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
- Combine the dried spices in a small bowl.
- Loosely chop the onion and place it in the bottom of the slow cooker.
- 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.
- 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.
- 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
- 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.
- 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.)
- 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.
- 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.
- 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
- Melt the butter in a sauté pan over medium heat.
- 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.
- Quickly whisk in the milk and turn down the heat to low. Keep whisking until any lumps of flour dissolve.
- Stir in the cheese and once it melts add the cooked noodles. Season with salt and pepper.
- 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