the care givers cookbook

7/30/2019 The Care Givers Cookbook

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Copyright- Amanda Hueneke, May 3, 2013

The Care Giver’s

CookbookCreated and Compiled

by

Amanda Hueneke

A comprehensive, simple and brief guide to

preparing healthy, quick and easy meals

without breaking the bank or your back.

Includes: Two weeks of recipes and shopping lists,

and equipment list to make your meal prep easier.



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This book is dedicated to the people in my life who need help;

circumstance and distance prevent me

from being there to help you, but

here’s hoping this is helpful in some way.

(I’m looking at you Grandpa, Grandma, Manfred and Barbara)

Much love, Amanda



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Table of Contents

Equipment you’ll need…………………………………………………………………………..4

Why make home-made?.............................................................................5

Helper Tips………………………………………………………………………………………………6

Common groceries to keep on hand……………………………………………………….7

Grocery list-week one……………………………………………………………………………8

Meal recipes for week one…………………………………………………..………….9-15

Grocery list- week two…………………………………………………………………………16

Meal recipes for week two……………………………………………………………17-24

Bonus recipes………………………………..…………………………………………………….25

Tips for freezing and storing food and leftovers…………………………………26



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Equipment you’ll need

Most of the equipment you’ll need to make this easier you probably already have in your

household, so just dig around and see what you’ve got. Since you’re probably caring for a

master chef, this stuff is probably already there, and nothing to stress over.

Suggested list:

Crockpot with lid

Casserole Dish- 9” x 13” is standard and works fine

Sauce pan- 2 qt. or 3 qt.

Baking pan

Spatula

Slotted spoons

Tongs

Strainer (large)

Grater

Knife

Cutting board (I like to keep one for meat, one for veggies)

Quart sized freezer bags (get the good kind)

Garlic press (makes using garlic easy and quick)

Optional Equipment:

Food processor (to speed chopping/grating)

Magic bullet or small blender- if you want to make your own dressings/smoothies

Meat thermometer

Misto sprayer for olive oil and vinegar



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HELPER IDEAS

People want to help you! Here’s some ideas you can put on your fridge - so when people ask

how they can help- you know what to say!

A lot of these meals will go even quicker if you have your produce washed, chopped and ready

to go. So if someone stops in for a visit, ask them to help you with dinner, cleaning and

household stuff- they WANT to help…

Visiting and WANNA HELP?

Wash produce and put away properly

Chop/dice vegetables for future meals

Put a meal in the oven or the crock pot

Unload/load the dishwasher

Empty house trash cans

Wash, dry and fold a load of laundry

Clean bathrooms Dust/Vacuum/Sweep



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Things you should keep on hand:

Check to make sure you have these items before heading to the grocery store,

and add them to your list if you don’t have them.

Olive oil

Butter

Salt

Pepper

Dried Oregano

Dried Basil

Dried Dill weed

Lemon pepper

Cinnamon

Garlic powder

Paprika

Dried thyme

Brown Sugar

Red wine or apple cider vinegar

Mayo

Dijon Mustard

Worcestershire sauce

Soy Sauce

Salad dressing

Parmesan Cheese

Lemon Juice

Eggs

Milk



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Week One Shopping List:

Produce:

1 bag of pre-washed spinach leaves

Bag of salad greens/mix

1 16-ounce package peeled fresh baby carrots1 bunch celery

2 cloves garlic

1 red bell pepper

1 red onion

iceberg or boston lettuce cups (optional)

Fresh fruit

1 lemon

Grocery:

2 pkgs. quick cooking brown/wild rice

lasagna noodles or mashed potatoes

2 tablespoons quick-cooking tapioca, crushed

¼ cup dry white wine (can be omitted- optional)

1 carton low sodium chicken broth

1 bottle smoke-flavored barbecue sauce

1 jar tomato sauce

Italian bread crumbs

Bakery/Bread:

Sandwich bread

Frozen:

1 pkg. frozen or refrigerated cheese ravioli or tortellini

2 pkg. fresh or frozen veggies- broccoli, cauliflower and carrots is a good choice

2 bag fresh or frozen green beans

Meat:

1 pound skin-on salmon fillet

1 4- to 4-1/2-pound fresh beef brisket

2 pound boneless chicken breasts (2 pkgs.)

1 whole fryer chicken

Dairy:

2- 4 oz. pkg of feta cheese, crumbled (or I buy a big one at Costco)

Sour cream- 1 carton

Plain Greek Yogurt (optional- can be a substitute for sour cream)



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Day 1: Spinach and Feta Chicken

This delicious dish is a hit with my kids and Martin. It is inspired by a restaurant in Charlotte

called the Derby Diner. I created my own at home, after Beka and I loved it so much.

Cooking method: Oven- preheat to 375 degrees OR crock pot Prep: 10 minutes

Ingredients:

1 pound boneless chicken breasts

Salt and pepper (as desired)

1 bag of pre-washed spinach leaves

1 quick cooking brown rice (optional)

1 - 4 oz. pkg of feta cheese, crumbled

¼ cup dry white wine (can be omitted- optional)

¼ cup lemon juice

½ cup low sodium chicken broth

Directions:

1) Prepare rice according to pkg. directions.

2) If you’re using the oven method (takes about 30-40 minutes), preheat the oven to 375

degrees.

3) Place chicken in a casserole dish or crock pot and sprinkle with salt and pepper as

desired.

4) Top chicken with spinach leaves.

5) Pour rice around chicken and spinach.

6) Pour white wine, lemon juice and chicken broth over top of chicken, rice, and spinach.

7) Sprinkle feta cheese over spinach.8) If you’re using the oven, cover with aluminum foil, place in oven and bake for 30-40

minutes or until juices run clear (165 degrees).

9) For crock pot, cover with lid and cook on high for 4 hours or low for 6-7 hours.

10) Enjoy!



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Day 2: Pasta with Veggies and Red Sauce

Cooking method: Stove top and microwave Prep/cooking time: 15 minutes

Ingredients:

1 pkg. frozen or refrigerated cheese ravioli or tortellini

1 pkg. fresh or frozen veggies- broccoli, cauliflower and carrots is a good choice

1 jar tomato sauce

Parmesan cheese

Bag of salad greens/mix

Salad dressing

Directions:

1) Prepare pasta according to pkg. directions. Drain.

2) Steam or microwave the fresh or frozen veggies.

3) Heat pasta or tomato sauce in a sauce pan.

4) In sauce pan, combine, pasta, sauce and veggies, toss. Top with parmesan cheese.

5) Serve with salad and dressing.

6)

Enjoy!

Optional: Add leftover meat/chicken to the dish!



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Day 3- Crock pot brisket

This one I can’t take credit for- recipe is from Better Homes and Gardens Magazine by

way of Recipe.com, via Pinterest. Serves 6, but think what kind of sandwiches you can

make with that leftover beef! This one also needs additional cooking time, so you could

even put it in the crock pot early in the morning to be ready that evening.

Cooking Method: Crock pot Prep time: 10 minutes

1 4- to 4-1/2-pound fresh beef brisket

Pepper

1 16-ounce package peeled fresh baby carrots

2 stalks celery, cut into 1/2-inch thick slices1-1/2 cups bottled smoke-flavored barbecue sauce

2 tablespoons quick-cooking tapioca, crushed

2 tablespoons Dijon-style mustard1 tablespoon Worcestershire sauce

4 cups hot cooked lasagna noodles or mashed potatoes

1 bag fresh or frozen green beans

Directions:1. Trim fat from brisket. Cut brisket to fit into a 5- to 6-quart slow cooker, if necessary. Season brisket

with pepper. Combine carrots and celery in the slow cooker. Place brisket on vegetables. Combine

barbecue sauce, tapioca, mustard, and Worcestershire sauce; pour over brisket.

2. Cover; cook on low-heat setting for 12 to 14 hours or on high-heat setting for 6 to 7 hours.

3. Transfer brisket to cutting board. Cut brisket in half. Cover and refrigerate half of the brisket for up to

24 hours. Leftovers can be used as sandwiches! Thinly slice remaining half of brisket across the grain.

4. Prepare mashed potatoes or noodles according to pkg. directions.

5. Skim fat from cooking liquid. Serve cooking liquid with sliced brisket and vegetables over cooked

noodles or mashed potatoes.

6. Steam or microwave fresh or frozen green beans.

7. Makes: 6 servings. Enjoy!

http://www.recipe.com/topics/barbecue-sauce.htm


http://www.recipe.com/topics/thanksgiving/mashed-potatoes.htm







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Day 4: Roasted Chicken with Vegetables

Cooking Method: Crock pot/oven Prep Time: 10 minutes, plus thaw/cook time

**Make sure your chicken is thawed- this makes removing the insides easier, and cooks more

evenly. You can thaw your chicken in the fridge- most take 2-3 days.

Ingredients:

One whole fryer chicken, thawed

Salt and pepper, to taste

2 Tbsp. Spices (can be any variety and even mixed- whatever you like). I use paprika and garlic

powder

1 Lemon, sliced

Steamed or Roasted Veggies (see recipe- 10 minute prep, 30 min cook time).

Directions:

1. See thawing directions above.

2. Remove heart, liver, neck and whatever other goodies are inside the chicken and

discard. (Mainly because I have no clue what these are supposed to be used for). This

process is easier if the chicken is thawed- hard and time consuming if it’s not.

3. Place chicken in crock pot. Cover with 1 Tbsp. of your mixed spices and salt and pepper

to taste.

4. Flip chicken over in the crock pot and cover with remaining spices, salt, pepper.

5. Turn chicken back to breast side up.

6. Place lemon slices on top of chicken.

7. Cook for 4 hours on high or 6-7 on low. Usually my chicken is falling off the bone, but if

you want to check, it should be 165 degrees between the thigh and leg.

8. Serve with steamed or roasted veggies.

9. Lots of leftovers we can use on another recipe!

10. Enjoy!



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Day 5: Delicious Salmon with wild rice and green beans

Source: www.allrecipes.com

Cooking Method: Oven Prep/Cooking Time: 7 minutesCan be marinated 4-22 hours

Submitted By: campagnesPhoto By: ReneeServings: 4

"Salmon is marinated in soy sauce, brown sugar, garlic, and lemon pepper overnightand then broiled for a simple-but-delicious main dish."

INGREDIENTS:

1/3 cup soy sauce1/4 cup olive oil

1/4 cup brown sugar 2 teaspoons lemon pepper 2 cloves garlic, minced1 pound skin-on salmon fillet1 box wild rice1 bag fresh or frozen green beans

DIRECTIONS: (Salmon can be allowed to marinate in the refrigerator 4 to 8 hours or overnight. Although several people mentioned it’s not necessary)

1. Preheat the oven's broiler and set the oven rack about 6 inches from the heatsource.

2. Whisk together the soy sauce, olive oil, brown sugar, lemon pepper, and garlic ina shallow dish; lay the salmon fillets into the mixture with the skin side facing up.3. Remove salmon from the marinade and arrange on a baking sheet. Discard the

marinade.4. Cook the salmon under the broiler until lightly browned and the flesh flakes easily

with a fork, 7 to 10 minutes. Allow the salmon to rest 5 minutes before slicing andserving.

5. Meanwhile prepare rice and green beans according to packages. ALL RIGHTS RESERVED ©2013 Allrecipes.com Printed from Allrecipes.com 5/3/2013



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Day 6: Chicken Salad Sandwiches with fresh fruit


Cooking method: none Prep/Cooking time: 20 minutes

Feta Chicken SaladSubmitted By: CHELC44

"A basic chicken salad recipe with red bell peppers and feta cheese. Tryusing tomato-basil feta for added flavor!"

INGREDIENTS:

3 cups diced cooked chicken2 large stalks celery, diced1 red bell pepper, seeded and diced1/2 red onion, diced6 tablespoons mayonnaise6 tablespoons sour cream1 (4 ounce) package feta cheese, crumbled2 teaspoons dried dill weed1 pinch salt and pepper to tasteSandwich bread or iceberg or boston lettuce cupsFresh fruit

DIRECTIONS:In a serving bowl, mixtogether the chicken, celery, and red onion. In aseparate bowl, stir together the mayonnaise, sour cream, feta cheese, anddill. Pour over the chicken mixture, and stir to blend. Taste, and season

with salt and pepper as needed. Serve on sandwich bread, or for a lowcarb option- in iceberg or boston lettuce cups; and with fruit.

Serve immediately, or refrigerate until serving.



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Day 7: OMG Chicken, vegetables, salad

Source: Pinterest

Cooking Method: Oven

Ingredients

4 Chicken Breast

½ C Sour Cream or Plain Greek Yogurt

¼ C Grated Parmesan Cheese

Italian Bread Crumbs

Directions

Preheat oven to 350 degrees.

Combine Sour Cream or Plain Greek Yogurt and the Parmesan cheese and spread over chicken

breast in baking dish, sprinkle Italian bread crumbs on top. Serve with fresh or frozen vegetables

and salad.

Bake at 350 for 20-30 min. or until juices run clear.



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Day 8: Chicken Tacos

Cooking Method: Crock Pot Prep time: 10 minutes

Ingredients:

1 lb. chicken (you will have lots of leftovers)

1 jar of salsa

Toppings for tacos- lettuce, cheese, sour cream, tortillas, tomato

Directions:

1. Put chicken in crock pot.

2. Cover with one jar of salsa.

3. Cook on low for 6-7 hours or high for 4 hours.

4. Shred chicken in crock pot using two forks.

5. Dice lettuce and tomatoes.

6. Serve on tortillas with taco toppings.7. Use leftovers for chicken quesadillas, salad, etc. Leftover chicken can be

frozen in freezer bags with air squeezed out. To cook leftovers, thaw, and

warm meat in skillet.



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Day 9: Spaghetti Squash with feta and veggies


Don’t be scared of the spaghetti squash! It sounds complicated, but this is actually

very easy to cook. My whole family- including my kids love it! Spaghetti squashlooks like and has the texture of spaghetti when it’s done, and can be served a

variety of ways- any sauce and any veggie will do! The squash is so good, low carb

and YUMMY!

Cooking Method: Oven, or crock pot Prep/cooking time: 1 hour or

Ingredients: Crock pot + 15 minutes

1 spaghetti squash

2 Tbsp. olive oil½ onion chopped

1 clove of garlic, minced

1 tomato chopped

½ cup crumbled feta cheese

1-1/2 Tbsp. sliced black olives

2 Tbsp. fresh basil (if you have it- optional)

Directions

1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.2. Cut spaghetti squash in half, length wise- this is the hardest part because it’s tough on

the outside like a pumpkin. Be careful! Scoop out and throw away seed and pulp.

3. Place spaghetti squash with cut sides down on the prepared baking sheet, and bake 30-

40 minutes in the preheated oven, or until a sharp knife can be inserted with only a little

resistance. Remove squash from oven and set aside to cool enough to be easily handled.

4. Meanwhile, heat oil in a skillet over medium heat. Cook and stir onion in oil until tender.

5. Add garlic; cook and stir about 2 to 3 minutes.

6. Stir in tomatoes and cook until tomatoes are warmed through.

7. Use a large spoon to scoop the stringy pulp from the squash and place in a medium

bowl. I have found the “noodles” come out longer when you pull them out width wise

instead of length wise.

8. Toss ½ of the pulled spaghetti squash with the vegetables, feta cheese, olives, and basil.

Serve warm.

9. Refrigerate leftovers and serve with pasta sauce, and/or any cooked veggies.



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Day 9: Turkey Spaghetti

Cooking Method: Stove top Prep/Cook Time: 30 minutes

Ingredients:

1 lb. Honeysuckle white meat ground turkey OR ground turkey meatballs

¼ onion chopped (optional)

¼ red and green bell peppers chopped (optional)

2 grated carrots (optional)

1 Jar of tomato or spaghetti sauce

¼ box of whole wheat spaghetti or leftover spaghetti squash

Salad/dressing

Directions:

1. Brown ground turkey or meat balls in skillet until no longer pink. (The meat

balls are precooked, so you don’t need to cook them very long, but keep

turning them so they don’t burn.)

2. Boil water for pasta, and prepare according to pkg. directions.3. Chop/grate desired veggies- onion, peppers, carrots. (The veggies add

nutrients and flavor to the meat, and also make the meat go farther.)

4. Add veggies to meat as it browns and cook until onions and begin to turn

clear and are tender. Be sure not to let the veggies burn- the carrots cook

fast.

5. When meat is browned and veggies are done, pour jar of tomato sauce into

skillet and let simmer until meat sauce is warmed.

6. Serve meat sauce over whole wheat spaghetti or leftover spaghetti squash.

7. Meat sauce can be frozen in freezer bags, with air squeezed out. Thaw andcook by warming in a skillet.



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Day 10: BBQ Chicken Sandwiches and beans

Freeze leftovers!

Cooking method: Crock pot Prep/Cooking time: 10 minutes

Ingredients:

1 lb. Chicken breast

½ bottle of barbeque sauce

Buns (if desired)

1 can of baked beans

Directions:

1. Place chicken in crock pot.

2. Pour ½ bottle of barbeque sauce over chicken.

3. Cover with lid, and cook 4 hours on high, or 6 hours on low.4. Pull chicken into shreds with two forks.

5. Warm can of beans6. Serve chicken on buns. We like ours with cheese, pickles and cole slaw.

7. Leftover chicken can be frozen in freezer bags with air squeezed out. Reheat for sandwiches, salads, etc- by warming in a skillet.



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Day 11: Broiled fish, sweet potatoes, veggie

This is a cheat meal- I’m running out of ideas!

Cooking method: Oven, microwave Prep/cook time: 15 minutes

Ingredients:

2 of your favorite fish filets that are on sale

Salt and pepper

2 sweet potatoes

Fresh or frozen vegetables

Toppings for sweet potatoes- butter, cinnamon and/or brown sugar

Directions:

1. Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.

2. Wash sweet potatoes. Pierce potatoes in several places with a fork, and wrap each potatoin a paper towel.

3. Microwave sweet potatoes for approximately 10-12 minutes or until soft.

4. Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for about 5 more minutes or until fish flakes

easily with a fork. Be careful not to over cook the fish.

5. Steam or microwave fresh or frozen vegetables.

6. Top sweet potatoes and serve.



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Day 12: Meatball Subs

Cooking Method: Stove Top Prep/Cooking Time: 10 minutes

Ingredients:

1 pkg. Honeysuckle turkey meatballs (even better if you have leftovers)

1 jar of tomato sauce

Sub rolls

Shredded mozzarella cheese

Directions:

1. Place meatballs and tomato sauce in skillet.2. Warm on medium high heat until warmed through.

3. Place 3-4 meatballs on a sub roll.

4. Top with mozzarella cheese.



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Day 13: Minestrone Soup

Source: Pinterest

The actual recipe calls for fresh vegetables. I have changed it to canned to save time. If

you do use canned, try to buy the low sodium versions so that the sodium in the dishstays lower.

Cooking Method: Crock Pot Prep time: 30 minutes

Ingredients:

1 can low sodium green peas 1 Small Yellow Summer Squash

1 can low sodium Green Beans

1 Medium Zucchini

3 Medium Celery Stalks 1 Red Bell Pepper

1 can low sodium carrots

1/2 Large White Onion

1 Tbsp Extra Light Virgin Olive Oil

1/2 Tbsp Black Pepper

1/2 Tsp Sea Salt

1 Tbsp Garlic Powder

1 Tbsp. dried oregano

1 Tbsp Minced Garlic

1 Tsp dried parsley

1 Cans Reduced Sodium Kidney Beans 1 Can White Kidney Beans

1 Cans Died Tomatoes (Basil, Garlic, Oregano)

1 Boxes Organic Vegetable Broth

1 Tbsp Light Brown Sugar

Directions:

1. Chop squash, zucchini, celery, red pepper and onion.

2. Place all ingredients in crock pot and cook on low for four hours.

3. I have halfed this recipe, believe it or not, but it will still make 16 servings. I

recommend putting the leftovers in freezer bags- portioned for 2 servings each,

that you can pull out and heat up whenever you need a quick meal.



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Day 14: Roast Chicken with Sweet Potatoes

Source: Pinterest

Cooking Method: Oven Prep Time: 15 minutes

Cook time: 30 minutes

Ingredients:

2 tablespoons whole-grain or Dijon mustard 2 tablespoons chopped fresh thyme or 2 teaspoons dried 2 tablespoons extra-virgin olive oil, divided 1/2 teaspoon salt, divided 1/2 teaspoon freshly ground pepper, divided

1 1/2-2 pounds bone-in chicken thighs, skin removed 2 medium sweet potatoes, peeled and cut into 1-inch pieces 1 large red onion, cut into 1-inch wedges

Directions:

1. Position rack in lower third of oven; preheat to 450°F. Place a large rimmed baking sheet in the

oven to preheat.

2. Combine mustard, thyme, 1 tablespoon oil and 1/4 teaspoon each salt and pepper in a small

bowl; spread the mixture evenly on chicken.

3. Toss sweet potatoes and onion in a bowl with the remaining 1 tablespoon oil and 1/4 teaspoon

each salt and pepper. Carefully remove the baking sheet from the oven and spread thevegetables on it. Place the chicken on top of the vegetables.

4. Return the pan to the oven and roast, stirring the vegetables once halfway through, until the

vegetables are tender and beginning to brown and an instant-read thermometer inserted into a

chicken thigh registers 165°F, 30 to 35 minutes.



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Bonus recipes

Kale Chips

(a hit with my whole family including kids who get mad if I eat any)

High in fiber, Vitamin A and folic acid (careful with leafy greens if you’re on ablood thinner).

1 bunch kale

Olive oil

Pepper

Parmesan

Preheat oven to 375 degrees. Wash all kale extremely well. Grit gets stuck in the

ruffly leaves, so wash well. Remove tough stems. Tear kale into bite size pieces

and spread on baking sheet. Spray kale with olive oil, sprinkle with pepper, and

parmesan. Bake 10-15 minutes or until crispy. YUM!

Roasted Cauliflower or Roasted Vegetables

Again, a hit with everyone in my house.

1 head cauliflower (or one bag of cauliflower florets)

2 Tbsp. Olive oil

Salt and pepper

1 tsp. Garlic powder

Preheat oven to 375 degrees. Wash cauliflower and separate into florets. Drop

cauliflower into gallon sized ziplock bag or bowl (I like bags). Add a couple

tablespoons of olive oil, salt and pepper to taste, and garlic powder. Close the

bag, shake it up good (my kids like to help with this part), and then spread on

baking sheet. Bake 20-30 minutes or until cauliflower starts to brown. Serve! I

sometimes add potatoes and/or carrots to this to make a mixed roasted veggie.

Fruit smoothie

Combine Spinach (4-6 leaves), 1 banana, ½ c. vanilla greek yogurt, ¼ juice(orange, apple or grape- any will do), 4-5 frozen strawberries and blend in Magic

bullet until smooth. You can choose to substitute other frozen berries, fruits

and/or kale leaves. Also consider adding flax, hemp seeds or whey protein

powder to make it a protein snack or meal.



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Tips for storing food/leftovers

I have purchased a whole book about freezing/storing food and leftovers. When

stored and frozen properly, these two weeks worth of meals will quickly become

20-30+ meals. So you might feel like you’re spending a bit more at the store, but

the end result is ready made meals for a pinch.

If you choose to purchase bulk chicken or meat, or more than you need for

a recipe, just separate the raw meat into quart size freezer bags, squeezeout excess air, and freeze. I have just put single meal packages on the

shopping lists to help you skip this step, but it is an option.

Most leftovers can be frozen. Portion them out into the sizes you need in

quart bags, squeeze out air, and freeze. Most things will freeze.

Exceptions- potatoes, lettuce, tomato, etc.

When I do have leftovers, I reserve a single lunch serving for the next day

and keep it in the fridge, and freeze the rest.

To reheat previously cooked leftovers, just thaw and either microwave (in

small time increments) or heat in a skillet (preferred method).

Wash all vegetables before storing so they’re ready to go. I usually place a

paper towel in the container or bag for lettuces/basil/berries, etc to absorb

moisture and prevent molding.

the care givers cookbook

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