INGREDIENT LIST for Monday March 26, 2018
Segment 6 Week 2
BREAKFAST
- Oatmeal — cook up and add you favourite accompaniments or add milk to the top of the oats in mason jar and place in fridge for over night oats!
- Savoury Quinoa Breakfast: Quinoa, ground pork, garlic, onions, olive oil, fennel seed, oregano, black pepper, sea salt, spinach and tomatoes
3. Crepes — Crepes can be made instead of pancakes, from the same mix you were given last week. That mix had 2 batches in it. Make sure to mix our flour mixture well. There are many recipes online but I have always just added more milk to the regular pancake mix below. And likely a little more butter. The trick is swirling it around in the pan so it spreads out. It fries/cooks fast so flip and enjoy! Roll with fruit or enjoy with maple syrup.
Pancakes — organic spelt flour, organic white flour, baking powder, salt, organic sugar
Use 1 1/2 cups dry mix with 1 1/4 cups of milk, 1 egg, 3 tablespoons melted butter or oil. Don’t over mix, batter should be thick (some lumps are fine).4.
Quick Bread — butter, honey, sugar, eggs, lemon, organic white and local organic spelt flour, vanilla, baking powder, salt, milk, dried cranberries
5. Toast (this replaced the smoothie)
6. Fruit — Bananas
7. Muffins — Muffins — organic white flour, baking powder salt, cinnamon, organic sugar
Mix together 2 eggs, 1 cup of milk 1.2 cup oil or melted butter, 1 tsp vanilla extract. Add wet ingredients to dry ingredients and gently combine. Add 1 cup of mixed berries, chocolate chips, diced apples or raisins. Spoon into greased muffin tine and bake at (reheated) 425 degrees F for 5 minutes, then reduce heat to 375 degrees F and bake for25 minutes or until an inserted toothpick comes out clean. Muffins maybe stored in an airtight container for up to 5 days. Muffins also freeze well, up to 3 months. Make sure to mix up bag well, there are 2 batches, ie 48 muffins. This recipe is for half the bag you received at the beginning of the segment so please adjust accordingly.
LUNCHES:
1. Split Pea Soup: Ham, yellow split peas, celery, onion, carrot, bay leaf, thyme, dill weed, sea salt, black pepper, butter and olive oil
2. Brothy Vegetable Soup: Chicken stock, celery, onion, carrot, potatoes, garlic, oregano, parsley, olive oil, lemon juice, sea salt and black pepper
3. Cream of Corn Soup: Corn, onions, celery, flour, parsley, butter, cream, thyme, worcestershire and tabasco
4. Curries Chicken Couscous: Couscous, celery, chicken, sweet peppers, and onions
Curry Vinaigrette: Grape seed oil, maple syrup, white wine vinegar, curry powder, mustard, cinnamon, sea salt and ground black pepper
5. Barley Salad: Barley, broccoli, cauliflower, red onion.
Apple Cider Vinaigrette: Grape seed oil, honey, apple cider vinegar, mustard, sea salt and black pepper
6. Caesar Salad: Romaine Lettuce
Caesar Salad Dressing: Parmesan cheese, red wine vinegar, Dijon mustard, garlic, sour cream, Lime juice, olive oil, black pepper.
7. Cold Plate: Celery, radishes and carrots, an apple, try pickled eggs
Hummus: Chickpeas, lemon juice, tahini, garlic, olive oil and seasalt. Add salt/pepper to taste.
DINNER:
8. Jerk Pork and Vegetable Stew: Pork, sweet peppers, butternut squash, olive oil, onions, garlic, ginger, flour, black pepper, chicken broth, jerk paste, cilantro, green onions, carrots, potatoes and sea salt
Jerk Paste: Garlic, thyme, ginger, allspice, sea salt, green onions, scotch bonnet peppers, white vinegar, brown sugar and nutmeg
9. Veggie Chilli: Tomatoes, white beans, red beans, onions, mushrooms, chilli powder, cumin, garlic, oregano, peas and corn
10. Beefy Tomato Sauce: Beef, tomatoes, red wine, onions, red wine vinegar, basil, oregano, garlic, butter, sea salt and black pepper. Add to pasta.
11. Squash, Olive, Lentil Tagine: Green lentils, butternut squash, almonds, green olives, red onions, preserved lemons, garlic, ginger, butter, olive oil, cumin, honey, saffron, sea salt and black pepper.
12. Chicken Fiesta Skillet: Chicken, black beans, sweet peppers, fennel, garlic, fajita sauce, corn and onions
Fajita Sauce: Butter, flour, cream, sour cream, cumin, cayenne pepper, chilli powder, sea salt and black pepper
13. Vegetable Primavera: Zucchini, eggplant, sweet peppers, tomatoes, onions, feta cheese, olive oil, garlic, oregano, red wine, parsley, sea salt and black pepper.
14. Black Pepper, Beef/Pork Cabbage Pot: Beef, pork, olive oil, soy sauce, garlic, cabbage, cornstarch, onions, sweet peppers, carrots, parsley, potatoes, turnip, salt, vinegar and black pepper.
Remember you can add to, or alter any of these ingredients any way you’d like!
