Week 3 Cycle 5

Cycle 5 Week 3 Ingredient List

Breakfast

Oatmeal — cook up oatmeal and add your favourite ingredients, diced apples, raisons, honey, chia seeds, flax seeds, nuts, bananas, plain yogurt etc.

Scrambled eggs — Scramble eggs with a small amount milk or milk alternative, stir while frying until cooked through. I like to add my favourite shredded cheese and herbs.

Quick Bread — organic white flour, local organic spelt flour, organic sugar baking powder, salt, nutmeg, organic milk, local eggs, vanilla, butter, raisins, pumpkins seeds. Enjoy as is or with a touch of butter.

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

French Toast — locally made bread, mix eggs with a little milk and some cinnamon. Dunk bread slices into egg mixture and fry in a buttered pan oil nicely golden brown. I like to add cinnamon and vanilla to the egg mixture.

Crepes — These can be made from your left over pancake mix. You can take half of the bag (what’s left if you made pancakes last week) and add 1 and a half cups of milk, and 3 eggs plus 3 tablespoons of melted butter. Add wet to dry. Mix well and the idea is to pour a small amount into the pan and swirl around to each side of the pan (very thin pancakes). This batch may be enough for 2 so you can cut the recipe in half again if you’d like using 2 eggs and 3/4 cup milk, and 1 and a half tablespoons of melted butter.

Yogurt and Berries — yogurt, blueberries

Lunch

Moroccan Couscous — olive oil, couscous, parsley, chives, lemon juice chicken broth, honey, spices

Black Bean and Corn Salsa — black beans, corn red peppers, red onion, cumin, olive oil, lime juice, tabasco, salt & pepper

Greek Penne Pasta Salad — diced tomatoes, penne, red wine vinegar, feta cheese, minced garlic, olive oil, black olives, red onion, sweet peppers, cucumber, seasoning

Quinoa Tabbouleh — quinoa, tomatoes, cucumber, green onion, carrots, parsley, lemon juice, seasoning

Minestrone Soup — chicken stock, olive oil, onion, celery, green beans, crushed tomatoes, carrots, elbow pasta, mince garlic, kidney beans, spices

Pizza Crust — yeast, organic spelt flour, organic white flour, olive oil, sugar, salt

Roll out crust on a flour surface. Bake at 375 for 10 minutes, add favourite toppings.

Lentil mix — Lentils, oil, garlic, spices. Stir it up and schmear it on your favourite bread, cracker or pita dinner. Also makes for a great lentil based curry.

Beef Mushroom Barley Soup — beef broth, carrots, barley, sweet peppers, minced garlic, olive oil, onion, celery, mushroom barley, potatoes, seasoning — sea salt, garlic powder, Worcestershire sauce, black pepper, soy sauce, dried oregano

Eggplant Lasagna — ground beef, eggplant, olive oil, eggs, mozzarella cheese, ricotta cheese, parmesan cheese

Marinara Sauce — tomatoes, white wine, tomato paste, garlic, spices

Heat in oven for approximately 45 minutes on 375.

Jerk Pork and Vegetable Stew — pork shoulder, butternut squash, olive oil, onion, garlic ginger, flour, chicken broth, jerk paste, cilantro, green onion, carrots, potatoes, spices. Add to rice.

Jerk Paste — garlic, thyme, ginger, allspice, sea salt, green onion, scotch bonnet peppers, white vinegar, brown sugar, nutmeg

Sloppy Joes — ground beef and pork, tomato sauce, ketchup, brown sugar, minced garlic, Worcestershire sauce, spices, olive oil

Sauerkraut Soup — ground pork, soya sauce, garlic, potatoes, sauerkraut, sour cream onions, bay leavers, carrots, mushrooms, flour, seasoning

Sheppard’s Pie — ground beef and pork, Worcestershire Sauce, garlic, butter, potatoes, carrots, onions, corn, peas, beef broth, spices

Reheat in oven, 375 for approximately 30 minutes or until hot.

Beef, Tomato, Zucchini Stew — stew beef, beef broth, onions, carrots, dill, tomatoes, zucchini, sweet peppers, Ramona cheese, soya sauce, garlic, seasoning. Add to rice.