Monday, April 8, 2013

Meal Plan Week 1

I think the easiest way to stay on a healthy diet is to menu plan and since I love all things cooking, I also love menu planning.  Here is my menu for the week:

Sunday - Pasta Primavera from Forks Over Knives
Monday - Enchiladas with cilantro avocado cream sauce from Oh She Glows
Tuesday - Protein Power Bowl
Wednesday - Roasted butternut squash with kale and almond-pecan-parmesan from Oh She Glows and Hearty white bean soup
Thursday - Smoky apple baked beans from and Creamed kale from nourishing meals
Friday - Maple baked lentils with sweet potato from Oh She Glows
Saturday - Black bean and potato nacho plate from Oh She Glows

All recipes are "clickable".


The Pasta Primavera was very family friendly, even toddlers would love it.  My 12 year old ate three helpings and my 9 year old ate two.  I was impressed to be sure.  I found it rather blah compared to the foods I normally cook.  I was asked to archive it in family favourites.


The Enchiladas were DELICIOUS!!  I could not get enough of the cilantro avocado cream, it was lip-smacking good!  We cannot wait to make this again, and honestly I'll probably make it again before the month is out.


The Protein Power Bowls were delicious as always.  The recipe is borrowed from Jeff Novick, RD. Recipe serves 6.

6 medium sweet potatoes
6 cups frozen mixed vegetables
1 can chickpeas, drained and rinsed
1/4 cup water
1/4 cup lemon juice
1/4 cup tahini
1 cup fresh dill
1 tbsp. black sesame seeds

Roast sweet potatoes in the oven for 40 minuts or cube and steam.  Steam or boil vegetables.  Mix tahini, lemon juice and water with a fork until frothy.  Add some fresh chopped dill.

Assemble bowls by layering sweet potatoes, cooked veggies and chickpeas.  Top with tahini sauce and additional chopped fresh dill.  Sprinkle some seeds on top like pictured.

Serving size 2 cups. Per serving:  300 calories, 7 g fat, 50 g carbs, 10 g fiber, 9 g protein, 323 mg sodium.


Tonight I made the white bean soup and the butternut squash and kale casserole for my family while I sweated it out with the flu.  I do love them and I want them to eat well, even when I am under the weather.  That and I am most stubborn! "I don't get sick", is my mantra.  They said the soup needed some Herbamere to bring it up a notch, which makes sense because I don't generally season until the end of the cooking time and by that time I was back in bed.  They loved the butternut squash roasted with kale, parsley and topped with toasted almonds and pecans. - It's nearly 10pm but I think I'll try the soup for myself.

Thursday to Saturday were lost in a sea of fever, coughing and other flu-like symptoms.  I seriously slept away four days of my life. I actually don't remember a lot of it.

We did eat Friday's meal on Sunday, the maple lentils with sweet potato.  My family found it to be too sweet, but I had to take their word for it as I couldn't taste any food for a couple of days. If we make it again, I will half the amount of maple syrup and molasses.

Today (Monday) I made the Black bean and potato nacho plate for supper.  It was delicious!  So filling, so good!  Nothing to improve upon it, it was spectacular.  I just love the flavours of cumin and chili together.  The potatoes made it very filling and I actually enjoyed it more so than eating a plate of corn tortilla chip nachos.

I'll come back and add to this post as the week goes on. I think I'll make my menu planning a regular feature of this blog since so many people have trouble with it themselves.

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