Weekly Sustenance: MENU: February 8-15, 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!

Saturday, February 7, 2009

MENU: February 8-15, 2009

Menu
1. Chicken, Pasta, and Chickpea Stew

2. Almond-Crusted Salmon
SIDE: Orzo Pasta in Vinaigrette
SIDE: Broccoli Rabe

3. Chicken Breasts Stuffed with Garlic and Herbed Goat Cheese
SIDE: Buttery Polenta
SIDE: Roasted Root Vegetables

Weekly Shopping
1 can chickpeas (garbanzo beans)
Ditalini pasta (short tube-shaped macaroni)
1 lemon
1 bunch fresh parsley
2 lbs broccoli rabe
3 oz goat cheese
1 fennel bulb
1 small butternut squash
1 parsnip
2 carrots

Pantry Items
celery
carrots
onion
4 cloves garlic + one whole head of garlic
2 cans fat-free chicken broth
3 cups Basic Marinara sauce (or favorite Italian sauce)
pepper
8 oz skinless, boneless chicken thighs (or 2 skinless, boneless chicken breasts)
6 skinless, boneless chicken breasts
Parmesan cheese
1/2 cup almonds (ground into meal ~1/4 cup)
panko bread crumbs
ground coriander'
ground cumin
4 (6-ounce) salmon fillets
lemon juice
kosher salt
black pepper
orzo pasta
shallots
orange juice
Dijon mustard
olive oil
cooking spray
crushed red pepper
butter
dry polenta
rosemary
nutmeg

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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."

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Saturday, February 7, 2009

MENU: February 8-15, 2009

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