Super Food Suppers Back to School
Super Food Suppers Kid Friendly, Parents Approved For Back to School Making Dinner Simple and Healthy Edge Approved If you are committed to bringing your family back to the dinner table, this seven day dinner meal plan from The Healthy Edge is for you. Healthy can be simple, it just requires commitment and planning and we have done most of the work for you with Super Food Suppers! This meal plan is designed for a family of 4-5. If you are a family less than 4, make the dishes as described and use leftovers for lunches the next day.
Tips to Be Successful 1. Print out this dinner meal plan for easy access to the recipes, grocery lists and instructions. 2. Use the grocery list so you will have everything you need for the week for all dinners. Some items are labeled organic and some are not. These are simply suggestions of what should be purchased organic based on research of levels of exposure to pesticides of various fruits and vegetables. 3. Get your family involved in preparation of the meals. Prep times can be cut in half if just one other person is supporting you. 4. Take note of the recipes that your family really loves so you can start to create your own dinner meal plans based on your family’s preferences. 5. Try to not make “eating healthy” a big deal. Just simply serve dinner without any explanation that you are trying to do it “healthy”. The less fuss you make, the less resistance you will get from other family members. Stick to your commitment to bringing health into your family without taking it personal if you get a little complaining. You are doing a great thing for your family. Be consistent and stick with it. 6. To save time, you can also buy many items already chopped at the grocery store such as onions, garlic, peppers, etc. 7. Use leftovers! Many of the recipes can last up to five days refrigerated. Be sure to utilize these when you are crunched for time or packing lunches the next day. 8. Feel free to put your own spin on the suggestions of this meal plan by adding or omitting items. Have fun and be creative! 9. Choose the day that is easiest for you to grocery shop and get all items for the week in one trip. Buying in bulk whenever possible is great for items that can be frozen or stored in your pantry for long periods of time. Be sure to add any additional items for breakfast, snacks and lunch to this list. 10. Most recipes are gluten and dairy-free or can easily be altered to be safe for those dealing with food allergies. 11. Get a hand chopper! Easily chop or dice ingredients that kids will love and save time. Copyright © 2012 by The Healthy Edge, LLC All rights reserved.
Grocery and Pantry List Meat/Dairy Chicken Breasts – (organic) – 6 Pork Tenderloin Cutlets – 2- 3 lbs. (organic)
Spices/Misc. Rosemary – fresh or dried
Add any additional items to this list to make grocery shopping convenient.
Fruit
Vegetables
Grains/Beans/Nuts
Oranges – 2
Roma Tomatoes – 5 (organic)
Bananas - 2
Red Onion – 1
Almonds - ½ cup (unsalted, raw and slivered, skin removed)
Apple – 3 (organic)
Avocado – 2
Quinoa – 2 cups dried
Grapes – 1 bunch (organic)
Celery – 1 bunch (organic)
Black Beans – 1 can or precooked
Thyme – fresh or dried Sea Salt
Bottom Round Beef Roast – (organic and grass fed) 2 ½ lbs.
Olive Oil – at least ¾ cup
Red Bell Pepper – 1 (organic) Coconut Oil
Strawberries – (organic)
Cilantro – (fresh)
Blueberries – small container (organic)
Carrots – 1 bunch
Limes – 1
Sweet Onion – 2
Mango - 1
Green Beans – 2 handfuls
Eggs
Corn kernels - (frozen) Spinach – small bunch (organic)
Milk or milk substitute
Pecans – ¼ cup (raw and unsalted)
Black Pepper Greek style plain yogurt or plain yogurt (organic) Vegenaise mayonnaise substitute or you can use Greek style yogurt for chicken salad recipe Feta Cheese – (organic) Mozarella cheese or Vegan Alternative such as Daiya brand for pizzas
Beef or Vegetable Stock (low-sodium and organic) – 8 cups Bay Leaves – 2
Cherry Tomatoes – 2 cups (organic)
Whole grain flour - ¼ cup (If you have an allergy, use gluten flours such as amaranth, buckwheat, brown rice or quinoa)
Garlic – 3 cloves
Zucchini – 1
Granola or Whole Rolled Oats (for parfaits)
Tomato Paste – small can
Mushrooms – 1 cup (your choice of cremini, white or button)
Corn Tortillas and/or Whole Grain Tortillas – enough for 2 meals
Basil Balsamic Vinegar Apricot Preserves
Asparagus – 1 lb.
Day One April’s Favorite Easy Chicken Found in The Healthy Edge Cookbook page 104
Ingredients -
Avocado and Black Bean Salsa Found in The Healthy Edge Cookbook page 40
-
6 organic chicken breasts (6-7 oz.) 1 ½ tsp. fresh thyme ( ¾ tsp. dried) 1 ½ tsp. fresh rosemary ( ¾ tsp. dried) ¾ tsp. sea salt 1 Tbsp. coconut oil Olive oil or olive oil cooking spray
4 organic Roma tomatoes, diced 1 ¼ cup black beans (canned or pre-cooked) 1 cup whole kernel corn 1 cup red onion, diced small 10 stems of fresh cilantro, stripped and chopped
2 Tbsp. extra virgin olive oil ½ tsp. seal salt (optional) 2 avocado, diced (skin and pit removed)
Directions and Tips 1. 2. 3. 4. 5. 6.
Preheat oven to 350° and prepare a broiler pan with olive oil or spray.
Combine together thyme, rosemary, and salt. Divide spice mixture in half. Sprinkle each chicken breast with ¼ of the spice mixture. Heat coconut oil in a 12” pan over medium-high heat. Brown the chicken breasts together in pan for 1 minute on each side. Transfer to broiler pan. 7. Place in over for 30 minutes or until the center of the chicken reaches 165°. Prep: 4 chicken breasts will be for Day One and 2 chicken breasts will be used for tomorrow’s meal.
1. Mix all ingredients together except avocado. 2. Gently stir in avocado last. Over stirring will make avocado mushy and pasty instead of chunky.
Day Two
Ingredients -
Chicken Salad Modified from The Healthy Edge Cookbook page 65
-
-
2 (leftover) cups organic chicken breasts, cut into cubes 1 cup organic celery, chopped 1 ¼ cup organic apple chopped 4 Tbsp. pecans chopped 1 tsp. salt 2-4 Tbsp. (to taste) of Vegenaise OR 1 cup organic Greek style yogurt if your kids prefer Whole grain wraps OR leafy green lettuce to use as wraps
Directions and Tips April’s kids love the flavor of Vegenaise which is a healthier alternative to mayonnaise and is also dairy, gluten and egg free and made of fresh ingredients. For more information visit here. 1. Mix dry and then wet ingredients together. Add 2 Tablespoons of Vegenaise and taste, and add more to taste. 2. Once everything is coated you will need an electric chopper or food processor. See directions for blender below if you do not have a chopper or food processor. 3. Add all or part of the mixture into your chopper or food processor according to size requirements and process it just enough to have a nice spread. You can do more or less processed depending on kid preference. My kids do not like it chunky at all. 4. Serve in whole grain wraps or lettuce wraps. Blender: if using a blender add a small amount at a time, remove, and then add some more. Blending too long will make it into a liquid. You want to blend enough for a consistency similar to shredded chicken.
Fruit Salad Found in The Healthy Edge Cookbook page 66
Leftover Black Bean and Avocado Salad
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2 oranges 2 bananas 1 organic apple 1 cup organic grapes 1 cup organic strawberries ½ cup organic blueberries ¼ cup sliced raw, unsalted almonds (optional)
1. Wash and cut all fruit into medium size chunks and mix together. 2. Roughly chop almonds (if adding). 3. The oranges will keep the bananas and apples from immediately browning. Kids Friendly Tip: You can add ½ cup organic yogurt to fruit salad for a creamy treat the next day. Great to add these leftovers to kids (or parents) lunch the next day.
Day Three Breakfast for Dinner: Mediterranean Quiche
Ingredients -
Found in The Healthy Edge Cookbook page 28
-
-
Leftover Fruit Salad
6 large organic eggs 1 ½ cup low-fat organic milk (or milk alternative) ¼ cup 100% whole wheat flour (or gluten-free flour such as amaranth, buckwheat, brown rice or quinoa) ½ red onion, chopped 1 organic red bell pepper, finely chopped ½ cup organic spinach ½ cup organic tomatoes, diced (seeds removed optional) 3 oz. crumbled organic feta cheese ½ tsp. sea salt ½ tsp. black pepper 1 tsp. olive oil or coconut oil
Directions and Tips 1. Preheat oven to 400°. Spray a 9” pie plate with olive oil cooking spray or rub with olive oil or coconut oil. 2. Wisk together eggs, milk and flour until well combined. Use a food processor to save time. 3. Stir remaining ingredients into the egg mixture. 4. Pour mixture into a prepared pie plate and bake 30 minutes or until a knife inserted in the center comes out clean. 5. Cool for 5- 10 minutes then cut into 6 slices and serve. Time Saving Tip: This can be prepared the night before, covered and stored in the refrigerator until time to bake. Remove from refrigerator as oven is preheating. Serving Tip: Use leftover whole grain wraps or lettuce wraps to serve the quiche in, if desired. Serve with sliced avocados.
Day Four
Beef Roast Found in The Healthy Edge Cookbook page 129
Ingredients -
8 cups water or low-sodium stock (beef or vegetable)
-
2 whole bay leaves 2 ½ lbs. bottom round grass fed, organic beef roast 1 tsp. sea salt 1 tsp. fresh cracked black pepper 1 Tbsp. coconut oil 2 whole carrots, chopped into 1 inch segments 2 whole celery stalks, chopped into 1 inch segments 3 sprigs fresh thyme 3 cloves fresh garlic, chopped 1 onion, coarsely chopped 2 ½ Tbsp. organic tomato paste 2 cups green beans 4 additional whole carrots, chopped into 1 inch segments
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Quinoa -
4 cups water 2 cups quinoa
Directions and Tips 1. Turn crock pot on high and fill with water or stock. Add bay leaves. Cover and allow it get hot while preparing the meat and veggies. 2. Sprinkle salt and pepper on all sides of roast and rub it in. 3. Add coconut oil to large hot skillet on medium heat and brown meat for 10 minutes, turning to sear all sides. 4. Remove beef from pan and set aside. Add carrots, thyme, celery, garlic, and onion to pan and sauté for additional 5 minutes. 5. Place beef back into pan and add tomato paste. Sauté for 5 minutes. 6. Transfer everything to crockpot, cover with lid and reduce heat to low. Cook for 7 hours on low. 7. Add the additional carrots and green beans 1 ½ hours before dinner is to be served. Tips: You can prepare this all in the morning. If you are running short on time, throw all items into crockpot (except additional carrots and green beans) and turn on low for 7 hours. Serving Suggestion: You can add red potatoes into the crockpot or serve with cooked quinoa (explained below) or side salad. 1. 2. 3. 4. 5.
Rinse quinoa (unless pre-rinsed) thoroughly. Place in pot and add water. Turn on high heat. Bring to a boil, uncovered. Once quinoa is boiling, cover and reduce heat to low. Cook for 12 minutes. Keeping covered, removed from heat and let sit for an additional 5 minutes.
Serving Tip: Place layer of quinoa on plate or in bowl and serve roast and vegetables on top with broth.
Day Five
Ingredients
Directions and Tips -
Leftover Day Make Your Own Parfaits -
Organic plain yogurt or Greek style yogurt Granola or whole rolled oats Berries of your choices Raw nuts of your choice
Leftovers may include chicken salad, quiche or beef roast.
1. Choose fun “clear” glasses to create the parfaits in. Have each ingredient in its own bowl or container. 2. Allow kids (and adults) to create their own parfaits alternating yogurt, nuts, fruit and granola to create their own design. Kid Tip: Be creative with what you use to create the parfaits! Ask your kids what they want to add and see what they come up with.
Day Six
Ingredients -
Vegetable Pizza with Tomato and Almond Pesto Found in Main Dishes section in Recipes.
-
1/4 cup raw slivered almonds (skins removed) 2 cups organic tomatoes (preferably cherry or grape) 1/2 cup packed fresh basil leaves 1 garlic clove, minced (approximately 1 tsp.) 1 tsp. sea salt 1/3 cup extra virgin olive oil
Corn tortillas or whole grain tortillas 1 medium sweet onion, diced (optional) 1 Tbsp. olive oil 1 medium zucchini, shredded 1 cup mushrooms, thin sliced (cremini, white or button) 1-2 cups organic mozzarella cheese, shredded or vegan alternative
Directions and Tips 1. Prepare Tomato and Almond Pesto: Add almonds, tomatoes, basil, garlic, and sea salt to a food processor; process until smooth (approximately 1 minute). 2. Shut down processor to scrape down sides of container with a spatula. Restart processor and slowly drizzle in the olive oil with the machine running. Process until smooth (approximately 45 seconds). 3. Pre-heat oven broiler. 4. Heat olive oil in a medium skillet over medium heat. Add onions and sauté until slightly soft. Remove from heat and set aside. 5. Line a baking sheet with parchment paper. Spread tortillas on baking sheet. 6. Top each tortilla with a large dollop of Tomato and Almond Pesto followed by a handful of shredded zucchini and topped with mushroom slices. Place tortillas in oven underneath the broiler for approximately 5-7 minutes. Remove tortillas from oven and top with mozzarella. Place back into oven for another 2-3 minutes or until the cheese begins to bubble. 7. Remove from oven and allow to cool before serving. Kid Tip: Choose toppings your children like and get them involved in making their own pizza. Vegan Substitute: Daiya cheese is a great brand if you are looking for a cheese substitute that is gluten and dairy free.
Day Seven Pork Tenderloin Cutlets with Mango Salsa Found in Main Dishes section in Recipes.
Ingredients
Directions and Tips
-
2-3 lbs. organic lean pork tenderloin cutlets ¼ cup extra-virgin olive oil 2 Tbsp. balsamic vinegar 1 Tbsp. fresh lime juice 2 Tbsp. apricot preserves ½ cup mango, pureed
1. Add the olive oil, balsamic vinegar, lime juice, apricot preserves and mango to a glass jar and seal the lid tightly. 2. Shake vigorously to combine. 3. Pour sauce into a large plastic (gallon) sealable bag and add pork cutlets. Let the pork cutlets marinate in the refrigerator for at least 1 hour, but preferably overnight. 4. Set up the barbeque grill and preheat to medium-high. 5. Add pork cutlets to grill and cook until internal temperature reaches 140 degrees. 6. Use remaining sauce to baste cutlets while cooking. 7. Remove cutlets and let rest for a few minutes before serving.
-
1 lb. organic asparagus 2 Tbsp. olive oil ¼ tsp. sea salt
1. Cut ½ inch off blunt ends of asparagus. 2. Toss all ingredients together. 3. Grill 5-8 minutes.
-
Grilled Asparagus Found in The Healthy Edge Cookbook page 50
For more Healthy Edge approved recipes visit The Healthy Edge Cookbook or our online community at www.getthehealthyedge.com. Copyright © 2012 by The Healthy Edge, LLC All rights reserved. No portion of this publication may be reproduced in any form without prior written permission from The Healthy Edge. Contact [email protected] for more information.
Tips to Be Successful 1. Print out this dinner meal plan for easy access to the recipes, grocery lists and instructions. 2. Use the grocery list so you will have everything you need for the week for all dinners. Some items are labeled organic and some are not. These are simply suggestions of what should be purchased organic based on research of levels of exposure to pesticides of various fruits and vegetables. 3. Get your family involved in preparation of the meals. Prep times can be cut in half if just one other person is supporting you. 4. Take note of the recipes that your family really loves so you can start to create your own dinner meal plans based on your family’s preferences. 5. Try to not make “eating healthy” a big deal. Just simply serve dinner without any explanation that you are trying to do it “healthy”. The less fuss you make, the less resistance you will get from other family members. Stick to your commitment to bringing health into your family without taking it personal if you get a little complaining. You are doing a great thing for your family. Be consistent and stick with it. 6. To save time, you can also buy many items already chopped at the grocery store such as onions, garlic, peppers, etc. 7. Use leftovers! Many of the recipes can last up to five days refrigerated. Be sure to utilize these when you are crunched for time or packing lunches the next day. 8. Feel free to put your own spin on the suggestions of this meal plan by adding or omitting items. Have fun and be creative! 9. Choose the day that is easiest for you to grocery shop and get all items for the week in one trip. Buying in bulk whenever possible is great for items that can be frozen or stored in your pantry for long periods of time. Be sure to add any additional items for breakfast, snacks and lunch to this list. 10. Most recipes are gluten and dairy-free or can easily be altered to be safe for those dealing with food allergies. 11. Get a hand chopper! Easily chop or dice ingredients that kids will love and save time. Copyright © 2012 by The Healthy Edge, LLC All rights reserved.
Grocery and Pantry List Meat/Dairy Chicken Breasts – (organic) – 6 Pork Tenderloin Cutlets – 2- 3 lbs. (organic)
Spices/Misc. Rosemary – fresh or dried
Add any additional items to this list to make grocery shopping convenient.
Fruit
Vegetables
Grains/Beans/Nuts
Oranges – 2
Roma Tomatoes – 5 (organic)
Bananas - 2
Red Onion – 1
Almonds - ½ cup (unsalted, raw and slivered, skin removed)
Apple – 3 (organic)
Avocado – 2
Quinoa – 2 cups dried
Grapes – 1 bunch (organic)
Celery – 1 bunch (organic)
Black Beans – 1 can or precooked
Thyme – fresh or dried Sea Salt
Bottom Round Beef Roast – (organic and grass fed) 2 ½ lbs.
Olive Oil – at least ¾ cup
Red Bell Pepper – 1 (organic) Coconut Oil
Strawberries – (organic)
Cilantro – (fresh)
Blueberries – small container (organic)
Carrots – 1 bunch
Limes – 1
Sweet Onion – 2
Mango - 1
Green Beans – 2 handfuls
Eggs
Corn kernels - (frozen) Spinach – small bunch (organic)
Milk or milk substitute
Pecans – ¼ cup (raw and unsalted)
Black Pepper Greek style plain yogurt or plain yogurt (organic) Vegenaise mayonnaise substitute or you can use Greek style yogurt for chicken salad recipe Feta Cheese – (organic) Mozarella cheese or Vegan Alternative such as Daiya brand for pizzas
Beef or Vegetable Stock (low-sodium and organic) – 8 cups Bay Leaves – 2
Cherry Tomatoes – 2 cups (organic)
Whole grain flour - ¼ cup (If you have an allergy, use gluten flours such as amaranth, buckwheat, brown rice or quinoa)
Garlic – 3 cloves
Zucchini – 1
Granola or Whole Rolled Oats (for parfaits)
Tomato Paste – small can
Mushrooms – 1 cup (your choice of cremini, white or button)
Corn Tortillas and/or Whole Grain Tortillas – enough for 2 meals
Basil Balsamic Vinegar Apricot Preserves
Asparagus – 1 lb.
Day One April’s Favorite Easy Chicken Found in The Healthy Edge Cookbook page 104
Ingredients -
Avocado and Black Bean Salsa Found in The Healthy Edge Cookbook page 40
-
6 organic chicken breasts (6-7 oz.) 1 ½ tsp. fresh thyme ( ¾ tsp. dried) 1 ½ tsp. fresh rosemary ( ¾ tsp. dried) ¾ tsp. sea salt 1 Tbsp. coconut oil Olive oil or olive oil cooking spray
4 organic Roma tomatoes, diced 1 ¼ cup black beans (canned or pre-cooked) 1 cup whole kernel corn 1 cup red onion, diced small 10 stems of fresh cilantro, stripped and chopped
2 Tbsp. extra virgin olive oil ½ tsp. seal salt (optional) 2 avocado, diced (skin and pit removed)
Directions and Tips 1. 2. 3. 4. 5. 6.
Preheat oven to 350° and prepare a broiler pan with olive oil or spray.
Combine together thyme, rosemary, and salt. Divide spice mixture in half. Sprinkle each chicken breast with ¼ of the spice mixture. Heat coconut oil in a 12” pan over medium-high heat. Brown the chicken breasts together in pan for 1 minute on each side. Transfer to broiler pan. 7. Place in over for 30 minutes or until the center of the chicken reaches 165°. Prep: 4 chicken breasts will be for Day One and 2 chicken breasts will be used for tomorrow’s meal.
1. Mix all ingredients together except avocado. 2. Gently stir in avocado last. Over stirring will make avocado mushy and pasty instead of chunky.
Day Two
Ingredients -
Chicken Salad Modified from The Healthy Edge Cookbook page 65
-
-
2 (leftover) cups organic chicken breasts, cut into cubes 1 cup organic celery, chopped 1 ¼ cup organic apple chopped 4 Tbsp. pecans chopped 1 tsp. salt 2-4 Tbsp. (to taste) of Vegenaise OR 1 cup organic Greek style yogurt if your kids prefer Whole grain wraps OR leafy green lettuce to use as wraps
Directions and Tips April’s kids love the flavor of Vegenaise which is a healthier alternative to mayonnaise and is also dairy, gluten and egg free and made of fresh ingredients. For more information visit here. 1. Mix dry and then wet ingredients together. Add 2 Tablespoons of Vegenaise and taste, and add more to taste. 2. Once everything is coated you will need an electric chopper or food processor. See directions for blender below if you do not have a chopper or food processor. 3. Add all or part of the mixture into your chopper or food processor according to size requirements and process it just enough to have a nice spread. You can do more or less processed depending on kid preference. My kids do not like it chunky at all. 4. Serve in whole grain wraps or lettuce wraps. Blender: if using a blender add a small amount at a time, remove, and then add some more. Blending too long will make it into a liquid. You want to blend enough for a consistency similar to shredded chicken.
Fruit Salad Found in The Healthy Edge Cookbook page 66
Leftover Black Bean and Avocado Salad
-
2 oranges 2 bananas 1 organic apple 1 cup organic grapes 1 cup organic strawberries ½ cup organic blueberries ¼ cup sliced raw, unsalted almonds (optional)
1. Wash and cut all fruit into medium size chunks and mix together. 2. Roughly chop almonds (if adding). 3. The oranges will keep the bananas and apples from immediately browning. Kids Friendly Tip: You can add ½ cup organic yogurt to fruit salad for a creamy treat the next day. Great to add these leftovers to kids (or parents) lunch the next day.
Day Three Breakfast for Dinner: Mediterranean Quiche
Ingredients -
Found in The Healthy Edge Cookbook page 28
-
-
Leftover Fruit Salad
6 large organic eggs 1 ½ cup low-fat organic milk (or milk alternative) ¼ cup 100% whole wheat flour (or gluten-free flour such as amaranth, buckwheat, brown rice or quinoa) ½ red onion, chopped 1 organic red bell pepper, finely chopped ½ cup organic spinach ½ cup organic tomatoes, diced (seeds removed optional) 3 oz. crumbled organic feta cheese ½ tsp. sea salt ½ tsp. black pepper 1 tsp. olive oil or coconut oil
Directions and Tips 1. Preheat oven to 400°. Spray a 9” pie plate with olive oil cooking spray or rub with olive oil or coconut oil. 2. Wisk together eggs, milk and flour until well combined. Use a food processor to save time. 3. Stir remaining ingredients into the egg mixture. 4. Pour mixture into a prepared pie plate and bake 30 minutes or until a knife inserted in the center comes out clean. 5. Cool for 5- 10 minutes then cut into 6 slices and serve. Time Saving Tip: This can be prepared the night before, covered and stored in the refrigerator until time to bake. Remove from refrigerator as oven is preheating. Serving Tip: Use leftover whole grain wraps or lettuce wraps to serve the quiche in, if desired. Serve with sliced avocados.
Day Four
Beef Roast Found in The Healthy Edge Cookbook page 129
Ingredients -
8 cups water or low-sodium stock (beef or vegetable)
-
2 whole bay leaves 2 ½ lbs. bottom round grass fed, organic beef roast 1 tsp. sea salt 1 tsp. fresh cracked black pepper 1 Tbsp. coconut oil 2 whole carrots, chopped into 1 inch segments 2 whole celery stalks, chopped into 1 inch segments 3 sprigs fresh thyme 3 cloves fresh garlic, chopped 1 onion, coarsely chopped 2 ½ Tbsp. organic tomato paste 2 cups green beans 4 additional whole carrots, chopped into 1 inch segments
-
Quinoa -
4 cups water 2 cups quinoa
Directions and Tips 1. Turn crock pot on high and fill with water or stock. Add bay leaves. Cover and allow it get hot while preparing the meat and veggies. 2. Sprinkle salt and pepper on all sides of roast and rub it in. 3. Add coconut oil to large hot skillet on medium heat and brown meat for 10 minutes, turning to sear all sides. 4. Remove beef from pan and set aside. Add carrots, thyme, celery, garlic, and onion to pan and sauté for additional 5 minutes. 5. Place beef back into pan and add tomato paste. Sauté for 5 minutes. 6. Transfer everything to crockpot, cover with lid and reduce heat to low. Cook for 7 hours on low. 7. Add the additional carrots and green beans 1 ½ hours before dinner is to be served. Tips: You can prepare this all in the morning. If you are running short on time, throw all items into crockpot (except additional carrots and green beans) and turn on low for 7 hours. Serving Suggestion: You can add red potatoes into the crockpot or serve with cooked quinoa (explained below) or side salad. 1. 2. 3. 4. 5.
Rinse quinoa (unless pre-rinsed) thoroughly. Place in pot and add water. Turn on high heat. Bring to a boil, uncovered. Once quinoa is boiling, cover and reduce heat to low. Cook for 12 minutes. Keeping covered, removed from heat and let sit for an additional 5 minutes.
Serving Tip: Place layer of quinoa on plate or in bowl and serve roast and vegetables on top with broth.
Day Five
Ingredients
Directions and Tips -
Leftover Day Make Your Own Parfaits -
Organic plain yogurt or Greek style yogurt Granola or whole rolled oats Berries of your choices Raw nuts of your choice
Leftovers may include chicken salad, quiche or beef roast.
1. Choose fun “clear” glasses to create the parfaits in. Have each ingredient in its own bowl or container. 2. Allow kids (and adults) to create their own parfaits alternating yogurt, nuts, fruit and granola to create their own design. Kid Tip: Be creative with what you use to create the parfaits! Ask your kids what they want to add and see what they come up with.
Day Six
Ingredients -
Vegetable Pizza with Tomato and Almond Pesto Found in Main Dishes section in Recipes.
-
1/4 cup raw slivered almonds (skins removed) 2 cups organic tomatoes (preferably cherry or grape) 1/2 cup packed fresh basil leaves 1 garlic clove, minced (approximately 1 tsp.) 1 tsp. sea salt 1/3 cup extra virgin olive oil
Corn tortillas or whole grain tortillas 1 medium sweet onion, diced (optional) 1 Tbsp. olive oil 1 medium zucchini, shredded 1 cup mushrooms, thin sliced (cremini, white or button) 1-2 cups organic mozzarella cheese, shredded or vegan alternative
Directions and Tips 1. Prepare Tomato and Almond Pesto: Add almonds, tomatoes, basil, garlic, and sea salt to a food processor; process until smooth (approximately 1 minute). 2. Shut down processor to scrape down sides of container with a spatula. Restart processor and slowly drizzle in the olive oil with the machine running. Process until smooth (approximately 45 seconds). 3. Pre-heat oven broiler. 4. Heat olive oil in a medium skillet over medium heat. Add onions and sauté until slightly soft. Remove from heat and set aside. 5. Line a baking sheet with parchment paper. Spread tortillas on baking sheet. 6. Top each tortilla with a large dollop of Tomato and Almond Pesto followed by a handful of shredded zucchini and topped with mushroom slices. Place tortillas in oven underneath the broiler for approximately 5-7 minutes. Remove tortillas from oven and top with mozzarella. Place back into oven for another 2-3 minutes or until the cheese begins to bubble. 7. Remove from oven and allow to cool before serving. Kid Tip: Choose toppings your children like and get them involved in making their own pizza. Vegan Substitute: Daiya cheese is a great brand if you are looking for a cheese substitute that is gluten and dairy free.
Day Seven Pork Tenderloin Cutlets with Mango Salsa Found in Main Dishes section in Recipes.
Ingredients
Directions and Tips
-
2-3 lbs. organic lean pork tenderloin cutlets ¼ cup extra-virgin olive oil 2 Tbsp. balsamic vinegar 1 Tbsp. fresh lime juice 2 Tbsp. apricot preserves ½ cup mango, pureed
1. Add the olive oil, balsamic vinegar, lime juice, apricot preserves and mango to a glass jar and seal the lid tightly. 2. Shake vigorously to combine. 3. Pour sauce into a large plastic (gallon) sealable bag and add pork cutlets. Let the pork cutlets marinate in the refrigerator for at least 1 hour, but preferably overnight. 4. Set up the barbeque grill and preheat to medium-high. 5. Add pork cutlets to grill and cook until internal temperature reaches 140 degrees. 6. Use remaining sauce to baste cutlets while cooking. 7. Remove cutlets and let rest for a few minutes before serving.
-
1 lb. organic asparagus 2 Tbsp. olive oil ¼ tsp. sea salt
1. Cut ½ inch off blunt ends of asparagus. 2. Toss all ingredients together. 3. Grill 5-8 minutes.
-
Grilled Asparagus Found in The Healthy Edge Cookbook page 50
For more Healthy Edge approved recipes visit The Healthy Edge Cookbook or our online community at www.getthehealthyedge.com. Copyright © 2012 by The Healthy Edge, LLC All rights reserved. No portion of this publication may be reproduced in any form without prior written permission from The Healthy Edge. Contact [email protected] for more information.
