Menu Feedback please :)

So, I have had out of town guests and we have been camping a bit, so I have not uploaded the last three weeks of menus.  I have them all handwritten and we have used them but it takes a bit of time to type them.  Is anyone using these?  If you want them I am happy to put them up here, but I don’t want to waste time if no one is really using them.  Can you please comment or send me an email or Facebook message if you want them?  Thanks.  Also, would anyone want me to put them in a word doc or pdf that would be easier to print?  Thanks Ladies!

Image

Advertisements

Week 2 Prep Day (Regular Menu)

Day 1:

Breakfast: Make 2 cups of almond milk (actually make a total of 6 cups so that you have more for breakfast on days 3 & 5).

Lunch:

  • Chop 1 onion
  • Peel and dice 3 carrots
  • Chop 2 cups tomatoes
  • Make Pumpkin Spice Bread p. 127 of The Whole Life Nutrition Cookbook

Dinner:

  • Peel and cube 3-4 beets
  • Rinse and chop 1 bunch kale
  • Make dressing for salad
  • cut 1/2 lemon into slices
  • make 3 cups quinoa (1 cup for this meal and 1 for breakfast 4 and 1 for Dinner 5)

Day 2:

Breakfast:

  • Finely chop 2-4 cups kale

Dinner: (we had a potluck dinner this night, but we brought our own burgers and buns)

  • make hamburger buns from cookbook (or buy pre-made)

Day 3

Breakfast:  (You have a choice here.  You can cook up the quinoa in hemp milk on the morning you make it–takes about 20-25 minutes.  I made too much quinoa for other meals so I had some already made.  I made a quick batch of hemp milk that morning–takes about 2 minutes and added a little to my already prepared quinoa, added some currants and heated it until warm–took about 5 minutes.  So if you want to save time, do it my way.  If you want to follow the recipe don’t do any prep that I am suggesting here).

Lunch:

  • Peel and grate 1 large potato
  • Dice 1 small onion
  • Dice small 1 small red bell
  • finely chop 1/2 cup broccoli

Dinner:

  • cook and mash 1 1/2 cup sweet potatoes
  • mince 3-4 green onions
  •  mince 1 large handful parsely or cilantro

Day 4

Breakfast:

  • Cook 1 cup quinoa if you didn’t on day 3
  • make sauerkraut (if fermenting scares you, leave out this step :))

Lunch: (soak 1 lb navy beans overnight)

  • Cook 1 lb navy beans
  • Chop 1 onion
  • Peel and dice 3-4 large carrots
  • Chop 3-4 stalks celery
  • Cut 1/2 lb. green beans into 2 inch pieces
  • chop 1/2-1 cup parsley
  • Thinly slice 2-3 cups kale, collards, or chard ( I use kale because it grows in my garden)
  • make 1 cup brown basmati rice

Dinner:

  •  Cut leek in half then slice thinly
  • slice 1/2 lb button mushrooms
  • tear 2 bunches of arugula
  • thinly slice fennel bulb
  • make dressing

Day 5

Breakfast: Make Almond milk if you didn’t already on day 1.  Make sure to prep this breakfast least 1 day before you serve it so that it has time to set.  It can be made several days in advance.  Just stir it occasionally.

Dinner:

  • Cut 3 red potatoes into cubes
  • Peel and slice into diagonals 3 carrots
  • Trim and cut in half 1/4 pound of green beans
  • chop cilantro for garnish
  • chop 1-2 cups napa or savoy cabbage
  • Cut head of cauliflower into 1-2 cups of cauliflower florets

Day 6

Lunch:

  • Make brown rice bread if you didn’t already for day 1.

Dinner: 

  • slice 1 red onion into chunks
  • Cut 1 meyer lemon into wedges

Day 7

Breakfast:

  • Make Pumpkin Spice Granola

And now you are done…Go take a long bubble bath. 

Week 2 Shopping List (Regular Menu)

Produce:

  • Lots of fruit and veggies for snacks
  • 1 apple
  • 4″ piece of ginger root
  • 4 avocados
  • 5-6 green onions
  • 1 bunch of cilantro
  • 1 bunch of parsley
  • 3-4 springs of fresh thyme
  • 2 T. of basil
  • 2-3 T. of chives
  • 9-10 cups of kale (around 2-3 bunches)
  • 1 bunch of romaine
  • 1 head of red cabbage
  • 1 Savoy or Napa cabbage
  • 2 bunches arugula
  • 4 c. of baby spinach
  • 3 large onions (I always get sweet onions)
  • 1 small red onion
  • 2 spring onions (I have no idea what a spring onion is, so I used some small onions growing in my garden)
  • 1 large fennel bulb
  • 1 leek
  • 3-4 beets
  • 1 head of garlic
  • 3 large sweet potatoes
  • 3 small red potatoes
  • 1 baking potato
  • 10 large carrots
  • 6 stalks celery
  • 3/4 pounds of green beans
  • 1 head of cauliflower
  • 1 head of broccoli
  • 6 cups of chopped tomatoes
  • 1 red bell peppers
  • 3-4 lemons
  • 1 meyer lemon (I just used a regular one)
  • 1/2 lb. button mushrooms

Dry Goods

  • 2 cups quinoa
  • 1 1/2 cup millet
  • 2 cups basmati brown rice
  • 1 1/2 cup chia seeds
  • 2 cups almonds
  • 1  cups walnuts
  • 1 cup cashews
  • 1 cup pecans
  • 1 lb. navy beans
  • 1  cup zante currants (or just plain currants)
  • 1 can organic coconut milk (asian section of supermarket)
  • 2-3 cans of organic pumpkin or you can make your own puree with sugar pie pumpkins
  • 8 cups of chicken stock (or make your own)
  • 2-3 Tablespoons of cashew butter (or make your own)
  • 2 1/4 cup brown rice flour
  • 1/2 cup tapioca flour
  • 1 Tablespoon plus 1 pkg (2 1/4 tsp.) active dry yeast
  • 1/2 cup coconut sugar
  • 1/4 cup honey
  • 6 cups gluten free whole oats
  • 1/2 c.-1 cup dried apricots
  • 4 inch piece of Kombu (can be found in asian section)
  • 18 cups chicken stock
  • 1 small jar tomato past
  • 1 1/2 cup garbanzo bean flour
  • Organic Ketchup
  • 3/4 cup white wine
  • 2 cups green lentils

Frozen or Fresh

  • your choice of frozen fruit for smoothies
  • 1 pounds of Wild Alaskan Salmon
  • 2# Coho Salmon
  • 2 dozen eggs
  • 1/2 c. grated raw jack cheese-optional
  • 1/2 c. grated feta-optional (this is for my kids, since I can’t eat dairy)
  • 3-4 split chicken breasts (skin-on bone-in)
  • sliced cheese and turkey for sandwiches

Staples and Spices

  • Extra Virgin Olive Oil
  • Coconut Oil
  • Maple Syrup (we love grade b)
  • Sea Salt or Herbamare (I buy this on Amazon.com.  It’s yummy)
  • cumin
  • pumpkin pie spice
  • garam masala
  • black pepper
  • tumeric
  • cumin seeds
  • black or brown mustard seeds
  • coriander
  • cinnamon
  • ground cloves
  • crushed red chili peppers
  • nutmeg
  • paprika
  • ground thyme
  • cardamom
  • oregano
  • whole peppercorns
  • garlic powder
  • curry powder
  • bay leaves
  • Italian seasoning
  • balsamic vinegar
  • red wine vinegar
  • champagne vinegar
  • tamari (gluten free)
  • toasted sesame oil
  • dijon mustard
  • arrowroot powder (for thickening)
  • baking powder
  • baking soda
  • xanthan gum
  • vanilla

A tad late….Week 2 (Regular Menu)

Day 1

Breakfast–Baked Oatmeal (This is modified from my sister’s recipe) The recipes are posted at the end.

Lunch

Dinner

Snack--Green Smoothie with whatever fresh/frozen fruit and greens that I have.

Day 2

Breakfast–Kale Egg Scramble p. 98 of Nourishing Meals

Lunch–Repeat Day 1 lunch

Dinner

Snack--Green Smoothie with whatever fresh/frozen fruit and greens that I have.

Day 3

Breakfast–Quinoa Porridge p. 86 of Nourishing Meals

Lunch–Vegetable Frittata p. 116 of Nourishing Meals

Dinner–Ginger/Tamari burgers with homemade buns (this was for a potluck cook out so I didn’t include sides)

Snack--Green Smoothie with whatever fresh/frozen fruit and greens that I have.

Day 4

Breakfast–Fried Eggs served with quinoa and sauerkraut p. 176 of The Whole Life Nutrition Cookbook

Lunch–Italian White Bean Soup p. 193 of The Whole Life Nutrition Cookbook

Dinner

Snack--Green Smoothie with whatever fresh/frozen fruit and greens that I have.

Day 5

Breakfast–Chia Breakfast Parfait p. 91 of Nourishing Meals

Lunch–Repeat Day 4 lunch.

Dinner

Day 6 (Shopping Day for Next Week)

Breakfast-Oatmeal Blueberry Pancakes  p. 110 of The Whole Life Nutrition Cookbook

Lunch–Turkey/Avocado Sandwiches made with Brown Rice Bread p. 122 of The Whole Life Nutrition Cookbook

Dinner

Snack--Green Smoothie with whatever fresh/frozen fruit and greens that I have.

Day 7 (Prep Day for Next Week)

Breakfast–Pumpkin Pie Granola p. 88 of Nourishing Meals

Lunch–Out to eat

Dinner–Left Overs

Snack--Green Smoothie with whatever fresh/frozen fruit and greens that I have.

Baked Oatmeal Recipe

3 cups Gluten Free Whole Oats

1/2 cup coconut sugar

2 tsp. cinnamon

1 tsp. baking powder

1/4 tsp. sea salt

1 Tablespoon melted coconut oil

1 egg

1 apple, peeled and chopped

1/2 cup raisins

1 1/2-2 1/2 cups almond milk

Preheat oven to 350 degrees.  Grease baking dish with coconut oil.  In a large bowl combine first 5 ingredients (through sea salt).  Then, add the rest of the ingredients with enough milk to make it somewhat soupy.  Pour into baking dish and bake for 25-35 minutes or until most of the milk is absorbed and the top is beginning to golden.  Optional ingredients: any kind of milk, chopped pecans or walnuts, cranberries, flax seed, vanilla extract, maple syrup, etc.  We serve this warm in a bowl and pour milk over it.

Week One Prep Day (Regular Menu)

Day 1:

Breakfast: Make 2 cups of almond milk (actually make a total of 6 cups so that you have more for breakfast on days 3-5).

Lunch:

  • For the broth:  Cut 1 onion with skin on into quarters. Cut 1 head of garlic halfwise.  Cut 3 celery stalks into big pieces. Cut 1 carrot into big pieces. Chop 1/2 bunch parsley.  Follow instructions in cookbook to make broth.
  • For the Soup: Chop 4 cups of kale. Dice 1 onion. Chop 3 celery stalks. Cut 3-4 red potatoes into cubes. chop 1/3 bunch of parsley. Finely chop 1-2 tablespoons of fresh rosemary.
  • For the Salad: Finely slice 1-2 cups of red cabbage. Cut 3-4 figs into wedges. Slice 2-3 green onions.  Make dressing in cookbook.
  • Bake Brown Rice Bread from cookbook

Dinner:

  • Make marinade in cookbook (make sure you don’t forget to thaw and then marinate the salmon for 2-4 hours on the day you make this)
  • Peel and cut 2 carrots into thin strips
  • Cut 2 zucchinni and 1 yellow squash into thin strips
  • Cut 1 small red pepper into thin strips
  • Make dressing for vegetables
  • Make 1 cup millet (you can also make patties ahead of time if you want)
  • Make Salsa: Peel and dice 2 mangoes. Finely dice 1 red onion.  Finely dice 1/2 red bell pepper.  Follow recipe in book.

Day 2:

Breakfast:

  • Finely chop 4 cups kale

Dinner:

  • Cook 1 cup short grain brown rice
  • Coursely chop 1 carrot
  • Scrub and cut 4 sweet potatoes into wedges

Day 3

Breakfast:  (You have a choice here.  You can cook up the quinoa in hemp milk on the morning you make it–takes about 20-25 minutes.  I made too much quinoa for other meals so I had some already made.  I made a quick batch of hemp milk that morning–takes about 2 minutes and added a little to my already prepared quinoa, added some currants and heated it until warm–took about 5 minutes.  So if you want to save time, do it my way.  If you want to follow the recipe don’t do any prep that I am suggesting here).

Lunch:

  • Cook 3-4 cups quinoa.  (You will used some for today, and for days 4 and 5.)
  • Thinly slice 1 medium zuchinni
  • Thinly slice 1/2 cup basil

Dinner:

  • On shopping day, soak 3 cups dry pinto beans.  Today, cook them.
  • Chop 1 onion
  • Seed and finely dice 1-2 jalepenos.
  • Make Salsa Fresca p. 382

Day 4

Breakfast:

  • Cook 1 cup quino a if you didn’t on day 3
  • make sauerkraut (if fermenting scares you, leave out this step :))

Lunch:

  • Dice 1 onion
  • Peel and dice 2 large carrots
  • Peel and cube 1 yam
  • Thinly slice 3-4 cups kale, collards, or chard ( I use kale because it grows in my garden)
  • make 1 cup brown basmati rice

Dinner:

  • Make Marinade
  • Thaw 1 1/2-2 # of Wild Alaskan Salmon fillets (marinate for 3 hours in the refrigerator)
  • Peel and cube 2 large sweet potatoes
  • Trim 1 1/2 pounds of green beans

Day 5

Breakfast: Make Almond milk if you didn’t already on day 1.  Make sure to prep this breakfast least 1 day before you serve it so that it has time to set.  It can be made several days in advance.  Just stir it occasionally.

Dinner:

  • Peel and finely dice 1 Tablespoon fresh ginger
  • Cook 1 cup of quinoa if you didn’t already on day 3.
  • Peel and slice into diagonals 3 carrots
  • Trim and cut in half 1/2 pound of green beans
  • chop 1/2 bunch cilantro
  • chop 1-2 cups napa or savoy cabbage
  • Cut head of cauliflower into 1-2 cups of cauliflower florets

Day 6

Lunch:

  • Make brown rice bread if you didn’t already for day 1.

Dinner: 

  • Make Chia rolls
  • slice 1/2 red onion into rounds
  • make salad dressing

Day 7

Breakfast:

  • Make Pumpkin Spice Granola

And now you are done…Go take a long bubble bath. 

Week One Shopping List (Regular Menu)

Produce:

  • Lots of fruit and veggies for snacks
  • 1 Granny Smith apple
  • 4″ piece of ginger root
  • 2 mangoes
  • 4 avocados
  • 3-4 green onions
  • 1 bunch of cilantro
  • 2 bunches of parsley
  • 9 sprigs of rosemary
  • 5 sprigs of marjoram
  • 5 sprigs of thyme
  • 1 sprig of savory
  • 1/2 cup of basil
  • 2-3 T. of chives
  • 1 T. sage
  • 9-10 cups of kale (around 2-3 bunches)
  • 1 bunch of romaine
  • 1 head of red cabbage
  • 1 Savoy or Napa cabbage
  • 10 cups of mixed greens
  • 8 oz. of baby spinach
  • 4 large onions (I always get sweet onions)
  • 3 small red onion
  • 2 heads of garlic
  • 2 shallots
  • 13 small sweet potatoes
  • 2 yukon gold potatoes
  • 6-7 red potatoes
  • 15 large carrots
  • 5 stalks celery
  • 2 parsnips
  • 1 3/4 pounds of green beans
  • 1 head of cauliflower
  • 4 cups of plum tomatoes
  • 4-5 small jalapenos
  • 2 red bell peppers
  • 1 yellow bell pepper
  • 2 zucchini
  • 1 yellow squash
  • 4 oranges
  • 6 limes
  • 6 lemons
  • 3-4 black mission figs

Dry Goods

  • 4 cups quinoa
  • 1 cup millet
  • 1 cup short-grain brown rice
  • 2 cups basmati brown rice
  • 1 cup ground Chia seeds
  • 2 cups raw sunflower seeds
  • 1/2 cups raw pumpkin seeds
  • 2 cups almonds
  • 1 1/2 cups walnuts
  • 1 cup cashews
  • 1 cup pecans
  • 3 cups pinto beans
  • 1 3/4 cups mung beans
  • 1 3/4 cup zante currants (or just plain currants)
  • 1 cup dried apples
  • 1/2 cup dried cherries
  • 2 cans organic coconut milk (asian section of supermarket)
  • 1 can of organic pumpkin or you can make your own puree with sugar pie pumpkins
  • 8 cups of chicken stock (or make your own)
  • 2-3 Tablespoons of cashew butter (or make your own)
  • 1 cup teff flour
  • 1 cup tapioca flour
  • 3 cups sorghum flour
  • 3 cups brown rice flour
  • 2 tsp xanthan gum
  • 1 Tablespoon plus 1 pkg (2 1/4 tsp.) active dry yeast
  • 1 tsp whole cane sugar
  • 1/3 cup coconut sugar
  • 1/4 cup honey
  • 6 cups gluten free whole oats
  • 1 pkg. quinoa noodles
  • 4 inch piece of Kombu (can be found in asian section)
  • Madiera wind (I couldn’t find this so I used Marsala cooking wine)
  • Organic Ketchup
  • 1 can sliced olives

Frozen or Fresh

  • your choice of frozen fruit for smoothies
  • 2-4 pounds of Wild Alaskan Salmon
  • 2 dozen eggs
  • 2 cups your choice of milk (cow, almond, hemp, goat, etc.)
  • 1/4 c. grated Parmesan optional (this is for my kids, since I can’t eat dairy)
  • 2 whole chickens around 4 pounds each

Staples and Spices

  • Extra Virgin Olive Oil
  • Coconut Oil
  • Maple Syrup (we love grade b)
  • Sea Salt or Herbamare (I buy this on Amazon.com.  It’s yummy)
  • cumin
  • pumpkin pie spice
  • garam masala
  • black pepper
  • tumeric
  • cumin seeds
  • black or brown mustard seeds
  • coriander
  • cinnamon
  • crushed red chilis
  • nutmeg
  • paprika
  • ground thyme
  • cardamom
  • oregano
  • whole peppercorns
  • garlic powder
  • curry powder
  • bay leaves
  • baking powder
  • baking soda
  • balsamic vinegar
  • brown rice vinegar
  • tamari (gluten free)
  • toasted sesame oil
  • dijon mustard
  • arrowroot powder (for thickening)

Week One Meal Plan (Regular Menu…not Elimination Diet)

Day 1

Breakfast–Baked Oatmeal (This is modified from my sister’s recipe) The recipes are posted at the end.

Lunch

Dinner

Snack--Green Smoothie with whatever fresh/frozen fruit and greens that I have.

Day 2

Breakfast–Kale Egg Scramble p. 98 of Nourishing Meals

Lunch–Repeat Day 1 lunch

Dinner

Snack--Green Smoothie with whatever fresh/frozen fruit and greens that I have.

Day 3

Breakfast–Quinoa Porridge p. 86 of Nourishing Meals

Lunch–Basil Zucchini Frittata p. 182 of Nourishing Meals  Serve with Quinoa and Salad

Dinner–Cumin Pinto Beans p. 296 of Nourishing Meals served with Salsa Fresca p. 382 of Nourishing Meals as well as basmati rice, romaine lettuce, avocado, olives, and lime

Snack--Green Smoothie with whatever fresh/frozen fruit and greens that I have.

Day 4

Breakfast–Fried Eggs served with quinoa and sauerkraut p. 176 of The Whole Life Nutrition Cookbook

Lunch–Ginger Coconut Mung Bean Soup p. 192 of Nourishing Meals served over basmati rice

Dinner

Snack--Green Smoothie with whatever fresh/frozen fruit and greens that I have.

Day 5

Breakfast–Chia Breakfast Parfait p. 91 of Nourishing Meals

Lunch–Repeat Day 4 lunch.

Dinner

Snack--Green Smoothie with whatever fresh/frozen fruit and greens that I have.

Day 6 (Shopping Day for Next Week)

BreakfastTeff Banana Pancakes p. 108 of Nourishing Meals

Lunch–Turkey/Avocado Sandwiches made with Brown Rice Bread p. 122 of The Whole Life Nutrition Cookbook

Dinner

Snack--Green Smoothie with whatever fresh/frozen fruit and greens that I have.

Day 7 (Prep Day for Next Week)

Breakfast–Pumpkin Pie Granola p. 88 of Nourishing Meals

Lunch–Out to eat

Dinner–Left Overs

Snack--Green Smoothie with whatever fresh/frozen fruit and greens that I have.

Optional Treats

Blueberry Fruit Pie p. 334 of The Whole Life Nutrition Cookbook

Cherry Apple Pudding p. 320 of The Whole Life Nutrition Cookbook

Pumpkin Spice Bread p. 127 of The Whole Life Nutrition Cookbook

Blueberry Teff Muffins p. 149 of of Nourishing Meals

Chocolate Banana Iced Nut Cream p. 345 of The Whole Life Nutrition Cookbook

Baked Oatmeal Recipe

3 cups Gluten Free Whole Oats

1/2 cup coconut sugar

2 tsp. cinnamon

1 tsp. baking powder

1/4 tsp. sea salt

1 Tablespoon melted coconut oil

1 egg

1 apple, peeled and chopped

1/2 cup raisins

1 1/2-2 1/2 cups almond milk

Preheat oven to 350 degrees.  Grease baking dish with coconut oil.  In a large bowl combine first 5 ingredients (through sea salt).  Then, add the rest of the ingredients with enough milk to make it somewhat soupy.  Pour into baking dish and bake for 25-35 minutes or until most of the milk is absorbed and the top is beginning to golden.  Optional ingredients: any kind of milk, chopped pecans or walnuts, cranberries, flax seed, vanilla extract, maple syrup, etc.  We serve this warm in a bowl and pour milk over it.