Week of Cooking Au Naturel

Recipe Shortcuts:
Multigrain bread (breadmaker)
Red Thai Curry
Nutty Oatmeal Pancakes
Strawberry Banana Protein Shake
Pumpkin Muffins
Meat Lasagna
Granola
Squash Soup

Wild Rice and Lentil Salad w/ Cumin Dressing
Slow Cooker Butter Chicken
Bircher Muesli
Rice Noodle Salad
ReBar Energy Bars

Monday

Breakfast: Soft boiled egg and multigrain toast

Multigrain Bread
(this is a breadmaker recipe so I'm sure lots have seen it)

1.5lb. loaf:
3/4 cup + 2 tbsp water
1 tbsp. butter
1 tsp salt
2 tbsp liquid honey
1 cup Rogers no additive unbleached all-purpose flour (Breadmaker)
1 cup Rogers whole wheat flour
3/4 cup Red Mill 10 grain cereal
1 1/4 tsp Quick rise yeast

Follow breadmachine instructions, whole wheat setting.

Lunch: Turkey Sandwich w/ multigrain bread (above)

- Nothing too exciting just used Natural Selections preservative-free turkey, stone ground mustard, avocado, spinach, goat cheese

Dinner: Red Thai Curry
This recipe is from a French Thai cookbook called Special Thai. The first time I made this recipe I misunderstood the translation so when it said "c. à s." I thought it meant a cup à saveur ( to taste), but it actually meant "cuillère à soupe" which simply means soup spoon or tablespoon. So I mistakenly added a whole cup of fish sauce! If you've used fish sauce you know how salty it is and how terrible that would have tasted - I had to ditch the meal. SO, this time I did it write and I've translated for you...the proper way!

Ingredients:
- 500g of diced chicken, beef or shrimp
- 1 tbsp olive oil
- 2 gloves crushed garlic
- 1/2 red onion, chopped
- 2 or 3 tbsp red curry paste
- 1 cup coconut milk
- 1 cup vegetable bouillon
- 1 cup canned diced tomatoes
- 1 tbsp fish sauce

Heat oil in wok or deep skillet, saute onions, garlic and meat of choice until cooked. Mix curry paste and coconut milk in bowl until paste dissolves. Add milk/paste mixture with rest of ingredients to wok and cook on medium until just boils then simmer for 10mins. Serve over brown rice, soba noodles or quinoa.

Note: I usually add in various chopped veggies when I'm sauting meat. I like to use red peppers, mushrooms, broccoli and butternut squash cubbed.

Tuesday

Breakfast: Nutty Oatmeal Pancakes w/ plain yogurt and honey
I got this recipe from the Runner’s Cookbook and adapted from Oatmeal Pancakes by Dathan Ritzenhein. Although not recommended if you need bolt right out the door for a run, but this is a great hearty energy-filled breakfast to keep you going for the morning.

Nutty Oatmeal Pancakes

Ingredients:

  • 1 c. uncooked muesli cereal or oats
  • 1 c buttermilk
  • 1 ¼ c milk
  • 2 eggs
  • 2 tbsp oil
  • 4 tbsp brown sugar (sub ½ with 1 tbsp honey)
  • 1 tsp salt
  • 2 tsp baking powder
  • 2 c whole wheat flour (sub in ½ c Teff Flour for added protein and iron)
  • 2 tbsp natural almond or peanut butter

Optional:

  • ½ c raisins OR
  • ½ c apples OR
  • ½ c berries

Soak oats for 10mins in buttermilk and milk mixture until soft. Add egg and oil, mixing well. Add dry ingredients and mix well. Finally add nut butter and optional fruit, mix thoroughly.  Spoon 3-4 scoops to make a pancake on a hot skillet. Top with traditional Canadian maple syrup or plain yogurt with honey and/or fruit.
Makes ~10 medium pancakes.

Lunch – Berry Banana Protein Shake and Pumpkin Muffin

Berry Banana Protein Shake

Ingredients:

  • ½ cup plain yogurt
  • ½ cup fresh or frozen mixed berries
  • 1 banana
  • ½ cup milk (cow, soy, almond – your choice I’ve used each of them)
  • 1 scoop (30g @ ~30g protein* ) whey protein powder

Blend together until smooth.

  • I often use this as a recovery shake after a long run or workout in which case I would drink about ½ to get my acute recovery nutrition needs, which is around 0.3g protein/kg. Obviously bigger athletes would have to adapt to their needs.

Pumpkin Muffins
These are a fall favourite and great to bring on the go.

1 2/3 cup whole-wheat flour
1 cup sugar
1 tsp baking soda
¼ tsp baking powder
¼ tsp salt
¼ tsp cinnamon
¼ tsp nutmeg
2 eggs
1 cup canned or pureed pumpkin
½ cup softened butter (can use ½ butter, ½ plain yogurt to cut fat)

Optional:
½ c semi-sweet chocolate chips
½ cup walnuts
½ cup pumpkin seeds

  • Combine dry ingredients. Add wet ingredients to dry and mix well.
  • Fill greased muffin tins or paper muffin cups with batter.
  • Bake at 350F for 25-30mins. Use toothpick to test middle of muffin – when no batter sticks to pick, they are ready!

Dinner: Meat Lasagna
This is a household favourite and one I make almost weekly. It’s one way I get my daily dose of iron, in addition to a supplement. This is a recipe that I have adapted from several different cookbooks.

Ingredients

  • 1lb extra lean ground beef
  • 1 small red onion, chopped
  • 2 cloves garlic, minced
  • ½ chopped green pepper
  • 1 cup sliced shitake mushrooms
  • 1 jar all-natural tomato sauce
  • 1 small can diced tomatoes
  • ½ tsp dried basil
  • ½ tsp dried oregano
  • ½ tsp dried rosemary
  • ¼ tsp nutmeg
  • ½ tsp salt
  • 1 tbsp brown sugar or balsamic vinegar
  • 1 pkg fresh or oven-ready lasagna noodles
  • 500ml/16oz cottage or ricotta cheese
  • ½ cup steamed/drained spinach
  • 1 cup shredded mozzarella cheese
  • Brown beef with onions, peppers, mushrooms and garlic. Drain extra fat from pan. Add sauce, tomatoes and spices to beef mixture and simmer for 10mins.  Mix in sugar or balsamic, take sauce off heat.
  • In bowl mix together cottage cheese and spinach, set aside.
  • Pre-heat oven to 350F. Cover bottom of 9”x13” oven dish with layer of sauce, then layer dry lasagna noodles on top, layer cheese mixture over noodles (about cm or 1/2 “ thick). Put layer of meat sauce over cheese, repeat layers 2-3 times depending on deepness of dish. Sauce should be final top layer.
  • Cover with tinfoil and bake for 35-45mins when lasagna boils and noodles cooked through. Take out of oven and remove foil. Spread mozzarella cheese evenly over top and bake for 10-15mins more, until cheese melts and starts to golden.
  • Let stand for 10-15mins before cutting.

Wednesday

Breakfast: Granola w/ plain yogurt and berries

Granola
This makes enough that you can use it several times for breakfast or throwing in a bag for snacks on the road.

Ingredients:

  • 4 cups rolled oats
  • 1 cup sliced almonds
  • 1 cup sunflower seeds
  • 1 cup raisins or dried cranberries
  • 1 tbsp cinnamon
  • 1/3 cup canola oil
  • ½ cup honey
  • 1 tsp vanilla
  • Mix dry ingredients in large bowl and dry ingredients in separate bowl.
  • Add wet ingredients to dry and mix thoroughly.
  • Spread onto non-stick cookie sheet and bake at 300F for 20mins, stirring after 10mins.

 

Lunch: Squash Soup
This is my favourite soup recipe and one a make several times during the fall. It comes from a great cookbook: The Little Big Cookbook.

Ingredients:

  • 1kg/2lb yellow squash (hubbard or pumpkin), chopped
  • 11oz/300g carrots, sliced
  • 11oz/300g leeks, sliced (white part only)
  • 3 stalks celery, sliced
  • 2 garlic cloves
  • 4 cups boiling stock (beef or veg)
  • ½ cup single cream
  • salt and pepper
  • 8 tbsp Parmesan cheese
  • Put first 6 ingredients in a large sauce pan, cover and simmer for 25mins.
  • Pour contents in a blender or use a hand blender to chop into dense puree.
  • Put back on heat for 1-2mins. Stir in cream, parmesan and salt and pepper to taste.

 

Dinner: BBQ Chicken Breast w/ Wild Rice and Lentil Salad

Wild Rice and Lentil Salad w/ cumin dressing
I found this recipe on veg.com and added my own spin with goat cheese and roasted veggies. It’s great hot or cold.

Ingredients:

Cumin Dressing:

  • 1 clove garlic, crushed
  • 1 tbsp lemon juice
  • 3 tbsp olive oil
  • 1 tsp ground cumin,
  • 1/8 tsp red pepper sauce
  • salt & pepper to taste

Shake all ingredients together, set aside.

Salad:

  • 1/2 cup dried lentils
  • 1/3 cup wild rice
  • ½-1 cup yellow squash, cubed
  • ½-1 cup eggplant, cubed
  • 1 tbsp olive oil
  • 2 cloves garlic, minced
  • 1/2 cup red onion, chopped
  • ½ cup shitake mushrooms, sliced
  • 1/2 cup shredded carrot
  • 1/4 cup fresh parsley
  • 1/4 cup fresh coriander

Optional:

  • ½ cup fresh kale or spinach, chopped
  • ¼ cup crumbled goat cheese
  • Place squash and eggplant on cookie sheet and drizzle with olive oil. Bake at 350F for about 30mins. Take eggplant out earlier if starting to brown. Set aside.
  • Cook rice and lentils as directed on package, set aside.
  • In large skillet, sauté onions, garlic, mushrooms, carrot in oil. When veggies soften, add lentils, rice, squash and eggplant to mixture and remove from heat. (For added veg, mix chopped kale or spinach with ¼ cup of water to steam before removing from heat.
  • Thoroughly mix in cumin dressing and fresh herbs. For best flavour, let set in fridge for a few hours. Serve hot or cold, topped with goat cheese.

 Thursday

Breakfast: Multigrain Toast (see recipe for multigrain bread) w/ all-natural almond butter

Lunch: Wild Rice and Lentil Salad

Dinner: Slow cooker Butter Chicken
I recently read that there are 38 ingredients in McDonald’s chicken nugget because of all the additives that hold it together and give the bleached chicken product colour – crazy eh! Although there are nearly as many ingredients in this recipe, it’s the real deal and full of flavour from the healthy dose of Indian spices.

Toasted cashew mix:

  • ½ c cashews
  • 2 tsp garam masala (or ½ tsp cumin, ½ paprika, ¼ tsp each: cinnamon, cayenne pepper, crushed bay leaves, cloves)
  • 2 tsp dry coriander
  • ½ tsp chili powder

Mix above ingredients in a non-stick pan until it smokes, then set aside. In same pan heat oil and sear chicken, then put at bottom of slow cooker, mix following ingredients to put on top of chicken:

  • ¼ c melted butter
  • toasted cashew mix
  • 2 tsp paprika
  • 2 tsp crushed garlic cloves
  • 2 tsp prepared ginger
  • pinch of cinnamon and cardamom powder
  • 1 small onion chopped
  • ¾ c chicken broth
  • ½ c tomato paste
  • ½ c  plain yogurt or sour cream
  • ¼ c half and half cream
  • 2 tbsp white vinegar
  • ½ tsp salt

If possible, leave in slow cooker overnight in fridge. Turn on low and cook for 6-8hrs. Serve over rice or with naan bread.

Friday:

Breakfast: Bircher Muesli (Swiss style)

Ingredients

  • 1 cup dry muesli (Red Mill)
  • 1 cup milk
  • ½ cup apple juice
  • 1 cup plain yogurt
  • 1 large apple, julienned
  • 1 tbsp honey
  • 1 tbsp sliced almonds
  • fresh fruit of choice
  • Mix muesli, milk and apple juice and soak in fridge for at least 1 hr up to overnight.
  • Once oats soften, mix with rest of ingredients and top with fresh fruit.

Lunch: Rice Noodle Salad

Ingredients

  • 5 cloves garlic
  • 1 cup loosely packed chopped cilantro
  • 1/2 jalapeno pepper, seeded and minced
  • 3 tablespoons white sugar
  • 1/4 cup fresh lime juice
  • 3 tablespoons vegetarian fish sauce
  • 1 (12 ounce) package dried rice noodles
  • 2 carrots, julienned
  • 1 cucumber, halved lengthwise and chopped
  • 1/4 cup chopped fresh mint
  • 4 leaves napa cabbage, chopped
  • 1/4 cup unsalted peanuts
  • 4 sprigs fresh mint, chopped
  • Cook noodles as directed on package.
  • Combine garlic, sugar, lime juice and fish sauce.
  • In bowl, mix remaining ingredients with rice noodles and mix in sauce.
  • Chill in fridge for 1 hr to marinade before serving.

Travel snack: ReBar Energy Bars
This is a recipe from a popular vegetarian restaurant in Victoria called ReBar that has released a great cookbook. These are great energy bars for after a run or to get you through the day if you’re on the go.

Dry Mix:

  • 2 c 7 or 10 grain cereal
  • ½ c raisins
  • ½ c chopped figs or dates
  • ½ c whole almonds coarsely chopped
  • ½ c sunflower seeds
  • ½ c pumpkin seeds
  • ½ c dark chocolate chips
  • 1 ¼ c unbleached flour
  • 2 tsp cinnamon
  • 1 tsp baking soda
  • ½ tsp salt

Wet Mix:

  • ½ c vegetable oil
  • 2/3 c brown sugar (can add ½ honey)
  • 2 eggs
  • 1 c applesauce
  • 1 tsp vanilla
  • Pre-heat oven to 350F. Spray 9”x13” pan.
  • Combine wet and dry mixes separately and then mix together thoroughly. Spread mixture evenly in pan. Bake 18 mins. Cool and divide into bars.

 




 

 


 

 

 

 

 

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