Tag: curry

daily meal plan

Gooseberries, Corn Tortillas & Peanut Butter

Breakfast_textSo, I had kind of a strange breakfast this morning. It was pouring rain and I wanted something rich and filling. One of the yummiest flavor combinations is peanut butter & banana!

  • peanut-butter-350099_6401 banana
  • 2 T peanut butter
  • 1 T ground flaxseed
  • corn tortilla

Ok, so I know it’s odd to use a corn tortilla, but it’s the only kind of ‘bread’ that I have on-hand. And it made a pretty neat little roll-up! I spread the peanut butter on the tortilla, sprinkled the flaxseed on the peanut butter, then placed the whole banana on it and just rolled it up! It took less than 2 minutes to put together. At first, I thought I would easily eat 2 of these, but after one I felt totally satiated.

Checklist items: 1 other fruit, flaxseed, 1 nuts, 1 whole grains (4 out of 18 servings)

snack_textGooseberries are new to me. I tried them for the first time just yesterday! It’s early in the season, so they’re still a little bit sour, but I don’t mind that. I went out after the rain stopped and picked some right off the bush in my garden. If you’ve never picked fresh gooseberries – beware!! These suckers are thorny, and it might be a better idea to buy themwp-1468403922890.jpg if you don’t like the sight of blood. Lol.

  • 1/2 c. gooseberries
  • 2 peaches

Checklist items: berries, 2 other fruits (3 out of 18 servings)

lunch_textWrap number 2 for today. For 2 simple reasons – it’s super fast & easy to throw them together, and you can use anything you’ve got lying around. Oh, and I LOVE corn tortillas!!!

Instructions:

  1. put lettuce down first
  2. then beans
  3. before pouring on the dressing, I wrap it half-way so that I can put on enough without it spilling all over the counter

Checklist items: 1 beans, 1 greens, 1 whole grains (3 out of 18 servings)

 

dinner_textMy partner loves when I make coconut curry. I don’t do it often because of the saturated fat in coconut cream, but today seems like a good day for this little treat.

 

  • wp-1468413512588.jpg1/2 c. red rice (cooked)
  • 1/2 c. garbanzo beans
  • 1/2 c. peas
  • 1/2 c. cauliflower
  • 1 c. spinach (raw)
  • 1/2 c. carrots
  • 1/2 c. yellow bell pepper
  • 1/3 onion, diced (optional)
  • 1 clove of garlic, diced (optional)
  • 1 T. fresh ginger
  • curry powder
  • garam masala
  • coconut cream*
  • vegetable stock/bouillon or water

This can be a one-pot meal if you start out with already-cooked rice. In that case, just add the rice after you’ve turned off the heat so that it doesn’t over-cook. If the rice is cooking at the same time as everything else, then mix just before serving.

*If you prefer to stick with a fat-free meal, just substitute tomato paste for the coconut cream and make a nice red curry instead.

Checklist items: 2 beans, cruciferous, 1 greens, 2 other vegetables, spices, 1 whole grains (8 out of 18 servings)

Taking account of the day:

18 servings in total.

We got at least the minimum the recommended servings of everything, plus a little extra veg if you included the onion & garlic in the curry.

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daily meal plan

Blueberries, Ginger & Tarragon

Breakfast_text

It’s a rainy morning and chilly for June, so we’re starting things off with hot oatmeal.

 

  • blueberry-539134_6401/4 c. dry rolled oats (yields 1/2 c. cooked)
  • water (approx. double the amount of oats, depending on how soupy you want it)
  • 1 banana, mashed
  • 1 T (15 ml) ground flaxseed
  • 1/2 c. blueberries (fresh or frozen)
  • 1 peach or nectarine
    • or 1/2 mango, cut up
  • 1/4 tsp. cinnamon
  • 1/4 tsp. cardamom

The way I make this is very simple:

  1. Mash the banana at the bottom of a bowl
  2. Add dry oats, water, flax, spices
  3. Mix until well combined
  4. Cook on stove or in microwave
  5. If blueberries are frozen, add them when the water is about half absorbed
  6. When done cooking, add remaining fruit, berries, & nuts

Checklist items: berries, 2 other fruits, flaxseed, spices, 1 whole grains (6 out of 18 servings)

lunch_textA lovely spicy curry seems like just the ticket on this particular rainy afternoon.

root-617409_640

 

  • 1/2 c. brown rice, cooked
  • 1/2 c. garbanzo beans
  • 1/2 c. peas
  • 1/2 an onion, diced (optional)
  • 1 or 2 cloves of garlic, diced (optional)
  • 1 T. fresh ginger
  • 1/2 c. red bell pepper, coarsely cut
  • 1 diced chili pepper (optional)
  • 1/2 c. zucchini, coarsely cut
  • 1 c. raw beet greens or spinach
  • curry and salt-free spice blend of your choice (I used garam masala)
  • lime juice
  • tomato paste + water (or coconut milk + low-sodium soy sauce if you’re not worried about the fat content)

Another super simple meal:

  1. Cook rice separately
  2. Saute onion, garlic, & ginger in a minimal amount of olive oil or, better yet, no oil
  3. Add beans, peas, peppers, zucchini, & spices
  4. Cook until vegetables are desired consistency, adding water as necessary to prevent burning and sticking
  5. Stir in lime & tomato paste or coconut milk & bring back up to temperature
  6. Add leafy greens and wilt

Checklist items: 2 beans, 1 greens, 2 other vegetables, spices, 1 whole grains (7 out of 18 servings)

snack_textA little afternoon snack is never a bad idea. Perhaps with some tea?

 

  • 1 peach
  • 1/4 c. dates
  • 1/4 c. nuts

Instructions: nosh.

Checklist items: 2 other fruit, nuts (3 out of 18 servings)

dinner_textLast meal of the day! We’d better make it count! I can never resist a good hearty soup. It’s the perfect dinner for a rainy day.

 

tarragon-74234_640

  • 1/2 c. chopped beet greens or spinach
  • 1/2 c. cooked cannellini (white beans)
  • 1/2 c. chopped cauliflower
  • 1/2 c. brown or wild rice, cooked
  • 1/2 c. diced tomato
  • 1/4 onion
  • 1 clove garlic
  • vegetable broth, low- or no-sodium
  • Italian herb blend (basil, oregano, thyme, rosemary, savory, fennel, sage and marjoram)
  • lots of tarragon – for me, the tarragon really makes this soup
  • fresh basil to sprinkle on top

Making the soup:

  1. Saute onions and garlic in minimal or no oil
  2. Add everything else except for the rice & fresh basil
  3. When the soup is ready, add the rice & heat through
  4. Chiffonade basil and sprinkle on soup at service

Checklist items: 1 beans, cruciferous, 1 greens, 1 other vegetables, spices, 1 whole grains (6 out of 18 servings)

Taking account of the day:

22 servings in total.

We got at least the minimum recommended servings of everything.

In addition, we had 1 extra serving each of other fruit & other vegetables, plus 2 extra servings of spices.