Menu planning monday

Menu #2. This week I’m back to work, back to the gym, and back to keeping a food diary. Ug.

The bread machine is a wonder. I’ve made two loaves so far, and while we’re not eating a lot of bread — the home made stuff is lasting quite well. So far I’ve made Cracked wheat sandwich bread and Whole wheat currant bread. I have some thick heels to use for breadcrumbs, and I’m already starting to plan which loaf to make next (probably the cheesy cheese loaf).  After a day of roasting (on Sunday) and a week of good food, I have a lot of interesting leftovers for lunches.

Menu planning monday

Hey, hi and howdy. Happy New Year to one and all. First menu of the year (thanks for the reminder Laura).

With the new year, comes the same old problem. What am I to serve for dinner. This plan will (hopefully) help me figure things out.  My goal this week is leftovers. Next week I go back to work, and I’d much rather have leftovers to take for lunch than have to rely on sandwiches and microwave meals. I will, however, make an exception for turkey sandwiches. Frankly, I might have to considering the size of the bird I’m cooking on Monday.

I got a bread machine for Christmas, and I made my first loaf over the weekend: Whole wheat currant loaf. We’re still eating it. I don’t know which is more surprising; that it’s still edible or that I like the loaf that much. I know now that a 2lb loaf is a bit much for 2 people who don’t eat much bread.

After making the list, I am surprised how very few I actually have in my recipes as I cook this sort of thing pretty reguarly through the colder months of the year. There must be more of these in my springpad archive; but here’s what I’ve found thus far. I’ll update it again when I have found more.

Vegetarian

All Day Boston Baked Beans
Bulgur and chickpea Chili
Butternut Chili – Crockpot
Ethiopian Beans and Berbere
French Vegetable Stew
Italian Lentil and chestnut Stew
Just Chili – all beans, no meat
Pierce Street Vegetarain Chili
Spicy Red Lentil and Chickpea Stew
Sweet Potato & Black Bean Chili
Two Bean Chili
Vegetable Cassoulet
Vegetarian Baked Beans

Beef/Lamb/Pork

Anthony Bourdain’s Boeuf Bourguignon – Stovetop – SLOW
Basic Beef Stew – 4 variations Beef and ale, Pork and Cider, Chicken and White Wine or Lamb and Red Wine
Beef, ale and onion stew
Beef Goulash – Crockpot
Beef Stew with lots of spices
Beef Stew with Red Wine – Personal Favourite
Carbonnade Beef and Beer stew
Chili Con Carne
Chocolate and Port Beef Stew
Crockpot Beef Stew
Crockpot Hungarian Goulash
GI Diet Beef Stroganoff – See notes for the morning after report
Graisserons – Confit
Martedi – Sausage and beans; a favourite
Neapolitan-style ragu – Pork
Oven baked Stew
Polenta with Beef Ragout – Crockpot
Protein Poisoning Chili – Crockpot; very heavy
Rich and Meaty Lamb Ragù
Slow cooked Boston Baked Beans – Crockpot
Slow cooked Stew – Crockpot
Thomas Keller’s Cassoulet – Pork
Weeknight Ragu

Chicken/Turkey

African Peanut Stew – Turkey
Chicken A La King
Chicken Cassoulet with Crisp Breadcurmb Topping
Chicken and Mushroom Stew
Chicken with Creamy Dijon Mustard Sauce
Chinese No Clay-Pot Chicken with Soy and Ginger – stew-ish
Quick Chicken Cassoulet
Santa Fe Chicken Chili
Spicy Lentil Chicken Stew
Spicy White Chicken Chili – Crockpot
Turkey Meatball Stew

In other news – I had that conversation again. The one where I’m telling a bachelor to learn to cook five meals. They don’t have to be complicated; but they must be made from scratch. The meals should be different (not just hamburgers, cheeseburgers, …) in either the method in which they are cooked (baked, boiled, sauteed/pan fried, BBQ, braised), their primary ingredient (chicken, fish, beef, pasta, vegetarian), or all the above. My recommendation: BBQ gourmet hamburgers, fresh pasta with marinara sauce, chicken thighs baked in tomato sauce (served over polenta), baked pasta, and pan fried fish & rice.

Menu for the week following October 29th, 2011

• Spaghetti Marinara (sauce frozen, pasta pantry)
• Chili & cornbread (chili frozen; cornbread hm)
• Fish sticks
• Hamburger helper (hamburger frozen)
• Sandwiches (Turkey, cheese, pb&j, pb&h)

A few folk checked in on Monday to see where my weekly menu was; sorry I’m posting it late.

The goal this week was to get myself to the gym each night; so the meals for the week are simple and rely heavily on the barbecue. That way I can fix and serve a relatively healthy meal in 30 minutes or less.

• 30 minutes cardio (recumbent stationary bike)
• Chest  3×10 45 lbs (chest press machine)
• Back 3×10 45lbs (seated row)
• Shoulders 3×10 25 lbs (double shoulder press machine)
• Biceps 3×10 30 lbs (bar/cable pull-up)
• Triceps 2×10 20 lbs  (cable pull-down)
• 10 minutes cool down (walking on the track)

It started to rain before we headed home and continued until well after we got there.  Tomorrow should be the lower body workout. Our goal is to go to the gym 4 days this week. I’ll have to weigh myself tomorrow as it’s been a while.

B: Steel cut oatmeal with apples & cinnamon; cornmeal muffins; oatmeal muffins
S: Greek yogurt with jam, crackers & cheese

Monday (holiday)
D: Spaghetti with Vodka rose and turkey meatballs
L: Grilled cheese sandwich & pea soup

Tuesday
D: Tilapia fish sticks, rice and salad
L: Rice, chicken & sauce, veggies

Wednesday
D: BBQ chicken breasts, salad, quinoa
L: Toast, cheese & chicken soup

Thursday
D: Steak sandwiches
L: Chicken pot pie, veggies

Friday (guests?)
D:  Martedi over polenta
L:  Chicken & sauce, rice, veggies

I’m back to a three-day workout that involves muscle-isolating exercises focusing primary on the larger muscles of the body mixed with 30 minutes of cardio per session. I’m to follow this routine for six weeks, then the gym will call me to schedule a check-up appointment. I wanted a plan, something I could follow each visit that would allow me to measure my activities and my improvements over time. And that’s what I got. The instructor was very clear on form and technique (my form and pacing is excellent, but I need to work on my breathing), but frankly a lot of the machines I’m using I’ve used many times before. Different gyms, different instructors – similar workouts.

The interesting thing was that the trainer mentioned he was a diabetic on pills (a type-II diabetic I’m guessing). His diabetes was under control because he worked out frequently. He was very fit. We spoke a bit about the disease, and I hope I convinced him I understood my condition (diabetic out-of-control seeking to become healthy). He was focused on me losing weight through aerobic exercise and then muscle-building to replace the fat I lose. I was focused on figuring out how much weight would be a strain to work through; and proved again that I have weak arms and shoulders, a strong back and very strong legs and thighs.

Unfortunately, I’m supposed to keep the plan at the gym. This might make it a bit difficult to track my progress on my blog — but I shall see what I can do. When I go on Thursday, I shall have to take notes and weigh myself.

Monday, October 3rd, 2011. Time in gym: 45 minutes

• 30 mins low-rider bike (cross-country program, resistance 10 max).
• Bench press. 2 sets 15, raw bar.
• Pull-down machine. 3 sets 15, 45 lbs.
• Cable-machine triceps pull-down. 3 sets 15, 25 lbs.
• Cable-machine biceps curl. 3 sets 15, 25 lbs.
• Mat stretching. 5 minutes.

Tuesday, October 4, 2011. Time in gym: 1h15m

• Session with an instructor.

Menu Planning Monday

I follow Menu planning mondays.

So, I was wandering through the intertubes this morning, trying to find a quicker version of some of the meals I have planned for this week.  I stumbled over Jamie Oliver’s TED talk Teach Every Child About Food. It’s a grand idea. In the 10 posted recipes that followed, I was surprised to see a few I knew and cook fairly regularly.

And that got me to thinking: what were my 10 easy to make and quick to eat recipes. These are the recipes that I fall back on time after time. Many of these are as much methods of cooking rather than specific recipes.

1. Pasta or polenta and tomato sauce.  This is a staple in my house. Sometimes the sauce is bottled, other times I make it fresh, and still other times I have leftover sauce (usually marinara) in the freezer. Hot. Ready in 15 minutes or less and served with an angel’s dusting of freshly grated Parmigiano-Reggiano.
2. Beans and rice. This title is a bit of a mis-nomer. It’s really beans (flavored with garlic, onions, bell peppers and adobe sauce) served over rice (flavored with butter and frozen vegetables).  My recipe is very similar to this one. And I substitute frequently and regularly.
3. Soup. There are thousands of recipes. Last night we had pea soup from a mix (cost me 79 cents). Last week I made Bittman’s Ginger Chicken soup and served it with soba noodles. I use left-over bread to make garlicy croutons and then ladle the hot broth over the croutons when serving. Leftovers come to work with me in mason jars.
4. Potatoes. Twice baked (stuffed with cheese & chili or black beans and salsa), baked potato wedges (covered in olive oil & herbs or onion soup mix), boiled and mashed (and mixed with peas). No matter how you serve them –they are a meal unto themselves. When feeling fancy, I make a frittata. Typically I use whatever vegetables I have on hand.
5. Eggs. Typically fried and served with toast. But when I’m feeling fancy, I love using them to make a cesar salad.
6. Tacos. Since I flavor with cumin, I’ll call them tacos. But I make them with flatbread that’s not always pita (corn or flour). You can make your own corn tortillas if you want, or buy them and fry them as needed. But this recipe is leftovers + cheese + cumin and cilantro if you have it. Parsley if you don’t. Or just oregano if you’d rather. I make my own taco mix, but I’m not against frying a diced onion + garlic in olive oil. Adding a chopped tomato and a handful of fresh herbs. Toss in the cooked meat. Serve over sour cream and cheese in a hot piece of flatbread. Top with shredded cabbage or finely sliced lettuce.
7. Martedi. Give it whatever name you want. It’s an excuse to pair meat + beans + tomato sauce + polenta together in a meal. Add vegetables if you like, season to taste, serve hot and save the leftovers.
8. Hamburgers. Mix meat with a few dashes of Worcestershire sauce and steak spice.  Make patties. Barbecue them until done. Top with cheese, shredded lettuce, pickle and tomato slice. Serve on toasted bread or fancy buns. Mix 1/2 a teaspoon of curry or pesto with two teaspoons of yogurt or mayo for the best hamburger sauce ever.
9. Chicken thighs. Pan fry the chicken thighs until the skin is crispy. Drain. Add onions, garlic and mushrooms. Pan fry them in the center with the chicken pushed off to the side. When the onions are translucent – add more butter and the rice. Toast the rice until the butter is gone. Mix liberally. Then add liquid (wine, stock, water, leftover soup, tomato sauce + water, whatever) the rice. Bake at 375 until the chicken is done and the rice  is fluffy.  Variations on this include using barley or any of the dozens of types of rice available. Adding more vegetables (or less).
10. BBQ meat, BBQ potatoes, and salad with red wine vinaigrette. I love my barbecue. I’ll cook almost anything on it – but this meal is a classic. If the cut of meat (beef, lamb, goat, chicken or fish) is tough – marinade it in equal parts wine (or flavored vinegar or lemon juice), olive oil and water. Toss whatever seasonings you want in it. Throw it on the grill and baste liberally. Turn often. When the potatoes are fork-tender, and the meat is done; bring both inside. Allow the meat to rest and make a salad. To the salad bowl–add 2 tablespoons of red wine vinegar, 3 tablespoons of olive oil, oregano and pepper to taste. Mix liberally and serve.

So Saturday morning I shopped. And in the afternoon I cooked.
And cooked.
And cooked.

It was tiring, and I’m quite nervous about some of the leftovers I have — but it is done. I think I washed every dish in my kitchen at least once on Saturday. I made two complicated dishes (the pot pie and the enchiladas), ranch dressing, banana muffins, two pies, and pizza dough. What I didn’t quite get finished: hummos, turkey-burgers, and a batch of steel-cut oats.

The enchilada mix made so much stuff that I now have 8 veggie-burgers in the freezer for future lunches and still have a cup or two of the mix. I have no clue what I’m going to do with it; maybe fry-it up in a hash?

Here’s the plan: