Another day, Another… Sunday….

Hello friends!  Hope y’all are having a wonderful day and looking forward to a fresh, new start to a brand new week.  Something I am working on is not letting anyone but myself dictate how my day will go.  It is easy to let others affect your attitude and I am here to say, stop.  It is easier said than done, but it is something to strive for.  Life is short, be happy, and as a wise woman always told me… “Don’t sweat the small stuff.” (thanks Mama!)   Here is this weeks menu.  Enjoy…

 

Sausage and Kraut. Here is the link for the recipe. A couple things I will be changing. Instead of the vegetable oil, I will be using olive oil. I could not find juniper berries so I am not using that. (hopefully it does not make a BIG difference in taste, yikes). http://www.foodnetwork.com/recipes/food-network-kitchens/sausage-and-kraut-recipe/index.html

Moroccan Chicken Ingredients (don’t be turned off by the long list of ingredients, they’re mostly spices that are easily found either in your pantry or a grocery store) 2 tbspns olive oil, 1 onion diced, 3 garlic cloves diced, 1 tbspn ginger, 1/2 tspn turmeric, 1/2 tspn cinnamon, 1 1/2 tspn paprika, 1/2 tspn coriander, 1/2 tspn cumin, 1/4 tspn cayenne, 4 chicken thighs, 1 14.5 oz can diced tomatoes in juice, 2 cups water, 1/2 chopped cilantro, 1 lemon sliced, 2 cups green beans, 1/4 cup chopped mint, juice from 1 lemon.
Instructions: Saute onion, garlic and ginger in oil until soft and slighty browned. Add spices and saute a minute more. Then add chicken, tomatoes, water, cilantro and sliced lemon. Simmer with a lid for 30 minutes. Add green beans, mint and lemon juice. Simmer a few more minutes until green beans are done. Serve over cauliflower rice if you’d like.

Bacon burgers and Bacon/Sausage Slaw 1 lb beef. Season with garlic powder, 3 tbspns of worcestershire sauce, and I use a meat marinade spice mix as well for added flavor. Mix together well, then form burger patties. Grill or cook on stove until meat is done. Bacon/Sausage slaw. Get a bag of coleslaw. Cook 4 pieces of bacon and cut into small pieces when done. Add kielbasa sausage to bacon grease and let it get browned and then add to bowl with coleslaw, bacon and mix with a few drizzles of olive oil and balsamic vinegar to taste. Enjoy. (sweet potato fries are a good touch to this as well!)

Italian Chicken Since we liked this recipe so much from last week (there is a link on the other blog for this recipe) It was the one with fresh tomatoes, artichokes, chicken, mozzarella and parsley. mmmm!!! We are having steamed broccoli with this.

Herb Spinach Chicken Burgers http://paleomg.com/herb-spinach-chicken-burgers/

xoxo

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New week, new menu.

It’s Sunday.  I don’t know about you, but I have a love/hate relationship with Sundays.  I love them because it is part of the weekend, of course, and are typically filled with football games or movies to be lazy with.  I hate them because it’s the ‘eve’ of a new week and that reminds me that the weekend is over.  Blah.  But enough of that, Sundays also mean deciding on our weekly menu and grocery shopping. Yay! [some sarcasm] 

Here is our “menu” for the week.

Chili.  I love this because it is quick, easy, delicious and filling.  Ingredients: 1 lb ground beef, diced tomatoes, red kidney beans, chopped up onion, garlic powder, chili pepper and cayenne pepper.  Brown the meat while seasoning with the spices.  (I do not know exactly how much of the spices I use, I would say approximately 4 shakes of each spice to season the meat)  Once it is browned, drain the grease and add all ingredients to a medium sized sauce pan to let simmer on low to warm it all up and really get those flavors mixing.  I also sprinkle a couple more shakes of each spice again, stir, cover and let simmer.  ENJOY.  *Optional* Garnish with sour cream, Nut Thins Crackers, or a little bit of cheese.  Yum.

Italian Chicken.   Found this on Pinterest a couple days ago and think it sounds amazing!  For the flour, I would substitute it with coconut or almond flour and not use as much mozzarrella.  I also won’t pair it with pasta.  If you want a side to add to it, try spaghetti squash (very close texture, taste to actual spaghetti), quinoa, cauliflower “rice”, or even just a vegetable of choice.  But other than that, the recipe seems delicious.   See link for recipe.  http://aaronandjillw.blogspot.com/2011/08/italian-chicken.html

Smoked Sausage and Bacon/Onion Brusselsprouts.  Kielbasa sausage link, sliced into 3/4 inch pieces.  Cook on stove top until sausage is a nice brown tint.  For the brusselsprouts, cut them in half and cook 4 pieces of bacon (or more, depending on how “bacon-y” you want it).  Once the bacon is done, remove and saute chopped onion in the bacon grease.  Once they are translucent in color, add brusselsprouts and cover on medium heat.  Let them “steam” a little bit, then carefully stir them around.  You want them to turn a bit of a brown color but you do not want them to burn.  Once they are nice and brown and soft, remove from heat and add to a bowl.  Mix the brusselsprouts with the bacon (cut into pieces) and a splash of lemon juice.  Salt and Pepper optional.  Yum!

Meatloaf and Cauliflower Rice.   For the meatloaf I use 1 lb ground beef, 1 egg, 2 tbspn ketchup (organic), 1 tbspn mustard, chopped onion, salt and pepper.  Mix all these ingredients with your hands together.  Place in a baking pan and even it out.  Place in oven at 350 degrees for about 45-60 minutes, or until meat is fully cooked.  Cauliflower rice, you need 1 head of cauliflower.   Cut the cauliflower into small florets.  Steam the florets to warm and softened them up.  Run the cauliflower through a food processor, using the grating blade.  (if you do not have a food processor, use a cheese grater!)  And thats it!  Add salt, pepper and butter to taste.

Salad.  Pretty straight forward here, folks.   Here is what we usually do.  Lettuce and spinach greens.  Hard boiled egg.  Bacon.  Cucumber.  Broccoli. Carrots. Peppers.  Meat if we want, maybe some steak or chicken.  With an olive oil/balsamic vinegar dressing with a pinch of salt to taste.  We also use Kefir Ranch dressing (it has probiotics in it)  That is more of a ‘treat’, do not use it all the time. 

 

That’s our week.  Let me know if you try anything and what you think! 🙂 

 

xoxo

 

Coconut oil.

We use coconut oil everyday.  I will put a couple spoonfuls in my morning coffee (it liquifies and you can’t taste it).  I will put a scoop on a strawberry and eat it that way, too.  2-5 tablespoons a day is all you need.  You can find it at your local grocery store.  We spend about $6.99 for a 15.5 fluid ounce container of it, and it lasts us about 3-4 weeks. (it depends on how much we use it to cook with, depending on our meals) 

 

check out this website for some information about coconut oil.

http://coconutoil.com/

Snacks!

Of course we snack! We do notice however, we snack less than we used to. This is because our body is getting the nutrients it needs and actually wants so we are satisfied and “full” from our meals and do not need to snack much. However, we do still snack. Especially on days we workout or are more active.

Here is a list of our general snacks.

Mixed nuts. We like the Archer Farms Deluxe Roasted Mixed Nuts which includes almonds, cashews, Brazil nuts, hazelnuts and pecans with sea salt. (buy at Target)

*avoid peanuts as they are legumes.
*avoid nut mixes with all the “sweetened dried fruits” I found a good Archer Farms mix with nuts and dried blueberries. (buy at Target)

Berries! Strawberries, blackberries, raspberries, blueberries.

Apples.

Scottish Eggs. Perfect for breakfast, lunch, snack, WHENEVER! (how to make: hard boil eggs. Peel the shell and use a pack of breakfast sausage and mold around the hard boiled egg. Place on cooking sheet on parchment paper or foil and cook for approx 25 minutes at 425 F.)

Veggies. Celery sticks, carrot sticks, green/red peppers, etc.

As time goes on, you just aren’t as hungry because your body is getting all the right nutrients to keep it full and satisfied 🙂

Favorite Spots!

This process involves becoming educated on the topic.  We do a lot of reading and researching.  Below is a list of our favorite spots.  They are filled with tons of great information, recipes, stories, and motivation!  We look at them daily for ideas, inspiration and delicious food tips. Please check them out!

1.  Marks Daily Apple by Mark Sisson.  check out the “start here” and “archives” tabs if you are feeling overwhelmed at first.  Great information about all the ins and outs of conventional wisdom (CW), the Standard American Diet (SAD) and why being Paleo is highly beneficial.    http://www.marksdailyapple.com/#axzz2Ht0wmOFl

2.  PaleOMG.   http://paleomg.com/      She has a ton of great recipes and her blogs are quite enjoyable!

3.  Read: The Primal Blueprint by Mark Sisson

4.  Read:  Why We Get Fat, and What To Do About It by Gary Taubes

5.  Spend some time researching on your own. 

 

Remember, this a lifestyle NOT a diet.  🙂

 

Sunday Routine…

One of the most commonly asked questions is “what kind of food do you buy at the grocery store?”  So, in this post I will tell you our “Sunday routine” and show you our grocery list for this week.  We have found that being organized with your meals is one of the keys to success.  So we spend a few minutes on Sunday figuring our our meals for the week.  Now, of course, you can choose a different day to do this.  We just found that Sundays work best for us, it sets us up for the week.  We also make enough food to have leftovers for lunch the next day.

This week, we chose to have the following meals:

Monday:  Turkey kebabs with roasted cauliflower in lemon mustard dressing. Recipe for turkey kebabs: Ingredients: 1.5 lbs turkey breast (ground), 1 garlic clove, 1 tbspn olive oil, 1 egg, 1/2 tspn cumin, 1/2 tspn paprika, 1/2 tspn salt, 1/4 tspn cinnamon, 1/4 tspn cayenne pepper, 2 tbspn finely chopped parsley, 1 tbspn finely chopped mint. Servings: 6-8 kebabs. Instructions: Mix all ingredients together in a bowl. Once it is well blended, form the meat mixture into meatballs that are longer and more oval in shape than regular meatballs. Drizzle the formed meatballs with oil and slide a skewere through them. Gently lift onto a hot grill and grill for 6-8 minutes per side.
Roasted Cauliflower recipe and ingredients: 1 head of cauliflower, cut into small florets. 3 tbspn olive oil, 1 tbspn lemon juice, 1 tbspn Dijon mustard, 1/3 cup coconut milk OR half & half, 1/3 cup walnuts, hazelnuts or pecans, 1/8 tspn black pepper. Servings: 4 Instructions: Preheat oven to 450 F. In a cooking sheet, toss the cauliflower with 2 tbspns of the oil and a little salt. Roast until tender and lightly browned, stirring once or twice for even roasting, 15-20 minutes. Meanwhile, toast the nuts in a dry skillet for a few minutes over medium-high heat, shaking pan or stirring nuts often to avoid burning. Nuts will continue to toast a little as they cool, so remove pan from heat and set aside to cool. In large bowl, whisk together the lemon juice, mustard, coconut milk (or half & half) and remaining 1 tbspn of oil. Add the roasted hot cauliflower, toss and serve warm.

Tuesday:  Bacon burgers with sausage and bacon coleslaw and root vegetable chips. Recipe for burgers: Take the 1 lb ground beef and add garlic powder and worchestershire sauce and mix with your hands. Then mold them into patties (yields about 4 patties, depends on how big/small you make them) Cook and top with bacon. YUM. For the coleslaw, cook up 4 pieces of bacon. Cut about 1/3 of a smoked sausage link into small, bite size pieces and add to hot bacon grease to brown and warm up the sausage a bit. Then in a bowl, put in coleslaw, bacon pieces, sausage bites and drizzle with olive oil and balsamic vinegar. Mix and enjoy. Vegetable chips. Ingredients: 1 beet, 1 rutabaga, 1 turnip, olive oil, salt. Instructions: peel and slice the root vegetables as thinly and evenly as possible. Toss in a bowl with a ligh coating of olive oil and salt (toss the beets separately or they will turn everything pink!) Space the chips out on a pan and preheat the oven to 250F. Bake until crispy and dry all the way through, checking every 15-20 minutes, and turning once or twice.

Wednesday:  Smoked sausage and cabbage. Ingredients: 1 smoked kielbasa sausage ring, cut into 3/4 inch slices, 1 head cabbage, thinly sliced (or 1 large bag of precut cabbage) 1 or 2 tbspns of water or chicken broth, 2 tbspns bacon fat (or olive oil). Instructions: Preheat oven to 350 F. Grease the bottom and halfway up the sides of an ovenproof casserole dish with your bacon fat 9or olive oil) Add the cabbage, water or broth. Place the sliced sausage on top of the cabbage. Dot the cabbage in a few places with some more fat, then cover the dish and place in oven for approximately 40 minutes, removing the cover in the last 10 minutes so it will brown a little on top.

Thursday:  Creamy chicken casserole   http://paleomg.com/creamy-chicken-casserole/

Friday:  Taco salad. Ingredients: 1 lb ground meat, salsa, lettuce, cheese, cumin, cayenne pepper, chili powder, garlic powder. Instructions: season the meat with cumin, cayenne pepper, chili powder, garlic powder and brown the meat. (season to taste) Then enjoy the taco meat with lettuce, salsa, cheese. a

Grocery List looked like this:

Organic Apples

Eggs (brown, cage free, organic)

2 heads of cauliflower

Package of coleslaw

1 beet

2 rudabegas

2 turnips

1 head of cabbage

1 sweet potato

1 head of broccoli

1 yellow onion

1 lb ground turkey

1 lb ground beef

1 smoked sausage

2 sausage packages (like the Jimmy Deans breakfast kind)

1 pack of chicken thighs (organic, free range, no additives, no hormones)

2 cans of coconut milk (for recipes, not to drink)

Fresh parsley

coffee creamer (Coffee Mate Natural Bliss)

 

**GROCERY SHOPPING TIP: YOU SHOULD SPEND 99% OF YOUR TIME AT THE GROCERY STORE ON THE PERIMETER. ALL THE INNER ISLES ARE PACKED WITH ALL THE PROCESSED, GRAINS, PASTA, ETC FOODS. WHEN YOU ARE CHECKING OUT, YOU SHOULD NOTICE YOU HAVE ALMOST ZERO BOXES AND A LOT OF PRODUCE BAGS.

**WHEN LOOKING AT MEATS, IT IS HARD TO FIND “PERFECT” MEAT, UNLESS YOU ARE ABLE TO HAVE A FARM AND RAISE YOUR OWN MEAT.  SO, SOME TIPS TO LOOK FOR IS ORGANIC, FREE RANGE, NO ADDITIVES, NO ADDED HORMONES.

**READ LABELS, THE MORE INGREDIENTS AN ITEM HAS, THE WORSE IT IS.  ESPECIALLY IF YOU CAN’T PRONOUNCE IT, DON’T EAT IT!