I thought it might be helpful for some if I were to post my gluten and dairy free menu plan and shopping lists for the week. Please realize I am not a nutritionist or medical professional, just a mom who like to cook and is trying to make healthy, seasonal, tasty meals that are more economical within the confines of the gluten and dairy free diet.
One of the things you will notice about my menu plans are the tinges I plan ahead for by cooling for my freezer. There are fabulous websites that can explain freezer cooking such as 30daygourmet.com (you will have to change recipes to make gfcf, of course). You can also get books at the library on cooking for you freezer. The method I prefer is to cook batches of things based on a main ingredient that is on sale during a particular week. I also like to have “dinner starters” on hand. These are items such as precooked ground meat, beans, precooked chicken, etc. that can help start up a meal quickly when I don’t have a plan, or the time for my original plan for that day.
My menu plans are for 6-8 people, so if your family is smaller or larger, you will have to adjust accordingly. Often I use leftovers for lunches or salad toppings. This is only for five dinners. I like to have a couple of days free per week to account for a left over day, going out, or for a kid’s choice cooking day.
My freezer is pretty empty now and needs restocking. With school coming up and Brownies and Cub Scouts starting. I want to be sure to have some meals simply made so I can enjoy the fall and not crash and burn. I will have my restocking for my freezer incorporated into my menu plan and shopping lists. You may also notice a large amount of certain veggies in our menu currently. My garden is beginning to kick into high gear, so we eat as much out of it as we can. The dids get a big kick out of eating stuff they planted. Even my youngest (picky-eater girl) is trying new stuff just because she grew it.
This menu and shopping list was put together using the recipes and tools at mealsforyou.com
Printable grocery List for 8-2-2007 menu (For 8 servings of each recipe listed below.)
Pineapple-Garlic Pork Chops (link has a printable recipe card)
Corn, Tomato and Onion Salad
1-1/4 lbs. frozen corn
4 tomatoes, chopped
2 fresh sweet onions, chopped
2 Tbs. plus 2 tsp. balsamic or red wine vinegar
2 Tbs. olive oil
2 Tbs. water
1 Tb. basil, or 1/4 cup fresh, chopped
Place corn in a steamer basket over boiling water. Cover saucepan and steam 3 minutes. Transfer corn to a bowl and let cool. Combine remaining ingredients in a non-reactive bowl and toss. Stir in corn and season with salt and pepper to taste. Chill until ready to serve.
Fresh Apricot Thai Salad (For 8 servings)
4 cups sliced fresh apricots
4 cups diced cooked chicken
2 cups sliced cucumber, peeled and seeded if necessary
2 cups bean sprouts, rinsed
1/2 cup rice vinegar
2 Tbs. chopped fresh cilantro
1 Tbs. plus 1 tsp. sugar
1/2 cup vegetable oil
1 tsp. chili oil
2 packages leafy salad greens
1/4 cup coarsely chopped peanuts
2 limes, cut into wedges
In a large bowl, combine apricots and next 3 ingredients; set aside. In a small bowl, combine vinegar, cilantro, and sugar; whisk in oils. Toss salad with vinaigrette and arrange on plates that have been lined with salad greens. Sprinkle with peanuts and garnish with lime wedges.
Courtesy: California Fresh Apricot Council
Vegetable and Fish Bundles
8 whitefish fillets, or pollock fillets
1/2 lb. mushrooms, sliced
1/2 lb. tomatoes, sliced
1/2 lb. zucchini, sliced
1/2 lb. yellow squash, sliced
2 packets herb and garlic soup mix
1 cup water
Prepare grill or broiler. Arrange fish equally on foil sheets. Top with vegetables. Combine soup mix and water in a bowl and pour evenly over vegetables. Wrap foil into packets, sealing edges tightly with a double fold. Grill or broil 15-20 minutes seam side up, or until fish flakes easily.
Crock of Roast and Veggies (8 servings)
From Family & Friends Cookbook by JoAnna M Lund
6 cups potatoes, peeled, sliced, rinsed, and drained
4 cups sliced carrots
2 cups chopped onions
4 lbs. lean beef rump roast
2/3 cup water
2 Tbs. Italian herb seasoning
1/4 tsp. black pepper
Spray a slow cooker container with cooking spray. Layer in potatoes, carrots, and onion. Place beef roast on top of vegetables. In a small bowl, combine water, Italian seasoning, and black pepper. Pour mixture evenly over roast. Cover and cook on low for 9-10 hours. Remove roast and cut into pieces. Mix vegetable mixture well. For each serving, place vegetables on a plate and top with meat and liquid.
This recipe serves 12 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 6 only. The instructions describe how to prepare the ingredients for one pan. There are enough ingredients to prepare 2 pans.
Honey-Orange Bean and Vegetable Slaw
1 lb. red kidney beans, or large lima beans, rinsed, drained
1 lb. canned navy beans, or garbanzo beans, rinsed, drained
1 lb. canned pinto beans, or red beans, rinsed, drained
2 cups thinly sliced red cabbage
1 cup small broccoli florets
1/3 cup raisins
1/3 cup sliced dried apricots
1/3 cup walnut pieces
1/3 cup cider vinegar
1/3 cup honey
3 Tbs. frozen orange juice concentrate
2 Tbs. canola oil
2 tsp. poppy seeds
Mix the first 8 ingredients in a salad bowl.
In a second bowl, mix the last 5 ingredients to create the Honey-Orange dressing. Drizzle Honey-Orange Dressing over and toss.
Asian Bean and Rice Rolls (8 servings)
2 cups medium grain rice, such as sushi rice or jasmine rice
1/4 cup rice vinegar, or white distilled vinegar
2 Tbs. dry cooking sherry
1 Tbs. plus 1 tsp. sugar
2 Tbs. lemon zest
1/4 cup plus 2 Tbs. pine nuts or slivered almonds
1 Tbs. plus 1 tsp. dark sesame oil
1 cup snow peas, diagonally sliced
1-1/2 tsp. ground ginger
2 Tbs. water
2 – 15 oz. cans red beans, or light red kidney beans, rinsed and drained
1 cup cucumber, chopped and seeded
2 oranges, peeled, seeded, coarsely chopped
4 green onions, and tops, thinly sliced
1/4 tsp. salt, or to taste
1/4 tsp. white pepper
24 Boston lettuce leaves, or other leaf lettuce
Cook rice according to package directions. Heat vinegar, sherry, sugar, and lemon rind in small saucepan over medium heat until sugar is melted, about 1 minute. Drizzle vinegar mixture over rice and toss. While rice is cooking, cook pine nuts in sesame oil in small skillet over medium heat until toasted, about 2 minutes; remove from skillet. Add snow peas, ginger, and water to skillet; cook, covered, over medium heat until snow peas are crisp-tender, 2 to 3 minutes. Stir pine nuts, snow peas, ginger, beans, cucumber, orange, and green onions into rice. Season to taste with salt and pepper. Serve warm, or refrigerate and serve chilled; spoon an equal portion of packed rice mixture onto each lettuce leaf and roll up.