This week's menu was created by Marilyn Moll of the Urban Homemaker. Marilyn, a passionate lover of “old fashioned skills”, holds a Bachelor's of Science degree in Home Economics Education from Colorado State University. Together with her husband Duane, and three home schooled children, Laura, Stephen, and Mary; they have operated The Urban Homemaker , a family business specializing in bread baking equipment and products for better health in the spirit of Titus Two, for fifteen years. Her desire is to see busy families return to the dinner table and re-learn the lost arts of cooking and baking with whole food ingredients. You can look forward to more menus from Marilyn periodically over the next few months.
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Welcome to the menu for December 5-9, 2005! In order to make the best use of Menus 4 Moms, before beginning the Menu please read the Menus 4 Moms plan basics and the Busy Cooks Pyramid as Menus 4 Moms will be based on these items each week. If you have questions, please check the FAQ page.
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Menu for December 5-9, 2005
Please check the message board if you have questions or comments about these recipes.
Monday - Recipes
Chicken Barley Vegetable Soup
Marilyn’s Famous Whole Wheat Bread Sticks or Applesauce Muffins
Tuesday - Recipes
Peppy Pizza Pasta
French Bread
Big Green Salad
Wednesday - Recipes
Monterey Beans
Brown Rice
Baby Carrots
Steamed spinach or kale
Thursday - Recipes
Savory Swiss Steak
Baked or Mashed Potatoes
Raw Vegetables
Onion Cheese Bread Variation
Friday - Recipes
Burritos Smothered with Green Chili Bake
Shredded lettuce, chopped tomato and onion
Guacamole
Grocery List
This week's Grocery List can be downloaded here:
Grocery List for December 5-9, 2005 - PDF
Shopping List Software format (download shopping list free Windows software)
Monday Recipes
Notes for Monday:
- If you start the soup in the morning or the day before, the soup has all day(or all night) for flavors to mingle and develop.
- This recipe, as any soup recipe, is flexible, designed to use what you have. When I don’t have barley I substitute brown rice. If I don’t have all the veggies I use what I have. If I have leftover diced turkey or chicken, that can be substituted for the chicken thighs. My motto is use what you have.
- The muffin recipe is very yummy, and I would suggest that you make a double batch so you have some extra muffins for the freezer.
Chicken Barley Vegetable Soup with Herbs
This simple, hearty and flavorful soup will remind you of the bounty of your summer garden. Its assortment of herbs and vegetables will warm you down to your toes. It has become a family favorite with or without the chicken added.
- 6 chicken thighs, skinned
- 2/3 Cup barley
- 8 Cups chicken stock* or water
- 2 stalks celery, chopped
- 3 small carrots, sliced
- 1 Cup chopped broccoli florets (optional)
- 1 large tomato, peeled and chopped or 2 TB tomato powder (optional)
- 3 cloves garlic, minced
- 1 TB tamari, or naturally fermented soy sauce
- 1 tsp. basil
- 1/8 tsp. oregano
- 1/8 tsp. thyme
- Dash of cayenne pepper
- 2 TB minced fresh parsley
Put all of the ingredients except the parsley into an 8 qt. stock pot or 5 liter or larger pressure cooker such as a Duromatic™. Bring to a boil, cover and reduce heat. In the Duromatic™ bring ingredients to second red ring and pressure for 15 minutes; allow pressure to drop naturally. Or simmer the soup conventionally for 1-1/4 hours, stirring occasionally, in a large stock pot. Remove the chicken thighs from the soup. When cooled slightly, remove the meat and cut into bite sized pieces. Return the meat to the soup. Simmer the soup an additional 10-15 minutes if desired. Adjust seasonings to taste, and add the parsley and serve.
Marilyn's Famous Whole Wheat Bread Sticks
(also see Tips for Beginning Bread Bakers) OR
Applesauce Muffins*
- 1 egg, beaten
- 1/4 Cup oil
- 1 Cup applesauce
- 1/2 Cup honey
- 1-3/4 Cup whole grain pastry flour (or plain pastry flour)
- 1/2 tsp. soda
- 3/4 tsp. cinnamon
- 1/2 tsp. sea salt (or plain salt)
- 1-1/2 tsp. baking powder
- 1/4 tsp. nutmeg
- 1/4 Cup chopped pecans or walnuts (optional)
- 1/2 Cup raisins (optional)
Mix egg, oil, honey and applesauce in a small bowl and set aside. Assemble the dry ingredients in a medium sized mixing bowl and stir to evenly distribute spices and leavening into the flour. Combine liquid ingredients into dry ingredients with a wire whisk gently. Carefully fold in nuts and raisins if desired and avoid over-mixing the ingredients. Fill oiled or lined muffin tins 2/3 full. Bake at 375 degrees for 15-20 minutes or until muffins are lightly browned and a toothpick inserted into the center of the muffin comes out clean. Makes 12 muffins.
Tuesday Recipes
Notes for Tuesday:
- You can use any kind of Italian Sausage, my family prefers turkey sausage, however.
- Note, the vegetables in the casserole are optional if you have picky eaters, or you can substitute veggies you know your family would enjoy. Also, you don’t have to use elbow macaroni, any kind will do.
Peppy Pizza Pasta
This is a real family favorite at our house!
- 1 lb. Turkey Italian Sausage or equivalent (turkey sausage lowers the fat grams significantly)
- 1 Cup onion, chopped
- 2-3 Cup elbow macaroni (whole grain is best)
- 3 oz. turkey pepperoni, diced or sliced or equivalent
- 28 oz. pasta sauce
- 4 oz. can sliced mushrooms, opt
- 2 oz. can ripe olives, sliced, opt.
- 8 oz. double pizza cheese or mozzarella
Bring a stock pot of water to boil to cook the elbow macaroni. When firm to the bite, drain and rinse with cold water. Meanwhile, brown sausage and onions, drain. In a bowl, combine all ingredients except cheese. Pour into 13 x 9" baking dish. Sprinkle cheese on top. Cover with foil and bake at 350°F for 45 minutes. Uncover, bake 5-10 minutes longer or until cheese melts. Double or triple and freeze extra batches for future meals.
Salad
French Bread
Wednesday Recipes
Notes for Wednesday:
- When I see beans in a recipe I automatically think lots of prep time. But if you use canned beans or already cooked kidney beans from your freezer this dish goes together in minutes.
- Crumbled bacon could be substituted for the sausage.
Monterey Beans
- 1 Cup onion, sliced or diced
- 1⁄2 Cup diced green pepper
- 2 Cup cooked kidney beans or 2 Cans*
- 2 ripe tomatoes, diced
- 1/4 Cup beef bouillon or beef stock
- 1 tsp. chili powder
- 1⁄2 tsp. salt or to taste
- 1 Cup shredded Cheddar cheese
- 1⁄2 Cup crumbled turkey bacon*, or diced leftover turkey sausage (optional)
Saute the onion in 1 TB bacon grease or olive oil or until translucent. Combine other ingredients except for the cheese, stirring constantly until all ingredients are blended and heated through and simmer for 5-10 minutes to blend flavors. Add the cheese over low heat and stir until mixture is smooth, about 5 minutes. Be careful the mixture does not boil. Serve over hot, cooked brown rice.
Brown rice
Baby Carrots
Steamed Spinach* or Kale
Thursday Recipes
Notes for Thursday:
- Start this early in the day or prepare everything the night before to be ready to go into a slow cooker, as the slow cooker makes dinner preparation extra smooth. My family loves this Savory Swiss Steak recipe. It is elegant enough to serve to company, and easy-enough for everyday.
Savory Swiss Steak
Vegetables thicken the rich sauce-like gravy which smothers fork-tender steak. Double or triple as needed to serve a crowd.
- 1-1/2 lbs. round steak, approx. 1 inch thick
- 2 carrots, peeled and grated
- 2 stalks celery, finely chopped
- 1 onion, finely chopped
- 1/4 Cup flour
- 2 tsp. dry mustard
- 1 can (14.5 oz.) diced tomatoes
- Salt and pepper to taste
- 2 TB Worcestershire sauce
- 2 TB butter
- 2 TB oil
- 2 tsp. brown sugar or SUCANAT
Cut round steak into 6 or more serving- size pieces. Coat with a mixture of flour, mustard, salt and pepper. Using a large frying pan, brown the meat in 1 TB butter and 1 TB oil. Transfer to a slow cooker. Heat remaining butter and oil in frying pan. Saute onion, carrots, and celery until glazed. Add tomatoes, Worcestershire sauce and brown sugar. Heat, scraping up drippings. Pour over meat. Cover. Cook on low 6-8 hours, or until tender. Serve meat with vegetable sauce spooned over. Sprinkle with freshly chopped parsley for garnish, if desired.
Baked or Mashed Potatoes
Raw Vegetables
Onion Cheese Bread Variation*
Any basic bread dough can be made into many tasty variations limited only by your imagination. Why not try Marilyn's Famous Whole Wheat Bread recipe for a basic bread dough and fashion it into pizza, cinnamon rolls, bread sticks, onion-cheese bread, etc.?
ONION-CHEESE BREAD
For each loaf, knead in 1/4 cup chopped onion (or reconstituted minced onion) and 1/2 C. grated, sharp, cheddar cheese. Proceed with regular rising and baking.
See also Tips for the Beginning Bread Baker
or
OR
Onions Rolls
- (This is a good recipe to prepare in your bread machine or triple for large mixers)
- 1/2 Cup milk
- 2 TB sugar or honey
- 3 TB oil or butter
- 1-1/2 C. warm water (105° - 115°F)
- 1-1/2 TB Saf Yeast
- 3 TB minced onion (use the dehydrated minced onion)
- 3 Cups Bread flour
- 3 C. freshly milled whole wheat flour as needed
- Corn Meal
Roll Glaze: (Optional)
- 1 Egg white, slightly beaten
- 1 TB cold water
Scald milk; stir in sugar or honey, salt, and butter. Cool to lukewarm. Measure warm water into large warm bowl. Sprinkle in yeast; stir until dissolved. Add lukewarm milk mixture, onion and 3 cups flour. Beat until smooth. Add enough additional flour to make a stiff dough. Turn out onto lightly floured board; knead until smooth and elastic, about 8 to 10 minutes. Place in greased bowl, turning to grease top. Cover; let rise in warm place, free from draft, until doubled in bulk, about 1 hour.
Punch dough down, divide into 14 equal pieces. Shape pieces of dough into round balls. Place about 3 inches apart on greased baking sheets, sprinkled with corn meal. Cover; let rise in warm place, free from drafts, until doubled in bulk, about 1 hour. Slit tops of rolls with sharp knife or razor in criss-cross fashion.
Bake at 400°F for 20 minutes. Brush rolls with combined egg white and cold water, if desired, for a glaze. Bake 5 minutes longer, or until done. Remove from baking sheets and cool on wire racks. Yield 14 rolls
Friday Recipes
Notes for Friday:
- When making the green chili, you could make a double batch, one for the freezer for a future easy meal. It is very easy to make and can be made ahead of time and freezes very well. If you are in a time crunch, use two cans of canned green chili, but it won't be nearly as yummy.
Green Chili Burrito Bake
Very easy to make ahead and store extra green chili in the freezer.
GREEN CHILI:
- 1 lb. ground beef* (from freezer), or ground turkey
- 2 TB oil
- 1 onion, finely chopped 5 TB flour
- 1 - 14-1/2 oz. can tomatoes, chopped
- 2 cans water
- 1- 4 oz. can chopped green chili
- 1-2 jalapeno peppers, chopped, more or less to taste
- 1/2 tsp. salt
- 1 tsp. garlic powder
Thaw meat. Turn heat down to medium and saute onion. Cook until onion is soft but not brown. Add meat and heat. Stir in flour, add tomatoes, water, green chili, jalapeno peppers, salt, and garlic powder. Stir until thickened. Reduce heat to low, simmer 30 minutes. Use to prepare Burrito Casserole.
Assemble Burrito Casserole:
- 1 package, whole grain tortillas, corn or flour
- 2 Cups Refried beans; canned, or homemade*
- 2 Cups - 4 Cheese Mexican blend or Cheddar cheese, shredded
- Sour cream
Heat tortilla briefly in microwave or on hot griddle so the tortilla is pliable. Place 1/4 Cup refried bean mixture inside the tortilla, with 1-2 TB shredded cheese, and 1-2 tsp. sour cream. Roll up tightly, place in 9 X 13 casserole dish. Make 8-10 burritos. Smother the burritos with hot green chili in casserole dish. Place casserole in the oven for 25-30 minutes or until the mixture is bubbly. Serve hot burritos on plates, and pass around the optional garnishes below.
Garnishes:
- 1/2 Cup sour cream
- 2 Cups shredded lettuce
- 1-2 tomatoes, diced
- Guacamole
- Green onions, chopped
Quick Guacamole
- 2 ripe avocados
- 1/4 tsp. garlic powder
- 1/8 tsp. salt
- 1-2 TB lemon juice
- 1-2 TB salsa, optional
Peel and mash avocados. Add seasonings, adjust seasonings to taste.
* Indicates that of the options listed, this item is the one on the grocery list.