Weekly Eating Plan: Mon 3 November

This week I watched the documentary 'Fed Up'. I had so many mixed emotions when watching this, it really reinforced to me that we are what we eat. This week you'll see some new foodies added to the blog. I am super excited to explore many more recipes from thisrawsomeveganlife.com, so watch this space. Bon appetite x

SHOPPING LIST
Fruit & Veg:

6 bananas

Thyme

Cauliflower

6 Onions

Parsley

3cm ginger

2 pak choi

4 spring onions

240gr spinach

4 avocado

1 apple

1 cos lettuce

2 radishes

500gr cherry tomatoes

2 cucumber

Bunch of Mint

1kg lemons

2 limes

10 shallots

Bunch of coriander

Bunch of asparagus

Bunch of broccolini

Meat:

500gr bacon

4 medium gurnard fillets
400 gr sausage meat of your choice
500gr sausage meat of your choice

500gr chicken breast

1.5kg salmon

8-10 chicken drumsticks

Deli:

Cream

Milk 

1L greek yogurt

Butter

24 eggs

500gr blueberries

200gr feta

100gr basil pesto

50gr grated mozzarella

200mls lime juice

Canned:

400gr canned baby beets

400gr canned artichokes

Pre-packed:

Vegetable stock

2L almond milk

Nutmeg

Gluten-free vogels

Basmati rice

Coconut milk

Coconut cream

1L coconut water

Sesame oil

Soy sauce

500gr cacao

250gr breadcrumbs

70gr pine nuts

500ml balsamic vinegar

200gr almonds

250gr coconut

Tandoori marinade

100gr  ground coffee

500gr large oats

Fish sauce

500gr almond meal

70gr pumpkin seeds

40gr oregano

Misc:

250gr coconut flour or rice flour

500gr coconut oil

SNACKS & SWEET TREATS

These truffles have completely wiped gingernuts out of existence in our household: petite-kitchen.com/2013/03/raw-lemon-and-coconut-truffles.html

This loaf will be great to put half in freezer for next week or any weekend visitors: thehealthychef.com/2013/07/banana-chia-coconut-bread/

There are no more excuses about not being able to make healthy snacks once you see this recipe people!: popsugar.com/fitness/Avocado-Snack-Ideas-21828074#photo-21855463

MONDAY

Breakfast: Banana & Date Smoothie

Blitz all ingredients with a stick blender.

400mls almond milk

1 frozen banana

1 scoop vanilla protein

6 dates

1/2 t cinnamon

Lunch: Leftover pork belly with spicy salsa salad.

Dinner: Cauliflower Soup w Parmesan Croutons (Meatless Monday!)

Recipe courtesy of Dish Mag, issue 54. I have adapted slightly as the original recipe has blue cheese and walnuts, which do not go down so well in the Sellars household.

Soup

2T butter

1 onion finely chopped

3t crushed garlic

2 sprigs of thyme

1 large cauliflower chopped

1.2L vegetable stock

1/2C cream

1/2C milk

1/2C grated parmesan

1/4t ground nutmeg

Croutons

3 pieces of bread of your choice

1/4C grated parmesan

2T oil

Serving

2 T cream

2 sprigs of thyme

salt and pepper

Preheat the oven to 180degrees.

1) Melt butter in large pan and cook onion until soft. Add thyme and garlic, cook for 2 minutes. Add cauliflower and stock then cover. Once it comes to the boil, reduce and simmer for 20mins or until cauliflower is soft.

3) Brush bread with oil and cover with parmesan. Place toast on baking tray and bake for 8-10 mins or until golden.

4) Add cream, milk, parmesan and nutmeg and cook for 5mins. Remove from the heat and allow to cool slightly, then blitz with your stick blender and season. Remove bread from oven and cut into small cubes. 

5) Drizzle soup with additional cream, sprinkle with thyme and croutons.

Tips and Tricks: If you're not up for Meatless Monday, top soup with strips of crispy streaky bacon - it looks super flash and tastes damn good too.

TUESDAY

Breakfast: Ari Eats Bacon and Egg Muffins

I love Ari's recipes, her story is awesome and blog is full of spunk and style.
View recipe here: arieats.com/recipes/bacon-and-egg-muffins

Tips and Tricks: I would use the biggest muffin tins that you have and line with baking paper to save on cleaning.

Lunch: Leftover cauliflower soup

Dinner: Asian Steamed Fish w Coconut Rice

We were lucky enough to experience the wonderful My Food Bag meals for around 3 months last year. This was my first introduction to Asian steamed fish - enough said, I was hooked. The flavours are amazing and it's so easy.

View recipe here: yummly.com/recipe/Steamed-Fish-_-Pak-Choi-Parcels-432398?columns=3&position=13%2F47

I don't normally eat rice, but coconut rice is a perfect match for this fish: yummly.com/recipe/Coconut-Rice-Allrecipes_1?columns=4&position=4%2F46

WEDNESDAY

Breakfast: Blueberry & Spinach Smoothie

View recipe here: iquitsugar.com/recipe/stress-busting-smoothie/

Lunch: Leftover coconut rice salad with asian steamed fish.

Chop your leftover greens and mix through coconut rice, serve fish on top. 

Dinner: Old School Scotch Eggs w Beetroot & Spinach Salad

For some reason scotch eggs remind me of Mum. Not too sure if she made them for us as kids, but I love them with dijon mustard!

View recipe here: allrecipes.co.uk/recipe/388/baked-scotch-eggs.aspx

Beetroot & Spinach Salad

100gr baby spinach

200gr tinned baby beetroots

1T pine nuts

50gr feta crumbled

6T olive oil

2T Balsamic Vinegar

Salt and Pepper

1) Add oil, vinegar, salt and pepper and shake. Place spinach in large bowl and add the dressing one tablespoon at time to ensure that you don't overdress the spinach. Place spinach onto a large plate.

2) Cut the beets into quarters and place on top of the spinach. Top with feta and nuts.

Tips and Tricks: I always boil my eggs while I'm cooking dinner the night before.

THURSDAY

Breakfast: Raw Muesli

View recipe here: www.thehealthychef.com/2014/09/healthy-chef-raw-muesli/

Tips and Tricks: You probably have heaps of leftover ingredients from your shopping list from last week. If so, feel free to add goji berries, dates and seeds to this recipe.

Lunch: Leftover scotch egg

Dinner: Tandoori Chicken Salad

2 chicken breasts diced

1 cos lettuce

2 radishes sliced

10 cherry tomatoes halved

1C greek yoghurt

Bunch of fresh mint chopped

Juice of one lemon

1/2 cucumber diced

Tandoori marinade

1) Marinade chicken in tandoori paste for as long as possible.

2) Rip cos lettuce into pieces and place into a large bowl.

3) Mix yoghurt, chopped mint and lemon juice together and dress the lettuce. Share among your bowls.

4) Cook the chicken either on a hot skillet or BBQ.

5) While cooking the chicken, cover lettuce with sliced radishes, cherry tomatoes and cucumber.

6) Place the chicken on top of the salad and top with a dollop of yoghurt.

FRIDAY

Breakfast: Cacoa and Coffee Smoothie

View recipe here: thisrawsomeveganlife.com/2014/02/coffee-cacao-banana-bliss-mylkshake.html#.VFSlXdSUc4Q

Tips and Tricks: Swap lucuma powder for maca powder or you could leave it out altogether.

Lunch: Have leftover tandoori chicken with wraps with salad.

Dinner: Gourmet Sausage Rolls

You'll probably have some pastry, sundried tomatoes and olives left over from last week's shopping list, which will be perfect to add to the recipe.

View recipe here: taste.com.au/recipes/7231/fancy+sausage+rolls

Tips and Tricks: I find serving these with a rocket and parmesan salad the perfect balance.

SATURDAY

Breakfast: Poached Eggs w Avo Smash

We love our smoothies but boy I can not wait for my weekend eggs.

1) Poach your eggs to your liking and serve on the bread of your choice (I'm in love with gluten-free Vogels right now).

2) Place half an avocado in bowl and roughly mash. Add 25gr feta, tablespoon of lemon juice, salt and pepper.  

3) Serve your smash on the side of your eggs.

Lunch: Leftover gourmet sausage rolls with salad.

Dinner: Grilled Salmon w Shallots, Tomatoes & Pickled Cucumber.

I made this dish for christmas lunch a couple of years back and have made it a couple of times since for friends. It's pretty impressive.

View recipe here: cuisine.co.nz/cuisine.nsf/recipes/grilled-salmon-with-shallots-tomatoes-pickled-cucumber

Tips and Tricks: This recipe says 1.5kg of salmon, which is a lot, so I suggest buying just what you need.

SUNDAY

Breakfast: Slow-cooked oats w Coconut, Almond & Blueberry Crumble.

1C large oats

2C water

1/4C threaded coconut

10 almonds

1/2C frozen blueberries

1/3C cream

2T honey

1) Place blueberries on a plate and let soften.

2) Add water and oats to a medium pot on low-med heat. Take your time cooking oats, the slower the better. When ready, divide your oats between bowls.

3) Roughly chop almonds and mix with coconut. Sprinkle over the oats.

4) Place blueberries in the centre of the oats and drizzle with honey.

5) Pour cream around the outside of the bowl.

Lunch: Leftover salmon salad

Dinner: Lemon Roast Chicken wArtichokes

This chicken dish is amazing with seasonal green vegetables. Asparagus and broccolini are my faves right now.

View recipe here: petite-kitchen.com/2014/04/crispy-almond-coated-chicken-roasted.html