Weekly Sustenance: MENU: January 18-25, 2009

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, January 18, 2009

MENU: January 18-25, 2009

Meal
1. Roast Chicken Breasts with Garbanzo Bean, Tomatoes, and Paprika
SIDE: Whole Wheat Pita
SIDE: Greek Salad

2. Shrimp Risotto with Baby Spinach and Basil

3. Salmon Eggs Benedict
SIDE: Roasted Asparagus
SIDE: Sliced Oranges

Weekly Shopping
1 cup Greek yogurt (or plain)
1 can garbanzo beans
12oz cherry tomatoes
1 bunch fresh cilantro
whole wheat flour
1 head romaine lettuce
1 cucumber
black olives
1 small red onion
1 large tomato
8oz white mushrooms
4oz feta cheese
dry white wine
6oz baby spinach
fresh basil leaves
English muffins
fresh asparagus
2 oranges

Pantry Items
Olive oil
4 cloves garlic
paprika
cumin
dried crushed red pepper
4 chicken breasts
yeast
all-purpose flour
salt
oregano
basil
black pepper
3 cans fat-free chicken broth
1 lb uncooked shrimp
1 onion
arborio rice
Parmesan cheese
2 4oz salmon fillets
5 eggs
butter
lemon juice

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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, January 18, 2009

MENU: January 18-25, 2009

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