Day 136: Back to a regular schedule and Food Prep for entire week

Back from holiday and time to get serious. Did some Cinderella duties and then decided to get some food prep done. I have a full schedule with no time to waste and food prep is a major time waste. That’s at least 10 minutes chopping and cutting and another 5 cleaning up.  That’s 105 minutes each week just for one meal. I would rather take an hour or two to prep once a week and be prepared for a whole week.

Food Prep

Step one: plan

Build up a menu for the week. One thing I do is look through my pantry to get a gist of what I already have. I then build up my menu around what I have there. Pick a main dish and side dish and some snacks

Step two: grocery store List and shop

Make a list. And stick to it.

Shop for all the ingredients you need.

A way to save money is buy in Bulk. Beans, grains and pasta should always be in your pantry. You can also try a food club or co-op

Buying organic is expensive but thee are some things that you should definitely spend on here is a list of the dirty dozen


12 Most Contaminated

▪   Peaches

▪   Apples

▪   Sweet Bell Peppers

▪   Celery

▪   Nectarines

▪   Strawberries

▪   Cherries

▪   Pears

▪   Grapes (Imported)

▪   Spinach

▪   Lettuce

▪   Potatoes

 Try and buy these organic

12 Least Contaminated

▪   Onions

▪   Avocado

▪   Sweet Corn (Frozen)

▪   Pineapples

▪   Mango

▪   Asparagus

▪   Sweet Peas (Frozen)

▪   Kiwi Fruit

▪   Bananas

▪   Cabbage

▪   Broccoli

▪   Papaya

(Source-Environmental working group http://www.ewg.org)

 Step three: Food prep

Boil and pressure cook

–       Split green grams

–       Lentils

Pre-cook grains and legumes. Soak them the night before and pressure cook for about 15-20 minutes.

Wash and clean broccoli and cauliflower
-Chop veggies

-Prep your greens. Wash and cut up.

-Anything that can be cooked in advance E.g. soups can be made.
Boil your eggs

Step four: Portion and store.

You can calculate your caloric value and store everything ready to eat. This will make tracking your food intake easy.

Everything is ready for salads and stir-fries for the whole week.

FoodPrepIdeas-602x401

 

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Day 120: Day5 & 6 Whole food Detox: Make your own Vol.2- Hummus

Yesterday was day five of my detox and nothing exciting happened. I did however weigh-in and was down 4 pounds in the four days I have been on the eating plan. That was great news even though my weight is not where I want it to be.

My I have been eating pretty much the same thing daily. If you have ready day 1-4 then you know what I have been eating.

 

Today I went to the grocery store to get staples for the whole month. Spices, different types of beans and legumes and more containers so I can prep more food in advance. I think I can almost plan a whole menu if I had the patience. The only shopping I need to do now is my weekly fresh food.

My detox was to be for ten days but I think I am going to push it for at least a month. I’m going to try to be as strict as possible with what I eat but will include some extras that have been off limit in these ten days. E.g eggs.

I wanted to weigh in on the 31st so that I can see exactly how much I lost this year. The only problem is that TOM is here and that means my monthly bloating and weight gain of up to 6lbs (yup! My bloating and water retention is that bad.) is here.

This is how I feel about once a month

 

This will totally throw off my detox results, which really pisses me off. I worked so hard these past few days to eat on plan and I won’t even know how well it worked. Being a woman sucks.

I will push on though.

 Make your Own

I decided to do my second installment of make your own (my quest to rely less on processed food) and since I have been making my own hummus after years of buying it, here is my recipe. Its pretty simple and quick

 

I cup Dry chickpeas

I medium onion

I large red/green bell pepper

1/3 cup fresh lemon juice

1/4 cup tahini

2 cloves garlic, chopped

1/8 teaspoon cayenne pepper

1 1/4 teaspoons coarse salt

¼ teaspoon cumin (I always add cumin to legumes)

olive oil

 

Procedure

  1. Soak your chickpeas overnight and boil the following day

    Soak over night and they should double

  2. Sautee your onions, chopped garlic and bell peppers in olive oil for about a minute. (I do this to reduce the taste of raw garlic and onion in my hummus. However if you do not mind it, go ahead and use them raw.

    Sautee for about a minute or two

  3. Put all the ingredients in a blender and blend to desired taste. (you can add some of the water you used to boil the chickpeas if you want a smoother consistency or you can add a quarter cup of olive oil to make it smoother.)

    Blend. add lemon juice and olive oil

  4. Store in the refrigerator and you have  delicious chickpea that is cheaper and tastier than store bought.

Day 117: 100th Post, whole food detox/cleanse day 3 and what I ate Christmas Edition

Happy boxing day everyone! I can’t believe I am on my 100th post. I thinking this is the longest I have kept a journal of any kind. And I thank everyone who takes time to come to this little corner of the interwebs.

 

I survived Christmas without going off my detox plan. It wasn’t tempting at all. I made all the food I was going to it and let everyone know they could have some of it with their normal meal. I think that is a great plan especially if you are invited somewhere and aren’t sure of what will be available. Just make what you are comfortable eating and take it as a gift for your host (survival)

 

Here is what I ate

The spread. shredded red cabbage with carrots, sliced veggies(carrots,avocado,celery,snowpeas), homemade hummus, guacamole, lettuce, homemade dressing (juice of one orrage, a tbs of applecider vinegar, a pich of salt and black pepper) sauteed black peans not included.

The spread. shredded red cabbage with carrots, sliced veggies(carrots,avocado,celery,snowpeas), homemade hummus, guacamole, lettuce, homemade dressing (juice of one orrage, a tbs of applecider vinegar, a pich of salt and black pepper) sauteed black peans not included.

My plate was about 600 calories. most of which came from the one cup of black beans I ate. Not too bad for christmas lunch

yummy goodness.

yummy goodness

By the end of the day I was sooo full and I did not cheat or eat anything else that wasn’t on my plate. I ate slowly and this lasted me the whole afternoon.

Today is day three of my whole foods detox.

I woke up and had my lemon with warm water 160z. I went for a three-mile run and I felt very energized. After the run, I had my 32oz of water and my green tea.

My plan for the rest of the day is to make my green smoothie, have a little bit of the left over lunch from yesterday and then its soup for diner. This new way of eating is going so well I am thinking of going a little more than ten days.

Day 108: Lentil tacos “The low-carb type”

Ingredients

  • 2 cups dry brown lentils
  • 1 small yellow onion
  • 2 cloves garlic
  • 2 Tbsp olive oil
  • Taco seasoning (with corn starch)
  • 1 tsp salt
  • Homemade pico de gallo
  • Sour cream
  • 2 small avocados

“Taco”

2 large  eggs

1/4 cup fiesta blend shredded cheese

1 teaspoon  coconut flour

Salt and pepper — to taste
1. In small bowl, whisk eggs until frothy.  Stir in cheese and coconut flour until well blended.  Salt and pepper to taste.

2. Pour batter into frying pan sprayed with non-stick cooking spray or greased.  Cook on one side, carefully turn and cook on the other side until done.  Slide out onto plate.

“Lentils”

  •  Sort and rinse the lentils. Bring 3 cups of water to a rolling boil in a medium pot. Once it reaches a boil, add the lentils. Let the pot return to a boil, then reduce the heat to low, place a lid on top. Allow the lentils to simmer for 20 minutes. After 20 minutes, taste the lentils to test the texture. They should be tender but not mushy. Drain the lentils in a colander.
  • While the lentils are simmering, prepare the pico de gallo. Also mix together the taco seasoning, including the corn starch.

  • Dice the onion, mince the garlic and cook them with olive oil in a large skillet over medium heat until tender. Once the onion is tender, add the drained lentils, the taco seasoning, and about a half cup of water. Stir and cook over medium heat until the mixture has thickened (about 3-5 minutes). Season to taste with salt – this will really bring out the flavors (I added one teaspoon).

Build the tacos, using about 1/4 cup of seasoned lentils per taco, one slice of avocado, a small amount of pico de gallo, and sour cream. If you have cilantro left over from the pico de gallo, it can also be used to top the tacos

 

The Lentils can be served in different ways

1. traditional taco

You can use normal tacos instead of the omelet

2.Taco salad

3. Taco lettuce wrap

Day 103: Embrace the Tofu

 As a low carb veg, Tofu becomes your savior and major source of protein without the carbs.

A lot of people are afraid of tofu because it lacks flavor but they forget what a great medium it it. it absorbs any flavor you give it and as a result can take on any taste you want.

Here is a go to recipe that can be had with rice or made into a lettuce wrap for a low carb meal.

 You will need

I block extra firm tofu
some Oil
soy sauce
grated ginger
garlic, cornstarch, cayenne pepper, orange juice concentrate.
broccoli, onion.green and red pepper

  • Get some oil quite hot in a frying pan.
  • Throw in 1-inch cubes of extra super ultra firm tofu and brown well on all sides.
  • Turn the heat down to medium on the frying pan.
  • Mix up the sauce right in the measuring cup:
  • 1/4csoysauce
  • 1/4c.water
  • 1tspgratedginger
  • 1-2tsp.choppedgarlic(1-2cloves)
  • 1Tbl.cornstarch
  • 1Tbl.orangejuiceconcentrate
  • 1/4tsp.cayennepepper

 

 

Throw a couple cubes of hot tofu into the sauce to warm it up a little.

Pour the pre-warmed sauce into the frying pan with the tofu.

Bring to a boil and simmer 2-3minutes until reduced to a thick, clear glaze.

Steam some broccoli with the peppers and onion and serve on the side, or just throw it into the sauce and cook it that way.

Serve over rice or to make it low carb, serve it with lettuce as a wrap.

 

Spicy tofu lettuce warps

Photo credit: The smug Chef

 

I got in 3 miles this morning. I think I might be developing a foot injury. it hurt to run and i walked almost 1 mile. this evening I will be doing day 2 of the 30DS. oh and My body was definitely feeling the burn from yesterdays workout today. I love it when my muscles ache. It shows I am doing something right.

 

Day 95: Recipe- Chickpea and Swiss Chard Soup and Running stats

Today was day number 4 of my run everyday december challenge. I am improving daily even though the getting up is still the toughest.

Here are my four day stats.

 (Dec 1)
Distance: 2.85mi
Pace: 15.45
Time 45.03

(Dec 2)
Distance: 3.16mi
Pace 14.17
Time 45.16
Fastest pace, 8min/mi

(Dec 3)
Distance: 3.21mi
Pace: 14.02
Time: 43.28
Fastest pace: 10’49”

(Dec 4)
Distance: 3mi
Pace: 13.47
Time: 41:45
Fastest Pace:  7’35”

As you can see, My time and pace is improving daily. I’m not really pushing myself that hard just going with what my body is feeling at the time. Im running longer and only walking about 3/4 of the way. by the end of the month I hope to get my time back to under 30 minutes for the three miles.

Now on to the food. My low carb isn’t going as well and it a bit higher this week than last. I am still under my 100g a day but I wish I could get them more under the 5o range. It might be tougher this week because i made some chickpea and Swiss chard soup. recipe below. The chickpeas are a bit higher in carbs but are high in fiber and protein. plus c’mon who can give up hummus and falafel.  I just need to keep in mind when i make choices on what to eat that i have a goal of 159.9lbs

Recipe: Chickpeas and Swiss chard Soup

 Ingredients

  • Two cups boiled chickpeas
  • 1 bunch of Swiss chard. About four cups cut including stalks
  • I small Zucchini
  • I large onion
  • I small bell pepper
  • 2 large tomatoes
  • Curry powder
  • Coriander powder
  • Black pepper
  • Salt
  • Cumin powder
  • Knor chili beef cubes
  • 2Tbs tomato paste
  • mixed herbs.

 

Procedure

  • Cut up the onions, tomatoes, zucchini, the bell pepper
  • Sauté the onions and add all the chopped veggies. Also add the chili beef cubes and mixed herbs
  • Add the tomato paste and let the mixture cook up until it starts to stick to the pot.
  • Add the chickpeas and a little water to deglaze the pot.
  • Add the other spices (I don’t really measure just eyeball to your liking.
  • Add the Swiss chard and your stock or water.
  • Let it simmer for about an hour
Soak a cup of chickpeas overnight and boils the following day.

Soak a cup of chickpeas overnight and boils the following day.

chop swiss chad and include the stalk. adds great texture to the soup

chop swiss chad and include the stalk. adds great texture to the soup

delicious!!!!

delicious!!!!

Makes 5 servings: enough for a week of lunches

Calories 104/ serving

Total fat 1g

Sodium 84mg

Potassium 1023 mg

Total carbs 16g

Fiber 6g

Net carbs 10g

Protein 6g

Enjoy.

 

 

 

 

 

 

Day 13: lentil.soup

Lentil soup


1 cup dry lentils (produces 2 cups cooked)
3 large carrots shredded
1 large onion
1/2 green pepper chopped
2 tomatoes
1tbsp olive oil
1tsp corriander
1tsp cummin
1/2 tsp black pepper
1 knor chillie cube
A pinch of salt
1 tbsp mixes spices (marjoram, sage,

-boil lentils untruly soft (about 30 minutes)
– put onions and olive oil in a pot and cook until brown.
-add tomatoes and chilli cube.
-add in the shredded carrots and spices and cook until soft.
-add in the lentils with the water used for boiling (no losing nutrients.
-add water to desired thickness.
-cook for 15-20 minutes on low heat.

Makes 4-5 servings.
Calories 199, net carbs 16.4, protein 9.8 g