Meal Planning

https://christinahwallace.com/2017/10/05/meal-planning-101-a-how-to-series-part-1/

This is the first in a series on meal planning. It’s a great way to save money and reduce your food waste. Although some of the items mentioned might not fit your diet, the basic principles are the same.

Spicy Tuna Salad

This tuna salad makeover is packed with flavor, takes a few minutes to throw together and is much healthier than the mayo saturated version.

 

Ingredients:

 

2 Cans Tuna, drained

1 Cup of Green Or Black Olives – chopped

2 Green Onions – chopped

1 Jalapeno Pepper – finely chopped

3 Tbsp Capers

1/2 Tsp Red Chili Flakes

Juice of 2 Lemons

Splash of Olive Oil

1 Head Butter Lettuce, Kale or Mixed Greens

1 Avocado – Sliced

 

Directions:

 

Combine the first 8 ingredients.

Spoon over greens with the sliced avocado on top.

Serve with gluten free Tortillas, Sesame Crisp Crackers or Herb Crackers

Peanut Butter Oatmeal Balls

Ingredients:

  • 1 cup oats – soak for about 12 hours prior to use
  • 2/ 3 cup coconut, toasted and shredded
  • ½ cup peanut butter (natural with no additives)
  • ½ cup dark chocolate chips or cacao nibs
  • 1/ 3 cup honey
  • 1 tsp. vanilla
  • 1 tbsp. chia seeds – soak for about 12 hours prior to use

Directions:

Combine all of the ingredients.

Roll up the mix into 1-inch balls and place them on a parchment paper.

Refrigerate for a couple of minutes till they’re firm.

Transfer into an airtight container.

They last about a week in the fridge.

Honey Porkchops

Pork isn’t exactly healthy, but my hubby loves this recipe.  I also love my slowcooker more than yarn so it’s a win-win situation.

 

Ingredients:

 

4 lbs pork chops, boneless

2 crisp apples, such as granny smith or pink ladies, sliced

2 tbsp cinnamon

½ cup honey

2 sweet potatoes

 

Directions:

 

Place half the apple slices in the bottom of the slow cooker and drizzle with half of the honey.  Place the pork chops on top and sprinkle the cinnamon on them.  Place the remaining apple slices on top of everything and drizzle the remaining honey over everything. Wrap sweet potatoes in aluminum foil and place on top of everything. Cover the pot with a lid, slow and steady cook under low heat for about 6-8 hours or until the pork chops are done.

Garlic Mustard Chicken

Ingredients :

4 chicken breasts

6 tablespoons coconut oil

4 large garlic cloves, minced

1 teaspoon of mustard

1/2 teaspoon dried oregano

1 1/4 teaspoon sea salt

1/2 teaspoon black pepper

1 1/2 teaspoons lemon zest

Directions :

In a large zip lock freezer bag mix together the ingredients.

Add chicken to the marinade, seal the zip lock back tightly trying to press some of the air out, and turn it several times until the chicken is well coated.

Place in a bowl and refrigerate overnight or at least 6 hours.

Coat inside of crockpot with coconut oil.

Place chicken breasts in crockpot and pour remaining sauce on top.

Set the crockpot/slow cooker on low, cover and cook for 5-6 hours or 3-4 hours on medium.

Lemon Garlic Crockpot Chicken

This sounds like an odd combination, but somehow it just works. The leftovers can be frozen, but usually this dish is devoured in one night at our house. It has very little prep time so it’s perfect a busy school night. Just add a couple of steamed veggies as side dishes and you can have dinner on the table in minutes.

Ingredients:

1 Whole Chicken

30-40 Cloves Of Garlic – peeled

1 Whole Lemon

1 White Onion – sliced

1/8 of a teaspoon each of marjoram, thyme, rosemary, savory, sage, oregano, basil or your favorite Italian seasoning blend

Directions:

Line the bottom of your slow cooker with onions and garlic

Wash the chicken under cold water and pat dry

Put the chicken over the onions and garlic

Squeeze lemon juice all over the chicken

Season the inside and outside of your bird with plenty of salt, pepper and the Italian seasoning blend

Put lemon halves inside the chicken

Cover and cook on low for 6 hours, checking on it every couple of hours

Place the chicken on a plate and shred the meat away off the bone. Add meat to the broth, the garlic and onions

Slowcooker Eggplant Stew

Apparently watching the Disney movie “Ratatouille” was a life changing experience for N. Now he wants to be a chef and loves anything including eggplant. We still make ratatouille from time to time, but this is a lot easier to prepare since the slowcooker does most of the work. I am calling this a stew because it can be a meal by itself, but it is also great spooned over couscous or brown rice.

Ingredients:

1 eggplant

2 cups of chopped tomatoes or one can of diced tomatoes, drained

1 ½ cups of baby carrots

16 ounce can of chickpeas, drained

16 ounce can of kidney beans, drained

1 cup of diced onions, fresh or frozen

1 cup sliced celery

3 garlic cloves

8 ounce of tomato paste

½ teaspoon oregano

½ teaspoon basil

A pinch of pepper and salt

A pinch of red pepper flakes

1 bay leaf

Directions:

Dice and peel the eggplant into sizeable chunks. Add all ingredients to a crock pot, then cover and cook on low for 8 hours. Remember to remove the bay leaf before serving.

Slow Cooker Sesame Chicken

This post contains Amazon affiliate links

 

Slow-Cooker Sesame Chicken

 

Makes 4 Servings

This is my favorite Chinese dish,  but take out is expensive and usually contains msg.   Plus if you are on a gluten free diet like me, you can substitute Braggs Amino Acids for the soy sauce. We usually double the recipe and have leftovers for lunch the next day or freeze for a second meal.

 

INGREDIENTS:

4 chicken breasts, deboned

½ cup diced onion

2 cloves garlic, minced

½ cup honey

¼ cup ketchup

½ cup soy sauce or Braggs Amino Acids

2 TBSP olive oil

¼ teaspoon pepper flakes

4 teaspoons cornstarch

1/3 cup water

3 scallions

1 TBSP sesame seeds

 

INSTRUCTIONS:

Put chicken breasts in crock pot and sprinkle with salt and pepper. Using a medium-sized mixing bowl, combine onion, garlic, ketchup, honey, soy sauce, oil, and pepper flakes. Blend and pour over chicken. Cover crock pot and cook on low for 4 hours. Lift chicken from the pot and place on board to shred into bite-sized pieces. Cover to keep warm. Using a small bowl, add cornstarch together with 1/3 cup water and stir. Add to sauce in the crock pot and allow to cook for 15 minutes, or until sauce begins to thicken. Serve sauce over cooked rice, adding chicken on top. Sprinkle with scallions and sesame seeds.

You can purchase Braggs Amino Acids in health food stores or here:

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