Menu Planning

12/1/2011

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Step #1 - Menu Planning
Decide on a set of meals for one week - 7 breakfasts, 7 lunches, and 7 dinners. Because I want to cook with my Sun Oven we decided the "big meal" will be lunch and dinner will be sandwiches so that we have time to cook bread and the big meal in the midday. Here is what we planned:
Sunday
  • Oatmeal
  • Spaghetti
  • Tuna Sandwiches
Monday
  • Wheat Muffins
  • Shepherd's Pie
  • Peanut Butter & Jelly Sandwiches
Tuesday

  • Oatmeal
  • BBQ Beans
  • Tuna Sandwiches
Wednesday
  • Wheat Muffins
  • Chicken and Rice Dinner
  • Peanut Butter & Jelly Sandwiches
Thursday

  • Oatmeal
  • Posse Stew or Vegetable Soup (Alternate)
  • Tuna Sandwiches
Friday

  • Wheat Muffins
  • Chicken Dinner
  • Peanut Butter & Jelly
Saturday

  • Oatmeal
  • Creamy Chicken on Rice
  • Tuna Sandwiches
Not a ton of variety, but it will keep us fairly healthy and from starving. I wrote out each recipe and put them in a little index card book (see pictures). I have the menu for each week separated by Breakfasts, Lunches, and Dinners, with an additional section of substitutes for eggs, how to cook wheat for extending meat, and other food storage tips including alternatives for shampoo and other hygiene needs.Each recipe has instructions for how to cook it using various methods - stove top, sun oven, crock pot, etc. That way we can use whichever method we have available.

I keep these recipes separate from my other recipes. I feel that in times of crisis I don't want to be searching around for what to make. Also, this has given my children peace of mind because they know that they can pull this out and have food to eat for 3 months. I had planned to then do a "week 2" set of recipes and enlarge our food supply to 6 months, but I never got that far. :-)
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Garden Burgers

8/1/2011

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Low fat, low sodium, healthy alternative....we hear the mumbo-jumbo all the time.

Let's face it...Mike and I are getting older and need to watch what we eat. Add that some of us can't eat red meat or dairy and it makes for a lot of changes in how we eat compared to the average American family. We have been eating ground turkey for a few years now and although good, sometimes needs some extra flavoring. Here is a recipe I have come up with for a very flavorful burger! The whole family loves it...even my red-meat-craving husband.

Garden Burgers
  • 1 lb. Ground Turkey - (Jennie O is my favorite)
  • 1 egg
  • 1/2 c. oats
  • 1/4 c. chopped onion
  • 1/4 c. chopped green pepper
  • 1/4 c. chopped carrots
  • 1 t. Worcestershire sauce
  • 1 1/2 t. Mrs Dash - (Garlic and Herb is my favorite flavor for this meal)
  • 1/4 t. pepper
Mix all ingredients together in a bowl.
Divide into 6 equal parts. Roll each part into a ball and press into patties. I bought this nifty patty press from Tupperware years ago and it has served me well.
This recipe makes 6 perfect patties!
Fry in a non-stick pan on one side about 4 minutes at 300 degrees (medium heat). Flip over. Fry until cooked through, about 8 minutes total. Better yet, put them out on the grill or on an inside electric griddle.
The recipe is close to a meatloaf recipe. The egg helps to hold it all together, the oats cook up so that it mimics the meat and the vegetables add flavor while acting as a hidden source of vitamins. When cooking turkey meat, note that it does not have much grease...much healthier for those watching their cholesterol and triglycerides. :-)

NOTES: I forgot to add that you can substitute any vegetables that you want, even those grown from your own garden! Some other suggestions are any other types of peppers, shredded zucchini, or celery.
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