Meal Prep Cookbook For Dummies. Wendy Jo Peterson
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Название: Meal Prep Cookbook For Dummies

Автор: Wendy Jo Peterson

Издательство: John Wiley & Sons Limited

Жанр: Кулинария

Серия:

isbn: 9781119815082

isbn:

СКАЧАТЬ you meet a variety of dietary needs and keep everyone happy. As a dietitian, I work with clients who have varying dietary needs, and the recipes in this book can satisfy their dining requests or preferences.

      The Mediterranean Diet is a plant-forward or plant-focused way of eating. If someone in your family is on a heart-healthy meal plan, these menu options are a great starting point. As one of the authors of the Mediterranean Diet Cookbook For Dummies (Wiley), I naturally gravitate toward creating recipes with Mediterranean flair! If this style of eating speaks to your heart, you’ll find ample recipes with a focus on fruits, vegetables, legumes, extra-virgin olive oil, and seafood here.

       Monday: Serve Mediterranean Quinoa Bowls (Chapter 8).

       Tuesday: Serve Baked Salmon with Capers and Zucchini (Chapter 14) and French bread. Also, transfer the Greek Meatballs in Tomato Sauce from the freezer to the refrigerator for Wednesday.

       Wednesday: Serve Greek Meatballs in Tomato Sauce (Chapter 15) with Simple Salads for All Four Seasons (Chapter 17). Also, transfer the Chicken Cacciatore from the freezer to the refrigerator for Thursday.

       Thursday: Serve Chicken Cacciatore (Chapter 15) with a side dish of pasta.

       Friday: Serve Canned Tuna Niçoise Salad (Chapter 8) and either crusty French bread or grilled-cheese sandwiches (call them panini if you want to feel Mediterranean).

      

To prep for this week, do the following on Sunday:

       Cook the quinoa and refrigerate for Monday.

       Place the salmon on ice in the refrigerator for Tuesday.

       Clean and prep the zucchini and refrigerate for Tuesday.

       Prepare the Greek Meatballs in Tomato Sauce for Wednesday.

       Prepare the Cacciatore for Thursday.

       Prep one of the Simple Salads for All Four Seasons for Wednesday.

       Prep the salad ingredients for Friday.

      

If you’re looking for ideas for breakfast, lunch, or dessert, check out the following:

       Breakfast: Yogurt Parfaits (Chapter 6), Breakfast Quinoa Porridge (Chapter 6), and Greek Yogurt Deviled Eggs (Chapter 6)

       Lunch: Mediterranean White Bean Soup (Chapter 7) and Mediterranean Quinoa Bowls (Chapter 8)

       Dessert: Chocolate Avocado Mousse (Chapter 19), Strawberries with Mascarpone, Basil, and Balsamic (Chapter 19), and Grilled Peaches with Amaretti Cookies (Chapter 19)

      If you’re creating a menu that’s strictly gluten-free, familiarize yourself with the ingredients label. Look for packages that state “gluten free,” which is a labeling term monitored by the Food and Drug Administration (FDA). Areas where gluten can “sneak” into foods include broths, anything with malt or malt extracts, packaged goods, and many other foods.

      

Watch out for cross-contamination. Cross-contamination can occur when a food with gluten is prepped, served, or stored and accidently contaminates a gluten-free food. An example would be cutting bread on a cutting board, and then cutting vegetables on that same cutting board without thoroughly washing it first. Even the smallest amounts of gluten can make some people very sick. When preparing the following meals, be sure to check the nutrition labels yourself, just in case. For more help, check out the Celiac Disease Foundation and their meal plan ideas at https://celiac.org/eat-gluten-free/meal-plans/7-day-meal-plan or pick up Gluten-Free Cooking For Dummies by Danna Korn and Connie Sarros (Wiley).

      Here’s what the week looks like:

       Monday: Serve Carnitas (Chapter 11) and Zesty Cabbage Slaw (Chapter 17).

       Tuesday: Serve Sage-Spiced Chicken and Butternut Squash (Chapter 14) with quinoa.

       Wednesday: Serve Cilantro Shrimp with Spicy Guacamole and Chips (Chapter 16). Also, transfer Hearty Chili with Beans from the freezer to the refrigerator for Thursday.

       Thursday: Serve Hearty Chili with Beans (Chapter 7) and corn chips. Also, transfer the Butter Chicken from the freezer to the refrigerator for Friday.

       Friday: Serve Butter Chicken (Chapter 15), Cilantro Lime Rice (Chapter 17), and Lemony Broccoli (Chapter 17).

      

To prep for this week, do the following on Sunday:

       Bake the pork for Carnitas and refrigerate for Monday.

       Prepare Zesty Cabbage Slaw and refrigerate for Monday.

       Cut up the butternut squash (or buy previously chopped butternut squash) and refrigerate with the defrosted chicken for Tuesday.

       Prepare and freeze Hearty Chili with Beans for Thursday.

       Prepare and freeze Butter Chicken for Friday.

       Prepare and freeze rice for Friday.

       Wash СКАЧАТЬ