THE MEAL DEAL MENU
RECIPES FOR FRIDAY
Overnight Oatmeal
Prep Time: 5 minutes
Yields: 1 serving
Ingredients:
1 cup rolled oats
1/4 cup dried fruit (such as blueberries, raisins, cranberries, currents)
1/4 cup flax or sunflower seeds
Water or orange juice
Directions:
1.The night before, place all ingredients in a bowl, then fill about 1/2 inch above oats with water. Cover.
2.Plave in a cool, dry place over night.
3.In the morning, warm with a bit of water over the stove or eat at room temperature.
Variations: In the morning you can heat up a cup of soy or rice milk to serve with oats and/or cut up fresh fruit to mix in. Also try pumpkin seeds or chopped nuts to add variety.
Cucumber Salad
Prep Time: 10 minutes
Cooking Time: 30 minutes
Yields: 4-servings
Ingredients:
2 cucumbers
1 green apple
1 handful fresh mint
1-3 pinches of sea salt
Juice of 1/2 lemon
Directions:
1.Peel stripes on the cucumbers.
2.Thinly slice the cucumbers and apple -- the thinner the better!
3.Rub the salt into the slices.
4.Finely chop the mint and mix it into the salad.
5.Press gently for 30 minutes
6.Add the lemon juice and serve garnished with a few whole mint leaves.
Meat Loaf Muffins
Prep Time: 10 minutes
Cooking Time: 40 minutes
Yields: 6 servings
Ingredients:
1 1/2 pounds ground sirloin
1 egg, beaten
1/2 cup whole wheat bread crumbs
1 cup carrots, grated
1 onion, finely chopped
1/2 cup parsley, chopped
1 teaspoon salt
1 teaspoon ground pepper
Directions:
1.Preheat oven to 375 degrees.
2.Mix all ingredients in a bowl with hands, do not over mix.
3.Lightly oil muffin tray and then fill with mixture.
4.Place in oven for 40 minutes or until meat thermometer reads 160 degrees.
5.Remove from oven and wait 10 minutes before removing from muffin tray.
Variations:
Make double the amount and freeze what you do not eat for a fast dinner or lunch option within the next couple of weeks. Or try making this dish using a mini muffin tray to make 12 small meat loaf muffins. Use ground turkey instead of beef and add a splash of olive oil for added moisture. Try brushing a bit of your favorite mustard or barbeque sauce on top of the muffins before putting in the oven for added tang. Or try grated beets instead of carrots for a different taste.
Light and Simple Salad
Prep Time: 5 minutes
Yields: 4-6 servings
Ingredients:
4-6 large handfuls of mescalun salad mix
1/4 cup roasted sunflower or pumpkin seeds
6 red radishes, thinly sliced
Directions:
1.Toss all ingredients.
2.Serve with the dressing of your choice.
Roasted Red Bliss Potatoes
Yield: 3-4 servings
Ingredients:
10 ounces of red bliss potatoes
1/4 cup expeller pressed extra virgin olive oil
4 cloves of garlic peeled and minced
Few pinches of sea salt and freshly ground black pepper
1/4 cup water
1/4 cup freshly grated parmesan cheese
2 tablespoons chopped parsley
2 tablespoons fresh thyme
Small onion
This recipe is great on the grill or in the oven. For both cooking methods, wash the potatoes and cut them into one inch chunks. Cut the onion into small pieces. In a bowl combine the potatoes and onions with the olive oil, garlic, and salt and pepper, tossing to coat.
For cooking on the grill, measure out three 20-inch-long sheets of 12-inch-wide foil and overlap two of them in a cross pattern. Mound the potato mixture in the middle of the cross and spread it out into a square that's about 1-1/2 inches deep all around. Fold the ends of the foil in and wrap the package tightly. Wrap the third piece of foil around the package to seal.
When the grill is medium hot, put the package on the grate directly over the hottest part. Cover the grill, making sure that the top and bottom vents are open (if using a charcoal grill). Cook for 20 min on each side of the package. Open the package carefully with tongs; the steam will be very hot. The potatoes are done when they feel tender when pierced and some are deep brown and charred. Serve with parsley and thyme.
For cooking in the oven, preheat oven to 400 degrees F. Arrange the potatoes in a roasting pan in a single layer and sprinkle with 1/4 cup water. Roast the potatoes for 45 minutes or until the potatoes and garlic are tender and golden brown. In a serving bowl toss the potatoes and garlic with thyme and parsley.
