Orange Julius Whey Smoothie

Ingredients
2 T. frozen orange juice concentrate
1/2 c. water
3/8 c. plain 2% Greek yogurt
1/8 t. orange extract
3/8 c. frozen mango chunks
3/8 c. frozen pineapple
1-2 scoops whey protein powder, enough to add 20g protein

Directions
Blend and enjoy!

DIY Smoothie Pack Directions
Blend everything except the mango, water, and protein powder and freeze silicon 1 oz. ice cube trays. 6 cubes + frozen fruit + protein powder in a zipper bag.  Freeze.  Empty the bag into a blender.  Add 1/2 c. liquid and you have frozen yogurt / soft serve you have to eat with a spoon!  Let the smoothie pack contents thaw before blending if you have an older blender, or want a less thick smoothie.  Adding the protein powder thickens and "bulks" the smoothie and I haven't measured how it changes the volume in my DIY smoothie cubes. 

Nutrition Facts

Servings 1.0
Amount Per Serving
calories 235
% Daily Value *
Total Fat 2 g	3 %
Saturated Fat 1 g	4 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 10 mg	3 %
Sodium 57 mg	2 %
Potassium 390 mg	11 %
Total Carbohydrate 15 g	5 %
Dietary Fiber 1 g	3 %
Sugars 16 g
Protein 27 g	53 %
Vitamin A	12 %
Vitamin C	47 %
Calcium	13 %
Iron	1 %

Cranberry Apple Pecan Rice Pilaf

(Shown with steamed petite green beans and boneless pork chops.)

Adapted from Cranberry Apple Pecan Wild Rice Pilaf

Ingredients
2 T. unsalted butter
1/2 large sweet onion, finely diced
4 c. finely chopped apples (I use leftover eating apples that are no longer 'nice')
3 c. cooked brown Jasmine rice
1/2 c. chopped dried cranberries
1/2 c. chopped toasted pecans
1/2 c. dry, fruity white wine
1/2 t. dried rosemary, rubbed between palms
1/4 t. dried thyme, rubbed between palms
1/2 t. salt
1/4 c. grated Asiago, Parmesan, or Romano cheese.


Directions
Melt butter in a pan over medium-high heat and sauté onions and apples.  Add rice, wine, salt, herbs, and cranberries. Add pecans and cheese; stir to combine.  Serve with pork or poultry.

Nutrition Facts
Servings 8.0

Amount Per Serving
calories 219
% Daily Value *
Total Fat 6 g	9 %
Saturated Fat 3 g	13 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 10 mg	3 %
Sodium 170 mg	7 %
Potassium 83 mg	2 %
Total Carbohydrate 37 g	12 %
Dietary Fiber 2 g	9 %
Sugars 16 g
Protein 3 g	6 %
Vitamin A	2 %
Vitamin C	5 %
Calcium	3 %
Iron	2 %

Jasmine Tea

Ingredients4 g "Sunflower" Jasmine tea leaves
26 oz. water

Directions
Boil water in glass measuring pitcher, 7:77 in my microwave.  Preheat teapot with hot tap water.  Measure tea leaves into gold filter.

Place the un-capped filter in the emptied teapot, and pour near-boiling water into the filter, over the leaves.  Swirl and replace both lids.  Cover with a thick towel and let steep five minutes.  Pre-heat two mugs with hot tap water.  Remove tea leaves and pour into mugs.

Enjoy!

Nutrition
(Nothing to see here.)

Meal Planning on a Whiteboard

This was a free 18x18" whiteboard and pen.  I need a fine-tip, low-odor marker, but for now this works.  I've done this a few times, but I'm not great at keeping it going.  I usually plan based on the meats we have, and make a note of anything else we need to buy at the bottom.  (We usually get family packs of inexpensive meat on sale.)  I also note which small appliance I need (if any) so I can be sure I won't need to make something garlicky in the one mixer bowl before I make a batch of cookies, and I can plan when it will likely be free vs. in the dishwasher.

We make intentional leftovers, so we cook once (usually for dinner) and eat 2-4 times (leftovers for the next day's lunch, and sometimes the following dinner or lunch).  With multiple meals, we try to leap-frog it so we don't get tired of eating the same thing.  The freezer isn't big enough to routinely keep leftovers there.

For breakfast I usually make four days' worth of overnight oatmeal in 15 minutes, twice a week, or cook porridge in the morning.

For handy snacks, I keep mandarin oranges on hand, and snack size apples I sometimes have with almond butter.  Costco sells a bag of individually wrapped mozzarella 'bites' and boiled eggs.  I put a dozen boiled eggs in a quart jar of leftover garlic-chile-dill pickle juice to make pickled eggs.  I also make 1-2 quarts of Chipotle Hummus at a time and chop enough crudités for a few days.

Sometimes I have a smoothie instead of a meal, other times I have it in addition, usually pre-workout.

This isn't hard and fast, and it's more important to alternate cooking nights based on who has time.

Kodiak Quick Focaccia Bread

I've been baking (or helping to bake) literally since I was old enough to stand up.  I'm not incredibly impressed with Kodiak Power Cakes mix.  It sticks to everything, and I can't 'play' with it like I can all other flours I've used.  This was tasty enough; maybe a bit too 'rustic'.  I give it 1/5 because I won't make it again, but like any good scientist, I document the undesired results as well as the successful ones.

Adapted from Exquisite Yeastless Focaccia

Ingredients
0.5 c. skim milk
1 t. salt, divided
1.5-1.75 c. Kodiak Power Cakes Mix
1 T. extra-virgin olive oil, to drizzle on the focaccia after baking

0.5 t. crushed dried rosemary, divided
0.25 t. crushed dried thyme, for garnish
0.25 c. shredded Parmesan, Asiago, or Romano cheese, for garnish
red crushed pepper flakes, optional

Directions
Preheat oven to 425˚F (220˚C).  Add the olive oil to a 9x13" baking pan to grease.

Add milk to the mixing bowl.  Sift in 1.5 c. flour mix.  Add half of the rosemary and salt.  Knead on medium speed until dough forms a ball, adding up to 0.25 c. flour mix, as needed.

Plop dough into greased baking pan. Using oiled fingers, spread dough to 1/2" thickness. Dough will be sticky and elastic. It does not have to be perfectly even, but make sure there are no holes. Flip the dough as you work it, or rub the top and sides of dough with olive oil. Season with the remaining salt and rosemary.

Bake in preheated oven for 15 minutes. Remove from oven; sprinkle with cheese and return to oven. Bake until just golden, or about 5 minutes.

Nutrition Facts
Servings 8.0

Amount Per Serving
calories 101
% Daily Value *
Total Fat 3 g	4 %
Saturated Fat 0 g	2 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 5 mg	2 %
Sodium 456 mg	19 %
Potassium 29 mg	1 %
Total Carbohydrate 13 g	4 %
Dietary Fiber 2 g	8 %
Sugars 2 g
Protein 6 g	13 %
Vitamin A	2 %
Vitamin C	1 %
Calcium	4 %
Iron	3 %