Healthier Eating Archives - Page 2 of 2

Week 1 of the Menu Challenge

Last week I issued a challenge to myself to plan the week’s meals in advance. Many of you joined me in this challenge. Thank you to everyone who posted your menus and ideas. Here’s what I learned in this very first week.

Start Earlier

I did a lot of thinking about my plan but I didn’t actually put anything into practice until Sunday evening. It was 3:30 PM before I went to the store and began prepping ingredients. That created a bottleneck in supper preparations and getting everything done that I wanted to do. (Yes, we do call the evening meal supper around here.) After 2-1/2 hours everything was cleaned, packaged and planned for the week. A refrigerator full of prepared lunches and snacks ready to grab and go. I have a written menu plan so I know exactly what we will eat each evening. The planning and pareparation was worth the effort.

Be Flexible

The menu is posted not only on social media, but also prominently displayed in the kitchen. Monday and Tuesday went according to plan. I walked in from work, glanced at the menu and within a half hour, supper was on the table.

Wednesday found us with an unexpected change in schedule. We could not get home in time for a home cooked meal, so ended up eating at a restaurant. I hereby give us all permission to vary from our plan when the need arises. There are things you just cannot control and when that happens, adjust.

Refrigerator Betrayal

On Sunday, I started this adventure with a thorough cleaning of the refrigerator. I purged the contents, removed all of the shelves and wiped down all surfaces. It gleamed. I was so proud of my efforts.

Tuesday morning, we awoke to a strange rattle coming from the fridge. The motor sounded as if it were attempting to grind something into submission. Inside the refrigerator compartment, items were still cool, but not cold. The freezer had been malfunctioning long enough to turn ice cream into soup and thaw meat. We quickly moved all contents to the spare refrigerator in the garage and began planning to repair or replace.

The next couple of days may find slight adjustments to the posted menu in order not to waste a few things that were thawed. Thankfully, we caught it early enough that no major losses occured.

Next Week

My menu challenge theme for next week is A World Tour….each evening will feature a dish from a different culture or cuisine.

Will you join next week’s challenge?

Make a Quick Nutritious Meal

Do you ever find yourself dragging in after work, tired, hungry and ready for a quick meal? Standing in front of the refrigerator, shuffling from one foot to the next, moving to the pantry and wishing for something to fly off the shelf ready to eat? The temptation to call for pizza delivery is strong.

This week I experienced one of those nights. I was wiped out and muddling around the kitchen, my brain was tired of thinking. Coming up with an idea for supper was almost beyond the remaining energy available.

For times like this, I have found the best solution is to always stock the ingredients for one or two simple meals. One of our Farm favorites is pasta with homemade marinara.

Pasta is a simple food, quick to prepare and easy to find a dried version that has limited mystery ingredients. Our marinara is made in the summer when tomatoes are plentiful, then frozen in one cup portions. (You can find the recipe in my book Simply Delicious, but if you stock canned crushed tomatoes and Italian herbs in your pantry, you can make an excellent version.)

On this particular evening I did not want to eat meat so used mushrooms sauteed with garlic in olive oil to give a meaty texture and extra flavor to the sauce. Pour over hot pasta and serve.

Pasta like this needs a green salad. We were blessed to have fresh late season garden lettuce and a few remaining tomatoes. The tomatoes were picked green just before frost and allowed to ripen in the garage. I added some crumbled home made buttermilk cheese, salt, pepper and a simple dressing of balsamic glaze and olive oil.

In less than thirty minutes a salad, pasta and bread were on the table. My desire for fast home-cooked natural food was satisfied.

The time it took to prepare and freeze the sauce in the summer made tonight’s meal warm, easy and satisfying.

You can do this too. Decide on a few meals with simple quick cooking ingredients that can be stored in your pantry or freezer. Keep those items on hand and you will be ready to fix a homemade meal at a moment’s notice. You will be glad you did.

Pasta with Marinara for Two

1 cup home made frozen marinara or 1 can crushed tomatoes + 2 tsp Italian herb seasoning blend

4 ounces diced fresh button mushrooms

2 cloves garlic, minced

1 Tbsp olive oil

Pasta of choice cooked according to package directions

Heat olive oil in saute pan over medium heat. Add mushrooms. Cook, stirring occasionally for 3-4 minutes, then add garlic. Continue to cook for an additional 1-2 minutes. If using canned crushed tomatoes and Italian herbs, add the herbs and saute for 1 minute, then add canned tomatoes. If using home made tomato sauce, add to the mushroom mixture and cook until flavors are blended and heated through. Serve over hot pasta.

5 Ways to Eat Healthier

Are you looking for simple steps you can do to make your life better, healthier and more productive?

So are we.

We are on a mission to improve our health by improving our diet. It is hard to make sweeping changes. Slowly the deprivation eats away at our willpower and before we know it, old habits have taken over.

The answer is to use simple, straightforward action items that can be implemented easily. Below are five suggestions you can do today:

1. Read food labels.

This will help you understand what you are putting into your system. Really give yourself a minute to think about the building blocks your body needs. Your body is a machine. Water, protein, minerals, and trace elements will help it run most efficiently; not long chemical sounding ingredients.

2. Cook at home.

The best way to take control of your diet is to cook at home. You will know every ingredient included. Plus, it’s a lot cheaper to make your favorite foods at home.

3. Eat an apple every day.

Remember the old adage “an apple a day keeps the doctor away”? Did you ever wonder about the meaning behind it? Apples and other fruits have a lot of natural nutrients, fiber and vitamins. Mix it up with pears, bananas, oranges, grapes, berries; pick your favorite, there are plenty of options to keep you from getting bored. Just serving of fruit a day will build a habit of including natural whole foods in your diet.

4. Eliminate sweet drinks.

This may be difficult at first, especially if you have a hardcore habit. It also includes no artificial sweeteners. If you make a conscious effort, you will find over the period of a week or so it gets easier. Sweet drinks add empty calories to your diet with no nutrients in return.

5. Limit meat.

Start with one or two meals a week without meat. Beans, eggs and nuts are good sources of protein. Meats are harder to digest and can leave you sluggish without realizing why. To compensate for less meat, add more complex carbohydrates and vegetables to your meal.

We have been implementing these steps. Some times life happens and we miss the mark, but each day is an opportunity to choose wisely.

Challenge yourself and your family to implement one of these steps each week over the next five weeks. At the end of the challenge, check in with yourself about how you feel. Do you feel better physically and mentally?

What other action items will you implement? Let us know your plans in the comments.

Be sure to follow us on Facebook, Twitter and Instagram for the latest updates on all things Five Feline Farm. If you are in the Charleston, IL area, stop by our Farm Fresh Mercantile Grand Opening this Saturday, October 7 from 12:00PM to 4:00PM.

Eat Healthy

What can you do to eat just a little bit healthier?

First, buy local whenever possible.

The farmer’s markets will begin soon. Just a bit of planning can have you looking for those growers in your area. Be cautious though. Some farmer’s markets have vendors that truck in vegetables from miles away. Although these people need to make a living too, this is not much different than buying your food at a national grocery store.

Next, learn what vegetables are in season.

When you eat seasonal foods, you do a couple of things for yourself. One is save money. Foods are abundant when they are in season, so the cost is lower. Seasonal plus local equals higher quality. The food has less time between farm and table so it retains more nutrients.

Grow your own.

Ok, everyone can’t grow their own vegetables due to space or time constraints. But maybe you can join in with a friend who has a garden. Check to see if there is a community garden plot available. If those are not options everyone surely has room for a pot of basil or chives on the window sill. Fresh herbs make everything taste better.

At Five Feline Farm we are striving to grow as much of our own food as possible. Keep checking back for updates on what is in season. You may even see a suggestion or two on how to use these garden goodies.