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How about a Nourishing Traditions meal planning thread? - Page 5

post #81 of 143
I've been : here for the past few weeks to get some inspiration. Loved seeing all the different meal plans. At some point if I'm brave enough I'll post one of mine. What ultimately helped me out in keeping things straight (and not forgetting to soak something ahead of time) was working out a meal plan on a spreadsheet. I've got it hung up on my fridge. I get a week at a glance which really helps!
post #82 of 143


Any more ideas and hints? I've got menu plans and other helpful info and spreadsheets posted on my website.
post #83 of 143
Hey great website, Kerryann! I'm going to be studying it more closely when I have time, and will keep you posted if I have any ideas to offer (like curries...we do lots of curries with coconut milk)
post #84 of 143
KerryAnn! I LOVE your website!!! Thank you so much, what a big help it has been. I was sick on Monday, and my husband made the chicken nuggets. He is SO not great in the kitchen, but he followed the recipe and they turned out wonderfully! I also made your recipe for crockpot beef fajitas. I didn't have all the ingredients, so I improvised a bit, but they turned out awesome too. My ds has a soy and egg allergy, so I will definitely be utlizing your recipes for your soy/egg free recipes.
post #85 of 143
Thanks for the compliments, mamas. I needed it since I've been so sick lately and I'm pretty down. After four and a half months of barely being human, everything feels like it's fallen down around my ears, you know?

I'd LOVE some curry recipes. I've never tried curry before, but my best friend RAVES about it, so I've decided I must try it. Problem is, she's five hours away and with my food allergies, going out to eat is impossible once I am able to go visit her. So if someone could give me a TNT recipe I'd give it a whirl.

Thanks!
post #86 of 143
Yea... I love your website too - thank you !!!

I have one dal curry that I really like... right now it's not NT but I think to make it NT you would just need to soak the lentil overnight.

Here it is and if you like it feel free to post it on your website (and don't have to include my name of course

Indian Dal

- saute 1 onion in about 2 Tbl. ghee/butter (in med-size pot)

- Add to pot:
- 3 c. water

- 1 1/3 c. toor dal or red lentils

- 2 diced fresh tomatos (or 8 - 10 oz. diced canned tomatos)

- 1 Tbl. minced fresh ginger

- 1/4 tsp. hot chili powder (ie, like cayenne pepper)

- 1 tsp. ground coriander -
(I grind whole coriander for this... tastes wonderful! )

- 1/2 tsp. tumeric

- 1/2 tsp. salt or 1 1/2 tsp. veg bouillon
(I like Better then Bouillon Org. Veg. brand)

- Simmer covered for 20 - 30 min or until tender.

- In small frying pan, saute
- 2 Tbl. ghee/coconut oil
- add 1 tsp. mustard seeds and cook until they pop
(but be very careful not to burn - as soon as a few pop, take off stove).

- Add the mustard seed mixture to lentils, and also add 10-20 crushed curry leaves and cook 5 minutes more and it's done - Enjoy !

(Note: whole curry leaves look like bay leaves, and can be found in Indian groc.)
post #87 of 143
I'm not sure where I got this recipe from (I was thinking it was from your site actually) which I LOVE, but my family really likes it:
Coconut Chicken Curry (Crock-pot)
2 lbs boneless chicken, cubed
2 cups chickpeas, soaked and cooked according to NT
2 tsp salt
1/2 tsp black pepper
1 tbs curry powder
2 sweet potatoes, peeled and diced
1 medium onion, chopped
1 can coconut milk
1 cup chicken stock
2 tsp. hot sauce, optional
1 14 oz. can diced tomatoes with the juice
1 package (10-14 oz) frozen veggies of your choice

Saute the chicken and onions together in a skillet with a little oil until the onions are soft and the chicken is browned. Add the curry powder and cook for one minute. Scrape into the crock pot. Sprinkle with salt and pepper. Add potatoes, coconut milk, stock, hot sauce, tomatoes, and stir to combine. Cover and cook on low 6-8 hours. About 1/2 an hour before serving, stir in frozen veggies. Serve over cooked rice.
post #88 of 143
Once I fell inlove with Indian and Thai cuisine and their countless varieties of curries, I started experimenting at home with them. They are easily adaptable to TF/NT principles and you can adjust them to suit your taste. The basis of coconut milk, plenty of ghee, stock in the sauce and soaked legumes are already TF/NT friendly....as is all the research of the health benefits of the staple spices in Indian curries (tumeric, cinnamon, chiles, black pepper, cilantro). With a bit of creativity the possibilities are endless....in India each family makes their own unique blend of Garam Masala...just to give you an idea!

My favorites so far (all my recipes are per 2 servings...ofcourse you can easily multiply. Disclaimer: measurements are not exact...I was raised with a chef Dad who taught me to throw a bit of this and that in there...so please adjust to suit!).


Chicken Curry

2 chicken breasts
1 TBLSP lemon juice
1 TBLSP coconut oil
1 TBLSP butter or ghee
1/4 c. diced onions
1 clove garlic
1 tsp. minced jalapeno (take or leave the seeds, depending on your taste)
2 tsp. curry powder
1 tsp. ginger, grated
1 tsp. cinnamon
1/4 c. can diced tomatoes
1/4 c. chicken broth
1/4 c. yogurt or coconut milk
salt and pepper to taste

Cube chicken and marinate for several hours in lemon juice. Pat dry and saute in coconut oil until done. In a seperate pan saute onions and jalapeno in butter for a few minutes, add garlic, ginger and spices and saute another minute. Add chicken to pan and add stock and tomatoes. Stir well (scrape pan to get all the browned onion bits up). If using coconut milk add now as well. Simmer for several minutes. If using yogurt, stir in at the end. Add salt and pepper to taste. Serve with homeade chutney.

Lamb Curry
(Crockpot)

3/4 lb. lamb, chopped
2 TBLSP lemon juice
2 TBLSP butter or ghee
1/4 c. onions
1 tsp. minced jalapeno
1 tsp. ginger, grated
2 cloves garlic
1 TBLSP curry powder
1 tsp cinnamon
1/4 c. can diced tomatoes
1/2 c. beef or lamb stock
1/4 c. yogurt
salt and pepper to taste.

Marinate lamb in lemon juice overnight. Saute onions and jalapeno in 1 TBLSP of the butter, add garlic, ginger and curry powder after a few minutes. Add the other 1 TBLSP of butter. Dry lamb and saute in this mixture until browned. Transfer into a heated crockpot. Add tomatoes and stock. Stew on low for 4 hours. Add cinnamon near end of cooking time. Add salt and pepper (I usually add more curry powder as well) to tsate. Stir in yogurt when done.

Thai Coconut Vegetable Curry

2 cups assorted vegetables (I like carrots, green beans, sweet potatoes, zuchinni and peas together), chopped into nearly equal sized peices
1 TBLSP each coconut oil and butter
1/4 c. onion, diced
1 tsp. jalapeno, minced
2 tsp. ginger, grated
2 cloves garlic, minced
1 c. coconut milk
1 TBLSP lime juice and 1 tsp lime rind
1/4 c. cilantro, chopped
2 tsp. Rapadura (optional) (I realized Thai curries are delicious in restaraunts because they sweeten them...bummer)

Saute onions in butter and coconut oil for a few minutes. Add jalapeno, garlic and ginger. Saute another minute. Add vegetables and saute on low for a few minute until crisp-tender. Add coconut milk, lime juice and lime rind. Simmer for 10 minutes or so until coconut milk is reduced and vegetables are fairly tender. Add cilantro and cook for a minute or 2 more. Add Rapadura, if desired. Good with rice and chicken or tempeh with peanut sauce...as well as homeade chutney for enzymes!
post #89 of 143
Thank you ladies, I have been lurking on your thread. Let me share my "curried anything" recipe given to me by my punjabi friends:

take your food processor out of the cupboard and put in:
-1 or 2 onions, quartered
-half a head of garlic, peeled
-inch chunk of ginger, peeled
-jalapeno pepper to taste

whiz until it's small, but not soup

heat up butter or coconut oil in a cast iron pan and throw in a tsp of cumin seeds (opt) until they're fragrant, then add the onion mix and saute over medium heat. Stir it occassionally, turn the heat down if it's browning quickly, and cook until the onions reduce and it looks oily again, y'kwim? I find browned onions hard to digest, so I aim for golden ones.

add:
-1 tbsp powdered cumin
-1 tbsp powdered coriander
-1 tbsp powdered garam masala spice mix (or 1/2 tsp each of powdered cloves, cinnamon, ginger)
-1 tsp powdered turmeric
-salt
-tbsp of tomato paste, if it appeals to you

and stir gently as the spices are absorbed and gently cooked into the onion sauce (~4 min), longer if you've added the tomato paste. take it off the heat.

Next is the fun part, add it to whatever you have and want to eat. Here are some ideas:

-soaked and cooked lentils or beans. adjust the seasoning and add a squeeze of lemon juice or some veggies if it's a dal soup, or cook it up to absorb the flavours if it's a drier legume dish.

-any mix of raw veggies, chopped up to whatever size, mixed with the onion paste and cooked in the oven in a covered cassserole dish.

-cook any meat in it and eat as is, or added to soaked rice with stock to make a pilaf

-make more of the onion paste and divide it up into different dishes and slightly tweak their flavours (with fresh cilantro, lemon juice, tamarind paste, coconut milk, etc)

The flavours of the base meats and veggies you use will shine through and you'll have a fabulous feast!! We have our indian feast every friday night
post #90 of 143
I'm new to NT, and I'm slowly adding meat-foods back to my diet. Here's our plan for 12/15 - 12/25. We're out of town next weekend so that made things a little bit tricky. What do you think?

Friday
Dinner: Mujadarrah, Tomato Salad, Yogurt

Evening Prep: Soak Oats, Soak Chickpeas, Soak Seeds, Soak Flour for Pita Bread, Feed and Change Sourdough Pet, Bake Bread, Make Mayonnaise


Saturday

Breakfast: Coddled Eggs with Fresh Herbs, Baked Oatmeal,
Lunch: Roast Beef Sandwiches with Raw Cheddar, Onions, Tomatoes
Dinner: Falafel, Pita Bread, Yogurt, Feta Cheese and

Evening Prep: Soak Oats, Soak Seeds, Soak Rice, Soak Black Beans, Prep Sauerkraut, Feed and Change Sourdough Pet, Boil Eggs and Cool, Soak Flour for Muffins

Sunday
Breakfast: Egg-battered French Toast with Maple Syrup and Yogurt
Lunch: Spinach Soufflé with Red Pepper Sauce, Steamed Carrots, Green Salad with Raw Cider Vinaigrette
Dinner: Sashimi, Pickled Ginger, Miso Soup, Brown Rice

Evening Prep: Start Black Bean Soup in Crock, Make Granola, Slice Veggies for Crudités, Prep Egg Salad, Bake Muffins, Make Spreadable Butter, Feed and Change Sourdough Pet, Check Kraut

Monday
Breakfast: Sweet Potato and Date Muffins, Butter
Lunch: Egg Salad Sandwiches, Crudité Tray
Dinner: Black Bean Soup, Tomato and Cilantro Salad, Corn Tortillas, Sour Cream

Evening Prep: Soak Chickpeas, Soak rice, Soak Lentils, Soak Flour for Bread, Feed and Change Sourdough Pet, Thaw Turkey, Freeze Leftover Black Bean Soup, Check Kraut


Tuesday
Breakfast: Granola, Yoghurt
Lunch: Black Bean Soup, Sour Cream, Green Salad with Raw Cider Vinaigrette
Dinner: Chickpea Curry, Rice, Coconut Milk

Evening Prep: Start Lentil Stew in Crock, Feed and Change Sourdough Starter, Make Vinaigrette, Bake Bread, Soak Flour for Pizza Crust, Make Cranberry Sauce, Freeze Curry, Soak Flour for Pumpkin Pie, Bake Pumpkin for Pie, Feed and Change Sourdough Pet, Check Kraut

Wednesday
Breakfast: Sweet Potato and Date Muffins with Butter
Lunch: Egg Salad Sandwiches, Crudité Tray
Dinner: Lentil Stew, Buttered Bread, Green Salad with Walnuts and Raw Cider Vinaigrette

Evening Prep: Make Pizza Crust, Brine Turkey, Make Yogurt, Soak Flour for Pie, Soak for Muffins, Bake Pumpkin Pie, Freeze Lentil Stew, Make Crab Dip, Feed and Change Sourdough Pet, Check Kraut

Thursday
Breakfast: Granola, Yoghurt
Lunch: Lentil Stew, Buttered Bread with Raw Cheese, Green Salad with Raw Cider Vinaigrette
Dinner: Pizza with Olives, Roast Beef, Feta Cheese, Garlic and Chipotle Chilies, Green Salad with Onions and Raw Cider Vinaigrette

Evening Prep: Roast and Carve Turkey, Freeze Carcas, Thaw Vegetable Soup, Bake Sourdough Bread, Bake Muffins, Prep Crudités, Prepare Stuffing, Bake Yams, Prep Mashed Potatoes, Make Gravy, Refrigerate Sourdough Pet, Refrigerate Kraut if Not Already Done

Friday--Out of Town
Breakfast: Granola, Yogurt
Lunch: Vegetable Soup, Buttered Bread with Raw Cheese
Dinner: Dinner Out

Evening Prep: Soak Walnuts

Saturday-Out of Town
Breakfast: Blueberry Muffins with Butter
Lunch: Roast Beef Sandwiches with Raw Cheese, Onions and Tomatoes, Crudité Tray
Dinner: Crab Dip on Crackers, Roast Turkey, Gravy, Pumpkin Pie, Stuffing, Brussel Sprouts with Walnuts, Cranberry Sauce, Mashed Potatoes, Sweet Potatoes, Green Salad with Onions and Raw Cider Vinaigrette

Evening Prep: Soak Oats, Seeds and Nuts, Freeze Turkey Carcass, Plan Meals for Next Week

Sunday-Out of Town
Breakfast: Oatmeal
Lunch: Leftovers
Dinner: Out to Dinner

Evening Prep: NONE

Monday-Back in Town
Breakfast: Blueberry Muffins with Butter
Lunch: Out to Lunch
Dinner: Leftovers

Evening Prep: Make Broth from Turkey Carcass


Tuesday
Breakfast: Yogurt and Granola
Lunch: Turkey Sandwiches with Raw Cheese

GO SHOPPING!
post #91 of 143
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post #92 of 143
Here's our menu for this week. If lunch is omitted, it's leftovers. This is our 'eat cheap and clean out the pantry to save money' week, plus I'm still not able to spend a gob of time in the ktichen, so we've got more non-meat and 'quickie' meals than normal.

Monday
breakfast- cream of amaranth cereal
dinner- hash with venison, potatoes, onions, and tomatoes

Tuesday
breakfast- fried polenta with applesauce
dinner- tamale pie

Wednesday
breakfast- leftovers cream of amaranth
dinner- black bean soup

Thursday
breakfast- sorghum pancakes
dinner- pasta w/ spaghetti sauce

Friday
breakfast- Van's waffles, fruit
lunch- gluten-free pizza
dinner- BBQ pork roast, rice, green beans

Saturday
breakfast- coconut flour muffins
dinner- turkey and gluten-free dressing

Sunday
breakfast- sorghum pancakes
dinner- chili, gluten-free breadsticks
post #93 of 143
subbing
post #94 of 143
This is such a wonderful thread!!

I have copied so much of this information - thank you so much.


The key to anything working for me is organization and meal planning - even if I don't actually follow my meal plan to the letter, knowing I have something tasty within reach takes away a lot of stress.

I'm subscribing to this thread and looking forward to sharing my menus and hearing more about other people's experiences!
post #95 of 143
subbing
post #96 of 143
Here's my curry that I make from time to time. I prefer to use the whole seeds for the spices because I like the crunchy burst of flavor that they add.

Red Lentil Dhal

4 tablespoons butter
2 teaspoons mustard seeds
2 teaspoons fenugreek seeds
2 teaspoons coriander seeds
2 teaspoons cumin seeds
1 medium onion, chopped
1 tablespoon fresh ginger, grated
4 garlic cloves, minced
2 stalks celery, chopped
2 carrots, chopped
2 cups red lentils, soaked overnight and drained
3 cups chicken or beef stock
3 cups canned tomatoes
salt
curry powder

Melt the butter over a low heat in a soup pot. Add the mustard, fenugreek, coriander, and cumin seeds, and sautee the seeds until they smell fragrant. Add the onion and raise the heat to medium-low and sautee until the onion is beginning to get translucent. Add the ginger and garlic and sautee for several more minutes. Then add the celery, carrots, lentils, stock, and tomatoes. Raise the heat to high and bring the mixture to a boil. Then cover and lower the heat as low as it will go. Allow the soup to simmer gently for an hour or until the lentils have melted and the carrots are tender. Then add salt and curry powder to taste.

It's delicious!
post #97 of 143
subbing with a question (that hopefully hasn't been asked already )

Is it possible to follow NT and not eat meat? I seriously cannot see myself ever eating meat - I've had an aversion to it since I was a young girl and the thought of it makes me gag. I'm not trying to be rude, I have no issue with meat-eaters, it's just not for me. thoughts?
post #98 of 143
cgmom - Absolutely! You may want to head over to the Traditional Foods forum as there is much more traffic over there. There are several moms who frequent the TF forum who are either l/o veg (in a TF/NT way) or eat only minimal amounts of meat or fish.
post #99 of 143
YES! our friends are veg too and instead focus on the non-meat aspects--raw dairy, soaking grians and nuts, dips and salad dressings, desserts....NT to me is all about eating food in it's most beneficial state, so no matter what you eat--veggies, grains, snacks, and sweets--can all be done the NT way. good luck to you!
post #100 of 143
Hey Hibou - I would totally be interested in that consulting thing.... you post menus and we'd pay a membership to your services... sounds like a dream job...

I'm also converting slowly to NT and have a raw milk source I just love as well as farm eggs. So recently I have been making my own cream cheese a whey. I have yet to get my husband to stop being creeped out about it. I find the conversion takes time.
I have a buddy in my area and we get together about once a month and try a bunch of recipies. So as part of a meal plannign thread I would love to hear reviews of the recipies you all have tried along the way... any favorite.... any easy to convert to...
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