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Sample Day Plan Breakfast Lunch Dinner Monday Amaranth Cereal White Bean Dip With Rosemary, Chips And Crudités Farmers Market Minestrone with Gluten Free Roll and Mixed Salad Breakfast: EGG SCRAMBLE WITH SPINACH, TOMATO AND BASIL This is my favorite combination but you can use any variety of veggies for a morning scramble. An egg scramble is a quick, easy and delicious way to get some veggies in the morning. Depending on how I feel, I may sauté the spinach with the tomatoes or eat it raw on top. Makes 2 servings 5 large organic free-range eggs 1 T olive oil or 1/2 tsp. sea salt 4 fresh basil leaves 1 large fresh tomato chopped 1/4 tsp. black pepper 1 cup spinach leaves, chopped Dice the tomatoes and basil, crush the garlic, and set them aside. Heat the oil in a skillet on medium heat. When heated, add the diced tomatoes, basil, and garlic and sauté for two minutes. Add the beaten eggs and cook, stirring occasionally to cook the eggs through, about five minutes. Move to a plate and top with fresh chopped spinach leaves.
Lunch: ROSEMARY WHITE BEAN DIP 3T olive oil 2 cloves garlic, peeled and minced 1 15 oz. can cannellini beans drained and rinsed 1 teaspoons kosher salt 2 green onions chopped 1 lemon juiced and zested 3 sprigs fresh rosemary, rinsed Add the beans, garlic cloves, lemon zest, and lemon juice to the bowl of a food processor or blender and process until smooth. With the machine running, drizzle the olive oil into the bowl. Add in the rosemary and salt and pepper to taste, blend until combined. Add more olive oil if you want a smoother consistency. Transfer to a bowl and serve. Dinner: GRILLED CITRUS SALMON I try to make fish the day I purchase it at the store especially if it is fresh or thawed. If you find frozen salmon you will have more flexibility. Salmon is a wonderful source of Omega 3 fatty acids, which are critical for women with PCOS. Makes 4 servings 4 salmon fillets, about 6 ounces each, skin on 1/4 cup maple syrup 1/3 cup orange juice 1 garlic clove minced 1/4 cup wheat-free Tamari soy sauce
1/4 tsp. ground ginger or fresh grated ginger Sea salt and freshly ground black pepper In a bowl whisk the maple syrup, soy sauce, orange juice, garlic and ginger. Then pour the marinade into a baking dish, place salmon in the marinade, and refrigerate covered for 30 minutes. Brush a grill pan or grill with olive oil and heat over medium high heat. Season salmon fillets with a pinch of salt and pepper, then grill 4 minutes per side. In a saucepan, bring the leftover marinade to a boil, then turn heat down to low. While salmon is cooking, baste with the leftover marinade. ROASTED SWEETS AND BEETS Beets are a wonderful liver detoxifier. The first spring beets are more tender than those harvested later in the year. Beet greens are delicious too. If you purchased beets with the greens, chop them up and add them to your Garlicky Kale! Makes 4 servings 2 sweet potatoes cut into 1 inch pieces 3 beets peeled and cut into 1 inch pieces. 1 sweet Vidalia onion, peeled and cut into 1/3 wedges 3 T olive oil Sea salt and pepper to taste Heat oven to 375 degree. Place the veggies and onion in a roasting pan. (you can also use a cookie sheet or 9x13 pan if you don t have a roasting pan) Toss the veggies with olive oil and salt to taste. Don t crowd the veggies. Roast for 45 minutes stirring every 15 minutes until they are lightly brown and soft. GARLICKY KALE I think Kale is one of the ways to really upgrade your diet. It is packed with nutrition. Add it to soups, stews, and smoothies make kale chips and enjoy as a side dish. As a meal or serve as a perfect complement to almost any main course.
Makes 4 servings 2 T butter 1 T olive oil 4 garlic cloves peeled and smashed with the side of a chef s knife One bunch of kale, chopped (remove fibrous stems) 2 tsp. wheat-free Tamari soy sauce 1 tsp. fresh lemon juice 1-2 T sesame seeds (optional) Melt butter in a skillet and add garlic and sauté for 1 min. Add in the olive oil and soften the garlic for about 10 minutes, stirring frequently to ensure it doesn't burn and then remove the garlic from the skillet. Keep the garlic-flavored oil/butter in the pan. Increase the heat to medium and place the kale into the skillet and cover. Allow to slightly wilt for about 5-7 minutes, stirring occasionally. Remove from the heat and stir in the soy sauce, and lemon juice and sprinkle with sesame seeds. Snack: SPICED NUTS 1 medium egg white 2 cups mixed nuts 1/2 cup pumpkin seeds 1 Tbsp honey 2 tsp ground ginger 1/2 tsp cinnamon
1/2 cup dried cranberries Preheat oven to 350. In a large bowl whisk egg white and honey, add nuts and seeds. Toss together to coat evenly. Add ginger, cinnamon, and cranberries. Spread on ungreased cookie sheets. Bake until browned about 20 minutes. Serve alone or sprinkle on salads and yogurts!