Do you want to eat healthier, but you feel like you just don’t know what to make? Cooking for yourself is one of the best things you can do for your health and your budget, and I can help you get started on the right path!  Each Friday, I send a menu plan to your inbox for the next week.  Menu planning can save you money and help you stay on track with healthy eating.

 All meals are based around my brand of Inclusion Nutrition.  This style of eating leaves you feeling positive about the future of your eating habits, without feeling like you’re being told to cut out all your favorite foods.  This allows you to experience healing through food without feeling deprived.  Once you begin eating tasty, healthful foods, your desire for unhealthy ones naturally declines.

I am now offering a free 2-week trial, so you can see if this service is right for you and yours.

Sample Menu

Sample Menu

 

Sunday

Breakfast – Rosemary Sage Pancakes

Lunch – Salmon Cakes, Hummus and Veggies

Snack – Strawberry Bread

Dinner – Classic Pot Roast, Mashed Potatoes, Green Salad

Dessert – Persimmon-Pear Pie

 

Monday

Breakfast Maple Pear Parfait

Lunch – Pesto Chicken Wraps, Apples, Carrot Sticks

Snack – Cheese, Rosemary Sea Salt Crackers

Dinner – Chicken Parmesan, Spinach and Mushroom Farro, Italian Salad

Dessert – Zucchini Cookies

 

Tuesday

Breakfast – Big Veggie Hash

Lunch – Turkey-Veggie Sandwiches, Veggies and Ranch

Snack – Strawberry Bread

Dinner – Miso Cod, Kale Salad, Jasmine-Scented Rice

          –Note: Miso Cod has a marinating time of 2 days

Dessert – Honey-Poached Apricots

 

Wednesday

Breakfast – Pumpkin Pie Oats

Lunch – Jicama-Lime Salad, Rosemary Sea-Salt Crackers

Snack – Veggies with Yogurt Ranch Dipping Sauce

Dinner – Coconut Curry Soup, Tamari Brussels Sprouts

Dessert – Persimmon-Pear Pie

 

Thursday

Breakfast – Maple Pear Parfait

Lunch – Pesto Chicken Wraps, Veggies and Ranch

Snack – Cheese, Rosemary Sea Salt Crackers

Dinner – Cuban Picadillo over rice, Roasted Chipotle Potatoes

Dessert – Zucchini Cookies

 

Friday

Breakfast – Pumpkin Pie Oats

Lunch – Turkey-Veggie Sandwiches, Apples, Carrot Sticks

Snack – Strawberry Bread

Dinner – Chana Masala, Lemon Balm Raita, Ginger Carrot Rice

Dessert – Honey-Poached Apricots

 

Saturday

Breakfast – Big Veggie Hash

Lunch – French Onion Quesadillas, Balsamic Berry Salad

Snack – Veggies with Yogurt Ranch Dipping Sauce

Dinner – Gnocchi with White Beans and Bacon, Green Salad

Dessert – Persimmon-Pear Pie

Recipes

Each recipe is designed to feed a family of four, and should be adjusted accordingly to your needs.

 

Breakfast

Rosemary Sage Pancakes

4 c flour

2 T sugar

1 T baking powder

1 t salt

1 t sage

1 t rosemary

1 t baking soda

4 eggs

4 c buttermilk

2 T stick butter, melted

plain, whole milk yogurt

Mix dry ingredients together in a large bowl.  Make a well in the middle, and add the eggs, milk, and melted butter.  Stir until just mixed.  Heat a large skillet over medium-high heat.  Using a ¼ c measuring cup, pour as many scoops of batter as will fit in the skillet, with space between them to flip.  Cook until bubbles that pop on the surface stop filling in.  Flip, and cook for another minute or so.  Repeat until all the batter is cooked.  Top each serving with a dollop of plain yogurt.

 

Maple Pear Parfait

4 c plain, unsweetened whole milk yogurt

1 T maple syrup

1 T ground cinnamon

1 t ground ginger

2 t ground nutmeg

2 c almond butter

4 pears, sliced thinly

Mix the yogurt, maple syrup, and spices in a bowl.  Next, divide half the pears among four bowls or jars.  Top with half the almond butter, and then add half the yogurt.  Repeat.

 

Big Veggie Hash

2 potatoes, grated

2 T butter

1 c brussels sprouts, sliced thinly

1 small onion, sliced thinly

2 carrots, sliced thinly

1 T sage

1 t thyme

Salt and pepper to taste

Place the grated potatoes in a colander, and place the colander into a bowl of water.  The water should cover the potatoes.  Let soak for about 3 minutes.  Remove the colander from the bowl, and let drain for about five minutes.  In a large skillet, melt the butter over medium-high heat.  Add all of the veggies and seasonings.  Mix them up well, and then spread them out to form a single layer.  Cook for about 10 minutes, then flip them over.  Cook for about 5 minutes longer.  Serve as is, or with eggs and/or sour cream.

 

Pumpkin Pie Oats

8 c water

4 c uncooked rolled oats

2 T honey

1 small can pumpkin

1 T cinnamon

1 t nutmeg

1 t ginger

1 t salt

plain, whole milk yogurt

In a large saucepan, bring the water to a boil.  Add the oats, turn down the heat, and let simmer until the water is absorbed.  Remove from heat.  Meanwhile, in a small bowl, mix the honey, pumpkin, spices, and salt.  Add the pumpkin mix to the oats, once they’re cooked.  Dish out into bowls, and add yogurt to taste.

 

Lunch

Salmon Cakes

2 14-oz can wild salmon

1 c breadcrumbs

2 eggs

1/2 c chopped green onion

1 T fresh parsley, minced

1 t worcestershire sauce

1 T olive oil

Drain salmon, but reserve the liquid.  Mix the salmon, breadcrumbs, egg, onions, parsley, and worcestershire sauce in a bowl.  Slowly add reserved liquid as needed, until it forms a dough-like consistency.  Form into patties.  In a large skillet, heat the olive oil over medium heat.  Cook 2 patties at a time in olive oil, turning when 1st side is nicely browned.

 

Hummus

2 c cooked or canned chickpeas (garbanzo beans)

4 cloves garlic

1 t cumin

1 T oregano

1 t salt

1 t pepper

½ c tahini

¼ c olive oil

¼ c parsley, chopped

Put all ingredients into a food processor or blender.  Blend until smooth.

 

Pesto Chicken Wraps

2 boneless skinless chicken breasts

1 c fresh basil

1 cloves garlic

1/4 c walnuts

1/4 c olive oil

Salt to taste

4 burrito-sized tortillas

1 tomato, diced

4 lettuce leaves

Preheat oven to 350.  Place the chicken breasts on a lightly greased baking sheet.  Set aside.  Place basil, garlic, nuts, and oil in a blender or food processor.  Pulse until smooth.  Divide pesto over the chicken breasts.  Bake for 15 minutes, or until chicken is cooked through.  Dice the chicken, and divide between the wraps.  Top with lettuce and tomatoes, and roll up into a wrap.

 

Turkey-Veggie Sandwiches

8 slices of bread (for the healthiest option, go with a whole wheat sourdough)

8 slices of turkey

¼ c hummus or tahini

1 red or orange bell pepper, sliced

1 small onion, sliced

8 cucumber slices

4 lettuce leaves

4 slices of tomato

¼ c grated carrot

Set out four slices of bread.  Divide all the other ingredients among them, and top with the other four slices of bread.

 

Veggies and Ranch

See Snacks section for Ranch recipe

 

Jicama-Lime Salad

1 small jicama, diced

1 small red onion, thinly sliced

1 red bell pepper, thinly sliced

½ cucumber, sliced

1 small bunch cilantro, chopped

¼ c lime juice

Salt to taste

Place all the veggies and cilantro in a large bowl.  Pour the lime juice over it, and season with salt.  Mix to coat.

 

Rosemary Sea-Salt Crackers

See Snacks section for recipe

 

French Onion Quesadillas

2 T olive oil

1 large onion, thinly sliced

1 t salt

1 t thyme

4 burrito-sized tortillas

2 c swiss cheese, grated

4-8 thin slices roast beef (great way to use leftover pot roast)

In a large skillet, heat the olive oil over medium-low heat.  Add the sliced onion, salt, and thyme.  Cook slowly for at least 30 minutes, until onion is caramelized.  Lay out the tortillas, and divide about half the cheese between them, covering only half of each tortilla.  Lay the beef over the cheese, and then add the onions.  Top with the rest of the cheese, and fold them over.  Cook each quesadilla in the skillet, flipping when golden brown.

 

Balsalmic Berry Salad

1 c strawberries, sliced

1 c blueberries

1 c blackberries

1 c raspberries

1 T balsamic vinegar

1 t maple syrup

½ c fresh basil, minced

Place the berries in a large bowl.  In a separate small bowl or jar, mix the vinegar and maple syrup.  Pour over the berries, and mix to coat.  Sprinkle fresh basil over the top.

 

Dinner

Classic Pot Roast

Salt and pepper

1 3-5 lb chuck roast

2 T olive oil

2 onions, quartered

6 carrots, diced large

2 potatoes, quartered

3 c beef broth

3 sprigs fresh rosemary

3 springs fresh thyme

Preheat the oven to 275.  Rub the roast with salt and pepper.  Use a little bit more than you think you want.  In a large oven-proof pot, heat the olive oil over medium heat.  Add the onions, carrots, and potatoes, and cook for about two minutes, just until lightly browned.  Remove from the pan.  Place the roast in the pan, and sear on each side, for about a minute, until the outside is browned.  Remove the roast, and add the broth to the pan.   Use the broth to deglaze, scraping the bottom and sides.  Add the veggies and the roast back in, and top with the herbs.  Cover, and place in the oven, cooking about one hour per pound, or until very tender.

 

Mashed Potatoes

4 potatoes, diced large

2 T butter

½ c milk or almond milk

salt and pepper to taste

Place the potatoes in a large saucepan.  Cover with water.  Bring to a boil, and cook until very tender.  Remove from heat, and drain out water.  Add the butter, milk, and seasonings, and mash until creamy, adding more milk if needed.

 

Chicken Parmesan

1 T olive oil

3 cloves garlic, minced

1 28-oz can crushed tomaotes

1 15-oz can tomato paste

1 T oregano

2 t basil

1 t thyme

4 boneless skinless chicken breasts

2 c flour

Salt and pepper to taste

4 eggs, beaten

2 T water

2 c Italian breadcrumbs

1 c butter

½ lb fresh mozzarella, sliced thin

½ c parmesan, grated

Preheat oven to 400.  In a large saucepan, heat the olive oil over medium heat.  Add the garlic, and cook until fragrant, about 2 minutes.  Add the tomatoes, tomato paste, oregano, basil, and thyme.  Reduce heat, and let simmer until ready to use.  On a plate, mix the flour with salt and pepper.  In a large bowl, mix the eggs with 2 T water.  And place the breadcrumbs on another plate.  Dredge each chicken breast through the flour, then the eggs, and then the breadcrumbs, making sure to cover both sides.  In a large skillet, melt half the butter over high heat.  Cook two of the chicken breasts in the butter until golden brown on both sides, about 2 minutes on each side.  Set aside, and melt the rest of the butter.  Repeat for the other two chicken breasts.  Place all the chicken on a baking sheet, and divide up the tomato sauce between them.  Top with mozzarella and parmesan.  Bake 5-7 minutes, until the chicken is cooked, and the cheese is melted.

 

Spinach and Mushroom Farro

2 c water

1 c farro

1 T butter

1 t sage

2 c mushrooms

4 c fresh spinach leaves

In a medium saucepan, bring the water to a boil.  Add the farro, and reduce the heat.  Simmer for 30-40 minutes, until water is absorbed, and the grain is softened.  About midway through, melt the butter in a large skillet over medium heat.  Add the sage, and the mushrooms, and cook for about ten minutes.  Add the spinach, and cook until wilted.  Stir in the farro.

 

Italian Salad

1 head romaine lettuce, torn up

2 roma tomatoes, sliced

½ cucumber, sliced

½ c roasted red peppers, sliced thin

1 small red onion, sliced thin

1 c fresh basil leaves

2 T balsamic vinegar

¼ c olive oil

1 t oregano

1 t thyme

salt and pepper to taste

In a large bowl, mix the veggies and basil well.  In a separate bowl or jar, mix the vinegar, oil, and seasonings.  Pour over the veggies, and mix to coat.

 

Miso Cod

4 ½-pound cod fillets

¼ c sake

¼ c mirin or sweet white wine

4 T white miso paste

3 T sugar

Place the fish fillets in a glass dish.  Set aside.  In a small saucepan, bring the sake and white wine to a boil.  Stir in the sugar, and whisk briskly to dissolve.  Remove from heat, and stir in the miso paste, whisking to dissolve.  Pour marinade over the fish, cover, and let sit in the fridge for 2-3 days.  To cook, preheat oven to 400°F. Heat an oven-proof skillet over high heat on the stovetop. Lightly wipe off any excess miso clinging to the fillets, but don’t rinse it off. Film the pan with a little oil, then place the fish skin-side-up on the pan and cook until the bottom of the fish browns and blackens in spots, about 3 minutes. Flip and continue cooking until the other side is browned, 2 to 3 minutes. Transfer to the oven and bake for 5 to 10 minutes, until fish is opaque and flakes easily.

 

Kale Salad

6 c kale, chopped

2 T olive oil, divided

1 small red onion, thinly sliced

1 cucumber, sliced

1 stalk celery, sliced

1 t sea salt

Cracked pepper to taste

Place the chopped kale in a large bowl.  Pour 1 T olive oil over it.  With your hands, massage the oil into the kale, until it is all wilted.  Add the other vegetables, and drizzle with the remaining olive oil.  Mix, and top with cracked pepper.

 

Jasmine-Scented Rice

4 c brewed jasmine tea – green, black, or herbal will do

2 c rice

In a medium saucepan, bring the tea to a boil.  Add the rice, and reduce heat.  Cook until liquid is absorbed and rice is cooked.

 

Coconut Curry Soup

1 T olive oil

1 large onion, diced

5 carrots, diced

3 stalks celery, diced

1 red bell pepper, sliced

1 cup chopped cauliflower

¼ c ginger, minced

3 cloves garlic, minced

2 T turmeric

1 t cumin

salt and pepper to taste

1 can coconut milk

½ gallon veggie broth

1 14-oz can diced tomatoes

2 potatoes, cut into 1-inch cubes

In a large saucepan, heat the oil over medium heat.  Add onions, carrots, and celery, and cook, stirring frequently, until onions and celery are translucent.  Add bell pepper and cauliflower, and cook for another five minutes.  Add ginger, garlic, and spices.  Cook for another five minutes.  Add coconut milk and broth.   Add tomatoes and potatoes, and cook until potatoes are cooked through.

 

Tamari Brussels Sprouts

1 T sesame oil

4 c brussels sprouts, quartered

1 T tamari

1 t turmeric

salt and pepper to taste

In a large skillet, heat sesame oil over medium-high heat.  Add brussels sprouts, tamari, turmeric, salt and pepper.  Cook for about 5 minutes, stirring frequently.

 

Cuban Picadillo

1 T olive oil

1 small onion, diced

1 green bell pepper, diced

1 lb ground beef

2 cloves garlic, minced

¼ c green olives, diced

½ c raisins

1 T capers

1 8-oz can crushed tomatoes

1 t ground coriander

1 T cumin

1 t turmeric

1 t oregano

salt and pepper to taste

In a large skillet, heat olive oil over medium heat.  Add onion and pepper, and cook until softened, about five minutes.  Add the beef, and cook until browned, stirring frequently.  Add the remaining ingredients, and mix well.  Cover and let simmer for another 5-7 minutes, until the beef is cooked through.  Serve over rice.

 

Roasted Chili Potatoes

8 small red potatoes, quartered

1 pablano pepper, diced

1 small onion, diced

¼ c olive oil

1 t chili powder

½ t cayenne pepper

salt and pepper to taste

Preheat oven to 350.  Spread veggies on a baking sheet.  In a small bowl or jar, mix oil and seasonings.  Pour over veggies, and mix to coat.  Roast for 15-20 minutes, until potatoes are golden soft.

 

Chana Masala

3 T olive oil

1 large onion, diced

salt to taste

2 T fresh ginger, minced

2 cloves garlic, minced

2 serrano peppers, minced

1 T cumin

1 T ground coriander

1 t chili powder

1 t turmeric

1 t garam masala

1 28-oz can crushed tomatoes

2 15-oz cans chickpeas

2 T lemon juice

In a large saucepan, heat oil over medium heat.  Add onion and salt.  Cook until onion is softened, about 5 minutes.  Add garlic, ginger, peppers, and seasonings, and stir to coat the onions.  Add more oil, if needed.  Cook for another minute or so, until aromatic.  Add the tomatoes, chickpeas, and reduce heat.  Let simmer for about 15-20 minutes.  Remove from heat, and add the lemon juice.

 

Lemon Balm Raita

1 c plain, whole milk yogurt

½ cucumber, diced small

¼ c fresh lemon balm or other mint, chopped

¼ t ground coriander

¼ t cumin

Mix ingredients together, and chill until ready to serve.

 

Ginger Carrot Rice

2 c water

1 c rice

1 T butter

1 small onion, sliced

1 T fresh ginger, minced

2 carrots, grated

¼ t cumin

Salt to taste

In a small saucepan, bring the water to a boil.  Add rice, reduce heat, and cook until water is absorbed and rice is cooked.  Meanwhile, in a large skillet, melt the butter over medium heat.  Add the onions, and cook until softened, about 5 minutes.  Add the ginger, carrots, cumin, and salt, and cook another 5 minutes or so.  Mix in the rice.

 

Gnocchi with White Beans and Bacon

1 package gnocchi

½ lb bacon, cut into 1-inch pieces

1 small onion, diced

3 cloves galic, minced

1 T basil

1 t thyme

1 t oregano

salt and pepper to taste

1 c chicken broth

2 15-oz cans white beans

4 c fresh spinach leaves

2 c cherry tomatoes

¼ c olive oil

¼ c parmesan cheese, grated

Cook the gnocchi according to the directions on the package.  Set aside.  Meanwhile, in a large skillet, cook the bacon over medium heat for about 2 minutes, until it begins to release its grease.  Add the onion, and cook for about 5 minutes, until it softens.  Add the garlic, and cook for another 2 minutes or so.  Add the seasonings, and then the broth and the beans.  Cook for another 10-15 minutes, until the broth begins to evaporate.  Add the spinach, and cook until wilted.  Remove from heat, and mix in the cooked gnocci and the tomatoes.  Top with olive oil and cheese, and stir to coat.

 

Snacks

 Strawberry Bread

1 ¾ c flour

2 t cinnamon

½ t salt

1 t baking soda

1 ¼ c strawberries, mashed

½ c honey

½ c butter, melted

2 eggs, beaten

Preheat oven to 325.  In a large bowl, combine dry ingredients and mix.  Add strawberries and wet ingredients, and stir again, until just mixed.  Pour into greased loaf pan, and bake for about 1 hour, until a butter knife inserted into the center comes out clean.

 

Rosemary Sea Salt Crackers

3 c all-purpose flour

1 T rosemary, crushed or minced

1 T sea salt

1 c warm water

1/3 c olive oil

In a large bowl, combine dry ingredients.  Slowly add the water and olive oil, mixing with a spoon or your hands as you go.  Mix until it forms a tacky dough.  You may need to add more flour or water, if it’s too sticky or dry.  Next, divide the dough into eight small pieces, and roll each piece into a ball.  Grease a small bowl with olive oil, and roll each ball in the oil to lightly coat it.  Place the balls on a plate, and cover with a dish cloth.  Let rest for 30-40 minutes.  Preheat the oven to 450.  Roll each ball of dough flat with a rolling pin.  Get it as flat as possible, and then cut the dough into 1-inch square pieces .  Place these on lightly greased baking sheets, with some space between the crackers.  Poke with a fork before baking.  Bake for 12-15 minutes, until golden-brown.

 

Yogurt Ranch Veggie Dip

2 T mayo

¼ c full fat yogurt

2 T cultured buttermilk

½ t dill

¼ t chives

¼ t garlic powder

Pinch onion powder

Salt and pepper to taste

1 t lemon juice

Combine mayo, yougurt, and buttermilk, and whisk until smooth.  Add the seasonings, and whisk again.  Add the lemon juice and whisk again.

 

Desserts

Persimmon-Pear Pie

Crust:

3 c flour

1 t salt

¾ c cold butter, sliced

6-10 T ice water

Filling:

2 persimmons, sliced thin

2 pears, sliced thin

½ c maple syrup

1 T cinnamon

2 t cardamom

1 t nutmeg

2 T butter, sliced

Place the four and salt in a large bowl.  Add the butter, and, using your fingers or two butter knives, cut the butter into the flour, the mixture resembles coarse breadcrumbs.  Slowly add the ice water, mixing as you go, until the dough pulls together, and can form a ball.  Divide into two balls, and flatten them.  Wrap in a damp towel, and chill for at least half an hour.  Meanwhile, place the fruit in the bowl, and mix in the syrup and spices.  Preheat the oven to 350.  Once the dough is ready, roll one half flat, and place it in a pie dish.  Add the filling, and spread the sliced butter across the top.  Roll out the other half of the dough, and place it on top.  Crimp the edges of the pie, and cut slits in the top.  Bake for 30-45 minutes, until golden-brown.

 

Zucchini Cookies

¾ c butter, softened

½ c honey

1 egg

2 ¾ c flour

1 ½ t baking powder

½ t baking soda

1 t cinnamon

¾ t salt

½ t ground cloves

1 ½ c zucchini, grated

¾ c walnuts, chopped

Preheat oven to 350.  In a large bowl, mix together butter and honey, blending until creamy.  Add the egg, and mix again.  In another bowl, sift together the dry ingredients.  Slowly alternate adding the dry ingredients and the zucchini to the wet ingredients.  Fold in the walnuts.  Drop onto greased baking sheets, and bake for 10-15 minutes.

 

Honey-Poached Apricots

½ c water

¼ c honey

1 t vanilla

4 apricots, pitted and quartered

1 t cinnamon

In a small saucepan, bring the water to a boil.  Reduce the heat, and add the honey and apricots.  Simmer for just about 5 minutes, until the apricots are softened.  Remove from heat, and sprinkle with cinnamon.  Serve as is, or with yogurt.

Grocery List

Herbs and Spices

cinnamon

nutmeg

ginger

sage

thyme

rosemary

oregano

jasmine tea – green or black

turmeric

ground coriander

chili powder

cayenne pepper

garam masala

dill

chives

garlic powder

onion powder

ground cloves

Staples

rolled oats

honey

flour

sugar

baking powder

baking soda

maple syrup

breadcrumbs

olive oil

balsamic vinegar

lime juice

lemon juice

butter

sesame oil

sake

mirin or sweet white wine

white miso paste

tamari

mayo

tahini

Vegetables

12 potatoes

8 small red potatoes

1 bag brussels sprouts

8 small onions

4 large onions

3 small red onions

1 bunch green onions

2 bags of carrots

2 heads of garlic

4 tomatoes

2 roma tomatoes

1 pint cherry tomatoes

3 heads romaine lettuce

1 small bunch parsley

1 small bunch cilantro

4 red bell peppers

1 green bell pepper

2 serrano peppers

1 pablano pepper

5 cucumbers

1 small jicama

1 pint mushrooms

8 cups spinach leaves

1 zucchini

1 bunch kale

1 head celery

1 head cauliflower

fresh ginger

fresh lemon balm or other mint

fresh rosemary

fresh thyme

fresh basil

Fruits

strawberries

blueberries

blackberries

raspberries

8 apples

10 pears,

raisins

8 apricots

2 persimmons

Canned Goods

2 small cans pumpkin

2 14-oz can wild salmon

2 28-oz can crushed tomatoes

1 8-oz can crushed tomatoes

1 15-oz can tomato paste

1 14-oz can diced tomatoes

1 can coconut milk

2 15-oz cans chickpeas

2 15-oz cans white beans

2 cans chickpeas (garbanzo beans)

3 c beef broth

½ gallon veggie broth

1 c chicken broth

tahini

capers

roasted red peppers

Dairy and Eggs

18 eggs

2 qts plain whole milk yogurt

swiss cheese

½ lb fresh mozzarella, sliced

parmesan cheese

sour cream

milk or almond milk

 

Nuts and Grains

almond butter

walnuts

1 loaf of bread (for the healthiest option, go with a whole wheat sourdough)

12 burrito-sized tortillas

farro

1 package gnocchi

Meat and Fish

8 boneless skinless chicken breasts

16 slices of turkey

1 3-5 lb chuck roast

4 ½-pound cod fillets

1 lb ground beef

½ lb bacon

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