21 DSD Food Log

This is going to be long and detailed, but I want to document it for myself and others since these kinds of blog posts always help me a lot when preparing for anything like this.
If there are “off-plan” ingredients in a recipe I swapped them with something else or left them out. Probably the most common swap was using rutabaga instead of potato.

Day 1.
Food: Omelet with za’atar and nutritional yeast, tea with coconut oil for breakfast, ginger zucchini soup and leftover salad for lunch, spinach, zucchini, and carrot skillet for dinner with modified Sabih from Ottolenghi’s Jerusalem. Drank lots of water and had cucumbers, nori, and frozen peas for a snack… And caved to some peanut butter in the evening because I haven’t gone shopping yet so don’t have other nuts.
Other: I was less hungry than I anticipated, my mood was pretty good minus everyone being sad Grampa was gone, and energy was normal except I was ready for bed early!

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a well-stocked fridge!
Day 2.
I slept so well last night but felt really woozy when I got out of bed so grabbed the only thing I could just eat right away, which was more peanut butter… Water, tea with coconut oil and collagen, 3.5 eggs and some veggies later I still felt terrible so I decided my body was telling me it needed more carbs so I ate half a cup of buckwheat and felt much better.
Lunch was leftovers from last night’s dinner, snacks were broth, walnuts, and olives, and dinner was guacamole and jicama with more Sabih, at a potluck, the hardest part of which was not eating cheese. Grocery shopping was actually easier because all the things I usually crave when walking through the store I knew were off limits!

Day 3.
Breakfast today was tea with coconut oil & collagen, paleo Yorkshire puddings, snack was some jicama, lunch was garlic carrot soup and more jicama and a hard boiled egg, then olives and walnuts for a snack, followed by salad with olives, walnuts, mustard, and olive oil, and a loose version of the creamy ham soup from the Nourishing Gourmet… And if I get hungry some frozen peas before bed.
I feel great, normal or maybe a tad more alert than usual, but that may be from going to bed earlier or a bit too much arrowroot today.

Day 4.
Almond tahini crusted fish and broccoli tahini soup for dinner. So yummy.
Leftovers for lunch.
Parsnip, egg, and tomato hash for breakfast, with a leftover Yorkshire pudding scarfed down beforehand because I couldn’t get off the couch until I ate something.
Snacked on peas, tea with coconut oil & collagen, almond pulp crackers, onion and carrot crackers, and hard boiled eggs.

Day 5.

The worst morning yet. I rushed to the kitchen with Ellie in tow and scarfed down some peanut butter then grabbed my chia pudding and plopped on the floor before I fell over. Then after I got S up and we spent a long while cuddling I had a cup of kombucha, a hard boiled egg, a small portion of buckwheat, some crackers, and then a bit later some kale chips before I finally felt OK. Moral of the story is eat enough before bed and get enough carbs.
I didn’t feel like eating the leftover fish so had spaghetti squash with some sauce made with tomato paste, nutritional yeast, olives, walnuts, and broth, with a cucumber and 2 eggs on the side.
For dinner, “deconstructed hunter’s pie” – I was too lazy to put our shepherd’s pie all together and then elk was cheaper than beef for some reason. Cauliflower faux tatoes are amazing.
Aside from mornings I still feel great and have had enough energy to walk and do fit2b workouts, and my milk supply has still been great!

Day 6.
I put some carrot onion crackers on the nightstand to eat before getting out of bed and that helped immensely, but I was still super hungry while cooking up this deliciousness of omelet, parsnip hash browns, and avocado. I had what S didn’t eat of hers for a snack.
Lunch 1 was leftovers, lunch 2 was vegan broccoli bowls at a church potluck. I definitely ate more quinoa than ‘allowed’ but there was nothing else compliant like there usually would have been. Not eating the enchiladas was very difficult.
Dinner/snack was salad with a hardboiled egg and a few other toppings.

Day 7.

Breakfast: crackers in bed, omelet with kale and caramelized onions.
Snack: matcha cocoa almond milk latte – a little bitter with no sweetener but still delicious.
Lunch: curried chicken salad (with tomato, almonds, and carrot instead of raisins and cashews), cucumbers, nori, and a bit of spaghetti squash.
Snack: frozen peas, a few bites of crackers and leftover broccoli quinoa bowl.
Dinner: Thai Turkey meatballs (homemade Thai curry paste, without sweetener), spaghetti squash, cabbage.
Bedtime snack: bone broth.

Week 1 down! Definitely doing the energy modifications next week as my muscles didn’t really recover even after a rest day Sunday, and going to add in the allowed piece of fruit next week, too. I wanted the first week to be stricter but am going to follow more closely to the book next week (including removing my modifications of a little bit of grain and peanut butter).

Day 8.
Breakfast: walnuts, an attempt at coconut flour free almond flour free crêpes, filled with avocado and chicken salad.
Snack: more avocado and chicken salad, cucumber
Lunch: leftovers, kombucha
Snack: frozen peas, almond butter, olives
Dinner: salmon burgers with eggplant buns and carmelized onion, zucchini, and roasted cauliflower leek soup (from the 21DSD cookbook).

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Day 9.
I didn’t need a pre breakfast snack this morning, which was nice, but then I really enjoyed my 2 egg omelet with kale, parsnip, and caramelized onion.
We made kale chips for a snack, and then I got really hungry for lunch and had a salmon Burger, some eggplant, zucchini, roasted carrots, a hardboiled egg, olives, and almond butter.
Afternoon snack was some more kale chips and some zucchini chip fails before heading to the grocery store, after which I ate my first green tipped banana! Yay for fruit!
Dinner was thanks to my enchilada cravings – a cauliflower enchilada bake (used leftover chicken though) that was pretty good and definitely helped the cravings.

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Days 10-12 were camping.
I packed nuts and carrot onion crackers for snacks, and we roasted apples one night and made banana boats another (mine was with almond butter and cocoa instead of pb and chocolate chips). Breakfast day 1 was a chorizo egg salsa skillet, day 2 we ate out in town, which was a challenge I had been looking forward to but ended up just being upsetting: I was so acutely aware I couldn’t have the French toast I wanted so badly and then they didn’t have sweet potatoes so I ate the white potatoes because there were no better sides… So I left feeling both deprived and like I cheated, especially since I could have made better scrambled eggs myself. Definitely the lowest moment so far.
But, my lunches were nori and salmon curry salad, a step above Ezra and S’s PB&J, with veggies.
Dinner the first night we had tinfoil dinners (that’s rutabaga in mine). The second night we had sausages (artichoke garlic for me), roasted carrots, some veggie chips Ezra bought for me, and I had a sweet potato for a bun and it was so tasty.
The night we got home I made chicken taco bowls based off of this.

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Day 13.

Crepes for breakfast! We found a recipe with no almond or coconut flour and decided today was a good day to try them out. Filled with chocolate almond butter + banana and onion + avocado.
Lunch was the fennel cinnamon braised pork from the 21dsd cookbook, with parsnip rutabaga mash and green beans. We don’t usually eat pork because I don’t love it but our grocery store had a punch card thing and we got 7 lbs of pork roast for free, so cut it in 3 and have frozen the other two sections.
For dinner we had salad, egg drop soup, and leftover grilled cabbage.
Snacks: nuts, S’s lunch leftovers, kombucha jello.

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Day 14
Breakfast today was an omelet filled with rutabaga hashbrowns and avocado, topped with nutritional yeast.
Snacks today: hard boiled egg, cauliflower hummus, kombucha jello, frozen banana with almond butter.
Lunch was leftover pork roast and salad.
For dinner I threw an onion, a head of garlic, a sweet potato, and some carrots in the crockpot, cooked on low all day, and then took the chicken out and broiled it for crispy skin before serving with celeriac mash. I had a mug of the broth with dinner, too, and it was so rich and sweet from the sweet potato and from it being the first batch of broth with that chicken.

Day 15.
it just got harder. Not because of my dream where I ate all the foods but because I have realized some of the things I was eating more of were making my indigestion worse… So no more nuts, cabbage, cauliflower, coconut, and a few other things.
So today I ate French Toast eggs for breakfast, leftover veggies and egg drop soup with avocado for lunch, frozen peas and kombucha jello for snacks, and we ended the day with Thai vegetable soup (with added chicken and spaghetti squash instead of rice vermicelli, and no coconut milk for me. I love this soup so much!).

Day 16.
Breakfast: fried eggs and kale, tea with coconut oil and gelatin
Snacks: tahini and veggies, green apple, hardboiled egg
Lunch: leftovers
Dinner: salad with some green apple, goulash with rutabaga instead of potato and some sausage left at home from camping instead of stew meat.

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Day 17.

Started off the day with a sweet potato, kale, and egg frittata.
Lunch was pulled pork (with a BBQ sauce recipe we didn’t save because we ended up adding so much to it it wasn’t the same in the end) in plantain tortillas and salad.
Dinner was leftover soup, tuna zoodle casserole (thickened with arrowroot, and used broth instead of coconut milk), and some leftover frittata.
For snacks it was more of the usual: banana, hardboiled egg, cucumber and tahini.

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Day 18.

B:hard boiled egg, French toast scramble, a bit of grapefruit
L: salmon patties with sweet potatoes, avocado salsa, and zucchini. This was going to be my “victory” meal, but the way the last few days were going to be that wasn’t going to work, and then salmon has been SO expensive that I decided to try patties with canned salmon instead of using fillets. It worked alright – not quite as good but still yummy.
D: split before and after movie – leftover pulled pork and salad, leftover tuna zoodle casserole
S: cuke with BBQ sauce, egg, olives, and chocolate banana drink, my attempt at hot chocolate without any kind of even imitation milk.

Day 19.

Still not sure what’s causing indigestion and I am so over this but don’t want to reintroduce anything until I have an idea of what it might be.
Breakfast: parsnip and zucchini omelet
Lunch: leftover tuna zoodle casserole, leftover salmon patty and salsa
Dinner: chicken sofrito from Ottolenghi’s Jerusalem but with sweet potatoes, slaw with daikon, apple, cucumber, and a lime balsamic dressing.
Snacks: veggies and tahini, part of a plantain tortilla, hard boiled egg.

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Day 20.
Sweet potato fritters and sautéed kale for breakfast.
Lunch was leftovers, dinner was a pumpkin chicken soup, olives, carrots, and tomatoes at a potluck, and we had hard boiled eggs, cucumbers, and avocado for snacks.
I’ve decided that chasing the rabbit trail of minor indigestion from things I’m eating is too exhausting at this point so am going to continue on with reintroducing things and hope it’s obvious if something makes it worse, knowing I may have to attempt a low FODMAP diet or something down the road.

Day 21
Breakfast: pumpkin plantain pancakes
Lunch: leftover soup
Snacks: hard boiled egg, daikon apple slaw, apple, peas
Dinner: meatballs, sauce, and spaghetti squash, green beans, salad with bacon, banana chocolate ‘ice cream for dessert.
Overdid it on the fruit a bit today but I feel fine and am so excited to eat some gluten free grains tomorrow!

Homemade almond milk
homemade mayonnaise (egg-free as I didn’t have my pastured eggs that week). It didn’t turn out that well, but oh well.

21 Day Sugar Detox

In May I did the 21 Day Sugar Detox and wanted to blog about it similarly to how I blogged about whole30, but with a little more detail and backstory – that’s this post. Another post will have my food log.
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Why?
For a long time now I’ve been feeling the need for a “reset” with food, but couldn’t bring myself to do it – with leaving Japan (and needing to stuff myself with all the sushi, ramen, and okonomiyaki as possible before then), then the holidays (where I actually did pretty well with self control), then settling in here, it always felt like too much to take on or like I would be passing up food opportunities that would never come again.
I also felt like I had lost a lot of self control with food, something I’d struggled with after whole30 when S was little and then again after Ellie was born (pregnancy cravings have nothing on nursing cravings!), and my attempts at limiting myself just weren’t working very well. I think I do a lot better with more challenge and accountability than just “one treat a week.”

Goals
My main goal was to reset some bad habits:
– grazing at potlucks
– finishing S’s food when I was already full
– eating out of craving and not hunger (lack of self control!). One thing I read recently said “Live to eat VS eat to live,” and as someone home most of the time and with a kitchen always available I often found myself in the former camp rather than the latter and wanted to change that.
– snacking on veggies not healthy treats
– eating when I was really just thirsty (mostly a problem in the morning)
– no freezing foods to eat after
– and no pinterest as much as possible – probably in some ways the biggest cravings-buster!

I was also watching a few other things, like irritability, focus, fatigue, some indigestion, and my skin to see if there was any difference there (I’ll be upfront… there wasn’t).

Daily food goals – I knew I needed clear daily food goals to help me not flounder when I was hungry. So every day I aimed for 1 Tbsp coconut oil, my supplements, 1 c bone broth, 1 Tbsp collagen, Brewer’s yeast, and water.

What I ate
I mostly followed the plan outlined in the book for level 3, but changed things up a bit the first week. I wanted to avoid sweet things completely, so instead of doing sweet potatoes and plantains for the energy modification and eating the allowed fruit, I allowed myself small portions of buckwheat or quinoa. I also indulged in some peanut butter because I woke up so hungry I was nauseous and jittery a few times and just had to eat something immediately and that was the only thing that worked then.
But after the first week I followed the plan almost exactly, though also threw in the “no treats” rule from whole30 (a few breakfasts and camping excepted). That had more to do with my goals and the habits I was trying to reset than anything else.

So that meant: no dairy, legumes, treats, most grains, most fruits. I also for the most part avoided coconut and almond flours and milks since they both are hard for me to digest.
This is a nice “cheat sheet.

What S & Ezra ate
Ezra wasn’t too keen on doing it with me, but since we eat almost all our food at or from home, he was still eating differently than normal, and I would try to do quinoa or buckwheat as a side grain instead of other things, and wasn’t making baked goods, so he was getting more fruit and veggies at home, but still eating everything at potlucks.
The same for S – I considered restricting her fruit and dessert but then decided against it since the only reason I would have would have been behavioral considerations but we aren’t really dealing with any of that so I found it unnecessary. However, that did mean not getting healthy baked goods for snacks so she now accepts a cucumber as a snack. 😉

I’m currently in the middle of reintro and may or may not blog about that. Since the things I was hoping to resolve didn’t go away during the 21DSD I don’t expect reintro will show me anything, but I didn’t want to skip it just in case.

Results
I didn’t feel any different and my digestive issues only got worse if anything, despite restricting more foods as I thought they might be bothering me. I do think it did help with cravings a little, though.

The real challenge of “eating well” is what starts now. It’s easy for me to not eat or crave things if I put them completely off-limits. Moderation is much more difficult! But one thing I realized on the 21DSD is that having portion control for some foods is not bad if instead of demonizing those foods they’re controlled to help you eat more of what’s not just “not bad” but more nutrient dense and “good.”
So here are some of my rules:
– one sweet treat/week (portion), and up to one “bigger” dessert/month (ie, out for ice cream)
– one homemade “healthy” treat/week (recipe, not portion)
– no mindless snacking/grazing
– “eat to live, not live to eat.”
– treat any non-fruit added sweetener as a treat.
– aim for half plate veggies at each meal (breakfast is tough!)
I love Jess Connell’s thoughts on food & body image at the end of this post.

I don’t plan on restricting any kinds of food completely. I felt this way after whole30 and this just reemphasizes it, that I think “healthy” is different for different people. I do much better with grains, and the alternatives are much harder for me to digest. 21DSD was probably the highest fat/lowest carb I’ve ever been and while I felt fine on the lower carb, I think some of my indigestion was from the higher fat content. Plus, for the most part, grains are more nutritive than coconut flour and almond flour, and easier for me to digest, so I think I’ll try to use the alternative flours less for my treats.

Hungry Planet: Washington, USA

We really enjoyed the books “Hungry Planet” and “Material World,” by Peter Menzel, and decided that while doing our own version of Material World – putting all our stuff out in our yard – was too much, we could do our own Hungry Planet! So for kicks, here’s what we ate in a week and some stats. We hope to do this every few years to see how our food habits and family change.
As a side note, we highly recommend both books as a great way to learn about the world and other cultures, and it really makes you realize how much we have as Americans and how little we have to complain about – I felt really guilty complaining about our 950 square feet in Japan feeling small when you read of families of 10 living in 200!


April 2017, Washington State.
2 adults, 1 2.5-year old, 6 month old baby (eats only a bite or two of food a day, but ups my appetite!)

Eggs & Dairy: $14.49
2 dozen eggs 8, purchased from local farm
1.5 gallons milk, 1 quart+ used for yogurt
1 lb monterey jack cheese 5.49

Meat: $22.09 (est. yearly consumption per adult: 130)
1 lb grassfed beef 7.50
15 oz can wild caught salmon 4.59
4 lb organic chicken $10

Produce: $43.51
4 lbs oranges 2.36
2 eggplant 3.36
daikon radish 1.5 lbs, 1.76
8 cucumbers 3
2 lbs frozen green beans $2
1 lb frozen corn 1
.5 lb bok choy .74
spinach bunch 1.48
green onions .38
serrano chili .04
2 lb mexican squash 2.50
10 lbs squash 7.80
2 lbs carrots $1
4.5 lb roma tomato 3.57
cantaloupe 2.48
3.5 lb yellow onion 1.51
2 heads garlic .80
2 lemons 1.32
1.2 lb satsuma 1.83
4.2 lb bananas 2.38
2 lb green cabbage 1.10
3 limes .39
2 avocados 1.36
plantain .71
*5 lbs potatoes
usually – less side veggies (ie, mexican squash, squash – and instead 3 heads of lettuce)

Condiments, Snacks, Drinks: $23.11

applesauce 3.58
ketchup 3.29
worchestershire sauce 3
seaweed 2.39
.6 lb walnuts 3.86
1 lb tahini 6.99
*tea
*homemade kombucha
*natural peanut butter
(Won’t use all the tahini, applesauce, ketchup, worchestershire sauce in a week, but there are always weekly purchases to restock pantry items so I included it anyway!)

Grains & Legumes: $5.88
1 lb dry chickpeas 1.49
15 oz can refried beans 1.39
2.5 lbs organic oats $3
*5 lbs organic whole wheat bread flour, for making bread & pizza dough
*.5 lb quinoa
*2 c cornmeal
*1 c green lentils

*not included in price/bought previously or in bulk
Not pictured: olive oil, coconut oil, honey, also all purchased in bulk.

Rough total: $113.08
(I was actually really surprised by this as normally it’s more and I didn’t feel like I skimped on anything that week)

We generally make one grocery trip every week, and every four weeks pick up our co-op delivery. Every few weeks I make a second grocery store run to stock up on meat at a store that is more expensive but has better options for meat.

What we ate
This is something I wish they’d had in the book so am including it for us.
Breakfasts:
Ezra: overnight oats x2, banana x2
S & I: yogurt and granola x1, oats x1, overnight oats x1, eggs x2
All: veggie frittata, breakfast star/bread

lunches
leftovers most of the time, on days we didn’t have enough leftovers, we supplemented with sandwiches with homemade bread, veggies and hummus, and -almost-7-layer dip.

Dinner
Salmon chowder with green beans
Okonomiyaki, miso soup, daikon and bok choy
Tamale pie, squash
Lentil chickpea salad with tomato and cucumber side salad
Curry and yogurt chicken, quinoa, green beans
stuffed squash and cantaloupe
Pizza, roast potatoes, any leftover fruit and veggies
Saturday night church potluck – brought roasted zucchini and eggplant

Snacks
Hummus & veggies
breakfast cookies
Kombucha jello
smoothies
frozen peas

Food in Japan, 5

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Making the octopus crackers
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In line for them!

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The best okonomiyaki – we went out of the train station while transferring to the subway in Tokyo and walked down the street looking for a place and found this one.

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Finally found more kitkat flavors than just green tea. I wouldn’t have known it was sake if it wasn’t for the label. It tasted fruity like sake, but not alcoholic.

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MosBurger, Japan’s fast food chain like McDonalds. Better quality for sure.

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Yakitori stand

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bean paste filled pancake-type stuff.

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Convenience store breakfast

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YUMMY.

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trying natto again, with leeks, since that’s how my Japanese friends said they like it. Still not a fan.

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one last time at our favorite sushi place

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food from the playgroup Christmas party. I feel bad for Ezra that he never really got to experience what I got through playgroup and English Class – homemade Japanese food!

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had to stop at the bakery again… we were hoping for curry bread but there was none. And then on our walk home we got some dried persimmons that were SO tasty.

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pastries at last English Class – two days before we moved and probably the saddest part of leaving.

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we brought back a box of goodies for both sides of the family, and these are just some.

Settling in & Butternut Apple Soup

I did not intend to take a blogging break at all, especially not such a long one! But although we found a house quickly, they couldn’t set up internet for over a week, and then the modem stopped working an hour after installation and then we were told we had to wait for them to mail a new one but they kept cancelling the order, and then it finally came, but it still didn’t work, so we had to wait for another tech to come out. But, we’re all connected now, and the time without internet helped us not be torn a thousand different ways while we were trying to get everything unpacked and on the walls (which is now done, excepting a few frames we need to purchase, and reorganizing the girls’ clothes storage). We have quite a backlog to get through but I do hope to prioritize blogging once a week until we’re caught up and then maybe more.

I have a few other posts in process, but they still need some more work, so here’s a recipe of Ezra’s that I have meant to post for a long time. It tastes like pumpkin pie! We like to serve it with biscuits (decor by S) and cheese slices or leftover meat for protein.
24-january-7
1 butternut squash, roasted and peeled (~2-3#)
3 apples, roasted and cored
1 large onion
½ c cream*
2-3 c milk*
3 stock cubes*
dash cayenne
dashes paprika
1.5 tsp cinnamon
½ tsp nutmeg
½ tsp sage
¼ tsp cloves
½ tsp salt
¼ tsp pepper

Saute the onion
Add apples and squash, cook for 5 minutes.
Add the rest of the ingredients, bring to a boil, simmer for 10 minutes, puree.**

*we have also done more cream and then used chicken stock instead depending on what we have on hand
**if you have a BlendTec or Vitamix you could probably just throw it all in there and blend till hot.

Postpartum Freezer Meals

This list is mostly for our records so that I know next time what I did this time, but this is what I stocked our freezer with preparing for baby #2! I wanted to make sure we had a good mix of breakfast and snack stuff and meals, as well as some frozen veggies to use as sides and grated cheese to make other meals easier. And I wanted it all to be fairly healthy and some of it paleo or at least gluten and dairy free in case this baby has food issues like S did!
We also had some canned beans, salmon, and corn, and some dry goods like oatmeal, buckwheat, etc. on hand.
I prefer to do freezer meals by doubling a recipe/week for the last few months of pregnancy instead of doing a bunch all at once. We eat half the recipe and freeze the other half.

Meals
Slowcooker sausage spinach tomato soup (minus the pasta. Gluten and dairy free)
harvest spiced chicken stew (paleo)
Beef enchiladas (Ezra’s family’s recipe)
Japanese curry (minus potatoes)
lamb stew with dried plums (paleo)
2 9×13 egg bakes
2 recipes of soaked baked oatmeal (used steel cut oats)
Hawaiian Chicken (paleo)
Maple Dijon Chicken (paleo)
BBQ Chicken (paleo)
Ginger peach chicken (used honey and coconut aminos, so paleo)
Stroganoff
chicken wild rice stew
spicy tuna cakes (doubled, paleo)
spinach & leek soup (paleo)
pumpkin poblano chili (one recipe with 1/2 amount meat + kidney beans, another as written. Just used chili powder though)

Snacks
paleo muffins (double batch, paleo)
spinach quinoa muffins (double batch, without sweetener)
chocolate muffins (double batch. I don’t like these very much, though!)
pumpkin peanut butter bars (as balls, double batch)
groaning cake (1.5 batches)
coconut bars (paleo, double batch)
Red raspberry leaf tea concentrate ice cubes
Coconut oil chocolate

The hardest part was not eating it all before the baby was born!

Food in Japan, 4


{we ordered food from a machine, got a ticket, and then took the ticket inside to get our food! I documented the whole process but not sure if it has the name/place on it so left that out}


curry ice cream


melon ice cream on cornflakes.


learning to cook Japanese food at home with cookbooks from Ezra. Fresh cucumbers from a Japanese friend’s garden also help! 🙂


Caprese sushi… basil sauce and mozzarella on salmon.


My favorites… eel and grilled salmon with basil sauce (also good with mayonnaise and spices)


peaches from the grocery store.It’s nice to know exactly how much you’re purchasing but the amount of packaging here drives me crazy.


You can get volcano curry on Mt Fuji.


The peaches were ok, but these nectarines were amazing!


Ekiben (special bento for Shinkansen)


These were amazing.


We popped into the Dominique Ansel bakery in Tokyo and were not disappointed!

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Out to eat when my dad was visiting. Delicious vegetable tempura, eel tempura, soba, and udon curry.

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Lotus root chips. So yummy!