Menu Planning
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Let’s Supper!

Eating a home-cooked, balanced plate on most nights of the week is the BEST way to control what goes into your body and what “mystery” food additives stay out.  It is also an amazing way to restore your soul and spirit at the end of a long day with good and healthy food with loved ones.  The following recipes are meant to be simple, tasty, and balanced. (No culinary schooling required.) For easy shopping, see the grocery list at the bottom!  *Note: All recipes serve 4.

 Supper 1:

Spring Tortilla Espanola

See my post Spring Tortilla Espanola for this egg and potato recipe!

Supper 2:

Cajun Shrimp and Sausage Skillet

Season 1 pound of medium shrimp with Old Bay seasoning and cook for 1 minute on each side in 1 tablespoon of olive oil, place on plate.  Cut up 6 oz of pre-cooked smoked sausage (nitrate, additive, preservative free) and sauté in same pan with 2 diced bell peppers, 1 medium onion diced, 1 zucchini diced, garlic for 10 minutes.  Add ¼ cup of liquid such as water or chicken stock to pan and return shrimp to pan.  Serve over ½ cup of brown rice.

 Supper 3:

Roasted Spaghetti Squash with Meat Sauce

Cut 2 whole spaghetti sauce in half, scoop out seeds, roast for 1 hour on 350 degrees.  Cooked 1 pound of protein of choice (ground chicken, turkey, beef, bison… I highly recommend bison) in pan, add all natural (preferably organic and bottled in glass jar instead of can) tomato sauce to pan and simmer with added herbs and spices of choice, add bag of spinach at the last 5 minutes of cooking.  Using a fork grate squash to make noodles.  ½ of squash is single serving with 1 cup of sauce.

Supper 4:

Simply Southern Pork

Roast a pork tenderloin (marinated in olive oil, balsamic vinegar, and other herbs), add ½ cup of smashed sweet potato topped with ½ tablespoon of butter (grass-fed) to your plate, and your choice of green vegetable such as turnip greens, brussel sprouts, asparagus, or any other green non-starchy vegetable cooked in 1 – 2 tablespoons of extra virgin olive oil. Remember to fill ½ of plate with the greens.

 

Grocery List:

Produce:

4 – 5 small Yukon gold potatoes

2 sweet potatoes

2 – 3 yellow onions

1 bunch broccoli rabe

1 bunch green onions

1 bunch parsley

2 bell peppers

1 zucchini

head of garlic

2 whole spaghetti squash

1 bag/bunch of spinach

1 bag/bunch of green vegetable (turnip greens, brussel sprouts, asparagus)

Protein:

1 pound of medium shrimp (preferably wild caught)

6 – 8 ounces of smoked or Andouille turkey or chicken sausage (nitrate, additive, preservative free)

1 pound of ground protein of choice (ground chicken, turkey, beef, bison… I highly recommend bison)

1 pork tenderloin (pasture raised, if available)

Cold/Diary:

2 cartoons of eggs (organic, pasture raised)

Butter (grass-fed)

Chedder cheese (grass-fed, if available)

Pantry:

Extra Virgin Olive Oil

Chicken Stock (unsalted)

Brown Rice

All natural tomato sauce (preferably organic and bottled in glass jar instead of can)

Salt & Pepper

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

 

 

 

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