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THIS WEEK’S MENU
Breakfast
- Egg, Arugula and Parmesan Sandwich with an Apple
Lunch
- Turkey and Swiss on Rye with Jamaican Squash Soup
Dinner
- Pear, Endive and Walnut Salad with Roasted Sweet Potato Spears
Snack
- Healthy Dill Dip with Carrots
THE GROCERY LIST (for 2 people)
- 1 bunch of scallions
- 1 bunch of thyme
- 2 medium butternut squash
- 2 Scotch Bonnet chilies
- 1 bag or bunch of arugula
- 10 apples
- fresh rosemary
- 10 pears
- 4 lemons
- 3 lbs. endive
- 5 sweet potatoes
- 1 small onion
- 2 bags baby or whole carrots
- 6 cups chicken broth
- dozen eggs
- 10 whole wheat english muffins
- rye bread (about 25 slices)
- walnuts
- small lowfat buttermilk
- 5 oz. blue cheese
- 1 package sliced swiss cheese (or an 80z. block)
- 1 small container 2% greek yogurt
- mayonnaise
- turkey for 10 sandwiches
WHAT WE ALREADY HAD AT HOME
- salt
- pepper
- milk
- garlic
- parmesan
- cooking spray
- Worcestershire sauce
PREP ON SUNDAY
Jamaican Squash Soup
- scallions
- thyme
- 2 scotch bonnet chilies
- 2 butternut squash, peeled, seeded and cut into 1 inch chunks
- 6 cups chicken broth
- salt
- pepper
Tie scallions and a small bunch of thyme together with some kitchen twine or cotton yarn. Put everything in a large pot together (don’t cut the chilies up!) and bring to a boil over high heat. Lower the heat to low and simmer for about 20 minutes or until the squash is very tender. Remove the scallion bundle and chilies. Puree the soup in batches in a blender or food processor or in the pot with an immersion blender. Store in the fridge for the week.
Healthy Dill Dip
This is my family’s favorite dip, but I’ve made it healthy, taking out most of the mayo and switching the sour cream out for greek yogurt. I will post the original recipe around the holidays- because nothing should be healthy about a good Christmas party!!!
- 1 small tub of 2% Greek yogurt
- 2 tablespoons mayonnaise
- 1 small onion, minced
- 2 garlic cloves, minced
- 1 tablespoon dried dill
Mix everything up, salt to taste. Store in the fridge for the week. This dip only gets better with time, so definitely wait at least a few hours before eating your first bit of it!
BREAKFAST- 15 minutes
Egg, Arugula and Parmesan Sandwich with an Apple
- cooking spray or olive oil
- 2 eggs, beaten with a splash of milk
- heaping handful of arugula
- parmesan
- 2 english muffins
- 2 apples
Toast the english muffins. While they toast, heat oil in a skillet over medium heat. Add the arugula and cook until JUST wilted. Immediately add the beaten eggs. Allow to set for a few seconds and then stir until cooked as dry or wet as you like your scrambled eggs. Half the scramble between the two english muffin bottoms. Sprinkle with a little parm. Top off with the other half of the muffin and serve each with an apple.
LUNCH- 5 minutes
Turkey and Swiss on Rye with Jamaican Squash Soup
Reheat two portions of the soup in the microwave or on the stove. While that heats, make two sandwiches with turkey, a touch of mayo and swiss. If you have access to a stove or toaster oven during lunch, for an added treat, toast the sandwiches until the bread is toasted and cheese is melted. Serve sandwiches with the hot soup.
SNACK- no minutes
Healthy Dill Dip with Carrots
Eat some!
DINNER- 30 minutes
Pear, Endive and Blue Cheese Salad with Roasted Sweet Potato Spears
- 1 sweet potato, cut lengthwise into wedges
- olive oil
- salt
- 1/8 cup walnuts
- 1 slice rye bread, cubed
- 1 teaspoon rosemary, chopped
- 1 small garlic clove, minced
- 2 pears, cored, sliced and tossed with a little fresh lemon juice
- fresh lemon juice
- 1/4 cup buttermilk
- 1/4 tsp. Worcestershire sauce
- pepper
- 1 ounce crumbled blue cheese
- 8 oz. endive, trimmed and cut crosswise into 1/2 inch thick slices
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