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1 Copyright 2015, 100 Days of Real Food®
2-Week Family Dinner Plan
WEEK 1 WEEK 2 DAY RECIPE DAY RECIPE Sunday
DINNER:
Easy Baked Fish with Kale and
Bacon Stuffed Potatoes
Sunday
DINNER:
Moroccan Fish with Mango and
Couscous
Monday
DINNER:
Pork Carnitas Tacos (with Sliced
Cabbage as a topping)
Monday
DINNER:
The Best Whole Chicken* in the
Crock Pot (shredded and served
on) Whole-Wheat Tortillas with
Green Goddess Dressing and
Lettuce with Fresh Fruit on the
side (*Make Overnight Chicken Stock
with carcass for Wed’s soup and
save some chicken for tomorrow)
Tuesday
DINNER:
Roasted Vegetable Pasta
Tuesday
DINNER:
Whole-Wheat Fettuccini Alfredo
with Leftover Chicken and
Sautéed Zucchini
Wednesday
DINNER:
Weeknight Beef Bourguignon
Wednesday
DINNER:
Broccoli Cheese Soup with BLTs
on Whole-Wheat Bread
Thursday
DINNER:
Quiche (with a whole-grain
crust) with a side of Bacon,
Steamed Broccoli, and Garlic
Cheddar Biscuits
Thursday
DINNER:
Chopped Salad with Cream
Biscuits (double the recipe and
have leftover on Friday) on the
side
Friday
DINNER:
Taco Salad with (optional)
Brown Rice on the side
Friday
DINNER:
Grilled Pork Tenderloin with
Roasted Veggies and Leftover
Cream Biscuits (leftover) on the
side
Saturday
Out / Free Day
Saturday
Out / Free Day
2 Copyright 2015, 100 Days of Real Food®
WEEK 1: RECIPES
EASY BAKED FISH
Serves: 4
Ingredients
● 1 pound mild white fish fillets (such as
cod,
tilapia, flounder, or sole)
● Salt and pepper
● 1 cup fresh parsley leaves
● ½ cup sliced raw almonds
● ½ cup grated Parmesan cheese
● 3 trimmed green onions, white and green parts
● 3 tablespoons olive oil + extra for greasing the baking dish
● 2 tablespoons lemon juice
Instructions
1. Preheat oven to 400 degrees F.
2. Grease a large rectangular baking dish with a light coating of olive oil. Evenly
distribute the fish fillets in the bottom of the baking dish, sprinkle with salt and pepper,
and set aside.
3. In a food processor, combine the parsley, almonds, Parmesan, green onions, 3
tablespoons olive oil, and lemon juice. Pulse until it forms a thick pesto.
4. Spread the pesto in an even layer on top of the fish. Cook until done (white and
flaky), about 15 - 20 minutes depending on the thickness of the fish.
3 Copyright 2015, 100 Days of Real Food®
KALE AND BACON STUFFED POTATOES
Serves: 4 - 5
Ingredients
● 3 russet potatoes, about 2½ to 3 pounds total
● 4 pieces bacon + 1 tablespoon bacon grease
● ½ bunch kale (about 4 cups shredded leaves)
● 1 clove garlic, minced
● ⅔ cup freshly grated Parmesan cheese
● ½ cup sour cream
● ¼ cup milk
● 2 tablespoons butter
● ½ teaspoon salt
● Pepper to taste
Instructions
1. Preheat the oven to 425 degrees F. Scrub the potatoes clean, prick a few holes in the
skin with a fork, and bake for 45 to 55 minutes or until tender when pierced with a fork.
(Alternatively, you could cook the potatoes in the microwave if you are short on time.)
2. Meanwhile, set a skillet over medium heat and add the bacon without overcrowding
the pan (no cooking oil is necessary). Cook for several minutes or until the bacon starts
to curl up and darken on the bottom. Flip and cook for several minutes longer until
cooked all the way through or to your desired doneness. I like my bacon crispy, so I
cook it until both sides are dark brown. Drain on a paper towel lined plate, set aside,
and reserve 1 tablespoon of bacon grease.
3. Wash the kale, remove and discard the large stems, and cut or tear the leaves into
shreds. Heat the bacon grease back up in the same skillet and add the kale and
garlic to the pan. Cook and stir until the kale wilts, about 1 to 2 minutes.
4. Once the potatoes are ready, slice them in half and carefully scoop the insides into a
large mixing bowl (while being careful not to break the outer shell). Add the bacon,
cooked kale, Parmesan, sour cream, milk, butter, salt, and pepper. Stir until well
combined but do not overmix.
5. Turn the oven up to 450 degrees F, scoop the seasoned mixture back into the potato
shells, and bake until the tops turn golden brown, about 10 to 15 minutes more.
4 Copyright 2015, 100 Days of Real Food®
PORK CARNITAS TACOS (with Sliced Cabbage as a Topping)
Serves: 8 - 10
Adapted from Marcela Valladolid
Ingredients
● 2 to 2 ½ lbs pork shoulder or Boston butt roast, cut into 5 or 6 small pieces
● 3 teaspoons dried oregano
● 2 teaspoons black pepper
● 1 teaspoon salt
● ½ teaspoon ground cumin
● 1 onion, cut into 6 or 8 chunks
● 3 garlic cloves, whole
● 1 recipe tomatillo salsa (use this recipe or can be purchased at Trader Joe’s)
● 1 ½ recipes whole-grain corn tortillas (store bought or homemade)
● 2 avocados, sliced
● Fresh cilantro
For the Cabbage Topping:
● 2 cups red cabbage shredded
● 1/2 tablespoon olive oil
● 2 teaspoons lime juice
● 1/4 teaspoon salt kosher
Instructions
1. Mix together oregano, pepper, salt, and cumin and rub on outside of pork pieces in
bottom of slow cooker.
2. Throw onion and garlic on top of pork.
3. Slow cook on low for 6 – 8 hours or until meat is falling apart.
4. When finished discard the onion and garlic. Drain meat and shred with a fork.
5. In a medium bowl, combine the cabbage, olive oil, lime juice, and salt
6. Serve warm with tortillas, tomatillo salsa, avocados, cilantro and cabbage topping.
5 Copyright 2015, 100 Days of Real Food®
ROASTED VEGETABLE PASTA
Serves: 5 - 6
Ingredients
● ½ lb whole-grain spaghetti noodles, boiled
according to package directions, drained and set
aside
● 1 eggplant, about 12 to 13 ounces, cut into 1”
dice
● 2 medium-sized zucchinis (or other summer squash), about 7 to 8 ounces each, cut
into 1” dice
● 2 fresh Roma tomatoes (optional), cut into 1” dice
● 2 cloves garlic, minced
● ⅓ cup dry white wine
● 3 tablespoons olive oil
● 1½ teaspoon salt (or less if tomato sauce has salt added)
● 1¼ teaspoon dried thyme
● Pepper, to taste
● 1 – 15 oz. can (or jar) plain, unseasoned organic tomato sauce, preferably with “no
salt added”
● ¾ cup freshly grated Parmesan cheese
Instructions
1. Preheat oven to 425 degrees F.
2. In a 13 X 9 casserole dish combine the eggplant, zucchini, tomatoes (if using), and
garlic. Sprinkle over top the wine, olive oil and spices. Roast veggies until they are
tender and brown, about 40 minutes, stirring once halfway through the cooking time.
3. Pull the casserole dish out of the oven and stir the noodles and tomato sauce in with
the veggies. Top with the Parmesan cheese and stick the casserole dish back in the
oven until the cheese is melted, about 5 more minutes. Serve warm and enjoy!
6 Copyright 2015, 100 Days of Real Food®
WEEKNIGHT BEEF BOURGUIGNON
Recipe adapted from TheKitchn.com
Serves: 5 to 6
Ingredients
● 4 - 5 pieces bacon
● 2½ pounds stew beef (cut into cubes)
● 2 cups red wine
● 1 tablespoon olive oil (or reserved bacon
grease)
● 1 onion
● 3 - 4 carrots
● 3 - 4 celery ribs
● 1 teaspoon salt
● ½ teaspoon dried thyme (or 2 - 3 sprigs fresh thyme with the woodsy stem removed)
● 2 - 3 cups broth (chicken, beef, or veggie - just enough to cover the meat)
Instructions
1. In your largest skillet, cook the bacon on medium heat until brown and crispy. Drain
on paper towels and remove all but about 1 tablespoon of the bacon grease from
the pan. Crumble the cooked bacon into the bottom of your slow cooker.
2. Sear the cubed beef for a few minutes on medium high until golden brown on the top
and bottom. Add to the slow cooker on top of the bacon.
3. Deglaze the pan by adding the wine and turning up the heat to high while scrapping
the brown bits off the bottom of the pan. Cook for a few minutes until reduced by
half, then pour into the slow cooker.
4. Add a tablespoon of olive oil (or bacon grease if you have extra) to the pan and
cook the veggies on medium heat for 2 - 3 minutes while stirring occasionally. Add the
veggies to the slow cooker along with the seasonings and broth and cook on low for 6
to 8 hours. Serve over whole-grain noodles and enjoy.
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QUICHE WITH A WHOLE-WHEAT CRUST
(WITH A SIDE OF BACON AND BROCCOLI)
Serves: 5 - 6
Ingredients
Easy Whole-Wheat Pie Crust:
● 1 ½ cups whole-wheat flour (I like King
Arthur’s organic white whole-wheat flour)
● ½ cup melted butter
● ½ teaspoon salt
● 2 tablespoons milk
Quiche Filling:
● 1 ½ cups milk, preferably whole
● 4 large or 5 small farmers' market or organic eggs, beaten
● Salt and pepper, to taste
● Dash cayenne pepper (optional)
On the Side:
● 10 pieces of bacon
● 1 ¼ pounds of broccoli, cut into 2-inch pieces
Instructions
1. Preheat oven to 375 degrees F.
2. In a 9-inch pie pan, combine all crust ingredients and mix with a fork.
3. Use your hands to finish the mixing and then form a ball in the pan. Press it into the
pan and bring it up on the sides, and then pinch the top (with your finger or a fork).
4. Whisk together all quiche filling ingredients and then pour right into the raw crust.
(If you want to add some mix-ins like bits of ham and cheddar or diced tomatoes and
goat cheese then this is where you do it)!
5. Bake for 30 - 40 minutes or until filling is set and turning golden brown on top.
6. Meanwhile, set a skillet over medium heat and add the bacon without overcrowding
the pan (no cooking oil is necessary). Cook for several minutes or until the bacon starts
to curl up and darken on the bottom. Flip and cook for several minutes longer until
cooked all the way through or to your desired doneness. I like my bacon crispy, so I
8 Copyright 2015, 100 Days of Real Food®
cook it until both sides are dark brown. Drain on a paper towel lined plate, set aside.
7. Discard tough lower third of broccoli stem. Cut broccoli into 2-inch florets. In a
steamer set over boiling water steam broccoli, covered, 4 to 5 minutes. Do this step
during the last 10 minutes that the quiche is baking. Serve bacon and broccoli on the
side and enjoy!
9 Copyright 2015, 100 Days of Real Food®
WHOLE-WHEAT CHEDDAR GARLIC DROP BISCUITS
Makes: 12 Biscuits
Ingredients
● 1 cup whole-wheat flour
● 1¼ teaspoons baking powder
● ½ teaspoon salt
● ¼ teaspoon garlic powder
● ½ cup melted butter (1 stick)
● ½ cup milk
● 1 cup freshly grated cheddar cheese (sharp or
mild, or a combination)
Instructions
1. Preheat the oven to 375 degrees F.
2. In a medium sized bowl whisk together the flour, baking powder, salt, and garlic
powder. Use a fork to stir in the grated cheese.
3. Mix in the melted butter and milk until well combined, but not over-mixed.
4. Drop 12 heaping spoonfuls of the mixture onto a large ungreased baking sheet
(evenly spaced). Bake until light brown, about 18 to 20 minutes. Serve warm and
enjoy.
10 Copyright 2015, 100 Days of Real Food®
TACO SALAD
Serves: 3 - 4
Ingredients
● 1 head lettuce (any variety), washed and chopped
● 2 tablespoons olive oil or butter
● ½ cup onion, diced
● ½ pound ground beef, preferably locally raised & grass-fed
● ½ cup canned kidney, pinto, or black beans
● ¾ teaspoon chili powder
● ½ teaspoon cumin + extra for tortillas
● ¼ teaspoon oregano
● Salt and pepper, to taste
● 4 whole-grain corn tortillas
● 1 cup grated Monterey Jack cheese + extra for tortillas
● 2 tomatoes, diced (or pico de gallo)
● ½ cup sour cream
● 1 bunch cilantro
● 1 lime
● 2 cups brown rice (optional), cooked according to package directions
Instructions
1. Turn the oven broiler onto high. Melt the butter/oil in a medium skillet over medium
heat on the stove. Add the onions and cook until they begin to soften, 3 – 4 min.
2. Add the beef and beans to the pan. Break it up with a spatula while the beef browns.
Season the meat mixture with the chili powder, cumin, oregano, salt, and pepper.
3. Place tortillas on a large, ungreased baking sheet and sprinkle them with cheese. Put
a few dashes of cumin on top of the cheese. Put them under the broiler for 2 – 3
minutes or until lightly brown.
4. While the beef and tortillas are cooking, spread the lettuce out over a large serving
platter then top it with rows of tomatoes, cheese, and sour cream.
5. Add the cooked ground beef mixture in a row on the serving platter. When the tortillas
are done and have cooled slightly, slice them (kitchen scissors or a pizza cutter work
great for this) and add them to the platter as well.
6. Sprinkle entire dish with fresh cilantro leaves and some fresh-squeezed lime juice.
11 Copyright 2015, 100 Days of Real Food®
WEEK 1: GROCERY LIST
Shopping List
Produce
● 1 bunch fresh parsley leaves
● 1 large bunch cilantro
● 1 head red cabbage (for 2 cups shredded)
● 1 bunch kale
● 1 head lettuce (any variety)
● 2 broccoli crowns
● 1 eggplant, about 12 to 13 ounces
● 1 bunch green onions
● 3 large onions
● 2 medium-sized zucchinis (or other summer squash), about 7 to 8 ounces each
● 1 pound bag carrots (need 3 to 4)
● 1 bunch celery (need 3 to 4 ribs)
● 1 lemon
● 2 limes
● 1 head garlic (6 cloves needed)
● 3 russet potatoes, about 2½ to 3 pounds total
● 2 avocados (both ripe by Monday)
● 4 tomatoes (Roma is optional)
Dairy/Eggs
● 1 block Parmesan cheese (need almost 2 cups grated)
● 1 block sharp or mild cheddar cheese (need 1 cup grated)
● 1 block Monterey Jack cheese (1 ½ to 2 cups shredded)
● Sour Cream (need 2 cups)
● Milk (need just under 2 ½ cups, preferably whole)
● Butter (need 2 ¼ sticks)
● 4 large or 5 small farmers' market or organic eggs
Meat
● 1 pound mild white fish fillets (such as cod, tilapia, flounder, or sole)
● 2 to 2 ½ lbs pork shoulder or Boston butt roast
● 2½ pounds stew beef
● ½ pound ground beef, preferably locally raised & grass-fed
● 1 16-ounce pack of bacon (need 18-19 slices)
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Interior Aisles
● 1 bag sliced raw almonds (need ½ cup)
● 2 packages whole-grain corn tortillas (or use this recipe)
● 1 box whole-grain spaghetti noodles (need ½ pound)
● 1 box broth (need 3 cups of either chicken, beef or veggie – could also use homemade!)
● 2 ½ cups whole-wheat flour (I like King Arthur’s organic white whole-wheat flour)
● 1 can kidney, pinto, or black beans
● 1 15-ounce can plain, unseasoned tomato sauce
● 1 jar tomatillo salsa (Trader Joe’s has some or use this recipe)
● Dry white wine (need ⅓ cup)
● Red wine (need 2 cups)
● 1 box quick cooking brown rice (need 2 cups, optional)
Pantry Items
● Baking powder
● Olive oil
● Salt
● Pepper
● Ground cumin
● Dried oregano
● Dried thyme
● Garlic powder
● Chili powder
● Cayenne pepper (optional)
13 Copyright 2015, 100 Days of Real Food®
WEEK 2: RECIPES
MOROCCAN FISH WITH MANGO AND COUSCOUS
Serves: 3 - 4
Ingredients
● 1 cup dried whole-wheat pearl couscous
(if you can’t find “pearl” regular whole-grain
couscous will work)
● 1 pound fresh wild-caught white fish
● Salt and pepper
● 1 teaspoon ground cumin
● ½ teaspoon chili powder
● ½ teaspoon ground coriander
● 1 ½ tablespoons butter
● 1 ripe (soft) mango, peeled and diced
● ½ cup fresh cilantro, chopped + extra for garnish
● 2 teaspoons fresh-squeezed lime juice
● ¼ teaspoon salt
Instructions
1. Cook couscous according to package directions. The "pearl" version usually takes
about 8 - 10 minutes to cook.
2. In a small bowl combine the cumin, chili powder, coriander and a pinch of salt &
pepper. Evenly rub the spice mixture on all sides of the fish and set aside (in the fridge
if you’d like).
3. Peel, core and dice the mango. We use a mango corer at our house. Chop the
cilantro into small pieces. Put the mango, cilantro, and lime juice together in a
medium-sized bowl and set aside.
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4. Heat the butter in a large sauté pan over medium heat. Add the seasoned fish to the
pan and cook on both sides until it’s white all the way through. For thinner pieces this
might only take a few minutes.
5. Once the couscous is done transfer it to the bowl with the mango, cilantro, and lime.
Add ¼ teaspoon salt and mix together thoroughly.
6. Divide the couscous mixture evenly among plates. Top with pieces of fish and extra
pieces of cilantro.
7. Serve warm with a salad or vegetable on the side and enjoy!
15 Copyright 2015, 100 Days of Real Food®
THE BEST WHOLE CHICKEN IN THE CROCK POT
Serves: 5 or 6 (depending on size of the chicken)
*Served shredded on whole-wheat tortillas with green goddess dressing and a side of fresh fruit
Ingredients
● 2 teaspoons paprika
● 1 teaspoon salt
● 1 teaspoon onion powder
● 1 teaspoon thyme
● ½ teaspoon garlic powder
● ¼ teaspoon cayenne (red) pepper
● ¼ teaspoon black pepper
● 1 onion
● 1 large chicken (about 4 or 5 pounds)
● 10-12 whole-wheat tortillas
● Green goddess dressing (see recipe below)
● Side of lettuce with fresh fruit
(*Make Overnight Chicken Stock with carcass for Wednesday’s soup and save some chicken
for tomorrow)
Instructions
1. Combine the spices in a small bowl.
2. Loosely chop the onion (discarding the peel) and place it in the bottom of the slow
cooker.
3. Remove any giblets from the chicken and then rub the spice mixture all over.
4. Put prepared chicken on top of the onions in the slow cooker, cover it, and turn it on
to high. There is no need to add any liquid.
5. Cook for 4 – 5 hours on high or 7 hours on low or until the chicken is falling off the
bone. Shred with a fork, place on whole-wheat tortillas, drizzle with green goddess
dressing, and serve with lettuce and fresh fruit. At the end of the night don't forget to
make your homemade stock with the leftover bones (next recipe).
16 Copyright 2015, 100 Days of Real Food®
OVERNIGHT CHICKEN STOCK
Makes: 4 to 6 quarts (depending on the size of your slow cooker)
Ingredients
● Leftover chicken bones or carcass roughly
equivalent to one small or medium sized chicken
(from The Best Whole Chicken recipe above)
● 1 onion, peeled and loosely chopped
● 1 rib of celery, roughly chopped
● 1 carrot, roughly chopped (no need to peel)
● 1 bay leaf
● 1 sprig fresh parsley
● 1 sprig fresh thyme (or sub ½ teaspoon dried thyme)
● Salt, to taste
Note: If you are missing any of these ingredients I wouldn't let that stop you from making it
anyway …it’s hard to mess up stock!
Instructions
1. After removing all edible meat from the Best Whole Chicken recipe leave all the
remaining bones, skin, cooking juices, etc. in the slow cooker (including the original
onion and spices you used when making the chicken).
2. Add the chopped onion, celery, carrot and spices on top of the bones and fill the
crock pot almost to the top with tap water (leaving about ½” to 1” at the top).
3. Turn the slow cooker onto "low" after dinner and cook all night long or alternatively
you could start it in the morning and cook on "low" for 8 – 10 hours during the day.
4. After the stock is done cooking turn off the heat and, using a soup ladle, pass the
stock through a fine sieve to remove all herbs/bones/etc. Either refrigerate or freeze
the stock for future use.
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GREEN GODDESS DRESSING
Makes about almost 2 cups (approximately)
Ingredients
● ¾ cup plain yogurt
● ¼ cup milk
● ½ cup fresh parsley
● ½ cup green onions (white and green parts)
● ½ cup fresh basil
● 1 clove garlic, crushed or minced (just make sure
it gets chopped when you puree it with the blender!)
● 2 tablespoons lemon juice
● ½ teaspoon salt
Instructions
1. Puree together in a blender. Serve immediately or refrigerate for up to 4 or 5 days.
Shake before each use.
18 Copyright 2015, 100 Days of Real Food®
FETTUCCINE ALFREDO WITH ZUCCHINI
Serves: 4 to 5
Adapted from Essentials of Classic Italian Cooking
Ingredients
● 2 small zucchini
● 1 lb boxed or homemade 100% whole-wheat pasta
● Leftover crock pot chicken
● 2 tablespoons butter, preferably organic + an extra tablespoon for sautéing the
zucchini
● 1 cup heavy whipping cream, preferably organic
● ⅔ cup freshly grated Parmesan cheese
● Salt and pepper, to taste
Instructions
1. Wash, trim and dice the zucchini into 1” sized pieces. Set a large skillet over medium
heat and add a tablespoon of butter. Cook the diced zucchini until it begins to turn
translucent and can easily be pierced with a fork. It should only take a few minutes.
Put zucchini on a plate and set aside.
2. In a large pot, boil the pasta according to package directions.
3. Meanwhile return the skillet to the stove and melt the other 2 tablespoons of butter
along ⅔ of the cream over medium heat. Stir with a wooden or other large spoon.
4. Once the cream and butter start to thicken (after a couple minutes) turn the heat
down to medium-low. Drain the pasta and add it to the skillet with the cream mixture
along with the remaining ⅓ cup cream and all of the Parmesan cheese.
5. Return the zucchini to the pan (along with any leftover chicken from the night before)
and toss to coat until the sauce thickens slightly. Season with salt and pepper and
portion out into pasta bowls. Garnish with extra Parmesan cheese and serve
immediately.
19 Copyright 2015, 100 Days of Real Food®
BROCCOLI CHEESE SOUP
Serves: 6 to 8
Ingredients
● 3 slices raw bacon, cut into 1-inch pieces
● 1 tablespoon butter
● ¼ cup diced onion
● 3 tablespoons whole wheat flour
● 1 ¼ pounds raw broccoli, cut into 2-inch pieces
● 4 cups chicken broth (use the homemade stock you made after the chicken)
● 1 cup milk
● ½ teaspoon salt
● Pepper, to taste
● ½ cup heavy cream
● 1 cup freshly shredded cheddar cheese
● Optional garnish: Cooked bacon (but make sure you have enough for the BLTs first!)
Instructions
1. In a large soup pot over medium heat, cook the bacon pieces until brown and crisp,
about 3 to 4 minutes.
2. Add the butter and diced onion and allow it to cook and soften for another minute.
3. Turn to medium-low, whisk in the flour, and cook while stirring for 1 to 2 minutes being
careful not to let the flour burn.
4. Add the broccoli pieces, broth, milk, salt, and pepper to the pot. Bring to a boil and
then simmer on medium-low for 10 minutes.
5. Blend until smooth with a hand immersion blender (or by transferring to a countertop
blender in batches).
6. Stir in the heavy cream and shredded cheese and serve warm. (You can freeze any
leftovers.)
20 Copyright 2015, 100 Days of Real Food®
BLTs (BACON, LETTUCE AND
TOMATO SANDWICH)
Serves: 4
Ingredients
● 4 thick slices bacon
● 8 pieces whole-wheat bread, lightly
toasted
● 2 ripe tomatoes, cut into ¼ inch slices
● ½ head Bibb or Boston lettuce
● ¼ cup mayonnaise
Instructions
1. Fry the bacon on both sides over medium-high heat until crisp, about 5 - 10 minutes.
Using tongs, transfer to paper towels to drain.
2. Evenly divide and spread the mayo mixture onto 4 of the lightly toasted pieces of
bread. Top with tomato slices, bacon, lettuce, and another piece of bread and serve.
21 Copyright 2015, 100 Days of Real Food®
CHOPPED SALAD
Serves: 3 to 4
Inspired by The Gladly Restaurant
Ingredients
For the Salad
● 1 cup uncooked pearl (aka Israeli) whole-wheat
couscous
● 2½ ounces arugula (half a 5-ounce box or about
4 cups)
● 1 large tomato, diced
● ¼ cup grated Parmesan cheese
● 2 teaspoons olive oil, divided
● 2 teaspoons balsamic vinegar
● Salt and pepper
● ⅓ cup pepitas (shelled pumpkin seeds)
● ⅓ cup raisins
● 4-ounce pack smoked wild salmon
For the Dressing
● ⅓ cup sour cream (could also substitute mayo although, in most cases, it doesn't
technically follow our real food rules)
● 2 tablespoons buttermilk
● 1 tablespoon lemon juice
● 1 tablespoon chopped fresh basil
● 1 clove garlic, minced
Instructions
1. Cook the couscous according to package directions and immediately toss with 1
teaspoon olive oil to prevent clumping. Allow to cool.
2. On a large platter, arrange the arugula in a row down the center. Make a row of the
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cooked (yet, slightly cooled or cold) couscous next to it. Sprinkle the couscous with a
little salt.
3. In a small bowl toss the diced tomato with the Parmesan, 1 teaspoon olive oil,
balsamic vinegar, salt, and pepper. Make a row of it on the other side of the arugula.
4. Toast the pepitas in a toaster oven or in a small, dry pan on the stove. They are done
when you start to hear a bit of popping. Toss them together with the raisins and place
in another row next to the tomatoes.
5. Cut up the smoked salmon and place it in a row next to the couscous.
6. To make the dressing, either whisk together the sour cream, buttermilk, lemon juice,
basil, and garlic, or for the best results, quickly blend it together with a hand immersion
blender. Pour over top and serve.
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CREAM BISCUITS
Makes: 32 Biscuits
*This recipe has already been doubled so you may have
leftovers for tomorrow.
Ingredients
● 4 cups whole-wheat pastry flour,
plus extra for patting out the dough
● 5 teaspoons baking powder
● 1 teaspoon salt
● 2 ½ cups heavy cream
● Milk for brushing the tops (optional)
Instructions
1. Preheat oven to 450 degrees F.
2. In a large bowl, use a fork to whisk together the flour, baking powder, and salt. Pour in
the cream and stir to combine just until the dry ingredients are moistened.
3. Pick up the dough with your hands and pat it down into one big square about ½ inch
thick on a large baking sheet. Use extra flour if necessary to keep it from sticking to
your hands.
4. Cut the dough into 32 equal squares, and then spread them out on the baking sheet
so they are all at least a couple inches apart. Brush the tops with milk if desired (for
browner tops).
5. Bake until a deep golden brown on the bottom, about 10 - 12 minutes. Serve warm
with butter and jam or store at room temp in an airtight container.
24 Copyright 2015, 100 Days of Real Food®
GRILLED TERIYAKI PORK TENDERLOIN
Serves: 4 to 5
Ingredients
● 1-1.5 lbs pork tenderloin, organic and/or local
recommended
● ½ cup soy sauce, low-sodium recommended
● ½ cup cilantro, chopped
● 2 tablespoons fresh ginger, peeled and diced
● 2 tablespoons toasted sesame oil
● 2 tablespoons white wine vinegar
● 6 cloves garlic, minced
● ¼ cup water (optional)
Instructions
1. Mix together all marinade ingredients from the soy sauce down to the garlic
(including the water if using to help cover the meat).
2. Pour marinade over the pork tenderloin in a fairly small container so the liquid covers
the meat. Let it marinate in the fridge for 30 - 60 minutes (the longer the better
although if you are really short on time 20 minutes will do the trick). If the marinade
doesn’t fully cover the meat then flip the pork halfway through the marinating
process.
3. Heat up the grill to a medium-high temperature (we like to spray a little cooking oil first
to prevent sticking).
4. Grill the pork for about 10 – 15 minutes on each side or until the internal temperature
reaches 150 degrees F. Slice and serve warm with leftover cream biscuits…enjoy!
25 Copyright 2015, 100 Days of Real Food®
ROASTED VEGETABLES
Serves: 4 to 5
If asparagus isn’t new to you then check out our “How To Roast Vegetables” post for more
ideas!
Ingredients
● 1 bunch asparagus
● ½ pint cherry tomatoes
● 5 cloves garlic, minced
● 1 to 2 tablespoons olive oil
● Salt, to taste
Instructions
1. Preheat oven to 450 degrees F.
2. Trim asparagus (discard thickest part of the stems) and toss together with whole
cherry tomatoes, garlic, olive oil, and salt on a baking sheet. Use enough olive oil to
lightly coat the veggies.
3. Roast until the asparagus can be easily pierced with a fork, about 15 to 20 minutes.
26 Copyright 2015, 100 Days of Real Food®
WEEK 2: GROCERY LIST
Shopping List
Produce
● 1 ripe mango
● Fresh fruit (served on the side, so best to choose what is in season!)
● 1 lemon
● 1 lime
● 3 onions
● 1 bunch green onions
● 1 head Bibb or Boston lettuce
● 1 rib of celery, for stock
● 1 carrot, for stock
● 1 bunch fresh cilantro
● 1 bunch fresh parsley
● 1 bunch fresh basil
● 2 heads of garlic (13 cloves needed)
● 2 small zucchini
● 2 broccoli crowns
● 3 ripe tomatoes
● ½ pint cherry tomatoes
● 1 box or bag arugula (half a 5-ounce box needed, or about 4 cups)
● 1 fresh ginger root (2 tablespoons needed)
● 1 bunch asparagus
Dairy/Eggs
● 1 stick of butter
● Plain yogurt (¾ cup needed)
● Milk (1 ½ cups needed)
● Heavy whipping cream, preferably organic (1 cup needed)
● Heavy cream (3 cups needed)
● 1 small block Parmesan cheese (enough for almost 1¼ cup grated)
● Shredded cheddar cheese (1 cup needed)
● Mayonnaise, ¼ cup
● Sour cream, 1/3 cup
● Buttermilk, 2 tablespoons
27 Copyright 2015, 100 Days of Real Food®
Meat
● 1 pound fresh wild-caught white fish
● 1 large chicken (about 4 or 5 pounds)
● 1 8-oz pack thick sliced bacon (need 7 slices)
● 4-oz pack smoked wild salmon
● 1-1.5 lbs pork tenderloin, organic and/or local recommended
Interior Aisles
● 1 box dried whole-wheat pearl couscous (if you can’t find “pearl” then regular whole-
grain couscous will work) (need 2 cups)
● Whole-wheat tortillas (10-12)
● 1 lb box 100% whole-wheat pasta
● Whole-wheat pastry flour (4-5 cups needed)
● 1 loaf whole-wheat bread
● 1 small bag pepitas (shelled pumpkin seeds)
● Raisins (⅓ cup needed)
● 1 bottle soy sauce, low-sodium recommended (½ cup needed)
Pantry Items
● Olive oil
● Toasted sesame oil
● Balsamic vinegar
● White wine vinegar
● Salt
● Pepper
● Ground cumin
● Chili powder
● Ground coriander
● Paprika
● Onion powder
● Dried thyme
● Garlic powder
● Cayenne (red) pepper
● Bay leaves, 1 for stock
● Baking powder
