This Weeks Spotlight on Health: Stomach Acid

If you’re anything like me, you probably have experienced stomach acid or acid reflux sometime in your life. My most severe bouts with acid reflux started when I was pregnant with my fifth child. This little rainbow baby ended up being my biggest, and like most young moms, I asked my OBGYN what I could do to alleviate my symptoms. Not surprisingly, she prescribed some OTC antacids. I don’t remember what I took but I do remember experiencing some relief. What I didn’t realize at the time, was that “acid indigestion,” as it is commonly referred to, is not an over abundance of acid in the stomach. It’s actually caused by too little acid. I was also naively oblivious to all the side affects that too little stomach acid can cause. HCL or Hydrochloric acid is responsible for the breakdown of proteins and optimal absorption of some key minerals like magnesium, calcium and iron. It is also responsible for absorption of B12. Someone with too little stomach acid is going to experience not only the obvious side effects of heart burn but could also experience the following: iron deficient anemia, asthma, bad breath, bacterial overgrowth in the stomach and small intestine, chronic autoimmune disorders, chronic candida, depression, type 1 diabetes, constipation, food allergies and sensitivities, gallbladder issues, GERD, Grave’s disease, osteoporosis, rosacea, dermatitis, stomach cancer, vitiligo and weak fingernails.

In the case of someone with GERD, 90 percent of patients are shown to have hypochlorydia (low stomach acid). GERD is functionally a weakness of the sphincter muscle failing to keep acid where is belongs. While the stomach is able to protect itself from stomach acid, the esophagus can be severely damaged by repeated insults from acid, so it’s important to reach out for help from a naturopath or functional doctor.

If you’re curious about how your own stomach acid stacks up, there is a test called the Heidelberg test that can determine whether you have low stomach acid. Usually a patient has to ask their doctor for this test. If the Heidelberg test is unavailable you can perform a low-tech “test” at home using vinegar or lemon juice. Here’s how it works: If you notice indigestion after a meal, swallow a tablespoon of apple cider vinegar or lemon juice. If it makes you feel better, then low stomach acid is probably your problem. If the vinegar or lemon makes you feel uncomfortable use a large glass of water with 1/2 tsp of baking soda to neutralize the acid. (Low stomach acid is probably not the problem)
To stimulate stomach acid, one method is to take bitter herbs. Herbs such as fennel, dandelion and wormwood have been known for decades to stimulate stomach acid. You can also supplement with Betaine HCL. It is sold in capsules containing 350 to 650 mg of Betaine HCL. When beginning supplementation, it is wise to start small and work up. With better digestion your stomach may begin to create some of its own acid.
To re-cap, low or non existent stomach acid results in nutrient deficiencies and imbalances in the gut microbiome. Treating these symptoms with OTC acid blockers treats symptoms but doesn’t get to the root of the problem. In truth, proton pump inhibitors reduce the overall acid in the stomach. That being said, if you’re experiencing any symptoms I would highly recommend Betaine HCL supplementation as a first line of treatment as well as adding bitters like fresh dandelion into your daily routine.

Menu:

Sunday

Brunch- 5 Ingredient Stuffed Acorn Squash

Dinner- Slow Cooker Pot Roast

Monday/Wednesday/Friday

Breakfast- Paleo Mini Quiche

Lunch- Harvest Salad with Chicken

Dinner – Whole 30 Spicy Sweet Potato Chili

Tuesday/Thursday/Saturday

Breakfast- Pumpkin Pie Smoothie

Lunch – Peaceful Pear Salad

Dinner – Mini Shepherds Pie

Drinks and Dessert

Pumpkin Blondies

Paleo Pumpkin Spice Latte

Recipes

5 Ingredient Breakfast Stuffed Acorn Squash (paleomg.com)

Ingredients: 3/4 lb breakfast sausage, 1 acorn squash, cut in half, seeds removed, 2 eggs, 1/2 yellow onion, diced, 1 garlic clove, minced, salt and pepper to taste.
Instructions: 1. Preheat the oven to 375 degrees. 2. Place acorn squash cut-side down onto your baking sheet. 3. Bake for 20-25 minutes or until your acorn squash is soft when you press on the skin. 4. Remove from oven and let cool. 5. While your acorn squash is cooking, add a Tbs of some kind of fat to a large pan over medium heat (I used bacon fat) then add your minced garlic and diced onion. 6. Stir around to keep from burning. 7. Once your onions become translucent, add your breakfast sausage to the pan. 8. Cook down, breaking up the breakfast sausage as it cooks. 9. Once the breakfast sausage is almost all the way cooked through, turn your heat on low and add the inside of your acorn squash. Be careful not to tear the skin. 10. Mix the acorn squash and the breakfast sausage together then add it back to your acorn squash skin. 11. Once both of your acorn squash halves are full, press into the middle with a spoon to breakfast a little resting spot for your egg. 12. Crack an egg on top. 13. Place back in the oven to cook for 10-15 minutes or until egg cooked preference.

Slow Cooker Pot Roast (from adventuresofasickchick.com)

Ingredients: 3 lbs pasture raised chuck roast, 2 cups carrots, chopped, 16 oz brussel sprouts (about 20-30), 3-4 garlic cloves, roughly chopped, 1/2 medium onion, roughly chopped, 1/4 cup fresh parsley, chopped, 1 cup pastured bone broth, sea salt, garlic powder and turmeric to taste.
Instructions: 1. Season chuck roast with salt and garlic powder, then sear on all sides in a pan. 2. Place roast in slow cooker. 3. Add garlic, onion, parsley, carrots, brussel sprouts and broth to slow cooker. 4. Season everything with salt, garlic powder and turmeric powder. 5. Cover and cook on low for 7 hours or on high for 5 hours.

Paleo Mini Quiches with Almond Flour Crust (from paleogrubs.com)

Ingredients: (for the crust) 3 cups almond flour, 2 eggs, 2 egg whites. (for the filling) 2 eggs, 2 Tbsp sliced green onions, 1 Tbsp diced red pepper, 1 piece bacon, cooked and diced, 1/2 cup almond or coconut milk, 1/4 tsp salt, fresh ground black pepper, to taste.
Instructions: 1. Pre-heat oven to 375 degrees. Spray the muffin tin with some coconut spray oil. In a medium bowl stir together the almond flour, eggs, and egg whites until a dough forms. Spoon about a Tbsp of dough into each tin, pressing towards the outside to form a mini crust. Bake the crust for 15-20 minutes, until it starts to turn golden brown. 2. While the crust bakes, whisk the filling ingredients together and season with salt and pepper. Pour egg mixture into the baked crust. Bake for an additional 20-25 minutes, until the center is just set. Remove from the oven and cool for 10 minutes. Using a knife, lift quiches from muffin tin. Serve warm.

Harvest Salad with Chicken (frompaleoglutenfreeguy.com)

Ingredients: 1 1/2 lbs sweet potatoes(@ 3 medium), 2 Tbs avocado oil, 3/4 tsp sea salt, 1/2 tsp cumin, 1/2 tsp paprika, 5 oz leafy greens, such as spinach, chard, arugula, kale or mix. 1 1/2 lbs cooked boneless, skinless chicken breast cut in 1/2” cubes, 1 large apple, such as Fuji or Granny Smith, 1/2 cup pecans, toasted and roughly chopped, 6 green onions (scallions), trimmed and thinly sliced.
Instructions: 1. Roast the sweet potatoes.(oven @ 425 degrees) 2. Line a baking sheet with parchment paper. 3. Trim off dried ends of sweet potatoes, then cut them roughly 1/2” pieces. Add them to the baking sheet and toss with the oil, 3/4 tsp salt, cumin and paprika until evenly coated. 4. Roast until tender (about 20-25 minutes). Let cool. 5. Core and chop the apple into 1/2” pieces. 6. Add the greens, chicken, apple, pecans and scallions and cooled sweet potatoes to a large bowl. 7. Drizzle with olive oil.

Whole 30 Spicy Sweet Potato Chili (from primitivedish.com)

Ingredients: 2 lbs ground beef, 1, 16 oz can tomato sauce, 1 cup packed dates pitted, 2, 16 oz cans fire roasted tomatoes, 4 cups sweet potatoes peeled and cubed, 1 red bell pepper diced, 1 green bell pepper diced, 1 cup carrots peeled and diced, 1 large onion diced, 2.5 cups beef bone broth, 1/4 cup apple cider vinegar, 3 Tbsp coconut aminos, 1/4 cup chili powder, 1 Tbsp garlic powder, 1.5 tsp cumin, 1 tsp allspice, 1 tsp cayenne pepper(optional if you want it spicy) salt and pepper to taste, I do you want.
Instructions: 1. Brown the ground beef with salt and pepper in a large skillet over medium heat. 2. Add the tomato sauce and pitted dates to the saucepan over medium heat. 3. Let the tomato sauce simmer until the dates soften—about 10 minutes. 4. Transfer the sauce and dates to a blender to purée. 5. Add ground beef, tomato sauce mixture, and all other ingredients to a slow cooker and cook on high for 4-6 hours. 6. Top with favorite toppings like avocado.

Pumpkin Pie Smoothie (from paleo runningmomma.com)

Ingredients: 1 large banana sliced and frozen, 1/2 cup coconut milk yogurt (So Delicious sugar free) or almond milk yogurt, 1/2 cup pumpkin purée, 2 medjool dates pitted or 2 Tbsp maple syrup, 6 Tbsp unsweetened vanilla almond milk, 1 tsp vanilla extract, 1/4 tsp ground cinnamon1/2 tsp pumpkin pie spice, 1/2-1 cup ice cubes optional, 1 scoop vanilla collagen protein.
Instructions: Add all the ingredients to a blender and blend until smooth and creamy.

Peaceful Pear Salad (from tanaamen.com)

Ingredients: 1/4 cup macadamia nut oil (or avocado, olive oil), 1 tsp honey, 1/2 tsp Dijon mustard, 1 Tbsp apple cider vinegar, salt and pepper to taste, 8 cups arugula, 1 Asian pear cored and thinly sliced, 1/4 cup pecans. (Add 4 oz lean protein on the side)
Instructions: 1. In a small bowl, combine the macadamia nut oil, honey, mustard, and vinegar. 2. Season with salt and pepper. 3. On a large plate, arrange arugula and top with pear and pecans. 4. Drizzle the dressing over the salad when ready to eat. 5. Add a side of protein.

Mini Cauliflower Shepherd’s Pie (from paleohacks.com)

Ingredients: 1 Tbsp extra virgin olive oil, 1/2 onion, finely chopped, 1 medium carrot, thinly sliced, 1 celery stalk, thinly chopped, 1 lb ground turkey, 1-2 tsp dried thyme, 1/2 tsp dried rosemary, salt and pepper to taste, 1/2 cup crushed tomatoes, 1/2 cup chicken stock, 2 cups cauliflower mash, chopped fresh parsley, for garnish.
Instructions: Preheat the oven to 350 degrees, heat olive oil in a large skillet over medium heat. Add the onion, carrot and celery and sauté for 3-4 minutes until slightly softened. Add the ground turkey, thyme, rosemary, salt and pepper and cook until the turkey is cooked through about 4-5 minutes. Add the crushed tomatoes and chicken stock and simmer for 3-4 minutes. To assemble, distribute the ground turkey mix in 4 medium ramekins and top with a layer of mashed cauliflower. Place the ramekins on an oven gray and bake for 20 minutes or until the cauliflower starts to turn golden-brown. Remove from the oven, let rest for 5 minutes, garnish with chopped fresh parsley and serve.

Fudgy Pumpkin Blondies with Chocolate Chips (from paleorunningmomma.com)

Ingredients: 1 large egg, 1/3 cup smooth almond butter unsweetened, 2/3 cup organic pumpkin purée, 1/3 cup coconut sugar, (I prefer Lakanto monk fruit as it is lower in glycemic index), 1/4 cup maple syrup (optional or use more monk fruit), 2 tsp pure vanilla extract, 1 3/4 cups blanched almond flour, 1/2 tsp baking soda, 1/4 tsp sea salt, 1 tsp ground cinnamon, 2 tsp pumpkin pie spice, 3/4 cup Lily’s brand sugar free dark chocolate plus more for melting on top. (If not concerned about added sugar use regular dark chocolate) Instructions: 1. Preheat your oven to 350 degrees and line a 8×8 metal square pan with parchment paper. 2. In a large bowl, whisk together the egg, almond butter, pumpkin purée, sweetener of choice, maple syrup and vanilla. In a separate bowl, combine the almond flour, sea salt, cinnamon, pumpkin pie spice, and baking soda. 3. Once the dry mixture is well combined, slowly mix it into the wet ingredients until fully absorbed and a thick sticky batter forms. Lastly, stir in the dark chocolate chips, leaving some to sprinkle on top. 4. Transfer to the prepared square pan and use a rubber spatula to evenly spread. The mixture will be sticky but do your best to get every last drop in there. 5. Bake in the preheated oven for 22-25 minutes or until set in the center. 6. Allow to cool completely in the pan on a cooling rack for at least 2 hours before cutting and serving. Drizzle melted chocolate chips over the top if desired. Enjoy!

Paleo Pumpkin Spice Latte (from the nourishinggourmet.com)

Ingredients: 1/4 cup pumpkin purée, 1 Tbs full fat coconut milk, canned with cream or milk alternative of choice, 1/2 tsp vanilla, 1/8 tsp ground ginger, 1/8 tsp nutmeg, 1/4 tsp cinnamon, 8 drops of liquid stevia, (or maple syrup or honey), 1 1/2 cups strongly brewed coffee, 3/4 -1 cup of full fat coconut milk or dairy free milk of choice, cinnamon for sprinkling on top, (optional), coconut whipped cream, (optional). Instructions: 1. Mix the pumpkin purée, tablespoon of milk, spices, and sweetener in a small bowl, whisk well. 2. In a small pot or saucepan, whisk the coffee and pumpkin mixture together and heat until at desired temperature. 3. In a separate small pot or saucepan, heat the milk of choice, and using a handheld frother, froth it. 4. Divide the coffee mixture into two cups, and pour the foamed milk over it. Top with coconut whipped cream and sprinkle with cinnamon.

If you have a chance this week, check out the YouTube video with Dr. Stacy Sims: “Unlock the Mystery Around Weight Loss After Menopause.” It may revolutionize the way you think about exercise. It may also give you a new found hope that not all is lost after the age of 40. I hope you enjoy this collection of fall recipes.

Sunday

Brunch: Sausage and Sweet Potato Breakfast Skillet (found at whole kitchen sink.com)

Ingredients: 12-14 oz (1 package) of pre-cooked sausage (I used Pederson’s), sliced, 3 cups diced sweet potatoes, or 2 medium sweet potatoes, 3 cups baby spinach or kale, 1 medium yellow onion, diced, 1 Tbsp minced garlic, 2 Tbsp avocado oil, 2 tsp dried basil, 2 tsp dried oregano, 1 tsp salt, 1/2 tsp pepper, optional (green onion, avocado, parsley or eggs for toppings or garnish).
Instructions: 1. Add oil to a large skillet over medium heat. 2. Once oil is hot, add the diced potatoes and let cook for 5 minutes, stirring occasionally. 3. Add in the diced onion, minced garlic, and spices. 4. Cook an additional 5 minutes until onions are translucent and sweet potatoes are about done, stirring occasionally. 6. Let cook for 2 minutes, then add the spinach. 7. Fold the spinach into a skillet as it wilts down, about 3 minutes. 8. Once the sausage is hot, potatoes are cooked thoroughly and spinach has wilted but is still bright green, remove from heat. Top with any optional garnish and enjoy!

Monday/Wednesday/Friday

Breakfast- Paleo Pumpkin Bread (from downshiftology.com)

Ingredients: 2 cups almond flour, 1/2 cup tapioca flour, 1 1/2 Tbsp pumpkin spice, 1 tsp baking soda, 1/4 tsp salt, 2 large eggs, 1 cup organic pumpkin purée, 1/4 cup butter or coconut oil, 1/3 cup maple syrup, 1 tsp vanilla extract.
Instructions: Preheat your oven to 350 degrees. Grease a loaf pan and line with parchment paper. Add all the ingredients to a mixing bowl and blend together with a hand mixer on medium speed until just combined. Pour the batter into your loaf pan and cook for 50-60 minutes or until a toothpick comes out clean.

Lunch: Paleo Greek Meatballs with Tzatziki (frompaleorunningmomma)

Serve over Greek Salad or riced cauliflower

Ingredients: (Tzatziki sauce) 1 can full fat coconut milk, 3 cloves garlic, 1 medium cucumber peeled, seeded and grated, 2 Tbsp fresh squeezed lemon juice, zest of 1 lemon, 3 Tbsp dill fresh, chopped, 3/4 tsp sea salt, black pepper to taste, 1/2 tsp cumin. (Meatballs). 1 Tbsp olive oil, 1 lb grass fed ground beef, 1/2 lb ground lamb pork, (or use all beef if preferred), 3 Tbsp almond flour, 1 large egg, 1/4 cup red onion grated, 2 cloves garlic minced, zest of 1 lemon grated, juice of 1 lemon about 2 Tbsp, 2 Tbsp fresh parsley minced, 2 Tbsp fresh mint minced, 1 tsp coriander, 1 tsp cumin, 3/4 tsp dried oregano, 3/4 tsp salt, 1/4 tsp ground pepper.
Instructions: (Make the Tzatziki first). 1. Squeeze excess liquid out of the grated cucumber and add to the bowl of a food processor. 2. Discard the liquid part of the coconut milk so you are left with the solid cream, and add that to the processor as well, along with the remaining ingredients. 3. Pulse/process until fully combined- it won’t be completely smooth. Transfer to a bowl or container and refrigerate while you make the meatballs. (For the meatballs). 1. Preheat your oven to 450 degrees and drizzle olive oil on a large baking sheet. 2. Combine all meatball ingredients (except olive oil) well with your hands until fully combined, careful not to overwork the meat. 3. Form mixture into 24 balls and place an inch apart on the baking sheet. Bake in the preheated oven for 15-17 minutes or until browned and cooked through, careful not to over bake. Remove from oven and serve with tzatziki sauce and Greek salad. Store leftovers covered in the refrigerator for up to 4 days. Enjoy!

Dinner: Whole 30 Taco Soup (fromcassidyscraveablecreations.com)

Ingredients: 1 lb ground beef, 2 Tbsp avocado oil, 1 medium onion finely chopped, 1 small green bell pepper finely chopped, 1 clove garlic minced, 1 Tbsp chili powder, 3/4 tsp sea salt, 1 1/2 tsp ground cumin, 1 tsp paprika, 1/2 tsp oregano, 1/2 tsp dill, 1/2 tsp onion powder, 1/2 tsp garlic powder, 1 cup beef broth, 28 oz fire roasted diced tomatoes with liquid, 4 oz chopped green chilies, 1/2 cup coconut cream. (Optional toppings). Fresh avocado slices.
Instructions: 1. Chop up the onion and green pepper. 2. Heat the oil of choice over medium-high heat. Add the onion and bell pepper. Sauté until peppers are soft and onions are translucent, about 5 minutes. 3. Add the beef and brown, breaking apart with a wooden spoon. Once browned, drain off fat if desired. 4. Stir in the remaining ingredients. Taste and adjust seasonings to your liking. Bring to a boil. 5. Reduce heat, cover, and simmer for 20 minutes. Serve hot. 6. Leftovers can be stored covered in a fridge for up to 4 days or in airtight containers in the freezer for up to six months.

Tuesday/Thursday/Saturday

Breakfast: Blueberry Kale Smoothie

Ingredients: 1/2 cup chopped kale, ribs removed, 1/2 cup frozen organic blueberries, 1/4 avocado, 1 tsp almond butter, 3/4 cup apple cider or kefir, 5 ice cubes, 2 tbsp protein powder.
Instructions: place all ingredients in a blender and process until smooth.

Lunch: Festive Blueberry Pomegranate Salad (frombrainwarriorsway.com)

Ingredients: (dressing) 2 Tbsp balsamic vinegar, 1 tsp honey, 1/4 cup olive oil, salt to taste. (salad) 8 cups mixed greens, 1 cucumber, 1/2 cup chopped cashews, 1/2 cup blueberries, 1/2 cup pomegranate seeds, 1/4 cup jicama, 1/2 bell pepper chopped.
Instructions: 1. In a small bowl, mix balsamic vinegar and honey. 2. Slowly whisk in olive oil. Season with salt, Refrigerate until ready to serve.
3. Either place all salad ingredients together in a large salad bowl and toss with dressing, or assemble salad on a platter and drizzle with dressing.

Dinner: Sheet Pan Roasted Salmon & Vegetables (from eatingwell.com…originally appeared in diabetic living magazine)

Ingredients: 1 lb fingerling potatoes, halved lengthwise, 2 Tbsp olive oil, 5 garlic cloves, coarsely chopped, 1/2 tsp sea salt, 1/2 tsp fresh ground pepper, 4- 5 to 6 oz fresh or frozen skinless salmon fillets, 2 medium red, yellow, and/or orange sweet peppers, cut in rings, 2 cups cherry tomatoes, 1 1/2 cups chopped fresh parsley, 1/4 cup pitted Kalamata olives, halved, 1/4 cup finely snipped fresh oregano or 1 Tbsp dried oregano crushed, 1 lemon.
Instructions: 1. Preheat oven to 425 degrees. Place potatoes in a large bowl. Drizzle with 1 Tbsp of the oil and sprinkle with garlic and 1/8 tsp of the salt and pepper; toss to coat. Transfer to a 15×10” pan. 2. Meanwhile, thaw salmon, if frozen. Combine, in the same bowl, sweet peppers, tomatoes, parsley, olives, oregano and 1/8 tsp of the salt and black pepper. Drizzle with remaining 1 Tbsp oil; toss to coat. 3. Rinse salmon; Sprinkle with remaining 1/4 tsp salt and black pepper. Spoon sweet pepper mixture over potatoes and top with salmon. Roast, uncovered, 10 minutes more or just until salmon flakes. 4. Remove zest from lemon. Squeeze juice from lemon over salmon and vegetables. Sprinkle with zest. Enjoy!

Monday/Wednesday/Friday

Breakfast: Apple Cinnamon Granola

Lunch: Lemon Asparagus Chicken Skillet

Dinner: Honey Garlic Salmon

Tuesday/Thursday

Breakfast: Sweet Potato Breakfast Bowl

Lunch: One Pan Taco Skillet

Dinner: Anti Inflammatory Turmeric Chicken Soup

Recipes

Apple Cinnamon Granola (found @ paleorunningmomma.com)

Ingredients: 1 cup raw pecans, 1 cup raw almonds, 1 cup raw cashews, 1 cup coconut flakes unsweetened, 1/4 cup ground flaxseed, 1 1/4 Tbsp apple pie spice or cinnamon, 1/2 tsp fine sea salt, 3 Tbsp organic refined coconut oil, 1/4 cup + 2 Tbsp pure maple syrup, (use Lakanto monk fruit sweetener if avoiding sugar) 1 tsp vanilla, 1 cup dried apples chopped.
Instructions: 1. Preheat your oven to 325 degrees and place an oven rack in the middle of the oven. Line a large baking sheet with parchment paper. 2. To chop the nuts, I like to use a food processor but you can also chop by hand. If using a food processor, place in the bowl and pulse several times until chopped but not too fine. A few larger pieces of nuts are okay. 3. Add the nuts to a large mixing bowl and stir in the coconut flakes, flaxseed, apple pie spice and salt and stir to combine. 4. In a measuring cup or small bowl, combine the coconut oil, maple syrup and vanilla. Stir this mixture into the nut mixture until all is moistened. Don’t stir the apples in yet. 5. Spread the mixture out on the parchment lined baking sheet and bake in the preheated oven for 15 minutes. Use a silicone spatula to flip sections of the granola, or just gently stir, so it is baked evenly. Re-spread it and continue to bake for 8-10 minutes until deep golden brown. With about 3 minutes left to bake, sprinkle the chopped apples over the granola to lightly toast them. 6. Remove the baking sheet from the oven and cook on a wire rack until granola reaches room temperature. It might seem soft but as it cools it will become a lot crunchier. 7. Break up the granola into desired clusters and serve or store for later. Store in an airtight container at room temperature for up to 3 weeks. Enjoy!

Lemon Asparagus Chicken Skillet (from unboundwellness.com)

Ingredients: 2 Tbsp avocado oil, 1 tsp sea salt divided, 1/2 tsp pepper, divided, 1 lb chicken breast cubed, 1 bunch asparagus, 3 cloves garlic, minced, 1/3 cup chicken broth, juice of one lemon, 1 Tbsp coconut aminos, 1 tsp arrowroot starch, 2 Tbsp green onion, chopped.
Instructions: 1. Using a large skillet, heat the avocado oil on medium heat. 2. Add the chicken to the skillet and lightly season with salt and pepper. Cook until the chicken reaches an internal temperature of 165 degrees. Set aside. 3. Prepare the asparagus by chopping off the thick white base and then slice in half again. 4. Add more oil to the pan if needed and sauté the asparagus with more salt and pepper for about 5-7 minutes or until softened and lightly crisp. Set aside. 5. Reduce the heat slightly and add the minced garlic to the pan. Cook until fragrant. 6. Add the broth, lemon juice, coconut aminos, and arrowroot starch to the pan and stir for about 2-3 minutes or until the sauce lightly thickens. 7. Add the chicken and asparagus back to the pan and cook another 2 minutes to reheat. Serve topped with green onion and season further to taste.

Honey Garlic Salmon (from paleorunningmomma.com)

Ingredients: For the Salmon:1. 5-6 wild caught salmon fillets, sea salt and fresh ground pepper, 1/2 tsp smoked paprika, 2 Tbsp ghee or avocado oil. For the Sauce: 1. 5-6 garlic cloves minced. 2. 2 Tbsp water. 3. 3 Tbsp coconut aminos. 4. 2 Tbsp freshly squeezed lemon juice. Garnish: Lemon wedges and minced parsley. Instructions: 1. Pat the salmon fillets dry with paper towels and season them all over with sea salt and black pepper. Sprinkle the smoked paprika all over the tops of the fillets. Heat your broiler on high heat. 2. Heat a large oven proof skillet over medium high heat and add the ghee or avocado oil. Place the salmon skin side down and sear for about three minutes to cook halfway through. 3. Meanwhile, in a small bowl, whisk together all the sauce ingredients until well combined. Once the salmon is halfway done, pour the sauce into the skillet and spoon over the salmon. Transfer the salmon to the oven to broil the tops for about 3-4 minutes, or until cooked through and caramelized. Check often to make sure it’s not burning. 4. Once done, spoon the sauce over the top of the salmon and garnish with parsley and lemon wedges as desired. Serve hot over sauteed cauliflower rice or with your favorite veggies.

Honey Garlic Salmon (from paleorunningmomma.com)

Sweet Potato Breakfast Bowl – 5 servings (from feelinfabulouswithkayla.com)

Ingredients: 5 cups sweet potatoes peeled and cubed, 5 Tbsp unsweetened shredded coconut, 5 Tbsp ground flax seed, 3.5 tsp cinnamon, 1 1/4 tsp ground ginger, dash of Turmeric, pinch of sea salt and black pepper, 5 Tbsp tahini, 5 tsp coconut oil, melted, 1.5 Cups unsweetened almond milk or coconut milk. Toppings for Each Container: 1 tsp maple syrup, 1 Tbsp chopped walnuts, 1 Tbsp coconut yogurt, sprinkle of cinnamon. Side: 1/2 cup berries. Instructions: 1. Steam the sweet potatoes until extra soft. 2. In a mixing bowl, add the shredded coconut, ground flax seeds, cinnamon, ginger, turmeric, sea salt and pepper. Mix to combine. Then add the tahini and coconut oil. Mix again until it forms a thick paste. 3. Once the potatoes are done, add to a large mixing bowl and roughly mash with a potato masher or fork. Then, add in the tahini paste mixture with half of the milk and purée this mixture with a handheld immersion blender until extra creamy. Slowly add in the rest of the milk and continue to purée with a handheld immersion blender until smooth and fluffy. 4. Separate sweet potato mixture into 5 roughly equal parts and transfer to your meal prep containers. Add the toppings and berries on the side and store in fridge for up to 5 days.

One Pan Taco Skillet (from unboundwellness.com)

Ingredients: 1 lb ground beef, 1 onion, 2 cups cauliflower rice, 1 cup zucchini, diced, 1 cup Kale, 1 tsp sea salt, 1/2 tsp black pepper, 2 tsp oregano, 2 tsp garlic powder, 2 tsp turmeric, 2 tsp chili powder, juice of one lime.
Toppings: dairy free sour cream, 2 Tbsp green onion, chopped, 2 Tbsp cilantro chopped, 1 avocado, diced, 1/4 cup black olives, sliced, 1/2 cup grape tomatoes, 1 lime quartered.
Instructions: 1. Using a large skillet, brown the ground beef over medium heat. Set aside and reserve the fat in the pan. 2. Sauté the onion in skillet for 4-5 minutes or until translucent. 3. Add in the cauliflower rice and zucchini and sauté until the cauliflower rice is lightly browned and the zucchini is softened. 4. Stir in the green beans and the seasonings and sauté until the green beans are wilted. 5. Add the beef back in and cook for 2-3 minutes to combine the flavors. 6. Remove the heat and add the toppings. Season further to taste and serve.

Anti-Inflammatory Turmeric Chicken Soup (from getinspiredeveryday.com)

Ingredients: 1 Tbsp avocado oil, 1/4 cup minced ginger, 2 large garlic cloves, minced, 2 cups 1/4 “ sliced celery, about 3 stalks, 4 cups 1/4” diced onion, from 1, 2 tsp ground turmeric, 8 cups chicken stock, 4 cups cauliflower rice, 2-3 Tbsp tapioca starch mixed with 1/4 cup water to thicken the soup if desired, 1 lb cooked chicken, about 3 cups, 2 cups chopped baby spinach, 2 Tbsp fresh lime juice, salt and pepper to taste, chopped cilantro and toasted cashews for topping, optional.
Instructions: In a large stockpot heat oil over medium heat. When the pan is hot, add ginger and garlic. Sauté until fragrant but not browned, about 1 minute. Then add the carrots, celery and onion. Cook, stirring regularly until the veggies are just starting to soften about 3-4 minutes. Next add the turmeric, and stir to combine before adding the chicken stock. Bring the soup to a boil then reduce the heat and simmer until veggies are tender about 10 minutes. Then add the cauliflower rice and simmer another 5 minutes. To finish the soup, thicken if desired, otherwise remove it from the heat and add the chicken, spinach, and lime juice. Season to taste and serve with toppings if desired.

A question I have gotten asked a lot over the years is: “How do you feed 10 kids and two adults on a budget and still eat healthy?” I usually shrug my shoulders and say, “I just eat the food in my fridge first.” My strategy has always been to build my menu based on what’s in the fridge, freezer and cupboards first. I actually don’t follow much of a plan other than..what do I have and how can I make something edible with it? Don’t get me wrong…I do go to the grocery store and farmers markets and I do buy fresh produce. I buy eggs— locally from a friend who pasture raises her chickens. I love shopping discounted bent and dent stores…And, my husband always stocks my freezer with half of a grass fed cow (yay for great husbands!!). Occasionally, I’ll purchase grass fed chicken in bulk and I love to keep good fish on hand.
The key is, I’ve found, is that once I set my budget for the week, to stick to it. I also make a meal plan based around what’s in my house before I go to the store.

As far as healthy is concerned, I’ve found that if I don’t have unhealthy food ingredients in the house then logically I will only have healthy food to fix.

Because it’s become a passion of mine, to help families have financial success making healthy food, with a few resources, I decided to share my meal plan as it worked out this past week.

This was what was in my house….

Freezer: hamburger, steak, roast, tilapia, frozen green beans, frozen corn.

Fridge: salad makings (romaine, spinach, tomatoes, peppers and cucumbers) and eggs (by the way..I have a college size refrigerator)

Cupboard: Protein powder, lentils, quinoa, tuna, kettle and fire cream of mushroom soup, sugar free pasta sauce, chicken broth, hemp seeds, chia seeds and walnuts.

Garden: butternut squash, spaghetti squash, kale

Day 1: Monday

Breakfast: Scrambled Eggs and Kale Chips

Lunch: “Taco” Salad

Supper: Steak strips with garlic roasted green beans.

Day 2: Tuesday

Breakfast: Hamburgers – no bun with Romaine

Lunch: Lentil Soup

Supper: Tuna “Noodle” Casserole

Day 3: Wednesday

Breakfast: Protein Smoothie

Lunch: Tuna wrap with Romaine

Supper: Butternut squash with Tilapia

Day 4: Thursday

Breakfast: Hamburgers- no bun/with Romaine

Lunch: Spinach Salad/leftover Lentil Soup

Supper: Steak stir fry

Day 5: Friday

Breakfast: Protein smoothie

Lunch: Butternut Squash Soup

Supper: Greek Spinach Quinoa

Recipes

Scrambled Eggs and Kale Chips

Ingredients: Eggs, Kale, Olive Oil (about 1/4 cup)

Instructions: Rip the kale off the stems. Pile it up on a baking sheet. Drizzle with olive oil or avocado oil and salt. Bake in the oven at 350 degrees until kale is crispy. Meanwhile, scramble a couple of eggs per person depending on how many people you are serving.

Taco Salad:

Ingredients: chopped romaine and spinach, cherry tomatoes, chopped peppers (all colors), cucumber. 2 lb hamburger, cumin and salt.

Instructions: Make the salad and set aside. Meanwhile brown the hamburger and add 2-3 Tbsp of cumin and salt to taste. Plate up the salads according to the number of people you are serving. Top with 1/2 cup hamburger.
Additional toppings may include: Siete brand tacos crumbled on top, salsa, and/or cheese and sour cream—(if you aren’t avoiding dairy).

Steak Strips with Garlic Roasted Green Beans

Ingredients: 2-3 sirloin or ribeye steaks cut into strips. 1 gallon green beans. Olive oil or avocado oil. (amounts depend on how many servings you need).

Instructions: Turn the oven on to 350 degrees. While the oven is heating, dump the green beans onto a baking sheet and drizzle with oil. Place in the oven and bake until green beans begin to brown a little. Meanwhile, cut the steak into strips and season with salt and pepper. Cook the steak either on a grill or in a cast iron skillet with butter. Once the meat and green beans are done, plate up and serve.

Hamburgers and Romaine

Ingredients: 2 lb hamburger and Romaine lettuce

Instructions: Grill or bake hamburgers in the oven. (I usually bake mine on an open baking sheet). Season to taste. Plate up with Romaine as the “bun.”

Lentil Soup

Ingredients: 3-4 cups organic lentils, large bunch of kale de-stemmed, 2-3 carrots chopped , 2-3 stalks of celery chopped , 1 onion chopped , 1 large can of organic tomato sauce, and 1 box of organic chicken broth. (more or less broth may be added depending on how thick you prefer your soup.)

Instructions: Rinse and cook lentils until they are soft. Drain off water and add large can of tomato sauce and 1 box of organic chicken broth. Meanwhile, chop the vegetables and sauté them until they begin to brown. Add the vegetables to the soup. Mix the kale in last. Cook until the kale wilts. Serve and enjoy.

Tuna “Noodle” Casserole

Ingredients: large spaghetti squash, Kettle and Fire mushroom bisque soup, and 5 cans of organic tuna fish.

Instructions: Cut the spaghetti squash down the center and scrape out the seeds. Rub the insides with olive oil. Turn face down and bake until soft when poked with a fork. Scrape out the squash and drain off all the water in a sieve. Add “drained” tuna and Kettle and Fire mushroom bisque soup. Stir together, warm again in the oven and serve.

Protein Smoothie:

Ingredients: Chocolate Protein Powder and water.

Instructions: Blend either hot or cold depending on preference.

Tuna Wrap with Romaine

Ingredients: tuna, paleo wrap and romaine

Butternut Squash and Tilapia

Ingredients: Butternut Squash, olive or avocado oil, and tilapia filets.

Instructions: Cut and peel a butternut squash. Dice into cubes and spread out on a baking sheet. Drizzle with olive or avocado oil. Try adding some rosemary and salt. Bake in the oven at 350 degrees until the squash begins to carmelize. Oil a skillet with avocado oil. Season with salt, pepper and blackening season or paprika. Blacken the tilapia until cooked through.

Note: use avocado oil in this application because olive oil will oxidize on high heat.

Butternut Squash Soup:

Ingredients: Butternut squash, 1 can coconut milk, 1 box organic chicken broth.

Instructions: Bake butternut squash and mix in batches in blender until smooth with coconut milk. Scrape into soup pan and add broth until desired thickness is achieved. Season to taste.

Greek Spinach Quinoa

Ingredients: Quinoa, Box of fresh organic spinach, feta cheese

Instructions: Cook Quinoa and set aside. Sauté the spinach and add to cooked quinoa. Mix in a 1/4 to 1/2 cup of feta cheese. Other additions may include kalamata olives, olive oil and cherry tomatoes.

How to make Gluten Free Sandwich Bread. (Contributed by one of my clients – Lori Rose)

Ingredients: 3/4 cups warm water, 1 packet of instant rapid rise yeast, 1 1/2 cups millet flour, 1 cup tapioca starch, 2 Tbsp monk fruit sweetener, 2 tsp xanthum gum, 1 tsp table salt, 1/2 tsp baking powder, 3 large eggs, whisked, 2 Tbsp olive oil, 1 tsp apple cider vinegar.

Instructions: 1. Whisk together water and yeast in a small bowl. Allow to stand for five minutes. 2. In the bowl of a stand mixer, combine millet flour, tapioca starch, sweetener, xanthum gum, salt and baking powder. Whisk to combine. Fit the stand mixture with the flat paddle attachment. Add the yeast mixture, eggs, oil and vinegar. Mix on medium speed until smooth. Dough will be thin. 3. Spray an 8 1/2 by 4 1/2 by 2 3/4” loaf pan with non stick cooking spray and place plastic wrap loosely on the pan. Allow dough to double in size. This takes about one hour. 4. When dough has doubled in size, preheat oven to 350 degrees. Remove plastic wrap from the top of the pan. 5. Bake until the internal temperature of the bread reaches 210 degrees F, about 45 minutes. ( if the crust gets too dark before the internal temperature reaches 210 degrees, place a piece of foil on the bread. This prevents the crust from burning.) 6. Remove bread from oven and allow to cool for two minutes. Transfer bread to a wire cooling rack to cool completely. 7. When cool, slice pieces with a serrated knife. 8. Store bread on the counter for up to 3 days or freeze sliced bread, wrapped in freezer wrap with waxed paper between each slice, and placed into a freezer container, for up to six weeks.

I was so proud of myself this week because I started working on this week’s menu and blog last Sunday. (I was going to be so ahead of schedule.). To my complete and utter dismay, when I went to complete my work last night, I realized I hadn’t properly saved it and it was all lost. Hours of labor gone. Which left me with a conundrum. “Should I re-do the work I started last week or should I write about something else?” The subject matter for this week was supposed to be on minerals and the need to be more purposeful in getting these essential nutrients added into our diets. But maybe, God wanted me to share what he’d been challenging my heart with. Mainly, joy, peace and contentment.
As I contemplated, I realized that this week is a particularly poignant week for reflection because it marks the second anniversary of my son Caleb’s death. Two years ago, he was driving the four hour drive home from Cheyenne, WY to Upton, WY when he fell asleep at the wheel and subsequently crashed and died.
The death of a child is a life altering event for many reasons, but one of the reasons is, that, generally, the little things become just that—little. The petty issues, the jealousy, the comparisons just don’t seem that big anymore.
Recently, however, Ive just seemed to be wallowing in the little issues again. How short our memories are. The lessons learned forgotten. We seem doomed to repeat our mistakes. The little things I’ve been struggling with lately? …The 10 pounds that won’t budge, the lack of improvement in my swimming times, the injury I received when I ran last, (which is keeping me from running), other homeschool moms that are doing a better job than I am, the budget I seem to be failing at every week, the mom accomplishing more than me….all the ways I’m not measuring up.
All the little things that can really just rob me of joy and peace because I’m focused on me. And why? In the grand scheme of life, what does it really matter? That is one of the lessons of death. A bigger lesson, not related to death, might be the one that our pastor brought up this morning, from the life of Joseph. It is the truth, that every good thing I can do, or achieve comes from God. When Joseph could have focused on himself and given himself the glory for interpreting the king’s dream, he chose rather to give the glory to God. Joseph had just spent years in prison. What are my trials compared to that? Yet here I am, complaining in my heart. I realized that when I’m discontent with where I’m at, my pride is really just ultimately dissatisfied with God. Ouch. That’s a hard lesson. In humility, all I can do is cry out to God for forgiveness, quiet my heart before him, and “seek first the kingdom of God and his righteousness.”
I realize that has very little to do with magnesium and potassium but maybe this parallel can be drawn. When minerals that are vital for a well functioning body are depleted then the body begins to malfunction. Minerals affect everything from sleep to the ability to think clearly. In similar fashion, we won’t function optimally in our spiritual lives when the focus is on ourselves. Gratefulness to God for everything we achieve and contentment with whatever state we find ourselves is the only place to find peace and joy.
I hope you can find encouragement in knowing that you aren’t alone in the daily struggles of life. My goal is to be as transparent as possible. Guess what? Im an health coach with struggles.
I also hope you enjoy these recipes focused on mineral rich foods like: pumpkin, avocado, butternut squash, Swiss chard, and spinach. Have a blessed week and give God the glory for all the successes.

Monday/Wednesday/Friday

Powerhouse Potassium Smoothie @ markhyman.com

Paleo Butternut Squash Soup with Curry https://www.foodfaithfitness.com/butternut-squash-soup-curry/

Chicken and Swiss Chard Curry https://www.healthyseasonalrecipes.com/about-katie-webster/

Tuesday/Thursday/Saturday

Superfood Breakfast Cereal https://simpleecomama.com/superfood-breakfast-cereal-gluten-free-dairy-free-paleo-vegan/

Avocado Tuna Salad https://cookeatpaleo.com/paleo-avocado-tuna-salad/

Spinach Salad with Roasted Pumpkin

Recipes

Powerhouse Potassium Smoothie

Ingredients: 1 small-medium banana preferably frozen, 1 cup packed fresh baby spinach, 1 small avocado (pit and skin removed) 1 large orange, 1 cup frozen chopped mango, 1 cup coconut water, 1 tsp honey.

Instructions: Combine all the ingredients in a high-speed blender until completely smooth. Serve topped with chia seeds or unsweetened coconut.

Paleo Butternut Squash Soup with Curry https://www.foodfaithfitness.com/butternut-squash-soup-curry/

Ingredients: 1 medium butternut squash peeled and seeded, 3 Tbsp coconut oil, melted, cups white onion, roughly chopped, 1.5 Tbsp garlic, diced, 4 cups sodium-reduced chicken broth, 1 tsp salt, 2.5 tsp yellow curry powder, 3/4 cup light coconut milk, and cilantro for garnish.

Instructions: 1. Preheat oven to 400 degrees. 2. Chop the squash into 2 inch chunks and toss with 2 Tbsp. of melted coconut oil. 3. Spread the squash evenly on a baking sheet, and bake for 30-35 minutes, util for tender. 4. While the squash roasts, roughly chop the onion and garlic and heat the remaining 1 Tbsp of melted coconut oil in a large pan over medium heat. 5. Sautee the onion and garlic until they are soft about 3 minutes. 6. Add in 4 cups of chicken broth, salt, curry powder and the roasted saush. Simmer until squash begins to break down about 10 minutes. 7. Using a large spoon, break down the squash and mix until it is well combined. In batches, transfer the soup to a blender (or you could use and immersion blender) and puree until smooth. 9. Pour the soup back into the pot and stir in the 3/4 cup of coconut milk. 10. Garnish with cilantro and devour.

Chicken and Swiss Chard Curry https://www.healthyseasonalrecipes.com/about-katie-webster/

Ingredients: 1 Tbsp plus 1 tsp avocado oil, 1 lb boneless skinless chicken breast, cut into bite-sized cubes, 3/4 tsp salt, divided, 1 large bunch rainbow chard, leaves and stems separated and chopped, 1 cup chopped onion, 1 jalapeño, seeded and minced, 2 tsp curry powder, 1 tsp ground coriander, 1/2 tsp ground cumin, 1/4 cup water, 3/4 cup light coconut milk, 1/4 cup dried currants, Tbsp lime juice or to taste.

Instructions: 1. Heat 1 Tbsp oil in a large non-stick skillet over medium-high heat. Spread chicken out in one layer, sprinkle with 1/4 tsp salt and cook, stirring occasionally until browned, 4 to 6 minutes. Remove to a plate. Note: the chicken will not be fully cooked at this point and will continue cooking in a later step. 2. Add the remaining 1 Tbsp oil to the skillet. Add chopped chard stems, onion, jalapeno and the remaining 1/2 tsp salt and cook, stirring often until the vegetables are softenened. Sprinkle the curry powder, coriander and cumin over the vegetable mixture. Continue cooking, stirring constantly until the spices are fragrant, 30 to 90 seconds. Add 1/4 cup water and the chopped chard leaves, cover and let wilt, 2 to 3 minutes. The skillet will seem very full at first. 3. Increase to high heat, stir in coconut milk, currants, the chicken and any accumulated juice from the plate and bring to a simmer uncovered. Reduce heat to maintain a lively simmer and cook, stirring often until the sauce is thick and the chicken is cooked through and hot, 3 to 5 minutes. Stir in lime juice before serving.

Superfood Breakfast Cereal https://simpleecomama.com/superfood-breakfast-cereal-gluten-free-dairy-free-paleo-vegan/

Ingredients: 1 Ripe Banana, 1/4 tsp Cinnamon, 2 Tbsp hemp seeds, 1 Tbsp Chia Seeds, 1 Tbsp Pumpkin Seeds, Tbsp chopped raw nuts, 1/2 cup dairy-free milk, 1 Tbsp nut butter, 1-2 cups fresh berries or 1 cup frozen berries thawed, 1/2 Tbsp cacao nibs.

Instructions: 1. Add cinnamon, hemp seeds, chia seeds, pumpkin seeds, and raw nuts and stir until well incorporated. 2. Add your dairy-free milk of choice to the bowl and stir well. Add half of the berries and gently combine. Top with nut butter, remaining berries, and optional toppings. Enjoy!

Avocado Tuna Salad https://cookeatpaleo.com/paleo-avocado-tuna-salad/

Ingredients: 1 avocado, 1 lemon juiced, 1 Tbsp chopped onion to taste, 5 oz cooked or canned, sea salt to taste, fresh pepper to taste.

Instructions: 1. Cut the avocado in half and scoop the middle of both avocado halves into the bowl, leaving a shell of avocado flesh about 1/4 inch thick on each half. 2. Add lemon juice and onion to the avocado in the bowl and mash together. Add tuna, salt and pepper, and stir to combine. Taste and adjust if needed.

Spinach Salad with Roasted Pumpkin

Ingredients: 4 large handfuls of spinach, 1 cup chopped purple cabbage, 1/2 cup sliced red cherry tomatoes, 1 piece of bacon, 1 Tbsp olive oil and 4-6 oz of salmon.

Instructions: 1. Bake the salmon in the oven (season with salt and pepper) 2. Meanwhile prepare your salad. 3. Cook the bacon, chop and set aside. 4. Once the salmon is baked, place atop the salad. Sprinkle with bacon and drizzle with olive oil.

Fall is in the air here in Western Pennsylvania. Local farmer’s markets are abundant with squash and pumpkins. And, if you’re concerned about saving money, as I am, this is the time to hit up your local farmer’s market for all things squash. I’m talking acorn, butternut, buttercup and spaghetti squash. These marvelous little gems will last for months if stored in a cool dry place, and your wallet will be thanking you later that you stocked up now.

The other great reason to buy local is it gives you an opportunity to ask how the produce you’re purchasing was grown. Small little farms will likely be using less chemicals on their crops. You might even find some local farms that are pesticide and Round Up free.

So, with fall in mind, I’ve included a couple of “fall” recipes that I hope you will enjoy this week.

Sunday

Brunch -Grace’s Omlette

Dinner – Stuffed Acorn Squash

Monday/Wednesday/Friday

Breakfast – Paleo Pumpkin Waffles

Lunch – Chicken Taco Lettuce Wraps

Dinner – Greek Salad with Baked White Fish

Tuesday/Thursday/Saturday

Breakfast – Berries and Cream Smoothie

Lunch – Sweet Potato with Fried Runny Eggs

Dinner – Spinach Salad with Baked Salmon

Grace’s Omlette – Ingredients: 3-4 large eggs, 1 cup dairy free cheddar cheese “Daiya Brand,” (or skip cheese altogether), 1/3 cup chopped steak or cooked sausage, 1/4 cup diced roma tomatoes, 1/4 cup finely diced onion, 1/4 cup red pepper finely diced, 2 Tbsp butter.

Directions: 1. Heat butter in an 8 inch non-stick fry pan on medium low heat. 2. Meanwhile whisk eggs in a bowl until it looks like orange juice. 3. Add 3/4 cup of cheddar cheese and mix. 4. Pour egg mixture into heated pan. As eggs set around the edge of the skillet, use a spatula to gently push cooked portions toward center of skillet. Tilt and rotate skillet to allow uncooked egg to flow into empty spaces. 5. When eggs are almost set on the surface but still look moist, sprinkle the rest of the ingredients on one half of the omlette. 6. Once the remainder of the ingredients are in the omlette, carefully fold the omlette in half and allow to cook thoroughly. 7. Once one side is cooked, flip and cook the other side. (Calories /@ 500)

Stuffed Acorn Squash with Sausage, Apples and Cranberries (from@paleorunningmomma.com)

Ingredients – 2 small/medium acorn squash, 1 tsp organic coconut oil or ghee, plus salt for roasting, 1 Tbsp organic coconut oil or ghee plus more, if needed, 1 lb pork sausage bulk, sugar-free, 1 small onion diced, 2 celery stalks diced, 2 cloves garlic minced, 1 small apple diced, 1 Tbsp fresh sage leaves minced, 1 Tbsp fresh rosemary leaves minced, 1 Tbsp fresh thyme leaves minced, 1/3 cup dried cranberries, low sugar or no sugar, 1/3 cup raw pecans chopped, sea salt an pepper to taste, fresh parsley for garnish if desired.

Instructions – 1. First, roast the squash. Preheat your oven to 425 degrees F and line a large baking sheet with foil or parchment paper. 2. Cut each squash open, lengthwise, then scoop out the seeds with a spoon, leaving a “bowl” in the center. 3. Brush the top of each squash half with melted coconut oil (or ghee) and sprinkle lightly with sea salt, then place face down on prepared baking sheet, and roast for 25-30 minutes, or until top of the squash feels soft when you press on it. 4. Roasting time will vary depending on the size of your squash. You can remove, check for doneness and return to the oven for a few more minutes if necessary. 5. While the squash roasts, prepare the stuffing. Heat a med/large skillet over med-hi heat and add a Tbsp coconut oil or ghee to melt. Add your sausage, breaking up lumps with a wooden spoon to evenly brown. Once browned, remove from heat and transfer to a plate, leaving fat in the skillet. 6. Return skillet to medium heat and add the onions and celery, stirring while cooking to soften about 3 minutes. Add the garlic and cook another minute, stirring to avoid browning. 7. Add the diced apples, fresh herbs and salt and pepper to taste, stir to combine. Cook for another 1-2 minutes to allow apples to soften. 8. Then add the cranberries, pecans, plus browned sausage back to the skillet, lower heat to med/low and continue to cook another 2 minutes to blend flavors. 9. Once ready to stuff the squash, preheat your broiler and arrange the 4 squash halves face-up on the baking sheet. Scoop the stuffing mixture into each one, adding as much as you want to each. You might have leftover stuffing depending on how large your squash are and how much you want to fill them. 10. Once filled, place the baking sheet under the broiler and broil until tops of stuffing and squash are nicely browned, 5 minutes or so. Garnish with fresh minced parsley, serve and enjoy.

Paleo Pumpkin Waffles (from @paleorunningmomma.com)

Ingredients – 3 large eggs, 3/4 cup pumpkin puree, 1/4 cup almond milk, 3 Tbsp coconut oil, (melted and cooled to room temp), 1/3 cup monk fruit sweetener (add more if desired), 2 tsp pure vanilla extract, 1 3/4 cup blanched almond flour, 1/2 cup tapioca flour or arrowroot 1/2 tsp baking soda, 1 1/2 tsp aluminum free baking powder, 1/2 tsp salt, 1 Tbsp pumpkin pie spice, 2 tsp cinnamon, 1/2 tsp nutmeg, 1/2 tsp ginger.

Instructions – 1. Preheat your waffle iron and spray well with cooking spray to avoid sticking. 2. In a large bowl, whisk together the eggs, pumpkin, almond milk, coconut oil, sweetener and vanilla. 3. In a separate large bowl, combine the almond flour, tapioca, baking soda, baking powder, salt and pumpkin pie spice. 4. Stir the dry mixture into the wet until a thick batter forms. Following the directions for your waffle iron, pour the batter, in batches, into the iron. 5. Close the waffle iron and cook to desired doneness (crisp outside), then remove and repeat for the second batch. 6. Serve right away with desired toppings, or allow them to cool completely, then freeze to serve later. 7. To cook from frozen, you can put them in a toaster oven or pop toaster the same way you would cook a store bought frozen waffle. (Calories 248) for syrup use a monk fruit sweetened organic syrup or maple syrup – both would add additional calories

Chicken Taco Lettuce Wraps (from @gimmedelicious.com)

Ingredients – Grilled Taco Chicken – 1 lb boneless skinless chicken breast or thighs, 2 Tbsp taco seasoning, 2 cloves garlic minced, 1 Tbsp olive oil. To Assemble – 8 leaves Romaine Lettuce rinsed, 1 avocado diced, 1 tomato diced, 1/4 cup onion diced. Cilantro Sauce – 1/2 cup loosely packed cilantro, 1/2 cup Greek Yogurt, 2 Tbsp olive oil, 1 jalepeno optional, 1 clove garlic minced, juice of 1/2 lime, pinch of salt.

Instructions – To Cook Chicken 1. Add the chicken, garlic, olive oil, and spices in a large bowl or zip-seal bag. Place in fridge and let marinate for at least 15-30 minutes or up to 24 hours. Remove chicken from marinade and discard marinade. Place chicken on a grill or pan heated to medium-high heat. Let chicken cook until it is no longer pink on the inside, about 9-10 minutes per side (or until it has reached an internal temp of 165 degrees F) To Make Cilantro Sauce 1. Place all the ingredients in the food processor and blend for 1 minute or until creamy. To Assemble 1. Layer lettuce wraps with chicken, tomatoes, onion, and avocado. Drizzle with cilantro sauce or your favorite taco sauce. (Calories 161/1 taco)

Best Greek Salad (from http://www.delish.com)

Ingredients – 1 cucumber, thinly sliced into half-moons, 1/2 red onion, thinly sliced, 1 pt grape cherry tomatoes halved, 1 cup halved kalamata olives, 6 oz feta, cut into 1/2″ cubes, 2 Tbsp red wine vinegar, juice of 1/2 lemon, 1 tsp dried oregano, salt, pepper and 1/4 cup extra virgin olive oil.

Instructions – Place all the ingredients into a large bowl and mix gently. Add 4-6 oz of baked fish for some extra protein.

Berry and Cream Smoothie (from @drhyman.com)

Ingredients – 1 cup of spinach, 1/2 cup frozen mixed berries, 1 cup unsweetened almond milk, 1/2 cup unsweetened coconut milk, 1 Tbsp almond butter, 1 tsp ground flax seed, dash of cinnamon.

Instructions – Add all the ingredients to blender. Blend, serve and enjoy. (Calories 225/per 1 serving)

Sweet Potato and Fried Runny Eggs

Ingredients – 1 sweet potato and two eggs. Add additional sweet potatoes and eggs to make more servings.

Instructions – Bake sweet potato in oven until it starts to caramelize. Once potato is finished, remove it from the oven and begin to fry two eggs in pan. Leave the eggs just a bit runny. Slice the sweet potato down the middle, and place the eggs on top. Enjoy. (Calories 425/ per 1 serving)

Spinach Salad with Baked Salmon

Ingredients – 4 large handfuls of spinach, 1 cup chopped purple cabbage, 1/2 cup sliced red cherry tomatoes, 1 piece of bacon, 1 Tbsp olive oil, and 4-6 oz of salmon.

Instructions – Bake the salmon in the oven (season to taste…I use salt and pepper) Meanwhile prepare your salad. Cook the bacon and chop. Sprinkle on the salad. Once the salmon is cooked, remove from the oven and place atop your prepared salad. Drizzle olive oil if desired.) (Calories 400/per serving)

Weekends that don’t go as planned. That’s the theme of this weeks blog. One of the things I like to re-emphasize to clients, is, that I’m not a perfect health coach. Over time I’ve learned to be grateful that I’m not a perfect health coach. It just means I struggle like everyone else and hopefully that I can identify with everyone else. On to telling you about my weekend….My Saturday started out well. I woke up at 4:30 and had an hour and a half prayer and bible reading time, ran a strong 4 miler, went to work from 8 to 12, and did some chores around the house in the afternoon. Unfortunately, as the day went on, my stress was compounding. What I should have done was take a nap. Instead, I kept pushing through and family stressors increased. By the time I got to dinner with my husband, I ate more than I should have, and felt miserable. To top it off, someone had left out some chocolate. So, when I got home, I just had to finish that bag. The bag of chocolate that I never should have bought. So, there you have it.. even the health coach blows it sometimes.

The point is, I didn’t do well, and my guess is that my problems are pretty universal. So, what’s my strategy to keep from repeating my behaviors?

#1. Don’t wallow in guilt. What’s done is done. Learn the cues that attracted the bad behavior and move forward. One of my favorite quotes from Winston Churchill is: “Success is not final; failure is not fatal: it is the courage to continue that counts.” #2. Don’t compare yourself to others. II Corinthians 10:12 “…But they measuring themselves by themselves, and compairng themselves among themselves are not wise.” (It won’t help). #3. Set some goals. #4. Get a strategy/plan and stick to it. #5 Get some accountability #6. Find things to be grateful for. Finding things to be grateful for changes your perspective. Everyone messes up. I’ve spent years of wasted time, beating myself up, comparing and wallowing in self pity. Finally, I realized it was not getting me anywhere. More importantly, it wasn’t consistent with the Christian walk or faith. Ask Christ to forgive you, and know you are forgiven. Guilt is just a tool of Satan to keep you from living a fruitful life.

Here’s my menu for getting back on track. I encourage you as always, to keep it simple, move your body, get sleep, and drink lots of water in addition to following the menu. Have a blessed week.

Sunday

Brunch – Blueberry Detox Smoothie

Dinner – Detox Soup

Monday/Wednesday/Friday

Breakfast – 2 hardboiled eggs with sliced red and yellow pepper

Lunch – Antiox Detox Chopped Salad

Dinner – Ground Beef Stir Fry

Tuesday/Thursday/Saturday

Breakfast – Breakfast Cookies

Lunch – Paleo Loaded Wrap

Dinner – Spaghetti Squash

Snacks – Energy Balls (recipe from @bigmansworld.com) Ingredients: 1/4 cup raw cashews, 3/4 cups raw almonds, 1 1/2 cups medjool dates, 1/4 cup cocoa powder. Instructions: In a high speed blender or food processor, add your nuts and blend until a crumbly texture remains. Do not over-blend, as this will result in nut butter. Pour the chocolate energy ball batter into a large bowl. Form the dough into small balls and refrigerate for 10 minutes, or until firm. (Calories per 1 ball: 49)

Easy Blueberry Detox Smoothie – Dr Hyman’s (from @amealinmind) Ingredients: 1/2 cup frozen wild blueberries, 1/4 cup frozen cranberries, 1/4 lemon with rind, 1 TBS almond butter, 1 TBS pumpkin seeds, 1 TBS chia seeds, 1 TBS hemp seeds, 2 walnuts, 2 Brazil nuts, 1/4 avocado peeled, 1/2 TBS coconut butter, 1/2 cup unsweetened almond milk, 1/2 cup water (optional) or extra almond milk. Instructions: Soak the pumpkin seeds, chia seeds, hemp seeds, walnuts, and brazil nuts in the almond milk for at least 30 minutes. This will activate the enzymes for easier digestion. Combine all the ingredients in a high speed blender and blend on high speed until smooth. You can leave it thicker, pour into a bowl and eat with a spoon, or add additional water so that the smoothie is drinkable.

Detox Soup (recipe from @detoxinista.com) Ingredients: 1 TBS extra virgin olive oil, 1 yellow onion chopped, 3 carrots chopped, 5 garlic cloves, minced, 1 1/2 inches fresh ginger, minced, 1 1/2 tsp ground tumeric, 1 1/2 tsp dried thyme or fresh rosemary, 6 cups water, 1 cup lentils, 2 tsp Himalayan salt, fresh black pepper, 1 cup fresh cilantro, 1 TBS fresh squeezed lemon. Instructions: In a large pot, heat the olive oil on medium heat. Add the onion, carrots and celery and stir until softenened about 5 minutes. Add in the garlic, ginger, turmeric and thyme and stir until fragrant, about 1 minute more. Immediately add in the water after that, so the garlic won’t start to burn. Add in the lentils, 1 tsp salt, and 1 tsp pepper. Bring the liquid to a boil, then lower the heat to a simmer. Cover and let the soup cook until lentils are tender about 30 minutes. When lentils are tender, add in the remaining 1 tsp of salt, along with the cilantro and lemon juice. Adjust seasoning to taste and serve warm. Store leftover soup in a container or freeze for later.

Hard boiled eggs with sliced red and yellow peppers. Boil and peel 2 eggs. Slice two red and yellow peppers to eat with the eggs. Salt as desired.

Detox Salad (recipe from @tanaamen.com) Ingredients: 1 green apple cored and diced, 1/2 cup pomegranate seed, 2 cups kale, 4 cups mixed greens, 1/2 cup raw walnuts, 2 cucumbers sliced thin, 1/4 cup extra virgin olive oil, 2 TBS red wine vinegar, 1/2 tsp curcumin, 1 garlic clove minced, 1 avocado diced, 1 tsp xylitol or raw unfiltered honey (optional). Directions: In a large salad bowl combine apple, pomegranate seeds, kale, mixed greens, walnuts, and cucumber. In a small bowl, combine olive oil, red wine vinegar, curcumin, garlic, and xylitol or honey. Whisk until well blended. Combine with salad mixture and toss well. Divide evenly among 4 plates. Top with avocado. (calories 209 per serving) Note from me: there is a little protein in this recipe with the walnuts, but if you are feeling shy on the protein, add 4 oz of clean chicken or fish.

Ground Beef Stir Fry (recipe from @paleorunningmomma.com) – Ingredients: 1.5 lbs sirloin steak or flank steak thinly sliced into 1/4″ strips against the grain, sea salt and ground black pepper, 1 TBS coconut aminos, 1/2 TBS rice wine vinegar, 2 tsp arrowroot or tapioca flour, Stir Fry: 3 TBS avocado oil, 1 red bell pepper thinly sliced, 1 cup snow peas, 4 cloves garlic minced, 1 inch fresh ginger peeled and minced, 1 bunch of scallions green and white parts separated, thinly sliced. Sauce: 1/3 cup coconut aminos, 1 tsp sesame oil, 1/4 cup beef bone broth, 1 TBS apple cider vinegar, 2 tsp arrowroot flour or tapioca. To Serve: Green parts of the scallions thinly sliced, toasted sesame seeds for garnish, sauteed cauliflower rice to serve over. Instructions: Season the beef with sea salt and black pepper. Place the beef in a large bowl and toss with the coconut aminos, vinegar and arrowroot to evenly coat, then set aside. For the sauce, in a medium bowl combine the coconut aminos, sesame oil, broth, vinegar, and 2 tsp of arrowroot or tapioca flour. Whisk well to fully combine. In a large nonstick skillet or wok, heat 2 TBS of the oil over medium-high heat. Cook the beef in two batches, browning for about a minute on each side. Remove the beef from the pan to a clean plate and set aside. Adjust the heat to medium and add the remaining TBS of oil. Add the bell pepper, carrots, and snow peas to the hot pan. Cook, stirring occasionally, until the vegetables are just getting tender, about 2-3 minutes. During the last 45 seconds or so, add in the garlic, ginger, and white part of the scallions and stir. Stir the sauce into the pan with the veggies and add the beef back. Cook until the sauce thickens, about one minute. Remove from the heat and add the green part of the sliced scallions. Serve right away over cauliflower rice, garnished with sesame seeds if desired. Store leftovers in a tightly lidded container for up to 3 days. Enjoy!

Paleo Breakfast Cookies – (recipe from @bigmansworld) Ingredients: 2 1/2 cups almond flour, 4 large bananas, 1/2 cup almond butter, 1/2 cup no sugar chocolate chips (Lily’s brand is a great choice) Instructions: Preheat the oven to 350 degrees. Line a baking sheet with parchment paper and set aside. In a large mixing bowl, combine all the ingredients except the chocolate chips. and mix very well. Gently fold in chocolate last. Form balls of cookie dough and place on the lined tray. Press each ball into a cookie shape. Bake for 12-15 minutes or until golden-brown. Do not overcook. Remove from the oven and allow to cool for 10 minutes. If your batter is too thin, add some almond flour. (1 cookie/168 calories)

Paleo Loaded Wrap – things to keep in mind when choosing a wrap: check your ingredients. There are many brands of wheat free tortillas on the market today. They are made from a variety of gluten free grains like corn and rice. I prefer paleo wraps made with almond flour, arrowroot powder and tapioca flour which makes them grain free and gluten free. Since they are paleo friendly they would also be free of dairy, soy and sugar. Ingredients: Shredded rotisserie chicken, 1 TBS primal kitchen mayo, handful of spinach, julienned cucumber, pepper and carrots, onion is optional, 1/4 avocado. Instructions: Mix chicken and mayo in a bowl. Layer mixture and veggies. Roll up and slice in half. (Calories @ 350 to 400 calories depending on wrap you choose)

Ground Beef Spaghetti Squash – Ingredients – 1 spaghetti squash, 1 lb ground beef, sugar free spaghetti sauce, salt, pepper, garlic powder, basil, and oregano. Instructions – Slice and clean out your squash. Take one TBS of Olive oil or coconut oil and rub the inside of each of the squash sides. Bake the Spaghetti Squash at 350 degrees, face down on a parchment paper lined baking sheet until soft when fork is placed in it. Meanwhile cook the ground beef and onion. Add the sauce and spices. Put a generous amount of sauce on each upturned squash or scrape the squash onto 4 plates and top with sauce. (approximately 4 serving/@ 300 calories per serving)

This past week, as I sat at the dinner table, celebrating my mom’s 90th birthday, the topic of fasting came up. I listened for awhile, to various opinions and counter opinions before weighing in on the subject. One thing I’ve learned over the years, is that a “one size fits all” approach doesn’t work with health. Just take, for instance, the huge differences between men and women’s hormones. Women, go on something akin to a white water rafting trip down the Colorado each month, as their monthly hormone cycles take them on a wild ride. Men, on the other hand, just have the one hormone. That being true, diet, fasting and exercise can’t be a neat little formula that is able to be applied across the board to both women and men.

The new trend in intermittent fasting works great for men and can be incorporated as a long term strategy with great results. It also boasts a great number of health benefits including boosting testosterone. Who doesn’t love that? Women, on the other hand, need to honor those crazy cycles, if they want to be successful. And, if you are a woman without a cycle, you still need to metabolically switch your fuels while incorporating fasting.

One of the first topics I broach with new clients is blood sugar and the need to keep insulin and blood sugar in check to avoid the dreaded insulin resistance that is plaguing the modern world.

Whenever you eat something, you raise your blood sugar. When you fast, your blood sugar begins to drop. Lower blood sugar and a reduction of insulin resistance are just two of the benefits of fasting. Recent studies have shown that fasting can also decrease levels of inflammation, improve heart health by improving blood pressure, boost brain function, aid in cancer prevention and assist in weight loss. As a spiritual person, fasting can also be a time to focus on God and clean out the clutter of your mind.

Think of fasting as a tool, that not only gives your body time to heal, but can actually allow your body the space it needs to begin healing itself. Imagine if all the money we spent yearly on supplements, digestive aids, and medications wasn’t required, simply because we gave our bodies the space and time to heal itself. I want to be clear, I’m definitely not telling anyone to come off their medications or not to go and see their doctor, but the idea of allowing your body the time to heal itself is without a doubt, incredible. It’s incredible to think of how awesome our God is in his design of the human body.

This healing process is called autophagy. Autophagy is a state of “clean up” in the cells that occurs when a person has fasted about 17 hours and increases the longer the fast continues. The word autophagy means simply, to “self – eat.” So, literally, your healthy cells are consuming the unhealthy, damaged toxic cells in order to remove them, and leaving healthy cells behind.

So, how should a woman fast? First, don’t get stuck in a rut of doing the same thing. The same 14 hour or 16 hour or 18 hour fast over and over again. Studies have shown that when women consistently repeat the same fasting schedule that more negative occurs than positive. Some of the negative side effects are hair loss and thyroid issues. The best time for a cycling woman to fast is during the first 18 days of their cycle. In the days leading up to their bleeding window (day 19-28), fasting should cease, and fueling should change from a low carb/high fat to a lean protein/healthy carb meal plan.

This weeks menu is a fasting schedule that could be used for a week. It is not a long enough fast to get your body in autophagy, but it’s a good place to start to learn how to fast. Please, unless you are a guy, do not repeat this cycle without a break in between. (and that doesn’t mean pigging out break) Metabolic switching is key! Staying low carb and high fat or fasting every day, is a recipe for disaster for a woman. Don’t go there.

Sunday/Tuesday/Thursday/Saturday

Drinks during the fasting window: Coffee with MCT oil or Grass Fed Butter/1 Gallon of Water with electrolytes

1:00 meal – Protein Smoothie (protein powder, berries optional, water, ice)

4:00 meal – Large green salad with plenty of color and 4-6 oz of protein. Don’t forget to add plenty of healthy fat. (ex. avocado, olive oil, olives etc)

Monday/Wednesday/Friday

Drink plenty of water throughout the day. A really great brand of electrolyte powder comes from the company “LMNT.”

1:00 meal – Protein smoothie

4:00 meal – (4-6 oz) of protein, 2 – 3 cups of cooked or raw vegetables, and plenty of healthy fat.

Protein…It has to be the foundation of every meal and snack. Protein stabilizes blood sugar and reduces cravings. I can’t over emphasize this enough with my clients. If you’re struggling with mid-afternoon hunger cravings, or blood sugar crashes, you need to be reaching for protein.

Sunday

Brunch – Egg Casserole

Supper – Cottage Cheese w/Black Beans

Monday/Wed/Friday

Breakfast – Breakfast Sausage w/sliced garden tomato

Lunch – Salmon Cakes with small side salad

Supper – Mediterranean Chopped Salad

Tuesday/Thursday/Saturday

Breakfast – Breakfast Power Bowl

Lunch – Kale Butternut Salad and Baked Fish

Supper – Ratatouille and Baked Chicken

Recipes

Egg Casserole: Ingredients– 1 lb no sugar added sausage, 1/4 cup onions, 3 Roma tomatoes, 1 medium sized chopped zucchini, 10 large eggs, salt and pepper to taste. Instructions – Pre cook the sausage until no longer pink. Whisk the eggs and fold in all the other ingredients. Pour into a greased baking pan and cook for 350 degrees until set. (1 serving/@268 calorie)

Cottage Cheese and Black Beans – Put 1/2 cup of 2% cottage cheese in a bowl and add 1/4 cup drained black beans. Top with 1/4 cup diced tomato. (add cilantro if desired)

Breakfast Sausage w/ Sliced garden tomato – Use sugar free and nitrate free sausage. Cook thoroughly in a skillet. (1 serving/@200 calories)

Salmon Cakes – Ingredients – 2, 6 oz cans of salmon, 2 TBS avocado oil, salt and pepper, 1 medium onion diced, 3 cloves garlic minced, (avocado oil for frying), 1/4 cup almond flour, 1 tsp clean ingredients seafood seasoning, 3 TBS mayo, 2 tsp braggs liquid aminos, 1 TBS dijon mustard, 2 eggs whisked. Instructions – Pre – saute the onions and garlic and then mix together the other ingredients. Form the mixture into patties and fry in avocado oil on low heat. (6 servings/@445 calories; 1 serving/@75 calories)

Mediterranean Chopped Salad – Ingredients – 8 oz greens of choice (romaine, mixed), 1 cucumber diced small, 1/2 large onion diced, 1 1/2 cups tomato diced, 1/2 cup pitted Kalamata olives, 1/2 cup garbanzo beans, 4 oz of salad in lines across the bowl or plate. Drizzle with 1 TBS olive oil. (1 serving/@ 400 calories)

Breakfast Power Bowl – 1/4 cup chopped breakfast Sausage, fried egg, 1/4 avocado, handful of fresh spinach. (1 serving/@380 calories)

Kale Butternut Salad – Ingredients for dressing – 1 tsp salt and pepper, 1/4 tsp oregano, 1/2 tsp garlic powder, 6 TBS olive oil, 2 Whole Lemons for the juice and zest, 1 TBS apple cider vinegar, 1 TBS garlic, 1 TBS rosemary, 1/2 tsp sea salt, 1/2 tsp black pepper. Ingredients for salad – 4 cups butternut squash diced small, 4 cups Kale chopped and stems removed, 1 cup red cabbage chopped, 1/4 cup pecans or walnuts, 1 TBS feta cheese. Instructions – Preheat the oven to 400 degrees. Chop the butternut squash and toss with seasonings and olive oil. Place on a baking sheet and roast for 30-35 minutes or until squash is soft and slightly caramelized. Put all of the dressing ingredients in a jar and whisk thoroughly. Place the kale in a large bowl and drizzle about a TBS of dressing on it and “massage” the leaves until tender. Toss the rest of the ingredients and roasted squash in a bowl. (1 serving @ 382 calories)

Bake the fish in the oven, season to taste (1 serving @ 150 calories)

Ratatouille – Ingredients – 1 cup chopped garden tomatoes (almost to crushing), 1 TBS olive oil, 1/4 tsp apple cider vinegar, 1 tsp garlic, 1 TBS basil chopped, 1 TBS Italian Seasoning, 1/4 tsp salt, 1/4 tsp black pepper, 1/4 tsp chili powder, 1 onion, 1 whole zucchini, 1 whole eggplant, and 3 whole Tomatoes. Instructions – Preheat the oven to 350 degrees. In a mixing bowl combine the crushed tomato, oil and vinegar. Stir in the spices. Pour the tomato mixture into a greased baking dish and distribute evenly. Stack the veggie slices in alternating patterns in rows. Use up all the ingredients because the vegetables will cook down. (1 serving/@ 60 calories)

Bake chicken breast in oven at the same time. (1 serving/@ 200 calories)

For snacks this week, I suggest using the cottage cheese and black beans from Sunday.