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Issue 34: Dinner Recipes from "Must Have" Foods

"Must Have" Dinner Recipes

In the past weeks, we have listed the 45 must-have foods for your freezer, fridge, and pantry as well as breakfast and lunch recipes corresponding to those foods. This week we are giving you dinner recipes that are quick, easy, and nutritious from those same “must have” foods.

If you missed the past issues, here’s the list of those 45 foods again—followed by suggested dinner recipes:

15 Must-Haves for Your Freezer:  Sockeye salmon; black cod fish fillets; organic chicken; ground bison meat; ground turkey meat; frozen organic mixed berries; frozen dark cherries; frozen organic veggies (spinach, broccoli, cauliflower); edamame (baby soybeans); whole grain tortillas; whole grain bread; whole grain waffles; flaxseeds; organic ice cream; shredded cheese (cheddar, jack, or mozzarella)

15 Must-Haves for Your Fridge: Pomegranate or tart cherry juice; organic yogurt with live, active cultures; mixed baby greens, arugula or mache; nut butters (peanut, almond, cashew); precut veggies; basil, rosemary, dill, thyme; lemons and limes; hummus; pesto; avocado; salsa; onions; omega 3 eggs; sprouted bread or tortillas; maple syrup

15 Must-Haves for Your Pantry:  Canned beans (garbanzo, pinto, black, red); organic tomato sauce and canned diced tomatoes; organic short-grain instant brown rice; organic chicken or veggie soup stock; old-fashioned or steel-cut oats; 70% cocoa powder; quinoa; amaranth; hempseeds and pumpkin seeds; a variety of unsalted nuts; green and white tea; dried fruits; dried mushrooms; extra virgin olive oil; honey

Dinner Recipes
By Wendy McMillan

Brown Rice Veggie Risotto: In a saucepan, combine 2 cups cooked brown rice, 1 cup chicken or vegetable stock, dried mushrooms, and pre-cut vegetables. Bring to a boil, then reduce heat and simmer until vegetables are tender. Before removing from heat, stir in some shredded cheese until melted.

Pesto Salmon: Coat salmon or cod fillets with pesto sauce, and broil (6 inches from broiler) for approximately 15 minutes.

Chicken with Mushroom Sauce: Brown chicken fillets in a skillet, turning on each side. Add mushrooms, 1/4 cup flour, 1 teaspoon dried thyme, and 1 cup chicken stock. Cover and let simmer about 20 minutes, or until chicken is fully cooked.

Vegetable and Chickpea Pasta: Brown chopped onion and minced garlic cloves. Add garbanzo beans, precut veggies, 1 teaspoon dried basil, and pasta sauce. Serve over cooked pasta, and sprinkle with shredded mozzarella cheese.

Quick Fish Fry: Pan-fry lightly salted black cod fish fillets in olive oil, and top with heated salsa. Serve with a side of steamed frozen veggies.

Quick Tip: "Before you ditch fat from your diet, now hear this," says Jordan: The good-for-you, unsaturated kind is a concentrated source of energy, has a protective effect against heart disease, and guards against harmful microorganisms in the digestive tract. Plus, pairing your veggies with a little bit of “good” fat can help your body absorb more vitamins and minerals, including lycopene and alpha- and beta- carotenes.

 

This information is intended for educational and informational purposes only. It should not be used in place of an individual consultation or examination or replace the advice of your health care professional and should not be relied upon to determine diagnosis or course of treatment.


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