humble

Traditional, Real Food Menu Plans by: Diana Bauman

* = Dessert Shopping List

Fresh Produce Dairy & Eggs Meats –– carrots (5) __ butter (4 tbls) __ 1 whole chicken, approximately 4lbs __ celerty stalks (4) __ cream (1/2 cup) (sub 12 chicken legs) __ onion (2) __ parmesan cheese or pecorino romano __ (6 slices) __ 1 lb ground __ potatoes (12) (1/3 cup) __ 1/2 cup beef broth __ peas, fresh or frozen (3 cups) __ milk (1 1/4 cup) __ 1 1/2 lbs wild caught, Pacific cod __ leek (1) __eggs (2) __ lemon (2) __ plain yogurt (1/4 cup) Bakery items (or make __ spinach (1/2 cup) __ butter (1/4 cup)* __ salad greens yourself) __ kale Pantry Items __ Sandwich or European Style __ cabbage (1/2) __ 1 bag dried garbanzo beans Bread __ garlic cloves (2) __ small shell or penne type pasta __ green onions (5) __ soy sauce (1 tbls) Staples __ apple (1) __ 2 cans diced Muir Glen Tomatoes __ extra virgin olive oil __ dried cranberries (1/2 cup) __ salt Herbs and Spices __ rolled oats (1 2/3 cups)* __ pepper __ organic brown sugar (1/4 cup)* __ garlic salt (1 tsp) __ honey __ flour (1/3 cup)* __ onion powder (1/2 tsp) __ red wine vinegar __ vanilla extract (1 tsp)* __ apple cider vinegar __ 2 bay leaves __peanut butter chips sub peanut butter* __ mayonnaise (1/2 cup) __ Spanish paprika (1/4 tsp) __ chocolate chips (1/2 cup)* __ fresh parsley (1/2 cup) __ fresh mint (2 tbls)

My Humble Kitchen’s Traditional, Real Food Menu Plans: Spring Saturday Saturday Friday Friday 1. Nourishing 1. Nourishing Chicken Salad Sandwich Bean 2. Garbanzo Salad Thursday Thursday 1. Steamed Cod 1. Steamed 2. Cabbage in a Tomato Spanish Sauce Potatoes 3. Fried Wednesday Wednesday 1. Not Your Your 1. Not Traditional Pie Shepherds 2. Kale Salad Weekly Menu Plan Overnight/Morning Prep Tuesday Tuesday 1. A Creamy Spring Spring 1. A Creamy with Bacon Pasta Salad 3. Green Monday Monday 1. Puchero Salad 2. Green Cook 3 cups soaked beans for garbanzo salad. Once Friday’s in cooked, store in cooking refrigerator liquid. Sunday Sunday Soak Garbanzo Beans Garbanzo Soak bag of soaked (One beans will expand garbanzo to about 6 cups. 3 cups will be used for Monday’s meal and another 3 cups will be used for Friday’s.

My Humble Kitchen’s Traditional, Real Food Menu Plans: Spring Monday Puchero - A Chicken With a Garden Salad`

Directions

Puchero • In a 6-7 quart crockpot, add 3 quarts of water and center the chicken in the middle of the crock. • To the crock, add the carrots, celery (and any leafy greens from the celery), onion, potatoes, and soaked garbanzo beans. • Sprinkle in 1 tsp of salt and a dash of pepper; mix in. • Cover the crockpot and cook on low for 8 hours. Ingredients: • After the eight hours, remove the chicken from the crockpot, and separate the legs/thighs, wings, and breasts. (Make sure to reserve Puchero one breast and any meat from the backbone for Friday’s chicken • 1 whole chicken, approximately salad sandwiches. If you’re using chicken legs, make sure to reserve 4-5 lbs (sub 12 chicken legs) about 4 legs for Friday’s meal.) • 3 quarts water • Serve each plate with chicken, its broth, and a generous portion of • 3 carrots, peeled and chopped in garbanzo beans and vegetables. half • Season with salt and pepper and each plate with extra virgin olive • 2 celery stalks, cut in half oil and red wine vinegar. • 1 onion, quartered • 4-5 medium potatoes, peeled and roughly chopped Serve • 3 cups, soaked garbanzo beans Serve the puchero with a side green salad tossed in a red wine vinaigrette. • 1 tsp salt I enjoy to serve this stew with crusty, European style bread. • dash of fresh pepper • extra virgin olive oil You can find the recipe here >>> • red wine vinegar http://www.myhumblekitchen.com/2013/03/simple-european-style- Red Wine Vinaigrette everyday-bread-recipe-with-video/ • 3 tbls extra virgin olive oil • 2 tbls red wine vinegar • 1/2 tsp salt

Serves: 4 Total Prep Time: 10 min Total Cook Time: 8 hours Nourishing Tip 1. This is a traditional Spanish dish made just as much for the broth as the meat and vegetables. For added flavor, feel free to add a sprig of mint to each plate before serving.

Economical Tip 1. Saving parts of this chicken will allow us to use it for Friday’s meal. It stretches the meat, making it more economical to buy a local or organic whole chicken. 2. One bag of garbanzo beans is also used for two meals. 3. Freeze the leftover broth, once cooled, in 2 cup increments in freezer bags.

My Humble Kitchen’s Traditional, Real Food Menu Plans: Spring Tuesday A Creamy Spring Pasta with Bacon

Directions

Spring Pasta • Bring 4 quarts of water to a boil and add 1 tbls of salt. • Add the pasta and cook according to package instructions. • In a skillet or cast iron pan, add the bacon and fry until brown and crispy. • Add the leeks and two tablespoons of butter. Saute for 2 minutes. Ingredients: • Add the peas and cream. • Drain the cooked pasta in a colander. Over medium heat, add the Pasta pasta to the pan, with the juice of 1 lemon; mix thoroughly and • small shell or penne type pasta simmer for 2-3 minutes. • 6 slices of thick cut bacon, sliced • Finish by adding parmesan or pecorino romano cheese and gently • 1 leek, sliced in rounds and mixing through. washed thoroughly (I only use the • Serve garnished with mint and extra parmesan or pecorino romano white base up to the light green cheese. area) • 2 tbls butter Creamy Lemon Vinaigrette • 2 cups peas (fresh or frozen) • Place all ingredients in a small jar with a lid. Cover and shake until • 1/2 cup cream the dressing emulsifies into a creamy vinaigrette. • 1/3 cup freshly grated parmesan cheese or pecorino romano • juice of 1 lemon Serve Serve this simple spring pasta with a side green salad tossed in a creamy Creamy Lemon Vinaigrette lemon vinaigrette. • 1/3 extra virgin olive oil • 1/4 tsp salt • dash of freshly milled pepper • juice of one lemon

Serves: 4-5 Total Prep Time: 10 minutes Total Cook Time: 30 minutes

Nourishing Tip This is a simple spring pasta dish highlighted by the flavors of bacon, leeks, and peas. If you don’t eat , feel free to omit.

My Humble Kitchen’s Traditional, Real Food Menu Plans: Spring Wednesday Not Your Traditional Shepherds Pie

Directions

Shepherds Pie • In a large, heavy bottomed pot, bring 3 quarts of water to a boil. Add the potatoes and return to a boil. Reduce the heat to a gentle simmer, cover and cook for 20 minutes or until the potatoes are tender. • While the potatoes are boiling, in a skillet or cast iron pan, brown Ingredients: 1lb of ground beef. Once browned, add the beef broth, soy sauce, garlic salt, onion powder, peas, carrots, and spinach. Bring to a Shepherds Pie boil, lower the heat and gently simmer for 10 minutes. • 1lb ground beef • Once the potatoes are tender, transfer to a large bowl. Add the • 1/2 cup beef broth milk, butter, salt, and parmesan cheese, and mash. • 1 tbls soy sauce • To a baking dish, add the beef mixture and top with the mashed • 1 tsp garlic salt potatoes. • 1/2 tsp onion powder • Bake at 375F for 35 minutes. • 1 cup peas • 2 carrots, finely diced Serve • 1/2 cup spinach, finely chopped Serve the shepherds pie with a side kale or other leafy green salad tossed • 1 tsp salt in a honey vinaigrette. • 4 medium potatoes, peeled and chopped • 3/4 cup milk • 2 tbls butter • 1/2 tsp salt • 1/4 cup, freshly grated parmesan or pecorino romano cheese

Honey Vinaigrette • 3 tbls extra virgin olive oil • 2 tbls apple cider vinegar • 2 tbls honey • 1/2 tsp salt

Serves 4 Total Prep Time: 15 minutes Total Cook Time: 55 minutes

Nourishing Tip My boys love shepherds pie and they are none the wiser of the added carrots and spinach. Feel free to add any other vegetables you may have hiding in your crisper.

Time Saver To save me time, I use my food processor to finely chop the added vegetables.

My Humble Kitchen’s Traditional, Real Food Menu Plans: Spring Thursday Steamed Cod with Cabbage in a Spanish Tomato Sauce

Directions

Steamed Cod with Cabbage in a Spanish Tomato Sauce • In a large heavy bottomed pan, bring water to a boil. Add the sliced cabbage to the pot of boiling water with a 1/2 tsp of salt. Cover, reduce the heat and boil for 5-8 minutes or until crisp tender. Once tender, remove the cabbage from the water and set aside. • While the cabbage is boiling, in a skillet or cast iron pan gently Ingredients: bring 2 tbls of extra virgin olive oil to heat. Add the diced onion and saute until translucent. Add the diced tomatoes, bay leaves, 1 Steamed Cod tsp salt, and a dash of pepper. Bring the sauce to a boil, reduce the • 1 1/2lbs, wild caught Pacific cod, heat and simmer for 15-20 minutes or until the sauce has reduced cut into four pieces and thickened. • 2 cans, diced tomatoes • Once the tomato sauce has reduced, add the cod on top of the • 1 onion, roughly chopped tomato sauce. Cover and steam for 8-10 minutes. Once steamed • 1/2 green cabbage, cored and through, remove the cod and set aside in a 170F oven to keep sliced warm. • 2 bay leaves • Lastly, Add the boiled cabbage to the tomato sauce and mix • 4 potatoes sliced through. • extra virgin olive oil • For the potatoes, gently bring a 1/2 cup of extra virgin olive oil to • salt and fresh pepper to taste heat in a skillet or cast iron pan. Add enough sliced potatoes to cover the bottom of the pan. Working in batches fry the potatoes until browned on both sides. To keep warm, place the potatoes in 170F oven until ready to serve.

Serve Serve the steamed cod over a bed of boiled cabbage in the Spanish tomato sauce with a side of fried potatoes. Season with salt and fresh pepper.

Serves: 4 Total Prep Time: 10 minutes Total Cook Time: 40 minutes

Nourishing Tip This is a very simple, humble meal made with last of the winter cabbage or from freshly harvested in the spring. Feel free to substitute the cabbage for spinach. If you do sub spinach, you can omit boiling it and instead add it fresh to the tomato sauce once it’s thickend and reduced.

Time Saver To save you time, make sure to start your cabbage first. Once it’s tender, drain and set aside.

My Humble Kitchen’s Traditional, Real Food Menu Plans: Spring Friday Nourishing Chicken Salad Sandwich w/ a Garbanzo Bean Salad

Directions

Nourishing Chicken Salad Sandwich • In a large bowl, mix all ingredients together.

Garbanzo Bean Salad • In a second large bowl, mix all ingredients together. Ingredients: Serve Nourishing Chicken Salad Sandwich Serve chicken salad sandwiches with a side garbanzo bean salad. • Roughly 2 cups diced chicken meat, fully cooked • 2 farm fresh eggs, boiled and chopped • 2 stalks celery, sliced • 2 cloves garlic, pressed or minced • 1/2 cup dried cranberries • 1/2 cup mayonnaise • 1/4 cup yogurt • 1 tsp salt • 1/4 tsp Spanish paprika

Garbanzo Bean Salad • 3 cups cooked garbanzo beans • 1/2 cup packed fresh parsley, roughly chopped • 2 tbls mint, roughly chopped • 5 green onions, chopped • 1 apple, diced • 1/4 cup extra virgin olive oil • 2 tbls apple cider vinegar • 2 tbls honey • 1 tsp salt • dash of pepper

Serves: 4 Total Prep Time: 15 minutes Total Cook Time: 20 minutes

Nourishing Tip This is a delightful spring sandwich that’s simple and quick to toss together especially for those days that you just don’t feel like cooking.

My Humble Kitchen’s Traditional, Real Food Menu Plans: Spring Sweet Dessert Chocolate Peanut Butter Granola Bars

Directions

• Butter a small sized baking pan really well. (I use a medium bar pan from the stonewear line of Pampered Chef.) • Line the pan with parchment paper. • In a large bowl, combine all ingredients. Mix thoroughly. • Place the mixture into the prepared baking pan and pat down firmly. Ingredients: • Bake at 350F for 20-25 minutes or until the top is golden brown. • Allow to cool before cutting. • 1 2/3 cups rolled oats • 1/3 cup raw honey • 1/4 cup organic brown sugar (sub rapadura or sucanat) • 1/3 cup flour • 1/2 tsp salt • 1 tsp vanilla extract • 1 cup peanut butter chips (sub 1/2 cup peanut butter) • 1/2 cup chocolate chips • 1/4 cup melted butter

Serves 12-14 Total Prep Time: 5 minutes Total Cook Time: 25

My choclate peanut butter granola bars are simple to make and a nourishing treat the entire family will enjoy.

My Humble Kitchen’s Traditional, Real Food Menu Plans: Spring