Menu Planning, Nourish
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Let’s Supper: 2nd Edition!

The week is here again.  Let’s make suppers rock with easy and healthy meals!  *Note: All recipes serve 4.

Supper 1:

Zucchini Ribbon Pasta

Cut 2 zucchini and 2 summer squash into long thin ribbons. Cook 16 ounces of red lentil or brown rice pasta (wide noodles) in boiling water seasoned with salt and 1 tablespoon of olive oil. Heat 2 tablespoons of olive oil over medium high heat in a large skillet. Add garlic, diced onions, and a dash of red pepper flakes to the pan to cook for 5 – 8 minutes before adding in ribbons of zucchini. Add 1 – 2 tablespoons of butter (grass-fed) to pan followed by the drained pasta. (Reserve ¼ cup of cooking water to add to pan at this time.) Turn the heat down and combine noodles with ribbons gently. Season to liking and add chopped Italian parsley for a touch of freshness.

Supper 2:

Asian Turkey and Vegetable Lettuce Wraps

Prep vegetables by dicing 1 yellow onion, 1 large (or 2 small) zucchini, 1 cartoon of mushrooms, and 3 carrots into small match sticks. For extra color, slice one head of purple cabbage into thin strips and add to vegetable mixture. (For a an easy prep, visit your groceries’ salad bar to get your vegetables pre-chopped.) Heat large skillet to medium heat, add 1 pound of ground turkey (pastured raise, no hormones, no antibiotics) to pan. Allow meat to brown for 4 – 5 minutes before adding vegetables. Lightly season with salt and pepper. While the mixture is cooking, prep the Asian sauce: 2 tablespoon of apple cider vinegar, 2 tablespoons of raw honey, 2 tablespoons of tamari sauce, 2 tablespoons of hoisin sauce, 1 tablespoon of chili sauce, ½ tablespoon of ground ginger. Pour sauce over the turkey and veggie mixture, turn heat down to low, and allow to simmer for a few minutes. Cut the core out of the Napa cabbage and slowly peel each leaf off of the head. Fill each cabbage wrap with ¼ cup of filling. Enjoy!

 Supper 3:

Quinoa, Avocado, and Chickpea Salad with Rotisserie Chicken

Toss 2 cups of cooks quinoa, 1 15-ounce can of chickpeas, 1 diced avocado, 1 diced cucumber, and 1 cup halved cherry tomatoes. Drizzle 2 tablespoons of extra virgin olive oil and the juice of one lemon. Season with salt and pepper to liking. Shred one store cooked rotisserie chicken and toss with salad.  **(This recipe is curtsey of Dr. Sara Gottfried in her book The Hormone Reset Diet.)

Supper 4:

Grilled Salad with Shrimp

Fire up that grill and see my post entitled Grilled Salad with Shrimp!

 

Grocery List:

Produce:

4 Yellow onions

Garlic

4 zucchini

2 summer squash

1 cartoon (8 ounces) of mushrooms

3 carrots

1 head of purple cabbage

1 head of Napa cabbage

2 heads of romaine lettuce

3 bell peppers (any color)

1 avocado

1 cucumber

1 cup cherry tomatoes

1 lemon

Protein:

1 pound of ground turkey (pastured raise, no hormones, no antibiotics)

1 pounds of medium to large shrimp (it’s a preference thing here)

1 rotisserie store cooked rotisserie chicken (organic, if possible)

Cold/Diary:

Butter (grass-fed)

Whole fat Greek yogurt (grass fed, if possible)

Pantry:

Extra Virgin Olive Oil

Pasta: red lentil or brown rice

Apple cider vinegar

Raw honey

Tamari sauce (gluten free soy sauce)

Hoisin sauce

Salt & Pepper

Dried herbs (oregano, basil, thyme, rosemary…)

Red pepper flakes

Chipotle chili flakes

Garlic powder

1 7-ounce can of Salsa Verde

Old Bay Seasoning

Coconut Oil (expeller pressed)

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