Sunday, November 22, 2009

Healthy, Local, Cheap for July & August

Part of a series began in June, 2010. The idea is to provide guidance for folks living in the Pacific Northwest- who wish to eat locally, healthfully, to prepare meals quickly, are Flexitarian, and benefit from easy on the budget meals.

If you are vegan- round out the days' protein with edamame, chickpeas, almonds, sunflower seeds, tahini, oatmeal, flaxmeal/flaxseed crackers. If you don't drink milk- be sure to get calcium from other sources such as brocolli, leafy greens, dried figs and almonds.

Begin with the produce in season then add a grain and a protein source to make a meal. The meals are nutritionaly complete without meat. If you do eat meat- eat the fish while it’s freshest within the first two days after buying, then roast the chicken and it will last another few days. The tighter your budget, the more you will benefit from "rounding out" the meal with grains and legumes. Eat fruit in the order of perishability. This way- you won’t go to the store as much which saves time and money.

This is What is Seasonal for July & August:

Drinks: Good Earth Cinnamon, Chamomile, Ginger-Lemon, Hibiscous, Mint, Bancha
Vegetables: Salad Greens daily, Bell Peppers, Broad Beans, Broccoli, Celery, Zuchinni, Cucumber, Green beans, Lettuce, Spinach, Tomatoes
Grains: amaranth, oatmeal, brown rice, frozen heirloom corn, quinoa
Proteins: Chickpeas, French Lentils, Red Lentils, Black Beans, White Beans, Chicken
Fruit: apricots, cherries, figs, cantalope, honeydew, peaches, oranges(and later) grapefruit, grapes, watermelon

Monday: Amaranth and red lentil zuchinni boats, chunky tomato sauce
Tuesday: Tomato and Red Lentil Curry, brown rice, sauteed spinach
Wednesday:Sauteed bell peppers with goatsmilk feta and mint, pureed broadbeans with rice crackers
Thursday: Garlicky marinated brocolli and tomatoes, spicy black bean soup, corn muffins
Friday: White bean soup, sauteed zuchinni with parmesan, green salad
Saturday: Bell Pepper stuffed with quinoa, soaked/dehydrated almonds, tomatoes, brocolli
Sunday: Polenta crust, tomato sauce, sauteed bell peppers, feta