Weekly Sustenance: MENU: November 16-23, 2008

Weekly Sustenance Format

Every week I'll post a listing of 3-4 meals that will serve two or four people and grocery shopping needs. Grocery needs are broken down into Weekly Shopping and Pantry Items (in case of pantry replenishing.) Following that post will be additional posts with the recipes for each meal. Each recipe can be rated by viewers who have tested them out. Cooks can leave comments about each recipe as well as modifications you may have made to help it suit your palate.

*Recipes may be updated with user suggested modifications because sometimes too many cooks in the kitchen CAN be a good thing.

**Recipes are also modified by the Weekly Sustenance Chef for calories and fat to create lower fat versions that can still be called tasty. With that being said, "sometimes foods" or higher fat recipes will find their way here. Life is about balance and running my butt off on the treadmill = balancing that full fat meal the night before.

***Sometimes I'll post a "Tasty Tidbit" or a free standing recipe that I created or found for an event. Keep an eye out for them!

Sunday, November 16, 2008

MENU: November 16-23, 2008

Quick, fresh and filling. Busy people cannot ask for anymore and these are some of the tastiest meals with little effort.

Menu
1. Chicken and Arugula Panini
Side: Simple Pumpkin Soup

2. Salmon Siciliano
Side: Basil Orzo pilaf
Side: Asparagus with Balsamic Vinaigrette

3. Chicken Delicious
Side: Steamed Rice
Side: Stewed Tomatoes

Weekly Shopping
1 lemon
1 bunch fresh asparagus
1 pkg fresh basil leaves
1 pkg arugula
1 small rotisserie chicken
1/4 lb sliced provolone cheese
1 loaf Hawaiian bread or Itailian loaf
Cooking sherry
Chinese five-spice powder
white pepper
celery salt
1 15-oz can plain pumpkin
Parmeasan cheese
Shredded Cheddar cheese

Pantry Items
red onion
dried thyme
stone ground mustard
garlic
oregano
kosher salt
table salt
pepper
2 salmon fillets (frozen or fresh)
chicken breast
1 can cream of mushroom soup (light)
1 can cream of celery soup (light)
1 can crushed tomatoes
orzo pasta
white rice
lemon juice
pine nuts
balsamic vinegar
olive oil
chicken broth
skim milk
butter (light)

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Nutrition News Sustenance

Dark Chocolate Is More Filling Than Milk Chocolate And Lessens Cravings

ScienceDaily (Dec. 10, 2008) — New research at the Faculty of Life Sciences (LIFE) at the University of Copenhagen – shows that dark chocolate is far more filling than milk chocolate, lessening our craving for sweet, salty and fatty foods.

In other words, eating dark chocolate may be an efficient way to keep your weight down over the holidays.

Click here for more...

Eating Together As A Family Creates Better Eating Habits Later In Life

ScienceDaily (Sep. 4, 2007) — Eating together as a family during adolescence is associated with lasting positive effects on dietary quality in young adulthood, according to researchers at the University of Minnesota

The researchers found eating family meals together during adolescence resulted in adults who ate more fruit, dark-green and orange vegetables and key nutrients, and drank less soft drinks.

"Results of this study suggest that having more family meals during adolescence is associated with improved diet quality during young adulthood," the researchers say. "Food and nutrition professionals should encourage families to share meals as often as practically possible."

Click here for more...

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Sunday, November 16, 2008

MENU: November 16-23, 2008

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