Dovi (continued) - Christina Thien



Appendix CDay 1: BreakfastStrawberry Banana Smoothie 0-444500Ingredients:1/3 cup strawberry1 banana6 oz greek yogurt3 tablespoons peanut butter? cup spinachProcedure: Add all ingredients into blender Blend for 15- 30 minutesServe with side of honey toastServes one. Day 2: LunchGrilled Cheese Sandwich035623500Ingredients:2 slices whole wheat bread5 oz turkey meat? tomato? cup spinach3 oz swiss cheeseProcedure: Assemble ingredients on toast breadServe with side of grapesServes one. Day 3: DinnerCornmeal Meadly with Kapenta017780000Ingredients:8 oz dried sardines 1 cup cornmeal? cup lentils1 cup summer squash1 cup green beansProcedure: Cook summer squash and green beans in lentils on stovetop for 5-10 minutes. Serve with dried sardines and cornmealServes One.Day 4: DinnerDovi (Peanut Butter Stew)-63517970500Ingredients:1/3 medium onions, finely chopped? tablespoon butter? clove garlic, crushed1 teaspoon salt? teaspoon pepper1 teaspoon cayenne pepper? cup green bell peppers, chopped8 oz chicken, cut into pieces1 tomato1 tablespoon creamy peanut butter2 oz fresh spinach1 cup butternut squash? cup cornmealDovi (continued) Procedure:Cook butternut squash in the oven at 435 degrees farenheit for 45 minutesCook onions with butter in a big stew pot until brownedAdd garlic, salt, and seasoningsStir, adding green peppers and chickenOnce the chicken is browned, add the tomatoes and mash with a forkAdd 1/3 cupswater and simmer for 5 to 10 minutes. Add half the peanut butter to the pot,lower heat, and continue to simmer.In a separate pan, cook the spinach. Wash the leaves, add about 2 tablespoons of water to a saucepan with the spinach and heat over medium low until spinach leaves are limp and tender.Add the rest of the peanut butter to the spinach and heat for 5 minutesCombine the stew, greens and squash togetherServe with cornmealServes one. Recipe adapted from: Day 5: BreakfastPumpkin Sadza MashIngredients: ? cup canned pumpkin025400000 1 cup cornmealProcedure:Combine pumpkin and cornmeal in a saucepanHeat on stovetop until desired temperature is reached (about 10 minutes)Serve with blueberry vanilla protein shakeDay 6: LunchBlack Bean Chili013716000Ingredients:? medium onion, chopped? medium green bell pepper, diced1/3 cups vegetable broth2 medium colves garlic, chopped1 cup black beans, drained2 oz tomato sauce4 oz diced tomatoes? tablespoon ground cumin? tablespoon red chili powderBlack Bean Chili (continued)? tablespoon dried oregano? cup corn kernels? cup fresh chopped cilantroSalt and black pepper to tasteProcedure:Heat 1 table broth in a medium size soup pot. Saute onion and bell pepper in broth over medium heat for about 5 minutes, stirring frequently, until translucent. Add garlic, cumin, and red chili powder and continue to saute for another minute.Add remaining cups broth and the rest of ingredients, except for the cilantro and corn. Simmer for another 20 minutes uncovered. Add corn and cook for another 2 minutes. Add chopped cilantro and season with salt and pepper to taste.Serve with steamed brussel sprouts and broccoli Serves one.Recipe adapted from: 7: DinnerChakalaka 0571500 Ingredients:? tablespoons olive oil1/4 onion, finely diced1/4 cup green bell pepper1/4 cup yellow bell pepper? cup red bell pepper? large carrot? cup baked beans1 cup spinach? cup corn ? cup black beans? garlic cloves, mincedChakalaka (continued)2 oz tomatoes, dicedSalt and pepper to tasteProcedure:1. Heat the oil in a large saucepan over medium heat. Add the onions, bell peppers, carrots and garlic. Sauté, stirring frequently, until the onions and peppers are cooked down and wilted, about 4 to 5 minutes.2. Stir in the tomatoes, spinach, and beans. Bring to a boil. Add salt and pepper to taste. Reduce heat to medium-low and simmer for about 5 minutes.3. Serve with brown riceServes one.Recipe adapted from: ................
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