90/10 Challenge Weekly Dinner Menu – 12/3/12

Facebook Twitter Pinterest

The next 90/10 group starts at the New year (Resolutions anyone?). See all of the groups HERE

Have you seen what people are saying about the 90/10 challenge? Check it out HERE

Remember, I have a whole 90/10 board set up and am filling it up with 90/10 healthy recipes. You need to go check it out if you are interested in 90/10. Follow me on Pinterest HERE.

Again this week, this menu will include our Lunch and Dinner choices while the previous menus only featured our dinner menu. Breakfast will always be Shakeology (vegan chocolate) made with coconut or almond milk and raw almond butter.

Here is the menu for this week:

Monday

Lunch: Quinoa and corn salad with Toasted Pumpkin Seeds (Recipe HERE)

This looks simply amazing.  It is is out of a new book that I bought called “Power Foods:  150 delicious recipes with the 38 healthiest ingredients”.  I am super excited about the recipes in this book and you will see several of them throughout this menu.

 

Dinner: Squash Risotto and Ultimate Reset Kale (Risotto Recipe HERE, Kale recipe below)

The Risotto comes from another new book called “Everyday Food Light”.  I have two other books of “Everyday Food” that I use extensively and this one is very similar but uses some lower calorie ingredients.  Not really necessary in a lot of cases but it is another good set of recipes.

NOTE:  For the Risotto, we are substituting Kabocha squash for the Butternut Squash in the recipe but you should be able to do either.  We just love Kabocha squash and already have some on hand…another thing we fell in love with during the Ultimate Reset.

Kale Ingredients

  • ½ medium bunch green kale
  • 2 Tbsp. toasted pine nuts
  • 1 Tbsp. lemon juice
  • Himalayan salt (to taste)

Kale Directions

Wash kale and remove ribs from center of each leaf. Tear into bite-sized pieces and steam gently for 3 to 5 minutes. Don’t overcook; kale should remain bright green. Toss with lemon, pine nuts, and Himalayan salt. Serves 1.

 

Tuesday

Lunch: Pita Sandwiches with Spinach Chickpea Spread (Recipe HERE)

This is another recipe from the Power Foods cookbook.  It is basically a nice healthy spread (which probably could really be used as a dip for veggies as well) in pitas with some tomato.

Dinner:  Salmon and Escarole with Lemon and Chili-Roasted Sweet Potato Wedges (Salmon Recipe HERE, Sweet Potato Recipe HERE)

Both of these recipes are from the Everyday Food Light book.  The only real substitution I might make is the escarole in the salmon recipe.  I am not sure I have ever seen that.  If I don’t find escarole, I will try it with Kale or collard greens or spinach or some other cooking greens.

 

 

Wednesday

Lunch: Hummus Plate and Microgreen Salad

The Hummus plate is simply a variety of dipping veggies (baby carrots, bell pepper strips, snap peas, grape tomatoes, etc) and 1/3 cup of hummus.  The Salad and dressing directions are below

Microgreen Salad with Creamy Garlic Dressing

Salad Ingredients

  • ¼ cup shredded carrot
  • ¼ cup chopped cucumber
  • ¼ cup sliced red bell pepper
  • ¼ cup sprouts (like radish, alfalfa, or broccoli)
  • ¼ cup chopped tomato
  • ¼ cup chopped jicama
  • Fresh herbs (like basil, cilantro, parsley, dill)
  • ⅓ cup toasted seeds and nuts (like cashews, pecans, pumpkin seeds, or sunflower seeds)

Salad Directions

In most produce sections, you can find bulk or bagged mixed baby greens, which may include lettuces, baby kale, mizuna, radicchio, etc. These are perfect. Dress salad using Creamy Garlic Dressing below or oil and vinegar or your favorite 90/10 compliant dressing. Serves 1.

Creamy Garlic Dressing Ingredients

  • ½ cup extra virgin olive oil
  • ¼ cup apple cider vinegar
  • 3 to 5 cloves crushed garlic
  • 3 Tbsp. fresh lemon juice
  • 2 Tbsp. chopped fresh parsley
  • 1 tsp. Himalayan salt
  • ½ tsp. Dijon mustard
  • 1 Tbsp. unfiltered honey or raw agave nectar

Creamy Garlic Dressing Directions

Place all ingredients in blender and blend on medium high for 30 seconds or until well mixed. Store excess in airtight container in refrigerator. If dressing solidifies when cold, let sit at room temperature until liquid, then stir. Makes 8 to 10 servings.

 

Dinner: Broccoli Pesto Pasta and Green Beans with Hazelnuts (Green Bean Recipe HERE)

The brocooli pesto pasta is a variation on one of my wife’s own recipes.  You can find her chicken pesto quinoa recipe HERE.  Just replace the chicken with broccoli and the quinoa with whole wheat pasta and you have it!  It is truly a delicious pesto recipe and can be used in many ways.  In fact, you could use quinoa here like the original recipe instead of pasta.

The green beans will be a nice side for this dish and they look simple and tasty.

 

Thursday

Lunch: Lemony Lentil Salad (Recipe HERE)

This one is also from Power Foods and sound delicious!

Dinner: Homemade Pizza

Pizza Ingredients

  • Trader Joe’s or other whole wheat pizza dough
  • Trader Joe’s pizza sauce or all natural tomato sauce
  • Grated Parmesan Cheese
  • Mozzarella Cheese (Shredded)
  • Veggie and healthy protein toppings as desired

Pizza Directions

Roll out the dough, add sauce, then parmesan, then toppings, then mozzarella, Bake per below.  Add fresh slices of tomato on top and serve.

The key is the pizza stone.  Put the stone in the oven and heat oven to 475 deg.  Make the pizza up (per above) on something flat like the backside of a cookie sheet or one of the wooden pizza spatulas like in the picture.  Put flour or corn meal down on the surface so the pizza will slide.  When the oven and stone are up to temp, pull the stone out, put some olive oil on it and spread, slide pizza onto oiled stone, back in oven for 10-15 min.  Perfection.  The oil on the hot stone makes a crispy outside but soft inside.

 

 

Friday

Lunch: Leftover Pizza and Microgreen Salad

We will likely have a bit of leftover pizza to eat and we will just make a nice salad to go with it.  See above for salad recipe.

 

Dinner: Kabocha Curry with Brown Rice and Whole Wheat Naan (Curry Recipe HERE)

Again, the curry recipe is from the Super Food book.  We are using Kabocha again because we have it on hand.  For the rice, we will just cook brown rice in our rice cooker.  The have whole wheat Naan at Trader Joe’s in the frozen section so we will serve with that.

 

Saturday

Lunch: Sandwiches and leftovers

Saturday is usually pretty low key.  I am not going to put a specific plan down.  We will use up leftovers and make sandwiches as necessary.

Dinner:  Walnut-Crusted Chicken Breast with Apple Parsnip Mash (Chicken Recipe HERE, Mash Recipe HERE)

The chicken recipe is from the Super Food book and the Mash recipe is from the Everyday Food Light book.  I am extremely interested to try the mash as it is not a normal choice for us.

 

Snacks

Common snacks for us will include:

A piece of fruit and 1/4 cup of nuts (almonds, cashews, pecans, walnuts)

A piece of fruit and nut butter

Veggies and nut butter

Veggies and hummus

More Ideas

Here is another blog of weekly menus that you can follow. These are all 90/10 recipes (or can easily be adapted).

MyFitFam (FamFare) – by Heidi Boortz

 

Comments are closed.