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{MEAL PLANNING} Easy Recipes For the Family

I had the pleasure of being featured in a Meal Planning Bundle on Meal Garden with my friend Karen, who helps empower and connect new mama's! There is so much goodness in this bundle from freezer tips, slow cooker hacks and more- and that's just what I contributed ;)

I wanted to share the recipes because you can weave them through your life, to help you eat well no matter how much time you have or your culinary skill level.

Sweet Potato Salad

Sweet Potato Salad

Serves 4

This salad is impressively flavoured considering it’s so easy to prepare. The busy among us must become very acquainted with convenience. Now there is bad convenience and good convenience. Bad convenience is McDonald’s, good convenience is a pre-made whole chicken; they’re delicious and they save time- win-win.

You can feel free to sub out sweet potato for regular baby potatoes, or you could do half and half; honestly, it’s near impossible to mess this salad up. Don’t like onions, omit them; but I’ll give you an onion tip, soak sliced onions in warm water for 15-30minutes, then drain and rinse them, you’ll be left with sweet, not even slightly bitter red onions.

  • 4 large sweet potato, cubed
  • 1 red onion, sliced into half moons
  • 1 cup shredded chicken
  • Juice and zest of 2 lemons
  • 1/2 cup chopped dill, divided into two
  • 2 tbsp + 1/3 cup olive oil
  • Salt and pepper to taste

Preheat oven to 450F.

Toss sweet potato with 1 tbsp oil, half the amount of full, salt and pepper. Lay evenly on oven safe dish and bake until fork tender, about 10-15 minutes.

Meanwhile, in bowl whisk together remaining dill, lemon juice, olive oil, salt and pepper; add the onion and chicken.

Once the sweet potato is baked and while still hot add to onion, chicken, dressing mix and toss to coat.

Serve hot or cold.

Chicken Kale and Tomato Sauce

Chicken, Kale and Tomato Sauce

Serves 4

Eating healthy post baby is key, and not because you need to fit into anything pre-baby, but because your body requires nutrients to heal your body and to nourish your baby. This isn’t the time to cut carbs or calories, instead focus on the quality of the food you are eating.

This Chicken, Kale and Tomato Sauce is everything. It can be prepared ahead of time and frozen then thawed with ease with zero loss of quality,

It’s delicious adorning quinoa or pasta (gluten or gluten free, I’ll leave that up to you); and it’s brimming with vitamins, minerals, protein, healthy fats and fibre- in short is has everything your body needs to rise to the task of motherhood.

  • 1 lb ground chicken

  • 1 bunch kale, stem removed and chopped

  • 1/2 sweet onion, cut into half moons

  • 2 cups canned tomato, with juice

  • 2tbsp olive oil

  • 1 tbsp salt

  • 1 clove garlic, minced

  • 1.5 tsp red child flakes

  • 1⁄4 tsp pepper

In a saute pan heat the olive oil on medium heat, add the onions and garlic and cook for 5 minutes, stirring consistently, until they are translucent and fragrant.

Add the ground chicken and cook for 5 minutes, until almost no pink is showing on the meat. Add the tomatoes and bring to a simmer. Season with salt, pepper, and flakes. Simmer for 5 minutes, and stir in the chopped kale. Remove from heat and serve over quinoa pasta.

Creamy Blueberry Smoothie

Creamy Blueberry Smoothie

Serves 2

So you, like many others, might be over the smoothie talk, but I have something to add.

Smoothies are one of the best foods for energy, and this is huge because without energy life drags. We feel tired, agitated and less than our best when we are low on energy.

If you’re one of the many who find that smoothies leave them wanting more, then I’m going to challenge the content of your smoothies. Are they loaded with protein? What about healthy fats and fibre? Without these components in your smoothie, in adequate amounts, a smoothie is nothing more than a snack.

You can get your protein through powders, hemp seeds (amazing plant based source of protein, fibre AND healthy fats), and chia seeds.

Healthy fats can come from the aforementioned hemps seeds, coconut oil, coconut cream and raw nuts like cashews.

And your fibre, vitamins and nutrients will come from a blend of fruits and vegetables. Extra points for berries because they are one of the few fruits where the seeds are consumed.

Make Ahead Tip

Because I love meal planning and creating ease in the kitchen, I suggest taking an hour, getting ingredients for 3-4 smoothies, blending them all and freezing them into ice cube trays. Once frozen, pop them out and store in the freezer. To serve either place a few cubes in a blender with water or milk and blend OR place in a mason jar with milk or water, allow to thaw, place on lid and shake to blend.

Fall in love-again- with smoothies.

  • 2 cup frozen blueberries

  • 2 scoops vanilla protein powder FOR PROTEIN (hemp seeds, chia seeds)

  • 3/4 cup spinach

  • 1 tsp cinnamon

  • 2 tsp vanilla

  • 1 cup coconut water

  • 1tbsp coconut oil FOR FAT (almonds, hemp seed, chia seeds)

  • 1 cup water

Add to a blender and combine until smooth.

Don't forget to check out the Meal Planning Bundle, because there is SO MUCH goodness in it. And join me for more recipes in the HOW TO EAT WITH BIANCA FB GROUP!