Week 3 of the real food challange

Week 3 menu

	Breakfast	Lunch	Dinner	Snack
Sunday Jan 15	Apple cinnamon oatmeal Hot tea	Misc. leftovers to clean out fridge & pears milk	Salmon and asparagus pasta Salad water	Hard boiled egg water
Monday Jan 16	Sprouted bagel with cream cheese Egg Hot tea & orange juice	Egg salad with little toasts Fruit salad (apple, blueberry, banana & raisins in yogurt) Trail mix milk	Whole chicken in crock pot Green beans Butternut squash water	Yogurt with berry sauce water
Tuesday Jan 17	Plain yogurt with granola topped with blueberries Hot tea	Pizza “lunchable” Carrot sticks Grapes water	Whole grain mac’n’cheese (double recipe) salad milk	Banana with peanut butter juice
Wednesday Jan 18	Spinach, mushroom and cheese omelet and sprouted multigrain toast with coconut spread Hot tea	Leftover whole grain mac’n’cheese Sliced pear Broccoli c ranch dip water	Chicken (leftover) stir fry milk	Hardboiled egg Cheese slice milk
Thursday Jan 19	Oat n chia breakfast cereal Green tea	Peanut butter and fruit sandwiches Hard boiled egg Carrot sticks milk	Shrimp, bell pepper, mushroom, tomato pasta, season as desired water	¼ cup rice & 1/3 cup milk with cinnamon and stevia water
Friday Jan 20	Yogurt and granola Hot tea	Leftover frozen chili in thermos Pear slices Tortilla chips water	Ground beef tacos Seasoned beans Rice water	Popcorn milk
Saturday Jan 21	Eggs with sprouted toast milk	Grilled cheese and tomato soup water	Shrimp, broccoli and brown rice milk	Chewy granola bar water

Week 3 recipes

Salmon and asparagus pasta:

Whole grain linguine

1 Tbs olive oil

2 salmon fillets

1 bunch asparagus, chopped

2 cloves garlic minced

1 cup chicken broth

½ cup white wine

1 Tbs corn starch

Salt and pepper to taste

Cook pasta according to package directions. While pasta is cooking , heat olive oil over med heat, add salmon and cook through, add asparagus and garlic, sauté approx. 5 minutes, add chicken broth. In a small bowl combine white wine and corn starch, whisk out lumps then add to salmon mixture. Drain pasta and add to salmon mixture, stir to coat, salt and pepper to taste and serve immediately.

Egg Salad:

5 hardboiled eggs, chopped

2 celery stalks, chopped

1 Tbs mayonnaise

1 tsp mustard

¼ tsp dried dill

Salt and pepper to taste

Mix all ingredients and store in fridge till ready to use.

Trail mix:

Unsalted raw peanuts

Raw pumpkin seeds

Dried shaved unsweetened coconut

Raw almonds

Raisins

Raw sunflower seeds

Sun drops (like m&m’s, but naturally colored)

Mix all ingredients in a quart jar in the amounts to your liking. Can use any combination of different nuts, and dried fruits etc.

Whole Chicken in a crockpot (from www.100daysofrealfood.com):

Ingredients

• 2 teaspoons paprika
• 1 teaspoon salt
• 1 teaspoon onion powder
• 1 teaspoon thyme
• ½ teaspoon garlic powder
• ¼ teaspoon cayenne (red) pepper
• ¼ teaspoon black pepper
• 1 onion
• 1 large chicken

Directions

1. Combine the dried spices in a small bowl.
2. Loosely chop the onion and place it in the bottom of the slow cooker.
3. Remove any giblets from the chicken and then rub the spice mixture all over. You can even put some of the spices inside the cavity and under the skin covering the breasts.
4. Put prepared chicken on top of the onions in the slow cooker, cover it, and turn it on to high. There is no need to add any liquid.
5. Cook for 4 – 5 hours (for a 3 or 4 pound chicken) or until the chicken is falling off the bone.

Butternut squash:

1 butternut squash

2 Tbs butter

2 Tbs pure maple syrup

¼ tsp salt

Cut squash in half and roast; cut side down in preheated 350⁰F oven in a shallow pan with 1” of water for 45 min. or until nice and tender. Remove seeds with spoon and scoop all squash out of skin into a bowl, stir in other ingredients mashing squash as you stir.

Whole wheat pizza crust (for pizza lunchables, from www.100daysofrealfood.com)

Ingredients

• 1 cup warm water
• 2 tsp yeast (active dry yeast)
• 2 tsp kosher salt
• 2 tbsp olive oil
• 3c whole wheat flour (I used King Arthur organic white whole-wheat flour)
• cooking oil spray

Directions

1. Drop the yeast into the 1-cup of warm water and let it go to work for a few minutes. It should foam up a little bit. Stir the salt and olive oil into the yeast mixture.
2. Pour the flour and yeast mixture into a food processor with a dough blade or a mixer with a dough hook and turn on the machine. (You can also mix up this dough by hand.)
3. You should end up with a ball chasing itself around the food processor. If the dough is too dry add warm water a teaspoon at a time and if it is too wet add flour 1 teaspoon at a time.
4. Remove the ball from your food processor and knead into a smooth ball. Put the dough into a large ziplock bag or bowl covered with plastic wrap (put a touch of olive oil in and coat the inside of the bag/bowl first) then leave it in fridge for as little as 1 hour or overnight depending on how much time you have. It will rise on it’s own in the fridge.
5. When ready to make the pizza preheat the oven to 500 degrees F. Use a rolling pin to roll it out into the desired shape (don’t make it too thin!). Put the flat pizza dough on a baking sheet that has been sprayed with cooking oil. Bake in a oven for about 8 – 10 min. or until crust is golden brown.

Whole Grain Mac’n’cheese: (from www.100daysofrealfood.com)

Yield: 3 – 4 servings

Ingredients

• 1 – 1 ½ cups of dried whole grain pasta of choice (macaroni, shells etc), boiled according to package directions
• 2 tablespoons butter
• 2 tablespoons whole-wheat flour
• 1 cup milk
• 1 cup grated cheese (you can use any type of cheese…we usually use sharp white cheddar or a mix of different cheeses works well too)
• Salt and pepper to taste
• Optional topping: grated parmesan cheese or whole-wheat breadcrumbs

Directions

1. Melt the butter in a sauté pan over medium heat.
2. Whisk in the flour and keep whisking for about 1 minute until the roux (which is equal parts flour and butter or oil) starts to darken, but does not burn.
3. Quickly whisk in the milk and turn down the heat to low. Keep whisking until any lumps of flour dissolve.
4. Stir in the cheese and once it melts add the cooked noodles. Season with salt and pepper.
5. Serve immediately and enjoy!

Oat’n’chia breakfast cereal:

2/3 cup rolled oats

 2 cup dairy or non-dairy milk (I like almond milk)

 1 cup water, pinch of salt

2 Tbs chia seeds, 1 Tbs hemp seeds

 1 large apple grated to a pulp

 handful of blueberries (fresh or frozen)

 maple syrup to serve

Add oats, milk, water, chia seeds, hemp seeds, salt and apple pulp to a small pot.

Bring to a simmer and allow to gently bubble for 1 minute while stirring constantly. Add blueberries toward end and stir through.

Transfer cooked oats to a warm bowl, drizzle with maple syrup to serve if desired

Tomato soup:

·         4 cups chopped fresh or canned tomatoes

·         1 slice onion, diced

·         1 clove garlic, minced

·         2 cups chicken broth

·         2 tablespoons butter

·         2 tablespoons white whole wheat flour

·         1 teaspoon salt

·         1 teaspoon basil

Directions

1.       In a stockpot, over medium heat, combine the tomatoes, onion, and chicken broth. Bring to a boil, and gently boil for about 20 minutes to blend all of the flavors.

In a small pot, melt the butter over medium heat. Stir in the flour to make a roux, cooking until the roux is a medium brown. Gradually whisk in a bit of the tomato mixture, so that no lumps form, then stir in the rest. Season with basil and salt, and adjust to taste

Chewy granola bar:

Ingredients

• 4 1/2 cups rolled oats
• 1 cup white whole wheat flour
• 1 teaspoon baking soda
• 1 teaspoon vanilla extract
• 2/3 cup butter, softened
• 1/2 cup honey
• 1/2 cup applesauce
• 2 cups miniature dark chocolate chips, raisins, nuts etc.

Directions

1.       Preheat oven to 325 degrees F (165 degrees C). Lightly grease one 9x13 inch pan.

2.       In a large mixing bowl combine the oats, flour, baking soda, vanilla, butter, honey and applesauce. Stir in the 2 cups assorted chocolate chips, raisins, nuts etc.

3.       Firmly press mixture into the prepared pan. Bake at 325 degrees F (165 degrees C) for 18 to 22 minutes or until golden brown. Let cool for 10 minutes then cut into bars. Let bars cool completely in pan before removing or serving