Greek plain yogurt with berries

Apple w/ nut butter

Open faced veggie sandwich

Hummus with veggies
Lemony salmon with broccoli and tomatoes

Eggs with salsa and beans
Greek yogurt
Rainbow salad w/mixed greens, chicken and buttermilk dressing
Old Bay popcorn with super seeds
Whole wheat Penne with chicken
Blueberry oat parfait

String cheese

Super green salad with chicken and Parmesan

hummus with veggies

Spiced lentils, roasted green beans with quinoa
Greek yogurt with berries
Boiled egg

Wild rice bowl with egg

Sweet potato strips

Spicy shrimp and quinoa bowl
Peach smoothie

Veggies and string cheese

Salmon power bowl

Veggie rolls with nut butter

Cauliflower pizza Margarita
Oatmeal, apples, walnuts
Veggies and nut butter

Salad in a jar

Frozen grapes with Greek yogurt
Mustard and quinoa crust salmon with cauliflower rice

3-month Pantry
Shopping list

Spinach, frozen fruit, banana, protein powder, artichoke hearts (water packed), black beans, flax seed, healthy crackers (seed based or nut based), brown rice, bulgar, capers, chia seeds, chick peas, tomatoes, lemons, lentils (dried green), mustard seeds, nut butters (peanut, almond), slivered almonds, brazil nuts, walnuts, oil packed tuna, Kalamata olives, whole wheat spaghetti, Penne, Rigatoni, popcorn kernels, quinoa, rolled oats, homemade salsa, roasted red peppers, seseme seeds (white), sunflower seeds, tomato sauce, vanilla, vegetable broth, whole grain bread, whole wheat couscous, whole wheat panko, wild rice

Apples,celery, granola bars, bread, tuna, mayo

Shopping list

 Item                                             # of pkg            Pkg. size                           Amount Needed

Chicken Katsu Don

4 Boneless Chicken Breasts or Thighs
3 tablespoons Flour
5 whole Eggs; beaten
2 cups Panko/Breadcrumbs
Oil for Frying
1 tablespoon sugar
1/4 cup Mirin (or Sweet Sake); 2 fl oz
1/4 cup Soy Sauce; 2 fl oz
1/2 cup Dash (or Soup Stock); 4 fl oz
1 large Onion; sliced
1 tablespoon Sesame Oil
Steamed Rice; enough for 4 servings or to your preference
Dried Seaweed; thinly sliced (optional)
Scallions; chopped (optional)

To make the Chicken Katsu; pound the cutlet and sprinkle with black pepper; roll in flour, then egg, and in breadcrumbs. Deep-fry cutlets and once cooked, remove and drain excess oil on paper towel. Slice Chicken Katsu into 3/4 inch strips while still hot.
In a deep pan, stir-fry onion slices in sesame oil until they become translucent. In a separate bowl, combine Sake, Mirin, sugar, soy sauce and Dashi; set aside. Once the onions are translucent; pour the Sake, Mirin, sugar, soy sauce, Dashi mixture into the pan and bring to a boil.
Once boiled, lower the heat to medium and add the Chicken Katsu pieces into the pan; arranging each piece about 1 cm apart. Pour the well-beaten eggs into the pan; making sure the eggs fill the spaces between the pork cuts. Cover and cook on a medium for a few minute until the eggs are just cooked.
Fill each bowl with steamed rice and top with Chicken Katsu and egg. Garnish with chopped scallions and thinly sliced seaweed and serve warm.
Christy’s home-made granola
Mix together in a large bowl and set aside:
5 c. oats
1 c. malted milk powder or protein powder
1 c. coconut flakes
1 c. whole roasted almonds
1 c. pecan pieces
1 c. dried cherries and/or Craisins
1 c. dried apricots, diced
1/2 c. pepita or pumpkin seeds
1/2 c. roasted sunflower seeds (I didn’t have these so I didn’t use them)
1/4 c. flax seeds
Then mix in a saucepan:
1/4 c. packed brown sugar
1/2 c. coconut oil
1 c. honey
1 tsp. salt
2 tsp. vanilla
1 tsp. cinnamon
Heat until sugars are well dissolved but not boiling:
Pour wet into dry ingredients and stir well.
Spread out on a cookie sheet and bake at 325 for 12 minutes.
Remove from oven, flip over by sections and bake for 10 more minutes.
Let it cool completely before removing from pan.
Store in air-tight container.  We didn’t refrigerate ours.
Serve with berries and yogurt…
…or just plain (that’s how I like it). 

Easter Lentil Filling for Pita Bread
Cook 1 lb of lentils in boiling water until soft (45 min or so?); rinse, drain, set aside.
1 onion, chopped
1/2 bell pepper (if you have one, any color), chopped
1 T. olive oil
2-3 T. minced garlic
2 (15-ounce) cans of tomato sauce
1 c. water
3 T. apple cider vinegar
3 T. soy sauce
2 1/2 t. chili powder
2 1/2 T. ground cumin
1 T. salt
2 t. cinnamon
1/4 C. honey

Saute onion and bell pepper in olive oil; then add garlic.  Add tomato sauce, water, vinegar, and soy sauce and mix.  Add all the spices.  Bring to a gentle boil and then turn down the heat and let simmer for awhile. Add lentils back in.  You may want to add more spices or vinegar at that point.
Simmer and let thicken to the consistency of sloppy joe mix.  Serve as a filling in pita bread.

1 cup raw unsalted sunflower seeds
1 cup raw unsalted pumpkin seeds
1 cup raw unsalted almonds
(adjust to your taste - some people like to use the salted variety for one of the kinds of nuts/seeds)
1 cup craisins (can use strawberry or cherry flavored craisins)
1 cup semi-sweet chocolate chips

Mix together.

Chewy No-Bake Granola Bars
Makes 24 bars (9″x13″ pan)
  • 2 ½ cups Rice Krispies (if you want to make these healthier, you can use plain puffed rice cereal)
  • 1 ¾ cups quick oats (regular rolled oats work too)
  • ¼ cup wheat germ (or ground flax seed, wheat bran, or additional oats)
  • ½ cup additional mix-in ingredients, optional (i.e. shredded coconut, chopped nuts, raisins or other dried fruit, sesame or sunflower seeds, etc.)
  • ½ cup honey
  • ½ cup brown sugar
  • ¼ teaspoon salt
  • 2/3 cup peanut butter  m b
  • 1 teaspoon vanilla extract
  • ½ cup chocolate chips
  • Combine first 4 dry ingredients in a bowl.
  • In a saucepan, mix the honey, brown sugar and salt. Over medium-low heat, stir until the mixture comes to a complete boil for 30-60 seconds.
  • Remove from heat and stir in the peanut butter and vanilla until smooth.
  • Pour over the dry ingredients and mix well.
  • Let cool for 5-10 minutes before mixing in the chocolate chips.
  • Press into a greased 9×13 pan and let cool before cutting into bars.

These freeze well!!

Avocado Salsa

From Shauna Stout
2-3 tomatoes
3 avocados, diced
1 can olives, sliced
1 4oz. can minced green chilies
4-6 green onions, sliced
1 tsp. garlic salt
2 Tbsp. extra virgin olive oil
1 ½ Tbsp. red  wine vinegar

Mix first five ingredients.  Mix last three ingredients for dressing.  Mix all together.  Put the avocado pit in the bowl with the dip (it keeps the avocado from turning brown).  Serve with tortilla chips.


Zucchini and summer squash are so abundant in the summer months. This simple pasta is
like a lighter, brighter fettuccine Alfredo. It also comes together in no time—the veggies will be
ready by the time your pasta is cooked. 

$3 .50 t o ta l
$1.17 / s e r v i n g
½ lb fettuccine
4 tbsp butter
4 cloves garlic, finely chopped
½ tsp chili flakes
2 small zucchini, finely diced
1 lemon, zested
¼ cup cream
½ cup Parmesan, grated
salt and pepper
basil, finely
chopped (optional)

Bring a pot of water to boil over high heat. Saltthe water liberally. This is how pasta gets salted, so don’t be shy! Most won’t end up in the pasta. Cook the pasta according to the package directions. I prefer my pasta with some bite, so I drain the pasta just before it’s finished so it doesn’t get mushy when I add it to the vegetable pan to cook slightly more. Meanwhile, melt a tablespoon of butter in a pan on medium heat. Add the garlic and chili flakes. Let them sizzle for 30 seconds to a minute, then add the zucchini. Stir the vegetables to
coat them. Cook for 5 to 7 minutes, stirring occasionally, until some of the water has cooked off and the veggies are tender when stabbed with a fork. Young summer zucchini doesn't need much cooking. Add the lemon zest. Stir! Drain the cooked fettuccine and add it to the zucchini pan along with the rest of the butter,
the cream, and most of the Romano cheese. Toss the fettuccine around the pan to get everything mixed. Add salt to taste and lots of freshly ground pepper. Top with a bit more cheese and serve immediately.

Taken from the Good and Cheap cookbook by Leanne Brown

Cauliflower Cheese

head cauliflower, cut into bite-sized florets
tsp salt
tbsp butter
cloves garlic, finely chopped
½ tsp chili flakes
bay leaf
tbsp all-purpose flour
1½ cups milk
oz sharp cheddar, grated
salt and pepper
a d d i t i o n s
tbsp Dijon mustard
scallions, finely chopped
1 Lemon, zested
tsp smoked paprika
½ tsp thyme

Set the oven to 400 F.

Bring a large pot of water to boil over high heat. Add the salt and the cauliflower, 
then leave it for 4 minutes. Meanwhile, butter a baking dish large enough to
comfortably fit all the cauliflower. I usually use a pie dish. Drain the water from 
the cauliflower and pour it into the baking dish.

To make the sauce, melt the butter in a saucepan on medium heat. Add the garlic, 
chili flakes, and bay leaf, then cook for about 1 minute. Add the flour and stir
quickly. The flour-butter mixture is called a roux. You want the roux to get just a 
little brown; this will probably take another minute. Slowly add the milk to
the pot, stirring all the while to incorporate the roux.

Bring the sauce to a boil, stirring every now and then to make sure the sauce 
doesn’t get scorched on the bottom. Once it comes to a boil, turn off the heat and 
stir in the cheese. Drop in any additions at this point. Taste the sauce and add salt 
and pepper as needed. You should have a creamy, smooth, savory sauce.

Pour the sauce over the cauliflower. Place the dish in the oven for 40 minutes, or 
until the top is brown and bubbly. You can also add some breadcrumbs to the top
of the dish before baking if you like extra crunch. Enjoy with a green salad. 
I also like mine with salsa.
Lightly Curried
Cornmeal Crusted Veggies

These are kind of like having veggie french fries. The cornmeal makes them super
crunchy, and they’re great with a dipping sauce. Might I suggest peanut sauce?

This breading process can be done with almost any vegetable; some of my favorites 
include zucchini wedges, green peppers, and cooked winter squash. It’s sort of like 
fried green tomatoes or okra, but this baked version skips the expense and mess of 
the oil, yet keeps the crunch.

 ½ lb green beans, stems cut off
 ½ cup all-purpose flour
 2 eggs
 ¼ cup milk
 1 cup cornmeal
 1 tsp salt
 1 tsp black pepper
 1 tsp paprika
 ½ tsp garlic powder
a l t e r n a t i v e s
 green pepper sticks
 winter squash
 cauliflower florets

 broccoli florets
 carrot sticks.  Heat the oven to 450 F.
Set up your breading station! On one plate, spread out the flour.
Crack both eggs into a bowl, add the milk, and mix lightly with
a fork. On another plate, spread the cornmeal, salt, black pepper,
paprika, and garlic powder. Mix the plate with your fingers.
Spread a small amount of oil or butter across a baking sheet.
A few at a time, take the green beans and dredge them in the
flour. Next, transfer the flour-covered beans to the egg mixture.
Cover the beans lightly with egg mixture, being careful to
shake off any excess egg. Then transfer to the cornmeal mixture
and coat them evenly.
Carefully spread the crusted green beans onto the baking sheet.
Repeat until you've done them all. If you run out of any of the
three mixtures, just mix up a bit more.
Bake for 10 to 15 minutes, until golden and crispy. Enjoy
I like to serve these with all
kinds of toppings, usually
leftovers from other meals. Give
it a try—fill them with a bit of
roast chicken, beans and cheese,
corn and tomatoes, whatever
you have around. This can be
a great meal for one or a fun
experience with a group.

 4 large sweet potatoes
 salt and pepper
 ¼ cup sour cream
 ½ bunch scallions, finely chopped
Turn the oven to 400 F. Wash
and scrub your sweet potatoes
and stab them a few times with
a fork. Place them on a baking
sheet and slide it into the oven.
Let them bake for 60 to 75
minutes. Because the sizes of
sweet potatoes differ greatly,
check them after an hour by
stabbing them with a long
knife. If there’s no resistance,

they’re ready. If not, give them
extra time.
Hold the
f o r f o u r
Much as I love this quiche hot, I like
it even better cold out of the fridge the
next day. It makes a great fast breakfast
or lunch. The quiche in the picture
uses broccoli, but you can make it with
pretty much any kind of vegetable.
Some of my favorites are roasted green
chilies and cheddar, winter squash with
goat cheese, zucchini and tomato, or
spinach and olive.
 1 tbsp butter
 1 large onion, sliced into half moons
 3-4 cups chopped vegetables
 8 eggs
 1 cup milk
 1 cup cheese
 1 tsp salt
 black pepper, freshly ground
Set the oven to 400 F.
There are two ways to make this quiche. If you have a
cast-iron or other oven-proof skillet, you can make the
quiche right in the skillet. This cuts down on dishes.
Otherwise, start with a regular skillet and later transfer
everything to a pie plate to bake.
Melt the butter in a skillet over medium heat. Add your
onion slices and sprinkle a bit of salt and pepper over
them. Cook the onions until they are golden brown
and starting to caramelize. If your pan is oven-proof,
simply remove it from the heat and spread the onions
evenly across the bottom. Otherwise, butter a pie plate
and scoop the onions into it, creating an even layer on
the bottom. The onions add a crust-like texture and a
bit of crunch.
A note on vegetables: For things like broccoli, cauliflower
or winter squash, I suggest steaming or cooking them
before adding them to the quiche to ensure they’ll be

fully cooked. For tomatoes, zucchini, spinach or any
other quick-cooking vegetable, just use them fresh.
Spread the vegetables evenly overtop of the onions. The
dish or pan should look fairly full.
In a bowl, use a fork to lightly beat the eggs with the
milk, cheese, salt, and pepper, just enough to break up
the yolks and whites. This is a savory custard mixture.
Pour the custard over the vegetables and onions and
enjoy watching it fill in all the free spaces.
Bake the quiche in the oven for 1 hour. Once the surface
is lightly brown all the way across, it’s fully cooked.
Let the quiche cool for about 20 minutes, then slice into
wedges and serve with a side salad

Let cool for 15 minutes. Make
a long cut along the top of each
potato and open them gently,
beating with a fork to fluff up
the soft, orange middle.
Sprinkle salt and pepper on
each potato and serve. Let each
person add sour cream and
scallions (or more salt and pepper to taste.)

Broccoli Rabe and
Mozzarella Calzones
m a k e s f o u r c a l z o n e s
Calzones are pizza in a slightly
different form—a form that lets
you get stuff in more filling
without weighing down the
crust. Broccoli rabe is great, but
you can use any bitter green,
or even broccoli or cauliflower.
You’ll love these crusty pockets
full of oozy goodness!
 pizza dough (p. 105)
 1 tbsp olive oil
 1 large bunch broccoli rabe, chopped
 4 cloves garlic, finely chopped
 1 tsp chili flakes
Koni’s Tortilla Soup (Saren Loosli)

1 lb. boneless, skinless frozen chicken breasts   (they can be frozen or thawed - works either way - just cooks a little faster if they're thawed)

2 cans corn (or 1-2 cups frozen corn)

1 large onion, chopped

2 garlic cloves, crushed  c4 cups chicken broth

1 can petite-diced tomatoes

2 cans black beans (drained)

1 can Rotel diced tomatoes and green chilis (or substitute one cup of salsa if you like)

1 t Lawry’s seasoned salt

2 t ground cumin

1 t chili powder

1/8 t cayenne pepper

1/8 t ground black pepper

1 bay leaf

Combine all ingredients above in slow cooker. Cover and cook on high for 6 hours. Shred chicken towards the end of the cooking time (use two forks and it should just fall apart). Discard bay leaf.

Serve with cheese, lime wedges, diced avacado, tortilla chips, chopped green onions, and sour cream as topping options.

Serves 8-10
 2 anchovies, finely chopped (optional)
 salt and pepper
 2 cups grated mozzarella cheese
Turn the oven on to 500 F (or as hot as your
oven gets). Sprinkle a small amount of flour or
cornmeal over a baking sheet and set aside.
Place a large pan on medium heat and add the
olive oil. Once the oil is hot, add the tough
stem ends of the broccoli rabe and cook for 2
minutes. Next, add the rest of the broccoli rabe,
including the leafy parts, along with the garlic,
chili flakes, and anchovies. Give the ingredients
a stir and let it cook for about 5 minutes,
stirring occasionally. Add salt and pepper to
taste. The broccoli rabe is done when the stems
are tender. Set the filling aside.
Divide the pizza dough into 4 equal pieces.
Sprinkle flour over the counter top and place one
of the four pieces of dough on it. Using your
hands or a rolling pin, roll out the dough as
you would for pizza (p. 62).
Roll the dough out quite thin. Pile ¼ of your
broccoli rabe mixture and ½ cup of mozzarella
onto one side of the circle, leaving a lip around
the edge.
Gather up the half of the dough that isn’t
weighed down with filling and fold it over top.
Pinch the edges of the dough together to create
a half-moon shape. Place it carefully on the
prepared baking sheet and repeat until you have
four calzones.
Bake for 6 to 8 minutes or until the calzones are
golden-brown on the outside. Be careful when

you bite into them—they’ll be hot!

Enjoy with a green salad. I also like mine with salsa. ½ cup polenta or cornmeal
 2 cups water
 ½ tsp salt
 1 tbsp olive oil
 4 cups broccoli rabe, roughly chopped
 3 cloves garlic, finely chopped
 1 anchovy finely chopped
 ½ tsp chili flakes (or fresh chili)
 2 eggs
 Romano or Parmesan, freshly grated
 salt and pepper
Bring the water and salt to a boil in a medium-sized
pot, then turn the heat down to low and slowly pour in
the polenta while stirring briskly with a wooden spoon.
Stirring while pouring is a crucial to keep the polenta
creamy and smooth—no lumps! Once the cornmeal
becomes smooth and a little thicker, place the lid on the
pot with the spoon still in it so that steam can escape.
Let the polenta cook while you prepare the rest of the
meal, checking in occasionally to give it a stir. The total
cooking time should be about 25 to 30 minutes, but if
you’re in a rush, you can eat it after 15.
Meanwhile, chop the broccoli rabe, garlic, and anchovy.
Set them aside. Add a bit of olive oil or butter to a pan
on medium heat. Let the pan heat up until it sizzles
when you flick it with water. Add the garlic, anchovy,
and chili flakes. Let them cook until you can smell it,
about 1 minute. Add the broccoli rabe and toss it around
with a spoon or tongs, or just swirl the pan to coat the
rabe with the garlic mixture. Let everything cook for 3
to 5 minutes, until the rabe is tender. Remove the pan
from the heat and move its contents to a bowl to wait
for the polenta and eggs.
When the polenta is about 2 minutes from done, start
with the eggs. Wipe the pan quickly with a cloth, then
put it back on medium heat. Splash a bit more olive oil
in the pan and wait for it to get hot. Crack the two eggs
into the pan and cover with a lid. This will steam them,
making sunny-side-up eggs with fully cooked whites.
Scoop the polenta into a pair of bowls. Add some
Romano and lots of salt and pepper. Layer about half
the vegetables over the polenta.
Once the whites of the eggs are cooked, remove them
from the pan with a spatula and lay them over
the polenta and vegetables. Top with the rest of the
vegetables and further sprinklings of cheese.
Polenta plus vegetable plus egg equals
satisfying and delicious. You can
also add a can of corn to the polenta
for deep, rich, corny flavor. Or go a
little different by adding frozen peas,
scallions, olives, or (my favorite)
green chilies to the polenta. Or skip
the Romano and add ¼ cup of grated

cheddar to the polenta.

Lightly Curried Butternut Squash Soup 

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