{meal plan} for the week of september 16th, 2013.

it has been approximately seven moons since I wrote last, which I fully acknowledge is ridiculous. in any event, I am now embarking on a new journey of sorts in which I assist a friend with meal-planning and changing over to the whole/real foods lifestyle.

exciting? obviously!

not only do I think it will be a nice thing to chronicle via my lovely blog {in which I will hopefully be encouraged to write more often – fingers crossed} but this will also be the best forum through which I can keep track of all of the fabby recipes i’m planning to incorporate.

so what’s on the menu for this week? i’m glad you asked ;)

my strategy for her {and my own strategy, as a matter of fact} is to eat almost the same thing for breakfast and lunch every day with the only real variety being what I have for dinner. with that being said, I do like to switch it up every now and again so that I don’t get too bored – the most common way for me to do that is to just eat dinner leftovers for lunch.


}} eggs {2-3 whole, pastured} scrambled with veggies {bell peppers, mushrooms, onions}  in evoo + 1 slice of ezekiel toast with 1/2 T kerrygold butter

}} raw fruit {cantaloupe, honeydew, pineapple, berries} with 1/4 C toasted almond slices, shredded coconut & 1/2C greek yogurt {full-fat}

}} 1 link/patty sausage {pastured, farmer’s market} with onions, peppers + eggs {2 whole, pastured}

}} pancakes {either these or these} with berries, a drizzle of local honey & a pat of kerrygold butter


}} ginormous salad: protein {chicken, turkey, flank steak} + veggies {whatever is in season – carrots/cucumbers/bell peppers/red onion/avocado/etc.} + mixed greens {romaine/baby lettuce/baby spinach} + homemade salad dressing {evoo + dijon with either balsamic vinegar, apple cider vinegar, or lemon juice}

}} tuna salad {can of wild planet sustainably caught, low-mercury tuna + evoo + dijon + scallions + pickles + salt & pepper} on 1 piece of toasted ezekiel bread with roasted veggies

}} leftovers from dinner


}} crockpot bbq chicken via civilized caveman:

crockpot bbq chicken
recipe via civilized caveman

}} mexican casserole via paleomg:

recipe via paleomg
recipe via paleomg

}} lemon halibut in parchment with parsnips, olives & fennel:

parchment halibut
recipe via clean program’s blog

}} old bay roasted shrimp with sautéed yellow squash & zucchini {using ina garten’s fab recipe for guidance}

snacks as desired

}} one piece of whole fruit {apple/pear/orange/etc.} + palm-full of toasted nuts {almonds, hazelnuts, cashews, pistachios, pecans}

}} 1 cup of greek yogurt {full-fat, grassfed if possible} or cottage cheese {ditto} with mixed berries and a drizzle of local raw honey or grade b maple syrup

}} 1 piece of ezekiel bread topped with either 1 T of sunbutter or 1.5 oz non-deli meat {sliced chicken or turkey}/dijon mustard

}} roasted veggies {carrots, cauliflower, kale, broccoli, etc.} with evoo & spices {s&p, old bay, herbamare… the options are endless!}


PHEW. so there you have it;) wish us luck!!


*if you’re wondering why I only planned out a few dinners, it’s because I’ve found that {at least for me} it’s better to under-plan on dinner since my little household often has more leftovers than we know what to do with, as we are only two people and most recipes prepare enough for four. i’m the only one who can eat leftovers for lunch, as the bf doesn’t have a microwave at work and refuses to eat cold leftovers {which I, oddly enough, adore}.




peaches & cream baked oatmeal: making over a childhood favorite!

when i was a little kid, i absolutely a-DORED quaker’s peaches & cream oatmeal. i mean, i loved it. i would make it with extra milk {absolutely never water} and drink it right out of the bowl. sometimes i’d even combine two packets into a single bowl {yeah, i was one of those too-much-is-never-enough kids with food – don’t judge me}. whether for a snack or breakfast, i was all about this tastiness.

however, as we humans have a habit of doing, i found myself growing older and a bit wiser in my relationship to food and the willingness i have to include certain foods in my diet. this newfound attentiveness to ingredients and their sources led me to completely cut out all sugary breakfast cereals, including my beloved oatmeal.

i mean, honestly – let’s take a moment to review the list of ingredients in my beloved peaches & cream oatmeal, which quaker lauds as:

  • Made with heart healthy 100% whole grain oats
  • Good source of calcium, iron and essential vitamins and minerals
  • Cooks in 90 seconds in the microwave
  • Deliciously nutritious way to begin your morning

hmm, let’s see just what’s in this wonder-food:

Whole Grain Rolled Oats, Sugar, Creaming Agent (Maltodextrin, Partially Hydrogenated Soybean Oil**, Corn Syrup Solids, Whey, Sodium Caseinate, Sugar, Dipotassium Phosphate, Mono And Diglycerides, Artificial Color, Salt, Soy Lecithin, Artificial Flavor), Flavored And Colored Fruit Pieces (Dehydrated Apples [Treated With Sodium Sulfite To Promote Color Retention], Artificial Peach Flavor, Citric Acid, Annatto Color), Salt, Calcium Carbonate, Guar Gum, Oat Flour, Artificial Flavor, Niacinamide*, Reduced Iron, Vitamin A Palmitate, Pyridoxine Hydrochloride*, Riboflavin*, Thiamin Mononitrate*, Folic Acid*.

i’ve taken the liberty of underlining the things that i generally try to consciously steer clear of in my daily food intake. note that it is over half of the actual ingredients. i’m not even going to count all of the vitamins that quaker decided to inject into this frankenfood as actual ingredients; had they not messed with the oats so horribly to begin with and allowed them to preserve their innate nutritive components, there would have been no need for them to do that.

rather than go into a rant regarding my hatred of all corn- and soy-related byproducts and big agra’s continued perpetuation of their shameful existence {that’s a topic for another day!}, let me share with you how i went about recreating a much better version of my childhood favorite.

the following recipe is adapted from nourished kitchen, hands-down one of my favorite resources for delicious, real-food recipes.

peaches & cream baked oatmeal {serves 4-6 depending on portion size}


  • 1/2 pound steel cut oats {i used the mccann’s brand that you can find at m; ost grocers, but trader joe’s has a reasonably priced variety & any will do}
  • 1/2 cup walnuts {or pecans, or almonds, or whatever you like}
  • 2 tbsp yogurt, kefir, whey or buttermilk {for soaking}
  • dash unrefined sea salt {i like celtic gray sea salt}
  • 3 pastured eggs from your local farmer {or the best you can find in your grocery store}
  • 1 cup of whole, fresh milk {unpasteurized if possible but plain old pasteurized is fine – make sure to use whole and not skim or 1% or even 2%!}
  • maple syrup to taste {no more than 1/4 cup – i just did a couple swirls}
  • 1/2 cup of dried peaches {preferably unsulfured, but use what you find!}
  • 2 tablespoons of cinnamon
  • 1/4 cup butter {preferably from your local farmer, but if that’s not a possibility, kerrygold is a fabulous brand you can find most anywhere}


1. pour steel cut oats and nuts into a ceramic dish or mixing bowl.

2. add enough pure {filtered!} water to completely submerge the oats and nuts. add your dash of salt and the yogurt, whey, kefir, or buttermilk.

3. allow the oats and nuts to soak, covered, overnight in a warm spot in your kitchen {i put mine near the stove} for eight to twelve hours. {read about why soaking is good and necessary in the original recipe by nourished kitchen here!}

4. in the morning, drain the oat and nut mixture in a colander. place them back into the mixing bowl or ceramic dish in which they spent their evening luxuriating.

5. preheat the oven to 350 degrees F and use a liberal amount of delicious butter to grease your baking pan {i used a medium-sized corningware casserole dish, approximately 13×9 if not smaller but with some depth}. pour the oat & nut mixture into the greased pan.

6. beat together your eggs, milk, and maple syrup til well combined.

7. pour the egg, milk and sweetness mixture over the soaked oats & nuts; make sure you stir it all together really well at this stage so that the custard-deliciousness incorporates all of the yummy oats/nuts and those poor things aren’t left all by their lonesome at the bottom of the dish.

8. gently fold in the dried peaches and cinnamon. mmm you’re almost there!

9. smooth the entire thing out in the greased baking dish. dot with pats of butter til you feel you’ve used enough {or til the top is covered, since you can never have enough butter!}. i used maybe 10 little pats of butter {about 3/4 of a stick} spread out across the top of mine.

10. bake in your preheated over for about 40 minutes, or until the oatmeal is a gorgeous golden-brown and a knife inserted in the center comes out clean.

11. top with cream, maple syrup, or whatever your heart desires {mine desired full-fat, cream-top peach yogurt from grassfed cows this morning – mmmm} and ENJOY! :)

two cast members from the all-star lineup make a bashful appearance, choosing to pose behind their award-winning production;) id est: check out the brand of steel cut oats i used, the container of dried peaches i found, and my bowl of noms {topped with yogurt} that i ate for breakfast this morning!

now, isn’t that better?