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Frugal Real Food Meal Plans

Jump to the 14-day Meal Plan 1 | DontWastetheCrumbs.com



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what’s INSIDE

A Letter from the Founder

Notes About The Plan The Food The Shopping Lists & Price Guide The Lists

How to Use the Plan

Best Practices Leftovers Planning Substitutions Community Meals Hungry Bellies Items Not Included Breakfasts Lunches

Save More

••• This is the actual table of contents in each month's meal plan. Items in bolded blue are included in this 14-day sample. Items in grey and italicized are not included in this sample download, but are included in the subscription. Since the total number of pages will vary from month to month, they have been omitted in this sample download.



The Plan: 14-day Sample Dinners Breakfast, Lunches & Dessert

Shopping Lists Bulk, First Half of the Month Week 1 Fresh Produce & Dairy Week 2 Fresh Produce & Dairy Bulk, Second Half of the Month Week 3 Fresh Produce & Dairy Week 4 Fresh Produce & Dairy

Prep Lists First Half of the Month Second Half of the Month

Recipes Dinner Breakfast Lunch Dessert Staple

Highlights: 14-day Sample Community Meals Freezer Meals More Saving Tips

Compare Plans

Are You Ready?



Dear Friend, Seven years ago my husband and I were greatly in debt. So much so, that if you added up all the money we owed, we could have bought a nice starter home! We cut and trimmed every expense imaginable, and it did make it easier to pay the bills. But it wasn't until we created a grocery budget that we were finally able to get ahead and starting putting money into our savings account every month. While those first few years were tough, they taught us that eating healthy doesn't have to mean spending a lot of money. It's now my passion to share what I've learned with you, so that you too can eat real food on a budget. I’ve been sharing tips on frugal real food and natural living on my blog Don’t Waste the Crumbs since January 2013, and the response has been amazing. Readers are creating grocery budgets, saving on food and feeling more in control of their finances. For the first time, they are empowered and realize that it truly is possible to feed their families real food without going broke.

But the real food journey is a bumpy one, and I know sometimes we need more help. So we created Frugal Real Food Meal Plans. The concept is simple: We wanted you to feel like a good friend was helping you plan your meals, helping you grocery shop and spot good deals (and tell you to pass up bad ones) and helping you cook healthy meals that use affordable, common ingredients, without sacrificing taste. We have included every possible tool and money saving tip we use and could think of in Frugal Real Food Meal Plans. We realize that while it’s not possible to shop with you, Frugal Real Food Meal Plans is the next best thing.

I want you to feed your family wholesome, nourishing food without going broke. It’s my passion to help you to do it, one baby step, and one meal plan at a time.

Tiffany





notes ABOUT: the plan

Frugal Real Food Meal Plans is all-inclusive, providing you every tool possible to feed your family wholesome foods without overspending. It’s designed so that even a home chef with a bare kitchen can follow the plan, lists and recipes, and by the end of the month have fed the family wholesome food within a very reasonable grocery budget. Here’s what’s included in the meal planning package each month:

A Full Month of Dinners… Strategically designed to help you eat better, waste less and save money.

12 Breakfasts… Using items from the shopping list to prevent food waste.

12 Lunches… Helping you feed your family without having to rely on leftovers.

4 Healthy Dessert Ideas… To satisfy the cravings without sacrificing nutrition.

Frugal Recipe Modifications… Skipping the expensive ingredients, yet still making a great meal.

Monthly Shopping Lists… Helping you buy in bulk to save without having to clip coupons.

Weekly Shopping Lists… Provide fresh produce each week, plus the opportunity to replace pantry staples.

Price Points for Each Item… Show immediately whether an item is affordable, or if you should substitute.

Bi-Monthly Prep List… Allows you to work smarter by combining tasks and working in bulk.

Tips for Community Meals... Make hosting company and sharing at pot-lucks easy and affordable.

Tips for Freezer Meals… Identify which meals are perfect for making extras of for later.

Slow Cooker Meals… Are included weekly, reducing your work load in the kitchen.

Tips for Saving Even More... Specific to each month and season, helping you to stretch every single dollar.

Planning Printables… Allowing you to personalize the plan and make it work best for your family.





1 Login to get the new meal plan. Each meal plan is available on the 25th of the month before. For example, Febuary's meal plan is available January 25th. This give you ample time to review, plan and shop according to YOUR schedule before the month even begins. The meal plans will be available on the Member Home page, and we'll send you an email each month as a friendly reminder to login to download it.

2 Customize the meal plan with your family. We believe in flexibility, so review the meal plan and re-arrange the days, or even swap a meal with a family favorite. Review it as needed for dietary needs and allergies. Match it up with your family calendar so you can cook good, yet affordable food, for company and gatherings. Re-arrange the days as needed, ideally so that less busy days can be used to get ahead, leaving minimal work in the kitchen for the busier days. When you've finished reviewing dinners, do the same for breakfasts and lunches. Many families have their own favorites for breakfasts and lunches, so don't feel obligated to use the suggestions provided. However, your month will run smoother and your grocery budget will be lower if you at least have a general idea of what you'll be eating for these meals each week. Once you've compared the meal plan to your schedule, download the "BLANK CALENDAR" resource from the Member Home page to modify it to your own family's needs. Note: This ePlanner was created using the connected-meal method, meaning ingredients for one meal might include leftovers from a previous meal. Be sure to take this into consideration when re-arranging meals!



3 Update the Shopping Lists The shopping lists include everything you see on the meal plan, but they don't include any changes you might have made. Be sure to add, remove or update the quantity of items on the shopping list to account for your customization. This includes allergy substitutions, omitting meals from the plan or making doubles of a meal for the freezer or company. One key way to saving on groceries is only buying what you need, so the shopping lists should be accurate.

4 Take inventory. Eating what you already have in the house can easily slash your grocery spending in half, so before you go shopping, download the "INVENTORY" resource from the Member Home page. Complete these pages before beginning a new meal to ensure you're eating the food you already have on hand.

5 Review the weekly circulars. You don't have to invest but a few minutes to see which stores have the best deals in your area. In any given week, one store will have one cut of meat marked several dollars higher per pound than another cut of meat. It's in your best interest to know where to find the best deals in your area! To help you keep track of what stores routinely have the best price on real food staples, download the "PRICE LIST" resource from the Member Home page. Each time you go shopping, reconcile your receipts with your ongoing price list and then use these lists to help you plan your shopping trips each subsequent month. In the end, you'll have a guide showing you where to find the best deals for real food in your area.



6 Shop the kitchen FIRST. Sticking to a good list is imperative to saving at the store, but it still won't save you money if you already have the item at home! The shopping lists includes quantities for each ingredient, showing you how much of each item you need. shop from your kitchen FIRST and cross off items you already have, and adjusting quantities for the items you still need. This allows you to save every penny possible, and only spend money on the items you really need. Chicken tacos might become beef tacos, and you might have buttered corn instead of buttered peas, but in the end, you're feeding your family nutritious meals and spending less money doing it.

7 Shop the Grocery Lists Using the Price Guide. Knowing you aren't buying food you already have, and where to go for the best deal, AND that you have an accurate list for the majority of the month, you are now prepared to go shopping. Price points for each item are included on the shopping list so you can see the estimated cost of the item. Although prices will vary depending on where you live, the stores in your area and the current season, seeing what you can expect to pay for an item will immediately help you determine whether or not something is a good deal at your local store or market.

8 Work through the prep list according to your schedule and available time. The prep lists are provided for you as a way to help you maximize your time and energy in the kitchen. You don't HAVE to do any of them, but you'll be amazed what you can accomplish in just 30 minutes, and even more amazed at how much time this will save you later in the week!





best PRACTICES: planning

Eating real food on a budget usually means making most foods from scratch. This can be time consuming, and on days where every hour seems to already be accounted for, the idea of cooking from scratch can be stressful. I doubt Winston Churchill was referring to meal planning when he said "He who fails to plan is planning to fail," but it rings true in our case nonetheless. Spending a few minutes to prepare for the month, week and days ahead can save an enormous amount of time, money and stress later. Here are the best ways you can plan ahead to ensure your month in the kitchen runs as smoothly as possible:

Before the month begins: Take 30 minutes to complete the following:

o Take inventory of your fridge, freezer and pantry. Download the "INVENTORY" resource from the Member Home page to help you with this.

o Substitute produce in the kitchen that is about to go bad for ingredients needed in week 1.

o Shop from the kitchen and cross off items on the shopping list that you already have.

o Consider making some items on the shopping list from scratch if you already have the ingredients needed to make it. (i.e. coconut milk, salsa, etc.)

o Review the prep list for the first half of the month and review the recipes for each day's meals. Add additional items to the prep list as desired, in order to save time later in the month.

•••

If at the beginning of the month you find several ingredients in your kitchen that are on the verge of going bad, delay starting the meal plan until these items have been eaten. Pick up the meal plan on the corresponding day and go forward from there. Since you might have extra ingredients on hand (for the meals you skipped at the start of the month), consider making those specifically for the freezer or inviting company over for dinner.



Before the week begins:

Take 20 minutes and check for the following:

o Meals planned for each day line up with the time you have available to prepare them.

o Ingredients needed for the meals are in the kitchen. o Substitute produce that is about to go bad for items on the weekly shopping list,

add additional items to your weekly shopping list that you have used up, or add tasks to your weekly prep work as needed.

o Ensure appropriate prep work has already been done, or will be done in time for the meal.

Also, be sure to:

o Review the breakfast options and decide which to add to your rotation of favorite breakfast items like baked oatmeal or scrambled eggs.

o Review the lunch options and decide which to add to your rotation of favorite lunch items like pasta salad or sandwiches.

Before you go to bed each night: Take 5 minutes to:

o Review the meals for the following day to ensure you have soaked flour, thawed meat, soaked oats or completed other appropriate night-before tasks as needed.

o Double check that an item you need for a meal isn't already in the fridge so you aren't cooking more food than needed and creating unnecessary food waste. (i.e. pizza sauce or shredded cheese)



best PRACTICES: substitutions

Very few recipes are written in-stone and in most cases, you can substitute one item for something similar without altering the final dish too much. Some substitutions have already been made in the recipes for you, based on the ingredients needed in other recipes. However, there is still plenty of wiggle room to tailor this ePlanner to your own preferences and grocery budget. Do you hunt? Or fish? Raise your own poultry and eggs? Do you grow your own garden, participate in a CSA or a garden-share? Use these resources instead of spending more money on food. Swap out game for beef, homegrown tomatoes for the canned variety and sauté community grown mushrooms instead of carrots as a side dish.

Always try to substitute before buying more food. Here are a few common substitutions you can make in almost any meal:

o organic potatoes ←--→ conventional sweet potatoes o yellow onions ←--→ white onions o zucchini ←--→ any variety of summer squash o pumpkin ←--→ any variety of winter squash o ground beef ←--→ ground turkey o homemade bread ←--→ store bought bread o buns ←--→ sliced bread o limes ←--→ lime juice o yellow mustard ←--→ Dijon mustard ←--→ brown mustard o lemons ←--→ lemon juice

Be sure to use the "FRUGAL SUBSTITTUION" resource from the Member Home page to help you make best use of the resources you already have!





the PLAN: 14-day sample

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

WEE

K 1

1

Savory Garlic Chicken*

2

Loaded Chopped

Chicken Cobb Salad

3

Acorn Squash Stuffed with Autumn Rice

Pilaf

(C)

4

Pasta Primavera

(chicken option)

5

Chicken & Spinach

Enchiladas

(F)

6

Tortilla Soup

(C,F)

7

Homemade Pizza

• Shopping List • Prep List • Breakfast • Lunch

WEE

K 2

8

Beef & Broccoli Stir

Fry

9

BLT's

10

Fajita-Style Quesadillas

(C, beef option)

11

Creamy Tomato &

Spinach Pasta

(F)

12

Beef Stew

13

Butternut Squash Risotto

14

Black Bean Burgers

(C, beef option)

• Shopping List • Prep List • Breakfast • Lunch

* - slow-cooker meal F - potential freezer meal C - ideal for hosting company

See "highlights: 14-day Sample" for additional details.

Jump to Table of Contents



the PLAN: 14-day sample

BREAKFAST LUNCH

WEE

K 1

Yogurt Parfaits with Pumpkin Maple Pecan Granola

• • • Green Quiche with Rice Crust

• • • Baked Pumpkin & Cream Cheese French Toast (F)

Italian Pasta Salad

• • • Egg Salad Sandwich

• • • Carrot & Cheddar Sandwiches

WEE

K 2

Gingerbread Pancakes (F)

• • • Breakfast Quesadillas

• • • Baked Oatmeal

Ranch Pasta Salad

• • • Homemade Hot Pockets

• • • Bean Burritos

* - slow-cooker meal F - potential freezer meal C - ideal for hosting company

See "highlights: 14-day Sample" for additional details.





the LISTS: shopping

Dry Goods o beans, 1 cup dry pinto ($1/lb) o beans, 3 ¾ cups dry black ($1/lb) o beans, ¾ cup dry garbanzo ($1/lb) o cranberries, 1 cup dried ($2.50/lb) o flour, ½ cup semolina ($2.50/lb) o honey, 1 ¼ cup ($2.75/lb) o lemon juice, 3 tsp ($1) o oil, 16 oz coconut ($6.99/lb) o olives, 4 oz canned diced ($1) o oyster sauce, ¼ cup ($6/9 oz bottle) o pasta, ½ lb penne ($1/lb) o pasta, 1 lb fettuccine ($1/lb) o pasta, 3 lb small ($1/lb) o pecans, 1 ½ cups ($7.50/lb) o pumpkin, 2 ⅓ cups puree** ($1.25/15 oz) o rice, 2 ½ cups Arborio ($2.29) o rice, 6 cups Jasmine ($1.10/lb) o salsa verde, 2 cups** ($1.99) o seeds, 1 cup sunflower ($1.99/lb) o soy sauce, ¼ cup ($2.50/15 oz) o stock, 1 cup beef** ($2.49/32 oz) o tomato paste, 2 Tbsp ($1/8 oz) o tomatoes, (4) 15 oz cans diced ($1/15 oz) o tomatoes, 18 oz whole peeled ($3) o vital wheat gluten, ½ cup ($4.75/lb) o Worcestershire sauce, 1 Tbsp ($2.50/10 oz)

Produce* o avocado, 2 o banana, 1 o bell pepper, 1 o broccoli, 4 crowns o carrot, 3 lbs o cauliflower, 1 head o celery, 5 ribs o cilantro, 1 bunch o collards, 1lb o cucumber, 1 o garlic, 2 heads o jalapeno, 1 whole o lettuce, 1 head iceberg o lettuce, 1 head romaine o mushrooms, 4 oz o onion, 1 bunch green o onion, ½ red o onion, ¼ white o onion, 7 yellow o potatoes, 6 o spinach, 20 oz fresh o squash, 1 butternut o squash, 2 large acorn o sweet potato, 4 o tomato, 5

*

Price points for produce is always $1 per pound for conventional, $2 per pound for organic. Items that usually cost less than $1 per pound (i.e. onions or potatoes) can be used to off-set items that cost more than $1 per pound (i.e. avocados or tomatoes).

** Making items from scratch is an easy way to trim expenses, especially if you already have the ingredients on hand. Items with two stars (**) are those you can make from scratch. The recipes can be found in the "staple RECIPE" section.



Dairy, Eggs & Cold Case o butter, 2 lbs ($3/lb) o cheese, 18 oz cream ($1/8 oz) o cheese, 2 cup Parmesan ($6.49/lb) o cheese, 2 lb cheddar ($5/lb) o cheese, 2 lbs Monterey Jack ($5/lb) o cheese, 2 oz blue ($2.50/4 oz) o cheese, 8 slices Swiss ($3.99) o cheese, 8 oz mozzarella ($2.99) o eggs, 3 dozen ($1.99) o milk, 1 gallon ($6) o sour cream, 2 ½ cups ($1.99/16 oz) o yogurt, 1 cup full fat Greek ($1.50/8 oz)

Meat o bacon, 2 lb ($3.99/lb) o beef, 2 lb chuck roast ($5.50/lb) o chicken, 1 whole ($1.29/lb)

Frozen o corn, 8 oz frozen ($1/lb) o peas, 16 oz frozen ($1/lb) o spinach, 10 oz frozen ($1/lb) o vegetables, 16 oz frozen mixed ($1/lb)

Staples & Condiments o all-purpose flour, 6 ½ cups ($2/5 lb) o apple cider vinegar, ½ cup** ($1.99/16 oz) o baking powder, 5 tsp ($1) o baking soda, 2 ½ tsp ($1) o basil, 3 ½ Tbsp dried ($1) o bay leaves, 1 ($1) o black pepper ($1) o brown sugar, ½ cup** ($1/lb) o chili, 2 tsp dried powder ($1) o cinnamon, 7 tsp ($1) o cloves, ¾ tsp ground ($1) o cornstarch, 4 Tbsp ($1) o cumin, 4 ½ tsp ground ($1) o dill, 3 tsp dried ($1) o garlic, 5 tsp ground ($1) o ginger, 1 tsp ground ($1) o olive oil, 3 ¾ cups ($5.99/16 oz) o onion, 3 ½ Tbsp ground ($1) o oregano, 1 Tbsp dried ($1) o paprika, 1 ½ tsp ($1) o parsley, 3 Tbsp dried ($1) o pickle relish, 2 Tbsp ($1) o pumpkin pie spice, 3 tsp** ($1) o sage, 2 Tbsp dried ($1) o salt ($1) o sugar, 2 cups ($0.50/lb) o taco seasoning, 6 Tbsp** ($1) o thyme, ⅛ tsp dried ($1) o vanilla, 2 Tbsp ($4/2 oz) o whole wheat flour, 16 cups ($2.99/5 lb) o yeast, 3 Tbsp ($2.50/lb)

** Making items from scratch is an easy way to trim expenses, especially if you already have the ingredients on hand. Items with two stars (**) are those you can make from scratch. The recipes can be found in the "staple RECIPE" section.

••• Be sure to shop from your pantry, fridge & freezer FIRST before leaving for the store! Unless otherwise noted, the price listed is per item.

Family

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Family

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Family

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• milk, 1 cup



the LISTS: week 1 prep

Dinners o Make 10 quarts homemade chicken stock with all the chicken bones. Freeze bones for

re-use if additional stock is needed. (day 1) o Make five quarts simple homemade yogurt. (day 1) o Strain 2 quarts homemade yogurt for homemade Greek yogurt and whey. (day 2) o Hard-boil 2 eggs. (day 3) o Make a batch of ranch dressing seasoning mix. (day 3) o Make creamy cauliflower sauce with ½ head cauliflower. (day 4) o Soak and par-cook from scratch ½ cup dry black beans. (day 6) o Soak and par-cook from scratch ½ cup dry garbanzo beans. (day 6)

Additional Tasks if Using the Breakfast Menu: o Make granola. o Make additional batch of Fluffy Whole Wheat Dinner Rolls OR make double batch

while preparing day 2 dinner.

Additional Tasks if Using the Lunch Menu: o Make a batch of homemade Italian dressing. o Hard-boil 6 eggs.

••• For your convenience, all of the recipes for dinner prep work are located in the "staple Recipes" section.

••• Soak and par-cook from scratch one full pound of dry beans. Portion into 1 ½ cup servings and freeze. This allows you to already have beans in the freezer the next time they're on the menu. (Cook once, eat twice principle.)



the LISTS: week 2 prep

Dinner o Soak and par-cook from scratch ½ cup dry pinto beans. (day 10)

Additional Tasks if Using the Breakfast Menu: o Soak and prepare ¾ cup dry oatmeal. o Make homemade flour tortillas.

Additional Tasks if Using the Lunch Menu: o Make a batch of homemade ranch dressing. o Soak and par-cook from scratch ½ cup dry pinto beans. o Make homemade flour tortillas.

••• For your convenience, all of the recipes for dinner prep work are located in the "staple Recipes" section.

••• Soak and par-cook from scratch one full pound of dry beans. Portion into 1 ½ cup servings and freeze. This allows you to already have beans in the freezer the next time they're on the menu. (Cook once, eat twice principle.)

••• Instead of making tortillas twice, double - or triple - the recipe the first time and freeze cooked tortillas. Then pull out and thaw as needed. (Cook once, eat twice principle.)





dinner RECIPES: day 1

Savory Garlic Slow-Cooker Chicken Original Recipe: http://thenourishinghome.com/2014/02/slow-cooker-roasted-chicken-gf/ INGREDIENTS: Chicken 1 4-5lb whole chicken 1 large onion 1 medium carrot

1 stalk of celery 6-8 crushed garlic cloves

1 head garlic 1 bunch fresh thyme

INGREDIENTS: Savory Seasoning Mix 2 tsp sea salt 1 tsp dried parsley ½ tsp paprika

½ tsp onion powder ½ tsp garlic powder

½ tsp dried rosemary ½ tsp black pepper

INSTRUCTIONS Lightly coat the bottom of a 6-quart slow-cooker with olive oil or coconut oil. In a small bowl, combine all of the Savory Seasoning Mix ingredients; set aside. Quarter the onion, half the carrot and celery, peel and smash all the garlic. Place half of the onion into the bottom of the slow-cooker. Then add carrots, celery and garlic. Remove the giblets, neck and skin from chicken and set aside for stock. Thoroughly rinse the bird in cool running water, trimming away any excess skin. Pat dry. Rub the seasoning mixture all over the chicken. Stuff with the remaining onion and ⅓ of the garlic cloves, along with a few sprigs of fresh thyme. Place the bird breast side up in slow-cooker and top with remaining garlic cloves and a few sprigs of fresh thyme. Cover and cook on high for 4-5 hours or on low for 7-8 hours. Chicken is finished when an instant read thermometer registers 165 degrees.

• • • Serve half the chicken for dinner and pick the meat off the other half. Measure 2 cups and reserve for Spinach & Chicken Enchiladas.

http://thenourishinghome.com/2014/02/slow-cooker-roasted-chicken-gf/�



Autumn Rice Pilaf (GF, Vegan & DF options) Original Recipe: http://dontwastethecrumbs.com/2014/11/recipe-simple-autumn-rice-pilaf/ INGREDIENTS 1 cup jasmine rice, uncooked 1½ cups homemade chicken stock 3 Tbsp unsalted butter ½ large onion, diced

1 cup mushrooms, diced (approx 2oz) 2-3 loosely packed cups spinach or baby kale ¼ cup sunflower seeds

½ cup dried cranberries 1 tsp cinnamon ½ tsp garlic powder salt & pepper to taste

INSTRUCTIONS Prepare rice according to the directions on the package, substituting chicken stock for water. Meanwhile, melt butter in a large skillet over medium heat. When the butter begins to sizzle (pshhh sound), add the onions and cook for 2 minutes. Add the mushrooms and continue to cook until the onions are nearly translucent. Season with salt & pepper. Add spinach. Stir often to cook, reducing heat if rice is not done yet. Add cinnamon, garlic powder, sunflower seeds and dried cranberries. Stir well. Fold in cooked rice. Take care to stir well, but not to over-stir so rice doesn't become mushy. Taste and season with salt & pepper as needed. Vegan: Substitute vegetable stock for chicken stock, and replace butter with coconut oil. Dairy-free: Substitute butter with coconut oil.

• • • Make a double batch and reserve for Sample Day 3.

Steamed Broccoli and Cauliflower INGREDIENTS ½ lb broccoli ½ head of cauliflower

INSTRUCTIONS Chop into uniform florets. Steam in a steamer basket on the stovetop until tender. Serve with butter and season with salt and pepper.

• • •

http://dontwastethecrumbs.com/2014/11/recipe-simple-autumn-rice-pilaf/�




Classic Cobb Salad Original Recipe: http://www.saveur.com/article/Recipes/Cobb-Salad-1000080529 INGREDIENTS ½ head iceberg lettuce, shredded ½ head romaine lettuce, chopped 2 oz blue cheese, crumbled

3 hard-boiled eggs, diced 6 strips bacon, cooked 2 tomatoes, diced

1 avocado, diced Salt & pepper to taste 2 Tbsp minced chives

INSTRUCTIONS On a large platter, combine the iceberg and romaine lettuces along with the watercress. Arrange the blue cheese, bacon, eggs, tomatoes, chicken, and avocado on top of the greens in neat rows. To serve, drizzle salad with dressing, season with salt and pepper, and top with chives. Alternatively, toss everything together in a bowl.

• • • Reserve other half of heads of lettuce for future dinner salads and lunches.

Homemade Ranch Dressing Original Recipe: http://dontwastethecrumbs.com/2012/08/why-i-couldnt-buy-ranch-dressing-recipe/ INGREDIENTS: Dry Ranch Mix 2 ½ Tbsp dried parsley 3 tsp dried dill 3 tsp garlic powder

3 tsp onion powder 1 ½ tsp dried basil

1 ½ tsp pepper ½ tsp salt, or to taste

INGREDIENTS: Dressing ½ cup homemade Greek yogurt ½ cup sour cream 2 tsp lemon juice INSTRUCTIONS Combine all ingredients in a glass jar (or bowl) and mix well. To make dressing, combine 1 Tbsp of dry mix with wet dressing ingredients.

• • • If possible, reserve half of the dressing.

http://www.saveur.com/article/Recipes/Cobb-Salad-1000080529�

http://dontwastethecrumbs.com/2012/08/why-i-couldnt-buy-ranch-dressing-recipe/�



Fluffy Whole Wheat Dinner Rolls Original Recipe: http://www.melskitchencafe.com/fluffy-whole-wheat-dinner-rolls/ INGREDIENTS: Dry Ranch Mix 1 ½ cups warm water 1 Tbsp active dry yeast

2 Tbsp granulated sugar 2 Tbsp olive oil 1 tsp salt

¼ cup vital wheat gluten 3-4 cups whole wheat flour

INSTRUCTIONS In the bowl of a stand mixer or in a large bowl by hand, combine water, yeast, sugar, oil, salt, gluten, and 2 cups of the flour. Let the yeast proof in the warm water and sugar for about 3-5 minutes until it is foamy and bubbly before adding the oil, salt, gluten and flour. While mixing, gradually add the rest of the flour until the dough has pulled away from the sides of the bowl. The dough should be soft and smooth but still slightly tacky to the touch. Knead the dough in the stand mixer or by hand until it is very smooth and elastic, about 7 minutes in a stand mixer or 10-12 minutes by hand. As the dough is kneaded, it will continue to absorb some of the liquid and become less sticky so take care not to over flour at first. If kneading by hand, try using a bit of oil or cooking spray on the counter to help prevent stickiness instead of flour - that way the dough doesn't get over floured. Lightly spray a large bowl with cooking spray and place the dough in the bowl. Cover the bowl with lightly greased plastic wrap. Let the dough rise until it has doubled, 1-2 hours. Lightly punch down the dough and turn it out onto a lightly greased countertop. Divide the dough into 12 equal pieces and form the dough into round balls. Place the rolls on a lightly greased or silpat-lined baking sheet about an inch or two apart. Cover the rolls with lightly greased plastic wrap. Let the plastic wrap gently hang over the sides of the pan to fully cover the rolls but not press them down. Let the rolls rise until doubled, about 45 minutes. Preheat the oven to 400 degrees. Bake for 12-14 minutes until lightly browned and cooked through.

• • • If making Overnight Baked Pumpkin French Toast for breakfast, make 1 ½ times the recipe for a total of 36 rolls and reserve 12 for breakfast. Otherwise, make the recipe as written.

http://www.melskitchencafe.com/fluffy-whole-wheat-dinner-rolls/�




Acorn Squash Stuffed with Autumn Rice Pilaf Original Recipe: n/a INGREDIENTS 2 acorn squash (1 lb each), halved crosswise, seeded, and bottoms trimmed to lie flat, if necessary

1 Tbsp olive oil, divided Salt and pepper

Leftover Autumn Rice Pilaf

INSTRUCTIONS Preheat oven to 450 degrees. On a rimmed baking sheet, season cut sides of squash with salt and pepper, drizzle with 1 Tbsp oil, and turn cut sides down. Cover sheet tightly with foil and roast until tender, about 35 minutes. Stuff with leftover Autumn Rice Pilaf and heat in the oven until warmed through, approximately 10 minutes.

• • •




Creamy Cauliflower Sauce Original Recipe: http://dontwastethecrumbs.com/2014/01/creamy-cauliflower-sauce/ INGREDIENTS ½ head of cauliflower

INSTRUCTIONS Fill a large pot with water and bring to a boil. Meanwhile, chop the cauliflower into quarters. Chop off the florets and cut the stems into approximately 1" pieces so that the cauliflower cooks uniformly. Place chopped cauliflower into a steaming basket and steam for 5-10 minutes, until the stems can be easily poked through with a fork. Remove cauliflower from the basket, and place in a blender or food processor. Puree the cauliflower until it is smooth, adding water only if necessary. Divide into one cup portions and freeze if not using immediately. If you don't have a steaming basket, you add the chopped cauliflower directly to the boiling water and cook for 3-6 minutes until the stems are tender. An immersion blender is another option for pureeing the cauliflower as well.

• • •

Pasta Primavera Original Recipe: http://dontwastethecrumbs.com/2014/01/recipe-pasta-primavera-creamy-cauliflower-sauce/ INGREDIENTS 1 lb fettuccine 3 Tbsp unsalted butter 2 cloves of garlic, finely chopped 1 onion, finely diced

16 oz mixed frozen vegetables 1 cup creamy cauliflower sauce ½ cup shredded Monterey Jack 1 Tbsp dried basil

salt and pepper to taste Parmesan cheese, for topping Optional Shredded chicken

INSTRUCTIONS Fill a large pot with water. Season the water with salt and bring to a boil. Cook noodles al dente according to the directions on the package. Meanwhile, melt butter in a large skillet. Add chopped garlic and onion and cook on low until garlic is light brown and onions are slightly translucent. Add vegetables including broccoli stems (if using), except florets, and cook until just barely tender. Add creamy cauliflower sauce, shredded cheese and stir until cheese melts. Add water from the noodles, ¼ cup at a time, as needed to thin the sauce. Keep sauce on low until the noodles are done. When the noodles are done, combine them with the sauce, fresh basil, florets and optional chicken in the skillet. Toss to coat the pasta well. Season with salt and pepper, serve hot with freshly shredded Parmesan cheese.

• • •

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Homemade Tortillas Original Recipe: http://dontwastethecrumbs.com/2013/03/yummy-recipe-homemade-flour-tortillas-white-or-wheat-with-soaking-option/ INGREDIENTS 1 ½ cups all-purpose flour 1 ½ cups whole wheat flour

1 tsp salt 1 cup slightly warm filtered water

5 Tbsp of coconut oil

INSTRUCTIONS Mix the flour and salt together in a large bowl. Cut in the fat until the mixture resembles coarse breadcrumbs. Add the water and knead the dough against the sides of the bowl a few times until it is smooth. Preheat a griddle, cast iron skillet or oven to 400F. Divide the dough into 14 equal pieces, rolling each into a ball. Allow the dough to rest for at least 10 minutes, or up to 2 hours. Working with one ball at a time, dust your working surface, the ball and your rolling pin (I used a glass jar) with flour. Roll the ball into either a 6" circle, a shape that is about ⅛" thick, or any combination of the two. Rotate and flip the dough as necessary to prevent sticking. You may also use a tortilla press if you have one. When your cooking medium is hot, lay a tortilla across and cook for 30 seconds. Flip the tortilla over and cook for another 15 to 30 seconds. Repeat with the remaining balls of dough. Stack the cooked tortillas and wrap in a clean kitchen towel. Serve warm.

• • • Double the recipe and make at least 28 tortillas. Use 10-12 for Chicken & Spinach Enchiladas and 8 for Fajita-Style Quesadillas. Use remaining tortillas for breakfast Quesadillas and/or lunch Bean Burritos and/or freeze for future recipe.

Chili Verde Salsa Original Recipe: http://dontwastethecrumbs.com/2014/10/recipe-chicken-spinach-enchiladas-with-creamy-salsa-verde-sauce/ INGREDIENTS 1 lb tomatillos, husked, rinsed very well and halved 2 jalapenos, halved and de-seeded 1 garlic clove, halved

1 small white onion, quartered 1-2 Tbsp olive oil salt & pepper ¼ cup fresh cilantro, chopped

½ - 1 tsp salt ¾ tsp granulated sugar (optional) up to ½ cup water

INSTRUCTIONS Preheat oven to 400F. On a large baking sheet lined with aluminum foil, combine tomatillos, jalapenos, garlic and white onion. Drizzle with olive oil and season and pepper. Roast in the oven for 45 minutes, or until the vegetables are just beginning to blister. Allow to cool to room temperature. Combine vegetables and cilantro in a blender. Pulse until vegetables are roughly chopped. Taste and season with additional salt and sugar as needed. This salsa is very thick freshly made, and thickens in the refrigerator as well. I suggest thinning with ¼ cup of water immediately. Then, thin as desired using additional water.

• • •

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Chicken and Spinach Enchiladas with Creamy Salsa Verde Sauce Original Recipe: http://dontwastethecrumbs.com/2014/10/recipe-chicken-spinach-enchiladas-with-creamy-salsa-verde-sauce/ INGREDIENTS 2 cups leftover shredded chicken 1 package frozen spinach, thawed 2-3 Tbsp taco seasoning 1 tsp cumin

½ tsp garlic powder ½ red onion, diced finely salt & pepper 1½ cups sour cream

1½ cups chili verde salsa 10-12 homemade tortillas 1 cup cheddar cheese, shredded

INSTRUCTIONS Preheat the oven to 350F. Combine chicken, spinach, 2 Tbsp of taco seasoning, cumin, garlic powder and red onion in a large bowl. Season with pepper and taste. Add additional taco seasoning, if desired. Season with salt as needed. In a separate small bowl, combine sour cream and chili verde salsa. Taste, and season with salt, pepper, taco seasoning and/or cumin as desired. Smear approximately ¼ cup of the creamy salsa mixture all over the bottom of a 9x13 glass baking dish. Mix approximately ½ cup of the creamy salsa into the chicken and spinach mixture. Add more creamy salsa, 1 Tbsp at a time, if the mixture is dry. You want it to be a moist mixture, but not goopy and saturated. Measure ¼ cup of the chicken mixture into the center of a tortilla and roll up. Place tortilla at one end of the baking dish, seam down. Repeat with remaining tortillas and chicken mixture. Spread remaining creamy salsa mixture over the enchiladas. Sprinkle with shredded cheese and bake in the oven for about 20 minutes, or until the cheese is melted and slightly bubbly.

• • •

Side Salad INGREDIENTS Lettuce 1 cup mixed vegetables, chopped

Seeds, nuts or dried fruit, if available

Leftover Homemade Ranch Dressing

INSTRUCTIONS Combine lettuce, vegetables and seeds/nuts/dried fruit in a bowl. Toss with salad dressing and serve.

• • •






Tortilla Soup Original Recipe: http://dontwastethecrumbs.com/2013/02/the-magical-fruit-a-recipe-for-beginners-tortilla-soup-and-a-giveaway/ INGREDIENTS 6 garlic cloves, finely chopped 1 large onion, finely chopped 2 medium carrots, finely chopped 2-3 celery stalks, finely chopped 2 Tbsp olive oil 2 Tbsp butter 1½ - 2 cups cooked black beans

1½ - 2 cups cooked garbanzo beans 1½ cups frozen corn 2 - 15 oz cans diced tomatoes, with liquid (any variety) 1 cup chili verde salsa (recipe below) 2 qts homemade bone broth

2 Tbsp taco seasoning 1 tsp cumin ½ tsp chili Optional toppings: Sour Cream Chives Avocado

INSTRUCTIONS In a large pot, sauté garlic, onion, carrots and celery with olive oil and butter until onions become translucent. Add remaining ingredients and simmer for at least 30 minutes. A longer simmer will create a more flavorful soup. Seasoning measurements are minimums; add more if desired.

• • • This makes an excellent freezer meal.

Jalapeño Focaccia Original Recipe: http://dontwastethecrumbs.com/2012/11/yummy-recipe-basic-focaccia-plus-4-variations/ INGREDIENTS 2¼ tsp yeast 1 Tbsp sugar 1½ cup warm water 1½ cups whole wheat flour

2 cups all-purpose flour 2 Tbsp olive oil 1 Tbsp salt

Sea salt for topping 1 jalapeño pepper, sliced ¼ cup cheddar cheese, shredded

INSTRUCTIONS Combine yeast, sugar and warm water in a large bowl or in a stand mixer and allow it to bloom, approximately 10 minutes. Add the remaining ingredients and knead by hand or with a mixer until dough is smooth and elastic, about 10 minutes. Pour dough onto a lightly floured surface and divide into two equal pieces. Place each piece into an oiled 9" x 9" glass pan. Gently push and punch the round of dough so that it reaches each corner and edge of the pan. Repeat for the second pan. Preheat oven to 400 degrees. Cover the dough with a towel and allow to rise is a warm place for 1 - 1½ hours. Drizzle olive oil over the top of each loaf and gently spread using clean fingers or a brush to cover the entire surface. Add sea salt to one loaf and jalapeños and cheese to the other. Bake for 25 minutes, or until golden brown on the edges and surface. Remove pans from the oven; remove bread from the pans and allow to cool on a rack. Serve warm or at room temperature.

• • • Reserve plain Focaccia for BLT's.

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Homemade Pizza Dough Original Recipe: http://dontwastethecrumbs.com/2014/05/homemade-pizza-dough-and-the-easiest-pizza-sauce-ever/ INGREDIENTS 1½ cups warm water 2 tsp active yeast 2 tsp granulated sugar

½ cup semolina flour 1 cup whole wheat flour

1¾ cup all-purpose flour 1 tsp salt

INSTRUCTIONS Combine warm water, yeast and sweetener in either a large bowl or the bowl of a stand mixer. Allow it to sit and bloom for five minutes. Add flours and salt and knead for 10 minutes, or by hand until the dough is elastic and springs back into place after the thumb test. Cover with a towel and allow to rise in a warm place until doubled, 1½ - 2 hours. Lightly flour the counter and shape into two round balls. Cover with a towel until you are ready to roll out into a pizza.

• • • If making lunch Hot Pockets, make 1 ½ times the dough recipe and divide into thirds. Make 6 Hot Pockets with one portion and two pizzas with the other two portions. Otherwise, make dough as directed in recipe.

Easiest Pizza Sauce Ever INGREDIENTS 16 oz whole peeled tomatoes 1½ Tbsp dried basil

1 tsp salt ½ tsp ground black pepper

INSTRUCTIONS In a blender jar or with an immersion blender, combine tomatoes, basil, salt and pepper. Blend on low for 15-30 seconds, or until ingredients are blended well. Makes enough for 4 pizzas.

• • •

Homemade Pizza INGREDIENTS Homemade Dough Homemade Sauce

8 oz fresh mozzarella cheese Additional toppings as desired

INSTRUCTIONS Preheat oven to 550F. I recommend using a baking stone or an inverted baking sheet. Roll out dough and top with sauce and 4oz of cheese on each pizza. Add additional toppings as available and desired. Baked for 3-7 minutes, until cheese is melted and crust is light golden brown.

• • • If making lunch Hot Pockets, increase cheese to 12 ounces and use 4oz on each full pizza and divide 4oz between the Hot Pockets.

http://dontwastethecrumbs.com/2014/05/homemade-pizza-dough-and-the-easiest-pizza-sauce-ever/�




Slow Cooker Beef and Broccoli Original Recipe: http://damndelicious.net/2014/03/31/slow-cooker-beef-broccoli/ INGREDIENTS: Chicken 1 cup beef broth ¼ cup soy sauce ¼ cup oyster sauce ¼ cup light brown sugar

1 Tbsp sesame oil 2 lbs boneless beef chuck roast, thinly sliced

3 cloves garlic, minced 2 Tbsp cornstarch 2 heads broccoli, cut into florets

INSTRUCTIONS In a medium bowl, whisk together beef broth, soy sauce, oyster sauce, sugar, sesame oil and garlic. Place beef into a slow cooker. Add sauce mixture and gently toss to combine. Cover and cook on low heat for 90 minutes. In a small bowl, whisk together ¼ cup water and cornstarch. Stir in cornstarch mixture and broccoli into the slow cooker. Cover and cook on high heat for an additional 30 minutes. Serve immediately.

• • • Cut one 2lb beef roast into two equal portions. Slice one portion very thinly against the grain for dinner, and reserve the other portion for sample day 12. Prepare 1½ cups dry white rice according to the directions on the package.

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BLT Sandwiches Original Recipe: n/a

INGREDIENTS Leftover Focaccia Lettuce Tomatoes, sliced

1 lb bacon Optional Toppings: Pesto Mayo Mustard

INSTRUCTIONS Cook bacon in a pan, reserving grease. Set two slices aside for side dish. Cut leftover Focaccia into 6 slices, then slice horizontally for sandwiches.

• • •

Wilted Greens and Onions Original Recipe: n/a

INGREDIENTS 1 lb greens, chopped ½ of a yellow onion, diced

2 slices bacon, chopped Bacon grease

INSTRUCTIONS Add diced onion to pan with reserved bacon grease. Cook until translucent. Add greens and stir gently until wilted. Add chopped bacon and serve.

• • •

Roasted Potato Wedges Original Recipe: n/a

INGREDIENTS 2 lbs russet potatoes 1 Tbsp olive oil

Salt & pepper Italian seasoning

INSTRUCTIONS Wash and cut potatoes into equal size wedges. Toss with olive oil to coat evenly, then toss with spices to taste. Spread in a single layer on a baking sheet and roast for 30-40 minutes at 400 degrees, turning halfway through.

• • •




Fajita-Style Quesadillas Original Recipe: http://www.bhg.com/recipe/appetizers-snacks/fajita-style-quesadillas/ INGREDIENTS 1 medium red or green sweet pepper, seeded and cut into bite-size strips 1 medium onion, halved and thinly sliced 1 fresh Serrano pepper, halved, seeded, and cut into thin strips

1½ Tbsp coconut oil 1 cup shredded Monterey Jack cheese 4 thin slices tomato, halved crosswise 2 Tbsp snipped fresh cilantro

8 leftover tortillas Optional toppings:

½ lb ground beef, cooked Sour cream Lime wedges Cilantro

INSTRUCTIONS In a medium skillet, brown optional ground beef (if using). In a separate, large skillet cook sweet pepper, onion, and Serrano pepper in hot oil over medium-high heat for 3 to 5 minutes or until vegetables are just tender. Remove from heat. Lightly coat one side of each tortilla with cooking spray. On the uncoated side of two of the tortillas, divide half of the cheese. Top with onion mixture, tomato slices, cilantro, and the remaining cheese. Top with remaining tortillas, coated sides up. Heat a very large skillet or griddle over medium heat. Cook quesadillas for 4 to 5 minutes per side or until cheese melts and tortillas are lightly browned. Cut each quesadilla into 4 wedges.

• • •

Simple Spanish Rice Original Recipe: http://dontwastethecrumbs.com/2012/08/simple-spanish-ric/ INGREDIENTS 1 cup rice 2 garlic cloves, chopped finely 2 Tbsp olive oil

1 15 oz can diced tomatoes 2 cups homemade chicken stock ½ tsp cumin

½ tsp salt, plus more to taste ¼ tsp pepper, plus more to taste

INSTRUCTIONS In a pan with a lid, combine rice, garlic and oil and cook over medium-low heat until the rice is golden brown and turning white. Add the entire can of tomatoes – carefully, as it may splatter. Stir in chicken broth and seasonings; cover and reduce heat to low. Allow to cook until rice all the liquid is absorbed, about 5-10 minutes.

• • •

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Homemade Refried Beans Original Recipe: http://moneysavingmom.com/2012/03/how-to-make-homemade-refried-beans.html INGREDIENTS 2 cups cooked pinto beans 3 Tbsp coconut oil 1 cup chopped onion 5 cloves minced garlic

2½ tsp cumin 2 tsp paprika 2 tsp sea salt

½ tsp chili powder ½ tsp black pepper Milk, as needed

INSTRUCTIONS In a large pot or saucepan, sauté the onions in the fat until they are soft and translucent. Add the minced garlic and cook for 1-2 minutes more. Add the beans. If your beans are without liquid, you may need to add extra water or milk at this point. Stir in the cumin, paprika, salt, chili powder, and black pepper. Bring to a slow simmer and allow it all to cook on low heat for 10-20 minutes, stirring occasionally. If the mixture is dry, you may need to thin it with a splash of milk or water at this point. However, if you started out with extra liquid in your cooked beans, you may not need to add anything. Once the beans have cooked down for a while and the flavors have had time to incorporate, mash them with a potato masher, fork, or an immersion blender.

• • •

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Creamy Tomato & Spinach Pasta Original Recipe: http://www.budgetbytes.com/2013/07/creamy-tomato-spinach-pasta/ INGREDIENTS 1 Tbsp olive oil 1 small onion, diced 2 cloves garlic, minced 1 15 oz can diced tomatoes ½ tsp dried oregano

½ tsp dried basil Pinch red pepper flakes (optional) Black pepper to taste ½ tsp salt 2 Tbsp tomato paste

2 oz cream cheese ¼ cup grated Parmesan ½ lb penne pasta ½ 9 oz bag fresh spinach

INSTRUCTIONS Bring a large pot of water to a boil over high heat. Add the pasta and cook until tender. Drain the pasta in a colander. Cook garlic and onion in a large skillet with the olive oil over medium-low heat until softened and transparent (about 5 minutes). Add the diced tomatoes (with juices), oregano, basil, red pepper flakes, salt, and black pepper to the skillet with the onions and garlic. Stir to combine. Add the tomato paste and a ½ cup of water to the skillet and stir until the tomato paste is dissolved into the sauce. Turn the heat down to low. Cut the cream cheese into a few pieces and then add them to the skillet with the tomato sauce. Use a whisk to stir the sauce until the cream cheese has fully melted in and the sauce is creamy. Add half of the Parmesan to the skillet and whisk until it is melted in. Add the remainder of the parmesan and whisk until melted in again. Add the fresh spinach and gently stir it into the sauce until it has wilted (3-5 minutes). Add the pasta and stir until it is well coated in the creamy tomato sauce. Taste and adjust the salt and pepper as needed. Serve warm.

• • •

Side Salad INGREDIENTS ½ head romaine lettuce ½ head iceberg lettuce

Shredded carrots Diced cucumber Diced red onion

Salad Dressing

INSTRUCTIONS Create side salads as desired.

• • •

http://www.budgetbytes.com/2013/07/creamy-tomato-spinach-pasta/�




Old-Time Beef Stew Original Recipe: http://www.foodnetwork.com/recipes/paula-deen/old-time-beef-stew-recipe.html INGREDIENTS 1 lb beef roast, cubed 2 Tbsp olive oil 2 cups water 1 Tbsp Worcestershire sauce 1 clove garlic, peeled 1 or 2 bay leaves

1 medium onion, sliced 1 tsp salt 1 tsp sugar ½ tsp pepper ½ tsp paprika

Dash ground allspice or ground cloves 3 large carrots, sliced 3 ribs celery, chopped 2 Tbsp cornstarch

INSTRUCTIONS Brown meat in hot oil. Add water, Worcestershire sauce, garlic, bay leaves, onion, salt, sugar, pepper, paprika, and allspice. Cover and simmer 1 ½ hours. Remove bay leaves and garlic clove. Add carrots and celery. Cover and cook 30 to 40 minutes longer. To thicken gravy, remove 2 cups hot liquid. Using a separate bowl, combine ¼ cup water and cornstarch until smooth. Mix with a little hot liquid and return mixture to pot. Stir and cook until bubbly.

• • • Use 1 lb beef roast from earlier in the week.

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Butternut Squash Risotto Original Recipe: http://www.foodandwine.com/recipes/butternut-squash-risotto-with-crispy-pancetta INGREDIENTS ¼ pound bacon, cut into ¼-inch strips (4 slices) 3 Tbsp olive oil 1 - 1½ lb butternut squash—peeled, halved, seeded and cut into 1½ x ¼ inch sticks

1 Tbsp dried sage Salt and pepper 6½ cups homemade chicken stock 4 Tbsp unsalted butter 1 medium onion, finely diced

1½ cups Arborio rice 1 cup white rice ½ cup freshly grated Parmesan cheese, plus more for serving

INSTRUCTIONS In a large skillet, cook the bacon over moderate heat until crisp, about 4 minutes. Using a slotted spoon, transfer the bacon to a medium bowl. Add 1 tablespoon of the olive oil to the fat in the skillet. Add the squash and cook over moderately high heat, stirring occasionally, until tender, about 8 minutes. Add the sage, season with salt and pepper and cook until aromatic, about 1 minute longer. Transfer the squash to the bowl with the bacon. In a medium saucepan, bring the stock to a simmer over moderately high heat. Reduce the heat to low and keep warm. In a large saucepan, melt 3 tablespoons of the butter in the remaining 2 tablespoons of oil. Add the onion and cook over moderate heat, stirring occasionally, until softened. Add the rice and cook, stirring, for 2 minutes. Add 1 cup of stock and cook, stirring constantly, until absorbed. Continue adding the stock, about ½ cup at a time, and stirring constantly until it is nearly absorbed before adding more. The risotto is done when the rice is just tender and the liquid is creamy, about 20 minutes. Stir the remaining 1 tablespoon of butter and the ½ cup of Parmesan into the risotto. Gently fold in the squash and bacon. Spoon the risotto into bowls, sprinkle with Parmesan and serve.

• • •

Side Salad INGREDIENTS ½ head romaine lettuce ½ head iceberg lettuce

Shredded carrots Diced cucumber Diced red onion

Salad Dressing

INSTRUCTIONS Create side salads as desired.

• • •

http://www.foodandwine.com/recipes/butternut-squash-risotto-with-crispy-pancetta�



Whole Roasted Carrots Original Recipe: http://www.momables.com/baked-carrot-french-fries/ INGREDIENTS 1 lb carrots

2 tsp coconut oil ½ tsp salt

INSTRUCTIONS Wash and peel carrots. Cut off ends. Toss in coconut oil, salt and pepper. Spread in a single layer on a cookie sheet and roast for 30-40 minutes at 400 degrees.

• • •

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Black Bean Burgers Original Recipe: http://thepioneerwoman.com/cooking/2014/09/black-bean-burger/ INGREDIENTS 4 cups cooked black beans 1 cup seasoned breadcrumbs ¼ cup grated White Onion 1 egg ½ tsp chili powder

Salt and pepper Hot sauce (like Cholula) 8 slices Swiss cheese Olive oil for frying Butter for frying and grilling 4 fluffy whole wheat rolls

Mayonnaise Lettuce Sliced tomato Optional: ½ lb ground beef

INSTRUCTIONS Place the beans in a bowl and use a fork to mash them. Keep mashing until they're mostly broken up, but still have some whole beans visible. Add the ground beef, breadcrumbs, onion, egg, chili powder, salt, pepper, and hot sauce. Stir until everything is combined, then let the mixture sit for 5 minutes. Heat a tablespoon or two of olive oil with an equal amount of butter in a skillet over medium-low heat. Form the bean mixture into patties slightly larger than the buns you're using (the patties will not shrink when they cook). Place the patties in the skillet and cook them about 5 minutes on the first side. Flip them to the other side, place 2 slices of cheese onto each patty, and continue cooking them for another 5 minutes, or until the burgers are heated through. (Place a lid on the skillet to help the cheese melt if needed.) Grill the buns on a griddle with a little butter until golden. Spread the buns with mayonnaise and hot sauce, then place the patties on the buns. Top with lettuce and tomato.

• • •

Buttered Peas INGREDIENTS 16 oz frozen peas

Butter

Salt and pepper

INSTRUCTIONS Steam peas. Toss lightly with butter and season to taste with salt and pepper.

• • •

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Roasted Herb Sweet Potato Bites Original Recipe: http://thenourishinghome.com/2014/10/roasted-herb-sweet-potato-bites/ INGREDIENTS 2 large sweet potatoes 2 Tbsp olive oil ½ tsp salt

¼ tsp garlic powder ¼ tsp dried parsley ⅛ tsp dried thyme

⅛ tsp dried rosemary ⅛ tsp fresh-ground pepper ⅛ tsp cayenne pepper

INSTRUCTIONS Preheat oven to 425 degrees. Wash and dry sweet potatoes. Leave skins intact, and cut potatoes into bite-sized cubes. In a large bowl, combine all ingredients except the cubed sweet potatoes. Place sweet potatoes in the bowl and toss well to coat. Place on a large rimmed baking sheet and bake for 20-25 minutes until lightly browned and cooked through.

• • •

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breakfast RECIPES: week 1

Green Quiche with Rice Crust (Gluten-Free) Original Recipe: http://thenourishinghome.com/2012/03/green-quiche-wbrown-rice-crust-gluten-free/ INGREDIENTS: Brown Rice Crust 2 cups cooked soaked brown rice 1 egg white (save yolk for filling)

¼ tsp sea salt ⅛ tsp freshly ground pepper

⅛ tsp garlic powder

INGREDIENTS: Filling ¾ cup wilted greens, strained ¾ cup broccoli florets, steamed ½ cup cheddar or mozzarella cheese, shredded 4 large eggs + yolk from crust

Milk or plain almond milk (see below for amount) ½ tsp dried parsley ¼ tsp dried basil

¼ tsp Celtic sea salt ⅛ onion powder ⅛ freshly ground pepper

INSTRUCTIONS Preheat oven to 350 degrees. Generously oil a glass pie dish and set aside. In a medium bowl, add all crust ingredients and use a fork to combine. Press rice mixture evenly in pie dish and up sides. Bake for 10 minutes and set aside to cool. Turn oven up to 400 degrees. Place wilted greens into a fine-mesh strainer and press out all liquid and reserve liquid. Place strained greens evenly in bottom of prepared crust and then place broccoli florets on top. Sprinkle evenly with the cheese. In a measuring cup, add reserved greens liquid and enough milk to make ¾ cup. In a large bowl, add eggs, milk mixture and seasoning. Whisk until well combined and frothy. Pour over top of greens and cheese. Bake for 30-35 minutes, until top is golden brown and filling is set. Allow to cool five minutes before serving.

• • •

http://thenourishinghome.com/2012/03/green-quiche-wbrown-rice-crust-gluten-free/�



Overnight Baked Pumpkin Cream Cheese French Toast Original Recipe: http://damndelicious.net/2014/09/15/baked-pumpkin-cream-cheese-french-toast/ INGREDIENTS: Crust ¾ cup milk ½ cup pumpkin puree 3 large eggs

2 tsp pumpkin pie spice 1 tsp vanilla extract

12 leftover dinner rolls

INGREDIENTS: Crumb Topping ¼ cup all-purpose flour ¼ cup brown sugar, packed

½ tsp ground cinnamon ¼ cup unsalted butter, cubed

¼ cup chopped pecans

INGREDIENTS: Filling 8 oz cream cheese, room temp ¼ honey or maple syrup ¼ tsp ground cinnamon INSTRUCTIONS In bowl of an electric mixer fitted with paddle attachment, beat cream cheese, sugar and cinnamon on medium speed until light and fluffy, approximately 2-3 minutes; set aside. In a large glass measuring cup or another bowl, whisk together milk, pumpkin puree, eggs, pumpkin pie spice and vanilla. Lightly coat an 9x13 baking dish with nonstick spray. Place a layer of bread cubes evenly into the baking dish. Pour half of the pumpkin puree mixture evenly over the top. Spread cream cheese filling in an even layer. Top with remaining bread cubes and pumpkin puree mixture to completely cover the filling. Cover and place in the refrigerator for at least 2 hours or overnight. Preheat oven to 350 degrees F. To make the crumb topping, combine flour, sugar and cinnamon in a small bowl. Add cold butter and toss to coat, using your fingers to work the butter into the dry ingredients until it resembles coarse crumbs. Sprinkle the crumb topping evenly over the bread cubes. Place into oven and bake for 35-45 minutes, or until golden brown. Serve immediately, sprinkled with pecans if desired.

• • •

Yogurt Parfaits with Pumpkin Maple Pecan Granola Original Recipe: http://minimalistbaker.com/pumpkin-maple-pecan-granola/ INGREDIENTS: 3 cups rolled oats 1 ¼ cup raw pecans ⅓ cup raw sunflower seeds

3 Tbsp sugar ¼ tsp sea salt ¾ tsp pumpkin pie spice

¼ cup coconut oil ⅓ cup maple syrup ⅓ cup pumpkin puree

INSTRUCTIONS: Parfait Layer granola with homemade Greek yogurt and bananas for this week’s breakfasts. INSTRUCTIONS: Granola Preheat oven to 340* F. Mix the oats, nuts, seeds, spices, sugar, and salt together in a large bowl. In a small saucepan over medium-low heat, warm the coconut oil, maple syrup and pumpkin puree and whisk. Pour over the dry ingredients and quickly mix with a wooden spoon. Spread the mixture evenly onto two baking sheets (or bake in two batches) and bake for 23-33 minutes, stirring a bit near the halfway point. If you prefer chunkier granola, don’t stir as it breaks up the clusters. Instead, just rotate the pans at the halfway point to ensure even cooking. Once the granola is golden brown (usually about 25 minutes), remove from oven and let cool completely. It will crisp up as it cools. Transfer to an airtight container. Should keep for a couple weeks.

• • •

http://damndelicious.net/2014/09/15/baked-pumpkin-cream-cheese-french-toast/�

http://minimalistbaker.com/pumpkin-maple-pecan-granola/�



breakfast RECIPES: week 2

Gingerbread Pancakes Original Recipe: http://livesimply.me/2013/11/04/gingerbread-pancakes-sauteed-pears/ INGREDIENTS: Pancakes 2 cups whole wheat flour 2 tsp ground cinnamon 1 tsp ground ginger 1 ½ tsp baking soda

2 tsp baking powder ¼ tsp salt 1 cup homemade yogurt

1 Tbsp molasses 2 Tbsp melted butter 3 Tbsp honey 2 eggs, beaten

INSTRUCTIONS The night before, combine the flour, milk and yogurt in a bowl. Cover and let sit overnight. In the morning, combine the dry ingredients together: cinnamon, ginger, nutmeg, baking powder, baking soda, and salt. In a small bowl, beat the remaining wet ingredients together: molasses, eggs, honey, and melted butter. Add all the ingredients to the milk, yogurt, and flour mixture. Whisk together. Heat up the griddle. Once ready, grease the griddle with a bit of butter and cook the pancakes until bubbly. Then flip and cook for a couple more minutes. Serve the pancakes warm with a big dollop of butter and your choice of honey or maple syrup.

• • •

Easy Baked Oatmeal Original Recipe: http://dontwastethecrumbs.com/2014/07/turn-plain-cooked-oatmeal-into-delicious-baked-oatmeal-16-recipes/ INGREDIENTS: 1½ cups leftover soaked oatmeal, already cooked 1 egg 1 tsp baking powder

¼ tsp salt (if the original oatmeal wasn't salted) ¼ cup butter or coconut oil, melted 1 banana, mashed

2 tsp vanilla extract 1½ tsp cinnamon 2-4 Tbsp milk (optional) flavors (see notes below)

INSTRUCTIONS Preheat oven to 350F. Mash banana in a bowl and add cooked oatmeal. Add remaining ingredients and mix well. Add milk 1 Tbsp at a time if mixture is too thick to stir. Pour into a greased 8x8 or 9x9 baking pan and bake for 40-50 minutes, until golden brown on top. Serve with fresh fruit and a drizzle of honey or maple syrup, if desired. NOTES: Check out the link above for 21 flavor ideas!

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Breakfast Quesadillas Original Recipe: http://cookieandkate.com/2014/breakfast-quesadillas-with-scrambled-eggs-spinach-and-black-beans/ INGREDIENTS: Quesadillas (single) 2 eggs 1 cup spinach, roughly chopped ¼ cup cooked black beans

1 medium whole grain tortilla ½ cup shredded cheese, divided

Hot sauce, like Cholula Sea salt

INGREDIENTS: Guacamole (enough for 2-4 quesadillas) 1 large avocado, diced 1 Tbsp fresh lime juice (about 1 small lime, juiced) 2 Tbsp finely chopped white onion

3 packed Tbsp fresh cilantro 1 small garlic clove, pressed or minced

½ tsp ground coriander ⅛ tsp sea salt

INSTRUCTIONS To make the guacamole: Combine the guacamole ingredients in a small bowl. Mash with a fork until the mixture is well combined and mostly smooth. Set aside. To prepare the eggs: Scramble the eggs in a small bowl. Season with a couple dashes of hot sauce and a dash of salt. To cook the eggs: Heat 1 teaspoon of olive oil in a medium-sized skillet (either well-seasoned cast iron or nonstick) over medium heat until shimmering. Add the chopped spinach and cook, stirring often, until wilted, about 1 to 2 minutes. Add the black beans to the skillet. Pour in the scrambled eggs and cook, stirring often, until the eggs are just set, about 1 to 3 minutes. Transfer the mixture to a bowl to pause the cooking process (the eggs will finish cooking in the quesadilla). To cook the quesadilla (if desired, you can cook two quesadillas at once): In a large skillet (preferably cast iron, but nonstick also works), warm the tortilla over medium heat, flipping occasionally. Once the pan and tortilla are warm, sprinkle one half of the quesadilla with ¼ cup cheese. Top the cheese with scrambled eggs, then top the scrambled eggs with almost ¼ cup cheese, reserving about 1 tablespoon of cheese for later. Press the empty tortilla halve over the toppings. Let the bottom side of the quesadilla cook for a minute, then carefully flip the quesadilla with a spatula. Immediately sprinkle the remaining tablespoon of cheese over the hot side of the quesadilla and let it melt as the other side cooks for a couple of minutes. Flip the quesadilla again, and let the cheese sizzle into the quesadilla for a couple of minutes. Use the spatula to get underneath the melty cheese side and flip again. Cook that side for a couple more minutes if necessary, until both sides are a nice, crisp golden brown. Transfer the quesadilla to a cutting board to cool for a few minutes, then slice each quesadilla into 2 slices using a pizza cutter or a very sharp knife. Serve with guacamole.

• • •

http://cookieandkate.com/2014/breakfast-quesadillas-with-scrambled-eggs-spinach-and-black-beans/�





lunch RECIPES: week 1

Carrot and Cheddar Sandwich Original Recipe: http://thenourishinghome.com/2012/04/carrot-cheddar-sandwich/ INGREDIENTS 1 medium carrot, grated 2 oz cheddar cheese, shredded

1-2 tsp mayo Lettuce and sliced tomato

Leftover fluffy dinner rolls

INSTRUCTIONS Toast bread. Grate carrot and cheese and transfer to a small bowl. Add in mayo (or substitute with whole milk yogurt) and mix well to combine. Top the toasted bread with the carrot-cheddar sandwich filling. Add lettuce and tomato, if desired. Serve with fresh pineapple chunks.

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Egg Salad Sandwich Original Recipe: http://www.thekitchn.com/how-to-make-classic-egg-salad-cooking-lessons-from-the-kitchn-187405 INGREDIENTS: 6 hard boiled eggs, peeled ⅓ cup celery, diced

¼ cup mayo Pinch of salt

Fresh ground pepper Leftover fluffy dinner rolls

INSTRUCTIONS Chops eggs and add to a medium bowl. Combine all ingredients and mix gently. Taste and add more mayo, salt or pepper as desired. Spread on dinner rolls that have been split open.

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Italian Pasta Salad Original Recipe: http://dontwastethecrumbs.com/2012/09/yummy-recipe-italian-pasta-salad-pasta-salad-dressing/ INGREDIENTS: 1 lb pasta ½ Tbsp garlic powder ½ Tbsp onion powder ½ Tbsp sugar 1 Tbsp dried oregano

½ Tbsp dried parsley 1 Tbsp salt ½ tsp black pepper ¼ tsp dried thyme

½ tsp dried basil 2 Tbsp water 1 cup vinegar 1 ½ cups olive oil

INSTRUCTIONS Prepare pasta according to the directions on the box. Drain when done. Combine remaining ingredients in a jar or container capable of holding at least 2½ cups. Cover and shake well. Pour 1 cup over warm pasta and mix well. Add additional dressing to taste, as desired.

• • •

http://thenourishinghome.com/2012/04/carrot-cheddar-sandwich/�

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http://dontwastethecrumbs.com/2012/09/yummy-recipe-italian-pasta-salad-pasta-salad-dressing/�



lunch RECIPES: week 2

Ranch Pasta Salad Original Recipe: http://allrecipes.com/recipe/bacon-ranch-pasta-salad/ INGREDIENTS: Pasta Salad 16 oz whole wheat rotini ¼ tsp garlic powder ½ tsp garlic pepper

1 large tomato, chopped 1 cup chopped broccoli ½ cup milk, or as needed ¾ cup chopped, seeded cucumber

1 4.25 oz can sliced black olives 1 cup cheddar cheese, shredded Ranch Dressing (prepared in Week 1)

INSTRUCTIONS Bring a large pot of lightly salted water to a boil; cook rotini at a boil until tender yet firm to the bite, about 8 minutes; drain. In a large bowl, mix ranch dressing mix, garlic powder, and garlic pepper. Stir in milk until smooth. Place rotini, tomato, broccoli, cucumber, black olives and cheese in bowl and toss to coat with dressing. Cover and chill at least 1 hour in the refrigerator. Toss with additional milk if the salad seems a little dry.

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Healthy Homemade Hot Pockets Original Recipe: http://dontwastethecrumbs.com/2014/07/recipe-healthy-homemade-hot-pockets/ INGREDIENTS: Pizza dough from week 1 Pizza sauce from week 1 4 oz shredded cheese

Toppings as desired INSTRUCTIONS Preheat oven to 450F. Divide the pizza dough into six equal portions. Working with one small piece of dough at a time, roll or pat it out into a rectangle that's approximately 3"x6". (The measurement doesn't have to be exact). Measure 2-3 Tbsp of sauce onto one side of the rectangle, leaving a ¾" gap around the edges. Sprinkle on shredded cheese and remaining toppings, taking care not to overfill. Gently fold over the empty dough over the toppings and pinch the top and bottom together to form a seal. Cut a small slit on the top to allow air to escape during baking. Repeat with the remaining pieces of dough. Bake on a pizza stone, or on a cookie sheet for 17-22 minutes, or until the crust is golden brown. Allow to cool slightly before enjoying.

• • •

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http://dontwastethecrumbs.com/2014/07/recipe-healthy-homemade-hot-pockets/�



Bean Burritos Original Recipe: http://livesimply.me/2014/09/12/freezer-bean-burritos-real-food-style/ INGREDIENTS: Pinto Beans 2 cups dry pinto beans 5-6 cups water

1 bay leaf 3 whole garlic cloves

Pinch salt

INGREDIENTS: Burritos 3 cups cooked pinto beans 1 tsp ground cumin 1 tsp chili powder

1 tsp salt ½ tsp garlic powder

12 tortillas 1-2 cups shredded cheddar cheese

INSTRUCTIONS Soak the beans overnight (8-12 hours) in plain water. Drain the beans. In a large soup pot add the soaked beans, water, bay leaf, whole garlic cloves, and salt. Bring the beans to a boil, then reduce and simmer until soft (1-2 hours). Once the beans are soft, drain the beans retaining ¼ - ½ cup of water to use for pureeing the beans. You may not need all of this water. Use an immersion blender to puree the beans, adding water as needed, making refried beans. Mix the cumin, chili powder, salt, and garlic powder into the refried beans. Add 2 tablespoons of bean filling and cheese to each burrito. Then, roll the burritos. You may have an extra cup of filling. Freeze the extra or enjoy as a snack.

• • •

http://livesimply.me/2014/09/12/freezer-bean-burritos-real-food-style/�





staple RECIPES

Apple Cider Vinegar Original Recipe: http://dontwastethecrumbs.com/2014/10/diy-homemade-apple-cider-vinegar-using-peels-and-cores/ INGREDIENTS Apple peels and/or cores Water 2 - 2 ½ Tbsp sugar INSTRUCTIONS Place apple peels, cores and/or any browning or discolored flesh in a quart-sized glass jar, filling no more than 3/4 full. There needs to be enough room for the apples to expand after absorbing liquid, and room for the apples to be completely submerged. Add 2 Tbsp of sugar and 2 cups of filtered water to the jar so that the apples should be completely submerged in water. If they are not, you can add an additional 1/2 Tbsp of sugar and 1/2 cup of water. This is important, as mold can grow on any portions of apples that are not submerged and ruin your batch of vinegar. If necessary, you can add a lid of another jar with weights on top to keep the apples submerged. Stir the apples, sugar and water and cover with a coffee filter. Secure with a canning band, or a rubber band. Allow apples to sit in a warm, dark place for 2 weeks. Strain out the apples and compost (or feed them to your dog or whatever… just don’t throw them away!). Cover the apple cider vinegar again with a coffee filter and canning band and allow to continue to sit. Taste the vinegar once a week until it’s your liking.

• • •

Brown Sugar INGREDIENTS 1 cup white sugar 2 Tbsp molasses INSTRUCTIONS Combine ingredients together and mix well. Makes 1 cup.

• • •

http://dontwastethecrumbs.com/2014/10/diy-homemade-apple-cider-vinegar-using-peels-and-cores/�



Chili Verde Salsa Original Recipe: http://dontwastethecrumbs.com/2014/10/recipe-chicken-spinach-enchiladas-with-creamy-salsa-verde-sauce/ INGREDIENTS 1 lb tomatillos, husked, rinsed very well and halved 2 jalapenos, halved and de-seeded 1 garlic clove, halved

1 small white onion, quartered 1-2 Tbsp olive oil salt & pepper ¼ cup fresh cilantro, chopped

½ - 1 tsp salt ¾ tsp granulated sugar (optional) up to ½ cup water

INSTRUCTIONS Preheat oven to 400F. On a large baking sheet lined with aluminum foil, combine tomatillos, jalapenos, garlic and white onion. Drizzle with olive oil and season and pepper. Roast in the oven for 45 minutes, or until the vegetables are just beginning to blister. Allow to cool to room temperature. Combine vegetables and cilantro in a blender. Pulse until vegetables are roughly chopped. Taste and season with additional salt and sugar as needed. This salsa is very thick freshly made, and thickens in the refrigerator as well. I suggest thinning with ¼ cup of water immediately. Then, thin as desired using additional water.

• • •

Creamy Cauliflower Sauce Original Recipe: http://dontwastethecrumbs.com/2014/01/creamy-cauliflower-sauce/ INGREDIENTS ½ head of cauliflower

INSTRUCTIONS Fill a large pot with water and bring to a boil. Meanwhile, chop the cauliflower into quarters. Chop off the florets and cut the stems into approximately 1" pieces so that the cauliflower cooks uniformly. Place chopped cauliflower into a steaming basket and steam for 5-10 minutes, until the stems can be easily poked through with a fork. Remove cauliflower from the basket, and place in a blender or food processor. Puree the cauliflower until it is smooth, adding water only if necessary. Divide into one cup portions and freeze if not using immediately. If you don't have a steaming basket, you add the chopped cauliflower directly to the boiling water and cook for 3-6 minutes until the stems are tender. An immersion blender is another option for pureeing the cauliflower as well.

• • •



http://dontwastethecrumbs.com/2014/01/creamy-cauliflower-sauce/�



Dried Beans From Scratch Original Recipe: http://dontwastethecrumbs.com/2014/10/how-to-soak-and-cook-beans-from-scratch/ INGREDIENTS 1 lb dry beans Water

3-5 Tbsp whey or lemon juice (if making black beans)

INSTRUCTIONS Place beans in a colander and rinse well. Remove any whole or partial beans that are significantly discolored. You also want to check for pebbles and clumps of dirt. Measure beans into a large stock pot. Add 4 cups of water for every 1 cup of beans. One pound of dry beans yields 3-5 cups, depending on the beans, so you'll need approximately 3-5 quarts of water. If you're making black beans, add 1 Tbsp whey or lemon juice for each cup of dry beans. Allow the beans to sit undisturbed for at least 8 hours, or up to 24. After soaking, strain beans into the colander and rinse very, very well with cold water. Return the beans to the stock pot and add the same amount of water you originally used, plus an extra cup for each cup of beans. Place the beans on the stove top and bring the water just to a boil. Turn off the heat and cover the beans. Allow the beans to sit undisturbed, for 2-8 hours. Strain beans into the colander and again, rinse very, very well with cold water. Return the beans to the stock pot and cover with water so that the water line is at least 2" above the beans. Bring the beans to a very low simmer and allow them to cook until desired tenderness. For partially-cooked beans, this will take anywhere from 45-90 minutes. For fully-cooked beans, this will take anywhere from 45 minutes to 2 hours. Periodically check the beans for doneness and add more water as needed to ensure the beans do not dry out while cooking. Season with salt and pepper to taste when the beans are almost done. Drain and allow the beans to cool before storing.

• • •

Homemade Chicken Stock Original Recipe: http://dontwastethecrumbs.com/2014/07/recipe-homemade-chicken-stock-in-a-slow-cooker/ INGREDIENTS carcass, spine, skin, innards and bones from 2 whole chickens 2 Tbsp apple cider vinegar

4 quarts filtered water 1 onion, quartered (optional) 2 carrots, quartered (optional)

3 celery ribs, chopped (optional) 1 bunch parsley (optional)

INSTRUCTIONS Combine all the ingredients, except parsley, in a slow cooker. Cook on low for a full 24 hours. 10 minutes before finishing the stock, add parsley (if using). Turn off slow cooker and skim any particles that have floated to the top. Allow to cool. Strain chicken parts and store in a freezer-safe bag for future stock. Discard vegetables. Chicken stock can be stored in the fridge for up to 5 days, or in the freezer for several months. Recipe can be made with only one chicken; simply halve the rest of the ingredients. Recipe can be used for beef stock, substituting beef bones for chicken bones.

• • •

http://dontwastethecrumbs.com/2014/10/how-to-soak-and-cook-beans-from-scratch/�

http://dontwastethecrumbs.com/2014/07/recipe-homemade-chicken-stock-in-a-slow-cooker/�



Homemade Greek Yogurt and Whey Original Recipe: http://dontwastethecrumbs.com/2013/10/transforming-ordinary-yogurt-into-homemade-greek-yogurt-and-whey/ SUPPLIES Homemade yogurt Fine mesh strainer Cheesecloth INSTRUCTIONS Hang your strainer over a bowl and line the strainer with the cheesecloth (if using). Scoop as much yogurt into the strainer as the strainer will hold. Unless your strainer is miniature-sized, you’ll end up scooping 1-2 cups. Allow the whey to strain – undisturbed – for at least two hours. This can be done at room temperature or in the refrigerator. For extremely thick yogurt, allow to strain in the refrigerator for 24-48 hours. (You may want to cover the yogurt with a small cloth napkin or towel if you’re going for longer than a few hours.) The resulting yogurt will be thick like Greek yogurt.

• • •

Homemade Ranch Dressing Original Recipe: http://dontwastethecrumbs.com/2012/08/why-i-couldnt-buy-ranch-dressing-recipe/ INGREDIENTS: Dry Ranch Mix 2½ Tbsp dried parsley 3 tsp dried dill 3 tsp garlic powder

3 tsp onion powder 1½ tsp dried basil

1½ tsp pepper ½ tsp salt, or to taste

INGREDIENTS: Dressing ½ cup homemade Greek yogurt ½ cup sour cream 2 tsp lemon juice INSTRUCTIONS Combine all ingredients in a glass jar (or bowl) and mix well. To make dressing, combine 1 Tbsp of dry mix with wet dressing ingredients.

• • •

Pumpkin Pie Spice INGREDIENTS ½ tsp ground cinnamon ⅛ tsp ground nutmeg

¼ tsp ground ginger ¼ tsp ground allspice

INSTRUCTIONS Combine ingredients together and mix well. Makes 1 tsp.

• • •

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Simple Homemade Yogurt Original Recipe: http://dontwastethecrumbs.com/2013/11/making-homemade-yogurt-a-simpler-method/ INGREDIENTS 1 gallon of whole milk

1 ¼ cups whole yogurt

SUPPLIES Heating pad Towels

5 clean quart jars 1-2 stock pots

INSTRUCTIONS Pour one gallon of milk into a large pot. Heat milk on medium high heat until the milk reads 160 degrees on a thermometer and then remove from heat Meanwhile, line the counter with a folded towel and heating pad turned on low. Line four clean quart glass jars up on the heating pad. Measure ¼ cup of yogurt into each glass jar. When milk has cooled to 115 degrees, ladle into glass jars and stir well to combine. Cover the jars with a towel and then inverted stock pot, creating an incubation station. Allow yogurt to culture for a full 24 hours before moving the jars to the fridge to cool.

• • •

Taco Seasoning Original Recipe: http://allrecipes.com/recipe/taco-seasoning-i/ INGREDIENTS 1 Tbsp chili powder ¼ tsp garlic powder ¼ tsp onion powder

¼ tsp crushed red pepper flakes ¼ tsp dried oregano ½ tsp paprika

1 ½ tsp ground cumin 1 tsp salt 1 tsp black pepper

INSTRUCTIONS Combine all ingredients in a jar and shake well to mix. Makes approximately 2 Tbsp.

• • •

http://dontwastethecrumbs.com/2013/11/making-homemade-yogurt-a-simpler-method/�

http://allrecipes.com/recipe/taco-seasoning-i/�





highlights 14-Day Sample: community meals

When combined with a side salad or fresh bread, certain meals throughout the meal plan are ideal for serving guests or bringing to a pot-luck. In this sample menu, the following meals are ideal for community meals:

Breakfast: o Overnight Baked Pumpkin Cream Cheese French Toast o Gingerbread Pancakes

Lunch: o Italian Pasta Salad (lunch)

Dinner: o Acorn Squash Stuffed with Autumn Rice Pilaf o Tortilla Soup o Fajita-Style Quesadillas with Spanish Rice and Refried Beans o Black Bean Burgers

Be sure to adjust your shopping lists and/or prep lists accordingly to account for the extra ingredients needed when feeding additional people (i.e. extra squash or a double batch of tortillas).



highlights 14-Day Sample: freezer meals

The premise behind freezer meals is to make extras while you're already in the kitchen, and then freezing them for later when you're short on time. For this sample menu, the following are ideal for making extras of to help out during an exceptionally busy night:

Full Meals: o Chicken & Spinach Enchiladas with Creamy Salsa Verde Sauce o Tortilla Soup o Creamy Tomato & Spinach Pasta

Ingredients: o Homemade Flour Tortillas o Black Beans o Garbanzo Beans o Pinto Beans o Wilted Greens o Spanish Rice

•••

While not freezing meals specifically, it is always helpful to have spice mixes available when you need them. If you're able to, make a full batch of the dry Italian dressing and the dry ranch dressing mixes. Store each separately in a glass jar with a lid, and label appropriately. Then use the dry mixes for salad dressing, marinades or vegetable seasonings as needed.



highlights 14-Day Sample: more saving tips

1 Stock up. When you find squash for 75¢ per pound or less, buy extra (as the budget permits). Roast, then puree the flesh and freeze in ice cube trays. Store in a freezer-safe bag and you will have pureed squash available year-round for soups, baked goods and side dishes. Tip: The average ice cube is 2 tablespoons.

o 2 ice cubes = ¼ cup o 2 ½ cubes = ⅓ cup o 4 ice cubes = ½ cup o 5 ice cubes = ⅔ cup

2 Substitute. Spinach, baby kale and even some chards are interchangeable in nearly every recipe this month. Pay attention to prices when you shop and choose the vegetable that is the most affordable. Also, leafy greens make excellent freezer meals. If you find a good deal, buy extra (as the budget permits). Bring a pot of salted water to a rolling boil and cook the greens for 3 minutes. Allow to cool, freeze and label. Then use in any recipe calling for cooked greens or serve as a simple veggie side dish.

3 Stretch. Since meats can be expensive, be intentional with how you use them. Freeze leftover small portions - even if it's just ¼ cup - and save for future recipes that call for shredded chicken. If you did this every time you cooked a chicken, you'll have enough shredded chicken for a full meal in just a few weeks!



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