Second Half of September Meal Plan

Breakfasts

Hard boiled egg mashed up with salt and pepper served with fresh fruit - 3 breakfasts first week/ 3 the second

Have 2 dozen eggs hard boiled in fridge.  Pull out each morning desired amount and mash with a fork and sprinkle with salt and pepper and chopped up avocado if have on hand. 

Steel cut oatmeal with almonds, blueberries, and raw honey- 3 breakfasts first week/ 3 the second

Gluten Free or Regular Muffins (your choice) stuffed with veggies - 1 breakfast first week/ 1 the second

Jenna Daniel

Ingredients
3 eggs
1/3c light olive oil
1 1/2c organic vanilla Greek yogurt
1/2c mashed banana
2c grated zucchini
A big handful spinach (about a cup?) puréed in a bullet with a splash of almond milk
1 tsp organic vanilla extract
1c sugar in the raw
3c Bob's Red Mill gluten free flour (if I ever bake with regular flour, I do 1/2 white and 1/2 whole wheat)
1tsp salt
1 tbsp baking soda
1/2 tbsp baking powder
1 tsp cinnamon

or if you prefer non gluten free:
Ingredients:
3 eggs
1/3c oil
2c vanilla yogurt
2c grated zucchini
1 1/2c sugar (I used 1 cup sugar)
3c flour
1 tsp salt
1 tbsp baking soda
1/2 tbsp baking powder
2 tsp cinnamon

Two weeks ago, I added shredded carrots and raisins.  This week I wanted to get in more green, so I added puréed spinach. I'm going to experiment with oatmeal next week. Just think about what will work for your kids and what kind of nutrients you feel like they need. I changed the white sugar to turbinado and reduced it to a cup. I honestly think I could cut it to 1/2c and they would be plenty sweet. You can add a few mini chocolate chips on top if you prefer.  If you need them to be dairy free completely, just sub coconut milk yogurt.

Baking Instructions:
Preheat oven to 350. Mix wet ingredients well. Mix dry ingredients together with a fork, then slowly add to wet ingredients until moist. Pour mixed ingredients into greased muffin tin or use cute cupcake papers to add a fun twist for kids. Bake at 350 for 20-25 minutes, per original recipe. Our oven cooks a little hot, so I bake at 340 for 18 minutes. 

Lunches

Roasted Veggies and Chicken - 1st week

Roast winter squash, onions, and whatever veggies are on sale in a big batch in avocado oil on 400 for 40 minutes or until done and crispy .....each day reheat on 200 what we will eat. 

For the chicken, I will cook two chickens in various crock pots.  I will put a chopped up onion on the bottom and season with herbs (whatever I have) and salt and pepper and cook on low for 8 hours. 

Hummus on Celery, handful of nuts, Green Meal Replacement Smoothie - 2nd week

2 cups fresh kale or spinach

2 cups coconut milk, unsweetened

2 cups berries

4 tbsp. chia seeds

2 tbsp. coconut oil

For kids'  lunches: http://eastcoastmommyblog.blogspot.ca/2015/09/lunchbox-smoothies-school-lunch-hack.html (I omitted honey and banana because when I tasted it it was already so sweet) or http://myboredtoddler.com/strawberry-banana-smoothie/

Cold salads I can simply pull out of fridge and serve as needed with dinners below:

Marinated Veggie Salad on right/ Tomato Salad with Mint on left

Tomato Salad with Mint
2 lbs cherry or grape tomatoes, 1 small red onion- chopped, fresh mint as much as you desire (food processed) in sauce (1/2 evoo  to 1/2 lemon juice...as much or as little as you like), lots of sea salt. Great to keep in fridge and pull out as needed. 


Marinated Vegetable Salad
http://www.food.com/recipe/marinated-vegetable-salad-67180?photo=137402

Dinners

Lemon Artichoke Chicken x3 nights
Ingredients:
4 tbsp. butter
1/2 onion, chopped
4 cloves garlic,  minced
3 cups chopped artichokes, rinsed and drained
1/4 cup capers, drained
zest and juice of one lemon
6 bone in chicken thighs or legs
salt and pepper
Melt  butter and saute onions adding a little salt.  Add the artichoke hearts, capers, and zest and juice of one lemon.  Season everything  up with a bit more salt and pepper.  Stir to combine.  Add some dry white wine if you prefer.  Place chicken in pan and season with salt and pepper pouring sauce over dish.  Top each piece with an extra dab of butter.  Bake for 30-45 minutes or when chicken reaches internal temp of 165.
Serve on bed of kale.
*This can also be made in a crock pot...I just added an extra stick of butter.  I put all the goodies on the bottom and then the chicken and then a big stick of butter and cooked on low for 8 hrs!


The Ultimate Salad x3 nights
http://www.thefreshmarket.com/recipes/details/the-ultimate-salad/#.V9nr2kmQIdU
Add chicken to make a meal. 


New Orleans Roast x3 nights
(use bottom round or chuck roast/ not lean roast) 2-4 lbs
Have ready: 2 large chopped onions, coconut oil, and 2-4 lbs roast
Sprinkle salt on skillet and sear meat on all sides.  Remove roast from pan.
Have ready the following in a bowl:
4 chopped tomatoes or 28 oz can (drain and save juice)
1/2 cup red wine or tomato juice
2 stalks celery, chopped
2 cloves garlic, chopped
1/2 tsp basil, 1 bay leaf, some parsley to taste
After searing meat, pour in a little coconut oil to saute onion. The pour in contents of bowl you set aside and heat to a boil.  Remove from heat.  Put the browned roast into a large oven proof pan.  Pour the heated stuff over the and cover the pan with a lid or foil.  Bake at 300 for 3 hours. Pull out and use a fork to twist in the meat.  If done, it ought to practically fall apart and pull apart easily.  If the roast is not tender enough, put it back in the oven till it gets tender. 
Doubling the sauce I do often!


Nacho Layered Dip x1 night
1 16 ounce can refried beans
1/2 package taco seasoning
guacamole
8 ounce sour cream
4.5 ounce chopped black olives
2 tomatoes, chopped
1 onion, chopped
shredded cheese
Layer above in the exact order and serve with chips


Spinach artichoke dip x1 night
1 can (14 oz artichoke hearts, finely chopped
large package fresh spinach
3/4 cup grated parmesean cheese
3.4 cup mayo
1/2 cup mozerella cheese
1/2 tsp garlic
Preheat oven to 350 and mix all ingredients together in a 9 inch baking dish.  Bake 20 minutes until heated through and serve with fresh veggies.


Crock Pot Lamb Roast x 2 nights
Lamb (I used greenwise lamb leg sirloin....comes in a bag looking like a roast....), potatoes, carrots, onions, butter. Make a seasoning mix of the following: rosemary, oregano, mint leaves, cloves, and garlic.  Rub butter and spice mix into the meat and cook on low for 8-10 hours.
DELICIOUS!