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!