Saturday, December 17, 2011

Weekly Menu: Winter

I’ve heard from several readers that would like me to share the weekly menus I put together for our family. So the weekly menu feature is henceforth rolled into publication. Expect periodic posts under this category as some weeks we are out of town and other weeks life can be so hectic that every night is takeout, leftovers, or cheerios. Also expect that some weeks the menu will be published as a partial week menu due to travel. Finally, please note that while I strive to incorporate a healthy selection of vegetables, fruit, and fish every week, the menus are not set to a specific caloric intake or diet plan. They’re just set to yummy.

This week’s menu is below. Cookbooks you’ll need to have on hand include Southwestern Vegetarian by Stephan Pyles, Plenty by Yotam Otto Lenghi, and The Best Casserole Cookbook Ever by Beatrice Ojakangas. These cookbooks are all sound investments that we will be coming back to throughout the year for recipes. I’ve also included hyperlinks to the recipes online whenever they were available .

Snacks are meant to be spread throughout the day.

  Mon Tues
breakfast cheerios topped with milk, cinnamon and 
blueberries
oatmeal topped with craisins, nuts, and warm milk
lunch leftovers leftovers
dinner pasta with tomato sauce*  and veggies or meat; salad wild rice and corn fritters (p.75 Southwest Veggie) w/honey butter; broiled tilapia**; steamed broccoli
snacks crackers and cheese apple, 12 almonds, 6 crackers, 1 yogurt
  Wed Thurs
breakfast egg burrito (egg, green pepper or chile, cheese); smoothie*** toast with peanut butter and bananas; orange juice
lunch tuna salad (canned tuna, dill, mayo/miracle whip) sandwich; 1 fruit fresh hummus with carrots, pita bread and red pepper slices
dinner celeriac and lentils (p. 216 Plenty); dilled cucumbers dressed with oil and vinegar Asian chicken wings****; kraft/velveeta mac & cheese; salad
snacks orange, string cheese, crackers, yogurt+granola 1 fruit, crackers, smoothie
  Fri Sat
breakfast cheerios topped with milk, cinnamon and
blueberries
oatmeal topped with craisins, nuts, and warm milk
lunch salad; leftover wings cocktail shrimp, mango, avocado salad (mix all, chill and serve)
dinner burger night w/all the fixins (cheese, mushrooms, green chile, avocado, etc); eggplant fries Tortilla Soup*****; chips and salsa
snacks protein bar, watermelon, cashews fruit, yogurt, crackers
  Sun  
breakfast Eggs, grits (w/butter and salt/pepper), breakfast meat, toast  
lunch cottage cheese and fruit (ripe pears/peaches)  
dinner Grandma’s chicken casserole (p. 155 Casserole cookbook); steamed baby potatoes, green beans, salad  
snacks apple, string cheese, crackers  

 

* For quick weeknight pasta, start with bottled pasta sauce (I like Prego) and jazz it up with either fresh veggies (sauteed carrots, onions, mushrooms or zucchini work well) and/or ground beef or shrimp. Top with shredded parmesan (buy the block @Costco and shred yourself as needed).

**For the broiled tilapia, simply place the fish filets (1 per person) in an ovenproof casserole dish and provide a bit of liquid to keep the fish moist (I usually use a bit of white wine) and sprinkle with salt, pepper and your favorite seasonings for fish. Lemon pepper is good and the McCormick’s Citrus Grill spice is lovely too.

***For smoothie, blend 1 c ice, 1 cup frozen fruit of your choice(berries, peaches bananas, just to name a few), 1 cup OJ, and 6 oz of yogurt. You can also add a 1/3 cup protein powder if you workout regularly.

****For Asian wings, drizzle 24 wings generously with Ken’s Asian salad dressing, 3 T of chives and 1 to 2 T of any brand of onion jam you can find. Roast at 425 until juices run clear then sprinkle generously with sesame seeds. SO GOOD and easy.

*****For tortilla soup, saute 1 onion (diced) and 2 cloves garlic (minced) until translucent, add 2 green chiles (diced), 1 can diced tomatoes w/ green chile, 1 cup shredded or diced cooked chicken (leftover rotisserie chicken is great for this), and enough chicken broth to fill the 5qt pot 3/4 full. Bring to a boil then add 1/2 to 1 cup diced zucchini and simmer until zucchini is done. Serve with fresh diced avocado, salsa, shredded Monterey jack cheese as garnishes.

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