1 Eating well, at its heart, means eating in a way that s good for human health, good for the planet, and just plain good unapologetically delicious. The new Oldways Cart makes the idea of eating well more tangible, by showing a cart holding a week s worth of healthy, seasonal groceries for two adults. We show a close-up of the foods in the cart, a grocery list of all foods, and a week s worth of menus and recipes, to illustrate how foods like these could be used to create simple and satisfying meals. The Oldways Cart is descriptive, not prescriptive. There s no need to eat these exact foods, or follow these menus; in fact, we recommend that the foods in your cart change weekly, for variety, and seasonally, to enjoy nature s bounty. Just use the cart as an example of the types of foods to eat, and ways to combine them to enjoy an eating pattern that emphasizes fruits, vegetables, whole grains, legumes, nuts and seeds, with small amounts of optional meat, cheese and fish.
2 The Oldways Cart Grocery List Amounts used in our week s worth of recipes are included next to most foods Grains Brown rice (2 cups) Bulgur wheat (2 cups) Granola (1¼ cups) Popcorn (2 tbsp, makes 2 3 cups) Quinoa (1 cup) Steel cut oats (1 cup) Whole grain tortillas (8 medium) Whole grain spaghetti (8 12 oz) Fruit Apples (2) Avocados (2) Bananas (7) Clementine oranges (2) Figs (8) Lemons (2) Lime (1) Mangos (2) Pears (3) Pineapple, chopped (1 cup) Pomegranates (2) Strawberries (1½ cups) Fresh Herbs: Basil (1 small bunch) Cilantro (1 small bunch) Parsley (1 small bunch) Vegetables Acorn squash (2) Red bell peppers (3) Broccoli, fresh (1 head) Broccoli, frozen (1 pound) Brussels sprouts (½ pound) Butternut squash, chopped (½ pound) Cabbage (½ cup) Celery, diced (¼ cup) Cucumbers (2) Garlic (1 head) Ginger, fresh (small piece) Green bell pepper (1) Jalapeño pepper (1) Red onion (1) Spinach (3½ cups) Snap peas (1 cup) Yellow onions (3) Zucchini (3 small) Pulses & Canned Goods Dry red lentils (1 cup) Dry green or brown lentils (1¼ cups) Hummus (¼ cup) Low sodium vegetable broth (4 cups) can) Dried Fruit, Nuts/ Nut Butter, Chocolate Dark chocolate squares or bits (4 oz) Dried cranberries (¾ cup) Marcona almonds (¾ cup) Peanut butter (10 tablespoons) Tahini (10 tablespoons) Walnuts (¼ cup) Eggs & Dairy Eggs (2) Feta cheese (2 tablespoons, preferably uncrumbled) Milk (7½ cups) (6 oz) Fish & Poultry Chicken, whole (1 small) Fish (8 oz) Mussels (2 pounds, in shells) Pantry Staples Balsamic vinegar Cocoa powder (¼ cup) Cornstarch Honey Olive oil Soy sauce (low sodium) Spices: chili powder, cinnamon, coriander, cumin, curry powder, paprika, pepper, salt, turmeric
3 DAY ONE Recipes Follow Breakfast: Cinnamon Pear Steel Cut Oats Drizzled with Peanut Butter Lunch: Veggie Wraps & Cucumber Salad Dinner: Spaghetti with Mussels and Tomato Sauce, and Parmesan Roasted Broccoli Dessert or Snack: Strawberry Banana Smoothies DAY TWO Breakfast: Granola Parfait with Apples and Bananas Lunch: Leftover Spaghetti & Tomato Sauce (from Day 1) with 1 can of chickpeas (since no mussels are left), and leftover Parmesan Roasted Broccoli (from Day 1) Dinner: Brussels Sprout, Butternut Squash, White Bean, and Bulgur Salad with Roast Chicken Dessert or Snack: Snack Platter with Clementine Slices, Dark Chocolate, and Marcona Almonds DAY THREE Breakfast: Lunch: Mango Curried Chicken Salad Wraps with Leftover Cucumber Salad (from Day 1) Dinner: Lentil Chili with Green Salad Dessert or Snack: Cranberry Dark Chocolate Popcorn Trail Mix DAY FOUR Breakfast: Steel Cut Oatmeal with Dried Cranberries, Walnuts, and Honey Lunch: Leftover Lentil Chili (from Day 3) Dinner: Vegetable Stir Fry Bowls with Leftover Chicken (from Day 2) Dessert or Snack: Fig and Yogurt Parfaits DAY FIVE Breakfast: Sweet Tahini Bulgur Porridge with Pears Lunch: Leftover Vegetable Stir Fry Bowls (from Day 4) Dinner: Dessert or Snack: Peanut Butter Chocolate Milkshake DAY SIX Breakfast: Lunch: Dinner: Zucchini & Red Lentil Curry with Brown Rice Dessert or Snack: Peanut Butter and Honey Tartines with Strawberries DAY SEVEN The Oldways Cart - 7 Day Menu Plan Breakfast: Granola Parfaits with Pomegranate Lunch: Leftover Zucchini & Red Lentil Curry with Brown Rice (from Day 6) Dinner: Fish Tacos with Mango Salsa, Avocado, and Black Beans Dessert or Snack: Chocolate Bulgur Rice Pudding
4 The Oldways Cart - Day One Cinnamon Pear Steel Cut Oats Drizzled with Peanut Butter 1½ cups milk ½ cup steel cut oats, uncooked 2 pears, diced 2 tablespoons peanut butter Cinnamon to taste 1. In a small pot, bring milk to a boil, then add the oats and pears. 2. Cover, reduce heat to a simmer and cook for 3. Remove from heat and let stand covered for 4. Divide oatmeal into 2 bowls, then top each bowl with 1 tablespoon of peanut butter and a sprinkle of cinnamon. Veggie Wraps 1 red bell pepper, chopped ½ red onion, chopped ½ small zucchini, chopped 2 whole grain tortillas ¼ cup hummus ½ cup spinach or arugula 1 ounce feta cheese, crumbled (preferably from uncrumbled feta) 2. Toss the chopped peppers, red onion, and zucchini with olive oil, then spread them evenly across a baking sheet. then set aside to cool. 4. Spread each tortilla with 2 tablespoons hummus. Top each tortilla with ¼ cup spinach and 1 table spoon of crumbled feta. 2 tortillas, then roll each tortilla up into a wrap. For transport to lunch, these wraps can be stored in plastic ware, or wrapped in aluminum foil. Cucumber Salad Serves 4 2 cucumbers, diced 1 cup chopped parsley 1 large lemon, zested and juiced ¼ cup tahini ¼ cup water 1. In a medium or large bowl, combine the cucum bers, white beans, and parsley. 2. To make the dressing, combine the juice of 1 large lemon with 1 teaspoon of lemon zest in a separate, small bowl. Then add the tahini and water and mix well. 3. Drizzle the dressing over the cucumber mixture, and toss until well combined. Recipe inspired by Dishing up the Dirt (Andrea Bemis)
5 The Oldways Cart - Day One Spaghetti with Mussels and Tomato Sauce Serves 4 for pasta & sauce, but serves 2 for mussels 8 12 ounces whole grain spaghetti, uncooked 2 tablespoons olive oil 1 small onion, chopped 3 cloves garlic, minced 2 (14 ounce) cans of diced tomatoes Salt and pepper to taste 2 pounds mussels, cleaned and debearded 1 bunch fresh basil, for garnish 1. Bring a large pot of water to a boil, then add spa ghetti. Cook according to package instructions (approximately 8 minutes). 2. Put half of the cooked spaghetti away in the refrigerator, for a future meal, and divide the re maining spaghetti between 2 large serving bowls. 3. In a small pan, heat olive oil over medium heat. 4. Add the onion and saute for approximately 4 minutes. Then, add the garlic and saute for an additional 4 minutes, or until onions are translucent. with the 2 cans of tomatoes, and blend until well combined, but still a bit chunky (or until mixture reaches desired texture). 6. Pour the tomato sauce into a large stock pot, and heat over medium high until bubbly. Season with salt and pepper to taste. DESSERT OR SNACK Strawberry Banana Smoothies 2 frozen bananas 1 cup frozen strawberries ½ cup plain Greek yogurt ½ cup fresh spinach 7. Add mussels to the pot, and steam until shells 8. Divide the cooked mussels among the 2 bowls of spaghetti and top with tomato sauce, grated Par be plenty of tomato sauce left over to pair with the left over spaghetti for a future meal, which you can toss with a can of chickpeas, instead of mussels. Note: Mussels should be rinsed, and lightly scrubbed if necessary, to remove any debris. Most farm raised mussels come debearded, meaning that the thin, sticking membranes near the seam of the mussel have been removed. If there are any stubborn beards Parmesan Roasted Broccoli Serves 4 1 pound broccoli (fresh or frozen), chopped giano. Evenly spread broccoli across a baking or until broccoli is nice and crisp (longer if using frozen broccoli). 1. Add all ingredients to a large blender and blend until smooth. 2. Evenly divide mixture among 2 glasses, and serve.
6 The Oldways Cart - Day Two Granola Parfait with Apples and Bananas 1 apple, diced 1 banana, sliced 2 cups plain Greek yogurt ½ cup granola 2 tablespoons dried cranberries 1. Divide the apples and bananas between 2 bowls. 2. Top each bowl with 1 cup of plain Greek yogurt. Then top each bowl with ¼ cup granola, and 1 tablespoon of dried cranberries, and serve. Leftover Spaghetti & Tomato Sauce (from Day 1) with 1 can of chickpeas (since no mussels are left), and leftover Parmesan Roasted Broccoli (from Day 1) Brussels Sprout, Butternut Squash, White Bean, and Bulgur Salad with Roast Chicken Serves 4, with 1½ cups leftover chicken for future meals 1 small chicken to roast (roughly 3 4 lbs) Salt and pepper 2 tablespoons olive oil ½ pound Brussels sprouts ½ pound chopped butternut squash 1 cup bulgur, uncooked ¼ cup Marcona almonds (or your favorite nuts) 1. Season the chicken inside and out with pepper and generous amount of salt. (If you have time, refrigerate the chicken uncovered for an hour, or overnight.) 3. Place the chicken breast side up in a roasting pan, and tie the legs together with kitchen twine, if available. part of the thigh. a cutting board. 6. While the chicken is cooking, heat 2 tablespoons of olive oil in a large skillet over medium heat. 7. Add the Brussels sprouts and butternut squash to the skillet, cover, and cook for about 10 min utes, stirring occasionally, until vegetables are tender and slightly brown. 8. To prepare bulgur, bring 2 cups of water and 1 cup of bulgur to a boil, then simmer covered for 10 minutes. Remove from heat and set aside. 9. In a large serving bowl, toss the Brussels sprouts and butternut squash with the cooked bulgur, white beans, and Marcona almonds. 10. Divide salad among 4 plates, then top each salad with a small serving of roasted chicken. (Be sure to set aside 1½ cups of chopped or shredded chicken for future meals.) Roast Chicken recipe adapted from Mark Bittman in the New York Times DESSERT OR SNACK Snack Platter with Clementine Slices, Dark Chocolate, and Marcona Almonds 2 clementine oranges, peeled 2 ounces of dark chocolate squares or pieces ¼ cup Marcona almonds (or your favorite nuts) 1. Arrange all ingredients on a serving platter or plate.
7 The Oldways Cart - Day Three Peanut Butter and Fig Tartines on Whole Grain English Muffins ¼ cup peanut butter Mango Curried Chicken Salad Wraps ½ cup plain Greek yogurt 1 mango, diced 1 teaspoon curry powder ½ cup shredded chicken 2 whole grain tortillas Recipe inspired by Mark Bittman s Kitchen Express them, if desired. 1. In a small mixing bowl, combine the Greek yogurt, diced mango, and curry powder, and stir until well mixed. Then, add in the chicken and celery, and stir until combined. 2. Divide the chicken salad evenly among 2 whole grain tortillas, then roll up into a wrap. For transport to lunch, these wraps can be stored in plastic ware, or wrapped in aluminum foil. Lentil Chili Serves 4 1 red bell pepper, chopped 1 yellow onion, chopped 2 cloves garlic, minced 2 teaspoons chili powder 4 cups water 1¼ cup dry lentils 1 (14 ounce) can diced tomatoes ¼ cup plain Greek yogurt (for garnish) ¼ cup chopped cilantro (for garnish) Recipe adapted from Whole Foods Market 1. Heat olive oil in a large pot over medium high heat, then add bell peppers and onions. Cook for about 6 minutes, stirring occasionally. 2. Add the garlic and chili powder and cook for 1 minute, stirring constantly. 3. Add lentils, tomatoes and water, and bring to a boil. 4. Reduce the heat to medium low, and let simmer, partially covered, for 30 minutes. utes, until lentils are nice and tender. 6. Distribute chili into serving bowls, and garnish with a tablespoon of plain Greek yogurt and a tablespoon of cilantro, if desired.
8 The Oldways Cart - Day Three CONT. Green Salad 2 cups spinach 1 apple, diced 2 tablespoons walnuts 1 tablespoon balsamic vinegar 1. Combine all ingredients in a serving bowl and toss until mixed. DESSERT OR SNACK Cranberry Dark Chocolate Popcorn Trail Mix 1 tablespoon unpopped popcorn (or 2 cups popped popcorn) ¼ cup chopped dark chocolate (or dark chocolate chips) ¼ cup dried cranberries 1. If using unpopped popcorn, heat olive oil in a large pot over medium heat. 2. Add 3 kernels to the pot. When at least one of the kernels pops, add the remaining kernels and cover. 3. Gently shake pot to prevent burning, until most kernels have popped and you can t hear as many kernels moving. Remove from heat and set aside. 4. In a large serving bowl, toss the cooked popcorn with the chopped dark chocolate and dried cran berries.
9 The Oldways Cart - Day Four Steel Cut Oatmeal with Dried Cranberries, Walnuts, and Honey ½ cup steel cut oats, uncooked 1 ½ cups milk 1 teaspoon honey ¼ cup dried cranberries 2 tablespoons chopped walnuts Leftover Lentil Chili (from Day 3) 1. In a small pot, bring milk to a boil, then add the oats. 2. Cover, reduce heat to a simmer and cook for 3. Remove from heat and let stand covered for 4. Stir in the honey. with 2 tablespoons of dried cranberries and 1 tablespoon of chopped walnuts. Vegetable Stir Fry Bowls with Leftover Chicken Serves 4 1 cup brown rice, uncooked 2 tablespoons soy sauce 1 tablespoon cornstarch 2 tablespoons olive oil (or coconut oil) ½ red onion, chopped 2 cloves garlic, minced 1 red bell pepper, chopped 1 green bell pepper, chopped ½ small zucchini, chopped 1 cup snap peas 1 cup diced pineapple 1 cup leftover chicken, chopped 1. Bring 2 cups of water to a boil and add rice. is absorbed. When rice is cooked, remove from heat and set aside. 2. Microwave broccoli for 1 to 1½ minutes until slightly tender. 3. In a small bowl, whisk together the soy sauce, corn starch, and ½ cup water, and set aside. 4. Heat oil in a large skillet or wok over medium high heat, and cook onion and garlic for about 3 minutes, until barely soft. 6. Add the chicken and soy sauce mixture, and continue cooking until chicken is warmed, stirring to coat the mixture with sauce. 7. Serve over brown rice. DESSERT OR SNACK Fig and Yogurt Parfaits ½ cup plain Greek yogurt ¼ cup granola 1. Evenly spoon the yogurt into 2 small bowls. of granola.
10 The Oldways Cart - Day Five Sweet Tahini Bulgur Porridge with Pears ½ cup bulgur, uncooked 1 cup milk, plus 2 tablespoons 1 tablespoon honey ¼ teaspoon cinnamon Pinch of salt 2 tablespoons tahini 1 pear, chopped 1. In a small pot, combine the bulgur, 1 cup of milk, honey, cinnamon, and salt, and bring to a boil. 2. Lower heat to a simmer, cover, and cook for 10 minutes, until bulgur is slightly tender. (Not all of the liquid will be absorbed.) 3. Stir in the tahini until the porridge is well mixed. Then add an additional 2 tablespoons of milk, and stir until the porridge reaches desired con sistency. 4. Divide the porridge into 2 bowls, and top with the chopped pear. Recipe adapted from Maria Speck s Simply Ancient Grains Leftover Vegetable Stir Fry Bowls (from Day 4) Acorn Squash Halves Stuffed with Quinoa Salad Serves 4 2 small acorn squash, cut in half, seeds removed 1 cup quinoa, uncooked 1 pomegranate, seeded ¼ cup Marcona almonds ¼ cup chopped parsley 1 large lemon, zested and juiced ¼ cup tahini ¼ cup water 2. Brush squash with olive oil and roast cut side down for 30 minutes, or until tender. Set aside. 3. While the squash is cooking, add the quinoa and 2 cups of water to a medium pot and bring to a boil. Then, reduce the heat to a simmer, and cook absorbed, and the quinoa shows its curly tail. 4. Remove pot from heat, stir in the chickpeas, pomegranate seeds, almonds, and parsley. (If pomegranates are not available, use another favorite fruit, such as frozen blueberries, dried cranberries, or orange sections.) 1 large lemon with 1 teaspoon of lemon zest in a separate, small bowl. Then add the tahini and water and mix well. 6. Evenly spoon the quinoa mixture into the 4 acorn squash halves, then drizzle with tahini dressing.
11 The Oldways Cart - Day Five DESSERT OR SNACK Peanut Butter Chocolate Milkshake 2 frozen bananas 1½ cups milk 2 tablespoons cocoa powder 2 tablespoons peanut butter 1. Add all ingredients to a large blender and blend until smooth. 2. Evenly divide mixture among 2 glasses, and serve.
12 The Oldways Cart - Day Six Egg and Avocado Tartines on Whole Grain English Muffins 2 eggs ½ cup spinach or arugula 1 avocado, sliced 1. Cook eggs according to your preference (poached, scrambled, hard boiled, sunny side up, etc.). halves, then top with avocado slices, and eggs. Leftover Acorn Squash Halves Stuffed with Quinoa Salad (from Day 5) Zucchini & Red Lentil Curry with Brown Rice Serves 4 1 cup brown rice, uncooked 2 tablespoons olive oil (or coconut oil) 1 small onion 2 cloves garlic, minced 1 tablespoon minced fresh ginger 1 teaspoon ground cumin ½ teaspoon ground coriander ¾ teaspoon ground turmeric 1 cup red lentils 2 medium zucchinis, chopped or shredded ¼ cup chopped cilantro (for garnish) ¼ cup plain Greek yogurt (for garnish) Recipe adapted from Dishing up the Dirt (Andrea Bemis) 1. Bring 2 cups of water to a boil and add rice. is absorbed. When rice is cooked, remove from heat and set aside. 2. Heat the oil in a large pot over medium heat, then occasionally. 3. Add the garlic and ginger, and cook, stirring, for 1 minute. 4. Add the cumin, coriander, and turmeric, and stir for an additional 2 minutes. zucchini, and coconut milk, and bring to a boil. Reduce heat to a simmer, and cook for 20 min utes, until tender. 6. Serve over brown rice with cilantro and plain Greek yogurt. DESSERT Peanut Butter and Honey Tartines with Strawberries 2 tablespoons peanut butter ½ cup strawberries, sliced 2 teaspoons honey them, if desired. peanut butter,1 teaspoon honey, and a sprinkle of strawberry slices
13 The Oldways Cart - Day Seven Granola Parfaits with Pomegranate 1 banana, sliced 2 cups plain Greek yogurt ½ cup granola 1 pomegranate, seeded 1. Divide the banana slices among 2 bowls. 2. Top each bowl with 1 cup of plain Greek yogurt. Then top each bowl with ¼ cup granola, and half of the pomegranate seeds. (If pomegranates are not available, use another favorite fruit, such as frozen blueberries, dried cranberries, or orange sections.) Leftover Zucchini & Red Lentil Curry with Brown Rice (from Day 6) Fish Tacos with Mango Salsa, Avocado, and Black Beans 1 jalapeño pepper, seeded and diced 1 mango, diced ¼ cup chopped cilantro Juice of 1 lime ¼ teaspoon chili powder ¼ teaspoon cumin ¼ teaspoon paprika ¼ teaspoon salt 4 whole grain tortillas ½ cup thinly sliced cabbage 1 avocado, sliced ¼ cup plain Greek yogurt 1. Drain and rinse black beans and warm over the stove. 2. While the beans are warming, add the jalapeño, mango, cilantro, and lime juice to a small mixing bowl, and stir until combined. 3. In a very small bowl, combine the chili powder, cumin, paprika, and salt, and stir. Evenly sprinkle 4. Heat olive oil in a large skillet over medium high an additional 1 to 3 minutes, until opaque. slices, and plain yogurt. Black beans can be served on the side, or sprinkled into the tacos. DESSERT OR SNACK Chocolate Bulgur Rice Pudding ½ cup bulgur, uncooked 1 cup milk, plus more to taste 1 tablespoon honey 2 tablespoons cocoa powder 1 banana sliced 1. In a small pot, combine the bulgur, 1 cup of milk, and honey, and bring to a boil. 2. Lower heat to a simmer, cover, and cook for 10 minutes, until bulgur is slightly tender. (Not all of the liquid will be absorbed.) 3. Stir the cocoa powder into the porridge until well mixed, adding additional milk, if necessary. 4. Divide the porridge into 2 bowls, and top with the sliced bananas.
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