HEATHER MOLLOY

March Week 01

You Never Know Your Limits Until You Push Through Them!
 
Goals

TRY TO AVOID:

1. Eggs (possible inflammatory food)

2. Grains: rice, cous cous, bulger, millet, aramanth - Quinoa is ok

3. Dairy: yogurt, milk, cheese

4. Nightshade veggies, possible inflammatory foods: tomatoes, eggplants, peppers, white potatoes

 
Breakfast

01.Banana & Almond Butter Smoothie

1 small banana
1 cup unsweetened almond milk
1 heaping Tbs of nut butter of choice (peanut, almond, cashew)
1 Tbs chia seeds (whole or ground)

Blend!

02.Tosted ezekiel bread w/mashed avocado

Ezekiel bread you can find in the freezer section at your grocery store. Simply toast a piece of bread and top with 1/4 mashed avocado, season with a little cracked black pepper and Himalayan sea salt. 

03.Chia seed oatmeal w/walnuts and goji berries

1/2 cup oats
1 cup unsweetened almond milk*
Handful of frozen berries (or fresh)
Handful of chopped walnuts
Handful of goji berries
1 Tbs chia seeds

Cook oatmeal according to directions on the oats box (because really, how can I explain it better than they do!), and top with the walnuts, berries, and chia seeds.

04.Egg White Veggie Scramble

1 Tbs olive oil
3 egg whites
1 handful of spinach
1/4 cup chopped mushrooms
1/4 cup chopped onions
Sea salt and freshly ground pepper to taste
A healthy shake of red pepper flakes (optional)

Heat oil in pan. In small bowl, mix all the eggs and veggies together. Once the pan is hot, pour contents onto the heated skillet and cook, moving around the pan until the eggs are cooked through, and the veggies are tender, should take only a few minutes. Remove from heat and add seasonings.

Add 1/4 sliced avocado for a little extra good fat and flair!

Snacks

01.Roasted Spicy Chickpeas

1 (15 oz.) can chickpeas, drained and rinsed
1 Tbs olive oil
1 tsp smoked paprika
Pinch of salt to taste

Preheat oven to 350F. Drain, rinse and blot the chickpeas dry with a paper towel. Pour the chickpeas into a bowl, and stir in olive oil and smoked paprika until evenly coated. Place on a baking sheet lined with parchment paper and roast for 40-50 minutes, stirring the chickpeas every 10-15 minutes. The chickpeas should be dry and crisp on the outside, slightly chewy on the inside.

02.Banana-Nut BARS

1 cup oats (flour)
1/2 cup steel cut oats
1 mashed banana
3/4 cup almond milk
1 tsp cinnamon
1 egg
1/2 tsp vanilla
2 Tbs flax seeds (ground)
3 Tbs sliced almonds
Drizzle of raw honey
1/4 cup dark chocolate chips (optional)
A few shakes of salt

Preheat oven to 350˚F. In a food processor, add in 1 cup of oats and process until they turn into a flour-like consistency. Transfer oats to a medium sized bowl and add in the steel cut oats, banana, cinnamon, ground flax seeds and sliced almonds. Mix until combined. In a smaller bowl add all the wet ingredients and mix. Combine the wet to the dry ingredients and mix until well combined. Spread mixture into a pan lined with parchment paper and top with the dark chocolate chips. Bake for 15 min. Remove from oven and let sit to cool. Slice into bars and enjoy all week long - if they last that long!

03.Homemade Hummus

1 garlic cloves, mashed and roughly chopped
1 15-oz cans of chickpeas (garbanzo beans), drained (and if you have the time/patience, I'd recommend peeling the slimy covering off the beans for a much creamier hummus)
1/3 cup of tahini
3 Tbs freshly squeezed lemon juice (or more if you like it lemony)
1/4 cup water
3 Tbs cup olive oil (plus more for garnishing)
1/4 teaspoon of salt
Basil and cayenne pepper for garnish

In a food processor, combine the garlic, garbanzo beans, tahini, lemon juice,  water, and olive oil. Process until smooth. Add salt, starting at a half a teaspoon, to taste. Spoon into serving dish, swirl a little olive oil over the top and sprinkle with basil leaves and a dash of cayenne pepper.

04. Green Juice Protein Smoothie

1 small apple, cored and seeded
Handful parsley leaves, no stems
1 celery stick, chopped
Handful spinach
1 inch cube of fresh ginger root, peeled
A squeeze of fresh lemon juice
1 Tbs chia seeds (or ground flax seeds)
1 cup water
1 scoop protein powder (VegaOne is pretty good, plain)

Blend and enjoy!

 
Lunch Dinner

01. Coconut Turmeric Chicken Strips

1 lb chicken breasts, sliced into strips
3 Tbs coconut oil (for sauteeing)
1/4 cup coconut flour (to dredge)
1 egg (for a little egg bath)
2 cups unsweetened shredded coconut
1 tsp kosher salt or sea salt, or pink himalayan - whatever salt train you roll with
1 tsp garlic powder
1 tsp turmeric
1 tsp dried oregano (or Italian seasoning)

Over medium heat, add coconut oil to the pan and let warm up. Meanwhile, dredge the chicken strip into the flour, then carefully give it a wash in the egg bath, try not to lose the flour coating. In a separate bowl, add together the shredded coconut, salt, garlic powder, turmeric and dried seasonings and mix well. Place the wet chicken strip into the mix and coat it well. Let it roll around in there and enjoy it!

Place coated chicken onto your heated pan and cook on either side for about 3-4 minutes (or until no longer pink in the center... but you knew that!), and then place on a plate and let cool before diggin' in! Simple. Just how I like it. 

02. Steak & Slaw

2 lbs skirt steak
1/4 cup extra virgin olive oil
1 jalapeno, seeded and diced
1 red chili, seeded and diced
1 leek, sliced thin
1 Tbs fish sauce
1 inch fresh ginger, grated
1 Tbs lemon zest
Salt & pepper to taste

Slaw
1 small head red cabbage, sliced thin
2 cups frozen corn
3 Tbs extra virgin olive oil
1 garlic clove, minced
1 tsp cumin
1/2 lemon, juiced

For the steak, combine all the ingredients in a shallow bowl and marinate the steak for at least 30 minutes to all night (in the fridge). Near the end of the marinating time, preheat grill or broiler.

Grill or broil the steak about 4 inches from the heat source for 3 to 4 minutes per side, or until nicely browned. Move the meat to a cooler part of the grill (or lower the broiling rack) and cook for another 2 minutes per side. Check for doneness by touch, with a thin-bladed knife, or, with an instant-read thermometer (125°F is about right for rare to medium-rare).

Let rest for 5 minutes before cutting into thin slices, across the grain, using a sharp carving knife.

For the slaw, in a medium sized bowl, add in the sliced cabbage, olive oil, garlic, cumin, lemon juice, salt and pepper to taste, and mix. Let sit. 

In a medium sized skillet, add in olive oil over medium heat. Place frozen corn in skillet and let cook until heated through, about 8-10 minutes, stirring occasionally. Season with a little salt and add it to the cabbage mixture, stir until well combined. Place in the fridge until ready to use. 

03. Red Lentils & Shrimp 

Saute on the stovetop (in a saucepan) over medium-low heat for about 3 min:
1 Tbs extra virgin olive oil
1 Tbs ghee (clarified butter)
1 cup lentils
1/4 cup onions
2 garlic cloves

Then add in:
2 cups bone broth
2 lemons, juiced
2 rosemary stalks (remove after 30 min)
1 tsp thyme
1 tsp chives

Cook 35 mins.

Then add in:
Butterflied shrimp (I did about 6 jumbos. And you butterfly them by simply slicing open the shrimp from the tail to just about the top.)
1 tsp capers
Salt to taste

Cook uncovered until shrimp are pink, about 3 min/side

Garnish with hot pepper flakes.

04. Three Bean Salad

1 15-oz can cannellini beans, rinsed and drained
1 15-oz can kidney beans, rinsed and drained
1 15-oz can garbanzo beans, rinsed and drained
1/2 red onion, chopped fine, soaked in water to take the edge off the onion
2 celery stalks, chopped fine
1 cup fresh, finely chopped flat-leaf parsley
1 Tbsp fresh finely chopped rosemary
3 Tbs apple cider vinegar
1/4 cup olive oil
Salt and pepper to taste

In a large bowl, mix the 3 different types of beans, onion (drained of soaking water), celery, parsley, and rosemary.
In a separate small bowl, whisk together the vinegar, olive oil, salt, and pepper. Add the dressing to the beans. Toss to coat. Chill beans in the refrigerator for several hours, to allow the beans to soak up the flavor of the dressing.

05. Chicken with Green Olives & Lemon and Sauteed Swiss Chard

1/2 chicken, cut up (toss in breast, thighs, drumsticks)
Sea salt & ground pepper
2 Tbs extra-virgin olive oil
3 shallots, sliced into thin rings
1 1/2 cups chicken or bone broth
2 garlic cloves, peeled and cut in half
10 large green olives, pitted
Leaves from 1 sprig of thyme
Juice of 1 lemon

Generously salt and pepper the chicken on both sides. 

Place the olive oil in a large cast iron pot or Dutch oven, set over high heat. Add the chicken, skin side down, and cook until deeply browned, 4 to 5 minutes. Remove the chicken to a plate and set aside. 

Turn the heat to medium and add the shallots to the pot. Cook, stirring often, until they begin to soften, 3 to 4 minutes. Add a splash of the broth and use a wooden spoon to loosen any bits of shallot or chicken that might be caught at the bottom of the pot. Add the remaining broth to the pot and add the chicken, skin side up, along with any juice that’s accumulated on the plate. Scatter the garlic cloves, olives and thyme sprigs over the chicken. Evenly pour the lemon juice over all. Bring the mixture to a boil, turn the heat as low as it will go, cover the pot and cook for 1 hour, or until the chicken is nearly falling off the bone. 

Uncover the pot and raise the heat. Let the pot boil to reduce and thicken the sauce until it’s the texture of a great gravy - not too thin, not too thick (juuuust right) - 5 to 6 minutes. 

Swiss Chard

1 1/2 pounds green Swiss chard (about 1 large bunches)
1 Tbs olive oil
1 Tbs ghee
1 medium onions, halved lengthwise and thinly sliced
1 garlic cloves, finely chopped

Take leaves right off the stems and roughly chop the leaves.

Heat oil and butter in a large heavy pot over medium heat, then cook onions and garlic with 1/2 teaspoon salt and 1/4 teaspoon pepper, covered, stirring occasionally, until onions begin to soften, about 8 minutes. Add chard leaves, and cook, covered, stirring occasionally, until tender, 4 to 6 minutes. Transfer with a slotted spoon to a serving bowl.

06.Soy Lime Chicken Breasts (or thighs!) & Smashed Cauliflower

4 skinless chicken breasts (about 6 ounces each)
2 Tbs soy sauce (or coconut aminos)
2 tsp fish sauce
1 piece fresh ginger (2 inches), peeled and grated
3 garlic cloves, grated
2 limes
2 Tbs vegetable oil
Fresh cilantro, roughly chopped
Sesame seeds (optional)
Red or green chiles, chopped (optional)

In a large bowl, whisk together soy sauce, ginger, and garlic. Grate in the zest and juice of lime. Whisk in vegetable oil. Add chicken breasts (pounded thin, about 1/4 in to 1/2 in) to the marinade, cover, and leave in the fridge for at least 1 hour, or overnight.

Grilling
Heat a grill or a grill pan to medium-high (lightly oil the grill grates). Grill until undersides are browned and chicken is about halfway cooked, about 5 to 6 minutes. Flip breasts and grill until chicken is no longer pink, about 5 to 6 minutes more.

Baking
If baking, pre-heat oven to 350˚, place the chicken, along with the marinade juices, in baking pan and cook for 15-20 minutes, or until no longer pink in the middle. 

Transfer chicken to a platter. Drizzle with a bit of olive and lime juice. Sprinkle with chopped cilantro if desired. 

Smashed Cauliflower

1 head of cauliflower, chopped into florets
1/2 tsp garlic powder
1 tsp fresh thyme leaves, stems removed
1 tsp fresh chives, chopped
Sea salt and freshly ground pepper, to taste 

Steam cauliflower in a steamer basket over an inch of boiling water for about 5 minutes. Once easily pierced with a fork, transfer cauliflower into your food processor or high-powered blender, add the remaining ingredients, and blend until smooth.

07. Quinoa Pilaf & Shredded Brussels Sprouts

3 Tbs extra-virgin olive oil
2 large or 4 small shallots, chopped
1 tsp kosher salt, plus extra for seasoning
1/2 tsp freshly ground black pepper, plus extra for seasoning
1 1/2 cups quinoa, uncooked, and rinsed
1/4 cup white wine, such as pinot grigio
1 1/2 cups low-sodium chicken broth
1 packed cup arugula, chopped
1/2 cup slivered almonds, toasted and coarsely chopped
1/2 cup chopped fresh mint
1 medium cucumber, peeled, seeded and diced
Zest of 1 lemon

To toast the almonds, arrange in a single layer on a baking sheet. Bake in a preheated 350 degrees F oven until lightly toasted, 6 to 8 minutes. Cool completely before using.

Heat 2 Tbs of the oil in a large saucepan or a high-sided skillet over medium-high heat. Add the shallots and cook until soft, about 2 minutes. Add the bell pepper, salt and pepper. Cook until the vegetables are tender, about 5 minutes. Make a space in the center of the vegetables and add the remaining 1 Tbs of oil.

Add the quinoa and cook, stirring constantly, until coated with oil, about 2 minutes. 

Add the wine and cook until all of the liquid has evaporated, about 2 minutes. Add the broth and bring to a boil.

Cover the pan and simmer until all of the broth has been absorbed and the quinoa is tender, about 15 minutes. Keep covered and let sit for 10 minutes. 

Add the arugula, almonds, mint, cucumber and lemon zest and toss well. Season with salt and pepper.

Brussels Sprouts
1¼ lb. Brussels sprouts
2 tsp olive oil, divided
½ yellow onion, diced
⅓ cup sliced almonds
½ tsp ground pepper
Salt to taste

Cut each Brussels sprout in half through the root, then slice thinly. (Or shred them with your food processor.)

Heat 1 tsp of olive oil in a large skillet set over medium heat. Add the onions and cook, stirring occasionally, until the onions are soft, 4 to 5 minutes.

Add the remaining 1 tsp of olive oil to the skillet, then add the Brussels sprouts. Cook, stirring occasionally, until the Brussels sprouts are
tender, but still bright green.

Sprinkle the almonds on top, and season with additional ground pepper and salt, if desired.

Shopping List

Produce

Bananas
Avocados (2)
Apples
Lemons (5)
Limes
Spinach (1 bunch)
Arugula
Swiss chard
Cucumber
Brussels sprouts
Mushrooms (1 container)
Onions (2 large)
Cauliflower
Garlic
Celery
Ginger root
Jalapeno
Red chili (2)
Red cabbage
Red onion
Shallots (5)

Herbs & Spices

Parsley
Cilantro
Mint
Cinnamon
Cumin
Turmeric
Dried oregano
Rosemary
Thyme
Chives
Smoked paprika
Sea salt
Black pepper
Garlic powder
Vanilla

nuts, seeds & beans

Nut butter
Chia seeds
Flax seeds (ground)
Walnuts
Sliced almonds
Lentils
Chickpeas (2 cans)
Cannellini beans
Kidney beans
Garbanzo beans
Sesame seeds

meats, fish & eggs

Chicken breasts (2lbs)
1/2 chicken (thighs, drumsticks, breast)
Shirt steak (2lbs)
Shrimp
Eggs

oils & vinegars

Extra virgin olive oil
Ghee
Coconut oil
Apple cider vinegar

superfoods

Goji berries

beverages

Unsweetened almond milk

grains

Oats - gluten free
Quinoa

Frozen foods

Frozen corn
Frozen berries
Ezekiel bread

condiments & misc

Raw honey
Dark chocolate chips
Fish sauce
Soy sauce
Capers
Unsweetened shredded coconut
Coconut flour
Chicken or bone broth (3)
Green olives
Cooking wine
Tahini

protein powder

Vega One protein powder