Advance Prep Schedule for Summer 2009 Menu. (link)

Menu Ideas

I've been working really hard to find a menu plan that was easy for me to cook and serve, not too dependent on wheat so that I could make easy substitutions, and provided all the major nutrients in the proper quantities.  (B12 and iron are hard to do cheaply).  So here's the menu, along with the ingredient list for 2 weeks and the nutritional data averaged out.   And it's very light on oven use, for the summer.

2-week menu

Ingredient list (for 2 week meu)

All the recipes are already here on my blog.  Hope this can help give someone else some ideas!

Veggie Chilli

Veggie Chili

1 onion chopped

1 can (15 oz) crushed tomatoes

12 ounces beer (or kombucha)

1 quart chicken stock

1 tsp hickory smoke flavoring

16 ounces tomato sauce

2 Tbs chili powder

1 tsp oregano

1 Tbs mustard

1 tbs cumin

1 tsp pepper

8 cups pinto beans, cooked

2 zucchini thinly sliced

2 cups frozen corn

1. Chop onion and cook until soft in butter in a large pot.

2. Combine all other ingredients and add to onion.

3. Simmer for 1 hour.

Servings: 12

Nutrition Facts

Serving size: 1/12 of a recipe (14.8 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients. One of the recipe's ingredients was not linked. This ingredient is not included in the recipe nutrition data.

Amount Per Serving

Calories 222.55

Calories From Fat (10%) 22.17

Calories From Protein (19%) 41.65

Calories From Carbohydrates (68%) 151.12

Calories From Alcohol (3%) 7.61

% Daily Value

Total Fat 2.58g 4%

Saturated Fat 0.51g 3%

Monounsaturated Fat 0.67g 

Polyunsaturated Fat 0.84g 

Trans Fatty Acids 0g 

Cholesterol 0mg 0%

Sodium 1076.9mg 45%

Potassium 909.03mg 26%

Total Carbohydrates 38.87g 13%

Fiber 10.47g 42%

Sugar 4.16g 

Net Carbohydrates 28.4g 

Protein 12.22g 24%

Vitamin A 904.1IU 18%

Vitamin C 16.05mg 27%

Calcium 110.79mg 11%

Iron 4.29mg 24%

Vitamin E 1.94mg 19%

Thiamin 0.25mg 17%

Riboflavin 0.26mg 15%

Niacin 3.23mg 16%

Vitamin B6 0.4mg 20%

Folate 131.59mcg 33%

Vitamin B12 0.09mcg 2%

Pantothenic Acid 0.46mg 5%

Vitamin K 8.46mcg 11%

Phosphorus 243.23mg 24%

Magnesium 79.05mg 20%

Zinc 1.73mg 12%

Copper 0.43mg 22%

Manganese 0.74mg 37%

Selenium 12.68mcg 18%