I went shopping yesterday to stock up on frozen vegetables and ground meats to make quick meals. While cooking i enjoyed some pumpkin spice coffee with homemade pumpkin spice mix.
Time to get cooking. First up a pound of pork sausage in preparation of a quiche I will be making, most likely with frozen broccoli. I also made coconut pancakes.
1 lb hormel pork sausage
1 tsp black pepper
1 tsp onion
1/2 tsp salt
1/2 tsp garlic
5 Tbsp coconut flour
1/2 cup almond milk
1/4 tsp baking powder
1/4 tsp baking soda
Tastes best cooked on low in butter 🙂
Then I peeled and roasted beets with salt and pepper and sautéed cabbage also with salt and pepper. I packed them both with Tarragon Chicken I made yesterday. And poured Italian dressing on the chicken.
I also made Thyme Turkey Patties.
1 lb ground turkey
2 tsp thyme
1 tsp parsley
1 tsp onion
1 tsp garlic
1 tsp salt
1/2 tsp pepper
1/2 tsp marjoram
350 time depending on thickness off patties
Some good advice on the 21 day no sugar challenge from Primal Toad.
One of my favorites is number 15 about having go to approved foods that you can have when your craving sugar. Some of mine are Lacroix especially with added lemon juice, sunflower butter mixed with coconut, formed into logs and refrigerated, avocado with salt, kale chips, homemade pickles, olives, quartered garlic sautéed mushrooms, salad and spicy mustard dressing, and steamed artichoke with garlic drawn butter.
Beef Chuck Roast
Beef stew meat
Unbreaded fish filets
Seafood including shrimp
(all unsweetened meat is good but these are my faves and things I look for on sale)
Red wine vinegar
White wine vinegar
Apple cider vinegar
(all seasoning with no added sugar, soy, or corn solids)
Unsweetened almond milk
Good news… it’s over by Thanksgiving 🙂 our nutrition expert on staff has put together a great list of no no’s and yes yes’s. If you have any questions please ask!
Grains including corn, bread, pasta
Legumes aka beans/peanuts
fruit 😦 Wah Wah
*if this is your first no sugar challenge you may want to include one serving of low glycemic index per day with breakfast or lunch
No processed sugars obviously, ha
Maple syrup/honey/date sugar etc
Cashews or cashew butter
Drinks containing sugar, sweeteners, or alcohol, including coconut water
Winter squash or sweet potato except after a workout
Processed foods including dressings
Breakfast meats with added sugar, bye bye bacon
Veggies not on the “no” list
Coconut oil, organic butter, heavy cream, olive oil
Herbs and spices
Limes and lemons
Water, black coffee, unsweetened tea, seltzer water, veggie juice
All things considered, you only have to be as strict as your goals dictate. We have athletes who are going into competition season and will be consuming dairy or other supplements. Some people choose to have one serving of fruit per day limited to one serving of low GI fruit best eaten in combination with protein to minimize insulin response. Here is a good guideline for a serving size. Others claim they can’t live without bacon, which seems true, but isn’t 🙂 To prove it to myself I gave up bacon the last few weeks. Please see the grocery shopping list to follow. Ask questions! Leave comments on your progress! Take measurements and photos 🙂
1 c salted pecans
1 tsp vanilla
1 tsp maple syrup
1/2 tsp cinnamon
Food process until you have a fine nut meal. Scoop even portions into a 12 ct muffin tin with baking cups inside. Bake 350 10 mins.
15.5 oz canned pumpkin
1/3 cup maple syrup
1 tsp cinnamon
1/4 tsp ginger
1/4 tsp allspice
1/4 tsp nutmeg
Portion into 11 of the cups and use the crust from the twelfth cup to garnish at completion of cooking. Cook 40 to 50 minutes at 350.
1/2 cup heavy cream
Honey to taste
Beat until stiff and the add honey. Put topping on cooled mini pies and sprinkle with remaining crust. You can make coconut whip cream if you’re dairy free, although because heavy cream is all fat many people have no reaction to it and it can be used in the Whole30 plan.
Cut in half and desired squash. Bake on a cookie sheet at 375 45 mins upside down with water. In a skillet melt 2 Tbsp coconut oil on low. Add 1 chopped red bell pepper and 1 pound ground turkey. Season with 1/8 tsp cayenne, 1 tsp basil, 2 tsp curry powder, Tbsp onion powder,
1 lb ground turkey
1 Tbsp olive oil
2 Tbsp coconut oil
2 Tbsp shredded coconut
1 tbsp onion powder
2 tsp curry powder
1 tsp basil
1/2 tsp salt
1/8 tsp cayenne
Cut in half and deseed squash. Bake on 375 for 45 minutes on a cookie sheet with 1/4 cup water. In a skillet heat olive oil. Add peppers and turkey followed by coconut oil, shredded coconut, and seasoning. Brown. Scoop into squash halves and broil approximately 8 minutes.