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Archive for the ‘meal planning monday’ Category

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Well its been a long long long time since I have participated in menu plan Mondays, but I’m getting back on track and so here is the list of what we have coming up with week plus an excellent recipe for a simple cold gazpacho clean out the fridge soup! And the best part is you just need a blender ( stick or regular) and a knife! Since I have TWO toddlers now my menus have had to simplify A LOT.

So here’s this week’s menu:

Breakfast

  • organic oatmeal w/ dried fruit (dried organinc cranberries, blueberries, raisins or cherries)  & hard boiled egg
  • organic whole grain pancakes with fruit, maple syrup and or yogurt
  • toasted peanut butter and jelly sandwiches with milk
  • poached eggs w/ sprouted grain toasted bread & grass feed butter & fresh sliced fruit
  • mixed left over veggie fritatia w/ herbed feta cheese, sprouted whole grain bread and fruit
  • carrot zucchini yogurt muffins, fruit and morning star sausage patties

Lunch:

  • Dried organic ravioli w/ organic vodka tomato sauce w/ grated pecorino and steamed veggies
  • Gazpacho clean out the fridge soup, crackers/bread , cheese & fruit
  • peanut butter and jelly sandwitches, carrot sticks and apple sauce
  • fingerfood feast (bite sized fruits, veggies and cheese w/ crackers or bread
  • wild salmon or turkey burgers (from freezer), sprouted grain whole wheat buns w/ cucumber sticks and fresh sliced fruit
  • leftover’s

Dinner:

Desserts/Snacks:

  • homemade strawberry yogurt
  • popcorn and mixed nuts
  • string cheese and fruit

Gazpacho  clean out the fridge w/ white beans  soup

Equipment:

  • Hand held blender or regular blender
  • kitchen knife for slicing and dicing
  • clean cutting board

Ingredients:

  • 3 cloves garlic, minced/smashed
  • 1 onion, coursley chopped
  • 1-2 cucumbers
  • 1-2 green bell peppers
  • 1 28oz can crushed or diced tomatoes in juice
  • 1 sliced zucchini or summer squash
  • 3 tbsp olive oil (organic extra virgin is best)
  • 1/4 cup organic balsamic vinegar
  • 1-2 bunches fresh parsley or basil
  • salt and pepper to taste
  • 12oz v8 tomato juice
  • 8oz beef or veggie broth
  • 1  14.5oz can white or black beans (optional) or equal amount dried beans, soaked and cooked.

Method/Directions:

  1. Slice and diced all veggies if you have not already done so.
  2. Toss all veggies, paprika, vinegar, v8 juice, beef broth in a tall soup pot, extra large bowl or into your blender’s container.
  3. Puree until desired texture is achieved.
  4. If using beans for added protien drain and rinse beans and toss into soup
  5. Add salt and pepper to taste and enjoy!

For more great meal ideas visit Organized Junkies site

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Garlicky green beans are an easy and healthy side dish to make!

Ingredients:

  • 10-12oz frozen or 3/4 lb of fresh organic green beans
  • 1 tbsp organic extra virgin olive oil
  • 4 clove of garlic, minced or grated, divded
  • 6oz pkg whole organic crimini mushrooms, sliced
  • 1-2 tsp dried and crushed or one whole fresh sprig of rosemary, chopped
  • Kosher salt and pepper to taste

Method:

  1. Prepare the green beans by steaming or defrosting frozen..See note1 below on preparation methods
  2. Add olive oil to a medium or large skillet (depending on how many green beans you are using); heat oil until shimmering but not smoking in the pan.
  3. Add sliced mushrooms and one clove of garlic; saute’ until lightly golden brown.
  4. Add green beans, crushed dried or fresh chopped rosemary leaves, salt and remaining garlic and heat until just warmed through.
  5. Season with salt and pepper to taste.

Note 1:

For fresh green beans:

If you are using fresh green beans de-string them, wash and gently steam them until they are just turning bright green and plunge them into a bowl of cold water with ice cubes (aka ice water bath) to stop the cooking. Once beans are cool, drain water and set aside.

For frozen green beans:

Gently rinse the beans in cold water to defrost, drain water and set aside.

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green menu planning mondays

Well last week I did not do so great with my completely following my meal plan but we did use up a lot of the ingredients we got from our CSA box. This week I will be using up the last bits of last week’s box and living out of the freezer for protein/veggies and pantry this week. To create a weeks worth of healthy, affordable organic meals.

Breakfast:

  • Oatmeal w/ soymilk and hard boiled egg
  • Mixed veggie frittata, toast, fruit
  • scrambled eggs, whole grain mixed berry yogurt pancakes, maple syrup
  • Egg and cheese sandwich
  • Slow cooker overnight oatmeal

Lunch:

  • grilled cheese, roasted tomato garlic soup, sliced apples
  • Arugula salad w/ grilled salmon or chicken breasts, toasted whole grain bread w/butter, sliced fruit
  • leftover veggie egg frittata, toast w/ mixed salad greens, sliced fruit
  • left over 3 onion soup w/ bread and mixed salad greens, sliced fruit w/ plain greek yogurt & honey
  • Turkey Cheese sandwich w/ mixed raw veggies
  • hummus w/ mixed raw veggies, toasted pita bread and sliced mangos

Dinner

  • Breaded fish w/ green beans, mushrooms and roasted russest potatoes
  • 3 onion soup w/ homemade french bread (bread machine) and mixed green salad
  • grilled chicken breasts w/ brown rice and garlic broccoli
  • buffalo burgers on whole wheat buns w/ braised baby bok choy w/ garlic, sliced apples
  • lemon pepper chicken w/ brown rice and lemony shallot green beans
  • homemade flat bread pizzas (see below for recipe), spinach salad, fruit

Homemade flat bread pizzas (makes 4 individual pizzas, plus extra sauce leftover)

This is a family favorite that gets served often, its a quick easy and inexpensive way to make homemade pizza without the fuss and using simply what you have on hand in your pantry.

Ingredients:

  • Cooking spray or olive oil
  • 4 multigrain flatout wrap bread, whole wheat flour tortillas or large pita bread circles
  • kosher salt – to taste
  • 1 8oz can tomato sauce or 1 8oz can diced tomatoes
  • 4 tbsp italian seasoning herb mix
  • 2-4 tsp granulated sugar (optional – to taste)
  • 4-8 cloves garlic, grated or minced/press with garlic press (optional)
  • 4oz shredded mozerella
  • 4oz shredded hard cheese (ie parmesan, grana padano, pecorino romano)
  • diced bell pepper strips
  • mushrooms
  • turkey pepperoni

Method:

  1. Preheat oven to 350 degrees Fahrenheit
  2. Spray your pizza stone/cookie sheet with cooking spray or brush the flat out wraps with olive oil on both sides and place on stone or cookie sheet. Sprinkle with kosher salt if desired. Bake pizza crust for 7-9 minutes until lightly golden brown and slight crisp.
  3. While crusts are parbaking created the tomatoe sauce. If using diced tomatoes puree them in the blender or food processor until smooth. Mix pureed tomatoes or tomato sauce with italian herb mix and taste. Sometimes canned tomatoes are not very sweet, so add some sugar to the sauce to balance out the sauce to your family’s taste, if needed. Set aside.
  4. Once the bread has browned. Allow it to cool for a few moments then put about 1-2 tablespoons of tomato sauce on each pizza crust.
  5. If you want to add garlic to your this is when i usually do so the garlic does not burn and turn bitter. This is optional..but in our family we love love love garlic so i add a lot of it under the cheese.
  6. Add the mozzerlla cheese then the toppings of your choice. For veggies we love mushrooms, red onions and bell peppers. For meats we add in turkey peperoni and sometimes ham and pinapple too. It just depends on what we have one hand when we make it.
  7. Now give it a final dust of the second hard cheese like parmesan and put the pizzas back in the oven to back for 12-15 minutes until the cheese is melted and bubbly.
  8. Allow it to cool and enjoy!

For more great meal ideas visit Organized Junkies site

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Here’s another great dip, appetizer and or sandwich bread you can add to your repertoire. It’s quick and easy to make with either your food processor or by hand using a fork or potato masher.

Ingredients:

  • 1 15oz can organic garbanzo beans, rinsed and drained or 2 cups soaked garbanzo beans, drained
  • 2-4 tbsp roasted tahini paste (start with 2 tablespoons add more to taste)
  • 4-6 cloves garlic, peeled (start with 2 cloves add more to personal taste – we like lots of garlic)
  • 1/4 c lemon juice (start with 2 tablespoons, add more to taste, we love lemon juice), from one whole lemon
  • kosher salt to taste

Method:

Pour drained beans into bowl of food processor, add tahini paste and garlic cloves. Pulse to create a course meal, add lemon juice and salt if desired.

If you don’t have a food processor you can mash the beans with a fork or potatoe masher, until it reaches the texture you desire.

Variations: Add roasted garlic for a sweet deep mellow flavor, or add roasted sweet peppers for another dip or spread.

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This a great make ahead pasta sauce, sandwich spread, appetizer dip or a flavorful garnish on any veggie based soup. I made up this recipe to help me deal with the ‘abundance’ of spinach I am often left with via my weekly CSA box in the spring and summer. This also freezes beautifully in ice cube trays, and can be stored in Ziploc baggies or hard sided containers for long term storage. It will last in the fridge for about 3/4 days.

Ingredients:

  • 4-6 cups or 4-6 heaping handfuls of organic spinach
  • 4-6 cloves of organic garlic, peeled
  • about 2oz of fresh organic basil or 2 tsp dried basil (optional)
  • 1/4-1/2 C raw walnuts ( depends on how thick and creamy you want it, add more nuts for a thicker texture)
  • 1 whole lemon juiced ( about 1/4 c fresh lemon juice)
  • 1/4-1/2 C Organic Extra Virgin Olive oil, plus more to store it.
  • 1/4-1/2 C grated hard cheese ( Parmesan, Romano, Grana Padano)

Method

  1. Add spinach, garlic and basil to the bowl of your food processor and pulse until it resembles a course mealy texture.
  2. Using a 1/4 cup measure dump the raw walnuts and lemon juice into the feeding chute of your food processor and pulse to combine with spinach garlic mixture. Add the last 1/4 cup of walnuts to processor if desired.
  3. Slowly stream in extra virgin olive oil into the chute of the food proccor 1/4 cup at a time, pulsing to combine with spinach garlic mixture. Add remaining extra virgin olive oil if desired and grated hard cheese. Pulse just enough to combine mixture. *
  4. When storing pesto in a container, pour a little extra virgin olive oil over the top to seal in the moisture so the pesto does not dry out.

* For a thinner sauce add low sodium/low fat chicken or veggie broth until desired texture is created.

Yield: 2.5-3 cups thick pesto sauce or 5-6 cups thin pesto sauce

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Welcome to my first edition of menu planning Mondays. This week we will explore using local, fresh and sustainable ingredients I received from my CSA (Community Supported Agriculture) to create a weeks worth of healthy, affordable organic meals.

Monday:

Breakfast: Oatmeal w/ soymilk and blueberries, Hard boiled egg

Lunch: Grilled ham, spinach and Cheese sandwich, Celery/carrot sticks and sliced strawberries

Dinner: Chicken ceaser salad, mixed fresh cut fruit, whole wheat crackers

Snacks: popcorn, string cheese, fresh fruit, whole wheat crackers, granola bars, hummus, veggies

Tuesday:

Breakfast: sunburst squash, spinach, feta scrambled eggs, Whole Wheat toast and fruit

Lunch: Turkey sandwitch, carrot sticks, sliced strawberries

Dinner: Crockpot chicken cacciatore, whole wheat pasta, saute’ sunburst squash, feta and herbs

Snacks: popcorn, string cheese, fresh fruit, whole wheat crackers, granola bars, hummus, veggies

Wednesday:

Breakfast: Oatmeal w/ soymilk and blueberries, hard boiled egg

Lunch: grilled spinach, ham, cheese, red onion sandwitch, cucumber, tomato, feta salad, orange slices

Dinner: Chicken curry, brown rice, braised baby bok choy with garlic

Snacks: popcorn, string cheese, fresh fruit, whole wheat crackers, granola bars, hummus, veggies

Thursday:

Breakfast: Quick and easy pouched egg sandwitch on whole grain english muffin with cheese

Lunch: hummus, pita bread, mixed raw veggies and sliced apples

Dinner: Roasted Pork, Garlic smashed potatoes, lemony garlic green beans and mushrooms w/ rosemary

Snacks: popcorn, string cheese, fresh fruit, whole wheat crackers, granola bars, hummus, veggies

Friday

Breakfast: Oatmeal w/ soymilk and blueberries, hard boiled egg

Lunch: leftover pork sandwitch, coleslaw, sliced apples

Dinner: DIY flat bread pizzas, spinach salad w/ strawberries and balsamic vinaigrette

Snacks: popcorn, string cheese, fresh fruit, whole wheat crackers, granola bars, hummus, veggies

Saturday

Breakfast: Whole grain waffles, maple syrup, sliced mixed fruit, scrambled eggs

Lunch: Crockpot 3 onion soup, homemade french bread, salad, cheese, fruit

Dinner: old fashioned whole wheat chicken pot pie, salad

Snacks: popcorn, string cheese, fresh fruit, whole wheat crackers, granola bars, hummus, veggies

Sunday:

Breakfast: Fritata w/ leftover mixed fresh veggies saute’ with onions and topped with feta cheese, toast w/ butter

Lunch: Italian chicken breasts w/ spicy spinach walnut pesto and whole wheat pasta, sliced apples

Dinner: Roasted Chicken, creamed mixed greens, garlic smashed potatoes, salad, sliced strawberries or oranges.

Snacks: popcorn, string cheese, fresh fruit, whole wheat crackers, granola bars, hummus, veggies

Please come back later in the week when I will have some of the actual recipes I used to create these meals!

For more great meal ideas visit Organized Junkies site.

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