HEATHER MOLLOY

March Week 04

A goal without a plan is just a wish
 
Goals

• Experiment by trying to eat a smaller meal at dinner, and a bigger meal in the morning

• Pay attention to your energy levels, if you feel sluggish or are lacking energy, take a quick snack from the list below to help hormones regulate

• Keep avoiding nightshade veggies (peppers, eggplant, tomatoes, white potatoes), dairy, and gluten.

 

 
Breakfast

01.oatmeal cinnamon smoothie

1 cup unsweetened almond or coconut milk
1 large frozen banana, sliced
3 Tbs old-fashioned oats
2 Tbs raisins
¾ tsp cinnamon
¼ tsp vanilla extract
1 scoop protein powder

INSTRUCTIONS

Place all ingredients in a blender and blend until completely smooth and creamy.

02. zucchini oatmeal muffins

Serves 12

2 Tbs ground flaxseed or chia seeds + 6 Tbs water
¼ cup almond butter (or peanut butter)
¼ cup pure maple syrup (optional for sweetness)
3 medium to large over-ripe bananas
2 small-medium zucchini, grated (don't squeeze water out)
½ cup almond milk
1 tsp vanilla extract
3 cups old-fashioned oats (gluten-free)
1 Tbs baking powder
1 tsp cinnamon
¼ tsp salt
Optional add-ins: ¼ cup chocolate chips and/or walnuts

INSTRUCTIONS

Preheat oven to 375F. Spray a muffin tin with cooking spray or grease with coconut oil or line with silicone muffin liners.

Place flax or chia seeds, and water in small bowl. Stir and set aside to "gel."

Place almond butter and maple syrup in a small bowl. Microwave for 20-30 seconds and stir to combine.

Place bananas in a large bowl and mash with a fork. Add grated zucchini, almond milk, vanilla extract, maple syrup and almond butter mixture, and flax mixture, stirring to combine.

Add oats, baking powder, cinnamon, salt, and add-in's of choice. Stir until just combined.

Spoon mixture into muffin cups, filling to the top.

Bake for 22-25 minutes. Store cooled oatmeal cups in an air-tight container in the refrigerator. These freeze well, too.

03. Citrus smoothie Bowl 

1 grapefruit, peeled and segmented
½ cup frozen dark sweet cherries
1 ripe sliced and frozen banana (can sub ½ cup frozen pineapple)
½ cup frozen cauliflower florets
¼ an avocado (can sub 1½ Tbs cashew butter)
½ tsp vanilla extract
Toppings of choice: coconut, grapefruit segments, frozen raspberries, granola, etc.

INSTRUCTIONS

Segment grapefruit over a bowl. Dump all of the segments and juice (careful not to include the pith or seeds) into the blender.

Add the rest of the ingredients and blend until completely smooth and creamy.

Pour into a bowl and add toppings of choice.

04.PB&J Muffins

Serves 12

3 very ripe bananas, mashed (about 1 cup mashed)
3/4 cup natural peanut butter, or nut butter of choice
3/4 cup sprouted buckwheat flour
1/4 cup pure maple syrup
1/2 tsp fine sea salt
1/2 tsp baking soda
1 Tbs raw apple cider vinegar
1 cup fresh raspberries

instructions

Preheat the oven to 350F and line a standard muffin tin with 12 baking cups. In a large mixing bowl use a fork to mash the ripe bananas until they have a puree-like consistency– it’s okay if there are a few lumps. Add in the peanut butter, buckwheat flour, maple syrup, salt, and baking soda and mix well until a sticky batter is created, then stir in the vinegar last. Fold in the fresh raspberries and divide the batter between the 12 muffin cups.

Bake until the centers are firm and the tops begin to crack, about 20 minutes. Cool completely in the pan before serving, and store the muffins in a sealed container in the fridge for up to a week.

Works well as a pre-workout snack too!

Print Friendly and PDF
Snacks

01. Cherry n'seeds Bars

1 cup chopped almonds
1/2 cup raw quinoa
1/4 cup pumpkin seeds
1/4 cup sunflower seeds
1 cup dried, tart cherries
2 Tbs brown rice syrup
3/4 tsp fine-grain sea salt
2 Tbs water

INSTRUCTIONS

Preheat oven to 350°F and coat 8-by-8 baking pan with cooking spray. Line with parchment paper, leaving an overhang on all sides. Toast almonds, quinoa, pumpkin seeds and sunflower seeds on a rimmed baking sheet, stirring occasionally, until golden brown, 10–12 minutes. Let cool.

Reduce oven temperature to 200°F. Process cherries, brown rice syrup, sea salt and water in a food processor until smooth. Transfer to a medium bowl and stir in toasted almond mixture. Press firmly into prepared pan and bake until no longer sticky, 20–25 minutes. Let cool, then cut into bars. Recipe makes 16 servings at 1 bar each.

02. paleo chocolate pumpkin muffins

Serves 12

1 cup creamy almond butter
1/2 cup pumpkin pumpkin puree, unsweetened
1/4 cup cocoa powder
2 whole eggs
1/2 tsp baking soda
1/4 tsp fine sea salt
1 tsp vanilla extract
1/2 cup coconut sugar
1/4 cup maple syrup
1/2 cup dark chocolate chips, plus more for topping

instructions

Preheat the oven to 350ºF and line a muffin tin with 12 baking cups. In a large bowl, stir together the almond butter, pumpkin, cocoa, eggs, baking soda, salt, vanilla, coconut sugar, and maple syrup. Once a smooth, thick batter is formed, fold in the dark chocolate chips.

Divide the batter among the 12 cups, then top each one with a sprinkling of extra dark chocolate chips, if desired. Bake at 350ºF until the muffins have risen, and the edges are firm to a gentle touch, about 20 minutes.

Allow the muffins to cool completely before serving, and store any leftovers at room temperature, uncovered, for up to 4 days, or in the fridge for up to a week. 

03. Banana almond smoothie

Serves 1

1 small banana
1 cup coconut milk
1 tbsp of almond butter

INSTRUCTIONS

Blend and enjoy pre- or post-workout!

Print Friendly and PDF
 
Lunch Dinner

01. Veggie Stir Fry

Serves 6

2 Tbs olive oil
1 medium onion, diced
3 cloves garlic, minced
1 Tbs minced ginger
2 heaping cups shredded carrots
1 large head broccoli, chopped into florets
1 1/2 cups sugar snap peas
2 cups cooked quinoa
3/4 cup roasted salted cashews
1 cup edamame
Sliced green onions, optional for garnish

For the sauce
1 (8 ounce) can pineapple chunks in pineapple juice, not drained
1/4 cup tamari
1 Tbs raw honey
1 Tbs seasoned rice vinegar
1 Tbs chia seeds
2 tsp Sriracha

Instructions

For sauce: Place the sauce ingredients in a blender. Blend until smooth. Set aside.

For stir-fry: Heat olive oil in a large skillet or Dutch oven over medium heat. Once hot, add onion and sauté for 5 minutes.

Add garlic and ginger to pan, and sauté for another 3 minutes. Add carrots, broccoli and snap peas and sauté for another 5–7 minutes, or until veggies are tender. Add cooked quinoa, cashews and edamame, stirring until heated through.

Pour sauce on top and stir to combine. Season with salt and pepper to taste. Garnish with chopped green onions and extra cashews.

02. Easy Chicken Salad

Serves 6

1 rotisserie chicken, shredded (about 4 cups shredded)
1/2 cup diced red onion (about 1/2 medium red onion)
1/2 cup diced apple (about 1/2 small apple)
1/3 cup halved grapes
2/3 cup plain hummus
2 tbs freshly squeezed lemon juice, or more, to taste
1/2 tsp garlic powder
Salt and pepper, to taste
6 medium lettuce leaves

Directions

In a large bowl, combine shredded chicken, red onion, apple, grapes, hummus, lemon juice, garlic powder, salt and pepper. Mix until well combined.

Using a 3/4 cup measuring scoop, portion out the chicken salad. Serve over a lettuce leaf.

03. Lentil, kale, sweet potato soup

Serves 4

1 Tbs olive oil
1 medium onion, diced
2 stalks of celery, diced
2 large carrots, diced
1 cup dry lentils (not red), rinsed and picked over
4 cups vegetables broth + ½ cup water
1 tsp salt
½ tsp garlic powder
¼ tsp cumin
¼ tsp coriander
1 large sweet potato, diced (about 1½ cups)
½ bunch kale, ribs removed and chopped finely (or half a bag of thawed from frozen kale)
2 tsp red wine vinegar
Salt and pepper, to taste

INSTRUCTIONS

Heat olive oil in a heavy-bottomed pot over medium heat. Add onion, celery and carrots and sauté until softened, about ten minutes.

Add lentils, broth, water, salt, garlic, cumin and coriander. Stir together and bring to a boil. Once soup has reached a boil, reduce heat to low and simmer, covered for 20 minutes.

Add chopped sweet potatoes and simmer, covered for 15 more minutes or until potatoes are fork tender.

Add kale and simmer, covered for 5 more minutes, or until kale is wilted.

Remove from heat and stir in red wine vinegar. Season to taste with salt and pepper.

04. cauliflower nachos with walnuts

Serves 2

1 (2 pound) head of cauliflower
2 Tbs Extra-virgin olive oil
Fine sea salt

Walnut Mixture
½ cup raw walnuts (pecans work well, too)
1 medium carrot, peeled and diced (about ½ cup diced)
⅛ tsp salt
¾ tsp ground cumin
¼ tsp chili powder
½ tsp freshly squeezed lemon juice

Cheese Sauce
1 cup cashews, soaked in water for 2 hours
½ cup water, plus more to thin
1 tsp salt
1 Tbs freshly squeezed lemon juice
3 Tbs nutritional yeast
¼ tsp turmeric (optional)

Optional Toppings
Diced red onion
Fresh cilantro

INSTRUCTIONS

Preheat your oven to 400ºF and chop the cauliflower into small florets. In a large rimmed baking sheet, drizzle a little bit of olive oil over the top of the cauliflower and toss directly in the pan to coat evenly. Arrange the cauliflower florets into a single layer on the baking sheet and sprinkle generously with salt. Roast until tender, about 25 minutes at 400ºF. The smaller you cut the florets, the faster they will cook, so you might want to keep an eye on them at the 20-minute mark if you cut them into bite-sized pieces.

While the cauliflower is in the oven, prepare the Walnut Mixture. Place the walnuts, or pecans if you prefer, in a small food processor and briefly pulse to break down the nuts into fine meal. Add in the diced carrots, salt, cumin, chili powder, and lemon juice and process again until a crumbly mixture is formed, somewhat resembling ground taco meat. Adjust any seasoning to taste and set aside.

Next, make the "cheese" sauce. Drain and rinse the cashews well, then combine all of the ingredients in a high-speed blender until smooth and creamy. If the sauce is too thick, add one or two tablespoons of extra water to thin. Set the sauce aside.

Once the cauliflower is tender, remove it from the oven and immediately add you toppings. Drizzle the cheese sauce over the top, sprinkle on the walnut mixture, and add any other nacho toppings you like. You can return the pan to the oven to heat everything through for a few minutes more.

Leftovers can be stored in the fridge in an airtight container for up to one week.

05. chicken & chard

Serves 6 to 8

1 Tbs coconut oil (or any oil)
½ large red onion, chopped
6 cloves garlic, chopped
8 ounces crimini mushrooms, sliced
1¼ pound raw, boneless, skinless chicken breasts (or thighs)
½ tsp cinnamon
1 tsp cumin
1 medium bunch green swiss chard (about 10 large leaves), chopped
½ cup chicken broth, low sodium, no added sugar
½ cup raisins
Salt and pepper to taste

INSTRUCTIONS

Saute the onions, garlic and mushrooms in the coconut oil.

Add in the chicken, cinnamon and cumin.

When the chicken is nearly cooked, add in the chard and chicken broth, and cook until the chard has wilted and most of the liquid has cooked out.

Stir in the raisins and remove from heat. Serve.

06.pesto turkey sandwich

Serves 1

2 slices gluten-free, whole grain bread
2 thin slices of real turkey breast
1-2 Tbs pesto
1-2 lettuce leaves, cut to size
2-3 rings raw onion

Pesto
2 cups (packed) fresh basil
¼ cup olive oil
¼ cup grapeseed oil
½ cup pine nuts
½ cup pecans
2 small to medium cloves garlic
Salt to taste

INSTRUCTIONS

For the pesto: Place all ingredients in a food processor, and blend to your desired consistency. Store in air-tight container in refrigerator for up to two weeks, or freeze in portioned sizes for up to 4 months.

Sandwich: Lay your your bread slices on a flat work surface and layer all ingredients as desired. Close up the sandwich and enjoy! Extra points if you have a green salad with it!

07. chickpea & quinoa salad

Serves 6 to 8

1 cup cooked quinoa (about a ½ cup rinsed and cooked to package directions)
1 (15 oz.) can chickpeas, rinsed and drained
6 cloves garlic, minced
½ small, English cucumber, diced fine
½ cup diced red onion
2 Tbs fresh, chopped basil
1 Tbs Italian seasoning
2 Tbs apple cider vinegar
Salt and pepper to taste

INSTRUCTIONS

Prep all your ingredients, then simply mix them all together in a large mixing bowl. This can be served warm or cold, as a side dish or vegetarian main meal.

08. Turkey Veggie Pasta salad

Serves 4

½ small red onion, chopped
1 carrot, chopped
1 Tbs coconut oil
1 lb ground turkey
1 Tbs garlic powder
1 Tbs onion powder
2 tsp dried thyme
1 cucumber, chopped
Fresh basil, chopped or sliced thin
½ lb Banza Chickpeas Pasta, cooked per instructions
Salt and pepper to taste

INSTRUCTIONS

In a large skillet, salute the onion and carrots in the oil until slightly softened, about 5 minutes.

Add the turkey, garlic powder, onion powder and dried thyme to the skillet and scramble, stirring until the meat is fully cooked.

In a large mixing bowl, toss the meat mixture with the cucumbers, fresh basil, cooked pasta and season with salt and pepper as desired.

Print Friendly and PDF
Shopping List

Produce

Bananas
Apples
Grapes
Grapefruit
Raspberries
Carrots
Celery
Lettuce
Kale
Swiss chard
Avocados
Broccoli
Cauliflower (2)
English cucumber
Cucumber
Sugar snap peas
Edamame
Crimini mushrooms
Ginger root
Sweet potato
Zucchini (2)
Garlic
Onion (2)
Red onion (3)
Green onions
Lemons
Frozen cherries

herbs & spices

Cinnamon
Chili powder
Cumin
Basil
Coriander
Thyme
Salt
Garlic powder
Nutritional yeast
Turmeric
Italian seasoning
Onion powder

nuts, seeds & beans

Pecans
Walnuts
Cashews (roasted, salted)
Pine nuts
Almonds
Chia seeds
Almond or peanut butter
Lentils
Chickpeas
Pumpkin seeds
Sunflower seeds
Banza chickpea pasta

Meat, fish & eggs

Eggs
1 1/4 lb Chicken breasts and/or thighs (bone-in)
Rotisserie chicken
1 lb ground turkey

oils & vinegars

Extra virgin olive oil
Coconut oil
Grapeseed oil
Apple cider vinegar
Seasoned rice vinegar
Red wine vinegar

beverages

Unsweetened almond milk
Unsweetened coconut milk

grains & Flours

Steel cut oats - gluten free
Sprouted buckwheat flour
Gluten free whole grain bread
Quinoa

Condiments & Misc

Honey
Maple syrup
Brown rice syrup
Coconut sugar
Vanilla
Chicken broth
Veg broth
Dried cherries
Raisins
Protein powder
Baking powder
Baking soda
Chocolate chips (dark)
Pumpkin puree
Cocoa powder
Tamari
Sriracha
Hummus
Pineapple chunks
 

 

 

Print Friendly and PDF