Thursday Three-Day Menu Plan

by Sheila | Feb 3, 2011 | Natural Weight Loss, Uncategorized

I hope everyone survived the blizzard! I spend most of yesterday shoveling the snow from the sidewalk and driveway into huge mountains in the front and back yard. I also attempted to climb one of the mountains instead of reaching the summit, I sunk in to snow up to my neck.

Anyway, here is the menu plan for this week.

Breakfast
Banana Kiwi Smoothie
Ginger Veggie Smoothie
Spinach and Sun-Dried Tomato Frittata

1st Lunch
Buffalo Chickpea Salad
Avocado Goat Cheese Salad with side of fruit
Asian Noodle Salad with Shrimp

2nd Lunch
Salmon Canapes
Almond Stuffed Apricots with a side of raw veggies or small side salad
Spinach Salad with Almonds and Kumquats

Dinner
Sunny Side up Lentil Salad
Spice Crusted Salmon with Ginger-Cilantro Yogurt Sauce with side salad
Spicy Turkey Chile Verde with Hominy and Squash

Banana Kiwi Smoothie (serves 2)
1 1/2 cups fresh orange juice
1 banana, peeled, cut into 2-inch pieces
1/2 cup (packed) coarsely chopped kale leaves, center stalk and stem removed
1/2 kiwi, peeled
2 pitted medjool dates, coarsely chopped
scoop of protein powder

1. Combine all ingredients in blender and puree until smooth.

Ginger Veggie Juice (serves 2)
2 firm pears, stemmed, cut into wedges
1 3/4-inch piece peeled fresh ginger
5 medium carrots, scrubbed (about 1/2 pound), cut into 2- to 3-inch pieces
2 celery stalks, trimmed, cut into 2- to 3-inch pieces
1 baby beet, trimmed, scrubbed
1/2 cup (packed) fresh italian parsley (stems and leaves)
2 teaspoons fresh lemon juice
scoop of protein powder

1. Blend all ingredients until smooth, strain the mixture into two glasses and serve.

Spinach and Sun-Dried Tomato Frittata (serves 4)
2 teaspoons olive oil
1 small shallot, chopped
1 cup packed fresh spinach, chopped
4 whole eggs
4 eggs whites
8 sun-dried tomatoes halves, chopped
1/2 cup grated Asiago
2 tablespoons chopped fresh basil
1/4 teaspoon chopped fresh basil
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
2 cups fresh berries

1. Heat oven to 425. Grease 4 small baking dishes. Set aside. Heat oil in a large pan over medium heat. Cook shallot until soft but not brown, 2 to 3 minutes. Add spinach; cook 2 to 3 minutes. Remove from heat.
2. Lightly whisk eggs and egg whites in a bowl. Stir in sun-dried tomatoes, cheese, basil, spinach mixture, salt and pepper. Spoon into baking dishes; bake until firm in the center, 12 to 14 minutes.
3. Serve with 1/2 cup berries.

Buffalo Chickpea Salad (serves 4)
chickpeas:
2 cans chickpeas
1/4 cup hot sauce, divided
2 tablespoons oil (I used grapseed)
dressing:
4 teaspoons hot sauce
juice from one lemon (about 1/4 cup)
2 small cloves of garlic, minced
2 teaspoons honey
big pinches of salt and pepper, to taste
2/3 cup extra-virgin olive oil
salad:
mixed salad greens
1 cucumber, peeled and diced
1 avocado, peeled, pitted and diced
handful or so of grape tomatoes, cut in half
crumbled goat cheese

1. Preheat the oven to 400 degrees and place the oven rack to the upper third position. Place chickpeas on a large, rimmed baking sheet, add 2 tablespoons hot sauce and 2 tablespoons of oil. Toss them together until coated. Bake for 15 minutes then pull a chickpea out to taste. If you like them spicier, toss in additional hot sauce. Return to the oven 15 minutes even if you don’t add more sauce.
2. Meanwhile, put all dressing ingredients except for the oil in a small bowl and whisk to combine. Add oil in a small continuous stream.
3. Place all salad ingredients in a large bowl, top with dressing and chickpeas then toss to combine.

Avocado Goat Cheese Salad (serves 4)
1 1/2 cups matchstick-size strips peeled jicama
1/4 cup avocado oil
3 tablespoons fresh lime juice
1 5-ounce package mixed greens
1 large avocado, peeled, pitted, sliced
1 5-ounce package soft fresh goat cheese, crumbled

1. Toss first 5 ingredients in a large bowl. Sprinkle with salt and pepper.
2. Add avocado and goat cheese; toss gently. Divide salad among plates.

Asian Noodle Salad with Shrimp (serves 4)
1 6.75-ounce package rice stick noodles
4 1/2 tablespoons fresh lime juice
3 tablespoons fish sauce
4 teaspoons chili garlic sauce
1 pound peeled deveined cooked medium shrimp
1 cup thinly sliced Japanese or Persian cucumbers
1 8-ounce package sugar snap peas, cut crosswise into 1/2-inch pieces (about 2 cups)
1 red bell pepper, thinly sliced
1/2 cup (loosely packed) fresh mint leaves
1/2 cup (loosely packed) fresh cilantro leaves

1. Cook noodles according to directions. Rinse with cold water; drain well. Cut noodles into thirds.
2. Whisk lime juice, fish sauce, chili garlic sauce in small bowl. Place shrimp in medium bowl. Add 2 tablespoons dressing; toss to coat.
3. Divide noodles among bowls. Top with cucumber slices and all remaining ingredients. Spoon shrimp with dressing over and drizle with remaining dressing.

Salmon Canapes (serves 8 )
4 ounces goat cheese, at room temperature
1 tablespoon fresh lemon juice
1/2 teaspoon Sriracha sauce (more to taste)
12 ounces daikon, cut crosswise into 16 slices (1/4 inch thick each)
8 ounces thinly sliced smoked salmon (or lox), cut into 16 pieces
1 tablespoon chopped fresh chives

1. Combine cheese, juice and Sriracha in a bowl.
2. Spread a layer of cheese mixture on each daikon slice; top with salmon and garnish with chives.

Almond Stuffed Apricots (makes 24 apricots)
24 dried apricots
1/4 cup toasted almonds
1 clove garlic, smashed
1 tablespoon fresh mint, chopped
3 tablespoon olive oil
1 tablespoon lemon juice

1. Slice apricots on one side to form a pita-like pocket.
2. Grind remaining ingredients in a small food processor until fine. Stuff each apricot with mixture and serve.

Spinach Salad with Almonds and Kumquats
1/3 cup thinly sliced seeded kumquats
2 1/2 tablespoons seasoned rice vinegar
2 tablespoons finely chopped shallot
1 tablespoon oil
2 teaspoons minced peeled fresh ginger
1/2 teaspoon Asian sesame oil
1 5-ounce package baby spinach
1/2 cup sliced almonds, toasted
1/4 cup chopped fresh cilantro
1 cup sliced mushrooms

1. Chop enough kumquats to measure 1 tablespoon. Mix kumquats, vinegar, shallot, oil, ginger and sesame oil in a large bowl. Season with salt and pepper.
2. Add spinach, almonds cilantro, sliced kumquats and mushrooms.

Sunny Side Up Lentil Salad (serves 4)
1 can (14.5 ounces) diced tomatoes, including liquid
1 cup chopped onion
3/4 cup lentils, rinsed
2/3 cup finely diced celery
1/2 cup finely diced carrot
1 tablespoon chopped fresh thyme
2 1/2 tablespoons white wine vinegar
2 tablespoons chopped fresh tarragon (or parsley)
1 teaspoon Dijon mustard
2 teaspoons olive oil
4 eggs
4 cups mixed baby lettuces

1. Boil 3 cups water, tomatoes, onion, lentils, celery, carrot and thyme in a medium saucepan. Reduce heat to medium-low; simmer until lentils are tender, 20-25 minutes. Drain; reserve cooking liquid. Return liquid to pan; boil over high heat to reduce liquid to 1/4 cup. Add 2 tablespoons vinegar and lentil mixture to liquid; stir over medium heat. Add 1 tablespoon tarragon; season with salt and pepper. Remove from heat but keep warm.
2. Whisk remaining 1/2 tablespoon vinegar in a bowl with mustard and oil; add salt and pepper.
3. Set a medium skillet over medium heat. Carefully add eggs so yolks remain whole; cook until whites are set; add salt and pepper.
4. Toss lettuces with mustard dressing; divide evenly amoung 4 plates. Top greens with 1/4 lentils and 1 egg each; sprinkle with remaining 1 tablespoon tarragon.

Spice Crusted Salmon with Ginger-Cilantro Yogurt Sauce (serves 4)
1/2 cup plain yogurt
2 tablespoons chopped fresh cilantro
3 teaspoons fresh lime juice, divided
3 teaspoons olive oil, divided
1 teaspoon minced peeled fresh ginger
1 garlic clove, pressed
1 teaspoon fennel seeds
1 teaspoon coriander seeds
4 6-ounce salmon fillets with skin
lime wedges

1. Mix yogurt, cilantro, 1 teaspoon lime juice, 1 teaspoon oil, ginger and garlic in small bowl. Season with salt and pepper. Place fennel seeds and coriander seeds in heavy duty plastic bag. Using mallet, crush seeds. Sprinkle fillets with salt, pepper and seeds.
2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add fillets, seed side down. Cook until brown, about 3 minutes. Turn over. Cook until just opaque in center, about 3 minutes. Drizzle with 2 teaspoons lime juice. Place fillets on plates. Top with sauce; servew ith lime wedges.

Spicy Turkey Chile Verde with Hominy and Squash
2 tablespoons extra-virgin olive oil
1 pound spicy fully cooked turkey sausages
1 large fresh poblano chile, stemmed, seeded, cut into 1/2-inch pieces
1 1/2 teaspoons dried oregano
4 large garlic cloves
1 15-ounce can hominy in juice
1 cup bottled thick and chunky salsa verde (medium heat)
1/2 cup plus 2 tablespoons chopped fresh cilantro, divided
2 cups 3/4-inch cubes peeled butternut squash (8 ounces)

1. Heat oil in heavy large pot over medium heat. Add sausage. Saute to heat through, about 4 minutes. Add chile and oregano. Press in garlic. Stir 2 minutes. Add hominy with juice, salsa verde, 1/2 cup cilantro and squash. Bring to simmer.
2. Cover and reduce heat to medium-low and simmer until squash is tender, stirring occasionally, 12 to 15 minutes. Uncover and simmer to thicken, if desired.
3. Transfer chile verde to bowl. Sprinkle with remaining 2 tablespoons cilantro and serve.

Sources:
Bon Appetit Magazine
Self Magazine