An Everyday Favorite: Classic Meatloaf

By itself or as a sandwich it's an old-time favorite! 

1 lb. lean ground beef (91% fat-free), completely thawed if frozen

1/2 cup bread crumbs (plain or whole wheat is fine)

1/2 medium onion, finely chopped (I didn’t do this in the picture above, but most of the time I extra finely dice the onions or substitute 1/2 Tbsp. onion powder for my children who do not like larger onion pieces in their meatloaf)

1 Tbsp. beef bouillon granules (reduced sodium, if you can find it or there some good organic bouillon substitutes which are great – substitute as directed on package)

2 Tbsp. lite soy sauce (different soy sauces yield a slightly different flavor – pick your favorite)

1 whole egg

1/4 cup skim milk

2 Tbsp. ketchup (I like something as natural/ high-fructose corn syrup free as possible)

1/2 cup reduced fat shredded, Colby jack, Monterey jack, or part-skim mozzarella cheese

1 Tbsp. browning sauce – optional, but good (it kicks up the flavor a bit to my husband’s delight)

4-8 oz. tomato sauce (we use a full 8 oz., because we like a saucier meatloaf, but use as desired)

Place all ingredients in a large bowl, except tomato sauce (reserve to be used during cooking).  Mix ingredients together with a large spoon, or I find it much easier to knead the ingredients together by hand until well combined. 

Shape mixture into an oval loaf and place in an 8 x 4” loaf pan coated with non-stick cooking spray.

Bake, uncovered at 350° F for approximately 40 minutes.  Remove meatloaf from oven and carefully drain about half (or more, if desired) the juices.  Cover meatloaf with tomato sauce (use between 4-8 oz. as desired).  Return pan to oven and cook an additional 15-25 minutes until no longer pink inside (but not over-cooked and dried out).  Makes 4 large servings or 6 approximately 1” slices.

Nutritional Information (I know I said I wouldn’t add this, but I already had it calculated from some time ago) per serving:

4 servings:  351.3 calories/ 31.5 g protein/ 19.3 g carb/ 14.9 g fat

5 servings:  281 calories/ 25.2 g protein/ 15.4 g carb/ 11.9 g fat

6 servings:  234.2 calories/ 21 g protein/ 12.8 g carb/ 9.9 g fat

Recipe Source:  Slightly adapted from Kirsten G. (although she doesn’t remember giving me this recipe we’ll still give her credit:)

Simple Snacks: Frosty Fruit Cups or Popsicles

Snack, side dish, dessert...aren't choices sweet ?

*Recipe Note:  You can easily half this recipe, but at our house these quickly disappear so we make the full recipe.  Makes 36 cups (nearly full).  Popsicle yield depends on the molds you use.

1 can (20 oz.) crushed pineapple (in 100% pineapple juice), undrained

6 medium, firm, but ripe, bananas, split into thirds lengthwise and then diced into 1/8” slices

3 packages (approx. 14 oz. each) frozen sliced strawberries (unsweetened)

2 Tbsp. white sugar

Place frozen strawberries in a bowl and sprinkle with white sugar.  Let rest for approximately 30 minutes or until partially thawed and juices begin to flow.  If making frosty fruit cups – dice strawberries while still partially frozen and add as directed in recipe below.  If making popsicles do not dice, but thaw partially with the sugar as directed above.  Add as directed below.

Place pineapple in a blender or food processor; cover and process until mostly smooth (pineapple will be frothy). 

If making into fruit cups:  Place pureed pineapple into a very large bowl.  Add diced & sweetened strawberries and diced bananas.  Stir with a large spoon until gently combined.  Line a regular-sized muffin tins (or just use a large rimmed heavy-duty cookie sheet and place foil liners on cookie sheet) with foil muffin cup liners.  Spoon mixture evenly between liners.  Cover gently with plastic wrap or tinfoil and freeze for at least 2 hours.  Once really frozen firm (approximately 4-6 hours), place fruit cups (still in liners) into large gallon size bags to keep fresh and accessible.  May be frozen for up to 1 month if properly sealed.   To serve when frozen solid:  remove from foil-liner.  Place unlined fruit cup in a bowl or on a plate.  Microwave for approximately 10-15 seconds (the fruit cup should be thawed just enough to begin to break apart with a fork, but not melted in anyway) and serve with a fork or spoon.    

If making into popsicles: Add the rest of the ingredients & puree until as smooth as you like.  Pour fruit mixture into popsicle molds & freeze for 4-6 hours or until firm.  Unmold popsicles as directed on popsicle form instructions. 

Recipe Source:  Adapted from tasteofhome.com

Homemaking: My Favorite Family Weekly Meal Planner (free printable)

I have created many meal plans over the years.  I started out with the days of the week and just a basic list of dinners, just as I had seen my own mother do all my life.  I've seen her look through the local grocery store ads weekly, to see what is on sale, and with pen in hand, jot down her dinners for the week on about a 1/4 sheet of paper.  I can still go to her house to this day and find her faithful list posted in her kitchen.  She's very consistent!  I could always rely on Thursdays as grocery shopping days, which was very important to know as a kid, because it always meant a "grocery shopping treat", something that was definitely not to be missed.  I have to give her credit for exposing me to the basics of eating well, meal planning, and consistency - 3 of the most important concepts when feeding my own family of seven and in trying to maintain my weight.

Of course, the organizer in me is always trying to create something a little more customized, efficient, and productive in my life.  Though no meal planner is the cure-all for feeding your family well, a good one can make things more simple, thorough, and cost-effective.  I still consult my weight-loss meal planning sheets every now and then, especially when I need a little leaner food ideas, but I find that this particular meal planning sheet (click on the link just given to print your own blank form or click on the image below for a peek at this week's menu that we all agreed upon - ask my kids) is an incredibly useful and important tool in helping our family to stay unified and budget-friendly (even if Mom has to sometimes supplement her own diet with a calorie-counting sheet every so often).

I said unified above, because one of the problems we seem to face in our household is getting everybody to eat the same thing at the same time.  Dinner and sometimes lunch isn't too big of a problem, but breakfast and snacks can easily turn into a free-for-all/ help yourself affair if I don't have some boundaries in place to keep everyone reined in.  It's why I felt I had to graduate several years ago from a basic "Dinner Only" planning sheet, to something more all encompassing, but still simple.  Here's the basic boundaries/ ground rules that I have given my family when it comes to eating in our household and in relation to this planning sheet (of course, there are a bazillion meal planning sheets our there so maybe you have a better one, but whatever your method is - I still believe that keeping things healthy, budget-friendly, consistent, and following through with whatever your plan is, are the most important aspects of any plan):

1. I plan my meals on Wednesdays and funny enough try to shop on Thursdays (old habits die hard I guess).  My family knows that meal planning days are Wednesdays (just declare it and follow through is my life mantra for accomplishing many things) and that if they want some say in what they eat for the next 2 weeks they better pipe up or be satisfied with what they get.  I have a favorite saying that my daughter's Kindergarten teacher taught her students, which says, "You get what you get and you don't throw a fit!"  When everybody is offered a say in the planning department, and the shopping has been done, this becomes a steadfast rule to save $ and headaches and to prevent all the "good stuff" from disappearing in the first 2 days or better yet 2 hours after shopping.  My goal is to spread the wealth over each 2 week period.  Though I'm still working to convince everyone of that, I do believe whole-heartedly it is a better plan.
2. When making food suggestions I do sincerely consider all that my husband and children desire, but they also know that it needs to fit into our weekly budget and be fairly healthy - something that won't harm those who have addictions:) (unless it is an intentional splurge type of thing, like a planned for dessert).  Basically Mom and Dad have edit power (if Dad wants some).
3. We hang our sheet on the refrigerator and cross off the meals or snacks as we eat them.  If the kids are really not in the mood for something and express a desire with a good attitude to eat something different we'll switch things around a bit, or once in a while, find something different to replace it with.  Though boundaries are essential, I do understand a bit a moodiness when it comes to eating so it never hurts to have some mercy, especially since we all could use a little.
4. A couple of budget boundaries I love and am incorporating more fully into my life recently is 1) to shop for all our groceries every two weeks, except for milk and produce which I shop for weekly, 2) I try to shop ads like my mom, to use coupons if applicable and within reason, and make a pretty thorough inventory of what I already have in the house so I am making good use of all our resources.  Good refrigerator, freezer, pantry, and storage room organization is so essential - these are some of my top necessary spaces for really good organization, because the benefits are endless.  But, that's definitely another post for another day.
5. Inspired by "The Food Nanny" I loved her idea of picking themes and making sure my meals were more well-rounded with better side-dishes, which jump-started this re-design of my old and faithful weekly meal planning sheet.  I have used themes before, but after flipping through her cookbook a few days ago, thanks to my friend Emily, and watching her on television, I decided it's just such a fun thing to plan dinner around themes because it really helps to simplify the thinking when planning menus.  I love that it adds excitement and consistency to our family routines and provides a wide range of flavors and types of foods.  My themes are listed on the sample sheet above.  You'll find if you know "The Food Nanny's" plan that my own themes are a bit more elaborate, but I like a little or a lot of wiggle room...what can I say?  The only time I think I'll deviate from this idea is whenever we have a holiday I'll make that day a "Family Favorite or Family Traditions Night/ Day", because we have a whole series of Family Favorite menus for all the holidays that are special traditional recipes for us.  It makes planning in splurges so fun and exciting (again - another post for another day).

So with all this said (wheeeeew!), I hope my children can someday find their own successful way of preparing wonderful/ healthy meals for their future families with enthusiasm, motivation, and ease.  I can not say enough about the benefits of eating dinner/meals together as a family.  One of the greatest blessings from being unified in what we are eating, and prepared and organized in the shopping and preparation of the food, is that this makes that very important time a little easier to obtain.  To my own mom...thanks for your good example!

Idea Source:  Emily S. - thanks for inspiring, and "The Food Nanny Cookbook".

June Tradition: BACKWARD Summer Bucket List (free printable)

So what's a "Bucket List"?  It's simply a list of things to do before you die or "kick the bucket" as the saying goes.  Obviously a "Summer Bucket List" is fairly similar, but instead of focusing on your whole life's journey and the guaranteed end to this blessed mortal state we are in, you simply focus on just making the most of your summer.  I don't know about you, but it sure is a lot less foreboding and intimidating to me!

 So...what's a "Backwards Summer Bucket List"???

It's better...oooh so better! (in my humble opinion).  

It's a no-pressure, gratitude-filled, joy-giving list, that takes the pressure off you (or moms:) - hallelujah!!!).  Instead of listing everything you hope to accomplish before the end of the summer (which is quite handy mind you - yes...we do believe in goal-setting around here), you simply record the "summery" things you do each time you do them.  Whether it's just for you, or for your family this list celebrates gratitude for a summer well spent rather than staring at a bucket list of things left undone.

I started this list, because it was frustrating my older children, who are able to read, that we weren't doing all of the things they hoped before school started, and I certainly was beginning to feel pressure and a bit overwhelmed by their unmet expectations.  After 3 or 4 years of that routine, I've wised up (well just a bit).  Now we have a list to put in our family scrapbook that we can look back on with fond memories.  And, somehow summer seems even more full of blessings and wonderful opportunities.

How to:  Simply click on this link & print off the page above (or create one of your own) onto regular paper or cardstock, hang where your family can see it and either you record or let your children record the fun things you do as a family...AFTER you do them.  My suggestion...record everything that brought you or your family pleasure during the summer, especially remembering to record the lovely simple things such as wearing flip-flops or making homemade popsicles.  We can learn so much from our little children who are naturally grateful for such small and simple pleasures (unless of course we help them become high-maintenance, but that is an important lesson for another day), don't you think?

Also, if you find your creativity waning a bit in the "what to do this summer" department and it feels like you or your family are stir crazy trying to figure out something fun to do...never fear!...the internet is full of wonderful lists to give your brain a boost.  Just "google" or search for "Bucket List" or "Summer Bucket List" and walaa!  You'll be up to your eyeballs in good ideas!  P.S. For a blank "Summer Bucket List" form with no yearly date click on this link:).

Here's to you & to a gratefully, joyful Summer!

An Everyday Favorite: Southwest Chicken & Pasta Salad

Oh dear salad, how do I love thee?  Let me count the ways!

(We love this salad...all seven of us!  I took the picture above before realizing
I hadn't added the cilantro, so you'll just have to imagine how much more
delicious & pretty this is with a little more green!)

*Recipe Note:  I also had to include this funny pic above, because my 3 youngest kids were whipping up their own version of this salad at the same time I was preparing dinner.  It's some sort of a strange Wheat Thin, jicama, pasta, it looks like a little bell pepper is in there creation.  I had to hurry and prepare the jicama before they used it all in their own dishes.  They probably ate half the jicama before I snagged the rest for our dinner.  If you're not familiar with jicama don't be afraid.  It is super easy to purchase and prepare.  It's known as the "Mexican potato or Mexican turnip", but funny enough we all think it tastes just like snap peas, but with an apple sort-of a texture.  Super delicious!  Definitely does not taste like a raw potato like you might think, so give it a try!  Just peel off the outer skin with a peeler or knife and slice into 1/8" sections and then slice each of those sections into 1/8" julienned slices.  Don't look at my poorly julienned slicing in the first picture.  I was in a hurry and wasn't too careful or accurate.  You can also make this a vegetarian dish by eliminating the chicken, if desired.

Salad Ingredients:
8 oz. favorite bite-size pasta (bowtie/farfalle, corkscrew/rotini, I used a pasta called radiatori - sort of like a 3/4 rotini, etc.), cooked al dente according to package directions
12 oz. poached (boiled for about 20 minutes until no longer pink) & shredded boneless, skinless chicken breast - place over ice to cool quickly or prepare ahead of time & refrigerate
1 cup julienned jicama (about 1" long x 1/8" thick) - see recipe note above
1 large red, orange, or yellow bell pepper, finely diced
1 (14 oz.) can black beans, drained and rinsed
1 cup frozen fresh corn, thawed and drained
2 Roma or other favorite dense & flavorful tomatoes, diced (or I like to use any favorite cherry or grape tomatoes, halved or quartered - our favorite "cherry-variety" tomatoes are "Sweet 100" (these are red) or "Sun Sugar" (these are orange), or a standard yellow grape tomato
1/2 cup roughly chopped cilantro - optional, but really delicious if you love cilantro - either use as a garnish or toss it in with the rest of the salad ingredients
1 cup reduced-fat, finely shredded sharp cheddar cheese - optional (good, but definitely not necessary to the overall flavor - so eliminate if trying to lose weight - see nutritional info below)

4 limes - cut into quarters lengthwise - reserve and serve with prepared salad (see recipe below)

Dressing Ingredients:
2 Tbsp. canola oil
1/2 cup reduced-fat mayonnaise
1 small (4 oz.) can mild diced green chilies
1 tsp. oregano leaves
1 tsp. cumin seeds
1 1/2 tsp. chili powder
1/2 tsp. coriander
1 Tbsp. white wine vinegar

Prepare pasta & chicken as per directed above.  This salad is served either chilled or at room temperature, so you will want to either prepare the chicken and pasta ahead of time or give yourself at least enough time to let these cool before adding to the salad. 

Prepare dressing, by placing all dressing ingredients in a small bowl and whisk until incorporated.  Place in refrigerator and chill approximately 1 hour to let flavors meld together.

Prepare the remainder of the salad ingredients as per directed above in the ingredient list.  Combine all prepared salad ingredients into a large bowl and toss to combine, except for limes.  

Pour chilled dressing over salad.  Toss or gently stir to combine, until completely coated with dressing.  Squeeze fresh lime juice over salad and toss just before serving or serve lime wedges with individual servings and allow each person to add lime juice as desired.  Makes 6-8 servings.

Nutritional info. per serving (6 serving size w/o cheese):  296.6 calories/ 19 g protein/ 32.3 g carb/ 11.2 g fat

Nutritional info. per serving (6 serving size with cheese):  356.6 calories/ 23.7 g protein/ 32.3 g carb/ 15.2 g fat

Nutritional info. per serving (8 serving size w/o cheese):  222.5 calories/ 14.25 g protein/ 24.25 g carb/ 8.4 g fat

Nutritional info. per serving (8 serving size with cheese):  267.5 calories/ 17.75 g protein/ 24.25 g carb/ 11.4 g fat

Recipe Source:  beehiving.blogspot.com

An Everyday Favorite: Indian Mango Dal (or Dahl)

Really good!  ... No, Really!

*Recipe Note:  This recipe freezes well.  We create individual freezer meals including the cooked rice, Mango Dal, and some roasted chicken.  This is a freezer favorite that my husband loves to take to work for lunches!  Oh and sorry about the slightly blurry pic, sometimes that happens when I try to take a quick picture with my phone.  Hope you can see past that and discover how delicious this dish really is....no really!

1 cup yellow lentils (these are not the same as the traditional brown lentils sold at most super markets, they are usually found at specialty Asian or Indian food markets, however you can - and I do - substitute yellow split peas which are not the same as yellow lentils, but make a nice substitute and we actually prefer the flavor and texture (available at most super markets) to the lentils
3 1/2 cups water
1 tsp. kosher salt, divided
1/2 tsp. ground turmeric
1 Tbsp. canola oil
1/2 tsp. cumin seeds
1 medium onion, finely chopped
4 cloves garlic, minced
1 Tbsp. fresh minced ginger (about a 1" x 1" piece - ground ginger is not the same)
1/2 tsp. ground coriander
1/4 tsp. (or less - if you want it slightly less spicy) cayenne pepper
2 mangoes, peeled & diced (for an easy how to on cutting mangos you can click here - also this may sound weird or even a little disgusting to some, but trust me on this one - don't throw away the precious mango seeds without first sucking off the fruit/juice or letting one of your children do it.  So delicious - it's a fight to see who gets the seed!  You'll be amazed, it's like the fight over who gets to lick the beaters when making cookies or a yummy dessert, but healthier and better for you.)
1/2 cup chopped fresh cilantro

3/4 cup cooked Jasmine or Basmati rice per person - optional (not included in nutritional info. below)
1 whole roasted chicken about 2-3 lbs. - optional (not included in nutritional info. below)

Place lentils (or split peas) in a colander and rinse until the water runs clear (pick out any damaged or discolored lentils and discard).  In a large saucepan, combine rinsed lentils (or split peas), 4 cups water, 1/2 tsp. salt, and turmeric.  Bring to a boil.  Reduce heat to a simmer, partially cover and cook, stirring occasionally, for 15 minutes (for lentils), for 30 minutes (for split peas).

Meanwhile, heat oil in a large non-stick skillet or large dutch-oven style pan, over medium heat, until shimmering, but not smoking.  Add cumin seeds and cook until fragrant and starting to brown, about 30 seconds.  Add onion; cook stirring until soft and just barely beginning to brown, about 4-6 minutes.  Do not overcook or your dal will look darker and discolored.  Add garlic, ginger, coriander, cayenne, and the remaining 1/2 tsp. salt.  Cook stirring for 1 minute more.

Stir the garlic mixture and prepared mangoes into the lentils or split peas.  Return to a simmer;  cook stirring occasionally until the lentils are falling apart or the split peas have a fairly soft bite (they will be somewhat chewy still, but tender), about 10-15 minutes.  Remove from heat and stir in cilantro.  Makes about 6 - 1 cup servings.

Serve over Basmati or Jasmine rice and with roasted chicken, if desired (I just like to pick up a roasted chicken at the super market the day of).  Not included in nutritional information below.

Nutritional Information per serving:  186 calories/ 9 g protein/ 33 g carb/ 3 g fat     

Recipe Source:  Slightly adapted from EatingWell (eatingwell.com).

Simple Snacks: Cottage Cheese & Yogurt Crunch

Simple & Satisfying.

*Recipe Note:  Thanks to my sister Amy (who is a professional trainer, as I've mentioned before), this has become a main "go to" breakfast or snack combo for me, because of how fast, easy, mobile, and satisfying this is.  I can throw this together in a few seconds (using a paper cup and a plastic spoon) and run out the door for anyone one of the millions of demanding things that grab at my time as a mother of five.  It's a great source of "meatless" pure protein, especially using Greek yogurt (not that I am a vegetarian or that there is anything wrong if you are, I just don't like depending on or over-consuming "meat" as my main source of protein all of the time).  My husband was skeptical, of this food combination at first, but it only took a few bites to change his mind, and now thinks this is great!  

By the way, you can get as fancy as you like and serve this parfait-style in a pretty glass cup, but in our normal "real life"...dumping it into a bowl or paper cup as mentioned above and going on with our business for the day, is about as fancy as your gonna get around here. 

1/2 - 1 cup lowfat cottage cheese (I prefer Daisy 2% lowfat cottage cheese, but you could also use non-fat or 4% depending on your nutritional needs)
2 - 4 Tbsp. favorite yogurt (make it Greek if you want to up your protein, but whatever you do - pick a flavor you love!!! - add more if desired or to fit your nutritional needs and desires)
1/4 - 1/2 cup fresh fruit, chopped, diced, or left whole - optional (I only include this every now and then if I happen to have some quick to grab stuff on hand or want a little extra something special)
1/4 cup crunchy favorite food (i.e. granola, cold cereal - I like "Kashi Go Lean Toasted Berry Crumble", almonds, walnuts, etc. - pick this based on your nutritional needs and taste preference)

Combine or layer all ingredients.  Enjoy!  Serves 1.

Nutritional Information:  Add nutritional information together based on your personal taste selection and portion size.

Recipe Source:  Amy S.