real food cook

Menu planning is the single most important part of healthy eating I can share with you.  I used to look at the clock about 5 pm every night and have zero idea what I would be feeding my family.  This led me to the store where we all spend more money (hint: stay out of the store, save money!).

With a plan I am much more likely to prepare our meals, thereby saving the money we might otherwise spend on take out or less nutritious fare.

Here is my meal plan for the next seven days:

2/19

Br: Grain free nut granola (homemade) with raw milk and oranges

Lu: Green salad with tomato, grilled chicken breast & green bell pepper

Dr: White chili & green salad

2/20

Br: Purely pecan pancakes with maple syrup and melon

Lu: Curry chicken salad on lettuce leaves

Dr: Vegetable frittata

Make bread for tomorrow

2/21

Br: Yogurt, fresh fruit & sausage

Lu: Egg salad sandwiches & fruit

Dr: Our local chicken farmer is hosting a dinner tonight so we will be there.

2/22

Br: Almond cherry muffins & yogurt

Lu: Soup made with homemade broth, corn celery & shredded chicken

Dr: Taco salad with avocado, tomato, kidney beans, cheddar cheese and tortilla chips

Make sandwich rolls for tomorrow

2/23

Br: Yogurt & fruit

Lu: Baked beans & hot dogs

Dr: Sloppy Joe’s on sandwich rolls with green salad

Make bread for lunch tomorrow

2/24

Br: Peanut butter smoothie & homemade snack bars

Lu: Turkey sandwiches with tomato & avocado

Dr: Crock-pot chalupas with tortilla chips and green salad

2/25

Br: Bacon & eggs

Lu: Crackers with cheese and fresh fruit

Dr: Smothered pork chops, brown rice & green beans

2/26

Br: Parfait w/yogurt, fruit & granola

Lu: Ham & cheese rollups in lettuce

Dr: Homemade pizza and green salad

As I planned this menu I tried to use up what I already have in stock or in my pantry.  I am working very hard to feed my family of six for $150/week.  Keep in mind that we eat all organic produce, raw milk and locally grown meats so it’s more expensive than what is found in the local supermarket.  I also make all of our bread and we eat at home 99% of the time.

What does your menu plan look like for the next week?

Happy Cooking,

RFC

you’ve had several weeks now to get into the groove of weekly stock making.  how is that going?  this week i have sold all of the stock i generally have for my family so i will be making an additional 16 quarts tomorrow.

when we first journeyed into this wonderful nourishing of our bodies and our children i began making beet kvass.  my then 4 year old son HATED it, it’s still not something he willingly drinks.  beet kvass is a traditional fermented drink made with beets and whey.  i began making vegan kvass for one of my dear clients who does not use any dairy at all and i actually like it better!  it might be a very acquired taste for some, it’s earthy and salty, very thirst quenching on a hot day and an excellent flavor enhancer for soups and other dishes.  according to nourishing traditions: “this drink is valuable for it’s medicinal qualities and as a digestive aid.  beets are just loaded with nutrients.  one 4-ounce glass, morning and night, is an excellent blood tonic, promotes regularity, aid digestion, alkalized the blood, cleanses the liver and is a good treatment for kidney stones and other ailments”.

beet kvass

4-6 large organic beets, peeled and coarsely chopped (NOT shredded, chopped)

1/4 c. coconut water kefir

1 tsp. sea salt

filtered water

place the chopped beets, coconut kefir water & salt into a gallon glass jar.  add enough filtered water to fill the container.  stir it up, seal it tightly & put it into a dark cupboard for a few days (room temperature for several days).   shake it a few times each day.  your fermenting times will differ based on the temperature of your home, it will bubble and slightly fizz when it’s ready to go into cold storage.  take several sips twice daily and see how you feel.  let me know!