Showing posts with label meal planning. Show all posts
Showing posts with label meal planning. Show all posts

1.27.2013

Meal Plan Monday January 28-February 3

Have you liked me on Facebook yet? That's where I share fun things like what I'm making for dinner and my favorite healthy snacks. You don't want to miss out! :)


Hello readers! I apologize for the lack of posts last week. My dear Grandfather passed away and we were out of town for the funeral. When we returned last Thursday, the kids were in a major funk from being so out of their routine. Don't you hate how traveling messes kids up?  My 8 month old was back to sleeping well right before we left, and then it all flew out the window. That's life I guess! But we're back and I finally feel like I'm getting back in the swing of things. It feels good to be planning meals again!

Also, I'm going to try to start getting these meal plans posted on Sunday, so you can be inspired and set out to do your own meal planning for the week.

So here is what we are planning on eating for dinner this week:

Monday
Hamburgers and parsnip fries with curry mustard sauce

Tuesday
Slow Cooker Lentils and Kale topped with grass-fed cheese, sourdough spelt bread

Wednesday
Pizza (crust from Real {Fast} Food) topped with One-minute Pizza sauce, grass-fed cheese, organic pepperoni, and veggies

Thursday
Leftovers

Friday
Leftovers or order Pizza

Saturday
Spaghetti with doctored-up store-bought sauce (I'll add grass-fed ground beef and saute diced onion and celery, and season the heck out of it), salad with homemade balsamic vinaigrette

Sunday
Beef Barley Soup (from the soup goddess: recipe coming soon!), crusty sourdough bread from a local bakery

Lunches will be leftovers, tuna salad, hummus, or macaroni and cheese.
Breakfast will fried eggs with toast, soaked oatmeal, or French Toast frittata.


Are you meal planning this week? How do you get back on track after traveling?

I'm sharing this at Modern Alternative Kitchen and I'm an Organizing Junkie.

Disclosure: This post contains affiliate links. 

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1.14.2013

Meal Plan Monday January 14-20



After a couple weeks away from home and another week that was just a MESS, I'm back to my normal meal planning routine! New to meal planning? Find out why it's so important!

Here is what we are eating for dinner this week:

Monday
Tex-Mex Cornbread Skillet, with soaked cornbread topping (This is one of our favorite meals!), salad

Tuesday
Perfect Roast Chicken, green beans with goat cheese and pine nuts, the easiest potatoes ever

Wednesday
Pizza (crust from Real {Fast} Food) topped with One-minute Pizza sauce, grass-fed cheese, local Italian sausage, and veggies

Thursday
A Big Pot of Beans with Quesadillas (filled with leftover roast chicken)

Friday
Brown rice pasta with pesto cream sauce (from homemade pesto in the freezer), leftover roast chicken, peas, and mushrooms

Saturday
Leftovers

Sunday
Curried Carrot Soup, Sourdough Bread, Salad

Lunches will be leftovers, tuna salad, hummus, or leftover chicken sandwiches.

Breakfast will fried eggs with kale and toast, or soaked oatmeal.

What are you eating this week? Are you back in the meal planning groove?


I'm sharing this at Modern Alternative Kitchen and I'm an Organizing Junkie.


Like what you just read? Subscribe so you don't miss a thing! Disclosure: This post contains affiliate links.

12.03.2012

Meal Plan December 3-9

 


Many of my meals this week come from Our 10 Favorite Simple Meals that I posted last week.  Check it out and share your own favorite simple meals in the comments!

Breakfasts this week will be oatmeal (I make a lot on Monday at eat it for a few days, storing the pot with leftovers in the fridge), fried eggs with sauteed greens and toast, and hopefully a batch of homemade breakfast sausage.

Lunches will be leftovers, hummus, egg salad with homemade mayo, and pizza balls.

Rodriguez Family Meal Plan November 12-18 

  

Monday: Big Pot of Beans with chips, salsa, cheese, avocado
prep: thaw & cook chicken for later in the week

Tuesday: Use leftover beans to make Mexican Chicken, Bean & Rice Skillet (recipe coming soon)

Wednesday: Leftovers (Wednesday is our Sabbath)

Thursday: Pasta with cream sauce, mushrooms, peas, and chicken; salad with homemade dressing
prep: thaw beef

Friday: Crazy Good Coffee Pot Roast, Mashed Potatoes, and My Favorite Kale (recipe coming soon)

Saturday: Baked Potato Soup
prep: soak waffle batter

Sunday: Oatmeal Pecan Waffles from Festive Traditions

 

What are you having for dinner this week?


I'm sharing this with Modern Alternative Kitchen's Meal Plan Link-Up, and Menu Plan Monday @ Orgjunkie.com.

Like what you just read? Subscribe so you don't miss a thing! 

Disclosure: This post contains affiliate links.

11.19.2012

[an abbreviated] Meal Plan: November 19-25



When I say abbreviated, I mean it. We'll be traveling to my parent's house on Wednesday, and returning on Saturday, so I don't have to cook for most of the week. I'm ready for a little break from my little kitchen. We get along well, most of the time, but sometimes I need a couple days off. :) I will enjoy lending a hand in my mom's kitchen on Thanksgiving, though!


Rodriguez Family Meal Plan November 19-25: Thanksgiving Edition

Monday
Breakfast: Leftover Mashed Potato Pancakes, scrambled eggs
Lunch: Leftover lentils from Salmon with Lentils, toast with butter, Pumpkin Spice Smoothie
Dinner: Pasta salad with brown rice pasta, leftover perfect roast chicken, peas, olives, and homemade salad dressing

Tuesday
Breakfast: Fried Eggs with Vinegar & Garlic, sourdough toast with butter, sauteed kale
Lunch: Asparagus Soup from the freezer, Grilled Cheese
Dinner: Irish Nachos

Wednesday
Breakfast: Breakfast Burritos from the freezer
Lunch: anything lingering in the fridge, or peanut butter sandwiches
Snacks for the car: Perfect Soaked Granola, apples, trail mix, cheese slices
Dinner: The annual Thanksgathering at my parent's church!

Thursday
Thanksgiving Day! I'm contributing Rosemary Spiced Nuts from Nourishing Traditions as an appetizer.

Friday
More Thanksgiving Celebrations!

Saturday
Traveling home in the morning. Perhaps we'll pack a leftover turkey sandwich for the road.
Dinner: Soup from the Freezer or (gasp!) order a pizza. :)

Sunday
Breakfast: Breakfast Casserole from Real {Fast} Food
Lunch: Mac & Cheese
Dinner: Oatmeal Pecan Waffles from Festive Traditions (a new eBook by Jill Marks of Modern Alternative Kitchen that will be released on Black Friday!), pastured bacon

I'll catch you back here on Wednesday talking about Receiving Holiday Food with Thankfulness, and on Friday I'm hosting Homemade Holiday, a series by the Modern Alternative Team! I'm sharing a really fun bath & body gift tutorial with you, as well as a ton of gift ideas from other contributors. So come back and check it out!

What are you eating this week? How are you celebrating Thanksgiving?


I'm sharing this with Modern Alternative Kitchen's Meal Plan Link-Up, and Menu Plan Monday @ Orgjunkie.com. Check them out for some great meal planning resources!

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Disclosure: This post contains affiliate links. 


11.12.2012

Meal Plan November 12-18 + Quick Lunch Ideas



The stress of a husband in grad school continues. So we're pressing on, rejoicing in small peaceful moments, and trying with all our might to have a Sabbath. We're working on making Wednesdays that day, so you'll see leftovers scheduled on that night. If we have no leftovers, we will pull something out of the freezer or eat out.

For now, I've mostly given up planning our lunches and breakfasts. I'll make a big batch of oatmeal on Monday, which we'll eat for a few days, and the rest of the week will be fried eggs or french toast.

As for lunches, I'm putting a list of ideas on the fridge, and when we don't have leftovers to heat up, I'll make one of them. Here's my list. What do you do for a quick lunch?

Quick Lunch Ideas

  • Tuna Salad
  • Egg Salad
  • Grilled Cheese (with pulled chicken, if we have any)
  • Hummus or Bean Dip (with beans from the freezer or canned in a pinch)
  • Mac & Cheese
  • Pita or English Muffin Pizzas

And here's our tentative dinner plan for the week.

Rodriguez Family Meal Plan November 12-18 

 

Monday: Oven Baked Chicken, roasted cauliflower & broccoli
prep: thaw hamburger meat

Tuesday: Burgers, whole grain buns, root veggie chips, Bubbies Pickles
prep: make breakfast burritos to freeze

Wednesday: Leftovers
prep: soak lentils, thaw salmon

Thursday: Salmon with Lentils, dinner rolls, salad with homemade dressing
prep: soak beans

Friday: Big Pot of Beans with chips, salsa, cheese, avocado
prep: thaw chicken, soak dough for pizza balls

Saturday: Slow Cooker Roast Chicken with Gravy, roasted root vegetables
Lunch: Pizza Balls (freeze the rest for quick lunches later)
prep: soak waffle batter

Sunday: Oatmeal Pecan Waffles (from an e-book I can't wait to tell you about!), bacon
Breakfast: Breakfast Casserole from Real {Fast} Food (I think this will be our solution for a quick but hearty breakfast on Sunday mornings. With a long morning at church we need to be well fed!)

 

What are you having for dinner this week?


I'm sharing this with Modern Alternative Kitchen's Meal Plan Link-Up, and Menu Plan Monday @ Orgjunkie.com.

Like what you just read? Subscribe so you don't miss a thing! 

Disclosure: This post contains affiliate links. 

10.01.2012

Meal Plan October 1-7 @ Modern Alternative Kitchen


Tuscan Style Potato Soup
Rabbit rabbit! 

If you say that as the last thing you say on the last day of the month, and then as the first thing you say the next morning, you are supposed to have good luck all month. Or at least that's what my mom always told me. I can't tell you if it works because I've never remembered to do it. Oh well.

Luck or no luck, today is the first day of October! That means there is no denying that autumn is really here. And in this house, autumn means...soup! 

Today you can catch me over at Modern Alternative Kitchen sharing my meal plan for the week. It's full of easy, comforting recipes that are perfect for autumn, like Tuscan Style Potato Soup and Slow-Cooker Roast Chicken and Gravy. Head on over to see what we're eating this week and check out the links to the recipes!

There is also a link-up for you to share your own Real Food meal plans. We'd love for you to share it with us!

Have you planned your meals for the week yet? Stop what you're doing and plan!

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Part of: Menu Plan Monday @ Orgjunkie.com, Natural Living Monday

9.28.2012

Real Life Confession: Meal Planning Failures

If you want to learn more about delicious, nourishing, real food without the guilt trip for everything you're not doing right, hit that "like" button on the right, and subscribe to my posts by e-mail or reader feed so you don't miss anything. Thanks for stopping by!



Here's a confession for you: I never follow my own meal plans.

That's not to say that I don't make any of the meals written on my meal plans, but that I never follow them exactly for a whole week straight.

Life happens. And that is a good thing.

Some days (most days, lately) the baby doesn't nap well so I don't have a chance to get those beans started early enough in the day.

Some days, right when I'm about to start cooking, we get a last minute dinner invitation. Or mid-week, I get a call from my mom who wants to visit in a couple days. Or I forget that there's a seminary event with food.

9.26.2012

Two Dinners in One: Tex-Mex Stuffed Zucchini and "Hamburger Helper"


I love it when you get two meals out of little effort. This stuffed zucchini recipe leaves you with extra filling to eat in whatever manner your taste buds desire. We mixed it with brown rice pasta and called it "Hamburger Helper," but you could also eat it over rice, put it in a quesadilla, or use it as a crepe filling.

The stuffed zucchini was just enough for our family of one hungry dad, one nursing mom, and one almost three year old with a good appetite. Double it for a larger family or for company. The leftover filling was enough to feed us dinner the next day with about 2/3 pound pasta.

Bonus: This is a great way to use up overgrown zucchini!

9.23.2012

Meal Plan September 24-30

Homemade Mac & Cheese with Kale and Peas

 Rodriguez Family Meal Plan September 24-30


Monday [soup/stew]
Breakfast: Eggs fried in coconut oil & toast with butter, kombucha
Lunch: Monte Cristos made with Homemade Chicken Lunchmeat, salad with homemade dressing
Dinner: Pumpkin Black Bean Soup, corn muffins from the freezer (from Sourdough A-Z)

9.17.2012

Meal Plan September 17-23

I'm submitting this week's meal plan to Meal Plan Monday at Modern Alternative Kitchen! If you need menu inspiration, check it out!!

Salmon Patties with Probiotic Lemon-Dill Sauce

This week I'm trying out a few recipes from Trina Holden's eBook Real Fast Food. Soon I'll be doing a review of this book and a giveaway!

See my meal themes for this season at last week's meal plan. Meal themes make planning a breeze.

8.06.2012

Meal Plan August 6-12

If you want to learn more about delicious, nourishing, real food without the guilt trip for everything you're not doing right, hit that "like" button on the right, and subscribe to my posts by e-mail or reader feed so you don't miss anything. Thanks for stopping by!

Leftover Steak Salad with Bleu Cheese Dressing

We're still keeping it simple around here with lots of salads, built-in leftovers, and food pulled from the freezer. Check out this meal plan for fast, easy meal ideas!

Meal Plan for August 6-12


Monday
Breakfast: Eggs fried in coconut oil, buttered sourdough toast, kombucha
Lunch: Leftovers
Dinner: Sourdough crepes filled with sauteed veggies, ricotta, and herbs

Tuesday
Breakfast: yogurt, granola, hard boiled eggs
Lunch: Hummus toasts (hummus, sliced tomato, and cheese on sourdough toast, melted under the broiler)
Dinner: French onion quesadillas (sourdough tortillas filled with Swiss cheese and caramelized onions, idea from this book), cole slaw

Wednesday
Breakfast: French Toast Frittata, raw milk
Lunch: Egg salad sandwiches
Dinner: BLT salad with avocado dressing, soaked whole wheat artisan bread

Thursday
Breakfast: slow cooked steel cut oatmeal (idea also from this book) with butter and real maple syrup
Lunch: Leftover Egg Salad
Dinner: Chicken and White Bean Enchiladas, guacamole

Friday
Breakfast: Veggie-Egg Scramble with buttered toast
Lunch: Big Salad with hard boiled egg, white beans, tuna, lots of vegetables, and homemade balsamic vinaigrette
Dinner: Leftover Enchiladas

Saturday
Breakfast: Sourdough pancakes, homemade chicken sausage (make extra to freeze)
Lunch: Mac & Cheese
Dinner: Hamburgers on whole wheat buns, oven fries, corn on the cob

Sunday
Breakfast: Yogurt, granola, hard boiled eggs
Lunch: Grilled Cheese with Asparagus soup from the freezer
Dinner: Leftovers or freezer meal

What are you eating this week? 

 

I'm linking this up to the following real food carnivals: Modern Alternative Kitchen's Monday Meal Plan, Monday Mania, Hearth and Soul, Fat Tuesday, Real Food Wednesday, Whole Food Wednesday, Healthy 2 Day Wednesday

7.10.2012

Meal Plan: July 9-15

I'm linking this up to Modern Alternative Kitchen's Monday Meal Plan! Have you checked out this new real food site that I'm honored to be a contributor for? This is launch week and there is a huge giveaway, with more chances to win every day!

Meal planning is a real life-saver for us. We definitely don't stick to it 100% of the time, but having a rough idea of what we're going to eat in a given week prevents last-minute shopping trips, allows me to prep things ahead of time (which is important when nursing an infant!) and keeps us from having to eat out. It's an easy change you can make that will make a big impact on your sanity and health!

In this crazy season with a two-month old baby and a toddler, I'm doing a few things to make my life simpler: 

1) Use the freezer. I have a lot of food in the freezer that I pull out to make meals easier. When I was pregnant I tried to make double batches of things so I could freeze food without working any harder. I'm so happy I did!
2) Lots of salads. Salads are easy to put together, require little time in the kitchen, don't heat up the house, and are perfect for summertime!
3) Intentional Leftovers. I make sure to cook enough that we can get multiple meals out of whatever I'm cooking. Then we use the oven to heat them up instead of the microwave. (It's really easy! Just put your food in a plate or a bowl and put it in the oven. Then wash some dishes or play with your kids while it heats up!)
4) Rest on Sundays. This is the day that works best for our family to have a Sabbath in this season of life. After church we come home, eat leftovers for lunch, take naps, and eat a very simple meal or more leftovers for dinner. A mother can't really ever take a day completely off, but I'm trying to be intentional about refraining from cooking and housework as much as possible.

So here's this week's plan. Hope you find some inspiration!

Monday

Breakfast: Fried eggs cooked in coconut oil,  sourdough toast with butter 
Lunch: Tuna melts on sprouted bread
Dinner: Out to City Vu Bistro with my parents

 

Tuesday

Breakfast: Cottage cheese with fresh peaches
Lunch: Sauteed vegetable sandwich (portobello mushrooms, summer squash, and onion, on sprouted bread with homemade pesto and mozzarella cheese), fresh cherries 
Dinner: Salad with leftover oven-baked chicken, hard-boiled egg, bacon, avocado, and homemade Caesar dressing
prep for next day: thaw meatballs and sauce

 

Wednesday

Breakfast: French toast frittata, raw milk
Lunch: Egg salad 
Dinner: Spaghetti with Meatballs (homemade meatballs and sauce are in the freezer!), salad with homemade Caesar dressing
Dessert with friends:  homemade ice cream (not sure what kind yet, something from this book with less sugar than she calls for...)
prep for next day: soak oats, soak brown rice, thaw cooked chickpeas from freezer

 

Thursday

Breakfast: Oatmeal
Lunch: Leftover egg salad and/or spaghetti and meatballs
Dinner: Brown Rice Salad with Kale and Roasted Chickpeas (with escarole instead of kale)

 

Friday

Breakfast: Fritatta with veggies (greens, mushrooms, zucchini, onion), sprouted toast with butter
Lunch: Leftover brown rice salad
Dinner with friends: bring dessert - more homemade ice cream, perhaps?

 

Saturday

Breakfast: Soaked pancakes (I use sour milk to soak them - great way to use it up!) with butter and maple syrup, fresh fruit, organic bacon 
Lunch: Mac and Cheese 
Dinner: Spicy southwest fish with pinto beans (new recipe!), corn tortillas, soaked Mexican brown rice (from the freezer!), roasted zucchini
prep for next day: boil eggs, thaw chili

 

Sunday   

Breakfast: yogurt with homemade granola and fresh fruit, hard boiled eggs 
Lunch: Leftover fish with pinto beans 
Dinner: Baked potatoes with chili from the freezer, salad with homemade vinaigrette


 So....what are you eating this week? Share in the comments!

 This is part of Real Food Wednesday, and Pennywise Platter Thursday.


7.03.2012

Salmon Patties with Probiotic Lemon-Dill Sauce


Salmon Patties with Wild Rice Pilaf

Crispy on the outside, studded with sauteed onion, and seasoned with dill and mustard, these salmon patties are one of our favorite meals. The simple sauce takes only a few seconds to mix together, which is easy to do while the salmon is frying. We like to eat these with either oven roasted potatoes or a wild rice pilaf.

The last time I made these, I tried something new: doubling the recipe and freezing half. I formed it all into patties, cooked what we were going to eat, and froze the rest without cooking. I put them in a container separated by parchment. I'm planning to thaw them and cook them up when we need a quick and easy meal...which is pretty often, with a newborn and a 2 year old in the house!

To make this even more economical, I used one can of the pricier but more delicious red salmon, and one can of the cheaper but less tasty pink salmon. I've made them with all pink salmon before, but we gave that a thumbs down. Half and half was perfect, though! If you're only making a single recipe, I recommend just using the red salmon.

This recipe makes 4 patties. It doubles easily.

Toss it in and mix it up!

Salmon Patties

 ingredients:
1 16 oz. can wild Alaskan salmon (red or pink)
1/2 c. chopped onion
2 T. butter
2/3 c. homemade breadcrumbs, separated
2 pastured eggs
1 t. dried dill
1/2 t. dry mustard
freshly ground pepper
2 T. coconut or olive oil

method:
1. Saute onion in melted butter in a large skillet.
2. Drain salmon, reserving liquid. Remove large bones (you won't even notice the small ones).
3. Mix together all ingredients, except for 1/3 c. breadcrumbs and oil. Add enough reserved liquid to moisten, up to 1/3 cup.
4. Place reserved breadcrumbs on a plate. Form the mixture into patties and gently coat with crumbs.
5. Fry in oil in a hot skillet until brown on both sides. Depending on the thickness, you may have to turn heat to low and cover in order for them to cook all the way through.
6. Serve topped with Lemon-Dill Sauce, below.

Lemon-Dill Sauce

ingredients:
1/4 c. plain yogurt
1/4 c. sour cream (I use Daisy Brand)
1 clove garlic, minced or pressed
1/2 t. lemon zest
1/2 t. dried dill (I'm sure fresh would be great!)
salt and pepper to taste

Mix together all ingredients.

 
So yummy.






What's your favorite way to eat fish?

 This is part of Real Food Wednesday and Whole Foods Wednesday.


6.25.2012

Real Food Cook-Out Menu

Garlic Herb Potato Salad - my favorite summer side dish!

I'm spending several days at my parents house while my husband is at a big long conference. I'm not doing much cooking while I'm here (what a nice break!), but yesterday my extended family got together for a cook-out, and I just HAD to share with you what we ate. It was so delicious and healthy and real!

Our Family Cook-out Menu

Grass-fed Hamburgers
Applegate Farms Organic Hot Dogs
Trader Joe's 100% Whole Wheat Buns
Garlic-Herb Potato Salad
Green Beans with Goat Cheese and Pine Nuts
Grilled Broccoli with lemon and thyme
Fruit Salad
Gluten-Free cupcakes (for the gluten-intolerant family members, but tasty enough for everyone to enjoy!)
"Bars" (a very unhealthy but totally delicious bar cookie that my family has been making for ages. I'm totally okay with compromising on this one because they are so darn good and it's a once in awhile kind of thing!)

What does your family like to eat at cook-outs? Have any easy and healthy ideas to share?

 This is part of Real Food Wednesday, Whole Foods Wednesday, and Simple Lives Thursday.

2.03.2012

Adapting a Yeast Bread for Soaking


If you bake your own whole grain bread, you are already giving your family a great nutritional advantage over eating store-bought bread. Even organic, whole grain breads from the store almost always contain refined sugar, processed vegetable oils, and added gluten (which, I speculate, is one reason we are seeing such a rise in gluten intolerance in this country!). You can avoid those undesirable ingredients - and fill your house with the most glorious smell - by making your own bread at home.

I used to think that baking yeast bread was really difficult. It's true that there are many factors at play and that flops sometimes do happen, but it's definitely not the most complicated thing I've done in the kitchen. If you are afraid, just give it a try! You can start with my honey oatmeal bread recipe. If you're afraid to try on your own, ask a bread-making friend if you can come over and bake bread with them sometime! This was how I first learned how to make bread (thanks friend!).

Whole grain bread made at home does present us with an issue, though. Whole grains can cause vitamin deficiencies (which can lead to tooth decay and osteoporosis, among other things) if they are not properly prepared by soaking, sprouting, or souring. I think soaked yeast bread is the easiest of these to incorporate into your break-baking routine. We also love sourdough in our house, and we sometimes buy sprouted bread, but sometimes it is nice to be able to make a healthy bread without the fuss of a sourdough starter.

Why soak?
We've been told that whole grains are better for our health than refined grains. And it is true that they contain nutrients that are stripped away during the refining process. However, many of those nutrients are bound in a substance called phytic acid, which prevents our body from actually absorbing and using them. It doesn't matter what is in your food if your body can't use it! Grains also contain enzyme inhibitors that make then more difficult to digest. When you soak, sprout, or sour grains (as many traditional societies did), it neutralizes these substances and allows more of the nutrition from the grains to be used by our bodies. Some people have experienced quite a difference in how they feel after eating soaked whole grains vs. unsoaked whole grains. I choose to incorporate this practice into our lives as much as possible.

Is it hard?
Not all types of baked goods can be soaked, for example those that do not call for enough liquid to saturate the flour. In those cases it is best to use sprouted flour, which doesn't need to be soaked. Yeast bread is one example of a type of food that is easy to soak, because the amount of liquid called for easily moistens all the flour. So no, it is not hard! All it takes a little forethought, which is easy if you are already meal planning. I write down "soak bread" and "bake bread" right on my meal plan so I know when I'm going to do it. All you need is 7-24 hours between the soaking time and when you plan to mix, rise, and bake your dough.

Now get this: you don't need a special recipe for making soaked yeast bread. You can convert your favorite recipe following my method below.

Adapting Your Favorite Recipe for Soaking

Step one: Combine flour and liquid.

First, look at your recipe and find all whole grain flours and other whole grains. Add them to a mixing bowl. (My Honey Oatmeal Bread calls for 2 c. rolled oats, 2 c. wheat flour, and 2 c. white whole wheat flour.)

Then find out how much liquid - usually water or milk - it calls for. If you are not using instant yeast, leave out 1/4 c. of the liquid in order to dissolve the yeast when you are mixing the dough. Replace at least 1/4 c. of the remaining amount of liquid with cultured dairy such as whey, yogurt, buttermilk, or kefir. Gently warm the liquid (do not heat it to the temperature that would make your say "ouch!" because then you are killing the good bacteria in your cultured dairy). Add the liquid to your flours in the mixing bowl and mix thoroughly so that all the flour is moistened.
 (My Honey Oatmeal Bread calls for 2 1/2 c. of water. I leave out 1/4 c. of that for dissolving yeast, which brings me to 2 1/4 cups. I replace 1/4 c. with whey. So in all I am adding 2 c. of water and 1/4 c. of whey. The remaining 1/4 c. of water will be used to dissolve the yeast the next day.)

Note: if you do not find the amount of liquid sufficient to moisten all the dough, you may add some of the liquid sweetener or fat from the recipe at this point. Some suggest that sugars and fats inhibit the soaking process, so I choose to leave that out of the soaking step if possible.

Step two: Soak.
Cover the mixture with a plate or damp towel (or both) and leave it to soak in a warm place (such as next to the fridge or in the oven with the light on) for 7-24 hours. Warmth is important because phytic acid is best neutralized at warmer temperatures.

Step three: Mix the dough, etc.
After the soaking time, add the remaining ingredients to the soaked mixture. Be sure to dissolve the yeast in the 1/4 c. of liquid you left out of the soaked mixture, unless you are using instant yeast. Mix and knead the dough as usual, and continue on with your recipe!

Have you ever adapted a recipe - yeast bread or other - for soaking? Was it successful? I'd love to hear about it! 

This is part of Fight Back Friday, Monday Mania, Fat Tuesday, and Real Food Wednesday and Simple Lives Thursday.
 

10.31.2011

Four Good Reasons For My Blogging Break

Can you guess which member of our family made this mess?
This is pretty indicative of the state of our lives for the last few months.
I haven't blogged since September 7. But now I'm back! I hope that's good news to someone. :) It's good news to me, because I love sharing what's going on in my kitchen with people, and helping them learn to cook healthy food for their families. It's one of my favorite things!
But here's why I've been strangely silent for almost two months:

Four Good Reasons For My Blogging Break (which just ended)

1. No internet. Yeah, that'll do it. Ok, I sort of had internet, if you count a very weak signal from the neighboring college campus. But using it involved clicking "turn airport off" and "turn airport on" countless times, and then reading unhappy messages like "searching for wireless networks" and "invalid password" (even though it wasn't) and "connection timeout." Totally not worth it for anything more than checking email once in awhile. But after 10 weeks of waiting for AT&T to get their act together, we have working internet again!

2. Husband taking the laptop to class.  It's difficult to blog when your husband has the computer most of the day on most days, even if the mysterious Spirits of the Internet are being kind for once. We do have a desktop, but the toddler likes to climb on my lap while I use it and push buttons. No Go.

3. General Busyness. Between having a husband in seminary, raising a toddler, teaching dance three nights a week, and cooking for our CSA pick-ups, I have barely have time to cook dinner, let alone blog about it. But that perhaps could have been overcome, had it not been for number 4....

4. I'm pregnant! Yay! We are certainly excited, but that doesn't mean I'm bouncing off the walls. I'm beginning my second trimester and I've just. been. so. tired. I think the nausea is mostly behind me, but I'm still can't-get-off-the-couch-tired many days. So I've had to simplify. I haven't been baking everything from scratch like I usually do, or soaking nuts, or soaking grains much of the time, or even planning meals.  For many weeks, meal planning made me nauseous. Until last week or so, I'd been relying on a day-by-day sort of living in which I ask myself that morning, "What sounds good to eat today?" Usually it's only one thing, like cheesy rice with broccoli, or fried eggs with toast, or indian butter chicken. So that's what we go with. And such last-minute meal-making is not very conducive to blogging, especially when I'm running off to teach and I can't find the camera and it's too dark to take a good picture...you get the idea. It wasn't working.

But I'm hoping several things will help me get this blog back into some kind of groove:

--having working internet again (woohoo!)
--my CSA cooking commitment ending for the season
--the end of the first trimester and a hope of renewed energy
--the toddler suddenly taking awesome afternoon naps most days (he has never been a "good sleeper").

That sounds promising to me. I'm hopeful. :)

Here are some things that are in the works for the coming weeks:

--real food snacks for toddlers (and pregnant mothers of toddlers!)
--my pregnancy food diary (including supplements)
--balancing real life with real food, including some thoughts on a Sabbath for your kitchen (and therefore a Sabbath for you!)
--delicious, seasonal, real food recipes using things like squash, greens, and everybody's favorite...root vegetables! (I'm partial to the rutabaga, myself.)
--informative posts about why we eat the way we do, and why you should too! :)


I have no idea what frequency of posts is gonna look like. We're gonna play it by ear and stay balanced. It will help if I start seeing less of that picture at the top of the post, and more of this (did I mention that dirty dishes have been the cause of several meltdowns so far this pregnancy?):


clean dishes!

more clean dishes!


I'm glad to be back!


8.28.2011

how we ate real food at camp, despite road blocks

A couple weeks ago, our family drove an hour north of us to spend 12 days teaching at a fine arts camp. We didn't hit any road blocks on the way there, but when we walked into our cabin there may as well have been a sign like this one:


As we've done in the past, I was planning on cooking most of our food using the little kitchenette that most cabins have (we’ve always had one before and this was our fourth year there); it’s a unit the size of an oven that has two burners, a sink, and a mini-fridge. There is food provided in the faculty cafeteria, but we can only take so much standard GFS fare: powdered eggs, iceberg lettuce with soybean oil-HFCS dressing, canned green beans and peas, white bread with margarine, pre-made lasagna, etc. We do our best to eat the food that most closely resembles real food when we do eat there, but it’s hard, and we just don’t feel well afterwards. In fact, a week after returning home, we still feel like our bodies are recovering from the few meals we ate there and the few meals we ate out when family came to visit. (I don’t know how the dance students dance all day while eating food that is supposedly even worse. No wonder so many of them get sick, injured, and exhausted!) I don’t want to be a food snob, and I was grateful some nights when I was too exhausted to cook that there was food to eat, but I just couldn't do three meals a day for 12 days there.

So I packed ingredients for several simple meals, along with the bare minimum in cooking equipment: our iron skillet, two saucepans, a couple utensils, a small strainer, a cheese grater, and our blender (I couldn’t go two weeks in the summertime without a smoothie!). We packed our small cooler full to the brim with raw milk, butter, pastured eggs, fresh produce, kombucha, cheese, yogurt, and cooked chicken and white beans. And of course our cod liver oil!

But we had an unpleasant surprise when we walked into our cabin. No mini-kitchen! No stove! No sink! And a fridge so tiny it could barely hold half of what we brought! ARGH!

Here is where the sink was supposed to be hooked up. :(

It was not a happy moment. I was not prepared to eat crappy food for two weeks. Nor did I want all the food we brought to go bad. So after I recovered from the initial shock, I went to Meijer looking for a hot plate, thinking if I could just have a way to heat one pot, we'd be fine.

Apparently they don’t sell hot plates.

So I bought a camp stove instead.

We have never really felt like we were "camping" at Blue Lake. Though the cabins are junky (ours was full of broken furniture when we got there...), they have indoor plumbing and well, usually a mini kitchen. :( You don't get wet when it rains, so it can't possibly be real camping. But cooking outside sure made it feel like camping!

As for the lack of fridge space, some stuff stayed in the cooler and I rotated the cold packs (which was difficult considering how small the "freezer" compartment in the fridge was). A few days in we had eaten enough food that most of it fit, and we kept a couple things in the fridge at the dance building.

Here's the fridge with our dishes on top of it because there was no where else to put them.

We washed our dishes in this tiny bathroom sink:

And we made an impromptu pantry by bringing some shelves in from the bedroom. (Notice the toddler-friendly lower shelves and all the glass jars on the top shelf!)

So we made it work. But boy was I happy to return to my own kitchen, small as it is, after 12 days of that!

Since the stove only has one burner (it was the least expensive model), one pot meals were a must. Here are a few of the meals we ate (some cooked on that little camp stove, atop a crooked picnic table, and some that required no cooking):

Breakfast

  1. Fried Eggs and Toast (with the toast cooked in the pan next to the eggs, and lotsa butter)
  2. Oatmeal (with an egg in it!)
  3. Toast with Peanut Butter and homemade strawberry jam (toasted in the skillet, of course)

Lunch/Dinner

  1. Chicken Salad (made with the cooked chicken I brought)
  2. Shredded chicken sandwiches (on sourdough bread with sharp cheddar, mustard, and homemade mayo)
  3. Chicken Pesto Pasta
  4. Saucy White Beans with Zucchini (recipe coming!)
  5. Pizza toasts (sourdough bread, spaghetti sauce, pepperoni, and melted cheese, served open face)
  6. Mujadareh (rice and lentils with spiced caramelized onions)
Snacks
  1. Crackers and Cheese
  2. Fruit Smoothies
  3. Homemade Granola
  4. Raw Milk and Chocolate Zucchini Cake (I made it the day before we left and we savored the leftovers for a few days)
I hope you are encouraged that you can a) Cook real food even with very limited equipment and space, and b) Choose to eat real food even when fake food is readily available and free. The free food is not really worth the cost your body pays. (Except when it involves relationships with people; I always want to be able to eat what is put in front of me - and even enjoy it! - to show love to those around me, real food or not.)

We are glad to be home, caught up with laundry, and jumping back into the school year. You can expect less blogging from me than I was able to do in the summer due to a toddler who makes computer usage difficult, and my husband taking the laptop to class most days. But I'll try to keep giving you all sorts of good stuff!

Have you ever cooked real food in the midst of less than ideal circumstances? Tell us about it!

8.05.2011

Easy Change #7: Start Meal Planning


Welcome back to my Easy Changes You Can Make Today series! It's been awhile, but I'm back with another small change you can make toward healthier eating! (Did you miss the other Easy Changes? Check them out here.)

I think planning meals is the most important step you can take toward a real food lifestyle. Here's why:

4 Reasons to Start Meal Planning Today

Reason #1: real food takes time
Many real food techniques require thinking at least a day ahead: soaking or sprouting grains and legumes, dehydrating nuts, making stock, thawing meat from your freezer (that you bought in bulk to save money), baking bread, fermenting foods, making homemade condiments, etc. They are not very difficult on their own; what makes them difficult is fitting them into a busy, disorganized lifestyle. If you have a meal plan, you can think about making homemade buns for your hamburgers two days in advance, instead of running to the store to buy some an hour before dinner.

Reason #2: meal planning saves time and money
When you meal plan effectively, you make far fewer trips to the grocery store. This results in less gas used, less food bought, and less time spent in the car and at the store. A meal plan also prevents last minute trips to McDonald's, saving you even more money. And if you get good at making simple real food meals, you can often have dinner on the table in the same amount of time it would take for you go drive to McDonald's and place your order. (Coming soon: tips for simple and quick real food meals!)

Reason #3: meal planning saves brain power
Before I started meal planning, I said the following sentence far too often: "I have no idea what we should have for dinner." Due to our limited budget, we couldn't just go out and grab something, so I had to come up with something to eat with whatever we had on hand. It was exhausting (especially when I was pregnant!). That very rarely happens now. It's so much easier to think about meals once a week and then just follow the plan.

Reason #4: meal planning prevents crabby families
Hungry families are crabby families. Having a meal plan helps you to get dinner on the table before a blood sugar meltdown occurs. (Having healthy snacks available to eat while you're cooking helps, too.)

Are you convinced? If so, here is what you need to do:

1. Designate a place where you will write down your meal plan each week. I like to use a pad of paper with the days of the week already on it. Before I had one of those, I just wrote my meal plans on random pieces of paper that inevitably got lost. But my meal planning pad lives on the refrigerator (if yours doesn't come with magnets, just tape a magnet to the back: I repurposed one from a pad of paper that I had used up). You can also put your meal plan on your computer or phone - wherever you will be most likely to reference it often.

2. Choose a day of the week to do your meal planning. If you shop on the same day each week, choose the day before you shop to plan your meals. And then stick with it. But even if you don't stick with it, don't be hard on yourself; you can always jump right back in!


Choosing a Method
There are a million methods for meal planning. Just google "meal planning" and you'll find hundreds of resources. You can just choose meals off the top of your head, or you can write down a list of your family's favorites and choose from there. You can page through your cookbooks and recipe cards and recipes you've saved on your computer. You can plan just dinners, or breakfast, lunch, dinner, and snacks. Do whatever works for you! And if it's not working, change it! My methods have changed over time. I tried monthly planning but found that I'm not good enough at sticking with a plan to follow through for four weeks in a row. And here's a trick it took me awhile to learn: use pencil.

Don't think that meal planning is going to prevent spontaneity. If someone invites us to dinner or family comes to visit, we just go with the flow and adjust the plan accordingly.

Soon I'll be sharing what's been working for us lately. It's a meal planning method that helps balance our time, budget, and nutrition. And it's simple.

So, will you take the plunge and start meal planning? If not, what's stopping you? If you're a seasoned meal planner, what tips do you have for those who are just starting out?


5.08.2011

Menu Plan Monday 5.9-5.15

The first part of this week is going to be pretty busy, but I thought I'd at least share my menu with you. I'll give you links to as many recipes as I can, so you can get a feel for what kinds of things we eat in this real food home! Let me know if you have any questions or want more information about anything we're eating this week. A couple of the dinners are new recipes for us; I'll let you know how it goes!

Breakfasts:
hard boiled eggs, soaked oatmeal
peanut butter toast and cottage cheese with fruit
fried eggs with vinegar and garlic, sourdough toast
sourdough pancakes
oatmeal with an egg thrown in (you can't even tell it's there!)
eggs scrambled with veggies, toast
sourdough french toast

Lunches:
mostly leftovers of the previous dinner
tuna salad with homemade mayo
baked potatoes with broccoli and cheese
pasta with creamy tomato sauce

Dinners:
bean bowls: black beans, salsa, plain yogurt, cheese, avocado, tortilla chips
kale quiche with no-roll crust (I'm going to try adapting it for sourdough like I did here)
oven baked chicken, roasted veggies, rolls, salad

Be sure to check out more Menu Plan Monday ideas at I'm an Organizing Junkie!

3.14.2011

creative leftovers

Since there are only two adult eaters and one toddler eater in this home, we sometimes get sick of our leftovers before we can finish them. And sometimes it's just fun to switch things up a little. So here I present to you...two super fun and non-boring ways to eat your leftovers!

1) Put them in your eggs.

A couple nights ago we had steak and roasted vegetables for dinner. Since reheated steak is not so good, I knew I'd better do something special with it. So I chopped up the steak and heated it in my iron skillet in some coconut oil, and then added some roasted carrots and turnips (that we'd eaten with the steak the night before), along with some leftover cooked kale. Once it was all heated, I added a little more oil and a few beaten eggs, and cooked until done. At the end I shredded some raw-milk cheese on top, turned off the heat, and put a lid on it to gently melt the cheese (I didn't want to "cook" the cheese too much, since that kinda defeats the purpose of it being raw).

Steven approved off this steak & eggs variation - and eggs are a hard sell on him. We gobbled it right up!

2) Put them in a quesadilla.

This works for any grain/legume combination such as lentils and rice or quinoa with black beans, or leftover shredded chicken, or anything else that you think might go! Get yourself some authentic corn tortillas (El Milagro is a great brand if you can get your hands on them) and some muenster cheese (someday maybe I'll tell to you why muenster actually is a fairly authentic cheese for quesadillas). Layer some cheese and a bit of your leftovers into the tortilla and cook in a dry iron skillet until cheese is melted and tortilla is slightly brown. Serve it up with some salsa, plain yogurt or sour cream, and guacamole for an extra special treat. :)

What ideas do you have for creatively enjoying your leftovers?