Real Lunches, Real Easy! Eguide by 100 Days of Real Food

by Kiran Dodeja SmithOn behalf of

Real Lunches, RealEasy!




6-Week SchoolLunch Meal Plan

Buyer: Tammy Thompson ([email protected])Transaction ID: 1SP94424RD982815J

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Technical NotesReal Lunches, Real Easy!

Copyright © Kiran Dodeja Smith 2013

Created, written and edited by Kiran Dodeja Smith on behalfof 100 Days of Real Food. Design by Kerrie Boys.

All rights are reserved by the author. No part of this eGuidemay be used or reproduced in any matter, whatsoever, with-

out written permission, except in the case of a brief quotationembodied in an article or review.

This information is based solely on the author’s personalexperiences, suggestions and strategies, and all efforts have

been made to portray real facts and numbers. No guaranteesare or will be made regarding your own success.

Research, learn, and make informed decisions basedon your own knowledge and opinions.

Some sections within this e-guide will be marked withan asterisk (*), indicating companies that we are proud to

promote as affiliates. If you purchase a product through anaffiliate link, your cost will be the same but 100 Days of Real

Food will automatically receive a small commission. Yoursupport is greatly appreciated and helps us spread our

message! If for any reason you are not comfortable with this,the information can be searched online.


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Table of ContentsMessage From Lisa Leake..............................................................4Introduction....................................................................................5My Life as Mom ............................................................................7How to Use This Guide ..................................................................9Get Ready for Your “New” Norm ..................................................12But First … Get Yourself Some Tools ..........................................13Pantry Staples to Have on Hand ..................................................16

Week 1Menu ..........................................................................................18Schedule......................................................................................19Shopping List ..............................................................................20Recipes........................................................................................21






Bonus Recipes ............................................................................48Blank Templates ..........................................................................50


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Message From Lisa Leake

s with any aspect of avoiding processed foods – plan-ning ahead is key. And school lunches are no excep-tion. It takes time and effort though to sit down andcome up with a creative – yet realistic – meal planwith a variety of whole foods that will hold up in alunch box and that your child will actually eat!That’s why I was so excited when Kiran came to

me with the idea for this School Lunch E-Guide. We know how busyyoung families are these days – so when it comes to trying to eatright, every little bit of help counts. Plus since Kiran has 4 kids of herown (that are super well-behaved I might add) and runs a tight ship ather house, I knew she was the perfect person for this job.

Getting our kids to eat betterWe hear from blog readers daily who say, “I wish my kids would

eat healthy foods like this” or “There is no way my kid would touchthat salad.” Please know that these things definitely do not happenovernight. Converting a picky eater can take a great deal oftime…many months or even a year (even with my own children).The important thing is to never give up. I rarely leave something offmy kids’ plates because “they don’t like it.” It’s a new day and younever know when someone might change their mind, which is some-thing I have seen happen many, many times (with lots of “typical”kids and even with my own food preferences). So just keep trying dif-ferent foods different ways and serve it up with some very gentle per-sistence and a side of patience. If you stick to it - I think you willeventually find success.

And with that - whether you are just starting your transition toreal food or are a seasoned pro - I want to congratulate you onrecognizing how important your child’s diet is to his or heroverall health.

Wishing you the very best of luck!Lisa Leake - founder,100DaysofRealFood.com

It is up to us asparents to provideour children with avariety of healthy,

whole foods.

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eeding my four kids a healthful diet has always beenimportant to me. As I’ve learned more about what

“healthy” eating really means, this endeavor has becomeincreasingly crucial and, at the same time, even tougher.

As the former editor of a Charlotte-area parentingmagazine, one of my assignments three years ago was to

research school lunches and write an article about the topic. My goal?To visit public and private schools and observe what parents werepacking for their children’s midday meals. I scheduled two days ofvisits and was completely transparent about my purpose. Duringmy research, I chatted with children ages 5 to 12 and observed thecontents of their lunch sacks. I talked with teachers and got theirinput, too.

I would like to say that my findings shocked me, but they werefairly consistent with what I had assumed. If anything, the resultssaddened me because I was lucky to find a fruit, much less a veg-etable, in most meals. Out of hundreds of lunches, apples were justabout the only pieces of fruit I saw. The few vegetables were babycarrots. I uncovered no oranges, no mangos, and certainly nothinggreen.

The private school I visited had an impressive, robust cafeteria withan array of healthy food options. Personally, I could probably eatthere every day, but the children were not flocking to the cafeteria’ssalad bar. The day I dropped in, numerous kids ordered Philly steak-and-cheese sandwiches served atop tater tots. Powerade trumped wa-ters, and pizza and fries appeared to be much more attractive to thestudents than any piece of fresh fruit.

While the findings weren’t unexpected, the moral of the story wasclear: It is our job as parents to provide our kids with healthy “realfood.” Lisa Leake, founder of 100 Days of Real Food, uses this term torefer to foods in their most natural state, and she further defines ithere. On my school visits, I saw so many kids with lunches thatlacked even a single fruit or vegetable. But who’s to say those samechildren wouldn’t have eaten a pear or a few bites of broccoli if

Introduction

FI’m so glad you’rereading this. Iwant to help youscore an A+ inpacking lunches!


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tempted? If they aren't given healthy options in their lunch bag, they aren't even being given a chance.All too often I chat with fellow moms who marvel at the idea of packing real-food lunches but resist them for

three common reasons:1. They say their child(ren) won’t eat them.2. They believe they don’t have the time to

prepare them.3. Most won’t admit it, but they think they lack the know-how or “creativity” to pull them off successfully.

And who can blame them? The marketing of food products makes it excruciatingly difficult to decipherwhat is in an item and to determine if it has any redeeming nutritional value. It’s not always that parentsdon’t want to change up their lunch offerings, it’s often times that we don't know how to.

Lisa and Kiran in the kitchen

IntroductionBuyer: Tammy Thompson ([email protected])Transaction ID: 1SP94424RD982815J

My Life as Mom

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have four kids ages 9 and under, and I pack four lunchesnightly. I’m lucky to work out of my house and prepare myown food at lunchtime each day. As for my husband, he’son his own, thankfully, when it comes to preparing andtaking food to work. His lunch became his duty after wehad baby number two.

A few years ago, I was like many other moms when itcame to preparing the kids’ school lunches. I would pack a

lunchmeat sandwich on store-bought (albeit “whole-wheat”) bread,throw in half a banana and a yogurt, and send my kiddos off toschool. And I guess that type of lunch is not horrible, by any means.Realistically speaking, it’s better than the Philly cheesesteak with tatertots, void of anything “real.” But from a constructive point of view,how much better could it get?

Like many of you, I wanted to learn more. I started doing researchto become more educated on the topic. And with this newfoundknowledge, I made a serious effort to provide my kids better wholegrains and more servings of fruits and veggies. While I have neverbeen a fan of “fruit snacks,” juice, or anything of the sort, I tookthings a step further and decided that if a product contained anyartificial food dyes, it wasn’t going in our grocery cart, let aloneour lunchboxes.

I tried to come up with creative, fun lunches. Often, however, Istruggled at 8 p.m. after putting the kids to bed. I was tired, and thelast thing I wanted to do was pack a lunch that was going to take me20 to 30 minutes to prepare. And I certainly didn’t want to pack fourof them! I got the job done, but I would be lying if I told you I didn’tdread it.

There had to be a better way, I reasoned. It had to be easier to getorganized and have a game plan. Because this was becoming moreand more important to me, I strived to find a solution. It’s easy to seewhy some people resort to buying Lunchables or Uncrustables! Afterworking an entire day, whether remotely, at the office or full time onthe home front (probably harder than any other job), moms are busy

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folks! It doesn’t matter if you have one kid or six, it’s hard to consistently provide healthy meals for your house-hold. I realized that I was not the only one in this predicament, and I also knew there had to be a way to stream-line the process of food preparation and have the best of both worlds. So with a little obsessing (OK, a lot!) anda dash of planning, I got organized and started making school lunch plans that would fulfill my goal of feedingmy kids real food.

If you’ve ever found yourself in a lunch rut, not wanting to think about what to pack, or you’ve found yourselfin the kitchen at night, cursing as you make your way to the pantry to throw together various items for “lunch,”I’m hopeful that this plan can be part of your solution. Rest assured that with a little bit of pre-planning, you re-ally can make those real-food lunches with ease. And in no time at all, it can easily become your “new normal!”

My Life as MomBuyer: Tammy Thompson ([email protected])Transaction ID: 1SP94424RD982815J

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How to Use This Guide

mentioned the word “planning” a good number of times above.Yes, it’s true – planning ahead is the secret to making real-foodlunches so simple.

In the pages that follow, you’ll find six weeks of meal plans.The idea is that you’ll shop for your upcoming week on Fridayor Saturday and prepare foods on Saturday or Sunday. Ofcourse, you can tailor the schedule to fit your needs. If you

work weekends, for example, shop and cook on Monday or Tuesday.Alter the plans to best fit your lifestyle and your family.

Each weekend, you’ll prepare four (or so) items tobe used throughout the week. Some weeks will haverepeat items, but they’ll be spaced out so you don’thave any complainers. Often, when I send a “good”lunch, my kids request that I send it again, usuallyeven the next day. But kids who don’t like repeatswill appreciate the buffer days built into the plan.(After all, no one wants complaints, right? There aretoo many opportunities for that in other areas whenit comes to parenting!) You’ll also find a few weeksin which you will freeze some items to pull out forfuture meals. These are a godsend, in my opinion! Ithink you’ll agree.

Each week will have a schedule that illustrates themenu for the week and lists the steps to be com-pleted for each lunch the night before and in the

morning before school. Next, you will find your shopping list for theweek with annotations for which grocery items correspond to whichmeals. (Be sure to check your pantry/refrigerator before heading to thestore to assess what items you may have on hand already.) Finally, youwill find detailed recipes for the week and a page devoted to each daywith full instructions and a picture to give you a visual aid. I would sug-gest reading/skimming each week prior to heading to the grocery store sothat you know what all is included in the case that you already have someitems or want/need to make modifications.

IThese meal plans are

designed for families with twoto three elementary-agedchildren, ideally up to thetween years. Feel free tomake adjustments, such asdoubling recipes, if needed.


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Keep in mind that you may wish to make minor modifications along the way. If your child startsschool at 9:30 a.m., you may want to do more preparation the morning of rather than the night before. Ifyou have a very early start time, you’ll likely want to get as much as possible prepared the night before.The meal plans included in this book are ideal for families with two or maybe three children. I have four

mouths to feed, so I simply double the recipes to ensure that Ihave plenty to go around and maybe even some extras. Extrascan be frozen and pulled out at a later date, or even used for anafter-school snack or breakfast. On a busy night after soccerpractice, nothing is better than knowing you’ve got an extrastash of real food in the freezer you can use for dinner! With alittle extra work up front, you won’t have to resort to servingyour family prepackaged, processed foods that may be quick,but certainly not the answer.

You may look at one of the meals and think, “There’s noway my child will eat this.” Do me a favor – no, do yourself afavor. Try it. Just once. I’ve proven myself wrong in this area inthe past and you may just do the same. You might be certainthat your child will reject a salad for lunch, but the first time I

packed salads for my eldest two, who at the time were 8 and 6, they loved them. My 4-year-old evencame home with a clean lunchbox. I couldn’t believe it. Sometimes you just have to give it a shot andyour kids could surprise you. And don’t forget that a typical child may try a new food up to a dozentimes before she likes it. I’ve witnessed this with my own kids. After numerous attempts, my eldest finallylikes sweet potatoes. Similarly, my 4-year-old is now a fan of cherry tomatoes! Palates evolve if you givethem the chance.

Get Your Kids InvolvedKids love to emulate their elders. They also love to be involved in decisions rather than being told

what to do. This extends to time in the kitchen. In myexperience, kids between the ages of 3 and 5 are com-monly most eager to help with the cooking. Why fightnature? Let them assist. Creating something of their ownor just helping you with your cooking process givesthem confidence; it also increases the chance that theywill enjoy eating the fruits of their labor. Letting yourkids help in the kitchen may result in more of a mess,but I promise it’s worth it in the end. And if you have apicky eater, getting your child involved can be veryhelpful in dealing with the situation.

Whether you’re packing for a preschooler or a tween,take your kids grocery shopping with you. Yes, I knowthat sometimes these outings can be disastrous, but I’vepersonally found that the more you take them, the betterthey behave. We’re at a point where all my kids enjoy (seriously – almost all of the time!) our trips to ourdesired food markets.

Take your weekly shopping list along with you and have the kids choose the type of lettuce theywant. Let them select the nut butter for the week and pick out the pasta to prepare. Would she prefer a

Find a farmers’ marketnear you by visitingwww.localharvest.orgor www.eatwild.com.

Tip From Lisa:“Take your kids to the

farmers’ market and givethem each $1 that they canspend on a produce item

of their choice.”

How to Use This GuideBuyer: Tammy Thompson ([email protected])Transaction ID: 1SP94424RD982815J

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different melon, such as honeydew, instead of the cantaloupe suggested on the menu? No worries; let herpick. Maybe your child will spy a fruit or veggie he has never tried before. Throw it in the cart – this isthe perfect time to try it!

Check out your local farmers’ market for seasonable fruits, vegetables, meats and more. This can makea really fun family outing or be a great bonding experience for just you and your little (or big) one. Sincewe’re on the topic, it’s a good time to bring up an important point: If it’s readily available and it fits intoyour budget, we always suggest buying food that is local and organic. Farmers’ markets are great placesto achieve this goal.

Back in the kitchen, kids also can help out with the weekend preparation. Whether it’s scooping thehummus into the divided container, putting ice into the thermoses or just rolling a wrap, let them see theimportance of preparing good and natural real food. It opens up the conversation as to why you’re takingtime to make the meals, and it engages them. And hopefully they’ll appreciate and enjoy their lunchesthroughout the week that together you have so thoughtfully prepared.

How to Use This GuideBuyer: Tammy Thompson ([email protected])Transaction ID: 1SP94424RD982815J

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Get Ready for Your “New” Norm

f you’re fairly new to preparing and packing real-foodlunches, I again encourage you to stick to the plans asmuch as possible. Sure, there may be some deviations – ifyou can’t find a fruit or vegetable because it’s not in sea-son, for instance, or if your child has a food allergy. Insuch cases, it’s perfectly fine to make changes. But re-member that new habits often take three weeks to takehold. Stay consistent! While your kids may be used to

only getting one fruit in their lunchboxes, their new, real-foodlunches will have more than just the one – and they will grow toexpect it (and probably even like it!).

This book offers six weeks of lunch plans. However, my goal foryou after you’ve run through the six weeks is not to wonder when

the nextversion is coming out. That’snot to say that there won’t be a “Volume II” atsome point, but in the meantime, reuse theseplans!! Use them over and over. Your kids won’tremember what they ate six weeks ago, andeach time you make the meals, it should geteasier and easier as you become more familiarwith them. Get the most bang for your buckand reuse the information being provided. Or,once you have the hang of it, use the system tomake your own additional meal plans that workfor your family. Pages 51-53 feature blank tem-plates you can use to create your own weeklylunch plans.

Reading this guide is a greatfirst step! Maybe you’re a prolunch packer, or perhaps thisis your first step in aiming toget real-food lunches intoyour child’s lunch bag. It’snever too late to start.

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But First ... Get Yourself Some Tools*

acking a solid, healthy lunch is only part of the equation. Having the right tools on handis the key to pulling it all together. I have reviewed lots (and lots!) of items that can behelpful in packing lunches, and I strongly recommend the following products (click onimages and links for information on how to purchase). You’ll also see some showcasedthroughout the upcoming pages.

LunchBotsLunchBots are BPA-free, stainless-steel food containers that are suit-able for packing and sending meals. They are cute and functional, and,frankly, I love them. I have the LunchBots Duo and the insulated con-tainer and use both daily. The colored lids are not dishwasher-safe, butthe non-colored portions are, which makes cleanup a snap (note theydo offer an all stainless model). The one that I use measures 6-by-5-by-1.75 inches and fits perfectly in almost all lunchboxes. The com-pany also offers great thermos-like, insulated containers and smallcondiment containers that come in really handy.

PlanetBoxThe PlanetBox is the crème de la crème when it comes tolunchboxes. One of the most unique lunchboxes available,these are made of a sturdy, high-quality stainless steel thatjust gives a great feel. If you’re looking for a solid, uniquemethod for sending lunches, this one’s for you.

The carry bag that can be purchased along with the box of-fers many compartments, including a pocket for additionalsnacks and napkins and even one for a drink. The bagscome in a variety of fun colors, and kids love the magnetsthat allow them to personalize the boxes to their liking. Don’t be turned off by the price tag.If you’re looking for a box that will last for years to come and that is completely plastic-free, this is aunique alternative with lots of bells and whistles. Two sizes are available; both measure 10-by-7.5 inchesbut have different compartments within.

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Ziploc Divided ContainersZiploc’s take on the bento box is a great, more affordable,everyday product. Sold in packs of two, the BPA-free con-tainers consist of three compartments and a secure-fitting lid.The product claims to be freezer-, microwave- and dish-washer -safe, though precautionary statements for use are in-cluded on the package. Please note that the containers aredisposable and are not intended to last as long as more ex-pensive containers. I used one set that lasted me almost anentire school year, yet another cracked after about five

weeks. Luckily, the investment is small. The size of these containers is 9-by-6-by-2 inches, and eachcompartment is watertight and keeps items separated.This is a favored product of the 100 Days team.

WEXY BagsMore than just biodegradable bags, these eco-friendly,BPA-free and disposable snack bags are designed tochange the image of “healthy” foods for kids. If yourkids are wooed by the oh-so-attractive, child-targetedpackaging on processed foods, these bags are a superalternative. The characters depicted on the bags arefun, have a story behind them, and are appealing tolittle ones. These are ideal for snacks, sandwichesand more, and I have been known to reuse mine time

and again.

neat-osBag the plastic altogether and opt for neat-o’s - nifty reusablebags in various sizes. I love the see-through "window" and zip-per pouch. These even come in gallon sizes and are great forstoring lettuce, produce and so much more. Use code 100daysand save 20% off of your purchase.

Lunchbox LoveBoth my kids and

Lisa’s kids just adore these little cards featuring fun sayings,jokes and trivia questions. They’re a great addition to anylunchbox and a way to let your little(or big!) one know you are thinking of them while they areaway. If you are interested in trying some of these super-cutecards, use the coupon code 100DAYS and get 20% off ofyour purchase.

Packing LunchBuyer: Tammy Thompson ([email protected])Transaction ID: 1SP94424RD982815J

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Silicone Muffin HoldersWho says you need to use these for muffins?! They work great asdividers in the bento boxes and can add some fun color. These aresuitable for storing cut fruits or veggies, trail mixes, power balls, and more.The opportunities are endless, and the kids (and teachers) think they areadorable! They are available in both regular and jumbosize. The jumbo works great in the Ziploc containersbecause they are tall enough to reach the lid.

Smoothie Pop MoldsDon’t go for the Go-Gurt. Instead, make your own smoothie and freeze it in thesemolds. Make a batch ahead of time and have a super snack ready to stick in lunchesor to be eaten after school.

Reusable PouchLisa often does her smoothies in the smoothie pop molds men-tioned above. In the photos in the meal plans, you’ll see smoothies in reusablepouches. My kids love these and so do I. The opportunities are endless. You can dofruit sauces, smoothies, purées and so much more. Photos included are of Squooshipouches and the Little Green Pouch. Interested in trying Squooshi reusable

pouches? Use code 100DAYS and save 20% off of your order.

Reusable NapkinsWhile not a necessity, these are really cute and eco-friendly to boot.They are a simple way to be a little less wasteful.

Cookie CuttersAgain, not a necessity, but these are great for making apple sandwiches or for cuttingfun shapes in regular sandwiches or other foods such as cheese and fruit. If you em-bark on making your own crackers, you can also use these for cute shapes.

Branch Basics (for easy cleanup)Recently, I became familiar with this all-natural, non-toxic cleaner andabsolutely love it. It has SO many uses. You can wash your fruits andvegetables with it, clean out your kids’ lunchboxes, and even cleanyour oven or stove, countertops and more. Another deal: If you wantto try it out, use code 100DRF10 and save 10% on your first purchase.

*Some items in this section may contain affiliate links.Please see page 2 for more details.

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Packing LunchBuyer: Tammy Thompson ([email protected])Transaction ID: 1SP94424RD982815J

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Pantry Staples

While your grocery list will spell out what items you need to prepare your weekly meals,the following items also will be helpful to have on hand.

Baking Items:• Honey – Local and/or organic is preferred if available.• Pure maple syrup – Another good natural sweetener (not to be confused with table syrup).• Vanilla extract – Look for “pure” or make your own.• Coconut oil – I get organic coconut oil at a greatprice from Trader Joe’s.• Cinnamon – Great to spice up your foods, and it’sgenerally tolerated well by kids.• Salt – We use sea salt and I personally like Real Saltand Celtic Salt.

Whole-Grain Products and Cereals:• Whole-wheat sandwich bread – Be sure to readthe ingredients when purchasing. If you want to makeyour own, Deliciously Organic has a great recipe thatis, in my opinion, fail-proof. Or if there is a GreatHarvest Bread nearby, they make a great honeywhole-wheat bread that has only five ingredients. Another option is Ezekiel by Foodfor Life in the freezer section of some grocery stores and also in the bread section ofTrader Joe’s. If you have a bread machine, this is another one totry.

• Whole-wheat pasta – Again, be sure to read the label toensure that only one ingredient (whole durum wheat) is used.For those avoiding gluten, try a brown rice pasta (Trader Joe’salso carries this).

• Quinoa – If your grocery store has a bulk section, this is a greatplace to get just the amount that you need for a great price – usuallyaround a 50% discount as compared with the boxed variety.


http://www.100daysofrealfood.com/2011/08/17/recipe-honey-whole-wheat-sandwich-bread-for-bread-machine/

http://deliciouslyorganic.net/everyday-whole-wheat-bread/

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• Rolled oats – I get mine fromTrader Joe’s (good price) andalso in the bulk section at mylocal health-food store.

• Whole-wheat flour (orwhite whole-wheat flour) –I’ve had greater success in bak-ing using white whole-wheatflour (King Arthur Flour Co.makes this, as does Trader Joe’s).This is a great article on thedifference between the two.

Dairy:• Butter – Beware of margarine (imita-tion butter). Real butter is better! Or-ganic is preferred.

• Milk - Organic is optimal.

Additional Items:• Frozen organic berries – While freshfruits are great to have on hand, thesecan be super handy to throw intosmoothies. I also throw them into plainyogurt sometimes with some vanilla andhoney, or even into oatmeal.• Frozen vegetables – These also areideal for months when certain vegetablesare not in season.• Nuts and seeds – Great for impromptu trail mixes.We use these when making granola and granola bars.Raw nuts are preferred. Tip: If you don’t use theseregularly, stick them in the freezer.

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Pantry Staples

Tip From Lisa:If you can’t find much in the way offresh organic produce, then checkout the frozen section for produceinstead. As the food author MichaelPollan says, “There is nothing wrongand actually a lot right about frozenproduce,” because it is picked andfrozen at the peak of freshness.


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Monday:Apple sandwichSliced cucumber and carrotsHummusGranola bar

Tuesday:Pita pizza with tomato sauce and cheeseAnts on a logOrange slicesDiced cantaloupe

Wednesday:Macaroni and cheese with broccoli and baconGranola barCherry tomatoes and carrotsOrganic string cheese

Thursday:Toasted pita chips with hummusBroccoliOrganic string cheeseApplesauceCantaloupe

Friday:Macaroni and cheese (from Wednesday)Cucumber and carrotsApplesauceGranola bar

Feeling nervous that your child mayneed more than what is recommendedhere? Feel free to add extras orincrease the amounts. Some othergreat add-ins we love include:

• Hard-boiled eggs.• Mixed nuts and/or raisins(homemade trail mix).

• Lara Bars (or make your own).• Additional/other fruitsor vegetables.

• Homemade popcorn.• Applesauce (organicrecommended).

• Figs (try rolling them inunsweetened coconut fora treat).

Week 1 MenuWorried

about keepingapples and/orpears from

turning brown?Find tipshere.


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Week 1 Lunch Plan Schedule

Weekend Before:

Day Lunch Night Before Morning Of

Monday

Tuesday

Wednesday

Thursday

Friday

• Make hummus (option to use store-bought; organic recommended).• Make applesauce (option to use store-bought; organic recommended).• Make granola bars.

• Apple sandwich(how to make an apple sandwich)(made with nut butter)• Sliced cucumberand carrots• Hummus• Granola bar

• Add to divided container:carrots/cucumber, hummus,granola bar.• Add ice and water to waterbottle; place in fridge.

• Make apple sandwichand add to container.

• Pita pizza with tomatosauce and cheese(served cold)• Ants on a log• Orange slices• Diced canteloupe

• Add tomato sauce to top of pita;top with mozzarella cheese. Bakefor about 5 to 8 minutes at 350 F.Let cool and slice; use wax paper ifneeded to stack.• Add cream cheese and raisins tocelery to make ants on a log.• Peel orange; dice cantaloupe.Add all items to divided container.• Add ice and water to water bottle;place in fridge.

• Macaroni and cheesewith broccoli and bacon(optional) mixed in• Granola bar• Cherry tomatoes andcarrots• Organic string cheese

• Place in divided container:granola bar, cherry tomatoes,carrots and string cheese.• Add ice and water to waterbottle; place in fridge.

• Heat mac and cheese andplace in thermos. Add insplash of fresh milk afterheating and mix in prior toplacing in thermos.

• Toasted pita chips withhummus• Broccoli• Organic string cheese• Applesauce• Canteloupe

• Cut pitas into triangles andbake at 325 F for 10 minutes.Let cool. Add desired amountto divided container alongwith broccoli, string cheese,applesauce and canteloupe.• Add ice and water to waterbottle; place in fridge.

• Macaroni and cheese (fromWednesday)• Cucumber and carrots• Applesauce• Granola bar

• Add to divided container:cucumber, carrots, applesauceand granola bar.• Add ice and water to waterbottle; place in fridge.

• Heat mac and cheese andplace in thermos. Add insplash of fresh milk afterheating and mix in prior toplacing in thermos.

Note:If your kids don’t like thecream-cheese version ofants on a log, feel free tosubstitute peanut butter.Make changes on your

shopping list asneeded.


http://www.100daysofrealfood.com/2012/08/21/how-to-make-an-apple-sandwich/

20

Week 1 Shopping List

Produce6-7 medium Apples (M) (3)1 head Broccoli (W)1 large Cantaloupe (T) (Th)2-pound bag Carrots (M) (W) (F)1 package Celery (T)1 pint Cherry tomatoes (W)1 large Cucumber (M) (F)1 head Garlic (1)2 Lemons (1)2 medium Oranges (T)

Meat/Seafood1 package Organic bacon (optional) (3)

Dairy/Eggs2 sticks Butter (3) (4)1 cup Milk (4)8 ounces Mozzarella cheese (T)8 ounces Cheddar cheese (4)8-ounce package Cream cheese (T) (4)1 bag String cheese (F)

Dry/Canned/GrainsTwo 15-ounce cans Chickpeas (1)16 ounces Nut butter or Peanut butter (3) (M)

*sub sunflower seed butter for a nut-free version4 ½ cups Rolled oats (3)8 ounces Tahini (1)8 ounces Tomato sauce (T)1 package of 8 Whole-wheat mini pitas (T) (Th)16 ounces Whole-wheat pasta (4)

Pantry ChecklistBaking soda (3)Cinnamon (2)Cocoa (3)Honey (3)Milk (4)Pepper (4)Sea salt (1) (4)Pure vanilla extract (3)2 cups Whole-wheat flour or whitewhole-wheat flour (3) (4)

Bulk/Miscellaneous½ cup Raisins (T)½ cup Sunflower seeds (3)

M = MondayT = TuesdayW = WednesdayTh = ThursdayF = Friday

1 = Recipe “1” on Recipe page2 = Recipe “2” on Recipe page3 = Recipe “3” on Recipe page4 = Recipe “4” on Recipe page

Shopping List Key


21

Week 1 Recipes

Hummus(Recipe “1” in shopping list)

(adapted from www.pamelasalzman.com)

Ingredients:3 cups canned chickpeas

4 cloves of garlic

½ cup tahini (sesame butter, usually found on

the international aisle)

4 to 5 tablespoons freshly squeezed lemon juice

8 tablespoons chickpea liquid

1 teaspoon plus (to taste) sea salt

Directions:Place all ingredients in a food processor fitted

with the steel blade and process until smooth. A

Vitamix or similar blender will also work fine.

Taste for seasoning and texture. Note: The

hummus will thicken after being refrigerated.

Applesauce(Recipe “2” in shopping list)Ingredients:4 medium-sized apples, peeled,cored and chopped

½ to ¾ cups water(depending on size of apples)Cinnamon to taste

Directions:• Add all ingredients to slow cooker(1- or 2-quart size works best).• Set slow cooker on high and cook

for 3 to 4 hours. Apples should besoft when cooked.• Mash/blend with a fork.


http://www.pamelasalzman.com

22

Week 1 Recipes

Granola Bars(Recipe “3” in shopping list)

(adapted from www.KitchenStewardship.com)

Ingredients:½ cup butter, softened

1 cup natural peanut butter (or other nut butter*)

2/3 cup honey

1 teaspoon vanilla

4 1/2 cups rolled oats

1 1/2 cups white whole-wheat flour

¼ cup cocoa powder

1 teaspoon baking soda

½ cup sunflower seeds

½ cup raisins, nuts or other dried fruit as desired

(optional)

Directions:• Preheat oven to 325 F.• Lightly butter a 9-by-13-inch glass pan.

• In a large mixing bowl, cream butter, peanut

butter, honey and vanilla together.

• Add oats, flour, cocoa powder and baking soda

to bowl; mix until combined.

• Fold in additional ingredients.

• Press mixture into glass pan and bake for 17 to

18 minutes, or until just golden brown on the

edges. **They may not look like they are done,

but you don’t want to over-bake them! Let bars

cool completely in pan before removing. Store at

room temperature for up to 10 days or freeze.

** Be sure to freeze 4+ granola bars for week 2!

* use sunflower seed butter for a nut-free option

Homemade Macaroniand Cheese(Recipe “4” in shopping list)(from www.easyhomemade.net)Ingredients:16-ounce box whole-wheat noodles2 tablespoons butter2 tablespoons whole-wheat flour1 cup milk4 ounces cream cheese¼ teaspoon salt¼ teaspoon black pepper1 cup shredded cheddar cheese

Directions:• Cook pasta according to box.• While pasta cooks, melt butter in a smallsaucepan over medium heat. Stir in flour andcontinue cooking for about 1 minute, stirringoccasionally. Add milk, cream cheese, salt andpepper and whisk until completelyincorporated. Remove from heat and addcheese. Stir well.

• Pour over cooked noodles and mix.• Add in chopped broccoli and cookedand chopped bacon (optional)

*This recipe should provide enough for bothWednesday and Friday lunches.


http://www.easyhomemade.net

http://www.kitchenstewardship.com/ebooks-at-kitchen-stewardship/?ap_id=100days

23

Week 2 Menu

Monday:Burrito with roasted chicken, cheese,

black beans and tomatoesPower ballsBaked sweet potato chunks

Tuesday:Tomato bisqueStrawberriesGranola bar (from week 1)

Wednesday:OatmealPeanut butter celery*BananaBaked sweet potato chunks

Thursday:Tortilla wrap with chicken, spinach,

cheddar cheese and hummusPower ballsSugar snap peas

Friday:Tomato bisque soupCheddar cheese quesadillaStrawberriesSugar snap peas

*sub sunflower seed butter for a nut-free version


24


Weekend Before:


Monday

Tuesday

Wednesday

Thursday

Friday

• Roast chicken in crock pot. • Make power balls.• Make tomato bisque.• Make baked sweet potato fries/chunks (best to do this Tuesday.If you need to prepare earlier, make on Sunday).

• Burrito with roastedchicken, cheese, black beansand tomatoes• Power balls• Baked sweet potato chunks

• Place chicken, cheese andblack beans in tortilla andwrap burrito-style (to beheated in the morning).• Add to divided container:power balls and baked sweetpotato chunks.• Add ice and water to waterbottle; place in fridge.

• Heat burrito. Add dicedtomatos to the inside of theburrito and place in thermosto keep warm.

• Tomato bisque• Stawberries• Granola bar (from Week 1)

• Add to divided container:strawberries and granola bar.• Add ice and water to waterbottle; place in fridge.

• Oatmeal• Peanut butter celery• Banana• Baked sweet potato chunks

• Prepare oatmeal.• Make PB celery and place individed container with bakedsweet potatoes.• Add ice and water to waterbottle; place in fridge.

• Warm oatmeal and placein thermos.• Add banana to lunchbox.

• Heat bisque and place inthermos.

• Tortilla wrap with chicken,spinach, cheddar cheese andhummus• Power balls• Sugar snap peas

• Make wrap.• Add to divided container:wrap, power balls and sugarsnap peas.• Add ice and water to waterbottle; place in fridge.

• Tomato bisque soup• Cheddar cheese quesadilla• Strawberries• Sugar snap peas

• Spread shredded cheeseon tortilla and cook on griddleor in micro.• Add to divided container:quesadilla, strawberries andsugar snap peas.• Add ice and water to waterbottle; place in fridge.

• Heat bisque and place inthermos.


http://www.100daysofrealfood.com/2011/12/14/recipe-oatmeal/

25


ProduceBananas (W)1 Bay leaf (3)1 head Celery (W)4 cloves Garlic (3) (4)2 medium Onion (1) (3)3 sprigs Parsley (3)1 bag or container Spinach (Th)1 pound Strawberries (T) (F)½ - ¾ pound Sugar snap peas (Th) (F)4 medium Sweet potatoes (4)3 sprigs Thyme (3)1-2 medium Tomatoes (M)**If using fresh tomatoes for bisque,add in 5-6 tomatoes here (3)

Meat/Seafood3-4 pounds Chicken (whole) (1)2 slices Ham, bacon or prosciutto (organic or local) (3)

Dairy/Eggs4 tablespoons Butter (3)1-2 8-ounce package(s) Cheddar cheese (M) (Th) (F)1 cup Heavy cream (3)1 container Hummus (Th.)

Dry/Canned/Grains1 can Black beans (M)5 cups Chicken broth/stock (3)

(make your own)1 cup Oatmeal (2)28-ounce can Whole peeled tomatoes (3)**unless using fresh tomatoes

Frozen1 package Ezekiel tortillas (by Food for Life)

Pantry ChecklistCayenne pepper (1)Garlic powder (1)Honey (2)Nut butter/peanut butter (W) (2)* use sunflower seed butter for a nut-free option

Onion powder (1)Paprika (1)Thyme (1)Vanilla extract (2)Whole-wheat flour (5 TBSP) (3)SaltPepper

Bulk/Miscellaneous¼ cup Ground flaxseed (2)2/3 cup Unsweetened coconut flakes (2)



Shopping List Key

If possible,

organic

and/or local

is preferred!


http://www.100daysofrealfood.com/2012/01/24/recipe-overnight-chicken-stock-in-the-crock-pot/

26

Week 2 Recipes

Power Balls/No-Bake Energy Bites(Recipe “2” in shopping list)(Courtesy of www.smashedpeasandcarrots.com)Ingredients:1 cup dry oatmeal (can sub rolled oats)2/3 cup toasted, unsweetened coconut flakes½ cup nut butter or peanut butter(substitute sunflower seed butter for nut-free)¼ cup ground flaxseed(you can grind in a coffee grinder)1/3 cup honey

1 teaspoon pure vanilla extract

Directions:• Stir all ingredients together in a medium bowluntil mixed. Place in refrigerator and chill for anhour.• Once chilled, roll into balls of desired size(I like to make them smaller than a ping pongball, but it’s up to you).• Store in an airtight container for up to one week.

The Best Whole Chickenin a Crock Pot(Recipe “1” in shopping list)(from www.100daysofrealfood.com)

Ingredients:2 teaspoons paprika

1 teaspoon salt

1 teaspoon onion powder

1 teaspoon thyme

½ teaspoon garlic powder

¼ teaspoon cayenne (red) pepper

1 onion

1 large chicken (3 to 4 pounds)

Directions:• Combine the dried spices in a small bowl.

• Loosely chop the onion and place it in the bot-

tom of the slow cooker.• Remove any giblets from the chicken and then

rub the spice mixture all over. You can also put

some of the spices inside the cavity and under the

skin covering the breasts.• Put prepared chicken on top of the onions in the

slow cooker, cover it, and turn it on high. There is

no need to add any liquid.• Cook for 4 to 5 hours on high (or 7 hours on

low), or until the chicken is falling off the bone.


http://www.100daysofrealfood.com/2011/02/25/recipe-the-best-whole-chicken-in-a-crock-pot/

http://smashedpeasandcarrots.com/

27

Week 2 Recipes

Tomato Bisque(Recipe “3” in shopping list)

(from www.100daysofrealfood.com)

Ingredients:4 tablespoons butter

1 onion, diced2 slices bacon, ham or prosciutto, minced

4 cloves garlic5 tablespoons whole-wheat flour

5 cups chicken broth/stock

One 28-ounce can of whole, peeled tomatoes

(with liquid) or about 5 to 6 medium-sized, fresh

tomatoes that have been boiled for 1 minute and

then peeled. Either way they need to be roughly

chopped before using.

3 parsley sprigs3 fresh thyme sprigs

1 bay leaf1 cup heavy cream1 teaspoon salt (or to taste)

Black pepper to taste

Directions:• Heat the butter in a large soup pot over medium-

high heat. Add the diced onion and cook for about

5 to 6 minutes or until it begins to get soft.

• Add the bacon (or other meat) and the garlic

and stir for another minute or two until the meat

gets crisp.• Add the flour and stir vigorously for

2 to 3 minutes.

• Pour in the broth and tomatoes and bring to a

boil while whisking constantly.

• Throw in the herbs and simmer on low heat for

30 minutes.• Remove the herbs and purée the soup either in a

blender (in batches) or with a handheld immersion

blender.• Stir in the desired amount of heavy cream and

salt and pepper to taste.

Baked SweetPotato Fries/Chunks(Recipe “4” in shopping list)Ingredients:2 pounds sweet potatoes2 tablespoons olive oil2 to 3 cloves garlicSalt to taste

Directions:• Scrub sweet potatoes and cut intoFrench-fry-style pieces or chunks.• Combine cut sweet potatoes with

oil and garlic in a large Ziploc bag.Toss to coat.• Place sweet potatoes on a shallow

cooking sheet and salt to taste.• Bake for 40 minutes at 400o F.Remove and stir once or twice duringthe cooking time.

Tortillas(optional)

For those who wish to maketheir own tortillas, this is a wonderfulhomemade version that you can makeahead and freeze. Another version can

be found here. Please note thatthese ingredients are not included

on the shopping list.

To makethis soup

vegetarian omitthe bacon andsub vegetable

broth.


http://deliciouslyorganic.net/whole-wheat-tortillas/

http://www.100daysofrealfood.com/2010/05/26/recipe-whole-wheat-tortillas/

http://www.100daysofrealfood.com/2010/11/12/recipe-tomato-bisque/

28

Monday:Pizza with tomato sauce, cheese, diced

peppers and other select toppingsPlain yogurt with honey and vanillaToothpick skewers of strawberries,

blueberries and banana

Tuesday:Salad with diced carrots,peas and sunflower seedsChicken nuggetsBlueberry muffin

Wednesday:Brown rice topped with black beans, grated

cheese, chopped tomatoes and avocadoFruit salad (sliced bananas, strawberriesand blueberries)

Thursday:Chicken nuggetsOrganic cheese stickBlueberry muffinSlices of green (or other color) pepper

Friday:Pizza “lunchable” – crust, tomato sauce,

shredded cheese, vegetables/toppings of choiceApple slicesCarrot sticks

Feeling nervous that your child mayneed more than what is recommendedhere? Feel free to add extras orincrease the amounts. Some othergreat add-ins we love include:

• Hard-boiled eggs.• Mixed nuts and/or raisins(homemade trail mix).

• Lara Bars (or make your own).• Additional/other fruitsor vegetables.

• Homemade popcorn.• Applesauce (organicrecommended).

• Figs (try rolling them inunsweetened coconut fora treat).

Feelfree to addany other

salad toppingsdesired!

Week 3 Menu


http://www.100daysofrealfood.com/2012/07/01/recipe-homemade-larabars-4-ways-including-nut-free/

29


Weekend Before:


Monday

Tuesday

Wednesday

Thursday

Friday

• Make whole-wheat pizza crust.• Prepare chicken nuggets. Place in freezer.• Make blueberry muffins.

• Pizza with tomato sauce,cheese, diced pepper andother select toppings• Plain yogurt with honeyand vanilla• Toothpick skewers ofstrawberries, blueberries andbanana

• Prepare pizza slice and bake(see recipe)• Skewer strawberries andblueberries; leave room toadd banana in the morning.• Add honey and vanilla toyogurt to taste.• Add to divided container:pizza, fruit skewers, yogurt.• Add ice and water to waterbottle; place in fridge.

• Slice bananas and place onends of pre-skewered fruits(from previous night).

• Salad (choppedromaine/spinach or othergreens) with diced carrots,peas and sunflower seeds• Chicken nuggets• Blueberry muffin

• Chop greens (if needed) andcarrots.• Place in divided container: salad(with greens, carrots, peas), sun-flower seeds, blueberry muffin.Add chicken nuggets to defrostin fridge.• Add ice and water to waterbottle; place in fridge.

• Brown rice topped withblack beans, grated cheese,chopped tomatoes and dicedavocado• Fruit salad (sliced bananas,strawberries and blueberries)

• Make brown rice.• Chop tomatoes anddice avocado.• Add to divided container:chopped tomatoes and dicedavocados, strawberries and blue-berries (cut banana in morning).• Add ice and water to waterbottle; place in fridge.

• Warm brown rice withadded canned black beansand cheese; place in thermos.• Slice bananas and add tofruit salad.

• Chicken nuggets• Organic cheese stick• Blueberry muffin• Slices of green(or other color) pepper

• Slice pepper.• Add to divided container: or-ganic cheese stick, muffin andgreen pepper. Add chickennuggets to defrost in fridge.• Add ice and water to waterbottle; place in fridge.

• Pizza “lunchable” - crust,tomato sauce, shreddedcheese, vegetables/toppingsof choice• Apple slices• Carrot sticks

• Defrost pizza crust in fridge andplace in divided container.• Add to divided container:tomato sauce, shredded cheeseand vegetables/toppings for pizzaand carrots.• Add ice and water to waterbottle; place in fridge.

• Slice apples and add todivided container.

Mixequal partshoney andmustard for afun dippingsauce fornuggets.


30


Produce2 medium Apples (F)1 Avocado (W)6 Bananas (3) (M) (W)1 pint Blueberries (M) (W)1 pound Carrots (T) (F)2 Green peppers (M) (Th) (F)1 head Romaine or spinach (T)1 pound Strawberries (M) (W)1-2 Tomatoes (W)

Meat/Seafood2 pounds Chicken breasts (2)OR chicken breasts (see recipe)

Dairy/Eggs4 Eggs (2) (3)8 ounces Grated cheddar cheese (W)Grated mozzarella cheese (1) (W) (F)1/3 cup Milk (3)1 package Organic cheese sticks (Th)½ cup Parmesan cheese (2)16-ounce container Plain yogurt (M)

Frozen1 bag Frozen blueberries (3) (or 1 cup fresh)1 bag Frozen peas (T)

Dry/Canned/Grains2 teaspoons Active dry yeast (1)1 can Black beans (W)1 package Brown rice (W)¼ cup Flaxseed (3)2 teaspoons Kosher salt (1)2 cups Old-fashioned oats (2)1 cup Sunflower seeds (T)Tomato sauce (1)1 ½ cups Whole-wheat or Panko breadcrumbs (2)1 ¾ cups Whole-wheat pastry flour (3)½ cup Whole-wheat or White whole-wheat flour (2)

Pantry ChecklistBaking powder (3)Cinnamon (3)Cooking oil sprayCoconut oil (3)Garlic powder (2)Honey (3) (M)Olive oilPaprika (2)Pure vanilla extract (M)1 ¾ cups Rolled oats (3)Salt/pepperWhole-wheat flour (3 cups) (1)** Skewers for fruit skewers



Shopping List Key

Some itemsare used in priorweeks. Be sure tocheck your pantrybefore shopping!


31

Week 3 Recipes

Whole-Wheat Pizza Crust(Recipe “1” in shopping list)


Ingredients:1 cup warm water (about 110o F)

2 teaspoons active dry yeast2 teaspoons kosher salt2 tablespoons olive oil3 cups whole-wheat flour

(I use white whole-wheat flour)

Tomato sauceGrated mozzarella cheeseCooking oil sprayOther desired toppings (sausage, mushrooms, vegetables,

Parmesan cheese, pesto, goat cheese, olives, etc.)

Directions:• Drop the yeast into the 1 cup of warm water and let go to

work for a few minutes. It should foam up a little bit. Stir the

salt and olive oil into the yeast mixture.

• Pour the flour and yeast mixture into a food processor with

a dough blade or into a mixer with a dough hook and turn on

the machine. You can mix this by hand if you prefer.

• You should end up with a ball chasing itself around the food

processor. If the dough is too dry, add warm water a teaspoon

at a time; if it’s too wet, add flour 1 teaspoon at a time.

• Remove the ball from your food processor and knead into a

smooth ball. Put a touch of olive oil in a large Ziploc bag OR

a bowl and then place the dough within. If using a bowl,

cover it in plastic wrap.• Place the dough in the fridge for as little as one hour or as

much as overnight. It will rise on its own in the fridge.

• When ready to make the pizza, preheat the oven to 500 F.

Use a rolling pin to roll it out; don’t make it too thin! Put the

flat pizza dough on a baking/cookie sheet that has been

sprayed with cooking oil. Top the dough with tomato sauce,

cheese and other desired toppings. Bake in the oven for 8 to

10 minutes or until crust and cheese are golden brown.

**NOTE: Week 3 has you sending pizza (already made) on

Monday and pizza “lunchable” style (crust separate from

cheese and sauce and toppings) on Friday. When preparing

dough, freeze some for Friday to cook plain crust. Feel free

to double the recipe and freeze the extra dough.

Don’t forget

to add your other

desired pizza

toppings to

Shopping List.


http://www.100daysofrealfood.com/2010/04/01/recipe_homemade_whole_wheat_pizza/

32

Week 3 Recipes

Blueberry Muffins(Recipe “3” in shopping list)

(adapted from Eat Well Live Well)

Ingredients:2 ripe bananas, mashed

1/3 cup milk

¼ cup coconut oil

1/3 cup honey

1 egg

1 ¾ cup whole-wheat pastry flour (wholewheat or white whole wheat will also work)

1 ¾ cup rolled oats

¼ cup flaxseed

3 teaspoons baking powder

1 teaspoon cinnamon

1 cup fresh or frozen blueberries

Directions:• Preheat oven to 350o F. Line muffin pan

with paper cups or silicone liners.

• In a large bowl, combine bananas, milk,

coconut oil, honey and egg.

• Add dry ingredients and mix until well in-

corporated.• Fold in blueberries.• Divide evenly into 12 muffin cups.

• Bake 25 to 28 minutes or until a toothpick

inserted into the middle of one of the

muffins comes out clean.• Cool on a wire rack.

Lunchbox ParmesanChicken Nuggets

(Recipe “2” in shopping list)(Recipe from MOMableshttp://momables.com/)Serves 4-6Prep 10 minutes Total time 25 minutes

Ingredients:2 lbs chicken breasts, cut into 1/2 inch cubes1 cup Panko crumbs3 eggs, beaten¼ cup parmesan cheese½ cup flour½ tsp paprika1 tsp garlic powder½ teaspoon salt½ tsp black pepper

Directions:• Preheat oven to 450 degrees F.• Place flour in a medium dish. In a mediumshallow dish, whisk eggs.In a third shallow dish, combine Pankocrumbs, parmesan cheese, paprika, garlicpowder, salt and black pepper.• Place a wire rack (similar to what you use forcooling cookies) on top of a baking sheet;lightly spray wire rack or brush with olive oil.• Coat chicken pieces with flour, shake off ex-cess, dip in egg, then coat in Panko and season-ing mixture. Turn pieces around to evenly coatwith mixture. Place chicken nuggets on rack.• Repeat process for all chicken nugget pieces.• Bake until chicken is cooked through, about8-10 minutes. Freeze entire batch in freezer-proof container with layers of wax paper in-between.

**NOTE: Nuggets will be used on Tuesdayand Thursday of this week and also onMonday of Week 4. As instructed, freezeentire cooked batch of nuggets and pull outthe night before as needed.


http://momables.com/dap/a/?a=1020

https://www.e-junkie.com/ecom/gb.php?cl=243422&c=ib&aff=206718

33

Monday:Chicken nuggets (from Week 3)Organic string cheesePumpkin muffinPeas

Tuesday:Raisin-bread-with-cream-cheese sandwichApple slicesSmoothie popMix of nuts/seeds/raisins

Wednesday:Veggie lasagna cupsEdamameWoven wheat crackers (similar to Triscuits)

with cheese slicesSliced pear

Thursday:Smoothie popRaisin bread (with or without cream cheese)PeasPear

Friday:Veggie lasagna cupsCherry tomatoesPumpkin muffinsEdamame

Week 4 Menu

Tips onpacking asmoothie


http://www.100daysofrealfood.com/2012/03/19/real-food-tips-4-hints-for-using-freezie-pop-molds/



34


Weekend Before:


Monday

Tuesday

Wednesday

Thursday

Friday

• Make raisin bread. • Make pumpkin muffins. • Make veggie lasagna cups.• Make smoothie and freeze in silicone liners OR send in thermos or reusablepouches.

• Chicken nuggets• Organic cheese slices• Pumpkin muffin• Peas

• Defrost nuggets in fridge.• Add to divided container:string cheese, muffin,frozen peas.• Add ice and water to waterbottle; place in fridge.

• Raisin-bread-with-cream-cheese sandwich• Apple slices• Smoothie pop• Mix of nuts/seeds/raisins

• Add to divided container:raisin-bread-cream-cheesesandwich and mix ofnuts/seeds/raisins.• Add ice and water to waterbottle; place in fridge.

• Veggie lasagna cups• Edamame• Woven wheat crackerswith cheese slices• Sliced pear

• Place in divided container:veggie lasagna cups, edamame,crackers/cheese slices.• Add ice and water to waterbottle; place in fridge.

• Slice pear and add todivided container.

• Place frozen smoothiepop in divided container.If not pre-frozen, blendsmoothie and place inthermos.• Slice apple and add tocontainer.

• Smoothie pop• Raisin bread (with orwithout cream cheese)• Peas• Pear

• Add to divided container:raisin bread (with or withoutcream cheese) and frozenpeas.• Add ice and water to waterbottle; place in fridge.

• Slice pear and add todivided container.• Place frozen smoothie popin divided container. If notpre-frozen, blend smoothieand place in thermos.

• Veggie lasagna cups• Cherry tomatoes• Pumpkin muffin• Edamame

• Add to divided container:veggie lasagna cups, cherrytomatoes, muffin, edamame.• Add ice and water to waterbottle; place in fridge.


35


Produce1 Apple (T)2 Bananas (4)1 pound Carrots (3)1 pint Cherry tomatoes (F)2 cups + Greens/spinach for smoothie pop (3)1-2 Mangos (4) (or frozen)8 ounces Mushrooms (3)3-4 Pears (W) (Th)1 Pineapple (4) (or frozen)1 Yellow squash (3)1 Zucchini (3)

Meat/Seafood½ pound Grass-fed ground beef, ground turkey orchicken breast (see recipe) (3)

Dairy/Eggs1 stick Butter (2)8 ounces Cheese of choice (for slices) (M) (W)8 ounces Cream cheese (T) (Th)1 dozen Eggs (2) (3)1 cup Mozzarella cheese (3)8 ounces Ricotta cheese (3)

Frozen1 bag Frozen (organic) edamame (W) (F)1 bag Frozen peas (Th)

Dry/Canned/Grains1 jar Marinara (3)4-8 ounces Mixed nuts or seeds (T)1 can Pumpkin purée (2)1-2 cups Raisins (1) (T)1 can Tomato paste (3)1½ cups Whole spelt flour (2) (see recipe)1 box Woven wheat crackers (similar to Triscuits) (T)

Pantry ChecklistActive dry yeast (1)Baking powder (2)Baking soda (2)Cinnamon (1)Coconut oil (1)Honey (1) (2)Pumpkin pie spice (2)SaltWhole-wheat flour (1) (3 cups)



Shopping List Key


36

Week 4 Recipes

Raisin Bread(Recipe “1” in shopping list)


Ingredients:3 cups whole-wheat flour(I like to use white whole-wheat flour)

2 teaspoons cinnamon½ teaspoon salt1 cup warm water (approx 110o F)

½ cup oil (I use coconut oil)4 tablespoons honey2 teaspoons active dry yeast1 cup raisins

Directions (with a bread machine):• Follow your bread machine’s directions for mak-

ing a whole-wheat raisin loaf. Lisa notes that she

likes to take it out 10 minutes before the standard

end time for a lighter crust.

Directions (without a bread machine):• Combine flour, cinnamon, salt and yeast in a

large bowl. Mix in warm water, stir to combine,

and let sit for approximately 5 minutes.

• Add oil and honey and stir to combine. Knead

for 5 to 10 minutes and then place in a lightly

oiled bowl. Cover and let sit for 30 or so minutes.

It should double in size.• Punch down and fold in raisins, kneading to en-

sure all are mixed in. Place in a lightly oiled bread

pan and let rise again for approximately 30 min-

utes. Preheat your oven to 350 F during this time.

• Bake for 30 minutes at 350 F.

*** If you prefer, you can purchase Ezekiel

Raisin Bread. Adjust accordingly on your

shopping list.

Pumpkin Muffins(Recipe “2” in shopping list)(from www.100daysofrealfood.com)

Ingredients:1 ½ cups whole spelt flour(OR sub whole-wheat or whitewhole-wheat flour)

1 tablespoon pumpkin pie spice blend1 teaspoon baking soda¼ teaspoon baking powder½ teaspoon salt

2 eggs

½ cup honey

1/3 cup melted butter1 cup pumpkin purée

Directions:• Preheat oven to 350o F. Line a muffinpan with liners and set aside.• Using a whisk or fork, mix togetherthe flour, pumpkin spice, baking soda,baking powder and salt.

• Make a well (hole) in the center of theflour mixture and drop in the eggs,honey and melted butter. Mix togetheruntil well combined. Fold in the pump-kin purée; do not over-mix.• Pour the batter into the muffin pan sothat it’s evenly distributed. Bake untilgolden brown and a toothpick comesout clean, about 18 to 20 minutes.

Store at room temperature or freeze forthe future.


http://www.100daysofrealfood.com/2012/09/25/recipe-whole-spelt-pumpkin-muffins-and-other-spelt-recipes/

http://www.100daysofrealfood.com/2011/05/25/recipe-whole-wheat-cinnamon-raisin-bread-for-bread-machine/

37

Week 4 Recipes

Veggie Lasagna Cups(Recipe “3” in shopping list)

(Adapted from www.momables.com)

Ingredients:½ pound ground grass-fed beef (or turkey),

or cubes of cooked chicken breast(organic and/or local recommended)

1 zucchini, peeled and sliced into¼-inch-thick rounds

1 yellow squash, peeled and sliced into¼-inch-thick rounds

12 slices of mushrooms¼ cup grated carrot½ jar marinara sauce1 tablespoon tomato paste8 ounces ricotta cheese1 cup mozzarella cheese, plus extra for topping

1 large egg, beaten

Directions:• Preheat oven to 325o F. Spray silicone muffin

cups with cooking spray inside your muffin tin.

• Brown ground beef/turkey on stovetop. Drain

grease from pan and set aside. If using cubed

cooked chicken, have that on the side.

• In a medium-size bowl, mix 1 cup mozzarella,

ricotta and egg.• In another medium-size bowl, mix together

pasta sauce, tomato paste and grated carrot.

• In the bottom of each muffin cup, place either a

piece of squash or zucchini round into each cavity.

• Top with a spoonful of sauce, then a spoonful

of meat. Cover with a spoonful of the cheese

mixture.• Place another veggie slice on top; repeat

process.• Once cup is filled, ensure the top layer is the

cheese mixture.• Bake for 20 minutes, then top with additional

shredded cheese and return to oven to cook for an

additional 10 minutes.• Remove from oven and let cool for 10 to 15

minutes.

Beginner’s LuckGreen Smoothie(Recipe “4” in shopping list)(adapted from the 30-Day GreenSmoothie Challenge)

Ingredients:2 cups fresh spinach

2 cups water

1 cup mango (can be frozen or fresh)1 cup pineapple (can be frozen or fresh)2 bananas

Directions:• Blend spinach and water together untilsmooth.• Add remaining fruits and blend again.* Try to use one frozen fruit to make the greensmoothie cold; add ice if you have all fresh fruits.If you are having trouble finding a certain fruitin the recipe, or if you’re allergic, you can replaceit with any other fruit – just make sure you keepthe same measurement.


https://www.e-junkie.com/ecom/gb.php?ii=1248697&c=ib&aff=206718&cl=251231

https://www.e-junkie.com/ecom/gb.php?ii=1248697&c=ib&aff=206718&cl=251231

http://momables.com/dap/a/?a=1020

38

Monday:Peanut-Thai pastaCarrot sticks and peasPear sauceGranola

Tuesday:Grilled cheese sandwichPear sauceSliced cucumbersCarrot quinoa bar

Wednesday:Peanut-Thai pastaCarrot sticksSliced peppersHoney/mustard dipping sauceCheese slices

Thursday:Yogurt parfait (with mixed berries and granola)Carrot quinoa barBanana (half or whole)

Friday:Nut-butter-and-banana sandwichSmoothie/smoothie popPeasApple slices

Week 5 Menu


39


Weekend Before:


Monday

Tuesday

Wednesday

Thursday

Friday

• Make granola. • Make pear sauce.• Make peanut-Thai pasta (Sunday is optimal).• Make carrot quinoa bars.

• Peanut-Thai pasta• Carrot sticks and peas• Pear sauce• Granola

• Add to divided container:Peanut-Thai pasta, carrots andpeas, pear sauce, granola.• Add ice and water to waterbottle; place in fridge.

• Grilled cheese sandwich• Pear sauce• Sliced cucumbers• Carrot quinoa bar

• Early morning starters:make grilled cheese and putin container.• Add to divided container:pear sauce, cucumbers, carrotquinoa bar.• Add ice and water to waterbottle; place in fridge.

• Peanut-Thai pasta• Carrot sticks• Sliced peppers• Honey/mustarddipping sauce• Cheese slices

• Add to divided container:Peanut-Thai pasta, carrots,sliced peppers, cheese slices.• Mix equal parts of honeyand mustard for dipping veg-etables (within a space of thedivided container).• Add ice and water to waterbottle; place in fridge.

• If grilled cheese was notmade last night, or if youwant it hot, prepare it thismorning and place in foil oreven in a thermos.

• Yogurt parfait (with mixedberries, banana and granola)• Carrot quinoa bar• Banana (whole or half)

• Add to thermos (for sizereasons) yogurt; sweetenwith honey.• Add to divided container:mixed berries, granola,carrot quinoa bar.• Add ice and water to waterbottle; place in fridge.

• Add banana to dividedcontainer.

• Nut-butter-and-bananasandwich• Smoothie pop• Peas• Apple slices

• Make smoothie pop usingWeek 4’s recipe.• Add peas to dividedcontainer.• Add ice and water to waterbottle; place in fridge.

• Slice apples and add todivided container.• Add smoothie pop.• Slice banana and makenut-butter-and-bananasandwich; add to dividedcontainer.


40


Produce1-2 Apples (F)3-4 Bananas (Th) (F)1 bunch Basil (3)2 pounds Carrots (4) (M) (W)1 Cucumber (3) (T)1 head Garlic (3)1 Green pepper (W)2 cups Greens (spinach, kale, etc.) (F)4-5 Pears (2)1 Red pepper (W)

Dairy/Eggs1 stick Butter (1)8 ounces Cheese slices (T) (W)1 dozen Eggs (4)32-ounce container Plain yogurt

(whole milk recommended) (4) (Th)

Dry/Canned/Grains1 teaspoon Dark sesame oil (2)½ cup Raisins (4)Mustard (W)½ cup Peanut butter (3)1/3 – ½ cup Quinoa (4)½ cup Chopped walnuts (4)1 cup Raw cashew pieces (1)½ cup Raw pumpkin seeds (1)

1 cup Raw sliced almonds (1)½ cup Raw sunflower seeds (1)1 teaspoon Rice wine vinegar (2)¼ cup Soy sauce (2)1 ½ cup Unsweetened coconut (1) (4)1 loaf Whole-wheat bread (T) (F)8 ounces Whole-wheat spaghetti noodles (2)

Frozen1 bag Mango (F)1 bag Mixed berries (Th)1 bag Peas (M) (F)1 bag Pineapple (F)

Pantry ChecklistAllspice (4)Baking powder (4)Cinnamon (1) (2) (4)Ginger (1) (4)Honey (1) (4) (W) (F)Mustard (W)Nut butter (F)Nutmeg (4)Rolled oats (1) (3 ½ cups)SaltVanilla extract (1) (4)Whole-wheat flour(4) (3 cups)



Shopping List Key


41

Week 5 Recipes

Granola(Recipe “1” in shopping list)


Ingredients:3 ½ cups rolled oats1 cup raw sliced almonds *

1 cup raw cashew pieces (or walnuts or pecans) *

1 cup unsweetened shredded coconut

½ cup raw sunflower seeds

½ cup raw pumpkin seeds

2 teaspoons ground cinnamon

1½ teaspoons ground ginger

½ teaspoon grated or ground nutmeg

6 tablespoons unsalted butter

½ cup honey2 teaspoons vanilla extract

½ teaspoon salt

Directions:• Preheat the oven to 250o F. Cover a rectangular

baking sheet with parchment paper.

• Mix the dry oats, almonds, cashews, coconut,

seeds and spices together in a large mixing bowl.

• Heat the butter and honey together in a small

saucepan over low heat. Once the butter melts,

stir in the vanilla and salt.

• Pour the hot liquids over the dry ingredients

and stir together with a rubber spatula until

evenly coated.Spread mixture onto prepared pan in one even

layer. Bake for 75 minutes.

• The granola will become crisp as it cools, at

which point you can break it into pieces and

chunks. Store in an airtight container at room

temperature for up to two weeks.

NOTE: you will use granola in Week 6 on

Day 4, so be sure to plan accordingly.

* For nut-free version, omit almonds and cashews and sub

2 cups sunflower seeds AND 2 cups pumpkin seeds

Pear Sauce(Recipe “2” in shopping list)** If you are short on cooking time,send organic (preferably) store-boughtapplesauce in place of this!Ingredients:4 or 5 pears, peeled and cubed

½ cup water

Cinnamon to taste

Directions:• Place pears in a 1- or 2-gallon slowcooker. If you only have a larger one,it will also work. Cover pears withwater.

• Add cinnamon to taste.• Set your slow cooker on high for 3to 4 hours. Pears should be soft whendone. Using your fork, mash pears todesired consistency. If you like yoursauce to be completely void of anychunks, blend with an immersionblender. Feel free to add honey tosweeten, but my kids have neverasked for it – the fruits add plenty of

sweetness, in my opinion.

NoteAbout Granola:If cost or convenience is anissue, feel free to substitute/change nuts for ones that youhave on hand. Be sure to keepthe quantities the same, butvary your nuts for preference ifneed be. Adjust accordinglyon shopping list.

Smoothierecipe can befound onpage 37


http://www.100daysofrealfood.com/2010/04/04/recipe-granola-bars-cereal/

42

Week 5 Recipes

Carrot Quinoa Bars(Recipe “4” in shopping list)

(from http://onceamonthmom.com/)

Ingredients:3 cups whole-wheat flour

1 teaspoon baking powder

1 teaspoon salt2 teaspoons cinnamon¼ teaspoon nutmeg¼ teaspoon allspice¼ teaspoon ginger4 medium eggs1 cup plain yogurt1 cup honey1½ teaspoons pure vanilla extract

1 cup cooked quinoa1 cup grated carrot½ cup unsweetened, shredded coconut

½ cup chopped walnuts* sub sunflower seeds for nut-free

½ cup raisins

Directions:• Preheat oven to 350o F.

• In a large mixing bowl, whisk together

flour, baking powder, salt, cinnamon, nutmeg,

allspice and ginger.• In another large bowl, mix together eggs,

yogurt, honey and vanilla.

• Add dry ingredients and quinoa to wet

ingredients and stir gently until just combined.

• Add carrot, raisins, coconut and nuts and

fold into mixture. Pour into two lightly

greased 8-by-8-inch baking pans or one

13-by-9-inch baking pan.

• Bake at 350o F for 35 to 40 minutes or until

toothpick inserted in the center comes out dry.

**Cool bars completely. Cut into portions, and

separate some to freeze if desired. Place bars in

a freezer bag and remove all air before freez-

ing; otherwise, store bars in the refrigerator.

Peanut-Thai Pasta(Recipe “3” in shopping list)(from www.100daysofrealfood.com)

Ingredients:8 ounces whole-wheat spaghetti noodles¼ cup soy sauce(low sodium recommended)

¼ cup peanut butter* use sunflower seed butter for a nut-free option1 teaspoon dark sesame oil

1 teaspoon rice wine vinegar

1 clove garlic, minced

½ cup chopped fresh basil

½ a cucumber

Directions:• Cook noodles according to directionson package.• Meanwhile, in a large bowl, whisk to-gether the peanut butter, soy sauce,sesame oil, vinegar, garlic and basil untilcombined into a smooth mixture.• Once the pasta is ready, drain andcombine with the soy sauce mixtureuntil pasta is evenly coated with sauce.Dice half of a cucumber and toss to-gether with pasta.


http://www.100daysofrealfood.com/2012/07/27/recipes-maras-peanut-thai-pasta-and-feta-pasta-salad/

http://www.100daysofrealfood.com/RLREOAMM

43

Week 6 Menu

Monday:Tuna “sushi”Celery/cucumber/carrots with ranch dipBaked sweet potato fries

Tuesday:Spaghetti and meatballsAvocanana breadOrange pieces

Wednesday:Grilled cheese sandwich with avocado and baconOrangePistachios and raisins*sub seeds for pistachios for nut-free version

Thursday:Granola and milkMixed blueberries and strawberriesAvocanana bread

Friday:Spaghetti and meatballsAvocanana breadCarrots and cucumbers with ranch dip

Granolaserved hereis fromWeek 5


44


Weekend Before:


Monday

Tuesday

Wednesday

Thursday

Friday

• Make avocanana bread.• Make meatballs.• Make ranch dip.

• Tuna “sushi” (see recipes)• Celery/cucumber/carrotswith ranch dip• Baked sweet potato fries

• Make “sushi” (Recipe 4).• Bake sweet potato fries(see Week 2).• Add both of the above todivided container; also add cutvegetables and dip.• Add ice and water to waterbottle; place in fridge.

• Spaghetti and meatballs• Avocanana bread• Orange

• Make spaghetti/noodles perdirections on package.• Add to divided container:avocanana bread and orange(peel for younger child).• Add ice and water to waterbottle; place in fridge.

• Grilled cheese sandwichwith avocado and bacon• Orange• Pistachios and raisins*sub seeds for pistachiosfor nut-free version

• Cook bacon and preparesandwich (to be cooked inmorning).• Add to divided container:orange, pistachios and raisins.• Add ice and water to waterbottle; place in fridge.

• Cook sandwich (grilledcheese style) and place inthermos to keep warm.

• Heat spaghetti and meat-balls and place in thermos.

• Granola and milk• Mixed blueberries andstrawberries• Avocanana bread

• Add to divided container:granola, mixed berries,avocanana bread.• Add to thermos: milk(granola will be added tothis to serve as a bowl ofcereal at lunch).• Add ice and water to waterbottle.

• Spaghetti and meatballs• Avocanana bread• Carrots and cucumberswith ranch dip

• Add to divided container:avocanana bread, vegetablesand ranch dip.• Add ice and water to waterbottle.

• Heat spaghetti and meat-balls and place in thermos.


45


Produce3 Avocados (1) (4) (W)2 Bananas (1)1 pint Blueberries (Th)2 pounds Carrots (2) (M) (F)1 head Celery (M)2-3 Cucumbers (4) (M) (F)1 head Garlic (2)3 Oranges (T) (W)1 pound Strawberries (Th)3-4 Sweet potatoes (M)

Meat/Seafood8 ounces Bacon (W)1 pound Ground grass-fed beef (organic and/or

local recommended) (2)

Dairy/Eggs¼ cup Buttermilk (1)8-ounce slices Cheddar cheese (or other) (W)1 dozen Eggs (1) (2)1/3 cup Fresh Parmesan cheese (2)½ gallon Milk (1) (Th)8 ounces Sour cream (3)

Dry/Canned/Grains½ teaspoon Dried basil (3)1 teaspoon Dried dill (3)2 tablespoons Dried parsley (3)1 teaspoon Garlic powder (3)1/3 cup Old-fashioned oats (1)½ teaspoon Onion powder (3)½ cup Pistachios (W)½ cup Chopped walnuts (1) (optional)½ cup Raisins (W)1 jar Red pasta sauce (2)1½ teaspoons Red wine vinegar (2)1 loaf Whole-wheat bread (4) (W)1/3 cup Whole-wheat breadcrumbs (2)1 pound Whole-wheat noodles (2)1–2 cans Wild-caught tuna (4)

Pantry ChecklistBaking powder (1)Baking soda (1)Black pepper (3)Cinnamon (1)Coconut oil (1)Honey (1)Italian seasoning (2)SaltSoy sauce (2)1 cup White whole-wheat Flour (1)



Shopping List Key


46

Week 6 Recipes

Avocanana Bread(Recipe “1” in shopping list)

(adapted fromhttp://www.californiaavocado.com/)

Ingredients:1/3 cup old-fashioned oats1 cup whole-wheat (or white whole-wheat) flour

1 teaspoon baking powder1 teaspoon baking soda½ teaspoon salt1 teaspoon cinnamon1 ripe fresh avocado, seeded¼ cup coconut oil½ cup honey2 eggs2 very ripe bananas½ cup chopped walnuts (optional)

¼ cup buttermilk (or make your own)

Directions:• Line a 9-by-5-by-3-inch loaf pan with nonstick

foil and lightly grease the bottom only.

• Preheat oven to 350o F.

• Combine dry ingredients (oats, flour,

baking powder, baking soda, salt and cinnamon).

Set aside.• Scoop the avocado into a large bowl and mash

lightly. Add coconut oil and honey to the avo-

cado. Cream together using an electric mixer

until light and creamy.• Add eggs, one at a time, beating well each

time.• Stir in bananas, then walnuts, and finally dry

ingredients.• Stir in buttermilk and beat just until buttermilk

is incorporated.• Pour into prepared loaf pan and bake for 1

hour and 10 minutes. Bread will be fairly moist;

if you prefer drier bread, bake 5 to 10 minutes

more.

Whole-Wheat Spaghettiand Meatballs(Recipe “2” in shopping list)(from www.100daysofrealfood.com)

Ingredients:1 pound whole-wheat noodlesRed pasta sauce1 pound grass-fed ground beef1 egg, beaten1/3 cup whole-wheat bread crumbs1/3 cup freshly grated Parmesan cheese½ cup carrot bits (grind them in a foodprocessor, grate then dice them, ormince them)3 cloves garlic, minced1 ½ teaspoons red-wine vinegar1 ½ teaspoons soy sauce1 teaspoon dried Italian seasoning¼ teaspoon saltCrushed red pepper to taste

Directions:• Boil pasta noodles according to packagedirections.• Preheat oven to 425o F.• Mix together ground beef and next 10ingredients.• Generously grease a baking sheet witholive oil.• Roll the beef mixture into meatballs the sizeof golf balls. Place them in rows on the greasedbaking sheet.• Bake for 9 to 11 minutes or until brown allthe way through.• Meatballs will be served atop cooked noodlesand warm pasta sauce. Extra Parmesan cheesecan be added on the top if desired.


http://www.100daysofrealfood.com/2011/10/19/recipe-whole-wheat-spaghetti-and-meatballs/

http://www.goodlifeeats.com/2011/03/kitchen-tip-homemade-buttermilk-substitute.html

http://www.californiaavocado.com/recipe-details/view/26247/avocanana-bread

47

Week 6 Recipes

Ranch-Flavored Dip(Recipe “3” in shopping list)


Ingredients:2 tablespoons dried parsley

1 teaspoon dried dill

1 teaspoon garlic powder

1 teaspoon onion powder

½ teaspoon dried basil

½ teaspoon black pepper

Sour cream for serving

Directions:• Mix together the first six ingredients (through

pepper). Store in an airtight container.

• When you are ready to make the dip, stir 1

tablespoon of the spice mixture together with

½ cup sour cream. You will have extra dry-spice

mixture that can be used again in the future!

Tuna “Sushi”(Recipe “4” in shopping list)Ingredients:4 or 5 pieces whole-wheat bread1-2 cans wild-caught tuna(depending on how many kids youare packing for)1 cucumber, peeled and cut intovery small slices/strips½ very ripe avocado

Directions:• Flatten bread by rolling with rollingpin.• Drain tuna and mix in desiredamount of avocado to attain a creamy

texture.• Envision making a wrap when mak-ing the sushi: Place approximately ¼cup of the tuna mixture across one ofthe shorter sides of the bread. Lay cu-cumber strips on top of the tuna mix-ture. Begin rolling until you have along roll of bread with the tuna and

cucumber inside.• Cut into short “sushi” pieces.


http://www.100daysofrealfood.com/2011/12/01/recipe-ranch-flavored-dip/

48

Bonus Recipes

Homemade Spaghetti O’s

From Survive Before 5, by Tricia Callahan

Ingredients:4½ cups tomato sauce

2½ cups water

2¼ teaspoons garlic powder

½ pound anelletti pasta (or other fun shapes)

¾ cups cheddar cheese

¼ cup whole milk

½ tablespoons butter

1 teaspoon salt

Directions:• Combine tomato sauce, water and garlic powder

in a large pot. Bring to a boil.

• When the tomato mixture is boiling, add pasta to

the pot. Cook, stirring frequently for about 20 min-

utes, or until pasta is soft.

• Stir in cheese until melted.

• Add milk, butter and salt to taste.

** Makes eight 1-cup servings. Survive Before Five

is a book that provides recipes for freezer cooking.

Leftovers can be frozen, or additional quantities

can be made and frozen – a great option to pull out

and pack in lunchboxes.

Butternut Spice BarsFrom Healthy Snacks to Go, 2nd Edition,by Katie Kimball

Ingredients:4 eggs1 cup puréed butternut (or similar) squash,pumpkin or sweet potato2 teaspoons cinnamon1 tablespoon melted butter or coconut oil2 tablespoons real maple syrup

Directions:• Separate eggs. Whip egg whites until fluffy.• In a separate bowl, combine egg yolks, squash,cinnamon, butter/oil and maple syrup. Mix well.• Fold in egg whites. Pour into a well-buttered 8-by-8-inch pan.

• Bake 35 to 40 minutes in an oven preheated to350o F. A knife inserted in the center should comeout clean when done.• Cool completely; slice into small squares. Storein refrigerator up to 1 to 2 weeks.

Enjoy some of these bonus recipes from a few ofmy favorite books and e-books.

These recipesare not included inthe shopping lists.Feel free to trythem on your

own!


http://www.kitchenstewardship.com/ebooks-at-kitchen-stewardship/?ap_id=100days

http://www.100daysofrealfood.com/RLREOAMM

49

Bonus Recipes

California Taco SaladFrom The Six O’Clock Scramble

Ingredients:1 small head romaine lettuce, chopped,

about 6 cups

15-ounce can black beans, drained and rinsed

½ cup shredded cheddar cheese

1 ripe avocado, peeled and diced

1 mango, peeled and diced, OR 1 to 2 tomatoes

½ pound cooked and shredded chicken breast,

OR use cooked ground beef or turkey

½ lime, juice only (about 1 tablespoon)

¼ - ½ cup vinaigrette dressing (to taste)

1 cup salsa (optional)

Directions:• In a large serving bowl, combine the lettuce,

beans, cheese, avocado, mango and cooked

meat. Sprinkle with lime juice and send

dressing on the side.

Enjoy some of these bonus recipes from a few ofmy favorite books and e-books.

Oatmeal ApplesaucePancakesFrom Whole Food Lunches Made EasyMy kids LOVE getting pancakes in their lunch. Servethem alongside some fresh berries and maple syrup for aunique lunch at school that they’ll love.Ingredients:1 cup rolled oats½ cup applesauce1 egg

Pinch of cinnamonMaple syrup and berries to serveDirections:Blend all ingredients in a blender until pan-

cake-like batter forms. Add a little water if toothick. Heat a little butter in a skillet overmedium heat. Drop about 2 tablespoons ofmixture in a pan and cook through, about 1.5to 2 minutes on each side.

Send with maple syrup, berries or nut butterfor lunch.

One last tip:Want to sweeten up your yogurt in

a “real” way? Try one of the following:

Throw the following into a food processor orVitamix (or another blender) and add it

to plain yogurt:Banana

Frozen or fresh blueberriesFrozen or fresh strawberries

Honey to taste

Pulse slightly until combined. Add desiredamount to yogurt and mix.

ORCombine 1 cup of plain yogurt with

1 to 2 tablespoons of raw almond butter and1 to 2 tablespoons of pure maple syrup.


http://www.100daysofrealfood.com/RLREVitamix

https://www.e-junkie.com/ecom/gb.php?cl=243881&c=ib&aff=206718

http://members.thescramble.com/track.php?_t=5

50

The following pages containblank templates for you to use

when creating your own“Real Lunches, Real Easy.”


51

Menu

Monday:

Tuesday:

Wednesday:

Thursday:

Friday:


52

Lunch Plan Schedule

Weekend Before:


Monday

Tuesday

Wednesday

Thursday

Friday


53

Shopping List

Produce

Dairy/Eggs

Frozen

Meat/Seafood

Dry/Canned/Grains

Pantry Items

Bulk/Miscellaneous


My eldest daughter just said something to me the other day towardsthe fact that she was so surprised that she didn’t buy a school lunch atall last year. Now, we have never been big school lunch buyers - ever.This is a once-in-a-blue-moon “treat” for them; they see their peersbuying and sometimes they want to try it. I would be lying if I didn’tadmit that I heard some wishing in her voice when she said it. Me, onthe other hand - I was proud of the fact that we didn’t buy last year andhoped to repeat the same thing this school year. My point? Your childmay not love the sugar snap peas that I suggest within. But it’s about try-ing, it’s about compromise, and it’s about giving them a healthy start atlearning to love real foods. So what if you substitute those sugar snappeas with green beans or carrots; give them a chance by repeating theofferings. You may find that they will try the sugar snap peas over time.

In my case, I may send in a treat one day in the week if my child(ren)bring up the buying lunch option. This is my idea of a compromise.I never want to deprive my kids of what they view as “good” foods, but Iwant them to have a chance to be subjected to good options.

I think that it’s important to remember that big changes do not hap-pen overnight. If you’ve always sent prepackaged foods for your child, itmay not be realistic to expect yourself to completely change within 6weeks. Likewise, your child may not be completely turned on to theirnew foods in their lunch. Taking steps such as educating yourself andmaking an effort (such as with this information/process) are steps in theright direction, so pat yourself on the back!

Best of luck to you on your real food journey!

Thank You!Real Lunches, Real Easy!

54


Documents

Real Lunches, Real Easy! Eguide by 100 Days of Real Food