healthy

Democratically Elected Meal Planner – The Boys’ Favourites

The Democratic Meal Planner – One kid, one vote!

 

In light of all the political goings on around us recently, I decided to give democracy a chance to rule the meal planner. I feel like I’m making myself sound very much like a food dictator… She who holds the wooden spoon, rules the plates! It’s for their own good though, trust me!

Meal Planner November 2017

The boys are very modern in their political views and combined their votes to effect community rule over the first two days. This worked out very well for them as they got to have both their favourites. SuperDad is always happy with pasta and basil pesto is also a favourite. Of course they go so well together as a combo! Somebody had to be the carb police and that happened to be me (can’t quite get rid of the dictatorship). My favourite treat as a meal must be salmon. It has become so expensive, even in frozen steaks, that we really only have it on the odd occasion.

Fish shopping tip!

I did discover something quite interesting though… Our local Food Lover’s Market has a fantastic fish section and if you can hold your breath long enough, you might just find a very good deal!

As an example, the prepared, fresh salmon portions on the day were R299.00 per kilogram. In comparison, Woolworths’ fresh Norwegian salmon portions are R500.00 per kilogram, but that’s not the point. If you select a whole salmon, they will fillet it for you, package the quantity that you want and the price on the day was R179.99 per kilogram. That is a major difference!

As usual, just going that little bit further to be aware of where our food comes from, I looked into the sourcing of the salmon and found this on Food Lover’s Market website:

Although Food Lovers market currently procures farmed Norwegian Salmon which is on the WWF-SASSI orange-list we are implementing a procurement strategy that aligns with SASSI procurement guideline for Salmon. This means that all Norwegian on Food Lover’s shelves will come from farms that are affiliated to the Global Salmon Initiative (GSI – http://globalsalmoninitiative.org/) by January 2019. These farms have committed to work towards meeting the Aquaculture Stewardship Council (ASC) standard for responsible aquaculture by 2020. Food Lover’s has full traceability back to all source farms and is annually tracking progress of these farms towards their 2020 ASC target.

Sustainable is good and I like the accountability and action plan.

This post really is becoming quite political! I have a soapbox and everything! I think it’s about time for the good stuff!

The Recipe Cards

Remember you can sign up to the newsletter to get your meal planner and recipe cards all together in advance, in your inbox! Alternatively you are two weeks behind… and have to come all the way here to MammaChef Jozi to download them… Then again, I love your visits and the more the better! So I tell you what, do both!

Boys’ Choice Monday – Caldo Verde (Portuguese Green Soup)

Democratically Elected Meal Planner_Caldo Verde

Boys’ Choice Tuesday – Spagheti Bolognese

Democratically Elected Meal Planner_Simple Spaghetti Bolognese

Mamma’s Choice Wednesday – Salmon & Roast Vegetable Salad

Democratically Elected Meal Planner_Salmon & Roast Vegetable Salad

SuperDad’s Choice Thursday – Chicken & Basil Pesto Pasta

Democratically Elected Meal Planner_Chicken Basil Pesto Pasta

Needless to say, we all thoroughly enjoyed this week’s dinners. Blake, who is four, has recently taken to proclaiming every meal as the best food he has ever eaten! The people have spoken!

Alright, I think that is more than enough of my political commentary. I will leave you with this thought. Whatever your mood, whatever is going on in life, try to get yourself just one level up on the emotional scale! If you’re feeling dejected, try to find something that makes you feel content. Anxiety looks for something that brings peace and so on. The point is to raise your vibration! I’ll expand on this a little more later on. If you can (and it’s always possible)… Smile!

Let a smile be your umbrella on a rainy day

4 of the Easiest Meals for Even the Busiest Mom and About the Big D…

The easiest meals I could possibly come up with (challenge to self accepted!)

Still in the beginning phases of my business and looking at how this week would be going, my meal planning on Sunday last week was all about what I already had in the kitchen (saving some precious cents) and what would take the least amount of time or be so easy that I could just stick it in the oven and carry on with other things until the timer goes off. The very easiest meals for my life at that moment! Obviously they still had to uphold the MammaChef Jozi standards, being healthy and not boring!

I’m actually quite proud of achieving exactly what I set out to do… although I really must start printing out my recipe cards myself! That will save me a good few minutes of searching too!

The Big D

I have alluded to it in last week’s post but I will just come right out and say it… I’m officially on a Diet. Those of you who know me, know that I’m not the biggest of people and I’m normally quite comfortable in my own skin. I have never been prone to on and off diets (and I will add that I am highly allergic to gyms) but as the years and the wrinkles add up, it seems that the metabolism isn’t quite what it used to be.

With December and beach time glimmering on the horizon – it’s time to get back into a shape that I’m comfortable with. I do have a plan that works for me, is focused on healthy weight loss, fits into my days and lifestyle easily (therefore more easy meals), doesn’t cost buckets of money and doesn’t inconvenience my family! It’s pretty much perfect!

The main ingredients of my Big D Plan are:

  • Intermittent Fasting – read more information here. I eat for 8 hours and fast for 16 hours each day. I feel less hungry, less bloated and full of energy, in a nutshell.
  • Apple Cider Vinegar – in a cup of water with a teaspoon of honey first thing every morning. Loads of health benefits, good for skin, supposed to break down fat. My gran firmly believed in it too and the smell always reminds me of her… which also makes it more pleasant to consume!
  • Water! 2-3 litres per day. The bladder does get used to it!
  • Smart Lunch – My lunch is at around 12pm and because it’s the easiest thing in the world, wherever I am at that point during the day, I have my bowl of FutureLife. I either have the Smart Fibre – it does contain gluten but packs a lot of fibre and comes with probiotics – or I have Zero Smart Food – gluten free, no added cane sugar, lots of goodness in a little box.
  • Healthy snacks – fruit and nuts, seeds, only raw and in their natural form. Helps for the occasional sugar craving.
  • Off limits – sugar, dairy limited to plain yoghurt and cheese, avoid gluten.
  • Dinner – whatever is on my meal plan! I do make a variety of vegetables and meats or fish, so it’s easy to cut out the carb portion for myself (eg. bread or potato) and when I do pasta I generally have gluten free. I still have my glass or two of red wine! Red only as it has less sugar than white and does have health benefits.

It’s very much based on the Mediterranean diet and also follows anti-inflammatory guidelines. Works for me, losing weight, feeling awesome and I only have another maybe 4 kgs to lose so I should be good to go in time for the Christmas Feast! Yippee!

Get to the Meal Plan already!

Let me not keep you in suspense any longer… Below is the downloadable Meal Planner for the easiest cooking week ever, as well as the recipe cards for each day’s easy meal.

Mamma’s 4 Easiest Meals Ever

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Fresh Tomato & Basil Pasta

4_easiest_meals_chicken_kebabs_couscous

Chicken Kebabs & Vegetable Couscous

4_easiest_meals_lamb_chops_broccoli_salad

Lamb Chops & Broccoli Salad

4_easiest_meals_baked_fish_chips_salad

Baked Fish & Chips with Salad

And there you have it! It’s just starting to rain outside and I am looking forward to a lovely, chilled evening at home. It is, as per usual, Pizza Friday and I have absolutely no idea what we’re having. Day off!

If you would be at all interested in my runaround on the hunt for Wade’s new Epipen this week and the service that won the “little guy” a new loyal customer, head on over to my LinkedIn article here.

To get next week’s meal planner and recipe cards in your inbox on Monday, just enter your email address in the little purple box somewhere along the top of your screen… it’s for you, for free! Otherwise you will have to wait for the posted one all the way on next Friday, doesn’t sound like a good idea to me!

Wishing you a beautiful weekend, be safe and be light!

4_easiest_meals_when_there_is_no_way_create_one

What’s Cooking This Week? Download the Meal Planner!

Start counting sleeps

Nevermind cooking for this week… it’s just about time to start looking forward to Christmas! I’m not really ready to start looking back on the year just yet, save to say that it has been a rollercoaster, eventful, surprising, stressful but wonderful one!

We have just come back from a lovely, week long family holiday in Mpumalanga. I had time to relax, catch a few rays of sun on my nearly translucent winter skin and think up lots of ideas for the blog (and of course for business). The mind never actually stops working on something or other!

See what’s cooking this week

Those early birds who have subscribed over the past few weeks would have received the brand spanking new and gorgeously colourful Meal Planner in a new email format today! Yay for you!

In case you haven’t signed up just yet, you can do so *right now* on the home page in the “sign up” bar… and of course, you can get this week’s planner right here!

MammaChefJozi Meal Plan Nov201701

whats-cooking-meal-planner
November’s first meal planner

It’s all free because I want to help everyone eat better, cook better and feel better! The only thing I ask is for you to keep giving me all your feedback, photos and ideas to make this little idea be the best that it possibly can!

Last week’s meal planner was introduced with fanfare as we were featured on one of my absolute favourite blogs, Mom of Two Little Girls! It’s such an honour to be featured in this brilliant series by someone I completely admire and adore! Link to her post here.

You can also download last week’s printable meal planner on my post here!

Looking forward

The fun thing is that this week, we will be cooking together (if you choose to start on Monday) and you will see my photos pop up as we go along! Hopefully I can stick to my own recipes! Please don’t be shy to post your photos in the comments on Facebook and also share any tasty changes or additions you have made. I love, love, love all your yummy ideas too.

Our recipe cards are all ready to go too! Subscribers can download and print them now, stick up on your fridge or whatever works!

If you are not subscribed I am sad to say you will have to wait until the week’s roundup to get the recipe cards. On the menu this week is:

what's-cooking-chicken-fillet-burger

Chicken Fillet Burger

what's-cooking-seafood-rice-chorizo

Seafood Rice & Chorizo (the easy version)

what's-cooking-parmesan-chicken-strips-roast-vegetables

Parmesan Chicken Strips & Roast Vegetables

what's-cooking-bacon-spinach-sundried-tomato-pasta

Bacon Spinach & Sundried Tomato Pasta

Holidays

Speaking of imminent holidays, I have decided that my little layer of winter blubber also needs to disappear before beach time. Yes, my guys love me just the way I am but I like to be comfortable in my own skin. I don’t have a whole lot to lose, but I don’t have much time either! First step is lots of water.

More on that later though, for now I need to go shopping! Wishing you a beautiful week!

No Bake Pecan Nut Brownies From Christel’s Creative Cooking

Gluten Free, Finger Licking, No Bake Pecan Nut Brownies

I can’t imagine anything looking better than these right now! Healthy ingredients like almond flour and coconut oil make them totally guilt free and no baking… well they didn’t even need to be more awesome!

The Recipe

3 roughly heaped up table spoons of solid coconut oil.
3 table spoons of honey or maple syrup (you can use more or less according to taste).
1 slab of good quality dark chocolate – I used #Lindt – A Touch of Sea Salt Dark Chocolate.
About a cup of Pecan nuts – broken up.
About half a cup of almond flour and half a cup of cocoa (you can always add more later on).
Vanilla extract or essence.

TIP!! #toastyournuts !!
no bake pecan nut browniesI lightly toasted the pecans and almond flour in the oven for about 10 minutes. Toasting nuts activates the flavour and gives it a crisp and toasty texture and taste.

Heat up the first 2 ingredients on low heat until it starts to simmer.

Mix in the dark chocolate until melted and remove from heat.

Mix in the nuts, almond flour, cocoa and vanilla and stir around.

If it looks as if it is still a bit runny, you can add more almond flour or cocoa.

Line a baking tray with baking paper and spread out the mixture evenly, gently pressing down.

Let it cool down in the fridge for about an hour.

Cut into pieces.

Yum!

 

Cheesy Mexican Rice & Meat Free Mondays

Meat Free Monday

You may have noticed that MammaChef Jozi is an avid supporter of Meat Free Mondays (see the South African Facebook page here). So what’s the big deal?

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You don’t have to go vegan, but even one day of not eating meat has so many benefits.

Lowering your carbon footprint – this includes greenhouse gasses which are produced by livestock, farming, transportation and the masses of water it takes to produce meat.

Think of the animals – commercial farming methods have lead to unimaginable treatment of animals and going one step further than Meat Free Monday, it would be a good idea to be conscious of where your food comes from.

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Your health – Reducing intake of meat has been proven to lower risk of heart disease, diabetes, obesity and even cancers. When planning a meat free meal, we tend to focus on adding even more nutrition to our plant based meals, thereby including foods with more polyunsaturated fats, plant protein, fibre and vitamins.

Why Monday? Well, Monday just seems like a good day, doesn’t it?

So… if not, why not?

Cheesy Mexican Rice

I ended up making an enormous wok type pot of this and after dinner, there was only enough left for one of us to take for lunch. It was so, so very yummy and I really just chucked a lot of stuff in a pot and waited for it to cook (while having my little glass of wine)….

Cheesy Mexican Rice
Cook 1,5 cups rice (white long grain or any of your choice) according to packet instructions.

While the rice is cooking, saute 1 chopped onion and 1 tsp chopped garlic in a large oven proof wok or pot/pan for 2-3 minutes. Add 1 tsp dried oregano and paprika and stir well.

Add in a tin of brown lentils, 3/4 tin chopped tomatoes, 3/4 tin of red kidney beans, 1 cup frozen corn, 1 cup frozen peas, 1 Knorr vegetable stock pot and 1/2 cup water.

Cook over medium heat for about 15 minutes or until the liquid has cooked down.

Set the oven to grill.

Add the cooked rice to the veg mixture, top with 200g finely grated mature cheddar cheese and pop the whole pan in the oven for about 5 minutes or until cheese is bubbly and golden.

Sprinkle chopped spring onion over the top and add as many optional extras as you wish – we added fresh chopped chilli and extra cheese (I love cheese). You could also add avo, sour cream, tacos for crunch, etc.

Jamie Oliver’s one pan salmon & veg

This week we are lucky to have Ouma visiting and cooking for us! With a week of birthdays and night time soccer matches she has been an absolute lifesaver as there really is no time for cooking!

I also get a chance to share some of my cooking inspiration with you!
Jamie Oliver is all about the fresh ingredients and herbs, big flavours and colours as well as being nice and easy. I am a huge fan of his 30 minute recipes and shows.

For me, salmon and veggies is a delicious treat meal and this recipe from Jamie Oliver is amazing! Doesn’t it look beautiful?
Get the recipe hereSalmon Veg

Split Pea Soup

Another one of my favourite things about winter (other than my most comfy pair of slippers) is soup. This split pea soup is absolutely delicious served piping hot with a warm and crispy bread roll.

Since it’s a slow cooker recipe as well, there’s practically no work to be done other than chuck ingredients into the pot and go on your merry little way! Super easy! In fact, as I was on my way home on Tuesday afternoon, I suddenly realised that I would arrive home to delicious soup that has already been cooked and the only thing I had to do was pop the rolls into the oven, dish up and take a photo for you! Happy, happy, happiness!

If you don’t have a minute for chopping/grating stuff, WOOLWORTHS SA fresh split pea soup mix also works fantastically! Just add some herbs and bits and bobs and away you go!

Split Pea Soup.png

Ingredients:

  • 1 Bay leaf
  • 2 large carrots, grated
  • 3 chopped celery ribs
  • 1 Large leek, chopped and rinsed
  • 1 teaspoon (heaped) crushed garlic
  • 1 tablespoon dried parsley OR some fresh sprigs
  • 500grams dried green split peas
  • 6 cups Vegetable stock
  • ground salt & black pepper
  • Optional: diced ham or bacon

Toss all the ingredients into a slow cooker and cook on low for 8 hours, or high for 3-4 hours.

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