Clean-Up That Diet! Week 2

Tomorrow marks another work week for most of you guys, and another week for me and Little Miss Kemp's 'cleaner' diet.

If you missed last Sunday's post, Tidying Up The Diet, then let me get you up to speed. Over the last few weeks, I had not been eating well-balanced daily meals. My gym, CrossFit SEO, started a 6-week Paleo challenge, so I decided to work on my diet on my own terms.

Week 1 went pretty well. Now, my hope to make the Double Chocolate Paleo Goey Cake was an utter fail! Not that I was unable to make the dish, but rather, that I consumed too much all of the main ingredient, chocolate chips, before even having the opportunity to prepare the dish! I can't handle chocolate chips in the house without eating them straight out of the bag or warmed with nut butter! I too had more chicken than I had originally planned, so I did not make the Paleo Taco Pie next week, it is slated for dinner tonight!

What's on the menu for this week?

Breakfast
HerbaLife Smoothie (Not Paleo or Gluten-free) 

Lunch

Scrambled Eggs with Applegate Breakfast Sausage

Roasted Veggies, Roasted Broccoli with Onion or Sautéed Mushrooms & Green Beans

1/2 Sweet Potato

Grapes

Snacks
GF Crackers, Carrots & Celery with Hummus
Cottage Cheese w/ Apple Sauce & GF Crackers
Apple w/ Nut Butter & Mixed Veggies

Dinner
Sunday & Monday: Paleo Taco Pie

Tuesday: Tilapia & Salad

Wednesday & Thursday: Sweet Potato & Sausage Soup

Friday: Coconut Crunch Chicken Strips & Salad

Saturday: Out to Dinner

Question of the Day: Do you meal plan for the week? 

Michelyn Cynthia

Everything But the Kitchen Sink - Turkey Mishmash

Happy Thursday! As promised from yesterday's post I would like to share my Turkey Mishmash recipe, which is super duper easy and can be altered in so many ways. And, I will share some of the ways to mix this dish up as well.

I should first explain why I entitled this post, "Everything But the Kitchen Sink"... Well, my health-conscious aunt, who is the epitome of hostess with the mostess regularly makes a breakfast dish with organic turkey sausage, and an array of organic vegetables. My father dearingly calls it, "Everything But the Kitchen Sink" because you never know what combination of veggies and spices will be found within it, but you are never disappointed.

Everything But the Kitchen Sink

INGREDIENTS

• Fresh Spinach
• 2lbs Ground, Organic Turkey
• White Onion, Diced
• 1/2 Zucchini, Diced 
• 1/2 Yellow Squash, Diced
• 1/2 Bell Pepper (I used a combination of yellow, red, and orange) 
• Mushrooms (one carton)
• Steak Tomatoes
• Parlsey
• Cilantro
• 1/2 C. low-sodium, organic tomato sauce
• 2 tbsp. Coconut oil
• Bragg's Liquid Amino's 

DIRECTIONS

1. In a large skillet, place 2 tbsp. of coconut oil in pan, and allow to coat entire pan on medium heat.

2. Saute 1/2 onion, zucchini, yellow squash, and peppers until softened.

3. Add the ground turkey.

4. In another saute pan, place a small amount of water in pan and allow to get hot on medium heat. Once hot, place 1/4 white onion and sliced mushrooms (I bought the pre-washed and sliced ones).

5. Once the turkey has cooked, then pour the 1/2 cup tomato sauce over and coat well. I simply placed enough tomato sauce to have a light coat over meat and vegetables. 

6. While the onion and mushroom mixture is cooking, place fresh cilantro and parsley into the pan, and allow to saute. 

7. To serve, place a handful or two of fresh spinach in bowl/plate, then add meat mixture, followed by mushrooms. Spray 1-2 pumps of Bragg's on top, and then adorn with 1/2 steak tomato! 

8. Eat!

In the past I have also added squash, mushrooms, green beans, and corn to my turkey mishmash. If you have someone in your family who doesn't like ground turkey, then use lean beef or pork. Honestly, the options are endless. 

Also, don't like spinach! Try sautéing green cabbage instead. Super easy, directions below:

INGREDIENTS:

• 1/2 medium head green cabbage, Shredded
• 1/2 C low-sodium organic chicken broth

DIRECTIONS

1. In a large skillet, sear the cabbage until it starts to brown
2. Toss and add a small amount of chicken broth, enough to "wet" the pan
3. Saute until the cabbage is very soft

Michelyn

Portion Sizes & Citrus Tilapia Recipe

Now that I am really cognizant of every food item I place in my mouth, I have really been monitoring my portion sizes, especially for those things that can easily sabotage one's diet. I've got to be honest, I am one of those cooks that approximates when it comes to measuring. I follow recipes, and prefer to have a recipe than developing an entire dish from scratch, but I am not great, overall, at measuring things like salt, oils, and my condiments.

On the top is a great example of my "heavy" hand with fresh-ground nut butter, which is growing on me, then compared to 1 tbsp., bottom picture, that was measured out.

Welp, there you have it! I officially diagnosed myself as a "heavy hander," and have relegated myself to measuring everything. I am even on the quest to purchase a food scale, as I am somewhat frightened to learn about my potion sizes when it comes to my meats/fish. At our first session, they shared the "palm" tip, but I don't even trust myself with that one.

Sticking to this topic, I typically saute my vegetables in EVOO which is good, right? Well yes, but again portion sizes. I figured it was time to change it up a few notches so this morning I used organic tomato sauce to sauté some spinach, about 2 full handfuls. I also added some fresh oregano, a sprigs worth, paired this with my 2 eggs, and it was absolutely delicious.

At this point, I am monitoring my oil intake and portion sizes with proteins. In another few weeks I will begin to analyze my salt intake. At this time, trying to monitor everything may drive this woman batty!

On Wednesday, I promised the citrus tilapia recipe. Well, at that time I did not read the dispersal disclaimer on our 7-week manual. So, I searched the web for another great looking recipe.

Sweet & Spicy Citrus Tilapia

 Michelyn