Ditch the Dinner Drama

Transcription

1 F I X Y O U R D I N N E R Ditch the Dinner Drama 1

2 Fix Your Dinner for PCOS Ditch the Dinner Drama The concept of dinner, and the reality of it, are very often at polar opposites. Perhaps we imagine a satisfying meal that will reward and comfort us after a long day. But the reality can be quite different. Working long hours, school, commuting, family commitments and an empty fridge can all make for dinner-time challenges. Whether you are cooking for yourself or a family it can be tough to muster the energy to prepare a meal that meets your new PCOS Solution parameters. But, it is worth it. Eating a nourishing evening meal can actually become the calm in the eye of the storm. As we have seen with breakfast and lunch; building awareness, planning and prioritizing empowers our efforts to heal. 2

3 Create a Plan Map out your end-of-day meals. You could try out free apps like Mealtime and FoodPlanner to see if this approach is right for you. Or, have you tried using a bullet journal to inspire you to keep on top of your to-do lists and goals? They can also be a fun way to plan your meals. Listed below is a map of meal inspiration. We encourage you to customize the suggestions to your tastes, lifestyle and schedule. Meatless Monday How about breakfast for dinner? Omelets filled with veggies and pancakes made with gluten free, almond or coconut flours. Baked sweet or white potatoes filled with roasted veggies like cauliflower, broccoli, asparagus or sautéed greens and topped with a poached egg, olive oil or avocado. Taco Tuesday Create a taco buffet of colorful choices like tomatoes, shredded carrots and lettuces, red onions, and bell peppers. Slice up ripe avocados or make guacamole. Use store bought gluten free taco shells or better yet have your taco over greens or in a lettuce wrap. Serve with a gluten free grain or beans. Allow your family to serve themselves and create their own. 3

4 Take a Break Wednesday Use store bought and convenience foods to build an easy midweek meal. Cooked rotisserie chicken, look for ones that are antibiotic and hormone free. Perhaps shred the chicken and mix with your Primal Kitchen mayo or cashew yogurt to create a chicken salad. Serve the chicken over a bowl of a prewashed salad mix. Have an array of frozen veggies on hand that can be steamed and drizzled with olive oil, vinegars and/or fresh lemon. Whole grains can be found in the frozen aisle as well already fully cooked, just heat, add seasoning and serve. Clean out the fridge Thursday Make a meal from your leftovers. Fishy Friday Wild cod oven poached with greens and onions. Canned wild salmon mixed with Primal Kitchen mayo and raw veggies and roasted carrots. Shrimp stir fry with sauteed bok choy and brown rice. Steak Saturday Grass fed beef burgers served on Portobello mushroom caps with a side green salad and oven roasted potatoes. Grass fed steak grilled to perfection served with oven fries and broccoli. Funday Sunday Set all your ingredients in a slow cooker in the morning, go out for a joyful family day and return to a nourishing meal. 4

5 PCOS Dinner Template Protein, 4-6 oz. Meat: turkey, chicken, beef, pork, lamb Seafood: wild salmon, wild cod, sardines, anchovies, shrimp, scallops Vegetarian: Eggs, quinoa*, lentils/ beans*, tempeh, edamame NOTE: lentils, beans and gluten free grains also count as a starchy veggie Colorful Veggies, 1-2 cups Raw, leafy greens such as arugula, beet greens, kale, collards, romaine, spinach, swiss chard and other salad greens Raw vegetables such as asparagus, carrots, celery, cucumbers, fennel, peppers, tomatoes and zucchini Raw cruciferous veggies such as bok choy, broccoli, Brussels sprouts, cabbage, and cauliflower Mushrooms Eggplant Onions, scallions and garlic Artichoke hearts Starchy Veggies 1 for weight loss 2 for weight maintenance 1/2 large baked white or sweet potato 1/2to 1 cup cooked carrots, butternut squash and beets 1/2 to 1 cup cooked gluten free grain or beans/lentils Fats, Choose tbsp. olive or avocado oil 1/2 avocado 5-10 olives 4 tbsp. of chopped nuts or 15 whole raw nuts 2 tbsp. nut or seed butter 2 tbsp. chia, flax or hemp seeds 2 tbsp. Primal Kitchen brand Mayo 1 tbsp. almond or coconut flour Microbiome boosts 15 plantain chips 6-10 Mary s or Flackers Crackers 1/2 to 1 cup sauerkraut or kimchi 5

6 BASIC SLOW COOKER DINNER 1. Choose your meat, cut into uniform pieces, season with salt and pepper. 2. Add 1 tbsp. of oil to a sauté pan and brown the meat evenly, it is not necessary to cook the meat through and this step can be skipped. 3. Set your slow cooker to high for 4 hours or low for 8 hours and add meat. 4. Add uniformly chopped vegetables. 5. Add remaining ingredients, which might include seasonings, liquid and grains. 6. Cover and cook. NOTE: Cooking times will vary depending on your slow cooker. 6

7 QUICK AND EASY PEASY SLOW COOKER CHICKEN 4-6 servings 1 lb. boneless, skinless chicken thighs or breasts, cubed 1 tbsp. olive oil 1 small onion, diced 2 cups pre-shredded, coleslaw mix 1, 15 oz. can cannellini beans, drained and rinsed 1, 14 1/2 oz. can fire roasted diced tomatoes 2 cups frozen peas and carrots 2 cups low sodium chicken broth 1/4 tsp. dried thyme 1 bay leaf, optional 1/2 tsp. salt 1/4 tsp. pepper 1. Brown the cubed chicken in a sauté pan with oil and half the salt and pepper. 2. Remove meat from the pan and add to the slow cooker. 3. Add the remaining ingredients to the slow cooker including herbs, salt and pepper. 4. Stir and set on high for 4 hours or low for 8 hours. 5. Remember to discard the bay leaf before serving. 6. Serve with side green salad. Slow cooker combos Chicken with onions, celery and carrots Pork with garlic, onions and cabbage Beef with potatoes and broccoli Lamb with cauliflower and carrots Lentils with onions and kale Beans with tomatoes, spinach and mushrooms 7

8 BASIC ONE PAN DINNER 1. Choose your pan: a stainless steel sheet pan or large iron skillet. 2. Choose your meat: portion, coat with olive oil and season. 3. Wash colorful veggies and cut into uniform pieces, coat with olive oil and season. 4. Wash your starchy veggies and cut into uniform pieces, coat with olive oil and season. 5. Arrange on your pan and bake at 350 until meat is cooked through and veggies are tender and browned. 8

9 SKILLET PORK CHOPS WITH SWEET POTATO AND ASPARAGUS 2 servings 2, 4-6 oz. pork chops brushed with olive oil and seasoned with salt and pepper 1 tbsp. olive oil 2 sweet potatoes, cut into 1/4-inch slices 20 stalks asparagus, woody stems removed, cut into 2-inch pieces 1. Heat oil in a large, iron or oven safe skillet over medium heat. 2. Add pork chops and brown on both sides, about 3 minutes. 3. Add sweet potato slices and spread around the pan. 4. Transfer to oven and bake 15 minutes at Add asparagus and flip pork chops. 6. Roast an additional 10 minutes, until sweet potatoes and asparagus are soft and pork is cooked through. One pan combos Chicken pieces with broccoli and butternut squash Turkey breast brushed with pesto sauce, tomatoes and zucchini Pork chunks with red peppers, snow peas and sesame seeds Beef roast with cauliflower, carrots and onions Lamb with potatoes and green beans Salmon with Brussels sprouts, lemon slices and onions Tempeh marinated in coconut aminos with sweet potatoes, almonds and kale 9

10 BASIC OVEN-POACHED FISH DINNER 1. Choose an oven safe dish with a cover such as Pyrex or Corningware. Or, a sheet pan and aluminum foil can work as well. 2. Choose your fish, portion, and season. 3. Leafy colorful veggies, washed. 4. Other colorful and starchy veggies washed and shredded or cut into thin pieces. 5. Arrange a thin layer of colorful or starchy veggies on the bottom of the dish. 6. Layer on the leafy greens. 7. Top with fish pieces, skin side up. 8. If desired squeeze lemon or lime over the fish. 9. Cover and bake at 350 until fish is cooked through and veggies are tender. 10

11 WILD COD WITH LEMON AND WILTED GREENS 2 servings 2, 4-6 oz. pieces wild cod filet (if frozen, thaw overnight in the refrigerator) 1-2 red bliss potatoes, scrubbed clean and sliced into thin slices 4 handfuls of chopped Swiss chard or leafy greens of your choice Juice and zest of 1 lemon Season each layer with salt and pepper and any favorite herbs and spices 1. Arrange potato slices on the bottom of an oven-safe dish; they can overlap slightly. 2. Layer on your greens. 3. Add cod fillet, lemon zest and juice. 4. Cover and bake minutes at 350 until fish is white in the middle. 5. Serve with a drizzle of olive oil and balsamic vinegar. Oven-poached combos Wild salmon with sliced beets, dill, and beet greens Shrimp with eggplant and zucchini slices, basil, and chopped tomato Scallops with onion, fennel, and shredded carrots (A squeeze of orange or grapefruit would be delicious with this recipe) 11

12 BASIC MIX AND MATCH DINNER 1. Think buffet. 2. Be a shopper and a chopper to create ingredients to mix and match. 3. This technique is especially helpful for family dinners and picky eaters. 4. Everyone can customize to their own taste profile and portion. Mix and match ideas Make your own omelets Family salad bar Design your own tacos 12

13 BAKED POTATO BAR 4 servings 4, medium sized baking potatoes and/ or sweet potatoes A variety of condiments including PCOS choices such as coconut yogurt, olive oil, Primal Kitchen mayo An array of cooked vegetable chopped such as broccoli Chopped raw vegetables and herbs such as bell peppers and cilantro Seasoning choices from salt to turmeric to cinnamon 1. Poke potatoes with a fork before placing on a rack over a sheet pan in a 400 oven for minutes or until the potatoes are cooked through. 2. Place condiments and seasonings on the table, get fancy with a lazy susan! 3. Fill bowls with vegetable and protein toppings and begin to mix and match. 13

14 Don t eat the fork. www. 14