Monday AM – Maple Popcorn
Popcorn kernels: ⅔ cup
Vegetable oil: 2 tbsp
Maple syrup
Add oil and kernels to stir popper, let run until kernels have finished popping, serve up with a small amount of maple syrup to dip or drizzle
Monday PM – Maple Energy Balls
Oats: 2 cups
Sun butter: ½ cup
Maple syrup: ½ cup
Chocolate chips: ½ cup
Vanilla: 1 tsp
Dash of salt
Mix ingredients together in large bowl, set in fridge to cool for 20+ minutes, then roll into balls
Tuesday AM – Overnight Oats (Sand/Silt/Clay Pudding)
Rolled oats: 3 cups
Rice milk: 3 cups
Sun butter: 4 tbsp
Cocoa powder: 4 tbsp
Chia seeds: 4 tbsp
Maple Syrup: 4 tbsp per group
Vanilla: 2 tsp
Salt: a few dashes per group
Mix wet ingredients (including sun butter) then add dry ingredients. Store in a covered container to set overnight. Top with fruit of choice, we used banana slices.
Tuesday PM – Black Bean Hummus
Black beans: ½ bag dried beans
Garlic: 3 cloves
Tahini: 1 tbsp
Ground cumin: 1 tsp
Lemon juice: 1 tbsp
Olive oil: 3 tbsp
Salt: to taste
Drain and rinse the beans until the water runs pretty clear. Place in the bowl of a food processor. Roughly chop the garlic and add to the food processor. Add the tahini, cumin, lemon juice, olive oil and a pinch of salt. Blend in the food processor until smooth, then taste and make any necessary seasoning adjustments. Serve with corn chips, pita bread, or fresh veggies for dipping.
Wednesday AM – Fruit Leather
Apples: 2 cups
Blueberries: 2 cups
Strawberries: 2 cups
Maple syrup: 2 tsp
Wash fruit and remove seeds/stems if applicable, leave the peels on for added nutrition. Blend fruit together and add maple syrup. Transfer to parchment paper on a cookie sheet and spread out evenly. Dehydrate according to your dehydrator instructions or oven bake at lowest temperature for 10 hours.
Wednesday PM – Asparagus Rafts
Asparagus: 5 bundles
Sesame seeds: 3 tbsp
Sesame oil: 4 tsp
Soy sauce or tamari: 4 tbsp
Minced garlic: 4 cloves
Pepper: 1 tsp
Salt: 1 tsp
Cooking Spray
Wooden skewers
Snap off tough ends of asparagus, cut in half, and arrange 4 spears on a flat surface. Thread two 3-inch skewers or toothpicks horizontally through spears 1 inch from each end to form a raft. Repeat procedure with remaining asparagus spears. Combine soy sauce, oil, and garlic; brush evenly over asparagus rafts. Grill 3 minutes on each side or until crisp-tender. Sprinkle evenly with sesame seeds, pepper, and salt.
Thursday AM – Green Smoothie
Banana: 6 peeled and frozen bananas
Mixed berries: 3 cups
Spinach or kale: 3 cups
Rice milk: enough to get good consistency
Maple syrup: drizzle some in
Blend ingredients in large blender until it reaches a smoothie texture
Thursday PM – Kale Chips
Kale: 2-3 bunches per group
Olive oil: 1 tablespoons
Seasoned salt: 1 teaspoon
Preheat an oven to 350 degrees. Line a non insulated cookie sheet with parchment paper. Wash and thoroughly dry kale with a salad spinner. Remove kale leaves from the stems and tear into bite size pieces. Drizzle kale with olive oil and sprinkle with seasoning salt. Bake until the edges brown but are not burnt, 10 to 15 minutes.
Friday AM – Hard Boiled Eggs
Carton of eggs
Salt to taste
Pepper to taste
Bring large pot to a boil and add eggs. Cook for about 10-15 minutes. Peel shell off and season with salt and pepper.
Friday PM – Farmhouse Stew
Root vegetables (sweet potatoes, white potatoes, carrots): bag of each
Kale: 4 bunches
Vegetable stock: 4 cartons
Seasonings: salt, pepper, oregano, bay leaf
Garlic: 2-4 cloves
Dried beans: 2 cups
Prepare vegetables by chopping onion, potatoes, and carrots, de-stemming and chopping kale, dicing onion, and mincing garlic. Feel free to add any other veggies or legumes for a heartier stew. Combine vegetables, broth, and seasonings together in large pot, stir together, and heat over a stove.