Healthy January Menu








1
Lunch
Dinner
Hoppin' John Stuffed Poblano Peppers
2
Lunch

Dinner
Shrimp Scampi with Asparagus and Tomato


3
Lunch





Lunch
Dinner
5
Lunch
Dinner



Lunch

Dinner
Ranch-Style Beans in the Crockpot, Cornbread or rolls

7
Lunch

Lentil, Peas and Barley Soup, crusty bread 

Dinner
Szechwan Shrimp, rice




Lunch
Confetti Salad 

Dinner
Chicken Enchiladas with Pympkin-Sweet Potato Sauce, salad

9

Breakfast
Upside-Down Apricot Muffins

Lunch

Dinner
Lemon-Garlic Tilapia,
Chopped Kale Salad with Creamy Yogurt Dressing
10

Lunch

Dinner
Sesame-Crusted Tofu and Spicy Pineapple Sauce over Udon Noodles
11

Lunch
Baked Feta, whole wheat crackers, simple salad

Dinner


12


Dinner
Curried Chicken, Gingered Sweet Potatoes

13

Lunch

Dinner
Zanzibar Beans in Coconut Sauce, Turmeric cauliflower, Cilantro-Lime Rice


Dinner
Ricotta Pie, 
Garlicy Kale
15

Lunch

16 

Lunch
17

Lunch
Mushroom Barley Soup

Dinner
Crockpot Beef Stew,
18

Lunch

Dinner
Shrimp and Cheesy Grits, Sauteed Brussels Sprouts
19

Lunch

Dinner
Havana Black Beans and Cuban Green Rice
Tomato Wedges
20 

Lunch

Dinner
21

Lunch

Dinner
Pasta Puttanesca, crusty bread, salad


22 

Lunch

Dinner
Miso Kale Salad with Miso Roasted Tofu

23 

Lunch

Dinner
Artichoke Pasta 

24


Dinner
Shiskabobs or Satay, rice

25

Lunch


26

Lunch

27 

Lunch
Egg Salad 

Dinner
Pepper Steak, Rice




Dinner
Garbanzo Bean Soup, roll or Moroccan Chicken with Onions and Olives

Dinner
Curried Mango Chicken
Dinner
Chili Relleno Casserole
Dinner
Italian Chicken over Pasta








Spicy Tomato Soup

1 onion, chopped
2 cloves garlic, minced
1/2-1 tsp. crushed red pepper flakes
1 tsp. cumin
1 tsp. ground coriander
1-2 Tab. tomato paste
28-32 oz. canned tomatoes (I used diced)
1/2 cup red lentils
2 cups stock, vegetable or chicken

Heat oil in a pot and add onion and garlic and cook until onions are soft. Add red pepper flakes, cumin, coriander and tomato paste. Stir well. Add canned tomatoes, lentils and stock and bring to a boil. Reduce heat, cover and simmer for 20 minutes. Set aside to cool enough to safely blend. Puree the soup until smooth. Season to taste and reheat, if necessary. Serve with a spoon of yogurt or sour cream, chopped parsley or basil and additional red pepper flakes, if desired.

Butternut Squash and Chives Soup

1 Onion, chopped
2 Garlic cloves, minced
4 cups Butternut squash. diced
2 cups Potato, diced
33 oz. Vegetable Stock
Sour Cream and Chives, for garnish
Optionally:
1 Tab Curry powder
1 tea. Red Pepper flakes

Heat oil in a pot and add chopped onion and garlic. Cook until onion has softened. Add Butternut squash and potato and cook for 5 minutes. Add stock and salt and pepper to taste. Cover and bring to a boil. Simmer until potato is tender.  Cool soup a bit so that the heat does not make pressure in the blender to blow the top off. Blend soup and reheat, if necessary. Top with sour cream and chives.

Shrimp and Pineapple Tacos

Shrimp (We used 2 lbs. for 8 people)
Equal amounts: onion, tomato, jalapeno and red bell pepper, chopped
Same amount of fresh pineapple, chopped, as all of the other vegetables combined
Spinkle of taco seasoning
Juice of 1/2 lime

Cook all together until shrimp is pink and done
Serve with:
Tortilla shells
1 can black beans (we used Cuban style beans)
1 bag Frozen roasted corn
1 avocado, chopped

Simple.Chicken and Asparagus Soup

12 cups chicken broth or water
4 chicken breasts
2 leeks, chopped
2 Tab. Parsley, minced
Salt and black pepper, to taste
2 bunches asparagus, chopped into bite-sized pieces

In a large pot, put broth or water on to boil. Add breasts and cook until done (@10-15 minutes). Shred breasts.
Add leeks and cook 5 minutes. Add parsley, salt, black pepper and asparagus and cook 2 minutes. Serve with crusty bread. Serves 6-8.

Sesame-Crusted Tofu and Spicy Pineapple Sauce over Udon Noodles

Source: Eating Well
8 oz. Udon Noodles (whole wheat spaghetti noodles can substitute if necessary)
2/3 cup Sesame Seeds, preferably a mix of white and black
2 Tab. + 2 tea. Cornstarch, divided
1 tea. salt
2-14 oz. packages Extra firm Tofu
8 tea. Canola oil, divided
2 Tab minced fresh ginger or ginger paste
4 cloves garlic,  minced
1 1/2 tea. Red Pepper flakes
16 oz. Sugar Snap Peas
12 oz. (1 1/2 cups) Pineapple juice
5 Tab. and 1 tea. Soy Sauce
4 cups diced fresh Pineapple
4 tea. Sesame oil

Cook noodles according to package directions.
Meanwhile,  mix Sesame Seeds, 2 Tab. Cornstarch and salt together in a shallow bowl. Cut each block of tofu lengthwise into 8 thin "steaks." Pat dry with paper towels and press both sides into the Sesame seed mixture.
Heat 4 tea. Canola oil in a large skillet and cook tofu approximately 3 minutes per side. Repeat until all the tofu is cooked. Transfer to a plate, cover and keep warm.
Wipe out pan. Heat remaining 4 teaspoons of canola oil. Add ginger, garlic and red pepper flakes. Cook about 30 seconds, stirring. Add snap peas and cook 2 minutes,  stirring.
Whisk the remaining 2 teaspoons of cornstarch and the soy sauce together in a small bowl until smooth. Add to pan and cook 1 minute, stirring. Add pineapple and sesame oil and heat 1 minute.
To serve, layer a bed of noodles in a shallow bowl. Top with sauce and then Tofu "steaks."

Makes 8 servings. Per serving: 444 calories, 19g. Fat, 51g carbs., 19g. Protein,  6g. Fiber

Note: For those who do not like Tofu, Salmon pairs well with this sauce and noodles.

Source: Eating Well

Chili Seasoning Mix

4 tea. Chili Powder
1 Tab. Either Cayenne Pepper or Crushed Red Pepper Flakes
1 Tab. Onion Powder
1 Tab. Garlic Powder
2 tea. Cumin
2 tea. dried Parsley Flakes
2 tea. Salt
1/4 tea. Black Pepper
1 tea. dried Basil
Optional: 2 tea. Sugar
                  1 Tab. flour
                  1 tea. Turmeric

Mix everything together and store in an air-tight container. I leave out the sugar because I don't find it necessary and I am watching my sugar intake. The flour thickens the chili, but we don't find that necessary either. You could substitute gluten free flour or cornstarch for the flour if gluten is an issue and you still want the flour in the mix. I add turmeric to the mixture not for its taste, but for its anti-inflammatory properties, so you can leave that out if you are not adding this to your diet regularly.

To make chili, use approximately 2 Tab. per pound of meat. Two Tablespoons of this mix is equivalent to a packet of McCormick's Chili Seasoning Mix.