Category: Menu Planning

Let’s Supper: 9th Edition!

Let’s Supper: 9th Edition!

mcsavage

The holiday season brings a ton of EXTRAS to the to-do list. De-stress with a comforting, nutritious, and simple meal at home.  *Note: All recipes serve 4.

Supper 1:

Squash & Sweet Potato Soup

Preheat oven to 400 degrees. Drizzle olive oil over roughly chopped butternut squash (1 – 2 pounds), 2 small sweet potatoes, and 1 yellow onion on baking sheet. Season with a tablespoon curry powder, teaspoon cinnamon, teaspoon nutmeg, salt, and pepper. Roast for 30 – 40 minutes until lightly brown and tender. Transfer veggies to deep stock pot over with 1 – 2 tablespoons butter over medium heat. Begin to mash veggies to release flavor. Add 2 cups of low sodium, veggie broth and 1 cartoon of culinary coconut cream. Allow to simmer for 5 minutes before blending with immersion blender or stand blender. Transfer back to stock pot and bring back to simmer. Option to add toasted and buttered, gluten free bread on side. (I prefer “Food for Life” flax and rice gluten free bread).

Supper 2:

Kale & Cabbage Salad with Rotisserie Chicken

In a large serving bowl, add shredded bunch of kale and 1 head of cabbage. Massage 2 tablespoons of extra virgin olive oil and a pinch of salt to greens for 2 minutes. Set aside to allow oil to soften greens. Combine 1 tablespoon apple cider vinegar, 1 tablespoon maple syrup, 1 tablespoon lemon juice, 1 teaspoon of salt and pepper in small bowl before whisking in 1 tablespoon of extra virgin olive oil. Add shredded rotisserie (organic if possible) chicken to greens with diced Fuji apples and crumbled goat cheese. Drizzle dressing over salad and toss to coat. Add salt and pepper for finishing.

 Supper 3:

Pork Chops with Roasted Carrots & Greens

Preheat oven to 400 degrees. Cut 12 carrots into 1 – 2 inch slices. Toss with 1 tablespoon olive oil, 1 tablespoon raw honey, salt, and pepper. Transfer to sheet pan and roast for 20 minutes. Season pork chops with olive oil, salt, pepper, and a sprinkle of curry powder. In cast iron skillet, cook chops for 1 – 2 minutes on each side. Place 1 pat of butter on each chop before placing in oven for 5 – 10 more minutes (depends on thickness of chop and temperature preference.) At the end of pork chop and carrot cooking, sauté 2 bags/bunches of spinach in 1 – 2 tablespoons of olive oil and chopped garlic. Season spinach with salt, pepper, and red pepper flakes. Plate pork chop, carrots, and greens as soon as spinach is wilted.

Supper 4:

Sausage and Brussel Sprouts

In a large saucepan, heat 1 tablespoon and add large diced yellow onions. Once onions are softened, add 1 package of diced chicken and apple sausage. Allow to heat through before adding 1 pound, halved Brussels sprouts. Season with salt and pepper, and stir to incorporate. Pour 2 tablespoons of apple cider vinegar and 1 cup of chicken broth to pan. Cover and allow sprouts to steam for 8 minutes or until tender. Uncover and add 2 – 3 sliced apples to pan. Stir again to combine. Once apples are tender, the dish is ready to serve.

 

Grocery List:

Produce:

1 large sweet potato (or 2 small)

1 medium butternut squash

2 onion, yellow

1 bunch lacinato kale

1 head cabbage

1 lemon

4 Fuji apples

12 carrots

2 bunches/bag spinach

Garlic

1 bunch/1 pound Brussel sprouts

 

Protein:

1 rotisserie, store bought chicken (organic is preferable)

4 small pork chops

1 package apple chicken sausage (I like Applegate brand.)

 

Cold/Diary:

Butter (unsalted, grass-fed)

1 round goat cheese (grass fed, if available)

 

Pantry:

Extra-virgin olive oil

1 carton of culinary coconut milk

Vegetable broth, low sodium

Chicken broth, low sodium

Apple cider vinegar

Maple syrup, grade A or B

Raw honey

Dried herbs: Curry powder, cinnamon, nutmeg, red pepper flakes

 

 

Let’s supper: 8th Edition!

Let’s supper: 8th Edition!

mcsavage

Creativity in quick and easy weeknight meals often gets lost. This week lets take it up a notch with interesting but delicious plates! *Note: All recipes serve 4.

 

Supper 1:

Creamy Tomato Soup

In a stock pot, heat 3 tablespoons of extra virgin olive oil (cold pressed). Add 4 chopped shallots and 2 chopped cloves of garlic. Season with salt and pepper and cook for 4 – 5 minutes over medium heat. Stir in 1/2 cup white wine while scraping bottom of pan for 2 – 3 minutes. Add 4 cups vegetable broth (low-sodium), 1 cup full-fat coconut milk, 1/2 cup sundried tomatoes, 2 teaspoons oregano, 1 teaspoon red pepper flakes. Reduce heat and allow to simmer for 30 minutes. Remove from heat and add 1 cup of basil leaves. Using a regular blender or immersion blender, blend until smooth. Add 2 teaspoons of balsamic vinegar, 1 – 2 teaspoons of maple syrup. Blend again. Serve with an extra drizzle of coconut milk and basil.

*Recipe from http://www.loveandlemons.com.  One of my fav’s! Even though these are solely vegetarians recipes, they are veggie forward (rather than grain) and easy to incorporate an animal protein if wanted.

Supper 2:

Seared Scallops with Bacon and Cabbage

Cook bacon in large stock pan. Remove bacon strips to paper-line plate and pour half of bacon droppings to grill pan or saute pan. Return stock pan to medium heat and add 1 head of sliced green cabbage and season with 1 tablespoon of dried thyme. Cook for 2 minutes before adding 1/2 cup water and cover. Cook for 5 minutes. Stir in chopped Fuji apple and 3 tablespoons of apple cider vinegar. Cook for another 5 minutes. Stir in chopped bacon and salt and pepper to taste. Turn heat on grill pan and swirl bacon drippings. Season scallops with salt and pepper. Cook 2 minutes on each side. Serve 1 1/2 cups of cabbage mixture on plate and top with scallops.

 Supper 3:

Stuffed Sweet Potatoes with Chicken

Prep 2 large sweet potatoes by covering with extra virgin olive oil, salt, and pepper. Cook potatoes in 400 degree oven for 45 minutes. Prep 2 bone in chicken breast by drizzling with olive oil and seasoning with salt and pepper. Place in oven after 10 minutes of potatoes. Cook until firm and juices run clear (approximately 35 minutes). Remove potatoes and chicken from oven and allow to cool slightly. In large saucepan, heat 2 tablespoons of olive oil over medium heat. Add 4 – 5 cups of kale and/or spinach to the pan to saute. Season with salt, pepper, and garlic powder. After wilted, remove from heat and add chucks of goat cheese to greens and shredded chicken breast. To plate, half potatoes and top with greens, goat cheese, and chicken mixture.

Supper 4:

Spanish Steak with Onions and Tomatoes

Season 1 pound sirloin steak with salt, pepper, and garlic pepper. In cast iron skillet, heat 1 tablespoon of olive oil over high heat. Cook beef for 1 – 3 minutes per side (depending on temperature of choice). Remove steak from pan and reduce heat. Add 1 tablespoon of olive oil and add 2 sliced yellow onions. Cook until tender. Add 2 sliced tomatoes to onions. Season with salt, pepper, and 2 teaspoons of cumin. Add 1/4 cup water and simmer for 5 minutes to create sauce. Slice steak and return to pan with onions and tomatoes. Add extra season if needed. Serve with 1/2 cup grain of choice such as farro or barley.

 

Grocery List:

Produce:

4 shallots

Garlic cloves

1 green cabbage

1 Fuji apple

2 large sweet potatoes

1 bunch greens: kale or spinach

2 medium yellow onions

2 medium beefsteak tomatoes

Fresh herbs: basil, dill

 

Protein:

4 slices of bacon

1 pound sea scallops

2 bone in chicken breast (organic, if possible)

1 pound sirloin steak (grass-fed)

 

Cold/Diary:

Goat cheese, soft

 

Pantry:

Extra-virgin olive oil

Dry white wine

2 cups vegetable broth (no or low sodium)

1 carton of culinary coconut milk

1 can/jar sun dried tomatoes

Balsamic vinegar

Maple syrup

Apple cider vinegar

1/2 cup grain of choice: farro, barley, brown rice

Dried herbs: oregano, red pepper flakes, thyme, garlic powder, cumin

Let’s Supper: 7th Edition!

Let’s Supper: 7th Edition!

mcsavage

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

Let’s Supper: 6th Edition!

Let’s Supper: 6th Edition!

mcsavage
After working all day, coming home and cooking is a hard ask. However, it becomes a bit easier when you have a plan. Here are four simply but delicious meal ideas and recipes. Look below for the grocery list too. Supper is served!
*Note: All recipes serve 4.

Supper 1:

Pasta with Brown Butter Sweet Potato Sauce (meat free)

Preheat oven to 450 degrees. Roast 1 large (or 2 smaller) sweet potatoes in the oven for 45 minutes to 1 hour. (Cook in microwave if low on time.) After cooked, allow potatoes to cool for easy handling. In a large saucepan, heat 3 tablespoons of butter. Allow to cook for 4 minutes over low to medium heat to slowly brown. Turn the heat down and add the flesh of the sweet potatoes.  Mash with a fork into the butter and add 1 cup of culinary coconut cream. (If you cannot find this product, you can use regular cream or whole fat Greek yogurt.) Turn heat down and allow to simmer. Season with salt, pepper, and ground sage (optional). While sauce is simmering, cook pasta of choice to package directions. While pasta is cooking add 1 bag of spinach to the pasta sauce. Once pasta is ready, add directly to sauce. Toss to coat and smile!

Supper 2:

Margarita Chicken with Asparagus

Preheat oven to 350 degrees. Cut 4 chicken breast vertically to butterfly open. Sprinkle the inner sides with salt, pepper, and Italian herb blend. Place chopped roasted red pepper, sliced mozzarella, and basil on one side of chicken. Fold the other side of the chicken over the fillings and place in a baking dish greased with olive oil. Repeat with 3 other chicken breast. Drizzle oil over top of breast and season with salt and pepper. Cook for 30 minutes or until chicken is slightly firm to the touch. Remove from the oven, add chopped asparagus to the side of the dish. Season with oil, salt, pepper and sprinkle with parmesan cheese. Cook for 10 more minutes. Remove for oven and add one slice of mozzarella chicken to each breast with a sprinkle with parmesan. Place back into the oven under the broiler.  Allow cheese to brown and bubble up (about 5 minutes). Remove from oven and serve up a slice.

 

 Supper 3:

Roasted Fish with Pepper & Corn Succotash

Check out my post on this go to fish recipe that has very few ingredients! Recipe: Roasted Fish with Pepper & Corn Succotash

Supper 4:

Asian Chopped Salad with Grilled Chicken

Combine 2 tablespoons of rice vinegar, 2 tablespoons of ground ginger, 1 tablespoon of low sodium soy sauce (or tamari for gluten free), juice of 1 small lime, and 1 tablespoon of chopped garlic. Drizzle ¼ cup extra virgin olive oil while slowly whisking into the other dressing ingredients. Set dressing aside. Chop 1 bunch of kale and place into a large bowl. Pour dressing over the kale and toss or massage into the leaves and refrigerate while grilling the chicken.  Heat grill pan or outdoor grill. Season chicken breast with salt, pepper and drizzle with olive oil. Cook for 4 – 8 minutes per side (depending on thickness). While chicken cooks, prep the other salad toppings. Chop one large carrot, bell pepper, shallot, avocado, and handful of cilantro and add all to kale. Add edamame after defrosting in boiling water for 1 – 2 minutes. Dice chicken into large chucks and toss in the salad. Season with salt and pepper if needed.

 

Grocery List:

Produce:

2 large sweet potatoes (or 3 smaller ones)

1 package of spinach

1 bunch kale

1 bunch carrots

1 bell pepper

1 bag frozen edamame

1 avocado

1 shallot

1 bunch fresh basil

1 bunch asparagus

Fresh herbs: basil, cilantro

Garlic bulb

Lime

 

Protein:

8 chicken breast (pastured raised or organic)

4 white fish fillets (grouper, sea bass, cod, etc.)

2 pound pork tenderloin

1 pound large shrimp (wild-caught)

 

Cold/Diary:

1 block of Parmesan Romano cheese

1 container of fresh mozzarella

1 cartoon of eggs (pasture raised, organic)

Butter (unsalted, grass-fed)

 

Pantry:

Extra Virgin Olive Oil

Culinary Coconut Cream

Pasta (vegetable pasta, gluten free pasta, brown rice pasta, or semolina)

Rice wine vinegar

Low-sodium soy sauce or tamari sauce

Vegetable Stock (organic, no-salt added)

Dried herbs: sage, Italian blend, garlic powder, onion powder, ginger

 

 

Complex, Natural Carbohydrates to Balance Any Meal!

Complex, Natural Carbohydrates to Balance Any Meal!

mcsavage

Balancing out the amount and TYPE of carbohydrates in your day is a real challenge. While I do not encourage a no-carbohydrate eating pattern, I do encourage a NATURAL, HIGH FIBER, and MODERATE carbohydrate eating plan. (If you need any help understanding why, check out my post Why Controlling Blood Sugar Matters.) Use the following list as a resources to gain ideas, meal plan, and shop. Remember, during a meal only fill ¼ (25%) of your plate, bowl, or  whatever with these guys.

Carbohydrate Go-To’s:

  • Sweet potatoes
  • Yams
  • Pumpkin
  • Butternut squash
  • Plantain
  • Quinoa
  • Brown rice
  • Black rice
  • Wild rice
  • Vegetable Pastas: black bean or red lentil
  • Gluten-free pastas: brown rice, quinoa
  • Lentils: red, green
  • Beans: chickpeas, cannelloni, black, pinto, kidney

For a bonus, here are some great lower glycemic fruit that fit perfectly as a snack when paired with nuts, nut butter, or cheese (raw, grass-fed cheese).

  • Blackberries
  • Cranberries
  • Lemons
  • Limes
  • Raspberries
  • Strawberries
  • Avocados
  • Coconuts
  • Olives
  • Pineapples
  • Tangerines
  • Grapefruits
  • Pomegranates
  • Blueberries
Let’s Supper!

Let’s Supper!

mcsavage

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…)

 

 

 

Let’s Supper: 5 Edition!

Let’s Supper: 5 Edition!

mcsavage

The week is here and supper needs to be made!  Here is a 4-night menu to help make your weeknight a bit more mindless. Bonus, all of these recipes are simple and clean. And why only 4 meals do you ask? Because, who do you know that is at home 5 of 5 weeknights… It just does not happen. So, let’s eat!    *Note: All recipes serve 4.

 Supper 1:

Tomato & Broccoli Rabe Carbonara

Cook 8 ounces of penne pasta (vegetable based pasta is preferred.  Try red lentil pasta by Red lentil PastaTolerant.) While pasta is cooking, add 1 tablespoon of olive oil and 1 pound of broccoli rabe to large sauté pan.  Allow to cook for 3 – 4 minutes before adding 1 tablespoon of chopped garlic and 1 pint of halved cherry tomatoes. Mix 1 large egg, ½ cup grated Parmesan cheese, salt, and pepper in small bowl.  Add cooked pasta and egg mixture to sauté pan. Toss to coat.  Option to add more grated cheese and fresh basil.

 

Supper 2:

Grouper with Roasted Corn & Peppers

Preheat oven to 450 degrees. Combine 2 chopped bell peppers, 2 cups of fresh corn kernels, 1 tablespoon of extra virgin olive oil, ½ tablespoon of dried thyme, salt, and pepper in a roasting pan. Cook for approximately 10 – 14 minutes. Season fish filets with 1 tablespoon of oil, salt, pepper, and ½ tablespoon of thyme. Remove vegetables from the oven and place fish on same roasting pan.  Cook for 12 – 15 minutes longer. How easy is that! Yum!

Supper 3:

Greek Dinner with Roasted Pork Tenderloin, Roasted Potatoes, & Salad

Start by marinating tenderloin in 1 cup extra virgin olive oil, 1 cup Greek yogurt, 1 tablespoon of garlic powder, a dash of dried oregano, rosemary, basil, salt & pepper. Marinate for over 4 hours. Preheat oven to 400 degrees. Wash potatoes and lay on roasting pan. Season with 1 tablespoon of olive oil, salt, & pepper. Roast for 30 – 45 minutes. Cut one head of romaine lettuce in small bite pieces and place in large bowl. Chop one tomato and add to lettuce. Dress with 2 tablespoons of a good quality extra virgin olive oil, juice of 1 small lemon, salt, pepper and dried herbs of choice. Cut tenderloin into ½ inch medallions and serve with potatoes and salad.

Supper 4:

Shrimp & Broccoli Rabe Risotto

Cook 1 cup of barley in 2 ½ cups of boiling water for 30 minutes. In large saucepan, melt 2 tablespoons of butter (grass-fed butter is best!). Cook 1 small, diced onion in butter for approximately 5 minutes. Add parboiled barley to butter and onions. After 2 minutes, deglaze the pan with ½ cup dry white wine. Add approximately 1 cup of heated vegetable stock. When all stock is absorbed, continue to add stock in ½ cup increments waiting each time until stock is absorbed. During barley cooking process, cook broccoli rabe in boiling water for 3 – 5 minutes. Set in refrigerator after cooking rabe to cool and stop the cooking process. Season shrimp with salt & pepper and cook over moderately high heat in 1 tablespoon of olive oil. Once barley is al dente, stir in ¼ cup of Parmesan and 2 tablespoons of butter. Fold in rabe and shrimp. Season to taste with salt and pepper. This is one that will warm the bones!

 

Grocery List:

Produce:

Garlic bulb

Yellow onion

Cherry tomatoes

Broccoli rabe

2 bell peppers (any color will work)

3 ears of corn

Red, new potatoes

1 head of Romaine lettuce

Lemon

Vine ripened tomato

 

Protein:

4 chicken breast (pastured raised or organic)

4 white fish fillets (grouper, sea bass, cod, etc.)

2 pound pork tenderloin

1 pound large shrimp (wild-caught)

 

Cold/Diary:

1 block of Parmesan Romano cheese

1 cartoon of eggs (pasture raised, organic)

Butter (unsalted, grass-fed)

 

Pantry:

Extra virgin olive oil

Vegetable stock (organic, no-salt added)

1 cup of barley, hulled

Greek yogurt (grass-fed)

Garlic powder

Onion powder

Dried thyme, oregano, rosemary, basil

1 bottle dry white wine

Let’s Supper: 4th Edition!

Let’s Supper: 4th Edition!

mcsavage

*Note: All recipes serve 4.

 Supper 1:

Vegetable Quinoa Bowl with Roasted Garlic Sauce

Preheat the oven to 350. Cut the top part of a whole garlic head, drizzle with olive oil, add salt and pepper, and wrap in foil. Roast for 1 hour. Cook 1 cup dried quinoa in 2 cups of no-salt added chicken or vegetable stock. Place in dish and allow to cool after 15 minutes of cooking. Fill same pot with water and bring to a boil for steaming of vegetables. Add vegetables of your choice to the steamer: asparagus, green beans, zucchini, etc. Cut 1 avocado and ½ pint of cherry tomatoes. After garlic has finished cooking, squeeze the bulbs on board and mash to form a paste. Add paste to ½ cup of whole-fat, Greek yogurt (grass-fed, if possible) and season with salt and pepper. Add all ingredients into a bowl and top with sauce.

 

Supper 2:

Pork Chop with Cinnamon Sweet Potatoes and Spicy Orka

Place 2 large or 4 small sweet potatoes in the oven at 400-degrees for 45 – 60 minutes or until a fork will easily go through the flesh.  Remove 4 pork chops (either bone-in or boneless) and allow chops to come slightly up in temp.  Season with 1 tablespoon of olive oil, salt, pepper, paprika, garlic powder, and onion powder.  (For spice, hit the chops with a dash of cayenne pepper.).  Wash 1 pound of fresh okra and coat with 1 – 2 tablespoons of olive oil,  salt, pepper, paprika, garlic powder, onion powder, and a dash of cayenne.  On a medium high heat grill, cook the chops for 4 minutes per side. Grill the okra for approximately 4 minutes per side as well.  Once sweet tomatoes are completely roasted, transfer flesh to a saucepan and mash with fork.  Season with salt, pepper, and cinnamon.  You are ready to eat!

 

Supper 3:

Pesto Chicken

This is one of my all-time favorite go-to recipes!  Preheat the oven to 350-degrees. In a baking dish, spoon a dollop of store brought pesto (basil, arugula, or any type of pesto will do). Lay 4 chicken breasts on top of the pesto and cover the breast with the rest of the pesto. Cover and bake for 25 – 35 minutes depending on the thickness of the chicken.  While baking prep a simple vegetable side such summer squash or zucchini by sautéing slices in 1/2 tablespoon of extra virgin olive oil plus ½ tablespoon of butter and season with salt and pepper.  Cook over low to medium heat for 10 minutes.  During last five minutes of baking for the chicken, uncover the dish and sprinkle the chicken with a melting cheese such as mozzarella.  Place back into the oven uncover and switch to broiler.  Allow the cheese to bubble before taking out of the oven.  (If you would like to add a carbohydrate to this dish, farro would be a fantastic choice.)

 

Supper 4:

Simple Sausage and Tomato Salad

Having a CRAZY week? See my post entitled Simply Sausage and Tomato Salad! It is a fast and yummy option.

 

Grocery List:

Produce:

Garlic bulb

Green vegetables of choice: asparagus, green beans, or zucchini

Cherry tomatoes

2 large (or 4 small) sweet potatoes

1 pound of fresh okra

4 smaller squash of choice (summer, zucchini)

1 pint of cherry tomatoes

Parsley

Lemon

Protein:

4 pork chops, boneless or bone-in (go for pastured raised, if available)

4 chicken breast (pastured raised or organic)

1 package of chicken spicy sausage (no nitrates, no preservative or additives)

Cold/Diary:

Melting cheese of choice, mozzarella is good option

Pantry:

Extra Virgin Olive Oil

Quinoa

Chicken/Vegetable Stock (organic, no-salt added)

Greek yogurt (grass-fed)

Garlic powder

Onion powder

Cayenne pepper

Cinnamon

Jarred pesto (in refrigerator section)

1 can of hearts of palm

Let’s Re-Think Fats

Let’s Re-Think Fats

mcsavage

Popular opinion, led by faulty research, has put our health on a 30-year downward “fat-free” spiral. However, many are being to see the light. Many now understand that the simple kindergarten theory of “fat makes you fat” is just not true. (Or if you heard if from my family, “that what touches the lips stays on the hips”. Great development of food issues when growing up huh?) We need fat and we need a fairly high percentage of the good kind. So if it were up to me, I would launch a serious re-branding campaign for fats. I would affectionately call them the Fatty Acids. Below is the breakdown. I encourage you to go for the fat and by fat I mean the Fatty Acids. IT WILL NOT MAKE YOU FAT!

We need these guys every day and with every meal if possible. Examples include avocado, coconut oil, olives, olive oil, coconut oil, nuts like cashews, almonds and pecans, nut butters, and best of all butter. Here is your complete listing:

  • Coconut Oil: cold-pressed
  • Eggs (yep, the yolks do not disappear!): free-range, organic when possible
  • Meat: grass-fed, free-range, or organic versions
  • Fatty Fish: Wild-caught salmon, sardines, mackerel. (Wild canned salmon is a great, economical option.)
  • Butter (and cream): grass-fed
  • Olive oil: cold-pressed, extra virgin
  • Olives
  • Avocados
  • Nuts and Nut Butters: cashews, almonds, walnuts, almond butter, cashew butter
  • Seeds: chia, flax, hemp