Oatmeal Berry Tartlets

Oatmeal Berry Tartlets

Happy Fri-yay, loves!

Instead of posting my regular Feed Me [Weekly] meal plan today, I have decided to pay tribute to the 3 hours of recipe testing I did earlier to perfect this recipe. I wanted to develop an easy, make-ahead breakfast that could also double as a snack throughout the week. These oatmeal berry tartlets are the perfect bursts of fuel and flavor to kick start or get you through the day.

Oats are known for their ratio of carbs : fiber : protein, averaging at 31 : 5 : 6 in grams. Carbs have gotten a bad rep in the past, but keep in mind that carbs are our body’s first choice of fuel. Carbohydrates not only give us energy, but they keep our mental sharpness in check and on top of things. Fiber keeps you feeling fuller longer while also promoting digestive health, and protein helps repair muscles and tissue. I use the Gluten-Free Rolled Oats from Trader Joe’s. It comes in a 32 oz. bag and lasts me weeks!

I did my best to keep sugar to a minimum with this recipe. The natural sugars from the bananas helped in this pursuit, and I urge you to use browned bananas, similar to when you would bake banana bread. As bananas brown, the sugars concentrate in the fruit itself, resulting in a sweeter taste.

Lastly, I mentioned that I would provide both vegan and non-vegan options; however, I found that I did not need to use eggs, so to my happy surprise, it turned out to be naturally vegan (minus the honey). The honey may be replaced in equal amounts with agave or maple syrup. Enjoy!!

Oatmeal Berry Tartlets

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Prep time: 5 minutes

Baking time: 15 minutes, plus 10 minutes to cool

Makes 12 cups

Tools:

  • 1 small mixing bowl
  • 1 large mixing bowl
  • 1 muffin tin
  • 12 muffin baking liners

Ingredients:

  • 1 cup Greek yogurt (for filling)
  • Berry of choice (to top)

Dry Ingredients

  • 1 1/2 cup Oats
  • 1/8 tsp Baking Soda
  • 1 Tbsp Cinnamon (I added another 1/2 Tbsp because I love cinnamon!)
  • Pinch of salt

Wet Ingredients:

  • 3 Tbsp Honey (may substitute with agave or maple syrup)
  • 2 browned, ripe Bananas
  • 1/2 cup Creamy Almond Butter
  • 1/4 tsp Vanilla Extract

Directions:

  1. Preheat oven to 350F. Line muffin tray with baking liners.
  2. Mash the bananas in the small mixing bowl. Add 1/2 cup of the creamy almond butter, 3 Tbsp of honey, and 1/4 tsp vanilla extract. Mix until evenly dispersed.
  3. Create oat flour by grinding 1/2 cup of oats in a food processor until you achieve a medium-fine texture. Add this plus the remaining 1 cup of oats and the rest of the dry ingredients to a separate, bigger bowl. Mix.
  4. Add the wet ingredients to the dry and fold until just mixed.
  5. Add 2 tbsp to each muffin cup. Press middle down with a small spoon and mold the sides to form an empty tart crust shape. Bake for 15 minutes and let cool for 10 minutes.
  6. Add 2 tbsp of Greek yogurt to the middle and top with your berry of choice! A drizzle of honey or nut butter puts it over the top! Enjoy!

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Feed Me [Weekly]

While still focusing on skin healthy foods, I want to add a few fiber rich and anti-inflammatory meals to round out the meal plan this week. The Turmeric Egg Scramble will start your day off right- energized, satiated, and with optimal blood flow! Grating fresh ginger in this dish will help add flavor and health benefits too!

The sweet potato spread and kale salad will provide you with ample fiber, which will help keep you regular and prevent bloating. The raw-nola is a fun breakfast to make- sweet and different! I’m proud that I figured out a way to decrease the fat and sugar by substituting dates with prunes and only using 1 nut- almonds! The pecan sausage is another innovative take on a fan favorite, but I can’t take credit for this brilliant creation. One of my favorite Nashville chefs, Laura Lea, is deserving of that title! Lastly, the taco bowl and salmon patties make for delicious and nutrient dense dinners after work. I hope you enjoy your grocery shopping, meal prepping, and week of healthy and yummy eating!

Xo Danielle

Menu

Breakfast

Turmeric Egg Scramble

***Raw-nola Parfait***

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Snack

Almond packet from TJs

Lunch

Pecan “Sausage” and Sweet Potato Spread

***Kale Radicchio Farro Salad***

Dinner

Taco Bowl

 Salmon Roulades

Grocery List

Eggs $1.79

Turmeric $2.99

Garlic $1.99

Yellow onion $1.00

Spinach $1.99

Coconut milk $1.99

2 Grapefruits $2.00

Sprouted Rye Bread $2.99

Almond packets $6.00

Flax meal $3.99

Pecans $5.00

Rosemary $1.99

Tempeh $3.99

2 Sweet potatoes $2.00

Coconut aminos $1.99

(2) 1 lb ground beef $8.00

(2) cans black beans $4.00

1 Avocado $1.00

2 limes $1.00

Salmon Pattys (Target) $8.00

Recipes

Turmeric Egg Scramble

Ingredients: 1 tsp Olive or coconut oil, 1/4 chopped yellow onion, 1 minced garlic clove, 1/2 cup spinach, 6 egg whites, 2 egg yolks, 1/4 cup lite coconut milk, 1 tsp tumeric, sprinkle of black pepper. Sprouted rye bread is used as the mode of transport to the mouth lol.

Directions: Heat 1 tsp coconut oil over medium heat. Add 1/4 chopped yellow onion and let cook until translucent and slightly brown (about 8 minutes). Add garlic and spinach and cook an additional 2 minutes or until spinach wilts. Whisk the 4 egg whites, 2 egg yolks, 1/4 cup coconut milk and spices. Add to the pan until egg cook through. Eat on the sprouted rye toast. You may top with greek yogurt, scallions, hot sauce, or green dragon sauce- yum! I included grapefruit on the shopping list to add a yummy fat-burning and antioxidant packed fruit portion! Eat 1/2 a grapefruit with each breakfast 🙂

***Raw-nola Parfait***

Ingredients: 1 cup soaked prunes, 1/2 cup unsweetened coconut shreds, 2 tsp maca powder, 1 tsp cinnamon, 1/2 cup almonds, 1 Tbsp almond meal, flax meal, or coconut flour.

Directions: Steep dried, pitted prunes with boiled water for at least 15 minutes. I let mine sit for 2 hours. Toast 2 packets or 1/2 cup of almonds in the oven for 10 minutes at 350F. Let cool and chop in the food processor. Add the prunes and remaining ingredients and process for one minute, scraping the sides as needed- voila! You have yourself some home-made raw-nola (date and grain free!). Alternate layers with Greek yogurt to make a parfait!

Pecan “Sausage” Patties with Sweet Potato Spread 

 Thank you, Laura Lea for a wonderful recipe! You guys, she’s the best. Check her out. For the sweet potato spread, I just boiled sweet potatoes for 45 minutes, mashed with a splash of coconut milk, 1 tsp of cinnamon, and spread it on the sausage patties! *Drool*

***Kale, Raddichio and Farro Salad***

My absolute favorite salad, hands down.

Taco Bowl

Ingredients: Natural Ground Beef, 1/2 can black beans, 1/2 avocado, 1 cup brown rice, cumin, salt, pepper, and cilantro.

Directions: Cook beef and rice per package instructions. Assemble bowl by laying rice first, topped with the beef, beans, avo, and cilantro.

Salmon Roulades

Cook per packaged instructions.

 

Feed Me [Weekly]

Feed Me [Weekly]

Hello Beauties and Handsomes! ❤

This week the Feed Me [Weekly] meal plan was inspired by skin health and the fact that summer is just around the corner! Ladies, it’s nice to wear minimal makeup with the heat and humidity of summer, am I right? And gents, it’s okay to want that dewy glow just like us! No shame in that!

The ingredients I’ve incorporated in the meals listed below aid in promoting skin health- elasticity, hydration, texture, complexion, and the reduction of acne and wrinkles. I have personally struggled with acne since my high school days, but through nutrition, a routine skin care regimen, and supplements, my skin has been clearing up slowly but surely!

Let’s start with the redundant advice about the importance of water consumption. There are varying suggested intake amounts, but the Academy of Nutrition and Dietetics lays out this guideline beginning with children ages 4 and up. Although this chart stops at 18, the general pattern is this- drink about half your weight in ounces per day plus additional H2O before, during and after physical activity. A cup before, one per half hour of exercise, and a cup after is usually a good rule of thumb; however, everyone is different and if you’re outside or sweat a lot, you may require more fluid replenishment.

Secondly, skin is mostly comprised of keratin (protein), fat and fibers, elastin (fibrous protein) and collagen (the most abundant protein in the body). Most of these slow in production as we age, but with the help of topical creams, supplements, skin care, and vitamin-rich foods, we can re-stimulate their availability. Yahoo! I’ll keep my skin care regimen for a different post and day, but I will stress the benefits of consuming collagen in pairing with hyaluronic acid and vitamin C & E rich foods. I recently read a scientific journal article that conducted a thorough study on post-menopausal woman. The findings were that consuming a collagen supplement with hyaluronic acid and vitamins C & E increased elasticity and skin hydration while simultaneously decreasing wrinkle formation by 8%!!! That’s a lot, at least in my opinion. My favorite collagen powder is made by Primal Instincts. It’s Vanilla Coconut flavored, so it adds a nice flavor to my matcha, smoothies, and oats!

So if you actually read this long post and are still with me, I challenge you to drink more water this upcoming week, assess your current skin health, and create a plan of how you want to invest in your largest organ’s improvement. Are you going to follow this meal plan? Are you going to invest in some supplements? Maybe you can simply start by upping your water intake. Whatever it may be, today is a good day to start. I hope you enjoy these nutritional dense and rich foods this week. May you see and feel the difference in feeding yourself happy, healthy, and beautiful!

REMINDER: Asteriks ***Mean optional and not within the $50 budget***

Breakfast:

Glowing Skin Smoothie

3 ripe avocados $3.00

1 large container of blueberries $6.00

***(I bought this amazing frozen fruit mix from Target because bulk is cheaper- it has cacao nibs IN IT!) $11.00***

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Coconut milk $1.79

Spinach $1.99

***Hemp seeds*** $5.99

Snack:

***Apple and Sunbutter***

3 apples $2.50

Sunbutter $3.99

Edamame, Tofu and Watercress Salad

Edamame $2.00

Tofu $3.69

Coconut Aminos $1.99

Rice vinegar $1.99

Everything but the Bagel Seasoning $1.99

Watercress $1.99

Lemon Chicken & Garlic Broccoli

(purchase double the lemons and chicken if your budget is $50)

2 Lemons $1.50

Chicken Pattys $2.00

Broccoli $2.50

Garlic $1.99

Nutritional Yeast $2.99

Panko Bread Crumbs (I actually purchased Chickpeas Crumbs from Thrive Market, but it’s slightly more expensive)

$1.99

Eggs $1.99

***Herb Fish and Chips***

2 Salmon filets $10.00 (Target)

Dill $1.99

Parsley $1.99

Capers $3.00

2 Sweet Potatoes $2.00

***Paleo Lemon Bars***

= $51.00

Glowing Skin Smoothie

Ingredients: 1/2 avocado, 1/2 cup blueberries, 3/4 cup coconut milk, 1 handful baby spinach, 1 cup of ice. 1 Tbsp hemp seeds and 1 scoop vanilla protein are optional. I used Primal Instincts Vanilla Coconut Protein.

Directions: Blend all ingredients together and enjoy!

Edamame, Tofu and Watercress Salad

Ingredients: 1 cup edamame, 4 oz tofu, rice vinegar, coconut aminos, watercress, and Everything but the Bagel seasoning.

Directions: Dry tofu by wrapping in paper towels and setting something heavy on top to squeeze out the moisture (a book works well). 15 minutes should be enough. Slice tofu in 3/4 inch thick rectangles. Marinate for at least 30 minutes, but it is ideal to marinate overnight. Soak tofu in 2 Tbsp coconut aminos and 1 1/2 Tbsp rice vinegar. Rinse watercress, pat dry and lay as the foundation for the salad. Add tofu, edamame and sprinkle with the seasoning.

Lemon Chicken & Garlic Broccoli

Ingredients: Lemon, chicken patties, broccoli, garlic, nutritional yeast, breadcrumbs, and eggs.

Directions: It is best to roll patties in flour before dipping in whisked eggs, but if you don’t have flour, pat chicken dry then dip in whisked eggs. Coat with a mix of nutritional and breadcrumbs and top with thinly slice garlic and lemon juice before you bake it. Follow package instruction for temperature and time.

Garlic Broccoli can be made by baking broccoli lightly coated in olive oil and minced garlic for 25 minutes at 375.

***Herb Fish and Chips***

Ingredients: Salmon filet, dill, parsley, capers, lemon, and sweet potato.

Use this recipe for sweet potato fries!!!

Mince dill and parsley. Coat salmon filets with these herbs, top with capers, and squeeze lemon juice. Follow package cooking instructions.

Keep up with my Instagram @feed.me.happy for nutritional info on how these meals and foods aid in skin health! Let’s get glowing people! Summer’s almost here!

Feed Me [Weekly]

Feed Me [Weekly]

So let me start by saying that this eggless healthy cookie dough is BOMB for a dessert option that won’t kill your hard work in the gym. I’ve been working really hard to make my abs pop, but I’ve also been craving a sweet treat and comfort food occasionally. THIS, my friends, mimics the mouthfeel and taste of cookie dough- and without the worry of contracting salmonella! I’m sold. The recipe is shared below, so let me know how you like it 🙂

Breakfast and lunch this week will be consistent, but you may switch out your lunch for one of the dinner options. I’ll try to give more options next week, but remember, I’m working on a 50 dollar budget for health foods here! The second creative dish this week is sunflower seed risotto. OMG, I cannot wait indulge in this recipe come Sunday! You do need to soak the seeds overnight, so just a heads up for preparation time. I incorporated all the spring veggies in that one to receive the freshest produce that are rich in nutrients. The sweet and savory potato options should satisfy your cravings as well. I’m eager to here more feedback to better this meal plan, blog, etc. In May, I plan on being more active with having a break from school. I really want to write more posts about specific foods and their health benefits. Until then, enjoy and happy grubbing!

Meal Plan and Grocery List

Breakfast

Egg & Avo Toast

Eggs $1.79

2 Avocados $2.00

Sprouted Bread $2.99

Lunch

Black Bean Hummus and Pepper Burritos

Large Whole Wheat Wraps $2.99

Tahini $3.49

2 Limes $1.00

2 cans Black Beans $2.00

Red Peppers $2.99

Sprouted Bean Sprouts $1.99

Dinner

Sweet OR Savory Sweet Potato Dinner- Your Choice 😉

 2 Sweet Potatoes $2.00

Hot Sauce $1.99

Chicken Tenders $4.99

Peanut Butter $1.99

Sunflower Seed Risotto

Unsalted Sunflower Seeds $2.00

(Make sure you have coconut oil, ghee, or grass-fed butter)

2 yellow onions $2.00

Garlic $1.99

Low Sodium Veggie Broth $1.99

White Asparagus $1.99

Green Asparagus $1.99

Peas $2.99

Cilantro $1.99

***Egg-Free Cookie Dough***

***1 can chickpeas $0.99***

***Peanut Butter $1.99***

(Assuming you have vanilla extract, cinnamon, and a sweetener such as honey or maple syrup)

***Cacao Nibs $1.99***

= $49.50

Recipes

Egg & Avo Toast

Ingredients: 2 large eggs, 1/2 medium avocado, Sprouted Rye bread. Optional: red pepper flakes and sriracha to taste.

Directions: Make 10-12 hard boiled eggs for the week. Use 2 of them to mash into 1/2 a medium avocado. Top a slice of toast (or two) with this combo, and dress with red pepper flakes and/or sriracha for taste and a metabolism boost!

Black Bean Hummus and Pepper Burritos

Ingredients: 1 can black beans, the juice of 1 ripe lime, 1 tsp olive oil, 1 tbsp water, 1 tsp chopped garlic, 1 Tbsp tahini, 1 tsp balsamic vinegar (if on hand), 1 tsp cumin (if on hand), salt and pepper to taste. Red bell pepper slices, bean sprouts, and cilantro.

Directions: Mix all ingredients in a food processor until smooth. Add water by the tsp if a smoother consistency is needed or desired. Smear this spread on a whole wheat tortilla, top with fresh red bell pepper slices and bean sprouts. Wrap up burrito style and enjoy!

Sweet Potato Split

Ingredients: Sweet potato, peanut butter, cinnamon, and you can add tahini and cacao nibs too!

Directions: Boil a sweet potato for 20-30 minutes (depending on how tender you like your taters). I love them completely mushed! Split down the middle when cooked. Add a heaping 2 Tbsp of peanut butter, sprinkle of cinnamon and drizzle of tahini. Don’t be afraid to try cacao nibs on top too- have fun with it! Just like a banana split 😉

Sweet Potato Boat

Ingredients: Sweet Potato, hot sauce, and chicken tenders.

Directions: Easy peasy- steam of bake chicken until thoroughly cooked. For the tenders, I can tell you that 10-15 minutes on each side at 350 should be good and retain moisture. While this is cooking, boil a sweet potato. When the chicken is done, shred it and toss in a bowl with hot sauce. Make sure the hot sauce doesn’t have too many additives, such as sugar or sodium. Split the spud and fill your boat!

Sunflower Seed Risotto

Ingredients: Sunflower seeds, coconut oil ghee OR butter, 2 yellow onions, garlic, low sodium veggie broth, white asparagus, green asparagus, peas, and cilantro.

Directions: Recipe provided by My New Roots. Note that you have to soak the sunflower seeds overnight, so this does take time and preparation. I can’t wait to try it out! I did not include the carrots or water chestnuts in my meal plan.

Egg-Free Cookie Dough

Ingredients: 1 can chickpeas, 1/2 cup peanut butter, 1 tsp vanilla extract, 2 Tbsp honey or 1 Tbsp agave, 1 tsp cinnamon, 1/2 cup cacao nibs. Optional: Add chia or hemp seeds for a nutritional boost!

Directions: Drain and rinse chickpeas. Remove skins as best you can. Combine all the ingredients in a food processor and blend until it mimics a cookie batter consistency. Fold in cacao nibs and eat by the spoonful! (Is there any other way?)

 

 

Feed Me [Weekly]

Feed Me [Weekly]

Hello my lovelies! How are you today? I’m doing wonderfully, thank you!

This week marks 2 months from the official first day of summer! I don’t want to merely focus on body shape and image, but I know weight loss alongside health is something a lot of you are interested in. Yes? I never want my message of health to be overshadowed by weight loss goals or a skewed perception of condoning diet pressure or body shaming. I am all about balance, happiness (hence the name, Feed Me Happy), and overall wellness of the individual. I am designing these weekly meal plans to help guide you FEEL your best, which in turn, usually is accompanied by weight loss goals without the stress or tedious calorie and macro counting. I’m doing the work for you, so take advantage! Happy eating and Spring y’all!

The Menu

Breakfast

Spiced Oat Custard

Spring Scramble

Lunch

Vegan “Chorizo” Tacos

Dinner

Roasted Chicken Breast w/ Garlic Broccoli

Tuna Burger with Lemon Asparagus

Dessert/Snack

Nonfat Greek Yogurt 

***Chocolate Avocado Ice Cream***

The Grocery List

*** BONUS*** items only included in $60 budget

1 dozen eggs $1.99

Gluten-free Oats $3.69

Unsweetened Vanilla Almond Milk $1.29

Spinach $1.99

Asparagus $2.99

Mushrooms $2.99

Whole Wheat Wraps $2.99

Tofurky Chorizo $3.99

Broccoli and Kale Slaw Mix $2.49

Natural Chicken Breast $7.99

Head of Broccoli $1.99

1 lemon $1.00

Minced Garlic $1.99

Tuna Burger Patties $6.99

Nonfat Greek Yogurt $4.99

***2 Avocados*** $2.00

***Cocoa Powder*** $1.99

***2 Bananas*** $1.50

***Lite Coconut Milk*** $1.50

***Cacao Nibs*** $1.99

Total: $51.28

Recipes

Spiced Oat Custard

Ingredients: 1 cup unsweetened vanilla almond milk, 1/2 cup gluten-free oats, 1 whole egg, and choice of spices. I used cinnamon, ground ginger, cardamom and ground cloves. You may sweeten this dish with a drizzle of honey and add a healthy fat component that will keep you full longer by topping the custard with nuts!

Directions: Place a small pot on the stove top. Add 1 cup of the almond milk and 1/2 cup of the oats. Turn the heat on to a medium level and stir a couple times within 2 minutes. Add spices and egg. Stir vigorously until mixture is consistent. Lower the heat between medium and low, cover, and cook for an additional 4 minutes. The texture should result in that of a custard. You may sprinkle with additional spices per your personal preference and taste. Top with honey and nuts if desired.

Spring Scramble

Ingredients: 1/4 cup almond milk, 3 eggs, 3 asparagus stalks, 1/3 cup mushrooms, and 1/2 cup spinach.

Directions: Crack 3 eggs in a small bowl. Add almond milk and whisk for 1 minute. Spray sautee pan with oil or brush lightly with coconut oil and raise to medium heat. Add veggies, sautee for 5 minutes or until slightly tender. Add egg mixture an stir occasionally until cooked. Season with salt and pepper to taste.

Vegan “Chorizo” Tacos

Ingredients: Whole wheat tortilla wrap, Tofurky chorizo, Broccoli and Kale slaw

Directions: Follow packaged instructions, assemble, and enjoy! Easy peasy!

Baked Chicken Breast

Ingredients: Chicken breast, olive oil, salt and pepper. 

Directions: Sear chicken breast on both sides in sautee pan with 1 Tbsp olive oil. Transfer to oven and bake at 350F for 20-30 minutes on each side, depending on thickness.

Garlic Broccoli

Ingredients: Head of broccoli, garlic, olive oil, salt and pepper. 

Directions: Preheat oven to 425. Chop broccoli head into small florets and toss in 1 Tbsp olive oil and a sprinkle of sea salt. Bake for 15 minutes or until slightly charred. Season with pepper.

Tuna Patty

Follow packaged instructions.

Lemon Asparagus Spears

Follow same directions as the Garlic Broccoli, with the addition of juicing 1 lemon before baking.

Chocolate Avocado No-Churn Ice Cream

Ingredients: 2 ripe avocados, 2 medium bananas, 1/2 cup cocoa powder, 1 cup lite coconut milk, 1 scoop chocolate protein powder (if you don’t have this on hand, double up your cocoa powder), 3 Tbsp cacao nibs. Honey, maple syrup or other sweetener is optional. I used 3 Tbsp of Monk Fruit Sugar.

Directions: Blend all ingredients besides the cacao nibs, making sure the mixture is evenly mixed with no signs of clumps. Place in freezer and stir every 20-30 minutes (scraping the sides) for 3 hours. Add cacao nibs in during the second stir. Keep covered and enjoy!!!!

 

Feed Me [Weekly]

Whether you’ve been following this meal plan for weeks or are just tuning in, you’re in for many a delicious treats this week! I don’t know about you, but whenever I’m trying to eat clean and amp up my protein intake, sometimes I get sick of the ordinary egg scramble and oat combos. This inspired me to really turn up the dial on the delicious and appeal factor with my recipes. I mean, who doesn’t want pizza for breakfast?! 😉 Plus, I incorporated ALL FOUR of the main vegetables currently in season for the freshest and tastiest produce!!!

The Menu

Breakfast

Pesto, Spinach, and Egg Breakfast Pizza

Lunch

Falafel with Harissa Yogurt Dip

***Lunch OR Dinner

***Brown Rice Pasta

Dinner

Avocado Mint “Rice” Bowl

Dessert

Tahini Chocolate Dates

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Photo provided by: Nadia’s Healthy Kitchen

The Grocery List

*** BONUS*** items only included in $60 budget

1 dozen eggs $1.99

Kale, Cashew, and Basil Pesto $3.69

Whole Wheat Pizza Dough $1.29

Spinach $1.99

Onion $1.99

Falafel Mix $2.99

Harissa Paste $2.69

Non-fat Greek Yogurt (I get Chobani Nonfat Greek from Target) $4.99

1 bag Cauliflower Rice $1.99

2 packs English Peas $3.00

Asparagus bunch $2.99

Nutritional Yeast $1.99

2 avocados $2.00

Mint $1.99

2 Limes $2.00

***Brown Rice Pasta $2.99

***Pasta Sauce $2.49

Medjool Dates $4.99

Dark Chocolate $2.00

Tahini $3.99

 

Recipes

Pesto, Spinach, and Egg Breakfast Pizza

Ingredients: Whole wheat pizza dough, pesto, eggs, spinach, and onion.

Pre-heat oven to 475F. Roll dough, sprinkle with flour to prevent sticking, and arrange on backing pan. Spread pesto across top of dough. Add the spinach and half a chopped onion lightly coated in olive oil. Crack 5 eggs on top, one for each slice for every day of the week! Bake for 10 minutes, let cool, and enjoy! You may add cheese as well if desired.

Chickpea Pattys with Harissa Yogurt Dip

Ingredients: Box of Falafel Mix, Nonfat Greek Yogurt, and Harissa Paste

Prepare falafel according to box instructions. Mix 2 Tbsp per 1 cup of Greek yogurt for dipping sauce.

Green Goddess “Rice” Bowl

Ingredients: Cauliflower Rice, Olive Oil, English Peas, Asparagus, Onion, Nutritional Yeast, Avocado, Mint, Olive Oil and Lime.

Add 1 Tbsp olive oil in sautee pan over medium heat. Add 1/2 chopped onion and sautee for 4 minutes or until translucent. Add 1 bag of Cauliflower Rice and sprinkle with salt and garlic powder. Cook until slightly browned. Steam peas and asparagus separately to preserve flavor and nutritional value. While steaming, make avocado mint sauce by blending 1 medium size avocado, 1 mint bunches (about 5 leaves), 2 Tbsp water and 1 squeezed lime. Assemble bowl by laying cauliflower mixture and topping with peas, asparagus, and the avocado mint dressing.

I added Tofurky Sausage and Green Dragon sauce for extra flavor!!! So light, refreshing, yet filling!

 

Feed Me [Weekly]

Feed Me [Weekly]

Hello, lovelies!

We are less than 8 weeks away from Memorial Day weekend, and with blissful visions of the sun kissing your skin by a body a water, you might also realize that you’d like to be laying out, relaxing (drink in hand), without a care in the world. To set yourself up for this, let’s prep our bodies to look, and more importantly, FEEL our best NOW!

If you’re joining Feed Me Happy and Feed Me Weekly for the first time, let me ensure you that my meal plans are delicious, satiating, and macronutrient focused. I try my very best to keep various diets in mind while also taking phyto- and micronutrient, vitamin, and mineral consumption into account. So c’mon, Feed Yourself Happy 🙂

The Menu

Breakfast

Salmon Benny Breakfast Bombs

Thai Scramble 

Lunch

Tuna Melt

Veggies and Greens Salad Kit

Dinner

Turkey and Sweet Potato Skillet

Hi-Protein Veggie Burger

Snack

Celery + Peanut Butter

Dessert

***BONUS ITEM***

Dark Chocolate Covered Bananas

 

The Grocery List

*** BONUS*** items only included in $60 budget

1 1/2 dozen eggs $3.00

Ginger $1.99

Garlic $1.99

Scallions $1.99

Cilantro $1.99

Smoked Salmon $4.99

Chives $1.50

Sprouted Bread $3.49

2 packs Tuna $3.00

Cheese $3.00

Celery $1.99

Red Onion $1.00

1 All Natural Ground Turkey $3.99

Veggies and Greens Salad Kit $3.99

2 Sweet Potatoes $1.59

Yellow onion $1.00

Sage $1.50

Veggie Burger $3.49

Pickles $1.50

Peanut Butter $1.99

***2 Bananas $1.25***

***2 bars Dark Chocolate (I LOVE the Dark Chocolate Lover’s Bar) $4.00***

 

The Recipes

I have linked all of the recipes on the Menu. Simply click the meal for a separate window to the directions. 🙂 I did not include tomatoes, mayo, carrots, or red wine vinegar in the grocery list for the tuna melt, but please feel free to add those ingredients! I also plan on toasting my bread and melting the cheese in the microwave to avoid oil use. Enjoy!