Sunday Playbook: April 7, 2024

How was your week? Is it really Spring? It’s still cold here ❄️. This week’s playbook includes a mix of Spring and cozy. Most recipes are great for families busy with hectic schedules. In case you missed it, check out the Nutrition Essentials Session & our Intermittent Fasting deep dive. 

What’s Cooking this Week?

3 Ingredient High Protein Ice Cream

Let’s start with a healthy dessert! It’s made with cottage cheese- trust me, I promise it’s good. Like Greek yogurt, it has a thick, creamy texture and can be enjoyed sweet or savory. It’s also high in protein; with only three ingredients, it’s healthy, balanced, and simple! Once you blend and freeze this yumminess, it tastes like a creamy dessert. You can customize it however you like, so dream up some fun flavors! The easiest way to switch it up is by using different fruits.

Easy, High Protein Turkey Chili

This High Protein Turkey Chili is one my all-time favorite recipes. We make a big batch almost every week. Sometimes I throw it over rice or pasta or serve it with air-fried corn tortillas. It is super simple- brown turkey, dump, and go in the crockpot. The kids (and me) ever pack it for lunches. Freeze some in smaller portions to have on hand when you don’t want to cook. Not a turkey fan? Swap it out for lean, ground beef.

Couscous With Creamy Feta and Chickpeas

This dish is a must-try as a side or with grilled chicken! When you bake couscous with chickpeas, roasted tomatoes, and garlic, you end up with a one-pan meal that’s cozy and very savory. It’s soft and almost porridge-like in texture. Lemon zest and fresh herbs make it bright, while feta, added at the end, gives the whole thing a creamy richness. Save leftovers for lunch the next day; they pack up perfectly. If you need more vegetables here to round out the meal, serve on a bed of baby spinach. 

Easy Awesome Salmon Burgers

These burgers are delicious- and made with just five ingredients. They are great for a quick, high protein lunch or dinner. They are also easy to make and require (usually) minimal, if not zero, grocery shopping, assuming you keep a decently stocked pantry. The slaw makes this come together! And, if you listen to Friday’s coaching session, you’ll learn that canned salmon is high in calcium (almost a third of your daily requirement).

Food & Mood (Virtual) Walking Club- Yes or No?

I’m interested in starting a “walking club” this Spring as a bonus for Food & Mood Cafe members. But I need to know if there’s interest. Comment “YES” or “NO” either in this comment or respond to the text poll sent on Saturday, 4/6. Feel free to share feedback or other ideas!

The Food & Mood Walking Club is like a book club, but better. It’s a fun, social way to connect with fellow members, offer accountability, and boost your mood while getting some movement. 

• Informal: Pop in for a quick walk and talk session on Saturday mornings @ 9:00 ET, audio-only. 
• Rotating Hosts: Each week, a different member informally leads the group. No prep, just a way to hear more from others in the community. 
• Conversation Starters: We’ll provide weekly conversation prompts related to fun topics like favorite shows, recipes, health tips, etc.. to keep things interesting.
• Community & Connection: Meet new people, share stories, and build lasting connections with like-minded individuals who share your passion for healthy living.
• Increased Motivation: Walking with a buddy, even virtually, can boost your motivation and make exercise more enjoyable.

What do you think? Plop a comment down below (right now, pretty please).⤵