Diet

Scott's Eating Plan

Drink Lots of water THROUGH OUT the day (may use doTerra's Slim & Sassy in water)

***Consider:  a healthy gut is going to digest and assimilate foods better!  This will give you better results with regards to fat loss and muscle retention.   So...

  • oil pull 5-20 minutes first thing every morning (I prefer to use coconut oil)
  • eat lacto-fermented vegetables every day (sauerkraut, Bubbie's Pickles,...)
  • consider taking a probiotic
  • consider taking a fiber supplement with lots of water

 Snacks:

  • Vegetable Juice:  cucumber, beets, carrots, celery, ginger, cayenne, (NOT fruit juice! -- you want low sugar)
  • Carrots, jicama, celery, peppers, broccoli, cauliflower & cucumbers with hummus, guacamole or salsa
  • Bubbie's Pickles & sauerkraut

Extras:

  • Organic pastured butter
  • Celtic Sea Salt
  • Coconut oil


No fruit or grains.  Veggies are key -- sweet potatoes are awesome!


**consider the benefits of waiting 3 hours between meals - the body is able to completely digest and then have some time off from digestion to work on some other important jobs! (Such as restoration, healing, rejuvenation...)


FRIDAY:

Breakfast:

Lunch:

Dinner:

Snack: veggies and salsa

 

SATURDAY

Breakfast:

Lunch:

  • Leftovers from yesterday -- should be better the second day!!

Dinner:

SUNDAY

Breakfast:

Lunch:

  • Soup (from yesterday) with
  • Purple Cabbage Salad

Dinner:

  • Fajita Chicken and
  • Easy Tomato Salad -- serve as a taco bowl with Cabbage, cilantro, onions, tomatoes and avocados OR wrap in a Cabbage leaf as a taco shell.   

**Remember...heavy on the vegetables, light on the meat

  

MONDAY

Breakfast:

  • Quinoa with 1-2 Eggs

Lunch:

  • Tomato Salad &
  • sweet potato

Dinner:

TUESDAY

Breakfast: 

  • Sweet potato with butter and Celtic sea salt may add a little drizzle of honey

Lunch:

  • Coleslaw and
  • 1-2 hard boiled eggs (or last night's chicken)

Dinner:

WEDNESDAY

Breakfast:

  • Quinoa with 1-2 over easy eggs

Lunch:

  • Yesterday's salads

Dinner:

THURSDAY

Breakfast:

  • Sweet potato with 1-2 eggs

Lunch:

  • Soup and salad from yesterday

Dinner:

FRIDAY

  • Repeat last Friday's meals

SATURDAY

  • **fast until dinner
  • Drink lots of water and vegetable juice (low in sugar)

Honey Garlic Chicken

EASY HONEY GARLIC CHICKEN

Serves: 6

INGREDIENTS

6 chicken thighs, bone in or out, with or without skin* (or breasts or both)

Salt and pepper, to season

2 teaspoons garlic powder, to season

6 cloves garlic, crushed (or garlic powder)

⅓ cup honey

¼ cup water (or chicken broth)

2 tablespoons rice wine vinegar

1 tablespoon soy sauce

 

 

INSTRUCTIONS

this is how I make it super easy:

- Put all ingredients in the Instant Pot

select "poultry"

adjust time to 12 minutes.

that's it!!!  SO easy! (and quick)

 

 

OR

 

 

Season chicken with salt, pepper and garlic powder; set aside.

Heat a pan or skillet over medium high heat; sear chicken thigh fillets or breast fillets on both sides until golden and cooked through.

FOR BONE IN THIGHS:

Reduce heat after searing on both sides, cover skillet with a lid and continue cooking until the chicken is cooked through, while turning every 5 minutes until done. Alternatively, see notes for oven method.

Drain most of the excess oil from the pan, leaving about 2 tablespoons of pan juiced for added flavour.

FOR SAUCE:

When chicken is done and cooked through, arrange chicken skin-side up in the pan (if cooking with skin); add the garlic between the chicken and fry until fragrant (about 30 seconds). Add the honey, water, vinegar and soy sauce. Increase heat to medium-high and continue to cook until the sauce reduces down and thicken slightly (about 3-4 minutes).

Garnish with parsley and serve over vegetables, rice, pasta or with a salad.

NOTES

*For chicken breasts: use 3 breasts, sliced horizontally in half. Sear breast fillets on each side until golden and cooked through (about 6 minutes per side, depending on the thickness of your fillets). Continue directions from the sauce, onwards.

**For oven baked, bone-in thighs: Preheat oven at 400°F or 200°C. Sear chicken in an oven proof skillet or pan, skin side down first for 3 minutes. Flip and sear for a further 3 minutes until browned each side. Then bake in the oven for a further 20-25 minutes, until completely cooked through and no longer pink inside. Continue directions from the sauce, onwards.

Mashed Chick Pea Salad

 

 

MASHED CHICKPEA SALAD

INGREDIENTS

1 (15 oz) can of chickpeas (garbanzo beans) drained and rinsed

2 stalks of celery, chopped small

1/3 of a small apple, chopped small

1/4 cup red onion, chopped small

1 medium carrot, shredded

1/2 cup kale, de-stemmed and torn into small pieces

2 tablespoons fresh cilantro

2-3 heaping tablespoons of dijon, more as needed - I used a mix of spicy dijon with stone-ground

1/2 teaspoon minced garlic

fresh juice from 1/2 of a lemon

1.5 tablespoon sunflower seeds

sea salt salt and pepper, to taste

 

 

 

INSTRUCTIONS

In a food processor, pulse the chickpeas a few times until blended but the mixture still has chunks for texture. You can also mash them in a bowl with a potato masher.

Transfer to a bowl with the rest of the ingredients and mix thoroughly until well combined. Adjust salt and pepper to your liking.

Enjoy!

NOTES

You can sub any mustard you like. Adjust the lemon juice to your liking (sometimes less is more with lemon juice).

Grilled Veggies

Ingredients


2 tablespoons cocnut oil

LOTS of onions (any kind)

spiralized sweet potatoes

crinkle cut butternut squash

broccoli

cauliflower

asparagus tips

mushrooms

...

2 tablespoons Organicville Terriyaki Sauce

Celtic Sea Salt to taste


melt 2 tablespoons coconut oil in pan

add onions and cooktl transluscent and slightly browning

add remaining vegetables and cook for several minutes until soft

add mushrooms, terriyaki sauce and salt

cook another 2 minutes. 

cover and remove from heat

enjoy!

Fajita Chicken

Easy fajita chicken recipe in a crock pot!


Ingredients


• 3-4 Chicken breasts or 5-6 thighs

• 11/2 cups of salsa of choice (look for no artificial ingredients or sugar or make your own)

• 2 teaspoons each of: onion powder, garlic powder, salt, pepper, chili powder, cumin – or more to taste

• Optional if serving as a salad: lettuce or spinach, tomatoes, avocado, sour cream, salsa



Instructions

Put chicken in slow cooker and sprinkle with spices.

Pour salsa over the chicken.

Cook on low for 7-8 hours (check after 5 as temp can vary a lot) until tender. Shred with forks before serving.

When done, let cool slightly and serve over salad with desired toppings or use alone

Purple Cabbage Salad

 

Purple Cabbage Salad

 

Ingredients:

3 Tbsp. cold-pressed olive oil

3 Tbsp. lemon juice + zest

1 Tbsp. liquid sweetener (raw honey or maple syrup)

1 clove garlic, minced

1 tsp. ground cinnamon

2 tsp. ground cumin

pinch cayenne, if desired

2 tsp. rosewater (optional, but delicious)

1 ½ tsp. sea salt (to taste)

 

1 cup / 140g pumpkin seeds

1 red cabbage /1kg

1 cup / 150 g dried black mission figs, chopped

1 bunch purple carrots / 500g (regular orange carrots are fine)

1 cup each chopped parsley and mint, leaves only

 

Directions:

1. Whisk all dressing ingredients together and set aside.

2. Using a mandoline or very sharp knife, slice the cabbage as thinly as possible. Place in a very large bowl. Slice the carrots horizontally into rounds, or as desired, add to cabbage. Wash the herbs well, spin dry, dice the parsley (including stems) and mint (leaves only). Add to the bowl.

3. In a dry skillet over medium heat, lightly toast the pumpkin seeds until fragrant. Remove from heat and set aside.

4. Pour dressing over the veggies and herbs and toss well to coat. Add pumpkin seeds and fold to combine. Season to taste (the salad may need more salt at this point). Let stand at room temperature for about 30 minutes, toss before serving and enjoy.

Mediterranean Millet Salad

Mediterranean Millet Salad 

Ingredients

⅔ cup dry millet

chopped bell peppers

chopped cucumber

chopped onions

chopped tomatoes

1 can chickpeas, drained

⅓ cup pitted olives (optional)

1.5 cups fresh chopped Italian parsley

⅓ cup crumbled soft goat or feta cheese

4 tbsp fresh lemon juice

2 tbsp extra virgin olive oil

½ tsp Dijon mustard

Salt and pepper to taste

 

Instructions

Bring 1-1/3 cups water to a boil in a medium sized pot. Once it is boiling, add the dry millet, cover, and reduce heat to a simmer. Cook for about 20 minutes, or until water is absorbed. Remove from heat and let cool, then place in fridge for 1 to 24 hours.

 

In a large bowl combine the cooled millet, chickpeas, olives, sun dried tomatoes, parsley, and goat cheese. Mix all together.

 

Dressing:

Whisk together the lemon juice, olive oil, mustard, salt and pepper in a small dish and pour over the salad.

OR

Too with balsamic and Italian Dressing

 

Store in the fridge for 4-5 days.

Lemon CIlantro Quinoa Salad

Lemon Cilantro Quinoa Salad

Ingredients:

1/2 C. dry quinoa

2 C. vegetable broth

1 can garbanzo beans (drained and rinsed)

1 c. cherry tomatoes cut in half

2 avocados diced

2 C. spinach

1 bunch cilantro

1/4 C. onion

2 small cloves garlic

For the dressing:

Juice of 2 lemons

zest of 1 lemon

2 tsp. dijon mustard

2 tsp. olive oil

1 tsp. agave nectar

1/2 tsp. cumin

dash of salt and pepper

 

 

Directions:

1. Make your quinoa first. Soak the quinoa in a pot in the veggie broth for about 15 minutes. After that, turn on the heat to medium high and let the quinoa come to a boil. Once it boils, reduce heat to medium/low and let quinoa simmer. Stir every so often, and cook quinoa for about 20-25 minutes just until the liquid absorbs. You don’t want it completely dried out, so when there is just a TINY amount of liquid left in the pot, remove it from heat and put a lid on it. Set it aside, and make the rest of the salad.

Your quinoa will look similar to this when it’s all done:

 

2. In a food processor, add your spinach and cilantro. Make sure to wash you greens.

 

3. Process the greens until they are finely mince. You can do this by hand as well if you don’t have a food processor.

 

4. Add the greens to a bowl, and set aside. Next take your onion and garlic and finely dice those (I do this in the food processor to), and add to the greens mixture. Next add your chickpeas and stir until everything is combined and coated. If the quinoa is cooled, you can add it to the chickpea mixture next.

5. Make your dressing by whisking all the ingredients together. Pour over salad, and mix until combined. Add in tomatoes and avocado and mix. Set in fridge for about 10-15 minutes before serving so the flavors set.

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Curried Butternut Squash Soup


INGREDIENTS:


2 – 2 ¼ pounds butternut squash, chopped into small chunks

1 large yellow onion, diced

2 granny smith apples, diced

2 carrots, cut into chunks

2 tablespoons light brown sugar

1 tablespoon salt

1 teaspoon black pepper

2 bay leaves

1 tablespoon curry powder (mild or hot and more to taste)

¼ teaspoon cinnamon powder

1 teaspoon fresh minced ginger

1 tablespoon minced garlic

2 cups vegetables (or chicken) broth

½ cup 1/2 & 1/2 OR heavy cream (plus more to thin soup to preference) OR for a little version, use milk


Directions

DIRECTIONS:


Spray a 7-8 quart dutch oven with nonstick cooking spray. Add the butternut squash, onions, apples, carrots, sugar, salt, black pepper, bay leaves, curry powder, cinnamon, ginger, garlic, and vegetable broth. Allow the soup to cook on the low heat setting for 7-8 hours or on the high heat setting for 4-5 hours.

The butternut squash is done when you can easily pierce it with a fork. Using an emersion blender, or by pouring the soup in batches into a blender, blend the soup. Make sure to cover the lid with a towel and press down if using a regular blender.

Stir in the cream and adjust the curry powder, salt, and pepper to your liking.

Slow Cooker Coconut Sweet Potatoes

Ingredients

• 2 1⁄2 pounds sweet potatoes, peeled and cut into 1 inch chunks

• 1⁄4 cup evaporated cane juice crystals/cane sugar (or brown sugar or honey) -- optional

• 1⁄4 cup flaked coconut

• 2 tablespoons chopped pecans (optional) & raisins

• 1⁄2 teaspoon cinnamon

¼  teaspoon nutmeg

• 1 teaspoon salt

• 1 teaspoon vanilla

• 2 tablespoons melted butter or sliced

 

 

Directions

 

In a greased 4 quart crock pot, combine sweet potatoes, sweetener, coconut, pecans, cinnamon, salt, and vanilla. Toss to coat. Pour butter evenly over the top.

Cover and cook on low for 4-6 hours or until potatoes are done.  If using the Instant Pot (see below), cook on slow cook for approximately 3 hours.   

Stir mixture to coat and then serve.

Yield: 6 servings

Notes:

-If you want a sweeter version of this recipe, drizzle each serving with a bit of pure maple syrup.

- Vanilla is yummy in this.

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Broccoli Salad

Ingredients

  • 2 large bunches of broccoli
  • 1/2 white onion
  • 1 cup roasted or sprouted almonds, chopped roughly 
  • 3 Tablespoons raw honey
  • 2 Tablespoons apple cider vinegar
  • 1/4 cup olive oil
  • salt to taste

 

Directions

  • Cut the broccoli into very small pieces  
  • Dice onion
  • Combine broccoli, onions and roughly chopped almonds.
  • In a pint-sized jar combine raw honey, apple cider vinegar, and olive oil. Cover tightly, shake, and pour over salad.
  • Toss well & sprinkle with sea salt to taste
  • Allow to marinate in the refrigerator at least 30 minutes before serving. This may also keep in the refrigerator overnight.

Quinoa Breakfast Bowl

 

Ingredients

1 cup uncooked quinoa

2 cups (470 ml) almond milk

1 Tbs maple syrup

fresh fruits: strawberries, raspberries, blue berries, blackberries

nut butter for sprinkling, optional

cacao nibs, optional

 

 

Instructions

 

Cook the quinoa according to the manufacturer's instructions.

 

Drizzle with honey or maple syrup ***though for weight loss, i would omit this. 

Top with berries (in moderation) and cacao nibs.

Butternut Squash Lasagna

Usually before the holidays my family enjoys better than my usual meals! ;0)  I practice the dishes I plan to prepare.   So, the other day I made one of my Christmas favorites, Butternut Squash Lasagna!  Mmmmm!

Here's the recipe if you're interested:

**Sadly, my photos don't do it justice!  I promise it tastes better than my photos look ;)

 Butternut Squash Lasagna

Ingredients

  • 1 tablespoon olive oil
  • 1 (1 1/2 to 2-pound) butternut squash, peeled, seeded, and cut into 1-inch cubes
  • Salt and freshly ground black pepper
  • 1/2 cup water
  • 3 amaretti cookies, crumbled
  • 1/4 cup butter
  • 1/4 cup all-purpose flour
  • 3 1/2 cups whole milk
  • Pinch nutmeg
  • 3/4 cup (lightly packed) fresh basil leaves
  • 12 no-boil lasagna noodles
  • 2 1/2 cups shredded whole-milk mozzarella cheese
  • 1/3 cup grated Parmesan

Directions

Heat the oil in a heavy large skillet over medium-high heat. Add the squash and toss to coat. Sprinkle with salt and pepper. Pour the water into the skillet and then cover and simmer over medium heat until the squash is tender, stirring occasionally, about 20 minutes. Cool slightly and then transfer the squash to a food processor. Add the amaretti cookies and blend until smooth. Season the squash puree, to taste, with more salt and pepper.

Melt the butter in a heavy medium-size saucepan over medium heat. Add the flour and whisk for 1 minute. Gradually whisk in the milk. Bring to a boil over medium-high heat. Reduce the heat to medium and simmer until the sauce thickens slightly, whisking often, about 5 minutes. Whisk in the nutmeg. Cool slightly. Transfer half of the sauce to a blender*. Add the basil and blend until smooth. Return the basil sauce to the sauce in the pan and stir to blend. Season the sauce with salt and pepper, to taste.

Position the rack in the center of the oven and preheat to 375 degrees F.

Lightly butter a 13 by 9 by 2-inch glass baking dish. Spread 3/4 cup of the sauce over the prepared baking dish. Arrange 3 lasagna noodles on the bottom of the pan. Spread 1/3 of the squash puree over the noodles. Sprinkle with 1/2 cup of mozzarella cheese. Drizzle 1/2 cup of sauce over the noodles. Repeat layering 3 more times.

Tightly cover the baking dish with foil and bake the lasagna for 40 minutes. Sprinkle the remaining mozzarella and Parmesan cheeses over the lasagna. Continue baking uncovered until the sauce bubbles and the top is golden, 15 minutes longer. Let the lasagna stand for 15 minutes before serving.

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*When blending hot liquids: Remove liquid from the heat and allow to cool for at least 5 minutes. Transfer liquid to a blender or food processor and fill it no more than halfway. If using a blender, release one corner of the lid. This prevents the vacuum effect that creates heat explosions. Place a towel over the top of the machine, pulse a few times then process on high speed until smooth.

 

Recipe from FoodNetwork.com

**Note: I didn't use no-boil noodles.   I used brown rice Lasagna noodles and it turned out great!  

Enjoy! 

Merry Christmas!