zucchini into dish towel and wring out excess liquid, set aside.  Meanwhile, add Bananas to mixing bowl and use Beaters til smooth, continue to incorporate Eggs, then Yogurt, as well as Zucchini, Oats, Baking Powder, Cinnamon and Vanilla.  Then gently stir in 1 cup of the Blueberries and pour into 9X13 parchment lined cake pan, and sprinkle with remaining Blueberries and Pecans.  Bake at 350 for 35 minutes.  Enjoy πŸ˜‰ 

Pork Chop Sheet Pan Dinner

      How nice is it to dirty up just one pan and feed your family all at the same time!?  This simple sheet pan dinner hits all the high notes.  Full of flavor and comes together in a breeze.  Follow my steps and you will be serving up dinner in no time at all.  For more time at the table and less time in the kitchen, give this one a try!

Ingredients for 4 servings~

1 pound diced Sweet Potato

1 pound cleaned, trimmed, halved Brussels Sprouts

4 teaspoons Olive Oil

Seasoning as desired

4 Bone In Pork Chops (sub with Boneless)

California Balsamic Teriyaki Balsamic

     Dice Sweet Potatoes and Brussels Sprouts, toss Potatoes with 2 teaspoons Olive Oil as well as Sprouts, spread on parchment lined cookie sheet, season as desired, bake at 425 for 15 minutes, remove, stir, and add Pork Chops to cookie sheet and drizzle with Teriyaki Balsamic, bake another 15 minutes or til Pork not pink in the middle.  Enjoy πŸ˜‰ 

Chelseas Garden Salad


     When your daughter grows a garden, you take advantage of the extra produce…. Her Cherry Tomatoes were in abundance and I put them to good use.  Adding in some other favorites, and I had a winner on my hands.  So search out someone with a garden and a generous heart, …or hit up your local produce department.  Just do what it takes to score all these ingredientsπŸ₯—πŸ₯—πŸ₯—


Bed of mixed Greens (I use Romaine, Kale, Broccoli, Carrots and Red Bell Pepper)

Diced Grilled Chicken

Corn on the Cob in Husk 

Cherry Tomatoes, stemmed removed

Balsamic Vinegar (I use California Balsamic Ruby Red Onion)

Everything Bagel Seasoning     

     Chop a Garden Salad of mixed Greens, top with Grilled diced Chicken.  Microwave Corn in Husk for 2 minutes, remove, clean and trim corn from husk, add to Salad, top with Tomatoes, Vinegar and season with Everything Bagel Seasoning.  Enjoy πŸ˜‰