Meal Plan 4th - 10th May 2015

IThis is officially week four of my clean eating challenge... and I only just realised I didn't actually explain to everyone what 'clean eating' is (well the one that we have being told about), as I understand there and many different forms/styles of 'clean eating', and the individual may have different foods they say 'yes' to and others they say 'no'. So... the clean eating we have being introduced to is quite simple, as explained by this poster/photo that was given to us at the information evening. 

Essentially, it is all about eating a lot of vegetables!! And essential/good fats such as avocado, nuts, seeds, oil etc. Do not go out and buy 'light' foods like light yogurt, light cream, light milk etc etc. That's just a very quick overview of it. If you would like more detail you are welcome to contact me!

And something else I have just signed up to.... (I was really looking forward to a coffee and chocolate, but I have to wait another 8 weeks!) the "Whole Life Challenge". I have a lovely friend who owns and runs one of the Crossfit gyms in Auckland, who put me on to this, so really, I blame her! But its probably a good idea, may as well keep going, there are three different 'levels' which you can participate in, I have decided to go for the 'strict' one... How, I am going to live without natural yogurt for 8 weeks, I don't know! However, I am sure participating in this challenge will ensure I don't get that 'winter coat' ;) 
Here is the link to the website if you would like more information, you are welcome to join me! https://www.wholelifechallenge.com/ 

After this week, I will either go back to five days a week meal planning, as seven days is a bit too rigid... and can lead to wasted food, so I will either drop it down to five or six planned meals a week, and have a wing-it day, which I will ensure is still eating healthy and obeying the rules of the "whole life challenge". 


Here is this week's meal plan.... Another week of an array of recipes... Two have come over from the previous weeks meal plan, had a rather crazy week last week (check out the review from last week). I am going to try cauliflower fried rice, which I am sure is going to be nice! I am using a cauliflower crust pizza recipe I have used before, so I know it is going to be nice! And I have very different chicken and beef meals. 

(And yes, I am playing around with the presentation of my meal plans)




Recipes

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.

Chicken schnitzel, pumpkin & steamed greens

Roast beef & veggies 


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

The prefect roast beef


Cauliflower ‘fried rice’

Serves Prep & cook time 30 minutes
Nutritional Count: 11.6 total fat (7.6 saturated fat); 885 Kj (211 cal); 8.1g carbohydrate; 11.6g protein; 10g fibre

½ medium cauliflower, florets coarsely chopped, stems discarded
1 ½ tablespoons virgin coconut oil
free-range eggs, beaten lightly
½ teaspoon Chinese five-spice powder
1 large carrot, halved lengthways, sliced thinly on the diagonal
1 medium red onion, cut into thin wedges
300g broccolini, halved crossways
¼ cup (60ml) water
cloves garlic, crushed
1 tablespoon finely grated ginger
spring onions, sliced thinly
2 teaspoons sesame oil
1 fresh long red chili, sliced thinly

Pulse the cauliflower in a food processor until cut into rice-sized pieces. Steam or microwave for 6 minutes or until just tender; season to taste.
Meanwhile, heat a large wok on high heat; Add 1 teaspoon of the oil; swirl wok to coat with oil. Add eggs; swirl wok to form a thin omelette. Cook until the omelette is just set; transfer to a clean chopping board. Roll omelette tightly; cut into thin strips.
Add half the remaining oil to wok. Stir-fry cauliflower and five-spice powder for 2 minutes or until browned lightly; transfer to a plate.
Heat remaining oil in wok; stir-fry carrot and red onion for 4 minutes or until just tender. Add broccolini and the water; stir fry for 2 minutes or until just tender. Add garlic, ginger and half the spring onions; stir-fry until fragrant. Add cauliflower and sesame oil; stir-fry for 1 minute or until heated through. Season to taste.
Serve Cauliflower ‘fried rice’ immediately, topped with omelette strips, chilli and the remaining spring onions.
Not suitable to freeze. Cauliflower suitable to microwave.


Cauliflower fried rice

Steak with nutty kale
Healthy Food Guide Recipes Collection. 5pm Panic. Edited by Nikki Bezzant (editor). Healthy Life Media Ltd. Auckland, New Zealand. March 2015. Pg 84

Oil spray400g pumpkin, cut in chunks
4 parsnips, cut in long strips
2 tablespoons pine nuts
2 tablespoons macadamia oil
1 red onion, sliced
1 bunch (about 250g) kale, stalks removed, roughly chopped
4 x lamb leg steaks (450g)

1 Preheat oven to 200C. Spray a baking tray with oil and spread out pumpkin and parnsips. Roast for about 20 minutes until tender.
2 In a dry pan, toast pine nuts over a medium heat until golden. Remove from pan and set aside. Add half the oil to pan. Add onion and cook until soft and brown. Add kale and cook for 3-4minutes, until tender. Stir pine nuts through mixture. Set aside and keep warm. Turn up heat and return pan to stove top.
3 Rub remaining oil over steaks and cook each side for about 2 minutes until medium-rare.
4 Serve steaks with kale mixture and roasted vegetables.
Steak with nutty kale

Cauliflower Crust Pizza
http://www.bbcgoodfood.com/recipes/cauliflower-crust-pizza


Notes from previously using this recipe: 
To make sure your crust does not fall apart, make sure you really wring it properly when you are getting all the water out of it. Also, if you following the recipe, which makes the tomato sauce, ensure that this becomes quite thick, if this is watery it will soak into the base and in turn the base will become crumbly. I also baked my bases for longer than stated in the recipe, it was at least another 10 minutes.

Moroccan chicken with chickpea dip and grilled carrot salad
Healthy Food Guide Recipes Collection. 5pm Panic. Edited by Nikki Bezzant (editor). Healthy Life Media Ltd. Auckland, New Zealand. March 2015. Pg 48


2 x 400g cans chickpeas in spring water, drained, rinsed
½ cup fresh lemon juice
2 cloves garlic, chopped
1 ½ tablespoons cumin
12 chicken tenderloins (about 500g raw weight)
Oil spray
3 small carrots, peeled in ribbons
300g green beans, halved lengthways
2 cups baby rocket

1 To make chickpea dip, place chickpeas, 1/3 cup of the lemon juice and garlic in the food processor. Blend until mixture is almost smooth. Gradually add 1.4 cup water until dip is smooth.
2 Sprinkle seasoning on both sides of chicken. Spray a large grill pan with oil and set over a high heat. Grill chicken, adding carrots for last 2 minutes, for 5 -7 minutes or until cooked through and carrot is tender.
3 Meanwhile, bring a medium-sized saucepan of water to the boil. Cook beans for 1 minuted or until just tender. Refresh beans in cold water the drain.
4 Place carrots, beans and rocket in a large bowl. Add remaining lemon juice and toss lightly.
5 Serve chicken with grilled carrot salad and chickpea dip.


Beef steak and veggies2 or 3 pieces of beef steak
1 tablespoon olive oil or coconut oil
500g green veggies (broccoli, green beans or peas)


1 Half an hour before cooking, take your steak out of the fridge, as this will bring it to room temperature.
2 Heat a fry pan to a medium/high heat. rub the olive oil onto the steaks. Season the steaks with salt and pepper. Place into the frypan for 3 to 4 minutes each side for medium-rare/medium.
3 Let the steak rest for at 5 minutes.
4 Place green veggies into the microwave, and microwave on high for 2-3 minutes, stirring once. 



Reviewing the week

Monday nights, 'chicken schnitzel, pumpkin & steamed greens'. This was a simple yet delicious meal! A great nutritious meal to have after two games of netball, I was soo hungry! I adapted the recipe a bit... As I am not grains or cheese now, I made the crumb with 1/2 cup almond meal, 1/2 cup cashews, grated rind from one lemon, 2 tablespoons of pumpkin seeds and 2 tablespoons of finely chopped chives - all whizzed in the food processor. I also didn't put flour underneath the crumb, just dipped the chicken in egg, then into the crumb. I baked not fried the chicken, 20 minutes in the oven at 200C. I did forget to cook this with the broccoli too!

Roast beef with veggies on a Tuesday night, what a lucky partner I have! haha. I added roughly chopped pumpkin, potato and kumara when the roast had 45minutes of cooking time left. Once the roast was cooked, I rested it for the required 15minutes; in this time I put the veggies back into the oven on maximum heat (which is 240C on my oven) for the 15 minutes, stirring/flipping at 10minutes. I also served the roast with steamed green veggies.

Cauliflower fried 'rice'!!!! Ohh emm geeee! What a ridiculously moreish meal! I loved the bright colours in this, from the broccoli, carrots and egg. This meal has such a freshness to it, like when you know it's a nice home cooked meal, not the store brought version. I also added three rashers of bacon to this, which I roughly chopped, and fried at the same time as cooking the fried rice. I stirred the bacon through at the end. Another amazing paleo meal that you should try! Is it bad that I secretly hoped my partner wouldn't like this so there would b heaps of leftovers ;)

Thursday night... steak with nutty kale from The Healthy Food Guide.  I used beef rump steak instead of lamb steaks, as that's what we had in the freezer; also used baby spinach, as I used most of the kale in my smoothies this week. The baby spinach/kale salad was delicious, and together with the pumpkin was soo good. Not sure about the parsnips, wouldn't bother with them next time. I also made us a nice dessert tonight... paleo friendly... consisting of coconut cream (1/4 cup), pineapple (1/2 cup), frozen blueberries (1/2 cup), cocoa (heaped tablespoon). Blitz in the food processor for 10-20 seconds. To serve, sprinkle a few blueberries on top.

Friday night pizzas!!!  Homemade cauliflower crust pizza with homemade tomato sauce, grilled eggplant and red onion, crisped bacon, few leaves of basil and a sprinkle of parmesan cheese on one of them (for the family members not doing the whole life challenge!). I love cauliflower crust pizzas! I get the tomato sauce cooking first so it simmers for around 30minutes, and use four garlic bulbs instead of one. I make two thin crust pizzas with this recipe instead of one large base (as the recipe calls for), this ensures the pizza doesn't crumble/fall apart. I also added two pieces of bacon roughly chopped, and quickly fried.

Saturday... We ended up having friends around for dinner, so I cooked a rolled pork, lots of roast veggies (kumara, potato, red onion, white onion, carrots, celery), baked green apples & a friend brought over a kumara salad (one of my fav's!). http://www.taste.com.au/recipes/7705/roast+loin+of+pork+with+crispy+crackling+and+roasted+apples I thought the baked apples was a great idea instead of serving it with apple sauce, something different, that was still delicious!
I also used this as a great excuse to make 'beetroot chocolate mudcake', which was really nice! I can see how it was though... there is still a lot of sweetness in it... the dried fruit... the maple syrup... I used Dr Libby's recipe, click on the link above. 

I didnt have any dates, so I used 8 apricots instead, I also didnt have currants, so used raisins. I didn't buy cacao butter, just used normal butter, that I didn't melt first - just softened, and mixed it in the food processor for at least 2 minutes once mixing with the other ingredients, to get it thick and creamy. My three year old wanted the sprinkles on top, very cute! How could I say no to him!  This is not paleo friendly (has maple syrup and dried fruit in it), but it is clean eating :)  Some of our friends had it with cream too.

I hope you enjoyed this week!!
 


If you have any questions, you are welcome to private message me through my facebook page www.facebook.com/atapinch, post to my facebook page, or email me atapinchmealplans@gmail.com
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