Meal Planning Part 1: Recipe Research

I know many others who have elaborated on their own methods of meal planning and you're more than welcome to use their methods over mine.  I, on the other hand, have had this past year to research many recipes related to Polycystic Ovarian Syndrome [PCOS], diabetes  and high blood pressure.  I have read so many articles pertaining to high blood pressure, but it doesn't relate to PCOS.  The articles I've read related to diabetes leaves one feeling like they can have white refined sugars, but need to lower every single fat, as if fat were the driving force for diabetes.  I have read PCOS articles that, while they hit the nail on the head, offer no suggestions for recipes to help.  Enter facebook.

I have been following a facebook page called "Just Eat Real Food" that has given me so many wonderful suggestions for meals.  I've even found other pages that have a "Paleo" [meaning caveman, but no dairy and no grains] diet in mind.  This is perfect (with a little tweaking by adding dairy) for those of us who have PCOS driven high blood pressure and diabetes.

What does removing grains do to a body that has PCOS?  Grains and other carbohydrates like white refined sugar, white potatoes, all breads and bread products are the driving force for weight gain, especially around the trunk of one's body.  While there are naturally occuring carbohydrates in all foods, grains, potatoes and sugar are the worst culprits.  This sounds a lot like a gluten allergy doesn't it?  Well, it isn't related to celliacs at all, although a celliac diet would help some, the carbohydrates from rice flour would not help reduce the size of the trunk of a PCOS body.  For example, I started this type of diet last year in April and by adding some simple crunches daily to my exercise regime I'd lost 5.5" around my waist by December 2012.  While it isn't all the inches I need to lose, it is a start.  Losing weight and inches from around the trunk for someone with PCOS is VERY difficult, so drastic measures [like removing all grains, white sugar and potatoes] is what is necessary.

So what do I eat?

Well, I'd like my body to use up the stores of fat.  When I eat grains and etc, whatever isn't used for energy is stored as fat.  So removing those grains and etc. means my meals are based on fruits, veggies and protiens.

Meatloaf has taken a new twist by adding all kinds of different ingredients.  These Paleo Mini Meatloaves are in my list "to try".  I might omit the nutmeg, but that's ok.  I'm planning to try these Pancakes in the next couple of weeks as well.  Here is a recipe for Grain-Free Sandwich Bread that I plan to try.  And, just so you know that this particular diet does have it's advantages, Blueberry Chocolate Chunk ice cream is one!  :0)  Spinach Shiitake Burgers look like something I'd like to try too!

Notice the sweeteners on the above recipes are maple syrup (the real stuff...not imitation), honey and fruit.

I've also noticed quite a few other types of recipes that I plan to research and find the ingredients to.  I've never used Arrow Root Powder, for example.  So this particular way of life is not only stretching my brain, but also my comfort level.  Fortunately I have a loving and wonderfully supportive husband who is willing to try new things.

For today~

Breakfast Choices for me:  Veggie Egg Rolls, Cottage Cheese with Sunflower Nuts and Dried Cranberries, Vegetable Medley, or Yogurt with Blueberries and Sunflower Nuts.  [I've occasionally had a salad for breakfast too.]

Lunch:  Pistachios, Avocado with Sea Salt and Pepper, Lunch meat wrapped mozzarella cheese stick, salad of any kind, or leftovers from the night before.

Dinner:  Protein, 2 different vegetable dishes and one carbohydrate that I usually do not eat unless it's Pizza night [I'm currently researching a Cauliflower Pizza Dough recipe.]  :0)

There you have it, a basic overview of some of the changes that are being made around our home.  Right now I am working toward revamping my recipe binder to include these new recipes.

My goal is greater health.  I've tried doing things by stretching the money with carbohydrate laden dishes to my own and my husband's detriment.  Now is the time to get serious about getting the most of the nutrients from our food, not the detriments of carbohydrates.

My Chili Recipes

White Chili

4 Boneless Skinless Chicken Breasts cooked with garlic, sea salt and pepper to taste-cubed

One Purple Onion Finely Chopped

1 Pint of Chicken Broth

One Yellow Pepper coarsely chopped

6 Cans of Lima Beans

6 Dehydrated Jalapenos or Sliced from the can

2 Cans Potatoes cubed

White Pepper



Open 3 cans of Lima Beans and drain the liquid. (This is the "thickener" of this chili.) Add to crock pot with chicken broth and blend with a hand blender. Add dehydrated jalapenos, yellow pepper, and onion. Cook on high for an hour with the lid on. After an hour, remove the lid and add remaining ingredients. Continue to leave the lid off until desired thickness is achieved, stirring occationally. Serve with home made rolls or with garlic bread & salad. This particular recipe "could" be a little more spicy if you add more jalapenos with the chicken as you cook it.



Regular Chili (as was made a couple days ago)

1 Pound Each of Ground Beef and Ground Venison browned and seasoned with sea salt, pepper, minced garlic and 2 Chili Season packets (I use Aldi's brand).

1 Purple Onion

1 Green Pepper

2 Cans Chili Beans

2 Cans Black Beans

2 Cans Stewed Tomatoes with green chilies

2 Quarts home made tomato sauce



Put everything in the crock pot on high for a couple hours and serve. I've found that with making my chili this way, I don't have to add more chili powder because the little bit of spiciness from the green chilies does a wonderful job adding flavor to the chili.



Here are both types of chili side-by-side~



This is to give you a better visual as to how much each recipe makes. :0) The crock pot on the left is a 6 quart crock pot. The crock pot on the right is a 7 quart. The one on the left is a 6 quart.



Enjoy!

Blessings,

Regina