Fancy Food Thoughts Presents: Eating to Health - Week One

There are three major reasons why I love meal planning

     1. It makes my life easier!

     2. I don't forget things when I go to the store

     3. It keeps me eating healthy, on track with sugar & carbs, 

and we don't eat out!

A huge goal aside from cutting sugar back has been adding more veggies, raw and cooked, and drinking way more water! Try drinking an 8 ounce glass of water first thing in the morning, 30 minutes before you eat. I usually drink room temperature water with a pinch of pink salt. Drinking water first thing in the morning aids in good digestion and get's everything flowing.

I would love to challenge you all to take one month to evaluate what you eat! Whether these recipes are drastically different from your usual, or you're just looking for more meal ideas, I hope you are inspired to eat heathy, wholesome food & feel great.

We have a lot of food intolerance at my house, so all of my recipes are dairy free, gluten free (some with the option to add it when you want), and almost all sugar free. One of my daughter's cannot have eggs, so breakfast for her is not very creative, and she eats a lot of oatmeal and fresh berries or a protein smoothie. I don't cook differently for her necessarily, but do substitute when there is nothing else she could have.

Menu- Week 1

Day One

BREAKFAST - Oatmeal with fresh dark berries, cinnamon & flax meal

LUNCH - Easy Egg Salad with sliced tomatoes, avocado & arugula

SNACK - Carrot sticks & unsweetened peanut butter

DINNER - Crock Pot Roast Chicken, Brussels Sprouts (Here is another brussels sprout recipe I like!) & steamed carrots (Make sure you start dinner in the crock pot 6-8 hours before you plan on eating!) 

*Remember to strain your chicken stock and refrigerate it for the minestrone soup we are making on day 3!

Day Two

BREAKFAST - Your favorite style of eggs (we love over easy!) on a slice of sprouted or gluten free bread, with sliced avocado & a sprinkle of sea salt
(A few ideas….Egg in Peppers, Avocado Egg, Soft Boiled Eggs, Scrambled Eggs, Fried Eggs, Poached Eggs)

LUNCH - Leftovers with Strawberry Coconut Kale Salad

SNACK - Mixed berry fruit salad

DINNER - Salmon, asparagus or zucchini & Brown Rice Pilaf

Day Three

BREAKFAST - Sweet Potato Hash and Eggs
(A few ideas….Egg in Peppers, Avocado Egg, Soft Boiled Eggs, Scrambled Eggs, Fried Eggs, Poached Eggs)

LUNCH - Leftovers

SNACK - Vegan Strawberry Milkshake

DINNER - Minestrone Soup

Day Four

BREAKFAST -  Stovetop Donuts

LUNCH - Leftovers with a Classic Green Salad

SNACK - Zucchini Hummus & veggie sticks (try red bell pepper, carrots & cucumbers!)

DINNER - Sweet Potato Shepherds Pie

Day Five

BREAKFAST - Carrot Cake Oatmeal

LUNCH -  Leftovers

SNACK - Green Monster Smoothie

DINNER - Beef or Chicken tacos in organic corn tortillas or lettuce cups or over salad with homemade salsa, guacamole, fresh cilantro & crock pot white beans

Day Six

BREAKFAST - Quinoa Cereal Flakes or Rice Puffs (no added sugar!) with homemade almond milk

LUNCH - Leftovers

SNACK - Almond Pulp Cinnamon Raisin Crackers

DINNER - Meatloaf, collard greens & Sweet Potato Casserole 

Day Seven 

BREAKFAST - Omelet topped with Avocado

LUNCH - Leftovers

SNACK - Sliced green apples

DINNER - Crunchy Cashew Thai Quinoa Salad



SHOPPING LIST
(There is a print option available at the bottom of the page)

We are a family of two adults and three small children. All the quantities are what feed my family for breakfast, leftovers for lunch & dinner. Feel free to customize shopping list amounts for your family size!

• 2 packages blackberries (I buy the most of whatever berries are season/on sale)
• 1 package blueberries
• 3 packages strawberries
• 2 bananas
• 2 green apples
• Small red cabbage
• 2 red bell peppers
• Bag of red onions
• Bag of brown or sweet onions
• 1 lb Brussels sprouts
• Small piece of fresh ginger
• 1 bag sweet potatoes
• 4 pounds carrots
• 1 bunch scallions/green onion
• 1 chili pepper
• 1 bag/bunch baby spinach
• 1 bag/head of lettuce
• 6 avocados
• 1 bunch dino kale
• 6 zucchini
• 2 yellow squash
• 1 English cucumber or 1 pk persian cucumbers
• Bag of lemons
• 2-3 limes
• 2 heads of garlic
• 1 bunch asparagus
• 6 tomatoes (preferably vine ripened)
• 1 bunch cilantro
• 1 bag arugula
• 1 bunch collard greens
• 1 bag of frozen mixed veggies
• 1 small bag frozen green beans
• 1 pound white navy beans (dry)
• Organic corn tortillas (non GMO)
• 4 pounds ground beef
• 1 1/2 pounds of salmon
• 1 1/2 pounds chicken breast or thighs (or skip & buy extra ground beef for beef tacos if you prefer)
• 1 whole chicken
• 4 dozen Eggs
• Loaf of sprouted wheat or gluten free bread (make sure you read ingredients if you buy g/f. A lot of popular brands aren't healthy at all!)

PANTRY ITEMS

• Flax meal
• Rolled oats
• Garlic powder
• Onion powder
• Dried Oregano
• Dried basil
• Dijon mustard
• Italian seasoning
• Long grain brown rice
• Peanut butter
• Quinoa Cereal flakes or rice puffs (or your favorite "healthy" cereal!) 
• Raw almonds
• Walnuts
• Raw cashews
• Coconut aminos 
• Honey
• Unsweetened shredded coconut
• Red wine vinegar
• Sesame oil
• Olive oil
• Cinnamon
• Pink salt
• Pepper
• Cumin
• Tahini
• 1 cup green lentils or mung beans
• 1 15 oz can crushed tomatoes
• Coconut oil
• Chia seeds
• Stevia
• Raisins
• Mayonnaise (or if you're making your own check out this recipe to see what you need)
• Parchment paper

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10 Healthy Ways to Eat Sweet Potatoes

Sweet Potatoes are extraordinarily versatile and are definitely one of my top favorite foods! You can do everything from dessert, to a side dish, to a main entree with these beautiful and healthy root veggies. Packed with vitamin A, they are also anti-inflammatory, an antioxidant, contain fiber, magnesium, vitamin C, vitamin B6, and potassium. This is an especially great option instead of white potatoes! They are very interchangeable and can be used to make mashed potatoes, french fries & potato wedges to name a few. In my opinion, they're even tastier than white potatoes and you don't have to feel guilty eating them! Check out these 10 recipes I've selected below and add some healthy, nutritious and delicious sweet potatoes into your diet! 

1. Sweet Potato Brownies

Image by: The Healthy Foodie

2. Sweet Potato Chips 

Image by: Paleo Grubs

3. Baked Sweet Potatoes 

Image by: nom nom paleo

4. Sweet Potato Hash 

Image by: Our Savory Life

5. Sweet Potato Casserole

6. Herbed Sweet Potato Mash 

Image by: Slim Palate

7. Garlic Dill Sweet Potato Wedges 

Image by: Paleomg

8. Curried Lentils and Sweet Potatoes 

Image by: Smitten Kitchen 

9. Sweet Potato Shepherds Pie 

Image by: At House of Lovelock

10. Sweet Potato Pancakes 

Image from: Pinterest

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Banana Flax Scones

I absolutely adore scones. For as long as I can remember they've been one of my favorite indulgences. We have always been big tea drinkers in my family, and I cannot think of a more complimentary treat to eat with a cup of tea than a nice warm scone with lemon curd or jam. I lived in England for a few months for school during my college years, and there were eight girls living in my flat! I made scones once a week EVERY week we lived there. It was our special tradition and I will treasure those memories always. I haven't had scones for so very long, and I figured it was high time I figured out a way I could still enjoy this delightfully delicious treat.

Banana Flax Scones

• 1/2 cup oat flour
• 1/4 cup brown rice flour
• 1/4 cup arrowroot/tapioca/cornstarch (non GMO)
• 2 Tablespoons golden flax meal 
• 1/4 teaspoon pink salt
• 1/4 teaspoon baking soda
• 1/4 cup Spectrum Organic Shortening
• 1/4 cup almond or coconut milk
• 1/2 teaspoon vanilla
• 1 rip banana, mashed
• 1/2-1 teaspoon cinnamon (optional)
• 1 Tablespoon honey
• 20 drops liquid stevia

1. Preheat oven to 350 degrees

2. In a medium bowl, mix oat flour, brown rice flour, starch of choice, golden flax meal, salt & baking soda. When flours are completely combined, cut in shortening and work it in with a fork until flour mix is coarse and crumbly. 

3. In another medium sized bowl mash your banana. Add the non dairy milk, cinnamon, vanilla, honey & stevia, mixing well. 

4. Add the dry ingredients to the wet, stirring well to combine. 

5. Using an ice cream scoop, scoop onto a cookie sheet lined with a silpat liner or parchment paper. 

Bake at 350 degrees for 17-20 minutes.



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Classic Green Salad + Amazing House Dressing

I'm not joking around when I say this salad is classic. It goes with E-V-E-R-Y-T-H-I-N-G, and it's easy. You can literally throw it together in about 10 minutes. Need I say more?

The dressing is a very tasty greek/house style dressing, and it's my absolute favorite. Done.

Classic Green Salad

• 1 Bag mixed greens (I love Trader Joes Spring Mix! Or use your favorite head of lettuce rinsed and chopped)
• 1/2 pint cherry tomatoes, halved
• 2 scallions, sliced
• 2-3 persian cucumbers, or 1/2 english cucumber, sliced
• 1 carrot, peeled into ribbons (run your peeler over it repeatedly to get long thin ribbon slices)
• 1 red, yellow or orange bell pepper, or baby bells, sliced, chopped diced or however you like!

Add clean lettuce to your bowl, top with veggies and serve with dressing (recipe below). Toss before serving.

Amazing House Dressing 

(This is my revised version. See the original here.) 

• 1/2 cup extra virgin olive oil
• 1/3 cup red wine vinegar 
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano 
• 1 teaspoon dried basil
• 1/2-3/4 teaspoon white pepper
• 3/4 teaspoon pink salt
• 3/4 teaspoon onion powder
• 1 teaspoon dijon mustard

Add all ingredients to a salad dressing karaf and shake rigorously until completely combined. You can also make this in a bowl and whisk to combine.

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Stewed Chicken With Gravy

Theres nothing I love more than a flavorful and easy recipe that takes minimal work on my part! I don't think it's really possible to have enough simple chicken recipes on hand. This one is extremely savory and very much a comfort food type dish. I love the way the spices, herbs and veggies all meld together in the gravy and the chicken is fork tender. Perfect to eat along side my brown rice pilaf, and sure to be a family favorite.

This recipe is my revised version, and you can see the original recipe here. 

Stewed Chicken With Gravy

• 8 boneless skinless chicken thighs 
• 1 Medium yellow onion, chopped
• 4 green onions, thinly sliced
• 3 cloves of garlic, minced
• 1 package white or crimini mushrooms, sliced
• 1 sprig fresh thyme, chopped
• 1 bay leaf
• 1 teaspoon paprika
• 1/2 teaspoon chili powder
• 1/2 teaspoon ground pepper
• 1 - 1 1/2 teaspoon pink salt
• 4 Tablespoons coconut oil, divided
• 3 cups filtered water
• 2 Tablespoons arrowroot/tapioca or cornstarch + 3 Tablespoons water 

1. In a dutch oven heat 2 Tablespoons of coconut oil on medium high. Add onion, mushrooms, garlic and thyme. Cook for 7-8 minutes until it starts to brown. Put onion and mushroom mix in a separate bowl and set aside.

2. Season chicken with paprika, chili powder, pepper & salt on both sides.

3. Add two more Tablespoons coconut oil to pot, then add chicken and brown 3-4 minutes per side.

4. Return onion and mushroom mix to the pot along with 3 cups of filtered water and your bay leaf.
Bring to a boil, then reduce heat to medium low and let simmer, uncovered for 30-35 minutes.

5. In a small bowl, mix 2 Tablespoons of arrowroot/tapioca/cornstarch with 3 Tablespoons of water. The last few minutes of your cooking time, add the starch mixture to the pot and stir, continuing to simmer for 3-5 more minutes or until gravy thickens up.



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Brown Rice Pilaf

I won't lie, I used to always use white rice over brown. Let's be honest, it just tastes better. While I do eat white rice sometimes, I've largely changed over to brown rice. This is a very simple recipe that turns boring and bland brown rice into a very yummy side dish!

Brown Rice Pilaf

• 2 Tablespoons coconut oil
• 1 small brown onion, chopped
• 2 cloves garlic, minced
• 1 carrot, quartered and chopped
• 1 celery stalk, diced
• 3 white or crimini mushrooms, chopped
• 1 cup long grain brown rice (I use basamati)
• 2 cups chicken stock (preferably homemade)
• 1/2 teaspoon pink salt

1. In a small saucepan, heat coconut oil on medium heat. Add onion, garlic, carrot, celery & mushroom, sauteing 6-8 minutes until starting to brown. Season with salt. 

2. Add rice and continue cooking for two minutes more. 

3. Pour in chicken stock and bring to a boil. Once boiling, cover with a lid, turn heat to low, and simmer for 50-55 minutes. 

4. Fluff rice with fork and serve.

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Green Bean Chicken + Rice

I found this recipe a few years ago (check the original recipe out here) and my family absolutely loved it! I've shared it with many friends and it has become a great go-to meal for me! It only uses one pot, which means less dishes, and takes very little work! Although it's very, very simple, It's a seriously addicting meal.

Green Bean Chicken + Rice

• 2 Tablespoons coconut oil
• 1 1/2 pounds chicken, diced (I use boneless skinless thighs or breasts) 
• 3 stalks celery, sliced
• 1 large sweet onion, chopped
• 2-3 teaspoons dried dillweed
• 1 pound green beans, trimmed and cut (I've used fresh & frozen!) 
• 2 cups basamati rice (cooking time is for white rice, brown rice will take longer)
• 2 1/2 cups chicken stock (preferably homemade) 
• 1 Tablespoon dijon mustard
• 1 teaspoon salt

1. In a large stockpot or dutch oven, heat coconut oil to medium-high. Add chicken & cook until browned, then remove and place into a bowl.

2. Reduce heat to medium, add another Tablespoon of oil (if necessary) to pan, and then add chopped onion, sliced celery, salt & dillweed, cooking for a few minutes until the onion starts to become translucent. 

3. Stir in rice & cook for a minute more, then add chicken back in.

4. Add dijon mustard into your chicken stock & whisk to combine, then add to chicken & rice mix, bringing it all to a boil.

5. Once mix is boiling, *place green beans on top (do not stir them in!). Cover with a lid and reduce heat to medium low, letting simmer and cook for 20 minutes. 

6. When 20 minutes is done, turn stove off and let set for 10 minutes more. 

7. Stir everything together,  salt & pepper to taste, serve & enjoy!

*I like adding the green beans in early on because I like mine done all the way. If you want your green beans al dente, cook the rice mix for 10 minutes before adding the green beans.

Fancy Food Thoughts contains some contextual affiliate links which advertisers have agreed to pay a commission if a purchase is made from that click-through. Everything I recommend are products I use & love!