Thursday, April 12, 2012

Weekly Menu Plan: Week 1

The following is a menu that I have put together based on what my family eats for dinner. These meals consist of whole, healthy ingredients, and are rich in vitamins, protein and fiber.
If you have a busy schedule, and don’t feel you have the time to prepare these meals, I have come up with a list of helpful hints to make the job easier and less time consuming. The health of you and your family is worth the effort!
  • Wash and chop, or cut, all of the vegetables you will need for these recipes ahead of time. If you work on the weekdays, set aside an hour or two on the weekend for food prep. Store everything in sealed containers in the fridge.
  • Make bread/pizza dough ahead of time. You can store it in the fridge for up to 3 days.
  • Bake and mash sweet potatoes up to 5 days before you need them. Just store in an airtight container in the fridge.

menu 1


Meal 1
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Pumpkin Turkey Chili


  • 1 tablespoon canola oil




  • 1 onion, chopped




  • 1/2 green bell pepper, chopped




  • 1/2 yellow bell pepper, chopped




  • 2 cloves of garlic, minced (or crushed)




  • 12-16 ounces ground turkey




  • 1 1/2 tablespoons chili powder




  • 1/2 tablespoon cumin




  • 1 (14.5 oz) can diced tomatoes




  • 1 can (15 oz)  pumpkin puree




  • 1 can (15 oz) black beans, drained




  • 1 cup chicken stock (or water)




  • Fresh ground black pepper to taste




  • Salt to taste
    Heat the oil in a large pot over medium heat. Sauté the onion and green and yellow bell pepper until tender. stir in the garlic. Add the ground turkey, and cook until brown. Add chili powder and cumin. Stir for one minute. Stir in tomatoes, pumpkin and black beans. Slowly add chicken broth (or water) until chili reaches desired thickness. Season with salt and pepper. Reduce heat to low, cover, and simmer 30 minutes.
    Free Printable Version

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    pc5

    This is so delicious! Serve with a little all natural sour cream, cheese and green onion slices!




    Meal 2
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    Whole Wheat Pizza with Uncured Pepperoni, Mushrooms, Peppers and Onions

    Jessie’s Pizza Sauce




  • 6 oz. tomato paste




  • 6 oz. water




  • 2 teaspoons olive oil




  • 1 teaspoon garlic powder




  • 1 teaspoon dried basil




  • 1 teaspoon dried oregano




  • 1/2 - 1 teaspoon sea salt




  • 1/2 teaspoon onion powder




  • A pinch of evaporated cane juice (organic sugar)
    Place ingredients in a small bowl and whisk together until well mixed. Let stand at room temperature for 2 or more hours before using.
    Can be refrigerated for up to a week.

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    Whole Wheat Pizza Crust (adapted from allrecipes.com)




  • 1 teaspoon evaporated cane juice or honey




  • 1 1/2 cups warm water (110 degrees)




  • 1 tablespoon active dry yeast




  • 1 tablespoon olive oil




  • 2 teaspoons salt




  • 3 1/4 cups whole wheat flour




  • 1 teaspoon basil




  • 1/2 teaspoon oregano




  • 1/2 teaspoon garlic powder In a large bowl, dissolve sugar in warm water. Add yeast, and let stand for about 10 minutes, until foamy. Add the olive oil and salt into the mixture, and stir to combine.  Mix in 2 1/2 cups of whole wheat flour, basil, oregano and garlic powder, until dough starts to come together. Pour dough out onto a floured surface and knead, gradually adding the rest of the flour, until the dough becomes smooth, about 8-10 minutes. Place dough in an oiled bowl, and turn to coat the surface. Cover loosely with plastic wrap, and let stand in a warm place until doubled in size, about 1 hour. Punch dough down and transfer to a floured surface. Form into a tight ball (or divide into 2 balls if you want 2 thin crust pizzas). Cover lightly with a towel or plastic wrap. Let rise for about 45 minutes, until doubled.

    pizza11

    Note: If you are using a mixer…after you proof the yeast for 10 minutes, add olive oil and salt. Stir for 20 seconds with the dough hook attachment. Add 2 1/2 cups of flour, basil, oregano and garlic powder. “Knead” with the dough hook n the lowest speed for 8-10 minutes, gradually adding the rest of the flour.
    The rest of the steps are the same as above.






  • Preheat oven to 450 degrees.

    pizza2
     
    If you are using a cookie sheet or metal pan, oil it well. If you are using a pizza stone (or stones) skip this step.
    Spread your dough evenly onto the surface with your fingers, until you have the shape and thickness you wish. I used a 13 x 18 inch pan. This made a thicker, deep dish crust.
    Bake for 5 minutes.
    While crust is baking, get toppings ready…
    I used…
    Uncured pepperoni

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    Sliced mushrooms
    Sliced green, red and yellow peppers
    Sliced red onion
    8-12 ounces mozzarella cheese

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    Take crust out of the oven. Spread sauce evenly over the top. Add cheese and toppings.

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    Bake for 15-18 minutes.

    Free Printable Version


    Meal 3
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    Sweet Potato Burritos (adapted from allrecipes.com)


  • 1 tablespoon canola oil




  • 1 onion, chopped




  • 4 cloves garlic, minced




  • 3 tablespoons chili powder




  • 2 teaspoons ground cumin




  • 1/8 teaspoon cayenne pepper




  • 4 teaspoons spicy brown mustard




  • 3 tablespoons soy sauce




  • 1 1/2 cups water




  • 3 (15 oz) cans black beans, drained and mashed (use a potato masher)




  • 3 cups cooked sweet potatoes, mashed




  • 8 (10 inch) whole wheat tortillas




  • 8 ounces shredded Cheddar cheese
    Preheat oven to 350 degrees.
    Heat oil in a medium skillet. Sauté onion until soft. Add garlic, chili powder, cumin and cayenne. Stir for 1-2 minutes. Stir in soy sauce and mustard. Slowly stir in water. Let simmer for another 2-3 minutes. Add mashed beans and stir until combined. Let simmer 5 minutes. Remove from heat. Top tortillas each with 1 oz of cheddar cheese. Divide bean mixture and sweet potatoes evenly between tortillas. Roll burrito style. Place seam side down on a baking sheet. Bake for 20-30 minutes.

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    To make mashed sweet potatoes…




  • Heat oven to 375 degrees.
    Slather 3-4 scrubbed sweet potatoes with olive oil. Prick each several times with a fork. Place on a foil lined cookie sheet and bake for 45 minutes, or until tender. Let cool. Slip the skins off (which is so darn easy) and mash.

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    spb5

    Please don’t let the ingredients throw you on this one. These are wonderful!
    Sneaky mom trick: If you are worried that your kids will not eat these, layer the sweet potatoes under the cheese…so it looks like they are cheese.
     Free Printable Version

    Meal 4
    french toast1
    Whole Wheat French Toast with Raspberry Sauce


    Clean Whole Wheat Bread (adapted from Clean Eating Magazine)


  • 1 3/4 cup of warm water




  • 2 1/4 teaspoons yeast (1 packet)




  • 3 1/2 cups whole wheat flour




  • 2 tablespoons olive oil




  • 2 tablespoons raw honey




  • 2 teaspoons kosher salt
    Mix water, yeast and 3 cups of flour together in a large bowl (or stand mixer). Cover and let rise for 30 minutes. Add oil, honey and salt. Mix until well incorporated. Pour out onto a floured surface. Knead in the rest of the flour, continuing to knead until dough is very sticky. Place in a oiled bowl. Cover and let rise for 30 minutes. Punch down and form into a loaf shape. Transfer to a loaf pan coated with organic cooking spray. Let rise for 30 minutes. Bake at 350 degrees for 30-40 minutes.

    clean bread
    You can bake this up to two days ahead of time. Make sure you wrap it tightly in plastic or foil. It can also be frozen for up to one month. 









  • Raspberry Sauce




  • 1 10 oz. package of frozen raspberries




  • 1/4 cup of evaporated cane juice




  • 6 tablespoons water
    Place raspberries into a medium saucepan over medium heat. Add sugar and water. Bring to a boil. Reduce heat. Simmer 15 minutes, or until thickened.
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    ft4


    French Toast




  • 4 eggs




  • 2/3 cup milk




  • 1 teaspoon cinnamon




  • 1 teaspoon pure vanilla extract




  • 12 slices Clean Whole Wheat Bread

    Whisk all ingredients into a shallow baking dish.
    Dip both sides of bread into egg mixture. Place on a lightly oiled skillet or griddle. Flip after 2-4 minutes, depending on your cooking surface.

    ft 6




    chicken sausage

    I like to serve this with Al Fresco Sweet Apple Chicken Sausage. It is all natural and made without preservatives…and it is way yummy! I usually get the smaller breakfast size links…but the store was out of them.


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    Free Printable Version

    Meal 5

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    Sweet and Sour Chicken over Quinoa

    Sweet and Sour Chicken (adapted from allrecipes.com)
    • 1 pound boneless, skinless chicken breast, cut into 1/2 inch slices
    • 1 tablespoons non-GMO canola oil
    • 1/2 sliced green bell pepper
    • 1/2 sliced red bell pepper
    • 1 cup carrots, thinly sliced
    • 1 clove garlic, minced
    • 1 tablespoons cornstarch
    • 1/4 cup low sodium soy sauce
    • 1 8oz. can pineapple chunks, juice reserved 
    • 1 tablespoon vinegar
    • 1 tablespoon brown sugar
    • 1/4 teaspoon ground ginger

    Combine soy sauce, reserved juice, vinegar, brown sugar, ginger and corn starch. Whisk together until well combined. Set aside. Heat oil in a large skillet over medium heat. Add chicken breast, Cook, turning a few times,  until no longer pink. Add carrots, peppers and garlic. Stir fry for 2-3 minutes. Stir in pineapple chunks. Add soy sauce/juice mixture. Cook, stirring frequently,  until veggies are crisp-tender, and chicken is cooked through.

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    ssc 6

    Quinoa
    • 1 cup quinoa
    • 1 1/2 cups all natural chicken stock (NO MSG)
    Bring quinoa and chicken stock to a boil in a medium saucepan over medium heat. Turn heat low to a simmer. Cover. Cook for 15 minutes. Fluff with a fork. Let stand for 5 minutes.



    sweet and sour

    Serve chicken and veggies directly over quinoa, or mix it all up in the skillet!



    Meal 6

    mushroom stroganoff



    Mushroom Stroganoff (adapted from Clean Eating Magazine)
    • 1 tablespoon non-GMO canola oil
    • 12 oz whole wheat egg noodles
    • 1 yellow onion, thinly sliced
    • 12 oz white mushrooms, thinly sliced
    • 2 cloves garlic, minced
    • 1 tsp Cajun seasoning
    • 14 oz silken tofu
    • 8 oz all natural sour cream
    • 8 oz beef stock
    • 1 tbsp tomato paste
    • Sea salt and fresh ground black pepper, to taste

    Cook noodles according to package directions. Drain and set aside. Heat oil in a large nonstick or cast-iron skillet over high for 1 minute. Reduce heat to medium-low. Add onion. Sauté for about 8 minutes or until caramelized. Add mushrooms and garlic. Sauté about 5 more minutes, until cooked. Stir in Cajun seasoning, salt and pepper. Add tofu, sour cream, beef stock and tomato paste. Stir until smooth and heated through. Serve over noodles.

    mushrooms



    tofu 1
    I made my own Cajun seasoning, which was way better than any I have gotten in the store…

    Cajun Seasoning
    • 2 1/2 tablespoons salt
    • 1 tablespoon paprika
    • 1 tablespoon garlic salt
    • 1 tablespoon ground black pepper
    • 2 teaspoons cayenne pepper
    • 2 teaspoons dried oregano

    Mix all ingredients in an airtight glass container, or mason jar. Store in your pantry.

    Free Printable Version

    I hope that you enjoy these meals as much as we do!
    I am busy planning the next menu post!

    And…

    When I reach 500 Facebook fans…
    I am doing a giveaway…5 of my favorite products!!!!
    So go on over there and “like” me! If you do, you will be the first to know when my next menu post is live!
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    Thank you so much for reading!
    Jessie

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