Thrive With Your Tribe

+ A Tried & True Fall Favorite Recipe

If you are lucky like me you have life long loving, supportive friends in addition to a loving, supportive family. Throughout the last 10 years or so, since I began swimming, then becoming a member of Weight Watchers, I have become a part of 2 separate tribes. There is my swim tribe, and my WW tribe. These are friendships that have been developed over time, with people I might not have otherwise met, if not for stepping out and starting to swim or joining WW. These friendships started out based on the things we have most in common, but now we are like little pseudo families. Both are incredibly dear to me, and been there for me through thick and thin. Don’t be afraid in life to open yourself up to new experiences. Wonderful things can happen. You will get to know yourself better, become stronger inside and out, and you will meet wonderful people that you will cherish, possibly for the rest of your life, who are your tribe.

Even though it is currently 80 degrees here in Santa Monica, CA, I am finally giving a nod to fall recipes. I love fall foods. I love all of the different squashes you start to see in the market, and all of the beautiful root vegetables. Here is a comprehensive list of fall vegetables from http://www.kitchn.com, and how to cook them: https://www.thekitchn.com/12-fall-vegetables-you-should-know-how-to-cook-211234 I also have a lot of great squash recipes on my SQUASH board on Pinterest: https://www.pinterest.com/marshaleeg/squash/. Check it out.

Today I made my favorite Turkey Chili and Spaghetti Squash. Who doesn’t love chili over spaghetti? I am using spaghetti squash as a swap out for pasta, and my meal will be just as tasty and decadent, as if I were eating real spaghetti. Believe it. It will be low in calories (and WW points). I’ll be able to eat a full bowl of it, and not feel stuffed. Let’s start with the spaghetti squash.

Spaghetti Squash straight from the grocery store. They come in a range of sizes.
This one is medium sized.
The easiest prep I have found is to cut the squash down the middle with your sharp chefs knife. I also cut off the core end so that it will stand up for me when I am ready to pull the meat out of it. I removed the seeds before cooking, but you don’t have to. For me it is easier. To cook, place the squash face down in a microwave safe dish, filled with about an inch of water. The cook time in the microwave can be 10 – 15 minutes depending on your microwave oven. I set mine for 10 minutes, but had to put it in for 5 more.
When the squash is ready, you should be able to pull the strands out with a fork. Pull the meat of the squash out all the way to the edge of the shell. See how that really resembles spaghetti?
My yield on my medium sized spaghetti squash was almost 2 quarts

My turkey chili recipe is over 10 years old. I found it in a Cooking Light magazine, pre interweb. I read several turkey chili recipes on line this morning in preparation for today, but none of them sounded as good as I know this one is. And here it is (with my notes):

Monterey Turkey Chili

Servings: 8

Ingredients:

2 tablespoons olive oil

1 green bell pepper, chopped (I used red because I like it better)

1 large onion, chopped, 3 celery ribs, chopped, and 2 large carrots peeled, and chopped small (I used Trader Joe’s MirePoix mix instead)

2 lbs ground turkey ( I bought 93% lean; 7% fat; but you can use the type with 1% fat if you like. Trader Joe’s only had 20 oz packages of turkey today. That wasn’t quite enough, but I didn’t want 40 ounces either, so I bought an 8 oz package of turkey bacon to add volume, and the added bonus of that smoky flavor).

2 cloves of garlic (I used 2 cubes of Dorot frozen minced garlic)

2 tablespoons chili powder, 1 tablespoon each of dried oregano, and cumin, then a pinch of cayenne pepper, which is optional (I used it).

8 oz can of chopped green chilies

15.5 oz can of white beans, drained, and rinsed

28 oz can of diced tomatoes

The original recipe calls for salt & pepper to taste, but I don’t add any. I like the flavors as is. They also have chopped cilantro as optional, but I opted out of it today.

My ingredients today

Directions:

Heat the oil in a dutch oven or stock pot until hot over high heat. Add the bell pepper, and mirepoix mix, and lower the heat. Saute until the onions are translucent, about 15 minutes (I added the turkey bacon during this first step so that it would caramelize a little and also season the vegetables).

Add the turkey and garlic, brown for about 10-15 minutes. For a chunkier chili, do not break it up with the spoon too much. Drain off the excess fat (no I didn’t).

Add the chili powder oregano, cumin, and cayenne pepper (optional), and saute for another minute.

Add the green chilies, beans, and tomatoes (including the juice).

Stir in the cilantro if desired. Simmer for 30-45 minutes, stirring to prevent sticking.

The original recipe also calls for optional fixings: grated cheddar cheese, chopped red onion, and sour cream. I will top mine with chopped scallions and a little light sour cream (plain non fat Greek yogurt will work perfectly as well).

The finished product. Love seeing the loads of veggies there.
The plated meal (without my fixings of chopped scallions and sour cream)

October is Breast Cancer awareness month. If you haven’t done so already, please schedule your yearly mammogram. Ask your doctor or radiologist about digital mammograms. They may cost a smidgen more, but they are more accurate. Mammograms save lives.

Thank you for stopping by today. Your comments, questions, and critiques are always welcome, as are your chili recipes!

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Make it a great week! Take care of YOU!

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On Topic – Dealing with Stress

If you attended your WW workshop this week, you discussed stress, and strategies for how to cope with it. My job situation has been a source of extreme stress for me for about a year now, and is not letting up. I have to say that this blog has been a therapeutic project for me. It keeps me accountable and focused on my journey and goal to not only continue to maintain my 50 lb weight loss, but to exceed it, and to continue to become physically stronger, and as fit as I can be. And hopefully, it allows me to inspire you to reach your weight, fitness, and overall health goals.

If you are new to the blog, please take a few minutes and scroll through the archives. There are many tips and inspirational stories to help you through life situations that may arise during your journey. Don’t allow yourself to be derailed. Remember why you started your journey in the first place.

It helps when you start to feel so stressed that you are on your way to a panic attack to avert your attention. First, breathe. Take a series of 5 second breaths in through your nose, and slowly exhale through your mouth. Feel your throat and jaw unclenching, and your stomach relaxing. Feel your body against the surface you are sitting on. Feel the cushions, feel your feet on the floor. Slowly you will feel centered again. This has been working for me while sleeping as well. When I wake up in the middle of the night, instead of following my head to all those dark places, I do this breathing exercise, and fall back asleep.

These are a couple of strategies that have worked for me lately. Other strategies are to get outside and go for a walk. Or go somewhere that makes you happy and meditate or read. Exercise. Go to a yoga or zumba class, or an aqua aerobics class. Be with people. If you are dealing with something really serious, seek out a professional to help you through.

Meal prep this week was a little more ambitious than usual. I was in the mood for fresh ideas. Again, I was inspired by recipes I found on the interwebs. Honestly, these days, why not?

Breakfast was found on FB. It’s Breakfast Stuffed Peppers from Recipe Rebels. Here is the link to the original recipe: https://www.thereciperebel.com/breakfast-stuffed-peppers-oven-or-slow-cooker/

Breakfast Stuffed Peppers Baby Boomer Mermaid Style
No matter what ingredients you use here, these are going to be gorgeous, tasty, and healthy

I wanted to keep this dish as low in calories and fat as possible, but to taste delicious, be nutritious, and full of protein. I used egg whites, defrosted, drained, and dried frozen spinach, chopped fresh scallions, and chopped fresh dill as my main ingredients. I seasoned with salt, pepper, and Trader Joe’s Umami Seasoning Blend, then added flax seed meal and chia seeds for their health benefits.

Lunch is salmon cakes! I’ve been wanting to make these for some time. I finally found a recipe that didn’t call for bread crumbs. Here is the link to the recipe I used (I actually followed this one, as I had never made these before): https://www.eatthis.com/salmon-cake-recipe/. I gave this a taste when done, and they are delicious! I would not change a thing in this recipe.

Healthy Salmon Cakes with Tzatziki on the side
Made with simple, clean ingredients.

I will pair this with Trader Joe’s Tomato and Roasted Red Pepper Soup to complete my lunch.

My morning snack this week will be a 2 point fruit flavored yogurt and a banana. My mid afternoon snack will be my favorite – a gala apple and a light string cheese. I also always keep shelf stable snacks in my handbag, as sometimes I get caught away from the office longer than expected, so need something handy. I want to mention that my game plan of smaller main meals, mixed with healthy snacks between meals has worked for me. The scale is going the direction I want it to go, and I never feel too full. I have come to hate that stuffed feeling. Smaller meals and snacks throughout the day keep me satiated, and feeling on my game. And goodness knows, I need to be on my game at work these days.

While doing my #sundaymealpreps, I often have the Food Network on in the background. Today The Kitchen had a segment on healthy smoothies with surprise ingredients. I wanted to share those with you, because they looked good to me:

https://www.foodnetwork.com/recipes/sunny-anderson/oatmeal-cookie-smoothie-5462885

https://www.foodnetwork.com/recipes/katie-lee/red-velvet-smoothie-5462883

https://www.foodnetwork.com/recipes/geoffrey-zakarian/zucchini-bread-smoothie-5462881

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I want to wish you all a wonderful and successful week. Take care of yourselves, my friends!

The Pictures Tell the Story

How I am maintaining my weight and taking care of myself during a very hectic time. High holidays, family time, crazy work days, pool time – making it work, and feeling blessed to be able to do it all.

Rosh Hashonah Dessert Fruit Bowl
featuring seasonal fruits and a special honey yogurt dip
The fixings for my fruit bowl and dip. Note the surprise ingredient for the honey yogurt dip: Chinese Five Spice Powder. A friend who bakes told me about this ingredient years ago. It adds that little something that causes guests to go “That is so good! What is that I’m tasting?”
One of the traditions of Rosh Hashonah is bringing new and unusual fruits and vegetables to the table, something no one has tried before. The kiwi berries and these delicious Moon Drops grapes were my contribution. My nephew also brought kiwi berries, but no one had seen these delicious new grapes. My niece took a look at them and said, “they look like fingers”, and kind of made a face. I put one on her plate, she ate it, and smiled from ear to ear. I found them in Trader Joe’s. If you haven’t picked them up, I hope you do before they go away.
Showing off my sister Cynthia’s beautiful home baked, hand crafted challahs. They are gorgeous and incredibly delicious. After apples and honey, round loaves of challah are the most recognizable food symbol of Rosh Hashanah.  The loaves are shaped into spirals or rounds symbolizing the continuity of Creation. The loaf on top is a raisin challah, and the one on the bottom is the apple challah, which she only makes for this holiday.

Last week I kept my meal preps super simple. I was short on time, but stayed on track with the easy sandwich below. Breakfast was non fat greek yogurt with berries at home with my chai tea and almond milk. I added satisfying mid morning snack which was a hard boiled egg and a banana. I had an apple with me too.

Turkey Breast sandwiches! But I rolled them into Ole Whole Wheat Tortillas instead of bread. I cleaned, dried, and stored the green leaf lettuce in a plastic bag to help dress the sandwich. The sauerkraut was my “side salad”.
I never did use the soup. I was traveling all week between my office and showroom, so it was very convenient having these sandwich fixings in my lunch bag with the frozen disc to keep everything fresh and cold.
https://olemex.com/products/whole-wheat-wrap/

It has been a busy weekend. Lots of pool time, and quality time with a good friend, so I didn’t have much time for prep today. Again, keeping it simple. Here is what I did –

Lentil and white bean salad. I took canned lentils and white beans and mixed them with Trader Joe’s Mirepoix Mix, which is pre cut carrots, onions, and celery. I have that over Trader Joe’s Power Greens and dres it with my simple WW red wine vinaigrette (1/3 c. each good olive oil, red wine vinegar, & water; 1/2 tsp each s & p; I added a little dried oregano and a cube of frozen minced garlic)
To go with my lentil salad I made chicken breast seasoned with a variety of middle Eastern spices. I’ll have a little hummus on the side.
For breakfast I will repeat the beet and yogurt idea I found on http://www.eatingwell.com.
http://www.eatingwell.com/recipe/270975/sweet-beet-raspberry-yogurt/

And that is IT for today! Thank you for letting me share my journey with you. Feel free to send me your comments, critiques, and meal prep ideas.

Have a great week, and take care of YOU!

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Recipe Inspiration from the Interwebs

I know, interweb is not a word. If you are an Alton Brown fan, as I am, you have heard it before. I for one am thrilled that Good Eats is back on The Food Network. No one explains food history, cooking techniques, or flavor profiles quite like Alton. Check it out when you get a chance. https://www.foodnetwork.com/shows/good-eats

Today’s meal prep was inspired by 2 recipes I found online this past week. Since the premise of my meal preps, besides being healthy and low calorie/ low WW points, is the utilization of my pantry. I utilized my pantry to the fullest today!

Starting with breakfast – I was inspired by http://www.pounddropper.com and her recipe for Egg and Sausage Breakfast Squares, which I spotted on FB. It looked super yummy. Here is her recipe: https://thepounddropper.com/egg-and-sausage-breakfast-squares/

My vegetarian egg white and sausage breakfast squares
https://www.bocaburger.com/products

Mine became a vegetarian version of her recipe idea. I had the Boca meatless crumbles in the house. I searched online for homemade breakfast sausage flavor profiles, and used a combination of a couple of the recipes that I found that fit with my taste and what I had in the cupboard. I sauteed the diced red onions until they became translucent, then added the crumbles and seasonings. I used a little bit of salt, pepper, paprika, caraway seeds, Italian seasoning, and granulated garlic. Use the seasoning combo that you like, and go light. Give it a taste. You can always add more seasoning, but you can’t take it out. I then poured 2 cups of liquid egg whites into a square baking dish. I added a couple of teaspoons each of ground flaxseeds and chia seeds (for the health benefits, as you can’t taste them in this dish), and for a bit of an earthy flavor, I added a few shakes of Trader Joe’s Umami Seasoning Blend https://www.traderjoes.com/digin/post/umami-seasoning-blend. I added in the crumble mixture, and put the pan in a preheated 350 oven for 30 minutes. My husband asked me if I was making pizza. That’s how good the house smelled.

For my lunch I was inspired by a Mediterranean style salad on kitchn.com https://www.thekitchn.com/mediterranean-chopped-salad-22943245.

The fixins for my desk lunch this week – Mediterranean salad

The original recipe calls for farro as the grain, but I had quinoa in the house, so that’s what I used. If you are not familiar with quinoa, it is a grain, but also a protein. https://www.activebeat.com/diet-nutrition/the-10-secret-health-benefits-of-quinoa/. I also switched up the greens. I used Trader Joe’s herb salad mix and baby spinach. The dark leafy greens are good for my anti-inflammatory diet.

The point I am getting at here, is that if you search the interwebs, you won’t run out of meal prep ideas. Just remember that the recipes are just a guideline. You can use what is handy, and substitute herbs and spices that please you. No need to go out and buy a ton of additional ingredients, unless you want to of course. Now that am out of quinoa, I will buy the farro. I want to try it.

Thank you for stopping by. Send me your meal prep ideas, and of course any comments, critiques, and questions. Make it a great week, and take care of YOU!

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Douse the Flames of your Aches and Pains

Like many of you, I have a good amount of inflammation in my body. I have been dealing with these various aches and pains caused by inflammation and natural deterioration for years. One of the best remedies for me was my 50 lb weight loss. For the last several years I have been eating cleaner, staying hydrated, and working on getting enough sleep, all of which are crucial to reducing inflammation in our bodies.

The other crucial component for curbing pain from inflammation is diet. In a nutshell, the foods to stay away from are sugar, processed fast foods, trans fats, refined carbs, and processed meats. It’s difficult with the fast pace of our lives today to completely stay away from these foods, but we certainly can keep this list in the backs of our minds, and eat them more moderately, or find viable healthier substitutes for them. That has been my goal. Following is a link to a comprehensive list of foods that are anti-inflammatory: https://www.eatthis.com/anti-inflammatory-foods/

In addition, here is the link to my Anti-Inflammatory Diet Pinterest board for you to peruse: https://www.pinterest.com/marshaleeg/anti-inflammatory-diet/

I take other preventative measures regarding my discomfort caused by inflammation and deterioration. I use arnica gel on my lower back every morning. It is a homeopathic product that is applied to the skin for pain and swelling. https://www.webmd.com/vitamins/ai/ingredientmono-721/arnica. At night I apply magnesium oil to the same area, which relaxes my muscles. https://www.healthline.com/health/magnesium-oil-benefits.

Every morning I do a combination of the stretches That were prescribed to me by my physical therapist a couple of years ago and yoga stretches that are good for the lower back (see that link in last week’s blog, “Full Throttle – Meal Prep”.) I also use a product called Inflamma-Less, which helps me a lot: https://irwinnaturals.com/products/inflamma-less. Many people swear by Turmeric supplements as well, but they aggravate my stomach, so they don’t work for me.

Meal prep this week consists of Asian flavors. Everything is low cal, low fat, veggie forward, and includes a good amount of protein. I made a fun salad with dark leafy greens and broccoli slaw topped with a mixture of fresh radishes, sugar snap peas, edamame, and shrimp. I’ll dress that with Trader Joe’s Spicy Peanut Salad Dressing.

This week’s lunch salad, Asian style

I also prepared Trader Joe’s Cauliflower Fried Rice mixture, and their Chicken Cilantro Mini Won Tons to go with my salad. I followed the directions on both, but I added Trader Joe’s Coconut Aminos to the cauliflower fried rice at the end for a little soy/ umami flavor. It came out delicious.

Also for lunch – Cauliflower fried rice with chicken cilantro mini won tons
The dark color on the cauliflower fried rice is from the coconut aminos I added to it.

Breakfast will be cottage cheese and blueberries with ground flax seeds and chia seeds mixed in. My mid morning snack will be a hard boiled egg and a small banana. My mid afternoon snack will be light string cheese and an apple. I also want to mention that I carry snacks with me in my handbag, just in case. I have been carrying a WW Turkey Stick (1 point/ 60 cal), a WW Sweet & Salty Nut Bar (2 points/ 80 calories) and a small bag of Emerald Almonds and Walnuts (3 points/ 100 calories). These have come in very handy. Sometimes you just don’t know how your day is going to end up.

Handy Healthy low cal/ point Snacks to keep in the car or in your bag

Thank you for joining the conversation! I appreciate your comments, critiques, and questions.

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Make it a great week! Take care of YOU!

Full Throttle – Meal Prep

It is very exciting for me to be back to work full time, and back to #mealprepsunday. Here is what I have going this week.

Gotta have my hot tea first thing in the morning
Early Breakfast at home: veggie egg white muffins with a side of turkey bacon

My day starts early. I am usually on the computer at home by 6 – 6:30, since many of my customers are on the east coast. Besides my hot mock chai latte, I like starting my day with veggie or fruit with protein. Last week with was nectarine crumble over plain non fat Greek yogurt. This week I went savory with veggie egg white muffins and turkey bacon. I drained and patted dry frozen spinach and roasted red peppers from the jar, and tossed them with pre-diced red onions, salt & pepper. I spooned that mixture into the muffin tin (2 for each day for a total of 10 muffins), and poured in the egg whites from the carton. Could not be easier. They baked in a 350 degree oven for 25 minutes. I let them cool to the touch, then carefully lifted them out of the pan with a butter knife and small rubber spatula.

Since I’m eating breakfast so early, I find myself getting hungry by 10 am. Last week I brought a hard boiled egg seasoned with “Everything but the Bagel” and fresh ground pepper, and a small banana. This week, I prepared small containers of cultured cottage cheese mixed with flaxseed meal and chia seeds. Because it’s a snack, not a meal, I just used 1/3 C cottage cheese to 1 tablespoon each of flax and chia seeds. Not gonna lie, the finished product is not pretty, so I didn’t photograph it. I did taste it though, and I like the nutty flavor that came out of it. Plus I get that punch of protein and the nutrients of the seeds. I am pairing that with a small organic banana.

Mid morning snack: Good Culture low fat cottage cheese with flax & chia seeds mixed in paired with a small organic banana
https://www.goodculture.com/#our-story-1

It’s still super hot outside, and oh so humid. I am so spoiled having grown up in So Cal where the weather is usually mild and dry. So it’s salad again. This week I’m going with Mexican flavors. I have a 1 lb boneless skinless chicken breast in the slow cooker with salsa, and seasoned with fresh ground black pepper, cumin, and dry oregano. That will be shredded, and paired with a salad of mixed baby greens, baby spinach, and broccoli slaw and pinto beans. The dressing is my own concoction of Bolt House Farms Ranch (my favorite) mixed with the same salsa the chicken is cooking in.

Mexican Chicken Salad for Lunch: shredded slow cooked chicken breast , mixed greens including broccoli slaw, and pinto beans dressed with salsa ranch. Notice in the background of the photo is my box of WW corn chips. Those will be the perfect accompaniment to this salad.
https://www.salsas.com/herdez/
https://www.bolthouse.com

I also have an afternoon snack planned, so I’m ready for my late afternoon water jog at the pool.

Simple afternoon snack: Protein and fruit. In this case light string cheese
and an organic Gala apple

I want to tell you about last night’s dinner. We always splurge just a little on Saturday nights, since I weigh in on Saturday mornings. We happen to love carnitas, and it had been a while since we had indulged. I had this interesting recipe on my “What’s for Dinner” Pinterest board: https://www.recipetineats.com/pork-carnitas-mexican-slow-cooker-pulled-pork/. I want to mention that I only started with about 2.5 lbs of pork shoulder, so I eyeballed the seasonings instead of measuring according to the recipe, including the fresh orange juice. I used just 1 orange instead of 2. It turned out perfectly.

Carnitas tacos with traditional toppings of fresh onions, cilantro, avocado, and salsa

I came across an article this week that I want to share with you. As you know, my workouts of choice are lap swimming and water jogging. I know that many of you have hesitations about the pool such as getting into a swimsuit in public, protecting your hair (these were big issues for me when I started), fear of putting your head in the water, making the time for swimming, to name a few. First I want to address the swimsuit issue – no one cares. No one will look at you at the neighborhood municipal pool or the pool at the gym. You are all there for the same reason. Frankly, the swimming community is very supportive and welcoming. As far as protecting your hair goes, there are good conditioners on the market you can apply before putting on your swim cap. By the way, if your hair has color on it, I recommend wetting it down with regular water before applying the conditioner for an extra layer of protection. Here is the conditioner that I use (from Amazon):

https://www.amazon.com/AquaGuard-Pre-Swim-Hair-Defense-Bottle/dp/B01BMYYHAG/ref=sr_1_1_sspa?hvadid=3527178819&hvbmt=bp&hvdev=c&hvqmt=p&keywords=aqua+guard&qid=1567985364&s=gateway&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyVkhXU1ZDMVFXQlBIJmVuY3J5cHRlZElkPUEwODM2NzIyMVMyTTRXWUxMT0RVMiZlbmNyeXB0ZWRBZElkPUEwNTU1MzczNVRRMDdJQ1RPUUVRJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ==

And here is the article. I hope it inspires you:

https://www.livestrong.com/article/13719762-swimming-for-exercise/

Being the amateur blogger that I am, I read a lot of blogs speaking to healthy lifestyle, weight loss, weight maintenance, and fitness. This one came into my inbox today. I have degeneration in my lower back, and actually do many of these stretches every morning, so wanted to share. I hope this inspires you as well:

https://mailchi.mp/skinnyms/tired-of-living-with-back-pain-try-these-helpful-yoga-moves?e=262b867f92

Thank you for stopping by. Have a great week, my friends.

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Meal Prep 101

Starting Over

It’s been about 3 months since I have done meal prep for breakfast and lunches. I kind of let it flow freely, and got creative with foods I already had in the house. My nectarines were aging, and not gracefully. Saturday morning I thought “stone fruit butter”, but then I got lazy about peeling all of the fruit, so I quartered them, took the stones out, of course, and placed them in my slow cooker with a little Splenda Brown Sugar, vanilla, and Chinese Five Spice (a great secret ingredient for sweet dishes, especially chocolate). I then added the rest of my canister of old fashioned oats to the mix, which was barely a half cup, now thinking “nectarine crisp”. I didn’t measure anything. Also, this wasn’t planned and I didn’t know how it would come out, so I didn’t even take any pics of the prep. It did turn out well! Today I topped my yogurt with it after I mixed ground flax seeds, chia seeds, and cinnamon into it. I also heated the bowl in the microwave for about 20 seconds to loosen up the mixture. It was delicious!

Breakfast Prep: Nectarine “crisp” over plain non-fat Greek yogurt that was mixed with cinnamon, ground flax seeds, and chia seeds. all slightly warmed in the microwave

Now for lunch prep: The previous week, I had bought Trader Joe’s Sesame Crunch Chopped Salad Kit and teriyaki baked tofu to go with it for the house. The salad kit was great, and was gone quickly. I had a little over half of the tofu left over. I also had 2 small chicken breasts in the freezer. I went back to Trader Joe’s and bought that delicious salad kit again, and broccoli slaw. Yesterday I marinated the defrosted chicken breasts in my husband’s famous teriyaki marinade, but I substituted the soy sauce with coconut aminos for less sodium. Here is the original recipe, which was actually invented by my husband’s best friend’s mother. It was his favorite as a kid, and we’re talking back in the 1960’s!

1/2 cup soy sauce (I used coconut aminos)

2 tablespoons oil (I used 1 tablespoon of extra virgin olive oil)

1 teaspoon yellow mustard

1 teaspoon ginger

2 cloves garlic

Fresh ground black pepper to taste

Added later by my husband, and used by me for my recipe: about a teaspoon of Sriracha Sauce.

I marinated my chicken overnight, but I would say it really needs 2-4 hours to work.

*Remember – recipes are made to be experimented with. Add and subtract ingredients as it suits you. The measurements can also be adjusted to your taste.

Chicken Fixings
This week’s lunch combo

And I have snacks prepped as well –

That’s it for today! Make it a great, albeit short work week!

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