Weekly menu

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/fermented dairy you will also find these on the menu. Picture lots of vegetables, legumes, whole grains, nuts, seeds, olives and fruits with a little free range meat, chicken, fish, cheese and yoghurt.

Bottom line, hunting for a healthier way.

See Weekly menu for any further introduction.

The focus this week is:

1.  Game or free range meat is from animals that have been active and reliant on their natural diet.  The meat is has a lower fat content overall making it lower in saturated fat but additionally the profile of the fat content is more omega 3 being anti-inflammatory and less omega 6 being pro-inflammatory.  This group is also rich in iron and zinc.

2.  Black beans are a great way to reduce meat and increase plant protein and fibre. Black beans are also rich in antioxidants such as flavonoids delphinidin, petunidin and malvidin providing the black skin colour. Also present are the usual “brilliant” suspects you’ll find in the legume group, being kaempferol and quercetin. Whilst these essential components are lowering your risk of heart disease and cancer the other characters at play are the fibres feeding your gut bacteria and lowering the risk of diabetes. YAY – awesome!  It’s no wonder why there are some clever countries recommending a “1/2 cup” serve of legumes every day.

 

See Recipes section for more detail…

1. Chicken stir fry with plum sauce and brown rice

Protein – Free range chook (leftover from week 1 warmed with the plum sauce)

Carb/Grain – Brown rice

Flavours – Plum sauce, sesame oil, garlic, ginger

Vegetables – onion, carrot, celery, bok choy, broccoli, kale, red cabbage, snow peas, capsicum, zucchini

2.  Grilled Salmon, steamed vegetables and brown rice

Protein – Salmon

Carb/Grain – Brown rice

Flavours – Kecap manis, lemon juice

Vegetables – Mushroom, kale, spring onion, squash

3.  Mexican tacos with black beans, kangaroo mince and salad

Protein – Kangaroo, black beans

Carb/Grain – Corn – taco

Flavours – Turmeric, paprika, cumin, coriander, garlic, lemon juice

Vegetables – onion, carrot, celery, tomato, capsicum

+ Salad – tomato, carrot, capsicum, mushroom, avocado, red cabbage

4.  Leftover Mexican beans and mince on brown rice

5.  Soy beans with roast vegetables

Protein – Soy beans

Carb/Grain – Potato, Sweet potato

Flavours – Turmeric, cumin, olive oil, salt and pepper with a dressing of balsamic vinegar, thyme, basil, parsley, chilli

Vegetables – Potato, pumpkin, carrot, capsicum, beetroot, cauliflower, zucchini, eggplant, steamed kale

6. Grilled mushrooms with halloumi and quinoa salad

Protein – halloumi cheese

Carb/Grain – quinoa

Flavours – Mayonnaise, sambal chilli, apple cider vinegar, lemon juice, thyme

Vegetables – Portabelllo mushroom, tomato, spinach, cucumber, broccoli sprouts

7.  Sous vide beef rump with roast vegetables and caramelised onion

Protein – Free range beef

Carb/grain – Potato, parsnip

Flavours – garlic, olive oil, thyme, salt and pepper

Vegetables – onion, potato, parsnip, broccoli, mushroom

 

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, capsicum