90/10 Nutrition Challenge Weekly Dinner Menu – 11/26/12

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Hey Everyone! I still have room in the next 90/10 challenge next Monday. Sign up…just do it: REGISTER

I also have other groups starting and a 90/10 starting 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

As I mentioned last time, I joined Pinterest, and 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.

This week’s menu is not off of Pinterest though…most of this menu is from the Ultimate Reset because my wife and I are doing our own little reset (without the supplements…just mostly the menu). Because of that, 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.  I will also include a very short list of common snacks that we will have if we feel we need one in the mid morning or mid afternoon (one or the other…not both).

Here is the menu for this week:

Monday

Lunch:  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:  Salmon, Baked Sweet Potato, and Asparagus

Salmon Ingredients

  • 1 clove garlic, minced
  • 2 tsp. extra-virgin olive oil
  • 1 Tbsp. chopped fresh basil
  • ¼ tsp. Himalayan salt
  • ½ tsp. herbal seasoning
  • 1 Tbsp. lemon juice
  • 1 Tbsp. chopped fresh parsley
  • 1 6-oz. salmon fillet

Salmon Directions

In a medium glass bowl, prepare marinade by mixing garlic, oil, basil, salt, seasoning, lemon juice, and parsley. Place salmon in a medium glass baking dish and cover with marinade. Marinate in the refrigerator about 1 hour, turning occasionally.

Preheat oven to 350° F. Place fillet in aluminum foil, cover with marinade, and seal. Return sealed salmon to dish and bake 20 minutes, or until easily flaked with a fork. Serves 1.

Sweet Potato Ingredients

  • 1 medium-sized sweet potato
  • 1 tsp. extra-virgin olive oil
  • ¼  tsp. Himalayan salt
  • Herbal seasoning or other spices (to taste)

Sweet Potato Directions

Preheat oven to 425° F. Wash sweet potato and pierce several times with a fork. Place on center rack and bake 35 to 45 minutes or until soft (or cook in microwave on high until soft…about 5-8 minutes). Remove from oven, handling with care. Season with oil, salt, and seasonings. Serves 1.

Asparagus Ingredients

  • 1 cup Asparagus
  • 1 tsp. lemon juice
  • ¼  tsp. Himalayan salt

Asapargus Directions

Steam Asparagus and season with lemon juice and salt.  Serves 1.

Tuesday

Lunch:  Greek Salad with Chicken Breast

Salad Ingredients

  • 1 or 2 romaine hearts, washed and chopped
  • 1 English cucumber, peeled and sliced in chunky half-moons
  • 1 ripe roma tomato, cut in wedges
  • 5 pitted and sliced Kalamata olives
  • 1 Tbsp. toasted pine nuts (optional)
  • 3 oz. grilled chicken breast, chopped (optional)
  • 1 serving Greek Dressing (See Below for recipe)

Salad Directions

Toss all ingredients together in bowl and serve immediately. Serves 1.

Greek Dressing Ingredients

  • ½ cup extra virgin olive oil
  • ¼ cup red wine vinegar
  • 1 Tbsp. balsamic vinegar
  • ¼ cup fresh lemon juice
  • 2 tsp. dried oregano
  • 1 clove garlic, crushed
  • 1 tsp. Dijon mustard
  • ½ tsp. Himalayan salt
  • 1 tsp. herbal seasoning
  • 2 Tbsp. chopped fresh parsley

Greek Dressing Directions

Place all ingredients in blender and blend on medium high for 2 minutes until well mixed. Refrigerate in airtight container. If dressing solidifies when cold, let it sit at room temperature until liquid, then stir. Serves 8.

Dinner:  Vegetarian Tostadas with Kale

Tostada Ingredients

  • ¾ cup cooked brown rice
  • ½ cup canned low-sodium black beans
  • ¼ tsp. extra-virgin olive oil
  • ⅛ tsp. ground chili powder
  • 1 pinch ground cumin
  • ¼ tsp. ground coriander
  • 1 tsp. Bragg® Liquid Aminos
  • Himalayan salt (to taste)
  • 1 six inch corn tortilla
  • 1/4 cup steamed corn
  • 2 tbsp. salsa
  • 1/4 cup fresh guacamole (optional.  Recipe HERE)

Tostada Directions

While rice is cooking, heat beans gently in saucepan until very hot. Drain and return to pan. Add olive oil, spices, Bragg Liquid Aminos, and Himalayan salt. Stir well. Gently fold beans into cooked rice.  Heat corn tortilla in oven at 425 F until crispy (flat) or form into taco shell if desired.  Load corn tortilla with bean/rice mix, guac, salsa, and corn.  Serves 1.

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.

Wednesday

Lunch:  Lentil Lime Salad and Microgreen Salad

Lentil Salad Ingredients

  • 1 cup cooked green lentils
  • ½ cup grated raw carrot
  • ¼ cup finely chopped fresh cilantro leaves
  • 1½ tsp. sesame oil (or more, to taste)
  • 2 Tbsp. fresh lime juice (or more, to taste)
  • Bragg® Liquid Aminos or Himalayan salt (to taste)
  • ¼ tsp. ground cumin (or more, to taste)
  • Herbal seasoning (to taste; optional)

Lentil Salad Directions

Cook lentils until tender, but don’t overcook. (Or use low-sodium canned lentils.) Add carrots and stir. Stir oil, lime juice, salt, and spices together in a small bowl, then gently stir into the lentil mixture. Let sit, covered, in refrigerator for 2 hours. Adjust seasonings if needed. Even better the next day! Serves 1.

Microgreen Salad:  See Monday above for directions and cut the nut serving back to at least half since it is with the lentil salad.

Dinner:  Kabocha Squash with Garlic Tahini Filling and 2 cups of Steamed Veggies

Kobocha Ingredients

  • ¼ kabocha squash, seeds removed
  • 2 Tbsp. sesame tahini
  • 1 tsp. miso paste
  • ¼ tsp. finely chopped garlic
  • 1 tsp. extra-virgin olive oil

Kabocha Directions

Preheat oven to 400° F. Place squash on baking sheet lined with foil. Mix together tahini, miso, garlic, and oil and pour over squash; bake for 30 minutes or until squash is fork-tender. Serves 1.

Serve Kabocha with 1 to 2 cups of Steamed Veggies of your choice.  Broccoli, asparagus, zucchini, and green beans are some of my favorites.

Thursday

Lunch:  See Yesterday

There will be leftover lime lentil salad so we are just planning on using it.

Dinner:  Stir-Fried Veggies, Quinoa, and Tomato-Cucumber Salad

Veggie Ingredients

  • 1½ tsp. coconut or safflower oil
  • 1 tsp. toasted sesame oil
  • ½ carrot, cut in thin diagonal slices
  • ¼ cup broccoli florets
  • 2 tsp. chopped red bell pepper
  • ¼ small zucchini, cut into half-moon slices
  • 1½ tsp. Bragg Liquid Aminos

Veggie Directions

In large wok, heat oils over high heat. Add carrot and cook, stirring, 1 to 2 minutes. Add broccoli and cook, stirring, 5 minutes more. Add remaining vegetables. Reduce heat to medium and cook, stirring, until vegetables are heated through and tender-crisp. Turn off heat and add aminos. Stir well. Serves 1.

Quinoa should be cooked per normal directions (if you don’t buy it in a bag that has directions, the can easily be found online)

Cucumber Tomato Salad Ingredients

  • 1 English cucumber, half-peeled in alternating strips, sliced in thick half-moons
  • ¼ small container ripe plum or cherry tomatoes, each cut in half
  • 1 Tbsp. chopped red onion
  • 2 Tbsp. red wine vinegar
  • 1 tsp. balsamic vinegar
  • 1 Tbsp. lemon juice
  • 2 tsp. extra virgin olive oil
  • 1 Tbsp. chopped fresh flat-leaf parsley
  • 1 Tbsp. chopped fresh basil leaves
  • Himalayan salt (to taste)
  • Herbal seasoning (to taste)

Cucumber Tomato Salad Directions

Combine all ingredients in a bowl and toss well. Serves 1.

Friday

Lunch:  Quinoa Salad, Veggie and Hummus Plate

Quinoa Salad Ingredients

  • ½ cup cooked Quinoa
  • 1 Tbsp. extra virgin olive oil
  • Himalayan salt or Bragg® Liquid Aminos (to taste)
  • 1 Tbsp. fresh lemon juice
  • 2 Tbsp. finely minced fresh parsley
  • 1 Tbsp. finely minced fresh mint leaves
  • ¼ large ripe tomato, diced
  • ¼ large cucumber, peeled and diced
  • 2 Tbsp. chopped pitted Kalamata olives

Quinoa Salad Directions

Toss quinoa with olive oil, salt or Bragg Liquid Aminos, and lemon juice, mixing well. Gently fold in parsley and mint, followed by remaining ingredients. Cover and chill for 1 hour. Serves 1.

Veggie and Hummus Plate

Simply use 1/3 cup of hummus and eat with your favorite fresh veggies (example:  10 baby carrots, 8 to 10 grape tomatoes, 10 slices of red bell pepper, and 5 string beans)

Dinner:  Curry Cauliflower, Kale, Brown Rice

Cauliflower Ingredients

  • 1 Tbsp. extra-virgin olive oil
  • ½ to 1 tsp. curry powder
  • ½ large head cauliflower, stem removed, cut into large florets
  • ½ tsp. Himalayan salt (or to taste)

Cauliflower Directions

Preheat oven to 400° F. In a small nonstick sauté pan, heat oil over medium-low heat. Add curry powder and stir for 15 to 30 seconds, until fragrant (don’t allow it to burn). Place cauliflower in bowl and add oil/curry mixture and salt; mix well. Arrange in single layer in a glass baking dish and bake 20 to 25 minutes or until tender, stirring gently a few times. Serves 1.

The recipe for the Kale is also above and the Brown Rice is just 1/2 cup of cooked brown rice.

Saturday

Lunch:  Quinoa Salad and Microgreen Salad

See above for recipes for both.  The quinoa salad will be leftover from making extra.

Dinner:  Edamame and Roasted Corn Succotash with Kale

Succotash Ingredients

  • ¾ cup frozen edamame
  • ½ cup frozen corn, cooked and drained
  • ½ shallot, diced
  • ½ red bell pepper, diced
  • ¼ red onion, diced
  • 1 Tbsp. rice vinegar
  • 1 Tbsp. extra virgin olive oil
  • 2 Tbsp. fresh lime juice
  • 2 Tbsp. fresh cilantro
  • Himalayan salt and herbal seasoning (to taste)

Succotash Directions

Preheat oven to 400° F and arrange corn in single layer on baking sheet. Roast for 10 minutes, or until caramelized and beginning to brown but not harden. Remove and let cool. Meanwhile, bring water to a boil and cook edamame for 5 to 7 minutes. Drain and set aside. Sauté onion, shallot, and bell pepper in olive oil for 10 minutes or until soft.

Add corn and edamame to onion mixture; cook on medium for 5 minutes. Add vinegar and remove from heat. Stir in lime juice, cilantro, salt, and seasoning. Serves 1.

Recipe for Kale is above (with or without pine nuts)

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

 

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