Trying to SAVE LIVES by promoting fitness and health..
Tuesday, December 31, 2019
Changua (Colombian Milk and Egg Soup)
Changua (Colombian Milk and Egg Soup) is a typical breakfast in Bogotá, the capital of Colombia where my mom was born. It’s also know to cure hangovers.
In Colombia, Changua is served for breakfast with bread either in the soup or on the side. It’s also known to help with a hangover, so I thought it would be great to share for the New Year just in case you had one champagne too many.
I hope everyone had a great holiday and I wish you all the happiest and healthiest New Year! What is your “lucky” meal for ringing in the new years? Black-eyed peas, lentils, pork , greens? If so, any of these recipes Black-Eyed Pea Dip (on this weeks plan), Lentil salad,Raw Kale Salad can be paired with your favorite pork dish (or any other meat you prefer!)
WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.
Why Should Everyone Meal Plan?
Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!
About The Meal Plan
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.
There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.
Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2019! There was a print error last year, but it’s perfect now! You can order it here!
THE DETAILS:
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!
The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.
And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!
*Freeze any leftover you/your family won’t eat. Green salad includes 6 cups romaine, 2 scallions and ½ cup each
tomatoes and carrots.
**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits,
snacks, dessert, wine, etc.
# Double recipe to serve 8, if needed.
Cauliflower is generally thought to be native to the general Mediterranean region, especially the northeastern portion of this region in what is now the country of Turkey. Its history here dates back over 2,000 years. It's interesting to note that ...
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Vitamin C may be the most familiar of all of the nutrients. Although most adults would be hard pressed to name a good food source of biotin or riboflavin, most everyone can name citrus fruits as good sources of vitamin C. It is also a commonly used ...
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Cauliflower florets are the part of the plant that most people eat. However, the stem and leaves are edible too and are especially good for adding to soup stocks. To cut cauliflower, first remove the outer leaves and then slice the florets at the ...
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I've heard a lot about eating a "colorful diet." Should I pick fruits and vegetables based on color to help me get more benefits from these foods?
Color shouldn't be the only factor when picking fruits and vegetables - but it also shouldn't be ignored. In this article, we will tell you when to rely on color and when to rely on other features of fruits and vegetables. You'll learn the basis of ...
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How do our vegetable recommendations at WHFoods compare with common public health recommendations?
At WHFoods, we place greater emphasis on vegetables than most common public health recommendations. In fact, we are not aware of any widely publicized vegetable recommendations that focus as much on vegetables as much as we do. You will find public ...
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Panettone Bread Pudding is a whole new way to use the panettone bread that you have come to know and love this time of year. All the delicious flavors of the baked good are made that much more decadent in this bread pudding, served with a creamy creme anglaise. It’s the ideal balance of sweet for dessert or even for a Christmas morning breakfast!
Well, having bronchitis for the holiday season wasn’t exactly what I had planned.
Personally, I was looking forward to days of spiked hot chocolate, festive cocktails, bar hopping, gawking at lights, shopping, Christmas music, and so much more.
Instead, I have spent the past week in bed or on the couch, coughing incessantly and wishing I could get my sense of taste back already. There was no day of baking tons of cookies or evening of dancing in the living room to my favorite holiday classics. It was fluids, soup, sleep, medication on repeat. (more…)
So no matter what you celebrate, I hope you celebrate surrounded by family and loved ones, as they are the true presents!
WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.
Why Should Everyone Meal Plan?
Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!
About The Meal Plan
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.
There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.
Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2019! There was a print error last year, but it’s perfect now! You can order it here!
THE DETAILS:
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!
The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.
And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!
*Freeze any leftover you/your family won’t eat.
**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits,
snacks, dessert, wine, etc.
# Make a double batch of bagel dough to use for breakfast Sunday.
This Mexican Bacon, Egg, and Cheese Biscuit Bake is the all-in-one casserole that your weekend breakfast spread is begging for. Filled with plenty of spices, crispy bacon, eggs, cheese, biscuits, and topped with avocado, it’s a simple recipe to whip up! You’ll love making this time and time again.
When it comes to making breakfast for a group, I want it to be downright simple. Let’s face it, when I wake up in the morning, the first thing I want to do is linger in bed and drink a cup of coffee.
I hardly want to drag myself out of bed to cook a complicated recipe.
Asian Coconut Broth Clams made with lemongrass, ginger and cilantro is wonderful when paired with bread for dipping all that delicious broth!
Coconut Broth Clams
The flavors in this Thai-inspired clam dish are delicious, with lemongrass, cilantro and coconut milk. It’s not very complicated to make, once the clams are cleaned the whole dish comes together in about 20 minutes.
Layered Italian Rainbow Cookies are the unique and festive cookies of the holiday season! Flavored with almond, raspberry, and dark chocolate, the red, white, and green cookies capture the colors of the Italian flag… and Christmas.
Disclosure: This post has been sponsored by Bob’s Red Mill! As always, all opinions are my own.
When we were visiting my brother in Connecticut last year, I experienced the joy that comes with biting into one of the best Italian rainbow cookies ever.
They were in this big box of festive cookies that I absolutely could not resist buying. The stripes of red, white, and green in the Italian rainbow cookies are layered with jam and chocolate which have an almond taste to them that simply melted in my mouth. (more…)
1. Being sick around the holidays is not my favorite thing in the world… Of course being sick at any time isn’t fun, but particularly this time of year when I want to be up and about doing things. Instead, I have been coughing up my lungs and nursing a sore throat for the past few days. BLECH. To make up for the time I’ve been laid up, I am hoping to make Monday my own little Christmas extravaganza day complete with music, baking, and MAYBE shopping, if I dare… Do you have any plans to bake or celebrate over the weekend?
3. Song of the Week is Sugar and Booze by Ana Gasteyer. I love listening to the newest holiday albums that come out each year, but this one song (and the entire album really) is a favorite now. I had NO idea that Ana Gasteyer could sing! (more…)
A Jim Beam® Apple and Soda is just about the easiest cocktail you can come by. All the delicious fall apple harvest flavor of the liquor comes through in every sip! Plus it only requires two ingredients… but it sure doesn’t taste like it.
Disclosure: This post has been sponsored by Jim Beam andDrizly! As always, all opinions are my own. Thank you for supporting the brands that support Cake ‘n Knife!
Two ingredient cocktails don’t always stand out in a crowd, you know? However, when it comes to using bourbon, I never get tired of two ingredient combinations. Maybe it’s just because I’m a bourbon kinda girl. Or perhaps it is because Jim Beam® Apple packs a wallop of flavor!
If you haven’t heard ofJim Beam® Applebefore, it is an apple liquor with bourbon. (more…)
As mentioned in the Description section, turkeys are truly native to North and South America and were an important part of Native American cultures long before the arrival of the European colonists. While Native American cultures did domesticate ...
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Recipe of the Week: Holiday Turkey with Rice Stuffing & Gravy with Fresh Herbs
Holidays are usually the time we throw caution to the wind when it comes to what we eat. But you can enjoy the holidays without compromising health with our Healthy Holiday menu which has less fat and fewer calories - one-third fewer calories! ...
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Niacin is a blanket term for a family of compounds with vitamin B3 activity. The terms "niacin" and "vitamin B3" can be used interchangeably, and whenever you find either term on our website, we are referring to the same group of compounds. Basic ...
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We recommend roasting turkey to bring out its best flavor although you will have to allot several hours for cooking. Preheat the oven to 350F (175C). Rub 3 TBS lemon juice and some salt and pepper on the outside of the turkey. Then lift up ...
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Can you tell me more about the Mediterranean diet?
Thanks to the best-selling paperback, "The Mediterranean Diet" by Cloutier and Adamson many people have heard the term "Mediterranean diet" but don't know what's involved with this eating plan. We'd like to tell you a little bit more about food ...
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A Tea PrimerAll true teas - as distinct from herbal and flower infusions, which afficiandos call tisanes , are made from the leaves of an evergreen tree with the botanical name of Camellia sinensis . Although reaching a height of 30 feet in the ...
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Does WHFoods Directly Advocate a Vegetarian Meal Plan?
No, WHFoods does not directly advocate a vegetarian meal plan. However, our approach to food is definitely plant food-based, and we steer clear of large portion sizes when incorporating animal foods into our recipes. Since we include seafood, dairy, ...
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Is Vitamin B12 Really a Problem in a Vegetarian Diet?
Yes, intake of vitamin B12 can often be a problem in a vegetarian diet. For example, in the National Health and Nutrition Examination Survey (NHANES) from 2003-2010, only 55% of vegetarians were determined to meet their daily B12 requirements, in ...
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Light, airy and chewy with chocolate chips in every bite – made with egg whites, sugar and chocolate, these gluten free meringues just melt in your mouth.
Strawberry Squares, these delicious baked treats are easy to make, feel free to use your favorite pie filling flavor!
Strawberry Squares
This easy baked dessert is semi-homemade, the cake is made from scratch but it’s filled with canned pie filling. Strawberry is my favorite flavor, but this can be switched up with cherry, apple, apricot, etc.
Authentic Arroz Con Pollo, or Latin chicken and rice, is the ultimate one-pot meal. It’s a classic Colombian dish that I grew up on that I now love to cook for my family.
Arroz Con Pollo, Lightened Up
So many people ask me about my favorite dishes I make at home for my family, and this is certainly one of them! My mom is Colombian, and she used to always cook her version of this dish for me. It’s definitely a family favorite! If you want a lower-carb option, try my Cauliflower “Rice” and Chicken version. You may have also tried my Mom’s Arroz Con Pollo recipe. If so, I know you’re going to love my version!
