Comfort Food Makeovers

I did a segment on Mass Appeal this week, and aside from a very dull knife incident with the spaghetti squash (see about 2 minutes in...yikes!), and the fact that they called me a "registered dietitian" (which I am not, and have notified the station that a PhD. is different than an RD!), the recipes went over very well with the cast and were easy to make!

Watch for "How to's" below:

Mass Appeal Segment with recipes on cauliflower rice, spaghetti squash pasta and zucchini lasagna:

http://youtu.be/uTilWwLjbnc

Meal Plan

Breakfasts

Egg whites and mozzarella or goat cheese with spinach on gluten free English muffin

omelette with goat cheese, red peppers and spinach with side salad of greens and balsamic vinegar

Gluten free bread (2 slices) with 2 Tbsp.. peanut butter and 1 banana

smoothie with greens, 1 scoop protein, almond milk, piece fruit

Plain yogurt with Bobs Red Mill gluten free Meusli and flax seed

Lunch

Tuna sandwich on paleo bread with apple slices, onion, and lettuce, side of veggies and piece fruit (2 days)

chicken (leftover from stir fry) on bed of lettuce with goat cheese, cranberries, onion, apple

chicken (leftover from stir fry) stuffed in gluten free tortilla with stir fry veggies, piece fruit

leftover zucchini lasagna and side salad, piece fruit

Snack (up to 2 per day)

celery with baby bella cheese

chiobani yogurt with flax seeds

apple with peanut butter

Dinner

Cauliflower rice stir fry with chicken, broccoli, peppers, carrots, and leeks

zucchini lasagna (2 nights)

spaghetti squash pasta with ground turkey, peppers, onion, pasta sauce (2 nights)

Dessert (because I feel like baking this week, and my exercise schedule is heavy, so a little extra discretionary Calories are in order :-)!)

Apple pie 

Grocery List

Produce

4 zucchini

1 head cauliflower

1 spaghetti squash

1 lb carrots

1 lb celery

1 leek

2 peppers

1 bag spinach

1 head broccoli

onion

fruit (5 pieces for lunches, plus 1 bag apples for pie)

bananas 1-2

Dairy

6 eggs

baby bella cheese

almond milk

mozzarella cheese

cottage cheese or ricotta

2-3 greek yogurt

goat cheese

Meat

1 lb ground turkey

1 lb chicken

2 cans tuna (plus either greek yogurt or light mayo to make it)

Other

2 jars pasta sauce

protein powder

goat cheese

gluten free tortillas

gluten free bread/english muffin

paleo bread

gluten free frozen pie crust (Whole Foods has a good one!)

 sugar and cinnamon  and corn starch for pie

flax seeds

dried cranberries

Bobs Red Mill gluten free Muesli