Whole Foods Production Tiffany CraigMidterm Menu March 28, 2014

Vegetarian Menu

Spring (Mar-June) – Lacto-Ovo-Vegetarian

Little Quinoa Patties (whole grain, B12 source)Super Natural Every Day by Heidi Swanson (Ten Speed Press, 2011)

Cooked quinoa mixed with egg, onion, chives, breadcrumbs, and parmesan cheese. Fry patties in a skillet with clarified butter.

Hummus (legume)The Whole Life Nutrition Cookbook by Alissa Segersten and Tom Malterre (Whole Life Press, 2008)

Cooked garbanzo beans, sesame tahini, lemon juice, olive oil, cumin, garlic powder and sea salt blended together in food processor.

Watercress Salad with Creamy Ginger Dressing (green vegetable, digestive)Feeding the Whole Family by Cynthia Lair (Sasquatch Books, 2008)

Watercress, red leaf lettuce and cucumber tossed with dressing. Dressing made with ginger, olive oil, soy sauce, brown rice vinegar, ketchup, and maple syrup combined in blender.

Summer (July-Sept) - Vegetarian

Fruit Salad (fruit, digestive)Super Natural Every Day by Heidi Swanson (Ten Speed Press, 2011)

Toss together raspberries, grapes, sliced figs, chopped apples, and nectarines with orange juice, mint and honey.

Tofu Vegetable Breakfast Burrito (whole grain, soyfood, green vegetable)Adapted by Tiffany Craig from Feeding the Whole Family by Cynthia Lair (Sasquatch Books, 2008)

Sautéed lambs quarter (wild spinach), zucchini, crumbled tofu, cumin, coriander, onion, garlic, and chives. Scramble is wrapped in a whole grain tortilla.

Crème Fraiche (digestive, B12)Original recipe for Bastyr University by Cynthia Lair, Copyright 2014.

Heavy cream (not ultra-pasteurized) and cultured buttermilk. Use to top either fruit salad or breakfast burrito.

Animal Protein MenuFall (Oct-Dec)

Samurai Salmon and Avocado Bowl (legume, green vegetable)Feeding the Young Athlete by Cynthia Lair (Readers to Eaters, 2012)

Seared and baked coho salmon with sliced avocado, cucumber, daikon and nori.

Wasabi dressing (digestive)Feeding the Young Athlete by Cynthia Lair (Readers to Eaters, 2012)

Whisk together sesame oil, toasted sesame oil, rice vinegar, sugar, tamari, and wasabi

Braised Baby Bok Choy (vegetable)Adapted by Epicurious.com from Gourmet (2000) http://www.epicurious.com/recipes/food/views/Braised-Baby-Bok-Choy-103970

Braised baby bok choy in butter, chicken broth and sesame oil.

Brown Rice (grain)Super Natural Every Day by Heidi Swanson (Ten Speed Press, 2011)

Rinsed and drained brown rice simmered in water.

Winter (Jan-Mar)

Whole chicken with pears and rosemary (animal protein)Cook Local website by Patricia Eddy, adapted from All About Braising by Molly Stevens (W.W. Norton & Company, 2009) http://www.cooklocal.com/2009/03/25/whole-chicken-with-pears-and-rosemary/

Pasture-raised whole chicken browned with olive oil and butter in Dutch oven and braised over leeks in the oven. Optional: pears sautéed in butter with rosemary, and caramelized with balsamic vinegar. Pears may be served over sliced chicken.

Turnip and Potatoes Mash (starchy vegetable, vegetable, digestive)Martha Stewart online by Martha Stewart (Everyday Food, 2010) http://www.marthastewart.com/326622/turnip-and-potato-mash

Turnips and potatoes are boiled with dried bay leaf, then mashed together with sour cream, butter, salt and pepper.

Roasted Brussels Sprouts (green vegetable)Original recipe by Tiffany Craig

Halved Brussels sprouts baked with olive oil, salt and pepper, and tossed with homemade whole grain mustard.

Homemade whole grain mustard (digestive)Super Natural Every Day by Heidi Swanson (Ten Speed Press, 2011)

Crushed mustard seeds mixed with mustard powder, champagne vinegar, honey, cold water and sea salt.