Monday, June 19, 2023

Juneteenth and Menu Plan Monday

 More than two years after the Emancipation Proclamation was signed, federal troops arrived in Galveston, Texas on June 19th, 1865, to tell enslaved people they had been freed. If you've never heard of Juneteenth, you aren't from Texas! It's been celebrated here for a long, long time, but it's only been a federal holiday since Biden signed it into law in 2021.  

That said, I've planned a Juneteenth menu for the family. It's still well balanced and lower fat, except the macaroni salad, because we had to have a nod to Mac and Cheese, but has all the yummy flavors of celebration. Yesterday was Father's Day and hubby and the kids went to bed moaning after eating Chef Allison's delicious repast at Hamilton Pool Vineyards so moderation is called for!

For breakfast, it's Smoothie Week. When you click on the picture of the menu or link to the menu, you'll see a "notes" column on the right. The "formula" for the Freezer Smoothies is there. I make 2 or 3 varieties through the week and I make them all ahead of time in baggies on Monday and then just dump them in the blender each morning, along with "milk" (or nut-milk, oat-milk etc.) and 2 bananas. Voila! Smoothies for 2! The bananas are sweet enough so no sweetener is required. 

Lunches around here are up to the individual so I eat the same lunch every day. It makes my life easier! My lunch this is a big green salad with deviled egg, italian dressing and green apple slices. It's cool, crisp and delicious and ticks all the boxes!

Hope this week's menu gives you a head start on a great week of celebrating family and freedom. If you want to learn more about Juneteenth, today's Google Doodle is a fun place to start!

Here's a preview of the menu but to get to the recipe links, you'll have to click through to the actual menu link first, either by clicking here or clicking on the jpg below. Happy planning and eating. 









Wednesday, June 14, 2023

Hot June! Menu Plan Monday

 


Wow. I just walked into the house and I think I melted my shoes a little! I'm trying to get back into the swing of posting these menus since I do plan my menu every single week without fail. I got a couple emails last week about recipes from last summer so let's see if I can get better at posting! I have a lot of ideas so I am excited to get back on it!

I have overnight oats on the menu for breakfast but I've decided to switch up to something more like chia pudding with oats. I'm trying to increase both my servings of daily dairy and protein and this little adjustment allows for that, plus a half serving of whole grains. I wish I could eat my yogurt "unsweet" but I'm not there yet. It would be healthier if I could let the carbs go. I'm keeping my regular recipe on the menu but here is what I'm eating this week:

Overnight Chia Oat Pudding

Ingredients:

1/4 Cup Old Fashioned Oats
1 Tablespoon Chia Seeds
1 Tablespoon Honey, Maple Syrup or Jam (I like Smuckers Strawberry Preserves)
1 Cup Nonfat Greek Yogurt, Plain
1/4 Cup Blueberries (or strawberries, half a banana, peaches, orange segments etc.)

Instructions:

Layer into pint jar. Stir it all together.  Cover and refrigerate overnight. 

Eat and enjoy!!


Nutrition Facts
Serving size: Tablespoon
Servings: 1
Amount per serving 
Calories320
% Daily Value*
Total Fat 5.8g7%
Saturated Fat 0.7g3%
Cholesterol 0mg0%
Sodium 75mg3%
Total Carbohydrate 45.5g17%
Dietary Fiber 8g28%
Total Sugars 20.5g 
Protein 23.3g 
Vitamin D 0mcg0%
Calcium 304mg23%
Iron 3mg15%
Potassium 413mg9%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Recipe analyzed by 

Enjoy this week's menu.  Let me know what you like!