Day 5: Green Smoothie, Quick Soup and Stuffed Bell Peppers

Yes, it is the weekend! This is my last post in this series, and we ended with a bang. Friday night in our house is lamb/beef night, this week it was stuffed bell peppers. It is also treat night, which could be almost anything, but this week it is chocolate chip ice cream sandwich.

I'm sure by now you can see a bit of a pattern. For breakfast we either eat Muesli or a Smoothie and for lunch it is either a soup or salad. Dinner is usually based on a weekly pattern: Sunday is grain-free vegan, Monday is chicken, Tuesday is grain based vegetarian, Wednesday is fish, Thursday is gluten-free pasta, Friday is meat and Saturday is fish. These patterns make the meal planning easy, while still allowing for variety. Dessert is also a staple in our house, even if it is just a date and a piece of very dark chocolate. (Though this time of year it is usually more than that :)).

On to the recipes... lunch was a "Quick" Soup. This recipe comes from our months on the GAPS diet. It is a big bowl of whatever vegetables are in the house. It's quick because I don't have to think about or plan it (it also cooks up rather quickly with no meat or starches to worry about).

Quick Soup
Serves 2

1 onion
1 carrot
1 stalk celery
3 mushrooms
1 zucchini
1 bell pepper
1 leek
1 tomato
1 small head broccoli
1 small head cauliflower
1/2 cup green peas
1 tsp salt
2 tsp garlic powder
1 tbsp Italian seasoning
1 tbsp tomato paste
1 quart broth

Chop up all the vegetables and saute them in a big pot with a little oil until tender. Add in broth and tomato paste and bring to a boil. Reduce heat and simmer for 20 minutes. 

For dinner, I was planning on making stuffed squash... at first zucchini and then a winter squash. I couldn't find what I wanted at the store, so I decided on bell peppers instead, and I'm glad I did.

Stuffed Bell Peppers
Serves 2

3 bell peppers

Filling:
200g ground lamb
1 onion
3 mushrooms
1 zucchini
3 green onions
1 tsp garlic powder
2 tsp fiesta seasoning
pinch of salt

Salsa:
1 tomato
a little of the onion from the filling
1 clove garlic
1 tbsp fresh cilantro
1/2 lime, juiced
1 tsp garlic powder
2 tsp fiesta seasoning
pinch of salt
1 avocado

Pre-heat the oven to 400°. Wash and seed the bell peppers then place them on a backing sheet. In a skillet, saute the chopped onion, mushrooms and zucchini until golden brown. Add in the lamb and cook trough. Season the mixture and then fill it into the bell peppers. Bake for 20 minutes. While you wait, dice the tomato, onion and garlic. Place into a bowl and season with cilantro, lime juice and spices. Chop the avocado and stir into the tomato mixture. Serve over the top of the bell peppers.

Time for dessert! I've been trying to recreate my favorite cookie recipe without gluten, dairy or eggs and with only natural sugars. This has been no easy task, and I'm still not there yet. These cookies were from the last attempt. I paired them with some ice cream. It was pretty good. I can't post the recipe yet, but when I nail it, I promise I will post the results.

Well, this concludes the series "So, what do you eat?". I hope you had fun taking a look at what we eat every day and getting into my mind about how I plan and prepare. Stay tuned for a post about our Thanksgiving here abroad, and about my upcoming trip to Oregon. Until then...

En Guete!

Day 4: Green Smoothie, House Salad and No Peanut Noodles

Well, what goes around, comes around. Today we had a green smoothie for breakfast, a house salad for lunch, and the last of the organic, gluten-free Lebkuchen for dessert. As my husband put it at dinner, "It's almost a raw kind of day."

The Raw Food movement is something that really intrigues me at the moment. I find a lot of value in eating things in the most natural state. That is where the nutrients and enzymes really shine. I've even gone as far as to say that if you can't eat it raw, you probably shouldn't be eating it at all. That being said, there is some benefit in cooking some things (grains/seeds need to be soaked and/or cooked to neutralize the acids in them, tomatoes and spinach are actually really healthy cooked, and meat is said to be easier to digest cooked). When we start to detox come January, we will start eating 70% raw. The plan is a smoothie for breakfast, a salad for lunch and then soup for dinner. Try it for a week. You will feel amazing.

Ok... so the recipe of the day is:

No Peanut Noodles
Serves 2

120 g Rice Stick Noodles
1 carrot
1 zucchini
1 cucumber
1 broccoli stem
3 mushrooms
3 green onions
1 handful cilantro
1/4 cup almonds

Sauce:
2 tbsp Almond butter
1 tsp Maple Syrup
1 tbsp Coconut Aminos
1 tbsp lime juice
2 cloves garlic
1 inch fresh ginger
1/4 tsp chili-garlic paste

In a bowl place the rice noodles and cover with boiling water, set aside. In another bowl, grate the garlic and ginger. Add in the rest of the sauce ingredients and whisk together. Julienne your vegetables, chop the onion and cilantro and stir into the sauce. Drain the noodles, then toss into the sauce. Chop the almonds and sprinkle over the top.

That is the almost raw. If it weren't for the noodles (and the cookie), it would be a fully raw day. Even so, I woke up in a great mood and I feel really good today. Yay for healthy eating! So until tomorrow when we wrap up this series...

En Gute!

Day 3: No Grain Muesli, Spinach Dal and Pan Seared Salmon

As you can see, today's meals look very different from the last two days. We started our day with a big bowl of Muesli. This traditional, Swiss dish is usually made of soaked oats, milk and fruit. This current version is made without oats and with sheep's yogurt. We change up the fruit seasonally to keep it fresh and frugal. On top, I put a mixture of nuts and seeds. It is very good.

No Grain Muesli
Serves 2

2 cups sheep milk yogurt
1 tbsp unsweetened applesauce
1 banana
1/2 mango
1 pear

1 cup grapes
2 clementines
Nuts and seeds (I used pumpkin, sunflower, and flax with almonds and pecans)

Chop the fruit and mix it thoroughly with the yogurt and applesauce. Top with the chopped seeds and nuts. 

Wednesdays, after breakfast, we rush out to the farmer's market. It is a bit of a walk (especially with an 18-month-old who would love to walk himself, but doesn't have the stamina yet), so this little trip takes up the whole morning. We can also pop in to the Reformhaus (organics shop) if we need to get something special, as it is right off the market square. Needless to say, lunch was thrown together in a hurry.

Spinach Dal

Serves 12

2 cloves garlic, grated
1 inch fresh ginger, grated
1 onion
1 carrot
1 stalk of celery
1/2 tbsp Curry Powder
1/2 cup red lentils
1 quart Vegetable Broth
1 tbsp tomato paste
1 tomato
1 cup spinach

In a large pot, sauté the onion, carrots, celery and curry powder with the garlic and ginger until onions are translucent. Add in the lentils, tomato paste and vegetable broth. Heat to boiling. Reduce heat to low and let simmer for 25 minutes, or until lentils are tender. Add tomatoes and serve with spinach.

I was a lucky girl Wednesday night and my sweet husband made dinner. I was so pleased, that I did the dishes and made him homemade popcorn and "raisinettes". It was all completely lovely, and I got to go to bed early, after catching up on some TV.

Pan Seared Salmon
Serves 2

1 yam
2 carrots
1 zucchini
1 head of cauliflower
2 tbsp olive oil
2 tsp garlic powder
8 oz Wild Caught Salmon

Pre-heat the oven to 425°F. Cut yam and carrots into sticks. Toss with olive oil and spices. Place in the oven on a lined baking sheet. Bake for 30 minutes. Chop the cauflower, and cut the zucchinis into 1/2" thick rounds. Toss with olive oil and spices. Place in the oven on a lined baking sheet, with foil covering the broccoli. Bake for 10 minutes. Heat a frying pan to medium-hot, reduce heat to low add in oil and fish. Cook on the first side for 30 seconds, then flip and cook for on 3 minutes, then flip again and cook for another 3 minutes.

This, my friends, is how you stay on track: Be realistic. Do you love sweets? Are you a snack junkie? Embrace it, but do it smartly. Make it at home with single ingredients you chose the quality of. Don't let the food industry cook for you. I know all each ingredient that went into those chocolate-covered raisins. There isn't a thickener, or food coloring in them. They are real. I have a sweet tooth and sweet heart. So, I make sure I have healthy things around that satisfy it. When I don't prepare I'm at the store picking up an ice cream bar if I'm not careful, so I'm careful. If you love chips, make your own, or get your crunch from some almonds or baked kale. Also, eat regularly and generously. Enjoy huge salads and piles of raw or steamed vegetables. Snack on lots of fresh fruit. Eat til you are full and listen to your body's cues. (Be mindful with your portions of starches (corn, rice, lentils and sweet potatoes), animal products (meats and dairy), nuts and sweets as they are more calorie dense, so a little goes along way).  So, until tomorrow...

En Guete!

Day 2: Green Smoothie, Chicken Chop Salad and Massaman Curry

Day 2 started our just like day 1, but since I ran out of carrots the night before, we had to rush through breakfast to get to the store. I shop 4+ times a week here in Zürich, twice I go to the famer's market and I go to our local Migros supermarket as needed. I shop as organic as possible. In Portland, I would only shop once a week at our local New Seasons. We had a bigger fridge, and a bigger pantry there (and here I can only buy what I can carry home and up a flight of stairs).

I always make a list before going to the store, and I always consult my meal plan. Here is this months:

 As you can see, it isn't exciting, and I change it when needed. I cut out oatmeal after planning this, and replaced them with smoothies. I also tend to cook what I feel like eating/making, so things switch up from time to time, but at least I have an idea of what we are eating/buying.

I would say meal planning, especially if you are new to this lifestyle or on a budget, is essential to maintaining focus. If there is something yummy and easy to cook in the fridge you are less likely to go out and de-rail your good intentions.

At the store, I bought some coconut milk to make tonight's stir fry into curry and I happened upon some lovely, gluten-free and organic Lebkuchen which I couldn't leave without. These, paired with some cute, little clementines became our dessert.

Ok, now on to the recipes... Lunch was a simple salad...

Chicken Chop Salad
Serves 2

1 chicken breast
1/2 red bell pepper
1 carrot
1 avocado
1 cucumber
4+ cups of salad greens

Dressing:
1/4 cup extra virgin olive oil
1/8 cup apple cider vinegar
2 tsp honey
1 tbsp mustard
2 tsp salald herbs
pinch of salt and chili flake

Saute chicken in a little oil in a hot skillet, set aside. In a large salad bowl, mix the dressing. Chop the vegetables and toss them in the dressing. Add in the chicken and the salad greens and toss to combine.

Dinner was early tonight, as the little one was tired, so I threw this together in a hurry...

Pumpkin Massaman Curry
Serves 2-3

1/2 small kuri squash or pumpkin
1 onion
1 carrot
3 mushrooms
1 zucchini
1 red bell pepper
1 bok choy
1 small head of broccoli
1 small head of cauliflower
2 tbsp Massaman Curry paste
250 ml coconut milk
1+ cup cooked rice

Chop all your vegetables and saute in oil in a large frying pan or wok. Cook until tender. Add in curry paste and coconut milk and boil for s few minutes. Serve over rice. 

Tomorrow we will switch things up a bit and we will talk about how to stay on track in a world full of processed foods and take-out. Until then...

En Guete!

Day 1: Green Smoothie, Salad and Chicken Pot Pie

We started our week off with a bang. Our little guys routine got a mix up, and so did ours. We are now having green smoothies for breakfast 4-5 times a week. The little guy gets them twice a day, once in the morning and once after his nap. This is aided immensely by our Vitamix. The smoothies change up based on what is in season, and what is in the house, but they are always emerald green.

Green Smoothie
Serves 2

8 oz water
1 avocado
1 banana
1 pear
1 cucumber
1 carrot
1 bunch cilantro
2+ cups salad greens (beet greens, lettuce, spinach, kale, etc.)

Blend and enjoy. 

The fruit changes, but the greens and veggies don't really. The cilantro helps detox metals from the body and the carrot helps balance hormones, so those are musts. Also, the greener your smoothie, the better it is at detoxing. 

Speaking of green, lunch was a lovely green salad. My husband comes home for lunch everyday, so I get to make it fresh and ready for him to enjoy once the lunch hour hits. The little guy eats steamed squash and sweet potatoes with a bottle of chicken broth (which he also gets at breakfast with his smoothie). 

House Salad
Serves 2

1 avocado
1 beet, streamed
1 carrot
1 cucumber
2 tomatoes
4+ cups salad greens

Dressing:
1/4 cup extra virgin olive oil
1/8 cup Balsamic vinegar
1 tbsp salad herbs
1 tsp garlic powder
pinch of salt and chili flake

Mix the dressing in the bottom of a large salad bowl. Chop the vegetables (I grate the carrot) and toss with the dressing. Add in the salad greens and toss to combine.

I call it a house salad because it is my main go-to salad and has been for 5 years. It is lovely by itself or paired with a meat main dish.

Monday nights in our house are chicken nights. I just found the best pizza/pie dough and had to try it this way. It is easy, crispy and holds up as a pizza crust (unlike some attempts). It is gluten, dairy and egg free. 

Chicken Pot Pie
Serves 2

Crust:
1 tbsp ground Flaxseeds + 3 tbsp water
2 tbsp water
1 tbsp oil
1 tbsp Italian herbs
3/4 cup Almond meal
3/4 cup Buckwheat flour

Filling:
2 chicken breasts
1 onion
1 carrot
2 celery stalks
2 garlic cloves
3 mushrooms
1 zucchini
1/2 cup green peas
2 tbsp extra virgin olive oil
2 tsp tapioca starch
1 cup almond milk

Mix the flaxseeds with water and let sit for at least 10 minutes. Add in the rest of the crust ingredients and mix til combined (you will probably have to get your hands dirty here, as it should be fairy dry and easy to roll).  Pre-heat the oven to 350° F. Chop and saute all the vegetables in a skillet in half the oil, then add in the chicken and cook through. Add in the other half of the oil and tapioca starch, stir continually and pour in the milk. Let thicken. Pour into individual ramekins or in a 8" pie plate. Roll out your dough and top your dish of choice. Slit the top to allow steam to vent. Bake for 15 minutes, or until golden brown. 

If that wasn't enough... I decided to make some ice cream. This little recipe does need an ice cream maker to work, so consider it bonus (or an excuse to go get one). It is so creamy and delicious, you really should try it. 

Mexican Hot Chocolate Coconut Ice Cream
Serves 1 or 2

250 ml Coconut Milk
1/8 cup honey
1/8 cup cocoa powder
2 tsp cinnamon
1 tiny pinch cayenne powder
1/4 cup chocolate chips

Whisk together and then follow the directions for your ice cream maker.

It was the perfect end to my busy day. Oh the tip... even though my meals are very nutritionally dense, I always keep snacks in the house for those times when you just have to eat, now. We snack on raw fruit and vegetables, dried fruit and nuts or sometimes a rice cake with almond butter. It is a good thing to remember when meal planning... but I will talk more about that tomorrow. Until then...

En Guete!

What do you eat?

Hello again...

I know it has been a long time since I've posted, but life got very busy: In June, our entire household went on the GAPS Intro Diet for 2 months. This meant I was cooking around the clock, but we were really only eating chicken stock and soup made from said chicken stock. Eventually, we got to add in other foods, but it was a slow, isolating process that brought most other things to a halt. In July, we moved back to Zürich, into my husbands old apartment, where we started looking into the Paleo diet as an alternative to GAPS. We also found out that our little guy is allergic to eggs, nuts, soy and dogs. So in August we had to say goodbye to our little dog, Finn (he found a good, happy home where he has new doggy friend). We also decided to start a Paleo Meetup Group. In September, we had our first, very successful, meetup potluck. Before which we went on a juice cleanse and tried out the Blood Type Diet. I was also looking into the Raw Food movement. In October, I just tried to wrap my head around all this new nutritional information and how we were going to apply it to our lives.

On top of all these food changes, I am a stay-at-home mom to a now 18-month-old darling who happens to have both allergies and eczema. He has a tiny list of food he can eat without a reaction or a flare-up. My husband and I choose a larger list, but some foods we just don't keep in the house anymore. So then the question is: What do you eat?

Over the next week, I'll be posting what we eat everyday. I'll include photos and recipes, plus tips and tricks to help anyone looking to get on a path to wellness.

Today I'm going to share what all these diets have in common: they all ditch the sugar and the gluten. Both of these ingredients are highly inflammatory and lead to a host of health issues. We have neither of these things in our house currently. Here's what we use instead:

We also keep eggs, soy and peanuts out of the house. We use ground flax seeds instead of eggs, coconut aminos instead of soy sauce and we are very careful about the almonds, hazelnuts and walnuts we do keep around. We are also very, very selective of the dairy we consume. Our little guy, against the advice of our pediatrician, gets none. We eat butter, a little sheep's milk yogurt or cheese, and rarely some organic mozzarella.

Other than that, it is all meat, fruits and vegetables. So, until tomorrow...

En Guete!

What I miss(ed)...

While I was making salad last night, a common staple in our house, I was musing over what I miss from home. That got me thinking; What do I miss? What did I think I'd miss? What did I miss from Switzerland when I was in Portland? So here is my list of five things I miss, thought I'd miss and missed...

What I miss from Portland (besides people):

1. New Cascadia Bakery

New Cascadia Bakery is a Gluten-free bakery in SE Portland. They make everything from breads to cupcakes, cookies, galettes and more. We would buy two loaves a month, at least, as well as the occasional, seasonal cupcake or cookie. Their stuff is SO good.

2. Coconut Bliss 

Dairy-free, soy-free ice cream. They have so many delicious flavors to choose from. We once bought 11 pints (they were on sale), and almost always had one in our freezer. The first bite, or two, is a bit coconut-y, but after that it's divine.

3. Kale

Yes, you read that correctly. I cannot get kale this time of year in Switzerland. It is offered only in the fall. We would probably eat kale 2-4 times a month in Portland, and even our baby liked it. So, it is missed.

4. Squash

This is one of the few foods our baby has been consistently able to eat, and the two of us love it too. In the states you can get squash about 9 months out of the year. Here, again, it is only available in fall. No more spaghetti squash dinners or butternut squash soup for us... at least not for a few more months.

5. Vegan, Vegetarian, Gluten-free and Bulk Buying. 

Portland is a mecca for all things different. There were various options at any restaurant, as well as specialty restaurants such as Blossoming Lotus, Portabello and Dick's Kitchen to name a few. There is just this different attitude about food in Portland that is hard to find anywhere else. I miss New Seasons, Salt, Fire and Time and other places like them who are striving everyday to get great food options in the hands of the people. No matter what you eat, or don't eat, Portland is a great place for food. 

In Switzerland, local and seasonal eating has always been a thing, but it kind of stops there. There is a movement in Zurich for fresh, local, healthy food that is grown sustainably and eaten responsibly, but is up and coming. Also, since we don't live in downtown Zurich it is hard to get our hands on certain things.

What I thought I'd miss:

1. Pizza (Silly me, pizza is better in Switzerland)

2. Fast Food/Diner food (Burgers, shakes, "Blizzards", fries)

3. Ethnic food (Oh, I actually do, but not as much as the above)

4. Cookies (This is so true! The Swiss make awesome bread and wonderful cakes... but not cookies)

5. Going out to a restaurant and actually ordering food by myself. (This I do miss, but we haven't been out       once to a restaurant since moving here. Take-out doesn't count)

What I missed from Switzerland when I was in Portland:

1. Migros Rahmglace

This ice cream on a stick has a cult following, I swear. It is addicting, and at less than 1 frank, it is easy to fund as well. It comes in vanilla, mocha, chocolate and sometimes strawberry and my favorite Stracciatella. I've had probably about a half dozen in the two weeks we've been back. 

2. Zopf 

This light, fluffy bread is usually eaten on Sundays here in Switzerland. It is paired with all manor of meats, cheeses, and spreads. I love it with lox or Nutella. My husband loves it with Strawberry jam or Bündnerfleisch. We had one our first weekend here, but have yet to repeat that meal.

3. Tartare Cheese

I know, its a cheese spread, but it is the cheese spread. Flavorful and creamy, it goes with any savory dish. I love it on toast with a fried egg, on Zopf with lox, or in mashed potatoes. I've only been able to find it here in Switzerland.

4. Pre-cooked, fresh Beets

Called Beeteraves or Randen, these lovelies come 2-3 per package. No streaming required. Just peel and eat. In the states, if you want cooked beets they come canned and usually pickled. No thanks. I will eat these any day though.

5. Schweden Torten

Swede Cake, Princess Torte, Princess Cake... all the same thing, and all unavailable in Portland, Oregon. Layers of sponge cake and cream, topped with marzipan... heaven on a plate. I would probably eat this every day if you let me. (Please don't let me :))

So, that it my list of missed things. What would you miss away from home? Until next time...

En Guete!