Here is your shopping list for week 3. For the full meal plan click here.
Maple Roasted Brussel Sprouts
1/2 cup (125 mL) pecans or almonds
6 cups (1.5 L) Brussels sprouts, trimmed and halved
1 small red onion, cut into 1-inch wedges
2 tbsp (30 mL) extra-virgin olive oil
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
1/4 cup (60 mL) maple syrup
2 tsp (10 mL) cider vinegar
In small metal cake pan, toast nuts in 350°F (180°F) oven until fragrant, 5 to 10 minutes. Coarsely chop and set aside. In roasting pan, toss together brussels sprouts, onion, oil, salt and pepper. Roast in 425°F (220°C) oven, stirring occasionally, until tender and edges are browned, about 30 minutes. Add nuts, maple syrup and vinegar; toss to combine. Roast for 5 minutes. Makes 4 servings.
Your Week 2 Shopping List
For full meal plan click here.
For full month meal plan click here.
Week 1 Shopping List
2 versions (one that includes cauli pizza items and other for almond flour pizza items)
Today I was on the go with a 1 year old and 4 year old. I don't like to spend more than a few minutes making anything during the day. And I've found the key is having things prepped ahead of time like lettuce washed and chopped, veggies washed and chopped, home-made bars ready to go, boiled eggs ready, etc. Today wasn't the healthiest of days but it was still fairly "clean", whole food meals and snacks...and I spent minimal time in the kitchen. Here is what today looked like:
6:00 large glass of water
6:30 Black coffee with a nut and seed bar. These are actually more ideal as an afternoon snack but I ran out of protein powder for my usual breakfast bar. These are really good! They do contain sugar in the form of honey so I try to limit myself...I TRY to. Side note: I love my quiet mornings when everyone else is still asleep. I highly recommend it. I compromise by going to bed earlier but I start the day off on a much better note when I have that time to myself first thing. I'm a happier mama! Another good thing about going to bed earlier is that I don't eat as much and I eat better. The longer I stay up, the more I eat...and who wants eat anything other than carbs or sugar at night?!?
9:00 Green Smoothie. Heading to the city so I made a quick shake to drink in the car. This one is blueberries, spinach, avocado, banana, almond milk and a splash of coconut milk.
11:30 Coffee and flax bar (they are actually called "Colon Cleanser" so if you aren't used to high fibre get ready for your colon to get cleansed :)! I buy them at London Drugs. They are primarily flax with some dates and raisins. Anytime I am away with the kids for at least a few hours, I pack up some snacks for them and myself. This prevents us from picking up something greasy from the drive thru. I often get a coffee for the drive home though. I actually love that time because I know it is time when I can just sit, enjoy a podcast, a coffee and a snack. That doesn't happen too much at home as I know you mamas can relate. So I always try to make the most of this time.
12:30 Gluten free BLT, salad and veggie sticks. I rarely buy gluten free bread so this was a treat.
4:30 We had an early supper. It was just the kids and I for supper so I gathered up what was already cooked from the fridge. The salad has romaine, onion, bacon, chicken, sunflower seeds and pickles (anyone else love pickles in their salad or just me?), with a home-made balsamic dressing and a bit of leftover baked potato. The kids had chicken, raw veggies and leftover Annie's Organic Mac and Cheese.
I have some creamy coconut milk left in the fridge so I plan on having a "Guilt-Free Shamrock Shake" this evening. I also will likely have more nut and seed bar. The shake is frozen banana, a bit of honey (optional), spinach, coconut milk and almond milk, and ice. Try it! It's so good!
Smoothie Of The Week
Fat Burning Green Smoothie
I don't think this smoothie is any more fat burning than the other's I've posted but I do like that it has the warming spice ginger in it, which is great for the winter months as smoothies are generally very cooling. The chia seeds help you to feel full as they expand in the stomach. They are also high in omega 3, protein and fibre!
Snack of the Week
The recipe has more savoury spices but if you want you can omit the spices and use cinnamon, sea salt and raisins for some sweetness. It goes well with apple and drizzle of a nut butter. The regular recipe pairs well with hummus or guacamole, or just on it's own.
Enjoy your week!
6:00 Large glass of water. So important to hydrate first thing! I actually find I have more energy than when I have no water first thing.
6:30 black coffee and peanut butter protein bar. I used to love cream and sugar in my coffee but I slowly weaned off of that and now I prefer it black...but I do love to pair it with something sweet (like a peanut butter bar) so maybe I'm not completely weaned from the sugar, actually stevia - in the case of the bar.
8:30 Sunrise Smoothie! I don't follow a recipe for my smoothies, I just use what I have...but I do make sure I have a base of greens, some fruit (not too much), some fat and protein. This one is kale, frozen mango, banana, frozen avocado, ground flax, and cashew milk.
12:00 Sweet Potato Toast topped with avocado, tomato and bacon with a salad and homemade dressing (8 minute prep time - sweet potato toast and bacon were pre-cooked and in freezer and batch salad/dressing were pre-made).
2:00 More Coffee and Peanut Butter Protein Bar - this is my vice! I probably could have grabbed something more nourishing but I love to sit down for a cup of coffee and pb bar when Easton goes down for a nap. It's some me time! If Ash is home I let her watch a show or youtube videos....and I do it without guilt! :)
6:00 Thia and red wine! It was our 6 year anniversary so we treated ourselves to some Thai food. I got a chicken pad thai. It's generally pretty easy to order gluten free at a thai restaurant as it's mostly rice or rice noodles, I just make sure I ask. It was a huge portion so I cut this in half and saved the rest for another meal. If you are a Nivervillian...then you probably already know but we got it from Thia on 59. So good!
8:00 I carb'ed up already so just had an apple. I forgot a picture, but you know what an apple looks like :)
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I finally tried out the "Sweet Potato Toast" I've been hearing about. Although the name is deceiving, it tastes nothing like toast but is a pretty darn good vessel for yummy toppings. If you have eliminated bread from your diet, you will likely appreciate this alternative.
I needed something quick, warm and nourishing to have before a morning winter walk. I had pre-baked a bunch of 1/4 inch sweet potato slices so they were ready to go, they just needed to be toasted up and loaded with some good toppings. I tried putting them in the toaster but they were too soft for that, but putting them under the broiler for a few minutes worked well. I added bacon that was pre-cooked and in the freezer, avocado, tomato and sea salt and pepper. It was really good!
I'm going to try to have these on hand more often, either in the fridge or freezer. Good for a quick (clean, whole food) meal or snack. So far I've only tried the toppings pictured above but I have some more topping ideas I plan to try out.
How to Make Sweet Potato Toast in the Oven
adapted from www.eatingbirdfood.com
More Topping ideas:
- Apple, Peanut butter, Cinnamon and raisins
- Open-faced chicken sandwich (shredded chicken, green onion, lettuce with either mayo, veganaise or just avocado)
- Egg, tomato and avocado
Cook just four suppers and for the remaining suppers...use up leftovers or take from one or two of your freezer meals. You should be starting to have a bit of a freezer meal stock pile by now.
Starter salads are a huge help in the healthy eating game. A couple times a week fill a large bowl with salad to have in your fridge. Just add lettuce and any hearty veg that will keep well a few days. Don't add tomato or avocado or nuts and seeds, instead add them as you are dishing up a salad. But make it taste good! You want to enjoy it. Two tricks are adding things like lightly toasted nuts or seeds (put raw nuts/seeds in a frying pan on med heat for a few minutes will just slightly browned. You want to watch closely and stir as they can burn quickly). It's a fine line, they are most nutritious raw but taste so good toasted so just a light toasting is what I like. I also add other things I enjoy like avocado, tomato, sometimes olives. And do a homemade dressing to last a few days (olive oil, vinegar, maple syrup, dash of garlic powder and s&p). Most importantly...eat it before your meal. You will enjoy it much more and will fill up on the good stuff! We often will sit on the couch and enjoy our salad while supper is still cooking. My daughter will fill up on raw veggies or she will make her own salad (using a butter knife to cut). *She never used to like salad until she started being able to make her own and decide what goes in it.
Peanut Butter Protein Bar
...or almond butter...or any nut or seed butter works in this. This is my FAVOURITE!!! I try to just have it in the morning with my coffee, but I have to admit I end up having it a couple times a day. It goes so well with a cup of coffee. I could eat these and drink coffee at every snack and meal of the day....but do try my best not to.
Simply dates and nuts...and optional add-ins. You'll need a food processor though.
Nut and Seed Protein Bar
...also really good!
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Wishing you health, energy and happiness,
CONNECT WITH ME
Hi, I'm Teri!
I'm a wife, a mom of two and a student of nutrition. My focus is to simplify clean eating in a busy world that involves caring for young kids. Changing my diet has drastically changed the way I feel so I love to share my knowledge and my journey. My mission is to help mom's feel better so they can enjoy this precious time of thier life more and have the energy to do so. It is possible!