the nourishing home Whole Food meal Plan: January 19-25

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the nourishing home Whole Food meal Plan: January 19- 25
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
Mediterranean
Chicken and
Spinach Salad
w/Raspberry
Vinaigrette
Carrot & Cheddar Tuna Salad on bed
Salad on Sweet of Mesclun Greens
Brown Bread and and Fruit & Nut
Fresh Fruit
Bar
Chimichurri Rice Mediterranean Avocado Egg Salad
Bowls and Raw Chicken Wrap and on Sweet Brown Mini-Burgers and
Bread and Fresh
Fruit Salad
Veggies with
Apple Slices
Ranch Dip
Fruit
Lunch
Dinner
Chimichurri Italian
Crockpot Beef
Sausage & Veggie
Stew and Garden
Kebobs and Baja
Herb Biscuits
Style Rice
Bacon, Egg and
Cheese Almond
Flour Biscuit
Sandwiches
¥ Bake bread
¥ Make
chimichurri
sauce
¥ Assemble
kebobs
¥ Make burgers
& freeze
¥ Save extra
biscuits for
tomorrow
¥ Make and
save chimichurri
kebobs for lunch
tomorrow
Breakfast
Fruity Coconut
Flour Pancakes
Ntrate-Free Bacon
and Apple Pie
Smoothie
Daily Prep
SUNDAY
MONDAY
Leftover Almond
Flour Biscuits
w/Butter, Eggs
Over Easy and
Green Smoothie
SATURDAY
Leftover Italian
Turkey-Veggie
Sweet-n-Spicy
Italian Sausage &
White Bean Soup Burgers, Sweet Crockpot Chicken, Sausage & White
and Garden Salad Potato Fries and Basmati Rice and Bean Soup and
Garden Salad
Fruit Salad
Steamed Broccoli
w/Ranch Dressing
Turkey & Swiss
Reubens with
Sauerkraut on
Sweet Brown
Bread
Leftover Blueberry
Cinnamon Maple Blueberry Lemon
Lemon Muffins
Crunch Oatmeal Muffins and Eggs
and Scambled
Over Easy
and Boiled Eggs
Eggs
Huevos a la
Mexicana and
Brown Bread
Toast w/Butter
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
¥ Soak oats
¥ Save leftover
Mediterranean
chicken to make
wraps for lunch
¥ Boil extra eggs
for making
egg salad
¥ Save leftover
soup for
SatÕs dinner
¥ Thaw burgers
¥ Save leftover
muffins for
tomorrow
¥ Make extra
burgers for
lunch tomorrow
¥ Make meal
plan and go
to market
¥ Prep day prep for next
weekÕs meal
plan
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Sunday
Easy Crockpot BeeF Stew
Recipe courtesy of
Directions
the nourishing home
1. Cut beef chuck into 2-inch chunks (do not trim off fat for best flavor).
Place the beef chunks in a 4-5 quart slow cooker and generously season
with about a half-teaspoon of sea salt and a half-teaspoon of freshly
ground black pepper.
2. Next, add the tomato paste, vinegar and beef stock. Use a wooden
spoon to combine.
3. Then, add the garlic, bay leaf and rosemary. Top with the chopped
onion, potatoes and carrots in that order. Do not stir.
Ingredients
¥ 1 1/2 lbs *grassfed beef chuck, cut into 2-inch cubes
¥ 3 tbsp organic tomato paste
¥ 1 tbsp balsamic vinegar
¥ 1 1/3 cup beef stock (homemade is best)
¥ 3 cloves garlic, crushed
¥ 1 bay leaf
¥ 1/2 small sprig fresh rosemary (or 1/4 tsp dried rosemary)
¥ 1 medium yellow onion, cut into 1-inch chunks
¥ 1 1/2 lbs small white or red potatoes, peeled & cut in half
¥ 5-6 medium carrots, cut into 2-inch pieces
¥ 1/2 lb green beans, trimmed and cut into 3-inch lengths
¥ Optional: 1-2 tbsp arrowroot powder
4. Cover slow cooker; cook on high until beef is fork-tender, about 5
hours (or cook on low heat about 7-8 hours).
5. During last 30-45 minutes of cook time, stir the green beans into the
stew. If youÕd like to thicken up the broth, just before serving, add about
1-2 tablespoons of arrowroot powder, making sure to thoroughly stir it
into the stew.
Serve
Serve with crusty bread topped with butter, or my yummy grain-free
Garden Herb Biscuits.
Recipe Note
Grassfed beef is a much healthier choice than commercially-produced beef. If you cannot find grassfed beef at your local markets,
U.S. Wellness Meats carries a wide selection.
©2014 The Nourishing Home. All rights reserved. All photos , recipes and content
may not be republished without permission from TheNourishingHome.com.
Monday
chimichurri kebobs
Recipe courtesy of
Directions
the nourishing home
1. In a food processor, pulse together the fresh parsley, cilantro, crushed
garlic, salt, red pepper flakes and vinegar. Then, pulse in the olive oil, making sure to not over process or sauce will emulsify. (Note: The marinade
can be made ahead of time and refrigerated for up to three days.)
2. Cut kebob ingredients into cubes/pieces that can be easily thread onto
a skewer. Be sure to keep the beef, chicken and/or sausage chunks to no
more than 2x2-inches in size, so theyÕll cook evenly along with the veggies.
3. Next, set aside about 3 tablespoons of the chimichurri for use as a
condiment to accompany your grilled kebobs, if desired.
Ingredients
Chimichurri Sauce:
¥ 1 cup loosely packed fresh organic flat-leaf parsley
¥ 2 tbsp packed fresh organic cilantro
¥ 3-4 cloves garlic, crushed
¥ 1 tsp sea salt
¥ 1/8 to 1/4 tsp red pepper flakes
¥ 2 tbsp red wine vinegar
¥ 1/3 cup extra virgin olive oil
Kebob Ingredients:
¥ 1.25 pounds of meat or poultry of your choice, such as
Ðgrassfed beef sirloin steak, OR
Ðorganic boneless, skinless chicken breasts, OR
Ðnitrate-free Italian sausage (or use a combo of meats)
¥ 1 large organic zucchini, thick-sliced
¥ 1 large red bell pepper, cut into 2-inch pieces
¥ 1 large yellow bell pepper, cut into 2-inch pieces
¥ 10-12 organic cherry or grape tomatoes
4. Then, brush the remaining chimichurri sauce onto the kebobs. Cover
the marinated kebobs and refrigerate for at least one hour (or overnight)
to allow flavors to meld.
5. When ready to eat, preheat grill to medium heat making sure itÕs thoroughly preheated before you begin grilling. Cook chimichurri kebobs over
medium heat about 3-5 minutes. Then carefully turn the kebobs over and
continue cooking for another 3-5 minutes, or until they reach the desired
level of doneness.
6. Remove from grill and cover with foil. Allow meat to set for a few minutes before serving. Then, lightly drizzle a little of the reserved chimichurri
over the top of the kebobs, if desired.
Serve
Serve with a side of baja-style cilantro rice!
©2014 The Nourishing Home. All rights reserved. All photos , recipes and content
may not be republished without permission from TheNourishingHome.com.
Tuesday
mediterranean chicken
Recipe courtesy of
Directions
the nourishing home
1. Carefully cut the chicken breast in half horizontally to create two thin
breasts. Season both sides with a dash of sea salt and freshly ground
black pepper. Preheat large skillet over medium-high heat. Once skillet is
hot, add 2 tablespoons of olive oil and chicken breasts. Cook chicken
about 3-4 minutes before turning, until bottom is lightly golden brown.
Then, turn chicken and cook on the other side until golden (about 2 minutes). Transfer to a plate and cover.
Ingredients
¥ 1 large boneless, skinless organic chicken breast
(cut in half as directed in instructions)
¥ 3 tbsp olive oil, divided
¥ 1 14-oz jar of artichoke hearts (drained, cut into halves
& patted dry)
¥ 1 small red onion, cut into wedges
¥ 1/4 cup sundried tomatoes in oil (drained and
thinly sliced)
¥ 3-4 cloves garlic (thinly sliced)
¥ 1 tsp dried oregano
¥ 1/2 cup chicken stock (homemade is best!)
¥ 1/4 cup fresh organic basil (cut in strips)
¥ 1/4 cup pitted kalamata olives
¥ 1/4 cup crumbled feta cheese
2. Add the remaining 1 tablespoon of olive oil to the skillet, along with
the artichoke hearts and red onion. Cook about 1-2 minutes until golden
brown. Then, continue cooking another 2-3 minutes, stirring occasionally, until onion begins to soften. Add the sundried tomatoes, sliced garlic
and oregano, along with a dash of sea salt and freshly ground pepper.
Continue to sautŽ about 1-2 minutes until garlic softens.
3. Next. add the chicken stock, basil and olives. Return chicken breasts to
the mixture, cover and allow to simmer about about 3 minutes until
chicken is cooked through. Divide chicken and veggies onto two plates
and top with a sprinkling of feta cheese. Serve with a mesclun salad and
a glass of sparkling water. Enjoy!
Recipe Note
This dish tastes even better the next day Ð so why not double or
triple it to make even more great meals FAST! Simply dice-up the
extra chicken & veggies and either roll them up in a GF tortilla for a
delicious lunch wrap, or toss them together with some GF pasta to
create a quick-n-easy Mediterranean Chicken Pasta dinner!
©2014 The Nourishing Home. All rights reserved. All photos , recipes and content
may not be republished without permission from TheNourishingHome.com
Wednesday
italian Sausage & white bean Soup
Directions
Recipe courtesy of
the nourishing home
1. In a small bowl, add 1/3 cup of the beans and mash with a fork to form
a paste; set aside. (Bean paste is used to create a heartier stock.)
2. In a large stockpot or Dutch oven over medium-high heat, add 1 tbsp of
olive oil and the sausage links. Cook covered, turning occasionally, until
sausage links are browned and cooked through (about 10 minutes). Turn
off heat; remove sausage links from stockpot and transfer to a plate to
cool.
3. Reheat stockpot over medium heat, add the remaining olive oil, garlic,
onion and celery. SautŽ until veggies are tender (about 4-5 minutes).
Ingredients
¥ 3 tbsp olive oil, divided
¥ 8-10oz. nitrate-free sweet Italian sausage
¥ 4 garlic cloves, thinly sliced
¥ 1 cup diced yellow onion
¥ 1/2 cup diced organic celery
¥ 4 cups homemade chicken stock
¥ 3 cups of soaked & cooked Great Northern white beans
(equivalent to two 15oz. cans, rinsed)
¥ 1 tsp sea salt
¥ 1/4 tsp dried Italian seasoning
¥ 1/8 tsp freshly ground black pepper
¥ 4 cups of tightly packed baby spinach leaves, stems
¥ 1 1/2 tbsp fresh lemon juice
¥ 1/2 cup shaved Parmesan, plus 1 piece of rind (optional)
4. Meanwhile, cut sausage links in half and then slice about 1/2-inch thick.
Add the sausage pieces (and any juices on the plate) back to the stockpot,
along with the bean paste, two cups of water, the chicken stock, beans,
Italian seasoning, salt, pepper and a two-inch piece of Parmesan rind (if
you don't have, add 1/4 cup shaved Parmesan). Bring soup to a boil, then
reduce heat and simmer covered for 8-10 minutes.
5. Turn off the heat. Using tongs, remove the Parmesan rind. Stir in the
spinach and lemon juice. Cover to allow spinach to wilt a few minutes.
6. Ladle soup into bowls and top with shaved Parmesan.
Recipe Note
Substitute the spinach with your favorite greens Ð kale and swiss
chard are especially delicious!
©2014 The Nourishing Home. All rights reserved. All photos , recipes and content
may not be republished without permission from TheNourishingHome.com
Thursday
turkey veggie burgers
Recipe courtesy of
Directions
the nourishing home
1. Heat a skillet to medium-high heat and add about one tablespoon of
olive oil. SautŽ finely chopped onion, carrot, zucchini and garlic until soft
(about 3-4 minutes).
2. Place ground turkey in large mixing bowl and add seasonings. Add veggies to the turkey and allow to cool a minute.
3. Using your hands, combine all ingredients until well incorporated.
Form into patties and grill over medium-high heat. Or you can individually
wrap uncooked patties and store in a freezer-safe container in the freezer.
Ingredients
¥ 1 1/4 lb of ground turkey
¥ 1/4 cup finely chopped green onion
¥ 1/4 cup finely chopped carrot
¥ 1/4 cup finely chopped organic zucchini
¥ 1/4 tsp Celtic sea salt
¥ 1/4 tsp garlic powder
¥ 1/8 tsp onion powder
¥ 1/8 tsp fresh-ground pepper
4. Be sure to allow frozen burgers to thaw overnight in frig before grilled.
Serve
Serve with Sweet Potatoes Fries and Honey-Lime Fruit Salad.
Recipe Note
Whether youÕre a novice, or veteran griller, be sure to check out my
Top 10 Best Grilling Tips for some secrets of success that are certain
to take your grilled foods to a whole new level of excellence!
©2014 The Nourishing Home. All rights reserved. All photos , recipes and content
may not be republished without permission from TheNourishingHome.com
Friday
sweet-n-spicy crockpot chicken
Directions
Recipe courtesy of
the nourishing home
1. Cut chicken breasts into 2x2-inch chunks and place into crockpot. Top
with a half-cup of diced red pepper.
2. In a medium bowl, whisk together all remaining ingredients, except the
arrowroot powder, and pour over chicken and peppers.
3. Cover and cook on low for 4-5 hours. (Since crockpots vary in temperature, it's best to check this at the 4-hour mark. If the chicken is cooked
through, it's ready to serve.)
Ingredients
¥ 1 1/2 pounds of boneless, skinless organic
chicken breasts
¥ 1/2 cup diced red pepper
¥ 1 cup organic apricot preserves
¥ 1 clove garlic, minced
¥ 1 tbsp Coconut Secret soy-free sauce
(or organic soy sauce)
¥ 1 tbsp dry mustard
¥ 1 tsp dried minced onion
¥ 1 tsp sea salt
¥ 1/4 tsp ground ginger
¥ 1/4 tsp crushed red chili pepper flakes
¥ Optional: 1 tbsp arrowroot powder to thicken
the sauce
4. When ready to serve, use tongs to remove chicken from crockpot and
place in a serving dish. Whisk in the arrowroot powder to thicken the
sauce, if desired.
5. Once thickened, ladle the sauce over the chicken and serve with
steamed rice and your favorite green veggie.
Freezer Recipe
This sweet-n-spicy dish makes a great freezer recipe. Simply place
the diced chicken and red pepper into a freezer-safe container.
Whisk together the sauce, add it to the container and freeze. (Make
sure to use a container that is smaller than the size of your crockpot
base so it freezes in a shape that will easily fit into your crockpot.)
When ready to cook, just place the frozen ingredients into your
crockpot and cook on low for approx. 5 to 5 1/2 hours.
Easy and delicious!
©2014 The Nourishing Home. All rights reserved. All photos , recipes and content
may not be republished without permission from TheNourishingHome.com.
Dessert (yum!)
decadent fudgy brownies
Recipe courtesy of
Directions
the nourishing home
1. Preheat oven to 350 degrees. Very lightly grease an 8x8-inch baking dish
with coconut oil. In a small bowl, mix together the almond flour, baking
powder and salt; set aside.
2. Cut the butter into chunks. Then, place the butter chunks into a small
saucepan and melt over medium heat. Add 1/3 cup of chocolate chips and
the cocoa powder. Stir until the chocolate chips begin soften. Then,
remove from heat and continue stirring until the chocolate chips are completely melted and the mixture is well combined. Set aside to cool.
Ingredients
¥ 3/4 cup blanched almond flour
¥ 1/2 tsp baking powder
¥ 1/4 tsp sea salt
¥ 1/2 cup unsalted butter
¥ 1/3 cup *fair trade chocolate chips
(plus extra for sprinkling on top)
¥ 1/4 cup *unsweetened fair trade cacao powder
¥ 3 large eggs
¥ 3/4 cup rapadura (or coconut sugar)
¥ 2 tsp pure vanilla extract
3. In a large bowl, add the eggs, rapadura and vanilla. Whisk together until
well combined. Then, slowly whisk in the cooled chocolate-butter mixture,
using a rubber spatula to get all of the chocolate mixture out of the
saucepan.
4. Next, slowly add the dry ingredients to the wet while whisking vigorously. Continue whisking until no lumps remain. Pour the batter into the prepared baking dish and sprinkle about a scant 1/4 cup of chocolate chips
evenly across the top of the batter. Then, use a spreader to gently press
the chocolate chips into the batter and smooth out the top. (Doing this,
instead of mixing the chocolate chips directly into the batter, keeps them
from sinking to the bottom of the pan.)
5. Bake for approximately 26-30 minutes until a toothpick inserted into the
center comes out clean. Remove from oven and allow to cool completely
in the baking dish before slicing and serving.
Serve
For an extra special treat, top with a scoop of homemade vanilla ice
cream. YUM!
©2014 The Nourishing Home. All rights reserved. All photos , recipes and content
may not be republished without permission from TheNourishingHome.com.