Veggie Tricks and Perks of the Prep

Hey All!

In the name of feeling fabulous, and fighting off bugs this cold/flu season, I thought I'd share my top ways of pumping my family with  more vegetables, without offending all of these sensitive palates (insert 10 year old eye roll here).  I have to say last year was our best (knocking on wood) season for not getting sick, and coincidence or not - I was veggie crazy during that time.  I'm bringing back my veggie goals starting now, and hopefully staving off those nasty viruses.

List Of Veggie Tricks

One of the perks of prepping for the week is that you have a bunch of healthy ingredients on hand for quick breakfast/snacks/lunches for yourself.  When I prep on the weekend, I usually can make a daily breakfast bowl on the weekdays.

Thought I'd share a photo of one of my breakfast bowls, and the basic recipe.  They're typically made up of cooked quinoa, fried egg, 1/2 avocado, pico de gallo, or mixed greens, sautéed onions, and if I have a dressing ready to go I top it with that to avoid adding cheese.

Here's how it goes together (total time about 5 minutes):

• Put a tbsp. of coconut oil in large sauté pan, over medium high heat
• Add quinoa, onion, any other cook able veggie.
• Once heated through, move it to the side, and crack an egg in the middle of the open area.
• Fry egg how you like, or do the lazy scramble and blend it in the pan.
• Cook egg thoroughly, then mix with your quinoa/veggies (if doing the lazy scramble).
• Throw in a bowl, top with avocado, cold toppings and/or dressing.
• You have a protein, fiber, veggie rich breakfast.

Happy Sunday :)
Meg

PS - This is a week of Martha recipes...

WEEK OF MEALS:

(If you see a link, click for the recipe... if not, scroll down for mine):

• Sunday Soup Night - Chicken Cacciatore with crisp polenta (it's kind of like soup) - Mediterranean salad with green beans and feta
• Monday - Shepherd's Pie with spinach, mushroom salad
• Tackle the Tuesday - Baked Potato Night!
• Make it over the Hump Wednesday - Ham & Egg Fried Rice
• Thursday -  Chicken, arugula, pear, walnut salad -(using dressing from spin salad)
• Friday- Tomato Soup & Grilled cheese
 

RECIPES/NOTES:

• FOOD UPGRADE - Soy Sauce - Recently found Bragg's soy alternative...  called Liquid Aminos.  It tastes just like soy, but Is packed with amino acids, and is a healthier option.
• Shepherd's Pie - I typically don't use a recipe for Shepherd's pie, but this looks like a good one for reference.
• Add shredded carrots into your grilled cheese.. nobody will know.. well they might notice, but the power of the cheese will overcome any complaints.

PREP DAY -
(My key sanity saver and essential to our family eating on the healthier side)

• Clean & Chop weekly veggie picks - Carrots, broccoli, bell peppers, Mushrooms - Chop for snacks and the no-whining before dinner bowl, as well as any other veggies needed for the week.  (Except onions... only chop your onions before making a meal)
• Grill Chicken (Olive Oil, sea salt, bbq until lovely) - Chop after cooled - Using for dinners during the week. *Seasoning some of the chicken for the Ancho chicken tacos
• Quinoa  - Cook 2 cups of  quinoa (bulk @ Winco) in chicken or veggie broth.   - Use it in jar salads, heat up for breakfast.. .eat with salsa & fried or hardboiled egg / or chop up an avocado with fried egg & quinoa... 
• Jar Salad- Nada -  
• Other - 
• Making the dressing from the spinach salad, and doubling it to cover 2 nights of dressing.
• Baking potatoes - Going to use these for the mashed potatoes in Shepherd's pie, and for baked potato night

GROCERY LIST -  

Produce -

• Bag of avocados (4 or 5)
• Bag of carrots - 2lb bag
• 2 red onions
• Broccoli
• Grape Tomatoes
• Bunch of arugula
• Bag of spinach
• Head of romaine
• 2 limes
• 2 lemons
• Cilantro
• 2 bunches Scallions
• 2 - 8oz of mushrooms
• 2 Bell peppers 
• Garlic
• Bag of potatoes
• 8 oz green beans
• 4 oranges
• Bananas
• Ginger

 Bulk - 

• Walnuts
• Almonds
• Brown Sugar
• Oats

Breads -

• 2 loaves Dave's 
• 1 Dave's SinDawg (for breakfast)
• 1 baguette (my non sandwich child will eat sandwiches made with baguette -.-)

 

Protein -

• Chicken breast halves w/skin on (Loving Freddy's organic poultry - sometimes find it on sale!)
• Turkey / Ham Lunchmeat - Applegate, or Hormel naturals.. nitrate free
• Cubed Ham (nitrate free options at Winco)
• 2 lbs ground beef
• 8 skinless Chicken thighs

Freezer -

 

Dried Goods -

• Almond Milk - Sweet & UnSweet
• Crackers - Trisquits / Rice Crackers
• Cereal.. Winco has Organic/GMO free Panda Puffs etc.. 10g of sugar or less -works for me & the kids think they're getting a treat.  Ella is also currently hooked on Kashi blueberry clusters.
• Snacks from natural food section (Crackers/Veggie Chips), tortilla chips
• 1 28 ounce can whole tomatoes (not drained)
• 1 can Black beans
• 1 can Chick peas
• 1 can white beans
• 1 tube of polenta
• 1 small bottle sauvignon blanc 
• 1 jar green olives
• Rice Vinegar
• Soy (see food upgrade above)
• Olive oil
• Carton of organic tomato soup (top shelf)
   

Dairy -

• Small carton milk 
• Small sharp cheddar block
• Tub of feta

Random -

• White plastic tablecloth
• mp3 cord
• Case of h20
• Candle