Danielle here, taking over the blog this week! This week was a busy one, but in a great way. Chris and I started our first week as Junior Varsity Girls Lacrosse coaches! (Go Cougars!) Some of the girls trained with Chris in the off season to prepare for the conditioning requirements for tryouts, and their hard work paid off! They all looked great on their first day, impressed the varsity coach with their conditioning, and they weren't very sore the next day.

This week, my family also received some amazing news. After months of radiation, a few hospital stays, a stint in rehab, and not to mention the tireless efforts of care-giving and love from my Grandmother, my Grandfather is cancer free! We had the opportunity to spend a good amount of time together in November when Grandpa was transitioning back into his home after about 2 months in a rehab facility. While I was there, Grandma made this amazingly delicious and healthy flounder recipe. So in light of this great news, I'm going to share it with you!

One of my patient's this week surprised me with an array of herbs! She thought we could use them for our meal prep plans. It means so much to me that she thought of us. She too has been working on meal prepping around a diet that she has had some great success with. I believe it is called The Fast Metabolism Diet by Haylie Pomroy (if your interested in checking it out). My patient tells me how great all of the recipes are, and that she has been feeling really good while on it. I picked a recipe that I'm pretty sure follows her diet, as well as incorporates her herbs. I also happen to know that she loves mustard, so the Lemon Basil Vinaigrette is for her! I'll be using the dressing on salads for lunch this week.

Quinoa Veggie “Fried Rice”

http://damndelicious.net/2012/10/19/quinoa-veggie-fried-rice-and-a-giveaway/?crlt.pid=camp.VNZTSLV757fU

Yield: 4 Servings, Prep Time: 10 minutes, Cook Time: 20 minutes, Total Time: 30 Minutes

Ingredients

  • 2 tablespoons olive oil, divided
  • 2 large eggs, beaten
  • 2 cloves garlic, minced
  • 1 small onion, diced
  • 8 ounces mushrooms, sliced
  • 1 head broccoli, cut into florets
  • 1 zucchini, chopped
  • 1/2 cup frozen corn
  • 1/2 cup frozen peas
  • 2 carrots, peeled and grated
  • 3 cups cooked quinoa
  • 1 tablespoon grated fresh ginger
  • 3 tablespoons soy sauce
  • 2 green onions, sliced
  • Sriracha, for serving

Directions:

  1. Heat 1 tablespoon olive oil in a medium skillet over low heat. Add eggs and fry until cooked through, about 2-3 minutes per side, flipping only once. Let cool before dicing into small pieces.
  2. Heat remaining 1 tablespoon olive oil in a large skillet or wok over medium high heat. Add garlic and onion, and cook, stirring often, until onions have become translucent, about 4-5 minutes.
  3. Add mushrooms, broccoli and zucchini. Cook, stirring constantly, until vegetables are tender, about 3-4 minutes.
  4. Add corn, peas, carrots and quinoa. Cook, stirring constantly, until heated through, about 1-2 minutes.
  5. Add ginger and soy sauce, and gently toss to combine. Cook, stirring constantly, until heated through, about 2 minutes.
  6. Stir in green onions and eggs.
  7. Serve immediately, drizzled with Sriracha, if desired.

Slow Cooker Chicken and Sweet Potato

http://www.primaverakitchen.com/slow-cooker-chicken-sweet-potato/

Yield: 4 servings, Prep time: 10 mins, Cook time: 4 hours, Total time: 4 hours 10 mins

Ingredients

  • 1 tablespoon olive oil 
  • 2 tablespoon butter
  • 6 Bone-in, skin-on chicken thighs
  • ½ tsp. sea salt
  • ¼ tsp. pepper
  • Cooking oil spray
  • 1.5 lbs. sweet potatoes, cut in small pieces
  • 1 tablespoon fresh rosemary, chopped (save some for garnishing)
  • 4 cloves garlic, minced

Directions:

  1. In a skillet over medium high add olive oil and butter.
  2. While the butter is melting, season chicken with salt and pepper, to taste.
  3. Add chicken, skin-side down, and sear both sides until golden brown. Set chicken aside.
  4. Grease the slow cooker pot with cooking spray and place sweet potatoes into it.
  5. Stir in garlic and rosemary and season with salt and pepper.
  6. Add chicken to the slow cooker in an even layer.
  7. Cover and cook on high for 3-4 hours or low for 6-7 hours.
  8. If you think your sweet potato is already cooked after 3 hours, remove the sweet potato to avoid it from becoming soggy and keep cooking the chicken for one hours more or until it is cooked through. The chicken is cooked when it reaches an internal temperature of 165 degrees F.
  9. Garnish with fresh rosemary before serving.

Apple Cinnamon Baked Oatmeal Recipe

http://www.rachelcooks.com/2017/03/01/baked-oatmeal-recipe/

Yield: 4 servings, Prep Time: 10 minutes, Cook Time: 50 minutes, Total Time: 60 minutes

Ingredients:

  • 1 cup steel-cut oats
  • 2 cups skim milk or almond milk
  • 1 large apple, chopped
  • ¼ cup coconut sugar
  • 2 tablespoons chia seeds
  • 2 tablespoons ground flax seeds
  • 1 tablespoon coconut oil, melted
  • 1 1/2 teaspoons ground cinnamon
  • 1 teaspoon pure vanilla extract vanilla
  • 1/2 teaspoon ground nutmeg
  • Pinch of salt

Directions:

  1. Preheat oven to 375 degrees Fahrenheit and grease a 9x13 (or slightly smaller) pan with nonstick baking spray or coconut oil spray.
  2. Mix all ingredients in a large bowl until combined.

Pour into prepared pan and bake for 45-50 minutes or until set and golden brown. Serve warm with milk or yogurt.

Lemon Basil Vinaigrette

http://www.theharvestkitchen.com/lemon-basil-vinaigrette/

Total Time: 10 minutes

Ingredients:

  • 3 tablespoons fresh basil, sliced
  • 1 clove garlic, minced
  • 4 tablespoons parmesan cheese, grated
  • 1-1/2 tablespoons Dijon mustard
  • 4 tablespoons fresh lemon juice
  • 1/2 cup extra virgin olive oil
  • salt and freshly ground black pepper to taste

Directions:

  1. Place basil, garlic, parmesan cheese, mustard and lemon juice in a blender.
  2. Pulse a few times, then slowly pour the olive oil in the blender.
  3. Continue to blend until vinaigrette is smooth.
  4. Refrigerate for 1 hour before serving

Zesty Flounder (from Grandma’s Cookbook)

Recipe Author: Pauline Philips-Zabel

Yields: 2 servings, Prep Time: 10 minutes, Cook Time: 20 minutes, Total Time: 30 minutes

Ingredients:

  • 2 Tbsp minced cilantro
  • 2 Tbsp Dijon mustard
  • ¼ cup + 2 Tbsp plain dried bread crumbs
  • 2 Eight ounce flounder fillets
  • 3 Tbsp salsa
  • 2 Tbsp Parmasean cheese

Directions:

  1. Preheat oven to 3500 F, spray a 12 x 8” baking pan with nonstick cooking spray
  2. On a dinner plate, combine the cilantro, mustard, and 2 Tbsp of water. Place the breadcrumbs on a second dinner plate. Dip each fillet in the mustard mixture, then in the bread crumbs, coating both sides.
  3. Place the fillets in the pan. Top each with salsa, and sprinkle with cheese. Bake until the fish is opaque, about 20 minutes

Shopping List

  • 2 Eight ounce flounder fillets
  • 6 Bone-in, skin-on chicken thighs
  • 3 cups cooked quinoa
  • 1 cup steel-cut oats
  • 2 cups skim milk or almond milk
  • ¼ cup coconut sugar
  • 3 tablespoons soy sauce
  • Sriracha, for serving
  • 2 tablespoon butter
  • 1-1/2 tablespoons Dijon mustard, 2 Tbsp Dijon mustard
  • 4 tablespoons fresh lemon juice
  • Olive Oil
  • Minced Garlic
  • 2 tablespoons chia seeds
  • 2 tablespoons ground flax seeds
  • 1 tablespoon coconut oil, melted
  • ¼ cup + 2 Tbsp plain dried bread crumbs
  • 3 Tbsp salsa
  • 2 large eggs, beaten
  • 1 small onion, diced
  • 2 green onions, sliced
  • 8 ounces mushrooms, sliced
  • 1 head broccoli, cut into florets
  • 1 zucchini, chopped
  • 1/2 cup frozen corn
  • 1/2 cup frozen peas
  • 2 carrots, peeled and grated
  • 1 tablespoon grated fresh ginger
  • 1.5 lbs. sweet potatoes, cut in small pieces
  • 1 large apple, chopped
  • 1/2 teaspoon ground nutmeg
  • 3 tablespoons fresh basil, sliced
  • 4 tablespoons parmesan cheese, grated
  • 2 Tbsp minced cilantro
  • 2 Tbsp Parmasean cheese
  • 1 tablespoon fresh rosemary, chopped (save some for garnishing)
  • 1 1/2 teaspoons ground cinnamon
  • 1 teaspoon pure vanilla extract vanilla
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