Super Food Suppers Week Two
Super Food Suppers Kid Friendly, Parents Approved
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!
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 chopped! 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 Salmon (wild caught) – one 4-6 oz. fillet for each family member and 12 oz. extra that will be used for recipe on Day two (You can also omit extra salmon filet and purchase 2 – 6 oz. cans of wild caught red salmon to use on Day 2)
Spices/Misc.
Olive oil Coconut oil Sesame oil Braggs Liquid Aminos Sea Salt Cracker Black Pepper Parsley (fresh or dried) Rosemary (fresh or dried) Thyme (fresh or dried) Chives (fresh or dried) Lean ground beef Cilantro (optional for (organic and grass fed) – garnish for Thai wraps 1 lb. and Lentil stew) Ketchup (organic) – if Chicken breasts family likes for on top of (organic) - 4 eggs or dipping potatoes Garlic – 8 cloves Eggs (organic) Kabob sticks Baking soda Mozzarella Cheese OR Baking powder Vegan Cheese (organic) Pure maple syrup – optional if family Dried ancho chili (if wants to garnish salmon family likes spicy) – 3 burgers and eggs with Low sodium chicken or vegetable stock (organic) Greek Style plain yogurt Ground cayenne (organic) Milk or milk substitute (organic)
Add any additional items to this list to make grocery shopping convenient.
Fruit
Vegetables
Grains/Beans/Nuts
Lemons – 3 Limes - 1 Fruit of your choice for fruit kabobs, parfaits and toppings for pancakes: bananas, grapes, strawberries, melon, blueberries, etc. Bananas - 1
Carrots – 4 medium Parsnips – 4 medium Sweet Potatoes – 2 large Rutabaga – 1 medium Potatoes – 3 medium Sweet onion – 3 large Spinach (organic) – ¾ cup shredded Green onions – ½ cup chopped Avocado – optional to garnish salmon burgers Tomatoes (organic) – optional to garnish salmon burgers Bell Pepper (organic) – 7 (2 red, 2 yellow and 3 green or any combination you prefer) Romaine lettuce (organic) Asparagus – 1 bunch Low-sodium diced organic tomatoes (canned) or 4 organic Roma tomatoes Black olives (optional) – ¼ cup
Whole rolled oats Sprouted whole grain bread Whole grain tortillas 100% whole wheat noodles OR quinoa Buckwheat flour – ½ cup Soy flour – ½ cup Pecans (raw and unsalted) – ½ cup Dried lentils – 2 cups Granola (for parfaits) Organic crunch cereal (for parfaits)
Day One Grilled Salmon
Ingredients -
(Double Batch) -
Roasted Root Vegetables Found in “Holiday Recipes” on The Healthy Edge website.
-
Salmon fillets – 1 – 6 oz. fillet per person and additional 12 oz. for tomorrow’s recipe. 2 tsp. olive oil Sea salt and cracked black pepper to taste 2 lemons, freshly squeezed ½ cup combined fresh chopped parsley, rosemary, thyme, chives (or ¼ cup if using dried herbs)
3-4 medium carrots, peeled 3-4 medium parsnips, peeled 2 large sweet potatoes, peeled 1 medium rutabaga, peeled 2-3 medium potatoes 1 large sweet onion, peeled 3 Tbsp. olive oil ½ tsp. sea salt ¼ tsp. cracked black pepper 1 Tbsp. fresh thyme leaves chopped (1/2 Tbsp. dried) 1 tsp. fresh rosemary, chopped (1/2 tsp. dried) 1 tsp. fresh parsley, chopped (1/2 tsp. dried) Reserve some fresh or dried herbs for garnish Organic ketchup for dipping
Directions and Tips 1. Preheat oven to 450 degrees. See below for outdoor grill tip. 2. Lightly coat a baking dish with olive oil or olive oil cooking spray. Place salmon fillets in the baking dish, skin side down. Brush each fillet with olive oil. Sprinkle sea salt and cracked black pepper over each fillet. Squeeze the juice of the lemon over the salmon. 3. Place baking dish in oven and roast for 10-12 minutes. Dust each fillet with chopped herb mixture before serving. Tip: If using dried herbs, cut amounts in half. You can choose to NOT add herbs to salmon if kids like it “plain”. Tip: This entire recipe can be done on the grill. Salmon typically cooks fast. Use fork to test salmon to see if it is easily flakes apart; cooking times vary with thickness of cut. 1. Preheat oven to 450 degrees. 2. Cut all of the vegetables into 3/4 inch cubes or wedges so that they will all cook in the same amount of time. 3. Place all of the vegetables in a large bowl. Add the olive oil, herbs, sea salt and black pepper, and toss to coat the vegetables evenly. 4. Add contents to a large casserole dish or baking sheet lined with parchment paper. 5. Bake for 30 - 35 minutes, until the vegetables are tender, caramelized and slightly crispy along the edges. Turn the mixture once throughout cooking time. 6. Remove from the oven and garnish with additional herbs before serving. 7. Save leftovers for tomorrow’s dinner. Tip: Cook the Grilled Salmon on grill and place Roasted Root Vegetables in oven. You can cook both of these items in oven, simply cook Roasted Root Vegetables first, remove and immediately put salmon into the oven. The oven will already be at the correct temperature. Quick Tip: Buy pre-cut items OR cut up vegetables the night before and store in container for easy prep after work. Kid Tip: All vegetables will be large enough that your kids can pick out anything they do not like or simply omit those items. The sweet onion adds a lot of flavor and even if your kids do not like onions, you may want to use them in the recipe, just cut in very large chunks to be able to easily remove. Serve with organic ketchup.
Day Two Salmon Cakes Found in “Main Dishes” on The Healthy Edge website.
Ingredients -
-
Roasted Root Vegetables Fruit Kabobs
12 oz. of salmon (leftover from yesterday) or two 6 oz. cans of salmon (preferably wild caught red salmon) 3 organic egg whites 1 cup whole rolled oats ¾ cup shredded organic spinach 1 Tbsp. diced fresh garlic ½ cup diced green onions 1 tsp. fresh ground pepper ½ cup of finely shredded organic mozzarella (optional) Sprouted whole grain bread (optional) Garnish with avocado and organic tomatoes (optional)
Leftovers -
-
Fruit of your choice (grapes, strawberries, melon, banana, kiwi, watermelon, etc.) Kabob sticks Lemon (squeeze juice on fruit to it doesn’t brown)
Directions and Tips 1. Lightly coat inside of large heavy bottom skillet with olive oil cooking spray. Heat skillet to medium temp.
2. Add all ingredients in large bowl. Mix well to ensure all ingredients are combined well (best to use clean, washed hands). 3. Prepare mixture into 4 - 5 large patties or additional smaller patties. 4. Add patties to skillet and cook each side for approximately 7-8 minutes or until lightly browned on both sides. 5. Add small amount of mozzarella (if using) to top of patties and allow mozzarella to melt slightly before removing from skillet and serving. Serving Tip: You can serve these by themselves or on one or two pieces of sprouted whole grain brain such as Ezekiel brand with sliced avocado and tomatoes.
Put leftover Roasted Root Vegetables on a baking pan on a low setting to heat up.
1. Take individual pieces of fruit (or fruit cut up into chunks) and alternate on a kabob stick. 2. Squeeze some lemon on fruit to prevent from browning. (If you are using fruit such as bananas and apples.) 3. Serve. Kid Tip: If your kids are old enough, provide bowls of pre-cut fruit and allow them to make their own kabobs. Make enough to be served with dinner tomorrow.
Day Three Kimberly’s Thai Wraps
Ingredients -
Fruit Kabobs
1 lb. ground beef, grass fed and organic 1 organic bell pepper, sliced into strips ½ sweet onion, sliced into strips 1 Tbsp. olive oil. 1 Tbsp. Sesame oil 1 Tbsp. Braggs Liquid Aminos Romaine lettuce, organic Whole grain tortillas Suggested toppings: cilantro and fresh lime to squeeze on top
Leftovers
Directions and Tips 1. Slightly brown ground beef in a medium skillet (4 – 5 minutes). 2. Add strips of bell pepper and sweet onion to ground beef. Cutting into strips allows children who do not like these items to easily pick them out. 3. Add sesame oil and Braggs Liquid Aminos to mixture. 4. Sautee for an additional 5 minutes. 5. Serve within lettuce wraps or on whole grain tortillas. 6. Top with fresh cilantro and squeezed lime. Family Tip: If you have a large family (or this goes over REALLY well, double recipe) to have leftovers available. Variation Tip: Can also use diced chicken, shredded beef or tofu instead of ground beef. If using tofu, marinate the tofu in the sesame oil and Braggs overnight or at least an hour before preparing in skillet.
Day Four Chicken and Asparagus with Noodles (Double Batch serves family of 4-5) Found in The Healthy Edge Cookbook page 108
Ingredients -
1 tsp. coconut oil 3-4 organic chicken breasts, cubed or sliced 6 Tbsp. onions, chopped 4 cloves garlic, minced 1 bunch asparagus, coarsely chopped ¼ tsp. sea salt 2 cans low-sodium diced organic tomatoes (or 4 diced organic Roma Tomatoes) 3 cups pre-cooked sprouted whole grain or 100% whole wheat noodles ¼ cup black olives, pitted (optional)
Directions and Tips 1. In a 12” pan, heat oil over medium-high heat. Add cubed chicken breast and sauté for 4-5 minutes. 2. Add onions and garlic. Sauté for another 2 minutes 3. Add asparagus, salt, tomatoes and sauté together for 3 minutes 4. Remove from heat and stir in noodles and black olives (if using), then serve. Kid Friendly Tip: Keep ingredients separate such as chicken and tomato mixture, noodles and chopped asparagus (steam them instead) and have kids make their own plate of noodles. Alternative Recipe: Substitute cooked quinoa or sweet brown rice for noodles. Make more than you need for this recipe to have leftovers available for lunch. Leftover Tip: This dish is an amazing leftover option. If your family enjoys, make a double batch every time you make it to have a quick and easy option for lunch the next day.
Day Five
Ingredients -
Breakfast for Dinner: Banana Pecan Buckwheat Pancakes
-
Found in The Healthy Edge Cookbook page 23
-
-
Eggs, Any Style -
Directions and Tips
2 bananas, ripe
½ cup plain organic yogurt or Greek Style yogurt 2 organic eggs ½ cup soy flour ½ cup buckwheat flour (stone ground preferred) ½ tsp. baking soda 1 tsp. baking powder 1 cup organic skim milk (or milk substitute such as almond, coconut or rice milk ½ cup raw, unsalted pecans, coarsely chopped ½ tsp. olive oil Toppings of choice: pure maple syrup, strawberries, organic peanut butter, yogurt, real fruit preserves, etc. 1-2 organic eggs per family member Splash of organic milk or water (to make eggs fluffy if preparing scrambled eggs) Organic, shredded cheese (optional)
1. Peel bananas and mash in a bowl with a potato masher. Bananas will become creamy. You can leave some chunks of banana too. 2. Add eggs and yogurt. Mix well with a spatula or wooden spoon. 3. In a separate bowl, combine dry ingredients. 4. Add the dry ingredients to the banana mixture and stir well. 5. Add milk until a smooth consistency is reached. Stir in pecans last. 6. Heat a non-stock pan over medium heat. 7. Coat the pan with olive oil. Ladle 1/3 of a cup of batter into the pan for each pancake. 8. The key to cooking pancakes is slow and easy. Wait until the batter begins to bubble on top, then they will be solid enough to flip. This takes about 4-5 minutes on the first side and approximately 2 minutes on the other side. Toppings Tip: Instead of conventional syrup, have a variety of options for toppings including freshly cut up fruit, pure maple syrup (provide each child’s allotment of syrup in a very small bowl or shallow cup), organic peanut butter, all natural preserves or a dollop of yogurt.
Tip: Have family “vote” on style of eggs if different family members like different styles of eggs. Add any additional ingredients your family likes and/or top with organic shredded cheese.
Day Six Spicy Chicken and Lentil Stew in Crock Pot Found in “Main Dishes” on The Healthy Edge website.
Ingredients -
3 dried ancho chiles (only if family likes a kick, omit if not) 32 oz. reduced sodium organic chicken broth or stock 1 ½ lbs. organic boneless, skinless chicken thighs 2 cups dried lentils, rinsed and debris removed ¼ tsp. sea salt 1 Tbsp. olive oil 2 organic red bell peppers, slivered lengthwise 2 organic yellow bell peppers, slivered lengthwise 2 organic green or orange bell peppers, slivered lengthwise 1 medium sweet onion, diced 2 garlic cloves, minced ¼ to ½ tsp. ground cayenne (as desired) ½ cup fresh cilantro, chopped (optional)
Directions and Tips 1. Remove and discard stems and seeds from dried ancho chiles. Chop ancho chiles into small chunks and add to medium glass bowl with 1 cup boiling water. Let stand until chiles are soft. Drain water and add chiles to a food processor, blend until mixture is smooth. For less kick omit or add less chilis. 2. Add chicken thighs to the bottom of the crock pot stoneware. 3. Add olive oil, onions, and garlic over chicken thighs. 4. Add all remaining ingredients with the exception of the cilantro and bell peppers. Cover and cook on low setting for 8 hours or on high setting for 4 hours, until mixture is hot and bubbly. Add bell peppers to mixture and cook on high for an additional 30 minutes before serving. 5. Garnish with fresh cilantro if desired. Time Saving Tip: Buy pre-chopped onions and minced garlic to save time. Kid Friendly: Bell peppers will be large enough for you to pick out if you children do not like them. Reduce the amount of ancho chilis and cayenne (or omit) if children or you are sensitive to spicy.
Day Seven
Ingredients
Directions and Tips
Leftover Day (refer to ideas on the right)
and Shopping Day
Spicy Chicken and Lentil Stew can be served over any additional whole wheat pasta or quinoa from the week as leftovers. Eggs are a simple way to make dinner happen. Create your own omelets with leftover veggies and meat or create egg burritos with leftover wraps and add your family’s favorite fillings such as tomatoes, black beans, avocado, spinach, rice, hot sauce, hummus, etc. There are a variety of recipes available within your Healthy Edge subscription. Simply visit “Recipes” upon login in and click “Search by Ingredient” to search for an item you have in your refrigerator and find recipes that include that ingredient. Login now at www.getthehealthyedge.com.
For more Healthy Edge approved recipes visit The Healthy Edge Cookbook. 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.
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!
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 chopped! 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 Salmon (wild caught) – one 4-6 oz. fillet for each family member and 12 oz. extra that will be used for recipe on Day two (You can also omit extra salmon filet and purchase 2 – 6 oz. cans of wild caught red salmon to use on Day 2)
Spices/Misc.
Olive oil Coconut oil Sesame oil Braggs Liquid Aminos Sea Salt Cracker Black Pepper Parsley (fresh or dried) Rosemary (fresh or dried) Thyme (fresh or dried) Chives (fresh or dried) Lean ground beef Cilantro (optional for (organic and grass fed) – garnish for Thai wraps 1 lb. and Lentil stew) Ketchup (organic) – if Chicken breasts family likes for on top of (organic) - 4 eggs or dipping potatoes Garlic – 8 cloves Eggs (organic) Kabob sticks Baking soda Mozzarella Cheese OR Baking powder Vegan Cheese (organic) Pure maple syrup – optional if family Dried ancho chili (if wants to garnish salmon family likes spicy) – 3 burgers and eggs with Low sodium chicken or vegetable stock (organic) Greek Style plain yogurt Ground cayenne (organic) Milk or milk substitute (organic)
Add any additional items to this list to make grocery shopping convenient.
Fruit
Vegetables
Grains/Beans/Nuts
Lemons – 3 Limes - 1 Fruit of your choice for fruit kabobs, parfaits and toppings for pancakes: bananas, grapes, strawberries, melon, blueberries, etc. Bananas - 1
Carrots – 4 medium Parsnips – 4 medium Sweet Potatoes – 2 large Rutabaga – 1 medium Potatoes – 3 medium Sweet onion – 3 large Spinach (organic) – ¾ cup shredded Green onions – ½ cup chopped Avocado – optional to garnish salmon burgers Tomatoes (organic) – optional to garnish salmon burgers Bell Pepper (organic) – 7 (2 red, 2 yellow and 3 green or any combination you prefer) Romaine lettuce (organic) Asparagus – 1 bunch Low-sodium diced organic tomatoes (canned) or 4 organic Roma tomatoes Black olives (optional) – ¼ cup
Whole rolled oats Sprouted whole grain bread Whole grain tortillas 100% whole wheat noodles OR quinoa Buckwheat flour – ½ cup Soy flour – ½ cup Pecans (raw and unsalted) – ½ cup Dried lentils – 2 cups Granola (for parfaits) Organic crunch cereal (for parfaits)
Day One Grilled Salmon
Ingredients -
(Double Batch) -
Roasted Root Vegetables Found in “Holiday Recipes” on The Healthy Edge website.
-
Salmon fillets – 1 – 6 oz. fillet per person and additional 12 oz. for tomorrow’s recipe. 2 tsp. olive oil Sea salt and cracked black pepper to taste 2 lemons, freshly squeezed ½ cup combined fresh chopped parsley, rosemary, thyme, chives (or ¼ cup if using dried herbs)
3-4 medium carrots, peeled 3-4 medium parsnips, peeled 2 large sweet potatoes, peeled 1 medium rutabaga, peeled 2-3 medium potatoes 1 large sweet onion, peeled 3 Tbsp. olive oil ½ tsp. sea salt ¼ tsp. cracked black pepper 1 Tbsp. fresh thyme leaves chopped (1/2 Tbsp. dried) 1 tsp. fresh rosemary, chopped (1/2 tsp. dried) 1 tsp. fresh parsley, chopped (1/2 tsp. dried) Reserve some fresh or dried herbs for garnish Organic ketchup for dipping
Directions and Tips 1. Preheat oven to 450 degrees. See below for outdoor grill tip. 2. Lightly coat a baking dish with olive oil or olive oil cooking spray. Place salmon fillets in the baking dish, skin side down. Brush each fillet with olive oil. Sprinkle sea salt and cracked black pepper over each fillet. Squeeze the juice of the lemon over the salmon. 3. Place baking dish in oven and roast for 10-12 minutes. Dust each fillet with chopped herb mixture before serving. Tip: If using dried herbs, cut amounts in half. You can choose to NOT add herbs to salmon if kids like it “plain”. Tip: This entire recipe can be done on the grill. Salmon typically cooks fast. Use fork to test salmon to see if it is easily flakes apart; cooking times vary with thickness of cut. 1. Preheat oven to 450 degrees. 2. Cut all of the vegetables into 3/4 inch cubes or wedges so that they will all cook in the same amount of time. 3. Place all of the vegetables in a large bowl. Add the olive oil, herbs, sea salt and black pepper, and toss to coat the vegetables evenly. 4. Add contents to a large casserole dish or baking sheet lined with parchment paper. 5. Bake for 30 - 35 minutes, until the vegetables are tender, caramelized and slightly crispy along the edges. Turn the mixture once throughout cooking time. 6. Remove from the oven and garnish with additional herbs before serving. 7. Save leftovers for tomorrow’s dinner. Tip: Cook the Grilled Salmon on grill and place Roasted Root Vegetables in oven. You can cook both of these items in oven, simply cook Roasted Root Vegetables first, remove and immediately put salmon into the oven. The oven will already be at the correct temperature. Quick Tip: Buy pre-cut items OR cut up vegetables the night before and store in container for easy prep after work. Kid Tip: All vegetables will be large enough that your kids can pick out anything they do not like or simply omit those items. The sweet onion adds a lot of flavor and even if your kids do not like onions, you may want to use them in the recipe, just cut in very large chunks to be able to easily remove. Serve with organic ketchup.
Day Two Salmon Cakes Found in “Main Dishes” on The Healthy Edge website.
Ingredients -
-
Roasted Root Vegetables Fruit Kabobs
12 oz. of salmon (leftover from yesterday) or two 6 oz. cans of salmon (preferably wild caught red salmon) 3 organic egg whites 1 cup whole rolled oats ¾ cup shredded organic spinach 1 Tbsp. diced fresh garlic ½ cup diced green onions 1 tsp. fresh ground pepper ½ cup of finely shredded organic mozzarella (optional) Sprouted whole grain bread (optional) Garnish with avocado and organic tomatoes (optional)
Leftovers -
-
Fruit of your choice (grapes, strawberries, melon, banana, kiwi, watermelon, etc.) Kabob sticks Lemon (squeeze juice on fruit to it doesn’t brown)
Directions and Tips 1. Lightly coat inside of large heavy bottom skillet with olive oil cooking spray. Heat skillet to medium temp.
2. Add all ingredients in large bowl. Mix well to ensure all ingredients are combined well (best to use clean, washed hands). 3. Prepare mixture into 4 - 5 large patties or additional smaller patties. 4. Add patties to skillet and cook each side for approximately 7-8 minutes or until lightly browned on both sides. 5. Add small amount of mozzarella (if using) to top of patties and allow mozzarella to melt slightly before removing from skillet and serving. Serving Tip: You can serve these by themselves or on one or two pieces of sprouted whole grain brain such as Ezekiel brand with sliced avocado and tomatoes.
Put leftover Roasted Root Vegetables on a baking pan on a low setting to heat up.
1. Take individual pieces of fruit (or fruit cut up into chunks) and alternate on a kabob stick. 2. Squeeze some lemon on fruit to prevent from browning. (If you are using fruit such as bananas and apples.) 3. Serve. Kid Tip: If your kids are old enough, provide bowls of pre-cut fruit and allow them to make their own kabobs. Make enough to be served with dinner tomorrow.
Day Three Kimberly’s Thai Wraps
Ingredients -
Fruit Kabobs
1 lb. ground beef, grass fed and organic 1 organic bell pepper, sliced into strips ½ sweet onion, sliced into strips 1 Tbsp. olive oil. 1 Tbsp. Sesame oil 1 Tbsp. Braggs Liquid Aminos Romaine lettuce, organic Whole grain tortillas Suggested toppings: cilantro and fresh lime to squeeze on top
Leftovers
Directions and Tips 1. Slightly brown ground beef in a medium skillet (4 – 5 minutes). 2. Add strips of bell pepper and sweet onion to ground beef. Cutting into strips allows children who do not like these items to easily pick them out. 3. Add sesame oil and Braggs Liquid Aminos to mixture. 4. Sautee for an additional 5 minutes. 5. Serve within lettuce wraps or on whole grain tortillas. 6. Top with fresh cilantro and squeezed lime. Family Tip: If you have a large family (or this goes over REALLY well, double recipe) to have leftovers available. Variation Tip: Can also use diced chicken, shredded beef or tofu instead of ground beef. If using tofu, marinate the tofu in the sesame oil and Braggs overnight or at least an hour before preparing in skillet.
Day Four Chicken and Asparagus with Noodles (Double Batch serves family of 4-5) Found in The Healthy Edge Cookbook page 108
Ingredients -
1 tsp. coconut oil 3-4 organic chicken breasts, cubed or sliced 6 Tbsp. onions, chopped 4 cloves garlic, minced 1 bunch asparagus, coarsely chopped ¼ tsp. sea salt 2 cans low-sodium diced organic tomatoes (or 4 diced organic Roma Tomatoes) 3 cups pre-cooked sprouted whole grain or 100% whole wheat noodles ¼ cup black olives, pitted (optional)
Directions and Tips 1. In a 12” pan, heat oil over medium-high heat. Add cubed chicken breast and sauté for 4-5 minutes. 2. Add onions and garlic. Sauté for another 2 minutes 3. Add asparagus, salt, tomatoes and sauté together for 3 minutes 4. Remove from heat and stir in noodles and black olives (if using), then serve. Kid Friendly Tip: Keep ingredients separate such as chicken and tomato mixture, noodles and chopped asparagus (steam them instead) and have kids make their own plate of noodles. Alternative Recipe: Substitute cooked quinoa or sweet brown rice for noodles. Make more than you need for this recipe to have leftovers available for lunch. Leftover Tip: This dish is an amazing leftover option. If your family enjoys, make a double batch every time you make it to have a quick and easy option for lunch the next day.
Day Five
Ingredients -
Breakfast for Dinner: Banana Pecan Buckwheat Pancakes
-
Found in The Healthy Edge Cookbook page 23
-
-
Eggs, Any Style -
Directions and Tips
2 bananas, ripe
½ cup plain organic yogurt or Greek Style yogurt 2 organic eggs ½ cup soy flour ½ cup buckwheat flour (stone ground preferred) ½ tsp. baking soda 1 tsp. baking powder 1 cup organic skim milk (or milk substitute such as almond, coconut or rice milk ½ cup raw, unsalted pecans, coarsely chopped ½ tsp. olive oil Toppings of choice: pure maple syrup, strawberries, organic peanut butter, yogurt, real fruit preserves, etc. 1-2 organic eggs per family member Splash of organic milk or water (to make eggs fluffy if preparing scrambled eggs) Organic, shredded cheese (optional)
1. Peel bananas and mash in a bowl with a potato masher. Bananas will become creamy. You can leave some chunks of banana too. 2. Add eggs and yogurt. Mix well with a spatula or wooden spoon. 3. In a separate bowl, combine dry ingredients. 4. Add the dry ingredients to the banana mixture and stir well. 5. Add milk until a smooth consistency is reached. Stir in pecans last. 6. Heat a non-stock pan over medium heat. 7. Coat the pan with olive oil. Ladle 1/3 of a cup of batter into the pan for each pancake. 8. The key to cooking pancakes is slow and easy. Wait until the batter begins to bubble on top, then they will be solid enough to flip. This takes about 4-5 minutes on the first side and approximately 2 minutes on the other side. Toppings Tip: Instead of conventional syrup, have a variety of options for toppings including freshly cut up fruit, pure maple syrup (provide each child’s allotment of syrup in a very small bowl or shallow cup), organic peanut butter, all natural preserves or a dollop of yogurt.
Tip: Have family “vote” on style of eggs if different family members like different styles of eggs. Add any additional ingredients your family likes and/or top with organic shredded cheese.
Day Six Spicy Chicken and Lentil Stew in Crock Pot Found in “Main Dishes” on The Healthy Edge website.
Ingredients -
3 dried ancho chiles (only if family likes a kick, omit if not) 32 oz. reduced sodium organic chicken broth or stock 1 ½ lbs. organic boneless, skinless chicken thighs 2 cups dried lentils, rinsed and debris removed ¼ tsp. sea salt 1 Tbsp. olive oil 2 organic red bell peppers, slivered lengthwise 2 organic yellow bell peppers, slivered lengthwise 2 organic green or orange bell peppers, slivered lengthwise 1 medium sweet onion, diced 2 garlic cloves, minced ¼ to ½ tsp. ground cayenne (as desired) ½ cup fresh cilantro, chopped (optional)
Directions and Tips 1. Remove and discard stems and seeds from dried ancho chiles. Chop ancho chiles into small chunks and add to medium glass bowl with 1 cup boiling water. Let stand until chiles are soft. Drain water and add chiles to a food processor, blend until mixture is smooth. For less kick omit or add less chilis. 2. Add chicken thighs to the bottom of the crock pot stoneware. 3. Add olive oil, onions, and garlic over chicken thighs. 4. Add all remaining ingredients with the exception of the cilantro and bell peppers. Cover and cook on low setting for 8 hours or on high setting for 4 hours, until mixture is hot and bubbly. Add bell peppers to mixture and cook on high for an additional 30 minutes before serving. 5. Garnish with fresh cilantro if desired. Time Saving Tip: Buy pre-chopped onions and minced garlic to save time. Kid Friendly: Bell peppers will be large enough for you to pick out if you children do not like them. Reduce the amount of ancho chilis and cayenne (or omit) if children or you are sensitive to spicy.
Day Seven
Ingredients
Directions and Tips
Leftover Day (refer to ideas on the right)
and Shopping Day
Spicy Chicken and Lentil Stew can be served over any additional whole wheat pasta or quinoa from the week as leftovers. Eggs are a simple way to make dinner happen. Create your own omelets with leftover veggies and meat or create egg burritos with leftover wraps and add your family’s favorite fillings such as tomatoes, black beans, avocado, spinach, rice, hot sauce, hummus, etc. There are a variety of recipes available within your Healthy Edge subscription. Simply visit “Recipes” upon login in and click “Search by Ingredient” to search for an item you have in your refrigerator and find recipes that include that ingredient. Login now at www.getthehealthyedge.com.
For more Healthy Edge approved recipes visit The Healthy Edge Cookbook. 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.
