Meal Plan Part 3

Part 3

Homemade Chicken Tenders & Homemade Fries

I buy good quality chicken breast and cut into smaller hunks.  Dip in almond (or cow) milk, then dip in a mixture of unbleached flour, good salt and pepper.  Bake or fry.  Cut potatoes into fries and bake or fry.  Will probably serve fresh fruit with it.

this is a dairy free meal

Shepard's Pie

Brown  good ground beef or turkey with fresh onion and fresh garlic.  Put in casserole dish.  Add a can of organic tomato sauce. (Or learn to make your own!  Look for food labels with minimal ingredients like whole tomatoes. I used to use campbell's tomato soup in this recipe, but that has so much extra junk in it that I switched to plain tomato sauce.)  Add fresh or frozen organic chopped veggies.  Cover with homemade mashed potatoes.  (we make our mashed tomatoes with good cow milk and real amish butter or grass fed organic butter or we make our own butter from cream.)  Bake for half hour. Salt and pepper to taste.

We take out potatoes for our son and add a butter substitute and almond milk and take the meat mixture out and bake his in a separate casserole dish.

Spinach and Bean Enchiladas with brown rice

Chop fresh, organic spinach leaves in a food processor.  Put them in a large mixing bowl with a can of black beans strained (eden's organic if you can find them), about a cup of corn, fresh shredded good cheddar cheese, a sprinkle of cumin.  Mix together.  Fill whole wheat tortillas with mixture.  Place in casserole dish and cover with good salsa.  Bake until done...

Brown Rice
Real brown rice. Cook in good broth according to package label.  Don't use the minute rice.  I buy Ben's Brown Rice. Takes about 40 minutes to cook. I add green onions, butter, salt, pepper, fresh garlic. Really you can add anything to make it Mexican or spicy. There are no rules.

*this is a meat free meal, to give your body and wallet a break from meat!

Homemade Stroganoff and Mashed Potatoes

Cook good stew meat for a couple of hours in plenty of water in a crock pot or dutch oven or roasting oven.  The more water the better because you need to make broth to use later in the recipe.

After meat is cooked, place in large skillet. Reserve 1 1/2 cups broth from the meat, set aside.  Add remaining broth to skillet with meat. Bring to a boil. Add good ketchup or tomato sauce.  Let boil. Add onions, fresh garlic and fresh (not canned) mushrooms. Let simmer 5-10 minutes.  Add the reserved 1 1/2 cups broth shaken with 3 tbsp of good flour. Pour in skillet and stir well.  Add some heaping scoops of sour cream. Stir.  Serve over noodles with mashed potatoes.

Pork Chop Casserole

Slice potatoes and place in casserole dish. I would grease the bottom with oil (I use refine coconut oil) to prevent sticking.  Melt 2 tbsp butter in saucepan. Add 1 cup of broth and 2-3 tbsp flour.  Stir constantly. Add diced onion and fresh diced mushrooms for flavor.  This makes a nice creamy sauce. Set aside.  Brown good pork chops in oil for a couple of minutes on each side.  Lay them on top of the potatoes in the casserole.  Pour sauce over pork and potatoes.  Bake for an hour. Check meat temps for safety if you'd like.

Ok-there are 5 meals from scratch!  I will post 5 more, soon!  Good luck!  Just think whole ingredients, where did this come from, what is in this before you buy things!

to be continued......