A Healthy Meal Plan

by Joanne on August 18, 2011

Does it make you nervous when you’re being watched while blogging?


Sometimes it happens when I’m making dinner and that’s even worse.

Running on one foot

My right foot hurts.  I got up from the table yesterday afternoon and it felt swollen and “round” on the bottom front ball of the foot.  I guess that’s the reason they call it the “ball of the foot” since it might feel “round”  Or….maybe not????  Anyway, it hurts.  Bare feet are my preference but I haven’t been able to go barefoot since the pain kicked in.  Not sure if it will affect the plans for the weekend which are FRIDAY:  cycling, running a 5K, cycling home  SATURDAY: WEDDING PREPS (more on that later), and then the half marathon on Sunday. 

Instead of trying to get any short miles in, Shane and I simply walked at a good clip for 3 1/2 miles. I was able to wear a shoe that was nice and cushiony so it didn’t aggravate the foot any further.  It should be fine for Friday’s run since I’m not racing, simply jogging along with Ted.  We’re both looking forward to our private Duathlon (cycle-run-cycle) and then some really good eats to follow (I hope).

A Healthy Meal Plan.


This is the menu

  • Cajun Catfish Fillet
  • Mashed Butternut Squash
  • Steamed Asparagus

Does it get any healthier?!

For two people, I used 1 lb of fresh catfish or two fillets.  Preheat the oven to 425 F. Put 2 TBS olive oil on the bottom of an oven proof pan (or an aluminum pan lined with foil for easy clean up) and put the catfish on top of the olive oil.  Season the catfish by brushing with a healthy fat (olive oil or melted Smart Balance or melted Promise Margarine), sprinkle with sea salt, sprinkle with Cajun style seasoning (this is made up of red pepper, thyme, allspice, salt, onion, turmeric, sugar).  Top with Parmesan cheese (about 1 TBS each fillet) and squirt each with lemon juice.

Bake in the oven at 425 F for 20 to 25 minutes depending on the thickness of the fillet (about 10 min. per inch of fish).

For the Squash:   Put the squash in the microwave on a clean paper towel for 10 minutes. Depending on the power of your microwave oven and the size of the squash, this should cook it. If not, put it on again in 3 minute intervals.  *WARNING! It will be HOT, HOT, HOT when you take it out. Be careful!  Allow to cool until you can handle the squash.  Remove both ends and cut in half.  Scoop out the “meat” and place in a casserole dish.  Sprinkle with a hint of salt if you like, and keep warm in the oven. *Make sure to cover it so it doesn’t dry out.

For the Asparagus:  Boil some salted water, just enough to cover about one inch of the bottom of the trimmed asparagus (trim asparagus by removing the tough ends – simply bend and where it snaps is the point between the tough and the edible stem).  You may want to tie the asparagus together so it will stand upright.   Place asparagus in boiling water, cover and cook for 4 – 5 minutes.  Drain, remove to a plate, squirt with  a hint of lemon and keep warm.


The entire dinner comes together beautifully.


I wasn’t sure what to expect with the catfish.  I’ve cooked it before but covered it in more of a breading and served it as “nuggets”.

Both Ted and I enjoyed the flavor. It was mild, meaty and moist.


There were no bones which turn a lot of folks off from fish.  There was a firm center which was easy to eat around.

I would definitely cook these fillets again.  Very good and very healthy.  From Live Strong:

A 3-oz. serving of catfish introduces 122 calories and 6.1 g of fat into your diet. The low amount of calories in this fish make it a popular choice for a healthy meal plan
Eating catfish is a tasty way to boost your intake of omega-3 and omega-6 fatty acids. One serving of this fish provides 220 mg of omega-3 fatty acids and 875 mg of omega-6.

The 15.6 g of protein in a serving of catfish provides you with all of the amino acids your body needs. This high-quality, complete protein helps your body build lean muscle mass, and it also helps improve the effectiveness of your immune function. You may also rely on protein to provide energy, especially if your body has used all of the carbohydrates you have eaten for fuel.
Consume a serving of catfish, and you take in 40 percent of the daily recommended intake of vitamin B-12. As a B vitamin, the vitamin B-12 in catfish is critical to aiding your body in the breakdown of the foods you eat into usable energy, but this vitamin has other functions as well. Without enough vitamin B-12 in your diet, your nerve function suffers, and you might become lethargic.

Almost all fish contains mercury, a contaminant that may impact your nervous system, but you may safely eat catfish unless the waters in which it is caught are particularly high in mercury. The Environmental Protection Agency lists catfish as one of the mostly commonly consumed, low-mercury fish. Despite this, limiting your consumption of fish to 12 oz. per week is recommended to decrease your exposure.

Great info!

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  • At 2011.08.18 20:12, Sandra's Easy Cooking said:

    🙂 Great post, and your meal look divine!!

    • At 2011.08.19 09:58, Joanne said:

      Thanks Sandra. LOVE your site. I can’t believe I haven’t seen it before.

      • At 2011.08.18 21:16, Pam said:

        Your dinner looks so good!! I roasted some butternut squash tonight too, got some organic for a great price.
        I love asparagus, looks like we use the same method:

        • At 2011.08.19 09:59, Joanne said:

          Sometimes it’s scary how much our preferences match. 🙂

          • At 2011.08.19 11:32, claudia @whats cookin italian cuisine said:

            Thank you for including in your wonderful lineup of foodie friends! Hoping your foot feels better… and yes I hate someone starring over me while blogging I lose my train of thought everything as usual looks awesome here!

            • At 2011.08.20 05:03, Sophie said:

              Yes I get so nervous when people watch me when I’m cooking/writing/reading!
              That meal looks delicious, I’m not a huge fan of fish but your photos make it look so appealing 🙂

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