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The Healthy New Year KickoffMega-Mealplan

January, February & March

The

Tired &Hungry

Cook’sCompanion

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TheTired & Hungry

Cook’s Companion

New Year Kickoff Mega-MealplanJanuary, February & March

::: page 1| The Tired & Hungry Cook’s Companion© NourishingJoy.com & NaturallySavvyMom.com

WELCOME!

Ever happen to you?

Welcome to The Tired & Hungry Cook’s Companion, THE meal plan designed specifically to help you serve your family nourishing meals easily and enjoy your family - even when you’re tired and hungry.

Whether you eat all your meals together or just a few, we also believe deeply in nurturing healthy families in both body AND soul, so we also include a few ideas to encourage you as a family: service projects, family outings, riddles to get you laughing at the table, and thought-provoking conversation starters, just to name a few.

These activities are also included because we know that sometimes it’s difficult to get everyone to the table together to share a meal, so if that’s where your family is at, we want to provide other great ways to connect and grow as a family - and just truly enjoy each other.

(And if you don’t have kids but still want help getting a decent meal on the table at the end of a tiring day, this plan can still help you! Just skip the family activities - they’re easy to set aside.)

It is our deep desire that this meal plan will help you breathe more deeply and feel more confident as you nourish and nurture your family. So this special mega-edition to help you kick off the new year has been hand-crafted with great care specifically to be a super-practical tool for YOU to help you get healthy meals on the table easily and regularly.

May the joy in your home be nourished!

Kresha

In my experience, it’s a ghastly feeling to arrive home after a long day and realize you don’t know what you’re going to serve your grumpy, tired family for dinner. You stare into the refrigerator, open cupboards, and pick through your pantry looking for quick inspiration - and

in the end, serve the fastest thing you can find, which ultimately isn’t the healthy meal you’d like to serve them, but hey, at least they’ll go to bed with food in their bellies, right?


TABLE OF Contents

Introduction & Welcome .................................................................................................... 1How to Use this Plan ........................................................................................................................... 3What’s Inside... and Why .................................................................................................................... 4Time-Saving Tips for the Real Food Kitchen .................................................................................. 8Planning Calendars ............................................................................................................................. 9“Meals We Already Love” Planner....................................................................................................12

JanuaryPlan & Prep Notes .... 14

Month at a Glance ........15

The Recipes ................ 24Week 1 ............................24Week 2 ........................... 37Week 3 ...........................50Week 4 ...........................63Week 5 ...........................76Week 6 ...........................89The Extras ................... 102

Shopping Lists .......... 115

Family Activities .......128

FebruaryPlan & Prep Notes ..133

Month at a Glance ......134

The Recipes ...............142Week 1 ...........................142Week 2 ..........................155Week 3 ......................... 168Week 4 ......................... 183Week 5 ......................... 196The Extras .................. 209

Shopping Lists .........220

Family Activities .......231

MarchPlan & Prep Notes . 235

Month at a Glance .....236

The Recipes .............. 244Week 1 ..........................244Week 2 .........................257Week 3 .........................270Week 4 .........................284Week 5 .........................297The Extras ................... 310

Shopping Lists ......... 322

Family Activities ...... 333


HOW TO Use This Plan

STEP 1 DOWNLOAD THIS E-BOOK.

Whether you download this e-book onto a tablet, a computer, or your phone is up to you. Simply make sure you’ve got it in a place that’s easy to access and use.

Please note that each meal plan is either five or six weeks long. This is to allow for overlap from one month to the next, so that the last week of menus in one month is identical to the first week of the next month. This means that no matter what day of the week the new month begins, your menu planning can continue seamlessly.

STEP 2 PRINT YOUR PLANNERS.

A few days before the beginning of each week, print out the blank menu planner included in this section and gather your family’s calendars and appointments for the upcoming week. (You can do this a month at a time, if you prefer.)

STEP 3 ASSIGN YOUR MEALS.

Choose which days you’d like to serve each meal in the plan, making note of the “Dread Day” Dinners (see more about those on page 6), any slow cooker meals or freezer meals, and any prep you’ll need to do. Mark down each meal and the prep times on your planning calendar.

STEP 4 PRINT YOUR RECIPES.

Print the recipes and store them in a recipe binder or other system you prefer so that you can reference them for future meals. This way you can swap around recipes easily to make the future meal planning even easier, using the best of both past and present meal plans. We’ve made sure the recipe pages are as ink-friendly as possible so you can print affordably.

STEP 5 TAKE INVENTORY OF YOUR INGREDIENTS.

Take a look in your freezers, refrigerator, pantry, and cupboards to see what you already have in stock, then write your shopping list with amounts needed. If you have weekly circulars available in your area, be sure to consult them for sales.

(Since this is a monthly meal plan, you can also look ahead to what you’ll need in future weeks to make the most of sale deals!)

STEP 6 COOK AND ENJOY!

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WHAT’S Inside... and Why

fTo that end, here’s what’s included every month so you can get the most out of the meal plan. (Obviously, use what’s helpful to you and ignore the rest!)

6 DINNERS + 1 DESSERT A WEEK

We do six dinners a week rather than seven because it’s pretty safe to assume that most weeks there will be leftovers for at least one meal, not to mention an evening here and there that you visit friends, go out to eat, or just feel like cooking something that’s not on the plan.

There are also two additional dinners provided, the hospitality meal and the “themed” meal.

Dessert is a delightful, weekly treat.

HOSPITALITY MEALS

Whether you need a meal to serve to guests, a meal to take to a new mom or a sick friend, or just want a meal to stash away for extra-busy days, we’ve noted the meals that are designed to be easy for all involved.

“THEMED” MEAL

This is a meal that’s designed to be pure fun or have a specific purpose. Some months these are super-simple and some months they’re quite elaborate.

There are two very specific reasons why we create this meal plan for you every month:

1. It’s HARD and it’s STRESSFUL to cook good meals for a family when you’re tired and hungry. Thus we want to make it as easy as possible for you to have a plan for success.

2. Busy is good, but busy (or large life events) also means that it can be difficult to make time to just enjoy each other as a family. Mealtime tends to be a natural time to connect, but sometimes that’s just not possible, so we provide a handful of ways in each month’s meal plan to connect as a family.

It’s our mission to make life easier, healthier, and more purposeful for busy families, and these meal plans are at the heart and soul of what we do.


3 BREAKFASTS & 3 LUNCHES

When life is busy, COOKING breakfast or lunch can be a stretch on time, so we want to make the most of your time. The breakfasts and lunches here either provide enough for a few days or are grab-and-go.

As a side note, if you’re looking for school lunch or work lunch inspiration, we’ve got an entire book to help you, called Healthy School Lunches Made Simple.

SNACKS, SIDES, PANTRY STAPLES, AND SUPPLEMENTARY RECIPES

In addition to the daily meals, we include a few recipes each month for healthy snacks, side dishes, pantry staples, and supplemental recipes that enhance the meal menus. These recipes are to help you have nourishing food on hand whether you’re handing out snacks or reaching for a new bottle of ketchup.

INGREDIENT CHECKLISTS

We purpose call our shopping lists, “ingredient checklists,” because we want to be the constant reminder that you don’t need to BUY all the ingredients for these recipes until you have verified the amounts you’ve already got in your cupboards. This is not only FRUGAL, but it keeps things SIMPLE! Use our tools to keep track of what you’ve already got and what you need to acquire.

PRINTABLE PLANNERS

Each menu plan includes a number of different types of calendars so you can choose what you like, as well as pages to keep track of your favorite recipes (even outside the meal plan) so you can easily reference them all in one place when you’re doing your meal planning.

Obviously, if you already have a system that works for you, you don’t have to use our planners, but they’re there for you if you need them!

1 FAMILY ACTIVITY

This activity is meant to encourage you to do creative, meaningful activities together, ranging from nature walks to service projects. Whether you use the activity or not, we hope it inspires you to get creative in your own home to be intentional together.


https://nourishingjoy.com/product/healthy-school-lunches-made-simple/


WHAT’S A “DREAD DAY” DINNER?

You know that one day every week that’s even busier than all the others? The day where you fall asleep the night before dreading all the running around? The day when no one is even home at the same time to eat dinner? Well, that’s your “dread day” dinner. It’s the meal each week that needs to be able to be on the table within minutes of everyone clamboring into the house, tired and hungry.

Whether it’s because you’ve spent the day at the park and your toddlers are “hangry,” as we call it in our home, or because school + sports + work meetings all land on the same day, the “dread day” dinner is the one that requires next-to-no-prep when you walk in the door.

TIPS FOR SUCCESS

Remember: This plan is to make YOUR life simpler! Here are a few tips for reducing your stress at dinner time:.

1. Favor leftovers. Leftovers are your best friend for a quick meal. You can either eat them as are or turn them into something else. One night’s pulled pork can become the next night’s chili or enchiladas!

2. Use the tools included. Keep track of the meals that your family loves and that are easiest make so that in the future when you want to skip a meal on the plan or when plans change, you’ve got a running list of easy-to-make, we-already-love-these meals.

3. Make time for preparation. Prepping things ahead when you have a few moments (or making time to make a large quantity of something) will make a SIGNIFICANT difference at dinner time when you’re short on time and just want to get everyone fed.

Remember:The best remedy for stress at dinnertime

is not quicker recipes, but intentionalplanning and preparation.



A WORD ABOUT LEFTOVERS....

Personally, I love leftovers, but I know there are many of you who rather cringe at the thought of picking your way through a dish a second time.

Nonetheless, leftovers are a great way to make a quick meal!

However, when I say “leftovers,” I often refer to not only reheating a dish to eat a second time or serving up that dish cold as a portable lunch, but I’m also big into REPURPOSING leftovers.

Have leftover salmon? Shred it and serve it on top of a salad.

Leftover curry? Add vegetable stock, coconut milk, or diced tomatoes and turn it into soup and serve with crusty bread.

I urge you to get creative with leftovers rather than slog your way through an unwanted dish. Let’s make things both quick AND delicious!

WHY ARE THERE NO “ESTIMATED PREP TIMES” ON THE RECIPES? HOW CAN I PLAN IF I DON’T KNOW HOW LONG RECIPES WILL TAKE?

You may notice there are no estimated prep times or cook times on our recipes, which may seem odd since we’re all about equipping you to fit these recipes into your schedule.

However, we’ve included so many prep options (e.g. chop the vegetables the evening before, stir together sauce ingredients before you leave in the morning, parboil the potatoes two nights before, make a double batch of bacon so you have more for the next recipe....), all of which you can choose to do or not, that prep times vary widely and our menu plan beta testers found the estimated times unhelpful.


TIME-SAVING Tipsfor the real food kitchen

1BATCH COMMON TASKS

Make it a habit to batch prep the foods you know you use frequently so they’re ready to be added to recipes without adding much time. For example, if you’re baking chicken, double the amount and chop / shred / slice the extra for upcoming recipes. If you’re cooking rice or potatoes, double or triple the amount so that when you need rice three days from now, all you have to do is heat it up.

2TAKE ADVANTAGE OF SMALL MOMENTS

While you’re waiting for water to boil or when you pop a casserole in the oven long enough to melt the cheese, make use of those minutes. You can wash a pot, tidy one section of the counter, chop an onion for tomorrow night’s dinner, start beans soaking for a recipe later in the week, or refill ingredients that are running low (like the sugar bowl or the tin of flour).

3ORGANIZE FOR EFFICIENCY

If you are constantly running back and forth across your kitchen to grab a spoon when you need to taste a sauce or to get another mixing bowl, consider re-arranging your kitchen so that each task has the needed tools gathered in one area. This can include school lunch supplies, baking, tea-time, etc. This is essential in professional kitchens and it makes home kitchens more efficient too!

4SHARE THE LOAD

If there are other members of your family who can chop, stir, or clean, then be sure they’re included in meal prep and clean up. This can be a simple as asking a teenager who’se the first one home to place the thawed freezer meal in the oven to bake. Or make it a family-wide 10-Minute Tidy to clear the table, sweep the floor, and get the dishwasher loaded after supper. Get everyone involved, which will make everything more efficient.

5REVIEW YOUR PLAN OFTEN

To make the MOST efficient use of your time, return to your meal plan over and over again through the week. For example, before bed each night, take five minutes to make sure you’ve removed meat from the freezer for tomorrow’s meals or to make sure the pots you need for tomorrow’s breakfast are ready and available.

These on-going reviews are one way to keep your efficient household ticking along smoothly, even at full speed.

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MEALS We Already Love...

MEAL WHERE TO FIND THE RECIPE

January

place recipe photo divider

hereThe

Menus+

Recipes


THE MONTH at a glanceW

EE

K 1

B: French Toast Bake

L: Veggie Wraps

D: Rustic Vegetable Stew

B: Wife-Saver Casserole

L: Salad Pitas

D: One Sheet Supper

B: Spiced Apple Brunch Cake

L: Taquitos

D: Chicken & Sausage Paella

D: Rosemary-Mustard Balsamic Pork Chops

D: Black-Eyed Peas & Collard Greens Soup

DD: Slow Cooker Bolognese

WE

EK

2

B: Granola

L: Kalamata Hummus

D: Chana Dal w/ Winter Greens

B: B’fast Biscuits

L: Potato Salad

D: Olive & Oregano Orzo

B: Detox Smoothie

L: Quesadillas

D: Corn & Potato Chowder

D: Tandoori-Style Chicken

D: Baked Potatoes

DD: Slow Cooker Minestone

WE

EK

3 B: Brownie Bake

L: Quinoa Salad

D: Mango-Pineapple Curry

B: Quinoa Bowl

L: Bacon & Broccoli Salad

D: Simple Salmon

B: Apple Oatmeal

L: Rice Cups

D: Veg Burrito Bowls (1/2)

D: Super-Quick Teriyaki Chicken

D: Macaroni & Cheese

DD: Slow Cooker Broccoli Beef

WE

EK

4

B: Berry B’fast Wraps

L: Waldorf Chicken Salad

D: Harvest Pizza

B: Lemon Cornmeal Cake

L: Rice & Beans

D: Black Bean & Lentil Soup

B: Chocolate Bread

L: Kale Salad

D: Veg Burrito Bowls (2/2)

D: Ratatouille Chicken

D: Classic Meatloaf

DD: Slow Cooker Pulled Pork

WE

EK

5

B: B’fast Sandwiches

L: Tearoom Chicken Salad

D: Casamiento

B: Bread Pudding

L: Pork & Lentils

D: Baked Fish with Lentils

B: Chocolate Cereal

L: Fiesta Salad

D: Herb & Bacon Frittata

D: Roast Chicken Thighs

D: Spaghetti Carbonara

DD: Slow Cooker Ropa Vieja

WE

EK

6

B: B’fast Burritos

L: Egg & Sausage Soup

D: Thai Cabbage Stew

B: Frittata

L: Pizza Poppers

D: Lemon & Garlic Salmon

B: Apple Oven Pancake

L: Burritos

D: Honey Baked Lentils

D: Chicken & Broccoli Stirfry

D: Spanish Steaks

DD: Apple Glazed Meatballs

remember to schedule each meal where it fits in your schedule!

SIDESRoasted Ranch CarrotsGarlicky Sautéed Cabbage

SNACKSFruit & Nut Studded Yogurt BarkApple Pie Larabar-Style Energy Bars

THEME DINNERQuiz Show!

DESSERTSSourdough OliebollenDate & Pecan “Caramels”Salted Chocolate-Avocado PuddingMaple Baked ApplesBrowniesCarrot Halwa Pudding

SUPPLEMENTARY RECIPESHomemade Pizza CrustItalian Dressing MixInstant OatmealCornbread MixHomemade Thin Wheat Crackers

* = hospitality meal optionDD = “Dread Day” Dinner


WEEK 1

Dinners Rustic Vegetable Stew

One Sheet Supper

Chicken & Sausage Paella

Rosemary-Mustard Balsamic Pork Chops

Black-Eyed Peas & Collard Greens Soup

“Dread Day” Dinner: Slow Cooker Bolognese

Lunches Peanut Veggie Wraps

Tuna Greek Salad Pitas

Baked Taquitos

Breakfasts French Toast Bake

Wife-Saver Casserole

Spiced Apple Brunch Cake

Desserts Sourdough Oliebollen


WEEK 2

Dinners Chana Dal with Winter Greens

One-Pot Olive & Oregano Orzo

Corn & Potato Chowder

Tandoori-Style Chicken

Baked Potatoes with all the fixin’s

“Dread Day” Dinner: Slow Cooker Minestrone

Lunches Kalamata Olive Hummus

Simple Potato Salad with Thyme

Spinach Quesadillas

Breakfasts Perfect Granola

Breakfast Biscuits

Detox Smoothie

Desserts Date & Pecan “Caramels”


WEEK 3

Dinners Mango-Pineapple Indian Curry

Simple Salmon with Rainbow Vegetables

Vegetarian Burrito Bowls

Super-Quick Teriyaki Chicken

Macaroni & Cheese with Peas and Broccoli

“Dread Day” Dinner: Slow Cooker Broccoli Beef

Lunches Greek Quinoa Salad

Bacon & Broccoli Salad

Chicken & Rice Cups

Breakfasts Brownie Breakfast Bake

Quinoa Berry Bowl

Slow Cooker Caramelized Apple Oatmeal

Desserts Salted Chocolate-Avocado Pudding with Hazelnuts


WEEK 4

Dinners Harvest Pizza

South of the Border Black Bean & Lentil Soup

Vegetarian Burrito Bowls

Ratatouille Chicken

Classic Meatloaf

“Dread Day” Dinner: Slow Cooker Pulled Pork

Lunches Waldorf Chicken Salad

Rice & Beans Bowl

Asian Kale & Broccoli Salad

Breakfasts Peanut Butter & Berry Breakfast Wraps

Lemony-Lemon Cornmeal Cake

Chocolate Breakfast Bread

Desserts Maple Baked Apples


WEEK 5

Dinners Salvadoran Casamiento & Eggs

Southwestern Baked Fish with Lentils

Herb & Bacon Frittata

Roast Chicken Thighs

Spaghetti Carbonara

“Dread Day” Dinner: Slow Cooker Ropa Vieja

Lunches Tearoom Chicken Salad

Pork & Lentil Bowls

Fiesta Chopped Salad

Breakfasts Freezer Breakfast Sandwiches

Slow Cooker Bread Pudding

Healthy Chocolate Cereal

Desserts Brownies


WEEK 6

Dinners Thai Cabbage Stew

Lemon & Garlic Butter Salmon

Honey Baked Lentils

Quick Chicken & Broccoli Stirfry

Spanish Steaks

“Dread Day” Dinner: Apple Glazed Meatballs

Lunches Egg & Sausage Soup

Pizza Poppers

Freezer Bean & Cheese Burritos

Breakfasts Freezer Breakfast Burritos

Broccoli & Potato Fritatta

Caramelized Apple Oven Pancake

Desserts Carrot Halwa Pudding


EXTRA recipes

Snacks

Fruit & Nut Studded Yogurt Bark

Apple Pie Larabar-Style Energy Bars

Sides

Roasted Ranch Carrots

Garlicky Sautéed Cabbage

Themed Meal

QUIZ SHOW!

Double Roasted Roast Beef SandwichesHomemade Potato ChipsCrudité with Homemade Ranch DipFruit Salad Cups

Pantry Staples & Accompaniments

Homemade Pizza Crust

Italian Dressing Mix

Instant Oatmeal

Cornbread Mix

Homemade Thin Wheat Crackers


EVERYDAY Sides

We feature only two sides a month in the menu plan because we’ve realized most people prefer to return time and time again to the same accompaniments, with a few slight exceptions. Thus, if there’s a side we REALLY want to include with a certain meal, we’ll

list it, but for the most part, stay stocked with a few basics and you’ll be able to add them to any meal as needed for your family. Just be sure to add them to your meal planning calendar and prep lists as appropriate.

Please note that we include rice, potatoes, and vegetables as part of our ingredient checklists each month, just to make sure you’ve got them on hand if you want them. Obviously, if you prefer not to eat those starches, skip them, but since this meal plan focuses on QUICK meals and real food free of processed ingredients, I do include them as a fast, easy option.

Perennial Favorite Sides

Rice (any variety)Cauliflower rice

Boiled potatoesBaked potatoesMashed potatoesRoasted potatoes/oven friesBaked sweet potatoes

Sautéed vegetablesRoasted vegetablesGrilled vegetablesFresh, raw vegetablesFermented vegetables (pickles, sauerkraut, etc.)

FlatbreadSourdough with oil & vinegar

QuinoaPolentaCornbreadOatmealCous cous

French or Beluga lentils


WEEK 1: DINNER 1

Melt butter over medium heat in a large pot until it’s bubbly. Add onions and sauté until soft, 2-3 minutes, then add celery, carrots, mushrooms (if using), salt, and pepper and continue to sauté until the onions begin to brown and the other vegetables are soft, 4-5 minutes.

Add garlic and herbs and sauté until fragrant, 30-60 seconds.

Increase heat to medium-high, then add stock and bring to a boil. Add rice, stir to incorporate, then reduce heat to medium-low and simmer until the wheat berries are tender, 35-45 minutes.

Serve with hard cheeses and crusty bread.

PREP OPTIONS:

Two nights before: Cook rice ahead, if desired.

The night before: Chop vegetables. Make soup ahead.

Rustic Vegetable Stewserves 4-6

Feel free to add in any other vegetables as desired, such as leeks, potatoes, parsnips, green beans, or turnips. As for the rice, wild rice is particularly lovely, but basmati is a close second. If you need to serve this quickly, cook the rice separately

ahead of time, stirring it in when you’re ready to serve.

4 tablespoons butter or

olive oil

2 medium onions OR 4 large

shallots, diced

5 stalks celery, chopped

2 large carrots, peeled and

diced into 1-inch dice

1 lb mushrooms, coarsely

chopped (optional)

1/2 teaspoon sea salt, more

to taste

1/4 teaspoon black pepper

6 large cloves garlic, grated

1 tablespoon dried thyme

1/2 teaspoon dried oregano

6 cups vegetable stock

1 cup uncooked rice, wheat

berries, or barley


WEEK 1: DINNER 2

Preheat oven to 400°F. Line a rimmed baking sheet with parchment paper or aluminum foil and set aside.

In a large bowl, toss the potatoes with the olive oil to coat well. Sprinkle the spice mix over and toss again, then pour onto the prepared baking sheet.

Bake for 15-20 minutes, tossing potatoes halfway through.

Add chopped sausage to the pan, then return to oven and bake until potatoes are tender, 12-15 minutes.

Add the green beans and bake until the beans are tender and the potatoes are slightly crispy, about 5 minutes.

Serve immediately.

PREP OPTIONS:

Two nights before: Make spice mix.

The night before: Dice potatoes (store in salt water to prevent browning and pat dry before tossing with oil). Chop sausage.

One Sheet Supperserves 4-6

If you don’t have all the ingredients for the spice mix on hand, just use whichever ones you DO have. It’s delicious with pretty much any Italian-esque spices!

2 lbs firm-fleshed potatoes,

diced into 3/4-inch dice

1/4 cup olive oil

12 oz or 16 oz fully-cooked

Italian sausage, coarsely

chopped in 1-inch pieces

1 lb fresh or frozen green

beans, thawed if frozen

Spice mix:

2 tablespoons dried

oregano

1 tablespoon ground basil

1 tablespoon dried parsley

1 tablespoon onion powder

2 teaspoons garlic powder

1 teaspoon sea salt


1/2 teaspoon dried thyme

1/2 teaspoon dried celery

flakes


WEEK 1: DINNER 3

Combine the paprika and the oregano and toss the cubed chicken in the spices. Set aside.

Meanwhile, in a large, high-sided skillet, heat the olive oil over medium-high heat just until shimmering. Add the chicken and sauté until the chicken is cooked through, 4-5 minutes. Remove from the pan and reserve.

Add the sausage, onion, and bell pepper to the pan and cook until the sausage has browned and the onions and peppers are soft, 4-5 minutes. Add smashed garlic cloves and sauté until fragrant, 30-60 seconds.

Add the rice and sauté for 2-3 minutes, then add the stock, tomatoes, pepper flakes, and saffron and bring to steady simmer. Cover and cook until the rice has absorbed most of the liquid, 12-15 minutes. Stir in the reserved chicken along with the peas and cooked for 2-3 minutes to meld flavors slightly.

Remove from the heat, then stir in lemon juice, salt, and pepper, then adjust seasoning and serve.

PREP OPTIONS:

The night before: Chop chicken. Chop sausage. Chop vegetables.

30-Minute Chicken & Sausage Paellaserves 4-6

Cooking the sausage along with the rice ensures that this paella is full of flavor. Traditionally, paella is made with calasparra or bomba rice because of their ability to absob lots of liquid but arborio rice, which is easier to find, does the job

just as well. Serve this paella with some crusty bread for a simple one pot meal.

Paella does best with a round-type rice, such as calasparra, bomba, or arborio rice, of which arborio is the easiest to find, which is why it’s listed as the one in the recipe. However, if you just can’t find those types of rice, use whatever you have on hand. It won’t have the same texture, but it will still be super-flavorful. Also, if you don’t have saffron, don’t let it stop you

from making this dish. It’s still delicious.

2 teaspoons smoked

paprika

1 teaspoon dried oregano

1 lb chicken breast, cubed in

1/2-inch cubes

2 tablespoons olive oil

4 oz chorizo or garlic

sausage, in 1/2-inch dice

1 onion, chopped

1 red bell pepper, chopped

4 large cloves garlic,

smashed

1 1/2 cups arborio rice

3 cups chicken or shrimp

stock

1 1/2 cups fire roasted

tomatoes, drained (1 can)

1/2 teaspoon crushed red

pepper flakes

1 generous pinch saffron

threads

1 cup fresh or frozen peas

1 tablespoon lemon juice

1/2 teaspoon sea salt, more

to taste



WEEK 1: DINNER 4

Place the pork chops in a baking dish large enough to accomodate all pork chops without overlapping. Set aside.

In a medium bowl, whisk together the marinade, then pour evenly over the pork chops. Rub the chops to make sure it covers every surface, including the bottoms.

Cover with plastic wrap or aluminum foil and place in the refrigerator for at least 1 hour and up to 24 hours.

When ready to bake, remove the pork chops from the refrigerator and preheat the oven to 425°F. Let the pork chops sit at room temperature while the oven preheats (allow a full 30 minutes if your schedule allows it).

Bake until the chops are tender and reach an internal temperature of 145°F, 30-45 minutes, depending on their thickness and how cool they were when they went into the oven.

Serve with sautéed vegetables and rice or your favorite sides.

PREP OPTIONS:

The night before: Make marinade. Chop rosemary.

Rosemary-Mustard Balsamic Pork Chopsserves 4-6

These pork chops are super-simple, but while delicious, this method is designed for ease rather than perfection, so don’t be surprised if your pork chops are easily shreddable rather than crusty and tender. (They’re delicious nonetheless.) Also,

you’re welcome to use either bone-in or boneless pork chops - totally up to you!

8 pork chops, about 1-inch

thick

For the marinade:

1/2 cup olive oil

1/4 cup Dijon-style mustard

1/2 cup balsamic vinegar

2 6” sprigs rosemary, leaves

finely minced

1/2 teaspoon sea salt



WEEK 1: DINNER 5

First, cook the bacon. Chop the raw bacon into 1-inch pieces, then heat a large pot over medium-high heat until a drop of water sizzles, then add your chopped bacon and cook until crisp, stirring frequently, 7-10 minutes, reducing heat to medium about halfway through if it starts spattering or smoking.

Remove bacon from the pan and reserve. If there are more than 2 tablespoons of bacon grease left in the pan, remove all but 2 tablespoons.

Add the onion and sauté until soft, 3-4 minutes, then add garlic and sauté until fragrant, 30-60 seconds.

Add chopped greens and stir to wilt. Add stock, black-eyed peas, tomatoes, salt, and pepper and bring to a simmer.

Simmer until collards are tender and the flavors have melded, 10-15 minutes.

Adjust seasonings, then spoon into bowls, adding rice if desired, and topping with reserved bacon.

PREP OPTIONS:

Two nights before: Pre-cook bacon, if desired. Cook rice, if desired.

The night before: Chop vegetables.

Black Eyed Peas and Collard Green Soupmakes about 2 quarts // serves 4-6

Black eyed peas with collard greens is a traditional Southern dish for New Year’s Day.If you want to pre-cook your bacon to make cooking a bit more efficient, just reserve the bacon grease

and use it to sauté the onions when you are ready to make the soup.

1/2 lb bacon

2 tablespoons bacon grease

or butter (if bacon is pre-

cooked)

1 onion, chopped


1 large bunch (1 pound)

collard greens, stemmed,

washed, and coarsely

chopped

6 cups vegetables stock or

water

3 cups cooked black-eyed

peas, drained (2 cans)

1 1/2 cups stewed, diced

tomatoes (1 can)



For serving:

cooked rice


WEEK 1: “DREAD DAY” DINNER

Have a 6-quart (or larger) slow cooker at the ready.

First, sauté the soffritto: the onion, celery, and carrot. Heat the olive oil over medium heat in a large heavy-bottomed pot, such as a stockpot or Dutch oven, until it shimmers. Add the onion, celery, and carrot and sauté until soft, 4-5 minutes.

Add the garlic and continue to sauté until fragrant, 30-60 seconds. Stir in tomato paste, then transfer the vegetables to the slow cooker insert. Set aside.

Return the pan to the heat and add the ground beef. Cook until fully browned, 7-8 minutes. Add the salt, oregano, pepper, and milk and bring the mixture to a steady, rapid simmer. Continue to simmer, stirring occasionally, until the milk is nearly entirely evaporated, 8-10 minutes. Stir in the wine and repeat the simmering process until the wine is fully reduced. Transfer the beef to the slow cooker insert as well.

Add the tomatoes, stir to mix everything well, then cook on low for 6-9 hours.

In the last half-hour of cooking, stir and check the sauce. If it looks soupy, remove the lid to allow any excess liquid to evaporate and reduce the sauce. If it looks dry, stir in a few tablespoons of water. The finished sauce should be thick and creamy.

Serve over any flat, wide pasta or tubular pasta dusted with grated Parmesan cheese.

Store in the refrigerator for up to 5 days or in the freezer for up to 3 months.

PREP OPTIONS:

The night before: Cook pasta. Chop vegetables.

Slow-Cooker Bolognese Saucemakes approximately 6 cups // serves 6-8

In many places around the world, “bolognese” sauce has come to mean any tomato-meat sauce to serve over pasta. However, the “official” recipe recorded by the Accademia Italiana della Cucina - interestingly enough - doesn’t include

garlic, herbs, or any tomatoes beyond a small amount of tomato paste! However, I adore garlic in the sauce and the extra tomatoes in the sauce allow it to cook all day long, so I haven’t been able to help myself to add garlic, oregano, and a full

portion of tomatoes. Most of the prep for this dish requires cooking, but the slow cooking is what gives the sauce its intense flavor and also makes the sauce ready the moment you walk in the door.


1 onion, finely chopped

3 celery stalks, minced

1 medium carrot, peeled and

minced

4 cloves garlic, grated

2 tablespoons tomato paste

2 pounds ground beef

1 teaspoon sea salt



1 cup whole milk

1 cup white or red wine

6 cups stewed tomatoes,

whole or diced (4 cans)

To serve:

Any flat, wide pasta OR

tubular pasta, cooked

Grated Parmesan cheese


WEEK 1: BREAKFAST 1

The night before you want to bake the bread pudding, liberally butter a 9” x 13” casserole dish. Place sourdough pieces in the dish and set aside.

In a bowl, whisk together the eggs, milk, cream, maple syrup, cinnamon, and vanilla, then pour over the bread. (Increase milk by 1/2 cup if using dried bread.)

Cover and place in the refrigerator overnight.

In the morning, preheat oven to 350°F. While the oven heats, dot the top with the cold butter.

Bake until fully set and the top is golden, 45-60 minutes, then let sit for 5-10 minutes before cutting into squares to serve.

Serve with additional maple syrup, if desired.

PREP OPTIONS:

The night before: Cut butter and place in the refrigerator. Tear up bread, if necessary.

French Toast Bread Pudding Bakeserves 4-6

I save all our crusts, heels, and other miscellaneous bread pieces specifically to make bread pudding. You’re welcome to use a fresh loaf of bread or use reserved dry pieces. Since the pudding sits overnight, either will soften enough to be delectable.

1 loaf sourdough bread, torn

into pieces OR 5-6 cups dry

bread pieces

8 eggs

2 cups milk

1/2 cup heavy cream

1/2 cup maple syrup or

evaporated cane sugar

1 tablespoon ground

cinnamon

1 tablespoon vanilla extract

1/2 cup cold butter, cut into

small pieces

To serve:

Maple syrup


WEEK 1: BREAKFAST 2

Preheat the oven to 325°F. Butter a 9” x 13” baking dish and set aside.

First, make the breadcrumbs (or prepare them ahead). Melt the butter in a large skillet or cast-iron pan over medium-high heat until it bubbles, then add the breadcrumbs and stir to coat well. Let brown in the pan for 1-2 minutes, turning frequently so no crumbs burn, then scrape into a bowl and set aside.

Next, prepare the eggs and potatoes. In the same skillet, melt the butter over medium-high heat until it bubbles, then add the diced potatoes and mushrooms. Sauté until the potatoes are beginning to brown and the mushrooms have released their juices and are soft. Meanwhile, beat the eggs in a large bowl and when the potatoes and mushrooms are ready, pour over the beaten eggs. Sprinkle over the green onions, then stir frequently until the eggs are scrambled. Spread scrambled egg mixture evenly over the bottom of the prepared pan. Reserve.

Last, make the cheese sauce. In a heavy-bottomed saucepan over medium heat, melt the butter until it bubbles. Add the flour and whisk to form a paste. When the paste is smooth, add milk and cream a few tablespoons at a time, whisking after each addition until the mixture is smooth again. When all the milk and cream have been added, whisk in the salt, pepper, and Worcestershire sauce. Add the cheese in three additions, whisking and allowing the cheese to melt each time before adding the next addition. When all the cheese is melted and the sauce is smooth, pour over the egg and potato layer.

Top with the breadcrumbs, then bake until heated through and bubbly, 45-55 minutes.

To prepare ahead, make casserole entirely, but reserve the breadcrumbs separately. Store casserole in the refrigerator for up to 24 hours. When ready to bake, add breadcrumbs and bake as directed, allowing a few extra minutes since the casserole will be cold at the beginning of the cook time.

PREP OPTIONS:

Two nights before: Make breadcrumbs, if necessary.

The night before: Cook potatoes, if necessary. Chop vegetables.

Wife-Saver Casseroleserves 6-10

I have no idea when the name for this casserole came into vogue, but it’s unshakable - and the casserole is a holiday classic in many homes and on holiday buffets. This real food version is like a deluxe cheese omelette for a crowd, and it’s certainly versatile if you’d like to add other favorite omelette ingredients, such as peppers, ham, bacon, leeks, etc. If you don’t have breadcrumbs on hand, you can make crumbs using 2-3 pieces whole grain toast (sprouted or sourdough is best) and pulse

them to crumbs in a coffee grinder, food processor, or blender.

For the cheese sauce:

2 tablespoons melted butter

2 tablespoons unbleached

flour

1 cup milk

1/2 cup heavy cream



2 teaspoons Worcestershire

sauce or soy sauce

6 oz cheddar cheese,

shredded (about 1 1/2 cups)

For the egg & potato layer:


coconut oil

3 cooked potatoes, diced

1/2 lb crimini mushrooms,

coarsely chopped

12-14 large eggs, beaten

6-8 green onions, chopped

For the breadcrumbs:

2 tablespoons butter

1 cup breadcrumbs

Original recipe: http://www.keeperofthehome.org/2010/11/nourishing-wife-saver-breakfast-casserole.html


WEEK 1: BREAKFAST 3

Preheat oven to 350°F. Butter a 9-inch square cake pan, 10-inch round pan, or a cast iron skillet and set aside.

Whisk together the dry ingredients and set aside.

In a large bowl, whisk together the wet ingredients in the order listed, then add the dry ingredients in 3-4 additions and mix well between each addition.

Pour the boiling water over and fold in until smooth.

Scrape the batter into the prepared pan and bake until a skewer inserted in the center comes out dry, 50-65 minutes.

Let cool for 5-10 minutes in the pan, then serve warm or at room temperature.

PREP OPTIONS:

The night before: Whisk dry ingredients.

Spiced Apple Ginger Brunch Cakeserves 4-6

This is a simple Christmastide cake that’s lovely for brunch, breakfast, or anytime.In January, it’s a bright way to start the morning during a dark time of year.

Wet ingredients:

1/2 cup applesauce

1/2 cup yogurt

1/2 cup molasses

1/2 cup evaporated cane

sugar

1 egg

2 inches fresh ginger,

peeled and grated

2 apples, finely chopped

Dry ingredients:

2 cups unbleached or spelt

flour

1 1/2 teaspoons baking soda

1 teaspoon ground

cinnamon

1/2 teaspoon ground cloves


1/2 cup boiling water


WEEK 1: LUNCH 1

First, make the sauce. In a small bowl, whisk peanut butter, chili paste, soy sauce, and water until smooth.

Spread the sauce evenly across all the tortillas, then place vegetables down the center of each one and fold in the sides, rolling up like a burrito.

Enjoy immediately.

PREP OPTIONS:

The night before: Make sauce. Prep vegetables.

Peanut Veggie Wrapsserves 4-6

If you prefer to not have a SPICY wrap, just skip the chili paste - the sauce is still quite flavorful. Of course, if you like heat, feel free to increase the amount to your liking.

6 tortillas, preferably whole

wheat or spinach

2 large carrots, shredded

1 cup snap peas, sliced

diagonally

2 red bell peppers, thinly

sliced

For the sauce:

1 cup peanut butter,

preferably crunchy

1 teaspoon red curry paste,

more to taste

1/4 cup soy sauce

1/4 cup water


WEEK 1: LUNCH 2

TO MAKE THE VINAIGRETTE: Whisk all ingredients together. Set aside.

TO MAKE THE TUNA SALAD, combine all ingredients in a large bowl.

Serve inside pita pockets or on top of flat pita bread.

PREP OPTIONS:

Two nights before: Make vinaigrette.

The night before: Chop herbs and vegetables.

Tuna Greek Salad Stuffed Pitasserves 4-6

This quick tuna salad is fresh and lively - without relying on crisp summer produce to feel refreshed. Of course, if you’d like to toss in cucumbers and tomatoes as well, you’re more than welcome to, but by using preserved and fermented vegetables, such as artichoke hearts and olives, you can enjoy a seasonal salad that provides a fresh lilt, even in the midst of winter. (Of course, if you’re in the southern hemisphere, this will be refreshing as you’re looking for hot weather meals as well!)

3 cans tuna (5 oz), drained

6 oz marinated artichoke

hearts, drained and

quartered (optional)

1/2 cup pitted kalamata

olives

1/3 cup crumbled feta

cheese

1/2 cup sliced red onion

1/2 cup chopped flat-leaf

parsley

For the vinaigrette:

1 large clove garlic, grated

2 tablespoons red wine

vinegar

1/4 cup extra-virgin olive oil



For serving:

6 pita bread


WEEK 1: LUNCH 3

Preheat oven to 200°F. Line one rimmed baking sheet with parchment paper and set aside; have a second unlined sheet or baking dish at the ready.

First, soften the tortillas by wrapping the stack of tortillas in a lightly dampened tea towel, placing on the unlined baking sheet, and setting in the warm oven for 5-8 minutes.

Meanwhile, in a medium bowl, combine the shredded chicken, salsa, sour cream, cheese, and taco seasoning. Mix well and set aside.

When the tortillas as soft enough to roll without breaking, remove from the oven and increase temperature to 375°F.

Working with one tortilla at a time and spoon 2 heaping tablespoons of filling onto the tortilla and spread it evenly across the surface. Roll up the tortilla tightly, then place seam-side down on the lined baking sheet, securing with toothpicks if necessary. Repeat with all remaining tortillas.

Bake taquitos until crispy, 15-17 minutes.

Allow to cool for 5 minutes before serving.

PREP OPTIONS:

The night before: Cook & shred chicken. Shred cheese.

Quick Chicken Taquitosserves 4-6

If you aren’t sure how to cook chicken breasts or need a recipe for homemade taco seasoning, visit NourishingJoy.com.

2 chicken breasts, cooked

and shredded

1 cup salsa, plus more for

dipping

2/3 cup sour cream


shredded (about 1 cup)

1 teaspoon taco seasoning

16 corn tortillas


WEEK 1: DESSERT

The night before you want to make your sourdough oliebollen (or at least 6 hours), mix the starter, sugar, flour, milk, butter, and lemon juice in a large non-reactive bowl. Cover and let sit at room temperature for 6-18 hours.

When you’re ready to fry your oliebollen, heat enough fat to completely submerge the oliebollen to 360° F. (Yes, this is slightly lower than you typically fry doughnuts, but this is a more tender dough than some and you also want them to remain as soft as possible on the outside without becoming crunchy nor soaking up huge amounts of oil.)

Meanwhile, stir the egg, salt, baking powder, baking soda, apple, and raisins into the sourdough sponge.

When the fat is hot, dip a teaspoon into the fat to keep the dough from sticking to the spoon, then drop the dough into the fat by heaping teaspoons. Let fry until deep golden brown, about 2 minutes, then flip the bollen over until the rest of the doughnut is brown, another 2 minutes or so.

Drain and enjoy dipped or dusted with powdered sugar.

PREP OPTIONS:

The night before: Feed sourdough starter (required).

Sourdough Oliebollenmakes 2-3 dozen oliebollen, depending on size

If you would like a non-sourdough version, there’s a very lovely traditional recipe at The Kiwi Cook: http://thekiwicook.com/2014/12/31/oliebollen-deep-fried-dough-balls/. Also, the apples and raisins are delectable in these doughnuts, but if you prefer them plain, by all means feel free to leave them out. If you want to make your own homemade powdered sugar,

you can find a recipe at NourishingJoy.com.

1 1/2 cups sourdough starter


sugar

1 1/2 cups unbleached flour

2/3 cup whole milk

1/3 cup melted butter,

cooled but still liquid

juice from 1/2 a lemon

1 egg


1 1/2 teaspoons baking

powder

1/2 teaspoon baking soda

1 apple, peeled and finely

chopped

1 cup raisins

tallow, lard, or coconut oil,

for frying

To serve:

powdered sugar, for dusting

http://thekiwicook.com/2014/12/31/oliebollen-deep-fried-dough-balls/

http://thekiwicook.com/2014/12/31/oliebollen-deep-fried-dough-balls/


WEEK 2: DINNER 1

Make the spice mix. Include powdered ginger, if using. Set aside.

Chop the onions and set aside. Grate the garlic and ginger and set aside in a separate bowl.

Melt the butter in a heavy-bottomed pot over medium high until bubbling.

Add the onions and sauté until soft, 3-4 minutes. Add the garlic and ginger and sauté until fragrant, another 30-60 seconds. Add the spice mix and sauté again until fragrant, 30-60 seconds.

Pour in the tomatoes and coconut milk and bring to a simmer.

Add in the garbanzo beans and return to a simmer. This may be served immediately or left to simmer for up to 1 hour, stirring frequently.

About 5 minutes before serving, stir in the chopped greens and cook until slightly wilted. Serve immediately or refrigerate for up to 3 days.

Serve over rice, diced potatoes, or with flatbread.

PREP NOTES:

Two nights before: Cook rice, if desired.

The night before: If desired, make the spice mix ahead.

Alternatively, if you know the evening will be harried, you may also half-cook the dish the night before and finish it at dinnertime. To do so, follow the recipe until you have added the garlic, ginger, and spices and they have become fragrant. Remove from the heat, pour in the tomatoes, coconut milk, and drained garbanzo beans. Refrigerate and at serving time, simmer for 10 minutes over medium heat, then add the greens just before you serve.

Chana Dal Indian Curry with Winter Greensserves 4-5

Serve over rice, diced potatoes, with flatbread, or even by itself.If you need a recipe for homemade garam masala, see our recipe at https://nourishingjoy.com/homemade-garam-masala/.


1 large onion, chopped

6-8 large cloves garlic,

grated

3-inch piece ginger root,

peeled and grated OR 1

teaspoon ground ginger


tomatoes (1 15-oz can)

1 1/2 cups coconut milk (1

15-oz can)

3 cups cooked garbanzo

beans (2 15-oz cans), drained

1 large bunch winter greens

(curly kale, Tuscan kale,

Swiss chard, collard greens,

etc), semi-finely chopped

Spice Mix:

1 tablespoon garam masala

1 teaspoon curry powder

1 teaspoon sea salt

2 teaspoons ground

turmeric

1 teaspoon ground cumin

1 tablespoon mustard seeds

1 teaspoon whole fenugreek

seed (optional)

https://nourishingjoy.com/homemade-garam-masala/


WEEK 2: DINNER 2

PREP NOTES:

The night before: If desired, cook the orzo and chicken the night before. Store in the refrigerator for up to two days.

One-Pot Olive & Oregano Orzo with ChickenServes 4-5

Most of these amounts are quite variable, so feel free to adjust according to what you have on hand. The oregano is what brings this dish alive, so use freshly dried oregano if possible. If you want a meatless meal, feel free to leave the chicken out.

1 cup of dry orzo, cooked

according to package

directions

1 tablespoon avocado or

olive oil

1 pound chicken, cubed

1 onion, chopped


pepper flakes, more as

desired

1 tablespoon dried oregano,

more as desired

2 large garlic cloves, grated

4 medium tomatoes,

chopped

1/2 cup kalamata olives

2 cups baby spinach leaves

salt and pepper

To cook the orzo, bring 3-4 quarts of water to a boil over high heat. Add orzo and cook until al dente, 9-11 minutes. Drain and keep at the ready or place in the refrigerator for later use.

Meanwhile, in a large pot, heat the oil over medium heat until it shimmers. Add the cubed chicken, sprinkle over salt and pepper if desired, and sauté until the chicken browns on all sides. If cooking chicken ahead, be sure the chicken is cooked through, then stop here.

Add more oil if necessary, then add the onion and red pepper flakes. Continue to sauté until the onion is translucent and soft, 4-5 minutes. Add the oregano and garlic and sauté until fragrant, 30-60 seconds.

Add the chopped tomato, olives, and pre-cooked orzo, then stir to mix well. Let cook until tomatoes begin to soften and release their juices, 2-3 minutes, then begin to scrape up the lovely browned bits on the bottom of the pot. Stir in the spinach and let cook until it wilts and the orzo is heated through, another 2-3 minutes.

Serve immediately.


WEEK 2: DINNER 3

PREP NOTES:

The night before: Chop vegetables. Shred cheese.

Corn & Potato Chowderserves 4-6

This recipe is easily doubled or tripled to feed a crowd!


1 onion, diced

1 bell pepper, diced

1 teaspoon whole cumin

seed

1 tablespoon unbleached

flour

3 large firm-fleshed

potatoes (Yukon Gold,

Seiglinde, fingerlings, etc),

diced into 1/2-inch pieces

1 quart chicken stock


2 bay leaves

2 cups fresh or frozen corn

2 cups shredded cheddar,

jack, or other cheese blend

1 cup whole milk

a liberal amount of freshly

ground black pepper

In a large stockpot, sauté onion and pepper in butter over medium heat until onion becomes translucent, 3-4 minutes. Add cumin seed and stir until cumin is fragrant, 1-2 minutes. Add flour and stir until well-incorporated.

Add potatoes, stock, salt, and bay leaves and bring to a boil. Reduce to a simmer, cover, and cook until potatoes are tender, 15-20 minutes.

Once the potatoes are tender, remove bay leaves, add corn and milk, then cook until steam starts to rise from the soup once again. Remove from the heat and stir in the cheese, stirring until melted.

Ladle into bowls and sprinkle liberally with black pepper.


WEEK 2: DINNER 4

Combine onion, garlic, ginger, yogurt, lemon juice, salt, and spices in a blender or a food processor and pulse until smooth.

Make 3 diagonal 1/4-inch cuts in each chicken thigh. Place chicken and yogurt marinade in a large sealable plastic bag and turn to coat. Refrigerate, turning bag occasionally, for 8-12 hours.

Line a sheet pan with foil and oil a cookie cooling rack or a broiler rack that fits in the sheet pan. Preheat the broiler.

Remove chicken from the marinade and arrange on broiler rack. Discard marinade. Broil 5-6 inches from heat, turning once, until just cooked through and tips are starting to blacken, 12-17 minutes total.

Garnish with cilantro, if desired.

PREP NOTES:

The night before: Make marinade.

The morning of: Place chicken in marinade and set in the refrigerator.

Quick Tandoori-Style Chickenserves 4-6

This is a quick and very flavorful way to enjoy chicken, but feel free to substitute any other meat if you prefer,including beef, lamb, goat, or pork.

2 1/2 lbs skinless, boneless

chicken thighs OR skinless

bone-in chicken legs

Marinade:

1 large onion, quartered

6 garlic cloves, smashed

1 3-inch piece of fresh

ginger, peeled and grated

1 1/2 cups plain yogurt

2 tablespoons fresh lemon

juice

2 teaspoons sea salt

1 teaspoon turmeric


1 teaspoon freshly ground

black pepper

1 teaspoon cayenne

1/2 teaspoon nutmeg

1/2 teaspoon cinnamon

2 teaspoons ground

coriander


WEEK 2: DINNER 5

Preheat the oven to 375°F.

Scrub the potatoes, then prick them all over with a fork or sharp knife.

Wrap individually in foil or place them all in a casserole dish.

Bake for 45-75 minutes, depending on the size of your potatoes. Potatoes are finished when they are soft when pierced with a fork.

Serve immediately or store in the refrigerator for up to three days.

PREP NOTES:

Two nights before: Cook bacon and crumble.

The night before: Shred cheese. Chop chives.

Time-saving tip: Fully baked potatoes can be reheated, but can taste “tinny” if stored in their foil wrappers. To reheat previously baked potatoes, place unwrapped potatoes in a 350°F oven for 18-25 minutes.

Baked Potatoes with all the fixin’sserves 4-6

If you’re wanting to extend this meal, serve it alongside leftover pulled pork, which is also in this week’s menu.

6-8 Russet potatoes (or

other baking potato) - if you

prefer to boil your potatoes,

choose a firm-fleshed

variety, such as Yukon Gold

Fixin’s:

bacon, crumbled

fresh chives, minced

butter

sour cream

shredded cheese

salt & pepper

None of these ingredients are included on the

ingredient checklist, so be sure to add the ones you’re using to the list!



Place all ingredients except for kale in a slow cooker and cook on low for 5-10 hours. (If your slow cooker is smaller than 6 quart capacity, add the water last and add only enough to fill the crock three-quarters full.)

Add kale 10-15 minutes before serving.

To Make Into a Freezer Meal or Deliverable Hospitality Meal:

This is a great freezer or hospitality meal.

Place all ingredients except water in an air-tight container, such as a gallon-size freezer zippered plastic bag, and freeze (yes, the pasta goes in uncooked and yes, be sure to make sure sausage is precooked).

On the day you’d like to serve, thaw in the refrigerator, then heat on the stovetop and simmer until soup is hot and pasta is soft, 10-15 minutes.

PREP NOTES:

Two nights before: Crumble and cook sausage. Store in the refrigerator or freezer.


Slow Cooker Minestroneserves 4-6

This is one of my absolute favorite recipes in this month’s menu, especially if you serve it with crusty bread to dip in the scrumptious broth. If your slow cooker is large enough, double the batch and just reheat for a quick meal the next day.

1 lb sweet Italian sausage

(cut or crumbled), cooked

1 yellow or white onion,

chopped

1 stalk celery

1 large zucchini, cut in half

lengthwise and sliced


1/2 lb fresh or frozen green

beans

1 1/2 cups cooked white

beans, preferably Great

White Northern or White

Kidney Beans (1 can)

3 cups stewed, diced

tomatoes (2 cans)

1 tablespoon dried basil

3 tablespoons Italian

seasoning

1 teaspoon sea salt


1 quart vegetable stock,

chicken stock, or water

1/2 cup dried pasta, such as

orzo or small shells

1 bunch leafy kale or spinach

(kale should be removed

from the stem)


WEEK 2: BREAKFAST 1


Whisk the maple syrup, sugar, vanilla, butter, salt, and pepper in a large bowl. Stir in the oats, nuts, and seeds and mix until everything is well coated in the liquid mixture.

Spread on a parchment paper–lined baking sheet and press down firmly to create a thin layer.

Bake for 30–35 minutes, turning the baking sheet once if necessary to bake evenly. Remove from the oven when the granola is golden and press down on the mixture lightly with a spatula once again. Let it cool in the pan for 1 hour.

Break the hardened mixture into pieces and stir in the dried fruit. Store in an airtight container for up to 2 weeks.

PREP NOTES:

The night before: Chop nuts and pre-measure the oats, nuts, and dried fruit, if desired.

Perfect Granolamakes approximately 12 cups

This is from my book, The DIY Pantry, and my publisher insisted I include it in the book merely because it turns out SO YUMMY every time. You are certainly able to adjust it according to your taste and texture preferences.

1⁄3 cup maple syrup

1⁄3 cup unrefined cane

sugar


1⁄2 cup melted butter or

coconut oil

1⁄2 teaspoon salt

1⁄4 teaspoon black pepper

5 cups oats

3 cups chopped nuts and

seeds (pecans, almonds,

sunflower seeds, pumpkin

seeds, etc.)

2 cups dried fruit (raisins,

cranberries, apricots,

cherries, currants, etc.)


WEEK 2: BREAKFAST 2

Preheat oven to 425°F. Butter a cookie sheet or baking stone and set aside.

In a large bowl, stir together flour, baking powder, chili powder, sage, and salt. Cut the butter into the flour mixture with a fork or pastry cutter until the butter is the size of large crumbs.

Put bell pepper, sausage, cheese, and 1 1/2 cups of the milk into the flour mixture and stir to combine. Add additional milk until all of the flour is mixed in and the dough is moist.

Drop biscuits by the heaping tablespoonful on the baking sheet. Bake for 20-25 minutes, until the tops of the biscuits are golden and beginning to crisp slightly.

Serve warm or at room temperature.

To freeze, let biscuits cool completely, then freeze in an air-tight container for up to two months.

PREP NOTES:

Two nights before: Shred cheese. Cook sausage or bacon.

The night before: Combine dry ingredients. Cube butter and return to refrigerator. Chop vegetables.

Loaded Breakfast Biscuitsmakes approximately 3 dozen biscuits

This recipe was originally written by Elsie at Richly Rooted, and it’s too good not to share! And if you don’t have breakfast sausages available, an equal amount of bacon cooked and crumbled also make these incredibly good.

4 cups unbleached flour or

white whole wheat flour

4 teaspoons baking powder

2 teaspoons chili powder

2 teaspoons ground sage

1 teaspoon salt

10 tablespoons butter (1 1/4

stick)

1 large red bell pepper,

finely chopped

3 cups grated sharp cheddar

cheese

10 breakfast sausage links,

cooked and chopped (about

8 oz)

2 cups milk

http://richlyrooted.com/2014/11/loaded-breakfast-biscuits.html


WEEK 2: BREAKFAST 3

Place all ingredients in a blender, making sure the milk and leafy greens are on the bottom.

Blend on high speed until smooth, 30-60 seconds.

PREP OPTIONS:

The night before: Wash and chop greens, if necessary. Peel and grate ginger. Wash berries, if necessary.

January Detox Smoothiemakes approximately 2 pint-sized smoothies

This breakfast smoothie is designed to help you feel at your best - all day long!

a large handful dark leafy

greens (2-3 stems of leafy

kale, 5-6 stems lacinato

kale, 1 very large handfuls of

spinach, etc)

2 cups raw milk or coconut

milk (more if the smoothie

becomes too thick)

2-3 stems fresh mint, more

as desired

2-3 cups dark berries,

pineapple, or mango

1/2 banana, underripe or

perfectly ripe

1 avocado or 2 tablespoons

coconut oil

1 heaping tablespoon

ground flax seeds

1 teaspoon matcha

(optional)

1/2-inch stem of ginger,

peeled and grated

1 handful romaine or 1/2 a

cucumber, peeled (optional)


WEEK 2: LUNCH 1

Pulse beans and olives in a food processor until coarsely chopped, then add in the remaining ingredients and process until smooth.

Add more water as necessary to obtain your preferred consistency.

To Ferment

Stir in the whey or brine, then spoon the hummus into a air-tight container and let sit at room temperature for 8-12 hours.

PREP NOTES:

The night before: Cook garbanzo beans, if using dry beans.

Drain yogurt or other ferment to obtain whey or brine, if desired.

Kalamata Olive Hummusmakes approximately 3 1/2 cups

I love hummus and I love kalamatas. I often eat them side by side on a mezze platter, so why not blend them together into one delectable spread? This is especially good on crispy crackers and hearty bread - and comes together in a flash.


beans (a little more than 1

can)

3/4 cup kalamata olives,

rinsed and pitted

3 cloves of garlic

juice from 1/2 a lemon

1 generous pinch sea salt

2 tablespoons water

1/4 cup fresh whey OR

sauerkraut brine (optional)


WEEK 2: LUNCH 2

Boil the potatoes in a large pot of water just until tender. Let cool to room temperature, then dice into large chunks and place in a serving bowl.

Splash the olive oil over the potatoes and toss to cover. Pick the thyme leaves off the stems and sprinkle over the potatoes along with the salt. Toss once again and top with fresh ground black pepper.

Store in the refrigerator for up to one day.

PREP NOTES:

The night before: Boil potatoes. Destem fresh thyme.

Simple Potato Salad with Thyme & Olive Oilserves 4

If you’d like to add protein to round out this lunch, tuna makes a lovely addition.You may want to increase the olive oil and spices just a tad.

2 lbs firm-fleshed potatoes

(e.g. Yukon Gold, Sieglinde,

etc), boiled and quartered

3-4 tablespoons extra virgin

olive oil

5 stems fresh thyme

A dash unrefined sea salt

Fresh ground black pepper


WEEK 2: LUNCH 3

First, gather your ingredients. Shred cheese and finely chop spinach into shreds.

Meanwhile, heat a dry skillet over medium heat until hot.

When the pan is hot, place one tortilla on the skillet, then evenly spread about 1/4 cup of cheese over the tortilla. Wait until the cheese is melted and the bottom of the tortilla is just beginning to brown.

Remove the tortilla from the skillet, add the spinach, then fold in half, creating a half-moon shape. Using a sharp knife, cut the quesadilla into four equal wedges.

Repeat with remaining tortillas, cheese, and spinach.

Can be made up to two days ahead and are great to serve on-the-go.

PREP NOTES:

The night before: Shred cheese. Wash spinach, if necessary, and let dry. (Chop spinach just before using to prevent oxidation.)

Spinach QuesadillasMakes 6 quesadillas // serves 4-6

If you’ve got time, finely chop the spinach in thin shreds, as it helps the two sides of the quesadilla adhere. Also, please note: this recipe makes only ONE quesadilla. Make sure to prepare enough cheese for as many quesadillas as you need.

6 whole wheat tortillas

6 oz cheese, shredded

(Monterey jack, pepper jack,

cheddar, etc) - about 1 1/2

cups

1 1/2 cups baby spinach

leaves or other baby greens


WEEK 2: DESSERT

Place dates in a small bowl and cover with warm water. Soak for 1-12 hours to soften. Drain and remove pits, if necessary. Chop coarsely and set aside.

In a food processor, pulse and grind the pecans to a powder (if they begin to form a paste, stop grinding and proceed with the recipe). Set aside about 1/4 cup of the ground pecans in a small, dry bowl.

Add the soaked dates and salt to the food processor. Blend until a smooth paste forms. Roll the paste into small balls, then flatten slightly into the shape of traditional caramels. Toss the caramels in the ground pecans to cover.

Store in the refrigerator for up to 2 weeks or in the freezer for up to 2 months.

PREP OPTIONS:

The night before: Set dates to soften.

Date & Pecan “Caramels”makes 12-18 caramels

These are a lovely clean-eating treat after a meal. We love them for snacks too.

1 cup pecans

8 large dates

1/4 teaspoon sea salt (more

to taste)


WEEK 3: DINNER 1

First, make the spice paste. Place all spices in a bowl and mash together to form a paste. Set aside.

Heat the olive oil in a large pot over medium heat until shimmering. Add cubed chicken and sauté just until browned on all sides, 5-6 minutes.

Add onion, pepper, and tomato and continue to sauté until softened, another 3-4 minutes.

Stir in spice paste and sauté until fragrant, 30-60 seconds.

Pour in coconut milk and stir, then add pineapple and mango. Simmer until everything is soft and flavors have mingled, 5-10 minutes.

Adjust spices as desired. Serve over rice and garnish with cilantro and lime, if desired.

To Make Into a Freezer Meal or Deliverable Hospitality Meal:

Place all ingredients except cilantro and lime in an air-tight container, such as a gallon-size freezer zippered plastic bag, and freeze.

Twenty-four hours before you’d like to serve, thaw in the refrigerator, then at serving time, heat on the stovetop and simmer until chicken is cooked and curry is hot, 30-45 minutes.

Alternatively, thaw overnight, then place in the slow cooker and cook on low for 8-10 hours or on high for 5-6 hours, adding one hour if the curry is still very cold or partially frozen when you begin.

Mango-Pineapple Indian Curryserves 4-6

This is my attempt to recreate a dish I tasted once at an Indian restaurant in Vancouver, British Columbia, where there’s a thriving Little India and where I’ll never get tired of the endless array of curries. I don’t know whether it’s a worthy homage

to the original or not, but I do know it’s absolutely delicious. If you’d like a meatless dish, the chicken is optional.

2 tablespoons olive oil,

avocado oil, or coconut oil

1 lb raw chicken, cubed


2 red bell peppers, chopped

1 jalapeño, minced (optional)

1 can coconut milk

1 whole pineapple, peeled,

cored & finely chopped

2 mangoes, peeled, cored &

finely chopped

For garnish, as desired:

fresh cilantro

fresh lime juice

Spice Paste:





1 tablespoon curry powder

1/2 teaspoon coriander

(optional)

1 teaspoon sea salt


PREP NOTES:

The night before: Make spice paste. Thaw chicken, if necessary. Chop vegetables. Chop fruit.


WEEK 3: DINNER 2


Line a rimmed baking sheet with foil, and place the salmon fillets on the sheet. Rub olive oil evenly across the surface and sprinkle liberally with salt and pepper.

Roast the salmon until it flakes, 10-18 minutes, depending on the thickness of your fillets. (The general rule is 4-6 minutes per 1/2-inch of thickness.) You will know that they are done when they are light and flaky (you can use a fork to test).

Meanwhile, chop your vegetables. Combine the tomatoes, pepper, corn, olives, basil, and feta in a mixing bowl, then sprinkle over the salt and pepper. Pour the olive oil over and stir to combine.

Serve the vegetables beside the salmon. Add cous cous or quinoa for a heartier meal.

PREP NOTES:

The night before: Chop tomatoes, pepper, olives, and corn, if fresh off the cob.

Basil is best chopped immediately before use.

Simple Salmon with Rainbow Vegetablesserves 4-6

“Chiffonade” is a technique for cutting tender leaves that easily bruise. Merely stack all the leaves together, roll them together as tightly as you can (it looks like a cigar), then with a sharp knife, slice the roll in very thin strips. When you pick

up all the strands, they’re uniform in size and are only minimally bruised (and they look pretty!)

2 large salmon fillets

25-30 cherry tomatoes,

sliced in half

1 red pepper, finely chopped

2 cups cooked fresh or

frozen corn

20 kalamata olives, torn in

half-ish

20 fresh basil leaves, cut in

chiffonade

1/2 cup feta cheese



1/3 cup extra virgin olive oil


WEEK 3: DINNER 3WEEK 4: DINNER 3

In a large, heavy-bottomed pot, heat the avocado oil over medium heat until shimmering. Add the onion and sauté until translucent, 4-5 minutes.

Add the bell pepper and jalapeño and continue to cook until softened, another 2-3 minutes.

Add taco seasoning and salt; stir until fragrant, 30-60 seconds.

Add salsa, beans, corn, and tomatoes and stir to mix well, then add rice and stock, stir again, then increase heat to medium-high and bring to a boil. Reduce heat to medium-low, cover, and simmer without stirring until rice is tender, 18-20 minutes.

Stir in shredded cheese.

Serve over lettuce and topped with your desired toppings.

Reserve extra in the freezer, then remove and thaw in the refrigerator for 24-48 hours before heating and serving.

PREP NOTES:

Two nights before: If you’re using homemade taco seasoning, make it now.

The night before: Shred cheese. Chop vegetables, if desired.

One-Pot Vegetarian Burrito Bowlsserves 4 for TWO dinners

Don’t be intimidated by the long list of ingredients! This is a very simple - yet very satisfying - dish. This recipe is designed to eat half now and half next week. (Double these amounts if you don’t think this will be enough for your family.)

2 tablespoons avocado oil

OR olive oil

2 medium onions, chopped


2 jalapeños, minced

(optional)

1/4 cup taco seasoning

1 teaspoon sea salt

1 cup salsa

6 cups cooked black beans

(4 cans), rinsed and drained



tomatoes (2 cans)

2 cups uncooked long-grain

rice

1 quart water OR vegetable

stock

2 cups shredded cheese

(cheddar, jack, colby, etc)

To serve:

1 head iceberg or butter

lettuce, chopped

Sour cream

Cilantro

Green onions

Tomatoes

Avocado

Tortilla chips


WEEK 3: DINNER 4

First, make your marinade. Stir together the cane sugar and soy sauce, adding the ginger and pineapple if you have time. Whisk well, then set aside.

Second, pound your meat, if necessary. If any pieces of chicken are more than a quarter-of-an-inch thick, place the meat in a large, thick zippered plastic bag and pound it with the flat side of a meat tenderizer.

When all the meat is fairly equal in thickness, place it in a casserole dish or medium serving bowl. Pour the marinade over, using your hands to toss to coat, then set in the refrigerator for 30 minutes - 12 hours to marinate.

When ready to cook, heat the oil in a large skillet over medium heat until it shimmers. Add chicken in a single layer. Cook until the chicken is well browned, 3-4 minutes, then flip to the other side and cook until browned. Work in batches until all chicken is cooked. Keep cooked chicken warm by covering with foil.

If you’d like a quick teriyaki sauce to pour over the chicken at the table, make a fresh batch of marinade to use as a pouring sauce or pass soy sauce.

Slice each piece of chicken into strips, then sprinkle with green onions and sesame seeds, if desired, and serve with rice or sautéed vegetables.

PREP NOTES:

Two nights before: Make rice, if desired.

The night before: Make marinade. Pound chicken.

The morning of: Add chicken to marinade.

Super-Quick Teriyaki Chickenserves 4-6

Even though this is a “cheater” version of teriyaki, it’s a delectable version and quick to boot.


sugar, sucanat, or honey

1 cup soy sauce or tamari

2-3 pounds chicken thighs

or breasts, trimmed of

excess fat

1 tablespoon avocado oil or

coconut oil, for pan-frying

Add if you’ve got time:


peeled and grated

half of a pineapple, finely

chopped with all juices

For garnish (optional):

green onions, finely

chopped

sesame seeds


WEEK 3: DINNER 5

Bring a large pot of water to a rolling boil. If your broccoli florets are not yet cooked, place them in the water for 1-2 minutes, then remove them with a slotted spoon and set aside to drain. Return the water to a full boil, then salt the water and add the pasta.

While the pasta is cooking, whisk the egg yolks, milk, turmeric, paprika, salt, mustard, and hot sauce in a medium bowl. Set aside. Shred the cheese and set aside.

When the pasta just reaches al dente, about 6–7 minutes, drain very well but do not rinse.

Return the empty pot to the stove and melt the butter over low heat. When the butter is melted, pour in the egg-milk mixture. Whisk constantly for about 30 seconds while the sauce cooks; then add the cheese and stir to combine.

Toss in the pasta and stir to coat evenly; then stir constantly for 2–3 minutes until the cheese is completely melted and the sauce is creamy. Add in the reserved broccoli and frozen peas. Stir until peas are heated.Remove from heat.

Serve immediately.

Store leftovers in the refrigerator for up to 2 days.

PREP NOTES:

The night before: Shred cheese. Cook broccoli florets.

Macaroni & Cheese with Peas and Broccoliserves 4-6

This stovetop macaroni and cheese is lovely comfort food and the peas and broccoli provide needed greens. Frozen vegetables are a great way to add nutrient rich vegetables when fresh vegetables are out of season.

1 pound macaroni, rice

pasta, or other tubular pasta

3 egg yolks

3⁄4 cup (6-ounce can)

evaporated milk

1 pinch smoked paprika

1⁄2 teaspoon sea salt

1⁄4 teaspoon dry mustard

powder (optional)

3–4 dashes hot sauce

(optional)

8 ounces Cheddar cheese

(about 2 cups), shredded,

more to taste

4 tablespoons (1⁄2 stick)

butter

2 cups broccoli florets,

cooked

1/2 cup frozen peas



Grease the inside of a slow cooker with butter. Add steak, stock, soy sauce, sugar, sesame oil, garlic, pepper, and chili flakes. Cover and cook on high for 2-3 hours or low 4-8 hours.

About 15-20 minutes before serving, whisk cornstarch and water together until dissolved. Add to slow cooker and stir, then cover and allow to cook until thickened.

Meanwhile, steam or boil broccoli. To boil, fill a pot half-way with water and place over high heat. When the water boils, add broccoli and cook until the broccoli is slightly soft but still bright green, 3-6 minutes. To steam, fill a pot about one-quarter full with water and place over high heat. Place broccoli in a steamer basket and set over water, making sure the water remains below the height of the basket. Steam until the broccoli is bright green and slightly soft, 4-8 minutes.

If preferred, you may add broccoli to slow cooker 45-60 minutes before serving.

Serve alone or over rice.

PREP NOTES:

Two nights before: Cook rice.

The night before: Cook broccoli. Slice steak. Pre-mix sauce, omitting cornstarch and water, which will be added at the end of cooking.

Slow Cooker Broccoli Beefserves 4-6

An absolutely tantalizing at-home version of Americanized Chinese take-out

butter for greasing

1 1/2 pounds steak, thinly

sliced and cut into 2-inch

lengths

Sauce:

1 cup beef stock

2/3 cup soy sauce

(preferably traditionally

fermented)

2 tablespoons evaporated

cane sugar OR honey

1 tablespoon sesame oil


1/16 teaspoon ground black

pepper


pepper flakes (optional)

2 tablespoons cornstarch

(non-GMO, if possible)

4 tablespoons cold water

4 cups fresh or frozen

broccoli florets


WEEK 3: BREAKFAST 1

THE NIGHT BEFORE:

Butter a 9x13 baking dish. Set aside.

Whisk all dry ingredients in a large bowl.

In a small bowl, beat together milk, eggs, butter, and vanilla extract.

Add wet ingredients to the dry and mix well.

Pour into the prepared baking dish. Cover and refrigerate overnight or up to 24 hours.

IN THE MORNING:

Preheat oven to 350°F.

Uncover and bake until firm in the middle, 35-45 minutes.

Brownie Breakfast Bakeserves 4-6

The first time I made this chocolate baked oatmeal recipe for my kiddos we all exclaimed, “This tastes like brownies!”The cinnamon and cloves are inspired by traditional Mexican hot chocolate.

3 cups rolled oats

1/2 – 3/4 cup evaporated

cane sugar

3/4 cup cocoa powder

2-3 teaspoons ground

cinnamon

1/4 teaspoon cloves


1 teaspoon salt

2 1/2 cups milk

2 eggs

10 tablespoons melted

butter, cooled

2 teaspoons vanilla extract


WEEK 3: BREAKFAST 2

First, mix the peanut butter and honey to form a smooth, pourable mixture.

If necessary, heat gently to soften so that it can be whisked well. Add a couple tablespoons of water if necessary to keep it thin and drizzable. Set aside.

TO SERVE, divide the quinoa, yogurt, berries, and sliced bananas equally between four bowls.

Sprinkle with your desired add-ins. Drizzle with the peanut butter-honey syrup.

Serve immediately.

PREP NOTES:

The night before: Cook quinoa. Make peanut butter-honey drizzle.

Nutty Quinoa-Berry Breakfast Bowlserves 4

This is sort of like a cross between muesli and oatmeal - the best of both worldsand packed with yummy fruits, seeds, nuts, and protein!

2 cups cooked quinoa

2 cups honey, vanilla, or

plain yogurt

2 cups fresh or frozen

berries

2 bananas, sliced

Peanut Butter-Honey

Drizzle:

1 cup peanut butter OR

other nut or seed butter

1/4 cup honey OR elderberry

syrup

Add-ins, as desired:

chopped nuts

chia seeds

flax seeds

dark chocolate chips

cacao nibs

hemp seeds


WEEK 3: BREAKFAST 3

The night before serving, generously grease the insert of a slow cooker.

Toss the apples, sugar, molasses, salt, cinnamon, nutmeg, and lemon juice in a large bowl, then add the oats and stir again. Pour into the greased insert.

Either in the same bowl or a new one, whisk the eggs into the milk until the mixture is very smooth. Add the water and whisk again. Pour over the apple-oat mixture.

Cook on low for 6-9 hours or on high for 4-5 hours. Cook time will vary considerably according to brand and size of slow cooker, so if you don’t like crispy edges on your oatmeal, make this recipe for the first time during the day when you can gauge the progress of the oatmeal.

NOTES

To caramelize the apples more, skip the tossing step at the beginning and instead, layer the apples, sugar, molasses, salt, cinnamon, nutmeg, lemon juice, and oats in the greased insert (in that order) and do not stir.

Whisk the milk, eggs, and water as described and pour over the layered apples and cook as directed.

Caramelized Apple Slow Cooker Oatmealserves 4-6

This is a lovely hot breakfast that’s ready when you wake up!Also, if you don’t have apples, feel free to use peaches, berries, or any other fruit that stews well.

2 pounds apples (about 5 large

or 9 small apples), chopped into

1-inch pieces - peeling is optional

3/4 cup evaporated cane sugar

1 teaspoon molasses (optional)

pinch of sea salt

1 tablespoon cinnamon

1/2 teaspoon nutmeg

juice from half a lemon

2 cups rolled oats

2 cups whole milk

2 eggs (optional)

1 1/2 cups water


WEEK 3: LUNCH 1

First, make the vinaigrette. Whisk all ingredients together in a small bowl or place in a small jar with a secure lid and shake until well combined. Set aside.

Chop all the vegetables and place, along with the olives, in a large bowl. Add quinoa and half of the vinaigrette, then toss and add more vinaigrette to taste. Top with the feta.

Enjoy immediately or refrigerate for up to 3 days.

How to Cook Quinoa

Bring 1 1/2 cups water to a boil over medium-high heat. Add 3/4 cup uncooked quinoa, then reduce heat to medium-low and cover.

Simmer until all the water has been absorbed and the quinoa is tender, 20-25 minutes.

Store in the refrigerator for up to 3 days.

PREP NOTES:

Two nights before: Make the vinaigrette.

The night before: Cook quinoa if there’s none on hand already. Chop vegetables.

Greek Quinoa Saladserves 4

This quick salad satisfies as only Greek salad can, but kicks up the protein with the addition of quinoa.

10 cherry tomatoes, halved

1 large cucumber, diced

1 red pepper, coarsely

chopped

1/2 cup pitted kalamata

olives

1/2 of a medium red onion,

finely diced

2 cups cooked quinoa, more

if desired

1/2 cup feta cheese,

crumbled or diced

For the vinaigrette:


1/4 cup red wine vinegar

1 teaspoon dried Greek

oregano

1/2 teaspoon dried basil


1/8 teaspoon freshly ground

black pepper


WEEK 3: LUNCH 2

Wash the broccoli and break the stems into florets.

If you’d like to leave them raw, make the florets fairly small, but if you’d like to steam them, which is my personal preference, break them up in slightly larger florets. Save the stems for broccoli slaw, soup, or smoothies.

If steaming, place in a steamer basket over boiling water until bright green, 1 to 2 minutes. Place in a colander, rinse with cold water, and leave to drain while you prepare the rest of the salad. The florets should be drained as well as possible.

Prepare the bacon by chopping it into 1- to 2-inch strips, then fry over medium or medium-high heat until crispy, about 10 minutes. Remove to a plate and let sit until cool, then crumble. Set aside.

To make the salad, combine the mayonnaise or avocado, vinegar, and sugar in a large bowl and whisk to combine well. Be sure the mixture is very smooth. Add the broccoli florets, as well as raisins and sunflower seeds (if using), then toss to combine.

Top with the chopped onion and crumbled bacon. Serve immediately.

PREP NOTES:

Two nights before: Cook bacon.

The night before: Slice onion. Break the broccoli head into florets (but do not steam ahead).

Bacon & Broccoli Saladserves 4-6

This broccoli salad is easy, quick, tangy, creamy, and sweet. The real surprise highlight of this salad is the inclusion of red onion. Somehow it just makes the other flavors sing.

1 large head broccoli,

washed and broken into

florets, approx. 4 cups

1/2 pound bacon

1/2 cup mayonnaise OR

mashed avocado

1 tablespoon red wine

vinegar OR raw apple cider

vinegar


cane sugar OR raw honey,

softened

1/2 small red onion, sliced

paper thin then very

coarsely chopped

a handful of raisins

(optional)

a handful of sunflower

seeds (optional)


WEEK 3: LUNCH 3


Butter enough muffin tins to make 12 chicken and rice cups and set aside.

First, cook the chicken breast. Poach it by placing in a saucepan and covering with liquid (water, stock, white wine, etc). Place over high heat and bring to a boil, then cover and reduce heat to medium-low. Be sure the liquid remains at a gentle simmer. Cook until breast is no longer pink in the center and juices run clear, 10-14 minutes depending on thickness.

Shred chicken with two forks and place in a large bowl.

Add rice, carrot, green onions, eggs, and 1 cup of cheese. Mix well.

Divide the mixture between the prepared muffin tins and top with remaining cheese.

Bake until the tops are golden brown and the mixture is firm, 14-17 minutes.

Cool in the trays, then use a table knife to loosen them as you remove them. Store in the refrigerator for up to three days or in the freezer for up to one month.

Serve chilled.

PREP NOTES:

Two nights before: Cook rice.

The night before: Cook chicken. Grate cheese. Mince carrot and green onions.

Chicken & Rice Cupsmakes 12 rice cups

These are a lovely grab-able lunch, which is most certainly welcome either in the middle of a busy dayor as you’re trying to pack a lunch to take with you.

1 chicken breast

3 cups cooked rice (about 1

cup uncooked), any variety

1 large carrot, peeled and

grated or very finely minced

6 green onions, green and

white parts minced

3 eggs

6 ounces mozzarella cheese,

grated (about 1 1/2 cups)


WEEK 3: DESSERT

Place pudding ingredients in a food processor and process until smooth, about one minute. Scrape down the sides with a spatula as needed and process again until completely homogenous.

Transfer the pudding to a bowl and refrigerate until well-chilled, 30-60 minutes.

Spoon into serving glasses or small dessert bowls and sprinkle hazelnuts and sea salt flakes on top.

PREP OPTIONS:

The night before: Chop hazelnuts.

Salted Chocolate Avocado Pudding with Hazelnutsserves 4-6

The combination of hazelnuts and chocolate is a force to be reckoned with, but if you don’t have hazelnuts in your area, feel free to use any other nut that accompanies chocolate well, such as almonds or macadamias.

For the pudding:

3 large avocados, peeled

and pitted


1 teaspoon vanilla extract

1/2 cup heavy cream OR

coconut milk

1/2 cup maple syrup

For the topping:

1/2 cup hazelnuts, chopped

1 teaspoon sea salt,

preferably smoked sea salt

flakes


WEEK 4: DINNER 1

First, roast the vegetables. Preheat the oven to 425°F and have a roasting pan at the ready. Alternatively, line a rimmed baking sheet with parchment paper.

Thinly slice whatever vegetables you’d like, then place them in a large bowl. Add the olive oil and salt and toss to coat well. Pour into the roasting pan or baking sheet and spread out evenly across the bottom of the pan.

Roast until tender and beginning to caramelize, stirring once or twice, 25-35 minutes.

Use immediately or refrigerate for up to three days.

To bake the pizza, preheat the oven to 425°F, if necessary, and spread the pizza sauce evenly over the crust, then disperse the roasted vegetables across the top. Top with mozzarella and bake until the crust is golden, the cheese is melty, and the vegetables are soft, 15-20 minutes.

Serve immediately.

PREP OPTIONS:

Up to 3 months or three nights before: Make pizza sauce; store in the refrigerator for up to three days or in the freezer for up to three months.

Up to 1 month or two nights before: Bake crusts; store in an airtight container at room temperature for up to two days or in the freezer for up to one month. Use prebaked crusts directly from the freezer.

Two nights before: Shred cheese.

The night before: Chop vegetables. Roast vegetables.

Harvest Pizzamakes 2 pizzas

The reason this is called “Harvest Pizza” is because it’s to celebrate the abundance of your garden’s harvest or the seasonal harvest in your area. In this case, I’m using mostly root vegetables because they’re a winter storage crop. Use any vegetables you desire - the ones listed here are just my favorites. At times, I’ve also included mushrooms, fennel, kohlrabi, rutabaga, and even curly kale - all depending on what’s available. The recipe for homemade pizza crust is located in the

Supplementary & Pantry Staples section of this menu plan (page 110) and the recipes for pizza sauce and Italian seasoning can be found at NourishingJoy.com. Also, if you don’t have mozzarella cheese on hand, feta makes a lovely substitute.

2 pizza crusts, prebaked

2 cups pizza sauce

12 oz mozzarella cheese,

shredded (about 3 cups)

For the roasted vegetables:

1 beet, thinly sliced

1 parsnip, thinly sliced

diagonally

1 large carrot, thinly sliced

diagonally

1 red onion, thinly sliced

2 bell peppers, sliced into

rings

2 medium zucchini, thinly

sliced



seasoning (optional)



WEEK 4: DINNER 2

Rinse lentils and black beans, discarding any pebbles. Place in slow cooker along with all remaining ingredients.

Cook on high for 6-7 hours or on low for 8-10 hours.

When you’re ready to serve, adjust seasonings as desired and garnish with sour cream, fresh parsley, or cheddar cheese.

Serve with crusty sourdough bread or corn tortillas.

PREP OPTIONS:

Two nights before: Mix spices.

The night before: Chop onion.

South-of-the-Border Slow CookerBlack Bean and Lentil Soup

serves 4-6

1 cup dry firm-fleshed

lentils, such as green,

brown, or black

1 cup dry black beans

1 medium onion, finely

diced

1 1/2 cup stewed, diced

tomatoes (1 can)


6 cups water

Spice mix:

1 teaspoon ground cumin,

more to taste

1 tablespoon chili powder

1 teaspoon Italian seasoning

1 teaspoon salt


For garnish:

sour cream

fresh parsley

cheddar cheese, shredded

Serving ideas:

corn tortillas

sourdough bread


WEEK 3: DINNER 3WEEK 4: DINNER 3

In a large, heavy-bottomed pot, heat the avocado oil over medium heat until shimmering. Add the onion and sauté until translucent, 4-5 minutes.

Add the bell pepper and jalapeño and continue to cook until softened, another 2-3 minutes.

Add taco seasoning and salt; stir until fragrant, 30-60 seconds.

Add salsa, beans, corn, and tomatoes and stir to mix well, then add rice and stock, stir again, then increase heat to medium-high and bring to a boil. Reduce heat to medium-low, cover, and simmer without stirring until rice is tender, 18-20 minutes.

Stir in shredded cheese.

Serve over lettuce and topped with your desired toppings.

Reserve extra in the freezer, then remove and thaw in the refrigerator for 24-48 hours before heating and serving.

PREP NOTES:

Two nights before: If you’re using homemade taco seasoning, make it now.

The night before: Shred cheese. Chop vegetables, if desired.

One-Pot Vegetarian Burrito Bowlsserves 4 for TWO dinners

Don’t be intimidated by the long list of ingredients! This is a very simple - yet very satisfying - dish.If you made this in last week’s meal plan, there’s no reason to make it again.

2 tablespoons avocado oil

OR olive oil

2 medium onions, chopped


2 jalapeños, minced

(optional)


1 teaspoon sea salt

1 cup salsa





tomatoes (2 cans)

2 cups uncooked long-grain

rice

1 quart water OR vegetable

stock

2 cups shredded cheese

(cheddar, jack, colby, etc)

To serve:

1 head iceberg or butter

lettuce, chopped

Sour cream

Cilantro

Green onions

Tomatoes

Avocado

Tortilla chips


WEEK 4: DINNER 4

In a Dutch oven or large, high-sided skillet, melt butter over medium heat until it bubbles or heat oil until it shimmers.

Add meat cubes and sauté until well-browned. Remove and keep at the ready.

Add another tablespoon of butter or oil, if necessary, then add onion and sauté for about two minutes. Add eggplant, zucchini, and peppers and continue to cook until vegetables have softened but are still firm, 3-4 minutes. Add garlic and sauté until fragrant, 1-2 minutes.

Stir in spinach and let it wilt, then add reserved chicken, tomatoes, Italian seasoning, salt, and pepper and bring to a simmer. Cook until vegetables are soft, 7-10 minutes more.

Adjust spices and sprinkle with fresh basil.

Serve alone or over rice or quinoa.

PREP OPTIONS:

Two nights before: Make rice or quinoa, if desired.

The night before: Chop vegetables. Cube meat.

Ratatouille Chicken Skilletserves 4-6

Ratatouille, with its combination of zucchini, eggplant, garlic, and peppers, is always good comfort food,which is EXTRA-lovely in January!


olive oil

1 lb chicken or pork, any cut,

cubed

1 yellow onion, cut in half

then sliced

1 medium-sized eggplant,

cubed

1 large zucchini, cubed



3 cups fresh baby spinach or

chopped spinach


tomatoes (1 can)

1 tablespoon Italian

seasoning

5 large fresh basil leaves,

chiffonade

sea salt and freshly ground

pepper, to taste


WEEK 4: DINNER 5


Generously a 9” x 5” loaf pan, a 13” x 9” baking pan, or line a rimmed baking sheet with parchment paper. Set aside.

Place all ingredients except for meat in a large bowl and using your (very clean) hands, mix everything well. Add the meat and mix only until everything becomes homogenous - do not overmix.

Place the meatloaf mixture in your prepared pan or shape into a rectangle on the baking sheet. If you use the baking sheet, cover the meat with an additional sheet of parchment and place a pan of hot water in the oven to keep the top from cracking.

Place in the oven and bake until firm and no longer pink, 60-75 minutes. The internal temperature should read 160°F.

Let sit for 10 minutes, then serve.

TO FREEZE FOR LATER USE OR FOR SCHOOL LUNCHES, MAKE MINI-MEATLOAVES: Divide the mixture evenly among buttered muffin tins and gently press the mixture into each hole. Place the muffin tins in a freezer-safe zippered plastic bag and freeze for up to three months. (Makes 24.)

To bake after freezing, thaw in the refrigerator for 24 hours, set on the counter for 20-30 minutes before baking, then bake for 20-23 minutes, longer if the muffins are especially cold. Be sure the muffin centers are very hot and no longer pink before serving.

(If you can’t afford to have muffin tins out of commission just sitting in the freezer, freeze the muffins in the tin, then loosen with a table knife and place frozen muffin “pucks” in a freezer bag. When you’re ready to bake, thaw on a baking sheet for 24 hours in the refrigerator, set on the counter for 20-30 minutes before baking, then bake as directed.)

PREP OPTIONS:

The night before: Chop vegetables. Make entire meatloaf mix and place in pans; set in the refrigerator for up to 24 hours.

Classic Meatloafserves 4-6

This comfort classic is perfect ANY time of year - winter or summer - and it’s a GREAT make-ahead freezer meal.Use a lean mix of ground beef, if possible, otherwise your meatloaf will be swimming when it’s finished baking.

2 medium onions, finely

diced

1/2 cup hidden vegetables,

finely shredded (carrots,

zucchini, etc) - (optional)



black pepper

3 tablespoons

Worcestershire sauce

2 teaspoons liquid smoke

(optional)

1/4 cup bubbly water or

seltzer

3/4 cup ketchup OR

barbecue sauce

1/2 cup fresh or dried

parsley, minced (plus more

for garnish, if you’d like)

6 eggs

2 cups rolled oats OR dry

whole wheat bread crumbs

3 pounds ground beef OR

2 pounds ground beef + 1

pound ground pork



Scatter the quartered onion over the bottom of whatever size slow cooker your cut of meat fits best in. Place the pork on the onions, keeping the fat layer on the bottom.

In a medium bowl, mash the salt and garlic together. Add the smoked paprika, black pepper, cayenne, and thyme and whisk together to mix well.

Pour in the vinegar, liquid smoke, and molasses and stir until fully mixed. Add the honey and stir until completely mixed.

Pour the paprika-honey mixture over the pork, scraping the bowl to get out every last bit of smoky-sweet goodness, then cook on low for 8-9 hours or on high for 6-7 hours until the pork is tender and pulls away easily with a fork.

Remove from the slow cooker and shred using two forks.

To thicken the pan drippings (if desired), strain all the liquid from the slow cooker into a saucepan, being sure to remove all the solids, then bring to a simmer. Dissolve the arrowroot powder in the cold water and whisk it into the sauce. Simmer just for a minute or so to thicken.

Toss the shreds with barbecue sauce or the thickened pan drippings (if desired) and pile on top of your favorite soft buns or ciabatta bread.

PREP OPTIONS:

The night before: If possible, make the paprika-honey mixture the night before so preparation is quick in the morning.

Heads-Up: Remember to set aside two cups of shredded meat for the Shredded Pork & Lentil Bowls in Week 5. Freeze leftovers for a quick meal!

Slow Cooker Pulled PorkMakes apprpoximately 10-12 pulled pork sandwiches, 6-8 entrée servings over rice, or 8-10 carnitas

This is a GREAT meal to make in quantity, as it freezes beautifully and makes subsequent meals super easy.It’s also been the most-requested recipe on NourishingJoy.com for more than two years - it’s tried and true!

1 onion, quartered

3 - 3 ½ pounds pork

shoulder or pork loin

2 tablespoons sea salt

4 cloves of garlic, minced

4 tablespoons smoked

paprika

1 tablespoon black pepper

1/2 teaspoon cayenne

pepper

1 teaspoon dried thyme

leaves

1/3 cup apple cider or red

wine vinegar

1/2 teaspoon additive-free

liquid smoke

1 teaspoon molasses

3/4 cup raw honey

1 tablespoon arrowroot

powder + 1 tablespoon cold

water (optional)


WEEK 4: BREAKFAST 1

Spread peanut butter across the tortilla, then top with banana, berries, nuts, and cinnamon. Drizzle maple syrup over, if desired.

Roll up, tucking the edges in as you roll, and enjoy immediately.

PREP OPTIONS:

The night before: Set out peanut butter or cream cheese to soften, if necessary.

Peanut Butter & Berry Breakfast Wrapsmakes 1 wrap (2 halves)

If you want to go out on a limb, forget the directions to use peanut butter OR cream cheese and instead mash together peanut butter AND cream cheese and turn this into a Faux Peanut Butter & Berry Cheesecake Wrap!

1 whole grain tortilla

2 tablespoons of peanut

butter, almond butter, OR

softened cream cheese

1 small banana, sliced

1 handful of berries, any

variety

crushed nuts to sprinkle on

top

ground cinnamon (optional)

maple syrup (optional)

The quantities listed here are for ONE

wrap so you can easily scale according to how

many you need. Be sure to change the amounts

on the ingredient checklist!


WEEK 4: BREAKFAST 2


Generously butter a 9-inch round cake pan or springform pan. Set aside.

In a large bowl, whisk together all dry ingredients.

In a separate bowl, whisk the eggs, then add the remaining wet ingredients.

Add the wet ingredients to the dry ingredients and fold together just until there are no dry pockets that appear and very few lumps remain. Pour batter into the prepared pan.

Bake until a skewer inserted in the center comes out clean, 25-35 minutes.

Meanwhile, whisk together the soaking syrup. First, squeeze the lemons and measure the amount of juice extracted. Add this amount of sugar and whisk to combine.

When the cake is finished baking, remove from the oven and let cool for about 10 minutes. Then using a bamboo skewer or a fork, poke holes all over the top of the cake, being careful not to tear the cake in any way. Just straight-up-and-down holes sporadically appearing all over the cake is fine.

Pour the soaking syrup slowly over the cake, allowing it to soak into the holes.

Let the cake sit until fully cooled, 30-60 minutes.

Store at room temperature for up to three days.

PREP OPTIONS:

The night before: Whisk together all dry ingredients. Zest lemon. Juice lemon.

Lemony-Lemon Cornmeal Breakfast Cakeserves 4-6

This is sort of a cross between your favorite cornbread and lemon cupcakes.It’s hard to decide whether it’s breakfast or dessert.

1 1/2 cups unbleached flour

1/3 cup cornmeal


sugar OR sucanat




2 large eggs

1 cup buttermilk OR 1 cup

milk + juice from half a

lemon, stirred

lemon zest from 3

large lemons (approx 5

tablespoons)

10 tablespoons butter,

melted

For the soaking syrup:

lemon juice from 2 large

lemons

evaporated cane sugar, in

equal portion to the lemon

juice


WEEK 4: BREAKFAST 3


Butter a 9” x 5” loaf pan. Set aside.

Combine all dry ingredients in a bowl and whisk to combine. Set aside.

In a separate large bowl or electric mixer, beat butter, yogurt, and sour cream until completely smooth and homogenous. Mix in sugar and beat again until fluffy. Add eggs one at a time, then the vanilla and pumpkin, mixing after each addition until well combined.

Add the dry ingredients to the wet ingredients in three additions, mixing after each one. Scrape into the prepared pan.

Bake until a skewer inserted in the center of loaf comes out clean, 40-45 minutes.

Remove from oven and allow to cool at least 10 minutes in the pan before transferring to a cooling rack.

Store at room temperature for up to three days or in the freezer for up to three months.

PREP OPTIONS:

The night before: Whisk together dry ingredients.

Chocolate & Butternut Squash Breakfast Breadmakes 1 9” x 5” loaf

Since this recipe contains both baking soda and baking powder, either Dutched cocoa or natural cocoa will work fine. I especially love using black cocoa, as it makes it taste a bit like an Oreo cookie. And by adding hidden butternut squash, all

the goodness of vegetables gets thrown in too. A healthy Oreo for breakfast? Yes, please!

1 1/2 cups spelt or whole

wheat flour


1 teaspoon baking soda

1 teaspoon baking powder

1 teaspoon sea salt

1/4 cup butter, softened

1/3 cup yogurt, plain or

vanilla

1/4 cup sour cream

1 cup evaporated cane sugar

2 eggs

1 1/2 teaspoons vanilla

extract

3/4 cup butternut squash

purée or pumpkin purée


WEEK 4: LUNCH 1

Stir chopped chicken, apples, celery, grapes, and mayonnaise together in a medium-sized bowl.

Taste and adjust seasoning with salt and pepper. Add parsley if desired.

Sprinkle with chopped nuts.

Serve on lettuce leaves and cucumber coins.

Store in the refrigerator for up to two days.

PREP OPTIONS:

The night before: Cook chicken. Dice celery and grapes. (Due to the oxidation rate of apples, they are best chopped just before mixing.)

Waldorf Chicken Saladmakes approximately 4 lunch servings

This is just as delicious with tuna - if that makes things even quicker.


and finely diced

2 small apples, diced

(peeled or unpeeled)

2 stalks celery, finely

chopped

20-ish seedless grapes,

halved

1/4 cup mayonnaise, more

as needed

salt and pepper (added

liberally to taste)

sprinkle of fresh parsley

(optional)

1/4 cup walnuts or pecans,

coarsely chopped

To serve:

lettuce leaves

cucumbers, sliced


WEEK 4: LUNCH 2

Combine beans, rice, olive oil, and seasonings in a medium saucepan and stir well.

Heat over medium heat, stirring occasionally, until fully warmed. Sprinkle with cheese, if desired.

Store in the refrigerator for up to 3 days or in the freezer for up to three months.

PREP OPTIONS:

Two nights before: Cook rice. Set beans to soak if starting with dry beans.

The night before: Shred cheese. Cook beans.

Rice & Beans Bowlserves 4

This recipe is lovely for lunch because it’s so quick and so flexible. Adjust any quantity to taste!

1 1/2 cups cooked black

beans (1 can)

1 1/2 cup cooked rice

1 tablespoon olive oil

Sprinkle each of chili

powder and salt

shredded cheese (optional)

To serve:

salsa

avocado

sour cream


WEEK 4: LUNCH 3

Bring a large pot of water to a boil over high heat. Add in the broccoli florets and boil for 1-2 minutes. Remove the broccoli from the water and run under cold water to stop the cooking process. Set in a colander and allow to drain well.

Meanwhile, make the dressing. Place peanut butter, rice wine vinegar, soy sauce, honey, and sesame oil in a small bowl and whisk until well combined. Add hot water, if necessary, to make it whisk-able. When the mixture is smooth, set aside.

Place the drained broccoli and the kale in a large bowl and pour half of the dressing over. Toss to coat well. Add more dressing to taste, tossing after each addition.

Garnish with the green onions, peanuts, and sesame seeds, if using.

Serve immediately.

PREP OPTIONS:

Two nights before: Make dressing.

The night before: Cook broccoli. Chop kale. Chop green onions.

Asian Kale & Broccoli Saladserves 4

1 large head broccoli, cut

into small florets

4-5 curly kale leaves,

destemmed and finely

chopped

1/2 cup thinly sliced green

onions

1/2 cup peanuts or cashews

2 tablespoons toasted

sesame seeds (optional)

For the dressing:

1/4 cup peanut butter

1 tablespoon rice wine

vinegar

1 tablespoon soy sauce

1 tablespoon honey

1/2 teaspoon sesame oil

1-2 tablespoons hot water,

to thin the sauce if needed


WEEK 4: DESSERT

Preheat the oven to 400°F. Set aside an oven-proof skillet or baking dish just large enough to hold all the apples comfortably.

FIRST, CHOP THE NUTS AND PREPARE THE SPICED BUTTER. To make the butter, mash the spices and butter together using a fork until the mixture is well-mixed and the spices are evenly distributed. Set both the nuts and the spiced butter aside.

TO MAKE THE APPLES, PREP EACH APPLE: Keeping the apples intact, remove the cores and trim about a 1/2-inch slice from the bottom of each apple so they sit flat. Place the apples in the reserved dish.

Fill the cavity of each apple about three-quarters full with chopped nuts. Pour a little bit of the maple syrup over the nuts, then top generously with spiced butter, smooshing it into the cavity if the butter is at room temperature and placing in cubes if the butter is cold.

When all the apples are stuffed, pour the remaining maple syrup over the apples. Apples may be baked immediately or reserved in the refrigerator for up to 24 hours before baking. If baking from the refrigerator, add the dish to the oven as it preheats to reduce the likelihood of breakage.

Bake until tender, 40-50 minutes.

Serve hot or warm.

PREP OPTIONS:

Two nights before: Chop the nuts.

The night before: Prepare the spiced butter.

Maple Baked Applesserves 6

Baked apples are a healthier, delicious dessert and simple to make. This recipe is actually a great one to get kids involved in meal prep, as even young children can prepare the butter and stuff the apples. And the maple flavor takes it to new heights!

6 large apples

4 oz walnuts or pecans,

finely chopped, about 3/4

cup

1 cup maple syrup

For the spiced butter:


1 tablespoon ground

cinnamon

1/2 teaspoon ground

nutmeg (optional)

1/4 teaspoon ground

cardamom (optional)


(optional)


WEEK 5: DINNER 1

Heat the oil in a deep pot over medium heat until shimmering. Add the onions and sauté until the onions have browned but are not burned, stirring frequently, 10-12 minutes. Stir in paprika.

Add beans with broth, rice, and salt, stirring to combine well.

Reduce heat to medium-low and cook until everything is heated and flavors have mingled, 8-10 minutes. The final dish should not be soupy, so add more rice, if necessary. (If you’re in a hurry, you can truncate this and serve as soon as everything is heated through.)

If serving with scrambled eggs, scramble eggs while the casamiento heats.

Adjust seasonings and serve.

Store rice and beans (not eggs) in the refrigerator for up to three days or in the freezer for up to one month.

PREP NOTES:

Two nights before: If using dry beans, begin soaking them now.

The night before: Cook beans. Cook rice, if not already on hand.

Casamientoserves 4-6

This “marriage” of rice and beans is simple but soul-satisfying, especially when served with eggs. In El Salvador, this is often served for breakfast as well as dinner. As for cooking fat, lard is still traditional in El Salvador, but at home, my

favroite blend is one-third lard or avocado oil, one-third butter, and one-third bacon grease. YUM!

1/4 cup lard, bacon grease,

butter, and/or olive oil

1 white onion, chopped

1/2 teaspoon paprika

3 cups cooked black beans +

1 cup of its cooking liquid (2

cans WITH the liquid)

2 cups cooked white rice

1 teaspoon sea salt, more as

desired

Eggs (about two per person)


WEEK 5: DINNER 2


Line a rimmed baking sheet with parchment paper or aluminium foil. (If foil, rub lightly with avocado or olive oil.) Place fish on baking sheet.

Mix the chili powder, oregano, and salt, then sprinkle over all pieces of fish. Cook for 5-7 minutes until the fish flakes but is still moist.

Meanwhile, melt butter in small saucepan and hold at the ready over very low heat. When fish is ready to remove from the oven, increase heat to medium-high, then add cumin and lime juice and cook until fragrant and bubbly, 30-60 seconds.

Remove fish from oven and place on top of the cooked lentils. Drizzle butter mixture over each piece.

How to Make Lentils

Place the lentils into a fine-mesh strainer and remove any shriveled lentils, debris, or pebbles. Thoroughly rinse under running water.

Transfer the rinsed lentils to a saucepan and add the water. Do not add salt during this step.

Bring the water to a rapid simmer over medium-high heat, then reduce the heat to medium-low and maintain a very gentle simmer. Cook, uncovered, until the lentils are tender, 20-35 minutes. Add water as needed to make sure the lentils are just barely covered.

When the lentils are tender, strain the lentils. Return to the pan and stir in the salt.

To serve, spoon lentils onto each plate and place the fish on top.

Store lentils in the refrigerator for up to one week.

PREP NOTES:

The night before: Make the lentils.

The morning of: Remove fish from freezer, if necessary.

Southwestern Baked Fish with Lentilsserves 4-6

If you don’t want to make lentils, sautéed greens also make a great bed for the fish.

2 pounds white fish fillets,

any variety

1 teaspoon chili powder

1⁄2 teaspoon dried oregano,

parsley, or cilantro

1⁄2 teaspoon salt

For the butter sauce:


1⁄4 teaspoon cumin

juice of 1 lime

For the lentils:

2 cup firm-fleshed lentils,

such as green, French

Dupuy, or black Beluga

lentils

4 cups water



WEEK 5: DINNER 3


Crack the eggs into a large bowl, pour in the cream, and beat well. Whisk in the salt and chives.

Melt the butter in an oven-proof skillet over medium-low heat. When it stops bubbling, tilt the pan so the butter covers the bottom of the pan, then pour in the egg mixture. Sprinkle on all the bacon.

Let the eggs cook, undisturbed, for 5 minutes, or until the bottom is cooked through but the top is still liquid.

Transfer the skillet to the oven and bake until the eggs have set completely and the top has begun to brown, 10-15 minutes. Invert the frittata onto a plate.

Serve hot.

Store in the refrigerator for up to 3 days.

PREP NOTES:


The night before: Snip chives.

Herb & Bacon Frittataserves 4-6

If you place this in the refrigerator to chill instead of serving it, it makes a quick, scrumptious breakfast too!

14 eggs

1/4 cup heavy cream

1 teaspoon sea salt

1/3 cup snipped fresh chives

or green onion tops


1/2 lb bacon, cooked


WEEK 5: DINNER 4

Preheat oven to 300°F. Cut the butter into tablespoon-size pats, then cut each pat in half.

Place thighs skin side up in a baking dish and place a half-pat of butter on each piece, then sprinkle with the salt and pepper. Cover with a lid or aluminum foil.

Roast for 1 hour, then increase temperature to 425°F and remove cover, then roast for another 15-20 minutes.

During the last few minutes of roasting, sauté greens or your preferred vegetables and set aside to have at the ready.

Remove from oven and let chicken rest for 5-10 minutes before serving.

PREP OPTIONS:

The night before: Place chicken in baking dish and top with butter, salt, and pepper, then cover and refrigerate. Chop vegetables, if needed.

Simple Roasted Chicken Thighsserves 4-6

These simple roasted chicken thighs go very well with a large portion of sautéed vegetables, especially sautéed greens. They’re super-simple and require very little hands-on time, but you’ll want about 1 1/2 hours to let them cook.

8 chicken thighs, bone-in

and skin-on

4 tablespoons butter, cold

1 teaspoon sea salt



WEEK 5: DINNER 5

Bring a full pot of water to a rolling boil over high heat, then add the pasta and cook until al dente, 7-10 minutes or according to the package directions. Before draining, ladle out 1/2 cup water and reserve.

(If you have cooked the pasta ahead, merely run the pasta under very hot water to reheat or dunk in boiling water and use any hot water for the sauce.)

Meanwhile, whisk together the eggs and Parmesan and set aside.

When the eggs and cheese are mixed, cook the bacon. Heat a second large pot or high sided skillet over medium heat until a drop of water dances on its surface, then add the uncooked bacon pieces. Cook until crisp, 7-8 minutes, stirring occasionally. Remove bacon and drain excess fat, but leave at least 1 tablespoon.

Add garlic and sauté until fragrant, 30-60 seconds, then reduce heat to low and - working very quickly - stir in drained pasta, stirring to coat, then add the egg-cheese mixture and toss again. Add reserved pasta water one tablespoon at a time until desired consistency is reached. Season with salt and pepper, if desired, and top with bacon.

Garnish with parsley, if desired, and serve immediately.

PREP OPTIONS:

The night before: Cook pasta, if desired. Chop parsley.

Spaghetti Carbonaraserves 4-6

This might just be my husband’s favorite pasta dish, second only to lasagna, of course. Even though I myself am a very casual cook, meaning I tend to measure in pinches and dashes when I’m cooking at home rather than in teaspoons and tablespoons as when I’m testing and developing recipes, but in this case, I’m allowing the salt and pepper to be listed “to

taste,” merely because the Parmesan cheese can be quite salty, so even salt-lovers may not want to add much more.

1 lb spaghetti or other long

noodles

3 large eggs

6 oz Parmesan cheese,

grated, about 3/4 cup

1/2 lb bacon, chopped into

1-inch pieces


salt & pepper, to taste

For garnish:

Sea salt and freshly ground

black pepper, to taste

2 tablespoons chopped

fresh parsley leaves



Place beef in the slow cooker, followed by all other ingredients. Cook on high for 6-7 hours or on low for 8-9 hours.

A few minutes before you’re ready to serve, shred the beef with two forks and pour over 1/2 - 1 cup of juices from the slow cooker to moisten.

Serve wrapped in corn tortillas or over rice with extra broth from the slow cooker.

Store shredded beef in the refrigerator for up to three days or in the freezer for up to three months.

PREP NOTES:

The night before: Chop vegetables. Cook rice for serving, if desired.

Slow Cooker Ropa Viejaserves 4-6

This simplified Cuban classic is a satisfying meal no matter when you make it.

3 lb beef roast


tomatoes (2 cans)


strips or rings

1 large sweet onion, diced



1 teaspoon balsamic vinegar


heavy dash of pepper

1 bay leaf


WEEK 5: BREAKFAST 1

Preheat oven to 350°F. Generously butter a jumbo muffin tin or small ramekins.

Crack one egg into each ramekin or jumbo muffin hole and gently pierce each yolk. Sprinkle with salt and pepper.

Bake the eggs until set, 12-15 minutes. Slide eggs out of ramekins and let cool slightly.

Meanwhile, slice open the English muffins. On one side of the muffin, place one slice of cheese, followed by 3 slices of ham, the egg, and the top of the English muffin.

Wrap each sandwich tightly in parchment paper, foil, or plastic wrap. Place in a large, air-tight container and store in the freezer for up to three months.

TO REHEAT, remove the wrapping and place in a 350°F oven for 4-7 minutes until the sandwich is hot and the cheese is melty.

PREP OPTIONS:

Two nights before: Cook bacon or sausage patties, if using.

The night before: Bake eggs.

Freezer Breakfast Sandwichesmakes 1 dozen sandwiches

Bacon and sausage patties work well in these too! Just precook them ahead of time and you’ll be ready to roll.

12 large eggs

Salt & pepper, to taste

12 English muffins

12 slices cheddar cheese

24 slices deli ham


WEEK 5: BREAKFAST 2

In a large bowl, whisk the eggs, then stir in the milk, vanilla, cinnamon, sugar, and rum. Mix well.

Add the bread cubes, pressing them into the egg-milk mixture, and let sit for 15-20 minutes.

Meanwhile, very liberally coat the slow cooker insert with butter.

After the bread cubes have soaked, pour the entire mixture into the slow cooker insert.

Cook on low for 4-8 hours. (It’s typically done after four, but longer won’t hurt it.)

PREP OPTIONS:

Two nights before: Cube bread and let dry, if necessary.

Slow Cooker Bread Puddingserves 6

This is lovely for busy morning and lazy mornings alike!

7-8 cups stale bread cubes

4 cups whole milk

5 eggs



3/4 cup unrefined cane

sugar or maple syrup

3 tablespoons rum

(optional)


WEEK 5: BREAKFAST 3

Preheat oven to 275°F. Line a rimmed baking sheet with parchment paper and set aside.

In a large bowl, combine the oats, wheat bran, and coconut. Mix well.

In a small bowl, whisk together the coconut oil, honey, vanilla, and cocoa powder. Whisk until the mixture is completely smooth.

Pour the coconut oil-honey mixture over the rolled oats and stir until the oats are coated well. Mix in the dark chocolate pieces.

Spread the mixture evenly on the prepared baking sheet.

Bake for 45 minutes, stirring twice as it bakes.

Remove from the oven and let the cereal cool completely on the baking sheets, then store in an air-tight container at room temperature for up to 1 month or in the freezer for up to 6 months.

PREP OPTIONS:

The night before: Combine oats, wheat bran, and coconut. Chop chocolate.

Homemade Chocolate Cerealmakes approximately 12 cups of cereal

Making your own homemade cereal is, perhaps surprisingly, one of the best ways to cut out processed food in your family’s diet. This recipe is super-simple and can bake while you do the dishes or clean up after dinner. It’s a yummy way to start

the morning, for sure!

6 cups rolled oats

1 cup wheat bran or wheat

germ

1 cup unsweetened

shredded coconut (optional)

3/4 cup coconut oil, melted

3/4 cup honey



2-3 oz dark chocolate,

chopped


WEEK 5: LUNCH 1

Place all ingredients in a medium bowl and mix well.

To serve, spoon onto leaves of lettuce and eat with crackers, bread, or like a taco using the lettuce as a wrap.

Store in the refrigerator for up to three days.

PREP OPTIONS:

The night before: Cook chicken.

Tearoom Chicken Saladserves 4

This can be made up to 24 hours in advance, so it’s a great option for a fast lunch.

2 cooked chicken breasts,

minced

2 stalks celery, minced

1/2 red onion, minced

1 tablespoon fresh or dried

tarragon or dill


as needed

1 teaspoon Dijon mustard

Salt and pepper, to taste

For serving:

lettuce leaves


WEEK 5: LUNCH 2

Place cold lentils and cold shredded meat in a bowl, then pour 1/2-1 cup of the steaming liquid over to heat.

Sprinkle with salt and pepper to taste.

Add sautéed greens, if desired.

Pork & Lentil Bowlper 1 serving

This recipe is specifically to make use of large portions from other recipes and stretch those meals. If you haven’t made the pulled pork (or ropa vieja) or have extra lentils leftover from the Southwestern Baked Fish, then skip this recipe.

1/2 cup cooked lentils

1/2 cup shredded Pulled

Pork or Ropa Vieja

reserved cooking liquid

from the pulled pork or

Ropa Vieja, heated until

steaming


WEEK 5: LUNCH 3

Place lettuce in a large bowl and toss with a liberal amount of ranch dressing.

Add all remaining ingredients except tortilla chips and toss again.

Top with crumbled tortilla chips.

Serve immediately.

PREP OPTIONS:

Two nights before: Make homemade ranch dressing, if desired.


Fiesta Chopped SaladServes 4-6

If you’d like to extend this meal, serve spinach quesadillas (found in Week 2) or refried beans on the side.The recipe for homemade ranch dip can be found in the family theme dinner section of this menu plan.

1 head of lettuce, any

variety, washed and

chopped

1/2 cup fresh or frozen corn

2-3 tomatoes, chopped

1 red, yellow, or orange bell

pepper, chopped

1 cup cooked black beans

1 large avocado, diced

1/2 a medium red onion,

minced

1/2 cup black olives

2-3 handfuls tortilla chips,

crushed (optional)

Ranch-style dressing


WEEK 5: DESSERT

Preheat the oven to 350°F. Butter a 9” x 13” inch baking dish and set aside.

Set dates aside to soak. Place dates in a small bowl and cover with warm water. Let soak for 10-30 minutes, then drain, reserving the date water.

In a small bowl, combine the flour, cocoa powder, and salt. Set aside.

Place the chocolate in a heavy-bottomed saucepan and melt over medium-low heat, stirring frequently. When the chocolate is half melted, add the coconut oil and continue to melt until both are completely liquid. Whisk together and cool slightly.

Place the drained dates, the banana, and 2 tablespoons of the date water in a food processor or blender and purée until smooth. Add another tablespoon of water if necessary.

In a large bowl, combine the maple syrup, eggs, and vanilla. Scrape in the date-banana mixture and the chocolate-coconut oil mixture. Stir to combine well.

Add the flour mixture to the bowl and mix well. Add date water 1 tablespoon at a time if the mixture is super-stiff. Scrape the batter into the prepared baking pan.

Bake for 24-27 minutes, or until a toothpick inserted in the center comes out almost clean. Be careful not to overcook them or they will be dry.

PREP OPTIONS:

The night before: Combine flour, cocoa powder, and salt, if desired.

Maple-Date Browniesserves 4-8

If you don’t have access to unsweetened chocolate, use a chocolate that has at least 85% cacao content.

1 1/4 cups white whole

wheat flour



6 ounces unsweetened

chocolate

2/3 cup coconut oil

4 dates, coarsely chopped

1/2 ripe banana

1 cup maple syrup

4 eggs



WEEK 6: DINNER 1

In a large pot, melt coconut oil over medium heat until shimmering, then add the half of the chopped chicken and sauté until well-browned and no longer pink, 3-4 minutes. Remove from the pot and repeat with remaining chicken. Cover and reserve.

Add more coconut oil to the pot, if necessary, then add the onion and carrots and sauté just until the onion is translucent, 2-3 minutes. Add the garlic, ginger, and curry paste and sauté until fragrant, 30-60 seconds, then return reserved chicken to the pot.

Stir in coconut milk, stirring to loosen any stuck-on bits on the bottom of the pan, then increase heat to medium-high and add chicken stock. Bring to a steady simmer.

While waiting for the stock to simmer, bring 2 quarts water to a boil over high heat in a separate pot. Remove pot from heat, add rice noodles, cover, and let sit until cooked through, 5-6 minutes. Drain, rinse, and reserve.

When the chicken stock simmers, toss in bell pepper pieces and simmer until slightly softened, 2-3 minutes. Add cabbage pieces and continue to simmer until softened, 2-3 minutes.

Taste and add salt, if necessary. (Every batch of stock is different, so taste before seasoning!)

Add reserved noodles and stir to heat through.

Serve immediately with cilantro and lime wedges.

PREP OPTIONS:

Two nights before: Make chicken stock, if desired.

The night before: Cook noodles, drain, and refrigerate. Cook chicken. Chop vegetables.

Thai Cabbage Stewserves 4-6

Don’t be fooled! Despite its seemingly long ingredient list, this stew is very easy andthese simple Thai flavors combine to make a delicious one-pot supper.

2 tablespoons coconut oil

2 lb chicken thighs or

breasts, chopped into bite-

sized pieces

1 onion, chopped


finely diced



peeled and sliced into thin

matchsticks

3 tablespoons red Thai curry

paste

1 1/2 cups coconut milk

(1 can)

6 cups chicken stock

1 red bell pepper, thinly

sliced and chopped into

1-inch lengths

1/2 head Napa cabbage,

chopped into 1-inch pieces

sea salt, if necessary

For the noodles:

2 quarts water

1/2 lb thin rice noodles

For serving:

chopped cilantro

lime wedges


WEEK 6: DINNER 2

Preheat the oven or grill to 375ºF.

Place the lemon juice and garlic in a saucepan over medium heat until the lemon juice reduces by about half. Add in the butter, reduce heat to medium-low, and allow the butter to melt.

Meanwhile, place each fillet on a piece of parchment paper or aluminum foil large enough to fold over and seal. (If you’re grilling, you’ll need to use foil.) Use one piece per fillet.

Drizzle the salmon with the butter sauce, then sprinkle liberally with salt, pepper, and dried herbs.

Now create your pouch. Fold the paper or foil over and tightly roll and tuck the ends under so it forms a tight seal all the way around.

Bake the salmon until firm, 15-18 minutes. Cut open the top of the pouch and allow the fish to broil under the broiler for 2-3 minutes or by returning to the grill, keeping an eye on it so the fish does not burn.

Remove from oven. Sprinkle with parsley to serve.

Serve with rice, potatoes, lentils, or sautéed vegetables.

PREP OPTIONS:

Two nights before: Make side dish, if desired.

The night before: Juice lemon and grate garlic; combine. Chop parsley.

Lemon & Garlic Butter Salmonserves 4-6

This salmon is baked in in parchment paper or foil pouches, which keeps it incredibly moist - and delicious. This is one of my favorite recipes from a restaurant where I used to work and it regularly appears on my own family’s meal plan.

2 pounds salmon fillets

juice from 1 large lemon,

about 1/4 cup


4 tablespoons cold butter,

cubed

Salt and pepper, for

seasoning

1 teaspoon dried dill OR

Italian seasoning

1 tablespoon chopped

parsley, for garnish

(optional)


WEEK 6: DINNER 3

About 6-12 hours before cooking, place lentils in a large pot with the vinegar and cover with water at least 1-inch above the lentils. Let sit until you’re ready to cook, then drain and rinse.


Place soaked lentils in an oven-safe casserole dish with a lid, such as a Dutch oven. Add all remaining ingredients and stir. You may set the dish aside to bake later in the day or bake immediately.

To bake immediately, bake until lentils are tender, 60-90 minutes.

To bake later in the day, set the Dutch oven in the refrigerator until baking time, then set in the oven as it preheats and bake until lentils are tender, 80-90 minutes.

Serve over rice, with flatbread, or crusty bread.

PREP OPTIONS:

The night before: Set lentils to soak.

Honey Baked Lentilsserves 4-6

This recipe calls for soaking the lentils, which enhances their flavor, their cook time, and their nutritional value.However, if you are in a dither and the soaking time doesn’t happen, no worries - just skip the vinegar and add an

additional 10-15 minutes on the cook time.

Also, do note that while this doesn’t have much hands-on time, you will need to assign this dish to a night when you have an hour or two to let them cook. You may, however, prep the dish in its entirely up to 12 hours before baking.

1 cup firm lentils (brown,

green, black caviar, etc)

2 tablespoons white OR

apple cider vinegar

1 small onion, chopped

1 clove garlic, grated

scant 1/4 cup honey OR

maple syrup

2 tablespoons soy sauce

2 tablespoons butter OR

olive oil

1/2 teaspoon fresh OR

ground ginger

2 cups water OR chicken

stock




WEEK 6: DINNER 4

Heat oil or butter in a large sauté pan over medium-high heat until shimmering (or the butter’s foaming has subsided). Add chicken pieces and generously sprinkle over salt and pepper. Cook until the chicken is browned, about 5 minutes, stirring occasionally.

While the chicken is cooking, make the sauce. In a small bowl, whisk together all ingredients until combined. Set aside.

Once the chicken is browned, add the broccoli and stir to combine. Continue cooking until the broccoli is bright green, 2-3 minutes. Pour in the soy sauce mixture and stir, then cook until the sauce has thickened, about 1 minute.

Serve by itself or over rice, then garnish liberally with scallions and sesame seeds.

PREP OPTIONS:

The night before: Mix the sauce ingredients together in a jar; shake well before pouring over stir-fry. Chop chicken. Break broccoli into florets, if needed. Chop scallions.

Quick Chicken & Broccoli Stirfryserves 4

Fresh ginger in this recipe is preferable, but for the sake of efficiency, dried ginger is an equally good choice.

4 chicken breasts or 8

thighs, skinned and cut into

1-inch pieces (about 1 1/2

lbs)


butter

salt and pepper, for

seasoning

1 lb frozen or fresh broccoli

(about 2 heads, florets only)

1 bunch scallions or green

onions, thinly sliced

2 tablespoons sesame seeds

Sauce:

1/2 cup soy sauce

1/4 cup rice wine vinegar

1/3 cup honey


4 garlic cloves, grated




2 tablespoons sesame oil


WEEK 6: DINNER 5

Preheat the oven to 275°F. Have a 9” x 13” baking dish at the ready.

First, make the sauce. Whisk together the tomato paste and honey until smooth, then stir in the remaining ingredients. Set aside.

Place the steaks in the baking dish and sprinkle with salt and pepper. Scatter the onion and pepper rings over the surface, then pour the sauce evenly over the top.

Cover with foil, then bake until the steaks register between 100°F and 105°F, 25-40 minutes. Increase the oven to 425°F, remove the foil, and continue to bake until the meat and the vegetables brown slightly and the meat reaches your desired doneness, 15-35 more minutes. Serve with mashed potatoes or rice.

For an even more flavorful steak:

I’ve recommended baking in the oven WITH the sauce because it’s simplest and the most hands-off. However, if you want an even more flavorful steak, here’s how:

Whisk together the sauce and set aside. Set the onion and pepper rings at the ready. Meanwhile, preheat the oven to 275°F. Line a rimmed baking sheet with aluminum foil (for easy clean-up) and place a wire rack on it - if possible - so the meat is not touching the tray.

Bake uncovered until the internal temperature is between 95°F and 100°F, then remove from the oven and heat a heavy-bottomed or cast iron skillet over high heat, adding ghee or other high-temperature fat so it melts as the pan heats. When hot, add the steaks to the pan without crowding and sear until crusted and brown, about two minutes per side.

Remove seared steaks to a plate and cover with foil while you cook the sauce. Reduce heat to medium and add the onions and peppers to the pan. Sauté until soft but not browned, 3-4 minutes, then add the sauce and cook until the flavors meld, 7-10 minutes.

Plate the steaks and spoon sauce over each.

PREP OPTIONS:

Two nights before: Make mashed potatoes or rice, if desired.

The night before: Make the sauce. Chop the onion and peppers.

Spanish Steaksserves 4-6

These Spanish-inspired steaks are succulent and flavorful. Feel free to prepare them entirelythe night before, cover with foil, and just place in the oven when you’re ready to bake.

6-8 steaks, about 4 oz each

and about 1 1/2-inches thick

1 large onion, sliced into

rings

1 green bell pepper, sliced

into rings

1 red bell pepper, sliced into

rings

1 yellow bell pepper, sliced

into rings

1 orange bell pepper, sliced

into rings

For the Sauce:

3/4 cup tomato paste

1/3 cup honey

1 1/2 cups diced tomatoes (1

can)

1/2 cup apple cider vinegar


1 tablespoon Worcestershire

sauce

1 teaspoon paprika

(optional)

1 teaspoon sea salt




TO MAKE THE MEATBALLS: Preheat oven to 400°F. Line a large baking sheet with aluminum foil or parchment paper and set aside.

Place the torn bread in a medium bowl and pour over the soda water and the cream. Mash gently to make sure all the bread has contact with the liquid, then let sit for 20 minutes to soften. After 20 minutes, dump the bread mixture into a food processor and blend to a somewhat smooth paste. If your bread was particularly dry and the mixture will not become smooth, feel free to drizzle in another 2-3 tablespoons of any of the liquids listed to create the paste.

Meanwhile, place the meats, onion, eggs, salt, and pepper into a very large mixing bowl. With your hands, mash the mixture together until you’ve created an entirely homogenous mixture. Add in the bread paste and mix again well.

Roll the meat mixture into 1 1/2-inch balls and place on the baking sheet. Bake each batch for 20-25 minutes until no longer pink in the middle. Place finished meatballs aside to cool. (To serve immediately, set aside and reserve hot while you make the sauce.)

TO SERVE IMMEDIATELY, place all sauce ingredients in a heavy-bottomed saucepan, along with 2 tablespoons cornstarch. Whisk well, then heat over medium-high heat, stirring frequently, until thickened.

TO FREEZE, allow meatballs to cool completely, then set on a baking sheet and freeze. Once frozen, divide between 2 freezer-safe containers and divide the sauce equally between the containers. Store in the freezer for up to 3 months.

TO MAKE THE SAUCE: Whisk together all ingredients and set aside ready to pour into the freezer containers.

TO PREPARE IN A SLOW COOKER: Place the frozen meatballs and sauce in your slow cooker. Cook on low for 6-8 hours or on high for 4-5 hours. Serve over rice and/or steamed vegetables.

PREP OPTIONS:

Two nights before: Make meatballs. Bake meatballs and set aside to freeze.

The night before: Make rice, if desired. Whisk together sauce.

Apple Glazed Meatballsserves 4-6 for two meals // makes approximately 4 dozen 1 1/2-inch meatballs

When made ahead and then slow-eooked, these sweet, zesty meatballs are ready to eat when you walk in the door.

For the meatballs:

1/4 pound of day-old

sourdough bread, torn into

large chunks (about 3 thick

slices)

1/2 cup soda water,

carbonated water, lager, or

very bubbly water kefir

1/4 cup heavy cream

1 pound ground beef

1 pound ground pork or beef

1 medium onion, grated or

minced very finely

2 eggs

1 teaspoon sea salt

1 teaspoon black pepper

For the sauce:

3 cups apple juice or

applesauce

3/4 cup soy sauce


sugar

1 tablespoon molasses



tablespoon ground ginger

For garnish:

green onions, minced


WEEK 6: BREAKFAST 1

First prep any add-ins you desire. Set aside and have at the ready.

When you’re ready to make the breakfast burritos, melt the butter over medium heat in a large skillet or deep pot. Meanwhile, beat together the eggs, cream, salt, and pepper.

When the butter begins to bubble vigorously, add the eggs and stir to scramble. When the eggs are set, stir in the prepared add-ins and the cheese. Stir and continue to cook until cheese is melted, 1-2 minutes.

To make the burritos, place one tortilla on your work surface, then spoon about 1/2 cup of the mixture onto the bottom half of the tortilla, leaving the edges clear. Fold the bottom portion of the tortilla straight up over the eggs. Fold the sides in, then - holding the sides in place and keeping the tortilla as tight around the eggs as possible - roll the tortilla up to create a tidy little package.

Wrap tightly in foil, then repeat with the remaining tortillas.

Place all burritos in an air-tight bag or container in the freezer for up to two months.

TO SERVE: If desired, move burritos from freezer to refrigerator the night before to expedite reheating. Bake burritos (still wrapped in foil) in a 350°F oven until heated through, about 10-15 minutes if thawed and 20-22 minutes if still frozen. Times will vary depending on the size of your burritos.

Serve with salsa and sour cream, if desired.

PREP OPTIONS:

Two nights before: Prep desired add-ins: cook bacon, cook sausage, set black beans to soak if starting from dry beans, bake potato.

The night before: Shred cheese. Prep desired add-ins: chop bell pepper, sauté mushrooms, mince chives.

Freezer Breakfast Burritosmakes 18-24 burritos, depending on the number of add-ins you use

These make breakfast as simple as grabbing a burrito out of the freezer and heating it up!


12 eggs


water

generous dashes of sea salt

and black pepper


(approx. 2 cups)

18-24 8” or 10” flour tortillas

Optional add-ins:

1 lb bacon or ham, cooked

and minced

1 lb breakfast sausage,

cooked and crumbled


1 red bell pepper, diced


sauteed

2-3 tablespoons chives,

minced

1 cooked potato, diced

These optional add-ins are not included on the ingredient checklist, so be sure to add the ones you’re using to the list!

Y


WEEK 6: BREAKFAST 2


In a large, oven-proof skillet, melt the butter over medium heat until bubbling. Add the onion and sauté until soft, 2-3 minutes. Add the broccoli florets and continue to sauté until bright green and very tender, an additional 4-5 minutes.

Meanwhile, grate the potato and set aside. Beat the eggs in a large bowl, then whisk in the cream, water, salt, and pepper. Once mixed, stir in the potato shreds.

When the broccoli is softened, add the egg mixture to the pan and cook, without stirring, until the edges are well set, 4-6 minutes.

Move the skillet to the preheated oven and cook until the center is set, 18-25 minutes depending on the thickness of the eggs and width of your pan.

When set, remove from the oven and let sit for 3-5 minutes, then gently loosen edges and invert onto a plate. Slice into wedges and serve.

PREP OPTIONS:

Two nights before: Cook potato.


Broccoli and Potato Frittataserves 4-6

This can be made fresh in the morning to serve hot or can be made ahead and served cold. It’s delicious both ways!



1 small head broccoli,

chopped (about 2 cup

florets)

12 eggs

3/4 cup cream

1/4 cup water



1 large cooked potato,

grated into large shreds OR

1 cup hash browns

To serve:

parsley, chopped


WEEK 6: BREAKFAST 3

THE NIGHT BEFORE: Have a 9” x 13” baking pan at the ready. Place butter in a large, wide skillet and melt over medium heat until bubbling. Add the apples and sauté until slightly softened and beginning to brown, 5-7 minutes. Add the sugar and spice mixture and continue to cook until the sugar begins to caramelize, another 2-4 minutes.

Scrape into the prepared pan, distributing the apples evenly, and place in the refrigerator until morning.

IN THE MORNING: Place the pan in the cold oven, then turn oven on to preheat to 400°F.

Meanwhile, whisk together the pancake mixture. Place flour in a large bowl and make a well in the center. Crack eggs into the well and whisk lightly with a fork, then add the vanilla and milk and whisk again, then slowly whisk in the flour starting from the center.

Once the mixture is smooth and the oven is preheated, pour the pancake mixture over the apples and bake until puffy and golden brown, 25-35 minutes.

Serve with maple syrup, if desired.

PREP OPTIONS:

The night before: Make sugar & spice mixture. Make caramelized apple mixture.

Caramelized Apple Oven Pancakeserves 4-6

Making pancakes on the stovetop can be a laborious task when cooking for multiple people, but this oven pancake gives the satisfaction of pancakes without being tied to the stove.

1/4 cup butter

5-6 small tart apples, thinly

sliced (peeling is optional)

Sugar & spice mixture:

1/4 cup sucanat or


1 teaspoon ground

cinnamon

1/2 teaspoon ground

nutmeg


Pancake mixture:

1 1/2 cup spelt or whole

wheat flour

6 eggs


1 1/2 cups milk


WEEK 6: LUNCH 1

Have a 12-ish by 12-ish square of aluminum foil at the ready.

Lay one tortilla flat on your work surface and spoon 1/4-cup of refried beans onto the lower half of the tortilla.

Sprinkle with cheese, then roll the tortilla up by folding the bottom edge over the refried beans, then folding in the sides so their sides are perpendicular to the bottom of the burrito. Fold the sides over one more time, a little like you were folding a paper airplane, so that the sides are now slightly pointed towards each other at the top. Holding the sides as you roll, roll up the burrito as tightly as you can.

Place seam-side down on one corner of the foil, then roll up the foil, tucking in the sides as you go just like you just did with the burrito.

When you’re finished preparing all 24 burritos, either place in the freezer for future meals OR heat burritos (wrapped or unwrapped) in a 350°F oven for 7-9 minutes or until hot. Store for up to two months.

TO SERVE FROM FROZEN: Heat wrapped burritos in a 350°F oven and bake for 18-22 minutes or until very hot.

PREP OPTIONS:

The night before: Shred cheese.

Freezer Bean & Cheese Burritosmakes 2 dozen

These make for super-quick meals - just grab and bake!

2 dozen 8” or 10” tortillas

6 cups refried beans (4 cans)

1 pound cheddar, colby,

or pepper jack cheese,

shredded


WEEK 6: LUNCH 2

In a large pot, bring the stock to a boil over high heat. Reduce heat slightly and add the sausage, soy sauce, ginger, garlic, pepper, and frozen peas.

Simmer until sausage is well-heated and flavors have blended, 10-15 minutes.

Meanwhile, whisk the eggs well in a medium bowl, preferably one with a pouring spout.

When you’re ready to serve, reduce heat to low and as soon as the simmering stops, drizzle the eggs into the broth in a single stream while stirring constantly. Cook until eggs are cooked through, about 1 minute.

Remove from heat and serve immediately.

PREP OPTIONS:


The night before: Chop sausage.

Asian Nest Egg & Sausage Soupserves 4-6

I use this broth for everything for making homemade instant noodles to alphabet soup. It’s delicious!

3 quarts chicken stock

1 lb farmer’s sausage,

chopped


1 inch fresh ginger, peeled

and grated



2 cups frozen peas

12 large eggs

To serve:



WEEK 6: LUNCH 3

Preheat the oven to 450°F. Line a rimmed baking sheet with parchment paper and set aside.

Divide the pizza dough into two or three balls. If the dough has been refrigerated, let it sit at room temperature for 30-60 minutes.

Meanwhile, gather all ingredients. Stir the tomato sauce, Italian seasoning, mozzarella, and Italian sausage together. Set aside.

On a lightly floured surfaced, stretch each dough ball into a rough rectange, then roll the dough to form a long, flat rectange about 4 inches wide and 1/4-inch thick.

Along the long side of the dough, dollop rounded spoonfuls of the tomato-cheese filling about 1 inch in from the edge and about 1 inch apart.

Once you’ve placed the filling, fold the dough over lengthwise and press the dough together between each dollop of filling and around the edges. Then, using a very sharp knife, cut between the dollops to create tidy little packets. Press around the cut edges once again to ensure everything is snug and tidy and tomato sauce won’t escape all over the oven.

Place the pizza popper packets on the baking sheet, brush with olive oil, if desired, then bake until the tops are golden-brown, 8-10 minutes.

Remove from the oven, cool slightly, and serve with pizza sauce for dipping.

To freeze, bake as directed and allow to cool completely. Place cooled pizza poppers on a baking sheet and freeze. Once frozen, store in an airtight container in the freezer for up to 3 months.

To reheat, bake at 350°F for 20-25 minutes or until hot.

PREP OPTIONS:

The night before: Cook and crumble sausage.

Note: Leave time to bring pizza dough to room temperature before rolling, if necessary - about 30-60 minutes.

Pizza Poppersmakes 24 to 36 poppers

If you don’t want to make your own pizza dough or pizza sauce, store-bought versions are acceptable. Also, for comparison, 1 pound of pizza dough is enough to make roughly 1 large pizza. If your pizza dough recipe makes more than that, just

adjust the fillings accordingly.

1 lb pizza dough (recipe

page 110, if desired)

1 cup tomato sauce




1/2 pound Italian sausage,

cooked & crumbled OR

1/2 pound cooked ham,

chopped (optional)

For assembly:

olive oil

For serving:

pizza sauce, for dipping


WEEK 6: DESSERT

Melt butter in a heavy-bottomed pot over medium heat until bubbly, then add the grated carrots. Sauté until very soft, 8-10 minutes, then add milk.

Reduce heat to medium-low and simmer until all of the milk has evaporated, 25-35 minutes, stirring frequently to keep from burning, especially toward the end of the cooking time. Add the cardamom and honey about half-way through and stir to incorporate well.

Serve immediately, garnished with pistachios and raisins, if desired.

PREP OPTIONS:

The night before: Grate carrots.

Carrot Halwa Puddingserves 4-6

This tastes so much like rice pudding (but it’s vegetables!), and even looks like rice pudding if you use white carrots!


ghee


grated (about 3 cups)

1 1/2 cups milk or coconut

milk (1 can)

1 teaspoon ground

cardamom

2 tablespoons honey, more

as desired


pistachios

raisins


FAMILY “THEME” DINNER

TO MAKE THE ROASTED TOMATOES: Preheat oven to 400°F. Line a rimmed baking sheet with parchment paper or lightly rub a baking dish with olive oil.

Place tomatoes on the prepared sheet and drizzle with the olive oil. Sprinkle over the minced rosemary, salt, and pepper.

Roast until very tender, 20-25 minutes. Let cool completely. Store in the refrigerator for up to 3 days.

TO MAKE HORSERADISH CREAM: Mix the sour cream and horseradish in a small bowl until well mixed. Refrigerate for up to 3 days.

TO ASSEMBLE THE SANDWICHES: Slather each piece of bread with the horseradish cream, then divide the baby greens, tomatoes, and roast beef equally among the sandwiches to make 6 sandwiches.

Serve immediately.

PREP OPTIONS:

Two nights before: Roast tomatoes, if desired.

The night before: Prepare horseradish cream. Slice roast beef, if necessary.

Double Roasted Roast Beef Sandwichesmakes 6 sandwiches

I call these “double roasted” sandwiches because the tomatoes are roasted as well as the beef, which makes for a gorgeously savory flavor. However, if making time to roast tomatoes isn’t on your docket, then just fresh, sliced tomatoes are delicious as well. Also, if you have access to traditionally fermented horseradish, like Bubbies brand or a local brand in your area,

that adds a perfect probiotic kick to this sandwich.

For the roasted tomatoes:

4-6 plum tomatoes, sliced

into 1/2-inch rounds


1 sprig fresh rosemary,

leaves minced

pinch sea salt

pinch black pepper

For the horseradish cream:

1 cup sour cream

1/2 cup prepared

horseradish

For the sandwich:

3 cups baby spinach or

arugula

1 lb sliced roast beef, more

as desired

12 slices rye or multigrain

sandwich bread



Preheat the oven to 400°F and line a large baking sheet with parchment paper.

Wash and dry the potatoes. Slice them thin, about the thickness of a penny, using a mandoline or knife.

Place the potato slices in a large bowl and drizzle olive oil over them. Toss the slices to coat them evenly.

Lay the potato slices out in an even layer on the baking sheet. Bake them until they’re a deep, golden brown but not burned, about 25–30 minutes.

Remove the chips from the baking sheet and let sit until they cool completely. They will finish crisping as they sit, so resist the urge to return them to the oven.

Sprinkle the chips with salt, pepper, and paprika, and serve.

Store in an airtight container for 1–2 days.

Homemade Potato Chipsmakes approximately 4 cups // serves 4-6

Potato chips are a delightful treat, and making them in the oven makes the task quicker and far less messy than their deep-fried counterparts. However, if you don’t have time to make them, thankfully there are more and more brands available

that offer small-batch kettle-cooked chips using healthy oils and no additives, so feel free to buy them if you prefer.

Keep in mind that the thickness of the slices in this recipe makes a big difference. If you make them too thin, the edges will burn before the middle is done, and if you slice them too thick, then the entire outside will crust over while leaving the

insides soft. The perfect slice is an even 1⁄16” thickness, which is about the thickness of a penny. However, don’t despair—even if you can’t get perfect slices, just keep an eye on them while they’re in the oven to keep them from getting too crisp.


potatoes (i.e. Sieglinde,

Yukon gold, or New

potatoes)


1 teaspoon sea salt

1⁄2 teaspoon black pepper

1⁄4 teaspoon smoked

paprika


MAKE THE CRUDITÉS: Choose any vegetables you like, then wash and slice them into pieces are are easily eaten as finger food. Leave bite-size foods, such as cherry tomatoes and small mushrooms, whole.

Arrange them on a plate or platter.

MAKE THE RANCH DIP: Combine all ingredients in a medium bowl and whisk well.

Serve immediately or set in the refrigerator for at least 30 minutes to allow flavors to meld.

Keeps well in the refrigerator for up to 5 days.

PREP OPTIONS:

The night before: Mince herbs for dip. Make dip. Chop vegetables.

Crudité with Homemade Ranch Dipserves 4-6 and makes approximately 1 1/2 cups of dip

Crudité is merely the French word for chopped vegetables served raw. Choose any vegetables you like!

Choose any and serve in

strips or bite-size pieces:

carrots

bell peppers

celery

mushrooms

broccoli

cauliflower

snap peas

jicama

cherry tomatoes

cucumber

For the ranch dip:

makes approximately

1 1/2 cups

1 cup mayonnaise

2 cloves garlic, minced

1⁄4 cup cultured buttermilk

OR sour cream

1⁄4 cup (combined) minced

fresh herbs (dill, chives,

basil, and parsley)

1⁄4 teaspoon freshly ground

black pepper

1⁄2 teaspoon salt


Because you may choose

whatever vegetables you’d like, be sure

to add your desired vegetables to the

ingredient checklist!



Cut the oranges in half and scrape out the pulp, making sure you don’t break the rinds. Slice off the very tip of the base of each orange rind so it sits flat and forms a cup. Be careful that you don’t cut too much, as you don’t want to make a hole at the bottom. Set aside.

Prep the other ingredients and add to a large bowl. Set aside.

Mash the reserved orange pulp or press it through a fine-mesh sieve if you prefer just the juice, then toss it with the other ingredients.

Spoon the fruit salad into the orange cups, then dollop 1 spoonful of yogurt on top of each fruit salad.

Serve immediately or reserve for up to 2 hours. Know that the banana and apples may brown slightly as they sit.

Fruit Salad Cupsmakes 6 fruit cups

These are a great recipe for kids to make themselves!Also, feel free to substitute or add other fruits, such as melon or berries, as desired.

3 large oranges

1 banana, sliced

30 grapes, quartered

2 apples, chopped into 1/2-

inch pieces

1 cup yogurt, any variety


SNACK 1

Line a small baking pan or baking sheet with parchment paper or aluminum foil. Set aside.

In a medium bowl, whisk together the yogurt, lemon zest, and honey. Carefully fold in the frozen berries and chopped nuts.

Spread onto the prepared pan so it’s only about 1/2-inch thick. The berries will likely stick up higher and that’s fine. Place in the freezer and freeze until hardened, 2-3 hours.

Place frozen bark on a cutting board and cut or break into pieces. Place in an airtight container and store in the freezer for up to 2 months.

Let sit for 5 minutes at room temperature before serving.

PREP OPTIONS:

The night before: Chop nuts, if necessary.

Fruit & Nut Studded Yogurt Barkserves 4-6

If you can’t find Greek yogurt, place 2 1/2 cups of regular plain yogurt in a cheesecloth and strain for 10-20 minutes.Save the whey (the liquid that drains) for future fermentation projects!

2 cups Greek yogurt

zest of 1 lemon

2 tablespoons honey,

preferably raw

1 cup frozen berries, such as

raspberries or blueberries

3/4 cup chopped nuts, such

as pistachios, hazelnuts, or

almonds


SNACK 2

Line a square baking pan with parchment paper. Set aside.

Place all ingredients in a food processor and process until a paste forms.

Test to see if the mixture binds together. If not, add 2-3 additional dates and process again.

Transfer the mixture to the prepared pan and press it evenly across the pan.

Refrigerate until firm, 2-8 hours, then cut it into 8 bars.

Store in an airtight container in the refrigerator for up to two weeks.

PREP OPTIONS:

The night before: Pit dates, if necessary. Chop dried apples.

Apple Pie Larabar-Style Energy Barsmakes 8 bars

If you can’t find dried apples in your area, make your own! Core an apple and slice it into rings about 1/8-inch thick, about the thickness of two pennies. Arrange in a single layer on a parchment-lined baking sheet and bake in a 200°F oven

for 2-3 hours, flipping occasionally, until dry and crunchy but still somewhat pliable.

1 1/2 cups walnuts or pecans

1 cup dried apples, coarsely

chopped

1 cup whole, pitted dates

1/2 teaspoon ground

cinnamon

1/8 teaspoon ground ginger



SIDE 1

Preheat oven to 400°F. Line a rimmed baking sheet with parchment paper.

First, peel and chop carrots. Set aside.

Whisk together parsley, garlic powder, onion powder, salt, dill and pepper in a large bowl. Add olive oil and whisk to combine herbs and oil well. Add carrots and toss to coat evenly.

Transfer carrots to the prepared baking sheet, then place in oven and bake until tender, 18-20 minutes.

Serve immediately.

PREP OPTIONS:

Two nights before: Make ranch seasoning mix.

The night before: Chop carrots.

Roasted Ranch Carrotsserves 4-6

A super-easy side that you could serve almost every day with nearly any meal.

1 lb carrots, peeled and cut

into sticks


For the ranch seasoning

mix:

2 teaspoons dried parsley

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon sea salt

1 teaspoon dried dill


pepper


SIDE 2

Core cabbage, then slice the head as thinly as possible. You want long, thin shreds, if possible.

Meanwhile, melt better in a large skillet or wok over medium heat until bubbling. Add cabbage and toss to cover all shreds in butter. Sprinkle with salt.

Sauté the cabbage until soft and wilted but not browned. Add the garlic and toss to ensure that all the garlic gets exposed to the heat (a wallop of raw garlic might be a great immune booster, but it can be rather overwhelming in the middle of dinner).

Adjust seasoning and serve immediately.

PREP OPTIONS:

The night before: Slice cabbage.

Garlicky Sautéed Cabbageserves 4-6

Cabbage is a surprisingly nutrient-packed winter vegetable and adding garlic and butter makes it super-tasty.

1/2 head green cabbage





PANTRY STAPLES & ACCOMPANIMENTS

Pour the water into a medium bowl or the bowl of an electric mixer and stir in the yeast until it dissolves. Let it sit until bubbly, about 5 minutes.

Add the salt, sugar, and olive oil and begin to mix on slow. Add the flour 1 spoonful at a time until all 7 cups of flour have been added. Continue to mix the dough until it is smooth and springy, 5–7 minutes.

Cover the bowl with a damp cloth and let rise until the dough has doubled in size, about 1 hour. Punch down the dough and divide it into four pieces. Roll each piece to about 1⁄4” thick, then stack them, separating them with pieces of parchment paper (NOT wax paper). Wrap the stack of crusts together in foil and place them in the freezer for up to 3 months.

When you are ready to bake, just take a crust out of the freezer, top with your favorite toppings, and bake at 400°F for 18–22 minutes.

You may also prebake crusts before freezing at 400°F for 10-12 minutes until baked through but not browned. Freeze as directed.

PREP OPTIONS:

The night before: Pre-measure dry ingredients, if desired.

Homemade Pizza Crustserves 8; makes 4 12” pizza crusts

There aren’t many prep notes on this recipe because making these crusts ARE your prep - for quick, yummy pizzas, that is!Prebaking the crusts before freezing is helpful, but by no means required.

2 1/2 cups lukewarm water

4 1/2 teaspoons (2

packages) active dry yeast

1 tablespoon sea salt


cane sugar

4 tablespoons extra-virgin

olive oil

7 cups unbleached all-

purpose, spelt, or whole-

wheat flour



TO PREPARE DRY MIX: Whisk all ingredients together and store in an airtight jar for up to 1 year.

TO PREPARE DRESSING: Place vinegar, olive oil, water, 2 tablespoons of dry mix, and cheese in a bowl or shaker bottle.

Whisk or shake until thoroughly combined. Taste and add more dry mix if desired. Use within 3 days.

Italian Dressing Mixmakes 1 1/2 cups dry mix

Use this mix as a substitute for Italian Dressing dry mix packets in recipesor whisk as directly below to make Italian-style salad dressing.

For the dry mix:

1/2 cup dried oregano

1/4 cup ground basil

1/4 cup dried parsley

1/4 cup onion powder

3 tablespoons garlic powder


2 teaspoons black pepper

2 teaspoons dried thyme

2 teaspoons dried celery

flakes

To prepare dressing:

1/4 cup white wine vinegar

1/2 cup olive oil

2 tablespoons water

2-4 tablespoons dry mix

2 tablespoons grated

Parmesan cheese (optional)



Place 3 cups of the oats in a blender and pulse to cut into small pieces. Add the coconut oil and continue to pulse until ground into a coarse flour.

Toss oat flour with remaining oats, sugar, cinnamon, salt, and any add-ins.

Store in an airtight container for up to 1 month.

TO SERVE, mix 1⁄2 cup of instant oatmeal mix with 1 cup boiling water and let sit for 1–2 minutes.

PREP OPTIONS:

The night before: Make oat flour.

Instant OatmealFrom The DIY Pantry

Serves 28; Makes 14 cups dry mix

There’s nothing better than waking up to a warm, creamy bowl of oatmeal on a cold morning. Old-fashioned oats and other rolled grains will work just fine in this recipe too—you’ll just need to let them sit for a couple of minutes longer when you’ve

poured in the boiling water. If you adjust the recipe, be sure not to blend more than one-third of the oats into the flour or the final oatmeal will be goopy.

10 cups quick oats, divided

1/3 cup coconut oil, in solid

form (optional)

1 1/2 cups your choice of

granulated sugar (maple

sugar, evaporated cane

sugar, coconut sugar, etc;

adjust amount to taste)

3 tablespoons cinnamon


2 cups dried fruit (raisins,

figs, blueberries, apricots,

dehydrated apples, etc.;

optional)

1/2 cup other add-ins

(flaxseed, hemp seeds,

coconut flakes, chopped

nuts, etc.; optional)



TO MAKE THE MIX, whisk together all dry mix ingredients and store in an airtight container for up to 6 months.

TO PREPARE CORNBREAD: Preheat the oven to 375°F. Butter a 9” × 9” pan or a deep dish pie pan. Place butter to melt in a small saucepan over low heat.

Place a scant 2 1/2 cups of dry mix into a large bowl. Make a well in the middle of the dry ingredients and crack the eggs in. Whisk them lightly. Add in the milk and the melted butter; then stir until combined. There should be no lumps.

Pour the batter into the prepared dish and bake for 18–22 minutes, or until the top is just beginning to brown and a toothpick inserted in the center comes out clean.

Store in an airtight container at room temperature for up to 2 days.

Cornbread Mixmakes 9 1/2 cups dry mix // makes 4 loaves of cornbread

Having a cornbread mix on hand makes whipping up cornbread to accompany soup or chili an absolute breeze!

For the dry mix:

4 cups unbleached flour

4 cups cornmeal


1/4 cup baking powder


To prepare the cornbread:

2 eggs

1 cup milk

1⁄4 cup butter, melted



Preheat your oven to 400°F. Lightly grease two baking sheets or line them with parchment paper. Set aside.

Combine the flour, sugar, salt, paprika, turmeric, and onion powder in a medium bowl. Whisk quickly to combine evenly, then drop in the cold butter cubes. Combine the butter with the mixture until the mixture resembles coarse crumbs and holds its shape when squeezed in your hand. Pour in the cold water and mix with wooden spoon until a dough is formed.

Scoop the dough into a ball, kneading it once or twice in the bowl. Cover the bowl with plastic wrap or a dish towel and let the dough sit for 5–10 minutes. Divide the dough into two pieces and cover one to keep it from drying out. Dust your work surface liberally with flour and roll the dough as thinly as possible, preferably thinner than a penny. Keep the dough from sticking at all times—feel free to flip, move, and dust the dough as needed.

When you’ve achieved the desired thickness, lift the dough onto the baking sheet. Use a fork to gently poke holes in the dough and sprinkle it with salt. Use a pastry wheel, pizza cutter, or sharp knife to cut the dough into 1 1/2” squares. Set the baking pan in the refrigerator while you roll out the second ball of dough. Place the rolled dough on the remaining baking sheet, repeating all steps and cutting it into squares. Place in the refrigerator.

Bake the first sheet of crackers until they are crisp and lightly browned, about 4–7 minutes. Keep a close eye on them, as thin crackers can burn quickly. Remove pan from oven. Let the crackers cool on the pan for 1–2 minutes and then move them to a cooling rack to cool completely. As the first batch cools, bake the second batch of crackers and set them to cool.

Store the crackers in an airtight container for up to 2 weeks.

PREP OPTIONS:

The night before: Whisk dry ingredients, if desired.

The morning of: Cut butter and place in the refrigerator.

Thin Wheat Crackersfrom The DIY Pantry by Kresha Faber

makes 6 dozen crackers

These crackers are crunchy, salty, and surprisingly addictive. The secret to making them is not some magic combination of ingredients, but rather how thin you roll them. You’ll want to roll out the dough until it’s thinner than a penny, so that the

crackers get that crispy, crunchy outside you crave.

2 1/2 cups whole-wheat or

spelt flour

1/4 cup sugar or honey

1 teaspoon sea salt


1 teaspoon turmeric

1/2 teaspoon onion powder

8 tablespoons (1 stick)

butter or palm shortening,

cubed and very cold

1/2 cup cold water

Salt for sprinkling, to taste


place shopping

list divider here

IngredientChecklists


INGREDIENT Checklist: Week 1

RAW MEATS

bacon 1/2 lb

chicken, breasts 2 lb

beef, ground 2 lb

pork, chops 8 chops

sausage, Italian 1 lb

DAIRY & EGGS

butter 1 lb

cheese, cheddar, shredded

8 oz

cheese, feta 1/3 cup

cream 1/2 cup

milk 2 1/2 cup

sour cream 2/3 cup

yogurt, any variety 1/2 cup

eggs 2 dozen

FISH & SEAFOOD

OTHER REFRIGERATED

DELI & PREPARED MEATS

sausage, chorizo or garlic coil

4 oz

MEAT, DAIRY, EGGS Total needed On hand To buy

Best Practices:1. Don’t buy anything you’ve already got on

hand!

2. If you make changes to the menu, be sure to adjust your shopping list.

3. Keep 1/2 pound sea salt and 2 ounces of ground black pepper on hand at all times.

peas 1 cup

FROZEN Total needed On hand To buy

carrots 5 carrot

celery 8 stalks

collard greens 1 lb

garlic 18 cloves

ginger root 2 inches

green beans 1 lb

mushrooms, crimini 1 1/2 lb

onions, green 8 stems

onions, red 1

onions, yellow 5

peas, snap 1/2 lb

peppers, bell, red 3

potatoes, firm-flesh (e.g. Yukon Gold)

5 lb

VEGETABLES Total needed On hand To buy

apples 3

lemons 2

FRESH HERBS

fresh parsley 1/2 cup

fresh rosemary 2 sprigs

FRUITS & HERBS Total needed On hand To buy



GENERAL DRY GOODS

applesauce 1/2 cup

peanut butter 1 cup

salsa 1 cup

CANNED GOODS all cans approximately 14 oz unless marked otherwise

beans, black eyed peas

2 cans

olives, kalamata 1/2 cup

tuna (5 oz) 3 cans

tomatoes, diced 6 cans

tomatoes, fire-roasted 1 can

tomato paste (6 oz) 2 Tbls

DRY BEANS & PULSES

STOCK

stock, chicken 3 cups

stock, vegetable 3 qts

GRAINS & FLOURS

bread, flatbread 6 pitas

bread, sourdough 1 loaf

breadcrumbs 1 cup

flour, unbleached & unbromated

4 cups

rice, arborio1 1/2 cup

rice, wild OR long-grain

1 cup

sourdough starter1 1/2 cup

tortillas, corn 16

tortillas, flour, whole wheat

6

NUTS, SEEDS & DRIED FRUIT

fruit, raisins 1 cup

DRY GOODS Total needed On hand To buy CONDIMENTS & SEASONINGS

mustard, Dijon 1/4 cup

red curry paste 1 tsp

soy sauce 1/4 cup

wine, white 1 cup

Worcestershire 2 tsp

SWEETENERS & EXTRACTS

cane sugar / sucanat 3/4 cup

sugar, powdered dusting

maple syrup 1/2 cup

molasses 1/2 cup

vanilla extract 1 Tbls

BAKING ESSENTIALS

baking powder 2 tsp

baking soda 2 tsp

FATS, OILS & VINEGARS

olive oil 1 1/4 cup

vinegar, Balsamic 1/2 cup

vinegar, red wine 2 Tbls

PANTRY STAPLES Total needed On hand To buy

black pepper 1 Tbls

cinnamon, ground 4 tsp

cloves, ground 1/2 tsp

crushed red pepper 1/2 tsp

garlic powder 2 tsp

onion powder 1 Tbls

paprika 2 tsp

saffron threads 1 pinch

taco seasoning 1 tsp

DRY HERBS

basil 1 Tbls

celery flakes (opt) 1/2 tsp

oregano 3 Tbls

parsley 1 Tbls

thyme 4 tsp

SPICES Total needed On hand To buy


avocados 1

celery 1 stalk

garlic 25 cloves


green beans 1/2 lb

kale, curly 3 bunch

onions, yellow 5



1 dozen

potatoes, baking 2 lb

spinach, baby 4 cups

tomatoes, any 4

zucchini 1


bananas 1

berries, any 3 cups

lemons 2

FRESH HERBS

fresh mint 3 stems

fresh thyme 5 stems


RAW MEATS


chicken, thighs 2 1/2 lb


sausage, breakfast 10 sausages

DAIRY & EGGS

butter 1 1/2 cups


1 3/4 lb

milk 5 cups

yogurt, any variety 1 1/2 cups


corn 2 cups




hand!


3. Try to keep 1/2 pound sea salt and 2 ounces of ground black pepper on hand at all times.

Don’t forget to add your favorite fixin’s for baked potatoes to the Ingredient Checklist!



GENERAL DRY GOODS


beans, garbanzo 2 cans

coconut milk 1 can

olives, kalamata1 1/4 cups


DRY BEANS & PULSES

beans, garbanzos 2 cups

beans, white 2 cups

STOCK

stock, chicken 1 qt

stock, vegetable 1 qt

GRAINS & FLOURS


5 cups

oats, rolled 5 cups

pasta, orzo1 1/2 cups


6


fruit, your choice 2 cups

fruit, dates 8 dates

nuts, your choice 3 cups

nuts, pecans 1 cup

seeds, flax 1 Tbls

DRY GOODS Total needed On hand To buy

black pepper1 1/2 tsp

cayenne 1 tsp

chili powder 2 tsp

cinnamon, ground 1/2 tsp


coriander, ground 2 tsp

cumin, ground 2 tsp

cumin, whole 1 tsp

curry powder 1 tsp

garam masala 1 Tbls

mustard seeds 1 Tbls

nutmeg 1/2 tsp

turmeric, ground 1 Tbls

DRY HERBS

basil 1 Tbls

bay leaves 2

Italian seasoning 3 Tbls

oregano 1 Tbls

sage 2 tsp


CONDIMENTS & SEASONINGS



maple syrup 1/3 cup


BAKING ESSENTIALS

baking powder 4 tsp


avocado oil (or your favorite cooking fat)

1 Tbls

olive oil 1/4 cup



RAW MEATS

bacon 1/2 lb

chicken, breasts 1 1/2 lb

chicken, thighs 3 lb

beef, steak, sirloin 1 1/2 lb

DAIRY & EGGS

butter 3/4 lb


1 lb

cheese, feta 1 cup

cheese, mozzarella, shredded

6 oz

cream 1/2 cup

milk 5 cups

eggs 8

FISH & SEAFOOD

salmon fillets2 large fillets

OTHER REFRIGERATED


none




hand!



Don’t forget to add your favorite toppings

for both the burrito bowls and the breakfast bowls to the ingredient

checklist!

corn 4 cups

peas 1/2 cup


avocados 3

broccoli 10 cups

carrots 1

cucumbers, long Eng 1

garlic 6 cloves


lettuce, any variety 1 head

onions, green 6 stems

onions, red 1

onions, yellow 3


tomatoes, cherry 40


apples 2 lb

bananas 2

berries, any 2 cups

lemons 1

mangoes 2

pineapple 2

FRESH HERBS

fresh basil 20 leaves




GENERAL DRY GOODS

peanut butter 1 cup

salsa 1 cup


beans, black 4 cans

coconut milk 1 can

evaporated milk (6 oz) 1 can

olives, kalamata 2 cups


DRY BEANS & PULSES

STOCK

stock, beef 1 cup

GRAINS & FLOURS

oats, rolled 5 cups

pasta, macaroni 1 lb

quinoa 4 cups

rice, long-grain 5 cups


nuts, hazelnuts 1/2 cup

DRY GOODS Total needed On hand To buy black pepper 1 tsp

cinnamon, ground 2 Tbls


curry powder 1 Tbls

nutmeg 1/2 tsp

taco seasoning 1/4 cup

DRY HERBS

basil 1/2 tsp

oregano 1 tsp



mayonnaise 1/2 cup

soy sauce 2 cups


cane sugar / sucanat2 1/2 cups

honey2 1/4 cups

maple syrup 1/2 cup


BAKING ESSENTIALS

baking powder 2 tsp

cocoa powder1 1/4 cups

cornstarch 2 Tbls



3 Tbls

olive oil 3/4 cup

sesame oil 1 Tbls






hand!



RAW MEATS


beef, ground 3 lb

pork, shoulder or loin

3 lb

DAIRY & EGGS

butter 3/4 lb

buttermilk 1 cup


3 cups

sour cream 1/4 cup

yogurt, any variety 1/3 cup

eggs 10

FISH & SEAFOOD

OTHER REFRIGERATED


none


none


beets 1

broccoli 1 head

butternut squash purée

3/4 cup

carrots 1 carrot

celery 2 stalks

eggplant 1

garlic 10 cloves

kale, curly 5 leaves

onions, green 1/2 cup

onions, red 1

onions, yellow 5

parsnips 1



zucchini 3


apples 8

bananas 1

berries, any 1/2 lb

grapes 20-ish

lemons 3

FRESH HERBS


fresh parsley 1/2 cup




GENERAL DRY GOODS

peanut butter 5 Tbls

seltzer water 1/4 cup


beans, black 1 can

pizza sauce 2 cups


DRY BEANS & PULSES

beans, black 1 cup

lentils, firm-fleshed (green, French, etc)

1 cup

STOCK

GRAINS & FLOURS

cornmeal 1/3 cup


1 1/2 cups

flour, spelt OR whole wheat

1 1/2 cups

oats, rolled 2 cups

pizza crusts 2

rice, long-grain1 1/2 cups


1


nuts, peanuts 1/2 cup

nuts, walnuts or pecans

1 cup


cayenne 1/2 tsp

chili powder 1 Tbls


cumin, ground 1 tsp

paprika 4 Tbls

DRY HERBS

Italian seasoning 4 tsp

thyme 1 tsp



ketchup 3/4 cup

liquid smoke 1/2 tsp

mayonnaise 1/4 cup

soy sauce 1 Tbls

Worcestershire 3 Tbls


cane sugar / sucanat1 3/4 cup

honey 1 cup

maple syrup 1 cup

molasses 1 tsp

vanilla extract1 1/2 tsp

BAKING ESSENTIALS

baking powder 4 tsp

baking soda1 1/2 tsp

cocoa powder 2/3 cup


olive oil 3 Tbls

sesame oil 1/2 tsp

vinegar, apple cider 1/3 cup

vinegar, rice wine 1 Tbls





hand!



RAW MEATS

bacon 1 lb

chicken, breasts 2 breasts

chicken, thighs 8 thighs

beef, roast 3 lb

DAIRY & EGGS

butter 1 cup

cheese, Parmesan, shredded

3/4 cup

cream 1/4 cup

milk 1 quart

eggs 4 dozen

FISH & SEAFOOD

white fish fillets 2 lb

OTHER REFRIGERATED


deli ham 24 slices


corn 1/2 cup


avocados 1

celery 2 stalks

garlic 5 cloves


onions, red 2

onions, sweet 1

onions, white 1


tomatoes, any 3


bananas 1

limes 1

FRESH HERBS

fresh chives 1/3 cup, chopped




GENERAL DRY GOODS

chocolate, dark, chopped

9 oz


beans, black 2 cans

olives, black 1/2 cup


DRY BEANS & PULSES

beans, black 1 cup

lentils, firm-fleshed (green, French, etc)

2 cups

STOCK

GRAINS & FLOURS

bread,English muffin 1 dozen

stale bread cubes 8 cups


1 1/4 cup

oats, rolled 6 cups

pasta, linguine 1 lb


wheat bran 1 cup


fruit, dates 4 dates

DRY GOODS Total needed On hand To buy black pepper 1/2 tsp

chili powder 1 tsp


cumin, ground 1/4 tsp

paprika 1/2 tsp

DRY HERBS

bay leaves 1

oregano1 1/2 tsp

tarragon 1 Tbls



mayonnaise 1/2 cup

mustard, Dijon 1 tsp



honey 3/4 cup

maple syrup 1 cup


BAKING ESSENTIALS

cocoa powder 1 cup


coconut oil1 1/2 cups

vinegar, Balsamic 1 tsp



RAW MEATS



beef, ground 1 lb

beef, steak 8 steaks

pork, ground 1 lb

sausage, farmers 1 lb

sausage, Italian 1/2 lb

DAIRY & EGGS

butter 3/4 lb


6 cups


2 cups

cream 1 1/4 cups

milk 1 1/2 cups

eggs 4 dozen

FISH & SEAFOOD

salmon fillets 2 lb

OTHER REFRIGERATED


none




hand!



broccoli 1 lb

peas 2 cups


broccoli 1 head

cabbage, Napa 1/2 head

carrots 8 carrot

garlic 20 cloves

ginger root 8 inch

onions, green 1 bunch

onions, yellow 6

peppers, bell, green 1

peppers, bell, orange 1


peppers, bell, yellow 1


1 or 2


apples 6

lemons 1

FRESH HERBS

fresh parsley 3 stems




GENERAL DRY GOODS

juice, apple 3 cups

seltzer or soda water 1/2 cup


coconut milk 2 cans

tomatoes, diced 1 can

tomato paste (6 oz) 1 can

tomato sauce 1 can

DRY BEANS & PULSES

lentils, brown 1 cup

STOCK

stock, chicken 5 qt

GRAINS & FLOURS

bread, sourdough 1/2 loaf


1 1/2 cup

pasta, thin ricenoodles

1/2 lb

pizza dough 1 lb

tortillas, flour 4 dozen


seeds, sesame 2 Tbls


cardamom, ground 1 tsp


nutmeg 1/2 tsp

DRY HERBS

dill 1 tsp




red curry paste 3 Tbls

soy sauce1 1/2 cups



cane sugar / sucanat 1 cup

honey1 1/4 cup

molasses 1 Tbls

vanilla extract 1 tsp

BAKING ESSENTIALS

cornstarch 2 Tbls



1 Tbls

coconut oil 2 Tbls

sesame oil 2 Tbls


vinegar, rice wine 1/4 cup


FamilyActivities

Are you thinking

of an animal?

Does it live in the water?

Is it a mammal?

Is it an herbivore?


THEME Dinner

THEME: Twenty Questions Quiz Show!

MENU: Double Roasted Roast Beef Sandwiches Homemade Potato Chips Crudité with Homemade Ranch Dip Fruit Salad Cups

MATERIALS: Call bells (optional) Name cards

HOW TO EXECUTE THIS THEME DINNER:

First, make the name cards. A simple way to do this is to take a piece of paper and fold it in thirds, then write the person’s name on the middle section. Use one sheet of paper per person.

Let this unfold into a 3-D triangular tube and place in front of each person’s plate at the dinner table. Set out call bells, if desired. (Call bells are those dinger bells that they have on reception desks at hotels and customer service desks.)

To play the quiz show, encourage everyone to come to the table like they were going to be on a game show on TV (or if you want to go all out, dress like the players from 1954 when Twenty Questions was a popular radio quiz show - see the image below).

“20 questions 1954” by DuMont Television/Rosen Studios, New York-photographer.Uploaded by We hope at en.wikipedia - eBay itemphoto frontphoto back. Licensed under Public Domain via Commons - https://commons.wikimedia.org/wiki/File:20_questions_1954.JPG#/media/File:20_questions_1954.JPG


Twenty Questions is a quiz game that encourages deductive reasoning and creativity and can be played at any level of logic. Even three-year-olds can play if the item is common or well-known to them. It can also be played at an extremely difficult level for those who know the subject well. For example, for the budding herpetologists among you, you might want to have an answer be “Cape Melville leaf-tailed gecko” rather than just “gecko.”

To play 20 Questions, one person thinks of an item (know as The Thinker) which everyone else then has to figure out what it is by asking only “Yes” or “No” questions. For example, “Does it have blue fur?” is a “yes” or “no” question. “What color is its fur?” is not. You must try to figure out what the item is by asking 20 questions or less.

The person to the right of The Thinker asks the first question and play progresses around the table. When someone believes they know the answer, they ding their bell or raise their hand and they are given opportunity to guess the answer. If they are correct, they get a point and the round ends. If they are incorrect, play continues until someone does get it correct. If 20 questions are asked and no one is able to correctly discern the answer, The Thinker receives a point.

Play continues until one player reaches five points or until dinner ends, whichever you prefer.

To give the game a bit of structure, I recommend the following:

The first person to think of an item and answer questions should be the oldest person at the table. This sets the easiest precedence for later rounds, as young children may need to get used to the game before they’re ready to answer questions without giving the answer away. You may then either move around the table in a circle or go in order of descending age with each subsequent round.

In our family, we restrict the types of items to animals, persons, and places. However, you may also include any other categories you’d like, such as Fictional Characters, Books, Foods, or Things (which can include either living things, such as carrots or oak trees, or inanimate objects, such as granite rock or salt).

WHY I CHOSE THIS MENU:

You can play this game with ANY menu, but I chose this one to have easy finger food on the table during a game that may include hands shooting forward to ding a bell. I didn’t want any saucy, soupy foods involved that might get knocked over during the course of play!

A Sample Round

If The Thinker is thinking of a grizzly bear, the round of questions might sound something like this:

Q: Are you thinking of a person?A. No.Q. Are you thinking of an animal?A. Yes.Q. Does it live in the water?A. No.Q. Does it live in the mountains?A. Yes.Q. Does it squeak when it’s frightened?A. No.Q. Does it hibernate?A. Yes.Q. Is it a bear?A. Yes.Q. Is it a black bear?A. No.Q. Is it a grizzly bear?A. Yes.


FAMILY Activity

ACTIVITY: A “Stay-In” Vacation

MATERIALS:• An internet connection

• Any decorations you’d like

• Ethnic recipes, if desired

• Language-learning software, if desired

RESOURCES:• Google street view and Google image search

• Any search engine

This “stay-in” vacation (aka “fake-cation”) can be done as a family activity or as a date night with your spouse. You’ll be gathered around the computer, so if you’ll be gathering around a laptop, a date night might work better. If your computer can hook up to a large-screen TV, a whole-family evening could work well.

This is also a great way to spend time together, but it allows you to sort-of experience new places together, learn new things, AND not spend any money doing so!

First, choose anywhere in the world that you would like to go. Always wanted to go to Paris? Visit a Transylvanian castle? Hike jungles in Australia? Take a bike trip across the American South?

Once you decide your location, research where you’d like to stay, activities in the area, restaurants, the local language - all the research you would do if you were actually going to go to the place. If you’d like, find a few “typical” recipes from the area and make them ahead of time so you can eat regional food while you “do” your vacation activities.

When you’ve done your research, decorate to make it feel like you’ve actually arrived or get old travel posters and maps from a local travel agent, then schedule your family time.

At your scheduled time, gather around the computer and visit all the locations you’d like to visit via Google maps street view. Don’t forget to visit specific websites too so you can view inside your bed and breakfast, check out the menu of deli down the street, and check out the park where the evening concerts you want to attend will be happening.

You can even Google your activities or look on YouTube, so you can experience Iguacu Falls as if you were there, feel the adrenaline rush of that crazy-fast off-road motorbike trail you discover along the way, find your ski run, or watch the owl-cam from the tree near your campsite.

One tip: If you’ve got a large family, it can be helpful to have each person choose one activity they’d like to do and then set an itinerary for the evening. For example, from 7:00-7:15 we’ll check out the sci-fi museum Jack wants to visit, then from 7:15-7:30 we’ll walk through the Botanical Gardens, etc. It’s also super-easy to get distracted when you’re doing everything online and a “travel itinerary” helps keep things on-track. You can always move on early if you desire!

Happy travels!

February


hereThe

Menus+

Recipes



EE

K 1 B: B’fast Burritos

L: Egg & Sausage Soup

D: Thai Cabbage Stew

B: Frittata

L: Pizza Poppers

D: Lemon & Garlic Salmon

B: Apple Oven Pancake

L: Burritos

D: Honey Baked Lentils

D: Chicken & Broccoli Stirfry

D: Spanish Steaks

DD: Apple Glazed Meatballs

WE

EK

2

B: Ultimate Winter Breakfast

L: Provolone Melts

D: Beef & Rice Taco Skillet

B: Whole Grain Crêpes

L: Lunch Burritos

D: Chicken or Lamb Korma

B: Granola Roll-Ups

L: BLT Macaroni Salad

D: Orecchiette Soup

D: Butternut Squash Chili

D: Andean Soup DD: Mongolian Beef

WE

EK

3 B: Potat-”oats”

L: Tomato-Basil Orzo Salad

D: Beef Goulash w/ Dumplings

B: B’fast Sausage Patties

L: Roasted Broccoli Salad

D: Lobster Bisque

B: Casserole Muffins

L: The Perfect Tuna Melt

D: Easy Baked Fish

D: Beet Pasta Ravioli

D: Italian Lentil Soup

DD: Steak & Vegetables

WE

EK

4

B: Apple Oats Scones

L: Hawaiian BBQ Chicken Wraps

D: Salisbury Steak

B: Smoothie

L: Chicken & Pesto Quesadillas

D: Mini Pot Pie Biscuits

B: Lemon Poppy Seed B’fast Cake

L: Deluxe Egg Salad

D: Mozzarella Chicken

D: Turmeric Rice w/ Coconut Kale

D: Smoked Salmon Bowls

DD: Lentil & Sweet Potato Soup

WE

EK

5

B: Ham & Herb Frittata

L: “Kale”sadilla

D: Baked Potato Soup*

B: Banana Bread Baked Oatmeal

L: Butternut Squash Soup

D: Buttery Lemon Cod*

B: Sausage B’fast Casserole

L: Cheese Tacos

D: Vegetable & Herb Quiche*

D: Penne & Cheese with Roasted Broccoli

D: Moroccan Beef with Minted Yogurt*

DD: Greek Chicken with Greek “Salsa”*


SIDESBaby Spinach with Bacon Roses & Strawberry HeartsChili Garlic Sweet Potato Fries

SNACKSFajita-Flavored HummusEasy Paleo “Baklava” Bars

THEME DINNERSwashbuckling Pirate Dinner

DESSERTSCarrot Halwa PuddingMeyer Lemon CurdRose-Scented Pistachio Honey CakeEarl Grey Chocolate Pots de CrèmeSimple Peanut Butter Cookies

SUPPLEMENTARY RECIPESRoasted Pumpkin Seed “Salt”Sourdough English MuffinsSour CreamChai ConcentrateBread & Butter Pickles



WEEK 1

Dinners Thai Cabbage Stew

Lemon & Garlic Butter Salmon

Honey Baked Lentils

Quick Chicken & Broccoli Stirfry

Spanish Steaks

“Dread Day” Dinner: Apple Glazed Meatballs

Lunches Egg & Sausage Soup

Pizza Poppers

Freezer Bean & Cheese Burritos

Breakfasts Freezer Breakfast Burritos

Broccoli & Potato Fritatta

Caramelized Apple Oven Pancake

Desserts Carrot Halwa Pudding


WEEK 2

Dinners Beef & Rice Taco Skillet

Chicken or Lamb Korma: Sweet Curry with Yogurt

Spicy Sausage, Kale & Whole Wheat Orecchiette Soup

Vegetarian Butternut Squash Chipotle Chili with Avocado

Andean Cheese & Potato Soup

“Dread Day” Dinner: Slow Cooker Mongolian Beef

Lunches Simple Garlic Mushroom & Provolone Melts

Lunch Burritos

BLT Macaroni Salad

Breakfasts Ultimate Healthy Winter Breakfast

Whole Grain Crêpes

Granola Roll-Up

Desserts Meyer Lemon Curd


WEEK 3

Dinners Beef Goulash with Dumplings

White Chocolate Lobster Bisque

Easy Baked Fish with Lemon Butter Sauce

Beet Pasta Ravioli with Goat Cheese, Hazelnuts & Chives

Rustic Italian Lentil Soup

“Dread Day” Dinner: One Pan Caramelized Steak & Vegetables

Lunches Tomato Basil Orzo Salad

Roasted Broccoli Salad with Pine Nuts, Raisins & Feta

The Perfect Tuna Melt

Breakfasts Breakfast Sweet Potat-”Oats”

Homemade Breakfast Sausage Patties

Easy Breakfast Casserole Muffins

Desserts Rose-Scented Pistachio Honey Cake


WEEK 4

Dinners Salisbury Steak

Mini Chicken Pot Pie Biscuits

Mozzarella Chicken in Tomato Sauce

Turmeric Rice with Coconut Kale

Asian Smoked Salmon & Vegetable Bowls

“Dread Day” Dinner: Lentil, Sausage & Sweet Potato Soup

Lunches Hawaiian BBQ Chicken Wraps

Chicken & Pesto Quesadillas

Deluxe Egg Salad

Breakfasts Easy Apple Oat Scones

Healthy Flourless Lemon Poppy Seed Breakfast Cake

Banana & Almond Breakfast Smoothie

Desserts Earl Grey Chocolate Pots de Crème


WEEK 5

Dinners Loaded Baked Potato Soup

Buttery Lemon Cod

Stuffed-to-the-Brim Vegetable & Herb Quiche

Penne & Cheese with Roasted Broccoli

Moroccan Beef with Minted Yogurt

“Dread Day” Dinner: Greek Chicken with Fresh Greek “Salsa”

Lunches “Kale”sadilla

Butternut Squash Soup

Cheese Tacos

Breakfasts Ham & Herb Frittata

Banana Bread Baked Oatmeal

Sausage & Hash Brown Breakfast Casserole

Dessert Simple Peanut Butter Cookies


EXTRA recipes

Snacks Fajita-Flavored HummusPaleo “Baklava” Bars

Sides Baby Spinach with Bacon Roses and Strawberry HeartsChili Garlic Sweet Potato Fries with Lemon Garlic Mayo

Themed Meal

SWASHBUCKLING PIRATE DINNER

Hardtack (or crisp rye crackers)CheesePickled vegetables or sauerkrautBeef jerkyApple cider

Pantry Staples & Accompaniments Roasted Pumpkin Seed “Salt”Sourdough English MuffinsSour CreamChai ConcentrateBread & Butter Pickles


EVERYDAY Sides


list it, but for the most part, stay stocked with a few basics and you’ll be able to add them to any meal as needed for your family. Just be sure to add them to your meal planning calendar and prep lists as appropriate.

Please note that we include rice, potatoes, and vegetables as part of our ingredient checklists each month, just to make sure you’ve got them on hand if you want them. Obviously, if you prefer not to eat those starches, skip them, but since this meal plan focuses on QUICK meals and real food free of processed ingredients, I do include them as a fast, easy option.









WEEK 1: DINNER 1

In a large pot, melt coconut oil over medium heat until shimmering, then add the half of the chopped chicken and sauté until well-browned and no longer pink, 3-4 minutes. Remove from the pot and repeat with remaining chicken. Cover and reserve.

Add more coconut oil to the pot, if necessary, then add the onion and carrots and sauté just until the onion is translucent, 2-3 minutes. Add the garlic, ginger, and curry paste and sauté until fragrant, 30-60 seconds, then return reserved chicken to the pot.

Stir in coconut milk, stirring to loosen any stuck-on bits on the bottom of the pan, then increase heat to medium-high and add chicken stock. Bring to a steady simmer.

While waiting for the stock to simmer, bring 2 quarts water to a boil over high heat in a separate pot. Remove pot from heat, add rice noodles, cover, and let sit until cooked through, 5-6 minutes. Drain, rinse, and reserve.

When the chicken stock simmers, toss in bell pepper pieces and simmer until slightly softened, 2-3 minutes. Add cabbage pieces and continue to simmer until softened, 2-3 minutes.

Taste and add salt, if necessary. (Every batch of stock is different, so taste before seasoning!)

Add reserved noodles and stir to heat through.

Serve immediately with cilantro and lime wedges.

PREP OPTIONS:


The night before: Cook noodles, drain, and refrigerate. Cook chicken. Chop vegetables.

Thai Cabbage Stewserves 4-6

Don’t be fooled! Despite its seemingly long ingredient list, this stew is very easy andthese simple Thai flavors combine to make a delicious one-pot supper.


2 lb chicken thighs or

breasts, chopped into bite-

sized pieces

1 onion, chopped


finely diced



peeled and sliced into thin

matchsticks

3 tablespoons red Thai curry

paste

1 1/2 cups coconut milk

(1 can)


1 red bell pepper, thinly

sliced and chopped into

1-inch lengths

1/2 head Napa cabbage,

chopped into 1-inch pieces

sea salt, if necessary

For the noodles:

2 quarts water

1/2 lb thin rice noodles

For serving:

chopped cilantro

lime wedges


WEEK 1: DINNER 2

Preheat the oven or grill to 375ºF.

Place the lemon juice and garlic in a saucepan over medium heat until the lemon juice reduces by about half. Add in the butter, reduce heat to medium-low, and allow the butter to melt.

Meanwhile, place each fillet on a piece of parchment paper or aluminum foil large enough to fold over and seal. (If you’re grilling, you’ll need to use foil.) Use one piece per fillet.

Drizzle the salmon with the butter sauce, then sprinkle liberally with salt, pepper, and dried herbs.

Now create your pouch. Fold the paper or foil over and tightly roll and tuck the ends under so it forms a tight seal all the way around.

Bake the salmon until firm, 15-18 minutes. Cut open the top of the pouch and allow the fish to broil under the broiler for 2-3 minutes or by returning to the grill, keeping an eye on it so the fish does not burn.

Remove from oven. Sprinkle with parsley to serve.

Serve with rice, potatoes, lentils, or sautéed vegetables.

PREP OPTIONS:

Two nights before: Make side dish, if desired.

The night before: Juice lemon and grate garlic; combine. Chop parsley.

Lemon & Garlic Butter Salmonserves 4-6

This salmon is baked in in parchment paper or foil pouches, which keeps it incredibly moist - and delicious. This is one of my favorite recipes from a restaurant where I used to work and it regularly appears on my own family’s meal plan.

2 pounds salmon fillets


about 1/4 cup


4 tablespoons cold butter,

cubed

Salt and pepper, for

seasoning

1 teaspoon dried dill OR

Italian seasoning


parsley, for garnish

(optional)


WEEK 1: DINNER 3

About 6-12 hours before cooking, place lentils in a large pot with the vinegar and cover with water at least 1-inch above the lentils. Let sit until you’re ready to cook, then drain and rinse.


Place soaked lentils in an oven-safe casserole dish with a lid, such as a Dutch oven. Add all remaining ingredients and stir. You may set the dish aside to bake later in the day or bake immediately.

To bake immediately, bake until lentils are tender, 60-90 minutes.

To bake later in the day, set the Dutch oven in the refrigerator until baking time, then set in the oven as it preheats and bake until lentils are tender, 80-90 minutes.

Serve over rice, with flatbread, or crusty bread.

PREP OPTIONS:

The night before: Set lentils to soak.

Honey Baked Lentilsserves 4-6

This recipe calls for soaking the lentils, which enhances their flavor, their cook time, and their nutritional value.However, if you are in a dither and the soaking time doesn’t happen, no worries - just skip the vinegar and add an

additional 10-15 minutes on the cook time.

Also, do note that while this doesn’t have much hands-on time, you will need to assign this dish to a night when you have an hour or two to let them cook. You may, however, prep the dish in its entirely up to 12 hours before baking.

1 cup firm lentils (brown,

green, black caviar, etc)

2 tablespoons white OR

apple cider vinegar



scant 1/4 cup honey OR

maple syrup


2 tablespoons butter OR

olive oil

1/2 teaspoon fresh OR

ground ginger

2 cups water OR chicken

stock




WEEK 1: DINNER 4

Heat oil or butter in a large sauté pan over medium-high heat until shimmering (or the butter’s foaming has subsided). Add chicken pieces and generously sprinkle over salt and pepper. Cook until the chicken is browned, about 5 minutes, stirring occasionally.

While the chicken is cooking, make the sauce. In a small bowl, whisk together all ingredients until combined. Set aside.

Once the chicken is browned, add the broccoli and stir to combine. Continue cooking until the broccoli is bright green, 2-3 minutes. Pour in the soy sauce mixture and stir, then cook until the sauce has thickened, about 1 minute.

Serve by itself or over rice, then garnish liberally with scallions and sesame seeds.

PREP OPTIONS:

The night before: Mix the sauce ingredients together in a jar; shake well before pouring over stir-fry. Chop chicken. Break broccoli into florets, if needed. Chop scallions.

Quick Chicken & Broccoli Stirfryserves 4

Fresh ginger in this recipe is preferable, but for the sake of efficiency, dried ginger is an equally good choice.


thighs, skinned and cut into

1-inch pieces (about 1 1/2

lbs)


butter

salt and pepper, for

seasoning

1 lb frozen or fresh broccoli

(about 2 heads, florets only)

1 bunch scallions or green

onions, thinly sliced

2 tablespoons sesame seeds

Sauce:

1/2 cup soy sauce

1/4 cup rice wine vinegar

1/3 cup honey






2 tablespoons sesame oil


WEEK 1: DINNER 5

Preheat the oven to 275°F. Have a 9” x 13” baking dish at the ready.

First, make the sauce. Whisk together the tomato paste and honey until smooth, then stir in the remaining ingredients. Set aside.

Place the steaks in the baking dish and sprinkle with salt and pepper. Scatter the onion and pepper rings over the surface, then pour the sauce evenly over the top.

Cover with foil, then bake until the steaks register between 100°F and 105°F, 25-40 minutes. Increase the oven to 425°F, remove the foil, and continue to bake until the meat and the vegetables brown slightly and the meat reaches your desired doneness, 15-35 more minutes. Serve with mashed potatoes or rice.

For an even more flavorful steak:

I’ve recommended baking in the oven WITH the sauce because it’s simplest and the most hands-off. However, if you want an even more flavorful steak, here’s how:

Whisk together the sauce and set aside. Set the onion and pepper rings at the ready. Meanwhile, preheat the oven to 275°F. Line a rimmed baking sheet with aluminum foil (for easy clean-up) and place a wire rack on it - if possible - so the meat is not touching the tray.

Bake uncovered until the internal temperature is between 95°F and 100°F, then remove from the oven and heat a heavy-bottomed or cast iron skillet over high heat, adding ghee or other high-temperature fat so it melts as the pan heats. When hot, add the steaks to the pan without crowding and sear until crusted and brown, about two minutes per side.

Remove seared steaks to a plate and cover with foil while you cook the sauce. Reduce heat to medium and add the onions and peppers to the pan. Sauté until soft but not browned, 3-4 minutes, then add the sauce and cook until the flavors meld, 7-10 minutes.

Plate the steaks and spoon sauce over each.

PREP OPTIONS:

Two nights before: Make mashed potatoes or rice, if desired.

The night before: Make the sauce. Chop the onion and peppers.

Spanish Steaksserves 4-6

These Spanish-inspired steaks are succulent and flavorful. Feel free to prepare them entirelythe night before, cover with foil, and just place in the oven when you’re ready to bake.

6-8 steaks, about 4 oz each

and about 1 1/2-inches thick

1 large onion, sliced into

rings

1 green bell pepper, sliced

into rings

1 red bell pepper, sliced into

rings

1 yellow bell pepper, sliced

into rings

1 orange bell pepper, sliced

into rings

For the Sauce:

3/4 cup tomato paste

1/3 cup honey


can)




sauce

1 teaspoon paprika

(optional)

1 teaspoon sea salt




TO MAKE THE MEATBALLS: Preheat oven to 400°F. Line a large baking sheet with aluminum foil or parchment paper and set aside.

Place the torn bread in a medium bowl and pour over the soda water and the cream. Mash gently to make sure all the bread has contact with the liquid, then let sit for 20 minutes to soften. After 20 minutes, dump the bread mixture into a food processor and blend to a somewhat smooth paste. If your bread was particularly dry and the mixture will not become smooth, feel free to drizzle in another 2-3 tablespoons of any of the liquids listed to create the paste.

Meanwhile, place the meats, onion, eggs, salt, and pepper into a very large mixing bowl. With your hands, mash the mixture together until you’ve created an entirely homogenous mixture. Add in the bread paste and mix again well.

Roll the meat mixture into 1 1/2-inch balls and place on the baking sheet. Bake each batch for 20-25 minutes until no longer pink in the middle. Place finished meatballs aside to cool. (To serve immediately, set aside and reserve hot while you make the sauce.)

TO SERVE IMMEDIATELY, place all sauce ingredients in a heavy-bottomed saucepan, along with 2 tablespoons cornstarch. Whisk well, then heat over medium-high heat, stirring frequently, until thickened.

TO FREEZE, allow meatballs to cool completely, then set on a baking sheet and freeze. Once frozen, divide between 2 freezer-safe containers and divide the sauce equally between the containers. Store in the freezer for up to 3 months.

TO MAKE THE SAUCE: Whisk together all ingredients and set aside ready to pour into the freezer containers.

TO PREPARE IN A SLOW COOKER: Place the frozen meatballs and sauce in your slow cooker. Cook on low for 6-8 hours or on high for 4-5 hours. Serve over rice and/or steamed vegetables.

PREP OPTIONS:

Two nights before: Make meatballs. Bake meatballs and set aside to freeze.

The night before: Make rice, if desired. Whisk together sauce.

Apple Glazed Meatballsserves 4-6 for two meals // makes approximately 4 dozen 1 1/2-inch meatballs

When made ahead and then slow-eooked, these sweet, zesty meatballs are ready to eat when you walk in the door.

For the meatballs:

1/4 pound of day-old

sourdough bread, torn into

large chunks (about 3 thick

slices)

1/2 cup soda water,

carbonated water, lager, or

very bubbly water kefir

1/4 cup heavy cream

1 pound ground beef

1 pound ground pork or beef

1 medium onion, grated or

minced very finely

2 eggs

1 teaspoon sea salt


For the sauce:

3 cups apple juice or

applesauce

3/4 cup soy sauce


sugar




tablespoon ground ginger

For garnish:



WEEK 1: BREAKFAST 1

First prep any add-ins you desire. Set aside and have at the ready.

When you’re ready to make the breakfast burritos, melt the butter over medium heat in a large skillet or deep pot. Meanwhile, beat together the eggs, cream, salt, and pepper.

When the butter begins to bubble vigorously, add the eggs and stir to scramble. When the eggs are set, stir in the prepared add-ins and the cheese. Stir and continue to cook until cheese is melted, 1-2 minutes.

To make the burritos, place one tortilla on your work surface, then spoon about 1/2 cup of the mixture onto the bottom half of the tortilla, leaving the edges clear. Fold the bottom portion of the tortilla straight up over the eggs. Fold the sides in, then - holding the sides in place and keeping the tortilla as tight around the eggs as possible - roll the tortilla up to create a tidy little package.

Wrap tightly in foil, then repeat with the remaining tortillas.

Place all burritos in an air-tight bag or container in the freezer for up to two months.

TO SERVE: If desired, move burritos from freezer to refrigerator the night before to expedite reheating. Bake burritos (still wrapped in foil) in a 350°F oven until heated through, about 10-15 minutes if thawed and 20-22 minutes if still frozen. Times will vary depending on the size of your burritos.

Serve with salsa and sour cream, if desired.

PREP OPTIONS:

Two nights before: Prep desired add-ins: cook bacon, cook sausage, set black beans to soak if starting from dry beans, bake potato.

The night before: Shred cheese. Prep desired add-ins: chop bell pepper, sauté mushrooms, mince chives.

Freezer Breakfast Burritosmakes 18-24 burritos, depending on the number of add-ins you use

These make breakfast as simple as grabbing a burrito out of the freezer and heating it up!


12 eggs


water

generous dashes of sea salt

and black pepper


(approx. 2 cups)

18-24 8” or 10” flour tortillas

Optional add-ins:

1 lb bacon or ham, cooked

and minced

1 lb breakfast sausage,

cooked and crumbled


1 red bell pepper, diced


sauteed

2-3 tablespoons chives,

minced

1 cooked potato, diced

These optional add-ins are not included on the ingredient checklist, so be sure to add the ones you’re using to the list!

Y


WEEK 1: BREAKFAST 2


In a large, oven-proof skillet, melt the butter over medium heat until bubbling. Add the onion and sauté until soft, 2-3 minutes. Add the broccoli florets and continue to sauté until bright green and very tender, an additional 4-5 minutes.

Meanwhile, grate the potato and set aside. Beat the eggs in a large bowl, then whisk in the cream, water, salt, and pepper. Once mixed, stir in the potato shreds.

When the broccoli is softened, add the egg mixture to the pan and cook, without stirring, until the edges are well set, 4-6 minutes.

Move the skillet to the preheated oven and cook until the center is set, 18-25 minutes depending on the thickness of the eggs and width of your pan.

When set, remove from the oven and let sit for 3-5 minutes, then gently loosen edges and invert onto a plate. Slice into wedges and serve.

PREP OPTIONS:

Two nights before: Cook potato.


Broccoli and Potato Frittataserves 4-6

This can be made fresh in the morning to serve hot or can be made ahead and served cold. It’s delicious both ways!



1 small head broccoli,

chopped (about 2 cup

florets)

12 eggs

3/4 cup cream

1/4 cup water



1 large cooked potato,

grated into large shreds OR

1 cup hash browns

To serve:

parsley, chopped


WEEK 1: BREAKFAST 3

THE NIGHT BEFORE: Have a 9” x 13” baking pan at the ready. Place butter in a large, wide skillet and melt over medium heat until bubbling. Add the apples and sauté until slightly softened and beginning to brown, 5-7 minutes. Add the sugar and spice mixture and continue to cook until the sugar begins to caramelize, another 2-4 minutes.

Scrape into the prepared pan, distributing the apples evenly, and place in the refrigerator until morning.

IN THE MORNING: Place the pan in the cold oven, then turn oven on to preheat to 400°F.

Meanwhile, whisk together the pancake mixture. Place flour in a large bowl and make a well in the center. Crack eggs into the well and whisk lightly with a fork, then add the vanilla and milk and whisk again, then slowly whisk in the flour starting from the center.

Once the mixture is smooth and the oven is preheated, pour the pancake mixture over the apples and bake until puffy and golden brown, 25-35 minutes.

Serve with maple syrup, if desired.

PREP OPTIONS:

The night before: Make sugar & spice mixture. Make caramelized apple mixture.

Caramelized Apple Oven Pancakeserves 4-6

Making pancakes on the stovetop can be a laborious task when cooking for multiple people, but this oven pancake gives the satisfaction of pancakes without being tied to the stove.

1/4 cup butter

5-6 small tart apples, thinly

sliced (peeling is optional)

Sugar & spice mixture:

1/4 cup sucanat or


1 teaspoon ground

cinnamon

1/2 teaspoon ground

nutmeg


Pancake mixture:

1 1/2 cup spelt or whole

wheat flour

6 eggs


1 1/2 cups milk


WEEK 1: LUNCH 1

Have a 12-ish by 12-ish square of aluminum foil at the ready.

Lay one tortilla flat on your work surface and spoon 1/4-cup of refried beans onto the lower half of the tortilla.

Sprinkle with cheese, then roll the tortilla up by folding the bottom edge over the refried beans, then folding in the sides so their sides are perpendicular to the bottom of the burrito. Fold the sides over one more time, a little like you were folding a paper airplane, so that the sides are now slightly pointed towards each other at the top. Holding the sides as you roll, roll up the burrito as tightly as you can.

Place seam-side down on one corner of the foil, then roll up the foil, tucking in the sides as you go just like you just did with the burrito.

When you’re finished preparing all 24 burritos, either place in the freezer for future meals OR heat burritos (wrapped or unwrapped) in a 350°F oven for 7-9 minutes or until hot. Store for up to two months.

TO SERVE FROM FROZEN: Heat wrapped burritos in a 350°F oven and bake for 18-22 minutes or until very hot.

PREP OPTIONS:

The night before: Shred cheese.

Freezer Bean & Cheese Burritosmakes 2 dozen

These make for super-quick meals - just grab and bake!

2 dozen 8” or 10” tortillas

6 cups refried beans (4 cans)

1 pound cheddar, colby,


shredded


WEEK 1: LUNCH 2

In a large pot, bring the stock to a boil over high heat. Reduce heat slightly and add the sausage, soy sauce, ginger, garlic, pepper, and frozen peas.

Simmer until sausage is well-heated and flavors have blended, 10-15 minutes.

Meanwhile, whisk the eggs well in a medium bowl, preferably one with a pouring spout.

When you’re ready to serve, reduce heat to low and as soon as the simmering stops, drizzle the eggs into the broth in a single stream while stirring constantly. Cook until eggs are cooked through, about 1 minute.

Remove from heat and serve immediately.

PREP OPTIONS:


The night before: Chop sausage.

Asian Nest Egg & Sausage Soupserves 4-6

I use this broth for everything for making homemade instant noodles to alphabet soup. It’s delicious!


1 lb farmer’s sausage,

chopped



and grated



2 cups frozen peas

12 large eggs

To serve:



WEEK 1: LUNCH 3

Preheat the oven to 450°F. Line a rimmed baking sheet with parchment paper and set aside.

Divide the pizza dough into two or three balls. If the dough has been refrigerated, let it sit at room temperature for 30-60 minutes.

Meanwhile, gather all ingredients. Stir the tomato sauce, Italian seasoning, mozzarella, and Italian sausage together. Set aside.

On a lightly floured surfaced, stretch each dough ball into a rough rectange, then roll the dough to form a long, flat rectange about 4 inches wide and 1/4-inch thick.

Along the long side of the dough, dollop rounded spoonfuls of the tomato-cheese filling about 1 inch in from the edge and about 1 inch apart.

Once you’ve placed the filling, fold the dough over lengthwise and press the dough together between each dollop of filling and around the edges. Then, using a very sharp knife, cut between the dollops to create tidy little packets. Press around the cut edges once again to ensure everything is snug and tidy and tomato sauce won’t escape all over the oven.

Place the pizza popper packets on the baking sheet, brush with olive oil, if desired, then bake until the tops are golden-brown, 8-10 minutes.

Remove from the oven, cool slightly, and serve with pizza sauce for dipping.

To freeze, bake as directed and allow to cool completely. Place cooled pizza poppers on a baking sheet and freeze. Once frozen, store in an airtight container in the freezer for up to 3 months.

To reheat, bake at 350°F for 20-25 minutes or until hot.

PREP OPTIONS:

The night before: Cook and crumble sausage.

Note: Leave time to bring pizza dough to room temperature before rolling, if necessary - about 30-60 minutes.

Pizza Poppersmakes 24 to 36 poppers

If you don’t want to make your own pizza dough or pizza sauce, store-bought versions are acceptable. Also, for comparison, 1 pound of pizza dough is enough to make roughly 1 large pizza. If your pizza dough recipe makes more than that, just

adjust the fillings accordingly.

1 lb pizza dough

1 cup tomato sauce




1/2 pound Italian sausage,

cooked & crumbled OR

1/2 pound cooked ham,

chopped (optional)

For assembly:

olive oil

For serving:

pizza sauce, for dipping


WEEK 1: DESSERT

Melt butter in a heavy-bottomed pot over medium heat until bubbly, then add the grated carrots. Sauté until very soft, 8-10 minutes, then add milk.

Reduce heat to medium-low and simmer until all of the milk has evaporated, 25-35 minutes, stirring frequently to keep from burning, especially toward the end of the cooking time. Add the cardamom and honey about half-way through and stir to incorporate well.

Serve immediately, garnished with pistachios and raisins, if desired.

PREP OPTIONS:

The night before: Grate carrots.

Carrot Halwa Puddingserves 4-6

This tastes so much like rice pudding (but it’s vegetables!), and even looks like rice pudding if you use white carrots!


ghee


grated (about 3 cups)

1 1/2 cups milk or coconut

milk (1 can)

1 teaspoon ground

cardamom

2 tablespoons honey, more

as desired


pistachios

raisins


WEEK 2: DINNER 1

In a deep pot or Dutch oven, brown the beef over medium heat until fully cooked and no longer pink. Drain fat if necessary, leaving at least 1/4 cup or adding olive oil if fat is needed. Add the onion and sauté until soft, 2-3 minutes.

Add the taco seasoning, diced tomatoes, corn, rice, and beef stock; stir to combine. Bring to a boil, then reduce heat to medium-low and cover. Cook until rice is fully cooked, 18-22 minutes, stirring once. Stir and sprinkle over shredded cheese. Recover and cook until cheese is melted, 2-3 minutes. Top with toppings as desired.

PREP OPTIONS:

Two nights before: Make taco seasoning.

The night before: Shred cheese. Dice toppings, if desired.

Beef & Rice Taco Skilletserves 4-6

This skillet dinner is like a burrito and a taco dancing in a bowl.Super simple and great on nights when you don’t feel like you’ve got a brain cell left.

1 yellow onion, diced

1 lb ground beef



can)

1 1/2 cups fire-roasted corn

kernels

3/4 cups white long grain

rice, uncooked

2 cups beef stock

1 1/2 cup shredded Jack

cheese, any variety

Optional toppings:

sour cream

avocado

black olives

cilantro

salsa


WEEK 2: DINNER 2

A few hours before you begin cooking, mix meat into marinade and set in the refrigerator. Remove from refrigerator and let it come to room temperature while prepping the rest of the dish.

At preparation time, sauté onions in butter over medium heat for 2-3 minutes, then add red pepper strips and sauté until onions are translucent and just beginning to brown, 1-2 minutes more. Remove sautéed pepper strips and reserve. Add garlic, ginger, and spice mix and sauté until fragrant, about 30 seconds. Toss in salt and give it a quick stir.

Stir in meat and marinade and reduce heat to medium-low. Cover and simmer gently for 30-45 minutes until meat is tender.

To serve, remove from heat, stir in coconut oil until melted, sprinkle coconut flakes and cilantro springs over the top, and lay reserved red pepper strips on each portion.

Serve with rice or naan (traditional flat bread).

Alternate (Quick) Preparation

Preheat pan over medium-high heat and add 2 tablespoons lard or clarified butter. Sear meat in 2-3 batches and remove from pan.

Add 1 tablespoon butter and sauté onions, peppers, garlic (increase to 2 cloves), ginger, and spices as described above.

Return meat to pan and stir in marinade ingredients, omitting the garlic.

Simmer and serve as described.

PREP OPTIONS:


The night before: Stir together marinade.

The morning of: Toss meat in marinade; set in refrigerator (best done 8-12 hours before - can do up to 24 hours before).

Chicken or Lamb Korma: Sweet Curry with Yogurtserves 4-6

This is a lovely dish often served at weddings and special occasions - so it’s a great way to make a weeknight feel special.

2 1/2-3 lbs. pastured chicken or

lamb, trimmed and cut into pieces


1-2 onions, chopped

1 red bell pepper, cut into strips


1 inch ginger root, grated

Marinade:

2 cups plain yogurt (enough to

thickly coat meat pieces)

3 cloves garlic, smashed

1 tablespoon ground tumeric

1 tablespoon lemon juice (use with

lamb, not chicken)

Spice mix:

1/8 tsp. ground cloves

1/2 tsp. ground cardamom

1 teaspoon ground cinnamon

1 teaspoon ground coriander


1 teaspoon sea salt

To serve:

2-3 tablespoons shredded coconut

1 generous tablespoon coconut oil

cilantro sprigs (optional)


WEEK 2: DINNER 3

In a large pot over medium heat, brown the sausage until fully cooked and no longer pink. Add the onion and sauté until translucent, 4-5 minutes. Stir in the salt, pepper, and red pepper flakes, then add the garlic and sauté until fragrant, 30-60 seconds.

Pour in the chicken stock and increase heat to medium-high. When the stock boils, add pasta and cook until al dente, 8-10 minutes. Add kale and stir well, allowing it to wilt, then stir in cheese.

Remove from heat and serve immediately, topping with more cheese, if desired, and adjusting seasonings to taste.

PREP OPTIONS:

Two nights before: asdfj

The night before: Remove sausage from casing, if necessary. Dice vegetables. Shred cheese.

Spicy Sausage & Kale Soupwith Whole Wheat Pasta

serves 4-6

1 lb spicy Italian sausage

1 sweet onion, diced

1/4 teaspoon salt



pepper flakes

4 garlic cloves, minced


1 cup small whole wheat

pasta, such as orecchiette

4 cups fresh kale, removed

from stems and torn into

pieces

1/4 cup freshly grated

Parmigiano Reggiano

cheese, plus more for

sprinkling


WEEK 2: DINNER 4

In a large pot or Dutch oven, warm the olive oil until shimmering over medium heat. Add the onion, bell pepper, and butternut squash and cook, stirring occasionally, until the onions are translucent, 4-5 minutes.

Reduce heat down to medium-low and add the garlic, chili powder, chipotle peppers, cumin, and cinnamon. Cook, stirring constantly, until fragrant, 30-60 seconds. Add the black beans, tomatoes, and stock. Stir to combine and cover; cook until squash is tender and the chili is slightly reduced, about 1 hour, stirring occasionally. Taste about halfway through cooking and add more chipotle peppers if you’d like.

Serve topped with crumbled tortilla chips, plenty of diced avocado, and shredded cheese, if desired.

PREP OPTIONS:



Vegetarian Butternut Squash Chipotle Chiliwith Avocado

serves 4-6


1 red onion, chopped


1 small butternut squash

(1½ pounds or less), peeled

and chopped into 1/2-inch

cubes


1/2 tablespoon chopped

chipotle pepper in adobo




can), including the liquid

2 cups vegetable stock

sea salt, to taste

Spice mix:



1/4 teaspoon ground

cinnamon

For serving:

3 avocados, diced

tortilla chips

cilantro

shredded cheese


Melt butter in a large pot over medium-high heat until it bubbles. Add the onion and cook until translucent and just starting to turn golden-brown, 5-8 minutes. Add the potatoes and cook until the edges of the potatoes are beginning to soften, another 5 minutes.

Add the garlic, oregano, and chili flakes. Cook until fragrant, 30-60 seconds, then stir well, add the stock, and bring to a boil. Reduce heat to medium-low, and simmer until the potatoes are tender, 10-15 minutes.

Add the corn, peas, queso fresco, and milk. Return to a simmer (do not boil or it may curdle) and cook just until the corn and peas are tender, 3-5 minutes. Taste and add salt and pepper as needed.

This soup will keep refrigerated for a week. If freezing, remove the portion of soup to be frozen before adding the milk.

PREP OPTIONS:

The night before: Cube cheese. Dice vegetables.

Andean Cheese & Potato Soupserves 4-6

If you cannot find queso fresco in your area, cheddar or jack may be substituted, but the flavor is significantly different. The flavor is still delicious, however, which is why it’s perfectly acceptable.



1 1/2 pounds (about 4 fist-

sized) yellow potatoes,

diced


2 teaspoons dried oregano

Pinch dried chile flakes

4 cups chicken or vegetable

stock

2 cups frozen corn

1 cup frozen peas

6 ounces (1 well-rounded

cup) queso fresco, cubed

1 cup whole milk

Salt

Pepper

WEEK 2: DINNER 5

Original recipe: http://www.thekitchn.com/recipe-andean-potato-cheese-soup-locro-recipes-from-the-kitchn-176064

http://www.thekitchn.com/recipe-andean-potato-cheese-soup-locro-recipes-from-the-kitchn-176064



Place steak, peppers, and onions in a slow cooker. Pour the sauce over.

Cook on low for 4-6 hours.

About 10-20 minutes before you want to eat, turn the slow cooker to high. Combine the corn starch and water, then stir into the sauce in the slow cooker to thicken.

Serve over noodles or rice.

PREP OPTIONS:

The night before: Whisk the sauce together. Slice beef. Slice vegetables.

The morning of: Set out cornstarch and water, ready to stir together.

Slow Cooker Mongolian Beefserves 4-6

For busy days, cook your rice or noodles ahead as well, so thatall you have to do is heat them up when you walk in the door.

2 lbs steak, sliced very thin

1 medium onion, sliced very

thin

1 red pepper, sliced

3 tablespoons corn starch

3 tablespoons water

For the sauce:

3/4 cup soy sauce

1 cup water


1 inch ginger root, peeled

and grated

1/2 cup hoisin sauce

1/2 cup apricot jam


WEEK 2: BREAKFAST 1


Cut the avocado in half and remove the pit. Scoop out a little extra from the center of the avocado to make additional space for the egg. Place avocados in a small baking dish or other oven-safe dish.

Crack an egg into each avocado half. Depending on the size of your eggs, some of the egg white may spill out into the skillet, and that’s totally okay. Sprinkle with salt and pepper. Bake until eggs are set, 18-20 minutes. Top with parsley, cheese, salsa, or other toppings as desired.

PREP OPTIONS:

The night before: Prep toppings, if desired.

Ultimate Winter Breakfastserves 4

Baked avocados may surprise you, but on a cold winter morning, they’re absolutely scrumptious.

4 avocados

8 eggs

sea salt

black pepper

For serving:

fresh parsley

goat cheese, crumbled

salsa


WEEK 2: BREAKFAST 2

Soak grain berries in the milk for 6-10 hours at room temperature.

Pour the berries and milk together into a blender and process for about 2 minutes until very smooth. Add eggs, butter, and salt, as well as honey and cinnamon, if using. Blend well for another minute. Add a bit more milk 1 tablespoon at a time, if needed, as you want a fairly thin batter. It should run freely off a spoon, yet lightly coat the back of it. Allow to sit for 20-60 minutes.

Heat a dry skillet over medium heat for several minutes until fully hot. Rub a sheen of butter on the pan with a paper towel, then pour 1/4 cup batter in the middle of the pan and immediately swirl and tilt the pan to create a large circle.

Cook until the crêpe just begins to brown, then using a spatula and your fingers, loosen the edges, shake the pan to fully loosen the crepe, then flip it over to cook the other side. Typically the first crêpe is a total write-off, so don’t be discouraged.

Reserve finished crêpes under a dish towel to keep them warm, then serve. Here are a few ideas:

*as a sweet breakfast with maple syrup, yogurt, and fruit

*savory, with sautéed spinach, mushrooms, and ham

*with ice cream and chocolate for a lovely dessert

PREP OPTIONS:

The night before: Set grain berries to soak in milk (required). Prepare berries or other toppings, if desired.

Whole Grain Crêpesserves 3-4

If you don’t have access to wheat or spelt berries, you may substitute 3/4 cup spelt or whole wheat flour.

1 cup spelt or whole wheat

berries

1 cup whole milk

3 eggs


or coconut oil

1/4 teaspoon unrefined sea

salt

If you want sweet crêpes,

also add:

2 tablespoons honey

1 teaspoon cinnamon or

other favorite spices (use

only if using these as a

dessert, not as an entrée)


WEEK 2: BREAKFAST 3

Spread peanut butter evenly on each tortilla.

Lay apple slices and banana slices down the center, stopping about 1 inch from the ends.

Sprinkle over granola and any nuts.

Fold in the sides at the ends, then roll up tightly like a burrito. Cut in half, if desired, and dip in yogurt, if desired.

PREP OPTIONS:

Two nights before: Make granola, if needed.

Granola Roll-Upsserves 4

4 large flour tortillas

1/2 cup peanut butter or

other nut butter

1 crisp, sweet apple, sliced

1 banana, sliced

2 cups granola

Nuts (optional)

Yogurt for dipping (optional)


WEEK 2: LUNCH 1

Wipe the mushrooms with a damp paper towel to remove dirt, then slice.

Heat 2 tablespoons butter in a large skillet over medium heat. Add the mushrooms and garlic; sauté until lightly browned. Increase heat to high, add the wine, and stir until all liquid is nearly evaporated. Remove from heat and stir in the parsley.

Heat a griddle or large skillet over medium high heat until fully hot. Generously butter one side of each slice of bread. Place each slice on the griddle, buttered side down, and top with mushrooms and one slice of Provolone. Top with a second slice of bread, buttered side facing up. Grill until golden brown, flip, and repeat. The cheese should be melty and gooey and bread will be crispy on the outside.

Serve immediately.

PREP OPTIONS:

The night before: Slice mushrooms. Cook mushrooms (they are best used warm, but can be cooked ahead if desired). Chop parsley.

Simple Garlic, Mushroom & Provolone Meltsmakes 4 sandwiches

Even if you’re short on time and want to skip the garlicky mushrooms, this is a lovely grilled cheese sandwich.


1 lb fresh crimini

mushrooms, sliced


1/3 cup white wine or water

1/4 cup minced fresh

parsley

4 slices Provolone cheese

8 slices sourdough bread


WEEK 2: LUNCH 2

Lay out tortillas, then layer the chicken, avocado, cheese, salsa, sour cream, and cilantro in the center of each. Fold in the sides, then roll up tightly and serve immediately or refrigerate for up to three hours.

PREP OPTIONS:

The night before: Cook chicken and shred. Shred cheese. Chop cilantro.

Lunch Burritosserves 4-6

If you’re not sure how to cook chicken to have for leftovers, visit NourishingJoy.com.

4 large tortillas


and shredded

1 large avocado, diced

1 cup Monterey Jack cheese,

shredded

1/4 cup salsa or salsa verde

1/4 cup sour cream

2 tablespoons cilantro,

chopped (optional)


WEEK 2: LUNCH 3

MAKE THE DRESSING: Whisk together all ingredients and store in an airtight container in the refrigerator for up to 1 week.

TO ASSEMBLE THE SALAD: Place the cooked pasta in a large bowl and pour over HALF of the dressing. Toss well, then add more dressing as desired. Top with spinach, bacon, and tomatoes.

Serve immediately or refrigerate for up to 12 hours.

PREP OPTIONS:

Two nights before: Cook the bacon.

The night before: Cook the pasta. Make the dressing. Chop spinach and tomatoes.

The morning of: Assemble salad and refrigerate, if desired.

BLT Pasta Saladserves 6-8

Despite being called a Bacon, LETTUCE & Tomato salad, this is even more flavorful with spinach,so that’s what we’ve called for here.

1 lb bite-sized pasta, such as

penne, fusilli, farfalle, or macaroni,

cooked

4 oz baby spinach, lightly chopped

1 lb bacon, cooked and crumbled

4 Roma-style tomatoes, diced

For the dressing:

3/4 cup mayonnaise

1/4 cup sour cream

3 tablespoons rice vinegar





WEEK 2: DESSERT

Cream the butter in the bowl of an electric mixer. Add the honey and beat until fluffy and light.

Add the yolks one at a time, beating well to incorporate after each addition.

Sprinkle in the salt; then reduce the speed to low and gradually add the lemon juice so as not to splash. Mix until homogenous, but don’t worry if the mixture looks curdled at this stage.

Meanwhile, fill a saucepan one-third full of water. The saucepan should be large enough to allow a mixing bowl to dip down at least halfway into the saucepan, but unable to touch the top of the water. Bring the water to a boil over high heat, then reduce heat and maintain a simmer over medium heat.

When everything is mixed, place the mixer bowl on top of the saucepan or pour into a mixing bowl that can be placed over the saucepan.

Heat slowly, whisking constantly, until the butter melts and the mixture is thick enough to coat the back of a spoon, about 10 minutes. The mixture will be 170-175°F. To test for doneness, dip a spoon in the mixture. The mixture should cling thickly to the spoon and if you drag your finger through the mixture on the back of the spoon, a clear path should remain where your finger went.

Cover and chill in the refrigerator until firm, at least 1 hour. Keep in mind that the curd will thicken as it cools.

Store in an airtight container in the refrigerator for up to 2 weeks, or in the freezer for up to 2 months.

To serve, spoon over toast strips, yogurt, ice cream, or cake slices - or enjoy as a decadent dessert all by itself (although a little bit goes a long way!)

Meyer Lemon Curdmakes approximately 2 cups

Nothing is quite as cheery as lemon curd - and it’s perfect for this late winter season!

5 tablespoons butter, at

room temperature

1/4 cup honey

4 large egg yolks, at room

temperature


1/2 cup freshly squeezed

lemon juice, strained (from

4-5 Meyer lemons)


WEEK 3: DINNER 1

Heat the fat in a large pot or Dutch oven over medium-high heat until it shimmers. Reduce heat to medium-low, then add the onions, sprinkle with sugar, and cook, stirring often, until the onions are well browned and caramelized, 20-25 minutes.

Add minced garlic and spice mix and continue to cook until fragrant, 30-60 seconds.

Stir in the tomato paste, then add the vinegar and stock to deglaze the pan, scraping up any browned bits from the bottom of the pan. (If working ahead, remove the pot from the heat now and refrigerate, then reheat when ready to continue.)

Add the cubed beef to the bubbling liquid along with the salt and pepper and increase heat to high. Bring the pot to a boil, then lower to medium-low and simmer, covered, until the beef is tender and falling apart, 1 1/2 - 2 hours, stirring occasionally.

SLOW COOKER ADAPTATION NOTE: Alternatively, you may scrape the onion mixture into a slow cooker, add the beef, salt, and pepper, and cook on low for 6-8 hours or on high for 4-5 hours.

MEANWHILE, PREPARE THE DUMPLINGS. Whisk together the flour, baking powder, and salt and set aside. In a medium saucepan, melt the butter over medium heat, then add the milk and heat just until tepid. Pour over the dry ingredients and mix lightly.

When the beef is tender, drop the dumplings into the stew by heaping teaspoonfuls, then cover and cook until dumplings are fully cooked, 15-20 minutes. Do not lift lid while cooking to keep dumplings fluffy.

Serve immediately or goulash can be made up to 48 hours in advance. To serve, sprinkle with fresh parsley, if desired.

PREP OPTIONS:

Two nights before: Make caramelized onions. Make spice mix.

The night before: Cube beef. Chop parsley. Whisk dry ingredients.

Beef Goulash with Whole Wheat Dumplingsserves 4-6

If you’re in a hurry, the dumplings are optional, but they’re yummy! Also, feel free to substitute any other flour that can be used in place of wheat flour - these dumplings are pretty standard, so they’re flexible!

2 tablespoons lard, tallow, or

olive oil

2 large onions, thinly sliced

1 tablespoon evaporated cane

sugar


3 tablespoons tomato paste

2 tablespoons balsamic vinegar

4 cups beef stock

2 pounds chuck roast, trimmed

and cut into 1-inch cubes

1 teaspoon sea salt


fresh parsley, for serving

For the spice mix:

1 tablespoon caraway seeds

2 tablespoons smoked paprika

1 tablespoon dried oregano

1/2 teaspoon dried thyme

For the dumplings:

2 cups whole wheat or spelt flour

1 tablespoon baking powder

1 teaspoon salt

3/4 cup milk



WEEK 3: DINNER 2

In a large soup pan, sauté the ginger and onion in butter until the onion is soft. Do not brown.

Add the stock, bring to a boil, then reduce to a steady simmer over medium heat and reduce by half, 10-15 minutes.

Add the white wine and cook for another 1-2 minutes.

Add the quart of heavy cream, salt, pepper, and brandy and simmer gently over medium-law heat until slightly thickened, 10-15 minutes.

Pour soup through a strainer to remove solids. Place back in pan to keep warm or refrigerate for 1-2 days.

To serve, melt chocolate in a double boiler, then stir into the hot soup. Ladle hot bisque into bowls and pile lobster meat in the center.

PREP OPTIONS:

The night before: Cook lobster tails. Dice onion and grate ginger.

White Chocolate Lobster Bisqueserves 4-6

This is a perfect recipe for an anniversary or Valentine’s Day!Lobster shells can often be obtained for cheap or for free from a local fishmonger if you live near the sea, but if you don’t,

feel free to substitute chicken broth - it’s still delicious. If you need a tutorial for how to make lobster stock, it’s super-easy - see the tutorial at http://nourishingjoy.com/how-to-make-shrimp-stock/.


1 small onion, minced

2 inches fresh ginger, grated

4 cups lobster or chicken

stock

1/2 cup dry white wine

1 quart heavy cream


1 pinch ground black or

white pepper

1/4 cup brandy or sherry

100 g (3 oz) white chocolate,

melted

meat from 1-2 lobster tails,

cooked (1-2 cups)

http://nourishingjoy.com/how-to-make-shrimp-stock/


WEEK 3: DINNER 3

First, begin preparing sides: quinoa or sautéed vegetables are recommended.


Arrange fish on a rimmed baking sheet and sprinkle with salt and pepper.

In small saucepan, melt butter over medium heat.

When butter is melted, stir in garlic. Cook until fragrant, 30-60 seconds, then remove from heat and add in remaining ingredients.

Spoon a little more than half of the sauce evenly over fish and bake for until it flakes easily, 10-12 minutes.

Serve immediately over quinoa or sautéed vegetables. Serve remaining sauce tableside.

PREP OPTIONS:

The night before: Make sauce. Chop parsley.

Easy Baked Fish with Lemon Butter Sauceserves 4-6

This dish is always quick, especially if you prep the sauce ahead. In fact, the sauce can be dolloped on the fish while cold, so making it ahead makes this dish even quicker. Also, additions such as capers are delicious!

8 large fillets white fish


For the sauce:

1/2 cup butter or ghee


zest from 2 lemons

1 lemon, juiced


1 teaspoon sea salt

For serving:

fresh parsley, chopped


WEEK 3: DINNER 4

Mix all the ingredients for the filling in a bowl and refrigerate.

Preheat the oven to 400°F. Line a small baking pan with foil. Trim the stems and tip off the beets and place on the foil. Drizzle with just a little olive oil and some salt and pepper and roast for 45 minutes. Set aside to cool.

Leave the oven on and place the hazelnuts for the sauce on a foil lined baking sheet and toast for just 4 or 5 minutes, just until they are fragrant. Set aside.

After the beets have cooled, take a small paring knife and peel off the skins. Quarter the beets and place in a food processor. Add the eggs and flours. Pulse until a ball of dough forms. Add a little more flour, a tablespoon at a time, until a dough forms that is not dry, but still a little bit sticky. Take the dough out, knead a little on the counter and place on a sheet of floured plastic wrap and wrap. Let rest on the counter for at least 20 minutes. Take your cheese filling out of the fridge and let the chill come off a little.

Cut the dough in half and run it through the widest setting on your pasta rollers. Fold in half and run it through again. If it is sticking to the rollers, flour it a little. You don’t want the pasta too dry but you don’t wait it to stick to the rollers. Adjust the rollers to the second setting and run the pasta through. Keep running the pasta through, without folding, until you have run it through the #5 setting. Don’t go past the #5 setting for ravioli - the dough will be too thin and may break during cooking. And don’t let your pasta sheets dry, like you do when you make fettuccine or spaghetti - you want them a bit sticky. Use them right away.

...continued on the next page

PREP OPTIONS:

Two nights before: Roast the beets and hazelnuts.

The night before: Make pasta dough (but don’t run it through the pasta machine). Make filling. Chop chives.

Beet Pasta Ravioli with Goat Cheese, Hazelnuts & Chives

makes approximately 50 ravioli

This recipe is not quick, but it’s a lovely, lovely project to do with kiddos as a special meal for Valentine’s Day.

For the filling:

11 ounces plain goat cheese


Parmigiano Reggiano

cheese


chives

1 egg

salt and pepper to taste

For the pasta dough:

3 small beets, scrubbed

olive oil

salt and pepper

3 large eggs, room

temperature

1-1/2 cups all purpose flour

(plus more for dusting)

1/2 cup semolina flour

For the sauce:


hazelnuts


1/4 cup butter


chives

Reprinted with permission from: http://theitaliandishblog.com/imported-20090913150324/2012/2/6/for-valentines-day-beet-pasta-ravioli-with-goat-cheese-hazel.html

http://theitaliandishblog.com/imported-20090913150324/2012/2/6/for-valentines-day-beet-pasta-ravioli-with-goat-cheese-hazel.html



Beet Ravioli, continued

Lay a pasta sheet out on the counter and place the ravioli mold next to it. Cut the pasta sheet a little bit longer than the ravioli mold. You should have 3 - 4 cut sheets from this strip. Flour the ravioli mold a little.

Lay one sheet on top of the mold and gently make indentations into the wells of the mold. Fill a quart size plastic bag (or a pastry bag with tip) with the filling. Cut a corner off the plastic bag and pipe the filling into the indentations. Just pipe about a heaping teaspoon of the filling in each well.

With a small pastry brush (or even just your finger), brush a little water onto the dough around the filling so it will be moist and act like a glue. Lay a second sheet of pasta on top. Run a rolling pin over the top and invert the mold. The ravioli will not be separated completely, so use the fluted pastry wheel to cut them. Place on a floured baking sheet. Repeat with the remaining dough and filling.

Bring a large pot of well salted water to a boil. Place a large skillet on your stove. Warm the olive oil and butter for the sauce in the skillet. Using the spider, lower half of the ravioli into the water and boil gently, not vigorously, for about 4 minutes. Lift them out with the spider and place them into the skillet. Gently toss with the butter and oil and keep warm. Add half of the chives and hazelnuts and toss.

Repeat with the remaining ravioli and toss with the butter and oil. Transfer to a pasta bowl and sprinkle the remaining chopped chives and hazelnuts on top and serve.


WEEK 3: DINNER 5

First, cook the lentils: Rinse the lentils and place in a large saucepan with the crushed garlic cloves, bay leaves, and cold water. Bring to a boil over high heat, then lower heat to medium and simmer until lentils are nearly tender, 25-30 minutes. Drain lentils and set aside.

Meanwhile, heat the olive oil in a stockpot or Dutch oven over medium heat until shimmering. Add the onion, celery, and carrots and sauté until soft, 8-10 minutes, stirring often.

Add the tomatoes, lentils, and stock and simmer until heated through and flavors have mingled, 18-20 minutes.

Add the chickpeas, salt, and pepper and simmer for 10 minutes more adding more water if it becomes more like stew than soup.

Ladle into soup bowls and sprinkle with parley, Parmesan cheese, and olive oil, as desired. Serve with crusty bread and chunks of cheese.

PREP OPTIONS:

Two nights before: Cook lentils.


Rustic Italian Lentil Soupserves 4-6

This is hearty comfort food. Personally, I love it heavy on the black pepper, but season however you’d like.

1 cup brown lentils

4 garlic cloves, lightly

crushed

2 bay leaves

6 cups cold water


1 onion, finely chopped

2 celery stalks, finely diced

2 carrots, finely diced


can)

1 1/2 cups cooked chickpeas

(1 can), rinsed

1 quart vegetable stock or

water


For serving:

fresh parsley

grated Parmesan

olive oil



First, prep the potatoes. Bring a large pot of water to a boil over high heat, then add potatoes and cook until partially done, 13-15 minutes; drain well. (If your potatoes are larger than baby size, slice them in half.)

Preheat oven to broil and set oven rack in the top position so that the pan is 6-8” from the broiler. Line a rimmed baking sheet with parchment paper and set aside.

Place potatoes and broccoli in a single layer onto the prepared baking sheet. Drizzle olive oil over, then scatter the garlic, thyme, salt, and pepper over the top. Gently move potatoes and broccoli around to make room for the meat.

Season steaks with salt and pepper, to taste, and add to the baking sheet in a single layer.

Place into oven and broil until the steak is browned and charred at the edges, about 4-5 minutes per side for medium-rare, or until desired doneness. Stir vegetables when steaks are flipped if blackening too quickly.

Remove from oven and let sit for 2-3 minutes before slicing and serving.

PREP OPTIONS:

The night before: Boil the potatoes. Set steaks in refrigerator to thaw, if necessary. Chop broccoli into florets, if necessary. Grate garlic, if desired (set in olive oil so it doesn’t dry out).

One Pan Caramelized Steak & Vegetablesserves 4-6

Since this is a Dread Day Dinner, I definitely recommend parboiling the potatoes ahead of time. That way, all you have to do is dump everything on the pan and broil.

2 pounds baby red potatoes

16 ounces fresh broccoli

florets (about 3 cups)



1 tablespoon dried thyme or

Italian seasoning

Sea salt and black pepper,

to taste

5 (1-inch-thick) top sirloin

steaks, patted dry (about 2

lb total)

Original recipe: http://damndelicious.net/2016/12/16/sheet-pan-steak-and-veggies/

http://damndelicious.net/2016/12/16/sheet-pan-steak-and-veggies/


WEEK 3: BREAKFAST 1

Scrub the sweet potatoes well, then using the shredder attachment on a food processor, grate all four sweet potatoes into shreds. Switch to the blade attachment and pulse until the sweet potato shreds resemble rolled oats. Work in batches if necessary. (If you prefer to do this by hand, just shred the sweet potatoes on a box grater and leave them as shreds.)

Place the flakes in a large pot along with the milk and sea salt. Bring to a light boil over medium-high heat, then reduce the heat to medium-low and simmer, stirring frequently, until the mixture is a porridge-like consistency, 6-10 minutes.

Serve immediately with desired toppings.

PREP OPTIONS:

The night before: Flake sweet potatoes. Chop nuts for toppings, if desired.

Breakfast Sweet Potat-“Oats”serves 4-6

Sweet Potat-”Oats” are simply raw sweet potatoes flaked into pieces that look like rolled oats, then cooked like oatmeal. It’s naturally sweet, a great way to get beta-carotene, and a creative way to be grain-free if you need to be. (And if not, then it’s

just a great way to eat more vegetables....)

4 sweet potatoes

2 cups milk

Pinch of sea salt

Optional toppings:

mashed banana

butter

cinnamon

cardamom

honey

maple syrup

pecans or walnuts

Original recipe: http://littlebitsof.com/2016/05/breakfast-sweet-potat-oats/

http://littlebitsof.com/2016/05/breakfast-sweet-potat-oats/


WEEK 3: BREAKFAST 2

In a large bowl, combine the meat with the spice mix and mix well with your hands. Divide the meat and form 12 patties about 1/2-inch thick.

Melt the ghee in a large skillet over medium-high heat until it shimmers, then add as many patties as fit comfortably in the pan (hopefully about half of them).

Cook until the bottom is well-browned, 2-3 minutes, then flip and cook until the other side is browned and the patties are cooked through, an additional 3-4 minutes.

Serve immediately.

PREP OPTIONS:


The night before: Form patties and store in the refrigerator to cook inthe morning.

Easy Homemade Breakfast Sausage Pattiesmakes approximately 12 patties // serves 4-6

These can definitely be served by themselves, but also go superbly with eggs, pancakes, and toast

2 lb ground pork, chicken, or

turkey

2 tablespoons ghee (or

other cooking fat), for frying

Spice mix:

2 tablespoons dried sage


2 teaspoons dried oregano

1 teaspoon fennel seeds

1 teaspoon sea salt


1/2 teaspoon nutmeg

1/4 teaspoon allspice

1/8 teaspoon red cayenne

pepper (optional)




WEEK 3: BREAKFAST 3

Preheat oven to 400°F. Generously butter 12 muffins tins.

Drop bread pieces evenly in muffin tins until they come about two-thirds of the way up each cup, then sprinkle ham and cheese evenly on top of the bread pieces.

Whisk together the custard ingredients, then pour evenly into each muffin tin. Sprinkle a pinch of dried parsley on the top of each one.

Bake until tops are golden brown and cooked through the middle, 15-18 minutes.

Serve immediately or freeze to reheat later.

To freeze, fully cook and fully cool. Place in a single layer in a freezer container or bag. Seal well, squeezing out excess air, and freeze.

To reheat, place on a beking sheet and bake in a 350°F oven until hot all the way through, 10-15 minutes.

PREP OPTIONS:

The night before: Tear bread. Shred cheese. Dice ham.

Easy Breakfast Casserole Muffinsmakes approximately 12 muffins // serves 4-6

These are super-easy to make and if everything is prepped, come together very quickly!

4 pieces sourdough or whole

wheat bread, torn into small

pieces (enough to fill 12 muffin

tins almost to the top)

4 oz ham, finely diced

4 oz cheddar cheese, shredded

(aboug 1 cup)

sprinkle of dried parsley

Custard mixture:

8 eggs

1 cup milk

2 teaspoons ground mustard

1 teaspoon ground pepper (or

more or less to taste)

Original recipe: http://thrivinghomeblog.com/2010/01/easy-breakfast-casserole-muffins/

http://thrivinghomeblog.com/2010/01/easy-breakfast-casserole-muffins/


WEEK 3: LUNCH 1

TO MAKE THE DRESSING: Whisk together or shake in a jar the vinegar, lemon juice, shallot, olive oil, honey, sea salt, and pepper. Set aside and whisk or shake well right before using.

TO PREPARE THE SALAD: Bring water to a boil in medium pan over medium-high heat. Add orzo and cook until tender, 8-9 minutes or according to package directions. Drain.

Meanwhile, chop the tomatoes and greens.

When orzo is drained and cooled, toss with tomatoes, basil, green onion, arugula, and HALF of the dress. Stir well to combine, then add more dressing to taste.

Serve immediately or refrigerate up to four hours. Sprinkle with feta cheese immediately before serving.

PREP OPTIONS:

Two nights before: Make the dressing.

The night before: Cook orzo. Chop tomatoes and green onions (greens will oxide quickly, so it’s best to chop basil and arugula immediately before using). Crumble feta, if necessary.

Tomato Basil Orzo Saladserves 4-6

This is a lovely, refreshing salad and a hit with children and adults alike.

4 cups water

1 1/2 cups orzo, uncooked

2 cups diced cherry

tomatoes

4 large leaves fresh basil,

chopped

4 green onions, chopped

4 oz spinach or arugula,

finely chopped (about 2

cups)

1 cup crumbled feta cheese

For the dressing:

1/4 cup white or red wine

vinegar

juice of 1 lemon

1 shallot or small red onion,

minced (optional)

1/3 cup olive oil

1 tablespoon honey

sea salt and black pepper


WEEK 3: LUNCH 2

FOR THE BROCCOLI MIXTURE: Preheat oven to 425ºF. Line a rimmed baking sheet with parchment paper and set aside.

Toss together the broccoli, pine nuts, avocado oil, oregano, salt, and pepper. Spread into an even layer on the baking sheet and roast until broccoli and pine nuts begin to brown, 13-15 minute, stirring once.

Remove from the oven and let cool.

FOR THE DRESSING, whisk together the vinegar, olive oil, garlic, and nutmeg. Can be made up to 1 week in advance. Shake or whisk well just before using.

TO ASSEMBLE THE SALAD: Place the broccoli mixture in a large bowl and pour HALF of the dressing over the broccoli mixture and toss to combine. Add feta cheese and raisins, along with more dressing to taste.

Serve immediately or cover and chill for up to 24 hours.

PREP OPTIONS:

Two nights before: Make dressing.

The night before: Chop broccoli. Roast broccoli and pine nuts. Crumble feta, if necessary.

Roasted Broccoli Saladwith Pine Nuts, Raisins, & Feta

serves 4

Florets from 1 large head

broccoli, finely chopped

1 cup raw pine nuts


extra-virgin olive oil




3 ounces feta cheese,

crumbled

2 tablespoons raisins

For the dressing:



olive oil

1 clove garlic, minced

1/8 teaspoon freshly-ground

nutmeg

Original recipe: http://yummybeet.com/roasted-broccoli-salad-with-pine-nuts-raisins-feta/

http://yummybeet.com/roasted-broccoli-salad-with-pine-nuts-raisins-feta/


WEEK 3: LUNCH 3

Preheat oven to 425°F. Line a rimmed baking sheet with parchment paper and lay the 12 sourdough roll halves on the parchment. Place the bread in the oven and toast for 2-3 minutes. Remove from oven and set aside.

Meanwhile, in a large bowl, stir together the tuna, onion, celery, garlic powder, parsley, mayonnaise, salt, and pepper.

TO ASSEMBLE THE MELTS, spoon the tuna mixture over the rolls, then top with sliced mozzarella. Return to the oven and bake until the cheese is melted and bubbling and barely starting to brown, 5-8 minutes. Watch carefully as baking times may vary considerably.

Serve immediately.

PREP OPTIONS:

The night before: Chop vegetables. Make the tuna mixture. Slice mozzarella, if necessary.

The Perfect Tuna Meltmakes approximately 12 tuna melts // serves 4-6

If you need a gluten-free or grain-free option, just use whatever bread you’d like!

6 large sourdough rolls or

English muffins, sliced into

halves


thinly sliced

For the tuna mixture:

10 oz tuna (2 cans), drained

1 medium red onion, minced

1 stalk celery, chopped

1/2 teaspoon garlic powder


or tarragon

1/3 cup mayonnaise




WEEK 3: DESSERT

Preheat the oven to 350°F and liberally grease a 9-inch round springform pan. Set aside.

Next, separate your eggs, placing the yolks in a large mixing bowl and the whites in the bowl of an electric mixer, making sure the bowl and whisk attachment are absolutely bone dry. Set the electric mixer aside.

Add the lemon zest and honey to the bowl with the egg yolks. Beat with a whisk until smooth and set aside.

In a second bowl, whisk the dry ingredients. Mix well, then pour into the egg yolk mixture and combine well. At this point, lift the whisk to observe the mixture. If the mixture runs or drips off the end fairly smoothly, just let it be, but if the mixture is so thick that it sort of “plops” off the end of the whisk instead of flows, add one more whole egg to the mixture and whisk again. (The mixture WILL be quite thick - you just want it to look more like a batter than a dough.) Set aside.

Now beat the egg whites. Have the vinegar and cream of tartar at the ready, then turn the mixer to low and slowly increase its speed to high. Once bubbles begin to appear, add the vinegar and cream of tartar and continue beating until soft peaks form. Do not overbeat or your cake will more easily deflate during baking (which won’t affect the flavor or texture, it will just be... flatter!).

...continued on the next page

PREP OPTIONS:

Two nights before: Grind pistachios & almonds, if necessary.

The night before: Juice beets. Whisk dry ingredients.

Rose-Scented Pistachio Honey Cakeserves 6-8

This grain-free cake is delicious whether you need a grain-free option or not, and it’s perfect for an anniversary or Valentine’s day fête. It’s NOT quick, but it’s worth it! Also, it’s delicious even without the rose-scented cream, so there’s no shame in skipping that if desired. Please also note that the beet juice is simply used to tint the cream pink (it leaves no beet

flavor), but it can be skipped if you’re running short on time.

4 eggs, separated

2 tablespoons lemon zest

OR 1 tablespoon lemon

extract

1/2 cup honey

1 teaspoon apple cider

vinegar

1 teaspoon cream of tartar

Dry ingredients:

1 cup almond flour

1/2 cup ground pistachios

2 tablespoons coconut flour

1 teaspoon ground

cardamom

1 teaspoon baking powder

For the rose-scented cream:

2 cups heavy whipping

cream

2-3 tablespoons beet juice

1 tablespoon rosewater,

more as desired

HOW TO GRIND PISTACHIOS: Shell 60-80 pistachios (about 2 cups of pistachios in the shell) and grind the nutmeats in a food processor until they resemble a fine flour. You should have about 1/2 cup of ground pistachios. Repeat with almonds, if necessary.

HOW TO MAKE BEET JUICE: Run 1 small beet through a juicer to extract the juice OR boil the beet until just until soft, then slice the beet into pieces and squeeze in a cheesecloth to extract the juice.


Pistachio Honey Cake, continued

Fold the egg whites carefully into pistachio-egg yolk mixture in several additions but handling the batter as little as possible. Scrape the finished batter into the prepared springform pan and bake until the entire top is golden brown, the middle no longer jiggles, and the sides have begun to pull away from the sides of the pan, about 25-30 minutes.

Remove the cake from the oven and let cool completely in the pan. Once cool, pop open the springform and remove to a platter.

TO MAKE THE ROSE-SCENTED CREAM: Clean out the bowl of the electric mixer and pour in the cream. Add the saffron, if using, and stir slowly until the cream has yellowed, then increase the speed to high and beat until it begins to thicken. Add the rosewater and the beet juice, then continue to beat until thick, billowy clouds form. Set aside in the refrigerator.

To serve, decorate each slice with a dollop of rose-scented cream and whole, shelled pistachios.


WEEK 4: DINNER 1

TO MAKE THE SAUCE: In a heavy-bottomed saucepan, bring beef stock, red wine, fresh thyme, and pepper to a boil over a medium-high heat. Reduce heat to medium and continue to simmer until reduced by at least half, 20-30 minutes.

Once the wine and stock are reduced by more than half, remove and discard the sprigs of thyme. Whisk in butter until melted and the sauce is smooth, then remove from the heat. If preparing ahead, pour into a mason jar and set in the refrigerator for up to two days.

TO PREPARE THE ONIONS AND MUSHROOMS: Melt two tablespoons butter or avocado oil in a large skillet or Dutch oven over medium heat. When the butter is no longer bubbling, add onions and sauté until soft and their edges begin to caramelize, 5-8 minutes. Remove the onions from the pan and place in a bowl, then add the mushrooms to the pan. Sauté the mushrooms until fragrant and they have released their juices, 5-6 minutes. Scrape into the bowl with the onions and set aside. If preparing ahead, cover and refrigerate for up to two days.

TO PREPARE THE STEAKS: Preheat the oven to 350°F. Have a 9” x 13” baking dish at the ready. Place ground beef, shallots, eggs, salt, and pepper together in a mixing bowl and mix with your hands until thoroughly combined. Form the meat mixture into eight patties and set aside.

Meanwhile, heat two tablespoons of butter or other cooking fat in a large skillet over medium heat until it stops bubbling or shimmers. Place four patties into the skillet, searing on both sides until well-browned on the outside but still pink in the center. Place steaks in the baking dish and repeat with remaining patties. If preparing ahead, cover and refrigerate for up to 24 hours.

When ready to bake, scatter onions and mushrooms over the steaks and pour sauce all over the top to smother the steaks and onions. Bake until steaks are cooked through, 20-35 minutes. Serve with lots of steamed vegetables.

PREP OPTIONS:

Two nights before: Sauté onions and mushrooms.

The night before: Make sauce. Make meat mixture. Sear steaks.

Salisbury Steakserves 4-6

If you’d like a vegetarian version, make this sauce with mushroom stock in place of the beef stock and serve over pan-seared portobello mushroom caps. It’s absolutely scrumptious! (You may also skip adding the extra mushrooms to the

sauce...) I also highly recommend making the sauce ahead - it speeds up dinner prep significantly. And as another alternative if you’re in a big hurry, you could make homemade cream of mushroom soup and use that in place of this onion

& mushroom sauce - there’s a recipe at NourishingJoy.com.

For the steaks:

2 lb ground beef

1 medium red onion, very

finely minced

2 eggs

1 teaspoon sea salt



avocado oil

1 lb cremini or porcini

mushrooms

1 large yellow onion, sliced

paper thin

For the sauce:

2 cups beef stock

2 cups dry red wine

2 sprigs fresh thyme




WEEK 4: DINNER 2

FOR THE FILLING: Heat a large skillet or Dutch oven over medium-high heat until fully hot. Add the chicken thighs and cook until no longer pink, 5-8 minutes, flipping once. Remove from the pan and add the butter. When it’s melted and bubbly, add the onions, carrots, and celery. Sauté until soft and the onion is translucent, 5-6 minutes. Meanwhile, when the chicken thighs are cool enough to handle, dice them and set aside.

When the vegetables are soft, add the garlic, thyme, salt, and pepper. Sauté until fragrant, 30-60 seconds. Stir in the diced chicken and peas, then stir in the flour. Add the milk and stir, then add the chicken stock and stir again until the mixture is thickened, 3-4 minutes. Remove from the heat.

TO MAKE THE BISCUITS AND ASSEMBLE THE POT PIES: Preheat the oven to 400°F. Generously butter a 12-cup muffin tin and set aside.

In a large bowl, whisk the flour, salt, and baking powder. Rub the butter into the flour mixture with your fingers until the butter resembles coarse crumbs. Pour the milk into the flour mixture, stirring just until combined. Scrape the dough together to form into a ball.

Sprinkle your work surface with a small amount of flour and roll the dough into a long rectangle about 1/4” thick (about the thickness of a stack of 3-4 pennies). Then, using a large biscuit cutter, cut out individual biscuits and pat each biscuit into the muffin tin cups, pressing the biscuit down and pulling the sides of the biscuits to cover the sides of the muffin pan.

Spoon the filling into the biscuit cups, filling them all the way to the top (or evenly between all cups, if there’s not enough filling to fill them all).

Bake until the biscuits are golden on the edges and the filling is bubbly, 13-26 minutes. Serve immediately.

PREP OPTIONS:

Two nights before: Cook chicken thighs.

The night before: Chop vegetables. Make filling and refrigerate. Make biscuit dough and cut out rounds.

Mini Chicken Pot Pie Biscuitsmakes approximately 12 mini pot pie biscuits // serves 4-6

If you have leftover chicken from another meal, this is even faster!

For the filling:

4 chicken thighs



2 carrots, peeled and diced

1 stalk celery, diced

1 garlic clove, grated




1 cup frozen peas

1/4 cup whole wheat flour

1 cup whole milk

1/2 cup chicken stock or

vegetable stock

For the biscuits:

2 1/2 cups whole wheat

flour



8 tablespoons cold butter (1

stick), cubed

1 cup whole milk


WEEK 4: DINNER 3

Preheat the broiler to 425°F. When chicken is prepped, also heat a large, oven-proof skillet over high heat. (Heat two skillets if all chicken breast pieces won’t fit in one skillet, as you’ll need to cook everything at the same time.)

MAKE THE HERB OIL: Combine the Italian seasoning, salt, pepper, and olive oil in a small bowl and stir until well mixed. Can be made up to 3 days in advance.

PREPARE THE CHICKEN: Coat both sides of each chicken fillet with the herb oil. When the skillets are hot, add the fillets and pan fry on each side just until golden (2-3 minutes per side).

Toss the garlic into the skillets and sauté until fragrant, 30-60 seconds. Scrape in any remaining herb oil, then spoon the marinara sauce over and around the chicken. Sprinkle the mozzarella evenly over all the chicken, then transfer to the oven and broil until the cheese has melted and the chicken is cooked through, 4-6 minutes. Watch carefully beginning at the 3-minute mark to be sure they don’t burn, as broilers can vary widely.

Garnish with fresh parsley and serve with steamed vegetables, zucchini noodles, or pasta, if desired.

PREP OPTIONS:

Two nights before: Make herb oil. Make marinara sauce, if desired.

The night before: Slice chicken. Shred mozzarella.

Mozzarella Marinara Chickenserves 4-6

4 chicken breasts, halved

crosswise to make 8 fillets


2 cups marinara



For the herb oil:


seasoning



1/4 cup olive oil

To serve:

Fresh parsley


WEEK 4: DINNER 4

Heat the olive oil in a heavy-bottomed pot over medium high until it shimmers. Add the onion and sauté until translucent, 4-5 minutes. Stir in the ginger and continue to sauté until fragrant, 30-60 seconds. Add the uncooked rice and turmeric and sauté again until nicely toasted, 1-2 minutes, stirring very frequently.

Add stock and bring to a boil, then reduce heat to medium-low, cover, and simmer until rice has absorbed most of the liquid, 20-25 minutes. Remove from heat and allow to sit for 10 minutes.

Prepare the kale by removing the stems and cutting the leaves into 1/4” strips. While the rice is resting, melt the butter in a large, heavy-bottomed pot over medium heat until it bubbles. Add in the garlic, cooking until fragrant, 30-60 seconds. Add the chopped kale and stir to coat with the garlic. Add in the vegetable broth, cover, and let kale cook until wilted and slightly softened, 4-5 minutes, stirring occasionally.

Add in the coconut milk and continue to cook greens until tender, 3-5 minutes more. Taste and add salt as needed.

Serve greens over turmeric rice and top with toasted cashews and coconut.

PREP OPTIONS:

The night before: Make the turmeric rice. Chop the vegetables.

Turmeric Rice with Coconut Kaleserves 4-6

This may sound and look exotic, but it’s scrumptious and simple, making it a perfect weeknight meal.Word to the wise, however - if you have toddlers or messy eaters in your house, be sure they’re not wearing their best

clothes, as turmeric can leave a light stain (although it usually comes out completely after a few washings).

For the turmeric rice:


1 large yellow onion, minced


peeled & grated

2 cups short grain rice,

white or brown

2 teaspoons ground

turmeric

4 cups vegetable stock or

water


For the kale:

2 bunches lacinato kale,

deribbed and sliced into

thin strips



1 cup vegetable stock

1 1/2 cups coconut milk (1

can)

To serve:

Toasted cashews

Toasted coconut flakes


WEEK 4: DINNER 5

First, prepare the cauliflower. Cut each head into bite-size pieces, even the stem, cutting away any tough or sinewy pieces. In batches, place the cauliflower in a food processor and pulse until the cauliflower pieces are the size of grains of rice. Place in a large bowl and set aside. The cauliflower can be “riced” up to 24 hours in advance. If working ahead, cover well and refrigerate.

Next, make the sauce. Whisk or shake in a jar all sauce ingredients and set aside. The sauce can be made up to three days in advance.

When ready to cook, melt the butter or heat the olive oil in a large wok or Dutch oven over medium-high heat until it bubbles or shimmers. Add the pepper strips and sauté just for a minute or two, then add the riced cauliflower and continue to sauté until it’s tender, 3-4 minutes, stirring frequently.

Pour over the sauce and stir well, then lower the heat to medium if the bottom is starting to stick. Lay the smoked salmon pieces on top, but do not stir. Cover and let the salmon warm for 1-2 minutes, then scoop into bowls, sprinkle generously with diced green onions, and serve.

PREP OPTIONS:

Two nights before: Make the sauce.

The night before: “Rice” the cauliflower. Chop the vegetables.

Asian Smoked Salmon & Vegetable Bowlsserves 4-6

If you can’t find smoked salmon in your area or it’s prohibitively expensive, you can add any other protein you would like, such as chicken strips or other smoked fish. Just be sure to cook it well, as the steaming here merely warms the already

cooked smoked salmon.

2 large heads cauliflower


olive oil


strips

8 oz. smoked salmon, cut

into large pieces

8 green onions, diced

For the sauce:

1/2 cup soy sauce


and grated


1 tablespoon raw honey



Heat a large pot or Dutch over over medium heat until fully hot. Add sausage and cook until crumbled and well-browned.

Scrape the sausage into a slow cooker and add all remaining ingredients. Cook on low for 6-8 hours or on high for 4-5 hours.

Adjust seasonings to taste and serve with crusty bread.

PREP OPTIONS:

The night before: Cook sausage. Chop vegetables.

Slow Cooker Lentil, Sausage & Sweet Potato Soupserves 4-6

It’s hard to go wrong with the pairing of sausage and lentils, but the addition of sweet potato takes it to an even more glorious height. Adjust the seasonsings to taste for a hearty, delicious meal waiting for you at the end of the day.

1 lb bulk Italian sausage



2 cups brown lentils

1 tablespoon dried sage



can)

1 large sweet potato,

chopped into bite-size

pieces




WEEK 4: BREAKFAST 1

First, grind the oats. Place the oats in a food processor or high-speed blender and pulse until the oats are the texture of a coarse flour. Set aside.

Preheat oven to 400°F. Line a rimmed baking sheet with parchment paper. Set aside.

Whisk together dry ingredients to combine well. Add butter and rub into the dry mixture with your fingers until the mixture resembles very coarse crumbs, then add yogurt, honey, milk, and chopped apple. Fold just until dough comes together - do not over mix!

Turn dough out onto the prepared baking sheet and pat dough onto a rough 12×9 inch rectangle about 1-inch thick. The dough will be sticky!

Sprinkle oats over the surface and press lightly to adhere to dough. Score dough into 16 pieces (4 rows of 4 scones), creating either square or triangle shapes as desired. Cut dough all the way through, but do not separate pieces.

Bake scones until golden, 18-22 minutes. Remove from oven and let cool for 5-10 minutes. Slice through score marks and serve.

PREP OPTIONS:

Two nights before: Grind the oats.

The night before: Whisk dry ingredients. Cube butter; let sit in the refrigerator until use.

Easy Apple Oat Sconesmakes 16 scones

These are the type of breakfast that lure you out of bed due to the delicious smell wafting through the house. Enjoy with copious amounts of butter and a dollop of jam. If you’ve got apple butter, all the better.

Dry ingredients:

2 cups rolled oats

2 cups unbleached, all-

purpose flour

1 teaspoon cinnamon




1/2 cup butter, cubed and

very cold

1/4 cup plain or vanilla

yogurt

2 tablespoons honey

1/2 cup milk

2 apples peeled and diced

2 tablespoons rolled oats

Original recipe: http://brendid.com/quick-healthy-recipes-easy-apple-oatmeal-scones/

http://brendid.com/quick-healthy-recipes-easy-apple-oatmeal-scones/


WEEK 4: BREAKFAST 2

First, grind the oats. Place the oats in a food processor or high-speed blender and pulse until the oats are the texture of a coarse flour. Set aside.

Preheat oven to 350°F. Generously butter a 9x5 inch loaf pan and set aside.

Whisk together the dry ingredients, including the reserved oat flour, until well combined, then add the lemon zest and whisk again. Form a well in the center. Add the egg, whisk it lightly with a fork, then add the milk, lemon juice, vanilla extract, and peanut butter. (If the peanut butter is not pourable, warm slightly before using to soften.)

Whisk together all wet ingredients, then gently fold dry and wet ingredients together. Continue mixing gently until a well-mixed batter is formed.

Scrape into the prepared loaf pan and bake until the top is golden-brown and a skewer inserted in the center comes out clean. Remove from the oven and allow to cool before serving.

Store covered in the refrigerator for up to three days.

PREP OPTIONS:

Two nights before: Grind the oats.


Flourless Lemon Poppy Seed Breakfast Cakeserves 4-6

This bright cake is a cheery way to start the day! If you’d like to up the protein even more, smear a bit of cream cheese on each piece when you serve.

Dry ingredients:

2 cups rolled oats


sugar

1 tablespoon baking powder

pinch sea salt

1/4 cup poppy seeds

zest from 1 lemon

1 egg

7/8 cup milk

juice from 1/2 lemon


1/3 cup peanut butter or

other nut butter

Original recipe: http://thebigmansworld.com/2016/03/07/healthy-flourless-lemon-poppyseed-breakfast-cake/


http://thebigmansworld.com/2016/03/07/healthy-flourless-lemon-poppyseed-breakfast-cake/


WEEK 4: BREAKFAST 3

Place all ingredients in a blender in the order listed.

Blend until smooth.

Serve immediately or refrigerate for up to 2 hours. (Mixture may need to be remixed if separation occurs.)

PREP OPTIONS:

The night before: Slice bananas and place in freezer (required).

Banana & Almond Breakfast Smoothieserves 4-6

To make this smoothie extra “Valentine-y,” feel free to blend in a bit of cocoa powder as well.Chocolate, of course, pairs with banana and almond beautifully.

4 bananas, frozen in chunks

1/4 cup almond butter

1/2 cup rolled oats

1/2 teaspoon vanilla extract

4 cups whole milk


WEEK 4: LUNCH 1

Heat olive oil in a large skillet over medium-high heat until it shimmers. Season chicken pieces with salt and pepper, then add chicken to pan. Sauté until chicken is cooked through and golden brown.

Add barbecue sauce and pineapple to the pan and toss chicken to coat, letting cook for 1 minute more to thicken slightly. Remove from heat.

Place a romaine leaf on each plate. Layer with a spoonful of barbecue chicken mixture, cheese, onion, and cilantro. Serve immediately.

PREP OPTIONS:

The night before: Shred cheese. Chop fruit and vegetables. Remove chicken from freezer, if necessary.

Hawaiian BBQ Chicken Wrapsserves 4-6

If you would like a homemade barbecue sauce, there are multiple recipes at NourishingJoy.com. Also, if you’d prefer, you can roll these in a tortilla instead of piling them in a Romaine leaf.


4 boneless, skinless chicken

breasts, cut into bite-size

pieces

salt and pepper

1 cup barbecue sauce

1 cup chopped pineapple,

fresh or canned

To serve:

1 head of Romaine lettuce,

leaves left whole



1 small red onion, minced

1 bunch fresh cilantro,

chopped (optional)


WEEK 4: LUNCH 2

Heat a large, dry skillet over medium heat until fully hot.

Meanwhile, divide the pesto between HALF of the tortillas and spread evenly across the surface of each one. Set aside.

Place one of the remaining tortillas in the pan and quickly scatter shredded chicken, spinach, mozzarella, and feta across the surface. Top with one of the pesto tortillas.

Cook until the tortilla begins to brown and the cheese has begun to melt, 1-2 minutes, before carefully flipping over and cooking until the cheese has fully melted and the tortilla has browned, an additional 1-2 minutes.

Cut into wedges and serve with sliced tomatoes, if desired.

PREP OPTIONS:

Two nights before: Cook and shred/dice chicken.

The night before: Shred cheese. Chop spinach. Make pesto, if necessary.

Chicken & Pesto Quesadillasmakes 4 quesadillas // serves 4-6

If you have leftover chicken from a roast or other dinner, shred it and use it here!

8 large tortillas

2 chicken breasts, cooked,

diced or shredded

4 oz baby spinach, chopped


shredded (approx. 2 cups)

4 oz feta cheese, crumbled

(approx. 1 cup)

1/2 cup pesto

For serving:

Sliced tomatoes (optional)


WEEK 4: LUNCH 3

In a medium bowl, cream together butter and cream cheese until smooth, then add mayonnaise, lemon juice, salt, pepper, and paprika and stir until once again smooth.

Add celery and red onion and stir to combine well. Add eggs and mix well. Adjust seasonings to taste, then cover and chill for at least one hour and up to two days in advance.

To serve, layer on croissants or lettuce leaves.

PREP OPTIONS:

Two nights before: Hard-boil eggs.

The night before: Set butter and cream cheese out to soften. Chop vegetables.

Deluxe Egg Saladserves 4-5

If you’ve never had egg salad with cream cheese, you’re in for a treat. There’s a reason this recipe is called “deluxe”!

2 tablespoons butter, room

temperature

4 oz cream cheese, room

temperature


as desired

juice from 1/2 lemon

1/4 teaspoon salt

1/8 teaspoon pepper

1/4 teaspoon smoked or

sweet paprika

1 stalk celery, minced


8 hard boiled eggs, finely

chopped or mashed with a

fork

To serve:

4 croissants (or your favorite

bread)

Lettuce leaves (optional)

HOW TO HARD-BOIL EGGS:

Bring 1-2 inches of water to a rolling boil in a stock pot. Place cold eggs in a steamer basket, then lower it into the pot, ensuring none of the eggs are submersed in water, and set on the lid.

Steam for 12-15 minutes for hard yolks or 6-8 minutes for soft.

Immediately place in an ice bath to halt cooking, then when cool, either peel or store in the refrigerator.

Peel under cold, running water for an even easier release and efficient peeling.


WEEK 4: DESSERT

Preheat to 325ºF. Place four small ramekins, oven-proof bowls, or small coffee cups in a shallow baking pan.

In a small saucepan, bring the coconut milk just to a simmer over medium-low heat.

Add the tea leaves or tea bag and the strips of citrus zest; cover and let steep at least 10 minutes or up to an hour. Remove tea bag pressing firmly to release liquid or strain tea leaves and return the coconut milk to the pan.

When ready to continue, whisk together the egg yolks and sugar in a medium bowl until slightly thickened. Set aside.

Bring the infused milk back to a simmer and turn off heat. Add in the salt and chopped bittersweet chocolate, whisking until melted and smooth.

Whisking constantly, slowly drizzle the warm chocolate mixture into the egg mixture until smooth.

Divide the chocolate mixture evenly among the ramekins. Pour hot tap water into the pan so it reaches halfway up the sides of cups, then place in the oven and bake until nearly set, 25-30 minutes.

Remove pan from oven, then remove ramekins from the water and let them cool slightly. Cover and move to the refrigerator. Chill until set, 2-3 hours, or up to 3 days.

Remove the chocolate pots from the fridge at least 10 minutes before serving for best texture. Top the pots de crème with shaved chocolate and serve.

PREP OPTIONS:

The night before: Chop chocolate. Infuse and strain milk.

Earl Grey Chocolate Pots de Crèmemakes 4 pots

To acquire the strips of citrus peel, simply use a vegetable peeler and peel off as long as strip as you can. Simple!

1 cup coconut milk (full fat)

1 teaspoon loose earl grey

tea leaves or 1 tea bag

1 strip of lemon peel

1 strip of orange peel

2 large egg yolks


cane sugar


4 ounces/120g bittersweet

chocolate (at least 70%

cacao), finely chopped

For garnish:

Extra shaved bittersweet

chocolate

Original recipe: http://gourmandeinthekitchen.com/2014/earl-grey-chocolate-pots-de-creme-recipe/


http://gourmandeinthekitchen.com/2014/earl-grey-chocolate-pots-de-creme-recipe/


Inspired by: http://nourishedkitchen.com/loaded-baked-potato-soup-with-crispy-bacon/ WEEK 5: DINNER 1

Place the potatoes and stock in a large pot and bring to a boil over medium-high heat. Cover, reduce heat to medium, and simmer until the potatoes are very soft, 25-30 minutes.

Meanwhile, prepare your toppings and cook bacon and potato skins, if using. (Cook potato skin strips in hot butter over medium heat until crispy, 2-3 minutes per side.)

When the potatoes are ready, remove from heat and add salt and pepper. Purée in a blender or with an immersion blender until smooth. Add cream and cheese and stir until the cheese is melted and the soup is homogenous.

Serve immediately and top with prepared toppings.

PREP OPTIONS:


The night before: Cook potatoes. Chop vegetables.

Loaded Baked Potato Soupserves 4-6

Make a double batch of this soup and purée it before adding the cream or cheese.Freeze half and you’ve got a meal ready to thaw, heat, and serve!

6-8 Russet potatoes, peeled

and quartered (about 2 1/2

lb)

6 cups chicken stock or

vegetable stock



1/2 cup heavy cream

2 ounces cheddar cheese,

shredded (about 1/2 cup)

For topping (as desired):

sour cream


jalapeño, thinly sliced

bacon, cooked until crisp

crispy potato skins


WEEK 5: DINNER 2

PREP OPTIONS:

The night before: Slice lemon. Slice butter. Make tartar sauce.

Buttery Lemon Codserve 4-6

Serve this with steamed vegetables for a simple, delicious meal!

2 lb cod or other white fish

1 teaspon sea salt



1 large lemon, thinly sliced

For the tartar sauce:

makes 1 1/4 cups

1 cup mayonnaise

juice of half a large lemon,

more to taste

1 tablespoon sweet pickle

relish

1 tablespoon pickled capers

1 teaspoon prepared

horseradish, more to taste

Preheat oven to 425°F and line a rimmed baking sheet with parchment paper. Slice the butter into 8 pats.

Place the cod on the baking sheet and sprinkled with salt and pepper. Place the butter pats evenly over the cod, then top with lemon slices.

Bake until the fish flakes easily, 25-30 minutes. (If you’re using a fish with thinner fillets, such as basa, begin checking at 15 minutes.)

TO MAKE THE TARTAR SAUCE: Combine all ingredients in a medium bowl or a pint-sized jar. Stir well, taste, and adjust to taste.

If salt is needed or the sauce is too thick, add a bit of brine from the capers.


WEEK 5: DINNER 3

PREP OPTIONS:

Two nights before: Make pie crust, if desired, and freeze in pie plate.

The night before: Chop vegetables. Sauté vegetables.

Stuffed-to-the-Brim Vegetable & Herb Quicheserves 4-6

For this quiche, you may either use a store-bought pie crust or make your own.Also, feel free to leave out or substitute any vegetables - these are just suggestions!

1 9-inch deep dish pie crust,

unbaked

1 tablespoon butter

desired vegetables (see

below)

8 oz cream cheese, cut into

cubes


Suggested vegetables:

1/2 onion, finely chopped

1 green bell pepper, finely

chopped

1/2 lb mushrooms, coarsely

chopped

1 small leek, white and

green parts

1 head broccoli, florets only

For the custard mixture:

6 eggs, beaten

1 cup milk

1 teaspoon salt


pepper

TO PREBAKE THE CRUST: (Do this step just before making the quiche.) Preheat oven to 400°F. Remove crust from freezer or refrigerator and bake pie crust until the top looks dry and no longer glossy, 7-8 minutes. Remove from oven and press down any bubbles while the crust is still somewhat soft. Set aside on a rimmed baking sheet and reduce oven to 350°F.

(For a crustless quiche, liberally butter a deep dish pie plate and set aside.)

TO MAKE THE QUICHE: While crust is baking, prepare the filling. In a large skillet, melt the butter until bubbling over medium heat and add the onion. Sauté until soft, 2-3 minutes. Add remaining vegetables and continue to sauté until all vegetables are tender, 4-7 minutes.

Add the cream cheese and stir until the cream cheese has melted and has coated the vegetables. Add the dried basil and stir once again, then scrape into pie crust or set aside to cool, if making the quiche later.

Next, make the custard mixture. Whisk the eggs in a mixing bowl, then add milk, salt, and pepper. Pour over the vegetables, then place the entire baking sheet in the oven, being careful not to splash the mixture out of the crust while you move it.

Bake until the center of the quiche wobbles coherently and a knife inserted in the center comes out clean, 45-65 minutes.

Cool 5-10 minutes, then slice and serve immediately.

Quiche may also be refrigerated and served cold, if desired.


WEEK 5: DINNER 4

TO ROAST THE BROCCOLI: Preheat the oven to 400°F and line a baking sheet with parchment paper. Toss the broccoli with the olive oil, then spread on the prepared sheet and roast until tender and slightly browned, 25-30 minutes.

Remove from the oven and set aside.

TO MAKE THE MACARONI AND CHEESE: Preheat the oven to 400°F (if needed). Liberally butter a casserole dish or 9” x 13” baking dish and set aside.

First, cook the pasta. Bring a large pot of water to a rolling boil over high heat, then add the pasta and stir. Keep at a steady boil just until the pasta is tender, 7-10 minutes. Drain, rinse lightly, then drain again well.

Next, make the sauce. Melt the butter in a large pot over medium heat until bubbling, then add the flour and whisk until homogenous. Allow to spread out and cook for a few seconds.

Add the milk a few tablespoons at a time, whisking in between each addition. The mixture will clump, but whisk until smooth after each addition before adding more milk.

When all the milk has been added and the mixture is thick and steaming, remove from the heat and whisk in the cheeses, mustard, hot sauce, salt, and pepper. Stir in the pasta and the roasted broccoli, then scrape the entire mixture into the reserved dish.

Bake until browned and bubbly, 25-30 minutes, and serve immediately.

PREP OPTIONS:

Two nights before: Shred cheeses. Make breadcrumbs, if necessary.

The night before: Roast the broccoli. Cook pasta.

Penne & Cheese with Roasted Broccoliserves 4-6

Feel free to roast any other vegetables too, such as cauliflower and green beans. Also, the baking step adds a layer of depth to the flavor, but if you’re in a hurry, feel free to serve it straight out of the pot.

For the roasted broccoli:

6 cups broccoli florets


For the pasta & sauce:



flour

4 cups milk

4 oz asiago, parmesan,





1 tablespoon Dijon mustard

1 dash hot sauce (optional)

1 teaspoon sea salt


1 cup dry breadcrumbs,

preferably sourdough

1 lb penne or any bite-sized

pasta


WEEK 5: DINNER 5

TO MAKE THE BEEF: Up to 24 hours before you want to serve this, place sliced sirloin in a large glass or ceramic bowl. Add the garlic, onion, and spice mix and toss to distribute evenly. Pour in olive oil and place in the refrigerator to marinate for 1-24 hours.

To cook, heat a large griddle or skillet on medium-high heat. When the pan is hot, remove meat from marinade, discarding the marinade, and distribute in one layer on the pan. If all the meat does not fit in one layer, sear in two batches. Sear for 2-3 minutes on each side, being careful not to overcook the meat.

Serve hot, cold, or at room temperature.

For the Minted Yogurt:

Combine all ingredients in a small bowl and stir together. Let sit for at least half-an-hour before serving to meld the flavors.

PREP OPTIONS:


The night before: Slice beef. Set beef to marinate (recommended). Make minted yogurt.

Moroccan Beef with Minted Yogurtserves 4-6

This can be served either with rice pilaf or with flatbread, such as pita bread.

For the beef:

2 lbs beef top sirloin, thinly

sliced



1 cup olive oil

For the spice mix:



1 teaspoon cinnamon

1 tablespoon coarse sea salt

1 teaspoon ground black

pepper

For the minted yogurt:

1 cup yogurt

1/2 cucumber, grated

zest of one lemon

1/2 teaspoon dried mint,

more as desired



First, make “salsa.” In a medium bowl, combine tomatoes, olives, feta, mint, and olive oil. Season with salt and pepper. Set aside or refrigerate for up to 24 hours.

Next, cook the chicken. First, pound the breasts flat by slicing each breast in half crosswise (not lengthwise), then placing between plastic wrap and pounding with a long rolling pin or meat mallet. Pound until the thickness is equal across the breast and approximately 1/2-inch thick. Sprinkle with salt and pepper and set aside.

Heat the cooking oil in a grill or sauté pan over medium-high heat until a drop of water sizzles.

Add chicken to the pan and cook, working in batches as necessary, until chicken is cooked through, 2-3 minutes per side. Transfer cooked breasts to a plate, and cover to keep warm. Top chicken with “salsa” and serve immediately.

PREP OPTIONS:

Two nights before: Make rice pilaf, if desired.

The night before: Pound chicken breasts. Make Greek “salsa.”

Greek Chicken with Fresh Greek “Salsa”serves 4-6

This is delicious with rice pilaf!

2 lb chicken breasts

sprinkle of sea salt and

black pepper

1 tablespoon olive oil, lard,

or your favorite cooking fat

For Greek salsa:

1 pint cherry or grape

tomatoes, halved

1/2 cup pitted Kalamata

olives


coarsely crumbled (about 1

cup)

1/2 cup fresh mint leaves,

coarsely chopped

2 tablespoons extra virgin

olive oil


black pepper

Inspired by: http://www.marthastewart.com/336758/greek-chicken-cutlets


WEEK 5: BREAKFAST 1



Melt the butter in an oven-proof skillet over medium-low heat. When it stops bubbling, tilt the pan so the butter covers the bottom of the pan, then toss in the ham and pour the egg mixture over. Let the eggs cook, undisturbed, for 5 minutes, or until the bottom is cooked through but the top is still liquid.


Serve immediately or place in the refrigerator to serve cold. Store in the refrigerator for up to 3 days.

PREP OPTIONS:

The night before: Mince ham. Snip chives. Cook ahead to serve cold.

Ham & Herb Frittataserves 4-6

When I originally heard of frittata years ago, it sounded fussy because of all the messy flipping of half-cooked eggs and whatnot. So when I saw a version with no flipping, I was enamored! I have Jenny from The Nourished Kitchen to thank for

that wonderful little technique tip from her book of the same name, The Nourished Kitchen.

One note: if using cast iron, your frittata may cook more quickly, so keep an eye on the last minutes in the oven.

12 eggs

3 tablespoons heavy cream

1 teaspoon sea salt


or green onion tops


1 cup minced ham

Inspired by: The Nourished Kitchen Cookbook


WEEK 5: BREAKFAST 2

Preheat oven to 350ºF. Liberally butter a 9” x 13” baking dish or casserole dish and set aside. Set the butter for the wet mixture in a small saucepan over low heat to melt.

Mix the dry ingredients in a large bowl, then set aside. In a separate bowl, whisk together egg and mashed banana until well mixed, then whisk in remaining wet ingredients, including the melted butter.

Fold the wet ingredients into the dry ingredients and stir well to combine. Scrape into the prepared dish and bake until well-set and beginning to brown, 40-45 minutes (longer if you’ve used a deeper casserole dish). Let sit at room temperature for 5-10 minutes before serving.

Meanwhile, chop the nuts, if desired.

To serve, scoop onto plates and sprinkle with nuts. Pass maple syrup, if desired.

PREP OPTIONS:

The night before: Mix dry ingredients. Chop nuts. Prepare and scrape into baking dish, then place in the refrigerator ready to bake.

Banana Bread Baked Oatmealserves 4-6

If you desire, make this entirely the night before and place in the refrigerator, then just pop in the oven to bake in the morning. (If you use glass bakeware, I recommend setting it in the oven and THEN turning on the oven so the dish warms

with the oven.)

Dry mix:

3 cups rolled oats


powder


1 teaspoon ground nutmeg

1 teaspoon sea salt

Wet mix:

4 large eggs

2 overripe bananas, mashed

3 cups milk

1/2 cup maple syrup

1 teaspoon vanilla

1 teaspoon molasses

(optional)


coconut oil, melted

For topping:


chopped (optional)

Inspired by: http://lovegrowswild.com/2015/08/banana-bread-baked-oatmeal/



WEEK 5: BREAKFAST 3

Preheat oven to 350°F. Generously butter a 9” x 13” baking dish or casserole dish and set aside. Remove sausage from casings, if necessary.

In a large sauté pan over medium heat, crumble the sausage meat and cook until cooked through and well-browned. Remove from pan with a slotted spoon and reserve.

Add hash browns to skillet, cover, and cook until potatoes are lightly browned, stirring only occasionally.

Spread browned potato shreds in the prepared pan and top with reserved sausage, chopped onion, and shredded cheese.

In a mixing bowl, beat the eggs, then whisk in the milk, salt, pepper, and hot sauce, if using. Pour the custard over the potato-sausage mixture.

Bake until well-set and beginning to brown, 35-40 minutes, OR set in the refrigerator to bake the following morning. (Allow 5-10 extra minutes cook time if baking after refrigerating.)

Let sit at room temperature for five minutes before serving.

PREP OPTIONS:


The night before: Brown sausage. Brown hash browns. Chop onion. Prepare entire casserole and refrigerate to bake in the morning.

Sausage Hash Brown Breakfast Casseroleserves 6-8

1 lb breakfast sausage

2 lb frozen shredded hash

browns

1 small onion, finely

chopped



Custard mixture:

8 eggs

2 cups milk

1 teaspoon sea salt


2 dashes hot sauce

(optional)


WEEK 5: LUNCH 1

Heat a dry skillet over medium heat until hot.

Meanwhile, gather and prep your ingredients and have them at the ready.

When the pan is hot, place the tortilla on the skillet, then evenly spread the cheese over the tortilla. Wait until the cheese is melted and the bottom of the tortilla is just beginning to brown.

Remove the tortilla from the skillet and sprinkle the kale, bell pepper, and red onion over one half of the tortilla. Fold in half over the fillings, creating a half-moon shape. Using a sharp knife, cut the quesadilla into four equal wedges.

(If using small corn tortillas, toast each tortilla in the pan with cheese, but cover the entire surface of just one tortilla with the fillings, using the other tortilla as a cover.)

Can be made up to two days ahead and can be sent in school lunches.

PREP OPTIONS:


The night before: Chop vegetables

“Kale”sadillamakes 1 quesadilla, 4 wedges

These amounts are all approximate and are obviously meant to be scaled up to however many quesadillas you desire to make. When I make these quesadillas for my family, I mince one small red onion, one large red bell pepper, and one bunch

of kale and divide them among the quesadillas.

1 large flour tortilla or 2

small corn tortillas



1 leaf of kale, rib removed

and leaf very finely chopped

3 tablespoons finely

chopped red bell pepper

1 tablespoon finely chopped

red onion


WEEK 5: LUNCH 2

Melt butter in large pot over medium-high heat until it bubbles, then add in chopped butternut and onion. Sauté for 2-3 minutes, then add in spices and continue to sauté until fragrant, 30-60 seconds.

Add stock and bring to a boil, then reduce heat to medium-low and maintain a steady simmer until the squash is soft, 15-20 minutes.

Purée in batches in a blender or with an immersible blender in the pot.

Serve immediately or refrigerate for up to 3 days.

PREP OPTIONS:


The night before: Peel and chop squash.

Butternut Squash Soupserves 4-6

This is a simple, delicious light meal, perfect for lunch at any time of year.If desired, peel and chop an apple and sauté it along with the squash and onion.


olive oil

1 whole butternut squash,

peeled and chopped in

1-inch pieces

1 yellow onion, chopped

1 quart chicken stock or

vegetable stock

Spice mix:

1 teaspoon ground

cinnamon

1 teaspoon sea salt


nutmeg

Inspired by: http://eatnourishing.com/recipe/butternut-squash-soup/

http://damndelicious.net/2016/12/16/sheet-pan-steak-and-veggies/


WEEK 5: LUNCH 3

Preheat oven to 425°F and have a rimmed baking sheet at the ready. Line with parchment paper or silicone if desired.

Lay as many corn tortillas on the sheet as fit without overlapping. Place 3-4 tablespoons of cheese in the center of each, then spread out evenly across the tortilla. Top each with a second corn tortilla.

Bake until the cheese is melted and bubbling, 3-4 minutes.

Remove from the heat and pile on a plate. Repeat with remaining tortillas and cheese.

To serve, spoon 2-3 tablespoons of refried beans down the center of each cheesy taco “shell” (really, just a quesadilla), then top with desired toppings.

PREP OPTIONS:


The night before: Prepare toppings.

Cheese Tacosmakes 1 dozen tacos

These are a perennial favorite in our house for kids and adults alike!

2 dozen corn tortillas



1 1/2 cups refried beans

(1 can), heated or at room

temperature

Fillings (as desired):

shredded lettuce

black olives

sliced avocado

sour cream

salsa


WEEK 5: DESSERT

Preheat oven to 350°F and line a rimmed baking sheet with parchment paper or a silicone baking sheet.

In a mixing bowl, stir together all ingredients until fully homogenous.

Roll by teaspoons into balls and place on the baking sheet about 2 inches apart. Flatten with the tines of fork so each is about 1 1/2-inches diameter, pressing down twice to create a cross-hatch pattern.

Bake until puffed and pale golden, 7-10 minutes. They will seem soft, but once the edges begin to brown, they’re ready. They will firm as they cool.

Let the cookies cool on the sheet for 2-3 minutes before removing to a wire rack to cool completely.

Repeat with remaining dough.

Simple Peanut Butter Cookiesmakes 3-4 dozen cookies

These cookies are addictive - you have been warned!

2 eggs

2 cups peanut butter (or

other nut or seed butter)

2/3 cups honey




Preheat the oven to 350°F. Line a baking sheet with parchment paper and set aside.

Mix the flour and salt together, then add the water a little at a time, stirring with a wooden spoon, until it forms a ball and can be scraped off the sides.

Lightly flour the work surface, then turn out the dough and roll until it is between 1/4” - 1/2” thick. (You may divide the dough into two balls if the dough is too large to work with.)

Cut into 3”x3” squares, then poke an 4x4 array of 16 holes across each one using a chopstick, wooden skewer, or clean nail.

Place the squares of dough on the prepared baking sheet at least one inch apart. Bake until just beginning to brown, 25-30 minutes, then flip over and continue to bake until dry to the touch, an additional 20-30 minutes depending on the thickness of the dough.

Remove from the oven and let cool and harden.

Store indefinitely in an airtight container.

Hardtackmakes 24-32 hardtack biscuits

5 cups of flour


2 cups of water



Freeze the brisket for 15–20 minutes. Once frozen, slice it very thinly against the grain, about the thickness of a penny. Remove any visible fat.

Combine remaining ingredients in a large bowl or large resealable plastic bag. Add sliced meat and stir or shake to coat evenly. Refrigerate for 8–12 hours, turning or stirring every few hours.

Remove the meat from the marinade and blot dry with a paper towel. You’ll want to get the meat as dry as possible. Discard marinade.

TO DEHYDRATE THE MEAT IN THE OVEN: Cover the bottom of the oven with aluminum foil and preheat it to 150°F. Once heated, place the strips of meat directly on the oven racks. Dry for about 4–8 hours.

The meat is done when it is very firm and dry, but also still pliable. It shouldn’t break when bent. Once dried, increase the heat to 300ºF and bake for 10 minutes to kill any harmful bacteria. Remove and let it cool completely.

TO DEHYDRATE THE MEAT IN A FOOD DEHYDRATOR: Place the strips of meat on the trays, making sure that they do not overlap. Parchment paper can be helpful, as these will drip as they dry, but you may want to flip the jerky half-way through so that the bottom dries completely. Dehydrate the meat at 150ºF for 4–8 hours.

The meat is done when it is very firm and dry, but also still pliable. It shouldn’t break when bent. Once dried, preheat the oven to 300ºF and bake directly on the oven racks for 10 minutes to kill any harmful bacteria. Remove it from the oven and let it cool completely.

Store in an airtight container for 1–2 months, or for up to 6 months in the freezer.

Beef Jerkyserves 6-8 // makes approximately 1 pound

from The DIY Pantry

This version is definitively more flavorful than the dried beef brought on-board ships, as the honey and liquid flavorings would have shortened its shelf-life significantly. However, since we’re not out to sea for months on end, we will welcome the

additions.

3 pounds beef brisket or

flank steak

1 cup Worcestershire sauce

1 cup soy sauce

1/4 cup honey


1/2 medium white or yellow

onion, minced


2 teaspoons liquid smoke

(optional)

PREP OPTIONS:

Two nights before: Make marinade.

The night before: Slice and marinate beef (required).


SNACK 1

Place garbanzo beans, garlic cloves, and roasted red pepper in the bowl of a food processor, along with 1 tablespoon of water. Pulse until the mixture resembles wet sand, 1-2 minutes, scraping down the sides as needed.

Add the cilantro, zest, lime juice, tahini, and the spice mix. Process for another minute to chop all ingredients and mix them well, scraping down the sides, then with the motor running, slowly drizzle in the olive oil in a single stream.

Once the oil is all incorporated, you may slowly stream in up to four tablespoons of additional water, one tablespoon at a time, to reach desired consistency.

To serve, scrape into a bowl and top with desired garnishes. Serve with pita chips, tortilla chips, or raw vegetables.

PREP OPTIONS:


The night before: Roast red pepper, if not using store-bought.

Fajita Flavored Hummusmakes approximately 2 1/2 cups // serves 4-6

This is delicious served with pita chips, tortilla chips, or raw vegetables. If you don’t have roasted red pepper, you may substitute a fresh red pepper, but it may not purée as nicely and the flavor will be more pronounced (still delicious, just

different).

1 1/2 cups cooked garbanzo beans

(1 can)

2 cloves garlic, peeled and left

whole

1/2 roasted red bell pepper,

coarsely chopped

4 stems fresh cilantro

zest of 1 lime

juice of 1/2 lime

2 tablespoons tahini

1/4 cup olive oil

For the spice mix:


1/2 teaspoon ground cumin


1/2 teaspoon smoked paprika


1/4 teaspoon chili powder


1/8 teaspoon cayenne pepper (opt)

To serve (optional):

sliced jalapeño

crumbled cotija cheese

pico de gallo fresh salsa

fresh cilantro, chopped


SNACK 2

Grease a square 8”x8” baking dish with coconut oil or line with parchment paper. Set aside.

Heat a dry skillet over medium heat until fully hot. Add all nuts and the coconut oil and toast until fragrant and lightly golden, 2-3 minutes, stirring very frequently. Scrape in the honey, cinnamon, and sea salt and cook until it bubbles, then let bubble for 10-20 seconds and remove from heat.

Scrape into a bowl and add tahini. Let cool for about five minutes, then add coconut flour, orange zest, and vanilla extract and stir to mix well.

Scrape into the prepared baking dish, flatten with the back of a greased spoon or spatula, and refrigerate to cool completely, 30-35 minutes.

Slice into 12 pieces and serve immediately or wrap individually. Store in the refrigerator for up to 1 week or in the freezer for up to 3 months.

PREP OPTIONS:

The night before: Chop nuts, if necessary.

Paleo “Baklava” Barsmakes 12 bars // serves 4-6

Using almond meal in place of almond flour is absolutely fine - these bars are quite forgiving. Also, if you chop your own nuts (rather than purchasing them pre-chopped), double the amount of whole nuts to calculate how much you need. For example, you’ll need 1 cup of shelled, whole pistachios to equal the 1/2 cup of chopped pistachios called for in this recipe.

1/2 cup chopped pistachios

or hazelnuts

1/2 chopped walnuts

1/2 cup almond flour

1 1/2 tablespoons coconut

oil

1/4 cup honey

1/2 teaspoon ground

cinnamon


1/4 cup raw tahini or almond

butter

2 tablespoons coconut flour

zest from 1 large orange



SIDE 1

TO MAKE BACON ROSES: Preheat oven to 375°F. Have a tray of mini-muffin tins or silicone ice cube trays available.

Roll each strip of bacon into a rose shape, leaving them slightly loose and with the edge with the fat on top. If the bacon strips are wide, cut them in half lengthwise before you begin rolling them up.

Place the bacon roses into prepared tins to help them hold their shape as they bake. Pierce theme crosswise with two toothpicks to create an “X” if needed to help keep them upright or from falling apart.

Bake until brown and crisp, 18-22 minutes, checking often to keep them from burning. Set them aside and let cool. Can be made up to three days ahead.

TO MAKE THE STRAWBERRY HEARTS: Cut the tops off the strawberries and then cut a small wedge out of the center to make them look like hearts. Slice in half, forming two strawberry hearts from each strawberry, or slice more thinly to make multiple hearts out of each strawberry. Can be made up to 1 day ahead.

TO MAKE DRESSING: In a pint-sized mason jar, place all dressing ingredients. Shake vigorously to combine. Adjust seasonings to taste. Can be made up to 1 week in advance.

TO PREPARE THE SALAD: Place spinach leaves in a large bowl and toss with HALF of the dressing. Add more dressing to taste.

Divide between salad plates and top with bacon roses and strawberry hearts.

PREP OPTIONS:

Two nights before: Make the dressing. Make bacon roses.

The night before: Cut strawberries. Wash and dry spinach, if necessary.

Baby Spinach with Bacon Rosesand Strawberry Hearts

serves 4-6

5 oz baby spinach

12 strips bacon

3-4 strawberries

For the dressing:



2 tablespoons maple syrup




SIDE 2

Preheat oven to 425°F. Line a rimmed baking sheet with parchment paper and set aside.

In a large bowl, toss the sweet potato strips with the olive oil and spice mix. Spread onto the prepared baking sheet so that the pieces touch as little as possible.

Bake until browned and crisp, 35-45 minutes, stirring/turning once.

TO MAKE THE MAYONNAISE: Stir together all ingredients and refrigerate. May be made up to 2 days ahead.

PREP OPTIONS:


The night before: Make lemon garlic mayonnaise. Slice sweet potatoes (I recommend slicing just before baking to reduce oxidation, but you may cut them up to 24 hours ahead and store in cold water in the refrigerator. Dry well before tossing with olive oil).

Chili Garlic Sweet Potato Frieswith Lemon Garlic Mayonnaise

serves 4-6

For the fries:

3 sweet potatoes, sliced

lengthwise to form french

fry shapes


For the spice mix:




pepper


For the mayonnaise:

2 cups mayonnaise


more to taste


salt and pepper, to taste



In a small skillet, dry roast the seeds on medium heat, stirring or tossing constantly, until the seeds pop. Remove and let cool.

Using a blender or food processor, blend the cooled seeds and dulse and grind as small as possible without creating pumpkin seed butter.

Use immediately or refrigerate until ready to use.

PREP OPTIONS:

The night before: Toast pumpkin seeds.

Roasted Pumpkin Seed “Salt”makes approximately 1/2 cup

Use this in place of salt whenever salt is called for! It’s salty, but doesn’t carry the same sodium load, while still providing needed vitamins and minerals. If you must avoid salt entirely, leave out the bit of sea salt called for in the recipe, but the

reason unrefined sea salt is called for is because in its unrefined state, sea salt provides more than 85 essential minerals our bodies need (!), so I’ve allowed for just a bit of sea salt to include that full spectrum of nourishment.

1 cup dried pumpkin seeds

2 tablespoons dried dulse

flakes

1/2 teaspoon unrefined sea

salt



FIRST MAKE THE SPONGE: In a medium glass or Pyrex bowl, mix all the ingredients for the sponge. The mixture will be rather shaggy. Cover and let sit at room temperature for 6-12 hours.

TO MAKE THE MUFFINS: Scrape the sponge into the bowl of an electric mixer fitted with the dough hook and add the remaining dough ingredients. Alternatively, to mix by hand, combine everything in the bowl with the sponge. Knead the dough for 5-6 minutes on low speed until the dough is very soft but no longer sticky.

(Optional: If you want extra nooks and crannies in your English muffins, let the dough rise at this point until it’s doubled in size, about 1 1/2 hours, then punch down and proceed.)

Turn the dough out on a well-floured surface and pat it until it’s about 1/2″ inch thick. Use a 3-inch biscuit cutter or decorative cookie cutter and cut the dough into circles. Place the circles on a sheet of parchment paper, silicone liner, or other non-stick surface.

Cover with a tea towel and let rise for 45-60 minutes.

Preheat a dry griddle over medium-low heat until it’s fully heated, about 5 minutes. Place as many muffins as fit comfortably on the griddle and cook for about 8 minutes, flipping every minute or two. The finished muffins will be nicely browned and the sides will be firm.

Slice with a serrated knife or split them open using a fork to get a more rustic texture.

Sourdough English Muffinsmakes approximately 18 muffins

This may be the easiest sourdough recipe that exists! It’s much easier even than it looks.

For the sponge:

150 g (~ 1 1/2 cups)

sourdough starter

260 g (~1 3/4 cups) spelt

flour (if using all-purpose

flour, use slightly more)

275 g (~1 1/8 cups) whole

milk

For the dough:

100 g (~7/8 cup) spelt flour

(if using all-purpose flour,

use slightly less)



1 tablespoon raw honey

PREP OPTIONS:

3-5 nights before: Start your sourdough starter, if needed. Feed each day until you make the sponge.

The night before: Make sponge (required).



Place cream in a quart-size jar and add in your acidic medium. Stir briefly.

If you have used buttermilk or piima, simply cover tightly and set aside.

If you have used lemon juice or vinegar, observe the mixture after about 5 minutes to check if the cream has begun to curdle. If it has not curdled at all, add another tablespoon or two, then stir again.

Cover tightly and set aside at room temperature for 24 hours or until the mixture becomes thick. Move to the refrigerator to finish setting.

Sour Creammakes approximately 1 pint

This sour cream thickens quite nicely, but it very likely won’t be as thick as store-bought sour cream, as most brands use gelatin or some other thickener to set their soured creams. Don’t be disappointed - try this sour cream just once and you’ll

be hooked.

1 pint heavy whipping cream

1/2 cup cultured buttermilk,

piima yogurt, lemon juice,

OR white vinegar



Place the water, ginger, orange peel, and spices in a wide saucepan and bring to a boil. Reduce heat to medium-low and simmer for 20-30 minutes.

Remove from heat and add in the tea. Let steep for 7-9 minutes, then strain the entire mixture through a fine sieve into a large bowl. Stir in the honey, molasses, vanilla, and lemon juice, then pour into a mason jar or other airtight storage container and store in the refrigerator for up to 1 week.

(Alternatively, the concentrate may be frozen for up to six months, so consider freezing the concentrate as ice cubes to reheat in single size portions.)

TO SERVE: Serve hot or chilled with milk or any nut milk in a ratio of 1:1.

Homemade Chai Concentratemakes approximately 16 servings

Chai is the ultimate cozy, soul-satisfying beverage - make a batch of this concentrate to have on hand whenever you want to stir together a quick cup. One note: If you have a cut leaf loose tea (e.g. Yorkshire Gold) rather than a whole leaf loose

tea, divide the amount of tea in half and use only 1/4 cup.

5 cups water

3 inches fresh ginger, sliced

into coins

1 orange peel (optional)

1/2 cup whole leaf loose

black tea or 12 tea bags

3/4 cup honey, more or less

to taste


1 1/2 tablespoons vanilla

extract

1 tablespoon fresh lemon

juice

For the spice mix:

2 cinnamon sticks

3 star anise

1 tablespoon black or pink

peppercorns

60 cardamom pods

20 whole cloves

1 teaspoon whole coriander

(optional)



First, prepare your cucumbers and scapes by washing them well.

Pour the pickling spices and peppercorns into the bottom of a quart-sized mason jar. Pack the cucumbers, scapes, and dill fronds tightly in, leaving at least 1 1/2 inches of headspace at the top of the jar. Pour over the whey or sauerkraut brine.

Stir the salt into the water until it’s dissolved. Pour the salt solution into the jar, adding more fresh water if necessary to completely cover the cucumbers by at least half an inch. Cover loosely, then set aside at room temperature for 5-8 days.

Check the top of the jar each day through the glass and remove the cover only if you need to attend to the ferment – if you see any mold, just scrape it off. Top up with water if at any time there is less than half an inch above the pickles.

Move to the refrigerator for long-term storage.

PREP OPTIONS:

The night before: Gather whey or brine from yogurt, sauerkraut, or other ferments. Wash mason jars, if needed.

Bread & Butter Picklesmakes approximately 1 quart

Between now and April, the garlic that has overwintered in the garden will start shooting out their alien-looking scapes. And scapes are perfect in pickle recipes! Look for them at the farmers’ market or even in some natural food stores. (And if you can’t find them, just substitute 2-3 cloves of garlic sliced thinly. Still delicious!) Also, this version leaves the cucumbers

whole, although feel free to slice the cucumbers into coins instead, if desired.

1 pound small pickling

cucumbers

2-3 garlic scapes, chopped

into pieces the same length

as the cucumbers

3 tablespoons pickling spice

1 tablespoon black

peppercorns

2-3 dill fronds

1/4 cup fresh whey OR

sauerkraut brine

1 tablespoon unrefined sea

salt

1 cup fresh water, or more

as needed to cover


place shopping

list divider here





hand!


3. Keep 1/2 pound sea salt and 2 ounces of ground black pepper on hand at all times.

broccoli 1 head

cabbage, Napa 1/2 head

carrots 8 carrot

garlic 20 cloves

ginger root 8 inch

onions, green 1 bunch

onions, yellow 6




peppers, bell, yellow 1


1 or 2


apples 6

lemons 1

FRESH HERBS



RAW MEATS



beef, ground 1 lb

beef, steak 8 steaks

pork, ground 1 lb

sausage, farmers 1 lb

sausage, Italian 1/2 lb

DAIRY & EGGS

butter 3/4 lb


6 cups


2 cups

cream 1 1/4 cups

milk 1 1/2 cups

eggs 4 dozen

FISH & SEAFOOD

salmon fillets 2 lb

OTHER REFRIGERATED


none


broccoli 1 lb

peas 2 cups




GENERAL DRY GOODS

juice, apple 3 cups

seltzer or soda water 1/2 cup


coconut milk 2 cans


tomato paste (6 oz) 1 can

tomato sauce 1 can

DRY BEANS & PULSES


STOCK

stock, chicken 5 qt

GRAINS & FLOURS

bread, sourdough 1/2 loaf


1 1/2 cup

pasta, thin ricenoodles

1/2 lb

pizza dough 1 lb

tortillas, flour 4 dozen


seeds, sesame 2 Tbls




nutmeg 1/2 tsp

DRY HERBS

dill 1 tsp




red curry paste 3 Tbls

soy sauce1 1/2 cups




honey1 1/4 cup

molasses 1 Tbls


BAKING ESSENTIALS

cornstarch 2 Tbls



1 Tbls

coconut oil 2 Tbls

sesame oil 2 Tbls





apples 1

bananas 1

lemon, Meyer 5

FRESH HERBS





hand!



RAW MEATS

bacon 1 lb


chicken, thighs 3 lbs

beef, ground 1 lb

beef, steak 2 lb


DAIRY & EGGS

butter 3/4 lb

cheese, Jack, shred-ded

10 oz

cheese, queso fresco 6 oz

cheese, Provolone 4 slices


2 oz

milk 2 cups

sour cream 1/2 cup

yogurt 2 cups

eggs 15 eggs

FISH & SEAFOOD

OTHER REFRIGERATED


none


corn 4 cups

corn, fire-roasted 2 cups

peas 1 cup


avocados 8

butternut squash 2 lb

garlic 2 bulbs


kale, curly 4 cups

mushrooms, crimini 1 lb

onions, red 1

onions, sweet 1

onions, yellow 5



1 1/2 lb

spinach, baby 4 oz

tomatoes, Roma 4




GENERAL DRY GOODS

preserves, apricot 1/2 cup

peanut butter 1/2 cup

salsa 1/4 cup


beans, black 2 cans

chilis, chipotle, in adobo

1/2 Tbls


DRY BEANS & PULSES

STOCK


stock, beef 2 cups

stock, vegetable 2 cups

GRAINS & FLOURS

bread, sourdough 8 slices


3/4 cup

granola 2 cups

pasta, orecchiete 1 cup

pasta, penne 1 lb

rice, long-grain 3/4 cup

spelt berries, whole 1 cup

tortillas, flour (white or whole wheat)

8


none


hoisin sauce 1/2 cup

mayonnaise 3/4 cup

soy sauce 3/4 cup

wine, white 1/3 cup


honey 1/4 cup

BAKING ESSENTIALS

cornstarch 3 Tbls


olive oil 2 Tbls



black pepper 1 tsp

cardamom, ground 1/2 tsp

chili powder 1 Tbls

cinnamon, ground 1 1/4 tsp



coriander, ground 1 tsp

cumin, ground 2 tsp

garlic powder 1 tsp

taco seasoning 1/4 cup

turmeric, ground 1 Tbls

DRY HERBS

oregano 2 tsp



beets 4

broccoli 2 heads

carrots 2

celery 3 stalks

garlic 15 cloves


onions, green 4

onions, red 1

onions, yellow 4

potatoes, baby red 2 lb

shallots 1

spinach, baby 4 oz

sweet potatoes 4

tomatoes, Roma 6


lemons 2

FRESH HERBS


fresh chives 3 Tbls




hand!



RAW MEATS

beef, stewing 2 lb

beef, steak 2 lb

pork, ground 2 lb

DAIRY & EGGS

butter 3/4 lb


4 oz

cheese, goat 12 oz

cheese, mozzarella 8 oz


4 oz

cheese, feta 7 oz

cream 6 cups

milk 4 cups

eggs 16

FISH & SEAFOOD

lobster tail 1

white fish fillets 8

OTHER REFRIGERATED


deli ham 4 oz


none




GENERAL DRY GOODS

chocolate, white, chopped

3 oz



tomato paste (6 oz) 3 Tbls

tuna (5 oz) 2 cans

DRY BEANS & PULSES

beans, garbanzos 1 can


STOCK

stock, beef 4 cups

stock, vegetable 1 quart

stock, lobster 4 cups

GRAINS & FLOURS

bread, sourdough, slices

4

bread, sourdough, rolls

6

flour, almond 1 cup

flour, coconut 2 Tbls


1 1/2 cups


2 cups

flour, semolina 1/2 cup

pasta, orzo1 1/2 cups


fruit, raisins (opt) 2 Tbls

nuts, hazelnuts 2 Tbls

pine nuts (raw opt) 1 cup

nuts, pistachios, in the shell

2 cups


mayonnaise 1/3 cup

rosewater (opt) 1 Tbls

sherry OR brandy 1/4 cup

wine, white 1/2 cup


honey 2/3 cup

BAKING ESSENTIALS

baking powder 2 Tbls

cream of tartar 1 tsp


olive oil 1 cup

vinegar, apple cider 1 tsp

vinegar, Balsamic 2 Tbls

vinegar, red wine 1/2 cup


allspice 1/4 tsp

black pepper 2 tsp

caraway seeds 1 Tbls


cayenne 1/8 tsp

fennel seed 1 tsp

garlic powder 1/2 tsp

mustard powder 2 tsp

nutmeg, ground 1 tsp

paprika, smoked 2 Tbls

DRY HERBS

bay leaves 2

oregano 2 Tbls

parsley 1 Tbls

sage 2 Tbls

thyme 2 Tbls



RAW MEATS

chicken, breasts 10

chicken, thighs 4

beef, ground 2 lb


DAIRY & EGGS

butter 1 lb


5 cups

cheese, feta 4 oz

cream cheese 4 oz

milk 7 cups

yogurt 1/4 cup

eggs 13

FISH & SEAFOOD

OTHER REFRIGERATED


smoked salmon 8 oz




hand!



peas 1 cup


carrots 2

cauliflower 2 heads

celery 2 stalks

garlic 11 cloves


kale, lacinato 2 bunch

lettuce, Romaine 1 head


onions, green 8

onions, red 3

onions, yellow 4


spinach, baby 4 oz

sweet potatoes 1


apples 2

bananas 4

lemons 1

oranges 1

FRESH HERBS

fresh thyme 2 sprigs




GENERAL DRY GOODS

chocolate, dark, chopped

4 oz

almond butter 1/4 cup

peanut butter 1/3 cup

pesto 1/2 cup


coconut milk 2 cans

pasta sauce, marinara 2 cups

pineapple, crushed 1 can


DRY BEANS & PULSES

lentils, brown 2 cups

STOCK


stock, beef 2 cups


GRAINS & FLOURS

bread, croissants 4


2 1/4 cup


2 1/2 cup

oats, rolled 6 cups

rice, short-grain 2 cups

tortillas, flour (white or whole wheat)

8


none


barbecue sauce 1 cup

mayonnaise 1/4 cup

soy sauce 1/2 cup

tea, earl grey 1 teabag

wine, red 2 cups


cane sugar 3/4 cup

honey 3 Tbls


BAKING ESSENTIALS

baking powder 3 Tbls

baking soda 1 tsp


olive oil 1/2 cup


black pepper 1 1/2 tsp


paprika 1/4 tsp

poppy seeds 1/4 cup

turmeric, ground 2 tsp

DRY HERBS

Italian seasoning 3 Tbls

sage 1 Tbls

thyme 1 Tbls





hand!



broccoli florets 6 cups

butternut squash 1


garlic 5 cloves

kale, curly 1 bunch

onions, red 1

onions, yellow 3


potatoes, baking 8

tomatoes, cherry 1 pint


bananas 2

lemons 3

FRESH HERBS

fresh chives (minced) 1/3 cup

fresh mint 1/2 cup


RAW MEATS


beef, steak 2 lb

sausage, breakfast 1 lb

DAIRY & EGGS

butter 3/4 lb


7 cups // 28 oz

cheese, feta 1 cup

cheese, Parmesan 4 oz

cream cheese 8 oz

cream 3/4 cup

milk 10 cups

yogurt, any variety 1 cup

eggs 32

FISH & SEAFOOD


OTHER REFRIGERATED


ham, diced 1 cup


hash browns 2 lb

frozen pie crust 1




GENERAL DRY GOODS

peanut butter 2 cups


beans, refried 1 can


DRY BEANS & PULSES

STOCK


GRAINS & FLOURS

breadcrumbs 1 cup

oats, rolled 3 cups

pasta, penne 1 lb

tortillas, corn 2 dozen

tortillas, flour 6 tortillas


none


black pepper 4 tsp


curry powder 1 tsp

nutmeg 2 tsp

DRY HERBS

basil 1 Tbls

mint 1/2 tsp

oregano 2 tsp



capers 1 Tbls

horseradish, prepared 1 tsp

mayonnaise 1 cup

mustard, Dijon 1 Tbls

relish, sweet 1 Tbls


honey 2/3 cup

maple syrup 1/2 cup


BAKING ESSENTIALS

baking powder 2 tsp

baking soda 1 tsp


olive oil1 1/2 cup


FamilyActivities


THEME DinnerTHEME: Swashbuckling Pirate Dinner

MENU: Hardtack (or crisp rye crackers) Cheese Pickled vegetables or sauerkraut Beef jerky Apple cider

MATERIALS: wooden planks to serve as trenchers (rather than plates) - optional


This month’s dinner is designed primarily for the sake of having fun together, so as much as possible, encourage your family to come dressed for dinner - as pirates, of course. However, this meal also offers a large number of discussion possibilities if you so desire - ranging from the importance of nutrition to how we deal with violence (more about discussion possibilities below).

Make hardtack and jerky up to two weeks in advance. Pickled vegetables should be started at least two weeks ahead - there are a number of recipes at NourishingJoy.com. However, there are excellent store-bought versions of these foods available, so they may be purchased if desired.

INTERESTING ITEMS OF NOTE: A recent study published in the American Journal of Physical Anthropology indicates that sailors and pirates ate just what the Royal Navy’s Victualling Board ordered as official rations: bread, beef, an occasional dollop of butter and cheese, and a gallon of beer a day. This was worse than it sounds. Shipboard food was necessarily limited to what would keep over prolonged voyages, so bread was served up in the form of hardtack or “ship’s biscuit”: hard squares made of nothing more than flour, water, and salt. Beef was salted or dried and it was often so tough that sailors sometimes used it to carve buttons and belt buckles. Cheese was often moldy or munched on by rats on board.

Beer, ale, and rum were preferred for drinking since all kept better than fresh water, which spoiled and turned slimy in the storage casks. Yet even a fermented version of the apple cider we are using in this menu would have provided both much-needed vitamins and better storage value!

DISCUSSION IDEAS: You may want to point out that there are still pirates today and even though they don’t necessary bury their treasure on desert islands, they are just as terrifying as they were in the stories of lore as they loot both cargo and passenger ships. You can take this in multiple directions, depending on what conversations are important to your family and the ages of your children. Here are just a few ideas:

• what drives greed,• what it would have been like to eat only hard bread and dried meat for weeks on end.• how refugees often flee by boat through dangerous waters,• personal safety and what to do if you are attacked,• a Socratic discussion about violence and the use of force,• how pirates often died of scurvy because of the lack of vitamins and fresh food - what we eat

is important!


ACTIVITY: Make valentines for kids in the hospital / nursing home / local firefighters - anyone who is lonely or could use encouragement or appreciation

MATERIALS: Construction paper Scissors Markers or crayons

There are SO many creative ways to make valentines!I’ve included a very simple, basic set of intstructions here, but get as creative as you want!

Fold each piece of construction paper in half.

Cut a half-heart shape starting from the fold so that the fold is the center line of symmetry of the heart.

Open the heart and write or draw a note of encouragement.

These hearts can be cut out for any size.

FAMILY Activity


hereThe

Menus+

Recipes



EE

K 1

B: Ham & Herb Frittata

L: “Kale”sadilla

D: Baked Potato Soup*

B: Banana Bread Baked Oatmeal

L: Butternut Squash Soup

D: Buttery Lemon Cod*

B: Sausage B’fast Casserole

L: Cheese Tacos

D: Vegetable & Herb Quiche*

D: Penne & Cheese with Roasted Broccoli

D: Moroccan Beef with Minted Yogurt*

DD: Greek Chicken with Greek “Salsa”*

WE

EK

2

B: Ham & Egg Cups

L: Southwest Layered Salad

D: Tandoori-Style Chicken*

B: Chocolate Breakfast Bread

L: Burrito Bowls

D: Boerenkool Stamppot

B: B’fast Stuffed Peppers

L: Pepper Hummus Wraps

D: Spinach & Bean Soup

D: Salmon with Gremolata*

D: Hamburger Helper

DD: Asian Beef with Snow Peas*

WE

EK

3

B: Basic B’fast Casserole

L: Reuben Sandwich

D: Italian Peasant Soup*

B: Mini-Omelettes

L: BLT Wraps

D: Chicken with Mushroom Sauce

B: Fig Newton Toast

L: Korean Jeon

D: Chipotle 3-Bean Chili

D: Margherita Pizza

D: Corned Beef* DD: Pepper & Pineapple Chicken*

WE

EK

4

B: Potato Crust Quiche

L: Pasta Salad with Tuna

D: Clam Chowder*

B: Slow Cooker B’fast Casserole

L: Simple Potato Salad

D: Balsamic Chicken*

B: Morning Glory Muffins

L: Bacon & Avo Caprese Grilled Cheese

D: Borscht*D: Cheater Falafel Gyros

D: Huevos a la Mexicana

DD: Slow Cooker Fajitas*

WE

EK

5

B: Granola Wedges

L: Antipasto Orzo Salad

D: Glazed Ham*

B: Smoked Salmon Salad

L: Almond Chicken Waldorf

D: Teriyaki Chicken*

B: Hot Cross Buns

L: Egg Drop Soup

D: StracciatellaD: Spinach & Ricotta Gnocchi*

D: Orange & Rosemary Salmon*

DD: Bourguignon-Style Beef Stew*


SIDESChampRoasted Brussels SproutsSimple Rice Pilaf

SNACKSAlmond Power BarsApple & Oatmeal Crumble Bars

THEME DINNERCharacter-Lesson Muffin Tin Dinner

DESSERTSSimple Peanut Butter CookiesMatcha ShortbreadIrish Apple Biscuit CakeSourdough Carrot CakeParsnip Cake with Orange-Infused Whipped Cream

SUPPLEMENTARY RECIPESTraditional Honey MustardThousand Island DressingSauerkrautSweet Thai Chili SauceSourdough Rye BreadPesto



WEEK 1

Dinners Loaded Baked Potato Soup

Buttery Lemon Cod

Stuffed-to-the-Brim Vegetable & Herb Quiche

Penne & Cheese with Roasted Broccoli

Moroccan Beef with Minted Yogurt

“Dread Day” Dinner: Greek Chicken with Fresh Greek “Salsa”

Lunches “Kale”sadilla

Butternut Squash Soup

Cheese Tacos

Breakfasts Ham & Herb Frittata

Banana Bread Baked Oatmeal

Sausage & Hash Brown Breakfast Casserole

Dessert Simple Peanut Butter Cookies


WEEK 2

Dinners Tandoori-Style Chicken

Dutch Boerenkool Stamppot

Spinach & White Bean Soup

Slow Roasted Salmon with Gremolata

Homemade Hamburger Helper

“Dread Day” Dinner: Asian Beef with Snow Peas

Lunches Southwest Layered Salad

Super-Simple Burrito Bowls

Roasted Red Pepper Hummus Wraps

Breakfasts Ham & Egg Cups

Double Chocolate Breakfast Bread

Breakfast Stuffed Peppers

Dessert Matcha Shortbread


WEEK 3

Dinners Italian Peasant Soup

Chicken with Creamy Mushroom Sauce

Chipotle 3-Bean Chili

Margherita Pizza

Homemade Corned Beef

“Dread Day” Dinner: Sweet Pepper & Pineapple Chicken

Lunches Reuben Sandwich

BLT Wraps

Korean Jeon (Vegetable Pancakes)

Breakfasts Basic Breakfast Casserole

Mini-Omelettes

Fig Newton Toast

Dessert Irish Apple Biscuit Cake


WEEK 4

Dinners New England Style Clam Chowder

Balsamic & Rosemary Chicken

Borscht

Cheater Falafel Gyros

Huevos a la Mexicana

“Dread Day” Dinner: Slow Cooker Fajitas

Lunches Pasta Salad with Tuna

Bacon & Avocado Caprese Grilled Cheese

Simple Potato Salad with Thyme & Olive Oil

Breakfasts Potato Crusted Quiche

Slow Cooker Hash Brown Breakfast Casserole

Grain-Free Morning Glory Muffins

Dessert Sourdough Carrot Cake


WEEK 5

Dinners Honey & Mustard Glazed Ham

Slow Cooker Teriyaki Chicken

Stracciatella (Italian Egg Drop Soup)

Spinach & Ricotta Gnocchi

Orange & Rosemary Salmon

“Dread Day” Dinner: Bourguignon-Style Beef Stew

Lunches Antipasto Orzo Salad

Almond Chicken Waldorf Salad

Chinese Restaurant Egg Drop Soup

Breakfasts Granola Wedges

Smoked Salmon Salad Sandwiches

Sourdough Hot Cross Buns

Desserts Parsnip Cake with Orange-Infused Whipped Cream


EXTRA recipes

Snacks

Almond Power Bars

Apple & Oatmeal Crumble Bars

Sides

Champ

Roasted Brussels Sprouts

Simple Rice Pilaf

Themed Meal

CHARACTER-LESSON MUFFIN TIN DINNER

Spinach Pesto & Peas Pasta SaladCucumber Spears or CoinsGreen GrapesMozzarella wrapped in basil leavesCelery Sticks or Green Bell Pepper StripsSteamed Broccoli

Pantry Staples & Accompaniments

Traditional Honey Mustard

Sauerkraut

Homemade Thousand Island Dressing

Sweet Thai Chili Sauce

Sourdough Rye Bread

Pesto


EVERYDAY Sides


list it, but for the most part, stay stocked with a few basics (e.g. rice, potatoes, frozen vegetables, etc) and you’ll be able to add them to any meal as needed for your family. Please note: Be sure to add those staples to your meal planning calendar and prep lists as appropriate.









Inspired by: http://nourishedkitchen.com/loaded-baked-potato-soup-with-crispy-bacon/ WEEK 1: DINNER 1

Place the potatoes and stock in a large pot and bring to a boil over medium-high heat. Cover, reduce heat to medium, and simmer until the potatoes are very soft, 25-30 minutes.

Meanwhile, prepare your toppings and cook bacon and potato skins, if using. (Cook potato skin strips in hot butter over medium heat until crispy, 2-3 minutes per side.)

When the potatoes are ready, remove from heat and add salt and pepper. Purée in a blender or with an immersion blender until smooth. Add cream and cheese and stir until the cheese is melted and the soup is homogenous.

Serve immediately and top with prepared toppings.

PREP OPTIONS:


The night before: Cook potatoes. Chop vegetables.

Loaded Baked Potato Soupserves 4-6

Make a double batch of this soup and purée it before adding the cream or cheese. Freeze half and you’ve got a meal ready to thaw, heat, and serve!

6-8 Russet potatoes, peeled

and quartered (about 2 1/2

lb)

6 cups chicken stock or

vegetable stock



1/2 cup heavy cream

2 ounces cheddar cheese,


For topping (as desired):

sour cream


jalapeño, thinly sliced

bacon, cooked until crisp

crispy potato skins


WEEK 1: DINNER 2

PREP OPTIONS:

The night before: Slice lemon. Slice butter. Make tartar sauce.

Buttery Lemon Codserve 4-6

Serve this with steamed vegetables for a simple, delicious meal!

2 lb cod or other white fish

1 teaspon sea salt



1 large lemon, thinly sliced

For the tartar sauce:

makes 1 1/4 cups

1 cup mayonnaise

juice of half a large lemon,

more to taste

1 tablespoon sweet pickle

relish

1 tablespoon pickled capers

1 teaspoon prepared

horseradish, more to taste

Preheat oven to 425°F and line a rimmed baking sheet with parchment paper. Slice the butter into 8 pats.

Place the cod on the baking sheet and sprinkled with salt and pepper. Place the butter pats evenly over the cod, then top with lemon slices.

Bake until the fish flakes easily, 25-30 minutes. (If you’re using a fish with thinner fillets, such as basa, begin checking at 15 minutes.)

TO MAKE THE TARTAR SAUCE: Combine all ingredients in a medium bowl or a pint-sized jar. Stir well, taste, and adjust to taste.

If salt is needed or the sauce is too thick, add a bit of brine from the capers.


WEEK 1: DINNER 3

PREP OPTIONS:

Two nights before: Make pie crust, if desired, and freeze in pie plate.

The night before: Chop vegetables. Sauté vegetables.

Stuffed-to-the-Brim Vegetable & Herb Quicheserves 4-6

For this quiche, you may either use a store-bought pie crust or make your own.Also, feel free to leave out or substitute any vegetables - these are just suggestions!

1 9-inch deep dish pie crust,

unbaked

1 tablespoon butter

desired vegetables (see

below)

8 oz cream cheese, cut into

cubes


Suggested vegetables:

1/2 onion, finely chopped

1 green bell pepper, finely

chopped

1/2 lb mushrooms, coarsely

chopped

1 small leek, white and

green parts

1 head broccoli, florets only

For the custard mixture:

6 eggs, beaten

1 cup milk

1 teaspoon salt


pepper

TO PREBAKE THE CRUST: (Do this step just before making the quiche.) Preheat oven to 400°F. Remove crust from freezer or refrigerator and bake pie crust until the top looks dry and no longer glossy, 7-8 minutes. Remove from oven and press down any bubbles while the crust is still somewhat soft. Set aside on a rimmed baking sheet and reduce oven to 350°F.

(For a crustless quiche, liberally butter a deep dish pie plate and set aside.)

TO MAKE THE QUICHE: While crust is baking, prepare the filling. In a large skillet, melt the butter until bubbling over medium heat and add the onion. Sauté until soft, 2-3 minutes. Add remaining vegetables and continue to sauté until all vegetables are tender, 4-7 minutes.

Add the cream cheese and stir until the cream cheese has melted and has coated the vegetables. Add the dried basil and stir once again, then scrape into pie crust or set aside to cool, if making the quiche later.

Next, make the custard mixture. Whisk the eggs in a mixing bowl, then add milk, salt, and pepper. Pour over the vegetables, then place the entire baking sheet in the oven, being careful not to splash the mixture out of the crust while you move it.

Bake until the center of the quiche wobbles coherently and a knife inserted in the center comes out clean, 45-65 minutes.

Cool 5-10 minutes, then slice and serve immediately.

Quiche may also be refrigerated and served cold, if desired.


WEEK 1: DINNER 4

TO ROAST THE BROCCOLI: Preheat the oven to 400°F and line a baking sheet with parchment paper. Toss the broccoli with the olive oil, then spread on the prepared sheet and roast until tender and slightly browned, 25-30 minutes.

Remove from the oven and set aside.

TO MAKE THE MACARONI AND CHEESE: Preheat the oven to 400°F (if needed). Liberally butter a casserole dish or 9” x 13” baking dish and set aside.

First, cook the pasta. Bring a large pot of water to a rolling boil over high heat, then add the pasta and stir. Keep at a steady boil just until the pasta is tender, 7-10 minutes. Drain, rinse lightly, then drain again well.

Next, make the sauce. Melt the butter in a large pot over medium heat until bubbling, then add the flour and whisk until homogenous. Allow to spread out and cook for a few seconds.

Add the milk a few tablespoons at a time, whisking in between each addition. The mixture will clump, but whisk until smooth after each addition before adding more milk.

When all the milk has been added and the mixture is thick and steaming, remove from the heat and whisk in the cheeses, mustard, hot sauce, salt, and pepper. Stir in the pasta and the roasted broccoli, then scrape the entire mixture into the reserved dish.

Bake until browned and bubbly, 25-30 minutes, and serve immediately.

PREP OPTIONS:

Two nights before: Shred cheeses. Make breadcrumbs, if necessary.

The night before: Roast the broccoli. Cook pasta.

Penne & Cheese with Roasted Broccoliserves 4-6

Feel free to roast any other vegetables too, such as cauliflower and green beans. Also, the baking step adds a layer of depth to the flavor, but if you’re in a hurry, feel free to serve it straight out of the pot.

For the roasted broccoli:

6 cups broccoli florets


For the pasta & sauce:



flour

4 cups milk

4 oz asiago, parmesan,





1 tablespoon Dijon mustard

1 dash hot sauce (optional)

1 teaspoon sea salt


1 cup dry breadcrumbs,

preferably sourdough

1 lb penne or any bite-sized

pasta


WEEK 1: DINNER 5

TO MAKE THE BEEF: Up to 24 hours before you want to serve this, place sliced sirloin in a large glass or ceramic bowl. Add the garlic, onion, and spice mix and toss to distribute evenly. Pour in olive oil and place in the refrigerator to marinate for 1-24 hours.

To cook, heat a large griddle or skillet on medium-high heat. When the pan is hot, remove meat from marinade, discarding the marinade, and distribute in one layer on the pan. If all the meat does not fit in one layer, sear in two batches. Sear for 2-3 minutes on each side, being careful not to overcook the meat.

Serve hot, cold, or at room temperature.

For the Minted Yogurt:

Combine all ingredients in a small bowl and stir together. Let sit for at least half-an-hour before serving to meld the flavors.

PREP OPTIONS:


The night before: Slice beef. Set beef to marinate (recommended). Make minted yogurt.

Moroccan Beef with Minted Yogurtserves 4-6

This can be served either with rice pilaf (recipe in the “Sides” section) or with flatbread, such as pita bread.If you make your own pita bread, consider making a double batch to have ready for the Cheater Falafel Gyros in Week 4.

For the beef:

2 lbs beef top sirloin, thinly

sliced



1 cup olive oil

For the spice mix:



1 teaspoon cinnamon

1 tablespoon coarse sea salt

1 teaspoon ground black

pepper

For the minted yogurt:

1 cup yogurt


zest of one lemon

1/2 teaspoon dried mint,

more as desired



First, make “salsa.” In a medium bowl, combine tomatoes, olives, feta, mint, and olive oil. Season with salt and pepper. Set aside or refrigerate for up to 24 hours.

Next, cook the chicken. First, pound the breasts flat by slicing each breast in half crosswise (not lengthwise), then placing between plastic wrap and pounding with a long rolling pin or meat mallet. Pound until the thickness is equal across the breast and approximately 1/2-inch thick. Sprinkle with salt and pepper and set aside.

Heat the cooking oil in a grill or sauté pan over medium-high heat until a drop of water sizzles.

Add chicken to the pan and cook, working in batches as necessary, until chicken is cooked through, 2-3 minutes per side. Transfer cooked breasts to a plate, and cover to keep warm. Top chicken with “salsa” and serve immediately.

PREP OPTIONS:

Two nights before: Make rice pilaf, if desired.

The night before: Pound chicken breasts. Make Greek “salsa.”

Greek Chicken with Fresh Greek “Salsa”serves 4-6

This is delicious with rice pilaf (recipe in the “Sides” section).

2 lb chicken breasts


black pepper

1 tablespoon olive oil, lard,

or your favorite cooking fat

For Greek salsa:

1 pint cherry or grape

tomatoes, halved

1/2 cup pitted Kalamata

olives


coarsely crumbled (about 1

cup)

1/2 cup fresh mint leaves,

coarsely chopped

2 tablespoons extra virgin

olive oil


black pepper

Inspired by: http://www.marthastewart.com/336758/greek-chicken-cutlets


WEEK 1: BREAKFAST 1



Melt the butter in an oven-proof skillet over medium-low heat. When it stops bubbling, tilt the pan so the butter covers the bottom of the pan, then toss in the ham and pour the egg mixture over. Let the eggs cook, undisturbed, for 5 minutes, or until the bottom is cooked through but the top is still liquid.


Serve immediately or place in the refrigerator to serve cold. Store in the refrigerator for up to 3 days.

PREP OPTIONS:

The night before: Mince ham. Snip chives. Cook ahead to serve cold.

Ham & Herb Frittataserves 4-6

When I originally heard of frittata years ago, it sounded fussy because of all the messy flipping of half-cooked eggs and whatnot. So when I saw a version with no flipping, I was enamored! I have Jenny from The Nourished Kitchen to thank for

that wonderful little technique tip from her book of the same name, The Nourished Kitchen.

One note: if using cast iron, your frittata may cook more quickly, so keep an eye on the last minutes in the oven.

12 eggs

3 tablespoons heavy cream

1 teaspoon sea salt


or green onion tops


1 cup minced ham

Inspired by: The Nourished Kitchen Cookbook


WEEK 1: BREAKFAST 2

Preheat oven to 350ºF. Liberally butter a 9” x 13” baking dish or casserole dish and set aside. Set the butter for the wet mixture in a small saucepan over low heat to melt.

Mix the dry ingredients in a large bowl, then set aside. In a separate bowl, whisk together egg and mashed banana until well mixed, then whisk in remaining wet ingredients, including the melted butter.

Fold the wet ingredients into the dry ingredients and stir well to combine. Scrape into the prepared dish and bake until well-set and beginning to brown, 40-45 minutes (longer if you’ve used a deeper casserole dish). Let sit at room temperature for 5-10 minutes before serving.

Meanwhile, chop the nuts, if desired.

To serve, scoop onto plates and sprinkle with nuts. Pass maple syrup, if desired.

PREP OPTIONS:

The night before: Mix dry ingredients. Chop nuts. Prepare and scrape into baking dish, then place in the refrigerator ready to bake.

Banana Bread Baked Oatmealserves 4-6

If you desire, make this entirely the night before and place in the refrigerator, then just pop in the oven to bake in the morning. (If you use glass bakeware, I recommend setting it in the oven and THEN turning on the oven so the dish warms

with the oven.)

Dry mix:

3 cups rolled oats


powder



1 teaspoon sea salt

Wet mix:

4 large eggs

2 overripe bananas, mashed

3 cups milk

1/2 cup maple syrup

1 teaspoon vanilla

1 teaspoon molasses

(optional)


coconut oil, melted

For topping:


chopped (optional)

Inspired by: http://lovegrowswild.com/2015/08/banana-bread-baked-oatmeal/

http://lovegrowswild.com/2015/08/banana-bread-baked-oatmeal/


WEEK 1: BREAKFAST 3

Preheat oven to 350°F. Generously butter a 9” x 13” baking dish or casserole dish and set aside. Remove sausage from casings, if necessary.

In a large sauté pan over medium heat, crumble the sausage meat and cook until cooked through and well-browned. Remove from pan with a slotted spoon and reserve.

Add hash browns to skillet, cover, and cook until potatoes are lightly browned, stirring only occasionally.

Spread browned potato shreds in the prepared pan and top with reserved sausage, chopped onion, and shredded cheese.

In a mixing bowl, beat the eggs, then whisk in the milk, salt, pepper, and hot sauce, if using. Pour the custard over the potato-sausage mixture.

Bake until well-set and beginning to brown, 35-40 minutes, OR set in the refrigerator to bake the following morning. (Allow 5-10 extra minutes cook time if baking after refrigerating.)

Let sit at room temperature for five minutes before serving.

PREP OPTIONS:


The night before: Brown sausage. Brown hash browns. Chop onion. Prepare entire casserole and refrigerate to bake in the morning.

Sausage Hash Brown Breakfast Casseroleserves 6-8

1 lb breakfast sausage

2 lb frozen shredded hash

browns

1 small onion, finely

chopped



Custard mixture:

8 eggs

2 cups milk

1 teaspoon sea salt


2 dashes hot sauce

(optional)


WEEK 1: LUNCH 1

Heat a dry skillet over medium heat until hot.

Meanwhile, gather and prep your ingredients and have them at the ready.

When the pan is hot, place the tortilla on the skillet, then evenly spread the cheese over the tortilla. Wait until the cheese is melted and the bottom of the tortilla is just beginning to brown.

Remove the tortilla from the skillet and sprinkle the kale, bell pepper, and red onion over one half of the tortilla. Fold in half over the fillings, creating a half-moon shape. Using a sharp knife, cut the quesadilla into four equal wedges.

(If using small corn tortillas, toast each tortilla in the pan with cheese, but cover the entire surface of just one tortilla with the fillings, using the other tortilla as a cover.)

Can be made up to two days ahead and can be sent in school lunches.

PREP OPTIONS:


The night before: Chop vegetables

“Kale”sadillamakes 1 quesadilla, 4 wedges

These amounts are all approximate and are obviously meant to be scaled up to however many quesadillas you desire to make. When I make these quesadillas for my family, I mince one small red onion, one large red bell pepper, and one bunch

of kale and divide them among the quesadillas.

1 large flour tortilla or 2

small corn tortillas



1 leaf of kale, rib removed

and leaf very finely chopped

3 tablespoons finely

chopped red bell pepper

1 tablespoon finely chopped

red onion


WEEK 1: LUNCH 2

Melt butter in large pot over medium-high heat until it bubbles, then add in chopped butternut and onion. Sauté for 2-3 minutes, then add in spices and continue to sauté until fragrant, 30-60 seconds.

Add stock and bring to a boil, then reduce heat to medium-low and maintain a steady simmer until the squash is soft, 15-20 minutes.

Purée in batches in a blender or with an immersible blender in the pot.

Serve immediately or refrigerate for up to 3 days.

PREP OPTIONS:


The night before: Peel and chop squash.

Butternut Squash Soupserves 4-6

This is a simple, delicious light meal, perfect for lunch at any time of year.If desired, peel and chop an apple and sauté it along with the squash and onion.


olive oil

1 whole butternut squash,

peeled and chopped in

1-inch pieces

1 yellow onion, chopped

1 quart chicken stock or

vegetable stock

Spice mix:

1 teaspoon ground

cinnamon

1 teaspoon sea salt


nutmeg

Inspired by: http://eatnourishing.com/recipe/butternut-squash-soup/

http://eatnourishing.com/recipe/butternut-squash-soup/


WEEK 1: LUNCH 3

Preheat oven to 425°F and have a rimmed baking sheet at the ready. Line with parchment paper or silicone if desired.

Lay as many corn tortillas on the sheet as fit without overlapping. Place 3-4 tablespoons of cheese in the center of each, then spread out evenly across the tortilla. Top each with a second corn tortilla.

Bake until the cheese is melted and bubbling, 3-4 minutes.

Remove from the heat and pile on a plate. Repeat with remaining tortillas and cheese.

To serve, spoon 2-3 tablespoons of refried beans down the center of each cheesy taco “shell” (really, just a quesadilla), then top with desired toppings.

PREP OPTIONS:


The night before: Prepare toppings.

Cheese Tacosmakes 1 dozen tacos

These are a perennial favorite in our house for kids and adults alike!

2 dozen corn tortillas



1 1/2 cups refried beans

(1 can), heated or at room

temperature

Fillings (as desired):

shredded lettuce

black olives

sliced avocado

sour cream

salsa


WEEK 1: DESSERT

Preheat oven to 350°F and line a rimmed baking sheet with parchment paper or a silicone baking sheet.

In a mixing bowl, stir together all ingredients until fully homogenous.

Roll by teaspoons into balls and place on the baking sheet about 2 inches apart. Flatten with the tines of fork so each is about 1 1/2-inches diameter, pressing down twice to create a cross-hatch pattern.

Bake until puffed and pale golden, 7-10 minutes. They will seem soft, but once the edges begin to brown, they’re ready. They will firm as they cool.

Let the cookies cool on the sheet for 2-3 minutes before removing to a wire rack to cool completely.

Repeat with remaining dough.

Simple Peanut Butter Cookiesmakes 3-4 dozen cookies

These cookies are addictive - you have been warned!

2 eggs

2 cups peanut butter (or

other nut or seed butter)

2/3 cups honey



WEEK 2: DINNER 1

Combine onion, garlic, ginger, yogurt, lemon juice, salt, and spices in a blender or a food processor and pulse until smooth.

Make 3 diagonal 1/4″ cuts in each chicken thigh. Place chicken and yogurt marinade in a large sealable plastic bag and turn to coat. Refrigerate, turning bag occasionally, for at least 8 hours.

When you’re ready to bake, preheat the broiler. Line a rimmed baking sheet with foil and oil a cookie cooling rack (or broiler rack) that fits in the baking sheet.

Remove chicken from the marinade and arrange on broiler rack. Discard marinade. Broil 5-6 inches from heat, turning once, until just cooked through and tips are starting to blacken, 12-17 minutes total.

Serve with rice or quinoa and garnish with cilantro, if desired.

If you’d like extra sauce for serving, double the quantities when making the marinade, then set the extra half of marinade aside so it never gets combined with the raw chicken. At serving time, heat gently over medium-low heat, then pass at the table.

PREP OPTIONS:


The night before: Make rice, if desired. Make marinade.

The morning of: Set chicken to marinate (required).

Tandoori-Style Chickenserves 4-6

This simple meal will transport you to India! If you don’t have a cooling rack that fits inside a cookie sheet, you can broil them right on the baking sheet, but the final result won’t have the same glazed texture. Be sure to turn them every few

minutes if you broil without a cookie rack.

For the marinade:

1 large onion, quartered

4 large garlic cloves,

smashed

1 3-inch piece of fresh

ginger, peeled and grated

1 cup plain yogurt

juice from half a lemon

For the spice mix:


1/2 teaspoon turmeric



black pepper


1/4 teaspoon nutmeg


1/2 teaspoon ground

coriander

12 skinless, boneless chicken

thighs or skinless bone-in

chicken legs

From: http://nourishingjoy.com/quick-tandoori-style-chicken/

http://nourishingjoy.com/quick-tandoori-style-chicken/


WEEK 2: DINNER 2

Place the potato chunks in a large pot and cover with at least three inches of water. (If you prepped your potatoes ahead and stored them in water, drain first.) Bring to a boil over high heat, then add the sausage and continue to boil until the potatoes are very tender,

15-20 minutes. Remove the sausages early if they begin to split their casings. Drain the potatoes, then set both the sausages and potatoes aside. (Reserve separately.)

Using the same pot, melt the butter over medium heat until bubbling. Add the onion and sauté until translucent, 3-4 minutes, then add the kale and continue to sauté until bright green and wilted, 2-3 minutes.

Add the stock, cream, and nutmeg and stir until warm, then add the reserved potatoes. Mash with a potato masher until the potatoes are fluffy and the kale is well-incorporated amongst the potatoes. Add more butter or cream if necessary as you mash.

Season with the salt and pepper and serve with the sausage. Chop sausage and stir into the stamppot, if desired, or serve on the side.

PREP OPTIONS:

The night before: Peel and chop potatoes; store in cold, lightly salted water. Destem and chop kale.

Dutch Boerenkool Stamppotserves 4-6

My Dutch husband grew up on Dutch comfort food, which is often potatoes mashed with one type of vegetable or another and served with sausage. In this case, the stamppot is made with kale and is delicious served with mustard.

3 lb potatoes, peeled and

cut into 1”″ pieces

1 lb smoked (fully-cooked)

sausage, such as kielbasa or

rookworst


1 onion, chopped

1 bunch kale (about 1/2

lb), stems removed and

chopped

1 cup chicken stock,

vegetable stock, or water

1/2 cup heavy cream

1 pinch ground nutmeg




WEEK 2: DINNER 3

In a large pot, melt the butter over medium heat until it bubbles. Add the onion and sauté until translucent, 2-3 minutes. Add garlic, thyme, and basil and continue to sauté until fragrant, 30-60 seconds.

Increase heat to medium-high and add stock and orzo. Stir, then bring to a boil. Reduce heat to medium and simmer until pasta is tender, 10-12 minutes.

Stir in beans and baby greens and cook until greens are wilted and tender, 2-3 minutes.

Stir in lemon juice, salt, and pepper, then dish into bowls and sprinkle with parsley, if desired.

Serve with cheese and crusty bread.

PREP OPTIONS:

The night before: Chop onion. Wash greens, if necessary.

Spinach & White Bean Soupserves 4-6

This soup is a simple, hearty meal, especially if served with crusty bread and aged cheese.


olive oil




2 teaspoons dried basil

2 quarts vegetable stock

2 cup uncooked orzo pasta

3 cups cooked cannellini

beans (2 cans)

4 cups baby spinach or baby

kale

Juice of 1 lemon

1 teaspoon sea salt


To serve:

fresh parsley


WEEK 2: DINNER 4

Preheat the oven to 275ºF and line a rimmed baking sheet with parchment paper.

Place the salmon skin-side down on the baking sheet and rub with olive oil, then sprinkle with salt and pepper and place the dill fronds evenly across the top. Let sit at room temperature for 15-20 minutes, then roast until the fish just begins to flake and the flesh separates easily from the skin, 30-40 minutes. Discard the dill fronds.

Meanwhile, make the gremolata. Finely chop the parsley leaves and place in a bowl. Grate the garlic over, then zest the Meyer lemons on top. Stir with a fork to mix well.

To serve, top individual portions of salmon with a large dollop of gremolata.

Sautéed vegetables and steamed broccoli make excellent sides.

PREP OPTIONS:

The night before: Roast salmon ahead of time to serve cold, if desired.

Slow Roasted Salmon with Gremolataserves 4-6

I adore Meyer lemons and this recipe is a lovely vehicle for eating more of them. However, they have a very short season and they’re not widely available, so feel free to use regular lemons instead. Also, the reason we slow-roast the salmon in this recipe is to allow the dill flavor to sink into the salmon and preserve the luscious texture, but if you’re in a hurry, feel free

to skip the resting time and roast it at 375ºF for 18-20 minutes OR make ahead and serve cold.

For the salmon:

2 lb salmon fillets


salt & pepper, for sprinkling

6-8 fronds fresh dill

For the gremolata:

1 large bunch flat-leaf

parsley, at least 20 stems

1 large clove garlic, more as

desired

zest of 4 Meyer lemons

Inspired by: http://tasty-yummies.com/2016/02/11/slow-roasted-salmon-with-meyer-lemon-gremolata/

http://tasty-yummies.com/2016/02/11/slow-roasted-salmon-with-meyer-lemon-gremolata/


WEEK 2: DINNER 5

First, cook the pasta. Bring a large pot of water to a boil and add pasta. Cook until tender, 8-10 minutes or as indicated on the package. Drain and set aside.

Meanwhile, in a large pot, brown ground beef over medium heat until cooked through. Drain, if necessary, but leave at least 2 tablespoons drippings. Add onion and cook until the onion is translucent, 2-3 minutes, then add garlic and cook until fragrant, 30-60 seconds.

Stir in the flour & spice mixture until the beef is well-coated.

Stir in the milk and cook until the mixture begins to thicken, then add cheese in two additions, allowing the cheese to melt in between each addition.

Stir in reserved pasta and mix well. Add more milk a few tablespoons at a time if the mixture is too thick and goopy, stirring to incorporate well.

Serve immediately.

PREP OPTIONS:

Two nights before: Make flour & spice mix.

The night before: Cook pasta. Shred cheese.

Homemade Hamburger Helperserves 4-6

Store-bought Hamburger Helper is often thought of hand-in-hand with getting dinner on the table quickly and easily, but it’s certainly not synonymous with healthy eating. Thus, this real food makeover seeks to make a delicious variation for

your family while keeping the easy-prep aspect intact. Cooking the pasta ahead helps make it a breeze.

1 pound ground beef



1 1/2 cups milk



1 lb tubular pasta, such as

penne, cooked

Flour & spice mix:

1/4 cup unbleached flour

1 teaspoon paprika





First, make the sauce. Whisk together all sauce ingredients or shake in a small jar, then set aside.

TO MAKE THE STIRFRY, melt the fat in a large sauté pan or wok over medium-high heat. Add steak strips and sear well, stirring occasionally, 2-3 minutes. Add ginger and garlic and sauté until fragrant, 30-60 seconds.

Add snow peas and sauté, stirring frequently, until tender, 2-3 minutes.

Rewhisk sauce, pour over, and bring to a boil, then immediately reduce heat to medium-low and stir well. Simmer until the sauce is thick and smooth. Serve over rice if desired.

PREP OPTIONS:

The night before: Make rice, if desired. Slice steak. Whisk together sauce ingredients.

Asian Beef with Snow Peasserves 4-6

If snow peas are not available in your area, broccoli makes a lovely addition.If you like to have plenty of sauce to serve over the rice as well, you may double the sauce.

1 tablespoon bacon fat or

your favorite cooking oil

1 pound beef round steak,

cut into thin strips


peeled and grated


12 oz snow peas

For the sauce:

3 tablespoons soy sauce,

preferably traditionally

fermented

2 tablespoons rice wine

vinegar

1 tablespoon evaporated

cane sugar

1/2 teaspoon cornstarch or

arrowroot powder


WEEK 2: BREAKFAST 1

Preheat oven to 375ºF.

In a 12-cup muffin tin, place two slices of ham in each cup, either on top of each other or overlapping, depending on the size of the ham, and making sure the entire cup is covered with the meat. Tuck the ham against the bottom as snugly as possible.

Divide the green onions and cheese evenly between the cups, then crack one egg into each cup.

Bake until the eggs are fully set, 15-18 minutes, then let sit for 3-5 minutes before releasing each cup from the muffin tin, using a knife or spoon if necessary to help loosen them.

PREP OPTIONS:

The night before: Shred cheese. Chop green onions.

Ham & Egg Cupsmakes 12 ham cups

These are delicious hot, but if necessary, can be made the night before and served cold. It’s like a tasty hard-boiled egg.

24 slices deli ham or

Westfalian ham


2 oz cheddar or pepper jack

cheese, shredded (about 1/2

cup)

1 dozen large eggs


WEEK 2: BREAKFAST 2

Preheat oven to 350°F. Generously butter a 9”x5” loaf pan.

Whisk together all dry ingredients and set aside.

With an electric mixer or a wooden spoon, cream the butter and sugar until thick and fluffy. Add eggs one at a time, then beat in the pumpkin purée.

Add the dry ingredients in three additions, then add the milk and chocolate chips. Stir just until smooth; the batter will the thick.

Scrape into the prepared pan and bake until a skewer inserted in the center comes out clean, 40-45 minutes. Do not overbake or the chocolate may taste bitter.

Cool for 1-2 minutes in the pan, then invert onto a cooling rack.

Serve warm or at room temperature. Once cooled, store in an air-tight container for up to 1 week.

PREP OPTIONS:

The night before: Whisk together dry ingredients.

Double Chocolate Breakfast Breadmakes 1 9” x 5” loaf

This bread tastes like breakfast and dessert all at once!

1/2 cup butter, at room

temperature


sugar

2 eggs

1 cup pumpkin purée

1/4 cup milk

1/2 cup chocolate chips

Dry mix:

1 1/2 cups spelt or whole

wheat flour



1/2 teaspoon baking

powder


WEEK 2: BREAKFAST 3

First, prepare any desired add-ins: sauté the spinach and mushrooms, mince the ham, brown the sausage, or prepare any other add-ins you enjoy in an omelette or scramble.

TO COOK THE PEPPERS: Line a slow cooker with aluminum foil or parchment paper.

Place the topless peppers in the slow cooker, fitting them in as snugly as possible so they won’t tip.

In a bowl, whisk the eggs, milk, and salt. Set aside.

Loosely divide the green onions, cheese, and any add-ins you’ve prepared between the peppers, then pour the egg and milk mixture over the top of each, being careful to spill as little as possible outside the peppers.

Cook on low until eggs are set, 3-4 hours. Overnight is okay if necessary, especially if your slow cooker will automatically switch to a “warm” setting once the set cook time is finished.

PREP OPTIONS:


The night before: Sauté spinach and mushrooms and brown sausage, if desired, or prepare other add-ins.

Breakfast Stuffed Peppersserves 5-6

Depending on the size of your slow cooker, you may want to adjust the recipe to make more or fewer peppers.Basically, count on 1 egg per pepper if your peppers are small or you have lots of add-ins

OR 2 eggs per pepper if your peppers are large or you aren’t using any add-ins.

6 bell peppers, tops sliced

off and seeds removed

9 eggs

3/4 cup milk or cream

1 teaspoon sea salt



cheese, shredded (about 1

cup)

Optional add-ins:

6 oz sausage, browned

6 oz spinach, sautéed

6 oz mushrooms, sautéed

6 oz ham, minced

6 oz cooked potatoes, diced


WEEK 2: LUNCH 1

FIRST, MAKE THE DRESSING: Whisk together all ingredients except for the salsa. Once the dressing is smooth and well-mixed, stir in the salsa. Set aside.

TO MAKE THE SALAD, layer HALF of the ingredients in a large bowl in this order:

lettuce shreds dressing tomatoes black beans corn olives green onions

Repeat with remaining ingredients and sprinkle bacon on top, if using.

Serve immediately or chill for up to 12 hours before serving.

PREP OPTIONS:

Two nights before: Cook bacon, if using.

The night before: Make the dressing. Prep layers, as desired.

Southwest Layered Saladserves 6-8

This salad is delicious served with cornbread or by tossing tortilla chips in the salad. It also comes together much more quickly than it may appear, especially if you make the dressing ahead, and you are certainly welcome to change up

ingredients as desired.

For the dressing:

1 cup mayonnaise

1 cup sour cream



1 teaspoon dried dill




1 cup salsa

For the layers:

2 heads romaine lettuce,

chopped into shreds

6 Roma-style tomatoes,

diced


beans (1 can)

1 cup corn, thawed

1 1/2 cups black olives (1 can)


1/2 lb bacon, cooked and

crumbled (optional)


WEEK 2: LUNCH 2

Reheat the rice and spoon into bowls.

Meanwhile, melt the butter in a skillet over medium heat until it bubbles. Add the pepper and sauté until soft, 3-4 minutes.

Add the beans with the cumin and salt and cook until hot. Spoon over the rice.

Serve with salsa, avocado, lime juice, and green onions, as desired.

PREP OPTIONS:

The night before: Shred cheese. Chop green onions.

Super-Simple Burrito Bowlsserves 4-6

If you have leftover rice, these bowls are a cinch to pull together (and a great way to make use of leftover rice). If you want to make good use of time, make one large pot of rice and use half for this recipe and half for the Asian Beef with Snow Peas

also scheduled this week.

This recipe is based on one my favorite meals: a meal I was served when visiting a refugee camp on the Guatemala/Mexico border. Super cheap, super simple, and super delicious!

6 cups cooked rice

1 tablespoon butter



(2 cans)


sprinkle of sea salt

To serve:

salsa

avocado, sliced

lime juice

green onions, chopped


WEEK 2: LUNCH 3

TO MAKE THE HUMMUS, place the garbanzos, roasted pepper strips, and garlic in a blender or food processor and pulse to chop. Add in the remaining ingredients and process until smooth, adding more water if necessary.

TO MAKE THE WRAPS: Spread about 1/4 cup hummus on a pita and top with cucumber, feta, and spinach. Fold up the sides and enjoy.

PREP OPTIONS:

Two nights before: Make the flatbread, if desired.

The night before: Make the hummus. Slice the cucumber.

Roasted Red Pepper Hummus Wrapsserves 4-6

If you would prefer to skip buying the roasted red pepper, you can easily roast a pepper yourself, but it takes a little bit of time. If you’d like to do so, there’s a tutorial at NourishingJoy.com.

For the hummus:

1 1/2 cups cooked garbanzo

beans (1 can)

1 jarred roasted pepper

2 garlic cloves, coarsely

chopped

2 tablespoons tahini

juice of 1/2 a lemon



olive oil, more as needed

2 tablespoons water

For the wrap:

12 pitas, flatbread, or flour

tortillas

1 cucumber, thinly sliced

4 oz feta

6 oz baby spinach or baby

greens


WEEK 2: DESSERT

Sift or whisk the flour, sugar, salt, and matcha together in a large bowl. Add the butter pieces and work them into the dry ingredients with your fingers, working as quickly as possible to minimize how much they soften from the warmth of your hands.

When the dough is completely homogenous (which will still be very crumbly), divide dough into thirds.

Pat each third into a circle on a parchment-lined baking sheet. The circles should be about 6 inches in diameter and about 1/2-inch thick. As small pieces crumble off, just pat them back on. Alternatively, you could pat them into shortbread pans, if you have any handy.

Prick the circles all over with a fork to ensure proper baking and score the top lightly to denote where you’ll be cutting the cookies later. Flute the edges with the fork tines, if desired.

Place the baking pan in the refrigerator for at least 1 hour to harden the butter and allow the flour to soften some.

Preheat the oven to 300° and bake for 30-40 minutes, just until barely golden. Let cool for 10 minutes on the baking sheet, then carefully cut into pieces and let cool completely before serving.

PREP OPTIONS:

The night before: Cut butter into pieces and return to the refrigerator.

Matcha Shortbreadmakes 18 cookies

These are a delightful treat for St. Patrick’s Day or anytime of year.For pictures, see http://nourishingjoy.com/matcha-shortbread/

2 cups all-purpose

flour (unbleached and

unbromated) OR 2 1/4 cups

spelt flour

8 ounces cold butter, cut

into pieces


sugar


2 tablespoons matcha

(you can get away with 1

tablespoon, if necessary)

http://nourishingjoy.com/matcha-shortbread/


WEEK 3: DINNER 1

In a large pot over medium-high heat, cook the sausage until it’s browned and fully cooked.

Add the onion and sauté until translucent, 2-3 minutes. Add the garlic and spices and cook until fragrant, 30-60 seconds.

Stir in the cannellini beans, tomatoes, and stock and increase heat to high. Bring just to a boil, then reduce heat to medium-low and simmer for 10-15 minutes to let the flavors mingle.

Just before serving, stir in the chopped greens and turn heat to low.

Ladle into bowls and sprinkle freshly grated Parmesan cheese over, if desired.

Hunks of crusty bread accompany this soup beautifully.

PREP OPTIONS:


The night before: Brown sausage.

Italian Peasant Soupserves 4-6

If you don’t have ground sausage readily available, any mild sausage will do, chopped into small bite-size pieces. Also, white northern beans may also be substituted for the cannellini.

1 lb ground Italian sausage

1 onion, chopped


3 cups cooked cannellini

beans (2 cans)

1 1/2 cup stewed, diced

tomatoes (1 can)

6 cups chicken or vegetable

stock

6 oz fresh spinach, kale, or

Swiss chard, finely chopped

Spice mix:



1/2 teaspoon dried fennel

seed

To serve:

fresh Parmesan cheese,

grated


WEEK 3: DINNER 2

First, sauté the mushrooms. Melt the butter over medium heat until bubbling, then add mushrooms. Sauté until the mushrooms release their juices and begin to wilt, 4-5 minutes. Add garlic and continue to sauté until fragrant, 30-60 seconds. Remove mushrooms from the pan and reserve.

Meanwhile, dredge the chicken. Whisk together the flour, salt, and pepper, then pat each piece of chicken dry with a paper towel and dredge in the flour. Shake off excess flour and set aside.

As soon as the mushrooms are out of the pan, immediately add the olive oil to the pan and swirl to coat. Add chicken and cook until the bottom is well browned, 4-5 minutes. Flip over and cook until the chicken is fully cooked through (165°F in the center and the juices no longer run pink), 5-6 more minutes. Transfer to a plate and reserve.

Add stock to the pan and scrape up any browned bits on the bottom. Add spices and reserved mushrooms to the pan and simmer until slightly reduced, 4-5 minutes.

Whisk the cornstarch and the cold water into a slurry and add to the skillet. Whisk constantly until thickened, 30-60 seconds.

Add Parmesan cheese and allow to melt, then add cream and whisk until smooth. Season to taste with salt and pepper.

Return chicken to the pan, spooning the sauce over the top, and sprinkle with parsley as desired.

Serve with steamed broccoli or other vegetable.

PREP OPTIONS:

The night before: Sauté the mushrooms.

Chicken with Creamy Mushroom Sauceserves 4-6

If you prefer a grain-free meal, just skip the dredging and cook the chicken as described.

For the chicken:



chicken thighs

1 cup unbleached flour



For the mushrooms:


12 oz cremini mushrooms,

coarsely chopped


For the sauce:




1 tablespoon cornstarch

1 tablespoon cold water

2 oz parmesan cheese,


1/4 cup heavy cream

salt and pepper

To serve:

fresh parsley

Inspired by: www.cookingclassy.com/2016/01/skillet-chicken-with-creamy-mushroom-sauce/

http://www.cookingclassy.com/2016/01/skillet-chicken-with-creamy-mushroom-sauce/


WEEK 3: DINNER 3

In a large, heavy-bottomed pot, heat the olive oil over medium-high heat until shimmering. Add the onions and bell pepper and sauté until the onions are translucent, 5-6 minutes. Add garlic, chili powder, and cumin and continue to sauté until fragrant, 30-60 seconds.

Add the tomatoes, water, chipotle chilis, and salt. Bring to a boil, then add beans, reduce heat to medium-low, and simmer until slightly thickened, 20-30 minutes.

Serve immediately or store in the refrigerator for up to 2 days or freeze for up to 3 months; reheat before serving.

To serve, top with cilantro, cheese, green onions, sour cream, tortilla chips, or any other favorite chili toppings.

PREP OPTIONS:

The night before: Chop vegetables. Chop chilis. Rinse beans. Prepare desired toppings.

Chipotle 3-Bean Chiliserves 6-8

This hearty chili is simple and flavorful. You’ll return to it again and again!


2 onions, chopped



1/4 cup chili powder


1 quart stewed, diced

tomatoes with juices (3

cans)

1 cup water

2 chipotle chiles in adobo

sauce, minced


3 cups cooked pinto beans

(2 cans), rinsed

1 1/2 cups cooked kidney

beans (1 can), rinsed


beans (1 can), rinsed

To serve (optional):

cilantro

avocado

green onions

sour cream

tortilla chips

Inspired by: America’s Test Kitchen Family Cookbook

http://americastestkitchen.buysub.com/homepage/atk-family-cookbook-3rd-edition-bks.html


WEEK 3: DINNER 4

First, prepare the crusts. Whisk together the yeast, water, and honey in a large bowl and let sit for 5 minutes until bubbly.

Add flour, salt, and olive oil and stir until a shaggy mixture is formed. Dump out on a work surface and knead until the dough is smooth and elastic, 5-10 minutes. Alternatively, this process may be done using an electric mixer.

Place the dough in a large, oiled bowl and cover with a dampened tea towel. Let rise in a warm, draft-free area until doubled in volume, about 1 hour.

Punch the dough down, re-cover, and let rise for 30 minutes more.

Divide the dough into thirds and shape into 3 balls. Roll each ball into a 12-inch round and transfer to a parchment-line baking sheet or wooden cutting board large enough to hold the dough flat (also lined with parchment paper). Set in the freezer until frozen, placing parchment paper between rounds to prevent sticking, and if not using with 24 hours, transfer the frozen rounds to airtight containers and store in the freezer for up to 2 months.

To make the pizzas, remove the crusts from the freezer and preheat oven to 500°F. Sprinkle the cornmeal onto two pizza baking pans or a pizza peel, if you’ll be transferring the pizzas to a pizza stone.

Divide the tomato sauce between the three crusts and spread evenly. Scatter mozzarella round over the surface, then bake until the crust is golden and crisp, 17-20 minutes.

Immediately toss the fresh basil leaves over the hot pizzas so they wilt slightly and serve immediately.

PREP OPTIONS:

Two nights before: Make and bake pizza crusts.

One night before: Slice mozzarella.

Prep suggestion: Double the crust recipe so you have crusts ready NEXT time you want to make pizza.

Margherita Pizzaserves 4-6 // makes 3 12-inch pizzas

This classic thin-crust pizza is about as simple as pizza gets!If you make the crusts ahead, it’s about as fast as picking up frozen pizzas at the store.

For the crust:

1 1/2 teaspoons active dry

yeast

1 1/8 cup warm water

1 tablespoon honey or



1 teaspoon sea salt

1/3 cup olive oil

For the pizza:

3 cups tomato sauce

1 lb fresh mozzarella, sliced

into rounds

1 bunch fresh basil, about 15

leaves, torn into large pieces

4 tablespoons cornmeal


WEEK 3: DINNER 5

Rinse the brisket and pat it dry. Mix the salt, sugar, pickling spices, and garlic together in a small bowl, breaking up the bigger items with the back of a spoon (or use a mortar and pestle to make it easy). Rub as much of the mixture into the meat as possible, massaging it in if needed.

Place the brisket in a glass container or jar with a tight-fitting lid. Pour the whey or brine plus the celery juice over the brisket, along with any of the salt mixture that fell aside. If the brine does not cover the brisket entirely, add enough filtered water to cover it. Weigh it down if necessary with a plate or a jar filled with water.

Place the lid on the container and put the brisket in the refrigerator. Let it cure for 5-10 days (count on at least two days per pound), turning once each day and ensuring that the meat is covered in brine at all times. Add filtered water if necessary.

Once the meat is cured, toss the brine and rinse the meat to reduce the saltiness.

TO COOK THE CORNED BEEF IN THE SLOW COOKER: Place your cured, rinsed corned beef in a slow cooker on top of one head of cabbage cut into 8 wedges (this will help the corned beef cook evenly and with the proper moisture). Pour 1 1/2 cups of water over and cook on low for 8-10 hours or on high for 5-6 hours until very tender and the meat shreds easily with a fork.

TO COOK THE CORNED BEEF ON THE STOVETOP: Bring a stockpot of water to a boil, then submerge the meat and simmer it very gently over low or medium-low heat until it’s fork tender – generally about 2 1/2 – 3 hours.

PREP OPTIONS:

Two nights before: Make the pickling spice.

The night before: Strain the yogurt or sauerkraut brine. Strain the celery juice, if pulping. (If juicing, juice it fresh right before adding it to the beef.)

Homemade Corned Beefserves 6-8

If you don’t have all the spices listed, never fear! Just use as many as you can - these are for flavor only. Also, the yogurt or sauerkraut to make the whey or brine is not on your ingredient checklist, as you need to decide which one you’d like to use.

Personally, I prefer sauerkraut brine, but the choice is up to you. See notes on the next page.

1 3-pound beef brisket

1 cup coarse sea salt

1/4 cup unrefined cane

sugar (optional)


2 cups whey or sauerkraut

brine

1 bunch celery, to produce 2

cups celery juice

For the pickling spices:

3 bay leaves

1 stick cinnamon, broken

into pieces

2 tablespoon mustard seeds

2 tablespoon whole

coriander seed

2 tablespoons whole black

peppercorns

1 tablespoon whole

cardamom pods (optional)

1 tablespoon juniper berries

4 cloves


WEEK 3: DINNER 5

How to Make Whey, Sauerkraut Brine, and Celery Juice

WHEY: Strain 2-3 quarts of plain yogurt in cheesecloth for an hour or so. You can do this by lining a colander with the cheesecloth and setting it over a large bowl, or tying the cheesecloth into a bundle and hanging it from a cupboard knob, wall hanger, or ceiling hook. A jam cloth and rack also works very well.

SAUERKRAUT BRINE: Strain 1-2 quarts of sauerkraut through a cheesecloth for 20-30 minutes as described above.

CELERY JUICE: Using a full bunch of celery, organic if at all possible, run the stalks through a juicer OR chop them into bite-size pieces and blend them in a blender with a few tablespoons of water until thick and pulpy. (Use only as much water as is needed to blend the celery rather than chop it.)

If juiced, use the juice straight and make it right before using. If blended, strain the pulp through cheesecloth, letting it hang for an hour or so to extract all the juice.

Homemade Corned Beef, con’t



Place chicken in a slow cooker and cover with bell peppers and pineapple.

Meanwhile, make the sauce. Place all sauce ingredients in a blender and blend until smooth, then pour over the ingredients already in the slow cooker.


Just before serving, steam snow peas and broccoli. (Alternatively, steam ahead.)

Serve over rice, using as much or as little of the sauce in the slow cooker as desired.

PREP OPTIONS:


The night before: Chop vegetables. Chop pineapple. Steam snow peas and broccoli ahead, refrigerate, and stir in just before serving.

Sweet Pepper & Pineapple Chickenserves 4-6

If fresh pineapple is not available in your area or you don’t want to bother with fresh, canned pineapple is a fine substitute.


chicken thighs

3 red, orange, or yellow bell

peppers, coarsely chopped

1 small pineapple, chopped

(juices reserved)

For the sauce:

6 large garlic cloves

4 red jalapeño or serrano

peppers, deseeded



1/2 cup rice vinegar or white

distilled vinegar



1 cup water

Add just before serving:

2 cups of snow peas

1 lb broccoli florets


WEEK 3: BREAKFAST 1

Generously butter a 9” x 13” casserole dish and scatter the bread cubes, ham, cheese, onion, and pepper across it.

Whisk together all the custard ingredients and pour over. Cover and place in the refrigerator until ready to bake - up to 12 hours ahead.

When ready to bake, place in the cold oven then bake, covered, at 350°F until steaming hot all the way through, 60-70 minutes.

Serve hot.

PREP OPTIONS:

Two nights before: Shred cheese. Cook sausage.

The night before: Dice ham. Cube bread. Chop vegetables. Prep casserole and place in the refrigerator.

Basic Breakfast Casseroleserves 6-8

The sourdough loaf referred to here yields approximately 6-8 cups of 1-inch bread cubes. Day-old bread works best, and if sourdough is unavailable, any bread will do.

1 sourdough loaf, cubed

2 cups diced ham or cooked

sausage





Custard mixture:

8 eggs

1 teaspoon mustard, any

variety

3 cups milk


sauce



dash of hot sauce (optional)


WEEK 3: BREAKFAST 2

Preheat oven to 350°F. Generous butter 1 dozen muffin cups or line them with silicone liners.

Whisk all ingredients together and divide them equally between the prepared muffin cups. Each cup should be no more than two-thirds full.

Bake until eggs are set and cooked through, 25-30 minutes.

Serve immediately or freeze for future breakfasts.

TO FREEZE MINI-OMELETTES: Cool mini-omelettes completely in the pan, then remove them and place on a tray or cutting board so they do not touch and set in the freeze. When completely frozen, transfer to an airtight container and store in the freezer for up to two months.

To reheat, bake at 350°F until heated through, 10-15 minutes.

PREP OPTIONS:


The night before: Mince ham. Chop vegetables. Bake ahead, if desired.

Mini-Omelettesmakes 1 dozen mini-omelettes // serves 4-6

These freeze well, so if you’ve got enough pans, double the recipe to have a quick grab-and-go breakfast on hand.

12 eggs

1 cup frozen shredded hash

browns or diced, cooked

potatoes

1 cup minced ham


cheese, shredded (about 1

cup)


4 oz cremini mushrooms,

chopped


WEEK 3: BREAKFAST 3

TO MAKE THE SPREAD: Coarsely chop the figs and apples and place in a bowl. Cover with the warm water and let sit for 20 minutes until softened. (If you prefer, you may let them sit overnight.) Drain well, reserving the soaking water.

Place the softened fruit in a food processor with the orange zest, salt, whey, honey, and cinnamon. Process until a smooth paste forms, adding a teaspoon or so of the reserved water if necessary.

Store in the refrigerator for 4-6 weeks.

TO SERVE, spread on toast made of your favorite bread. Sprouted whole grain bread is particularly lovely with this fig newton spread.

PREP OPTIONS:

Make spread up to 4 week ahead.

The night before: Set the dried fruit to soak.

Fig Newton Toastmakes approximately 1 1/2 cups

This spread is lovely any time of year and brings with it a sunny cheerfulness. It’s a great way to start the day with a smile.

For the spread:

3/4 cup dried figs

1/4 cup dried apples

1 1/2 - 2 cups warm water

zest of 1 small orange


2 tablespoons fresh whey

(optional)

1-2 tablespoons raw honey,

to taste


12 slices bread, such as

sprouted whole grain,

toasted


WEEK 3: LUNCH 1

Slather one side of each slice of bread with mustard and Thousand Island dressing. Lay on corned beef, sauerkraut, and Swiss cheese.

Grill the Reuben as you would a grilled cheese sandwich, either in a panini grill, on a stovetop griddle, or in the oven. (In the oven, heat the sandwich at 375°F until the cheese is melted and the bread is toasted, 10-12 minutes, turning once.)

PREP OPTIONS:

Two nights before: Make rye bread, if desired. Make Thousand Island dressing, if desired.

The night before: Slice cheese. Slice corned beef. Drain sauerkraut.

Reuben Sandwichper 1 sandwich

The recipes for rye bread, Thousand Island dressing, sauerkraut, and corned beef are all located in this meal plan, the first three in the supplemental recipes section and the corned beef in the dinner section of Week 3. Of course, you may used

purchased versions of these items, if you desire.

2 slices sourdough rye

bread

2 tablespoons Thousand

Island dressing

1 tablespoon Dijon or honey

mustard

6 slices corned beef, thinly

sliced

2 slices Swiss cheese

1/4 cup sauerkraut, drained

and squeezed dry

Inspired by: http://nourishingjoy.com/reuben-sandwich/

http://nourishingjoy.com/reuben-sandwich/


WEEK 3: LUNCH 2

First, make the spread. Mash together all spread ingredients until combined and stir until smooth. Refrigerate for up to three days.

Next, toss the tomatoes. Place sliced tomatoes in a small bowl and toss with the salt and pepper. Set aside or refrigerate for up to 12 hours.

To make the wraps, smear each tortilla all over with 1-2 tablespoons of the cream cheese spread. Down the center, place 1-2 strips of bacon, a spoonful of prepared tomatoes, and a small handful of Romaine shreds.

Fold up the sides of the tortilla and roll up. Slice in the middle at an angle, creating two halves. Serve immediately or make up to 3 hours ahead.

PREP OPTIONS:

Two nights before: Cook bacon. Make spread.

The night before: Chop tomatoes and toss with salt and pepper. Shred lettuce.

BLT Wrapsserves 4-6

The easiest and least-messy way to cook bacon is in the oven. Simply place bacon strips in a single layer on a baking sheet (aluminum foil is a great idea in this case), then place in a cold oven and set to 400F. Bake for 17-23 minutes until crispy

and cooked through.

1 lb bacon, cooked as slices

1/2 head Romaine lettuce,

cut into shreds

1/2 lb cherry tomatoes,

halved



8 tortillas

For the spread:

8 oz cream cheese, at room

temperature

3 tablespoons mayonaise

2 tablespoons Dijon-style

mustard


WEEK 3: LUNCH 3

Line a colander with cheesecloth and set in the sink or over a large bowl.

Grate the zucchini, carrots, potatoes, and bell pepper and toss with the salt in a large bowl (or place in salted ice water to sit overnight). Scrape into the waiting cheesecloth and let drain for 5-10 minutes. While they sit, wash and dry the large bowl.

After the vegetables have sat for a few minutes, gather the ends of the cheesecloth together and wring it into a ball, squeezing as much of the juices out of the vegetables as possible. Return all the shreds to the large bowl and add the flour, tossing to coat all shreds well, then toss in the green onions.

Add the eggs and the water and stir until everything is well-mixed. If the mixture is very stiff, add more water 2 tablespoons at a time, tossing well after each addition, until the batter is thick but somewhat pourable.

Heat 2 of fat or oil in a large cast iron skillet or Dutch oven over medium-high heat until shimmering. Spoon batter about 1/4 cup at a time into the skillet and use a spoon to make sure it’s thin and even as it cooks. Fry until bottom is crisp and golden, 3-4 minutes, then carefully flip and cook until the center is cooked and the edges are very crisp but not burned.

Place on a towel to absorb excess oil.

Repeat with remaining batter and serve hot or cold, drizzled with sesame oil and with dipping sauce.

PREP OPTIONS:

Two nights before: Make dipping sauce, if desired.

The night before: Shred vegetables (store in salted ice water for up to 12 hours, then drain and wring the shreds - if storing ahead, leave bell pepper out and add just as you place in cheesecloth). Make pancakes ahead, if desired.

Korean Jeon (Vegetable Pancakes)serves 4-6

A food processor with a grating disk makes grating the vegetables super-quick,but if you don’t have one, grating by hand is absolutely fine too.

1 medium zucchini, grated


grated


potatoes, grated

1 red bell pepper, minced or

shredded



8 green onions, minced

2 eggs

1 cup water

palm shortening, lard, or

your favorite cooking oil, for

frying

To serve:

sesame oil

For the dipping sauce:

1/4 cup soy sauce

3 tablespoons rice wine

vinegar



cane sugar (optional)


WEEK 3: DESSERT

Preheat oven to 350°F and butter a deep-dish pie plate or an 8-inch springform pan. Set aside.

Whisk together all the dry ingredients in a bowl, then rub in the butter until you get fine crumbs.

Toss in the sugar, then make a well and mix in the egg and milk until a soft dough forms. (Add more flour 1 tablespoon at a time if the dough is very sticky. It should be very soft, but not sticky.)

Divide the dough into two halves, then roll out one half and place in the prepared pan, making sure the edges come at least partway up the sides of the pan. Lay sliced apples all over the surface of the dough. Sprinkle additional spices and sugar, if desired.

Roll other half of dough into a round and lay on top of the apples, then press the edges together and brush with the egg wash.

Bake until the top is golden, 35-45 minutes.

Serve warm or at room temperature.

PREP OPTIONS:

The night before: Whisk together dry ingredients. Chill butter.

Irish Apple Biscuit Cakeserves 4-6

This biscuity cake is simple and lovely. Sprinkle additional sugar and spices on top of the apples, if desired.

1/2 cup cold butter, cubed


sugar

1 egg

1/4 cup milk

2 apples, peeled, halved and

sliced

Dry ingredients:

1 1/2 cups unbleached all-

purpose or spelt flour

1/4 teaspoon baking powder


1 teaspoon ground

cinnamon


For the egg wash:

1 egg

1 tablespoon cold water


WEEK 4: DINNER 1

Heat a large, heavy-bottomed pot over medium-high heat until a drop of water sizzles. Add chopped bacon and cook, stirring frequently, until it browns and the fat begins to render, 5-7 minutes, but don’t let it crisp.

Meanwhile, chop green onions, first chopping off the green part and setting it aside for later, then finely chopping the white part.

When the bacon has is cooked but not crisp, add the butter and the minced white onions to the pot. Cook just until the butter melts and begins to bubble, then add flour and stir to mix well. Let cook, stirring frequently, until flour begins to brown, forming a classic light roux, 1-2 minutes. (If the bacon did not release sufficient fat to allow the flour to spread easily over the bottom of the pan after each time it’s stirred, add an additional tablespoon of butter.) Stir in paprika.

Add potatoes, water, salt, and pepper. Bring to a boil, then cover and reduce heat to medium-low and cook until potatoes are tender, 15-20 minutes. Stir occasionally to prevent ingredients from sticking to the bottom.

When the potatoes are tender, add clams, milk, and cream and heat until steaming, but do not increase heat and do not allow to simmer or boil.

Just before serving, stir in chopped green onions and adjust seasonings. Top with fresh parsley, if desired, and serve with crusty bread and a green salad.

PREP OPTIONS:

The night before: Chop green onions. Chop bacon. Peel and dice potatoes.

New England-Style Clam Chowderserves 4-6

This is March comfort food at its best. If you are unable to eat clams, feel free to leave them out and add 1-2 stalks of chopped celery with the white onions for a non-seafood chowder that will deeply satisfy.

1/2 lb bacon, finely chopped

1 bunch green onions,

chopped (white & green

parts kept separate)


1/2 cup unbleached flour


1 1/2 lb firm-fleshed

potatoes, peeled and diced

4 cups water or vegetable

stock



10 oz canned baby clams,

drained (2 cans)

1 cup milk

1/2 cup cream

To serve:

fresh parsley


WEEK 4: DINNER 2

FIRST, MAKE THE SEASONING PASTE. Mash the garlic, salt, pepper, and rosemary together until a rough paste forms. Can be made up to 24 hours ahead.

TO MAKE THE CHICKEN, preheat the oven to 400°F. Place the chicken thighs in a baking dish so that they’re touching. Drizzle the olive oil over and rub over the surface of each, then drizzle the vinegar over. Lastly, rub the seasoning paste into each piece of chicken. This can be prepped up to 24 hours ahead and stored, covered, in the refrigerator.

Bake until the meat is fully cooked and the vinegary is slightly syrupy, 25-30 minutes.

Remove from oven and spoon vinegar and drippings over the chicken.

Serve with quinoa, buttered pasta, or sautéed mushrooms.

PREP OPTIONS:

The night before: Make seasoning paste. Prep entire dish. Prepare desired side (quinoa, pasta, mushrooms, etc), if necessary.

Balsamic & Rosemary Chickenserves 4-6

This is a simple yet sophisticated dish that highlights rustic comfort flavors.

12 skinless chicken thighs



For the seasoning paste:




4 sprigs fresh rosemary,

leaves minced


WEEK 4: DINNER 3

Melt butter over medium-high heat in a medium stockpot or Dutch oven until bubbling. Add onion. sauté until the onion is translucent, 2-3 minutes, then add the garlic and cabbage. Continue cooking, stirring occasionally, until the cabbage is wilted, 4-5 minutes.

Stir the beets and honey into the cabbage and continue to sauté for 1-2 minutes to slightly caramelize both the beets and the honey. Add the tomatoes, vinegar, and broth, along with the salt and pepper. Bring to a boil, then reduce heat to medium-low and simmer for 20 minutes.

When the beets and cabbage are soft, the borscht is ready. You may serve it hot or chilled, puréed or straight from the pot.

To serve, top with sour cream and fresh dill and serve with boiled potatoes, if desired.

Slow Cooker Method

Melt butter over medium-high heat in a medium stockpot or Dutch oven until bubbling. Add onion. sauté until the onion is translucent, 2-3 minutes, then add the garlic, cabbage, and honey. Stir until the honey softens and coats the cabbage.

Scrape the cabbage and onions into a 6-quart slow cooker and add remaining ingredients. Cook on low for 4-6 hours or high for 2-3 hours – if on low, this soup is very forgiving, so you can leave it for up to 8 hours if necessary.

When the beets and cabbage are soft, the borscht is ready. You may serve it hot or chilled, pureed or straight from the pot.

PREP OPTIONS:

The night before: Shred cabbage. Shred beets. Chop onion.

Borschtserves 4-6

Various Eastern European cultures eat borscht, and they each have a very distinct definition for what makes borscht “authentic.” This recipe is merely how I like it best. Also, at the end, you get to choose how to serve it. It can be served hot

or cold, straight from the pot or puréed. Each lends a different flavor or texture and you can’t go wrong no matter how you serve it. Personally, I like it “as is” with the distinct beet and cabbage shreds when it’s served hot, but I prefer it puréed if it’s

served cold. The choice is up to you!


1 large onion, finely chopped

2 cloves garlic, finely

minced

1 1/2 – 2 cups finely

shredded cabbage

2-3 large beets or 4-5

medium beets (about 1 1/2

lbs), trimmed, peeled, and

finely grated

1 tablespoon raw sugar or

honey

1 1/2 cups stewed, crushed

tomatoes (1 can)


4 cups beef stock



To serve:

sour cream

fresh dill

Inspired by: http://nourishingjoy.com/borscht-enjoying-summer-in-the-dead-of-winter/

http://nourishingjoy.com/borscht-enjoying-summer-in-the-dead-of-winter/


WEEK 4: DINNER 4

TO ROAST THE GARBANZO BEANS: Preheat the oven to 400°F and line a rimmed baking sheet with parchment paper. Rinse and dry the garbanzos, rubbing off any loose skins, then place in a mixing bowl. Add the olive oil and spice mix, then toss well to coat evenly.

Spread garbanzos onto the prepared baking sheet and roast until lightly browned but not crunchy, 18-24 minutes. Serve immediately or let cool and store at room temperature for up to 2 weeks.

TO MAKE THE TZATZIKI: Combine all ingredients in a small bowl and stir together. Store in the refrigerator for up to 1 week.

TO MAKES THE “GYROS”: Spread tzatziki on each pita and place desired fillings down the center of the flatbread, then top with roasted chickpeas. Fold up the sides and enjoy. Serve extra tzatziki on the side for dipping.

PREP OPTIONS:

Two nights before: Roast garbanzos. Make spice mix.

The night before: Chop vegetables. Make flatbread, if desired. Make tzatziki.

Cheater Falafel Gyrosserves 4-6

These are neither falafels nor gyros, but this quick meal is certainly reminiscent of both - and it’s delicious no matter what name you call it. Feel free to use either store-bought pitas or make your own. If you are in a big hurry, you can skip

roasting the garbanzo beans, but they won’t taste nearly as good!

For the garbanzo beans:


beans (2 cans)


For the spice mix:


1 teaspoon ground coriander

1 tablespoon paprika



For stuffing the pitas:

8 pita flatbreads

1/2 small red onion, sliced

paper thin

3 Roma-style tomatoes,

sliced

1 cucumber, cut into coins

lettuce leaves

fresh parsley

fresh mint (optional)

fresh cilantro (optional)

1 large carrot, peeled and

cut into matchsticks

For the tzatziki:

Makes approximately 2 cups

1 cup very thick yogurt

1/4 cup sour cream



zest of one lemon

generous pinch of sea salt


WEEK 4: DINNER 5

Melt butter in a large skillet over medium heat until bubbling, then add chopped onions and minced jalapeño and sauté just until the onions begin to brown, 2-3 minutes.

Add tomatoes and simmer to meld flavors and evaporate some of the liquid, 4-5 minutes. Sprinkle over the oregano and let cook 1-2 minutes.

Crack the eggs directly into the bubbling tomato sauce and sprinkle salt over. Gently fold the mixture every so often with a spatula so that the eggs scramble in large curds.

Cook until the eggs are fully cooked, then spoon onto plates and serve with beans and tortillas.

PREP OPTIONS:


Huevos a la Mexicanaserves 4-6

It’s breakfast for dinner - Mexican-style! Anything with “a la mexicana” in the title pretty much is assured to include red tomatoes, white onions, and green serrano chili to pay homage to the colors of the Mexican flag, although I’ve changed the

serrano pepper in this version for a jalapeño for a gentler, milder bite.


olive oil


1 small jalapeño pepper,

minced


tomatoes, lightly drained (1

cans)

1 tablespoon fresh oregano,

minced or 1 teaspoon dried

oregano

12 fresh eggs


To serve:

fresh cilantro

refried beans or black beans

tortillas



First, make the spice mix by whisking all spices together.

To make the fajita meat, rub the spice mixture into the steak(s), and set on the bottom of a slow cooker. Add the garlic and soy sauce, then scatter the pepper and onion slices all over the top.

Cook on high for 5-6 hours or on low for 8-9 hours or until the beef can be easily shredded with two forks.

Remove the meat, peppers, and onions from the cooking liquid, then shred the beef. Serve wrapped in tortillas with the toppings of your choice.

PREP OPTIONS:


The night before: Chop vegetables. Make tortillas, if desired. Prep toppings, if necessary.

Slow Cooker Fajitasserves 4-6

Because homemade tortillas are thicker and chewier than commercially produced ones, they make the perfect wraps for fajitas, but store-bought ones are absolutely fine if you don’t want to take the time to make homemade ones. There’s a recipe for homemade flour tortillas at NourishingJoy.com. Also, even though this produces fajita beef that is shredded rather than

seared, the flavor is worth the texture change-up.

2 pounds flank steak



2 green bell peppers, sliced

2 orange bell peppers, sliced

2 red bell peppers, sliced

1 onion, cut in half and

sliced

1 dozen tortillas

For the spice mix:

2 tablespoons chili powder

2 teaspoons ground cumin

2 teaspoons ground

coriander



To serve:

fresh cilantro

fresh lime juice

avocado

salsa

sour cream


WEEK 4: BREAKFAST 1

Preheat the oven to 400°F and butter a deep-dish pie plate. Set aside.

FIRST, MAKE THE CRUST. Line a colander with cheesecloth and set in the sink or over a large bowl. Peel and shred the potatoes and toss with the salt, then let sit for about 10 minutes. Pull the edges of the cheesecloth together and tighten into a ball, then wring as much moisture out of the potato shreds as you can. Place them in a large bowl and toss with the Parmesan cheese and the egg.

Press the mixture into the prepared dish and bake until beginning to brown, 18-20 minutes.

When the crust has finished baking, either let it cool to fill later or have the filling ready to pour in.

TO MAKE THE FILLING, whisk together all the filling ingredients, then pour into the baked crust and bake until eggs are set, 40-50 minutes.

Let sit for 5-10 minutes, then serve hot OR chill and serve cold.

PREP OPTIONS:

Two nights before: Shred cheese. Make crust. Mince ham.

The night before: Peel potatoes. Sauté vegetables, if using.

Potato Crusted Quicheserves 4-6

This quiche, as with all quiches, is just a little bit laborious, but there’s nothing difficult about it. Make the crust ahead (or even better, make two to have one on hand), and it’s quite simple to pull together. On the other hand, if you are in a hurry, make a “cheater” crust by pressing thawed hash browns across the bottom of the buttered pie plate and pouring the filling

over. It won’t stay together quite as nicely, but it will certainly do the job.

For the crust:


potatoes, peeled and

shredded

1 teaspoon sea salt

2 oz parmesan cheese,


1 large egg

For the filling:

6 large eggs

1/2 cup ricotta cheese

1/2 cup milk




cheese, shredded (about 1/2

cup)

8 oz ham, minced

Sautéed vegetables

(optional), such as

mushrooms or leeks

Inspired by: Whole Lifestyle Nutrition

http://wholelifestylenutrition.com/recipes/maindish/potato-crust-quiche-gluten-grain-free/


WEEK 4: BREAKFAST 2

Generously butter a 6-quart slow cooker insert and set aside.

Place all ingredients except for the green onions in a large bowl and stir well, then pour into the prepared slow cooker.

Cook on high for 3-4 hours or low for 6-8 hours.

Serve hot and sprinkle with green onions.

PREP OPTIONS:


The night before: Cook sausage. Chop vegetables.

Slow Cooker Hash Brown Breakfast Casseroleserves 6-8

This is a very basic breakfast casserole in the slow cooker - feel free to jazz it up as desired!

2 lb frozen hash browns

1 pound breakfast sausage,

cooked and crumbled

1 leek (sliced thin into coins)

OR 1 yellow onion (diced)


2 dashes hot sauce

12 eggs, beaten

8 ounces cheddar or pepper

jack cheese, shredded

(about 2 cups)

1/2 cup sour cream


To serve:

green onions

Adapted from: http://nourishingjoy.com/slow-cooker-hash-brown-breakfast-casserole/

http://nourishingjoy.com/slow-cooker-hash-brown-breakfast-casserole/


WEEK 4: BREAKFAST 3

Preheat oven to 350°F and line 12 muffin cups with parchment or silicone liners. Set aside.

In a small bowl, whisk together all the dry ingredients.

In a large bowl, whisk together the wet ingredients until well combined.

Add the dry ingredients to the wet ingredients and whisk until batter begins to thicken and there are no lumps.

Add in the morning glory additions and whisk just until everything is combined.

Divide the batter evenly between the muffin cups and bake until the tops are golden and a skewer inserted in the center comes out clean, 20-25 minutes.

Allow to cool in the pan for 5-10 minutes before serving.

PREP OPTIONS:

The night before: Chop pineapple. Whisk dry ingredients. Shred carrot and apple.

Grain-Free Morning Glory Muffinsmakes approximately 1 dozen muffins

This recipe features a number of fruits and vegetables that help make the morning cheerier. However, it only calls for a small amount of pineapple, a lovely accompaniment to these muffins would be the remainder of the fresh pineapple topped

with thick yogurt.

Dry ingredients:

3/4 cup coconut flour

1/2 cup almond flour



Wet ingredients:

6 large eggs

1/3 cup sour cream or milk

1/4 cup maple syrup

2 tablespoons coconut oil,

melted


Morning glory additions:

1/2 cup diced fresh

pineapple

1 large carrot, shredded

1 small apple, grated

1/4 cup unsweetened

shredded coconut

Inspired by: Honeyville Farms

http://honeyvillefarms.blogspot.com/2014/05/morning-glory-coconut-flour-muffins.html


WEEK 4: LUNCH 1

First, cook the pasta. Bring a large pot of water to boil and cook the macaroni until tender, 7-9 minutes or according to package directions. Drain and rinse with cold water until the pasta is cool. Let sit to thoroughly drain, then use immediately or reserve for up to two days.

Meanwhile, make the dressing. Whisk together all ingredients and refrigerate for up to two days.

Toss the cool pasta with the half of the dressing until well covered, adding more as desired.

Top with tuna, red onion, bell pepper, and hard-boiled eggs.

Serve immediately or prepare the salad up to 12 hours in advance.

PREP OPTIONS:

Two nights before: Cook pasta. Make hard-boiled eggs.

The night before: Chop vegetables. Make dressing. Make entire salad up to 12 hours in advance.

Pasta Salad with Tunaserves 4-6

If you need a quick refresher on how to hard-boil eggs, visit NourishingJoy.com

1 lb macaroni

2 cans tuna (5 oz), drained

1/2 medium red onion,

minced

1 red bell pepper, minced

4 hard-boiled eggs,

quartered

For the dressing:

3/4 cup mayonnaise

1 teaspoon Dijon-style

mustard

4 tablespoons fresh dill OR 2

tablespoons dried dill




WEEK 4: LUNCH 2

Preheat oven to 375°F. Line a rimmed baking sheet with parchment paper and have at the ready.

Butter one side of each of the slices of bread. Place the slices butter-side down on a work surface and layer ingredients in this order on 6 of them: mozzarella, bacon, avocado, tomato, basil, and a second layer of mozzarella.

Top the layers with a second slice of bread, this time buttered-side up, so that the butter faces out on both sides of the sandwich.

Place all the sandwiches on the baking sheet and bake until the cheese is melted and the bread is toasted, 10-12 minutes, turning once.

Cut each sandwich in half and serve hot.

PREP OPTIONS:


The night before: Slice mozzarella. Slice tomatoes.

Bacon & Avocado Caprese Grilled Cheesemakes 6 sandwiches // serves 4-6

This is grilled cheese at its best!

12 slices sprouted whole

grain bread

1 lb mozzarella, sliced

1 lb bacon, cooked in slices

3 avocadoes, sliced

3 tomatoes, sliced

12 fresh basil leaves



WEEK 4: LUNCH 3

Boil the potatoes in a large pot of water just until tender. Let cool to room temperature, then dice into large chunks and place in a serving bowl.

Splash the olive oil over the potatoes and toss to cover. Pick the thyme leaves off the stems and sprinkle over the potatoes along with the salt. Toss once again and top with fresh ground black pepper.

Serve immediately or store in the refrigerator for up to two days.

PREP OPTIONS:

The night before: Boil potatoes.

Simple Potato Salad with Thyme and Olive Oilserves 4-6

This simple salad is a favorite no matter what the time of year and easily scales to any size.

2 lbs firm-fleshed potatoes,

boiled and quartered

3-4 tablespoons extra virgin

olive oil

5 sprigs fresh thyme



Taken from: http://nourishingjoy.com/simple-potato-salad-with-thyme-and-olive-oil/

http://nourishingjoy.com/simple-potato-salad-with-thyme-and-olive-oil/


WEEK 4: DESSERT

In a large mixing bowl, combine the sourdough starter, butter, coconut oil, and the flour. (The butter and coconut oil should be barely warm but still liquid.) Cover and allow to sit at room temperature for 8-12 hours.

When you’re ready to bake, preheat oven to 350°, butter a 9” × 13” pan (or 2 8-inch round pans), and grate carrots and set aside.

Scrape sourdough mixture into the bowl of an electric mixer, then add the cane sugar and vanilla and mix on low speed. Increase the speed to medium-low and add the eggs one at a time, followed by the carrots.

Reduce speed again to low and add the spices, salt, and baking soda, making sure everything is well-incorporated.

Scrape the batter into the prepared pans and bake for 30-45 minutes (depending on the size of your pans) or until a wooden skewer inserted in the middle comes out clean.

Cool for at least 10 minutes in the pan before inverting onto a cooling rack. Cool completely before frosting.

TO MAKE THE FROSTING: Cream cream cheese and butter together until smooth and slightly fluffy. Add in maple syrup and walnuts and stir until everything is well-mixed. Add arrowroot powder if needed.

Use immediately or store in the refrigerator for 3-4 days. Bring to cool room temperature before using for ease of serving.

PREP OPTIONS:

Five nights before: Start new sourdough starter, if needed.

The night before: Make frosting.

The morning of: Peel carrots. Feed sourdough (required).

Sourdough Carrot Cakeserves 8-10

If you prefer to bake without sourdough, you can easily adapt the Parsnip Cake in Week 5 to a Carrot Cake.

Sponge:

1 cup sourdough starter

3/4 cup melted butter

3/4 cup coconut oil, melted

2 1/2 cups spelt flour

1 1/2 cups evaporated cane

sugar or sucanat

2 teaspoons vanilla

3 eggs

2 cups finely grated carrots

2 teaspoons cinnamon


1/2 teaspoon cloves



For the frosting:

Enough to dollop on top of 12-16 pieces of cake. Double quantities if you want to frost or fill the cake.

1 cup cream cheese, slightly

soft

1 cup butter, slightly soft

1/4 cup maple syrup

1/4 cup very finely chopped

pecans or walnuts

1-4 tablespoons arrowroot

powder (optional)

Taken fron: http://nourishingjoy.com/sourdough-carrot-cake/

http://nourishingjoy.com/sourdough-carrot-cake/


WEEK 5: DINNER 1

Plan your cook time according to the chart and plan accordingly, then preheat the oven to the desired temperature.

Remove the ham from all its packaging, including any plastic disks that may be inserted in the bottom.

Place the ham flat-side down (if there is a flat side) in a large roasting pan, then using a very sharp knife, score the ham in a cross-hatch pattern. You’ll want to cut through any fat layer and slightly into the muscle itself. Pour the beer over the ham, then try to rub the crushed juniper berries into the score marks. It will want to fall off, so just rub it in as much as you can.

Tent the pan tightly with several layers of aluminum foil and place in the oven.

Meanwhile, stir the honey, mustard, thyme leaves, and ginger together in a small saucepan and set aside. About 15 minutes before the ham is finished, heat the mixture over medium-low heat and keep warm.

Roast until the ham registers 130°F at the thickest part of the meat, then pull the ham from the oven, remove the foil, and increase the oven temperature to 425°F.

Pour the honey mixture all over the ham, trying to cover every exposed surface.

Return the ham to the oven for about 10-15 minutes, removing it earlier if any part of it begins to smoke. If desired, place it under the broiler for 1-2 minutes at the very end to caramelize the very edges.

Remove from the oven and let stand for 10-15 minutes. Place on a large serving platter or large cutting board and slice as desired.

COOK TIMES FOR HAM:

As with most roasts, low and slow is best to keep the meat moist. However, hams can withstand higher temperatures if you don’t overcook them.

• At 250°F, cook for 25-30 minutes per pound.• At 300°F, cook for 15-18 minutes per pound.• At 350°F, cook approximately 10-12 minutes per pound.

The ham is ready for basting when it has reached an internal temperature of 130°F and is ready to serve at 140°F.

Honey & Mustard Glazed Hamserves 8-12 (depending on the size of your ham)

The juniper berries lend a lovely flavor to this ham, but if they’re difficult to find, just skip them.It’s still scrumptious without them!

1 ham, bone-in

3 tablespoons juniper berries, crushed

1 pint dark beer or water

For the glaze:

2 cups honey

2 tablespoons Dijon-style mustard

5 sprigs thyme, leaves picked off

1 tablespoon grated fresh ginger

(optional)


WEEK 5: DINNER 2

Place chicken thighs in a slow cooker.

Next, whisk together the sauce. Place all sauce ingredients in a small bowl and whisk until well combined, then pour over the chicken.

Cook on high for 3-4 hours or on low for 5-6 until the chicken is very tender.

Remove the chicken with a slotted spoon and reserve. Ladle the sauce from the slow cooker into a saucepan, discarding the excess fat, and place over medium-high heat. Bring to a boil, then while the mixture bubbles, whisk together the cornstarch and water to form a slurry. Pour the slurry into the bubbling sauce, whisking constantly, and cook until noticeably thickened, 1-2 minutes.

Serve with rice and steamed vegetables, serving the sauce on the side.

PREP OPTIONS:


The night before: Whisk together sauce ingredients.

Slow Cooker Teriyaki Chickenserves 4-6

This simple recipe is best served with rice and steamed vegetables. Broccoli is a favorite in our home.

3 pounds boneless chicken

thighs

For the sauce:


sugar

1/4 cup soy sauce

6 tablespoons apple cider

vinegar


peeled and grated



4 teaspoons cornstarch

4 teaspoons cold water


WEEK 5: DINNER 3

In a large, heavy-bottomed pot, bring the stock, salt, and pepper to a boil over medium-high heat. Reduce heat to medium-low and allow the liquid to maintain the gentlest of simmers.

Add the spinach and let wilt.

Meanwhile, beat the eggs in a small bowl until fluffy and then whisk in the cheese.

When the spinach has wilted and with the broth simmering, pour the egg and cheese mixture into the stock. Let sit for a few seconds, then stir the egg into the soup.

Cook for 1-2 minutes more, then adjust seasonings and ladle into bowls. To serve, sprinkle with fresh parsley, if desired.

PREP OPTIONS:

Two nights before: Grate cheese.

The night before: Chop spinach.

Stracciatella (Italian Egg Drop Soup)serves 4-6

A super-quick soup for a busy night! I like to serve this with a hunk of bread slathered with garlic butter. To make a larger portion, just maintain the ratio of 1 egg per 2 cups of stock and adjust seasonings to taste.


1 teaspoon sea salt


5 oz spinach or other dark

leafy green, stacked, rolled,

and sliced into ribbons

4 eggs


finely shredded (about 1/2

cup)

To serve:

fresh parsley


WEEK 5: DINNER 4

First, cook the spinach. Bring a medium pot of water to a boil over high heat, then add the spinach. Allow to wilt, 1-2 minutes, then drain well and press the leaves between two tea towels or wring in cheesecloth to remove as much liquid as possible (heads-up: cloth may become stained). Place on a cutting board and finely chop. Use immediately or store in the refrigerator for up to two days.

TO MAKE THE GNOCCHI DOUGH, stir together all ingredients until well-combined into a very soft dough. Add more flour 1 tablespoon at a time, if necessary, as the dough should be very soft but not sticky.

Break off pieces of dough and roll them into ropes 1/2-inch thick. If desired, after all ropes have been rolled, you may cover these and store in the refrigerator for up to 24 hours.

When ready to cook, bring a large pot of water to a boil over high heat and cut the ropes into 1-inch pieces. Cook until the gnocchi pieces float on the top, 4-5 minutes, and work in batches to keep the pot from overcrowding. Drain well.

Serve drizzled with olive oil and topped with freshly ground pepper, additional Parmesan, minced garlic, and chopped pine nuts or pecans, if desired.

PREP OPTIONS:

Two nights before: Cook and chop spinach. Grate cheese.

The night before: Make dough and roll ropes.

Spinach & Ricotta Gnocchiserves 4-6

Traditional gnocchi is made of potatoes and shaped with a gnocchi board, but this much quicker version is just as delicious.

8 oz fresh spinach

2 eggs

2 egg yolks

2 cups ricotta cheese



1/4 teaspoon ground

nutmeg


grated (about 1 scant cup)

1 cup unbleached flour

To serve:

extra-virgin olive oil

Parmesan cheese

freshly ground black pepper

chopped pine nuts or

pecans

minced garlic


WEEK 5: DINNER 5

Preheat oven to 375°F and line a rimmed baking sheet with parchment paper.

Place the salmon on the baking sheet and rub with olive oil. Sprinkle with salt and pepper, then bake until fish flakes easily, 15-18 minutes.

Meanwhile, make the sauce. In a wide sauté pan, melt the butter over medium-high heat until it bubbles. Add the garlic and minced rosemary and sauté until fragrant, 30-60 seconds. Add the chicken stock, stir, and cook until reduced by half, 2-3 minutes. Add the honey and stir until it softens. Add the zests and juice and simmer to reduce slightly, 3-4 minutes.

Whisk together the cornstarch and cold water to create a slurry, then drizzle it into the simmering sauce, whisking constantly. Whisk and cook until the sauce thickens, 1-2 minutes. Remove from the heat.

To serve, cut or spoon salmon into portions and drizzle the sauce over.

Serve with sautéed greens.

PREP OPTIONS:

The night before: Mince rosemary. Zest and juice citrus. Make sauce except leave out the last step.

Orange & Rosemary Salmonserves 4-6

If you’re in an especially big hurry, make the sauce ahead except for adding the cornstarch. At dinnertime as the salmon is baking, merely heat the sauce and thicken it then. Also, if you’ve got room, bake an extra salmon fillet for upcoming meals.

2 lb salmon fillets


sprinkle of sea salt

sprinkle of black pepper

For the sauce:

1 tablespoon butter


4 sprigs fresh rosemary,

leaves minced

1/2 cup chicken stock

3 tablespoons honey

zest from 2 oranges

juice from 3 oranges (about

1 1/2 cups)

zest from 1 lemon



Inspired by: http://www.cookingclassy.com/2015/09/orange-rosemary-glazed-salmon/

http://www.cookingclassy.com/2015/09/orange-rosemary-glazed-salmon/



First, cook the bacon. Heat a deep pot over medium-high heat until a drop of water sizzles. Add the chopped bacon and cook until the fat renders and the bacon is crispy, 5-7 minutes.

Remove the bacon and add it to a slow cooker or store in the refrigerator for up to two days. Reserve at least 1 tablespoon of bacon grease as well.

When you’re ready to cook, place the beef and bacon in the slow cooker along with the reserved tablespoon of bacon grease, top with the chopped vegetables, and sprinkle the salt and thyme over. Last, pour the wine and beef stock over the top.


Meanwhile, cook the noodles. Bring a large pot of water to a boil over high heat, then cook the noodles until tender, 6-7 minutes or according to the cook time indicated on the package. Drain well.

(If you have pre-cooked the noodles, merely reheat them by dunking them in boiling water for 30-60 seconds and draining well.)

Serve the beef over the noodles and sprinkled with fresh parsley, if desired.

PREP OPTIONS:

Two nights before: Cook bacon and reserve fat.

The night before: Chop vegetables. Cook noodles, if desired.

Bourguignon-Style Beef Stewserves 4-6

The wine is what gives this robust stew its full flavor, but if you’d prefer to avoid it, just replace it with more stock.

1/2 lb bacon, chopped into

pieces

3 pounds stewing beef,

cubed

1 onion, coarsely chopped

3 carrots, peeled and cut

into 1-inch pieces

4 celery stalks, cut into

1-inch pieces

1 teaspoon sea salt


1 cup red wine

3 cups beef stock

1 lb egg noodles

To serve:

fresh parsley


WEEK 5: BREAKFAST 1

Line a large wooden board or baking sheet with parchment paper and have at the ready.

Combine all ingredients in a food processor and pulse until a rough dough forms that stays squished together when squeezed in your fingers.

Scrape onto the prepared board and press the dough into a round disk about 1-inch thick. Refrigerate until ready to serve.

When ready to serve, slice the round into wedges and eat plain or top with whipped cream, yogurt, berries, or other favorite toppings.

PREP OPTIONS:

Two nights before: Make granola, if desired.

The night before: Make whipped cream, if desired. Slice fresh fruit.

Granola Wedgesserves 4-6

Use any granola for this. As for fruit, use any dried fruit you like: dates, apricots, figs, raisins, cranberries, etc.

For the dough:

2 cups granola

2 cups dried fruit


For topping:

whipped cream

yogurt

fresh fruit, such as kiwi or

berries

unsweetened coconut

flakes


WEEK 5: BREAKFAST 2

First, cook the salmon. Preheat the oven to 450°F and line a rimmed baking sheet with parchment paper. Roast the salmon until the fish flakes easily, 6-8 minutes. Let cool, then flake, removing skin if necessary.

Place the flaked fish in a mixing bowl and add remaining ingredients. Mix well. Adjust seasonings and herbs to taste. Serve immediately or store in an airtight container in the refrigerator for up to two days.

To serve, spoon over lettuce leaves or onto pumpernickel bread, fresh croissants, or whole grain crackers to form open-face sandwiches.

PREP OPTIONS:

The night before: Roast salmon and let cool. Mince celery and herbs. Mince smoked salmon. Make full recipe ahead.

Smoked Salmon Salad Sandwichesserves 4-6

If you prefer a grain-free breakfast, feel free to serve this over lettuce or as lettuce wraps.

1 lb salmon fillet

12 oz smoked salmon,

minced

3/4 cup mayonnaise

4 celery stalks, chopped fine

12 fresh chives, minced

1/4 cup fresh dill, chopped

zest from 1 lemon



To serve:

lettuce leaves

pumpernickel bread

croissants

whole-grain crackers


WEEK 5: BREAKFAST 3

Place the sourdough starter, zests, and the dry ingredients in a large bowl or in the bowl of an electric mixer.

At the same time, lightly beat the eggs with the honey, milk, and water, then add to the sourdough/flour mixture. Mix until completely combined and a very sticky dough has formed. Cover and let sit for 20 minutes. Meanwhile, set dried fruit to soak in warm water.

When the dough has sat, drain the dried fruit and mix into the dough along with the salt. The dough will be rather wet, but resist the urge to add more flour. Knead until the dough begins to look smooth and shiny, about 20 minutes by hand or 10 minutes with the mixer.

Add in the cubes of butter, one at a time. The kneading action will incorporate it and create a gorgeous, rich dough. Knead until all the butter is fully incorporated, once again resisting the urge to add more flour. The final dough should be very soft, but not at all sticky.

Place the dough in a lightly oiled bowl and let it sit for 1 hour. After an hour, punch it down gently by folding it over on itself a number of times on a floured board, then place it back in the bowl to rise another hour.

Divide dough into 24 pieces and shape each into a small roll. Place rolls in a buttered 9×13 baking dish, close but not quite touching. Score or snip a cross on the top of each one, then cover and let sit until doubled, 2-4 hours.

When the buns are risen, preheat the oven to 375°F and mix the flour, water, and olive oil together to form a fairly stiff paste. Use a piping bag to pipe the paste into the grooves of the cross on each one, then bake until the rolls are golden and at least 190°F inside, 20-30 minutes.

While the buns are baking, make the glaze. Bring the honey and orange juice to a boil over medium-high heat, then brush over the rolls as soon as they are removed from the oven.

PREP OPTIONS:

The night before: Mix dry ingredients. Measure out dried fruit and chop if necessary.The morning of: Set out butter to soften. Feed sourdough starter (required).

Sourdough Hot Cross Bunsmakes 24 buns

For dried fruit, the traditional fruit is currants, but I love it studded with all kinds of fruit: apricots, figs, cherries, etc.

500 g (~ 2 cups) sourdough

starter

zest of 2 large oranges

zest of 1 lemon

2 eggs

1/4 cup honey

1 cup whole milk

1 cup water

1 1/2 cups dried fruit

1 teaspoon sea salt

50 g (~4 1/2 tablespoons)

butter, at room temperature

and cut into cubes

Dry ingredients:

1.125 kg (2 1/2 lb or ~7 cups)

unbleached flour


cane sugar

1 teaspoon cardamom

2 teaspoons cinnamon

1 teaspoon nutmeg


1/2 teaspoon allspice

For the crosses:

1/2 cup flour

1/4 cup water


For glazing:

1/4 cup honey

1/4 cup fresh orange juice


WEEK 5: LUNCH 1

First, make the dressing. Place all ingredients in a jar with a tight-fitting lid and shake well. Store at room temperature for up to 1 week.

Next, cook the orzo. Bring a large pot of water to a boil over high heat, then add the orzo, stir, and cook until the orzo is tender, 7-9 minutes or according to the cook time on the package.

Drain and rinse well under cold water. Use immediately or store in the refrigerator for up to three days.

TO MAKE THE SALAD, place the orzo in a large bowl and add all the remaining ingredients. Pour over HALF of the dressing and toss well. Add more dressing as desired.

Serve immediately or place in the refrigerator for up to 3 hours.

PREP OPTIONS:

Two nights before: Make dressing. Cook orzo.

The night before: Chop salami. Chop vegetables.

Antipasto Orzo Saladserves 4-6 as an entrée // serves 8-10 as a side

This salad is the perfect example that if everything is prepped ahead, takes mere moments to pull together at mealtime.

1 lb orzo

8 oz salami, diced

4 oz kalamata or green olives


8 oz cherry tomatoes, halved

4 oz feta cheese, crumbled (about

1 cup)

1 shallot or 1/2 red onion, sliced

paper thin

Optional add-ins:

4 oz artichoke hearts

4 oz pickled asparagus

4 pepperoncini peppers

For the dressing:


1/3 cup white wine vinegar

1 teaspoon evaporated cane sugar


2 tablespoons Parmesan cheese,

very finely grated

1 tablespoon onion powder






WEEK 5: LUNCH 2

TO POACH THE CHICKEN BREASTS: Place chicken breasts in a medium saucepan and cover with cool water, then set over medium heat. Bring to a simmer and poach until cooked through, 11-13 minutes. Cool and dice. Use immediately or store in the refrigerator for up to 3 days.

TO MAKE THE DRESSING: Whisk all ingredients in a small bowl. Adjust seasonings and use immediately or store in the refrigerator for up to 1 week.

TO MAKE THE SALAD, place chicken, apples, grapes, and celery in a large bowl. Add HALF of the dressing and toss to coat well. Adjust seasonings and add more dressing as desired.

Scatter almonds and green onions over the top and serve.

PREP OPTIONS:

Two nights before: Make the dressing.

The night before: Cook and dice chicken. Chop fruit and celery. Chop green onions.

Almond Chicken Waldorf Saladserves 4-6

The very definition of a Waldorf salad is that it includes walnuts, but just because almonds go so beautifully with chicken, this recipe switches it up to pair almonds and chicken in a classic Waldorf twist.

3 chicken breasts

3 apples, diced

2 cups seedless grapes,

halved

4 stalks celery, diced

1 cup sliced almonds

6 green onions, diced

For the dressing:

1/2 cup mayonnaise

1/4 cup sour cream

1 tablespoon lemon juice





WEEK 5: LUNCH 3

Whisk the chicken stock, ginger, green onions, and salt together in a large pot, then bring to a boil over high heat. Once it boils, reduce heat to medium-low and maintain a steady simmer.

Meanwhile, whisk the eggs and egg yolks in a small bowl until smooth and frothy.

When the soup is at a gentle simmer, very slowly drizzle the eggs into the broth in a thin stream. The eggs will cook immediately and once they have all been added, stir the soup briefly, adjust seasonings, and serve.

PREP OPTIONS:

The night before: Chop green onions.

Chinese Restaurant Egg Drop Soupserves 4-6

A very simple soup that provides needed nourishment and rejuvenation in the middle of the day.


1/2 teaspoon ground ginger

or 1 inch fresh ginger,

peeled and grated



4 eggs

2 egg yolks


WEEK 5: DESSERT

Preheat the oven to 350°F and generously butter a 9” x 13” pan. Whisk together all the dry ingredients and set aside.

In a large bowl or the bowl of an electric mixer, cream together the butter and maple syrup by beating the butter until fluffy and then drizzling in the maple syrup until it’s all homogenous. Lower the speed to low (if using a mixer) and add the eggs one at a time, making sure each one is fully incorporated before adding the next one.

Add the dry ingredients in three additions, scraping the sides between additions if necessary.

Let the batter sit while you grate the parsnips. Peel the parsnips, then grate them and add them to the batter. Mix slowly to incorporate fully.

Scrape the batter into the prepared pan and bake until a skewer inserted in the center comes out clean, 25-35 minutes.

Let the cake cool in the pan for at least 10 minutes, then serve from the pan or invert and cut into pieces.

TO MAKE THE FROSTING: Pour the whipping cream into a glass bowl and drip the orange oil over. Let sit in the refrigerator for at least 30 minutes to infuse.

Meanwhile, place the bowl and the beater(s) of an electric mixer in the freezer. When you’re ready to whip it, pour the infused cream into the chilled bowl, add the cream of tartar if using, and beat on high speed until firm peaks form.

Dollop on top of each piece as it is cut and served.

PREP OPTIONS:


The morning of: Set cream to infuse.

Parsnip Cake with Orange-Infused Whipped Cream

serves 9-18

This cake is the combination of the best of two worlds. The cake is a recipe I’ve used for years (it’s basically just a simple tweak of my standard carrot cake recipe) but the idea to top it with the luscious orange-infused whipped cream is the pure

genius of my colleague Susan from Learning and Yearning: http://learningandyearning.com/parsnip+cake

I love this cake this time of year because it’s the very end of the season for using the root vegetables that have been stored since autumn and this is a delightfully unusual way to use parsnips, which is most welcome at Eastertime.

3/4 cup butter, at room

temperature

3/4 cup maple syrup

5 eggs

1 lb parsnips, peeled and

grated, a scant 3 cups

Dry ingredients:

2 1/2 cups spelt flour


1 tablespoon baking soda


2 teaspoons ground

cinnamon

For the frosting:

2 cups whipping cream

5-6 drops orange oil

1 tablespoon cream of tartar

(optional)



FIRST, BLANCH THE SPINACH. Bring a large pot of water to a boil and add the spinach, cooking just until it begins to wilt but is still bright green. Drain well, then wring out in cheesecloth to remove all excess water. Use immediately or refrigerate for up to three days.

Next, cook the pastas. Cook each separately unless you have a very large pot and are cooking two types of pasta that will cook at an equal rate (double check the cook times on the packages). Bring a large pot of water to a boil over high heat, then add pasta, stir, and cook until tender, 8-10 minutes or according to the cook time on the package. Drain and rinse well under cold water. Use immediately or store in the refrigerator for up to three days.

TO MAKE THE DRESSING, place the pesto, spinach, and lemon juice in a food processor and blend until smooth. Add the mayonnaise and blend again until smooth. If you are making pesto from scratch, just add the spinach and lemon juice after the pesto is finished, then proceed with the mayonnaise.

TO MAKE THE SALAD, place pasta in a large bowl and scrape the dressing over. Toss well to coat evenly, then sprinkle with salt and grind over the fresh pepper. Add the peas, Parmesan, and pine nuts on top. Serve immediately.

PREP OPTIONS:

Two nights before: Cook pastas.

The night before: Blanch and wring out spinach. Make pesto, if desired.

Spinach, Pesto & Peas Pasta Saladserves 6-8

If you prefer not to purchase pesto, there’s a recipe in this month’s Supplemental Recipes section.

3/4 pound corkscrew pasta

3/4 pound bow tie pasta



black pepper

1 1/2 cups frozen peas,

thawed


Parmesan

1/3 cup pine nuts or pecans

For the dressing:

1 cup pesto

10 oz fresh spinach,

blanched and wrung out

juice of half a lemon

1 1/4 cups mayonnaise


SNACK 1

Place coconut oil and raw honey in a small saucepan over low heat to melt. Have an 8-inch square baking dish at the ready.

Meanwhile, place almonds, almond butter, flax, cardamom, cinnamon, coconut flakes, and salt in a food processor and pulse to create a very coarse mixture.

When coconut oil is melted and honey is liquid enough to stir in, add vanilla and whisk liquid mixture together. Pour into the food processor and pulse until well-combined.

For a coarser mixture, scrape mixture into the baking dish without processing further. For a smoother energy bar, continue to process until the mixture is a thick paste.

Set in the refrigerator to firm up. Cut into bars and serve.

Store in the refrigerator for up to two weeks.

Almond Power Barsserves 16 bars

If you desire, you may spread melted chocolate over the top before firming up.

2 cups almonds

1/2 cup almond butter

1/2 cup ground flax

1/2 teaspoon ground

cardamom

1 teaspoon ground

cinnamon

1/2 cup unsweetened

coconut flakes


Liquid mixture:

1/2 cup coconut oil

3 tablespoons raw honey


Inspired by: http://www.kitchenstewardship.com/2009/07/01/recipe-connection-almond-power-bars/

http://www.kitchenstewardship.com/2009/07/01/recipe-connection-almond-power-bars/


SNACK 2

TO MAKE THE CRUST: Place the oats, flour, water, and vinegar in a bowl and mix. You should be able to gather the mixture together and form it into a ball that stays together fairly easily without feeling sticky. If it’s too dry, add more water 1 tablespoon at a time. If it’s too sticky, add flour 1 tablespoon at a time.

Cover and let the mixture sit on the counter at room temperature for 6-8 hours.

After 6-8 hours, turn on the oven to 350°. While the oven is heating up, finish the crust. Melt the butter over low heat in a saucepan, then stir the wet oat-flour mixture and add the melted butter, sucanat, and cinnamon. Stir until everything is completely mixed together.

Spoon half of the mixture into a square 9″ x 9″ pan and press it down to form the bottom crust. Leave the rest of the crust mixture in the bowl to add on top later.

MAKE THE FILLING by stirring the apples, raisins, honey, and arrowroot powder together. Scrape the filling into the pan and spread it out so it covers the bottom crust evenly.

Sprinkle the rest of the oat and flour mixture over the apple mixture. Using the back of a rubber spatula, press the oat and flour mixture down to make the whole top crust flat.

Bake until the top is lightly browned and the apples are soft, 40-45 minutes.

Remove from the oven and press down the top again with the back of a spatula and let sit until completely cool. Cut into squares and serve.

PREP OPTIONS:

The night before: Combine the oats and flour and set to soak.

The morning of: Slice apples.

Apple & Oatmeal Crumble Barsmakes 12 bars

These crumble bars are lovely with tea or as a first baking project with your kids. Either way, they’re delicious!

For the crust:

1 1/2 cups old-fashioned

rolled oats

1 1/2 cups whole wheat or

spelt flour

1 1/2 cups warm water

1 tablespoon distilled white

vinegar

1/2 cup sucanat or

unrefined cane sugar

2 teaspoons ground

cinnamon

3/4 cup butter, melted

For the filling:

4 tart apples, halved and

sliced

1/4 cup raisins


sugar

1 tablespoon all-purpose

flour or arrowroot powder

Inspired by: http://nourishingjoy.com/kids-in-the-kitchen-apple-oatmeal-crumble-bars/

http://nourishingjoy.com/kids-in-the-kitchen-apple-oatmeal-crumble-bars/


SIDE 1

Place the potatoes in a large pot of water and bring to a boil over high heat. Boil until they are tender when pierced with a fork.

Meanwhile, infuse the milk. Place the chopped green onions in the milk and place over medium heat. Heat until steaming, then remove from the heat and let infuse.

When the potatoes are cooked, remove the skins and place the potatoes in a large bowl. Begin to mash them, then while still hot, add the milk and onions while you mash, just a bit at a time. (Reheat the milk if needed.) Beat in the butter to taste. Season with salt and pepper, as desired.

Serve immediately.

PREP OPTIONS:

The night before: Chop green onions.

Champserves 4-6

In homage to St. Patrick’s Day and with hats off to the Irish, who know how to make potatoes taste delicious in a thousand different ways, we’re featuring champ, which is an Irish mashed potato dish that’s good year-round.

8 large potatoes, skin on


1 1/2 cups milk


salt & pepper


SIDE 2

Preheat oven to roast at 400°F. Line a rimmed baking sheet with parchment paper and set aside.

Trim Brussels sprouts and cut them in half. Set aside in a large bowl.

Melt butter and pour over the Brussels sprouts. Toss to cover well and sprinkle with salt.

Roast for 20-25 minutes, stirring every 10 minutes. Add the garlic in the final five minutes of roasting.

PREP OPTIONS:

The night before: Trim Brussels sprouts (remove outer leaves and cut off ends).

Roasted Brussels Sproutsserves 4-6

This is a simple side dish, but oh-so-flavorful.


ghee

1 lb Brussels sprouts




SIDE 3

Melt butter in a heavy-bottom saucepan or Dutch oven over medium heat until it bubbles.

Add shallots and cook until they’re translucent but have not browned, 3-4 minutes.

Add the rice and sauté just until the grains begin to turn golden brown, 1-2 minutes, stirring frequently.

Add chicken stock, salt, and the rosemary sprig, then reduce heat to medium-low and cover. Cook, covered, until all stock has been absorbed and rice is tender, 15 to 25 minutes, depending on the type of rice you’ve used.

TO SERVE, remove the sprig of rosemary (many of the leaves will likely have fallen off into the rice, which is perfect). Spoon into a serving bowl and top with a small sprig of fresh rosemary for garnish, if desired.

Simple Rice Pilafserves 4-6

This simple, elegant side can be served at a feast or at an everyday meal!


3 large shallots or 1 small red

onion, finely chopped

2 cups long-grain rice, white

or brown

4 cups chicken stock OR

water


1 6-inch sprig fresh

rosemary

Inspired by: http://gnowfglins.com/2015/10/14/simple-elegant-rice-pilaf/

http://gnowfglins.com/2015/10/14/simple-elegant-rice-pilaf/



Pour two inches of water into a large sauce pan and bring to a boil.

Meanwhile, whisk all ingredients in a stainless steel bowl. Reduce the heat to medium so the water is reduced to a simmer and place the bowl over the boiling water bath. Cook for 8-10 minutes, whisking often.

When the mustard is thick, pour into a pint- sized mason jar, cool at room temperature, then store in the refrigerator.

TO FERMENT (OPTIONAL): Stir 2 tablespoons fresh whey into the room temperature mustard and let sit on the counter for another 6 hours. Transfer to the refrigerator.

Traditional Honey Mustardmakes 1/2 cup

This mustard is delicious on sandwiches, in salad dressings - you name it!

4 egg yolks



2/3 cup honey

1/3 cup dry mustard

2 tablespoons fresh whey

OR sauerkraut brine

(optional)



Place all the ingredients in a large bowl. With very clean hands, knead and massage the mixture until the vegetables begin to go limp and they release their juices.

Pack the mix into a sterilized mason jar, pushing down on it as you go to release more juice. If the vegetables are not covered in brine once you reach the top, add more salt water to completely submerge them.

Cover tightly with lids or cover with a fermentation airlock (remember to burp the jars daily if using regular mason jar lids). Set aside at room temperature for 10-14 days, adding a bit of salt water each day if the top vegetables become dry. Refrigerate when the flavor is to your liking – the flavor will continue to improve for several months.

PREP OPTIONS:

The night before: Clean and sterilize a 1-quart mason jar, if necessary.

Sauerkrautmakes 1 quart

Sauerkraut is essential for the Reuben sandwiches in this month’s meal planas well as with hot dogs, corned beef, and a myriad of other dishes.

1 small head of cabbage

(approx. 2 pounds),

shredded


Optional add-ins:

1 tablespoon caraway seeds

10-20 juniper berries

1 teaspoon dill seeds



In the bowl of a food processor, combine the eggs, mustard, lemon juice, and salt. Keep the blades running to combine thoroughly.

Pour in the oil extremely slowly. Start with mere drops, then work up to pouring it in in a thin stream.You’ll notice when the oil is fully emulsified, as the sound will change.

When the mayonnaise is finished, add in all remaining ingredients. Pulse several times to combine thoroughly.

Store in the refrigerator for up to 1 week.

PREP OPTIONS:

The night before: Chop pickles.

The morning of: Lay out all ingredients.

Homemade Thousand Island Dressingmakes approximately 2 cups

Whether you use this dressing on salad or on the Reuben sandwich in this month’s meal plan, this classic version is superb. And if you don’t feel like making your own mayonnaise, feel free to substitute 1 1/4 cups of your favorite mayonnaise.

For the mayonnaise:

1 whole egg

2 egg yolks

generous pinch of salt


1 1/2 tablespoons lemon

juice

1 cup extra-virgin olive oil

or other unrefined cold-

pressed oil

To finish the dressing:

1/4 cup ketchup

2 tablespoons apple cider

vinegar



2 tablespoons horseradish

generous dash

Worcestershire sauce


cane sugar

1 tablespoon fresh parsley


2 teaspoon chopped pickles



Place all ingredients in a blender, except the cornstarch and water. Blend until smooth.

Pour the mixture into a heavy-bottomed saucepan and bring to a boil over medium-high heat. Reduce heat to medium-low and simmer until the small pieces begin to soften, 2-3 minutes.

Meanwhile, whisk the cornstarch and water to make a slurry. Pour the slurry into the simmering mixture, whisking constantly, and whisk until the mixture thickens, 1-2 minutes.

Cool completely and refrigerate for up to 2 weeks.

Sweet Thai Chili Saucemakes approximately 2 cups

6 large garlic cloves

4 red jalapeño or serrano

peppers, deseeded



1/2 cup rice vinegar or white

distilled vinegar



1 1/2 cups water





Combine all ingredients in the bowl of an electric mixer fitted with a dough hook. Knead for 5-6 minutes. Refrain from adding additional flour – this dough should be wet and sticky. Let the dough sit for 5 minutes.

After the rest period, scrape the sides of the mixer bowl, then knead the dough again for another 5 minutes.

Pour the dough onto a well-floured board, divide in two, cover with a tea towel, and let rest for 30 minutes. Place each loaf into a 9×5 loaf pan and let rise until almost doubled, usually about 2 hours.

As the dough is nearing the end of its rise, preheat the oven to 450°F and place a shallow pan on the bottom rack. When the oven is fully preheated, put the loaves on the middle shelf and pour 1 cup of recently boiled water into the shallow pan.

Bake for 10 minutes, then reduce the heat to 350°F and bake for another 40-45 minutes until the loaf reads at least 190°F on a thermometer.

PREP OPTIONS:

The morning of: Feed sourdough starter (required). Set out butter to soften.

Sourdough Rye Breadmakes (2) 1 3/4 lb loaves

This rye bread is hearty and delicious. Use it for toast or for the Reuben sandwiches in this month’s meal plan.

3 1/2 cups active sourdough

starter

1 3/4 cups water

3 tablespoons butter, room

temperature, cut up

1 cup whole rye or dark rye

flour

5 cups bread flour (or 5 cups

all-purpose flour + 3 Tbls

vital wheat gluten)


4 teaspoons caraway seeds



In a Food Processor

Place basil, garlic, and pine nuts in a food processor and pulse several times until everything is finely chopped.

With the motor running, pour in the olive oil to create a homogenous mix. Scrape down the sides, then add in the cheese and pulse to combine.

By Hand

Be sure to use a very sharp chef ’s knife or mezzaluna - otherwise you’ll just be shredding the basil rather than cutting it and chopping the pine nuts will become a frustrating chore.

Begin by chopping the garlic and about a quarter of the basil. Once these are fairly coarsely chopped, add 2-3 more basil leaves, chop some more, and continue to add basil a few leaves at a time until the basil is all incorporated and very finely minced.

Add about half the pine nuts and chop them coarsely. Add the rest of the pine nuts, then chop those coarsely as well. Add half of the Parmesan and chop until it’s coarsely chopped. Add the rest of the Parmesan, and chop until everything is finely minced.

Press the pesto into a disk and place in a very small bowl. Cover with the olive oil and reserve. Stir together just before serving.

PREP OPTIONS:

The night before: Grate Parmesan, if necessary.

Pestomakes approximately 1 cup

Pesto is one of those foods that is so incredibly simple. It’s incredibly easy and fairly quick if you make it in a food processor, but the best flavor will come if you chop everything by hand. It takes a few extra minutes, but trust me, it’s worth it. Because you add the ingredients a bit at a time, some items end up chopped into oblivion and some are left a bit chunky.

This means more variation in flavor and texture as you chew, which is my definition of “soul-satisfyingly delicious.”

Pesto is also incredibly versatile. Basil and pine nuts are the universal standard, but feel free to use any dark leafy green (spinach, arugula, parsley) and any nut (walnuts, pecans, cashews) for flavor variations. You can also leave the nuts out

altogether, which changes it from Italian pesto into a close approximation of Portuguese pistou.

1 large bunch of basil, stems

removed

3 large cloves of garlic

3/4 cup raw pine nuts

1 ounce Parmesan cheese,

grated

4-5 tablespoons extra-virgin

olive oil


place shopping

list divider here



REMEMBER: Ingredients listed as “optional” are not included on this checklist.Be sure to add in the ones you want to use!


hand!




RAW MEATS


beef, steak 2 lb


DAIRY & EGGS

butter 3/4 lb


7 cups // 28 oz

cheese, feta 1 cup


cream cheese 8 oz

cream 3/4 cup

milk 10 cups


eggs 32

FISH & SEAFOOD


OTHER REFRIGERATED


ham, diced 1 cup


hash browns 2 lb

frozen pie crust 1


broccoli florets 6 cups

butternut squash 1


garlic 5 cloves

kale, curly 1 bunch

onions, red 1

onions, yellow 3


potatoes, baking 8

tomatoes, cherry 1 pint


bananas 2

lemons 3

FRESH HERBS

fresh chives (minced) 1/3 cup

fresh mint 1/2 cup



INGREDIENT Checklist: Week 1REMEMBER: Ingredients listed as “optional” are not included on this checklist.

Be sure to add in the ones you want to use!

GENERAL DRY GOODS

peanut butter 2 cups


beans, refried 1 can


DRY BEANS & PULSES

STOCK


GRAINS & FLOURS

breadcrumbs 1 cup

oats, rolled 3 cups

pasta, penne 1 lb

tortillas, corn 2 dozen

tortillas, flour 6 tortillas


none


black pepper 4 tsp


curry powder 1 tsp

nutmeg 2 tsp

DRY HERBS

basil 1 Tbls

mint 1/2 tsp

oregano 2 tsp



capers 1 Tbls

horseradish, prepared 1 tsp

mayonnaise 1 cup


relish, sweet 1 Tbls


honey 2/3 cup

maple syrup 1/2 cup


BAKING ESSENTIALS

baking powder 2 tsp

baking soda 1 tsp


olive oil1 1/2 cup





RAW MEATS

bacon (optional) 1/2 lb


beef, ground 1 lb

beef, steak (round) 1 lb

sausage, farmers or any smoked

1 lb

DAIRY & EGGS

butter 1 lb


3 cups // 12 oz

cheese, feta 4 oz

cream 1 1/4 cup

milk 2 cups

sour cream 1 cup


eggs 2 dozen

FISH & SEAFOOD

salmon fillets 2 lb

OTHER REFRIGERATED


deli ham 24 slices


corn1 1/2 cups



garlic 16 cloves


kale, curly 1 bunch

lettuce, Romaine 2 heads

onions, green 18

onions, yellow 4

peas, snow 12 oz

peppers, bell 6



3 lb


tomatoes, Roma 6


lemons 3

lemon, Meyer 4

FRESH HERBS

fresh dill 8 fronds

fresh parsley, flatleaf 1 bunch





GENERAL DRY GOODS

chocolate chips 1/2 cup

matcha 2 Tbls

roasted red peppers 1 jar

salsa 1 cup

tahini 2 Tbls


beans, black 3 cans

beans, garbanzo 1 can

beans, cannellini 2 cans

olives, black 1 can

pumpkin purée 1 can

DRY BEANS & PULSES

STOCK

stock, chicken 1 cup


GRAINS & FLOURS

bread, flatbread 1 dozen


3 cups


1 1/2 cups

pasta, orzo 2 cups

pasta, penne 1 lb



none


cayenne 1/4 tsp

cinnamon, ground 1/4 tsp

coriander, ground 1/2 tsp

cumin, ground 1 tsp

nutmeg 1/4 tsp

onion powder 1 tsp

paprika 1 tsp

turmeric, ground 1/2 tsp

DRY HERBS

basil 2 tsp

dill 1 tsp

parsley 1 Tbls

thyme 1 tsp



mayonnaise 1 cup

soy sauce 3 Tbls



BAKING ESSENTIALS

baking powder 1/2 tsp

baking soda 1 tsp

cocoa powder 1/2 cup

cornstarch 1/2 tsp


olive oil 1/4 cup






RAW MEATS

bacon 1 lb

chicken, breasts 12

beef, brisket 3 lb


DAIRY & EGGS

butter 1/2 lb


3 cups

cheese, mozzarella 1 lb


cheese, Swiss, slices2 per sandwich

cream cheese 8 oz

cream 1/4 cup

milk 4 cups

eggs 2 dozen

FISH & SEAFOOD

OTHER REFRIGERATED

sauerkraut (for the kraut AND the brine)

2 cups brine


ham, diced 3 cups


hash browns 1 cup


broccoli 1 lb

carrots 4

celery 1 bunch

garlic 27 cloves

lettuce, Romaine 1 head


onions, green 12

onions, red 1

onions, yellow 3

peas, snow 2 cups

peppers, bell 3


peppers, jalapeños 4


2 large potatoes

spinach, baby 6 oz

tomatoes, cherry 1/2 lb

zucchini 1


apples 2

oranges 1

pineapple 1

FRESH HERBS

fresh basil 1 bunch




GENERAL DRY GOODS


beans, black 1 can

beans, kidney 1 can

beans, pinto 2 cans

beans, cannellini 2 cans

chilis, in adobo 2 chilis


tomato sauce 3 cups

DRY BEANS & PULSES

STOCK



GRAINS & FLOURS

bread, sourdough 1 loaf

bread, for toast 12 slices

cornmeal 4 Tbls


7 cups

tortillas, flour 8


fruit, dried apples 1/4 cup

fruit, figs 3/4 cup

DRY GOODS Total needed On hand To buy black pepper 3/4 tsp

chili powder 1/4 cup


cinnamon, sticks 1


cloves, whole 4

coriander, whole 2 Tbls

cumin, ground 1 tsp

fennel seed 1/2 tsp

juniper berries 1 Tbls

mustard seeds 2 Tbls


peppercorns 2 Tbls

DRY HERBS

basil 1 Tbls

bay leaves 3

oregano 4 tsp

thyme 1 tsp



mayonnaise 3 Tbls


mustard, yellow 1 tsp

soy sauce 1/4 cup



cane sugar / sucanat 2 cups

honey 3 Tbls

BAKING ESSENTIALS

baking powder 1/4 tsp

cornstarch 1 Tbls

yeast, instant 2 tsp


olive oil 1/2 cup






RAW MEATS

bacon 1 1/2 lb


beef, steak (flank) 2 lb


DAIRY & EGGS

butter 1 1/4 lb


2 1/2 cups

cheese, mozzarella 1 lb


ricotta cheese 1/2 cup

cream cheese 1 cup

cream 1/2 cup

milk 1 1/2 cups

sour cream 1 cup

eggs 4 eggs

FISH & SEAFOOD

OTHER REFRIGERATED


ham, diced 8 oz


hash browns 2 lb


avocados 3

beets 4

cabbage, green 1 head

carrots 6


garlic 9 cloves

leeks 1


onions, green 18

onions, red 1

onions, yellow 2




peppers, jalapeños 1


5 lb

tomatoes, any 3

tomatoes, Roma 3


FRESH HERBS

fresh basil 12

fresh dill 4 Tbls

fresh oregano 1 Tbls

fresh parsley 1 bunch







GENERAL DRY GOODS


beans, garbanzo 2 cans

clams, baby 2 cans

tuna (5 oz) 2 cans


DRY BEANS & PULSES

STOCK

stock, beef 4 cups

GRAINS & FLOURS

bread, flatbread 8 pitas

bread, for toast 12 slices

flour, almond 1/2 cup

flour, coconut 3/4 cup


1/2 cup


2 1/2 cups

pasta, macaroni 1 lb

sourdough starter 1 cup

tortillas, flour 12


nuts, pecans 1/4 cup

DRY GOODS Total needed On hand To buy black pepper 1 Tbls

chili powder 2 Tbls



coriander, ground 1 Tbls

cumin, ground 1 Tbls


paprika 2 tsp

DRY HERBS

none



hot sauce 1/2 tsp

mayonnaise 3/4 cup

mustard, Dijon 1 tsp

soy sauce 2 Tbls


cane sugar / sucanat 2 cups

maple syrup 1/2 cup


BAKING ESSENTIALS

baking soda 2 tsp


coconut oil 1 cup

olive oil 1/2 cup

vinegar, Balsamic 1/2 cup






RAW MEATS

bacon 1/2 lb



beef, stewing 3 lb

DAIRY & EGGS

butter 3/4 lb

cheese, feta 4 oz


2 cups

ricotta cheese 2 cups

cream 2 cups

milk 1 cup

sour cream 1/4 cup

eggs 2 dozen

FISH & SEAFOOD

salmon fillets 3 lb

OTHER REFRIGERATED


salami / cured meats 8 oz

ham, whole, bone-in 1

smoked salmon 12 oz


none


carrots 3

celery 12 stalks

garlic 6 cloves


onions, green 14

onions, yellow 1

parsnips 1 lb


shallots 1

spinach, baby 1 lb

tomatoes, cherry 8 oz


apples 3

grapes 2 cups

lemons 4

oranges 5

FRESH HERBS

fresh chives 12

fresh dill 1/4 cup




allspice 1/2 tsp

black pepper 2 tsp




ginger, ground 1/2 tsp

juniper berries 3 Tbls

nutmeg, ground 1 Tbls

onion powder 4 tsp

DRY HERBS

basil 1 Tbls

oregano 1 Tbls

parsley 1 Tbls

thyme 1 tsp





GENERAL DRY GOODS


olives, kalamata 4 oz

DRY BEANS & PULSES

STOCK

stock, chicken 4 quarts

stock, beef 3 cups

GRAINS & FLOURS


8 cups


3 cups

granola 2 cups

pasta, egg noodles 1 lb

pasta, orzo 1 lb

sourdough starter 2 cups


fruit, your choice 4 cups

nuts, almonds, sliced 1 cup


dark beer 1 pint

mayonnaise1 1/4 cup


soy sauce 1/4 cup

wine, red 1 cup



honey2 1/2 cup

maple syrup 3/4 cup

BAKING ESSENTIALS

baking soda 1 Tbls

cornstarch 4 Tbls


coconut oil 2 Tbls

olive oil 1 cup

vinegar, apple cider 6 Tbls

vinegar, white wine 1/3 cup

orange oil 6 drops


FamilyActivities


THEME DinnerTHEME: Character-Lesson Muffin Tin Dinner

MENU: Spinach Pesto & Peas Pasta Salad Cucumber Spears or Coins Green Grapes Mozzarella wrapped in basil leaves Celery Sticks or Green Bell Pepper Strips Steamed Broccoli

MATERIALS: Enough 6-hole muffin tins for your family (1 per person)


The entire menu can be made up to 24 hours in advance or at dinnertime.

To serve, set out the muffin tins and place one food item in each cup. For example, each person’s tray will contain one cup with pasta salad, one cup with cucumber, one cup with steamed broccoli, etc. If you desire to add dip for the raw vegetables, spoon it into the bottom of the cup and place the raw vegetable on top.

Serve immediately after dishing.

WHY I CHOSE THIS MENU:

This theme dinner is designed more for families with young children (perhaps up to 10 years), but even if you choose to leave the “theme” out of it, it’s just plain fun to eat out of muffin tins - no matter how old you or your children are!

The theme is very simple: These foods are all the same - namely, they’re all green - but yet they’re all very different.

The character lesson here is that as humans we are all the same - we all have bodies that need good care, we all have emotions and needs that need tending, we’re all created in God’s image, etc - yet we all differ in our needs, interests, gifts, and personalities.

If you’re Christian, you can tie this into Paul’s teaching that we all different members of one body (1 Corinthians 12, Romans 12).

And regardless of religious belief, you can encourage your children to discuss how we treat people who are different, how we feel when WE are the ones who are different in certain situations, and how boring it would be if we were all the same! If it’s helpful, you can point out how the different foods have different textures, different flavors, and how they grow differently.

VARIATIONS: If you prefer to change the color of the meal to use all yellow foods, orange foods, red foods, etc, that’s totally okay. Also, you could serve “a rainbow of foods,” which is the current buzz-phrase to teach kids that a healthy, balanced diet includes fresh foods of every color in order to get a full balance of whole food nutrients. In this context, you can point out that even though the foods are different colors, they are the same in that they nourish us.


FAMILY ActivityACTIVITY: School Holidays!

In the US, Canada, the UK, and Australia, schools often take a break during March or April, so this month, I’m listing a whole slew of ideas to do together as a family during school breaks. Whether you just do one on a Saturday when school is still in session, or make use of all the ideas over a two-week break, may your time together as a family be filled with laughter and the joy of enjoying each other’s company!

I’m including ideas for both indoors and outdoors so that regardless of your climate or schedule, you’ve got ideas at the ready!

DA

Y 1 Explore the neighborhood on bike or on foot.

Take time to explore creeks you cross, parks you pass, and fountains you haven’t taken time to look at before.

DA

Y 2

Explore the backyard. Pass out magnifying glasses and garden trowels. Give everyone old yogurt cups to collect soil samples, rocks, and bugs. Have notebooks ready to record observations (but keep the emphasis on “fun” not on the scientific method.)

DA

Y 3 Have a picnic, complete with picnic games, like

Frisbee, croquet, or badminton. Don’t forget the hot and cold drinks!

DA

Y 4 Cook and eat outside all day today. You could

plan camping food on a propane stove, do all open fire meals (if fires are allowed by your area’s by-laws), or pack picnic ingredients.

DA

Y 5 Spend a day at the park, whether that’s a city

park, national park, or the beach. Hike, play, read, lie on a blanket and daydream.... the day is up to you!

DA

Y 6

Build a fort. Whether it actually uses boards and nails or just lawn chairs and blankets, create a space to hang out for the day OR go on a nature scavenger hunt, looking for one item in nature to match each letter of the alphabet.

DA

Y 7 Sleep under the stars. Do some good star-gazing,

then crawl into a tent or sleep in the open air, complete with hot chocolate before bed.

Outdoor Indoor

DA

Y 1 Have a lazy start to the day. Make a special

brunch, curl up and read long stories (either old favorites or new ones), and stay in your pajamas until noon.

DA

Y 2

Have an art day. Set up one big table with all kinds of art supplies OR set up multiple tables each dedicated to a different kind of art. Keep paper and other supplies fresh through the day and have a display area ready to welcome to creations throughout the day.

DA

Y 3

Have a baking day with the kids. Make a triple batch of your favorite cookies to put in the freezer or package up for neighbors, make a cake, or turn it into a pizza party where everyone gets to decorate their own crust.

DA

Y 4 Have an afternoon High Tea party. Serve finger

sandwiches, cookies, muffins, and - of course - tea. (Mint is a favorite in our house.) Have everyone dressed in their Sunday best.

DA

Y 5 Have a movie marathon with friends. Watch

a movie and all its sequels or choose several movies with a common theme. Pop popcorn, have peanuts and snacks, and enjoy the day.

DA

Y 6 Camp-out indoors. Set up sleeping bags in the

living room, make s’mores, play board games, tell stories, and even build a blanket fort if you’d like.

DA

Y 7 Pull out photo albums from your childhood all

the way through your children’s early years. Enjoy remembering and sharing your family’s stories.

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the tired & hungry - nourishing joy€¦ · day” dinner is the one that requires...

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