mama eats # 6: your grocery list for mama eats meals

Hey there my friends. I hope you've enjoyed this "Mama Eats" series and I hope you guys have tried some of these easy and quick recipes... I'd love to hear back from you if you have and what you thought about them!

quesadilla with avocado and cilantro

caprese grilled cheese

moroccan style chickpeas with couscous

For this week instead of trying to come up with another recipe, I thought I would put together a shopping list of all the ingredients you'll need to make these recipes so that you'll have what you need on hand for a couple of weeks to make any one of these meals! Obviously when you buy these items, you'll have more than enough for just one serving, so you will be able to repeat these recipes whenever you need or want!

I've also included the approximate cost of each item (from www.pricible.com) - and these are for non-organic items so you can budget accordingly. You can also right-click and download this list to print out and take with you!

Total anticipated cost: $79.25 - this is just for the ingredients to make each meal, however, by purchasing these ingredients, you'll have enough to make each meal at least twice! :) Most likely multiple times.

Tell me - have you tried any of these recipes? If you have, did you like them? Did you tweak them at all? I would love your feedback and comments on the series!

Also, are you a mama with a great recipe that takes 5-10 minutes to prepare - something you make for yourself when you've got a minute to eat? I'd love to hear about it! The only criteria I have for this series is that it's something more than just a sandwich... :) What are your mama eats? I'd love to consider you for a guest post! :)

Thanks everyone!

Brooke

mama eats # 5: moroccan style chickpeas with couscous

Welcome to installment # 5 of mama eats - this one took NINE minutes from start to being on the plate ready to grub. To see other mama eats installments click here!

I'm doing my best to come up with original recipes and this is one of them, happy to say!

Couscous is a teensy weensy pasta often eaten in Morocco, Libya, Algeria and Tunisia and varieties found here in the US usually cook in five minutes. I wanted to give you all a hot dish that could be cooked quickly, give you some leftovers and be filling as well!

So without further ado, today's Mama Eats - Moroccan Style Chickpeas with Couscous!

YOU NEED: 

a little over 9 minutes

2 small saucepans

couscous (3/4 cup)

1 cup of water or broth

1 can of chickpeas, drained

1 can of diced tomatoes

1/4 cup raisins

agave nectar (a tablespoon or so)

1/8 tsp cloves

1/8 tsp cinnamon

1/8 tsp cardamom

1/8 tsp cumin

(add more spices to taste)

salt to taste 

1/4 cup feta cheese 

(this recipe makes two - three servings!)

HOW:

• Boil 1 cup of water or broth. When water reaches a boil, remove from heat. Add 3/4 cup of couscous and cover. Allow to sit until you're ready to serve then fluff with a fork.
• Add ALL remaining ingredients (EXCEPT FETA CHEESE) into a saucepan - turn to medium high heat to get it bubbling and heated through well. 
• Once the chickpeas are heated through and the couscous is done, spoon the couscous onto a plate, top with chickpeas and garnish with a healthy amount of feta cheese. Enjoy!

just to show you, it took 9 minutes and 18 seconds to hit the table. :)

  Nutrition curious? (I calculated all nutrition facts myself by reading labels and doing the math!)

• This recipe has less than 500 calories, 7 grams of poly or monounsaturated fats, 10 grams of fiber , 19 grams of protein, 30% vitamin A, 11% calcium, 19% vitamin C and a whopping 13% iron! It does have a lot of calories, but the high fiber and protein content means you'll be satisfied for hours!
• Recipe can be modified to be vegan or gluten free - for vegan, eliminate the feta, for gluten free, try a grain like quinoa - it takes a little longer to cook, though!

YUM!! :o)

Love y'all - 

Brooke

mama eats GUEST POST from Bekah @ mylittleloves: Greek Yogurt Heaven!

Sweet Bekah from mylittleloves has been such a dear friend to me. We met in 2009 when she and her husband contacted us to buy our IKEA bed... and made the journey from Auburn to north of Atlanta with little Ocean (who was brand new) to pick it up. :o) We got to talk for a good while while our husbands disassembled and loaded the bed and kept in touch via Facebook and now even more so via blogging. She has been a huge supporter of my blog since I started back up this past September - and has selflessly promoted me which has blessed me beyond belief. We always seem to be on the same wavelength too. I just love her and I am so honored to feature this sweet lady on my blog!

Bekah has two little ones under the age of three, for those of you that don't know her, so she is in the boat with those of us that struggle to eat well during the day while we're juggling chores and babies. Here's Bekah's wonderful Mama Eats guest post - a meal you can make in 5 minutes or less - breakfast edition! 


If you're interested in other recipes featured in the "mama eats" series, click here, here, and here! "mama eats" is a series of recipes for mamas (or anyone) on the go, that take 5-7 minutes to prepare. 

Mornings are not my forte. I honestly have a sense of dread wash over me when I wake up every morning. I am a mother to two girls, Ocean (2) and Luna (5 months). I try and sneak into the kitchen to get breakfast and have some quiet but either A) Ocean is already awake. or B) She wakes up as soon as my feet hit the floor. Its just a lose/lose in that situation. I dread her being up because I am not a morning person (to put it lightly) and she most definitely is. She typically wakes me up, climbing across Marc and I, waking Luna and generally setting my morning off to a sour start.


I then drag my body into the kitchen and scramble around trying to wake up and get Ocean her breakfast. If you are a mom then you know what I mean when I say that most mornings, trading breakfast for the little bit of peace and quiet afforded by my daughter eating hers was worth it. Unfortunately, it became a bad pattern and I can honestly say that until the past month, I have not eaten anything for breakfast consistently. Its pretty sad.

One morning I recognized the fact that I needed to eat something. Not only would it boost my mood it would also help me get to a healthy weight. I realized I should eat something that had a lot of protein to boost my metabolism and keep me feeling full.

According to research, skipping meals, especially breakfast, can actually make weight control more difficult. Breakfast skippers tend to eat more food than usual at the next meal or nibble on high-calorie snacks to stave off hunger. (webmd)

I discovered these little beauties when I was working at Dayspring and they were delicious. I finally decided I had found a food that was quick, yummy and so good for me. Breakfast was going to happen. The only problem with this plan is this little slice of yogurt heaven cost a pretty penny (about $1.79) They also are pretty wasteful being single use items.

Finally, a lightbulb moment.

I bought a huge container of greek yogurt (on sale for $3.50) and a jar of organic peach fruit spread ($1.99).

I dumped about 3 big spoonfuls of yogurt to a spoonful of fruit spread, ate every bite and it was heavenly. 

Trust me. Its easy and oh-so-good. Mix it up. Ocean loves eating it with raspberry jelly. Try sprinkling some cinnamon on it. So many ideas! I should also add that I try and drink a glass of water after eating my yogurt. Hydration is so nice.

So Mamas, promise me you will wake up with renewed determination to eat breakfast EVERY SINGLE MORNING!  You can do it. :)

mama eats # 3: artichoke almond pate with fresh vegetables and pita chips

Welcome to the third installment of this little series called "Mama Eats"... if you're reading this, and you're a mama, with babies and whatnot, and you struggle like I do to be intentional about what you feed yourself, then this series is for you. In fact, just doing these posts forces me be more intentional about feeding myself well during the day. I rarely eat breakfast, and seldom eat much more than snacks and leftovers from the baby's high chair tray... which means I don't eat very healthily most of the time. And I know better. So now, you're like me - you have no excuses but to take FIVE MINUTES to prepare something for yourself to eat... and it should only take just that - about FIVE MINUTES. :o)

Today's recipe... one that is easy to prepare, and will keep you coming back for more...

Artichoke Almond Pate with Fresh Vegetables and Pita Chips 

(adapted from the Whole Life Nutrition Cookbook)

YOU NEED:

7 minutes or less

Food processor with an "S" blade

1 cup of almonds - I used roasted/salted, but you can also use raw almonds soaked overnight (to sprout them)

1 can artichoke hearts, drained

1/4 cup olive oil

1/2 cup lemon juice

2 TBSP capers

1/2 cup chopped onion (about 1/4 of a medium onion)

1-2 garlic cloves

baby carrots

celery 

romaine lettuce or red cabbage for wraps

pita chips or some other whole grain cracker... anything will do, really!

HOW:
1. dump the drained artichoke hearts, almonds, olive oil, lemon juice, garlic cloves, capers and onion into the food processor and process until smooth

2. wash and cut celery to desired length
3. cut cabbage in half and peel back leaves, wash and set aside - or if you're using romaine leaves, wash and set aside
4. take the pate out of the food processor, put it in a serving bowl, and surround it with baby carrots, celery, cabbage and/romaine, and pita chips or crackers... and you're done!!

The good news about this yummy pate is that it's super healthy, super FILLING, full of fiber, protein and you can come back to it at least twice (unless you're me) and snack or just enjoy a light lunch. I made this last night and ate it for dinner, and for lunch today.

Nutrition curious? (info obtained from caloriecount.about.com in the recipe analyzer based on the recipe above)

• By dividing this up into four servings, you're benefiting from 23 grams of mono and polyunsaturated fats, which are super important for women, almost 9 grams of fiber and 9 grams of protein in each serving! Also each serving only contains 20 grams of carbohydrates! 
• This recipe is also vegan, gluten free and dairy free when served with gluten free crackers or chips!
• Add the nutritional benefit to your snack (or lunch/dinner) of nutrient dense carrots, the fiber content (and low calories) of celery, cabbage and romaine lettuce. 
• Selecting a whole grain cracker to eat with this pate will add to the fiber and protein content of your meal and lower the glycemic index.
• This is great served as an hors d'oeuvres as well!

mama eats (# 2): caprese grilled cheese with balsamic dipping sauce

Mamas, you have no excuses now but to enjoy freshly prepared meal for yourself. I know how it is. Getting 5-10 minutes to yourself to eat with toddlers on your heels is hard. But do it. And this recipe will help you do that quickly. No excuses! If I can do it, you can too.

YOU NEED:
7 minutes
skillet
two pieces of sliced sourdough bread (or whatever you have on hand - not too thick tho)
fresh mozzarella (see below for variations)
fresh basil
fresh tomato
salt, pepper
balsamic vinegar
olive oil
rosemary

HOW:

1. heat skillet on medium high with a good bit of olive oil in it (do not go above medium high because it will smoke! olive oil has a low smoke point)
2. get your bread ready - you can even put it in the pan if you prep quickly
3. slice fresh mozzarella enough for one layer on the first slice of bread, about 1/4 inch thick 
4. pull off basil leaves and put on top of mozzarella
5. slice tomatoes and place on top of basil leaves - salt and pepper generously
6. add second slice of bread
7. put in the pan and turn frequently. bread will crisp and brown in the oil - YUM - press down with spatula 
8. when you think the sandwich is almost done, grab a little dish and pour a little balsamic vinegar and a little olive oil (about half and half - just eyeball it), some salt and cracked pepper and rosemary and whisk to make a simple balsamic vinaigrette!
9. pull the sandwich out of the pan, slice and dip in the balsamic vinaigrette 
10. ENJOY!

Nutrition curious? (info obtained from caloriecount.about.com in the recipe analyzer based on the following: 2 slices sourdough bread, 1/2 roma tomato, 2 ounces fresh mozzarella, 1/4 cup basil leaves (which may be a little high), 1/8 cup balsamic vinegar, 1/8 cup olive oil, pinch salt)

• This recipe contains 28.6 grams of mono and polyunsaturated fats - good for the heart and so many other body parts!
• With almost 24 grams of protein, 46% of your RDA of calcium, 18% of iron, 32% of Vitamin C, and 25% of your Vitamin A, you can't go wrong.

Modifications: 

• use any other white cheese in place of mozzarella
• use dried basil instead of fresh
• use sundried tomatoes instead of fresh
• use gluten free bread in place of regular for a gluten free recipe

mama eats: quesadilla w/ avocado, salsa and cilantro

The last few days I've found myself doing really well in the feeding myself department... something I have been lazy about in recent months with all the craziness going on. Perhaps like many of you, I rarely sit down to eat, even dinner. I don't usually eat breakfast. I just graze and snack and eat of my kids' plates... and I find myself eating a lot more carbs and processed foods like crackers and things than I should. I have a lot of knowledge on how to eat well, and I just need to do it.

I have been keeping a good stock of stuff that's easy to throw together very quickly, and have found my creative side coming out in the kitchen again when cooking for myself. So, I thought I would share with you guys some of the meals I've come up with that literally take FIVE MINUTES to prepare, and are easy to eat on the go, with toddlers and babies at your heels. 

Maybe this will be a little series... We will see!! I have a few ideas at least to get us started.

YOU NEED:
five minutes
a microwave or skillet
tortillas of any kind (I prefer whole grain, but used flour for the photo)
cheese - preferably monterey jack
1 whole avocado
fresh salsa
cilantro

HOW:
1. make a quesadilla (cheese between two tortillas)... nuke it 30 seconds each side or in the skillet both sides with some oil until melted - takes about 2-3 minutes in a preheated skillet
2. meanwhile, peel, pit and slice your avocado and chop the cilantro
3. when the quesadilla is done, top with the avocado, spoon salsa over all of it and top with fresh cilantro.
4. eat it with a fork and knife... :)

That's it! Totally yummy, healthy and filling. I eat this for breakfast sometimes!

Nutrition curious?

• Avocados are one of natures most nutrient dense foods, full of healthy fats which every woman needs.
• Cheese is a good source of protein!
• Whole grain tortillas used in place of flour or corn tortillas provide added fiber, protein and a lower glycemic index, important for regulating blood sugar. 
• This can be easily made gluten free with use of a corn tortilla!
• This recipe provides about 550 calories, 20 grams of protein, 31 grams of poly and monounsaturated fats, 16 grams of fiber, along with the many minerals and nutrients found in avocados!
• I found that if I ate this around 9 AM I was not hungry again until after noon or 1:00, which is a rare thing for me! 

Let me know what you think!

Love, 

Brooke