In the consultation, I am almost always asked what to eat. There are specific nutritional recommendations for specific health problems, but the most general recommendation for the fall menu is to eat mildly grown, seasonal and non-industrially nutritious, freshly prepared hot food.
Children need healthy food to grow, and we all want to feel satisfied with delicious food. It is important for parents to provide wholesome food for the family without too much effort. I know firsthand how much depends on food for children to be healthy, calm and strong. And that mothers always have many responsibilities and little time.
To inspire my dear customers, I have written down my family’s menu for two weeks this autumn. My menu is less varied in reality, but I have come up with the desire for variety when preparing a sample menu. 🙂
Sample menus can be used as inspiration by both vegetarians and vegetarians. Vegetarians can find an opportunity to reduce the consumption of meat and fish products in the menu, and vegetarians can completely exclude meat and fish.
A weekday morning could start with porridge – salty, with berries or homemade jam, with cinnamon. I add one teaspoon of ghee per eater. If the family has children and the health of the family members is generally good, and the porridge with milk tastes good, then the porridge could be cooked with mild raw milk. Milk can also be diluted with water. Porridge can also be cooked with overnight soaked crushed nuts and/or dried fruits, raisins.
It is very good to use ghee as fat in cooking. Ghee can withstand high temperatures, promotes digestion and gives a wonderful taste. Pancakes can be fried with ghee or sesame oil.
I mainly use cumin, turmeric, coriander and dark mustard seeds as spices, which create a healthy appetite, help digestion and make food tasty. I rarely use chili. For the food base, I heat cumin seeds and fresh ginger in ghee. I mix turmeric and ground coriander together with salt in a little hot water and later add to the stewing or soup water. I also add asafoetida to foods that cause gas, which is available at Piprapoe. The bay leaf also has an anti-gastric effect.
Bread, chicken, fish and sweets should be eaten in moderation. I planned dessert twice a week in the sample menu. Fish and chicken are planned once a week each. Cheese and dairy products should also be consumed in moderation and rather during breakfast and lunch and not in the evening.
The sample menu is indicative and for inspiration and rather refers to general principles. All components can be combined, replaced, etc. at will.
If possible, the raw materials should be mild, seasonal, without additives and fresh. Also bread.
The general recommendation is to eat fresh, i.e. food prepared on the same day. At the same time, lunch can also be supplemented with simple side dishes for the evening, for example on weekends. If we try to follow the principles of a healthy diet for 80%, we don’t have to worry about the 20% when we “slip off the right path”. The body will cope with it.
When inspiration runs out, you can always dokitchers and there is balanced, nutritious food that is easily prepared.
For a change from other whole grains, you can eat quinoa, which is easy to make and very tasty.
The preview of the sample menu is a nutritious and easily and quickly prepared meal that even schoolchildren can make themselves. An adult generally does not need to wait.
WEEK I
Monday
- Morning: porridge (oatmeal, four-grain, spelled, etc.).
- Lunch: at school or work
- Wait: cous-cous with ghee or olive oil and steamed cauliflower or broccoli
- Dinner: pumpkin risotto
Tuesday
- Morning: porridge
- Lunch: at school or work
- Wait: one-egg omelet with paprika, cottage cheese
- Evening: baked vegetables (zucchini, carrot, pumpkin, potato, turnip, etc.) with ghee. Chicken breast if desired.
Wednesday
- Morning: porridge
- Lunch: at school or work
- Waiting: a warm sandwich with cottage cheese and tomato
- Evening: Kitcheri with vegetables (carrot, green pea, cauliflower, paprika, etc.), baked beet.
Thursday
- Morning: porridge
- Lunch: at school or work
- Standby: buckwheat porridge (if you soak it in the morning, it will be ready quickly)
- Evening: lentil soup
Friday
- Morning: porridge
- Lunch: at school or work
- Wait: fried egg with cottage cheese
- Dinner: baked fish with boiled turkey beans. Paris apple pie.
Saturday
- Morning: pancakes from mild (whole grain) flour (for example spelled and barley flour in half) with honey or homemade jam
- Lunch: chicken breast with salad, avocado
- Evening: mild lasagna with vegetables. Bananas breaded in ghee with dark chocolate.
Sunday
- Morning: pancakes from mild (whole grain) flour (for example spelled and barley flour in half) with honey or homemade jam, maple syrup
- Lunch: peasant omelette (omelet with potatoes and zucchini, cheese if desired)
- Evening: borscht soup. A little sour cream if desired.
WEEK II
Monday
- Morning: porridge
- Lunch: at school or work
- Waiting: warmed borscht soup
- Evening: lentil curry with basmati rice
Tuesday
- Morning: porridge
- Lunch: at school or work
- Wait: one-egg omelet with paprika
- Evening: Kitcheri with vegetables
Wednesday
- Morning: Porridge
- Lunch: at school or work
- Wait: cous-cous with ghee or olive oil and steamed cauliflower or broccoli
- Evening: beet soup
Thursday
- Morning: porridge
- Lunch: at school or work
- Waiting: warm sandwich with cheese and tomato
- Dinner: ratatouille with rice and turkey beans
Friday
- Morning: Porridge
- Lunch: at school or work
- Waiting: buckwheat porridge with ghee, cottage cheese
- Evening: chicken breast, basmati rice, cabbage stew with turmeric, cumin and mustard seeds. Baked apple with vanilla sauce
Saturday
- Morning: pancakes from mild (whole grain) flour (for example spelled and barley flour in half) with honey or homemade jam
- Lunch: mild whole wheat pasta with pesto, salad
- Evening: baked fish with vegetables, pumpkin cake
Sunday
- Morning: pancakes from mild (whole grain) flour (for example spelled and barley flour in half) with honey or homemade jam, maple syrup
- Lunch: buckwheat with onion, carrot, paprika, baked beet
- Evening: Pumpkin soup