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

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7 days for June

I am starting a new series: 7 days. The idea is to provide guidance for folks living in the Pacific Northwest- who wish to eat locally, and healthfully, to prepare meals quickly, are semi-vegetarian all the way to vegan, and benefit from easy on the budget meals.

If you are vegan- then round out the days' protein with chickenpeas, almonds, sunflower seeds, tahini, oatmeal, flaxmeal/flaxseed crackers, buckwheat (which, I believe is not related to wheat) and (if you eat it) wheat. Obviously, if you are a vegetarian then you might add eggs and yogurt. If you think you have "seasonal allergies" try going off milk for a week and see how you feel! I personally feel so much better without milk products. If you don't drink milk- be sure to get calcium from other sources such as brocolli, leafy greens, (*canned) figs and almonds.


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7 days Begin with what is in season then add a grain and 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 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, as well as vegetables. Eat fruit in the order of perishability- for example, eat your berries first, then cut the cantaloupe and finally eat your apples last. This way- you won’t go to the store as much which saves time and money.

This is What is Seasonal for June: (* out of season alternative)

Drinks: Good Earth Cinnamon, Chamomile, Ginger-Lemon with Agave, Hibiscous, Mint, Bancha
Vegetables: Salad Greens daily, Broccoli, Green Beans, Asparagus, Cabbage, Carrots, Snow Peas, Cauliflower, (*Tomato Sauce in a Jar)
Grains: Millet, buckwheat, amaranth, oatmeal, brown rice, frozen heirloom corn, quinoa
Proteins: Chickpeas, French Lentils, Red Lentils, Black Beans, White Beans, Chicken, Fish
Fruit: Apples, Strawberries, Cherries, Blueberries, Apricots, Pears, Raspberries

Monday: Asparagus, brown rice, French lentils (fish optional)
Tuesday: Blanched broccoli in garlic olive oil, chickpea hummus with rice crackers and carrot dippers (fish optional)
Wednesday: Heirloom corn and roasted green bean salad, black bean soup
Thursday: Roasted cauliflower with curry ghee, millet, red lentil soup (chicken optional)
Friday: Snow Peas, Radishes, Three Bean Soup, Brown Rice Crackers, Green Beans Baked in Tomato Sauce with Garlic
Saturday: Creamy cauliflower and carrot soup made with rice milk, salad with quinoa and greens, oatmeal cookies (made with applesauce instead of butter and 1/3 less sugar)
Sunday: Buckwheat noodles with tomato sauce and brocolli, (frozen cod baked in tomato sauce), blueberries and strawberries.