Meal Plan July 5th- 11th

Here is this weeks Meal Plan- change the days around to suit your family. I plan around our schedule and make adjustments for evening plans, meals out, and late work nights for my husband. I will give you 5 meals for 7 days, I figure between leftovers and a night out, it should cover you, improvise where you need to! Also, see the "Shopping List" on the side column to print off an easy to use Grocery List for items you will need to make the following meals.

• Sunday: Strawberry Salad (garlic bread/bread rolls optional)
• Monday: Gremolata Mahi Mahi, Asparagus, & Sweet Potato Fries
• Tuesday: BBQ Chicken Legs w/BBQ Sauce, Corn on the Cob, Artichokes
• Wednesday: Tostada Pizza & Fruit Salad
• Thursday: Salsa Chicken Burritos (Crock pot) & Green Salad
• Friday: left overs 
• Saturday: dinner out

I am working on getting my shopping list to post in  Word Doc for easy printing, but for now, you will have to cut and paste this into your own Word Doc for printing purposes. (If you know how to do this and can help me out, email me- thanks!)

This Weeks Shopping List

 ( I will list the items, you decide the quanity depending on how many people you are feeding. An * indicates an optional item, see recipes for clarification)

• Romaine
• Strawberries
• Candies Pecans
• Feta Cheese *
• Bundle of Parsley 
• Red Wine Vinegar
• Bread Sticks/Rolls
• Mahi Mahi Steaks
• Fresh Lemon
• Butter
• Bread Crumbs
• Sweet Potatoes
• Asparagus
• Parmesan Cheese *
• 4-5 Chicken Breast (3 for Salsa Chicken, 1-2 for Strawberry Salad)
• Large Jar of Salsa
• Tortillas
• Cheese
• Lettuce
• Tomato
• Tortilla Chips
• Sour Cream
• 2 Green Onions
• Black Beans *
• Avocado *
• Pizza Dough (or Boboli)
• Chicken Legs
• BBQ Sauce
• Corn on the Cob
• Artichokes
• Fruit Salad Items *
• S & P
• Garlic Powder
• Olive oil
• foil 
• parchment paper

Taste This- Archieve

LARABARS... how has this scrumptious little bar not made the TASTE THIS COLUMN?? I love these little guys and carry them with me almost anywhere I go! My friend Monica turned me on to them about 4 years ago, but I have fallen even more in love with them since having a kid because they are the prefect snack for little ones too! They are just fruits, nuts, and spices- nothing else- no junk, no preservatives, no nada! And they stick with you and fill you up, give them a go! Trader Joe's sells them for $1.29 a piece (Costco used to carry them, but no longer does, at least in Bakersfield) and other nutritional stores do as well for a little bit more $ but also more selection in the flavors.... by the way, Cherry Pie is my all-time favorite!

For those of you in a bind this Thanksgiving with too many things to make and not enough time, try this quick fix! This stuffing from Trader Joe's is really fluffy and light with great seasoning and flavor! ! Add to it (sliced celery or cranraisins) or leave it as it is.... and pick some up to serve with Turkey Left overs!

This is a perfect and QUICK fall treat, great for a snack, breakfast, or a trip to the pumpkin patch! Super easy and a basic bread/ muffin that can be doctored up if you want! Trader Joe's carries this bread/muffin mix around the holidays, so get your fill! I have added raisins or chocolate chips or left them plan, but if you really want to get fancy, turn them into a cupcake and add a cream cheese frosting!

This Week: Mediterranean Hummus from Trader Joe's. This packs a ton of protein, can be served as a snack, lunch, or appetizer with a veggie platter, flat bread, pita bread or pita crackers. It is goooooood!

This Week: This is some seriously tasty popcorn, great afternoon snack for young or old- light, crunchy.... and best part: 3 ingredients: popcorn, olive oil, sea salt- that's it!

Costco had the BEST peaches this week that were LOCALLY grown!!! We have been eating them all week, for breakfast, with our smoothies, a snack, or for dessert! I also bought an extra box to cut and freeze for smoothies later on. Try dehydrating them as well- they are so tasty! You will find the best quality and prices when you buy fruit in season- and these guys are definitely in SEASON!

Shredded Parmesan Cheese from Trade Joe's...This is my all-time favorite parmesan cheese, it is fresh and flavorful and lasts me a long time... I always use it all before it goes bad! I love that it's shredded in thick pieces because it adds a ton of flavor to any dish- whether it's a salad, pasta, or veggie- this is a staple in my fridge!

Coconut Oil.... I am trying to make the switch to cooking with coconut oil (when cooking things above 200 degrees) for the nutritional benefits. I usually use Olive Oil, but I have been reading a lot about how the properties of the oil changes when it's heated to high temps, and how it is better to use an alternate oil like Coconut or Grapeseed. So, we have switched to coconut with our eggs in the morning- and we got 2 thumbs up from the husband AND the baby- she didn't bat an eye! And as a side note, my sister uses coconut oil on her skin (which is beautiful)- she swears by it!

Chocolate Fix Anyone??? Now, let me start by saying I have a couple fabulous recipes for homemade brownies, but I have to say, these are honestly just as yummy and SO much easier, and TOTALLY chocolatey!!! If you need a fix, or a quick dessert for friends, keep a box of these in the pantry, they are sure to not disappoint! Truffle Chocolate Brownies from... Trader Joe's!

Another alternative cooking oil that I have been using is Grape Seed oil. I picked mine up at Trader Joe's and have used it in just about everything! Some benefits: it raises good cholesterol levels and lowers the bad, helps lower blood pressure, it also has the lowest levels of saturated fats of any oil, and grape seed oil is lighter than olive oil but can withstand higher temperatures while retaining flavor and therefore is perfect for sautéing and frying. What more do you need to hear???

Fresh Fruit Juice Popsicles...

Happy 4th of July! Here's what we are serving for dessert today to the little ones- and to the adults that can't resist! I just juice some fruit- today's fruit is watermelon- I put it in my Vitamix for 10 seconds or so, and then pour into these nifty popsicle holders I found at Target for $3.49. Pop them in the freezer in the morning and they will be ready in a few hours! You can use any variety of fruit to make these, and you can use a juicer or blender if you don't have a Vitamix. They are great for a refreshing treat any day of the summer!

SIDE NOTE: For those of you who live in Bakersfield- Vitamix is coming to Bakersfield Costco around August 17 & 18th for those of you who have asked where I purchased mine. 

Fiesta Fajitas from Scratch

You can make these yummy fajitas with chicken or beef- your choice- they are quick and easy and a real crowd pleaser! This recipe was borrowed from my sis- Danika Stokes! I love this recipe because you will most likely have all the spices in your cupboard already- so no seasoning packet is need!

Ingredients:

2 lbs. chicken or beef, cut into long, thin strips

1 red bell pepper, cut into long, thing strips

1 green bell pepper, cut into long, thin strips

1 red onion, thinly sliced

1/2 cup water

1/2 tsp. oregano

1/2 tsp. cumin

2 TBSP salsa

2 cloves garlic

salt & pepper to taste 

tortillas

**Optional toppings: grated cheese, sour cream, guacamole, cilantro...

Directions:

 Heat up your frying pan with a little olive oil, then add your meat (chicken or beef) until browned. Set the meat aside on an extra plate while you heat up a little more olive oil and cook your bell peppers and onions, adding your seasoning, garlic, and water and salsa. Mix it around, add your meat back to soak up the flavors. Let simmer for 5 minutes uncovered. Warm up your tortillas, dish some fajita yummies onto the tortilla, add your toppings and enjoy!

Serve with: I serve these fajitas solo sometimes, they are really filling and it makes a lot. You could serve them with some black beans, spanish rice, or a side salad if you're an over-achiever.

Trail Mix for Munchikins....

So, when I am on the go with Emery, I make sure to take a snack trap (love those little cups) full of something that will keep her busy when we are out. I decided to throw it all in a jar instead of making a small bowl of it everyday and I leave it on the counter for a quick go-to on my way out the door. There really are endless possibilities, so feel free to change it up- I try to keep it as nutritious as I can... Here we go:

Ingredient Options:

Raisins (Brown and Yellow ones)

Dried Cranberries

Dried Apricots (cut up into bit size pieces)

Dehydrated Bananas, Raspberries, Blueberries, and Mangos (see Trader Joe's/Lassen's/Whole Foods)

1 type of dried cereal (Cheerios, Puffins, or Shredded Wheat)

As your kids are older, you can add all sorts of raw nuts like:

Pepitas

Sunflower Seeds

Pumpkin Seeds

Cashews

Almonds (slivered or whole)

Pistachios

The list could go on and on! One bit of info that I want to pass on to you that my dentist told me, was to be careful when eating dried fruits. Because they are so sticky, they have a tendency to hang around and cause cavities because of the amount of sugar they have in them. For me, not a reason to avoid them, just something to take into consideration. Try to swish with water to get any remnants off and brush when you have the chance!

The "WORKS!!!" Hamburgers

So with the 4th of July coming up, I was thinking what can I serve to a group of people that's fun, festive, and easy enough for me to enjoy the day as well??? Now, because this is a special holiday, I can't claim that this is exactly "healthy", but it's not double fried!

The "WORKS" Burgers:

Ingredients:

Your choice of patties, beef, turkey, or veggie

Buns, whole wheat or white

Typical toppings (ketchup, mustard, lettuce, tomatoes, pickles)

Guacamole

Platter of Different Cheeses

Bacon (I love Trader Joe's Apple Smoked Bacon)

Sauted mushrooms

Grilled Onions

Directions:

Guacamole: 2-3 avocados, 1 large clove of garlic minced (or 1/8 tsp garlic powder), S & P to taste, 1/2 tsp lemon or lime juice. Throw in some chopped tomatoes or onions if you have them. Chopped Cilantro??? why not! Mash it all up and chill it in the fridge with a pit in the bowl to keep it from turning brown.

Bacon: cook it in your non-stick frying pan (you don't need any oil or butter, the bacon has enough fat!) remove and set on a plate lined with a paper towel to cool.

Sauted Mushrooms: Slice 4 cups mushrooms, heat 1-2 TBSP butter in a frying pan, add mushrooms, 1 TBSP white wine, 1/4 tsp salt, 1/4 tsp pepper, and 1 large clove of garlic, minced.

Grilled Onions: Use a sweet onion slice it thinly in rings, coat it lightly with olive oil so it doesn't stick to the grill, and put it on when you grill up the burgers. Grill it to your liking.

Serve this with: corn on the cob, watermelon or fruit salad (maybe a pasta or potato salad if it's a big crowd) and finish it up with a Rootbeer float for dessert! It's the 4th of July for Pete's sake!

Cucumber Salad

This is a refreshing addition to any meal, great for summertime- perfect for a BBQ or the 4th of July! 

Ingredients:

1 large cucumber, peeled, quartered, and sliced

2 Roma Tomatoes (or large handful of Grape?Cherry Tomatoes- use what you like/have)

1/4 red onion, sliced as thinly as you can get it

1/2 green bell pepper, chopped

2 TBSP basalmic vinegar

2 TBSP red wine vinegar

1/4 tsp sea salt

1/8 tsp pepper

1 clove garlic, minced OR 1/4 tsp garlic powder

* a shake of dill, or some fresh parsley, or chopped fresh basil if you feel up for it! 

Directions:

Slice your cucumbers, chop your peppers, slice your onion, and wash your tomatoes. Toss them all in a bowl. Pour olive oil, vinegars, and seasoning on top. Toss it to make sure everything is evenly coated. Refrigerate and let marinate for an hour or two before serving. Taste, add more S & P if needed, toss and enjoy!