A Fresh Start Sample Week

Menu Overview

I encourage you to make note on your calendar of the meals you will be serving and the prep work that needs to happen.  When family asks you what you’ll be serving for dinner direct them to the calendar.
 

Monday

Baked Thyme Chicken with Wild Rice and Shitake Stuffing
Candied Yams and Carrots
Vegetable Medley

Prep for Tuesday 

Tuesday

Tomato and Basil Salad
Baked Beans

Prep for Wednesday 

Wednesday

Grandma’s Fried Rice
Wild Mushroom with Baby Bok Choy
Steamed White Fish 

Self Care Tip 

Thursday

Breaded Tofu Cutlets
Broccoli with Pan Fried Cashews and Fresh Linguini 

Friday

Meatloaf and Roast Potatoes 

Saturday

Sunflower Burgers
Avocado & Walnut Salad
Soft Sandwich Buns
Healthy Oat Bars

Prep for Sunday 

Sunday

Chicken Crockpot

Healthy YimBit 

The Healing Kitchen

     When you’re having a family conference or a visit with family and friends, what room do you usually end up in?  You got it, the kitchen.  More used then any other room in the house, it serves as the lively center of any family home.  Not only is food prepared and sometimes served here but it is also a place for intimate conversations, conflict resolution, educational moments and most importantly offering your family a place to heal and reenergize.

     A kitchen that accomplishes all these things is naturally a healing place to be.  It attracts people to it and creates harmony and balance to those working in it.  It is inviting, peaceful and soothing and so it should be, after all, it’s the place where you prepare food: food your body needs to sustain and maintain its present level of health and if necessary, heal itself.  Creating the right place for all this to happen is a must for optimum wellness.

     Our Ageless Warrior philosophy stresses that all aspects of healing and good health need to address body, mind and spirit.  If one of these components is left out, it will be harder to attain maximum wellness.  The Healing Kitchen creates an environment that bathes each aspect of the Ageless Warrior with soothing, healing energy, from the colours that surround you and the ease with which you access your cooking utensils to the visual, olfactory and gastronomic pleasure of the food you create.  Everything should be in harmony. 

     In each issue of The Healing Kitchen it will be my pleasure to share with you useful tips and suggestions for creating an oasis of healing in your home. 

“Let food be your medicine.”  Hippocrates 

Shopping List

The proportions are for a hungry family of 4.  If you need to reduce the recipes make sure you reduce the quantity of food you buy by the same proportion.  Many of these ingredients will last for a couple of weeks, especially the bulk items. 

Herbs & Spices

·        Fresh thyme
·         Fresh basil
·         Fresh parsley
·         Bay leaf
·         Basil, dried
·         Thyme, dried
·         Italian Herb Blend
·         Garlic powder
·         Ground ginger
·         Paprika
·         Cayenne 

Bottled or Canned Goods

·         Maple syrup
·         Worchestershire sauce
·         Tomato paste
·         Molasses
·         Rice vinegar
·         Apple cider vinegar
·         Tamari
·         Spectrum organic mayonnaise
·         Plain soymilk
·         Honey
·         Chilli sauce
·         Mango chutney
·         Dry mustard
·         Rice crisp cereal
·         250 oz jar of sunflower or nut butter 

Bulk & Baking Goods

·        500 gram basmati brown rice
·        500 gram wild rice
·        500 gram white, navy, cannellini or pinto beans
·         100 gram corn starch
·         1 kg light spelt flour
·         100 gram xanthum gum
·         100 gram raw cashews
·         1 kg slow cooking rolled oats
·         250 gram oat bran
·         250 gram sunflower seeds
·         100 gram arrowroot starch
·         100 gram walnut pieces
·         100 gram sugar
·         100 gram fructose sweetened organic dried cranberries
·         100 gram corn flour
·         1 package chocolate chips
·         100 gram veggie broth mix
·         Italian Bread for crumbs
·         Dried shitake mushrooms 

Meat

·         Whole chicken
·         6 oz. halibut or snapper per person
·         1 ½ pound ground beef, buffalo or alternative
·         4 half chicken breasts
·         2 spicy sausages 

Refrigerated Items

·        Margarine
·        Butter
·        2, 350 gram package of frozen corn
·        Cooked polenta round
·        Eggs
·        Extra firm tofu
·        Brown rice miso
·        Fresh linguini-500 grams 

Produce

·         2 lb carrots
·         4 onions
·         1 garlic bulb
·         6 small yams
·         2 kale leaves
·         1 medium zucchini
·         2 red peppers
·         1 small cabbage
·         20 green beans
·         1 pint cherry tomatoes
·         1 head lettuce (not iceberg)
·         1 lemon
·         1 bunch green onions
·         6 celery stalks
·         10-15 shitake mushrooms
·         4 baby bok choy
·         20-30 broccoli florettes (sp?)
·         1 green pepper
·         5 medium tomatoes
·         4 Yukon Gold potatoes
·         1 red onion
·         1 bunch cilantro
·         1 avocado
·         Small sui choy cabbage

Monday

     This is a very simple meal but one that never loses its elegance or comfort appeal. 

Equipment needed: roasting pan, saucepan, casserole dish, large skillet or wok 

Baked Thyme Chicken with Wild Rice and Shitake Stuffing

1 large roasting chicken or turkey
4 or 5 sprigs fresh thyme, chopped
3-4 tablespoons olive oil 

     Warm the oil and thyme in a small saucepan for 5 minutes.  Do not have on high heat as you are effusing the oil with the aroma and taste of the thyme, you won’t want to burn it.  Let cool enough to work with.  Rub it over your chicken or turkey, in the pan it will be cooked in.  Do the inside of the bird as well.  Make sure some of the herb is on the bird as when it is cooked it gives a nice effect.  Stuff the bird at both ends.  Cover and bake for 15 minutes per pound for a fresh bird and 20 minutes a pound for a previously frozen bird, at 325.  Remove the lid in the last ½ hour and turn oven to 375, to nicely brown the bird.

Stuffing

1 cup basmati brown rice
1 cup wild rice
4 cups water
2 cups dried shitake mushrooms
water for rehydrating mushrooms
½ cup carrots, julienne
½ cup onion
2 cloves garlic, (optional)
2 teaspoons salt or Herbamare
1 tablespoon dried thyme
2 tablespoons olive oil 

     Rinse rice well, removing rocks and pieces of dirt.  Cook in water until water is absorbed.  Remove and let cool.

     Soak dried mushrooms in enough water to cover, for 15 minutes.  Remove from water and slice into small pieces.  In a heated wok, pour oil (use a splatter screen to prevent burns) and add vegetables. Stir fry for 2 minutes.

     In a large bowl, mix rice, seasoning, and vegetables well.  Stuff the mixture into the turkey or chicken cavity and roast your bird.  When the turkey is cooked, remove the stuffing and serve separately.  If you have extra stuffing, put it into a casserole dish with the neck and giblet.  Add 2 tablespoons of water, cover and bake for about 1 hour with the turkey. 

Candied Yams & Carrots

     Organic yams have a richer, sweeter flavour and have not been chemically ripened or preserved. 

4 small yams, peeled and cut in half
4 medium carrots, cut into 3 inches chunks
4 tablespoons maple syrup
1 tablespoon ginger, minced
1 teaspoon cinnamon
½ teaspoon salt
¼ cup margarine or butter 

     Melt margarine or butter in saucepan.  Add maple syrup, cinnamon, ginger and salt.  Put cut up vegetables in casserole dish.  Pour melted liquid over yams and carrots.  Cover and bake for 1-1 ½ hours. 

Vegetable Medley

2 black or green leaf kale leaves, finely sliced
1 medium zucchini, sliced thinly on diagonal
½ red pepper, diced
2 cups green beans, chopped into 1” pieces
2 tablespoons ginger, diced
2 tablespoons toasted sesame or olive oil and/or
2-4 tablespoons water as needed 

     Heat oil in wok or large skillet or use water instead of oil.  When hot add ginger, pepper and zucchini.  Stir fry for about 1 minute.  Add green beans and a tablespoon of water if needed.  Stir fry for an additional 2-3 minutes and then add kale.  If too dry, add more water a tablespoon at a time.  Put lid on and let simmer for 2-3 minutes until kale has reached desired consistency.

     With stir frying vegetables, you don’t want them to be limp and devoid of nutrition.  Stir frying properly seals in the flavour and nutrients, so don’t overcook.  You want tender-crunchy veggies with vibrant colour.    

Suggestion:

·         In a large pot place carcass of chicken or turkey and cover with water.  Add ten dry shitake mushrooms.  Simmer until a rich flavour has been achieved.  Pick meat off and freeze in small sandwich bags for later use in sandwiches, rollups, etc. Pick out the bones and freeze the broth as we will use it next week to make a delicious immune boosting soup

Preparations for tomorrow:  Soak 1 ½ cups of your favourite beans in 6 cups of water overnight. 

Tuesday

     It was a rich dinner yesterday so tonight we will go light and meatless!  This is a tomato-rich meal so if you are sensitive to them, try one of last weeks light, vegetarian meals. 

Equipment needed: mason jar with lid, crockpot 

Mexican Tomato and Fresh Basil Salad

3 cups lettuce, broken into bite-size pieces
2 cups cherry tomato halves
1 cup cooked corn kernels
2 tablespoons basil, chopped to release oils 

Thousand Island Dressing

¼ cup canola or sunflower oil
1 tablespoon fresh orange juice
1 teaspoon fresh lemon juice
2 teaspoons grated lemon rind
1 tablespoon finely chopped onion
1 teaspoon paprika
1 teaspoon Worchestershire sauce
1 tablespoon finely chopped parsley
Salt and ground pepper 

     Put all ingredients into jar with a lid, season to taste and shake.   

Baked Beans

1 ½ cups dry white, navy, cannellini or pinto beans, soaked overnight
1 medium onion, finely diced
2 tablespoons tomato paste
2 tablespoons molasses
1 tablespoon rice vinegar or apple cider vinegar
1 teaspoon dry mustard
1 teaspoon Herbamare
Water 

     The night before, soak the beans in 6 cups of water.  In the morning, drain the beans and place in crockpot.  Add 2 cups water and the rest of the ingredients.  Cook on high for 6-8 hours or until beans are soft. 

Serving Suggestion:

·         Serve over baked polenta rounds (store bought rolls).  Slice the roll into ¼” slices, lay on greased cookie sheet and bake at 375 for 10 minutes. 

Preparations for Tomorrow: Thaw fish or purchase fresh 

Wednesday 

Self Care Tip: Deep Breathing is a simple yet very effective technique to reduce stress.  Many of us, when dealing with a stressful situation either begin to breathe shallow or hold their breath.  Deep Breathing brings you back to an awareness of breathing and yourself and at the same time bathes vital organs with extra life-giving oxygen.

1.      Put one hand on your abdomen the other on your chest.  You can be either sitting, standing or even lying down.

2.      As you inhale consciously feel and visualize your lungs filling up from the bottom to the top.  Feel the hand on your abdomen rise first then feel the upper part of your lungs fill. 

3.      Exhale slowly completely emptying your lungs.

4.      While exhaling visualize the bad energy leaving with your breath and the healing, calming energy flowing into your body as you inhale.

5.      Breath deeply three times, as often as you can throughout the day. 

Equipment needed: saucepan, large skillet, steamer, large pot 

Grandma’s Fried Rice

     My mother-in-law has introduced me to many new and interesting dishes.  This dish is versatile, easy and loved by everyone.  I use brown and wild rice to make a lovely colour combo and to make it healthier than the regular white rice. 

1/3  cup wild rice
1 1/3  cup basmati brown rice
(To cook up brown rice, use 2 ½  cups of water to 1 cup of rice.)

     Bring rice to a boil, then turn down to simmer.  It is cooked when all the water is used up and the rice is fluffy and soft.  Fluff with a fork into a serving bowl.  Set aside. 

1-2 tablespoons olive or sesame oil
2 cloves garlic, minced
2 medium carrots, grated or julienne
3 cups shredded cabbage
2 large green onions, sliced diagonally
½ cup finely diced celery
1 tablespoon water as needed
3 eggs 

     In large skillet heat oil at medium-high.  Add garlic and onion, sprinkle with a pinch of salt.  Stir fry for 2 minutes.  Add carrots and cabbage, sprinkle with a pinch of salt.  Stir fry making sure mixture is well blended.  Turn heat to medium. If the skillet gets, dry add water, however the salt should release the moisture from the vegetables, keeping the pan from getting dry.  Put lid on and let cook for about 2-3 minutes, stir then repeat until cabbage is crunchy-tender.  Add celery and rice, mix well. 

     In a small bowl break the eggs and whisk.  Keep skillet on medium.  Make a clear space in the middle of the rice, about a four inch circle.  Pour egg into circle and begin to stir adding a little bit of the rice mixture at a time.  You’ll notice the egg starting to cook.  Stir all the ingredients together so the egg is well mixed in with the rice mix.  Put lid on and let sit for a couple of minutes.  Stir and repeat until the egg is cooked.  Season to taste with Herbamare or salt. 

Serving Suggestion:

·         Use leftovers in roll up for lunch the next day.  Add grated cheddar or salsa for an additional flavour boost. 

Wild Mushroom with Baby Bok Choy

10-15 fresh shitake mushrooms (when purchasing, it is okay to buy the ones that looked dried and shrivelled; they have lost some of their water content and therefore are lighter and cheaper; they are still flavourful)

4 baby bok choy, washed and pat dry
2 green onions, sliced diagonally
1-2 tablespoons olive oil
2 tablespoons water
3 tablespoons tamari
½ teaspoon ground ginger
2 teaspoon corn starch 

     Cut shitake mushrooms in quarter pieces.  Heat oil.  Stir fry shitakes until oil is gone, about 2 minutes.  Add water.  Put lid on and let sit for about 1 minute. 

     Mix tamari, ginger and corn starch in a cup.  Turn heat on skillet to low medium and pour liquid over shitake mushrooms, stirring constantly.  When sauce has thickened put lid on skillet and set aside.

      In a skillet, saucepan or wok pour ¼ inch of water.  Bring to a boil and add washed bok choy that has been cut in half.  Sprinkle a pinch of salt over the bok choy.  Stir for about 1 minute and then cover and let steam for about 2-3 minutes, until vegetable still has lovely green colour and is slightly crunchy.   Remove from heat and don’t cover.  Drain off excess water. 

     To serve, make a bed of bok choy on a platter and place shitake mushrooms artfully on top.  Sprinkle with a handful of cashews if you like. 

Steamed White Fish

6 oz. per person of halibut or snapper
1/8 - 1/4 cup tamari
green onions for garnish 

     Steam fish on a steamer in a large pot.  Don’t let water touch the fish.  Steaming the fish is quick, easy and creates a wonderful flavour.  When fish is done place on a platter, pour tamari over and sprinkle green onions on top.  It can’t get much simpler than this and it tastes divine!