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​It’s been my busiest week at the office to date, but I still got out two fresh blog posts for you. I’ve been itching to share my favorite Basil and Thyme Vinaigrette, and Radish and Cucumber Salad recipes. With summer produce in full swing, I don’t want anything going to waste. If you have recipes for the less common vegetables, you’ll be more likely to use them up!

The questions I get asked the most from readers and clients are breakfast related. It’s tough to find things to eat if you are sensitive to grains and eggs! I understand. I was off eggs totally for about 4 months and then was able to add just the yolks back in. Even now, over a year later, I don’t eat eggs very often. I used to eat 3 dozen a week myself! After not eating them for such a long time, you tend to find things you like better. I try to keep a variety of breakfasts in each week’s meal plan. Be creative! 

What about when you travel? What do you eat then?

I still eat grain-free. It’s much easier to eat grain-free than gluten-free when traveling. I just order meat and vegetables and have the most delicious meals. Once you re-train your body not to want to fill up on bread and other carbs, you never want to go back!

Monday
Breakfast – Avocado Bacon Cups (avocados and bacon are my favorite breakfast!)
Lunch – Mayo-Free BLT Coleslaw
Dinner – Coconut Crusted Salmon

Tuesday
Breakfast – Kielbasa, Pepper, Onion, and Potato Hash
Lunch – AIP Tuna Salad
Dinner – Cilantro-Garlic Mahi Mahi (or use parsley if you don’t like cilantro)

Wednesday
Breakfast – Paleo Breakfast Burritos (can use just egg yolks if whites are an issue)
Lunch – Peach, Cherry and Green Bean Salad with Basil Vinaigrette
Dinner – Paleo Chicken Marsala

Thursday
Breakfast – Paleo Breakfast Portobello Mushroom Burger
Lunch – Best Ever Brussels Sprouts or Greens with Cherries and Nectarines
Dinner – Grain-Free Meatloaf with Radish and Cucumber Salad

Friday
Breakfast – Breakfast Biscuit Sandwiches
Lunch – Grapefruit and Avocado Salad with Shrimp (I leave out the grapefruit and make sure the shrimp are wild caught.)
Dinner – Teriyaki Chicken Wings

Saturday
Breakfast – Sweet Potato Kale Hash
Lunch – Chinese Shredded Chicken and Cucumber Salad
Dinner – Spanish Cod One Pot or Grilled Zucchini Nachos


Be nourished. Be happy.
Enjoy!

​Here are six days worth of ideas to change up your normal meals and try something different. Not all recipes will cater to everyone’s specific dietary requirements, so just take the ones you can use and modify the rest if desired. 

Just changing your food is not enough to fix the underlying issues in your body. I’ve heard quite a few people this week say that they don’t need any kind of supplementation, nor do they need to know what’s causing their symptoms. All they need to do is change their diet and they’ll be cured. 

This isn’t true. You WILL experience relief if you change your food to healthier options, take out grains, etc. However, unless you know what your the underlying causes of your symptoms were in the first place and fix those, you will not be able to truly correct your health. Whole food supplements (therapeutic food) ARE needed to help repair organs and heal the gut so that your body is actually able to use your own food. 

Our guts are so damaged.

Food IS they key, but you have to be able to heal your body to actually use the food you eat. 

Monday
Breakfast – Tropical Turmeric Smoothie
Lunch – BLT Bowl
Dinner – Crockpot Ranch Carnitas (or use beef)

Tuesday
Breakfast – Root Vegetable Hash with Bacon
Lunch – Thai Beef Salad
Dinner – Chicken Pesto “Noodle” Bowl

Wednesday
Breakfast – Low-Carb No Egg Breakfast Bake with Turkey Breakfast Sausage and Peppers
Lunch – Marinated Asian Sesame Cucumber Salad
Dinner – Skirt Steak Fajitas

Thursday 
Breakfast – Meat Bagels
Lunch – Cucumber “Pasta” Salad
Dinner – Garlic and Greek Lamb Kabobs

Friday
Breakfast – Bacon Wrapped Avocado
Lunch – Asian Lettuce Wraps
Dinner – One Skillet Chicken Thighs with Butternut Squash

Saturday
Breakfast – Super Food Cereal
Lunch – Kale Salad
Dinner – BBQ Chicken Flatbread Pizza


Be nourished. Be happy.
​Enjoy!

5 Spices You Should Be Cooking With Every Day: by Kelli Shallal, RD, MPH – Hungry Hobby.

Turmeric is an ancient spice used traditionally in China and India to add flavor to dishes as well as provide medicinal properties. Turmeric contains a compound called curcumin, known to be a potent anti-inflammatory. Studies have demonstrated curcumin’s potential therapeutic effects in a number of different conditions including inflammatory bowel disorders, irritable bowel syndrome, rheumatoid arthritis, and cystic fibrosis. It may also slow tumor growth or prevent tumor formation.
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How to use it: Turmeric can be bought as turmeric root or in powder form. It is virtually tasteless unless used in very large quantities in which it is a bit spicy. Add ¼ to ½ tsp. it to smoothies, oatmeal, or sprinkle on eggs in the morning. You can also sprinkle it on veggies, onto your salad, or bake it with meats or poultry.
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Cinnamon is also touted for its strong anti-oxidant count and ability to decrease inflammation. However, cinnamon is also uniquely known for its ability to promote insulin sensitivity. Insulin resistance is a contributing factor in many metabolic conditions, particularly diabetes and polycystic ovary syndrome. Improving sensitivity to insulin helps the body better manage glucose in the blood-stream. In addition, cinnamon may actually decrease the amount of sugar that enters the blood-stream by interacting with enzymes that break down carbohydrates into sugar. Cinnamon adds a tone of sweetness to any dish so you actually use less sugar in recipes and meals.

How to use it: Cinnamon can be added by ¼ to 1tsp at a time to morning foods like yogurt, oatmeal, and smoothies. You can also add it to baked goods or sprinkle it over coffee grounds to brew cinnamon flavored coffee.
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Ginger is thought of as the go to digestive aid spice. It is known to relieve symptoms such as nausea, heartburn and bloating. Recent research is showing that this spices medicinal properties may go beyond indigestion. Preliminary research supports dramatic reductions in pain post workout and during a woman’s menstrual cycle. In addition, a 2015 study reported dramatic reductions in hbA1c and better blood sugar control in diabetics.

How to use it: Ginger is a nice touch to add to smoothies and a popular component in green juice recipes, but beware, it has a strong spicy flavor. It generally pairs well with soy sauce like dishes such as stir-frys.

It’s no secret that garlic is one of the world’s tastiest healthy foods, but did you know that crushing fresh garlic and letting it sit prevents antioxidants from being destroyed during the cooking process? Garlic has numerous health benefits but is known for its protective effects on the cardiovascular system. It actually contains compounds that protect LDL cholesterol from being oxidized. Oxidized LDL is the type of cholesterol that damages blood vessels and causes plaque build up. Garlic can be found in fresh or powdered form but to get the most benefit utilize the fresh stuff. In fact, two cloves a week might be enough to decrease cancer risk.

How to use it: Use fresh garlic to cook with any savory dish, homemade salsas, hummus and dips are delicious ways to get use garlic.
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When you think chili peppers you might initially think about their ability to boost metabolism, but did you know they have many other health benefits? Capsaicin, chili peppers active ingredient, is touted with decreasing inflammation, providing topical pain relief, and promoting cardiovascular health.

How to use it: Most of the capsaicin in chili peppers is found in the seeds or fleshy white membranes of the pepper. Capsaicin adds health benefits but also adds a ton of heat and spice. You’ll want to tailor how much seed and membrane of a chili pepper you include to your spicy tolerance level. Chili peppers make a great addition to any savory dish but you can also get creative. Add them to yogurt for a dip or sweet foods for some kick!
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We are very excited to have new contributors on board providing recipe and nutrition information. They will give us fresh perspective and recipes each week!

Getting kids to eat vegetables can be a tricky battle. My kids will often offer a firm “no” before even tasting the dish. Over the years I’ve tried all sorts of fun ways to prepare and present vegetables in an effort to entice them to be adventurous, try new vegetables and inevitably consume more vegetables.
I’ve done some pretty crazy stuff to get my kids to try new foods, with mixed results. From time to time though, I come across a winner of a dish. A dish my kids, the whole family even, adore…

That’s where these Stuffed Zucchini Boats come in. There are copious amount of veggies concealed within this fun dish and the kids find it difficult to resist.

Of course you can feel free to mix it up and stuff your Zucchini with your veggies of choice totalling two cups to replace the mushrooms, red peppers and leeks – we just find this combination to be so flavorful that we enjoy it this way time and time again.

To me these Zucchini Boats are a fun, veggie, carb free, pizza alternative. So, my preference is to top them with Oregano and Parmesan (proper Parmigiano Reggiano) to give them an authentic pizza flavour.

1. Preheat the oven to 180C/350F and get out a baking dish.
2. Cut the zucchini in half lengthways, remove the pulp with a teaspoon and reserve a half a cup.
3. Heat a little coconut oil in a large frying pan/skillet.
4. When hot add the reserved zucchini pulp, mushrooms, red pepper, leek and garlic.
5. Cook until the vegetables have softened and the liquid has reduced.
6. Once cooked, remove to a bowl.
7. Fill the Zucchini Boats with the vegetable mixture and top with the Oregano and optional parmesan.
8. Place into the preheated oven for 25 to 30 minutes or until golden and the zucchini has cooked through.

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I believe that life is all about balance so while we enjoy the Vegetarian Stuffed Zucchini Boats, it’s also fun to prepare a meaty version, stuffed with a rich meat filling that’s sure to be a crowd pleaser.

Both of these Stuffed Zucchini Boat recipes are really easy to prepare and a delicious way to get more veggies into your family meals.

With the holiday season approaching, life can get pretty darn hectic. From decorating your house to carving pumpkins and creating holiday shopping lists, it could feel like you’re always running out of time. If you’re not an avid cook and don’t enjoy spending hours in the kitchen, skipping out on meals and ordering takeout might become your new norm during this time.

Luckily, I have a perfect solution for that. Welcome to the world of meal prepping! But before you begin to make excuses about how time-consuming it is, I’m going to share some of my best tips to make your next meal prep a breeze.

Here are the best meal prep tips for less holiday stress.

The most important tip is the first place you should start: write out your menu. It’ll save you from having those “what’s for dinner” nights and ensure you don’t waste any forgotten food in the fridge. Like that bag of lettuce that went bad in the fridge – you know what I’m talking about. You likely didn’t have a plan to use it, so it was forgotten and wilted before you could use it.

Next, break that menu down into a shopping list. As you do, place a check next to all the foods that can be prepped ahead of time. When you do this, you’ll have a good idea of how much time to set aside for meal prep. And it will help you decide whether you should do all the prep work at once or tackle it over a couple of days, for example, once at the beginning of the week and the other mid-week.

​How many times have you gone to the supermarket and come home to find there’s no room in the fridge to put it all? Avoid this mishap by checking your fridge first. Toss anything beyond its expiration date or that you no longer need. While you’re at it, check your pantry, too. You may find you already have some of the ingredients on your list as you look through both.
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When possible, double up. Whether it’s an entire recipe or a single food, you can save time and effort by cooking twice as much. For a whole recipe example, say you plan to cook your favorite taco recipe. Rather than making just one, cook two. Then eat tacos a couple of nights a week or save some in the freezer for another night.

The same goes for single foods like roasted or steamed vegetables. Take Brussel sprouts, for example. If you ordinarily roast enough for four servings, instead, make eight. You’ll have plenty to eat as a side to go with several meals throughout the week.

Some great foods to double up on include soup, salads, roasted chicken, baked salmon, and cauliflower rice.
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As you unload the groceries, divide everything up to figure out what needs to be washed, chopped, seasoned, or stored. For the most part, these are the thing that will go in the fridge or freezer until you need them.

Vegetables can be washed, chopped, and stored in bags or containers. Here are some tips to follow.

• Clean and cut up greens. Most will stay fresh for up to 3 days.
• Peel and chop garlic, onion, and shallots. These can be stored for up to 5 days.
• Chop up hard vegetables like cabbage, carrots, and squash and store for up to 5 days.

Meats and seafood can be seasoned or marinated then put in air-tight containers. Here are some things to keep in mind.

• Anything you cut and season for a meal you’ll make the following day can go into the fridge.
• Meats and seafood that you plan to use more than a day out should go into the freezer then thawed a day before you need them.

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You don’t need to be a magician to master the art of multitasking in the kitchen. You just need to be good at juggling. If you can prep two or three things at the same time, you’ll save loads of time. Here are some things you can multitask.
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• Do double time by roasting a pan of vegetables while also roasting a pan of chicken.
• Put a pot of grains on to boil, and while you’re waiting for it to cook, whip up a sauce in another pan.
• Cut up your fresh fruit and vegetables and separate them into containers while you wait for your meat to bake.

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The last thing you want to see after a meal prepping session is a mountain of pots, pans, and dishes you still have to clean. Save yourself the horror by cleaning up after yourself as you go. Place what you can in the dishwasher and wash everything else as you finish using it.
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Mike Murdock once said, “The secret of your future is hidden in your daily routine.”

Once you figure out your perfect meal-prepping routine, it will no longer feel like a chore. And you can reap all the benefits. Meal prepping allows you to properly nourish your body with your favorite recipes as well as new recipes that will make your taste buds tingle. It can also save you money by eating at home and wasting less food.
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But most importantly, during the holiday season, it can make your life a little less hectic. And it can help minimize holiday stress. Start by implementing the tips in this post and check out my other blog posts for more inspiration.

My kids are home with me throughout the year, so I’m used to handling these sorts of situations. I follow a number of different strategies, depending on the day, their mood and my mood.
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The goal is to keep the kids nourished, without making yourself completely crazy in the process. So, here we go:

Prepare a plate full of in season vegetables. Make it a habit to do this first thing in the morning so a plate will be ready and waiting at the first cries of “I’m hungry!”. They may turn their nose up at vegetables, but – be stern, if they are really and truly hungry they will eat, otherwise they will just have to wait for the next meal.
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If you’re feeling a tad creative, then thred chopped fruit onto skewers for fruit kebabs. You could even get the kids involved and make the whole snack into an activity- hand them fruit, kid safe knives and skewers and instruct them to get creative.
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My kids construct buildings and other structures when they are allowed to simply “play with their food”.
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Another way to turn snack time into an activity is to get cooking together. There are tons and tons of cooking with kids activities that you could do – from baking cakes or cookies to churning up ice cream together. Or you could pick from any other healthy kids snack to make.
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You could assign a cup, bowl or jar per child to fill with their very own snack selection. They can then have their own snack source that they can go to whenever they get hungry.

To start, lay out a selection of snacks and then get the kids to fill their cup/bowl/jar with their own choice. Here’s a couple of our own personal favourite trail mix inclusions:

• Nuts
• Seeds
• Coconut
• Dried Fruit
• Organic Granola/Cereal

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If they didn’t eat enough at breakfast or lunch I’ll simply offer them another round of the same.

Sometimes they are pre-occupied during their meals, they don’t want to sit for long as they want to get back to whatever they were doing before I “rudely interrupted them” to call them to the table for their meal. They leave the table without finishing, or when they haven’t eaten quite enough and before long the “I’m hungry’s” strike and I swiftly serve a second course of the previous meal.
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There’s nothing like a refreshing smoothie on a warm day. The kids can pick their own mix of ingredients and blitz them up for a fun and filling snack.

Again – making smoothies also doubles as an activity as the kids can pick their fruit (and possibly vegetable) inclusion and any other yummy extras to make their smoothie their own.
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Often they may not be actually hungry but thirsty instead. I encourage my kids to drink water, wait a couple of minutes and if they are still absolutely ravenous then we will chat about making a snack or I’ll refer to one of the above tactics.
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Bring the next meal forward! Get them to help you prepare the next meal, many little hands make light work.
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​About Jolene: Aussie Mum of 2 Jolene is passionate about marketing real food to kids and inspiring other parents to do the same. She shares easy family meal ideas and inspiration on her food blog Yummy Inspirations. Subscribe to receive the FREE weekly newsletter, packed full of easy recipes and food inspiration plus exclusive, subscriber only content. Click here to subscribe now.