We've had a week that has been a little more of a 50/50 rather than 80/20 - EEK! The sugars have been ok (minus the many slithers of birthday cake from the lovely Lucia's party) but the carbs and gluten sure did feature a little more than they should have. With next week's eating plan there are a few tips and tricks for a high-fat low-carb switch. If you ever get stuck on what to substitute for your specific way of eating, feel free to drop me a line. Bon appetit xx
SHOPPING LIST
Fruit and Vege:
Garlic Cloves
2 Large Kumara
Red Onions
300gr Spinach
Baby Spinach
Coriander
Carrots
Cucumber
Rocket
Spring Onions
Ginger
Limes
Rosemary
Small Red-Skinned Potatoes
Red Chillis
Red Capsicum
Snow Peas
2 Punnets Cherry Tomatoes
Basil
Truss Tomatoes
Avocados
Jalapeno
Lemons
Mint
Meat:
4 Pork Loin Chops
350gr Boneless Skinless Chicken Thighs
2 Chicken Breasts
1.2kg Boned Lamb Shoulder, Butterflied to 3cm thick
4 Chicken Breasts
4 Bream Fillets (or another thick-filleted white fish, like Monkfish)
Deli:
Grated Mozarella
Basil Pesto
Tzatziki
Feta
Pre-packed:
Tomato Passata
Rice Wine Vinegar
Low-Salt Soy Sauce
Peanuts
Runny Honey
Dried Chillies
Cornflour
Schezuan Peppercorns
Sesame Oil
Red Wine Vinegar
Za'atar/Middle Eastern Dried Herbs
8 Gluten-Free Wraps
Chilli Powder
Paprika
Quinoa
Vegetable Broth/Vegetable Stock
Chilli Flakes
Pine Nuts
Canned:
Cherry Tomatoes
Black Beans
Misc:
White Wine
Tamari
Palm Sugar
Breakfast, Snacks & Sweet Treats:
Full-Fat Greek Yoghurt
Banana
Avocado
Spinach
Chocolate Soy Milk
Cashews
Frozen Strawberries
Almond Milk
Protein Powder
Vanilla Paste
Chia Seeds
Tahini
Coconut Oil
Cacao Powder
Almonds
Brazil Nuts
Dates
Coconut Chips
Coconut Shreaded
Almond Butter
Pepperment Oil
Pumpkin
Gluten Free Plain Flour
Brown Rice Flour
Baking Powder
Polenta
Spring Onions
Olive Oil
Parmesan
Pumpkin Seeds
SNACKS & SWEET TREATS
Peppermint Oreos dipped in Dark Chocolate
http://www.thisrawsomeveganlife.com/2015/02/peppermint-oreos-dipped-in-dark.html#.VVbtks4UtE4
Gluten-Free Pumpkin Scones
http://www.jamieoliver.com/news-and-features/features/simple-gluten-free-scones/#Zx8jXiWtzumuD1Ic.97
BREAKFAST PLAN
Strawberries and Creme Smoothie
https://www.thehealthychef.com/2013/01/strawberries-creme-smoothie/
Chocolate Banana Shake
http://www.popsugar.com.au/fitness/Healthy-Smoothie-Recipe-Relieve-PMS-32358393
Tips and Tricks: This recipe says to use chocolate soy milk. Soy milk contains high levels of phytoestrogen, which mimics the functions of estrogen. My skin always has a major reaction to soy milk, so I'm going to substitute it with almond milk, and add a small tablespoon of cacao powder. This will also be the low sugar option too.
DINNER PLAN
Meatless Monday: Sweet Potato Quesadillas
Prep/Cook time: 40 mins
Serves: 4
Lunch Leftovers: As is
View Recipe: http://fitfoodiefinds.com/2015/02/vegan-sweet-potato-quesadillas/
Tuesday: Lemon Rosemary Chicken
Prep/Cook time: 30 - 40mins
Serves:4
Lunch Leftovers: In a salad or gluten free wrap
View Recipe: http://www.eat-yourself-skinny.com/2011/10/lemon-rosemary-chicken-and-a-winner.html
Tips and tricks: The recipe suggests potatoes, so if you're wanting a low-carb option, you could do chargrilled zucchini, broccolini and your favourite green salad.
Wednesday: Oh So Fresh Vietnamese Chicken Salad
Prep/Cook time: 30 minutes - marinade the chicken the night before.
Serves: 2
Lunch Leftovers:As is
View Recipe: http://www.movenourishbelieve.com/recipes/oh-so-fresh-vietnamese-chicken-salad/
Tips and tricks: I'm definitely going to double this recipe so that there is enough for lunch the next day.
Thursday: Florentine Pork Chops
Prep/Cook time: 30 mins
Serves: 4
Lunch Leftovers: As is
View Recipe: http://www.dish.co.nz/recipes/florentine-pork-chops
Tips and tricks: There's an amazing amount of spinach in this recipe which I love! But this won't stop me from serving a very basic rocket salad with this dish.
Friday: Baked Fish with Ginger, Tomato and Pine Nuts
Prep/Cook time: 30mins
Serves: 4
Lunch Leftovers: Cold in a salad
View Recipe: https://iquitsugar.com/recipe/baked-pollock-with-ginger-tomatoes-pine-nuts/
Tips and tricks: I have a lot of avocado that needs to be used, which I think is going to go perfectly in a green salad for this dish.
Saturday: Kung Pao Chicken
Prep/Cook time: 45
Serves: 2
Lunch Leftovers: As is
View Recipe: http://www.jamieoliver.com/recipes/chicken-recipes/kung-pao-chicken/#mPQDW8uq2iQWStmq.97
Tips and tricks: If you want to have leftovers for lunch, double the recipe.
Sunday: Chargrilled Lamb Shoulder with Tomato and Feta Salad
Prep/Cook time: 30 - 40mins
Serves: 4
Lunch Leftovers: In a salad or wrap
View Recipe: https://www.donnahay.com.au/recipes/char-grilled-lamb-shoulder-with-tomato-and-feta-salad
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SHOPPING LIST
Fruit and Vege:
Garlic Cloves
2 Large Kumara
Red Onions
300gr Spinach
Baby Spinach
Coriander
Carrots
Cucumber
Rocket
Spring Onions
Ginger
Limes
Rosemary
Small Red-Skinned Potatoes
Red Chillis
Red Capsicum
Snow Peas
2 Punnets Cherry Tomatoes
Basil
Truss Tomatoes
Avocados
Jalapeno
Lemons
Mint
Meat:
4 Pork Loin Chops
350gr Boneless Skinless Chicken Thighs
2 Chicken Breasts
1.2kg Boned Lamb Shoulder, Butterflied to 3cm thick
4 Chicken Breasts
4 Bream Fillets (or another thick-filleted white fish, like Monkfish)
Deli:
Grated Mozarella
Basil Pesto
Tzatziki
Feta
Pre-packed:
Tomato Passata
Rice Wine Vinegar
Low-Salt Soy Sauce
Peanuts
Runny Honey
Dried Chillies
Cornflour
Schezuan Peppercorns
Sesame Oil
Red Wine Vinegar
Za'atar/Middle Eastern Dried Herbs
8 Gluten-Free Wraps
Chilli Powder
Paprika
Quinoa
Vegetable Broth/Vegetable Stock
Chilli Flakes
Pine Nuts
Canned:
Cherry Tomatoes
Black Beans
Misc:
White Wine
Tamari
Palm Sugar
Breakfast, Snacks & Sweet Treats:
Full-Fat Greek Yoghurt
Banana
Avocado
Spinach
Chocolate Soy Milk
Cashews
Frozen Strawberries
Almond Milk
Protein Powder
Vanilla Paste
Chia Seeds
Tahini
Coconut Oil
Cacao Powder
Almonds
Brazil Nuts
Dates
Coconut Chips
Coconut Shreaded
Almond Butter
Pepperment Oil
Pumpkin
Gluten Free Plain Flour
Brown Rice Flour
Baking Powder
Polenta
Spring Onions
Olive Oil
Parmesan
Pumpkin Seeds
SNACKS & SWEET TREATS
Peppermint Oreos dipped in Dark Chocolate
Gluten-Free Pumpkin Scones
BREAKFAST PLAN
Strawberries and Creme Smoothie
Chocolate Banana Shake
Tips and Tricks: This recipe says to use chocolate soy milk. Soy milk contains high levels of phytoestrogen, which mimics the functions of estrogen. My skin always has a major reaction to soy milk, so I'm going to substitute it with almond milk, and add a small tablespoon of cacao powder. This will also be the low sugar option too.
DINNER PLAN
Meatless Monday: Sweet Potato Quesadillas
Serves: 4
Lunch Leftovers: As is
View Recipe: http://fitfoodiefinds.com/2015/02/vegan-sweet-potato-quesadillas/
Tuesday: Lemon Rosemary Chicken
Serves:4
Lunch Leftovers: In a salad or gluten free wrap
View Recipe: http://www.eat-yourself-skinny.com/2011/10/lemon-rosemary-chicken-and-a-winner.html
Tips and tricks: The recipe suggests potatoes, so if you're wanting a low-carb option, you could do chargrilled zucchini, broccolini and your favourite green salad.
Serves: 2
Lunch Leftovers:As is
View Recipe: http://www.movenourishbelieve.com/recipes/oh-so-fresh-vietnamese-chicken-salad/
Tips and tricks: I'm definitely going to double this recipe so that there is enough for lunch the next day.
Thursday: Florentine Pork Chops
Serves: 4
Lunch Leftovers: As is
View Recipe: http://www.dish.co.nz/recipes/florentine-pork-chops
Tips and tricks: There's an amazing amount of spinach in this recipe which I love! But this won't stop me from serving a very basic rocket salad with this dish.
Friday: Baked Fish with Ginger, Tomato and Pine Nuts
Serves: 4
Lunch Leftovers: Cold in a salad
View Recipe: https://iquitsugar.com/recipe/baked-pollock-with-ginger-tomatoes-pine-nuts/
Tips and tricks: I have a lot of avocado that needs to be used, which I think is going to go perfectly in a green salad for this dish.
Saturday: Kung Pao Chicken
Serves: 2
Lunch Leftovers: As is
View Recipe: http://www.jamieoliver.com/recipes/chicken-recipes/kung-pao-chicken/#mPQDW8uq2iQWStmq.97
Tips and tricks: If you want to have leftovers for lunch, double the recipe.
Sunday: Chargrilled Lamb Shoulder with Tomato and Feta Salad
Serves: 4
Lunch Leftovers: In a salad or wrap
View Recipe: https://www.donnahay.com.au/recipes/char-grilled-lamb-shoulder-with-tomato-and-feta-salad
