Winter 2019 :: Omnivore Menu Plan 1 maryjulia@thenewschoolkitchen.com slow cooker beef stew stuffed mushrooms // mixed greens with balsamic turkey cranberry squash bowls winter buddha bowl slow cooker chicken cacciatore sweet potato chocolate pudding

NSK Stuffed Mushrooms NSK Slow Cooker Beef Stew NSK Mixed Greens with Balsamic Vinaigrette NSK Turkey Cranberry Squash Bowls NSK Winter Buddha Bowl NSK Slow Cooker Chicken Cacciatore NSK Sweet Potato Chocolate Pudding

Lime Strawberries Black Pepper Dried Thyme Oregano Poultry Seasoning Walnuts Frozen Cranberries Baby Carrots Baby Spinach Beet Carrot Cauliflower Cremini Mushrooms Delicata Squash Garlic Kale Leaves Mixed Greens Mushrooms Parsley Parsnip Sweet Onion Sweet Potato Thyme Turnip Yellow Onion Chicken Thighs Extra Lean Ground Turkey Stewing Beef Apple Cider Vinegar Balsamic Vinegar Black Olives Capers Red Wine Vinegar Tahini Unsweetened Almond Milk Beef Broth Chickpeas Crushed Tomatoes Quinoa Cacao Powder Coconut Flour Dried Unsweetened Cranberries Nutritional Yeast Pitted Dates Unsweetened Coconut Flakes Vanilla Extract

NSK Slow Cooker Beef Stew 4 hours Stewing Beef (sliced into bite-size pieces) Red Wine Vinegar Baby Carrots Sweet Onion (diced) Mushrooms (sliced) Beef Broth Dried Thyme Black Pepper Coconut Flour Add all ingredients except the coconut flour to the slow cooker and mix well. Cover and cook on low for 4 to 6 hours, or until beef is tender. Remove lid and stir in coconut flour. Continue to stir until liquid thickens. Ladle into bowls and enjoy! Make ahead and store in the fridge up to 3 days to eat as leftovers for lunch. Serve it with roasted potatoes, rice or quinoa. Stir in chopped kale or baby spinach just before serving. Mushrooms are known to boost the immune system. They are a high antioxidant food and provide our bodies with important vitamins, minerals and enzymes.

NSK Stuffed Mushrooms 35 minutes Yellow Onion (finely chopped) Walnuts (raw, chopped) Thyme (fresh) Garlic (clove, minced) Dried Unsweetened Cranberries (roughly chopped) Cremini Mushrooms (whole, stems and gills removed) Nutritional Yeast Parsley (chopped) Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment paper. Heat a pan over medium heat and add the extra virgin olive oil along with the onion, walnuts, and thyme. Cook until lightly toasted, about 4 to 5 minutes and then add the minced garlic and cook for 30 seconds longer. Add the sea salt and cranberries and remove from heat. Use a spoon to add the walnut mixture to the mushrooms and sprinkle the nutritional yeast on top. Transfer to the baking sheet and bake for 16 to 18 minutes. Remove the mushrooms from the oven and top with minced parsley. Enjoy immediately. One serving is equal to three stuffed mushrooms. Use portobello mushrooms or white button mushrooms instead. Use another herb like sage or rosemary. Make the onion/walnut mix ahead of time and then prepare the rest before eating by stuffing the mushrooms and cooking them. Thyme does wonders for immune system support. It's antibacterial, antifungal, antiseptic, and tastes delicious!

NSK Mixed Greens with Balsamic Vinaigrette 5 minutes Balsamic Vinegar Apple Cider Vinegar Mixed Greens Combine the olive oil, balsamic vinegar and apple cider vinegar in a mixing bowl. Add the mixed greens and toss until well coated. Divide into bowls or onto plates and enjoy! Keep dressing in a separate container on the side. Add just before serving. Use spinach, kale or romaine instead. Multiple recent studies have shown that apple cider vinegar may help to relieve symptoms of acid reflux by introducing more acid into the digestive tract.

NSK Turkey Cranberry Squash Bowls 40 minutes Delicata Squash (small) Extra Lean Ground Turkey Poultry Seasoning Frozen Cranberries (thawed, or use fresh) Baby Spinach Balsamic Vinegar Preheat the oven to 350F and line a baking sheet with parchment paper. Rinse the outside of the squash and slice in half lengthwise. Brush the flesh with a small amount of olive oil and place face-down on the baking sheet. Bake for 30 minutes. Meanwhile, heat the remaining oil in a large skillet over medium heat. Add the turkey and saute until cooked through and browned. Break it up into tiny pieces as it cooks. Once the turkey is cooked through, stir in the poultry seasoning, sea salt and cranberries. Turn the heat to the lowest setting to keep warm until your squash is cooked. Remove squash from oven and stuff each half with the turkey/cranberry mix. Serve with baby spinach and a drizzle of balsamic vinegar. Enjoy! Use lentils or chickpeas instead of ground meat. Use any leafy green like baby spinach, kale, or arugula. Brown ground turkey and store in the fridge for easier day-of assembly. Cranberries have been shown to optimize the balance of bacteria, decreasing harmful bad bacteria and promoting the growth of beneficial bacteria.

NSK Winter Buddha Bowl 40 minutes Cauliflower (cut into florets) Carrot (chopped into 1 inch rounds) Beet (chopped into 1 inch pieces) Turnip (chopped into 1 inch pieces) Parsnip (chopped into 1 inch pieces) Chickpeas (cooked, drained and rinsed) Quinoa (uncooked) Tahini Lime (juiced) Garlic (clove, minced) Kale Leaves Preheat oven to 450. Place cauliflower florets, carrots, beet, turnip and parsnip in a large mixing bowl. Season with sea salt and pepper and drizzle with extra virgin olive oil. Toss well. Line a large baking sheet with parchment paper and spread vegetables evenly across. Bake in oven for 30 minutes. Meanwhile, place quinoa in a saucepan with the water. Place over high heat and bring to a boil. Cover with lid and let simmer for 12 to 15 minutes or until all water is absorbed. Remove from heat and fluff with a fork. Create your dressing by combining tahini, extra virgin olive oil, lemon juice, minced garlic and sea salt together in a jar. Add 3 tbsp warm water. Shake well and set aside. (Note: Add extra water, 1 tbsp at a time, to reach desired dressing consistency.) Place the kale in a bowl and massage with a bit of extra virgin olive oil. Season with sea salt. Place in frying pan over medium heat and saute just until wilted. Transfer into a bowl. Pour your chickpeas into the same frying pan (which should still be lightly greased from the kale) and saute until slightly browned. Assemble your bowl by placing quinoa in the bottom of a bowl, add roasted winter vegetables, sautéed kale and chickpeas on the top. Drizzle desired amount of dressing over the bowl. Enjoy! easy! Chop all vegetables ahead of time so that prep during the week is quick and A recent study showed that both cooked beets and beetroot juice may lower levels of inflammatory markers in people with high blood pressure.

NSK Slow Cooker Chicken Cacciatore 4 hours Chicken Thighs (skinless, boneless, organic) Carrot (peeled and sliced) Mushrooms (sliced) Crushed Tomatoes Oregano Capers Black Olives (pitted, sliced) Parsley (finely chopped) Combine all ingredients except parsley in the slow cooker and cook on high for 4 hours, or on low for approximately 6 to 8 hours. Divide into bowls and garnish with parsley. Adjust salt to taste if needed. Enjoy! Make ahead and refrigerate in an airtight container for up to three days. Freeze for up to three months. Rice, potatoes, spaghetti squash, zucchini noodles, pasta, cauliflower rice or couscous. Oregano is a powerful cleansing herb! It is antibacterial, antimicrobial and anti-fungal, and provides lots of immune-boosting support.

NSK Sweet Potato Chocolate Pudding 45 minutes Sweet Potato (medium, sliced in half lengthwise) Unsweetened Almond Milk Cacao Powder Pitted Dates Vanilla Extract Strawberries (sliced) Unsweetened Coconut Flakes (toasted) Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment paper. Add the sweet potatoes cut side down and pierce with a fork all over. Bake for 35 to 40 minutes, or until cooked through. Remove the sweet potato from the oven. Let cool slightly and peel the skin off. Add the sweet potato along with the almond milk, cacao powder, dates, vanilla, and sea salt to a blender and blend on high until smooth and creamy. Divide the pudding into bowls and top with sliced strawberry slices and coconut flakes. Enjoy! Use a food processor. Two medium sweet potatoes are equal to about 1.5 cup of cooked and mashed sweet potato. Chopped fruit, nuts or seeds. Due to the lack of nutrient-rich soil, it's becoming harder obtain trace minerals from the foods we eat. High quality sea salts are rich in micronutrients and a great way to nourish our body with these trace minerals.