Grain Free Meal Plan

Basic Meal Plan Week of June 5th copy

Download this week’s meal plan HERE

Last week I transitioned from vacation. Getting back into the swing of things was challenging but I still make progress. This week I am trying some new recipes along with some tried and true:

Chia Pudding (this week I am adding maple flavoring, vanilla, and cinnamon to my chia pudding)

Egg Cups

Thai Zucchini Collard Wrap (adapted from Inspiralized)

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Ingredients

  • For the wraps:
  • 5 large collard green leaves, stems removed
  • 1 large zucchini cut using a spiralizer
  • 1 medium cucumber cut using a spiralizer
  • 1/4 cup cilantro leaves
  • 1 large bell pepper, sliced thinly (1/4″ thick)
  • 1/2 cup shredded red cabbage
  • For the peanut sauce:
  • 1 teaspoon shredded ginger
  • 1 garlic clove, mashed to a paste
  • 1/2 cup creamy almond butter
  • 1.5 tablespoon fresh lime juice
  • 2 tablespoons soy sauce, low-sodium
  • 1 teaspoon honey
  • 2 tablespoons water

Instructions

  1. In a food processor, blend all of the ingredients for the peanut sauce until creamy. Set aside.
  2. Lay out a collard green leaf. Spread over with a heaping spoonful of the almond butter sauce and spread out, leaving 1″ around the corners for rolling. On top, add the zucchini, cucumber, cilantro, bell pepper and cabbage. Carefully roll like a burrito and secure with toothpicks. Repeat with remaining collard green leaves and then slice both in half and serve with any remaining peanut sauce for dipping.

 

Korean Beef Cauliflower Rice Bowl (adapted from Inspiralized)

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Ingredients

  • For the beef:
  • 1 pound ground beef, lean
  • 2 garlic cloves, minced
  • 1/2 cup diced yellow onion
  • 1 teaspoon freshly grated ginger
  • 3-4 tablespoons low sodium soy sauce
  • 1 teaspoon sesame oil
  • 1/2 teaspoon red pepper flakes
  • For the bowls:
  • 1 package of cauliflower rice
  • 1 teaspoon coconut oil, room temperature
  • 4 scallions, diced, white and green parts divided
  • salt and pepper, to taste
  • 2 tablespoons gochujang sauce or more (optional)
  • sesame seeds, to garnish (about 1/2 tablespoon)
  • 1 English seedless cucumber cut with a spiralizer

Instructions

  1. Heat a large nonstick skillet over high heat. Once skillet is hot, spray with cooking spray and add the ground meat. Breaking the meat up with a wooden spoon, cook the meat until cooked through and browned, 5-7 minutes. Add in the garlic, onion, and ginger and season with salt and pepper, cooking for 1 minute or until fragrant.
  2. Add the soy sauce, sesame oil and red pepper flakes to the skillet and stir well to combine. Cover the skillet and lower the heat to a simmer. Cook for 10 minutes to let the flavors develop.
  3. Meanwhile, prepare the rice.  Place a medium skillet over medium-high heat and add in the coconut oil. Once oil melts, add in the white parts of the scallions. Cook for 5 minutes or until scallions soften. Add in the califlower rice and season with salt and pepper. Cook for another 3 minutes or so just to heat the rice through and soften to your preference.
  4. Divide the rice into bowls. Top with the beef and place a dollop of the gochujang sauce (about 1/2 tablespoon/bowl). Garnish the beef with sesame seeds. Top with cucumber noodles and serve.

 

How I make my “bread for Sandwiches (I always toast)

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Buffalo Chicken Meatballs

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Ingredients
  • 1.5 lb ground chicken
  • ¾ cup almond meal
  • 1 tsp sea salt
  • 2 garlic cloves, minced
  • 2 green onions, thinly sliced
  • 2 tbsp ghee
  • 6 tbsp hot sauce
  • 4 tbsp butter
  • chopped green onions, for garnish
  1. In a large bowl, combine chicken, almond meal, salt, minced garlic cloves, and green onions.
  2. Use your hands to combine everything together, but be careful not to overwork the meat.
  3. Grease your hands with ghee or coconut oil, then shape the meat into balls 1-2 inches wide.
  4. Set your Instant Pot to sauté setting and add ghee.
  5. Working in batches, gently place the chicken meatballs in the Instant Pot to brown them. Turn them every minute until all sides are brown.
  6. While the meatballs are browning, combine hot sauce and butter and heat them in the microwave or the stove top until the butter is completely melted. Use a spoon to stir. This is your buffalo sauce.
  7. Place all the browned meatballs in the Instant Pot, then pour the buffalo sauce evenly over the meatballs.
  8. Screw on the lid to the Instant Pot, make sure that the pressure valve is set to “sealing,” then set it to “Poultry.”
  9. Once the meatballs are finished cooking (about 15-20 minutes), the Instant Pot will beep. If you are eating right away, hit “Cancel” then release the pressure valve, making sure your hand is away from the opening where the steam escapes. If not, the Instant Pot will automatically switch to the “Warm” setting for the next 10 hours and the pressure will slowly lower on its own.
  10. Serve over rice, cauliflower rice, zoodles. or just eat on its own!

 

Cauliflower Crust Pizza

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