Weekly Sustenance: MENU: January 4-11, 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, January 4, 2009

MENU: January 4-11, 2008

Our temperatures have been quite erratic over the past few weeks but we finally have snow in our forecast. I guess that means were back to more warm winter fare on the menu.

Meal
1. Chicken and Hubbard Squash Stew
SIDE: Focaccia with Kalamata Olives

2. Orange Roughy a la Greque
SIDE: Lemon Basil Couscous
SIDE: Broiled Balsamic Glazed Zucchini

3. Pulled Beef Brisket Sandwiches
SIDE: Baked Sweet Potato Fries

Weekly Shopping
1 large Hubbard squash
1 lemon
2 plum tomatoes
1 large or 2 medium zucchini
fresh thyme
fresh rosemary
fresh basil
4oz feta cheese
1 can chickpeas
1 8-16oz can pureed tomatoes
1 lb boneless, skinless chicken thighs
1-2 lb beef brisket
1 jar Kalamata olives
4 (6-oz) Orange Roughy fillets or other mild white fish (e.g. tilapia)
1 cup plain low fat yogurt
couscous
12oz beer
1 pkg Kaiser sandwich buns

Pantry Items
cooking sherry
salt
pepper
chicken stock
5 cloves garlic
onion
celery
olive oil
butter
flour
sugar
yeast
sea salt
kosher salt
lime juice
red onion
capers
balsamic vinegar
2 large sweet potatoes
barbecue sauce
sandwich pickles
white pepper
light brown sugar

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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 4, 2009

MENU: January 4-11, 2008

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