Traditional, Real Food Menu Plans

Transcription

1 humble Traditional, Real Food Menu Plans by: Diana Bauman * = Dessert Shopping List Fresh Produce carrots (5) celerty stalks (4) onion (2) potatoes (12) peas, fresh or frozen (3 cups) leek (1) lemon (2) spinach (1/2 cup) salad greens kale cabbage (1/2) garlic cloves (2) green onions (5) apple (1) Herbs and Spices garlic salt (1 tsp) onion powder (1/2 tsp) 2 bay leaves Spanish paprika (1/4 tsp) fresh parsley (1/2 cup) fresh mint (2 tbls) Dairy & Eggs butter (4 tbls) cream (1/2 cup) parmesan cheese or pecorino romano (1/3 cup) milk (1 1/4 cup) eggs (2) plain yogurt (1/4 cup) butter (1/4 cup)* Pantry Items 1 bag dried garbanzo beans small shell or penne type pasta soy sauce (1 tbls) 2 cans diced Muir Glen Tomatoes dried cranberries (1/2 cup) rolled oats (1 2/3 cups)* organic brown sugar (1/4 cup)* flour (1/3 cup)* vanilla extract (1 tsp)* peanut butter chips sub peanut butter* chocolate chips (1/2 cup)* Meats 1 whole chicken, approximately 4lbs (sub 12 chicken legs) bacon (6 slices) 1 lb ground beef 1/2 cup beef broth 1 1/2 lbs wild caught, Pacific cod Bakery items (or make yourself) Sandwich Bread or European Style Bread Staples extra virgin olive oil salt pepper honey red wine vinegar apple cider vinegar mayonnaise (1/2 cup)

2 Weekly Menu Plan Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1. Puchero 2. Green Salad 1. A Creamy Spring Pasta with Bacon 3. Green Salad 1. Not Your Traditional Shepherds Pie 2. Kale Salad 1. Steamed Cod 2. Cabbage in a Spanish Tomato Sauce 3. Fried Potatoes 1. Nourishing Chicken Salad Sandwich 2. Garbanzo Bean Salad Overnight/Morning Prep Sunday Monday Tuesday Wednesday Thursday Friday Saturday Soak Garbanzo Beans (One bag of soaked garbanzo beans will expand to about 6 cups. 3 cups will be used for Monday s meal and another 3 cups will be used for Friday s. Cook 3 cups soaked garbanzo beans for Friday s salad. Once cooked, store in refrigerator in cooking liquid.

3 Monday Puchero - A Chicken Stew With a Garden Salad` Puchero 1 whole chicken, approximately 4-5 lbs (sub 12 chicken legs) 3 quarts water 3 carrots, peeled and chopped in half 2 celery stalks, cut in half 1 onion, quartered 4-5 medium potatoes, peeled and roughly chopped 3 cups, soaked garbanzo beans 1 tsp salt dash of fresh pepper extra virgin olive oil red wine vinegar Red Wine Vinaigrette 3 tbls extra virgin olive oil 2 tbls red wine vinegar 1/2 tsp salt Puchero In a 6-7 quart crockpot, add 3 quarts of water and center the chicken in the middle of the crock. To the crock, add the carrots, celery (and any leafy greens from the celery), onion, potatoes, and soaked garbanzo beans. Sprinkle in 1 tsp of salt and a dash of pepper; mix in. Cover the crockpot and cook on low for 8 hours. After the eight hours, remove the chicken from the crockpot, and separate the legs/thighs, wings, and breasts. (Make sure to reserve one breast and any meat from the backbone for Friday s chicken salad sandwiches. If you re using chicken legs, make sure to reserve about 4 legs for Friday s meal.) each plate with chicken, its broth, and a generous portion of garbanzo beans and vegetables. Season with salt and pepper and each plate with extra virgin olive oil and red wine vinegar. the puchero with a side green salad tossed in a red wine vinaigrette. I enjoy to serve this stew with crusty, European style bread. You can find the recipe here >>> s: 4 Total Prep Time: 10 min Total Cook Time: 8 hours 1. This is a traditional Spanish dish made just as much for the broth as the meat and vegetables. For added flavor, feel free to add a sprig of mint to each plate before serving. Economical Tip 1. Saving parts of this chicken will allow us to use it for Friday s meal. It stretches the meat, making it more economical to buy a local or organic whole chicken. 2. One bag of garbanzo beans is also used for two meals. 3. Freeze the leftover broth, once cooled, in 2 cup increments in freezer bags.

4 Tuesday A Creamy Spring Pasta with Bacon Pasta small shell or penne type pasta 6 slices of thick cut bacon, sliced 1 leek, sliced in rounds and washed thoroughly (I only use the white base up to the light green area) 2 tbls butter 2 cups peas (fresh or frozen) 1/2 cup cream 1/3 cup freshly grated parmesan cheese or pecorino romano juice of 1 lemon Creamy Lemon Vinaigrette 1/3 extra virgin olive oil 1/4 tsp salt dash of freshly milled pepper juice of one lemon Spring Pasta Bring 4 quarts of water to a boil and add 1 tbls of salt. Add the pasta and cook according to package instructions. In a skillet or cast iron pan, add the bacon and fry until brown and crispy. Add the leeks and two tablespoons of butter. Saute for 2 minutes. Add the peas and cream. Drain the cooked pasta in a colander. Over medium heat, add the pasta to the pan, with the juice of 1 lemon; mix thoroughly and simmer for 2-3 minutes. Finish by adding parmesan or pecorino romano cheese and gently mixing through. garnished with mint and extra parmesan or pecorino romano cheese. Creamy Lemon Vinaigrette Place all ingredients in a small jar with a lid. Cover and shake until the dressing emulsifies into a creamy vinaigrette. this simple spring pasta with a side green salad tossed in a creamy lemon vinaigrette. s: 4-5 Total Prep Time: 10 minutes Total Cook Time: 30 minutes This is a simple spring pasta dish highlighted by the flavors of bacon, leeks, and peas. If you don t eat pork, feel free to omit.

5 Wednesday Not Your Traditional Shepherds Pie Shepherds Pie 1lb ground beef 1/2 cup beef broth 1 tbls soy sauce 1 tsp garlic salt 1/2 tsp onion powder 1 cup peas 2 carrots, finely diced 1/2 cup spinach, finely chopped 1 tsp salt 4 medium potatoes, peeled and chopped 3/4 cup milk 2 tbls butter 1/2 tsp salt 1/4 cup, freshly grated parmesan or pecorino romano cheese Shepherds Pie In a large, heavy bottomed pot, bring 3 quarts of water to a boil. Add the potatoes and return to a boil. Reduce the heat to a gentle simmer, cover and cook for 20 minutes or until the potatoes are tender. While the potatoes are boiling, in a skillet or cast iron pan, brown 1lb of ground beef. Once browned, add the beef broth, soy sauce, garlic salt, onion powder, peas, carrots, and spinach. Bring to a boil, lower the heat and gently simmer for 10 minutes. Once the potatoes are tender, transfer to a large bowl. Add the milk, butter, salt, and parmesan cheese, and mash. To a baking dish, add the beef mixture and top with the mashed potatoes. Bake at 375F for 35 minutes. the shepherds pie with a side kale or other leafy green salad tossed in a honey vinaigrette. Honey Vinaigrette 3 tbls extra virgin olive oil 2 tbls apple cider vinegar 2 tbls honey 1/2 tsp salt s 4 Total Prep Time: 15 minutes Total Cook Time: 55 minutes My boys love shepherds pie and they are none the wiser of the added carrots and spinach. Feel free to add any other vegetables you may have hiding in your crisper. Time Saver To save me time, I use my food processor to finely chop the added vegetables.

6 Thursday Steamed Cod with Cabbage in a Spanish Tomato Sauce Steamed Cod 1 1/2lbs, wild caught Pacific cod, cut into four pieces 2 cans, diced tomatoes 1 onion, roughly chopped 1/2 green cabbage, cored and sliced 2 bay leaves 4 potatoes sliced extra virgin olive oil salt and fresh pepper to taste Steamed Cod with Cabbage in a Spanish Tomato Sauce In a large heavy bottomed pan, bring water to a boil. Add the sliced cabbage to the pot of boiling water with a 1/2 tsp of salt. Cover, reduce the heat and boil for 5-8 minutes or until crisp tender. Once tender, remove the cabbage from the water and set aside. While the cabbage is boiling, in a skillet or cast iron pan gently bring 2 tbls of extra virgin olive oil to heat. Add the diced onion and saute until translucent. Add the diced tomatoes, bay leaves, 1 tsp salt, and a dash of pepper. Bring the sauce to a boil, reduce the heat and simmer for minutes or until the sauce has reduced and thickened. Once the tomato sauce has reduced, add the cod on top of the tomato sauce. Cover and steam for 8-10 minutes. Once steamed through, remove the cod and set aside in a 170F oven to keep warm. Lastly, Add the boiled cabbage to the tomato sauce and mix through. For the potatoes, gently bring a 1/2 cup of extra virgin olive oil to heat in a skillet or cast iron pan. Add enough sliced potatoes to cover the bottom of the pan. Working in batches fry the potatoes until browned on both sides. To keep warm, place the potatoes in 170F oven until ready to serve. the steamed cod over a bed of boiled cabbage in the Spanish tomato sauce with a side of fried potatoes. Season with salt and fresh pepper. s: 4 Total Prep Time: 10 minutes Total Cook Time: 40 minutes This is a very simple, humble meal made with last of the winter cabbage or from freshly harvested in the spring. Feel free to substitute the cabbage for spinach. If you do sub spinach, you can omit boiling it and instead add it fresh to the tomato sauce once it s thickend and reduced. Time Saver To save you time, make sure to start your cabbage first. Once it s tender, drain and set aside.

7 Friday Nourishing Chicken Salad Sandwich w/ a Garbanzo Bean Salad Nourishing Chicken Salad Sandwich In a large bowl, mix all ingredients together. Garbanzo Bean Salad In a second large bowl, mix all ingredients together. Nourishing Chicken Salad Sandwich Roughly 2 cups diced chicken meat, fully cooked 2 farm fresh eggs, boiled and chopped 2 stalks celery, sliced 2 cloves garlic, pressed or minced 1/2 cup dried cranberries 1/2 cup mayonnaise 1/4 cup yogurt 1 tsp salt 1/4 tsp Spanish paprika chicken salad sandwiches with a side garbanzo bean salad. Garbanzo Bean Salad 3 cups cooked garbanzo beans 1/2 cup packed fresh parsley, roughly chopped 2 tbls mint, roughly chopped 5 green onions, chopped 1 apple, diced 1/4 cup extra virgin olive oil 2 tbls apple cider vinegar 2 tbls honey 1 tsp salt dash of pepper s: 4 Total Prep Time: 15 minutes Total Cook Time: 20 minutes This is a delightful spring sandwich that s simple and quick to toss together especially for those days that you just don t feel like cooking.

8 Sweet Dessert Chocolate Peanut Butter Granola Bars 1 2/3 cups rolled oats 1/3 cup raw honey 1/4 cup organic brown sugar (sub rapadura or sucanat) 1/3 cup flour 1/2 tsp salt 1 tsp vanilla extract 1 cup peanut butter chips (sub 1/2 cup peanut butter) 1/2 cup chocolate chips 1/4 cup melted butter Butter a small sized baking pan really well. (I use a medium bar pan from the stonewear line of Pampered Chef.) Line the pan with parchment paper. In a large bowl, combine all ingredients. Mix thoroughly. Place the mixture into the prepared baking pan and pat down firmly. Bake at 350F for minutes or until the top is golden brown. Allow to cool before cutting. s Total Prep Time: 5 minutes Total Cook Time: 25 My choclate peanut butter granola bars are simple to make and a nourishing treat the entire family will enjoy.