Menu Planning
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Let’s Supper: 7th Edition!

Fall is officially here and so comes the soups back into the mix.  Add in a Spanish egg dish, a good shrimp stir fry, an interesting Thai, gluten-free option, and the week is complete. *Note: All recipes serve 4.

 

Supper 1:

Bison & Black Bean Chili

Heat a large soup pot over medium-high heat. Add 2 tablespoons of coconut oil followed by 1 pound of ground bison (substitute high quality, grass-fed beef for bison if desired). Add 1 large, diced sweet potato and 1 large, diced onion to pot and cook for 5 minutes. Add 2 tablespoons garlic, 3 tablespoons chili powder, 1 tablespoon cumin, 1 teaspoon of cayenne (optional for heat), salt, and pepper to taste. Stir to incorporate into mixture. Add 3 cups water (or beef stock) and cover for 10 – 12 minutes or until potatoes are tender. Uncover and add 2 15-oz cartons black beans, 1 carton diced tomatoes, and juice of 1 lime. Increase heat to return to simmer for 5 minutes. To serve, scoop into bowls and top with cilantro and shredded cheddar cheese.

Supper 2:

Mushroom Tortilla with Arugula Salad

Prep 8 eggs by beating for 1 – 2 minutes and season with salt and pepper. Set eggs aside. In large saucepan, heat 4 tablespoons of olive oil. Add ½ diced red onion and a pinch of salt and pepper. Cook over medium heat for approximately 5 minutes. Add mushrooms and season again. Cook for 6 – 8 minutes before adding ¼ cup chopped parsley. Pour eggs into the skillet, gently stirring until edges are set. Place large plate over the top of the mixture, flip tortilla onto plate and slide tortilla back into skillet. Cook for 2 minutes longer. Slide out of pan with option to drizzle tortilla with olive oil. Serve with arugula salad dressed with 2 tablespoons of olive oil, juice of 1 lemon, Parmesan cheese, salt, and pepper.

 Supper 3:

Spicy Shrimp, Pepper, & Quinoa Stir fry

Let’s spice up the week night with this easy but comforting recipe: https://mcsavage.com/2015/09/10/spicy-shrimp-pepper-quinoa-stirfry/

Supper 4:

Thai Spaghetti Squash with Pork Medallions

Preheat oven to 350 degrees. Half 1 large spaghetti squash, scoop out seeds, and place on baking sheet. Roast for 45 minutes. Take out halfway through, drizzle with olive oil, salt, and pepper. Season 1 small pork tenderloin with salt, pepper, and olive oil. Roast for 25 to 30 minutes or until center is pink. To make sauce, combine the following ingredients in small sauce pan: 1 can culinary coconut milk, 2/3 cup peanut butter, 1 tablespoon Stevia, ¼ cup water, 2 tablespoons tamari sauce or soy sauce, 2 tablespoons apple cider vinegar, 2 teaspoons sesame oil, 2 teaspoons red curry paste, and 1 tablespoon of garlic. Remove squash from the oven and scrape out strands with fork. Remove excess water if needed. In large bowl, combine squash strands, ¼ cup peanut sauce, and chopped parsley. Cut pork tenderloin into small 1 – 2 inch medallions. Place a serving of squash on plate, 2 – 3 pork medallions, crushed peanuts, and chopped parsley to serve.

 

Grocery List:

Produce:

1 large sweet potato (or 2 small)

2 Onion, yellow

Garlic cloves

1 lime

1 lemon (Meyer lemon, if available)

1 small red onion

1 pound cremini mushrooms

3 bell peppers (differing colors)

1 bunch scallions, sliced

1 medium spaghetti squash

Fresh herbs: cilantro, parsley

 

Protein:

1 package of spicy Andouille turkey or chicken sausage (nitrate, preservative free)

1 small pork tenderloin, or 4 small pork chops

 

Cold/Diary:

1 carton of eggs (pasture raised, organic)

Butter (unsalted, grass-fed)

Block Parmesan cheese

 

Pantry:

Coconut Oil, expeller pressed

Extra-virgin olive oil

2 cartons black beans

1 carton diced tomatoes

1 cup dry quinoa (any type will work)

2 cups chicken broth (no or low sodium)

2 tablespoons crushed peanuts

1 carton of culinary coconut milk

Peanut butter (natural, no sugar added)

Stevia

Tamari sauce (or soy sauce, low sodium)

Apple cider vinegar

Sesame oil

Red curry paste

Dried herbs: Chili powder, cumin, cayenne, oregano

 

 

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