Menu Planning Toolkit
Do you get overwhelmed planning your meals for the week? Not always sure what is healthy and what is not? Tired of picky eaters?
I’ll help you eliminate the stress and take control of your family meals! I am offering a Family Value Pack which includes four health coaching sessions and my new Meal Planning Toolkit! Feel organized, empowered and enlightened when you don’t have to worry about what’s for dinner every day!
Individual Health Coaching Programs
Are you run down, tired and can’t concentrate? Want to feel in control of your health?
Email or call Tracey Miller now for a free 45-minute health consultation to learn how a health coach can help you! Contact: email@example.com or 603-380-1080.
It’s funny how food companies and modern conveniences have made it so much easier to put food on the table quickly, but many people still don’t have time to prepare a meal and sit down for dinner.
Fifty years ago it was probably every woman’s dream to not have to spend time in the kitchen making dinner every night. Now we don’t have to. We can take out Chinese, Italian, Indian. We can heat up a frozen lasagna in minutes. We are so fortunate to have food at our fingertips at all times!
But dinner time is more than just about the food and it’s about more than just fast food. It’s downtime in a time when kids and adults are overscheduled. It’s a time to be creative. It’s a time to talk about the day, and chop a carrot, or boil water. It can be mindless, but it can be meaningful. It’s also a time to teach your kids to cook!
Food provides an opportunity to teach kids to nourish themselves , build their bones, muscles and every living cell in their body. It also provides an opportunity to build self esteem, discipline, confidence and creativity as kids start making decisions for… Read more »
Kimberly Meyer is the director of community operations for the Southern District YMCA in Exeter, New Hampshire. She is a single parent with four children: Ashleigh, 16; Karly, 13; John, 9; and Kathryn, 8.
When it comes to feeding four kids, Kimberly says that having a plan is critical. As a single parent, she has experienced the 5:00 p.m. panic of not knowing what’s for dinner, so she works hard to prevent the anxiety of last-minute meals.
“My biggest challenge is being intentional about planning,” Kim says. “The weeks that I feel like I’m doing the best job are when, on Sunday night, I pull out my Cooking Light and I pick out my menu and plan it. The weeks that I struggle are the weeks that I’m busy and don’t take the opportunity to plan ahead. It’s like anything in life: The better we plan, the better things tend to go.”
If you’re facing a similar battle, she offers this advice: Have some sort of healthy go-to dish that you can whip out at a moment’s notice. For Kimberly, it’s organic marinara sauce with pasta, turkey meatballs, and a frozen bag of vegetables.
Kimberly says… Read more »
I laid down with my eight-year-old daughter last night to help her get to sleep. She wanted no part of any shut eye. So, I promised her pancakes in the morning for breakfast if she stopped talking and started sleeping. Within minutes she was out like a light!
I’m not a fan of pancakes because most pancakes are just highly processed flour. These pancakes, using almond flour, stick to your ribs and are low on the glycemic index so they won’t spike your blood sugar. And, kids love ‘em! I cook them in coconut oil to give them even more flavor.
The recipe is derived from Elana’s Pantry, Gluten-Free Almond Flour Cookbook. I’ve varied the recipe slightly to use maple syrup as the sweetener instead of agave and adding in half a banana to decrease the amount of maple syrup. My daughter love them. If you’re lucky you’ll have some left over that you can freeze and reheat in the toaster.
2 large eggs 1/8 cup maple syrup 1/2 banana 1 tablespoon vanilla extract 1/4 cup water 1 1/2 cups blanched almond flour (I use Bob’s Red Mill) 1/2 teaspoon salt 1/2 teaspoon baking soda 1 tablespoon arrowroot powder
… Read more »
These super rich chocolate brownies are a perfect guiltless treat for Valentine’s Day. Some sweet potato bumps up the nutrient content and the coconut milk makes them super dense and flavorful. Make some for your sweetie and make sure to save some for yourself!
2 oz. dark chocolate chopped 3 tablespoons full fat coconut milk 1/4 cup cocoa powder 3 tablespoons coconut oil melted 3 tablespoons arrowroot starch 1/4 cup coconut flour 1/4 teaspoon baking soda Pinch salt 1/2 cup maple syrup 1/4 cup olive oil 2 eggs 1/4 cup cooked sweet potato
Directions: Preheat oven 350. Warm dark chocolate, coconut milk, cocoa powder and coconut oil in stainless steel bowl over simmering water.
In a separate bowl whisk arrowroot, coconut flour and salt. In another bowl mix eggs, maple syrup, olive and sweet potato. Mix all the wet (including melted chocolate) ingredients and then add to dry ingredients. Mix well and then pour into greased 8 X 8 glass baking dish. Bake 25 minutes. Stick in a toothpick and if it comes out clean, they are ready!
If you’ve heard the acronym GMOs (genetically modified organisms) being thrown around in NH lately, don’t worry, they are not related to unidentified flying objects (UFOs), but they are something potentially very scary. Unfortunately you won’t see much about GMOs at the grocery store because food companies are not required to put them on the label . I asked fellow mom Alex Simpson, to help us understand the issues. She is a board member from the Northeast Organic Farming Association of New Hampshire who has been working to pass GMO labeling in NH.
Alex is married and the mother of two boys ages 7 and 9. She has a BS in physics and a Master of Divinity (religion) but her main career now is taking care of her two boys. She is fascinated in the intersections between science and ethics. She lives in Exeter.
1. What are GMOs?
The term “GMO” stands for genetically modified organism. Talking about “GMOs” is a way of talking about food that is grown from seeds that have been genetically-altered in a very particular way. For thousands of years, we humans have selected and bred seeds to suit ourselves and our climate conditions. We have… Read more »
We just finished our winter REAL FOOD Challenge. Congrats to all the participants! So far, more than 150 people have joined us in the last year for our wellness challenges!
We celebrated on Sunday with delicious treats like carrot muffins, sweet and crunchy pecans, and champagne glasses filled with kombucha. It was so great to hear how great everyone felt after eating REAL FOODS!!
Our winter REAL FOOD challenge cookbook featured recipes and menu plans with roasted chicken, homemade nutrient dense stocks, winter rainbow salads, kale sausage and potato soup, vegetarian lasagna and lots of ways to roast, sauté and prepare vegetables.
The goal of our REAL FOOD Challenge is not weight loss, although many of the participants did lose weight. Our goal is to give participants a game plan to eat whole foods. We know it is not easy when life gets busy, you run out of ideas, or you don’t like to cook. So we make it easy with a guide and cookbook and a plan to help participants become more intentional and mindful about what they eat and how it makes them feel.
When you get back to whole real foods, your body gets back… Read more »
I wasn’t sure what to call this – it’s a mix between Shepherd’s Pie and Chicken Pot Pie. This family-friendly recipe is simple and is great if you have leftover chicken and/or mashed potatoes. Or, you can replace the chicken with shredded beef or hamburger. It is our” “go to” comfort food.
1-t tablespoons olive oil (I look for extra virgin olive oil but don’t heat it past medium heat) 1/2 onion, chopped 2 carrots, chopped 1-2 cloves garlic diced 1 cup corn (frozen organic and any leftovers from last summer) 1 cup frozen peas (organic if you find them) 2 cups shredded or cut chicken meat 1-2 teaspoons thyme (or basil) 1 cup stock or wine (or use some of the starchy water from the boiled potatoes) Mashed potatoes (I used 5 medium size potatoes) 1/2 cup cheddar cheese sea salt and pepper to taste
Sauté onions and chopped carrots in the olive oil for approximately 10 minutes until soft. Add garlic and sauté for an addition 2-3 minutes. Add the frozen peas, carrots, chicken, herbs and cup of the stock (or liquid). Cook for an additional 5 or so minutes until the mixture is still… Read more »
I’m excited to invite you to join a 21-Day REAL FOOD Challenge starting January 13th. I’m hosting this wellness challenge with my partner in the Food and Health Forum, and owner of the Blue Moon Evolution, farm-to-table restaurant, Kath Gallant.
We’ve created a guide book and cook book to support and inspire you for three weeks! You’d find recipes for breakfast, lunch, and dinner including simple comfort foods, delicious salads and no processed foods!
Join us, along with your fellow Challengers, on January 13th at 6:00 pm at the Blue Moon Evolution restaurant in Exeter, NH. (If you can’t make it, that’s okay too…we can send you all the materials to join in.)
We don’t believe in dieting. What’s more sustainable is being passionate and present with REAL food. Our 21-Day REAL FOOD Challenge: is an authentic eating plan and ”whole food” challenge to help you clean up your body and get back to balance in 2014. Don’t go it alone, join in our REAL FOOD community!
Here are just a few perks of signing up for the REAL FOOD Challenge. You’ll receive:
A cookbook and guide book featuring seasonal recipes and menu plans (printed or electronic copy)… Read more »
Some quick inspiration from the mothers interviewed in the Family Food Diaries. Keep an eye out in the new year for more interviews with chefs, doctors and awesome moms and dads!
“I already live the challenging life, and I believe much of what has happened to me, my family, my friends, and to the world community stems from this world out-of-balance. My farm exists because it is my reaction to events that seem out my personal control. It is my contribution, my conscious act of creation and rebellion. It is my desire to make better what it is currently, and it is my way into the future. It is about my children, and my children’s children, and about everyone and everything on this planet. It is about making sense of the senseless.” Audrey Gerkin
“Plants have the right balance of chemicals—something you don’t get from synthetic vitamins. Start with food first, not vitamins.” Joanne Curran-Celantano
“Kids are more competent than we give them credit for. All you have to do is teach them and stay nearby to ensure that they are safe. Kids can cook. Kids can chop. A 2-year-old is old enough to handle a knife. Julie… Read more »
For me, Thanksgiving dinner means roasted turkey, mashed potatoes, corn, stuffing, fresh cranberry sauce, and Brussels sprouts. This has been my family’s Thanksgiving dinner equation since I can remember. We may add in new variations, or new dishes, but we never subtract. This past Thanksgiving, I was reminded of how important they are when I almost went without after the local grocery store in Virginia where we celebrated, ran out and I had to hunt some down.
The taste of Brussels sprouts-along with the smell of turkey-is etched in my mind from as far back as my early Thanksgiving dinners in Michigan, when my family cozied up in our small dining room with the red wall paper to enjoy our annual feast of the turkey. Me, waiting for my Brussel sprouts. My mom always served steamed Brussels sprouts with butter, salt, and pepper. Nothing gourmet, but she always made those little sprouts seem so important. “You’ve got to try at least a few Brussels sprouts!” She always said this so enthusiastically, I felt like I would really be missing out if I didn’t.
In fact, she always gave the impression that this was the important dish on the table-no… Read more »