Greek Salmon, Vegetables & Tzatziki Sauce (S)

Greek Salmon, Vegetables & Tzatziki Sauce (S)greeksalmon

If every healthy meal tasted like this one, I would never been tempted to eat unhealthily again! This recipe was inspired by the veggies I had in my refrigerator and a friend who recommended a greek chicken recipe. This was easy, and out of this world tasty!

Greek Salmon, Vegetables & Tzatziki Sauce (S)
(Makes one serving.)
Ingredients:
– 4oz Alaskan Sockeye salmon
– Garlic powder, dill, oregano, salt & crushed red pepper to taste
– 1 tsp Lemon juice
– Vegetables for roasting: cabbage, artichoke (I used canned), black olives (canned again), chopped tomato
– Shredded Parmesan (optional)
– Pepperocini peppers
– Taziki sauce ingredients:
— 1 small/medium cucumber
— 1/4-1/3 cup 0% greek yogurt
— garlic powder, dill, salt, 1 tsp lemon juice

Directions:
1. Preheat oven to 400 degrees. Place salmon in a glass baking dish, add lemon juice, enough water to cover the bottom of the dish, and sprinkle spices on top of the salmon. Allow salmon to marinate for 30 minutes.
2. In a second baking dish, add cabbage, artichoke, olives, and tomato. Spray lightly with coconut or olive oil spray (or just massage oil into veggies), then sprinkle on garlic powder, dill, oregano, salt & pepper.
3. Place baking dishes with salmon & veggies in oven and bake for 20 minutes or until salmon is cooked and veggies are roasted.
4. While the other dishes cook, make the Tzatziki sauce. Chop up cucumber. Mix greek yogurt with spices and lemon juice. Add cucumber to yogurt & stir well. Refrigerate until ready to eat.
5. After plating all food, garnish veggies with pepperocini peppers and shredded Parmesan.

Serve and enjoy!

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5 Days of THM Meal Inspiration

I mentioned in a previous post that I am working to overcome a sugar addiction. After making very poor eating choices over and over again last week, I challenged myself to stick to eating 100% on the Trim Healthy Mama (THM) plan for 5 days this week, Monday-Friday. No cheats. Well, it’s Friday afternoon and so far I have made it!

Just for fun, I took photos of some of my meals this week. Maybe these will inspire you that eating healthy can be absolutely delicious! I have enjoyed every one of my meals this week!

DISCLAIMER: I am not the type of person that can eat healthy all the time forever without ever again enjoying unhealthy food. That’s just not me at all. I love trying and tasting good food. However, my sugar binging has been out of control (for example 10 donuts in one setting or 6 cookies, poptarts, and chocolate in one setting, or 3 bags of chocolate covered nuts in one setting). I think we can agree that is not going to be good for me in the long run. Don’t think that all my meals are like this every week. They certainly are not! This is the way I strive to eat most of the time, and then I don’t feel bad when I indulge in not so healthy food.

…oh, and FYI, these are just photos of my first plate of food. A lot of times I went back for seconds! 😉

Monday:
10:00-10:30: 1 egg, 2 egg whites fried in coconut oil, kale, bell peppers; 1/4 cup rolled oats, cinnamon, vanilla, splash of coconut milk; lemon water & vitamins
3:00-3:30: spring mix & spinach salad with chicken breast, egg whites, sea salt, bell pepper & cucumber; 1 cup sweet potato w/ cinnamon, sea salt, vanilla stevia, cocoa powder & a little EVCO (E), water, black coffee
6:45: lemon dijon salmon, avocado, broccoli, cauli & carrots, bite of unsweetened chocolate (S), water
8:00: bite of unsweetened chocolate & natural calm cherry water

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Tuesday:
9:30 – egg white/oat fiber “cinnamon rolls,” black coffee, vitamins & water (FP)
12:30 – piece of quest bar (FP)
1:45 – joseph’s pita w/ pizza sauce, mozzarella & pepperoni; spring mix salad w/ snap peas, cucumber, bell pepper, zephyr squash, a dollop of greek yogurt & gwen’s ranch seasoning; no bake fudgy cookie; water (S)
4:00 – 1/2 quest bar & water (FP)
7:00 – spring mix & chicken breast salad; tomato w/ LF cottage cheese, okra, bell pepper & snap peas; water (FP)

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Wednesday:
10:30-11:15: pumpkin spice egg whites & oatmeal bowl (E), black tea, water & vitamins
2:15-2:45: Joseph’s pita w/ 2 fried eggs, ham, pepperjack & roasted peppers; kale chips; no bake fudgy; water & black tea (S)
5:45 – part of quest bar (FP), water
7:00 – Newk’s salad with grilled chicken, ham, eggs, gorgonzola, parmesan, capers, cucumber, artichokes & banana pepper over romaine (S); unsweetened tea w/ lemon
8:00 – piece of quest bar & piece of unsweetened chocolate (S)

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Thursday:
10-11:00 (S): 2 servings frittata, 2 servings pumpkin pie cake, black tea & water
2:00 (E) – huge spring mix salad w/ chicken breast, cottage cheese, tomato, cucumber, bell pepper, banana pepper, and a sprinkle of fresh parmesan; water
3:45 (S): 3 no bake fudgy cookies, skinny chocolate, greek yogurt, black tea & water
6:30 (E): Chicken breast w/ a very small amount of skin, red lentils & curry, a small sweet potato, steamed broccoli & okra; water
9:30 (FP): mug brownie w/ cottage berry whip & FF reddi whip

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Friday:
9:45 (S) – 1/2 banana 000 yogurt w/ cocoa, frittata, sausage, skinny cherry chocolate, water & vitamins
11:30 (FP) – part of quest bar
2:15 (S) – Alaskan sockeye salmon, spring mix, avocado, banana pepper, capers, fresh parmesan, lemon juice & ranch seasoning; raw okra; water; no bake fudgy cookies

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Some victories this week were…
– NOT giving into sugar cravings, especially on Thursday when my weekly crazy sugar binge normally happens (not sure why it seems to be Thursdays… maybe I am just worn out by then?)
– Staying on plan even when eating out with friends on Wednesday
– Avoiding chocolate samples & other off plan samples in the grocery store
– Remembering to take my vitamins
– Feeling more energetic and not crashing due to unstable blood sugar

Eating well has so many benefits! Hope you have been inspired!

SO EASY Frittata (S or FP)

SO EASY Frittata (S or FP)
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If you have never before made a frittata, I must be honest and telling you that you having been missing out on one of the easiest, healthiest, and most frugal meals in existence… and we need to fix that quickly!

Ingredients
– whatever veggies you have on hand (today I used bell peppers, zucchini, yellow squash, kale and mushrooms)
– oil to grease your skillet and pan
– eggs (or egg whites for FP)
– salt and pepper to taste

Preheat your oven to 350 degrees.

Step 1: chop your veggies
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Step 2: saute you veggies in your skillet with just a little oil
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Step 3: While your veggies are cooking, scramble some eggs (or egg whites for FP) and add salt and pepper to your liking. How many eggs? Stop making this complicated! This is supposed to be “SO EASY Frittata,” remember? 😉
Use however many you have available. I used 8 for a thinner frittata. Use more if you want it to be thicker.
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Step 4: Place veggies in a greased 9×13 pan & pour eggs evenly over the top of veggies. (At this point you can also sprinkle some shredded cheese on top if you’d like, but I didn’t because we didn’t feel like taking a field trip to the E.R. today with my dairy allergy child, haha!)
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Step 5: Bake at 350 degrees for 20-30 minutes until eggs are set and edges start to pull away from the pan.
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Now it’s ready to serve! How easy was that?!?

Make your toddler a plate…
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And make yourself a plate… and also make and eat it with Sheri Graham’s Pumpkin Pie Cake with maple cream cheese frosting. Oh, MY!
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And then sit and enjoy this marvelous breakfast!

In case you were wondering how all these veggies went over with the toddler…
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This was taken as he was finishing his second plate.

And this hungry mama also had two helpings of frittata and that incredibly good pumpkin cake with her tea!

Cheesy Ranch, Ham & Mushroom Bake

Cheesy Ranch, Ham & Mushroom Bake (S)
cheesyranchhammushroombake

Yesterday my bulk spice order arrived, so I spent part of the afternoon putting together the Gwen’s Nest recipes for Ranch Dressing Mix & Taco Seasoning. I am waiting on the white chalk pen that I ordered so that I can add my chalkboard labels to make my mason jars all cutsie!

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Today I experimented with the Ranch Seasoning Mix. I am so glad that I did!

Lunch was an “E”asy way for a busy mama to R”E”fuel and R”E”charge. I mixed the ranch seasoning with some greek yogurt and used it as a quick dip for all sorts of veggies alongside a few egg whites and an apple (not pictured are the green beans and kale I also ate).

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Then for dinner, I made what I am calling “Cheesy Ranch, Ham & Mushroom Bake.” I had some leftover spaghetti squash, so I whipped that up with the leftover ranch dip from lunch, and a few other ingredients I had on hand to make this delicious lighter “S” comfort meal! It is great with water and also a glass of watermelon lime GGMS!


cheesyranchhammushroombake

Cheesy Ranch, Ham & Mushroom Bake (S)
1/2-1 cup cooked spaghetti squash
1/8 cup greek yogurt
1 tsp ranch seasoning
1/4 cup low fat cottage cheese
4 oz can sliced mushrooms
1-2 slices of chopped deli ham
2 slices of mozzarella cheese
Salt & pepper to taste

Preheat oven to 400 degrees. Place cooked squash in a small glass baking dish. Mix ranch seasoning with greek yogurt & add mixture to squash. Add cottage cheese, mushrooms, and ham to the squash & stir ingredients well. Add salt & pepper to taste and then spread mixture evenly in baking dish. Cover mixture with 2 slices of mozzarella & bake until cheese starts to bubble (about 10 minutes in my oven). Broil until cheese is slightly brown (about 3-5 minutes in my oven).

EAT!!!!! 🙂

Nutritional Info
Calories: 345
Fat: 11.5g
Carbs: 7.5g
Protein: 37g
This recipe would be considered a THM style “S”

Baking day… THM style! (and my version of Cheesecake in Jars)

It’s been a busy day around here as I have been doing lots of baking… THM style! Here’s what has been cooking in my kitchen:

Fudgy No Bake Cookies (S) – dairy free, nut free, grain/gluten free
From Sheri Graham
See my “tweaks” in my Pinterest comments.

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Chocolate Chip Cookies (S) – dairy free, grain/gluten free
From Sheri Graham
See my “tweaks” in my Pinterest comments.

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These cookies are EXCELLENT once cooled. Crunchy!

Cheesecake in Jars (S) – grain/gluten free
Combination of GNOWFGLINS & Mrs. Criddle’s Kitchen

cheesecakejars
I got a little more creative with this idea and didn’t follow just one recipe.
I preheated my oven to 350 degrees.
Crust
– 1 cup of almond flour
– 1/8 cup of coconut oil, melted
– 1 TBSP Pyure
– Sprinkle of sea salt
– dash of homemade vanilla extract
Mix dry ingredients. Add wet ingredients and mix well. Place in the bottom of 4 small mason jars. Bake at 350 degrees for 10 minutes, then let jars cool before adding filling.
Filling
– 4 ounces full fat cream cheese
– 4 ounces 1/3 fat cream cheese
– 1 TBSP Pyure
– 1 TBSP lemon juice
– 1/2 TSP homemade vanilla extract
– 1 pastured egg
Place cream cheese in blender and blend well. Add Pyure, lemon juice & vanilla extract and blend until mixed well. Add egg and blend just until mixed in well. Pour filling mixture into cooled mason jars & bake at 350 for 40 minutes or until filling is set and top is just slightly golden brown. Cool jars on counter for a few minutes & then place in the refrigerator (on a towel) for an hour or until cold.

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…then top with a little all fruit raspberry jam, a few blueberries & a dollop of FF Reddi Whip! YUMMY!!!!

Cookies for breakfast & cheesecake for lunch? Yes, please! I LOVE baking days! 😉

Apple Cinnamon Chai Oatmeal

Apple Cinnamon Chai Oatmeal

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On a stormy summer afternoon while my toddler took his nap, I sat quietly eating my bowl of apple and chai deliciousness. This was not just any regular ol’ bowl of oats though! These were steel cut oats (which don’t get all soggy like rolled old fashioned oats) and they were not cooked in water. They were cooked in tea — chai tea. Have you ever cooked your oats in tea? Well, you should! Not only because the flavor is delectable, but also because cooking your oats in water is sooooo last week! For reals. So, without further ado, let me tell you how to make your own bowl of yumminess in just a few ridiculously simple steps.

Apple Cinnamon Chai Oatmeal
1 chai tea bag, steeped in a cup of boiling water
1/4 cup gluten free steel cut oats (or rolled oats, but steel cut have a better texture IMO)
Dash of salt
Sweetener to taste (I use a few tsp of a stevia/erythritol blend)
1/2 tsp vanilla extract
1 tbsp collagen hydrolysate gelatin (optional, but adds 5+ grams of protein)
1/4 chopped apple
1/4 tsp cinnamon

Place all ingredients in a bowl, stir, cover & refrigerate 6+ hours (or overnight). When ready to eat, pour bowl contents into a small pot and cook over stove top for 5-10 minutes until cooked to desired consistency.

Nutritional Facts
Calories: 196
Fats: 2.5
Carbs: 33
Net Carbs: 24
Protein: 10.5

This would be considered an “E” on the THM plan & would make a good snack/dessert or as part of a meal.

Update on My Whole Little World!

Well friends, it’s been a while since I have updated this blog! Although I am sorry that I have not been keeping it up to date, I am not sorry to say that I have been productively spending my time elsewhere. However, I would like to be more consistent about adding content here so that you all can benefit from what I am learning about health and holistic living!

If you know me very well, you are probably aware that I am a science geek in general, but I am particularly fascinated by nutritional science. Recently, I have been learning quite a bit about macro-nutrients (that would be carbohydrates, fats, and proteins) and how specific combinations of them can affect health and weight gain/maintenance/loss. Because of my son’s food allergies, it has been a struggle to help him gain weight since he has become a very active toddler. He is allergic to peanuts, tree nuts, and all forms of dairy, so that rules out a lot of food that is high in fat. Since January 1, 2015 we have had him on the GAPS protocol to help heal his allergies and eczema. We are so thankful to have seen incredible progress during this time, including better quality of sleep, tolerance of certain probiotics, and complete healing of his eczema! Thank You, Lord!!!! Yet, something was still missing.

A family member recently introduced me to a program called “Trim Healthy Mama” (THM). Although most people participating in this program/lifestyle are doing so primarily to lose weight, the principles can also be applied to help a person gain or maintain their weight, all the while eating healthfully and fueling their body with vital nutrients and “superfoods.” This health plan also discourages the use of processed/refined sugars that spike blood sugar levels, and encourages the use of natural sugars in small quantities, and addresses how to stabilize blood sugar levels in order to increase energy and eliminate sugar crashes. BINGO! That is exactly what this mama needs after having become a sugar addict due to two years of sleep deprivation, leading her to make poor nutritional choices.

Although I am not “on plan” 100% because I am definitely not trying to lose weight, I started applying these principles about two weeks ago & have observed some amazing changes in my energy levels and overall health, primarily that I am beating what I thought was a hopeless sugar addiction! We have also noticed that Josiah is sleeping better at night since incorporating this method!

So, all that to say, you will likely start seeing me post an array of healthy recipes that follow the THM guidelines, because I love to make food… especially food that is both healthy & TASTY!

I also have some big plans for this blog and my goals of holistic living consulting, so stay tuned for more exciting things to come!