WEEK NIGHT MEALS MADE EASY

I imagine my self one day, far from now, with an entire afternoon to prepare and cook our dinner in a leisurely way. Maybe I’ll have a glass of wine in my hand, an evening breeze flowing, and some music playing. Reality check, that is far from the average evening in our home these days. Right now, my dinner prep time is often non existent. Or it’s a quick 30 minutes max, while my kids are in a bath. Being a Holistic Nutritionist means I know about food, I know a lot about food. So serving less than nutritious meals, crap ingredients, or heavy carb and fat laden fair just isn’t an option. Oh and I refuse to cook more than one meal per night. No custom, short order cooking happening here. Sorry, not sorry! I want the best for myself and my family. But we’re busy! Between long nights at the ranch for horseback riding lessons, Tae Kwon Do, and the homework-bath-story time-snuggles routine, time is oh so limited! So-what is a savvy, well intended, but super busy mama to do? Come up with a list of go to’s. Below, you’ll find my personal list of recipes that are on popular rotation with our family. What you won’t find is the pizza delivery number, the fake cheese squeezed over pasta dish, or anything frozen. What you will find is fresh, high nutrient dishes that are so customizable that every family member can eat the same meal. Can I get an Amen?!

You will see the dishes divided into protein, carb, and grain categories. Start, by choosing your protein and a veggie and then pick a simple and optional grain to add on. The beauty of this template is that it’s completely allergen and diet friendly. Meaning, if mama is eating Paleo to reduce inflammation, the kids “don’t like meat”, and Daddy-O wants a bomb well rounded ‘meat and potatoes’ meal then you can totally accommodate all three versions while only cooking one meal.

Recipes for any day, anywhere, and any one!

 

***Chose 1 protein***

 

Salsa Chicken: Place organic, raw chicken in a crock pot and cover with salsa. Cook on medium for 6-8 hours, shred with a fork. I usually prep this the night before or in the morning before school drop off.

 

Tacos: Ground Turkey, Beef, or Tofu (organic and sprouted is best). Brown the protein of choice and season with organic taco seasoning (or google a “Paleo Taco Seasoning” recipe for a clean mix).

 

Chili: Mix 1 can of each (black, pinto, northern, and kidney beans) with optional browned ground meat or tofu, and 1 large can of diced tomatoes. Season with organic chili seasoning or google “Paleo chili seasoning” to flavor the mixture. Allow to simmer over low heat.

 

Grilled chicken: Season raw chicken breast with lemon, grapeseed oil, sea salt, pepper, garlic and parsley (fresh or dried). Cook on medium heat on stove top for 8 min each side or bake at 350 degrees for 20-30 minutes or until juices run clear and there is no pink. You can switch up the seasoning but make sure the ingredients are simply fresh or dried herbs and spices. Don’t buy into mixes that include crazy preservatives, sugar, dairy, or gluten-they are used as fillers and are a waste for your body.

 

Fish: Wild is best! Season with grapeseed oil (best for high heat) sea salt and pepper along with any other seasoning you prefer. Grill 4-6 minutes each side. Fish should flake when using a fork. Our go to is garlic powder, sea salt, and pepper.

 

Fajitas: Sautee onions and garlic in a pan with grapeseed oil. Add peppers, diced tomatoes, mushrooms, zucchini. Sautee 5 min or until softened. Add fajita seasoning (organic or paleo recipe). Add sliced chicken breast (raw or applegate farms fully cooked). Finish cooking completely.

 

Fully cooked Chicken Sausage: Available at Whole Foods, Trader Joe’s, Costco, or Sprouts-organic is best!

 

Bolognaise: Brown ground beef, chicken, or turkey and set aside. Add chopped veggies (onions, garlic cloves, basil, spinach, zucchini, mushrooms, kale all very finely chopped). Cook down until veggies are soft. Add 1-2 jars of organic marinara sauce. Mix in Italian seasoning and sea salt/pepper. Allow to simmer over low heat for as long as possible. I’ve made this in 30 minutes and I’ve also let it simmer all day on a weekend. Both options turn out great!

 

Organic Deli Meat At a minimum I roll up organic sliced turkey, ham, or salami, add my veggies and grains below and squirt a mustard happy face and the kiddos dig it!

 

Organic Rotisserie Chicken  

***Chose unlimited veggies***

 

Broccoli: Boil water, drop broccoli in, cook 3-4 minutes until vibrant green and to desired doneness. Remove, drain, and rinse with cold water. Drain again. Drizzle with olive oil, sea salt, garlic powder, and optional red chili flakes.

 

Crispy Kale: Cut Kale off stem and break into pieces. Rinse and fully dry. Place on a baking sheet. Drizzle very lightly with grapeseed oil, sea salt, and pepper. Add additional desired seasoning: garlic powder, chili, etc. Bake at 375 degrees 5-10 minutes until crispy.

 

Carrot fries: Cut carrots into long fry like shapes, rinse and dry. In a large ziplock bag shake up fries with 1 tablespoon corn starch, salt, and pepper. Place flat on a baking sheet. Drizzle and toss with grapeseed oil. Bake at 425 degrees for 15-20 minutes, tossing frequently. Great with Greek Yogurt Ranch Dip! ½ c greek yogurt , ½ tsp dried parsley, ½ tsp dried onion, 1 tsp garlic powder, ¼ tsp sea salt, ¼ tsp pepper.

 

Roasted Veggies: Place on a baking sheet, drizzle with grapeseed oil, sea salt, pepper. Bake at 400 degrees for 10 minute intervals, tossing and checking every 5 to 10 minutes. Choose carrots, potatoes, beets, etc. Everything tastes amazing roasted! *potato will count as your carb/grain below* Our favorite is broccoli, butternut squash, and carrots.

 

Salad with any Tess a Mae salad dressing!

 

Chopped Romaine (great on the salsa chicken, chili, etc)

 

Chopped fresh herbs (cilantro, parsley, mint, etc)

***Choose a grain (optional and only choose 1)***

 

Organic Basmati or Brown rice (frozen is easy but make sure to microwave it in a glass dish out of the plastic) If your family prefers white rice, choose Basmati. Basmati has the lowest glycemic index so it will spike your blood sugar significantly less than other white rice varieties.

 

Bread: Daves, organic sourdough, Ezekiel, canyon bake house (as a gluten free option)

 

Quinoa

 

Brown Rice Pasta

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