baltomom86 Posted March 20, 2015 Share Posted March 20, 2015 I am trying to figure out how to figure casseroles into a template... like if I make egg muffins with coconut oil, spinach and onion, how do I know how, much of everything I get? I like casseroles bc they freeze and they are a one stop meal, but I want to make sure I am giving my body what it needs. Link to comment Share on other sites More sharing options...
EmilyK Posted March 20, 2015 Share Posted March 20, 2015 I always just make sure the overall template proportions go into the recipe and then just figure each serving will be balanced in itself. I will also usually add some extra veggies and/or fat depending on when i'm eating it. I follow the same logic with soups/stews as well. Link to comment Share on other sites More sharing options...
Edesia Posted March 20, 2015 Share Posted March 20, 2015 If you are the cook, it's easy. Measure and track what you use and then divide by the number of portions. For example, if you use four TBS of coconut oil and it makes 8 servings/ pieces, then you know each serving will have 1/2 a TBS ( or 2 tsps) of fat. Do the same with the other ingredients. When you serve the casserole, you'll know what each piece includes and whether you need to supplement with extra vegs, etc. Link to comment Share on other sites More sharing options...
baltomom86 Posted March 20, 2015 Author Share Posted March 20, 2015 Ok. I'm not the best recipe follower - guess I'll have to pay attention! Link to comment Share on other sites More sharing options...
GFChris Posted March 20, 2015 Share Posted March 20, 2015 Ok. I'm not the best recipe follower - guess I'll have to pay attention! If you make a frittata with 12 eggs, you'll want to cut it in 4 pieces so you'll have 3 servings of eggs per serving, and lots of vegetables to get 1-3 cups of veggies per serving piece. Does that help? Link to comment Share on other sites More sharing options...
Edesia Posted March 20, 2015 Share Posted March 20, 2015 Baltomom - You don't have to follow recipes, but you do have to be conscious of what you are preparing to eat. You can either plan it out ahead of time or keep a pad nearby and scribble down whatever you are adding to the mix. You can always "do the math" while the food is cooking and you are sitting on the couch. Link to comment Share on other sites More sharing options...
baltomom86 Posted March 20, 2015 Author Share Posted March 20, 2015 How about things like chicken dipped in alone crumbs? Link to comment Share on other sites More sharing options...
jmcbn Posted March 20, 2015 Share Posted March 20, 2015 I'm not sure if 'alone crumbs' was a typo, but as far as the chicken is concerned that's your protein so you'd be looking at 1-2 palmfuls of chicken per adult. With chicken thighs I generally go for three, with chicken drumsticks I'd say the same probably depending on the size of the chicken, and allowing for the bone. For chicken breast just the one per person may well be enough.Hope this helps. Link to comment Share on other sites More sharing options...
baltomom86 Posted March 20, 2015 Author Share Posted March 20, 2015 Whoops sorry. I meant dipped in almond crumbs/meal. How do you count that as a fat? It's really hard to know how much sticks to each piece. Link to comment Share on other sites More sharing options...
baltomom86 Posted March 20, 2015 Author Share Posted March 20, 2015 If you make a frittata with 12 eggs, you'll want to cut it in 4 pieces so you'll have 3 servings of eggs per serving, and lots of vegetables to get 1-3 cups of veggies per serving piece. Does that help? That does help. Thanks! Link to comment Share on other sites More sharing options...
Edesia Posted March 21, 2015 Share Posted March 21, 2015 If you are the cook, it's easy. Measure and track what you use and then divide by the number of portions. For example, if you use four TBS of coconut oil and it makes 8 servings/ pieces, then you know each serving will have 1/2 a TBS ( or 2 tsps) of fat. Do the same with the other ingredients. When you serve the casserole, you'll know what each piece includes and whether you need to supplement with extra vegs, etc. Oops, correction to above...1/2 a TBS would be 1 1/2 tsp. Link to comment Share on other sites More sharing options...
Moderators ShannonM816 Posted March 21, 2015 Moderators Share Posted March 21, 2015 Whoops sorry. I meant dipped in almond crumbs/meal. How do you count that as a fat? It's really hard to know how much sticks to each piece. When I've done this, I've added extra fat to the meal. I think you're overthinking, though, really. Does it feel like there are two or more cups of vegetables in your serving of casserole? If not, add some more on the side. Do you think it might not be quite enough fat? Have a handful of olives or some avocado or some mayo with it. If one meal is a little high or a little low in something, not a big deal, as long as over time, they all average out. If you notice you're hungry way earlier than usual after a meal, next time you have that dish, add a little more fat or have a bigger serving or add extra veggies. If you notice you're not hungry for 6 or 7 hours after a meal, next time don't add quite so much fat, or have a slightly smaller serving. It's a learning process. Link to comment Share on other sites More sharing options...
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