Meal Ideas for Eva and Eric

Details

Category: News

Published Date

Written by Administrator

What to Eat?

Breakfast

Green smoothie – 1/2C milk/coconut water, 1T flax/chia seeds, frozen banana/avocado, frozen spinach/chard, frozen berries, flax/chia seeds

Omelette/frittata/scrambled eggs – feta/havarti/cheddar/, onions, spinach, mushrooms, zucchini or avocado, s&p

Granola w/ milk, skyr or yogurt

Banana or toast w/ nut butter

Skyr/yogurt with fruit

Pancakes – (spelt) Combine 2C spelt flour, 2tsp baking powder, 1/2tsp salt, 2T whole cane sugar, 1T cinnamon. In another bowl, beat 3 eggs, add 1/2C olive oil, 1 1/2C milk and 1T vanilla. Stir into dry ingredients until just blended. Pour by 1/4C onto greased griddle.

Pancakes - (pumpkin whole wheat) Mix 2C milk, 1C pumpkin puree, 1 egg and 2tsp vanilla. In a separate bowl mix 2C whole wheat pastry flour, 1T whole cane sugar, 1tsp cinnamon, 1/2tsp ginger, 1/4tsp allspice,1/4tsp nutmeg, 2tsp baking powder, 1tsp baking soda, 1/2tsp salt. Pour wet into dry ingredients. Pour by 1/4C onto greased griddle.

Oatmeal - (baked) Mix 3C rolled oats, 1/4C flax seed, 2tsp baking powder, 3/4tsp salt. In separate bowl mix 1/2C honey, 1C milk, 2T melted butter, 1/2C nut butter, 2 eggs, 2tsp vanilla, 3 smashed bananas. Stir wet into dry, add chocolate chips. Spread into greased 9x13 baking pan and bake at 350 for 20-25 min.

Muffin - (pumpkin) Mix 11/2C spelt flour, 1T cinnamon, 1tsp ginger 1tsp nutmeg, 1tsp baking soda, 1/4tsp baking powder, 1/2tsp salt. Make a hole in the mixture and drop in 2 eggs, 1/2C honey and 1/3C melted butter. Mix then fold in 1C pumpkin puree until just blended. Pour into muffin liners and bake 18-20 min. at 350.

Lunch

PB&J

Tuna salad –tuna, onion, celery, pickles, hard-boiled egg, mayo/plain yogurt, dill, cashews, s&p

Egg salad – hard-boiled eggs, mayonnaise/plain yogurt, celery, lemon juice, chives, s&p

Kale salad (pre-made w/ *maple vinaigrette)

Hard-boiled egg

Veggies and dip or hummus – carrots/cucumber/ broccoli/zucchini/cauliflower

Pizza – whole wheat pita, *pizza sauce, mozzarella, mushrooms/artichokes/bacon

Quesadilla or grilled cheese –whole wheat bread/ tortilla, havarti/cheddar, avocado, salsa

Beans – leftover black/pinto/lentils, cheddar cheese, sour cream/plain yogurt, salsa

Soup – leftover w/ pain pascal and butter

Pita and hummus – whole wheat pita, hummus

Dinner

Tacos - (*tortillas, beef/chicken, black/pinto beans, salsa, avocado, tomatoes, lettuce, cheese)

Pesto pasta – whole wheat/brown rice pasta, *pesto, onion, parmesan, s&p

Spaghetti w/ browned butter – whole wheat/brown rice pasta, butter, mizithra/romano/parmesan

Feta mac & cheese - Melt 1/4 stick butter in bottom of 9x13 pan. Place 1/2 lb cooked macaroni in pan. Sprinkle 1/2 lb feta over noodles. Beat 8 eggs and 1/2C milk and pour half over noodles. Repeat noodles, feta and eggs. Cut 1/4 stick butter into small pieces and sprinkle on top. Top with havarti slices to cover noodles. Bake at 350 for 30-45 min until top is brown.

Lentils – Saute 1/2 diced onion and 4 cloves garlic, minced in 2T butter. Add 1 box chicken broth, 1 box tomatoes, 1 1/4 C rinsed lentils, 1/2tsp turmeric, ½ tsp cumin, ¼ tsp pepper and boil. Simmer uncovered for 30 min. Stir in 1/4C chopped basil and salt.

Pinto beans – Combine 1 chopped onion, 2C rinsed pinto beans, 1/2 chopped jalapeno, 2 cloves minced garlic, 3/4tsp salt, 1/2tsp pepper, pinch cumin, 6C water in slow cooker 8 hours on high. Drain and mash.

Pea soup – Boil 2Qt water, 2C split peas, 2 chopped celery stalks, 2 chopped carrots, 1 chopped onion, 1 clove garlic, minced, 1/4tsp thyme, pinch cayenne pepper, 1 bay leaf, 1tsp salt, 1/4 tsp pepper for 20 min then simmer about 30 min. Puree with immersion blender and serve.

Burgers - 2lbs ground meat mixed w/ 1 egg, 3/4C bread crumbs, 3T milk, 2T worcestershire, 2 cloves garlic, 1/8tsp cayenne. Grill on high 5 min. per side. Butter buns and grill on stove. 

Salmon, tuna or other fish filets – Combine 1/4C maple syrup/honey, 1/4C soy sauce, 2 cloves minced garlic in gallon ziploc. Shake then add fish. Marinate 1 hour in fridge, turning over once. Bake fish and marinade at 350 in foil-covered dish for 15 min.

Salmon patties – Drain 2 cans salmon, mix with 2 eggs, 1C bread crumbs, ½ minced onion, 2 cloves minced garlic, 2T mustard, 1T lemon juice, 1T soy sauce, s&p. Fry in butter and olive oil, 3 min. per side.

Potato leek soup – Boil 6 cut potatoes, 4 chopped leek whites, 3 chopped celery stalks, 1 quartered onion, 1 bay leaf and 2Qt chicken stock until potatoes are soft. Mix 1/2C whole wheat flour and 1 stick melted butter to make a roux. Add 4 chopped leeks, roux, 1C heavy cream, 1 1/2tsp thyme, s&p. Remove bay leaf and puree with immersion blender. Simmer 20 min.  

Tomato bisque – Heat 1 chopped onion in 4T butter. Add 2 slices chopped bacon and 4 cloves minced garlic until bacon is cooked. Add 5T whole wheat flour and stir for 2 min. Add 1 box tomatoes and 5C broth and boil. Add 3 parsley sprigs and 3 thyme sprigs. Simmer 30 min. Remove herbs and puree with immersion blender. Add 1C heavy cream, s&p. 

Vegetable soup - Heat 1 chopped onion in 2T butter. Add 2 chopped stalks celery and 2 chopped carrots for 5 min. Add 1 box veggie stock and 1 box chopped tomatoes. Boil 20 min. then simmer 1 hour. Add 1/2 head cabbage 5 min. before serving. 

Clam chowder - saute 1 chopped onion and 2 chopped celery stalks in 2T butter. Stir in 3T whole wheat flour. Add 2C veggie stock, juice from 2 10 oz cans chopped clams, 1C heavy cream, 2 bay leaves, 1 lb potatoes in 1/2 in. cubes and stir to boil. Simmer 20 min. stirring often until potatoes are tender. Add clams, s&p and cook 2 min. more before serving.

Chili - Brown 4 lbs ground meat in dutch oven then add 1C onions. Add 1 box tomatoes, 4 cloves minced garlic, 2 tsp coriander, 4 tsp cumin, 2 tsp salt, 1 tsp oregano, 6 T chili powder, 4 bay leaves. Simmer 1 hour. Stir in 2T masa harina then 2 oz semi-sweet chocolate baking bar. Simmer 10 more min. s&p 

Japanese curry - saute 2 chopped onions in 2tsp coconut oil about 30 min. until caramelized. Add 2 chopped carrots and 4C water, then bring to boil on high. Add 2 large chunked potatoes, 1 pureed apple, 2 tsp kosher salt and 1 tsp garam masala and simmer 30 min. Melt 3T butter in small pan. Add 1/4C whole wheat flour and 1T garam masala stirring to paste. Add 1/2 tsp cayenne and pinch black pepper. Add 1T ketchup and 1T worcestershire. Cook until paste starts crumbling. Remove from heat. Take 3C liquid from veggie pot and whisk until smooth. Then pour into veggie pot and stir. Add 1/2C peas. Serve over brown rice and katsu chicken.

Quiche - Preheat *pie crust. Cook 1/2 lb bacon on low and towel dry. Chop. Whisk 3 eggs. Add 1/8 tsp nutmeg, 1/2 tsp salt, 1/2 tsp pepper and 1T chopped chives, whisk again. Add 1C milk and 1/2C heavy cream and whisk vigorously to introduce air. Arrange bacon and 1C grated gruyere on bottom of pie. Whisk egg mixture hard again for a few seconds then pour over bottom until bacon and cheese are suspended in mix. Bake at 350 for 30-40 min. Jiggle gently and it should have just a little wiggle. Cool and eat.

Aussie meat pies - Brown 1lb minced beef and 1 chopped onion. Add 3/4C broth, 1/4C ketchup, 2tsp worcestershire, 1/tsp oregano, pinch pepper, pinch nutmeg. Cover and boil 15 min. Blend 3T whole wheat flour w 1/4C water to paste. Add to meat. Cool mixture. Grease pie maker line with *pie crust. Add mixture and pastry top and bake following pie maker instructions. Or for regular oven, grease pie tins and brush edges of pastry with milk or beaten egg, then bake at 425 for 15 min. followed by 350 for 25 min.

Chick-fil-a sandwiches - Tenderize chicken breasts. Sprinkle w salt, pepper and 1/2 tsp paprika on both sides of each chicken. Marinate in 1C dill pickle juice for 4 hours. Place pickle slices in 3T apple cider vinegar. Mix 1C spelt, 1T powdered sugar, 1/4 tsp baking soda, 1 1/2 tsp paprika and 1/4 tsp dry mustard. In separate bowl whisk 1 egg, 1/2C milk. Dredge chicken in egg bath then coat with flour mixture. Place on wire rack on pan. Spray both sides liberally with olive oil. Bake 20 min at 450, turn and bake another 20 min. Let rest while you butter buns and bake 3-5 min. 3 pickles on bottom bun, chicken on top. 

Lasagna - Saute 1 clove minced garlic and 1 chopped onion in 2T olive oil. Add 1 1/2 lbs minced beef. Mix in 2 tsp salt, pinch pepper, 1 1/2 tsp oregano, 12 oz tomato paste, 8 oz tomato sauce and 2 2/3C boiling water. Simmer 45 min. Cook and drain 1/2 lb lasagna noodles. Put thin layer of sauce in 9x13 pan. Layer half noodles, sauce and 1 1/2 lbs mozzarella ending with cheese layer. Bake at 350 45 min.

Enchilada casserole - Put thin layer of enchilada sauce on bottom of 8x8 pan. Saute 1 minced clove garlic and 1C chopped onion in 1T butter. Add 1 1/2C shredded chicken, 1 1/2 C *cooked pinto beans, 1/3C sour cream and remaining enchilada sauce. Simmer 10 min. Layer 4 tortillas, 1 2/3C enchilada sauce and 2 1/2 C shredded cheddar, ending with cheese layer.Cover and bake 30 min. Rest 10 min. before serving.

Pot roast - Brown 2 onions, halved in 3T olive oil on high. Remove and brown 8 sliced carrots. Remove and brown 5 lb roast on all sides. Add oil as needed. Remove and deglaze pan w/ 1C red wine. Add roast back in and cover with 2 - 3C beef stock. Add back onion, carrots, 3 sprigs rosemary and 3 sprigs thyme. Roast w/ lid on in 275 oven for 4 hours. s&p

Steak - Press 1T crushed pepper and 3 chopped garlic cloves into steak and let stand at room temp 1 hour. Heat skillet on high. Rub steaks with butter and add 1/4 tsp kosher salt to pan. Sear steaks on one side 1 min. Remove, add 1/4 tsp kosher salt and sear other side. Reduce heat and cook to your liking.  

Chicken - (katsu) Tenderize chicken breasts, rinse then pat dry with paper towel. Dredge in mixture of 1C whole wheat flour & 1 tsp paprika. Dip in bowl with 1 beaten egg, dredge in 1C whole wheat panko w/ 1/2tsp salt and 1/2 tsp pepper. Bake at 400 for 20 min. Turn over and bake 15 min. more.Slice into strips.

Pork chops - Saute 1 clove minced garlic in 1T butter and1T olive oil. Add peppered chops. Turn after 3-4 min. and add s&p and parsley. Turn and add paprika after 3-4 min. Turn and add paprika and another clove minced garlic to pan after 3-4 min. One more time w/ the paprika at 3-4 min. 

Salad – greens, *maple pecans/pine nuts/walnuts, boiled egg, feta cheese, *balsamic vinaigrette

Swiss chard (braised) – cook 1 chopped onion in 1T butter/olive oil for 3 min., add chopped chard stems and cook 2 more min. Add chopped chard leaves and cook with lid on another 2 min. 

Broccoli – (steamed) Boil 2C water in a double-boiler, add cut broccoli to top pan and boil with lid on 5 to 7 min.

Broccoli - (roasted) Spray cut broccoli w/ olive oil, sprinkle w/ kosher salt, 2 cloves minced garlic & 1T lemon juice and roast at 400 for 20 min. Toss w/ 1/4 C parmesan.

Cauliflower (steamed or roasted) – same as above

Carrots (roasted) – same as above

Asparagus (roasted) – same as above but roast 25 min. instead of 20 min.

Sweet potatoes (baked) – Pierce scrubbed potatoes with a fork several times, rub skin with butter, wrap in foil and place on baking sheet, bake 1 hr at 350. 

Potatoes – (roasted) Cut scrubbed potatoes in quarters, spray with olive oil and sprinkle with kosher salt. Roast at 400 for 1 hr.

Potatoes - (baked) Pierce scrubbed potatoes with a fork several times, rub skin with butter and sprinkle with kosher salt, bake directly on oven rack for about 50 min on 400. Test with fork.

Potatoes - (boiled) Cut potatoes in quarters and just cover with cold water, boil uncovered for about 5 min. then test with fork.

Brown Rice – Boil 2C water uncovered, add 1C brown basmati (long grain) rice. Bring to boil again, stir, cover and simmer for 40 min. or until all water is absorbed. Fluff with fork and serve.

Snacks

Crackers, toast, apple or banana w/ peanut butter

Veggies and dip or hummus

Crackers or apple w/unexpected cheddar cheese

Lara bars

Organic popcorn – cook on stove in organic virgin coconut oil

Maple pecans – Combine 1lb raw pecans, 3T melted butter, 4T maple syrup, 1T whole cane sugar, 1tsp kosher salt and 1/2tsp cayenne pepper in a bowl. Spread onto parchment paper covered cookie sheet and bake at375 for 12 to 15 min. 

Chocolate chip cookies - Mix 1 1/2C whole wheat pastry flour, 3/4 tsp baking powder, 1/2 tsp kosher salt. In separate bowl combine 1 stick cold butter in 1/2 in. pieces, 1/2C whole cane sugar and beat on low 2 min. Add 1 egg and mix then add 1 tsp vanilla. Mix in dry ingredients on low until barely combined. Add chocolate chips then scoop by 2T size 2 in. apart on parchment paper baking sheet. Bake at 350 for 16-20 min.

Items to make ahead:

Maple vinaigrette – Blend 3/4C red wine vinegar, 3/4C olive oil, 1/4C brown mustard, 1/4C maple syrup, ½ tsp garlic powder, 1/2tsp salt and store in fridge.

Balsamic vinaigrette - Blend 1/4C balsamic vinegar, 1/4C olive oil, 1T brown mustard, 1tsp honey, 1 grated clove garlic, 1/4 tsp salt, 1/4 tsp pepper.

Pizza sauce – Combine 18oz tomato paste, 18oz warm water, 9T parmesan cheese, 3tsp garlic, 6T honey, 3tsp anchovy paste and 1 container Mom’s secret spices. Makes about 15 whole wheat pita pizzas.

Enchilada sauce - Heat 3T coconut oil and add 1T flour until smooth. Cook 1 min. Add 1/4C chili powder. Add 2C chicken stock, 1 can tomato paste, 1 tsp oregano, 1 tsp cumin. Stir and boil, simmer 15 min. s&p

Tortillas - (whole wheat) Combine 2C whole wheat flour, 1tsp baking powder and 1/2 tsp salt. Add 2T olive oil and stir well. Add 1T warm water at a time until dough can be gathered into a ball. Knead on floured surface 15 to 20 times.Divide into 10-12 equal balls. Roll out from center into circle. Cook on ungreased skillet on med. 30 sec. per side.masa harina)

Granola – Mix 31/2C oats, 1C coconut, 2C various nuts, 1C various seeds, 2tsp cinnamon, 11/2tsp ginger, 1/2tsp nutmeg. Heat 6T butter & 1/2C honey until butter melted. Add 2tsp vanilla and 1/2tsp salt. Combine well with nut mixture. Bake on parchment paper at 250 for 75 min.

Pesto – Brown 6 whole garlic cloves in skillet 10 min. Cool & remove skins. Brown 1/2C walnuts about 5 min. Combine 2C packed arugula leaves, 1/2tsp salt, walnuts and garlic in food processor. Pulse and drizzle 1/2C olive oil. Stir in 1/2C grated parmesan.

Pie crust - (whole wheat cream cheese) Pulse 1C + 1T whole wheat pastry flour, 1/8 tsp salt and 1/8 tsp baking powder in a food processor. Add 1/4C cream cheese and pulse. Add 6T frozen butter cubes and pulse until butter becomes size of small lima beans. Add1T ice water and 1 1/2 tsp cider vinegar and pulse until dough just begins to come together, about 45 sec. Pinch dough between your fingers and if it sticks, you're done. Knead dough until slightly stretchy when pulled. Form into disc. Wrap in plastic wrap and refrigerate at least 45 minutes or freeze for later. Remove from fridge and let warm up 10-20 min. Roll out dough from center to edges. Lay dough in pan and press edges into pan. Trim edges and fold excess under and press down all around edges of pan. Weight shell with beans or rice. Bake for 20 min. on 425. Remove weights, prick pie shell on bottom. Return to oven for 7-10 min.

What to Buy and Where?

Farmer’s Markets

Pastured eggs, organic fruits and veggies, salsa, veggie dip, whole wheat pita bread, avocado oil

Trader Joe’s 

Bread - TJ’s Harvest Whole Wheat bread, Pain Pascal & Petit Pain Pascal

Nuts - almonds, cashews, pecans, walnuts, pine nuts, sunflower seeds

Packaged – organic rolled or steel cut oats, organic whole wheat or brown rice pasta, Ak-mak crackers, TJ’s California Estate extra-virgin olive oil, red wine vinegar, organic veggie and chicken broth, almond meal, maple syrup, coconut water, sparkling water, TJ’s organic virgin coconut oil (can find other brands cheaper in bulk on Amazon), lentils 

Frozen - organic frozen veggies, organic frozen berries, sustainable fish

Meat – grass fed beef, organic free range chicken

Cheese - organic white cheddar, unexpected cheddar, havarti slices, parmesan, romano

Produce - bananas, avocados

Mother’s Market

Dairy - Strauss milk, butter, cream, yogurt, ice cream, Siggi’s Skyr

Produce - bagged kale salad, organic fruits and veggies

Meat - Diestel turkey, organic free-range chicken

Baking –organic flours (whole wheat, spelt, kamut, almond, etc.), organic whole cane sugar, organic fair-trade chocolate chips

Packaged – grind your own nut butter, whole wheat bread crumbs, organic veggie and chicken broth, organic juice, coconut water, avocado oil chips, organic whole grain corn tortillas, flax seeds, chia seeds

Sprout’s

Packaged – Pomi chopped tomatoes, organic mustard, ketchup and other sauces, organic spaghetti sauce, organic pumpkin puree

Meat – Niman Ranch bacon & other pork items, grass fed beef, organic free range chicken

Bins – beans, split peas

Target 

Misc – Wild Planet tuna, Haagen Dazs coffee ice cream (cream, skim milk, sugar, egg yolks, coffee), coconut water, Unreal candy (not a great choice, but better than M&Ms)