AN APPLE A DAY - DAY 128 OF 365 DAYS TO A HEALTHIER LIFESTYLE - WHAT IS FOR DINNER?

STILL GETTING ORGANIZED IN ORDER TO STAY HEALTHY - THIS WEEK: DINNER (PART ONE)
(Written by Sheila Gail Landgraf)

  

What’s for dinner? 

How many times have you heard that question?  

You can’t take it too lightly though; dinner is a very important meal.  Ronald Reagan once said; “All great change in America begins at the dinner table!”  I think he had an excellent point.  Of course, Diana Vreeland made another equally valid point when she said “Poor, darling fellow – he died of food.  He was killed by the dinner table.”  We can’t be too careful with what we eat or what we serve at our table.  No matter how much we love some foods; health really matters!

The planning in this article is to help you achieve this delicate balance in an easy, comfortable and inexpensive way. 

Are you just plain tired of rushing home to unhealthy and unplanned dinners? 

Do you feel you have absolutely no time to cook because you often work late on the weeknights? 

We’ve all said this and I’ll say it again.  There must be an easier way to have dinner on the table every night!

I’m happy to tell you that good news is finally here!  This blog post presents a wonderful and workable plan just for you.   

In our on-going effort to get our food organized in order to live a healthier lifestyle I’ve come up with 30 Days of healthy dinners, including easy, quick, convenient menus and grocery lists, that are all spelled out in easy to do baby steps so together we can make our daily lives less stressful and much easier as we travel down the lonely and rocky path toward more healthy eating. 

Ready to get started?

Just follow what I have listed below and you are on your way to easy dinner preparations for two weeks worth of healthy and nutritious meals. 

This week we are still building on the same cumulative food organization plan we began implementing a few weeks ago.  First we did 30 days of breakfast, then 30 days of lunch, now we are working on the first two weeks of dinner.  The last two weeks of dinner will be available in AN APPLE A DAY 365 DAYS TO A HEALTHIER LIFESTYLE on next Friday.   

Did you miss those first few discussions?  Don’t worry if you just joined in with us.  It is very simple to catch up on the plan.  If you missed the first baby steps for efficiently preparing a healthy breakfast just follow this link:  http://dancinginseason.blogspot.com/2017/02/an-apple-day-day-125-of-365-days-toward.html  and it will help you to catch up with us. 

If you missed the lunch information contained in Lunches - Part One – just click this link: http://dancinginseason.blogspot.com/2017/02/an-apple-day-day-126-of-365-days-to.html; and if you need to review healthy Lunches – Part Two – just click here:  http://dancinginseason.blogspot.com/2017/03/an-apple-day-day-127-of-365-days-to.html. 

After our last session on dinner, I will complete a summary of everything for you and post it in the last meal-organizing blog-post so that you will have the whole 30 day plan for breakfast, lunch and dinner, plus grocery lists and recipes for a whole month in one convenient article.  For now we are taking things a few steps at a time and building on those steps.  Life is much simpler that way.

Below is the total list of kitchen equipment you will be needing in order to cook three meals a day for 30 days.  I have added only one item to this ever-growing list for the next two weeks of dinner menus.  That item is a slow cooker/crockpot.  Who could ever be without one?  You will find these new slow-cooker meals VERY easy and convenient to prepare and serve at the end of a long busy day.  So smile and read on!

KITCHEN EQUIPMENT NEEDED FOR PREPARING ALL MENUS

Food Processor:  buy one that will process food and mix smoothies too according to the setting you use.  If you have a smoothie blender, and want to chop your other food by hand, that will work too.

5 old fashioned Ice trays

1 large roll parchment paper

1 large roll of aluminum foil

3 large cooking trays that will fit inside your freezer, about 1 inch in depth (not flat, but with a short section around the sides.)

Plastic spatula

Wooden spoon

Extra Virgin Olive Oil Cooking Spray

12 small canning jars with lids that seal

Muffin Tin that makes 24 mini muffins

Muffin Tin that makes 12 regular sized muffins

Pepper grinder

Cheese grater (if your food processor doesn’t do this for you)

Sharp knives in different sizes for cutting, slicing and chopping

2 boxes of gallon sized freezer bags (zip-lock is good)

1 box pint sized zip-lock baggies

1 large biscuit cutter

1 skillet (any type you like)

Muffin/cupcake liners (regular size and mini-sized)

Waffle Iron

1 large mixing bowl

1 medium sized mixing bowl

1 small mixing bowl

Set of Measuring cups

Set of Measuring spoons

1 gallon sized glass measuring cup with a pour spout

Tote bag for carrying food on the go (if you can get one that is insulated that might be nice.)

Black permanent marker

Whisk

Pastry brush

Chopping board

Bakers wire cooling racks

Thermos with detachable cup to drink and serve soup from.

Pizza wheel for slicing

Small insulated zipup lunch box that will hold ice packs

Small ice packs for keeping things cold in insulated lunch box

1 Salad Spinner – the size that will conveniently fit your refrigerator shelves.

1 large crock pot (slow-cooker)

Please don’t be overwhelmed with the list of equipment.  Chances are you already have most of it; but if not – these items will vastly improve your life and give you a lifetime of happy kitchen organization.  Trust me.  This will be worth the extra up-front effort and expense in the long run.

As explained in the past posts leading up to this one, we are following an eating plan where you alternate fast days (only eating vegetables and fruits) with moderate days ( adding some dairy, a small amount of meats and grains to the vegetables and fruits, but still leaving off most sugars and flours and any type of oils except for extra virgin olive oil) with a feast day happening every seven days (when you can eat absolutely anything you want (within reason) – including sugar and flour.)

DINNER MENUS – FOR WEEK ONE

Day 1 - Fast Day:  Vegan Lintel Soup  

Day 2 - Moderate Day: Pot Roast And Carrots with Mozzarella and Tomato Salad (Already prepared and waiting in the refrigerator from preparing lunch menus.)

Day 3 – Fast Day:  3 Bean Minestrone Soup (Already prepared and ready  in the refrigerator from preparing lunch menus.)

Day 4 – Moderate Day : Ice Cold Celery Salad (already prepared and waiting in the refrigerator from where we prepared the lunch menus) and Beef and Broccoli.

Day 5 – Fast Day: Lemon with Collards and Pasta

Day 6 – Moderate Day: Spicy Sundried Tomato and Pasta Salad, (already prepared and waiting in the refrigerator from where we prepared the lunch menus) with Roast Beef and Horseradish Wraps ( already prepared and waiting in freezer from where we prepared lunch menus)

Day 7 – FEAST DAY! –EAT OUT ANYWHERE YOU WISH – IT IS YOUR FEAST DAY!

GROCERY LIST FOR WEEK ONE: (Note:  If you have followed the lunch and breakfast menus already, be sure to check your pantry in order not to duplicate.  You may already have purchased many of these items:

Extra virgin olive oil

3 onions

1 bag carrots

1 jar minced garlic

Ground cumin

Curry powder

Dried thyme

1 large can (28 ounces) diced tomatoes

Brown or green lentils

Vegetable broth

Sea Salt

Red pepper flakes

Peppercorns

Collard greens or kale

2 lemons

2 lbs. beef shoulder roast (boneless)

beef bouillon granules

soy sauce

Garlic powder

1 pkg.  dry ranch dressing

Dried parsley

Dried onion flakes

Fresh Dill

2 lbs. sirloin tip steak, trimmed and sliced

Corn starch,

Brown sugar

Ground ginger

Beef broth

Fresh broccoli florets

Whole wheat spaghetti

Pine nuts

10 ounces Parmesan cheese

RECIPES FOR WEEK ONE:

VEGAN LENTIL SOUP

Ingredients:

¼ cup extra virgin olive oil

1 onion, chopped

2 carrots, peeled and chopped

4 teaspoons garlic, minced

1 teaspoons ground cumin

1 teaspoon curry powder

½ teaspoon dried thyme

1 large can (28 ounces) diced tomatoes, drained

1 cup brown or green lentils, rinsed

4 cups vegetable broth

2 cups water

1 teaspoon salt to taste

Pinch of red pepper flakes

Freshly ground black pepper

1 cup chopped fresh collard greens or kale, tough ribs removed

Juice of 1 medium lemon to taste

Directions:

Warm the olive oil in a large Dutch oven.  Once oil is shimmering add chopped onion and carrots and cook, stirring often until onion has softened and turning translucent (approximately 5 minutes).  Add the garlic, cumin, curry powder and thyme.  Cook until fragrant while stirring constantly about 30 seconds.  Pour in the drained diced tomatoes and cook for a few more minutes, stirring often in order to enhance their flavor.  Pour in the lentils, broth and water.  Add 1 teaspoon salt and a pinch of red pepper flakes.  Season generously with fresh ground black pepper.  Turn up heat and bring the mix to a boil.  Cover pot and reduce heat to maintain a gentle simmer.  Cook for 30 minutes or until the lentils are tender but not falling apart.  Transfer two cups of the soup mix to a blender.  Puree until smooth.  Pour puree back into the pot and add the chopped greens.  Cook for 5 more minutes until the greens are soft.  Remove the pot from heat and stir in the juice of half a lemon.  Taste and increase or decrease according to your desire.  Add more salt and pepper if you wish.  (This can be cooked ahead on cooking day and stored in air-tight jars or containers until time to eat – simply heat and serve.  Also any leftovers will keep for 4 days in the refrigerator and will freeze for up to three months.  Thaw before cooking after frozen.   Why not make enough for a few months worth of meals on cooking day and just heat and serve when dinner time comes around?)

POT ROAST WITH CARROTS:

Ingredients:

2 lb. beef shoulder roast (boneless)

1 bag of carrots peeled and chopped

1-1/4 cups extra virgin olive oil

4 Teaspoons beef bouillon granules

1 teaspoon soy sauce

¼ teaspoon garlic powder

¼ teaspoons freshly ground black pepper

1 pkg.  dry ranch dressing

1 teaspoon dried parsley

1 teaspoon garlic powder

1 teaspoon onion

1 teaspoon dried onion flakes

¾ teaspoon dill

½ teaspoon freshly ground black pepper

½ teaspoon salt

Directions:

Combine all ingredients in your slow cooker and cook on low setting for 8 hours or until meat shreds easily with a fork.  Shred meat and return to slow cooker to mix it with juices.  (You can freeze these ingredients together inside a gallon sized plastic freezer bag for up to three months.  On cooking day just dump previously thawed bag over roast into crock pot and cook as instructed above.  You might want to prepare a few of these ahead on cooking day and freeze the bags and the covered roast inside another larger bag together.  Thaw together overnight and cook in crock pot the next morning.  Everything will be delicious and ready when you arrive home.)

BEEF AND BROCCOLI

Ingredients:

2 lbs. sirloin tip steak, trimmed and sliced

4 cloves garlic minced

1 onion, chopped

3 tablespoons corn starch,

2 tablespoons brown sugar

1 tablespoon ground ginger

½ cup beef broth

½ cup soy sauce

½ teaspoon pepper

1 pound fresh broccoli florets

Directions:

Add steak and broccoli to crock-pot.

In a bowl combine remaining ingredients and pour into crock-pot.

Cook on low heat for 6 hours. 

(This too may be frozen ahead on cooking day and cooked later (everything but the broccoli which needs to be fresh.)  Label a gallon-sized freezer bag and add all ingredients except for the broccoli.  Remove air and seal bag.  Freeze for up to three months.  Thaw in refrigerator overnight the night before cooking.)

LEMON WITH COLLARDS AND PASTA:

Ingredients:

8 ounces fresh collard greens

½ package whole wheat spaghetti

3 tablespoons pine nuts

Extra virgin olive oil

2 small cloves garlic, minced

Pinch of red pepper flakes

Sea salt

Freshly ground black pepper

10 ounces Parmesan cheese

½ a lemon, cut into wedges

Directions:

Bring a pot of salted water to a boil and cook pasta according to directions.  Drain.  Cut the center rib out of the collard greens.  Stack a few greens at a time and roll them up into a cigar shape.  Slice across the roll as thinly as possible.  Shake up the greens and give them a few chops so that the strands of collards are not too long.  Heat a 12 inch skillet over medium heat and toast the pine nuts until they turn golden and fragrant.  Set aside to serve later.  Return the skillet to medium heat and pour in one tablespoon of extra pure virgin olive oil.  Sprinkle in a pinch of red pepper flakes and the garlic and stir.  Toss in the collard greens.  Sprinkle all with sea salt and stir for about three minutes.  Remove from heat and put greens into the pasta pot and toss adding a little bit more olive oil.  Divide into plates and top each plate’s serving with pine nuts and Parmesan shavings.  Serve with two big lemon wedges per person.

MENUS -  FOR WEEK TWO

Day 8 – Fast Day: Chicken Noodle Soup

Day 9 – Moderate Day:  Orange Ginger Chicken with pear halves and shredded cheese.

Day 10 – Fast Day:  Cobb Salad (prepared ahead with lunch) and cold honeydew melon slices.

Day 11 – Moderate Day:  Beef, Lime and Cilantro Chili with Melted Grilled Cheese on Wheat and Avocado Slices (no recipe – self explanatory)

Day 12 – Fast Day: Avocado Watercress and Pineapple Salad (Prepared ahead with lunches), Two boiled eggs with bacon bits sprinkled on top (no recipe – self explanatory).

Day 13- Moderate Day: .Easy Eggplant Parmesan

Day 14 – FEAST DAY!: YOU MAY EAT OUT AND HAVE WHATEVER YOU DESIRE.  THIS IS YOUR FEAST DAY!!!!  CONGRATULATIONS  ON MAKING IT THROUGH TWO WEEKS OF NUTRITIOUS DINNER PLANNING.

GROCERY LIST FOR WEEK TWO: (Note:  you will be reusing left over spices and oils from week one instead of buying more – double check your pantry for duplicates before going to the store.

1 pear

1 avocado

1 block of cheese

1 loaf whole wheat bread

1 dozen fresh organic cage free eggs

Real bacon bits

1 honeydew mellon

8 boneless, skinless chicken breasts

1 bag carrots

1 bunch celery

1 bunch fresh dill

2 onion

1 Quart Low sodium chicken broth

Wide egg noodles

Frozen peas

orange juice

honey

1 pound lean ground beef

14.5 ounce can tomato sauce

14.5 can petite diced tomatoes with juice

2 cans black beans drained and rinsed

1 lime

Chili powder

Cilantro

Shredded cheese

Tortilla chips

2 large eggplants

Panko bread crumbs

Italian seasoning

1 Jar Marinara

12 ounces mozzarella cheese slices

Grated Parmesan

Fresh Basil

RECIPES FOR WEEK TWO:

CHICKEN NOODLE SOUP:

Ingredients:

4 boneless, skinless chicken breasts

Sea salt

Fresh ground black pepper

4 medium carrots cut into pieces

2 stalks celery, sliced

2 Tablespoons minced garlic

3 large sprigs fresh dill

1 onion chopped

6 cups low sodium chicken broth

2 cups wide egg noodles

1 cup frozen peas

Directions: 

Season chicken with salt and pepper.  Place at the bottom of a crock pot.  Top with carrots, celery, garlic, onion, and 2 sprigs of dill.  Add the chicken broth and cook covered until the chicken is cooked through for about six hours on low heat.  Remove chicken and let cool, then chop.  Remove dill stems.  Add noodles to slow cooker, turn to high and cover until noodles are tender (15 minutes. ) Stir in peas and then chicken.  Garnish with dill leaves when serving.)  This soup can be stored in the refrigerator and used again for lunches for up to four days.  

ORANGE GINGER CHICKEN:

Ingredients:

4 boneless, skinless chicken breast

2 cups orange juice

4 Teaspoons ground ginger

½ cup honey

½ cup olive oil

Red pepper flakes (just a pinch)

Directions: 

On cooking day mix all the dry ingredients together, then mix all the wet ingredients together.  Place the chicken breasts inside a gallon bag.  Mix the rest of the ingredients with each other and pour into bag.  Freeze.  Pull out the night before using for dinner and thaw in refrigerator.  Next morning dump all into crock pot and cook for 8 hours on low heat.  (I would mix up two or three of these at one time and freeze ahead for the next few months.  Be sure to label and date the bags.  This is so easy!)

BEEF LIME AND CILANTRO CHILI

Ingredients:

1 pound lean ground beef (browned)

14.5 ounce can tomato sauce

14.5 can petite diced tomatoes with juice

2 cans black beans drained and rinsed

1 small yellow onion minced

Zest from 1 lime

Juice from 1 lime

2 teaspoons minced garlic

1 tablespoon chili powder

2 teaspoons ground cumin

Fresh chopped cilantro (for garnish)

Shredded cheese (for garnish)

Tortilla chips (for garnish or side)

Directions:

Add all ingredients (except cilantro) to slow cooker and cook on low for 8 hours.  When serving top with shredded cheese and crumbled tortilla chips. (This can be labeled and frozen in gallon bags if you have extra left over.)

EASY EGGPLANT PARMESAN

Ingredients:

2 large eggplants sliced

2 eggs, beaten

1 cup Panko bread crumbs

1 teaspoon garlic powder

1 teaspoon Italian seasoning

2 cups marinara

12 ounces mozzarella cheese slices

1.2 cup grated Parmesan

Fresh basic for garnish

Kosher salt

Fresh Ground Black Pepper

Directions:

Place eggplant on paper towel lined baking sheet and sprinkle each piece with salt.  Let sit for 30 minutes and pat dry.  Spread about a third of the sauce in the bottom of a slow cooker.  Whisk together Panko bread crumbs, garlic powder and Italian seasoning.  Season with salt and pepper. Dip each piece of eggplant in eggs then dredge in bread crumbs.  Lay an even layer of slices into a slow cooker.  Top with more sauce and mozzarella.  Repeat layers 2 more times. Cook on high 4-5 hours.  Sprinkle with Parmesan and garnish with basil when serving.  (This too will freeze for up to 3 months, just label and date and you have extra meals on hand whenever you need them.)

I hope you enjoy these first two weeks of the dinner menus, recipes and grocery lists.  I will continue on this same subject of organizing more healthy dinners next Friday in AN APPLE A DAY – 365 DAYS TO A HEALTHIER LIFESTYLE.  We will complete the last two weeks of dinners at that time, then we are aiming to combine our whole 30-Day Plan into one easy-to-follow instruction article for 30 days of meals and a once a month grocery list.  Won’t it be great when we are able to cut down on planning time, grocery shopping time and meal prep?  The effort to get there will be well worth our up-front organization.

I am excited about these new dinner menus because they are tasty, yet easy to prepare!   

I truly hope they make dinner planning and grocery shopping  easier and healthy for you.

Don’t forget those words of Bob Ehrlich that we all should be able to relate to:  “Some of the most important conversations I’ve ever had occurred at my family’s dinner table.” 

Let’s forget about the work and put our effort into making those very important conversations happen.  Now that we are organized – dinner may turn into the most stimulating part of our evenings! 

Enjoy.