Meal Plan 27th April - 3rd May 2015

Week Three of 'Clean Eating' and I'm still loving it!

I have put my name forward to be a tester for a lady from 'Nourished Nutrition' who focuses on 'complete nutrition advice for your little superheros'. Unfortunately, for me, some of the meals have grains/carbohydrates that I am avoiding at the moment with this clean eating challenge, however, I can still make it for the family and just not eat the particular carbs/grains :)  

We have a big range of meals this week, I can't wait!! 




Recipes


Chicken breast braised in leeks topped with thyme & pancetta

http://www.petite-kitchen.com/2014/09/chicken-breast-braised-in-leeks-topped.html

Chicken breast braised in leeks topped with thyme & pancetta
Pork mince & veggies in lettuce
~This is an idea I saw on Facebook, I have then made up the recipe. 

500gms pork mince
1 onion, diced
2-3 garlic cloves, crushed
1 carrot, grated
1 courgette, grated
2 x celery sticks, diced
salt & pepper
can of diced tomatoes
1 avocado, sliced lengthwise
1 small broccoli head
1 lettuce
grated parmesan cheese (to garnish) (optional)
few basil leaves (to garnish)
(Mushrooms could also be added)

1 Heat pan to medium heat, fry the onions for 3 minutes until translucent, add the garlic and stir for 1 minute, add the pork mince and continuously stir till the pork turns brown. 
2 Turn the heat down to low, add the celery, carrot, courgette, tomatoes, seasoning of salt & pepper (and mushrooms if you are adding them), let the mixture gently simmer for 20 minutes. 
3 Use the lettuce leaves as bowls, place the pork mixture into the lettuce and top with parmesan, avocado and basil, serve with steamed broccoli. 

Mum's shepard's pie
Chef Pete Evans Facebook Page – posted 19th March 2015
(From his Going Paleo book)

Serves 6

2 tablespoons coconut oil or other good-quality fat
1 teaspoon ground cumin 1 onion, diced
4 garlic cloves, crushed
2 celery stalks, diced
2 carrots, diced
600 g beef or lamb mince
2 lamb brains, soaked in cold water with 1 teaspoon salt for 1 hour, rinsed well and finely chopped (optional) or heart, liver or kidney (I am not game enough to add this!)
2 ½ tablespoons tomato paste

1 teaspoon chopped thyme leaves
4 tablespoons dry red wine (such as shiraz) (optional)
375 ml (1 ½ cups) Beef or Chicken Bone Broth

1
To make the cauliflower puree, fill a large saucepan with water and bring to the boil, then add the cauliflower and cook until tender, about 10 minutes. Drain in a colander and set aside to cool slightly. Place the cooled cauliflower in a food processor and process until smooth. Add the oil and puree, then season with salt and pepper.

2 Preheat the oven to 180°C.
Heat the oil or fat in a large, deep frying pan over medium–high heat. Add the cumin, onion, garlic, celery and carrot and cook for 5 minutes, or until the vegetables are softened and beginning to brown. Add the mince and brains (if using) and cook, stirring to break up any lumps, until browned. Add the tomato paste and thyme and cook for 1 minute, then pour in the wine (if using) and bone broth and simmer for 10 minutes, stirring occasionally. Season with salt and pepper.
4 To assemble, spread the meat mixture into the base of an ovenproof dish and level with a spoon. 
5 Cover with the cauliflower puree and smooth the top out evenly. Bake for 30 minutes, or until the top is lightly golden. Sprinkle with the parsley and serve with a fresh salad of your choice or veggies and dent forget some fermented veggies on the side.

~I just realised Pete doesn't give the amount of cauliflower (in this Facebook post)... I may still use potato as I have a feeling my partner would enjoy a potato topped pie better than cauliflower!


Kumara pasta with tuna & tomato pg 101
Healthy Food Guide. May 2015. Pg 101

500g orange kumara (2-3 kumara)
400g can cherry tomatoes
1/2 cup red wine
1 teaspoon brown sugar (I am not planning on adding)
400g silver beet, stalks discarded, roughly chopped  (I will use baby spinach instead)
425g can tuna in spring water, drained
3 tablespoons extra-virgin olive oil
2 tablespoons freshly grated parmesan cheese

1 Using a julienne peeler or mandolin, slice kumara into long 'noodles'. Microwave in a large bowl for 1 minutes on high, Set aside. 
2 In a saucepan combine cherry tomatoes, red wine and brown sugar. Bring to the boil, then reduce heat and simmer for 5 minutes, until slightly reduced. Add silver beet. Mix well until silver beet is cooked then add tuna and mix through gently. Take off heat and set aside. 
3 Heat 1 tablespoon olive oil over a moderate heat in a large pan. Add kumara and stir-fry for 5 minutes until tender. 
4 Serve kumara pasta with tomato sauce. Drizzle with remaining olive oil and sprinkle with parmesan and freshly ground black pepper to serve.


Moroccan beef with couscous
http://nourishednutrition.co.nz/moroccan-beef-with-couscous/


Moroccan beef with couscous (and in my case mashed kumara and baby spinach)


Chicken schnitzel, pumpkin & steamed greens
Healthy Food Guide, May 2015. Pg 76

800g pumpkin, deseeded, cut in thin wedges
oil spray
3/4 cup rolled oats
2 tablespoons pumpkin seeds
2 tablespoons finely grated parmesan cheese
2 tablespoons fresh chives, chopped
1 teaspoon lemon zest
500g skinless chicken breast fillets
1/4 cup flour
1 egg, lightly beaten
2 tablespoons trim milk
2 bunches steamed broccolini, to serve
200g steamed snow peas, to serve

1 Preheat oven to 200C. Line two large baking trays with baking paper. Place pumpkin on 1 prepared tray and spray lightly with oil. Roast for 40 minutes, turning halfway through or until golden and tender. 
2 Meanwhile, place oats and pumpkin seeds in a food processor. Process until finely chopped. Transfer to a shallow bowl and add parmesan, chives and lemon zest. Stir to combine. Place flour in a second shallow bowl and egg and milk in a third. 
3 Cut each chicken breast through the middle horizontally to give 4 thin fillets. Dust each fillet in flour, then dip in beaten egg and finally press into oat micture to coat fillet evenly. Place on prepared tray and repeat with remaining chicken. Cover and refrigatrea for 20 minutes. 
4 Heat a large, non-stick frying pan over a medium heat and spray both chicken sides with oil. Cook fillets for 3 minutes each side, or until golden and cooked through. 
5 Serve chicken with roasted pumpkin and steamed greens. 

~There is rolled oats and flour in this recipe that I am not going to include because of my 'clean eating' challenge. I will make my own crumb out of pumpkin seeds, almond meal and parmesan. 

Roast beef & veggies
http://www.jamieoliver.com/recipes/beef-recipes/perfect-roast-beef/

Reviewing the week...


Monday night's 'chicken breast braised in leeks topped with thyme & pancetta' from Petite Kitchen was such an easy meal to make! Just chuck everything into the dish and then into the oven for an hour and you are done! I couldn't find pancetta at the supermarket so I brought some bacon instead, they are a little bit similar right?! I do feel that this meal needs to be served with something else, like some sort of veggies, like green beans or mashed pumpkin or kumara?! Happy to take ideas!

I didn't know if my recipe for the pork mince was going to turn out, but it was really delicious and sooo simple! I love the fact I can sneak veggies into meals and then watch my family happily eat them! I did get a side glance from my partner about the pork mince being served in a lettuce leaf, but he will take what he is given! :)  The kids absolutely loved this meal, my one year old ate so much; most of the time he wants to feed himself, so this meal went everywhere! I had to change his pjs afterwards, and now they are a little bit stained, whoops! My three year old also finished my plate for me, and he particularly liked the 'trees' a.k.a broccoli. 

My first shepard's pie from Chef Pete Evans, and this really was enjoyable. The recipe is a 'paleo' one, and he uses cauliflower puree for the topping instead of mashed potatoes and cheese. I was given a pumpkin from my parents so I went with mashed pumpkin as my topping, and it was amazing! Adds such a delicious sweetness to it. This is one to try!

I had one of those days that really didn't go to plan on Thursday, everything ended up taking longer than expected so after getting home late from our walk, the planned dinner was not going to happen, so I quickly whipped up bacon, kumara chips, green beans, scrambled eggs, avocado dip (1 avo, 2 tbsp natural yogurt, garlic clove, juice of half a lemon). I called this 'throw it together thursday'; appropriately named I thought! It was a delicious warm meal, we had our first cold night here in Northland! So needed something like this!!


"Throw it together Thursday" 


Moroccan beef with couscous, from Nourished Nutrition (I'm one of the lucky tester's/reviewer's!). This was a surprising delicious meal! My kids really enjoyed it; i didn't serve the couscous to my one year old, that would have been a disaster in regards to mess! My partner didn't even mention the chickpeas in this, so it must of been good! I had it with masked kumara (not couscous) and baby spinach leaves. I also used boiling water instead of chicken stock to make the couscous, and added 1 tablespoon of butter.

This week one of my friends organised a pizza night, so yet another night that didn't go to plan! Soooo... pizza and cleaning eating = doesn't work! So I tried to be good, and I just didnt eat the base of the pizzas... figured that was better than eating them! My friends can vouch for me. I may have had some dessert too.... :)

And on Sunday was invited around to a friends place for a 'hangi' a.k.a "multi kai cooker". There was pork, chicken, beef, kumara, potatoes and pumpkin. It was amazing! Such a delicious meal, with the meat just falling off the bone! A great Sunday meal. 


I hope you enjoyed this week!



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