Real Food Menu for Week of 7.27.2020

July 27, 2020Foodants on a log, balsamic chicken with onions, chia seed strawberry jam, coconut milk panna cotta, creamy greek pasta salad, quick cucumber tomato zaatar salad with honey citrus dressing, salmon in roasted pepper sauce, sausage breakfast scramble, turkey bacon and swiss on lettuce bunarthurized Leave a comment

It’s time to start planting our zone 7a fall garden. We jumped the gun just a little and planted carrots, peas and cucumbers last night. Our tomatoes in the herb garden are coming along nicely. Something (rabbit? groundhog?) has nipped off the tops of the tomato plants in the veggie garden, so I need to leave a little cayenne surprise out there.

Garden cukes and tomatoes are finally rolling in here in Virginia! In this week’s menu, there are two new recipes to use those up, plus my favorite way to cook fresh or frozen vegetables.

Mark’s Breakfast:
Sausage Breakfast Scramble – Here’s a bowl of savory, comfort food for breakfast. We make the Italian version; omitting the salt and using just one half cup of cheese. But, if you like two cups, toss it in there! I don’t judge.
https://www.southyourmouth.com/2016/07/sausage-breakfast-scramble-low-carb.html

Mark’s Lunch:
Turkey Bacon Swiss on Lettuce Buns. Not so much a recipe, but a sandwich idea. My sandwich is based on the one linked below with a few substitutions. Slice the lettuce cheeks thinly, they don’t compress like bread. These are best assembled just before serving.
https://cleanfoodcrush.com/turkey-blt-sandwich-lettuce-bun-recipe/

Dinner:

Quick Cucumber Tomato Za’atar Salad with Honey-Citrus Dressing – New Recipe! Mark loves this one and has already requested it again for next week. It’s super tasty, but the instructions are a little confusing. The olive oil mentioned in step 3 is not in the ingredients list, with no measurement given. Because we wanted a large salad, we doubled the entire recipe and used 1/4 cup olive oil in the dressing.
https://www.easycookingwithmolly.com/2018/03/quick-cucumber-tomato-zaatar-salad/

Balsamic Chicken with Onions – Simple, but flavorful. We like this one with brown rice and broccoli. Whether fresh, or frozen, we don’t steam veggies. Place them in a large cast iron skillet with the fat of your choice (coconut oil, olive oil, butter) and saute until tender crisp. Season with salt and pepper and serve.
https://www.5dollardinners.com/balsamic-chicken-with-onions/

Salmon in Roasted Pepper Sauce – Looks (and tastes) fancy, but so easy to prepare. This one comes together quickly enough for a weeknight dinner.
https://cooktoria.com/salmon-in-roasted-pepper-sauce/

Creamy Greek Pasta Salad – New Recipe! Mark rated this one a 9; he said he could deal with the feta, but not kalamata olives! We use lentil or chickpea pasta because it is less gummy than brown rice pasta. This large salad would be perfect for potlucks or family gatherings.
https://girlheartfood.com/greek-pasta-salad-gluten-free-vegetarian/

Snacks:
Ants on a Log, (Remember these from your childhood? I’ve got some celery singing it’s swan song in the fridge.) Watermelon, Popcorn, Grapes and Bananas.

Treat:
Coconut Milk Panna Cotta – This recipe is tried and true. If you’re unfamiliar, panna cotta is an ultra-smooth Italian pudding made with gelatin and cream. The coconut milk stands in for cream in this dairy-free version.
https://deliciouslyorganic.net/coconut-panna-cotta-dairy-free-gaps-paleo-grain-free/
Topped with Strawberry Chia Jam – I use less honey than the recipe calls for. Adjust to your taste.
https://cleanfoodcrush.com/chia-seed-strawberry-jam-clean-eating/

I hope your week is off to a great start!

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Real Food Menu for Week of 9.15.2019

September 16, 2019meal prepbaked salmon with lemon butter, forty clove chicken filice, green curry of broccoli soup, keto key lime pie jars, lemony avocado and tomato tuna salad, middle eastern chicken kebabs, onion soup mix, parmesan chips, ropa vieja, sausage breakfast scramble, tahini dressingarthurized 2 Comments

I had a hot minute to pop into a thrift store on Friday evening, and scored some vintage Pyrex bowls for a Hamilton Beach mixer. I also bought a Pyrex square baker. ‘Cause I need more stuff! In my defense, I’ve already used everything but the pour bowl.

We’ve been busy in the Arthurized Home Test Kitchens, prepping 7 new recipes for this week’s menu! We’ve found several keepers and a new favorite vegetarian soup. This one will be in the rotation frequently. Let’s dive in, shall we? (To the menu, not the soup.)

Breakfast:
Sausage Breakfast Scramble – New Recipe! Here’s a bowl of savory, comfort food for breakfast. We made the Italian version; omitting the salt and using just one half cup of cheese. But, if you like two cups, toss it in there! I don’t judge.
https://www.southyourmouth.com/2016/07/sausage-breakfast-scramble-low-carb.html

Lunch:
Lemony Avocado Tuna Salad – Mark doesn’t care for avocado, so we sub in chopped cucumber. It’s every bit as delicious.
https://cleanfoodcrush.com/eat-clean-lemony-avocado-tuna-salad/

Dinner:

Baked Salmon with Lemon Butter – New Recipe! The fastest entree you’ll ever throw together. You can have this in the oven in five minutes, tops! I didn’t bother to make the side of lemon butter. Because dang, that’s dedication to your butter, there. Clearly, I’m just not at that level.
https://www.dietdoctor.com/recipes/keto-baked-salmon-lemon-butter/servings/2

Middle Eastern Chicken Kebabs – New Recipe! When we’re cooking for a crowd, we use bamboo skewers, but when it’s just the two of us, we use stainless.
https://mythreeseasons.com/middle-eastern-chicken-kebabs/
Basic Tahini Sauce
https://mythreeseasons.com/tahini-dressing/

Forty-Clove Chicken Filice – New Recipe! Take some help from the grocery store on this one, and buy a package of peeled garlic cloves. Ain’t nobody got time for peeling forty cloves of garlic! Don’t be afraid of all that garlic; baking just makes them sweeter. You won’t repel vampires.
https://www.cooks.com/recipe/u81yk046/40-clove-chicken-filice.html

Green Curry of Broccoli Soup – New Recipe! She’s no beauty queen, but if you’re looking for a mild curry, I’ve gotcha covered. Mine is the vegetarian version, topped with a little parmesan and a few toasted pepitas.
https://thestonesoup.com/blog/2012/01/16/7-surprising-reasons-to-eat-more-soup-green-curry-of-broccoli-soup/

Ropa Vieja

Servings: 6-8 very hungry people
Time: 20 minutes prep, 2 ½ - 3 hours cooking time
Difficulty: Easy
Print

My very Americanized version of this hearty shredded beef dish.

Ingredients

3 lbs beef chuck roast
1 package (1 oz.) dry onion soup mix – or make your own like this: https://feedingbig.com/clean-eating-onion-soup-mix.html
1 onion, chopped
1 c. red wine
3 T. coconut oil
1/2 c. salsa – look for salsa with no added sugar
1/2 c. water – optional (I almost never add this)
Garnishes: Any combination of sour cream, salsa, cilantro, lime wedges, shredded cheese, olives and avocado
3-4 cups cooked rice of your choice or cauliflower rice for low-carb

Directions

Preheat oven to 325°. Heat oil in dutch oven, over med-high. Add beef and brown on all sides.
Reduce heat, add onion and cook until soft but not browned.
Add onion soup mix, wine, salsa and water (if using). Bring to a boil.
Cover and place in preheated oven for 2 1/2 to 3 hours. Check occasionally to make sure there is sufficient liquid in the pan, add more wine if necessary.
Shred beef before serving. Serve over rice, or cauliflower rice for low-carb. Garnish as desired. Enjoy!

Snack:
Parmesan chips – New Recipe! – These chips are dangerously addictive! They would be great on a little appetizer tray. Scale this recipe to the number of servings you need. I used my 1″ cookie scoop to portion them onto the Silpat. The Silpat is great for this, because if you’re baking several batches, you won’t need a fresh piece of parchment paper each time.
https://www.dietdoctor.com/recipes/parmesan-chips

Treat:
Keto Key Lime Pie Jars – New Recipe! There’s no need for chemical food dyes in this pretty, green dessert. An under-ripe avocado lends unpleasant sharpness, so use a guacamole-ready avocado for smooth, buttery flavor. I used powdered Swerve in the filling and increased it slightly. Add extra lime juice to the filling if you like.
As an experiment, I pressed plastic wrap onto the surface of the filling to remove the air, and placed these in the refrigerator and freezer. These kept just fine in both places for a few days. The avocado did not oxidize at all. I imagine they would keep longer in the freezer. If they’re not eaten first!
https://peaceloveandlowcarb.com/keto-key-lime-pie-jars/