How has the cooking been going? Were you able to make any recipes from my blog "Real Dinners - Week 1"? For those who haven't read my blog from January 29th about shopping and cooking, I included it at the end of these recipes to help you make the time in your life for home cooked meals. Just like "Real Dinners - Week 1", I wrote up a master shopping list for those of you that need some help with meal planning. Simply take that shopping list to the market and you will have everything you need for 5 healthful dinners.
Before you jump into the recipes, listed below are the ten things you should know about the way I cook.
(1) I am never afraid to experiment with ingredients or amounts. Don't feel you need to follow each recipe exactly as written, I certainly do not.
(2) I cook mostly vegetarian meals. In my real life, vegetables are the main dish. I personally do not eat chicken, beef or pork and only eat fish occasionally when I know the source. So, the majority of these recipes are vegetarian. In addition, I use organic dairy sparingly and it is optional in most of the dishes I prepare. I am not suggesting that you all run out and become vegans or vegetarians tomorrow, but what I am suggesting is that Americans eat too much animal protein. We are not meant to eat animal protein every day. If you are concerned you won't get enough protein without your meat, stop worrying, I assure you that you will get enough protein. This is clearly a topic for another blog, but wanted to make you aware that Vegetables take center stage in these recipes. I cook my family fish or chicken once a week, so 1 out 5 of these recipes will include chicken or fish. If you feel you need more animal protein at your meals, then at least consider making it a side dish to go along with these vegetarian recipes rather than the main dish.
(3) I do not use any nuts in my recipes. There are two reasons for this. First of all, my son is allergic to all nuts so obviously nuts do not make it into my house. Secondly, unless nuts are first soaked and then dehydrated, they can be difficult to digest.
(4) These recipes feed 4-5 people and have leftovers, so adjust accordingly depending on how many people you are cooking for.
(5) You will use leftovers later in the week for your meals. I will make notes when to set aside some of the food for a future meal. I also use leftovers for lunch.
(6) Many of the recipes are Tara originals or recipes I tweaked from somewhere else. I will make note when I get the recipe from some other source.
(8) I use ORGANIC whenever possible for everything.
(9) I eat gluten and wheat free so the majority of the recipes are wheat and gluten free. Even if you do not have a problem with wheat or gluten, trust me, we could all use a little less wheat and gluten in our lives.
(10) Remember I am just a REAL person cooking in REAL life so if you have any questions about the recipes or it looks like I left something out, please reach out to me and I will answer any questions.
SHOPPING LIST
1 polenta roll
1 bag of pasta - your choice (brown rice pasta suggested)
2 cups of brown rice
1 cup of dried white beans or 1 can of white beans
4 cups of Quinoa
5 chicken Breasts bone in (organic, pasture raised if possible)
1 dozen eggs
16 oz container of feta cheese
1 cup of raw sunflower seeds
1 cup of cranberries
2 bunches of kale
2 oranges
6 lemons
fresh chives
2 heads of cauliflower
2 heads of broccoli
2 Heads of Romaine Lettuce
1 bag or container of arugula
1 bunch of grapes
package of already peeled garlic cloves
1 red pepper
1 orange pepper
1 yellow pepper
2 avocados
7 large yellow onions
5 portobello mushrooms
2 zucchini
3 packages pre cut butternut squash
3 bags of frozen chopped spinach
1 bag of shredded carrots
1 container of assorted tomatoes
18 cups of vegetable stock
Kelp flakes (can be found in the asian section at Whole Foods)
apple cider vinegar
cold pressed virgin olive oil
Braggs Amino Acids (can be found near the Asian section in your store)
Dijon Mustard
creme fraiche
1 container of rice milk
raw honeycreme fraiche
1 container of rice milk
kombu (a sea vegetable that is found in the Asian section in your store)
dried italian spices
garlic powder
paprika
dried thyme
fresh or dried dill
RECIPESfresh or dried dill
MONDAY - Butternut Squash Soup with Cranberry, Quinoa, and Kale Salad
Cranberry, Quinoa, Kale Salad * 1 cup of the quinoa is for Thursdays dinner
3 cups of quinoa
1 bunch of kale
1 cup of sunflower seeds
1 cup cranberries
Boil 4 cups of water and add the quinoa. Bring to a simmer and cook for 20 minutes or until water is absorbed. While the quinoa is cooking, remove leaves of kale from stem and rip into tiny pieces. It is very important that the kale is torn into bite sized pieces and massaged, otherwise the raw kale can be difficult to chew. Put the kale at the bottom of a bowl and pour the hot quinoa directly onto the kale which will slightly wilt the kale. Add the cranberries and sunflower seeds and mix together.
Orange Vinagarette
2 oranges
1 lemon
2 tablespoons of honey
1/3 cup of olive oil
1/3 cup of apple cider vinegar
Combine the juice of two oranges, the juice of 1 lemon, 2 tablespoons of honey, the olive oil and the apple cider vinegar. Mix together and pour over the quinoa dish.
Butternut Squash Soup
3 packages of Butternut Squash
1 onion
5 cloves of garlic
12 cups of vegetable stock
fresh chives
creme fraiche (optional)
Lightly coat a soup pot with olive oil and add the chopped garlic cloves and onion. Cook at a medium temperature until onions are translucent and the garlic has softened. Add the butternut squash and vegetable stock. Bring to a boil and then lower to simmer and cover for 20 - 30 minutes. Remove soup from stove and let cool. Once soup has cooled blend soup with a cuisinart or with a hand held immersion blender. The soup should have a smooth consistency. Serve with a drop of creme fraiche and a sprinkle of chives.
TUESDAY- Pasta Primavera and Vegan Ceasar Salad
Pasta Primavera
1 bag of pasta
3 portobello mushrooms
2 heads of broccoli
1 bag of frozen chopped spinach
1 onion
2 zucchini
6 garlic cloves
1 bag of shredded carrots
1 container of assorted tomatoes
olive oil to taste
4 cups of vegetable stock
Lightly cook the pasta in water until it is al dente and put to the side. Lightly coat a pan with olive oil and cook the garlic cloves and onion on medium heat until they are softened. Add all the vegetables and the vegetable stock. Cover with a pot lid if possible (the pan does not need to be completely covered, you can also use tin foil). Simmer the vegetables until they are cooked. The vegetables should still be firm. This should only take about 5 minutes. Add the pasta to the vegetables. Let the pasta and vegetables sit for a few minutes so the pasta soaks up the flavor of the vegetable stock. Lightly drizzle olive to taste.
Vegan Ceasar salad *1/2 the salad dressing is for Wednesday night
3/4 cup dijon mustard
two lemons
1/2 cup Braggs Amino Acid
1/2 cup olive oil
1 head of romaine lettuce
Kelp flakes
1 avocado
Combine the mustard, braggs amino acid, and olive oil. Mix well and add the juice of two lemons. Chop the romaine lettuce and coat with dressing. Chop the avocado and add to salad. Sprinkle the salad with a liberal amount of Kelp flakes.
WEDNESDAY- White Bean Polenta Coins with Sauteed Vegetables and Vegan Ceasar Salad
White Bean Polenta Coins with Sauteed Vegetables
1 roll of polenta
1 onion
1 red pepper
1 yellow pepper
1 orange pepper
10 cloves of garlic
2 portobello mushrooms
1 lemon
1 cup of uncooked white beans or 1 can white beans
1/4 cup olive oil + drizzle for pan
1/4 cup rice milk
1 piece of kombu
Slice the polenta roll. Each slice should be approximately 1/2 inch. Lay the sliced polenta flat on a baking sheet and put aside. Wrap the garlic in tin foil and drizzle with olive oil. Roast in the oven at 350 degrees for 30 minutes until garlic is soft. Coat a saute pan with olive oil and add the sliced onion, red pepper, yellow pepper, orange pepper, and 2 portobello mushrooms. Cook on a medium heat until the vegetables are slightly softened but al dente, this should take about 10 minutes. If you are using dried white beans boil 2 cups of water and add the beans, cook on a simmer until the beans are soft, approximately 45 minutes. If the beans have not been soaked you will need more water. It is ideal to soak your beans in water the night before you will be cooking them. If cooking dried beans, it is better to have too much water and then drain the beans once they are cooked. For additional nutrients and minerals, add a piece of kombu (a sea vegetable found in the asian section of your grocery.) Place your beans in a food processor and add the 1/4 cup of olive oil, 1/4 cup of rice milk, and roasted garlic. Blend until smooth. Place a spoonful of the white bean puree on each slice of polenta. Pour the vegetable mixture over the polenta coins and bake the dish for 15 minutes at 350.
Vegan Ceasar salad Follow the directions from Tuesday night
3/4 cup dijon mustard
two lemons
1/2 cup Braggs Amino Acid
1/2 cup olive oil
1 head of romaine lettuce
Kelp flakes
1 avocado
THURSDAY- Spinach Feta Pie with Quinoa and Arugula Salad
Spinach Feta Pie * Two of the onions are for the rice on Friday night
2 - 16 oz bags of frozen chopped spinach
4 onions
2 cloves of garlic
12 eggs
16 oz container of feta cheese
2 tablespoons of fresh or dried dill
Olive oil
2 cups of vegetable stock
Pre heat the oven to 425. Finely chop the garlic and onions. Lightly coat a saute pan with olive oil and saute the chopped onions and chopped garlic on medium heat until soft. Add the vegetable stock and let simmer until all the vegetable stock has been absorbed or cooked off. Let the frozen spinach defrost in a bowl. Add the cooked garlic and onions to the spinach and mix. In a separate bowl mix the eggs and then combine with spinach. Add the feta cheese and dill. Mix everything together and then pour into a baking dish. Bake on 425 for 40 minutes or until the top of the spinach pie is browned. This can be served cold or warm and even makes a great breakfast.
Quinoa and Arugula Salad
1 container of arugula
1 bunch of grapes
1 lemon
2 Tablespoons of olive oil
1 cup of quinoa
Place the arugula in a salad bowl. Cut the grapes in half and add to the arugula. Mix in the quinoa and add the olive oil. Zest the lemon into the salad and also squeeze the juice of the lemon over the arugula.
FRIDAY - Baked Chicken with Smashed Cauliflower and Kale Brown rice
Baked Chicken
5 bone-in chicken breasts
garlic powder
paprika
dried thyme
1 lemon
Pre heat the oven to 425. Place the chicken in a baking dish. Sprinkle liberal amounts of garlic powder, paprika, and thyme on the chicken. Slice the lemon into 5 thin slices and place a piece of lemon on each piece of chicken. Bake in the oven at 425 for 1/2 hour.
Smashed Cauliflower
2 heads of cauliflower
2 cups rice milk
10 cloves of roasted garlic
3 tablespoons of olive oil
Pre heat oven to 425. Place 10 garlic cloves in tinfoil and add 3 Tablespoons of olive oil. Close up the tinfoil around the garlic and olive oil. Place in oven and roast on 425 for 25 minutes or until garlic is softened. Cut the stems off of the cauliflower and steam the cauliflower until soft, this should take about 10 minutes. Place the cauliflower in a cuisinart, add the 2 cups of rice milk and the roasted garlic cloves plus the oil the garlic roasted in. Blend ingredients until it is a smooth, mashed potato like consistency.
Kale and Brown Rice
2 onions
2 cups of brown rice
4 cups of water
1 bunch of Kale
1 piece of kombu
Boil 4 cups of water. Add the rice, reduce to a simmer and cover for 45 minutes or until all the water is absorbed. Add the kombu to the rice while cooking for extra nutrients and minerals. Finely chop the kale and place it in a bowl. Once the rice is cooked, pour the hot rice over the kale to wilt it. Mix the greens and rice together. Add the sauteed onions from Thursday night or saute two onions and add them to the mixture.
SHOPPING SHOULD BE IN YOUR CALENDAR
Just like you schedule a meeting or a Dr. appointment, schedule your shopping time. That's right, take out your little smart phone and schedule when you plan to do your main shopping trip for the week and when you will do your fill in shopping. I recommend Sundays for your main shopping trip because for most people, Sundays have a little more flexibility than other days and that way you set yourself up for a successful week of cooking. When you go shopping, bring your list. Trust me, you won't remember everything. Without your list, you know you will spend more time trying to remember what it is you are supposed to buy, and then you will forget something anyway and have to make a second trip to the store. I have made this mistake many times and it is so frustrating. Once you schedule your shopping trip, stick to it.
SCHEDULE YOUR COOKING AND PREPARATION TIME
Preparation is the key. Organize yourself, look at what your days look like, and schedule when you plan to cook. Don't keep waiting for a free moment because that free moment will never come. That's the thing about real life, it gets busy. Everyone's days look different. We come in all different variations. Whether you are single, married, have children, don't have children, work full time out of the house, work full time in the house, or work part time, your days are full. Let's not be judgemental as to whose day is busier, rather, let's find encouragement in knowing that no matter what path you are on right now, everyone in today's society is overtaxed and doesn't seem to have enough time in the day. Regardless of what your typical day looks like, take the time to analyze your own day and figure out when you can squeeze in the cooking.
For instance, I do most of my cooking on Sunday afternoons and evenings, and during the week between 2:00 and 3:00 in the afternoon. I enjoy cooking and preparing on Sunday because it gets me out of having to watch football :). I choose the 1 hour window between 2:00 and 3:00 during the week because at that point I have finished my morning workout, my meetings, my clients and any additional food shopping I needed to do. 2:00 is also right after I pick up my pre-schooler but right before I pick up my two elementary school kids. I know that between the hours of 3:00 and 6:00 there will be absolutely no cooking going on in my house. Instead I am chauffeuring the kids to their activities, helping them with their homework (which no one tells you is actually the parents' homework), bathing the kids, and trying to keep myself sane. If I did not take the time to reflect on my days and schedule that cooking time, 6:00 would arrive with no dinner prepared and I would immediately pick up the phone and order in pizza.
When are your free moments? Maybe you work full time and can't imagine starting to cook when you arrive home. If that is you, preparing in advance becomes even more important. Maybe the only time you have to cook is over the weekend and so you prepare everything in advance and freeze certain things. You can also consider cooking or preparing in the morning. Chop all the vegetables you need first thing in the morning so they are all ready for later in the day. Only you can figure out when to make time, but I believe that saying there is no time for cooking is just not true. There is always time for the things we make a priority in our life. Make cooking a priority for you and your loved ones.
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