health-full: New Year's Pantry Challenge, Meal Planning for the new week, Day 7

1.10.2011

New Year's Pantry Challenge, Meal Planning for the new week, Day 7

This week's dinner plans:

Sunday
Pad Thai Noodles with Broccoli, Carrot and Green peppers
Sliced oranges

Monday
Wheat Berry Salad
Potato-Cheese Soup
Cornbread Muffins
Persimmon Cookies

Tuesday
Salad
Beef Strogonoff
Brown Rice

Wednesday
Indian-spiced Chicken with Apricot Chutney
Cauliflower
Basmati Rice

Thursday
Veggie Pizza
Salad
Popcorn

Friday
Salmon Salad
Rosemary Biscuits
Lemon Bars

Meal Planning is an important part of my week. My philosophy is if you plan ahead then you are less likely to get in a pinch or get lazy and opt for takeout food. I'm flexible. I know things come up throughout our week. That's why I make dinner plans with wiggle room if I need to change my mind partway through the week.

I try to plan on the weekends for the week to come so I can go to our Saturday farmer's market, which always promises fresh food and great deals. Since we're doing the New Year's Pantry Challenge, I'm going to forego my usual trip the grocery store on Sunday evening. My hubby and I decided we wanted to save by eating out of the pantry but we were not going to sacrifice on our organic fruits and veggies or our weekly supply of raw milk. We know these are critical to good health and fighting off all the winter cold and flu germs. If it were summer time, I might be braver to live out of the garden but my garden has zilch right now so we headed for the market. (Sadly, I didn't get any lettuce or other winter veggies planted this year since we are selling our house.)

I started this week's meal plan by checking out the fridge, freezer and pantry. Then I got out my go-to recipe binder and a few cookbooks that have special sections for winter vegetable entrees. I also starting perusing this blog and others like Eatingwell.com and the Epicurious iPhone app for winter-inspired meals. AllRecipes.com is also a great resource for figuring out how to use random ingredients. You can use their search tool to add ingredients or put in ingredients you don't have/like.

After I had compiled the grocery list, we prepared for the market. My hubby and oldest daughter volunteered to go on the treasure hunt this week. First stop: Organic Farmer's Market on Barstow and First in Fresno in front of Kristina's Market grocery store. Second stop: Vineyard Farmer's Market on Shaw and Blackstone Avenues at the NW corner.

Here's what they got:
-2 half gallons raw whole milk
-1 bunch purple and orange carrots
-1 head cabbage
-1 head butter lettuce
-1 large bunch green onions
-10 apples
-broccoli
-cauliflower
-1 quart fresh-squeezed raw orange juice

They ended up spending $35 total and that will be our "food spending" for this week. Total score! I will add that we have a $20 certificate (LivingSocial coupon that we paid $10 for last month) in our arsenal for more fresh fruits, veggies and eggs. Technically, we're spending $45 this week until Friday. We'll see how it goes!

What are your tricks for getting fresh fruits and veggies into your diet during winter months? We would love to hear your ideas.

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FOOD4THOUGHT

"I see a day not long from now when every major mainstream media outlet proclaims this headline: Christians are the world's healthiest people, with less heart disease, diabetes and obesity than the rest of the world and have a vibrant level of health. When this day comes, our churches will have to double or triple in size as people from near and far will beat down our doors to learn about the God we serve. In that day, we will truly be God's city on a hill, a light in the dark world."
- Jordan Rubin, author of THE MAKER'S DIET

Healthy Bookshelf

The Real Food Revival by Sherri Brooks Vinton & Ann Clark Espuelas
Disease-proof Your Child: Feeding Kids Right by Dr. Joel Fuhrman
The pH Miracle: Balance Your Diet, Reclaim Your Health by Robert O. Young, PhD & Shelley Redford Young
Grains of Truth by Donna Span
The Best of Cooking Light cookbook
Super Baby Food by Ruth Yaron
Greater Health God's Way by Stormie Omartian
The Good Herb by Judith Benn Hurley
Healthy Kids by Marilu Henner
The Maker's Diet by Jordan Rubin
What the Bible Says About Healthy Living by Dr. Rex Russell

FUN FACTS: Fruit & Veggie of the Day

A p p l e

They say "an apple of day keeps the doctor away." There's some truth to this statement....
-Apple skins (please don't cut these off, mamas) contain antioxidants.
-Apples are best-known for its fiber (3 grams per apple) both soluble and insoluble, which helps you feel full and aids in the digestive system.
-There are 2,500 kinds of apples in the United States alone.

A r t i c h o k e

-Artichokes are an excellent source of fiber. (6 grams per medium artichoke)
-Artichokes contain the antioxidant compound called silymarin, which fights against skin cancer.
-Artichokes are a great source of folate, especially important for pregnant women.

A v o c a do
-Avocadoes have ounce for ounce more calories than any other fruit: 731 total.
-Avocadoes are high in good fat (30 grams).
-Avocadoes have more potassium than bananas.
-Avocadoes lower Cholesterol
-Avocadoes are high in Folate (Extremely important for pregnant ladies)

A s p a r a g u s
-Asparagus is high in antioxidant compound called glutathione
-Asparagus is high in Vitamin E which protects against heart disease
-Asparagus is High in folate

And the Answer is...

Mountain Dew with 55 mg of caffeine per 12 ounces.
followed by...
Diet Coke with 46
Dr. Pepper with 41
Pepsi Cola with 38
Caffeine is an addictive stimulant. Dr. Joel Fuhrman writes about the high fructose corn syrup and caffeine in soft drinks and the danger for children (as well as adults). He writes in DISEASE-PROOF YOUR CHILD, "Children crave more and more as they get older. By adolescence most children have become soft-drink addicts...Contrast this high level of sugary 'liquid candy' with the meager intake of fresh produce by children and teenagers, and it is no surprise that we have an obesity epidemic beyond all expectations."

And the Answer is...

Stick margarine.

Maybe this was too easy a question for all of you voters. According to Dr. Joel Fuhrman, in his book DISEASE PROOF YOUR CHILD: Feeding Kids Right, margarine has 20 grams of dangerous trans fat per 100 grams of food.

In contrast,
standard crackers have 8.4 grams
taco shells have 8 grams
french fries have 5.2 grams

In case you missed it, all four of these foods contain significant amounts of dangerous trans fats. Fuhrman writes, "Do not eat fried food. The only way to protect yourself is to eat wholesome food prepared at home or, if eating out, make sure you know what you are eating and how the dish was prepared."