Weekly Eating Plan, 27th of April

This week started beautifully. Monday night, I went to the 'I Quit Sugar' seminar with a wonderful group of lovely ladies who are all passionate about the impact that food has on our health and wellbeing. The key thing that I took away from Sarah's journey to wellness was to eat like you mean it - eat good food that makes you feel good, and most importantly, keeps you well. Bon Appetit xx


SHOPPING LIST
Fruit and Vege:
9 Red Onion
Garlic
2 Bunches of Asparagus
Brown Mushrooms
Rocket
Lemons
500gr Green Beans
2 Baby Cos Lettuce
2 Red Chilli
Coriander
Cucumber
2 Plum Tomatoes
2 Green Jalapeño
Cilantro/Chinese Parsley
Spring Onions
Pumpkin
Galangal/Ginger
Turmeric
Lemon Grass
Chives
Watercress
Kumara
Rosemary

Meat:
2 Chicken Breasts
4x 200gr Pork Loin Steaks
4x 180gr Fish Fillets (skin on)
500gr of Chicken Breast
600-800gr Flank Steak
4x Lamb Shanks

Deli:
2 Eggs
50gr of Prosciutto/Pancetta/Bacon
Butter
Feta
Egg-Based Mayonnaise
Capers

Pre-packed:
Almond Milk
Coconut Oil
65gr Cashews
Fish Sauce
Lime Juice
Sugar-Free Spicy Sauce (we just discovered the Culley's hot sauce range is extremely low in sugar)
Chilli Powder
Vegetable Stock
Kaffir Lime Leaves
Balsamic Vinegar

Canned:
2x Corn Kernels
Coconut Cream

Misc:
Mung Bean Fettucini
Tapioca/Rice Flour
Red Wine

Breakfast, Snacks & Sweet Treats:
Almonds
Flaked Coconut
Red Apple
Dates
Almond Milk
Mix of Fresh Fruit
Bananas
2 Cups of Spinach/Kale/Silverbeet
Green Apple
Coconut Water
Almond Meal
Lemon
Coconut Oil
Vanilla Extract
Desiccated Coconut
1 Cup of Macadamias
Ginger
Coconut Flour

SNACKS & SWEET TREATS
Lemon Coconut Bites

http://megandveg.com/2014/06/23/lemon-coconut-bites/

Gingernuts

https://wholefoodsimply.com/quick-and-easy-ginger-cookies/

BREAKFAST PLAN
Raw Muesli

https://www.thehealthychef.com/2014/09/healthy-chef-raw-muesli/

Super Green Smoothie

http://megandveg.com/2014/04/08/super-greens-smoothie/


DINNER PLAN
Meatless Monday: Spicy Pumpkin Coconut Soup

Prep/Cook time: 45mins
Serves: 2
Lunch Leftovers: As is
View Recipe:http://eatdrinkpaleo.com.au/spicy-pumpkin-coconut-soup-recipe/
Tips and tricks: I'm going to double this recipe so that there is some leftovers for lunch.

Tuesday: Dairy-Free Low Carb Carbonara

Prep/Cook time: 40mins
Serves:4
Lunch Leftovers: As is
View Recipe: http://www.movenourishbelieve.com/recipes/dairy-free-low-carb-carbonara-recipe/
Tips and tricks: You can find the Mung Bean Fettuccini at most health food shops. I also think that you could substitute them with kelp noodles too.

Wednesday: Pork Steaks & Nut Salsa

Prep/Cook time: 30mins
Serves:4
Lunch Leftovers: As is
View Recipe: http://www.goodtoknow.co.uk/recipes/384069/Bill-Granger-s-pork-steaks-and-nut-salsa

Thursday: Pan Fried Fish w Pico de Gallo Salsa

Prep/Cook time: 30 Minutes
Serves: 4
Lunch Leftovers: As is
View Recipe: https://www.thepaleoway.com/recipe-preview-ng/141/?id=141
Tips and tricks: If you have any leftover green veggies from the previous recipes, you could serve these on the side.

Friday: Crispy Buffalo Chicken Bites w Mexican Street Corn Salad

Prep/Cook time: 30mins
Serves:4
Lunch Leftovers: As is
View Recipe: http://lexiscleankitchen.com/2015/02/27/crispy-buffalo-chicken-bites/
http://www.seriouseats.com/recipes/2012/07/esquites-mexican-street-corn-salad-recipe.html

Saturday: Grilled Flank Steak w Quick Green Sauce

Prep/Cook time: 30mins
Serves: 4 - 6
Lunch Leftovers: As is
View Recipe: http://www.annabel-langbein.com/recipes/grilled-flank-steak-with-quick-green-sauce/377/

Sunday: Lamb Shanks

Prep/Cook time: 2 hours
Serves: 4
Lunch Leftovers: As is
View Recipe: http://tvnz.co.nz/masterchef-new-zealand/lamb-shanks-4032799

0

Weekly Eating Plan, 20th of April

Whilst this change in weather has really changed what I want to eat this week, I have to say I do love the slower, more relaxed pace that the rain and cooler temperatures bring to the Sellars household.  I hope that you find something nice to focus on just for you this week, whether it's in the kitchen or something just for you. Bon Appetit xx


SHOPPING LIST
Fruit and Vege:
4 Medium Kumara
Garlic
Coriander
Avocado
8 Zuchinni
4 Capsicum
Pumpkin
Rocket
6 Lemons
Baby Cos Lettuce
Chives
4 Roasting Poatoes
Watercress
Celery
4 Carrots
Parsley

Meat:
24 Prawns
4 Chicken Breasts
500gr Beef Schnitzel
800gr Pork Belly
800gr Beef Mince

Deli:
Egg-Based Aioli
Bacon
Olives
Sundried Tomatoes
Parmesan
Haloumi
12 Eggs
Milk
Butter
Blue Cheese
Cream

Pre-packed:
Cashews
Olive Oil
Canola Oil
Soy Sauce
Honey
Cayenne Pepper
Paprika
Sage
Thyme
Nutmeg
Ginger
Rice Flour
Dijon Mustard
Oregano
Panko Crumbs
Horopito Seasoning
Apple Cider Vinegar
Sugar Free Tomato Sauce
Coconut Milk
Almond Meal

Misc:
Chickpea Flour
Manuka Smoke Spray

Breakfast, Snacks & Sweet Treats:
Almond Meal
Cacao Nibs
Coconut
Baking Powder
Rapadura/Coconut Sugar
6 Egg
Coconut Oil
Vanilla Extract
Honey
Poppy Seeds
2 Tangelos/Grapefruit/Oranges/Lemons
Baking Soda
Yoghurt
Feijoa
Pear
Apple
LSA
Chia Seeds
Cinnamon
Almond Milk

SNACKS & SWEET TREATS
Tangelo, Poppy Seed & Almond Cake

http://www.viva.co.nz/article/food-drink/viva-petite-kitchens-herb-and-almond-savoury-muffins/

Almond Cacao Chip Cookies

http://megandveg.com/2014/05/01/almond-cacao-chip-cookies/

BREAKFAST PLAN
Feijoa & Pear Smoothie

http://eatwellnz.co.nz/feijoa-and-pear-smoothie/

Power Porridge with a hint of Cinnamon

https://www.thehealthychef.com/2013/04/power-porridge-with-a-hint-of-cinnamon/

DINNER PLAN
Meatless Monday: Chickpea Slice w Warm Roast Vegetable Salad

Prep/Cook time: 45 mins
Serves: 6
Lunch Leftovers: As is
View Recipe: http://www.bite.co.nz/recipe/11357/Chickpea-slice-with-warm-roast-vegetable-salad/
Tips and tricks: You can choose whatever vegies you want for this one. We are going to use pumpkin, Zucchini and Capsicum - remember it's 5 cups of roasted vegies! Also to make it easier on the night, you could roast the vegies the night before if you get the chance.

Tuesday: Double Crunch Honey Garlic Chicken Breast

Prep/Cook time: 30 mins
Serves: 4
Lunch Leftovers: As is
View Recipe: http://www.rockrecipes.com/double-crunch-honey-garlic-chicken-breasts/
Tips and tricks: Rice flour is a perfect substitute for the regular flour option. The flavours are delicious and I recommend a very simple salad or baby cos lettuce cut into quarters.

Wednesday: Prawn Haloumi & Zucchini Skewers

Prep/Cook time: 30 mins
Serves: 6
Lunch Leftovers: As is with
View Recipe: http://www.annabel-langbein.com/recipes/prawn-haloumi-and-zucchini-skewers/429/

Thursday: Beef Schnitzel w Creamy Parmesan  Sauce

Prep/Cook time: 45mins
Serves: 4 - 5
Lunch Leftovers: As is
View Recipe: http://chelseawinter.co.nz/crumbed-schnitzel/
Tips and tricks: Substitute the regular flour for rice flour if you can. Depending on the weather I may serve a kumara or potato mash with this dish.

Friday: Hasselback Sweet Kumara

Prep/Cook time: 45mins
Serves: 4
Lunch Leftovers: I will be adding the leftovers to a leafy salad with sliced oranges and almonds.
View Recipe: http://fitfoodiefinds.com/2013/12/easy-hasselback-sweet-potatoes-5/
Tips and tricks: I'm going to serve this with a hickory or chipotle aioli, crispy bacon, coriander and lots of avocado with squeeze of lemon.

Saturday: Pete Evans Paleo Meatloaf

Prep/Cook time: 60 mins
Serves: 6 - 8
Lunch Leftovers: As is
View Recipe: https://www.thepaleoway.com/recipe-preview-ng/145/?id=145

Sunday: Crispy Pork Belly w Watercress Cream

Prep/Cook time: 3.5 hours
Serves: 4
Lunch Leftovers: As is
View Recipe: http://tvnz.co.nz/good-morning/kasey-and-karena-s-pork-belly-canape-6028279
Tips and tricks: This recipe is based on serving as a canapé, so to make it more of a main, I'm going to add roast potato cubes.

0

Weekly Eating Plan, 13th of April

With a busy week ahead, this week's eating plan has been put together with that in mind. The meals are quick and easy - just what the doctor ordered. In saying that, I can't wait to host our lovely quests this weekend and serve a scrummy looking roast chicken. Bon appetit xx

SHOPPING LIST
Fruit and Vege:
Silverbeet
Basil
2 Red Onion
7 Lemon
Thyme
Parsley
Pear
Coriander
Lemongrass
Ginger
Kaffir Lime Leaf
Shitake Mushrooms
Cauliflower
Broccoli
Asparagus
Snow Peas
6 Carrots
Avocado
Yellow Capsicum
Green Grapes
Cos Lettuce
2 Oranges
Garlic
Kale
Baby Spinach
Button Mushrooms

Meat:
1.6 kg of Roast Chicken
350gr of Chicken Breast/Tenderloins
2 Chorizo
500gr of Chicken Breast
600gr of Steak

Deli:
8 Eggs
Lime Juice
Egg Based Mayo
Sliced Cheese (I'm going for Gyurere!)
Gluten-Free Buns

Pre-packed:
Olives
Apple/Pear Cider Vinegar
Dried Cranberries
Pistachio Nuts
Gherkins
Thai Herb paste
Almond/Pumpkin Seed Milk
Coconut Milk
Macadamia Nuts
Coconut Aminos/Soy Sauce
Turmeric
Dijon Mustard
Barley
Almonds
Honey
Balsamic Vinegar

Breakfast, Snacks & Sweet Treats:
Coconut Water
Bananas
Kiwifruit
Spirulina Powder/Good Green Stuff
Greek Yoghurt
Cinnamon
Maple Syrup
Linseeds
Dried Apricots
Almonds
Mixed Seeds
Dark Chocolate
Coconut Oil
Honey
Vanilla
Coconut Cream
Peanut Butter

SNACKS & SWEET TREATS
Chocolate Apricot Nut Bars

http://eatwellnz.co.nz/chocolate-apricot-nut-bars/almondapricot-5/

Peanut Butter Fudge

http://megandveg.com/2014/06/23/peanut-butter-fudge/

BREAKFAST PLAN
Kiwi Green Smoothie

Tips and Tricks: You could substitute the Vital Greens with Spirulina Powder or Good Green Stuff.
http://eatwellnz.co.nz/kiwi-smoothie-with-vital-greens/

Banana Cinnamon Smoothie

http://eatwellnz.co.nz/banana-cinnamon-smoothie/

DINNER PLAN
Meatless Monday: Mediterranean Frittata

Prep/Cook time: 35 mins
Serves: 4
Lunch Leftovers: As is.
View Recipe: http://www.movenourishbelieve.com/recipes/recipe-of-the-week-mediterranean-frittata/
Tips and tricks: I have a heap of mushrooms and tomatoes that I need to use so will be adding them. Serve with your favourite salad.

Tuesday: Thai Vegetable Curry

Prep/Cook time: 30 mins
Serves: 2
Lunch Leftovers: Probably won't be any left.
View Recipe: https://www.thehealthychef.com/2011/07/thai-vegetable-curry/
Tips and tricks: You could add seafood or chicken to this curry too.

Wednesday: Citrus Chicken Salad

Prep/Cook time: 60 mins (including marinade time)
Serves: 2
Lunch Leftovers: As is
View Recipe: http://eatwellnz.co.nz/citrus-chicken-salad/

Thursday: Chorizo Salad

Prep/Cook time: 30 mins
Serves: 2
Lunch Leftovers: As is
View Recipe: http://megandveg.com/2014/10/21/hearty-chorizo-salad/

Friday: Chili Garlic Lime Chicken Satay Skewers

Prep/Cook time: 20 minutes
Serves: 4
Lunch Leftovers: As is
View Recipe: http://lexiscleankitchen.com/2013/05/30/chili-garlic-lime-chicken-satay-skewers/
Tips and tricks: I am going to serve mine in cos lettuce.

Saturday: Steak Cheese Melt

Prep/Cook time: 45 mins
Serves: 6
Lunch Leftovers:As is
View Recipe: http://chelseawinter.co.nz/steak-cheese-melt/
Tips and tricks: I think that you could use wraps for this one too.

Sunday: Roast Chicken with Pear and Pistachio Cranberry Stuffing

Prep/Cook time: 90 mins
Serves: 4- 6
Lunch Leftovers: As is
View Recipe: https://www.thehealthychef.com/2012/12/roast-chicken-with-pear-pistachio-cranberry-stuffing/
Tips and tricks: We are going to have this with a rocket, walnut and blue cheese salad and roast Kumara.

0

Weekly Eating Plan, 6th of April

After a wonderful long weekend spent with friends and family, here is your next week's eating plan which is full of flavour and goodness. Bon appetit xx

SHOPPING LIST
Fruit and Vege:
6 Red Onion
Basil
Red Bell Pepper
Pineapple
Spring Onions
2 Bunches of Coriander
Red Capsicum
2 mixed-colour peppers
Rocket/Watercress
Avocado
4 Limes
Mango
Mint
Baby Spinach
Red/Yellow Chilli
2 Oranges
Thyme
Garlic
6 Lemons
Carrot
Zucchini
Rosemary
Celery
Bay Leaves
1/4 Pumpkin

Meat:
8 Chicken Thighs
2 200gr Chicken
4 Chicken Breasts
1kg Beef Cheeks

Deli:
12 eggs
Feta
Full Fat Greek Yoghurt
Lime Juice
Parmesan
Anchovies/Pancetta
Butter

Pre-packed:
Cider Vinegar
Ground Cumin
Garlic Powder
Smoked Paprika
Allspice
Quinoa
Cinnamon
Nutmeg
Chilli Flakes
Almonds
Bread Crumbs
Low Sugar Chilli Sauce
Paprika
Coriander Powder
Stock
Red Wine Vinegar
Tomato Paste
Coconut Oil
Pumpkin Seed
Turmeric

Canned:
3 Corn
2 Lentils

Misc:
Coconut Flour
Tamari Sauce
Coconut Sugar

Snacks & Sweet Treats:

Pear
Full Fat Greek Yoghurt
4 -5 Large Feijoas
Psyllium Husks
1 1/2 Cups Raw Nut Mix
Honey
Coconut Oil
Almond Butter
Chia Seeds
Vanilla Essence
Raspberries
Coconut
Almond Milk

SNACKS & SWEET TREATS
Raspberry and Almond Coconut Chia Pudding

http://eatwellnz.co.nz/raspberry-almond-and-coconut-chia-pudding/

Chocolate Nut Bars

http://eatwellnz.co.nz/homemade-nut-bars/

Feijoa and Pear Smoothie

http://eatwellnz.co.nz/feijoa-and-pear-smoothie/

DINNER PLAN
Meatless Monday: Lentil Patties w Coriander Pesto

Prep:45 mins
Serves:5
Lunch Leftovers:
View Recipe:http://www.movenourishbelieve.com/recipes/meatless-monday-lentil-patties-w-coriander-pesto/


Tuesday: Blackened Chicken w Quinoa Salad

Prep: 30 mins
Serves:4
Lunch Leftovers:
View Recipe: http://www.viva.co.nz/article/fashion/the-insiders-guide-to-london/jamie-olivers-blackened-chicken-san-fran-quinoa-salad/


Wednesday: Slow-cooked Beef Ragu

Prep: 6 hours with a slow cooker
Serves:4-5
Lunch Leftovers: As is
View Recipe:http://www.movenourishbelieve.com/recipes/a-family-face-slow-cooked-beef-ragu-recipe/

Thursday: Roasted Spiced Pumpkin w Candied Carrots

Prep: 45mins
Serves: 4
Lunch Leftovers:
View Recipe: http://www.viva.co.nz/article/fashion/the-insiders-guide-to-london/viva-recipe-roasted-spiced-pumpkin-with-candied-carrots-and-yoghurt-dressing/

Friday: Gluten-free Sweetcorn Fritters

Prep: 30 mins
Serves: 3 - 4
Lunch Leftovers: As is
View Recipe: https://www.thehealthychef.com/2014/02/gluten-free-sweetcorn-fritters/

Saturday: Grilled Chicken w Pineapple & Pepper Relish

Prep: 30mins
Serves: 4
Lunch Leftovers: As is
View Recipe: http://www.eat-yourself-skinny.com/2011/08/grilled-chicken-thighs-with-pineapple-corn-and-bell-pepper-relish.html

Sunday: Jamaican Jerk Kitchen

Prep:3 hours marinading, 45 mins prep/cook time
Serves: 5
Lunch Leftovers: As is
View Recipe: http://www.viva.co.nz/article/food-drink/viva-recipe-petite-kitchens-jamaican-jerk-chicken/

0