Menu Monday - 6.29.15 + a Local Produce Infographic

It's a Monday for sure. I'm slow to get going around here, hence the late menu posting. Last week was focused on grilled recipes & they were all pretty awesome! I didn't get a chance to snap any photos of Friday & Saturday's meals, but I plan on making them again. I'll be sure to share with you all when I do.

Over the weekend I read the summer special from Clean Eating & I incorporated a few recipes from that magazine for our week's menu. This week we have swim lessons, farm camp & we're headed to the lake again for the holiday weekend. We're ready for more sun, water & this time some fireworks!

Our Menu for the Week of 6.29.15

Monday - Leftover Pork Tenderloin from Sunday

Tuesday - Charred Lettuce & Grilled Flank Steak Salad with Orange Shallot Vinaigrette 

Wednesday - Baked Honey-Mustard Chicken Breast with Roasted Peppers

Thursday - Crock Pot "Clean" Joes on Thin Buns with Green Beans

Friday - Grilled Chicken Breasts with Strawberry Salsa, Grilled Asparagus & Garlic Bread

Saturday - Sweet BBQ Grilled Ribs with Grilled Potatoes, Zucchini & Summer Squash

Sunday - Out to Dinner on the Lake

As a bonus, I included this beautiful Infographic, a great guideline to in-season produce available in the midwest, specifically Michigan. I love infographics & hope to do a weekly or bi-weekly post dedicated to them quite soon. 

S'mores Shakeology

It's officially summer! We've been waiting for warm weather for quite some time now & it's finally here. We're pretty spoiled because we have 2 cottages that we can visit during the summer that offer us completely different types of fun. My family's cottage is in Grand Haven, right on the busy strip where we watch this big boats go in & out of the channel, listen to loud music from the cars below & take a short walk to the beach to hang out in the sun & water.

My in-law's cottage is in Pentwater. It's situated on a hill overlooking the lake. There's a pool in the backyard, kayaks, motorboats & one of the boys' favorite - the fire pit! They beg for a fire each night & I secretly (or not to secretly since my in-laws know me well!) hope the guys in the family will build one so that I, too, can roast marshmallows for my favorite treat - S'MORES! I cannot resist them! Actually, I did resist them for the first time in my life at a friends' house a few weekends ago; I'm not sure what I was thinking...

Anyway, they're not exactly "fix-approved", so I thought I'd find something to fulfill my craving for them. This S'mores Shakeology drink is pretty darn good & tastes a lot like a s'more... in liquid form, of course. So next time we're up north, you can find me sipping on my Shakeo while the kids are stuffing their faces with the real thing. ;)

Recipe

• 1 scoop Chocolate Shakeology (I use Vegan)
• 1/2 Whole Wheat Graham Cracker
• 1/2 cup Unsweetened Almond Milk
• 1 cup Iced Coffee 
• 1/2 cup Water
• 1 cup Ice
• 1 tsp Vanilla Extract

Directions

• Combine all ingredients in a high-powered blender & blend.
• Enjoy!

21DF: 1 Red, 1/2 Yellow

Surviving the Weekends on the Fix

I know I'm not the only one who travels a lot during the summer. Being a Michigan girl, I have to enjoy the nice weather on one of our state's many lakes while I can... before the fridgid temps & snow rear their ugly heads again.  Like I said before, both mine & my husband's families have cottages in two separate beach towns, so we visit quite often. I've been fortunate to have family who also loves eating in-season produce & healthy meals, but there are always temptations! We'll be spending the weekend in Pentwater, so I'm going to share some tips about how I plan to stay on track & motivated.

BYOF
(bring your own food)

Ok, call me a control freak, but really I'm just contributing, because the other 2 weekends we've stayed at the cottage it was last minute & we mooched food off the in-laws. I offered to bring all of the dinners for this weekend to take the load off of other family & make sure I'm eating on par!

Sticking with my Menu Monday plan, we will eat Grilled Flatbread Pizzas with Cauliflower "Breadsticks" (& some regular breadsticks for everyone else!) & Grilled Brussels Sprouts on Friday & on Saturday we'll have Grilled Venison & Sweet Potato Sliders with a Tossed Salad & Fresh Fruit.

I also planned my lunches & made a breakfast casserole in advance for myself & everyone else to start our days. I brought my Shakeology for after my workouts & extra produce for snacks.

Print Your Workouts

(& give credit to the fun exercise)

Since there is no TV at the cottage & my new computer doesn't have a CD drive, I decided to print my workout & do it outside. Thankfully I can sneak away to the backyard while I do the Dirty 30. I'll save Yoga Fix for when I get home on Sunday night.  I packed my mat & my weights & plan to enjoy nature while I pump some iron. ;)

Occasionally we'll take walks down to the pier & back, which is about 1.5 miles round-trip. Also, our boys are really loving kayak rides this year & guess who gets to paddle? You got it -- the big kids! It's a great arm & core workout, especially when you're going against the wind. Swimming burns a few calories, too & once the lake warms up later in the summer we'll be tubing behind the boat. Last year was my older son's first time & since my husband is allergic water (true story) I was the one to hover above him for 20 minutes while we bounced on the waves. Fun times, but I don't think I could wash my hair without tipping my head upside down for a week!

Include Treats & Wine

Since I knew everyone else would be enjoying a few cocktails by the pool, on the boat & by the fire, I saved some yellows & purples to indulge in a little Skinny Sangria!

Check out my bonus Shakeo Saturday post tomorrow. It features a recipe I promised on Monday. I'll be back on Monday to share next week's menu!


I hope these tips help! Have a great weekend & remember, you can still have fun & stay on track!

Cajan Jambalaya Grill Packets

After yesterday's sweet potato kebabs, I need a break from skewers. I just about lost a hand trying to poke those puppies. ;)

Have you ever cooked a meal using foil packets? I love them! They sort of remind me of a really quick-cooking crock pot or a one-pot meal. The mess is very minimal, making cleanup a cinch. And the way the flavors all meld together is delicious! I could do a whole series on foil packets, in the oven or on the grill, but today we'll focus on this tasty Cajun Shrimp Jambalaya.

My husband & I got married over 7 years ago on the beach in Key West. We stayed down there after our wedding to enjoy a mini honeymoon. Most of our guests left, except for my aunt & uncle who always love to have a good time! We ran through hurricane rains (well, not really) to find the best sushi restaurant on the island one night. On another day we sat in a dirt-floor restaurant not far from Mallory Square & ate the best jambalaya! I've only tried to make it once at home, so today we'll attempt a grilled rendition.

Recipe

Serves 4

• 1/2 pound Raw Wild-Caught Shrimp, peeled & deveined
• 2 All-Natural Chicken Sausage, sliced
• 1/2 medium Red Onion, diced
• 1 Green Bell Pepper, seeds removed & diced
• 1 Rib Celery, diced
• 2 Cloves Garlic, minced
• 1 Tbsp Cajun Seasoning
• 1 cup Brown Rice, cooked
• Salt & Pepper
• Olive Oil Cooking Spray

Directions

• Fire up the grill & combine all ingredients in a large bowl. 
• Fold 2-18" long pieces of foil in half; unfold & spray the insides with cooking spray.
• Divide the mixture between the two packets. Fold foil to close & seal edges well.
• Place packets on the grill & cook until packets are fully puffed, around 15 minutes.
• Carefully cut open foil & pour packets into a serving bowl.
• Enjoy! 

21DF: 1 Red, 1 Yellow, 1 Green

Grilled Maple Dijon Glazed Salmon with Sweet Potato Kebabs & Sugar Snap Peas

So far in our week of grilled dinners we've eaten a rendition of my favorite White Balsamic Citrus Basil Chicken with Grilled Asparagus & Red Potato Kebabs & some simple Grilled Sirloin Kebabs with Bell Peppers & Red Onions. Today we'll talk about salmon, a fish some people think is "too fishy."

I used to be one of those people. I refused to eat any other grilled fish besides whitefish because it was like a flakey chicken. Then I learned how to season salmon to minimize that fishy flavor. I'm not sure what it is in the mustard, but by simply adding it to the glaze, you don't taste the fish so much.

Wild-Caught salmon (please, not farm-raised) is important to include in our diets because it's rich in omegas, high in protein & very lean. Plus, it gives you a break from eating chicken all of the time. 

Recipe

Serves 4

Salmon

• 1 pound Wild-Caught Salmon, cut into 4 4-oz. filets
• 2 Tbsp Real Maple Syrup
• 2 Tbsp Coconut Aminos (or Soy Sauce, or Bragg's Liquid Aminos)
• 2 Tbsp Dijon Mustard 

Sweet Potato Kebabs

• 2 Sweet Potatoes (scrubbed & unpeeled), cut in 1/2" thick rounds
• Olive Oil
• Salt & Pepper

Sugar Snap Peas

• 1.5 pounds Organic Sugar Snap Peas, washed & ends trimmed off
• 1 Tbsp Butter
• Salt & Pepper

Directions

• Whisk together maple syrup, coconut amino & dijon mustard, reserving some for a glaze. Marinate salmon in this mixture for several hours.
• In a pan over medium heat, add butter. When melted, add the sugar snap peas, season with salt & pepper & stir often to prevent burning. Cook for a total of 8 minutes.
• Meanwhile, heat the grill to medium-high heat. Skewers the sweet potatoes on metal skewers (bamboo aren't quite strong enough to pierce through the potatoes). Brush with olive oil & season with salt & pepper. Place kebabs on grill & grill for 7 minutes.
• Flip the sweet potatoes & place the salmon top-side down on the grill & sear for 3 or 4 minutes. Flip salmon onto its skin, add reserved glaze to the top-side & grill for 3 or 4 more minutes. 
• Remove salmon & sweet potatoes from the grill & plate with sugar snap peas.
• Enjoy!

21DF: 1 Red, 1 Green, 1 Yellow & 1 teaspoon

Grilled Sirloin Kebabs with Bell Peppers & Red Onions

What would a week of grilled dinners be without the staple steak & veggies? This meal is super simple, but delicious, nutritious & colorful! I love using peppers in meals because of the vibrant rainbow they add & my boys love picking out peppers in the store. Fun for all. ;)

In my opinion, if you buy a good steak, you really don't need to add much more to it other than a little salt & pepper. I prefer to cook with a lean choice cut sirloin over most other cuts, but if I order a steak at a restaurant, I'll take a NY Strip. Just a little something about me!

Anyway, on to the recipe:

Recipe

Serves 8 (because I like leftovers)

• 2 lbs Sirloin Steak, cut into 2" cubes
• 4 Bell Peppers (any color), cut into 2" square pieces
• 1 Red Onion, cut into 2" squares pieces
• 2 cups Pineapple, cubed
• 1 cup Brown Rice

Directions

• Thread steak, peppers & onions onto 8 skewers & season with salt & pepper. Thread pineapple on their own skewers.
• Fire up the grill to medium-high heat & place kebabs, except the pineapple, on the grill to cook.
• Cook brown rice according to package.
• Turn skewers after 4 minutes. Turn 3 more times to grill all sides. Half way through add the pineapple skewers, & cook for a few minutes to bring out the juices.
• Remove all kebabs & plate with brown rice & pineapple. I drizzled a little bit of balsamic vinegar on my steak for a pseudo steak sauce.
• Enjoy!

21DF: 1 Red, 1 Green, 1 Purple & 1 Yellow

White Balsamic Citrus Basil Chicken with Grilled Asparagus & Red Potato Kebabs

Last summer I was shopping at Costco & came across a dressing/marinade that intrigued me; White Balsamic Citrus Basil. It sounded like my favorite flavors in a bottle! I love anything balsamic & white balsamic vinegar is a little lighter. Basil is hands down my favorite herb (with cilantro being a close second) & citrus always adds a fresh kick to a meal. I left with one bottle, and after drizzling it over salads & marinating chicken in it, I was hooked!

Sadly, when I went back, Costco was out of stock with no shipments in the foreseeable future. That's the only downside to Costco & the fact that it's like a giant Target. You go in for dressing & come home with $150 of food you had to have because the sample was so good! I searched on Amazon (those of you with Prime know what I'm talking about!) & did a general Google search with no results.

This Spring Costco decided to carry it again (yay!), so I bought a couple bottles. Well, it wasn't until I was on the 21 Day Fix did I realize that cane sugar syrup is the second ingredient. Eeek! I knew I had to replicate my own version of this dressing. So after a little time in the kitchen playing scientist, I came up with a recipe that my husband agrees is similar (if not better, he says) than the original.

Recipe

Serves 4

Chicken:

• 1 pound Chicken Breasts, cut thin
• 3/4 cup Water
• 1 Tbsp Dried Basil
• 2 tsp Avocado Oil
• 1 tsp Olive Oil
• 1/4 cup White Balsamic Vinegar
• 1/4 cup Lemon Juice
• 1 Tbsp Honey
• 1/8 tsp Sea Salt
• 1 large Shallot, chopped
• 1/8 tsp Garlic Powder

Asparagus & Red Potatoes:

• 16 Baby Red Potatoes, halved
• 40 Asparagus Stalks, rinsed & cut into 2" pieces
• Olive Oil
• Salt & Pepper

Directions

• Combine all ingredients, except chicken breast, in a bowl & whisk well until the honey is dissolved.
• Place chicken in a zip top bag & add marinade. Seal bag & refrigerate overnight, or for at least 6 hours.
• Soak bamboo skewers in water for 20 minutes. Skewer the red potato halves & microwave for 4 minutes. Flip & microwave for another 4 minutes. Drizzle with olive oil & season with salt & pepper.
• Fire up the grill to medium-high heat. Place chicken on grill & cook for 6 minutes. Flip & continue to grill for 5 more minutes.  
• At the same time place asparagus pieces in a grill basket, drizzle with olive oil & season with salt & pepper. Grill the potato kebabs for a few minutes and flip. Continue grilling for 3 or 4 more minutes. The chicken & vegetables should all be done at the same time.
• Remove from grill & serve.
• Enjoy!

21DF: 1 Red, 1 Green, 1 Yellow, 1 Orange & 1 teaspoon 

Ham, Vegetable & Cheese Scramble

If you're following this blog, you probably know I like to start my day off with an Open-Faced Ham & Egg Sandwich. This morning was a little different though. I started another round of the 21 Day Fix today, so instead of waking up & enjoying my usual breakfast with a cup of coffee, I got my workout in early & followed it up with a S'mores Shakeology (delicious recipe coming soon!), so that used up 1/2 of a yellow container. I get 3 a day & I like to use one at breakfast, one for lunch & one for dinner to keep my energy up.

So for my mid-morning meal (since I eat 5 or 6 times a day) when I usually have my shakes, I made an egg scramble packed with veggies & topped with cheese instead. While I was cooking it, I thought it was going to be all runny from the tomatoes, but it was tasty! I'll definitely be making this more often.

Recipe

Serves 1

• 1 tsp Coconut Oil
• 1 Large Egg (preferably free-range)
• 3 slices Nitrate Free Ham, diced
• 3/4 cup Fresh Spinach, chopped
• 2 Tbsp Fresh Tomato, diced
• 2 Tbsp Cheese, shredded

Directions

• Over medium heat, melt the coconut oil in a small frying pan.
• Scramble the egg & a splash of water in a bowl & add the chopped spinach, diced ham & diced tomato. Stir to combine.
• Add egg mixture to the pan & cook until spinach is wilted & ham is warmed through.
• Plate your scramble & sprinkle with cheese.
• Enjoy!

Menu Monday - 6.22.15

Grilling season is in full swing! While it's been quite rainy here lately, it still means I get to cook outside while my boys run around & hunt whistle pigs, or do whatever little boys do. This week I'm going to focus on lots of grilled foods for our meals & I'll be planning on leftovers to eat for lunch. If I can remember to marinate the meats the night before and have vegetables chopped, the actual cooking of the meal is quite simple & quick.

This week, my older son is headed off to a "Mornings at the Marsh" camp at our local nature center which is just around the corner from our house. We often take a picnic lunch there to eat after they've run wild through the trails & in the creeks (picture "Where the Wilds Things Are"), getting out the loads of energy that I wish I could bottle.

On top of that, both boys are also starting a farm camp (with the cutest baby animals!!), which is one day a week. I'm planning on using that day as one of my prep days.  It's always a good idea to designate one or two days a week to shopping & chopping. The weekend is typically ideal, but in the summer we never know where we're going to be on the weekends & by Sunday night I'm usually beat after all of the sun & fun, that the last thing I want to do is think about what we're eating.

So, without further adieu, here is what we're eating this week:

Our Menu for the Week of 6.22.15

Monday - White Balsamic Citrus Basil Chicken with Grilled Asparagus & Red Potato Kebabs

Tuesday - Grilled Sirloin Kebabs with Bell Peppers & Onions served on Brown Rice

Wednesday - Grilled Maple Dijon Glazed Wild-Caught Salmon with Sweet Potato Kebabs & Sugar Snap Peas

Thursday - Cajun Jambalaya Grilling Packets

Friday - Grilled Flatbread Pizzas with Cauliflower "Breadsticks" & Roasted Brussels Sprouts

Saturday - Grilled Venison & Sweet Potato Sliders with a Tossed Salad & Fresh Fruit

Sunday - Rubbed & Grilled Pork Tenderloin with Steamed Broccoli & Whole Wheat Garlic Bread

Alright, I think I've covered all the different groups of protein! 

Check back for the recipes, or better yet, enter your email on the right side of the page to get them delivered to your mailbox! 

  

Grilled Cilantro Lime Shrimp

I don't know about you, but I find it a lot easier to stay on track in the summer with grilled dinners.  We're usually grilling up lean meats & fresh veggies on the regular.  The only thing that gets me this time of year is the ice cream, something that was a lot easier to pass up before kids!

I made this shrimp dish with some grilled zucchini drizzled with a little EVOO and salt & pepper in our grill basket & a side of whole wheat orzo. Everyone cleaned their plates, but my oldest said with a smile on his face, "I love this shrimp! It doesn't really taste that great, but I'm gonna eat it all!!" The promise of homemade strawberry shortcake after swim lessons was enough for him to finish every last bite. For the record, I think it tasted great, but maybe that's because I love cilantro & anything citrus! I planned to use the leftovers in tacos with fresh mango salsa & avocados for my lunch the next day... until I came home that night and found my husband had eaten all of the rest of the shrimp.

Recipe

Serves 6

• 1 pound Wild Caught Shrimp, shelled & deveined
• 1 Tbsp Avocado Oil
• 2 Tbsp Fresh Cilantro, chopped
• 2 Limes, zest & juice
• 1 tsp Garlic, minced
• Salt & Pepper

Directions

• Combine oil, cilantro, lime zest & juice, garlic and salt & pepper in a zip top bag. Add shrimp and flip bag upside down to mix marinade with shrimp. Marinate for 30 minutes.
• Thread shrimp on skewers and grill over medium-high heat for 3 minutes per side.

21DF: 1 Red, 1 teaspoon

Grab & Go Ham & Egg Muffins

So now that school's out for Summer, I decide to make a super easy protein packed breakfast for the morning. Makes sense right? Well, at least I have an idea that will be fast & healthy in the fall!

I've been eying similar recipes on Pinterest for a while & I'm glad I finally decided to make these. They're so easy (of course) & you can add any vegetables that you have at home. I used a red pepper and fresh spinach, but broccoli or sweet potatoes would be delicious, too.

Recipe

Serves 4  (3 muffins per serving)

• 6 Eggs
• 12 slices Nitrate Free Ham
• 1 cup chopped Bell Peppers
• 1 cup chopped Fresh Spinach
• 1/4 cup Pepper Jack Cheese, optional

Directions

• Preheat oven to 375*.
• Spray muffin pan with cooking spray. I found a coconut oil spray at the store that I love!
• Scramble the eggs in a bowl, add vegetables & stir.
• Place one slice of ham in each muffin tin.
• Pour egg mixture inside of each slice of ham, about 3/4 full & bake for 15 minutes.
• Add cheese if desired & bake for 10 additional minutes.
• Serve immediately or allow to cool enough to handle, pop muffins out & store in refrigerator. 
• To reheat, warm in the microwave for 1 minute.

21DF: 1 Red, 1/2 Green, 1/2 Blue