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