Breakfast:
Oatmeal with Fruit
Lunch
Turkey Meatball Sub on Homemade Roll
Meatballs:
1 lb. ground turkey
1 egg
breadcrumbs with Italian seasoning
garlic powder
onion powder
Preheat oven to 350. Pour 2TBS olive oil in a cookie sheet and set in oven while preheating. Mix all ingredients and form balls. Carefully place onto sheet with hot oil. Cook for 15 minutes, turn, and cook for another 5 minutes.
Marinara Sauce
Super:
Chef's Salad
Tuesday, January 10, 2012
Sunday, January 8, 2012
Natural Foods Diet Day Six
Breakfast
Vegetable Omelette
Lunch
Spanikopita
from Marietta Diner
Supper
Are you kidding me? We ate lunch at Marietta Diner! I'm stuffed!
Vegetable Omelette
Lunch
Spanikopita
from Marietta Diner
Supper
Are you kidding me? We ate lunch at Marietta Diner! I'm stuffed!
Friday, January 6, 2012
Natural Foods Diet Day Five
For tomorrow:
Breakfast
Vegetable Omelette
Lunch
Apple-Walnut Chicken Salad
Supper
Corgi Cottage Soup
from The Tasha Tudor Cookbook
(This is a great way to use leftover roasted chicken!)
Breakfast
Vegetable Omelette
Lunch
Apple-Walnut Chicken Salad
Supper
Corgi Cottage Soup
from The Tasha Tudor Cookbook
(This is a great way to use leftover roasted chicken!)
Natural Foods Diet Day Four
Breakfast
Greek Yogurt with Fruit
Lunch
Meatless Shepherd's Pie
Supper:
Roasted Chicken with Herbes des Provence and Vegetables
Greek Yogurt with Fruit
Lunch
Meatless Shepherd's Pie
Supper:
Roasted Chicken with Herbes des Provence and Vegetables
Thursday, January 5, 2012
Natural Foods Diet Day Three
Breakfast
Organic Blueberry Muffins
Lunch
Barley Vegetable Chicken Soup
Supper
Meatless Shepherd's Pie
from Mollie Katzen's The Enchanted Broccoli Forest
Organic Blueberry Muffins
Lunch
Barley Vegetable Chicken Soup
Supper
Meatless Shepherd's Pie
from Mollie Katzen's The Enchanted Broccoli Forest
Wednesday, January 4, 2012
Natural Foods Diet Day Two
Breakfast:
Crepes with Yogurt Filling
Basic Crepes:
2 eggs
1/2 cup fat free organic milk
2 TBS melted organic butter
1/2 cup water
1/2 tsp vanilla
1 cup all purpose or white wheat flour
1/4 tsp salt
1 TBS sugar
(For a savory version omit the sugar and vanilla and add herbs).
Beat together wet ingredients then add the dry. Batter should be thick enough to coat the back of a spoon. It's best to refrigerate the batter for an hour before making the crepes. Use a 10" non stick pan. Warm pan over medium heat. Melt a little butter in the pan and swirl. Add only about an ounce of batter and swirl around to coat the bottom of the pan. It will be very thin. They cook very quickly, in about 30 seconds per side. The leftovers can be stored in ziploc bags for several days after they have cooled. I put wax paper between them.
The possibilities for filling are nearly endless. I like to mix together Fage Fat Free yogurt with just a little bit of Lyle's Golden Syrup for filling. You can add banana slices, too. Another yummy idea is to fry a cut up apple in a smidgeon of butter with a sprinkle of cinnamon and nutmeg.
Lunch:
Salad with Baked Salmon
I used the leftover salmon from dinner last night and crumbled it on top of some romaine lettuce. I shredded a carrot and sprinkled a little gorgonzola cheese over the top. I whisked together balsamic vinegar and olive oil for dressing.
Supper:
Barley Vegetable Chicken Soup
from Better Homes and Gardens Soup magazine
Crusty Homemade Dinner Rolls (recipes vary according to bread machine)
Crepes with Yogurt Filling
Basic Crepes:
2 eggs
1/2 cup fat free organic milk
2 TBS melted organic butter
1/2 cup water
1/2 tsp vanilla
1 cup all purpose or white wheat flour
1/4 tsp salt
1 TBS sugar
(For a savory version omit the sugar and vanilla and add herbs).
Beat together wet ingredients then add the dry. Batter should be thick enough to coat the back of a spoon. It's best to refrigerate the batter for an hour before making the crepes. Use a 10" non stick pan. Warm pan over medium heat. Melt a little butter in the pan and swirl. Add only about an ounce of batter and swirl around to coat the bottom of the pan. It will be very thin. They cook very quickly, in about 30 seconds per side. The leftovers can be stored in ziploc bags for several days after they have cooled. I put wax paper between them.
The possibilities for filling are nearly endless. I like to mix together Fage Fat Free yogurt with just a little bit of Lyle's Golden Syrup for filling. You can add banana slices, too. Another yummy idea is to fry a cut up apple in a smidgeon of butter with a sprinkle of cinnamon and nutmeg.
Lunch:
Salad with Baked Salmon
I used the leftover salmon from dinner last night and crumbled it on top of some romaine lettuce. I shredded a carrot and sprinkled a little gorgonzola cheese over the top. I whisked together balsamic vinegar and olive oil for dressing.
Supper:
Barley Vegetable Chicken Soup
from Better Homes and Gardens Soup magazine
Crusty Homemade Dinner Rolls (recipes vary according to bread machine)
Tuesday, January 3, 2012
Natural Foods Diet Day One
Breakfast:
Buttermilk Pancakes with Maple Syrup
1 1/4 cups King Arthur all purpose or white whole wheat flour
3 tsp baking powder
1 TBS sugar
1/2 tsp salt
1 beaten free range egg
1 cup buttermilk plus enough regular milk to thin batter
2 TBS light tasting olive oil
Mix together dry ingredients in a large bowl. Mix wet ingredients in a small bowl. Add to dry ingredients and stir.
Lunch:
Peanut Butter and Preserve Sandwiches
Homemade White Wheat Bread (recipes vary according to machine)
Private Selection Organic Peanut Butter
Bonne Maman Strawberry Preserves
I love peanut butter and jelly sandwiches when all the ingredients are fresh and high quality.I like making my own peanut butter but this brand has all natural ingredients and will do in a pinch. My repeated attempts to make preserves have all failed but I will try again this summer when fruit is fresh. Bonne Maman is about as close to homemade as you can get.
Snack:
Old Fashioned Popcorn
popcorn kernels
organic butter
light tasting olive oil
salt
This works better over a flame, which is why we usually only do it when we're camping, but it will work on an electric stovetop or in an electric skillet as long as you have a tight fitting lid. Melt a little butter for flavor over medium heat. Use only about 1/4 cup of kernels. Make sure they are all in a single layer in the bottom of the pan. Pour only enough oil to cover. Sprinkle with salt. Cover. Once you hear the popping slow down remove from heat.
Supper:
Baked Salmon with Rice and Broccoli
Marinate 2 salmon fillets for one hour in the refrigerator using the following ingredients:
4 cloves garlic, minced
3 tablespoons light olive oil
1 teaspoon dried basil
1 teaspoon salt
1 teaspoon ground black pepper
1 tablespoon lemon juice
1 tablespoon fresh parsley, chopped
Place marinated salmon in a glass dish, top with aluminum foil. Bake in a pre-heated 375 degree oven for 35-40 minutes.
Boil rice in homemade chicken stock* to add flavor. Serve salmon over rice. Cook broccoli as usual. Drizzle with a little olive oil and sprinkle with a bit of fresh parmesan cheese.
*Making chicken stock is incredibly easy. After I roast a chicken I put the carcass and unused parts in a stock pot filled with water, then I throw in onions, celery, carrots, and garlic. You don't have to chop them up very nicely, just rough chop in big chunks and throw them in a pot of water with the carcass. I use whatever fresh herbs I have on hand-thyme and oregano work well. If I don't have fresh I'll use dried. When it cools the fat will float on top. Remove with a slotted spoon. It's kind of hard to mess up chicken stock. It tastes SO much better and is much, MUCH cheaper than store bought. It freezes well, too!
Buttermilk Pancakes with Maple Syrup
1 1/4 cups King Arthur all purpose or white whole wheat flour
3 tsp baking powder
1 TBS sugar
1/2 tsp salt
1 beaten free range egg
1 cup buttermilk plus enough regular milk to thin batter
2 TBS light tasting olive oil
Mix together dry ingredients in a large bowl. Mix wet ingredients in a small bowl. Add to dry ingredients and stir.
Lunch:
Peanut Butter and Preserve Sandwiches
Homemade White Wheat Bread (recipes vary according to machine)
Private Selection Organic Peanut Butter
Bonne Maman Strawberry Preserves
I love peanut butter and jelly sandwiches when all the ingredients are fresh and high quality.I like making my own peanut butter but this brand has all natural ingredients and will do in a pinch. My repeated attempts to make preserves have all failed but I will try again this summer when fruit is fresh. Bonne Maman is about as close to homemade as you can get.
Snack:
Old Fashioned Popcorn
popcorn kernels
organic butter
light tasting olive oil
salt
This works better over a flame, which is why we usually only do it when we're camping, but it will work on an electric stovetop or in an electric skillet as long as you have a tight fitting lid. Melt a little butter for flavor over medium heat. Use only about 1/4 cup of kernels. Make sure they are all in a single layer in the bottom of the pan. Pour only enough oil to cover. Sprinkle with salt. Cover. Once you hear the popping slow down remove from heat.
Supper:
Baked Salmon with Rice and Broccoli
Marinate 2 salmon fillets for one hour in the refrigerator using the following ingredients:
4 cloves garlic, minced
3 tablespoons light olive oil
1 teaspoon dried basil
1 teaspoon salt
1 teaspoon ground black pepper
1 tablespoon lemon juice
1 tablespoon fresh parsley, chopped
Place marinated salmon in a glass dish, top with aluminum foil. Bake in a pre-heated 375 degree oven for 35-40 minutes.
Boil rice in homemade chicken stock* to add flavor. Serve salmon over rice. Cook broccoli as usual. Drizzle with a little olive oil and sprinkle with a bit of fresh parmesan cheese.
*Making chicken stock is incredibly easy. After I roast a chicken I put the carcass and unused parts in a stock pot filled with water, then I throw in onions, celery, carrots, and garlic. You don't have to chop them up very nicely, just rough chop in big chunks and throw them in a pot of water with the carcass. I use whatever fresh herbs I have on hand-thyme and oregano work well. If I don't have fresh I'll use dried. When it cools the fat will float on top. Remove with a slotted spoon. It's kind of hard to mess up chicken stock. It tastes SO much better and is much, MUCH cheaper than store bought. It freezes well, too!
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