Father's Day Meal Planning?
o 1 cup Peaches, Frozen sliced unsweetened
o 1 cup, unthawed Strawberries, frozen, unsweetened
o 1/2 cup(s) 8 oz Greek 0% Yogurt
o 1 1/2 cup(s) Almond Milk Original, rice milk or organic skim milk (preferably organic grass-fed
o 2 tbsp ground Flax Seeds (sprouted) (Optional)- High in Omega 3s, good for digestion
o 2 teaspoon Honey
o Cinnamon sprinkle (Optional)
o Whey Protein 1-2 tbsp (Optional)- Brain power, curbs appetite
Gather all ingredients
Place in high speed blender
Mix for 1-2 minutes, or desired consistency
Divide in three 8 ounce cups
Drink and enjoy!
Serving Size: 1 cup
Preparation Time: 5 minute(s)
Cooking Time: 0 minute(s)
Nutrition Facts per servingCalories: 142.9Total Fat 3.6g Saturated Fat 0gCholesterol 0mgSodium 92.7mgTotal Carbohydrate 23.3g Dietary Fiber 3.9g Sugars 11.1gProtein 4.5g
Your choice of Veggie- Cheddar Naked Quiche
Since the kids will be involved in the preparing of the naked quiche the likelihood of them experimenting with trying new vegetables is great. The veggies look so vibrant in the quiche. You can also simply make one with onions and cheese and have them add one of their favorite veggies.
2 tsp Olive Oil
1/2 cup, chopped Onions
1 1/2 cups Cauliflower, asparagus, spinach, tomatoes, broccoli or a combo chopped
1/2 cup shredded cheddar cheese
5 large Eggs
1/2 cup Milk 2%,skim, rice or soy milk
1 tsp Paprika
1/2 tsp Salt, table
¼ tsp pepper to taste
Serving Size: 1/4
Preparation Time: 5 minute(s)
Cooking Time: 30 minute(s)
Nutrition Facts per serving Calories: 203 Total Fat 13.8g Saturated Fat 5.6g Cholesterol 281.7mg Sodium 492.3mg Total Carbohydrate 6.5g Dietary Fiber 1.4g Sugars 3.7g Protein 13.4g
Preheat oven to 375 F
Lightly grease an 8 x 8 casserole dish or 8-9 inch pie pan with olive oil or butter. Spread onions evenly throughout casserole dish and put it in the oven while you are preparing the other ingredients.
In a small bowl, beat eggs, salt and milk with a whisk.
Take the dish out of the oven using oven mitts.
Spread cauliflower and cheese evenly throughout casserole dish.
Pour mixture over cauliflower, onions and cheese.
Sprinkle with paprika.
Bake for 25-30 minutes, until vegetables are cooked and casserole is golden brown.
Refrigerate in a sealed container for 2-3 days.
Turkey London Broil is a skinless, boneless turkey breast. When marinated it takes on the flavor of the marinade and is quite juicy.
If baking pre-heat the oven to 350 F or pre-heat the grill
1 ½-2 lbs turkey breast half “Turkey London Broil”
¼ cup balsamic vinegar
¼ cup orange juice
¼ cup olive oil
¼ cup low sodium tamari (wheat free soy sauce)
2 teaspoons fresh minced ginger
2 garlic cloves, Crushed
Place turkey breast in either a shallow baking dish or a gallon size plastic bag.
In a small bowl or glass measuring cup add marinade ingredients and whisk together.
Save ¼ cup of the marinade. Pour the remainder of the marinade into either a baking dish or plastic bag. Add turkey and marinade in the refrigerator 30 minutes to overnight turning occasionally. The longer it’s marinated the stronger the flavor
Remove turkey from marinade, discard marinade.
To allow for cooking evenly, turn over the turkey breast and open up the flap of the breast. Turn back over and lay flat.
Grill or bake turkey, allow for 15 minutes a pound and turn the breast about every 10 minutes for even cooking.
Test with a thermometer. The thickest part of the breast should read 165 F
Place turkey on a platter and cover it loosely with foil for about 10 minutes before carving Cover.
Carve thinly on an angle.
Broccoli is a powerhouse cruciferous vegetable that most children enjoy! Broccoli has anti-inflammatory properties. Broccoli is very high in vitamin C, K and A. It is also high in folate, dietary fiber, manganese, tryptophan, potassium and B vitamins. This pasta dish is served with a northern bean dairy free alfredo sauce which adds protein to this dish which could make it a complete meal for some. I used Andean Dreams Quinoa pasta which is gluten and corn free. A 2 oz serving of the pasta has 207 calories, 6 grams of protein and 3 grams of fiber. Quinoa is a complete protein rich in vitamins and minerals. The kids love this dish and don’t notice the different type of pasta.
2 garlic cloves (chopped or pressed)
1 head of Broccoli (peel and cut stems and cut broccoli into flowerets)
1 lemon juiced (3 Tablespoons lemon juice)
¾ cup low sodium organic vegetable broth
½ teaspoon oregano
¼ teaspoon sea salt
1- 15 ounce can of Great Northern Beans (preferably Eden Organic which is in a BPA free can)
Black pepper to taste
1 package of Quinoa Spaghetti (I used Andean Dreams Gluten Free Spaghetti)
In a food processor or blender add beans, garlic, lemon juice, oregano, sea salt and puree until smooth.
Cook pasta in a 6- to 8-quart pot of boiling salted water until al dente. Reserve 1/2 cup pasta cooking water, then drain pasta in a colander.
While pasta is cooking In a large skillet over medium heat, warm olive oil and add garlic and sauté for about 1 minute add broccoli and sauté for about 2- 3 minutes.
Add pasta and ¼ cup reserved cooking water to broccoli continues cooking for another 3 minutes add more water if necessary.
Add pureed bean mixture and cook over moderate heat, tossing, until combined well.
Strawberries with Balsamic vinegar a simply delicious combination
2 grams of fiber
10 Grams of sugar
16 ounces fresh strawberries washed, hulled and cut in half
2 Tablespoons balsamic vinegar
1 Tablespoon honey
Place balsamic vinegar and honey in a bowl stir together. Place strawberries in the bowl stir gently to combine. Cover, and sit at room temperature for about an hour but not more than 3-4 hours max.
Strawberries are very high in anti-oxidants and fiber. If buying Conventional strawberries to remove pesticides it’s great to make a veggie wash for soft-skinned fruits and vegetables. Fill a bowl with equal parts of white wine vinegar and water. Spray the solution onto fruits and veggies fill a spray bottle with equal parts white vinegar and water. Spray the solution onto fruits and veggies, scrub with a brush and rinse.
I think we might try a couple of these soon...
Let me know if you do!
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