April 28, 2012

Mediterranean Tuna Lettuce Wraps

One thing I am going to have to work out while on Project Real Food is tortillas.  I love hot tortillas with butter, salsa, and cheese.  I love wraps.  I love breakfast tacos and burritos.  I love tortillas.  When we started thinking about making these changes to our diet I thought, "No problem!  We'll just eat whole wheat tortillas and corn tortillas."  Ummmm...problem.  I started trying to find a brand of tortillas that doesn't have sugar, enriched flour, or a list of ingredients I can't pronounce.  I looked at Sprouts, Kroger, and Target (the three stores within a reasonable distance from my house).  There was nothing - not one option.  Sprouts has some sprouted grain tortillas that might be a possibility, but they cost $4 per package and that's just not feasible for us.  I've decided to learn to make my own corn and whole wheat tortillas, but it's going to take some practice.  In the meantime, I'm trying to get used to the idea of lettuce wraps.  I'm resistant.  My brain doesn't want to acknowledge this new form of sandwich delivery.  But this afternoon I made myself do it, and I was pleasantly surprised at how good these were.  The Man-Verdict is still out, but as far as I'm concerned these can be a regular addition to our lunch rotation.  

Ingredients
2 (6 ounce) cans chunk white tuna in water, drained well 
        (press most of the water out for best results)
1/4 cup chopped fresh parsley
1/4 cup chopped calamata olives
2 Tbsp olive oil
1 Tbsp fresh-squeezed lemon juice
1/2 Tsp lemon zest
Salt and freshly ground pepper, to taste
4 romaine lettuce leaves

Directions
Mix the tuna, parsley, olives, oil, lemon juice, lemon zest, salt and pepper together in a medium bowl.  Serve in lettuce leaves.  

I topped ours with a little sprinkling of feta cheese.


Makes 2 servings
Adapted from Ellie Krieger (So Easy)

April 27, 2012

Project Real Food: Week 1 Grocery Trip

Well.  That was not the best trip to the grocery store.  Looking back on it I guess it wasn't all that terrible, but when I left the store I was determined to never set foot in a grocery store again unless I was either alone or had a small army of reinforcements.  The need to read the label on every product that goes in the cart makes for a long trip.  Add in a teething baby, a tired mommy, and a crowded store and you have a recipe for disaster.  We survived the deli counter and the dairy case, but the produce section proved too difficult.  Sam - who usually sits calmly in the cart and flirts with other customers - was grabbing at everything and screaming in an octave known to shatter glass.  I was trying to hurry which meant I wasn't able to think clearly.  I pacified Sam with a handful of Apple Cinnamon Puffs.  By the time we got to the bulk section all I needed was peanuts, rolled oats, pecans, and pine nuts.  They were all on the same aisle.  Ready-Set-Go!  Except I was trying to do it all one-handed since one hand was occupied by Puffs.  Then a really snotty customer pushed me out of the way to get to the almonds and mumbled something about whiny babies and incompetent mothers, and I figured I should haul it out of the store before I force fed her a handful of Puffs.

I made it to the checkout counter and started to unload my basket.  There was one person in front of me, and she only had five items.  Then someone tapped my shoulder.  Does your favorite grocery store have one checker that you just can't stand?  Mine does.  I avoid the woman like my soul depends on it.  She is slow, she is chatty to the point of being intrusive, and she examines every item before she scans it.  And she was tapping me on the shoulder.  She said, "I can take care of you over here".  It so happens that "over here" was five aisles over.  I told her that I was fine, but she insisted and actually put items back in my cart, pulled it out of my hands, and took it to her register.  In other words, she took my cart with my crying child in it and walked away from me.  I considered force feeding her some Puffs.  Or my fist.  But I kept my cool.  I followed her and started re-unloading my groceries.  By the time I got my entire basket unloaded she had not scanned one thing.  As a matter of fact she was on the phone.  I don't know why.  I was trying to prevent Sam's head from exploding.  She finally started scanning my groceries and she did her typical "examine and pontificate" routine.  "Is this a yellow bell pepper or an orange bell pepper?  Oh, it's yellow?  I think this is more gold than yellow, though.  They should call it gold.  Do the gold ones and the orange ones taste different from the red ones?".  And if she wasn't jabbering pointlessly to me she was talking to the girl who was bagging my groceries about how sick she had been on Tuesday and who the manager got to fill her shift when she called in sick and how that person was completely unacceptable because they don't take time to connect with the customers.  (!!!!!!!)  Remember the crying baby?  Yeah.  They seemed oblivious.  The girl bagging my groceries did a terrible job.  She put heavy stuff on top of squishable stuff.  She didn't put the plastic "base" on the bottom of my reusable grocery bags; she just left it on the side so the bag was off balance.  She loaded one bag so full I could hardly lift it and barely filled the other two.  And she gave me attitude when I requested that she leave my chicken in the plastic bag I had put it in to prevent it from leaking  everywhere.

Nevertheless, everyone remained unscathed.  The store was not a fireball of death and destruction when I left.  And the moment the sunlight hit him Sam calmed down and started babbling happily.  We got home, I put him down for a nap, and collapsed in the recliner to look over my grocery receipts and type up this post.  And here's what it looked like:


Gallon Whole Milk  $2.24  (Not organic, but it is hormone-free and much cheaper than the $3.59/half gallon for organic)
Mini Sweet Peppers (Costco pack) $3.99
Baby Bella Mushrooms (Costco pack)  $3.99
Bulk Items (peanuts, pecans, pine nuts)  $10.93
Rolled Oats (1 pound)  $0.81
Heavy Cream  $0.50  (No that's not a typo!  It was on clearance because of the sell-by date.  Score!)
Bacon (1 pound)  $4.64
Chicken (whole fryer)  $4.90
Carrots (1 pound)  $0.69
Strawberries (1 pound)  $2.00
Baby red potatoes (2.25 pounds)  $4.14
Broccoli (1.25 pound)  $1.25
Cilantro $0.34
Corn on the Cob  $0.40
Parsley $0.49
Pineapple $1.50
Bell Peppers (7 assorted colors) $5.40
Lettuce $1.76
Green Onions $0.49
Jalapenos (3) $0.34
Bananas (3.75 pounds)  $2.03
Mangos (2)  $0.67
Beans  $3.73
Water Chestnuts $1.07
Tuna  $4.88
Pasta  $2.94
Mozzarella cheese-sticks $4.18
Pinot Grigio  $9.99

Total Groceries  $83.31


That's over-budget for us, but there are several items here that will last for two weeks or more so it should all even out.  This was definitely an expensive week because our fridge was running on empty!  Thankfully I had plenty of meat in my freezer which kept the price down.


Here's what I learned today:

  • There is no such thing as bacon that does not have added sugar.  I checked every package at Target and Sprouts.  I bought the Sprouts store-brand because it was the most reasonably priced and sugar was one of the last two ingredients listed.  No preservatives or additives.
  • Barilla Whole Grain pasta is not, in fact, 100% whole grain.  Oy!  To get pasta that is truly 100% whole grain it was going to cost nearly three times as much.  I went ahead and got the Barilla.  Next week I will plan on less pasta.  
  • Lunchmeat is nasty.  Even Sprouts "off the bone" lunchmeat has sugar and tons of other additives.  I decided to spend my money on a whole chicken which I'll cook in the crockpot for sandwiches.  Then I'll use the carcass for making broth.  (I love that I just used the word carcass!)
  • I am going to try getting involved with the Bountiful Baskets co-op that several of my friends use.  I'm nervous about the "lotto" approach of not knowing for certain what I'm getting, but I think it's worth the $15 to check it out.  
I'm excited to cook dinner tonight and see how it turns out with whole-grain (sort of) pasta.  We're having Pasta with Roasted Pepper Sauce and grilled Italian sausage.  I think it's a perfect night to sit on the patio after Sammy is asleep!

Project Real Food: Week 1 Meal Plan

Today starts our first week of Project Real Food.  Ironically I'm starting it with the Last Dr Pepper.  We had one more in the fridge, and it needed to be taken care of.  The mood is solemn.  Let's have a moment of silence.


Okay.  Moving on.

I spent quite a bit of time trying to figure out how to handle our meal plan.  We already do really well where dinner is concerned, but breakfast and lunch are usually a grab-on-the-run kind of event.  I decided to plan two or three meals that would yield leftovers and we'd use those for breakfast and lunch all week.  Dinners will be handled like usual which means I'll cook every night except two:  Sunday (dinner at church) and Thursday (leftover night).

Here's what we have on the meal plan this week:

Breakfast
Pecan-Maple Breakfast Cookies (doubles as a snack)
Breakfast Tacos
Whole Wheat Biscuits
Breakfast Casserole Bites

Lunch
Honey Mustard Turkey Sandwich
Mediterranean Tuna Lettuce Wraps

Dinner
Pasta with Roasted Red Pepper Sauce and Grilled Italian Sausage, Tossed Green Salad
Slow Cooker Puerto-Rican Pork, Black Beans, Roasted Corn with Cilantro Butter
Grilled Asian Chicken, Peanut Butter Noodles, Veggie Stir-Fry
Lemon-Thyme Chicken, Rosemary Red Potatoes, Tossed Green Salad
Slow Cooker Refried Beans, Fajita Veggies, Cilantro-Lime Rice

Snacks
Chocolate Peanut Butter Granola Bars
Fruits/Veggies/Cheese

Nothing in this list includes any added sugars, preservatives, or refined grains.  I thought I would struggle to find meals, but I really didn't.  Granted, we haven't actually tasted everything yet, but there wasn't one thing on this list that made Aaron turn up his nose.  I also haven't gone to the grocery store and double-checked all the labels.  I'll post tonight about my trip to the grocery store today.  Sam is cutting two top teeth, and Mommy didn't get much sleep last night, so I'm hoping this doesn't end in disaster...

Click here for the grocery store details.

April 23, 2012

Keepin' It Real

I've been having an internal argument.  I can argue with myself better than I can argue with anyone else, and trust me, this girl can argue with the best of them.  I have been dealing with this nagging feeling that I need to switch my family to what has become known as "real food".  (This is a very popular trend right now, so you probably know what I'm talking about, but if you don't you should check out 100 Days of Real Food.  It's the closest thing to a "one-stop" shop on the topic that I've found.)  Anyway, I've been on Weight Watchers since early January, and I've lost 12 pounds and then I plateaued.  I'm sure there are things I could do better (like...ahem...not devote all my weekly extra points to the consumption of Dr Peppers), but the more I read the more I become convinced that Weight Watchers is not the best plan for me.  Let me be clear, I am not condemning Weight Watchers.  I just think it's not addressing the issue behind my weight problem.

Weight Watchers is very focused on fat-free, sugar-free foods.  They also advertise and design their program so that you can make room for the "foods you enjoy" and still lose weight.  This works for some people.  It used to work for me.  It doesn't anymore, and there are two reasons why.

  1. I manipulate the situation and justify eating junk by using my weekly extra points or cutting corners during the day.  This means that, although I am no longer using several fattening ingredients when I cook dinner, my consumption of sugar has not decreased enough to make a difference in my body chemistry.  And sugar is a bad, bad dude.  
  2. I have become a label-reader.  I am seeing the additives and chemicals that the food industry is putting in fat-free and sugar-free foods, and I am convinced that those additives and chemicals are killing us. 
Before you roll your eyes and think "Oh great, ANOTHER person is buying into the hype" let me clarify something.  I am not one of those people who freaks out about trace amounts of rat poop in my canned goods.  I am not convinced that the food industry is slowly poisoning all of with anti-freeze.  I actually think the truth is much scarier.  Our culture has become so focused on "having our cake and eating it too" that we will take shortcuts without making sure those shortcuts are actually taking us to our desired destination. We will gravitate toward labels like "all natural", "multi-grain", and "low-fat" without taking the time to learn about what we are really putting into our bodies.  And the food industry knows it.  The food industry's goal is to make money.  Their goals have nothing to do with keeping you healthy.  And with the lack of consistent regulations on food labels it's very easy for companies to make claims that do not give consumers the whole story.

There is always a new diet plan or nutrition theory out there.  And with each new "discovery" there is a flood of new products on the shelves that have been engineered to fit that trend.  When did we forget that our food was engineered for us by the Master?  I don't care if you believe in God, Buddha, Allah, or the Flying Spaghetti Monster you have to have some theory about how we got here and how we've stayed alive for thousands of years without the American food industry providing us all with "miracle" foods.  I choose to believe that I was created by God Almighty, and I believe He created my body to work in conjunction with the foods He provided.  I heard someone say last week that if "walks, swims, flies, or grows it's food; if it doesn't, it's not".  Makes sense to me.  And this is an approach that has stood the test of time.  Imagine that.

Starting with this week's grocery store trip the Turners will be moving toward a Real Food diet.  We are on a tight budget, so there will be some things we can't do (like buying only locally raised meats or all organic produce).  There are certain ingredients that we'll continue to use until we have exhausted our current supply; when it's time to replace them we'll choose better alternatives.  The 100 Days of Real Food blog has a "budget plan" for $125 per week.  I don't have anywhere near that much.  I'm not sure how that's going to work.  My plan is to blog each week's meal plan and grocery store list/cost.  I will also most likely be making a long trip once a week to get to stores that we don't have in my little city.  The nearest Great Harvest Bread Company is 30 miles away, and until I can perfect the art of making my own bread I'll be making a trip up there once a week.

I am nervous about giving up sugar.  I know that for the first 24-48 hours my body is going to be yelling for a Dr Pepper, and I'm going to have to push through it.  I know that the craving for bad carbs is going to hit hard.  I am not looking forward to the headaches and the struggle for willpower.  I am not looking forward to the raised eyebrows when I try to explain this to people who won't understand.  I am not looking forward to finding hot dog wrappers and empty soda bottles in my husband's truck (we all know he's going to cheat!).

There are a few things I AM looking forward to, though.  Not having to count points and stress out when I can't figure out the best menu option.  Full-fat ooey gooey melty cheese.  Butter (in moderation, of course).  No more caffeine headaches.  Making the best choices I can make for my family.

What are your favorite resources for "Real Food"?  Do you participate in a co-op?  Do you have a favorite health food store?  Anybody have suggestions for simple grab-n-go breakfasts and lunches that will satisfy the hunger of a working man with a seemingly endless appetite?  What about ideas for baby finger foods for a kiddo who hasn't quite mastered the art of picking up squishy fruits and veggies?

Grocery shopping day is Wednesday.  Stay tuned to see how it goes!

April 11, 2012

Crock-Pot BBQ Chicken (7 P+)

My day started at 7:30 with a phone call from my husband telling me I had left my wallet in his truck.  He found it when he was on his way to work and was far enough away that I couldn't just load up and go pick it up.  Which meant no trip to the grocery store until he got home.  Which meant I lost the necessary prep time for the recipe I had planned.  Which meant I needed to come up with something quick based off what was in my freezer and pantry.  Remember the above comment about needing a trip to the grocery store?  I didn't have many options.

I was also dealing with the Great Diaper Blow-out of 2012.  I thought I survived the worst after the blow-out from last week.  I was wrong.  Very very wrong.  My brain was scattered.

Then I remembered my recipe for BBQ Beef, and I wondered about trying it with chicken breast.  And then I smacked my palm on my forehead for not thinking of this sooner.  And then I threw everything in the crock-pot, turned it on low heat, congratulated myself on my brilliance, and walked away.

Without plugging it in.

Yes, I did.

Luckily, I noticed it before long so dinner was ready on schedule, and it tasted like sweet, smoky BBQ sauce and success.  Serve this with some fresh corn on the cob and a tossed green salad.

Ingredients
1 pound boneless, skinless chicken breast
1 1/2 cups ketchup
1/4 cup packed light brown sugar
1/4 cup red wine vinegar
2 Tbsp dijon mustard
2 Tbsp Worcestershire sauce
1 Tsp liquid smoke flavoring
1 Tsp Franks Red Hot or Tabasco
1/2 Tsp kosher salt
1/4 Tsp freshly ground black pepper
1/4 Tsp garlic powder

Directions:
Mix up the sauce.  Add the chicken to the crockpot (frozen or thawed; either way works).  Pour the sauce over the top and cover.  Cook on low for 5-6 hours.  Shred the chicken and serve.



1 pound of chicken made four servings
7 Points+ per serving