HEATHER MOLLOY

March Week 03

What you feel you attract. What you imagine you create.
 
Goals

• Make sure you get a good does of protein at every meal

• Still staying away from nightshades (peppers, eggplant, tomatoes, white potatoes), dairy, and gluten

 

 
Breakfast

01.spiced oatmeal

Serves 4

3 cups water
1 cup light coconut milk (or almond milk or another cup of water)
1 cup steel-cut oats, gluten-free
1 cup grated carrots (about 2 large carrots)
⅔ cup seedless raisins (I used golden raisins)
¾ tsp ground cinnamon
¼ tsp ground ginger
¼ tsp ground nutmeg
½ tsp kosher salt
½ cup unsweetened coconut flakes
1½ Tbs grated orange zest
1 tsp vanilla extract
1 or more Tbs maple syrup
½ cup chopped walnuts or pecans (optional)

INSTRUCTIONS

In a saucepan, bring the water and milk to a boil. Stir in the oats, carrots, raisins, cinnamon, ginger, nutmeg and salt. Bring the mixture back to boil, then decrease the heat to low and partially cover the pot.

Cook the porridge, without stirring, until it begins to thicken and the oats are soft yet chewy. Check the oat's texture by stirring them after 25 minutes of cooking (it might need a few more minutes of cooking).

Remove from heat and stir in the coconut flakes, orange zest and vanilla. Add maple syrup, to taste. Cover and let the oatmeal rest for 5 minutes before serving.

Serve the oatmeal with a sprinkling of walnuts.

02.savory steel-cut oats

Serves 4

3 cups water
1 cup unsweetened almond milk (or an additional cup of water)
1 Tbs unsalted butter or olive oil
1 cup gluten-free steel-cut oats
¼ tsp salt, more to taste
Freshly ground black pepper, to taste
Mix-in ideas: nutritional yeast, drizzle of additional olive oil or pat of butter, sautéed veggies or greens, or ground spices
Topping ideas: toasted chopped nuts or seeds, and/or lightly dressed fresh greens

INSTRUCTIONS

In a large saucepan, combine the water and milk. Bring the mixture to a simmer over medium heat. In the meantime, melt the butter or warm the olive oil in a 12-inch skillet over medium heat. Once the butter is sizzling or the oil is shimmering, add the oats and cook, stirring occasionally, until golden and fragrant, around 2 minutes. This toasting step greatly enhances the flavor of the oats.

Stir the oats into the simmering water/milk mixture. Reduce the heat to medium low and simmer gently for about 20 to 25 minutes, stirring occasionally, until the mixture is very thick.

Stir in the salt. Continue to simmer the mixture, stirring occasionally and reducing heat as necessary to prevent scorching on the bottom, until almost all of the liquid is absorbed, about 10 minutes. The oatmeal will be very creamy when it's done.

Remove from heat and let the oatmeal rest for 5 minutes before serving so it has more time to thicken up and cool down a palatable temperature. Season to taste with additional salt, pepper and optional spices. Stir in any mix-ins that you'd like now.

Portion oatmeal into bowls and add any toppings you'd like. Let any extra oatmeal cool completely before covering and refrigerating.

03.sweet potato and bean hash 

Serves 6

Oil or cooking spray
2 sweet potatoes, peeled and diced
2 medium zucchini, sliced
1 (15-ounce) can black beans, drained and rinsed
1 cup frozen, canned, or roasted corn kernels
3 Tbs olive oil
3 cloves garlic, minced
1 tsp chili powder
1/2 tsp ground cumin
1/2 tsp smoked paprika
Kosher salt
Freshly ground black pepper
2 Tbs coarsely chopped fresh cilantro leaves (optional)

INSTRUCTIONS

Arrange a rack in the middle of the oven and heat to 425°F. Lightly oil a rimmed baking sheet or coat with cooking spray.

Place the sweet potatoes, zucchini, black beans, and corn in a single layer on the prepared baking sheet. Add the olive oil, garlic, chili powder, cumin, and paprika. Season with salt and pepper and gently toss to combine.

Bake, stirring halfway through, until the sweet potatoes are tender, 15 to 18 minutes total. Serve immediately, garnished with cilantro, if desired.

04.white bean spread & chopped broccoli over toast

Serves 4

2 15 ounce cans of white cannellini beans, drained and rinsed
3 cloves garlic, peeled and cut into pieces
¾ cup cilantro leaves
1½ tsp sea salt
¾ tsp pepper
3 Tbs extra virgin olive oil
1 cup frozen broccoli
4 slices Ezekiel Sprouted Bread

INSTRUCTIONS

Place the beans, 2 garlic cloves, cilantro, salt, pepper and olive oil in a food processor or high speed blender and blend together until smooth. Season with more salt and pepper if desired.

In a skillet over medium heat, place 1 Tbs olive oil and let the pan warm up until the oil shimmers. Add in 1 chopped garlic clove and saute for about 1 minute. Add in the frozen broccoli, slightly thawed and cook until heated through. Season with salt and pepper and maybe a little smoked paprika, and top over the bean spread.

Serve on top of a slice of Ezekiel Sprouted Bread. 

Snacks

01. almond coconut granola Bars

1 cup chopped almonds
1¾ cups quick-cooking oats (or old-fashioned oats, pulsed briefly in a food processor or blender to break them up)
1 cup large, unsweetened coconut flakes (shredded coconut should work, too)
½ tsp ground cinnamon
½ tsp salt
1 cup creamy almond butter or peanut butter
½ cup honey or maple syrup
1½ tsp vanilla extract

INSTRUCTIONS

Line a 9-inch square baker with two strips of criss-crossed parchment paper, cut to fit neatly against the base and up the sides. The parchment paper will make it easy for you to slice the bars later.

In a medium skillet over medium heat, toast the almonds, stirring frequently, until they are fragrant and starting to turn lightly golden on the edges, about 5 minutes. Transfer them to a medium mixing bowl. (Or you can just skip this step and not toast them.)

To the mixing bowl, add the oats, coconut flakes, cinnamon and salt. Stir until blended.

In a 2-cup liquid measuring cup, measure out 1 cup almond butter. Top with ½ cup honey, followed by the vanilla extract. Whisk until well blended. (If you must, you can gently warm the liquid mixture in the microwave or on the stovetop.)

Pour the liquid ingredients into the dry ingredients. Use a big spoon to mix them together until the two are evenly combined and no dry oats remain. The drier the mixture, the more firm the bars will be, so stir in extra oats if the mixture seems wet.

Transfer the mixture to the prepared square baker. Use your spoon to arrange the mixture fairly evenly in the baker, then use the bottom of a flat, round surface (like a short, sturdy drinking glass) to pack the mixture down as firmly and evenly as possible. (If the mixture keeps sticking to the glass, cover the base of the glass with a small square of parchment paper.)

Cover the baker and refrigerate for at least one hour, or overnight. This gives the oats time to absorb moisture so the granola bars can set.

When you’re ready to slice, lift the bars out of the baker by grabbing both pieces of parchment paper on opposite corners. Use a sharp chef's knife to slice the mixture into 4 even rows and 4 even columns.

Bars keep well for a couple of days at room temperature, but I recommend storing individually wrapped bars in a freezer-safe bag in the freezer for best flavor. They'll keep for several months in the freezer.

02. Roasted Beet and orange salad

Serves 4

1 Tbs freshly squeezed orange juice
1 tsp balsamic vinegar
1 Tbs sherry vinegar or red wine vinegar
Salt and freshly ground pepper to taste
3 Tbs extra virgin olive oil
2 large or 4 small beets, roasted, peeled and cut in rounds or half-moons (depending on the size)
1 pound oranges, peel and pith removed, cut into slices or half-moons (depending on the size)
4 cups wild or baby arugula
2 Tbs chopped cilantro
¼ cup chopped walnuts (1 ounce)

instructions

In a small bowl or measuring cup, whisk together the orange juice, balsamic vinegar, sherry or red wine vinegar, salt and pepper, and oil. Taste and adjust the acidity, adding a little more vinegar or orange juice if desired.

Toss the beets with 1 tablespoon of the dressing. Toss the arugula with 3 tablespoons of the remaining dressing and arrange on a platter or in a wide bowl. Arrange the beets and oranges on top of the arugula and drizzle on the remaining dressing. Top with the cilantro and walnuts, and serve.

03. Banana PB & Chia Toast

2 slices of bread (Ezekiel)
2 Tbs peanut butter (crunchy or creamy, whatever you like best)
1/2 Tbs chia seeds
1 small banana
Drizzle of honey

INSTRUCTIONS

Start by toasting 2 slices of bread. After toasting, top with peanut butter, drizzle with the honey, and sprinkle on the chia seeds. Then cut a banana and place on top of your toast. Good for pre-workout.

 
Lunch Dinner

01. Curried red lentil soup

Serves 4

1 Tbs olive oil
1 piece (about 2 inches) fresh ginger, peeled and finely chopped
6 garlic cloves, finely chopped (about 2 tablespoons)
1 large shallot, finely chopped (1/4 cup)
2 large carrots, peeled and finely diced (about 1 cup)
1¼ tsp salt
2 tsp curry powder
¾ cup unsweetened coconut milk (reduced fat or regular), divided
5 cups water
1 cup dried red lentils, picked over and rinsed
⅓ cup coarsely chopped tart dried cherries or cranberries
3 Tbs finely chopped cilantro stems, plus 3 tablespoons cilantro leaves for garnish

INSTRUCTIONS

Heat oil in a medium Dutch oven or saucepan over medium heat. Add chopped ginger, garlic, shallot and carrots. Sprinkle a dash of the salt over the vegetables and cook until softened, stirring often, about 7 minutes.

Add curry powder and cook, stirring continuously, until fragrant, about 1 minute. Add the rest of the salt, ½ cup of the coconut milk, the water and lentils, and bring to a boil. Reduce heat, cover and simmer until lentils and carrots are tender, about 8 to 10 minutes.

Pass 2 cups of soup through a fine sieve into a bowl to separate the solids from the liquids. Reserve the solids for later and return the strained liquid to the pot of soup.

Let the soup cool slightly, then puree the soup in a blender until smooth. You may need to do this in batches as you do not want to fill the blender jar more than halfway. If necessary, reheat soup after blending, then stir in the reserved solids.

Reserve some cherries for garnish and stir the remaining into the soup, along with the cilantro stems. Ladle soup into 4 bowls and swirl in remaining ¼ cup coconut milk (1 tablespoon coconut milk per bowl). Garnish with cherries and cilantro leaves.

02. Spaghetti squash pesto bowl

Serves 4

Spaghetti squash and filling

2 spaghetti squash
2 Tbs + 1 tsp extra-virgin olive oil, divided
1 can (15 ounces) chickpeas, rinsed and drained, or 1½ cups cooked chickpeas
⅓ cup chopped red onion (about ½ small onion)
¼ cup thinly sliced Kalamata olives
2 Tbs chopped fresh basil and/or parsley, plus extra for garnish
1 clove garlic, pressed or minced
1 Tbs lemon juice
¼ tsp salt

Parsley-basil pesto

¼ cup pepitas (hulled pumpkin seeds)
½ cup packed fresh basil leaves
½ cup packed fresh flat-leaf parsley leaves
2 Tbs lemon juice
2 Tbs water
¼ tsp salt
¼ cup extra-virgin olive oil

INSTRUCTIONS

To prepare the spaghetti squash, preheat the oven to 400 degrees Fahrenheit and line a large, rimmed baking sheet with parchment paper for easy clean-up. Use a very sharp chef's knife to cut off the tip-top and very bottom ends of each spaghetti squash. Stand the squash upright on a stable surface and slice through it from top to bottom to divide it in half. Repeat with the other squash.

Use a large spoon to scoop out the spaghetti squash seeds and discard them. Drizzle each squash half with 1 teaspoon olive oil and rub it all over the inside and outside of the squash, adding more oil if necessary. Sprinkle salt and pepper lightly over the interiors of the squash, then place them cut-side down on the prepared baking sheet. Bake for 40 to 60 minutes, until the interiors are easily pierced through with a fork.

Meanwhile, to prepare the chickpea salad, combine the chickpeas, onion, olives, chopped basil and/or parsley, garlic, lemon juice, remaining 1 tablespoon olive oil and salt. Stir to combine. Taste, and add more lemon juice and/or salt if necessary. Set aside.

To prepare the pesto: In a small skillet, toast the pepitas over medium heat, stirring often, until they are fragrant and making little popping noises, about 5 minutes. Pour the pepitas into a food processor and let them cool for a few minutes. Then, add the basil, parsley, lemon juice, water and salt. Process while slowly drizzling in the olive oil, stopping to scrape down the sides as necessary, until the pepitas have broken down to create a pretty smooth sauce. Transfer the pesto to a small bowl for serving.

To assemble, use a fork to fluff up the squash and make it easier to eat. Then divide the chickpea salad between the squash "bowls" and top each one with a generous drizzle of pesto. Finish with a sprinkle of chopped herbs if desired. Serve immediately. Leftovers keep well for about 3 days; if you plan to have leftovers, store the pesto separately and top the squash with it just before serving.

03. roasted chicken with fennel & lemon

Serves 4

2 pounds bone-in, skin-on chicken thighs (4 to 6)
2 small fennel bulbs (1 to 1 1/4 pounds total)
4 large cloves garlic
1 lemon
2 Tbs olive oil
2 Tbs dry white wine
1 tsp kosher salt
Freshly ground black pepper

INSTRUCTIONS

Arrange a rack in the middle of the oven and heat to 425°F. Place the chicken in a large bowl; set aside.

Trim the stalks and fronds off the fennel bulbs and set aside the fronds. Cut each bulb in quarters through the root. Cut each quarter into 1-inch-thick slices. Add to the bowl with the chicken. Mince about 1 tablespoon of fennel fronds and add to the bowl.

Mince the garlic and add to the bowl. Finely grate the zest of the lemon into the bowl. Juice the lemon and add the juice to the bowl. Add the oil and white wine, season with the salt and a generous amount of black pepper, and toss to combine.

Transfer the chicken mixture onto a large baking sheet. Arrange the fennel around the outside and place the chicken pieces closely together in the center. Pour any remaining juices from the bowl over the chicken.

Roast until the chicken reaches an internal temperature of about 160°F and the fennel is tender and beginning to brown around the edges, about 30 minutes. Take the pan out of the oven and cover with aluminum foil. Let it rest for about 5 to 10 minutes before serving.

04. garlicky steak and veggie bowl

Serves 4

1 pound flank steak
6 cloves garlic, finely chopped, divided
Juice of 1 medium lime
2 Tbs plus 1 tsp olive oil, divided
3/4 tsp kosher salt, divided
1 (10-ounce) bag frozen stir-fry vegetables

INSTRUCTIONS

Place the steak, 3 of the garlic cloves, lime juice, 1 tablespoon of the oil, and 1/2 teaspoon of the salt in a gallon-sized zip-top bag. Seal the bag, pressing out excess air, and rub between your hands to evenly distribute the ingredients. Refrigerate at least 1 hour and up to 4 hours.

Heat a large heavy-bottom skillet over high heat. Add the marinated flank steak and cook until the first side is nicely browned and crispy, 4 to 5 minutes. Flip and repeat on the second side for a medium-doneness steak. Transfer to a cutting board to rest.

Wipe out the skillet used to cook the steak. Add the remaining 1 tablespoon olive oil and heat over medium-high heat until shimmering. Add the vegetables, remaining garlic, and remaining 1/4 teaspoon salt. Sauté until the vegetables are heated through, 5 to 7 minutes.

To serve, thinly slice the steak against the grain and top with the vegetables.

05. slow cooker white chicken chili

Serves 6 to 8

1 1/2 to 2 pounds boneless, skinless chicken breasts, thighs, or a mix
1 large yellow onion, diced
2 stalks celery, diced
2 4-ounce cans diced green chili peppers, preferably "fire-roasted"
3 cloves garlic, minced
2 tsp cumin
1 1/2 to 2 tsp kosher salt
1/2 tsp coriander
1/2 tsp dried oregano
1 bay leaf
4 cups low-sodium chicken stock
1 13.5-ounce can cannellini or navy beans, drained and rinsed
1 cup frozen corn
To serve: lime wedges, chopped cilantro, hot sauce

INSTRUCTIONS

Combine the chicken, onions, celery, green chili peppers, garlic, cumin, 1 1/2 teaspoons of salt, coriander, oregano, and bay leaf in a 6-quart (or larger) slow cooker. Stir to make sure the spices coat everything, and nestle the chicken into the vegetables. Pour the chicken stock over top, covering the chicken and vegetables by an inch or so.

Place the lid on the slow cooker. Cook for 4 hours on high or 6 hours on low. (It's fine to cook for 8 hours on low, if needed, but the chicken tends to fall apart a bit more when you shred after cooking, rather than staying in pieces.)

About 30 minutes before the end of cooking, remove the lid of the slow cooker and add the beans and corn. Taste and add another 1/2 teaspoon of salt or other seasonings as desired. Add the lid back on and cook for the remaining time.

Lift the chicken from the slow cooker and shred it into large, bite-sized pieces with two forks. Stir the chicken back into the soup and remove the bay leaf. 

Serve with wedges of lime, chopped cilantro, and hot sauce.

06.balsamic & mustard glazed chicken Thighs and figs

Serves 4 to 6

1/2 cup balsamic vinegar
2 Tbs Dijon mustard
2 Tbs olive oil, divided
1 Tbs honey
1 Tbs coarsely chopped fresh sage leaves
2 cloves garlic, minced
2 pounds bone-in, skin-on chicken thighs (4 to 6)
Kosher salt
Freshly ground black pepper
8 fresh figs, halved or quartered if large

INSTRUCTIONS

Arrange a rack in the middle of the oven and heat to 350°F.

To make the glaze, whisk the vinegar, mustard, 1 tablespoon of olive oil, honey, sage, and garlic together in a small bowl; set aside.

Pat the chicken thighs dry with paper towels and season on both sides with salt and pepper.

Heat the remaining 1 tablespoon of olive oil in a large cast iron or oven-safe skillet over medium-high heat until the oil is shimmering but not smoking. Add the chicken skin-side down and cook until the fat is rendered and the skin is crisp and golden-brown, adjusting the heat if the skin begins to burn, 6 to 8 minutes.

Flip the chicken thighs and scatter the figs around them. Carefully pour the glaze evenly over the chicken and figs. Transfer the skillet to the oven and cook, spooning some of the glaze in the skillet back over the chicken halfway through, until chicken reaches an internal temperature of 165°F, 10 to 12 minutes total. Serve the chicken with the sauce.

07. slow cooker minestrone

Serves 6 to 8

4 medium carrots, peeled and sliced
2 celery stalks, sliced
1 large yellow onion, chopped
1/2 small head green cabbage, chopped
3 cloves garlic, minced
2 (15-ounce) cans cannellini beans, drained and rinsed
6 cups water
1 Tbs kosher salt, plus more as needed
1/2 tsp freshly ground black pepper, plus more as needed
1 sprig fresh rosemary, or 1/2 tsp dried rosemary
1 large sprig fresh thyme, or 1/2 tsp dried thyme
1 sprig fresh oregano, or 1/2 tsp dried oregano
1 medium zucchini, quartered lengthwise and sliced crosswise

INSTRUCTIONS

Place all the ingredients except the zucchini in a 5-quart or larger slow cooker and stir to combine. Cover and cook on the LOW setting until the vegetables are tender, 6 to 8 hours.

If you used fresh herbs, remove and discard the sprigs. Transfer 2 cups of the soup to a stand blender and purée until smooth. Stir the purée back into the soup. (Alternatively, use an immersion blender to purée some of the soup directly in the slow cooker). Add the zucchini, cover, and cook until the zucchini is tender, about 30 minutes. 

Taste and season the soup with salt and pepper as needed. To serve, divide the soup among warm bowls. Top with a sprinkling of chopped parsley. Serve the red pepper flakes on the side.

08. southwest turkey burger with guac

4 Burgers

Southwestern Turkey Burger

1.25 lbs ground turkey
¼ cup finely diced onion
2Tbs fresh cilantro, diced
2 tsp ground cumin
1 garlic clove, minced
salt & pepper

Guacamole

2 avocados
juice of one lime
½ teaspoon salt

INSTRUCTIONS

Heat grill to medium high heat, about 400 degrees.

In a small bowl add avocado, lime juice, and salt. Using a fork, gently smash the avocado. Set aside.

In a large bowl add ground turkey, diced onion, fresh cilantro, ground cumin, garlic cloves, salt and pepper. Using your hands mix so everything is combined.

Form ground turkey mixture into four equal patties.

Place turkey burgers on grill, and grill for 4-5 minutes per side. Remove from grill and let sit. Top with guac and maybe a few red pepper flakes and enjoy.

Pairs nicely with some sweet potato baked wedges.

Shopping List

Produce

Bananas
Oranges (5)
Carrots
Figs
Celery
Avocados (2)
Broccoli
Beets (2 large or 4 small)
Fennel bulb (2)
Green cabbage
Gingerroot
Sweet potatoes (2)
Spaghetti squash (2)
Zucchini (3)
Garlic
Cilantro
Parsley
Arugula
Shallot
Yellow onion
Red onion
Lemons
Lime
Frozen stir fry veggies
Frozen or canned corn

herbs & spices

Cinnamon
Nutmeg
Chili powder
Cumin
Smoked paprika
Curry powder
Basil
Coriander
Oregano
Bay leaf
Sage
Rosemary
Thyme

nuts, seeds & beans

Pecans or Walnuts
Almonds
Chia seeds
Cannellini beans (6)
Black beans
Almond or peanut butter
Red lentils
Chickpeas
Pepitas

Meat, fish & eggs

4 lbs Chicken breasts and/or thighs (bone-in)
1 1/2 to 2lbs Boneless chicken
1 lb flank steak
1 1/2 lb ground turkey

oils & vinegars

Extra virgin olive oil
Cooking white wine
Balsamic vinegar
Sherry or red wine vinegar

beverages

Unsweetened almond milk
Unsweetened coconut milk

grains & Flours

Steel cut oats - gluten free
Unsweetened coconut flakes
Ezekiel sprouted bread

Condiments & Misc

Honey
Maple syrup
Vanilla
Chicken broth
Butter, grass-fed
Dijon mustard
Dried cherries or cranberries
Kalamata olives
2-4 oz diced green chilis