Arizona Midday Special

Get all the information from the show here! Plus enter your name and email below for the downloads we mentioned including your 82 real food snack list and meal planning tools!

 

Recipes from the Show:

 

Baked Berry French Toast

  • 5-6 slices Ezekial bread
  • 6 eggs
  • 1 cup milk (organic, buttermilk, almond milk, whatever milk you like best)
  • 2 T vanilla extract
  • 1 T cinnmamon
  • 1/2-1 cup fresh berries (strawberry, blueberry, etc)
  • 1/4 tsp unrefined sea salt
  • butter (for the bottom of the pan)

Butter the buttom of a small baking pan. Slices the bread and set aside.

 

In a large bowl, whisk the eggs, milk, vanilla, cinnamon, and salt. Dip each piece of bread into the egg mixture until soaked through. Then, layer the bread slices into the pan, layering with berries.

 

When you reach the top of the pan, pour the remaining egg mixture atop the bread and place the paninto the fridge for 6-8 hours or overnight. (This is only because the bread is so hearty, it needs time to soak.)

 

Preheat the oven to 300 degrees F. Remove the pan from the fridge and place into the oven for 60 minutes. Check to make sure the mixture is cooked through.

 

Let cool. Cut into 6-8 slices  or squares and keep for breakfast!

 

Black Bean Tomato Quinoa

  • 1 cup quinoa, dry
  • 1 can no sodium black beans, rinsed and drained
  • 1 small box sweet cherry tomatoes, diced in half
  • 1 bunch green onions, chopped
  • 1 bunch cilantro, chopped
  • 1 bunch flat leaf parsley, chopped
  • 1 lemon
  • 1 lime
  • Extra Virgin Olive Oil
  • Unrefined Sea Salt
  • Avocado(s) - optional topper


Bring 2 cups water to a boil. Once boiling, add the quinoa, cover, and allow it to simmer & soak up the water, about 10 min. Fluff with a fork. Allow to cool completely.

 

Place cooked quinoa in a large bowl and add the black beans. Chop the tomatoes, green onions, cilantro, and parsley and add them to the bowl. Squeeze the fresh lemon and lime juice into the mix. Pour in the olive oil to coat all ingredients.

 

Add unrefined sea salt to taste, top with avocado slices and enjoy!

 

Whole Chicken Roast

  • whole organic chicken
  • chopped root vegetables (purple potatoes, carrots, etc), chopped in large pieces
  • onion, chopped in large pieces
  • garlic, de-cloved
  • fresh poultry herbs (rosemary, thyme, sage)
  • slices of one orange and one lemon
  • extra virgin olive oil
  • unrefined sea salt
  • pepper

Preheat the oven to 400 degrees F. Remove the chicken from the package and remove the 'inners' inside the chicken, if any.

 

Drop the vegetables, onion, and garlic into an oven safe pan. Place the whole chicken on top. Stuff the hollow inside with fresh herbs and lemon/orange slices.

 

Pour olive oil over the chicken to coat, running over onto the vegetables. Sprinkle generously with salt and pepper.

 

Roast for 45-55 minutes or until the chicken's internal temperature measures roughly 165 degrees.

 

Remove from oven, allow to cool slightly and serve! Use the remaining chicken throughout the week in soups, salads, and more.

 

 

 

Grocery Store Tips from the Show:

 

Read the ingredients! More important than the nutrition fact label, the ingredients will tell you EXACTLY what's in your food... they don't lie. Choose 'cleaner' food items meaning you understand the ingredients and there isn't a list of 500+!

 

Work with the Good - Better - Best Model: You are always working towards something better. If you don't eat veggies now, maybe try canned. If you eat canned now, try fresh or frozen. You're always advancing and growing into a healthier and healthier diet until you find the one that makes you feel good.

 

The majority of your cart should include the fresh fruits and vegetables!

 

When buying nuts, look for raw or dry-roasted, unsalted.

 

Grains such as rices, quinoa, and couscous make great pantry basics. When you need a dinner side in a pinch, cook one up, add a little butter or olive oil and voila! (Be sure that if you are purchasing already seasoned rices and other packets that you read the ingredients.)

 

Pastas should include nothing more than a whole grain like wheat (semolina) and salt, maybe a few other ingredients. Opt out of long lists!

 

Meats: Poultry will always be hormone free as the USDA does not allow hormones in poultry like chicken and turkey. However you can still look for antibiotic free. Red meats such as beef are approved for hormone use so opt in for hormone and antibiotic free. Lastly, manufacturers will often label how the animal was fed ie. grain, grass, or vegetarian fed. Grass fed is typically best option. Organically labeled meats are always hormone and antibiotic free, and naturally fed.

 

Yogurts: Watch your sugar! Personally I purchase whole fat, plainly flavored and flavor it myself with honey or agave and fruit. When manufacturers take out sugar or fat, there is always something added to improve texture or taste. Opt in for natural, the way it originally came.

 

Bread: Top three tips for choosing bread 1. Short ingredient list (my favorite bread is Ezekial) 2. Watch the sugar. Often times sugar is added 5-6 times under different names inclluding glucose, sugar, high fructose corn syrup, molasses, and more.

 

Eggs are naturally hormone and antibiotic free as he USDA does not allow the use of then in the hens. Vegetarian fed doesn't mean a whole lot other than the hen was fed a natural diet. Omega 3 fed simply means the hen was fed a diet fortified with omega 3s including possible flax seeds or other additives.

 

 

Healthy Snack Run Down

 

Tortilla Chips with Black Bean Salsa - You don't have to give up your favorites to eat healthier. By adding black beans to your salsa, you are increasing the protein content of your snack helping you to balance your blood sugar and maintain a steady metabolic rate throughout your day.

 

Fresh fruit with Nuts, Cheese, or Nut Butter - For example, pears with cheese cubes, apples slices with peanut butter, bananas with almond butter, or even chocolate with pecans! (No, chocolate is not a fruit but it is a sugar, like fruit is. So pair it with protein for another yummo snack without feeling deprived.)

 

Veggies and Hummus - My personal favorite is crunchy sugar snap peas with roasted garlic hummus.... yum!

 

KIND Snack Bars - Hands down my favorite snack bar as they are perfectly balanced with proteins, fats, and carbs AND they use real ingredients. Try their new 'nut and spice' line with 5 grams sugar or less. My favorite is dark chocolate, nuts and sea salt with 7 grams of fiber... Wooohooo!

 

Hard Boiled Eggs - Yep, it's that easy. Eggs are perfectly balanced too, with proteins, fats, and carbohydrates. They are easy to carry with your for snacks and lunches. (Just be sure you have fridge or ice pack access.)

 

Want more? Scroll down to the download box, enter your name and email, and get a list of 82, real-food, balanced snack ideas!

 

 

Maya's Cook Day/ Pantry Raid

 

What's in my pantry? I always keep lots of snacks and pantry bulk basics on hand for both easy grab-n-go bites plus weeknight meal sides. For example, quinoa, heirloom rices, and couscous mixes. Snacks include nut butters, nuts, bars, and chocolate.

 

Of course there is always a stock pile of healthy oils like extra virgin olive oil, coconut oil, and flax oil (keep this one in the fridge) in addition to everyday spices such as unrefined sea salt and peper, plus a few favorites like curry, cumin, and cinnamon.

 

Occasionally I'll use my baking section which includes whole grain flours like coconut flour and almond meal (great for crusting homeade chicken fingers). I'll use organic cane sugar in baking, and of course honey and agave nectar for more regular uses.

 

 

The Four Steps to Meal Planning:

 

1. Pre-plan: Ask yourself, 'What do I need to be most successful at this?" Here you will be planning the details by answering questions about your individual needs:

  • How many people do I need to feed?
  • What are common dislikes/likes?
  • Any food allergies to work around?
  • What stores do I like to shop at for groceries? Do they have sales I should plan around?
  • What do I need most? Dinner ideas? Snack options? After school snacks ready for the kids?
  • What about food storage, do I have plenty of tupperware and baggies?

And so on. Also decide when you will be working these steps each week.

 

2. Gather recipes & Schedule your week of meals: Find recipes which match your needs that you defined in step one. Maybe this is only 1-2 per week, not alot. Then schedule your week of meals and snacks. Use a recipe tool like the one I have for you in the downloads area. (Post the final version on your fridge for your family to see and eliminate the need to always answer to, "What's for dinner?!")

 

3. Take inventory & Grocery shop: See what you have in your pantry to use for the week from your list. (Maybe you've already planned your week around your pantry basics.. hint, hint.) Then head to the grocery store... and don't go hungry.

 

4. Prep/Cook day: Prep it all! Cook up the chicken breasts. Package up the salads and dressings. Chop the vegetables. Make the granola bars. Hard boil the eggs. Remember my cook day on my kitchen table? I needed mainly lunches and snacks so my week was prepped for success.

 

Additional Meal Planning Tips:

  • Build meals and snacks around protein, fruits, and veggies.
  • Use recurring ingredients throughout your week such as chicken for a few dinners and lunches, spinach for breakfast (in eggs) and salads, and so on. (It'll cut down the grocery bill.)
  • Use your pantry basics and stock up on easy bulk items to use as easy sides or in a pinch.
  • One-pot meals will make your life easier.
  • Loving leftovers will make your life easier.
  • Eating the same breakfast and snacks throughout the course of the week... you guessed it, will make your like easier.

 

 

Nutrition and Meal Planning Resources:

 

10 Weeks, a Holistic Nutrition Course - Click Here to Purchase or Learn More

 

Recipe Magazine and Resources - Subscribe to your favorite recipe magazines, like Eating Well, to keep the recipe inspiration flowing in your house! (Another great resource... pinterest!)

 

 

 

Downloads - Enter your name and email to receive the following:

 

82, real-food, balanced snack list

 

Meal Planning Tools including a sample meal planner, blank meal planner, grocery list area, coupon list area, pantry list area, and recipe inspiration journal!

 

Maya's Friday Ezine: What Feeds You, your weekly inspiration mail helping to shift the diet mindset