Oh Boy! Oh Boy! Oh Boy!: Recipes

Breakfast - For breakfast I am doing smoothies using Vital Proteins Collagen Peptides
- Smoothie with almond butter, banana, coconut milk, coconut oil & kale
- Other breakfast ideas HERE

Lunch- For lunches I like to use leftover dinner meat and make a fresh salad.
M: Strawberry Quinoa Spinach Cashew Salad w/ Trader Joe's Pre-Grilled Chicken Breast
T: Strawberry Quinoa Spinach Cashew Salad w/ Trader Joe's Pre-Grilled Chicken Breast
W: Avocado Chicken Salad over Greens w/ EVOO & Lemon Juice w/ side of Plantain Chips
Th: Salad with leftoverJalepeno Burgers over a baked sweet potato w/ Paleo Ranch
F: Salad with leftover Sriracha Lime Grilled Chicken Salad
Sat: Salad with leftover Coconut Crusted Turkey Burgers
Sun: Empty the fridge salad

Dinner
M:Citrus Herb Chicken with Smashed Loaded Red Potatoes & a green veggie
T: Asian Chopped Salad with Citrus Herb Chicken
W: Jalepeno Burgers served Breakfast Style topped with Over-Easy Egg, Bacon & Avocado
Th: Sriracha Lime Grilled Chicken Salad
Fr: Coconut Crusted Turkey Burgers w Rosemary Sweet Potato Wedges & Skinny Garlic Aioli
Sat: CHEAT MEAL :) FAMILY DATE NIGHT
Sun: Empty the fridge Omelet and Healthy Banana Nut Muffins

Monday, February 23, 2015

WHOLE 30 OUR WAY Meal Round-Up

All the recipes from #Whole30ourway in one place!

Recipe titles click thru to recipe sites.

For recipe modifications and notes see the meal plans

which contain details for each recipe.

Beyeler Family Favorites from this round up in Red!

BREAKFAST

Smoothie – Your Own Creation
Easy Peasy Banana Pancakes Top with Melted Almond Butter & Shredded Coconut
Leftover Breakfast Casserole w/ Avocado & Fruit Side
Almond butter waffles topped with melted ghee sprinkled cinnamon, shredded coconut, and sliced almonds
Empty the fridge omelet
Paleo Banana Nut Muffins & Omelets
Extra Crispy Waffles
Apple, Pecan & Bacon Butternut Squash Hash & Eggs
Prosciutto-Wrapped Mini Frittata Muffins
Paleo Sausage Egg “McMuffin”

LUNCH

Crockpot Breakfast Casserole topped with avocado & side salad w/ Homemade Greek Dressing
TacoMeat Scrambler
Creamy Sweet Potato & Coconut Soup, side of Chicken Sausage & Grain-Free Rosemary Flatbread
Empty the fridge salad
Avocado Chicken Salad over Greens with EVOO & Lemon Juice for dressing w/ side of Plantain Chips
Pear & Pomegranate Spinach Salad with chicken or chicken sausage
Perfect Cobb Salad add meat if desired

DINNER

Crockpot! Lemon Herb Roasted Chicken w/ Green Beans & Potatoes & a side of fruit
Crockpot Taco Meat served over Greens w/ Plantain Chips topped w/ Avocado Lime Dressing or Nachos with Sweet Potato Chips – AMAZING!
Turkey (or Chicken) Coconut Crusted Burgers w/ Sweet Potato Fries & Garlic Green Beans
Jalepeno Burgers served Breakfast Style topped with Over-Easy Egg, Bacon & Avocado on the Grill w/ Grilled Delicata Squash
Grilled Chipolte Chicken Sweet Potatoes
Almond butter waffles topped with melted ghee sprinkled cinnamon, shredded coconut, and sliced almonds
Citrus Herb Chicken (Double) w/ Smashed Loaded Red Potatoes & side salad
Asian Chopped Salad with Citrus Herb Chicken
Paleo Crockpot Chili
Leftover Paleo Crockpot Chili Served over Baked/Sweet Potato
Smokey Grilled Pineapple Burgers w/ Sweet Potato Fries & Balsamic Grilled Asparagus
Spaghetti Squash Carbonara w/ Lemon Chicken
Grilled Cilantro Lime Chicken served over Greens or Grain Free Tortillas top with Guacamole
Chicken Tortilla-Less Soup
Crockpot Cashew Chicken with Paleo Fried Rice
Sun Dried Tomato Coconut Cream Sauce Served over Chicken Breasts or Steak & Zucchini Noodles
Avocado & Spicy Mayo Stuffed Burgers with Garlic & Herb Grilled Sweet Potatoes & Greens of Choice
Coconut Crusted Chicken Tenders (Serves 4, may want to double) With Rosemary Sweet Potato Wedges & Skinny Garlic Aioli with side salad
Greek Meatballs With Avocado Tzatziki Sauce served over spiralized veggies of choice
Potato, Sausage & Green Roast
Crispy Carnitas with Mexican-Style Slaw with Jicama, Cilantro & Lime served with Avocado
Coconut Crusted Turkey Burgers with Sweet Potato Fries
Crockpot Salsa Verde Chicken served as Taco Salad with Avocado Lime Dressing
Crockpot Teriyaki Chicken served with steamed stir fry veggies.
Grilled Orange Drumsticks with grilled green beans & Apple, Celery & Raisin Salad, you will need paleo mayo
Chicken Bryan served with Creamy Garlic Dairy-Free Mashed Potatoes& Quick Skillet Asparagus

DESSERT

Grilled Cinnamon Bananas
Banana Sundae Bowl - sliced banana topped with warm almond butter, shredded coconut, & a dash of cinnamon

Snack Idea -

Nuts
Sweet & Salty Coconut Chips
Veggie sticks – make dip with Paleo Mayo or Guacamole
Fruit – don’t go over board on sugar
Larabar – don’t over do it here and check ingredients
Almond butter on anything! – highly recommended on bananas and apples

Paleo Staples

Mayo
Paleo Sauces/Dressings to spice things up – here
Easy Paleo Tortilla
Homemade Greek Dressing
Avocado Lime Dressing
Plantain Chips
Paleo Naan

Sunday, February 8, 2015

Due to an expected weddings and fundraising mission's trip yard sales our weekend and next week are very busy and we will be keeping it very simple around here. Sorry no time for printable and shopping lists this week.

MEAL PLAN #5

February 9-15

Notes before you begin:

· This menu is made in mind for my family of 2 adults and 3 kids (small eaters) at dinner & 1 adult for breakfast/lunch. Wednesday my family eats dinner with our small group from church so that meal will be just for 1 adult. If you need another family dinner explore Pinterest for meal ideas or this post.

· Meals that are underlined are live links to the recipes.

· This is about the journey, be open minded to new food ideas or you will give up fast. Try to enjoy being in the kitchen and being creative with your food. This is not about a number/size, this is about a new relationship with food. And the journey works so stay focused.

· Keep focused on your goals – write down your goals, what you hope to see change, and keep a journal if not daily do it weekly. This helps see progress and change. My goal is easy; to be the best me to serve & love my God & my family.

Day #29: Monday

Dinner: Coconut Crusted Turkey Burgers with Sweet Potato Fries & Salad

Note:

Day #30: Tuesday ****LAST DAY!

Dinner: Crockpot Salsa Verde Chicken served as Taco Salad with Avocado Lime Dressing

Note: Crockpot Salsa Verde: Chicken in crockpot, pour jar salsa verde over chicken, cook!! (Trader Joe’s has a good salsa verde.) Cilantro Lime Dressing: 1 avocado, juice from 1 lime, 2 -4 tbsp avocado/olive oil, garlic salt, fresh cilantro.

Congratulations! 30 days of Whole Eating Done,

Now what?

Start to reintroduce things slowly so you can evaluate what your body is responding to. I really like this article by Balanced Bites - click here

Day #31: Wednesday ***INTRODUCING HONEY

Dinner: Crockpot Teriyaki Chicken served with steamed stir fry veggies.

Note: substitute coconut aminos for soy sauce and arrowroot/tapioca starch for cornstach

Day #32: Thursday*** INTRODUCING WHITE RICE

Dinner: Leftover Crockpot Teriyaki Chicken over white rice with veggies

Note: Why white rice? read here

Day #33: Friday***nothing new today, read your body

Dinner: Grilled Orange Drumsticks with grilled green beans & Apple, Celery & Raisin Salad, you will need paleo mayo

Note: #keepthedishesclean #makethemancook #TGIF

Day #34: Saturday***LOVE Dinner – INTRODUCING GOAT CHEESE

Dinner: Chicken Bryan served with Creamy Garlic Dairy-Free Mashed Potatoes& Quick Skillet Asparagus-

Note: this is one of mine and Andrew's favorite restaurant dinners that we can make Paleo friendly J

Day #35: Sunday

Dinner: Paleo Sausage Egg “McMuffin”

Note: yummy!

Lunch –

Lunches this week will be leftovers and smoothies

Breakfast –

Breakfast this week will be green juices, bulletproof coffee or breakfast casserole

Snack Idea -

Nuts

Sweet & Salty Coconut Chips

Veggie sticks – make dip with Paleo Mayo or Guacamole

Fruit – don’t go over board on sugar

Larabar – don’t over do it here and check ingredients

Almond butter on anything! – highly recommended on bananas and apples

Monday, February 2, 2015

Potato, Sausage + Greens Roast

This is one of our favorite, easy, affordable week night meals that we would honestly eat every week. The kids love it, makes great leftovers, and it is a one-bowl prep and one-pan cooked meal! It is also a versatile "use what you have in the fridge and pantry" kinda meal. And you can make as much or as little as you want/need.

Serves: 4 adults (or 2 adults, 2 kids, & leftovers)

What I use:

4-5 fully cooked chicken sausage links, sliced

Note: Whole30 approved sausage is Aidells Chicken & Apple Sausage ( I have seen at Target and Costco) & Garlic Herb Chicken Sausage at Trader Joe's. If you are not concerned about Whole30 Trader Joe's has many options and Aidells does as well.

3-4 organic small/medium sweet potatoes or red/white potatoes, sliced and wedged
organic extra virgin olive oil - enough to coat potatoes
seasoning of choice

Note: We love Trader Joe's Everyday Seasoning, Trader Joe's Garlic Salt Seasoning, & Italian Seasoning; season to your family's taste - we like a lot!

Green of choice, washed and trimmed

Note: We prefer asparagus or fresh green beans.

How I do it:

Pre-heat oven to 425 degrees.
In a large bowl, toss sliced/wedged potatoes in oil, add seasonings and toss to coat. Pour into prepared pan.

Note: I use my Pampered Chef bar pan which I love and it browns both sides without stirring. If you are using a metal pan cover with foil or oil pan, you will need to stir 1/2 way through cooking.

Toss sliced sausage in same bowl to coat with leftover oil and seasonings. Pour into pan with potatoes and stir together.
Put in oven and set timer for 15 minutes.
Place prepared greens in same bowl and add a little more oil and seasoning of choice.

Note: I love using Trader Joe's Lemon Pepper grinder on our veggies. You could also add fresh lemon juice over veggies.

After 15 minute timer, stir potatoes and sausage and then add veggies over top of potatoes and sausage.
Put back in oven and set timer for 15 more minutes.
Check at timer, add time if needed, to desired brown-ness!
ENJOY!

This night I used what we had in the pantry and fridge which was 2 sweet potatoes and 4 small red potatoes, 2 links of Aidells Chicken & Apple Sausage, and 2 links or Garlic Herb Chicken Sausage.

Half way through cooking add greens, put back in oven to finish roasting.

Enjoy!

Wednesday, January 14, 2015

Sweet Potato Fries Recipe

This is an easy, throw together recipe that we make so often. Every time I serve these everyone loves them.

What I use:

Sweet Potatoes
Extra Virgin Olive Oil
Seasonings - I always use Everyday Seasoning (Trader Joe's grinder, contains sea salt, mustard seed, black peppercorns, coriander, onion, garlic, paprika, chili pepper), Garlic Salt (Trader Joe's grinder), Italian Seasoning

How I do it:

Pre-heat oven to 350.
I peel sweet potatoes and slice into coin shape, trying to keep the same thickness for each slice. If the sweet potato is fat I cut the slices in half.
Throw them in a bowl
Drizzle with extra virgin olive oil - you want enough to coat each piece
Toss in season to taste - we like a lot!
Use your hands or a spoon to mix, you want all potatoes to be coated in oil and seasonings.
Spread out in a single layer on a cookie sheet or bar pan - I use my Pampered Chef stone bar pan which makes these extra crispy and evenly baked on each side. I you use a metal pan make sure there is plenty of oil and flip them half way thru baking.
Bake 25-35 minutes depending on the brown-ness you desire - I like them a little burnt :)
Enjoy!

Thursday, January 8, 2015

Meal Plan #1 - Whole30 Our Way

MEAL PLAN #1

January 12-19 of Whole30 our way!

Notes before you begin:

This menu is made for my family of 2 adults and 3 kids (small eaters) at dinner & 1 adult for breakfast/lunch. Wednesday my family eats dinner with our small group from church so that meal will be just for 1 adult. If you need another family dinner explore Pinterest for meal ideas or this post.
Meal titles in maroon are live links to the recipes.
I have organized two small prep-days for the week to make this week of meals as easy to prepare as possible, to minimize your time in the kitchen. Don’t feel you have to do it all, just do what works best for you.
When shopping READ LABELS, sugar is in everything, EVERYTHING, everything! Yes, dextrose means sugar! Other hidden names read here.
This is about the journey, be open minded to new food ideas or you will give up fast. Try to enjoy being in the kitchen and being creative with your food. This is not about a number, this is about a new relationship with food. The journey works, so stay focused.
Keep focused on your goals – write down your goals, what you hope to see change, and keep a journal if not daily do it weekly. This helps see progress and change. My goal is easy; to be the best me to serve & love my God & my family.

Day #1: Monday

Breakfast: Smoothie – Your Own Creation

Note: My plan is to do smoothies on school mornings to get us out of the house on time. Planning on using coconut milk, ½ banana, ½-1 cup frozen fruit, big handful of organic spinach (I store in ziplock in the freezer so it doesn’t get bad), and a scoop or two of protein supplement. I will keep my fruit minimal to keep sugars under control. I am using Collagen Peptides by Vital Proteins as a protein supplement – it is grain, free, gluten, dairy free! It supports joint health and anti-aging! Also, I love my Nutribullet!

Lunch: Crockpot Breakfast Casserole topped with avocado & side salad w/ Homemade Greek Dressing

Note: Breakfast Casserole, Salad & Dressing will be prepped on prep day #1, so this is oh so easy!

Dinner: Crockpot! Lemon Herb Roasted Chicken w/ Green Beans & Potatoes (minus the cheese peeps) & a side of fruit, if you need to finish off with a sweet treat.

***** chicken recipe: use recipe above for ingredients and stuffing/spice directions and then follow this link for crockpot cooking directions http://wellnessmama.com/3308/slow-cook-chicken/ *******

Note: We are cooking a whole chicken here! I’m so excited to try this!

Day #2: Tuesday

Breakfast: Leftover Breakfast Casserole w/ Avocado & Fruit Side

Note: I love Pomegranate seeds, which are in season right now, and all you need is a tablespoon or two to satisfy that sweet craving. Costco & Trader Joe’s carry just the seeds although cutting up a whole pomegranate is fun for the kids. Pop them in the freezer for an extra crunch!

Lunch: Salad w/ Leftover Lemon Herb Chicken & Homemade Greek Dressing

Note: Be creative here add in a boiled egg and bacon to make a cobb salad or add sliced almonds and unsweetened shredded coconut for a sweeter twist.

Dinner: Crockpot Taco Meat served over Greens w/ Plantain Chips topped w/ Avocado Lime Dressing or make Nachos with Sweet Potato Chips – AMAZING!

Note: Feel free to use ground turkey or chicken – and remember the quality of your meat is important! For a little extra work, Pinterest Paleo tortilla or wrap options. And I promise you will love this dressing as a substitute for your good old ranch.

Day #3: Wednesday

A lovely day of leftovers to clear out the fridge and keep you out of the kitchen – enjoy the break!

Breakfast: Smoothie – Your Own Creation

Lunch: Breakfast Casserole with Side Salad & Avocado

Dinner: Empty the fridge salad night! Lemon Herb Chicken over Salad or Taco Salad

Day #4: Thursday

Breakfast: Leftover Breakfast Casserole w/ Avocado & Fruit Side

Note: I know we are repeating here – this is making this lifestyle affordable and doable. And hey I’m not the boss of you eat something else! Pinterest Whole30 recipes or check out this post on my sister blog from my first Whole30 prep.

Lunch: Leftover Taco Salad w/ Avocado Lime Dressing or Taco Meat Scrambler (Scramble up some eggs, leftover taco meat, and throw in some veggies, top with guacamole)

Note: Don’t get bored, get in the kitchen and be creative!

Dinner: Turkey (or Chicken) Coconut Crusted Burgers w/ **Sweet Potato Fries & Garlic Green Beans

Note: This is one of our favorite meals from our first round of Whole30. Top your burger with guacamole or a dollap of Paleo Mayo. You can add seasonings to the mayo to make spicy or more of a sauce.

**Sweet Potato Fries have become a staple in our house, I gave you a link above but here is how I do it. Peel, rinse, slice into coins, in a bowl toss potatoes with olive oil & add seasoning – Everyday Seasoning (TJ), Garlic Salt (TJ), Italian Seasoning, Seasoning Salt – I know seems like a lot but it is what makes them amazing. If you have a stoneware cookie sheet use it, makes them perfectly crispy. If not use put foil on top of your cookie sheet. Spread coated potatoes in a single layer and bake at 400 for 25-30 minutes – watch them, they will burn. You can use white sweet potatoes or yams, I prefer yams they are sweeter. Make extra-they are a great breakfast side dish.

**Having green beans again to be affordable – buy a big package for Monday and Thursday.

Day #5: Friday

Breakfast: Smoothie – Your Own Creation

Lunch: Leftover Coconut Crusted Burger over Greens

Dinner: Jalepeno Burgers served Breakfast Style topped with Over-Easy Egg, Bacon & Avocado on the Grill w/ Grilled Delicata Squash & DESSERT!!!! Grilled Cinnamon Bananas

Note: #keepthedishesclean #makethemancook #TGIF

Feel free to use ground turkey or chicken. This is my creation so if Breakfast style doesn’t sound good then make your own style. You will love these burgers though. I have never grilled Delicata Squash but I have roasted it, it is amazing! This dessert credit goes to Andrew who creatively discovered it during our first Whole30, it is now made anytime the grill is on!

Day #6: Saturday

Breakfast: Easy Peasy Banana Pancakes Top with Melted Almond Butter & Shredded Coconut

Note: This recipe requires blanched almond flour, if you are new to Paleo this may not be something in your pantry – and it is a pricey item. Here is another recipe that requires no flour – Flourless Paleo Banana Pancakes.

Personal Side Note: Weekend breakfast was the hardest for me our first round of Whole30 because usually Andrew lets me sleep in and makes breakfast – which is usually yummy and covered in syrup. Don’t let the weekend derail you. Plan some family fun for the day, something to look forward to. We will be heading downtown to get Andrew’s PF Changs ½ Marathon Packet – proud of him!

Lunch: Empty the Fridge Salad,

Note: Out of protein? Trader Joe’s and Costco carry Whole30 approved Chicken Sausage that is fully cooked, just heat and serve. Also Trader Joe’s carries frozen turkey burgers and grass-fed beef burgers both Whole30 approved. Out and about with the family? Grab a protein style burger with mustard and pickles (haha, Andrew hates both mustard and pickles). Be aware of hidden sugars in salad dressings and condiments when eating out.

Dinner: Grilled Chipolte Sweet Potatoes

Note: Use what you got! This recipe calls for chicken thighs – you have chicken breats in the freezer – use them! Recipe calls for kale, you have spinach? Use it. It calls for avocado oil, don’t have any? Use olive oil or ghee. You would rather have a baked potato, go for it, they are Whole30 approved! Don’t want to grill, bake it!

This is a great blog post about Whole30 journey… read it, be encouraged!

Day #7: Sunday

Breakfast: Empty the fridge Omelet W/ Leftover Banana Pancakes

Lunch: Chipolte Date– choose a meat over salad with salsa and guacamole as your dressing!

Note: I will be at Andrew’s marathon and then on my way to Tucson for my cousins’ bridal shower, so wish me luck on staying on track!

Dinner: Almond butter waffles topped with melted ghee sprinkled cinnamon, shredded coconut, and sliced almonds

Note: Sunday night is always Breakfast for Dinner night around here. You and your kids will love these! They keep in the fridge well and freeze well so make a double or triple batch. My kids will also eat them plain so they are good for a grab n go snack in the car.

***Prep Day 1 – Prior to Monday lunch time, I suggest Sunday.

Make big salad & fill it with veggies – mix it up, I like doing a bag of Trader Joe’s Kale, Cabbage Crunch Salad Mix and a big box of spring mix, for my taco salad though I will prefer Romaine or green leaf. Important to buy your greens organic when possible. Costco has a great deal on Organic Baby Spinach and Organic Spring Mix.
Make Homemade Greek Dressing
Make Avocado Lime Dressing
Make Crockpot Breakfast Casserole - add up how often you are going to eat this, maybe make half a recipe
Defrost whole chicken in fridge Sunday night
Wash up produce
Package smoothies for week - my smoothies
Make Plantain Chips

***Prep Day 2 – Prior to Thursday Dinner

Make salad, unless you have plenty still
Make Whole30 approved salad dressing – no sugar peeps! Here is a list of Paleo dressings
Make Paleo Mayo – without immersion blender use this recipe; with immersion blender use this recipe
Prep Turkey (or Chicken) Coconut Crusted Burgers – put the burgers together but not the coating, that needs done at time of cooking
Prep Jalepeno Burgers – put the burgers together and put in fridge
Make up Bacon
Grill or bake chicken for Grilled Chipolte Sweet Potatoes
Make up Almond butter waffles

Snack Idea:

Nuts
Veggie sticks – make dip with Paleo Mayo or Guacamole
Fruit – don’t go over board on sugar
Larabar – don’t over do it here and check ingredients
Almond butter on anything! – highly recommended on bananas and apples

Printable Shopping List for MEAL PLAN #1 click here

Printable Weekly Schedule for MEAL PLAN #1 click here

Thursday, April 30, 2015

Wednesday, April 15, 2015

BACON & Broccoli Night

2 Traditional Meals Turned Paleo

FINGERFOOD Night

Fiesta Night - This meal makes great leftovers!

Pizza Night

Pasta Night

One Dish Meal

Monday, April 6, 2015

Monday, February 23, 2015

Sunday, February 8, 2015

Monday, February 2, 2015

Wednesday, January 14, 2015

Thursday, January 8, 2015

Printable Shopping List for MEAL PLAN #1 click here

Printable Weekly Schedule for MEAL PLAN #1 click here