HEATHER MOLLOY

March Week 02

The mind is everything. What you think, you become.
 
Goals

Stick with avoiding nightshade veggies, dairy and gluten for another week and see how you feel!

 

 
Breakfast

01.Blueberry Buckwheat Pancakes

1 cup of buckwheat flour
2 eggs
2 Tbs of honey/maple syrup
2 Tbs of coconut oil, melted
1 tsp of vanilla
1 tsp of baking powder
Pinch of coarse salt
1 & 1/4 cups of unsweetened almond milk
1 cup blueberries
Coconut oil for cooking

Add everything except for the almond milk and blueberries to your food processor and blitz until well combined. Gradually add in 1 cup of the almond milk and blend until you have a smooth, quite thick but still runny mixture. If the mixture is too thick, add in another 1/4 cup of almond milk. Add the mixture to a jug and stir in the blueberries.

Heat some coconut oil in a pan on medium-low heat. Drizzle in enough mixture for your desired pancake size. Cook until little bubbles form in the center and then flip.

Cook for another 30 seconds on this side until it’s golden brown and then plate.

Continue with the other pancakes, stacking them on top of each other to keep them warm.

02.Sweetened Quinoa

Simply cook quinoa with unsweetened almond milk, and sweeten with a tsp of maple syrup, and top with berries or nuts and seeds.

03.Almond Flour Crepes

2 tbs almond flour
1 tsp ground flaxseed
2 large eggs
2 Tbs almond milk
1 Tbs honey
1/4 tsp cinnamon
1/4 tsp vanilla
pinch salt

Toppings:

1 1/2 Tbs peanut butter
1 Tbs dark chocolate chips
1/2 banana, thinly sliced

In a bowl, combine all ingredients with an electric mixer. Pour onto a greased crepe pan or small skillet over medium heat. Swirl the pan to have the batter coat the entire pan in a thin layer or use a spoon to evenly spread the batter.

Cook until the bottom starts to turn brown and the top is cooked through. You shouldn’t need to flip the crepe, but you can if you'd like :)

In a microwave-safe bowl, combine peanut butter and chocolate chips. Microwave until melted.

Fill crepe with chocolate peanut butter and bananas.

04.Overnight Carrot Cake Oatmeal

1/2 mashed banana
1/2 cup gluten-free oats
1/2 cup unsweetened almond milk
2 Tbs fine grated carrots
1 Tbs chopped pecans
1/2 tsp maple syrup

Place all ingredients in covered bowl, or mason jar and let sit overnight in fridge. In the morning, heat up and eat!

Snacks

01. Pumpkin Energy Bars

Makes 7 large bars (or twenty something bites!)

8 ounces dates (about 10 Medjool dates)
3/4 cup walnuts
3/4 cup almonds
3/4 cup peanuts
2 tablespoons maple syrup
1 heaping tablespoon pumpkin pie spice

Place all ingredients in a food processor and pulse until the mixture is well combined, but there are still some chunks of nuts.

In a parchment paper lined bread pan, spread the mixture and press it down firmly with a spatula. Pull the whole mixture out of the pan (parchment paper and all) and cut into bars or bites of your desired size. Eat now or freeze for later.

02. Blueberry Mint Smoothie

2 cups spinach
2 cups blueberry (fresh or frozen, depending on time of year)
1 kiwi
3-4 large mint leaves
1 cup coconut water
1 cup ice

Put all ingredients in a blender and mix it up!

03. Chia Seed Pudding

1 cup cashews (soaked in water for 1 hour)
1 1/2 cups water
5-7 Medjool dates, pitted and roughly chopped
2 Tbs maple syrup (or raw honey)
1 Tbs pure vanilla extract
1 tsp cinnamon (or cardamom)
1 pinch sea salt
1/3 cup chia seeds
1/2 cup berries

Blend cashews and the water until smooth. Add everything else (except the chia seeds). Blend again.

Place the chia seeds in a bowl. Add the blended mixture. Stir thoroughly to ensure the chia seeds are well distributed.

Cover and refrigerate for at least 3 hours. Garnish with berries and enjoy!

 
Lunch Dinner

01. Spinach Salad with Shrimp with Carrot-ginger dressing

2 cups fresh spinach leaves
6 Jumbo shrimp, peeled and deveined
1 Tbs extra virgin olive oil
4 garlic cloves, minced
2 Tbs chopped fresh flat-leaf parsley
2 Tbs chopped fresh oregano
Pinch of crushed red-pepper flakes
1/2 cup dry white wine
Coarse salt and freshly ground black pepper

Carrot-Ginger Dressing
1/2 lb carrots (3 medium), coarsely chopped
1/4 cup chopped peeled fresh ginger
1/4 cup chopped shallots
1/4 cup seasoned rice vinegar
1 Tbs soy sauce
1 Tbs Asian sesame oil
1/8 tsp salt
1/2 cup vegetable oil
1/4 cup water

Heat oil in a large skillet over medium heat. Add garlic, and cook until soft but not browned, 1 to 2 minutes. Add shrimp, parsley, oregano, and red-pepper flakes; cook, stirring frequently, until shrimp are bright pink and opaque, about 2 minutes.

Raise heat to medium-high, and add wine. Continue cooking until most of the liquid has evaporated. Remove from heat; season with salt and pepper. Serve hot, on top of the 2 cups of spinach.

Dressing

Pulse carrots in a food processor until finely ground (almost puréed). Add chopped ginger, chopped shallots, rice vinegar, soy sauce, sesame oil, and salt and pulse until ginger and shallots are minced. With motor running, add vegetable oil in a slow stream.

Transfer mixture to a blender. Add 1/4 cup water and blend until smooth, 2 to 3 minutes. Thin dressing with additional water if desired. Drizzle over the spinach and shrimp salad.

02. Sweet & Spicy Baked Chicken Wings

Nonstick cooking spray or use parchment paper
3 pounds chicken wings, separated at the joint
Kosher salt and freshly ground black pepper
1/2 cup honey
1/2 cup low-sodium soy sauce
1/4 cup rice wine vinegar
2 Tbs butter
4 cloves garlic, minced
2 chipotle peppers, minced
1 Tbs minced ginger
3 green onions, sliced

Preheat the oven to 425˚. Spray a large rimmed sheet tray with nonstick spray, or line with parchment paper.

Place the chicken on the sheet tray and sprinkle lightly with salt and pepper. Bake until cooked through and crisp, about 45 minutes. Meanwhile, combine the honey, soy sauce, vinegar, butter, garlic, chipotle and ginger together in a medium saucepan. Bring to a simmer and cook on low until thick and syrupy, about 15 minutes.

Add the cooked wings to the bowl of sauce. Toss until completely coated. Add to a platter and sprinkle with the green onions.

03. Black Bean Salad

1 can of rinsed black beans
1/2 cup cooked corn
1/2 red onion
1 cup roasted butternut squash, diced
1/2 avocado, sliced

Mix all ingredients together and season with olive oil, apple cider vinegar, salt and pepper.

04. Butternut Squash with Smokey-Roasted Chickpea and Turkey Bacon Soup

2 small butternut squash (about 4lbs total)
Extra virgin olive oil, salt, and pepper
15oz can garbanzo beans
2 tsp extra virgin olive oil
1-1/2 tsp smoked paprika, divided
6 slices turkey bacon, chopped
2 large or 3 small leeks, white and light green parts only, chopped in half then thinly sliced
2 garlic cloves, minced
1-2 Tbs maple syrup (depends on how sweet you want your soup)
3 cups chicken broth

Preheat oven to 400˚. Cut the butternut squash in half lengthwise with a sharp knife then remove seeds with a spoon and place cut-side up on a nonstick sprayed baking sheet. Brush with extra virgin olive oil then season with salt and pepper.

Drain chickpeas then rinse and pat dry with a towel. Pour onto a baking sheet, add extra virgin olive oil and 1-1/4 teaspoons smoked paprika; toss to coat.

Place baking sheets into the oven. Roast butternut squash for 45-60 minutes, or until a knife inserted into the thickest part of the squash goes in easily. Set aside until cool enough to handle.

Roast chickpeas for 25-30 minutes, stirring or shaking the pan every 10 minutes, or until crisp (beans will continue crisping as they cool.) Sprinkle with salt then set aside to cool.

Meanwhile, crisp bacon in a large soup pot or Dutch oven over medium heat then remove to a paper towel lined plate. Remove all but 2 Tablespoons bacon grease from pot and add leeks and season with salt and pepper. Saute for 7-10 minutes, or until leeks are golden brown and tender, then add garlic and saute for one more minute.

Transfer mixture to a blender and add maple syrup and remaining 1/4 teaspoon smoked paprika to blender.

Scoop butternut squash flesh out of the skin with a spoon then add it to the blender along with 2 cups chicken broth (may need to do this in two batches.) Blend until very smooth then pour back into soup pot and turn heat to low. Stir in remaining cup chicken broth then cook on low for 10 minutes. Taste and add remaining tablespoon maple syrup, salt, and pepper if desired.

Serve topped with cooked bacon, and smoky-roasted chickpeas.

05. Hummus Chicken Burgers with Brussels Spouts Slaw & Carmelized Onions

1 Tbs extra virgin olive oil
1 jumbo sweet onion
1 lb ground chicken
1/2 cup hummus (any flavor you like or have on hand)
Salt and pepper

BS Slaw
1/4 cup whole grain Dijon mustard
2 Tbs apple cider vinegar
2 Tbs fresh lemon juice
1/4 cup vegetable oil
1 1/2 pounds brussels sprouts, trimmed

Heat olive oil in a large skillet over low to medium heat then add onions and a dash of salt. Cook, stirring every so often until onions reach a caramel brown color, 30-45 minutes. Set aside.

Add ground chicken, hummus, salt, and pepper in a large bowl then combine with your hands and form mixture into 4 patties, or a bunch of smaller sliders. Grill over medium-high heat on one side until a crust forms, 3-4 minutes, then flip and grill for 3-4 minutes on the other side. Place on top of BS slaw!

BS Slaw Instructions

Whisk mustard, vinegar, and lemon juice in small bowl; whisk in oil. Season with coarse salt and pepper.

Bring large pot of water to boil. Add 1 tablespoon coarse salt. Add Brussels sprouts. Cook until tender and still bright green, about 5 minutes. Drain; rinse with cold water. Cool on paper towels.

Using a food processor fitted with 1/8- to 1/4-inch slicing disk, slice Brussels sprouts. Transfer to large bowl.

Toss Brussels sprouts with enough dressing to coat. Let marinate 30 to 60 minutes.

Top burger w/caramelized onions, place burger on top of BS slaw and enjoy :)

06.Fresh Roast Turkey, Sliced Apples, wrapped in lettuce leaf or cucumber slices

3 slices fresh roast turkey
1 small apple, cored and sliced thin
1 large lettuce leaf, like Romain, or red lettuce
1 Tbs spicy dijon mustard

Place large lettuce leaf on plate and spread dijon mustard and then layer the turkey and apples on top. Wrap up the lettuce and enjoy! Simple. 

Pair with a side of steamed broccoli.

07. white bean & escarole soup

2 Tbs extra-virgin olive oil, plus more for drizzling
2 ounces pancetta, chopped (about 1/3 cup)
1 small onion, chopped
4 cloves garlic, minced
1 small sprig fresh rosemary
1/4 tsp red pepper flakes
1 head escarole, (about 1 pound) coarsely chopped
5 cups chicken broth, homemade or low-fat canned
2 (15-ounce) cans Great Northern (cannellini) beans, rinsed and drained
Kosher salt and freshly ground black pepper
Freshly grated Parmesan, optional

Heat the oil in a soup pot, over medium heat, add the pancetta, and cook until just brown, about 5 minutes. Transfer the pancetta to a plate with a slotted spoon and set aside. Add the onion to the pot and cook, stirring occasionally until golden, about 10 minutes. Add the garlic, rosemary, and pepper flakes, cook until translucent, about 3 minutes more.

Stir in the escarole and cook until just wilted, about 2 minutes. Add the broth, beans, and bring to a gentle simmer. Season with salt, to taste. Cover, and cook until slightly thickened, about for 10 to 15 minutes. Stir in the reserved pancetta and season with salt and pepper, to taste. Serve in bowls with a drizzle of olive oil and Parmesan, if desired.

08. Chicken curry with veggies

2 Tbs vegetable oil
3 Tbs red Thai curry paste
1 yellow onion, sliced with the grain
2 chicken breasts, cut into cubes (or thighs!)
Salt and freshly ground black pepper
1 1/2 cups broccoli florets
1 1/2 cups chopped carrots
1 tsp dried basil
3 cloves garlic, minced
Zest of 1/2 lime
1 1/4 cups coconut milk
1/4 cup chicken stock
Lime wedges, for squeezing

Cook 1 tablespoon of the oil, the curry paste and onions in a large saute pan over medium heat, stirring often and letting sizzle, 5 to 6 minutes. Pat the chicken dry, sprinkle with salt and pepper and add the remaining oil to the pan. Cook the chicken in the onion-curry mixture until golden on all sides. Add the broccoli, carrots, basil, garlic and lime zest and cook, stirring, until the vegetables are coated, about 2 minutes. Add the coconut milk and chicken stock and bring to a simmer. Let the chicken simmer until cooked through and the sauce begins to thicken, about 20 minutes. Squeeze with lime juice before serving.

Shopping List

Produce

Blueberries
Bananas
Apple
Carrots
Kiwi
Spinach
Lettuce
Broccoli
Escarole
Yellow onion (2)
Leeks (2 or 3)
Sweet onion
Shallots (4)
Green onions
Red onion
Lime
Lemons
Ginger
Garlic
Chipotle peppers
Corn
Butternut squash (2)
Avocado
Brussels sprouts

herbs & spices

Cinnamon
Parsley
Oregano
Mint
Red pepper flakes
Rosemary
Smoked paprika
Pumpkin pie spice

nuts, seeds & beans

Flaxseeds (ground)
Pecans
Walnuts
Almonds
Cashews
Chia seeds
Cannellini beans
Black beans
Garbanzo beans
Nut butter

Meat, fish & eggs

Eggs
Jumbo shrimp
Pancetta (2 oz)
Chicken breasts (or thighs)
Chicken wings (3lbs)
Fresh roast turkey, sliced
Turkey bacon
1 lb ground chicken

oils & vinegars

Extra virgin olive oil
Dry white wine
Asian sesame oil
Rice vinegar
Apple cider vinegar

beverages

Unsweetened almond milk
Coconut milk
Coconut water

grains & Flours

Quinoa
Oats - gluten free
Almond flour
Buckwheat flour

Condiments & Misc

Medjool dates
Honey
Maple syrup
Vanilla
Baking powder
Dark chocolate chips
Parmesan cheese
Red Thai curry paste
Chicken broth (3)
Soy sauce
Butter, grass-fed
Hummus
Dijon mustard