Weekly menu 1

The point of sharing these “Harris household” menu logs is simply to make it easier to choose healthy food by having it ready to go.

My aim is to expose my journey where the burning desire and inspiration is to create delicious, predominantly plant based snacks and meals. Being partial to lean meat, particularly of the game variety, seafood and cultured or fermented dairy is also on my menu.  Picture lots of vegetables, legumes, whole grains, nuts, seeds, olives and fruits with a little free range meat, chicken, fish, cheese and yoghurt.

The Mediterranean eating style would most closely represent my approach.  The Mediterranean diet definitely stacks up well in evidence based research for protecting us from all diet related disease.  There is no doubt that research has given a completely plant based style of eating the biggest gold star for protecting our health however, there’s part of me that feels very uncomfortable with the rigidity of this diet.  Having treated so many with eating disorders, to guide and protect the emotionally sensitive maintains my desire to keep a place for all food in our approach.  Variety and flexibility maintains a healthy and robust individual on the wheel of wellness.

You have to do what’s right for you, but you need to be well to know what’s right for you.  Bottom line, what you do most of the time makes the biggest difference to your health, and developing a sixth sense for what keeeps you in BALANCE will develop the self awareness you need to live well.

Anyway watch this space… I’ll try to keep you posted with complete transparency as I navigate my own journey.

Hey one final note before I continue with the menus, obviously what’s delicious to me may need your adjustment to be delicious for you so I encourage you to adjust away both with flavours and simply what you have in your kitchen that needs using.  For those that know me, know I love using everything and wasting nothing.  Everything grown on our planet has a purpose (within the realms of hygiene and safety!) and leftover meals often inspire to make the next meal even better! TIP – always make more than one meal = easy lunch ready to go!

See recipes for how to…

1. Grilled Salmon with stir fry vegetables and brown rice

Protein – Salmon

Carb/Grain – Brown rice

Flavours – ginger, garlic, sesame oil, seeds, chilli and kecap manis

Vegetables – onion, carrot, celery, eggplant, broccoli, capsicum – red and yellow, snow peas, kale, bok choy and mushrooms



2. Moroccan chickpea hot pot and quinoa

Protein – Chick peas

Carb/Grain – Quinoa

Flavours – ginger, garlic, turmeric, cumin, coriander, smoky paprika, pepper and cinnamon

Vegetables – onion, carrot, celery, eggplant, capsicum – red and green, tomato and zucchini

3. San choy bau with turkey and soy beans served with salad 

Protein – Turkey, soy beans

Carb/Grain – Quinoa

Flavours – garlic, ginger, cumin, fennel, seed, fenugreek, fresh coriander, olive oil,  lemon juice

Vegetables – onion, carrot, fennel, mushroom, capsicum, kale and corn

+ Salad – lettuce, bok choy, radish, spring onion, snow peas, whole dried cranberries, roasted peanuts


4. Tofu stir fry with brown rice – Japanese style

Protein – Tofu

Carb/Grain – Brown rice

Flavours – sesame oil, mirin, tamari, japanese marinated tofu cutlets – I used Soyco, and sesame seeds, nori seaweed and pickled ginger to serve

Vegetables – onion, carrot, celery, eggplant, broccoli, capsicum – red and yellow, snow peas, kale, bok choy and mushrooms

5. Roast chicken with plum sauce and roast vegetables

Protein – Free range chook

Carb – Potato

Flavours – plum sauce, salt and pepper

Vegetables – potato, pumpkin, carrot, beetroot, cauliflower, onion, zucchini, capsicumFullSizeRender

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