Synopsis
Book by Ely Leanne
Extrait
Fall
As the weather starts to change, the welcome relief from the heat begins to take hold and paint the leaves of the trees autumnal colors. With crisp fall weather, warm comfort foods begin to play into these coming weeks. The rich, glorious flavors of fall are showcased in this first set of menus with rich stews, thick soups, and recipes featuring delicious winter squashes.
Week One
Day One: Apple Chicken
Day Two: Roast Beef Picante
Day Three: Beany Burritos
Day Four: Moroccan Fish Tangine
Day Five: Italian Turkey Meat Loaf
Day Six: Crock Pea Soup
Shopping List
Meat
6 boneless, skinless chicken breast halves
11Ú2 pounds boneless sirloin roast
6 whitefish fillets
1/2 package Italian turkey sausages
1/2 pound ground turkey
1 ham bone
Condiments
vegetable oil
olive oil
cider vinegar
dry white wine
Worcestershire sauce
Produce
1 lime
2-3 lemons
4 Granny Smith apples
3 pounds onions (keep on hand)
garlic (you'll need 7 cloves)
3 tomatoes
2 bell peppers
1 bunch carrots
celery (you'll need 1 stalk)
1 small jalape-o pepper
1 small bunch parsley
1 bunch cilantro
1 bunch green onions
**russet potatoes (1 meal)
**butternut squash (2 meals)
**broccoli (2 meals)
**kale (2 meals)
**spinach (I like baby spinach) (2 meals)
**baby carrots (2 meals)
**sweet potatoes (1 meal)
**2-3 heads lettuce (not Iceberg)
Canned Goods
1 28-ounce jar spaghetti sauce
1 14-ounce can chicken broth
1 14-ounce can beef broth
1 jar salsa (your favorite)
1 small can tomato puree (you'll need 3 tablespoons)
1 14 1/2-ounce can diced tomatoes with Italian herbs
1 15-ounce can pinto beans
1 15-ounce can black beans
Spices
1 envelope taco seasoning (low sodium is a good option)
paprika
ground cumin
bay leaves
thyme
Dairy/Dairy Case
eggs (you'll need 1)
Parmesan cheese (you'll need 1/3 cup, grated)
**sour cream (I use low fat)
Dry Goods
brown sugar (you'll need 1/3 cup)
sugar (you'll need 2 teaspoons)
cornstarch (you'll need 4 tablespoons)
oats (you'll need 1/2 cup)
flour (you'll need 1/3 cup)
1 pound split peas
**brown rice (2 meals)
**pasta (1 meal)
Bakery
6 flour tortillas (whole wheat, if available)
**whole-grain rolls (1 meal)
Apple Chicken
Serves 6
1 1/4 teaspoons vegetable oil
6 boneless, skinless chicken breast halves, cut into 1/2-inch cubes
4 Granny Smith apples, cored and sliced into 1/2-inch wedges
3/4 cup dry white wine
3/4 cup chicken broth
1/3 cup brown sugar
1/4 cup cider vinegar
3 tablespoons cornstarch
2 tablespoons Worcestershire sauce
1/2 teaspoon salt
1 teaspoon black pepper
Heat oil in a large nonstick skillet. Add chicken and brown on all sides. Add apple slices, saute 3 minutes, stirring occasionally. Add 1Ú2 the wine and chicken broth, reduce heat, cover, and simmer 10 minutes. Mix remaining wine and broth together with remaining ingredients; add to skillet. Cook over medium heat, stirring constantly until sauce thickens.
PER SERVING:
161 Calories; 2g Fat (15.5% calories from fat); 7g Protein; 24g Carbohydrate; 2g Dietary Fiber; 16mg Cholesterol; 246mg Sodium. Exchanges: 1/2 Grain (Starch); 1 Lean Meat; 1/2 Fruit; 0 Fat;
1/2 Other Carbohydrates.
Serving Suggestions: Baked potatoes, baked butternut squash, and steamed broccoli.
Roast Beef Picante
Serves 6 (with leftovers)
1/2 cup finely chopped onion
1/4 cup water
3 tablespoons lime juice
2 large cloves garlic, pressed
1 tablespoon olive oil
1/2 small jalape-o pepper, finely minced
1/2 teaspoon thyme, divided
Salt and pepper to taste
1 1/2 pounds boneless sirloin roast
1 cup beef broth
2 teaspoons sugar
1 tablespoon cornstarch
2 tablespoons parsley, chopped
For marinade, combine onion, water, lime juice, garlic, olive oil, jalape-o pepper, 1/4 teaspoon let the thyme, salt, and pepper. Place beef in a plastic bag. Pour marinade over meat, seal bag, and refrigerate 6-8 hours.
Remove meat from marinade, reserving marinade. Place meat on a rack in a roasting pan.
Preheat oven to 350 degrees F. Roast for 40-50 minutes or until desired doneness. Remove meat from pan; cover with foil. Let stand 10 minutes.
Meanwhile strain remaining marinade. Deglaze pan with 1Ú2 cup of the beef broth; pour into a small saucepan. Add the strained marinade, sugar, and remaining 1/4 teaspoon thyme to saucepan. Combine remaining broth with cornstarch; add to saucepan. Cook and stir until thickened and bubbly. Cook and stir 1 minute more. Stir in parsley. Slice meat to serve; serve with sauce.
PER SERVING:
181 Calories; 7g Fat (36.8% calories from fat); 22g Protein; 6g Carbohydrate; trace Dietary Fiber; 51mg Cholesterol; 346mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fruit; 1Ú2 Fat; 0 Other Carbohydrates.
Serving Suggestions: Brown rice, steamed kale, baked sweet potatoes, and a salad. Remember, you want to use the leftover beef tomorrow night (but leftovers are not absolutely necessary).
A Salad (side) Bar
I can't help but push the nutritional envelope hard when it comes to making salads. If you're at all following the Serving Suggestions in the book (and I really hope you are!), you will notice the abundant suggestions for salad to be served with nearly all the recipes. The reasons for all this green boils down to the fact that we eat entirely too many cooked foods and rarely eat anything raw. A salad gives your body the alimentary opportunity to tackle a raw food and get those important enzymes, vitamins, and minerals so readily available from uncooked produce.
But in order to avail yourself of these nutrient-rich possibilities, it is necessary to understand what constitutes healthy when it comes to salad making. A pale hunk of iceberg lettuce with a goopy ladle of blue cheese dressing doesn't cut it. And yet so many people think because they've eaten this "salad," they're giving their bodies the nutrition it needs. Not true!
A good rule of thumb for evaluating a good salad should be color. Color is a great indicator of what's ahead: good nutrition or near-empty calories. The more vibrant the color, the healthier it is.
Let's go back to that Iceberg lettuce salad. It's pale green and white. The Iceberg lettuce's value is mostly the water it carries. Fiber is minimal and nutrition almost nonexistent. The blue cheese is dripping with all kinds of fat so that X's that off the list immediately. Let's do a salad makeover, shall we?
First of all, you need to choose green. Green like spinach, salad bowl (Butter or Bibb), or romaine lettuces--all wonderful examples of what green should look like. The color is there and so is the nutrition.
Look for red. Tomatoes come to mind. Vine ripened and full of vitamin C, tomatoes also contain the important phytochemical lypocene that helps fight cancer.
Orange or yellow? How about some colorful bell pepper or (when in season) summer squash? Carrots are fantastic sources for beta-carotene, a pre-vitamin for vitamin A. Beta-carotene has so many important functions, but the best part about beta-carotene is that it will convert into only as much vitamin A as the body needs, so there's no worry about taking in too much. You know what happens if you have too much beta-carotene? You turn orange! My son was orange for the first and second years of his life--he loved sweet potatoes.
This is all common-sense nutrition here, but the point is to get you thinking next time you're meandering your way through the produce section at the grocery store. Think in vivid, living color--you need the nutrition!
Tortilla Flats
Whole-wheat tortillas have a better flavor and texture than white flour tortillas, and if you have a choice at the grocery store, give these whole-grain alternatives a try. Also check the package for lard or shortening--you definitely want vegetable oil instead (much healthier).
Corn tortillas are corn tortillas, although some brands are better than others. You'll have to try different brands to see which one you like best. Here in California, we have every brand known to man and then some. Choices become smaller and smaller the farther east you go.
One more thing: Remember that you have incredible power as a consumer. Tell the dairy manager guy (or whoever is in charge of the department at the grocery store that carries the tortillas) what you want. If you want whole-wheat tortillas, ask for them. You will be surprised at how accommodating supermarkets are becoming. The competition for your grocery dollar is stiff. If the market you're frequenting now won't yield to your requests, find one that will.
Beany Burritos
Serves 6
1 tablespoon olive oil
1 onion, chopped
1 1/2 cups leftover beef, chopped
1 package taco seasoning mix (low sodium, if available)
1 can black beans, rinsed and drained
1 can pinto beans, rinsed and drained
6 flour tortillas (whole wheat, if available)
Chopped green onions, salsa (your favorite jarred variety), sour cream, and chopped cilantro
In a skillet, heat oil over medium heat and saute onion till translucent. Add leftover chopped beef, taco seasoning, and both cans of beans; stir till well heated through.
Warm tortillas and fill with bean beef mixture. Garn...
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