SAVING DINNER Welcome to Your Bundled Menus! First things first: **Don’t forget to do a “save as” and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate a little faster? Use the bookmarks! Bookmarks: • In many cases you’ll see the little bookmarks icon as soon as you open your menu bundle, just click to open. Then you can select the menu you want to look at. • The bookmark icon should be in the gray strip on the left side of your window. (It may be on the bottom on some platforms.) • If you don’t have a gray strip, you can open it by hovering at the bottom of the window to show a small panel, and clicking “Show Acrobat Toolbar”. Hovering your mouse over the center bottom of the page brings up a small panel that has an ‘open bookmarks’ option, if you don’t see the sidebar. Open the bookmarks tab to quickly select your favorite menus. Depending on your software and settings, the bookmark tab may look a little different or be located at the bottom of the window.
Transcript
SAVING DINNER Welcome to Your Bundled Menus!
First things first: **Don’t forget to do a “save as” and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate a little faster? Use the bookmarks! Bookmarks:
• In many cases you’ll see the little bookmarks icon as soon as you open your menu bundle, just click to open. Then you can select the menu you want to look at.
• The bookmark icon should be in the gray strip on the left side of your window. (It may be on the bottom on some platforms.)
• If you don’t have a gray strip, you can open it by hovering at the bottom of the window to show a small panel, and clicking “Show Acrobat Toolbar”.
Hovering your mouse over the center bottom of the page brings up a small panel that has an ‘open bookmarks’ option, if you don’t see the
sidebar.
Open the bookmarks tab to quickly select your favorite menus.
Depending on your software and settings, the bookmark tab may look a little different or be located at the bottom of the window.
Printing?
• Be sure to select the page range you want to print. If you ‘just hit print’ you’ll print everything. On an iPad?
• Make sure you have Adobe Reader installed. It’s free in the App store. • With Adobe Reader installed, select the pdf file, and “open in” Adobe Reader. It should automatically save to your
Adobe Reader documents on your iPad. • You can then open your menu through Adobe Reader. (With the file open, there’s even an option in the upper
right corner to email the file to yourself.) • If you get a screen that says "for the best experience, open this .pdf portfolio in Acrobat X or Adobe Reader X, or
later" simply tap on the page and click "open in" (top right-hand corner of the screen) and choose Adobe Reader. Having trouble?
• Make sure you have the latest version of Adobe Reader installed on your computer – free from Adobe.com • If you are on a Mac be sure you’re viewing this in Adobe. Macs will default to the Preview application. • On the internet? Try using a different browser. If it’s not working in chrome, it may work in firefox or internet
explorer. • The bookmarks may not show inside your browser (we have seen this in firefox), just save to your computer, and
when you view it with Adobe Reader (and not your browser) it should work. • Need more help? We’re here to help you with all your dinner needs. Visit our website at
www.SavingDinner.com for all of the details and any assistance you need.
Enjoy your menus! Love, Leanne
Hovering at the center bottom brings up this panel. You can open the toolbar here.
Welcome to “Saving Breakfast” Making nutritious meals you've always wanted for your family without the last minute guesswork or hassles.
Welcome Breakfast is the most important meal of the day. How many times have you heard that? And yet for many of us, it’s the easiest to skip. We’re ALWAYS rushing around first thing in the morning. Everyone needs to get somewhere at the same time and that annoying tick tock, tick tock of the clock reminds us we’re going to be late! So how on earth do we get a handle on getting breakfast eaten? I have found one of the best solutions is cooking for the freezer so you have a stash of frozen breakfasts at your beck and call. I’m not talking about the expensive, preservative-filled stuff you can buy at the grocery store; I’m talking the stuff you make, freeze, thaw overnight and fix in your own microwave! Easy stuff, that’s not only 100% absolutely natural, with no strange or odd ingredients that no one can really pronounce (you will know this because you made it yourself!), but filling and delicious. The best part about eating breakfast is the gigantic kick-start to your metabolism. That’s great news if you’re dealing with Body Clutter issues. For everyone else, having a good breakfast will help them concentrate at school, work and play. Remember—if a car needs fuel to drive, how much more do we need food (our fuel), to be at our best? Having breakfast will start your day right and get you going in the right direction. Here is Breakfast in a Hurry—easy recipes you can make on a Saturday morning and be home free for the whole week! Additionally, I’ve got a bonus for you: my smoothie recipe! Smoothies are incredibly fast and easy and good stuff! I have one every morning before I work out. Let’s Get Printing You may be reading this on your computer screen, but to get the most out of this menu, you might want a printed copy. Start by printing this entire document or just scroll to the pages where the shopping list or recipes start, see what the page number is, then tell your printer to start printing from there. You can also select to print the pages all in black and white (gray scale) if you don’t like to use up your color ink or only have a black and white printer. It will look great either way. Draft mode will save on ink if you really need to conserve when printing, but this may make it hard to read the directions so you’ll have to take the trial and error route on that one. Off and Running Instructions are printed and you’re off! To help you keep track of your new recipes, take a quick dash past your office supply stash (we all have one!) and slip your pages into a 3 ring binder for easy reference and to keep things organized. A great idea is to use the plastic page protectors to keep your pages from getting splattered on while you’re assembling your breakfast. Shopping Lists – Your plan for success This couldn’t be a Saving Dinner product without one of your most important tools to dinner success – the shopping list! We have included one for everyday and a second one just for the waffle mix for your convenience. Now you can buy a little or a lot. Home Sweet Grocery Store Let’s start by “shopping” in your pantry, fridge, freezer, and cupboards. Our meal testers found they could cross off almost two-thirds of the items needed because they already had them. This will also greatly reduce your shopping time and the payout at the checkout stand. Now, It’s time to put on those lace up shoes and head to the market for your remaining ingredients.
DRY GOODS Brown rice crisp cereal (1 cup) [B3] Old fashioned oatmeal (1/3 cup plus 1 1/2 cups) [B3,B5] Bran cereal (2 tablespoons) [B3] Powdered milk (2 tablespoons) (or vanilla flavored whey
or soy protein powder) [B3] Flour (8 cups, whole wheat pastry flour, if available) [B5] Whole-wheat flour (2 cups) [B5] Buckwheat flour (1 1/2 cups) [B5} Cornmeal (1/2 cup, stone ground) [B5} Buttermilk powder (2 cups) [B5] Baking powder (5 tablespoons) [B5] Baking soda (2 tablespoons) [B5] Sugar (1 cup) [B5] Chopped nuts (optional) [B5] Protein powder (2 scoops) [B6] FREEZER Assorted berries (1/3 cup) (organic, if available) [B6] BAKERY 1 large baguette (whole wheat, if available) [B2] 4 flour tortillas (whole wheat, if available) [B4] OTHER Gallon zipper-topper freezer bags
SHOPPING LIST LEGEND * = Optional Recipes
Purchase these ingredients if you are planning to make the ranch dressing or hummus. [D1] – [D6] = Day 1, Day 2, Day 3, etc…
Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.
INGREDIENTS: 1 (10-oz.) bag baby spinach (save leftovers for
a salad later in the day) 1/2 cup chopped onion, sautéed till translucent
(in a skillet with about 1 tablespoon of oil) 1 (8-oz.) bag shredded low fat cheddar cheese
(9 tablespoons) 9 eggs, cracked in a bowl and beaten as if making scrambled eggs Salt and pepper to taste (added to the eggs, stir well) INSTRUCTIONS: Preheat the oven to 375. In the meantime, lightly grease your muffin pan with either a non-aerosol spray or a little oil on a paper towel.
Into the greased muffin cups, add about 3 or 4 leaves of spinach. Top the spinach with about a teaspoon of sautéed onions. Top the onions with about 1 tablespoon of shredded cheese. Then using a soup ladle, add enough egg mixture to fill the muffin tin about 2/3 full.
Bake your little breakfast quiches for about 10 to 20 minutes, depending on the size of your muffin tin cups. They should brown up nicely on the top, but be careful not to overcook. To test for doneness, insert a toothpick in the middle of one of the muffin cups. If the toothpick comes out clean, then your quiches are done! Let them cool for at least 10 minutes in the pan. Using a dinner knife, carefully run the blade around the perimeter of each little quiche and plop them carefully onto a plate to finish cooling.
Freeze anything leftover. To reheat, just let thaw overnight and zap in your microwave for a minute or less. Remember, all microwaves are different. Mine takes about 45 seconds to produce a nicely warmed quiche. It’s gotta be thawed first though.
INGREDIENTS: 1 large baguette, preferably whole wheat, split
and cut in half (to make 4 servings) 8 tablespoons low fat ricotta 2 large ripe tomatoes, sliced 8 tablespoons shredded mozzarella cheese INSTRUCTIONS: Preheat your oven’s broiler. Spread each baguette piece with 2 tablespoons of the ricotta cheese. Divvy up the tomato slices evenly and place 1/4 of the tomato slices on each piece. Sprinkle each slice with 2 tablespoons of the mozzarella cheese. Place on a cookie sheet or jellyroll pan. Cook under the broiler until cheese is melted and bubbling. Serve immediately. If you’re freezing these to use later, press the cheese into the bread with your hand, so it’s not falling off and don’t broil. Flash freeze by place all pieces side by side in a gallon sized, zipper topped freezer bag. Place on a flat surface or on a cookie sheet or jellyroll pan (if you have room) to stabilize the bread and help it freeze evenly (you can remove it later). To heat, thaw overnight and follow broiling directions above.
INGREDIENTS: 1 cup brown rice crisp cereal (like Rice
Crispies, usually available in health food stores)
1/3 cup old-fashioned oatmeal 2 tablespoons bran cereal (I like the shredded
“stick” kind for this cookie) 2 tablespoons powdered milk (or vanilla flavored whey or soy
protein powder) 2 tablespoons peanut butter 1 teaspoon vanilla 1 egg 2 tablespoons honey INSTRUCTIONS: Preheat oven to 350 degrees. In a medium bowl, blend together dried cereals, oatmeal and powdered milk. In a smaller bowl, blend peanut butter, vanilla, egg and honey together, mixing well. Make a well in the dry ingredients and add the wet ingredients, incorporating well. Drop spoonfuls of dough on an ungreased cookie sheet and bake 10 to 12 minutes, or until edges begin to brown slightly. Let cool and remove from cookie sheet to a rack to finish cooling. Can be frozen. To thaw, remove as many cookies as desired the night before and thaw overnight in the fridge. They should be ready to go in the morning, if not, give them a quick 10 second or less zap in the microwave.
INGREDIENTS: 4 whole wheat flour tortillas 8 eggs, scrambled to your liking 1/2 cup shredded cheddar cheese 4 tablespoons salsa (jarred, your favorite) INSTRUCTIONS: In a dry skillet over a medium heat, warm the dry tortillas by moving the tortilla around in the skillet till nice and soft, turning it over and doing the other side. When tortilla has been sufficiently warmed, place scrambled eggs down the middle of the tortilla, followed by 2 tablespoons of shredded cheese, followed by the salsa. Now fold up your tortilla like a burrito, first the bottom part goes up, then wrap one side over the other…ta da! There’s your burrito! If you’re going to freeze them, tightly wrap each burrito individually in plastic wrap then seal them in a large freezer zipper topped plastic bag. To use frozen burritos, remove to thaw the night before in the fridge. You can heat the burritos in the oven at 350 until warmed through (about 20 minutes) or zap in the microwave, about 2 minutes, give or take (all microwaves are different; please watch your burrito to make sure you’re not over cooking it). *Variations: add chopped cilantro, chopped tomatoes, onions if you like. You can also add sausage (we chop soy breakfast sausage in this and it’s tasty!)
health food stores) 1/2 cup cornmeal (stone ground) 1 1/2 cups oatmeal (blend in your blender till powdered) 2 cups buttermilk powder (this is in the baking section of your
market) 5 tablespoons baking powder 2 tablespoons baking soda 1 cup sugar (or sucanat—natural sugar at the health food store) 2 tablespoons salt INSTRUCTIONS: This will make four quarts. Mix all together in a very large bowl and divvy up into gallon sized freezer storage bags. I would mark the date with a Sharpie pen and keep it in the freezer although you can keep in your pantry.
INGREDIENTS: 1 cup waffle mix 1 egg 1/2 to 2/3 cup water (start with the lesser
amount first and add if you need to) 2 tablespoons vegetable oil TOPPINGS: (your choice) 1 tablespoon whipped cream cheese 1 tablespoon nut butter (peanut butter, almond butter, etc.) 1 tablespoon ricotta cheese Sliced banana Fresh berries (raspberries, blueberries, etc.) Chopped nuts (walnuts, pecans, etc.) INSTRUCTIONS: In a medium bowl, stir mix with water, egg and vegetable oil. Heat your griddle and make your pancakes as usual! To make waffles, double the batter and follow the directions for your waffle iron. As you are cooking your waffles, you want to spread them out (not stack them) so they can cool without getting soggy. Once you have a bazillion waffles cooked and cooled, bag them in freezer weight zipper top bags and freeze. To thaw, take out as many waffles as you need—put them directly in the toaster and cook till desired toastyness. :-) There is no need to thaw waffles before toasting. You can mix and match these toppings as you want. You can make it simple and “to go” (toasted waffle with peanut butter on it makes a great breakfast on the run), or you can make it more elaborate, requiring a knife and fork. Just make sure you add the spreadable topping first, followed by the fruit or nuts.
INGREDIENTS: 2 to 3 ice cubes 1 banana, frozen 1 handful of frozen (organic if you can) berries, your
choice (about 1/3 cup) 2 scoops protein powder (I use a vanilla whey protein
powder) 1 (10-oz.) bottle of Stonyfield Farm low fat yogurt smoothie (I use vanilla
mostly)** Orange juice (just enough to add more liquid if you need it) **You can use soy milk if you prefer; vanilla soy milk would work great INSTRUCTIONS: Put everything in a blender (I have a 450 watt blender that works great!) and LET HER RIP! That’s it. Pretty simple, isn’t it? That’s how easy breakfast can be in the morning. This smoothie takes me all of two minutes to make. LEANNE’S NOTE: For the berries option, you could use peaches, some more banana whatever. Smoothies are pretty forgiving--the only necessary component is frozen fruit to make it shake-like.
Welcome to “Saving Breakfast” Making nutritious meals you've always wanted for your family without the last minute guesswork or hassles.
Welcome Breakfast is the most important meal of the day—how many times have you heard that? And yet for many of us, it’s the easiest to skip—we’re ALWAYS rushing around first thing in the morning. Everyone needs to get somewhere at the same time and that annoying tick, tick, tick of the clock reminds us we’re going to be late! So how on earth do we get a handle on getting breakfast eaten? I have found one of the best solutions is cooking for the freezer so you have a stash of frozen breakfasts at your beck and call. I’m not talking about the expensive, preservative-filled stuff you can buy at the grocery store; I’m talking the stuff you make, freeze, thaw overnight and fix in your own microwave! Easy stuff, that’s not only 100% absolutely natural with no weirdo ingredients (you will know this because you made it yourself!), but filling and delicious. The best part about eating breakfast is the gigantic kick-start to your metabolism. That’s great news if you’re dealing with body clutter issues. For everyone else, having a good breakfast will help them concentrate at school, work and play. Remember—if a car needs fuel to drive, how much more do we need food (our fuel), to be at our best? Having breakfast will start your day right and get you going in the right direction. Here is Breakfast in a Hurry-- easy button recipes you can make on a Saturday morning and be home free for the whole week! Let’s Get Printing You may be reading this on your computer screen, but to get the most out of this menu, you might want a printed copy. Start by printing this entire document or just scroll to the pages where the shopping list or recipes start, see what the page number is, then tell your printer to start printing from there. You can also select to print the pages all in black and white (gray scale) if you don’t like to use up your color ink or only have a black and white printer. It will look great either way. Draft mode will save on ink if you really need to conserve when printing, but this may make it hard to read the directions so you’ll have to take the trial and error route on that one. Off and Running Instructions are printed and you’re off! To help you keep track of your new recipes, take a quick dash past your office supply stash (we all have one!) and slip your pages into a 3 ring binder for easy reference and to keep things organized. A great idea is to use the plastic page protectors to keep your pages from getting splattered on while you’re assembling your breakfast. Shopping Lists – Your plan for success This couldn’t be a Saving Dinner product without one of your most important tools to dinner success – the shopping list! We have included everything you need in one handy list! Home Sweet Grocery Store Let’s start by “shopping” in your pantry, fridge, freezer, and cupboards. Our meal testers found they could cross off almost two-thirds of the items needed because they already had them. This will also greatly reduce your shopping time and the payout at the checkout stand. Now, it’s time to put on those lace up shoes and head to the market for your remaining ingredients.
On the Go Breakfast Bars Saving Breakfast Volume 2
Makes 30 Bars
Sticky Fingers Saving Breakfast Volume 2
Serves 4
INGREDIENTS: 4 cups quick-cooking oats 1 cup packed brown sugar 1 teaspoon salt 1 1/2 cups chopped walnuts 1 cup flaked coconut 3/4 cup butter, melted 3/4 cup orange marmalade COOKING INSTRUCTIONS: Preheat oven to 425 degrees. In a large bowl, combine oats, brown sugar and salt. Stir in remaining ingredients. Press into a greased 15- x 10- x 1-inch baking pan. Bake for 15 to 17 minutes or until golden brown. Cool on a wire rack. Store in tightly sealed bags/containers for up to two weeks. For longer storage, seal in freezer bags until ready to use. To thaw, pull out desired number of bars and thaw at room temperature overnight.
INGREDIENTS: 2 eggs 1/4 cup milk 1/4 teaspoon salt 1/2 cup strawberry preserves 8 slices day-old whole wheat bread Powdered sugar COOKING INSTRUCTIONS: In a small bowl, whisk together eggs, milk and salt; set aside. Spread preserves on four slices of bread; top with the remaining bread. Trim crusts; cut each sandwich into three strips. Dip both sides in egg mixture. Cook on a lightly greased hot griddle for 2 minutes per side or until golden brown. Dust with powdered sugar or let them cool until ready to freeze. To reheat, just thaw overnight and then zap them in your toaster oven or microwave.
Preheat a skillet over medium heat. In a medium bowl, whisk together eggs and egg whites; add peppers and onions; cook mixture in skillet, stirring constantly, until eggs are cooked through. Divide bacon and eggs/veggie mixture in tortillas; top evenly with cheese. Fold tortillas in half and let egg mixture cool. Wrap quesadillas evenly in plastic wrap then freeze in zipper-topped freezer bags. To thaw, remove desired number of quesadillas and thaw in refrigerator overnight. Heat quesadillas in a skillet until cheese has melted and egg mixture is heated through.
INGREDIENTS: 1 1/2 cups whole wheat flour 1/2 cup wheat germ 2 teaspoons baking powder 4 tablespoons brown sugar 2 teaspoons cinnamon 4 eggs lightly beaten (or egg substitute) 1/2 cup vegetable oil 1 1/2 cups milk 1/4 cup chopped nuts (your choice) 2 small bananas, diced COOKING INSTRUCTIONS: In a medium bowl, combine dry ingredients. In another medium bowl, whisk together eggs, oil and milk; pour into dry ingredients; blend well. Stir in nuts and bananas. Cook on a greased griddle. Pancakes can be frozen once they are nice and cool. When you are ready to chow down, take out as many pancakes as you need and nuke them in the microwave until they are nice and warm. There’s no need to thaw before heating!
INGREDIENTS: 12 eggs 2 tablespoons butter 12 whole grain English muffins, split 12 turkey sausage patties, cooked and well drained 12 slices low fat Cheddar cheese COOKING INSTRUCTIONS: Cook the eggs as desired in a large skillet using the butter. Make sandwiches with the English muffins, cooked sausage patties, cheese and cooked eggs; cool in the refrigerator then wrap each in a microwave-safe paper towel and freeze. Package them in zipper-topped freezer bags. To heat, slightly unwrap the paper towel and microwave on HIGH for 1 to 2 minutes or until the cheese has melted and the sandwich is hot.
If you’d like to share, please share our free menus available on the web at www.SavingDinner.com Saving Breakfast - Volume 3 — Page 2 of 7
Making nutritious meals you've always wanted for your family without the last minute guesswork or hassles. Welcome Breakfast is the most important meal of the day—how many times have you heard that? And yet for many of us, it’s the easiest to skip—we’re ALWAYS rushing around first thing in the morning. Everyone needs to get somewhere at the same time and that annoying tick, tick, tick of the clock reminds us we’re going to be late! So how on earth do we get a handle on getting breakfast eaten? I have found one of the best solutions is cooking for the freezer so you have a stash of frozen breakfasts at your beck and call. I’m not talking about the expensive, preservative-filled stuff you can buy at the grocery store; I’m talking the stuff you make, freeze, thaw overnight and fix in your own microwave! Easy stuff, that’s not only 100% absolutely natural with no weirdo ingredients (you will know this because you made it yourself!), but filling and delicious. The best part about eating breakfast is the gigantic kick-start to your metabolism. That’s great news if you’re dealing with body clutter issues. For everyone else, having a good breakfast will help them concentrate at school, work and play. Remember—if a car needs fuel to drive, how much more do we need food (our fuel), to be at our best? Having breakfast will start your day right and get you going in the right direction. Here is Breakfast in a Hurry-- easy button recipes you can make on a Saturday morning and be home free for the whole week! Let’s Get Printing You may be reading this on your computer screen, but to get the most out of this menu, you might want a printed copy. Start by printing this entire document or just scroll to the pages where the shopping list or recipes start, see what the page number is, then tell your printer to start printing from there. You can also select to print the pages all in black and white (gray scale) if you don’t like to use up your color ink or only have a black and white printer. It will look great either way. Draft mode will save on ink if you really need to conserve when printing, but this may make it hard to read the directions so you’ll have to take the trial and error route on that one. Off and Running Instructions are printed and you’re off! To help you keep track of your new recipes, take a quick dash past your office supply stash (we all have one!) and slip your pages into a 3 ring binder for easy reference and to keep things organized. A great idea is to use the plastic page protectors to keep your pages from getting splattered on while you’re assembling your breakfast. Shopping Lists – Your plan for success This couldn’t be a Saving Dinner product without one of your most important tools to dinner success – the shopping list! We have included everything you need in one handy list! Home Sweet Grocery Store Let’s start by ―shopping‖ in your pantry, fridge, freezer, and cupboards. Our meal testers found they could cross off almost two-thirds of the items needed because they already had them. This will also greatly reduce your shopping time and the payout at the checkout stand. Now, it’s time to put on those lace up shoes and head to the market for your remaining ingredients.
If you’d like to share, please share our free menus available on the web at www.SavingDinner.com Saving Breakfast - Volume 3 — Page 4 of 7
Recipe 1 - Serves 6
INGREDIENTS: 1 (9-inch) ready-to-bake pie crust 8 slices bacon, cooked and crumbled 1 cup shredded Swiss cheese 1 small onion, diced 4 large eggs
2 cups half-and-half 1/4 teaspoon sea salt 1/2 teaspoon freshly ground black pepper Wooden toothpicks Plastic wrap
COOKING INSTRUCTIONS: Preheat oven to 325 degrees. Spread bacon, cheese and onion over bottom of pie crust. In a large bowl, beat together eggs, half-and-half, salt and pepper. Pour egg mixture into pie crust. Bake 45 minutes or until toothpick inserted in center comes out clean. Allow quiche to cool completely, then cover with saran wrap, gently pressing out air to make full contact with quiche top; freeze. Allow quiche to thaw in refrigerator overnight. To serve, slice quiche into 6 portions then microwave each slice for 1 to 2 minutes OR reheat in a 350 degree oven (or toaster oven) for 10 to 15 minutes or until heated through.
If you’d like to share, please share our free menus available on the web at www.SavingDinner.com
Recipe 2 – Serves 6
INGREDIENTS: 6 slices precooked Canadian bacon, halved 1/2 cup shredded Swiss cheese 1/4 cup chopped fresh basil leaves 6 large eggs
1/4 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 6 muffin tin liners Paper towels Quart-sized zippered freezer bag
COOKING INSTRUCTIONS: Preheat oven to 375 degrees. Place liners in muffin tin. Place 2 halves of Canadian bacon slices into each muffin cup, cut sides down, to line each cup. Divide Swiss cheese and basil evenly among muffin cups then crack an egg into each; sprinkle evenly with salt and pepper. Bake for 15 minutes or until set. Allow each Bacon and Egg cup to cool completely then wrap each individually in a paper towel. Place wrapped Bacon and Egg cups in a freezer bag and gently squeeze out excess air; seal bag and freeze. Allow Bacon and Egg Cups to thaw in refrigerator overnight. To serve, microwave each cup for 30 to 60 seconds OR place back in muffin tins and reheat in a 350 degree oven (or toaster oven) for 8 to 10 minutes or until heated through.
If you’d like to share, please share our free menus available on the web at www.SavingDinner.com
Saving Breakfast - Volume 3 — Page 5 of 7
Recipe 3 - Serves 6
INGREDIENTS: 1/2 cup unsalted butter, softened 1/2 cup brown sugar 3 bananas, mashed
1/4 cup milk 1 teaspoon vanilla extract 2 large eggs 1 1/2 cups whole wheat flour (can use white flour as well)
1/2 cup wheat bran 1 teaspoon baking powder 1 teaspoon baking soda
1/4 teaspoon sea salt 12 muffin tin liners Wooden toothpicks Gallon-sized zippered freezer bag
COOKING INSTRUCTIONS: Preheat oven to 375 degrees. Place liners in muffin tin. In a large bowl, using an electric mixer, combine butter and brown sugar until fluffy; blend in bananas, milk, vanilla and eggs. Using a spatula or wooden spoon, stir in flour, wheat bran, baking powder, baking soda and salt. Pour batter into muffin cups. Bake for 20 minutes or until a toothpick inserted in the center of each muffin comes out clean. Allow muffins to cool completely. Place muffins in a freezer bag and gently press out excess air; seal bag and freeze. Allow muffins to thaw in refrigerator overnight. If desired, microwave each muffin for 15 to 30 seconds OR place back in muffin tins and reheat in a 350 degree oven (or toaster oven) for 8 to 10 minutes or until heated through. Per Serving: 381 Calories; 18g Fat; 8g Protein; 51g Carbohydrate; 7g Dietary Fiber; 113mg Cholesterol; 407mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 Fruit; 0 Non-Fat Milk; 3 1/2 Fat; 1 Other Carbohydrates. Points: 10
GLUTEN FREE: Make sure flour is gluten free and use rice bran instead of wheat bran.
Olive oil 6 large eggs 1 cup milk 1/2 teaspoon sea salt 1 teaspoon freshly ground black pepper
8 ounces mushrooms, sliced
3 green onions, sliced 6 slices bacon, cooked and crumbled 1 cup shredded Cheddar cheese Wooden toothpicks Plastic wrap
COOKING INSTRUCTIONS: Preheat oven to 350 degrees. Coat a casserole dish with olive oil. In a large bowl, whisk together eggs, milk, salt and pepper. Pour egg mixture into baking dish and top with mushrooms, green onion, crumbled bacon and cheese. Bake for 30 minutes or until a toothpick inserted in the center comes out clean. Allow frittata to cool completely then cover with plastic wrap, gently pressing out excess air to make full contact with frittata top; freeze. Allow frittata to thaw in refrigerator overnight. To serve, cut frittata into 6 portions then microwave each slice for 1 to 2 minutes OR place casserole dish in a 350 degree oven (or toaster oven) for 10 to 15 minutes or until heated through.
If you’d like to share, please share our free menus available on the web at www.SavingDinner.com
Saving Breakfast - Volume 3 — Page 6 of 7
Recipe 5 - Serves 6
INGREDIENTS: 1 tablespoon unsalted butter 6 large eggs 6 English muffins, split and toasted
6 slices precooked Canadian bacon 6 slices Swiss OR Cheddar cheese Paper towels Gallon-sized zippered freezer bag
COOKING INSTRUCTIONS: Heat the butter in a large skillet over medium heat; add eggs and cook as desired. Make sandwiches, using toasted English muffins, cooked eggs, Canadian bacon and cheese. Wrap each sandwich in a paper towel. Place wrapped sandwiches in a freezer bag, gently squeeze to force out excess air; seal bag and freeze.
Thaw sandwiches overnight in the refrigerator. To serve, loosen paper towels from sandwiches and microwave for 1 to 2 minutes OR place unwrapped sandwiches on a baking sheet and reheat in a 350 degree oven for 10 to 15 minutes or until heated through.
Welcome to “Saving Lunch” Making nutritious meals you've always wanted for your family without the last minute guesswork or hassles.
Welcome Having a lunch plan is more than a timesaver, it’s a lifesaver when the kids are home and you have little people whining, “I’m hungry, what’s for lunch?” It’s enough to drive anyone crazy! Even if they are old enough to scavenge for their own lunches, you risk losing precious ingredients for your dinner or another planned meal. What to do? You need a plan, just like for dinner. The kids are home, they’re going to be hungry and you’re going to have to feed them! So let’s make it easy, shall we? Here are five easy lunches that you can make up this week, with each one having a variation, so you can pull this same rabbit out of your hat the following week, how’s that sound? Some of the variations depend on planned leftovers, so keep that in mind with your planning. I’ve used some brand named stuff that I am particularly fond of however; you may not have some of this stuff where you live. Fear not; you can substitute whatever works well for you. Just keep in mind that you want to choose the most whole, natural products you can find. Let’s Get Printing You may be reading this on your computer screen, but to get the most out of this menu, you might want a printed copy. Start by printing this entire document or just scroll to the pages where the shopping list or recipes start, see what the page number is, then tell your printer to start printing from there. You can also select to print the pages all in black and white (gray scale) if you don’t like to use up your color ink or only have a black and white printer. It will look great either way. Draft mode will save on ink if you really need to conserve when printing, but this may make it hard to read the directions so you’ll have to take the trial and error route on that one. Off and Running Instructions are printed and you’re off! To help you keep track of your new recipes, take a quick dash past your office supply stash (we all have one!) and slip your pages into a 3 ring binder for easy reference and to keep things organized. A great idea is to use the plastic page protectors to keep your pages from getting splattered on while you’re assembling your lunches. Shopping Lists – Your plan for success This couldn’t be a Saving Dinner product without one of your most important tools to dinner success – the shopping list! We have included one for everyday and a second one just for the waffle mix for your convenience. Now you can buy a little or a lot. Home Sweet Grocery Store Let’s start by “shopping” in your pantry, fridge, freezer, and cupboards. Our meal testers found they could cross off almost two-thirds of the items needed because they already had them. This will also greatly reduce your shopping time and the payout at the checkout stand. Now, it’s time to put on those lace up shoes and head to the market for your remaining ingredients.
Congratulations on Saving Lunch in your home!
Saving Lunch Shopping List MEAT Beef of chicken, 1 cup chopped (use leftovers if you have
them) [D5] DELI Prepared hummus, 4 tablespoons (from the deli case or
your homemade) [D3] CONDIMENTS Olive oil [D5] Natural peanut butter, 2-4 tablespoons (use one that you
have to stir, nothing with sugar) [D1] Ranch dressing (or make your own) [D1] Sweet pickle relish [D4] Salsa (your favorite) [D5] Honey [X] *Low fat mayonnaise [D1,D4] *Tahini (found in the ethnic section; toasted sesame
CANNED GOODS Spaghetti sauce, 4 tablespoons (jarred, your favorite)
[D2] 1 (6-oz.) can solid white albacore tuna, drained [D4] 1 (15-oz.) can black beans [D5] 1 (15-oz.) can pinto beans [D5] 1 can pineapple (if not using fresh) [D5] *1 (15-oz.) can garbanzo beans (chickpeas) [D3] SPICES Taco seasoning mix (low sodium, no MSG if available)
Purchase these ingredients if you are planning to make the ranch dressing or hummus. [D1] – [D6] = Day 1, Day 2, Day 3, etc…
Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.
INGREDIENTS: 2 whole wheat hot dog buns (Rudi’s Bakery is a favorite) 2-4 tablespoons peanut butter (use one that you have to
stir, nothing with sugar) 2 ripe bananas, peeled INSTRUCTIONS: Open the hot dog bun, smear peanut butter (the good kind; make sure it’s just peanuts, nothing else in there), place your banana and shut the bun. Kids can make these themselves; they will love it!
INGREDIENTS: Baby carrots Cherry tomatoes Celery sticks Homemade Ranch Dressing: You don’t have to make it homemade, but this stuff is
GREAT! (Makes 2 cups) 1/2 cup low fat mayonnaise 1/2 cup low fat sour cream 1/2 cup buttermilk 1 teaspoon dried chives 1/2 teaspoon dried parsley 1/4 teaspoon dried dill 1/2 teaspoon garlic powder 1/4 teaspoon onion powder Salt and pepper to taste INSTRUCTIONS: Allow your child to choose how many veggies he/she wants and let them dip away! (I would give each child their own dipping dish—they will double dip!) To make the dressing, simply whisk everything together in a large bowl and pour into a jar. Keep refrigerated.
your favorite) **freeze what you don’t use or to save for a meal another day
8 tablespoons shredded mozzarella cheese INSTRUCTIONS: Turn on the broiler of the oven or the toaster oven broiler. Split the pita breads so there are two pizza “rounds”. Place the rounds under the broiler till they toast up a bit (and won’t get soggy when you put on the spaghetti sauce). Spread the spaghetti sauce on each toasted round, top with 2 tablespoons cheese on each and broil until bubbling.
INGREDIENTS: 1/2 cup melon (your choice), sliced and cut into bite size
pieces 1/2 cup grapes (your choice) 1/2 cup blueberries 1 large ripe banana, sliced INSTRUCTIONS: In a mixing bowl, toss the first three fruits together, divvy up in bowls and serve with sliced banana on top. YUM!
the deli case or homemade) 2 tablespoons fresh tomatoes, diced 6 slices cucumber 1 small handful baby spinach
Homemade Hummus (can be frozen) Makes about 1 1/2 cups [add return]
1 (15 ounce) can garbanzo beans, drained (also known as chick peas in some areas)
2 cloves garlic (optional) 2 tablespoons lemon juice, use less lemon juice as your
taste dictates 2 tablespoons tahini (found in the ethnic section; toasted
sesame paste)
INSTRUCTIONS: On the clean counter, lay down the tortilla and spread the hummus. Now layer the tomatoes, cucumbers and the spinach over the top. Roll up, like a tight burrito and enjoy! These wraps can be made in advances, wrapped in plastic kept overnight in the fridge.
To make the hummus, whirl all the ingredients together in a food processor, salt to taste. That's all there is to it. Just make sure you process it well. This is one of those recipes you don't want to find big chunks.
INGREDIENTS: 2 bamboo skewers Fresh melon cubes, your choice INSTRUCTIONS: Place the melon on a dinner plate. Give each child a skewer and have them make their own kabob. You best supervise this skewering. Children can get a little violent and you don’t want them putting their eyes out.
tuna, drained 1-2 tablespoons low-fat mayo 2 teaspoons sweet pickle relish 1/4 teaspoon dried dill Salt and pepper to taste 2 low-fat cheddar cheese slices 2 whole wheat bagels, toasted INSTRUCTIONS: Toast the bagels. In a bowl, mix tuna, mayonnaise, relish, dill, salt and pepper to taste. Divvy up the tuna mixture and spread on top of each bagel half, top with half a slice of cheese each and broil till the cheese melts (in your toaster oven or broiler).
INGREDIENTS: Fresh berries (your choice) Vanilla yogurt (your choice) INSTRUCTIONS: In a parfait glass or wine glass, place some berries on the bottom of the glass. Now add a tablespoon or two of vanilla yogurt, then more berries, then yogurt and so on till you have a lovely layered dessert! Let the kids do this themselves if they’re old enough.
INGREDIENTS: 1/2 cup cooked black beans 1/2 cup cooked pinto beans 1 tablespoon packaged taco seasoning
mix, low sodium, no MSG if available 1 tablespoon chopped onion 1 tablespoon olive oil 1 cup leftover meat or chicken, chopped 2 whole wheat tortillas 1 to 4 tablespoons shredded cheese, your favorite 1 to 2 tablespoons salsa (jarred, your favorite) (optional) INSTRUCTIONS: In a skillet, heat oil over medium heat and sauté onion till translucent. Add leftover chopped meat or poultry, taco seasoning and beans and stir till well heated through. Warm tortillas and fill with bean mixture. Add cheese, salsa and wrap ‘em up!
INGREDIENTS: 1/2 cup mango or papaya, cubed 1/2 cup pineapple, cubed (fresh or
canned) INSTRUCTIONS: Serve with bamboo skewers again if you’re feeling brave or just put the fruit out and let them go to town!
INGREDIENTS: 2 1/2 cups Grape Nuts cereal, divided 1/4 cup honey 2 cups vanilla yogurt (StoneyField Farms is the best) 2/3 cup dried milk 1 cup berries, your choice (frozen or fresh) INSTRUCTIONS: Lightly grease an 8x8 inch pan. Line pan with 3/4 cup Grape Nuts. In a blender or food processor, combine remaining ingredients, processing until smooth. Fold in 1 cup of Grape Nuts. Pour yogurt mixture into the pan. Top with remaining 3/4 cup Grape Nuts. Freeze for at least 4 hours or until firm. Cut into 6 rectangles.
Welcome to “Saving Lunch” Making nutritious meals you've always wanted for your family without the last minute guesswork or hassles.
Welcome Having a lunch plan is more than a timesaver, it’s a lifesaver when the kids are home and you have little people whining, “I’m hungry, what’s for lunch?” It’s enough to drive anyone crazy! Even if they are old enough to scavenge for their own lunches, you risk losing precious ingredients for your dinner or another planned meal. What to do? You need a plan, just like for dinner. You’re home, the kids are home, someone is going to be hungry and you’re going to have to feed them! So let’s make it easy, shall we? I’ve used some brand named stuff that I am particularly fond of however; you may not have some of this stuff where you live. Fear not; you can substitute whatever works well for you. Just keep in mind that you want to choose the most whole, natural products you can find. Let’s Get Printing You may be reading this on your computer screen, but to get the most out of this menu, you might want a printed copy. Start by printing this entire document or just scroll to the pages where the shopping list or recipes start, see what the page number is, then tell your printer to start printing from there. You can also select to print the pages all in black and white (gray scale) if you don’t like to use up your color ink or only have a black and white printer. It will look great either way. Draft mode will save on ink if you really need to conserve when printing, but this may make it hard to read the directions so you’ll have to take the trial and error route on that one. Off and Running Instructions are printed and you’re off! To help you keep track of your new recipes, take a quick dash past your office supply stash (we all have one!) and slip your pages into a 3 ring binder for easy reference and to keep things organized. A great idea is to use the plastic page protectors to keep your pages from getting splattered on while you’re assembling your lunches. Shopping Lists – Your plan for success This couldn’t be a Saving Dinner product without one of your most important tools to dinner success – the shopping list! We have included one for the pitas and a separate one for the wraps. Now you can buy a little or a lot. Home Sweet Grocery Store Let’s start by “shopping” in your pantry, fridge, freezer, and cupboards. Our meal testers found they could cross off many of the items needed because they already had them. This will also greatly reduce your shopping time and the payout at the checkout stand. Now, it’s time to put on those lace up shoes and head to the market for your remaining ingredients.
Congratulations on Saving Lunch in your home!
Saving Lunch - PITAS - Shopping List Pita 1: Ranch Chicken Pitas Pita 2: California Veggie Pitas Pita 3: Layered Beef and Cheddar Pitas Pita 4: Turkey and Black Bean Pitas Pita 5: Sebastian’s Pita SHOPPING LIST: MEAT 8 ounces boneless skinless chicken breast meat [P1] DELI 12 slices roast beef [P3] Turkey breast (2/3 cup shredded) [P4] **German potato salad [P3] CONDIMENTS Olive oil [P1] Low fat mayonnaise [P1,P4,P5] Horseradish sauce [P3] Dijon mustard [P5] Salsa verde (1/2 cup) [P2] Salsa (optional) [P4] **Additional [P4] Olives (optional) [P4] **Rice vinegar [P5] PRODUCE Red onions (4 slices plus 1/4 cup chopped) [P1,P3] Red bell peppers (1 tablespoon chopped) [P5] Yellow bell peppers (1 medium) [P1] Tomatoes (1 1/2 cups chopped plus optional garnish)
[P2,P4] Green onions (2 plus 1 tablespoon chopped) [P4,P5] Cucumber (1/2 cup chopped) [P2] **Additional [P1] Avocadoes (2 plus optional guacamole) [P2,P4] Snow peas (1 cup roughly, chopped) [P5] Broccoli sprouts (3/4 cup) [P2] Romaine lettuce (12 leaves plus 5 1/2 cups chopped)
**Additional [P1] Sunflower seeds (1/4 tablespoon) [P2] **Pecans [P2] **Baked tortilla chips [P4] BAKERY 10 pita rounds [P1,P2,P3,P4,P5] OTHER Plastic wrap OR aluminum foil [P1,P2,P3,P4,P5] **Peanut butter cookies [P1] **Molasses cookies [P3] **Oatmeal cookies [P5] SHOPPING LIST LEGEND * = Optional Recipes Purchase these ingredients if you are planning to make the ranch dressing or hummus. [P1] – [P6] = Pita 1, Pita 2, Pita 3, etc… Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.
Ingredients: 8 ounces boneless skinless chicken breast meat, cut
into strips 3 teaspoons dry ranch salad dressing mix 1 tablespoon olive oil 2 pita bread rounds, halved 4 cups chopped Romaine lettuce 1 medium yellow bell pepper, seeded, deribbed and chopped 1/4 chopped red onion 1/3 cup low fat sour cream 2 tablespoons low fat mayonnaise 3 tablespoons milk Plastic wrap or aluminum foil Instructions: Toss chicken with 2 teaspoons of the ranch dressing mix.
Heat the oil in a large skillet over medium heat; sauté chicken until chicken cooked through.
Meanwhile, in a bowl, combine chopped lettuce, bell pepper and onion; set aside.
In a small bowl or cup, combine sour cream, mayonnaise, milk and remaining salad dressing mix; pour over lettuce mixture and toss well to coat; spoon into pita halves.
Place pitas on plastic wrap or aluminum foil and seal; refrigerate overnight or until ready to serve for lunch. Serving Suggestion: Your favorite crudités (baby carrots, celery sticks, radishes, cucumber spears) dipped in ranch dressing; add a peanut butter cookie. Per Serving: 270 Calories; 11g Fat; 18g Protein; 25g Carbohydrate; 2g Dietary Fiber; 40mg Cholesterol; 483mg Sodium. Exchanges: 1 Grain (Starch); 2 Lean Meat; 1 Vegetable; 2 Fat. Points: 6
Ingredients: 1/2 cup salsa verde 1 1/2 cups shredded low fat Cheddar cheese 2 avocadoes, peeled, pitted and chopped 1 1/2 cups chopped tomato 3/4 cup broccoli sprouts 1 1/2 cups chopped Romaine lettuce 1/2 cup chopped cucumber 1/2 cup low fat sour cream 1/4 tablespoon sunflower seeds 2 pita rounds, halved Plastic wrap or aluminum foil Instructions: Combine all ingredients, except pita rounds; spoon mixture evenly into pita halves. Place pita on plastic wrap or aluminum foil and seal; refrigerate overnight or until ready to serve for lunch. Serving Suggestion: Yogurt parfait made with vanilla yogurt, sliced strawberries, bananas and chopped pecans. Per Serving: 358 Calories; 20g Fat; 17g Protein; 32g Carbohydrate; 4g Dietary Fiber; 11mg Cholesterol; 539mg Sodium. Exchanges: 1 Grain (Starch); 1 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 3 Fat. Points: 8
Turkey and Black Bean Pitas Saving Lunch 4 - Volume 2
Serves 4 (1/2 pita each) Ingredients: 8 Romaine lettuce leaves 12 slices deli roast beef 8 slices low fat Cheddar cheese 4 slices red onion 1/2 cup horseradish sauce 2 pita rounds, halved Plastic wrap or aluminum foil Instructions: On a cutting board or plate, place two lettuce leaves, 3 slices of roast beef, 2 slices of cheese and one slice of onion; place stack in a pita half. Repeat process 3 more times; drizzle each pita half with horseradish sauce. Place pita on plastic wrap or aluminum foil and seal; refrigerate overnight or until ready to serve for lunch. Serving Suggestion: German potato salad; add a molasses cookie. Per Serving: 342 Calories; 12g Fat; 23g Protein; 34g Carbohydrate; 4g Dietary Fiber; 33mg Cholesterol; 801mg Sodium. Exchanges: 1 Grain (Starch); 2 1/2 Lean Meat; 2 1/2 Vegetable; 1 1/2 Fat. Points: 7
Ingredients: 2/3 cup shredded cooked turkey breast 1/2 cup low fat sour cream 1/4 cup low fat mayonnaise 2 green onions, chopped 1 cup shredded low fat Cheddar cheese 10 ounces canned black beans, drained 1 1/2 tablespoons diced green chilies 2 pita rounds, halved Salsa (optional) Guacamole (optional) Olives (optional) Tomatoes (optional) Plastic wrap or aluminum foil Instructions: In a mixing bowl, combine first 7 ingredients (turkey through chilies). Fill pita halves with mixture; top with garnishes of your choice. Place pita on plastic wrap or aluminum foil and seal; refrigerate overnight or until ready to serve for lunch. Serving Suggestion: Baked tortilla chips and salsa; add an apple. Per Serving: 285 Calories; 9g Fat; 21g Protein; 30g Carbohydrate; 5g Dietary Fiber; 31mg Cholesterol; 647mg Sodium. Exchanges: 1 1/2 Grain (Starch); 2 1/2 Lean Meat; 0 Vegetable; 1 Fat. Points: 6
Saving Lunch - WRAPS - Shopping List Wrap 1: Royal Roast Wraps Wrap 2: Charleston Chicken Wraps Wrap 3: Black Forest Bundles Wrap 4: This Turkey is all Wrapped Up Wrap 5: Tuscaloosa Tuna Wraps SHOPPING LIST: MEAT Bacon (2 slices) [W4] DELI 6 ounces sliced roast beef [W1] 6 ounces sliced Black Forest ham (or ham of your choice)
[W3] 6 ounces sliced turkey breast [W4] **Pasta salad [W3] CONDIMENTS Mayonnaise [W2] Creamy Italian salad dressing [W5] Coarse ground mustard [W3] Dijon mustard [W4] Teriyaki sauce [W1] Honey [W4] Apricot preserves [W2] **Dill pickles [W4] PRODUCE Romaine lettuce (16 leaves) [W1,W3,W4,W5] Carrots (1/2 cup shredded) [W5] Green onions (1 tablespoon plus 1/2 teaspoon chopped)
[W1,W2] Green bell peppers (half of 1 medium) [W4] Tomatoes (4 slices plus 1/2 cup diced) [W4,W5] Basil (3 leaves) [W5] **Cucumber [W5] **Spinach (2 meals) [W1,W5] **Pineapple (or buy canned) [W1] **Apples [W2]
CANNED GOODS 1 (6-oz.) can chicken [W2] Solid white tuna, in water (4 ounces) [W5] Sauerkraut (3 ounces) [W3] **Pineapple (if not using fresh) [W1] SPICES Dill weed [W1] Curry powder [W5] DAIRY/DAIRY CASE Havarti OR Gouda cheese (1/3 cup shredded) [W1] Baby Swiss cheese (4 ounces) [W3] Spreadable cream cheese (3 ounces) [W4] Gruyere OR Swiss cheese (2 slices) [W4] Mozzarella cheese (4 ounces) [W5] **Cheddar cheese [W2] DRY GOODS Brown sugar [W5] Golden raisins (1 1/2 tablespoons) [W2] BAKERY 10 (8-inch) flour tortillas [W1,W2,W3,W4,W5] **Brownies [W3] **Banana bread [W4] **Chocolate chip cookies [W5] OTHER Toothpicks [W1,W2,W3,W4,W5] Plastic wrap OR aluminum foil [W1,W2,W3,W4,W5] SHOPPING LIST LEGEND * = Optional Recipes Purchase these ingredients if you are planning to make the ranch dressing or hummus. [W1] – [W6] = Wrap 1, Wrap 2, Wrap 3, etc… Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.
Serves 2 Ingredients: 2 (8-inch) flour tortillas 1 tablespoon teriyaki sauce 1/2 teaspoon dried dill weed 1/2 teaspoon chopped green onion 1/3 cup shredded Havarti or Gouda cheese 6 ounces sliced deli roast beef 4 leaves Romaine lettuce Toothpicks Plastic wrap or aluminum foil Instructions: Place tortillas on a flat surface. In a small mixing bowl, combine teriyaki sauce, dill weed and chopped green onion; place an equal amount of the mixture on each tortilla, then an equal amount of cheese, roast beef and lettuce. Roll tortillas and filling up and secure with toothpicks. Place each wrap, seam side down, on plastic wrap or aluminum foil and seal; refrigerate overnight or until ready to serve for lunch. Serving Suggestion: Serve with a spinach salad and pineapple slices. Per Serving: 380 Calories; 13g Fat; 33g Protein; 33g Carbohydrate; 2g Dietary Fiber; 56mg Cholesterol; 2084mg Sodium. Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1 Fat. Points: 8
Ingredients: 2 (8-inch) flour tortillas 1 (6-oz.) can chicken, drained 1 1/2 tablespoons mayonnaise 1 1/2 tablespoons apricot preserves 1 1/2 tablespoons golden raisins 1 tablespoon chopped green onion Toothpicks Plastic wrap or aluminum foil Instructions: Place tortillas on a flat surface. In a small mixing bowl, combine chicken, mayonnaise, apricot preserves, raisins and chopped green onion; place an equal amount of mixture on each tortilla. Roll tortillas and filling up and secure with toothpicks. Place each wrap, seam side down, on plastic wrap or aluminum foil and seal; refrigerate overnight or until ready to serve for lunch. Serving Suggestion: Serve with apple and cheddar cheese slices. Per Serving: 315 Calories; 15g Fat; 13g Protein; 33g Carbohydrate; 1g Dietary Fiber; 60mg Cholesterol; 239mg Sodium. Exchanges: 1 Grain (Starch); 1 1/2 Lean Meat; 1/2 Fruit; 2 Fat; 1/2 Other Carbohydrates. Points: 8
This Turkey is all Wrapped Up Saving Lunch 4 - Volume 2
Serves 2 Ingredients: 2 (8-inch) flour tortillas 1/4 cup coarse ground mustard 6 ounces sliced deli Black Forest ham (or ham of your choice) 4 ounces shredded baby Swiss cheese 3 ounces sauerkraut, drained and rinsed 4 Romaine lettuce leaves Toothpicks Plastic wrap or aluminum foil Instructions: Place tortillas on a flat surface. Spread an equal amount of mustard on each tortilla, then an equal amount of ham, cheese, sauerkraut and lettuce. Roll tortillas and filling up and secure with toothpicks. Place each wrap, seam side down, on plastic wrap or aluminum foil and seal; refrigerate overnight or until ready to serve for lunch. Serving Suggestion: Serve with your favorite pasta salad; add a brownie. Per Serving: 293 Calories; 7g Fat; 36g Protein; 21g Carbohydrate; 3g Dietary Fiber; 65mg Cholesterol; 2203mg Sodium. Exchanges: 0 Grain (Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat. Points: 6
Ingredients: 2 (8-inch) flour tortillas 3 ounces spreadable cream cheese 1 tablespoon Dijon mustard 1/2 tablespoon honey 6 ounces sliced deli turkey breast 4 Romaine lettuce leaves 4 slices tomato Half of 1 medium green bell pepper, seeded, deribbed and sliced 2 slices bacon, cooked and crumbled 2 slices Gruyere OR Swiss cheese Toothpicks Plastic wrap or aluminum foil Instructions: Place tortillas on a flat surface. In a small bowl, combine cream cheese, mustard and honey; spread an equal amount on each tortilla, then an equal amount of turkey, lettuce, tomato, bell pepper, bacon and cheese. Roll tortillas and filling up and secure with toothpicks. Place each wrap, seam side down, on plastic wrap or aluminum foil and seal; refrigerate overnight or until ready to serve for lunch. Serving Suggestion: A big dill pickle; add a slice of banana bread. Per Serving: 415 Calories; 17g Fat; 22g Protein; 47g Carbohydrate; 6g Dietary Fiber; 47mg Cholesterol; 992mg Sodium. Exchanges: 2 Lean Meat; 2 1/2 Vegetable; 1 1/2 Fat; 1/2 Other Carbohydrates. Points: 9
Serves 2 Ingredients: 2 (8-inch) flour tortillas 1 teaspoon brown sugar 1/2 teaspoon curry powder 4 ounces canned solid white tuna in water, drained
and flaked 3 fresh basil leaves, chopped 1/2 cup diced tomato 1/2 cup shredded carrot 3 tablespoons creamy Italian salad dressing 4 ounces shredded Mozzarella cheese 4 Romaine lettuce leaves Toothpicks Plastic wrap or aluminum foil Instructions: Place tortillas on a flat surface. In a small bowl, combine brown sugar, curry powder, tuna, basil, tomato, carrot and salad dressing; spread an equal amount of mixture on each tortilla, then lettuce and cheese. Roll tortillas and filling up and secure with toothpicks. Place each wrap, seam side down, on plastic wrap or aluminum foil and seal; refrigerate overnight or until ready to serve for lunch. Serving Suggestions: Serve with a spinach and cucumber salad; add a chocolate chip cookie. Per Serving: 420 Calories; 15g Fat; 35g Protein; 36g Carbohydrate; 4g Dietary Fiber; 49mg Cholesterol; 1065mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 1 Vegetable; 1 Fat. Points: 11
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Welcome to “Saving Lunch” Volume 3 Making nutritious meals you've always wanted for your family without the last minute guesswork or hassles.
Books? Check. Homework? Check. Permission slip? Check. Lunch? HOLD THE BUS!! Are you sending your child off with another boring sandwich that you know won’t get eaten or that will possibly be traded for some junk food you wouldn’t dare pack in his/her lunchbox? We have the cure for the boring lunchbox blues: 10 super, easy, kid-friendly recipes and a bonus snack recipe to round out any lunch or after-school snack… so quick and simple that your child could even prepare lunch without too much of your help. Our recipes are scaled to serve two, but they can be easily doubled for more. Or, if you have only one little darling that you are packing off in the morning rush, Mom or Dad might want take the other lunch to work. Welcome Having a lunch plan is more than a timesaver, it’s a lifesaver! The kids are home and you have little people whining, “I’m hungry, what’s for lunch?”. It’s enough to drive anyone crazy! Even if they are old enough to scavenge for their own lunches, you risk losing precious ingredients for your dinner or another planned meal. What to do? You need a plan, just like for dinner. The kids are home, they’re going to be hungry and you’re going to have to feed them! So let’s make it easy, shall we? I’ve used some brand named stuff that I am particularly fond of however; you may not have some of this stuff where you live. Fear not; you can substitute whatever works well for you. Just keep in mind that you want to choose the most whole, natural products you can find. Let’s Get Printing To get the most out of this menu, we recommend printing a copy of this menu. You can start by printing this entire document or just scroll to the pages where the shopping list or recipes start, see what the page number is, then tell your printer to start printing from there. You can also select to print the pages all in black and white (gray scale) if you don’t like to use up your color ink or only have a black and white printer. It will look great either way. Draft mode will save on ink if you really need to conserve when printing, but this may make it hard to read the directions so you’ll have to take the trial and error route on that one. Off and Running Instructions are printed and you’re off! To help you keep track of your new recipes, take a quick dash past your office supply stash (we all have one!) and slip your pages into a 3 ring binder for easy reference and to keep things organized. A great idea is to use the plastic page protectors to keep your pages from getting splattered on while you’re assembling your lunches. Shopping Lists – Your plan for success This couldn’t be a Saving Dinner product without one of your most important tools to dinner success – the shopping list! We have included one for everyday and a second one just for the waffle mix for your convenience. Now you can buy a little or a lot. Home Sweet Grocery Store Let’s start by “shopping” in your pantry, fridge, freezer, and cupboards. Our meal testers found they could cross off almost two-thirds of the items needed because they already had them. This will also greatly reduce your shopping time and the payout at the checkout stand. Now, It’s time to put on those lace up shoes and head to the market for your remaining ingredients.
Congratulations on Saving Lunch in your home!
Saving Lunch Shopping List MENU: Lunch 1: 4 Square Ham Sandwiches, with hummus
and baby carrots Lunch 2: Mac in a Thermos, with celery sticks stuffed
with peanut butter Lunch 3: Tortilla Bites, with a banana and a Mighty
Muffin Lunch 4: PB & J Puzzlewich, with a Mighty Muffin and a
box of raisins Lunch 5: Pizzadillas, with cherry tomatoes and Ranch
dressing for dipping Lunch 6: Canadian Bacon Wafflewich, with 1 Granny
Smith apple and a low fat vanilla yogurt Lunch 7: Yummy Hammy Sammy, with an apple and
peanut butter for dipping Lunch 8: Ham Dunkers, with a Mighty Muffin and a
small cluster of grapes Lunch 9: Bologna Boats, with trail mix chips of your
choice Lunch 10: Roast Beef Wraps, with pineapple tidbits
topped with dried cranberries Bonus: Mighty Muffins MEAT Canadian bacon (6 slices) [L6] DELI Lean ham (16 slices) [L1,L7,L8] Turkey breast (6 slices) [L3] All-beef bologna (2 slices) [L9] Pepperoni (14 slices) [L5] All-beef, turkey or soy frankfurters (2) [L2] Lean roast beef, sliced (6 ounces) [L10] *Hummus [L1] CONDIMENTS Canola oil [B] Ranch dressing [L3,L8,L9,L10] *[L5] Peanut butter [L4] *[L2,L7] All-fruit strawberry spread [L4] Maple syrup, pure [L6] PRODUCE Romaine lettuce [L1,L9,L10] Celery [L8] *[L2] Tomatoes [L9] Green bell pepper [L5] Carrots [L10] Cucumber [L10] Bananas [B] *[L3] *Grapes [L8] *Baby carrots [L1] *Cherry tomatoes [L5] *Granny Smith apples [L6,L7]
SOY PRODUCTS Vanilla soy milk [B] CANNED GOODS Spaghetti OR pasta sauce [L5] *Pineapple tidbits [L10] SPICES Cinnamon [B] DAIRY/DAIRY CASE Eggs (2) [B] Low fat Cheddar cheese (12 slices plus 1/2 cup shredded)
[L3,L7,L8,L9] Part skim milk Mozzarella cheese (1/2 cup shredded) [L5] Swiss cheese (6 slices) [L6,L10] Low fat cream cheese (3 tablespoons) [L1,L4] *Low fat vanilla yogurt [L6] DRY GOODS 1 (6-oz.) package Macaroni and Cheese (check package for
additional ingredients) [L2] Whole wheat pastry flour [B] Baking powder [B] Carob powder [B] Flaxseed (1/4 cup crushed) [B] Pecans (1/2 cup chopped) [B] Dates, pitted (1 cup chopped) [B] *Dried Cranberries [L10] *Raisins (individual boxes) [L4] *Trail mix [L9] *Sun chips OR Baked chips [L9] FREEZER 4 waffles [L6] BAKERY White bread (2 slices) [L1] Whole wheat bread (6 slices) [L1] Raisin bread (4 slices) [L7] Whole wheat hot dog buns (2) [L9] Whole wheat flour tortillas (6) [L3,L4,L5,L10] OTHER Toothpicks SHOPPING LIST LEGEND * = Options
Purchase these ingredients if you are planning to make the suggested side dishes.
[L1] – [L6] = Lunch 1, Lunch 2, Lunch 3, etc… Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.
Ingredients: 2 slices white bread 2 tablespoons low fat cream cheese 6 slices lean deli ham 2 Romaine lettuce leaves 2 slices whole wheat bread Instructions: Spread 1 tablespoon of cream cheese on each slice of white bread; top with 2 slices of ham and 1 lettuce leaf, then the whole wheat bread. Cut each sandwich in half both vertically and horizontally so that you end up with 4 sections. Flip the right upper and left lower segments over so that two segments of ‘white’ bread and two segments of ‘wheat’ bread are facing up on each sandwich. Serve with hummus and baby carrots. Nutrition per serving: 354 Calories; 6g Fat; 34g Protein; 45g Carbohydrate; 16g Dietary Fiber; 53mg Cholesterol; 1584mg Sodium. Exchanges: 1 1/2 Grain (Starch); 2 1/2 Lean Meat; 4 Vegetable; 1 Fat. Points: 7
Ingredients: 1 (6-oz.) package macaroni and cheese
(I like Trader Joe’s organic Mac and Cheese OR Annie’s)
2 all-beef, turkey or soy frankfurters Instructions: Prepare macaroni and cheese according to package directions. Slice franks and stir into prepared mac and cheese. Warm 2 thermos bottles with hot water and then pour hot water out. Spoon half of macaroni mixture into each thermos. Serve with celery sticks stuffed with peanut butter. Nutrition per serving: 302 Calories; 17g Fat; 10g Protein; 26g Carbohydrate; 1g Dietary Fiber; 29mg Cholesterol; 639mg Sodium. Exchanges: 1 1/2 Grain (Starch); 1 Lean Meat; 2 1/2 Fat. Points: 7
Ingredients: 2 whole wheat flour tortillas 4 teaspoons Ranch dressing 6 slices deli turkey breast 1/2 cup shredded low fat Cheddar
cheese Instructions: On each tortilla spread 2 teaspoons of Ranch dressing; top with 3 slices of turkey and 1/4 cup of cheese. Roll up tortillas and slice into bite-size pieces. Secure with toothpicks if necessary. Serve each with a banana and a Mighty Muffin (see bonus recipe below). Nutrition per serving: 234 Calories; 6g Fat; 16g Protein; 29g Carbohydrate; 2g Dietary Fiber; 18mg Cholesterol; 875mg Sodium. Exchanges: 0 Grain (Starch); 1 1/2 Lean Meat; 1/2 Fat. Points: 5
Ingredients: 1 tablespoon low fat cream cheese,
softened 1 tablespoon all-fruit strawberry spread 4 slices whole wheat bread 2 tablespoons peanut butter Instructions: Combine cream cheese and fruit spread. Spread half of the mixture on each of 2 slices of bread. Spread 1 tablespoon of peanut butter on each of the remaining slices of bread, then sandwich the two pieces of bread together. Using a 2- to 3-inch star-shaped cookie cutter, cut out the center of each sandwich. This will give you a star shape on the inside and an outline around the star. With a small paring knife, cut from the points of the stars to the edges of the sandwiches so that you don’t have just an outline and the kids will pick up and eat these bite-sized sandwich “puzzle” pieces. Serve with a Mighty Muffin and a box of raisins. Nutrition per serving: 527 Calories; 23g Fat; 20g Protein; 68g Carbohydrate; 10g Dietary Fiber; 5mg Cholesterol; 773mg Sodium. Exchanges: 3 1/2 Grain (Starch); 1 Lean Meat; 1/2 Fruit; 4 Fat. Points: 11
Mozzarella cheese 2 tablespoons chopped green bell pepper 14 slices pepperoni Instructions: On each tortilla, spread 1 tablespoon of sauce; top with 1/4 cup of cheese, 1 tablespoon of bell pepper and 7 slices of pepperoni. Fold tortillas in half; warm under oven broiler until cheese melts, OR serve cold if desired. If child has access to a microwave, pizzadilla can be warmed for 15 seconds. Serve with cherry tomatoes and Ranch dressing for dipping. Nutrition per serving: 430 Calories; 25g Fat; 20g Protein; 31g Carbohydrate; 3g Dietary Fiber; 46mg Cholesterol; 1392mg Sodium. Exchanges: 2 Lean Meat; 1/2 Vegetable; 3 Fat. Points: 10
Ingredients: 4 frozen waffles (I like Van’s) 3 tablespoons pure maple syrup 6 slices Canadian bacon 4 slices Swiss cheese Instructions: Toast waffles according to package directions. Drizzle 2 waffles with 1 1/2 tablespoons of maple syrup; top each with 3 slices of bacon and 2 slices of cheese, then remaining waffles; warm under oven broiler until cheese melts, OR serve cold if desired. If child has access to a microwave, sandwich can be warmed for 15 seconds. Serve with 1 Granny Smith apple and a low fat vanilla yogurt. Nutrition per serving: 533 Calories; 24g Fat; 29g Protein; 49g Carbohydrate; 2g Dietary Fiber; 96mg Cholesterol; 1273mg Sodium. Exchanges: 2 Grain (Starch); 3 1/2 Lean Meat; 3 Fat; 1 1/2 Other Carbohydrates. Points: 12
Ingredients: 4 slices raisin bread 2 slices lean deli ham 2 slices low fat Cheddar cheese Instructions: Place 1 slice of ham on each of 2 slices of raisin bread. Top with a slice of cheese and remaining 2 slices of bread; warm under oven broiler until cheese melts, OR serve cold if desired. If child has access to a microwave, sandwich can be warmed for 15 seconds. Serve with an apple and a small container of peanut butter for dipping. Nutrition per serving: 434 Calories; 9g Fat; 32g Protein; 55g Carbohydrate; 4g Dietary Fiber; 42mg Cholesterol; 1522mg Sodium. Exchanges: 3 1/2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Fat. Points:9
Ingredients: 8 slices lean deli ham 8 slices low fat Cheddar cheese 2 medium stalks celery, cut in half
vertically and horizontally 1/2 cup Ranch dressing, divided Toothpicks Instructions: Lay out ham slices on counter; top each slice with 1 slice of cheese and place 1 celery matchstick in the center. Roll ham and cheese around celery matchsticks and secure each with a toothpick. Place 1/4 cup of dressing into a container for dipping sauce for each lunch. Serve with a Mighty Muffin and a small cluster of grapes. Nutrition per serving: 422 Calories; 20g Fat; 48g Protein; 8g Carbohydrate; 1g Dietary Fiber; 84mg Cholesterol; 2769mg Sodium. Exchanges: 6 1/2 Lean Meat; 2 1/2 Fat. Points: 10
Ingredients: 2 whole wheat hot dog buns 2 slices all-beef bologna 2 slices low fat Cheddar cheese 1/2 cup shredded lettuce 1 tomato, sliced 2 tablespoons Ranch dressing Instructions: Place 1 slice of bologna in each hot dog bun and top with 1 slice of cheese, 1/4 cup of lettuce, half of the tomato slices and 1 tablespoon of Ranch dressing. Serve with trail mix and Sun chips OR baked chips of your choice. Nutrition per serving: 306 Calories; 15g Fat; 15g Protein; 27g Carbohydrate; 2g Dietary Fiber; 22mg Cholesterol; 829mg Sodium. Exchanges: 1 1/2 Grain (Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 2 1/2 Fat. Points: 7
Ingredients: 2 whole wheat flour tortillas 2 Romaine lettuce leaves 6 ounces deli sliced roast beef 2 slices Swiss cheese 6 slices cucumber 1/4 cup shredded carrot 2 tablespoons Ranch dressing Instructions: Top each tortilla with a lettuce leaf, 3 ounces of roast beef, 1 slice of cheese, 3 cucumber slices and 1/8 cup of shredded carrot; drizzle each with 1 tablespoon of Ranch dressing. Carefully roll tortillas and secure with toothpicks if needed. Serve with pineapple tidbits topped with dried cranberries. Nutrition per serving: 554 Calories; 18g Fat; 49g Protein; 55g Carbohydrate; 16g Dietary Fiber; 61mg Cholesterol; 1878mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 4 1/2 Vegetable; 1 1/2 Fat. Points: 12
Ingredients: 1 1/2 cups whole wheat pastry flour 3 teaspoons baking powder 1 teaspoon cinnamon 1 teaspoon carob powder 1/2 cup chopped pecans 1 cup pitted and chopped dates 1/4 cup crushed flaxseed 2 bananas, mashed 1/3 cup canola oil 2 eggs, beaten 1/2 cup vanilla soy milk Instructions: Preheat oven to 350 degrees. Lightly grease a muffin pan or line with paper baking cups. In a bowl, combine flour, baking powder, cinnamon and carob powder; add dates, pecans and flaxseed; blend well. In a separate bowl, combine bananas, oil, eggs and soy milk; blend well. Add to dry ingredients and mix just until combined. Do not over-mix. Divide batter equally into prepared muffin pan. Bake for 20 minutes or until cake tester or toothpick comes out clean. Nutrition per serving: 231 Calories; 12g Fat; 4g Protein; 30g Carbohydrate; 5g Dietary Fiber; 35mg Cholesterol; 137mg Sodium. Exchanges: 0 Grain (Starch); 1/2 Lean Meat; 1 Fruit; 2 Fat. Points: 5
Welcome to “Saving Lunch” Volume 4 Making nutritious meals you've always wanted for your family without the last minute guesswork or hassles.
Welcome Are you sending your child off with another boring sandwich that you know won’t get eaten or that will possibly be traded for some junk food you wouldn’t dare pack in his/her lunchbox?
We have the cure for the boring lunchbox blues: 10 super, easy, kid-friendly recipes… so quick and simple that your child could even prepare lunch without too much of your help. Our recipes are scaled to serve two, but they can be easily doubled for more. Or, if you have only one little darling that you are packing off in the morning rush, Mom or Dad might want take the other lunch to work. Mystery Meat? You’ve probably heard a lot of information in the news about the nitrites contained in processed meats and the link to cancer. Be sure to carefully read the labels on the foods you purchase to make sure you are not putting your little ones at risk! Hormel Natural Choice and Applewood Farms are great brands to check out. Let’s Get Printing To get the most out of this menu, we recommend printing a copy of this menu.
You can start by printing this entire document or just scroll to the pages where the shopping list or recipes start, see what the page number is, then tell your printer to start printing from there.
You can also select to print the pages all in black and white (gray scale) if you don’t like to use up your color ink or only have a black and white printer. It will look great either way. Draft mode will save on ink if you really need to conserve when printing, but this may make it hard to read the directions so you’ll have to take the trial and error route on that one. Off and Running Instructions are printed and you’re off! To help you keep track of your new recipes, take a quick dash past your office supply stash (we all have one!) and slip your pages into a 3 ring binder for easy reference and to keep things organized. A great idea is to use the plastic page protectors to keep your pages from getting splattered on while you’re assembling your lunches. Shopping Lists – Your plan for success This couldn’t be a Saving Dinner product without one of your most important tools to mealtime success – the shopping list! We have included everything you need in one handy list! Home Sweet Grocery Store Let’s start by “shopping” in your pantry, fridge, freezer, and cupboards. Our meal testers found they could cross off almost two-thirds of the items needed because they already had them. This will also greatly reduce your shopping time and the payout at the checkout stand. Now, it’s time to put on those lace up shoes and head to the market for your remaining ingredients.
INGREDIENTS: 1 tablespoon butter, softened 1/2 tablespoon yellow mustard 1/2 tablespoon low fat mayonnaise 2 whole grain hot dog buns, split 2 slices deli turkey breast 2 slices American cheese 2 slices lean deli ham 1 plum (Roma) tomato, thinly sliced COOKING INSTRUCTIONS: Spread a thin layer of butter on the cut sides of each hot dog bun (this keeps the bread from getting soggy). Combine mustard and mayonnaise and spread over the butter. To make sandwiches, layer the remaining ingredients in the buns.
DO-AHEAD TIP: Cook and cool pasta. INGREDIENTS: 4 ounces cooked whole grain pasta (look for
fun shapes) 2 large ripe tomatoes, diced 2 ounces part-skim Mozzarella cheese,
diced 2 tablespoons Italian salad dressing 1 tablespoon grated Parmesan cheese COOKING INSTRUCTIONS: In a bowl, combine cooked pasta, tomatoes, cheese and salad dressing. Toss and divide into two lunch portions. Garnish each container with Parmesan cheese.
INGREDIENTS: 1 teaspoon vegetable oil 1/2 cup chopped onion 3/4 cup peeled and diced carrots 24 ounces low sodium chicken broth 1/2 cup chopped celery 1/2 cup miniature alphabet pasta COOKING INSTRUCTIONS: Heat the oil in a large saucepan with a tight-fitting lid over medium heat; add onions and saute until translucent (5 to 8 minutes). Add carrots and chicken broth; bring to a boil, reduce heat, cover and simmer for 10 minutes. Add celery and simmer for 5 minutes, stirring occasionally. Turn off the heat and stir in the pasta. Cover the saucepan and let the mixture sit for 20 minutes. When you're ready to pack your child's lunch, reheat the soup and transfer it to a thermos. **Leanne’s Tip: Double the recipe and freeze in individual portions.
breast meat 1/4 cup chopped broccoli 2 tablespoons shredded carrot 2 tablespoons chopped pecans OR walnuts (optional) 1 (6- to 7-inch) whole wheat pita bread round, halved crosswise COOKING INSTRUCTIONS: In a small bowl, combine yogurt and Ranch salad dressing. In a medium bowl, combine chicken, broccoli, carrot, and (if desired) nuts. Pour yogurt/Ranch dressing over chicken mixture and toss to coat; spoon into pita halves. Wrap tightly in plastic wrap and chill for up to 24 hours.
INGREDIENTS: 2 (8-inch) whole wheat flour tortillas 4 tablespoons prepared pizza sauce 24 leaves baby spinach 6 tablespoons shredded part-skim Mozzarella cheese COOKING INSTRUCTIONS: Place each tortilla on a plate and spread with pizza sauce; top with an even layer of spinach and sprinkle cheese on top. Microwave on HIGH until cheese has just melted, about 45 seconds. Carefully roll up the tortilla. Let cool for 10 minutes before slicing into pieces, if desired. Pack the slices in a medium container.
cheese 8 scoop-shaped tortilla chips COOKING INSTRUCTIONS: In a small bowl, combine chicken, celery, mayonnaise, salsa and cheese; toss to blend. Spoon mixture into 2 individual containers; cover tightly. Pack with tortilla chips to use as scoops for the salad.
INGREDIENTS: 2 tablespoons low fat cream cheese 1/2 teaspoon honey 1/4 teaspoon grated orange peel 4 slices very whole wheat bread 4 medium strawberries, sliced COOKING INSTRUCTIONS: In a small bowl, combine cream cheese, honey and orange peel; spread evenly on 2 slices of bread and top with sliced strawberries; top with the other slice of bread.
INGREDIENTS: 2 slices whole wheat bread, crusts removed 1.6 ounces pineapple cream cheese, softened 1/4 cup shredded carrot 2 ounces thinly sliced deli ham COOKING INSTRUCTIONS: Flatten bread slices with a rolling pin to 1/8-inch thickness. Spread one side of each slice evenly with cream cheese then sprinkle evenly with shredded carrot and top evenly with ham slices. Roll up, jellyroll fashion. Cut each roll into 3 (1 1/2-inch-thick) slices.
DO-AHEAD TIP: Cook and cool frozen green peas. INGREDIENTS: 2/3 cup coleslaw mix 2 tablespoons low fat Ranch salad dressing 2/3 cup frozen green peas, cooked and
cooled 12 slices shaved deli turkey breast, coarsely
chopped 1/2 cup shredded low fat Cheddar cheese COOKING INSTRUCTIONS: Layer all ingredients evenly in 2 containers, in the order listed above. When ready to eat, shake each container to coat the salad with the dressing.
INGREDIENTS: 4 slices shaved deli ham 2 slices low fat Cheddar cheese 2 corn taco shells 4 teaspoons low fat sour cream 2 tablespoons shredded lettuce 2 tablespoons chopped tomatoes COOKING INSTRUCTIONS: Pile ham slices into 2 equal stacks; top with cheese slices. Starting at one short end, roll up; place in taco shell. Top with remaining ingredients. Pack in 2 individual containers.
Making nutritious meals you've always wanted for your family without the last minute guesswork or hassles.
Congratulations on Saving Lunch in your home!
Books? Check. Homework? Check. Permission slip? Check. Lunch? HOLD THE BUS!!
Are you sending your child off with another boring sandwich that you know won’t get eaten or that will possibly be traded for some junk food you wouldn’t dare pack in his/her lunchbox? We have the cure for the boring lunchbox blues: 10 super easy recipes to round out any lunch or after-school snack… so quick and simple that your child could even prepare lunch without too much of your help. Our recipes are scaled to serve two, but they can be easily doubled for more. Or, if you have only one little darling that you are packing off in the morning rush, Mom or Dad might want take the other lunch to work.
Welcome Having a lunch plan is more than a timesaver, it’s a lifesaver! The kids are home and you have little people whining, “I’m hungry, what’s for lunch?”. It’s enough to drive anyone crazy! Even if they are old enough to scavenge for their own lunches, you risk losing precious ingredients for your dinner or another planned meal. What to do? You need a plan, just like for dinner. The kids are home, they’re going to be hungry and you’re going to have to feed them! So let’s make it easy, shall we? I’ve used some brand named stuff that I am particularly fond of however; you may not have some of this stuff where you live. Fear not; you can substitute whatever works well for you. Just keep in mind that you want to choose the most whole, natural products you can find. Let’s Get Printing To get the most out of this menu, we recommend printing a copy of this menu. You can start by printing this entire document or just scroll to the pages where the shopping list or recipes start, see what the page number is, then tell your printer to start printing from there. You can also select to print the pages all in black and white (gray scale) if you don’t like to use up your co lor ink or only have a black and white printer. It will look great either way. Draft mode will save on ink if you really need to conserve when printing, but this may make it hard to read the directions so you’ll have to take the trial and error route on that one. Off and Running Instructions are printed and you’re off! To help you keep track of your new recipes, take a quick dash past your office supply stash (we all have one!) and slip your pages into a 3 ring binder for easy reference and to keep things organized. A great idea is to use the plastic page protectors to keep your pages from getting splattered on while you’re assembling your lunches. Shopping Lists – Your plan for success This couldn’t be a Saving Dinner product without one of your most important tools to dinner success – the shopping list! We have included one for everyday and a second one just for the waffle mix for your convenience. Now you can buy a little or a lot. Home Sweet Grocery Store Let’s start by “shopping” in your pantry, fridge, freezer, and cupboards. Our meal testers found they could cross off almost two-thirds of the items needed because they already had them. This will also greatly reduce your shopping time and the payout at the checkout stand. Now, it’s time to put on those lace up shoes and head to the market for your remaining ingredients.
INGREDIENTS: 2 teaspoons mayonnaise, divided 2 teaspoons Dijon mustard, divided 2 (8-inch) whole-wheat or tomato tortillas 1/2 cup shredded lettuce
6 thin slices deli turkey meat 1/4 cup shredded Swiss cheese 1 medium tomato, seeded and diced 1 avocado, peeled, pitted and sliced 2 slices bacon, cooked and crumbled
COOKING INSTRUCTIONS: Spread 1 teaspoon each of mayonnaise and mustard on each tortilla. Divide lettuce, turkey, cheese, tomato, avocado and bacon evenly between the tortillas. Roll each tortilla up tightly and serve.
INGREDIENTS: 1 1/2 cups cooked ham 1 small onion, chopped 1/4 cup sweet pickle relish
1 tablespoon Dijon mustard 1/4 cup mayonnaise 1/2 teaspoon freshly ground black pepper 2 (8-inch) whole-wheat tortillas
COOKING INSTRUCTIONS: Place cooked ham in a food processor and process until finely chopped; transfer to a large bowl and stir in onion, relish, mustard, mayonnaise and pepper. Divide ham salad between the tortillas, spreading it on evenly. Roll each tortilla up tightly and serve.
1 medium tomato, seeded and diced 1/2 cup shredded lettuce 6 slices bacon, cooked and crumbled
COOKING INSTRUCTIONS: Spread 1 tablespoon of cream cheese on each tortilla. Top with tomato, lettuce and bacon. Roll each tortilla up tightly and serve.
1 rounded tablespoon red curry powder 1/2 cup shredded lettuce 1 medium tomato, seeded and diced
2 (8-inch) whole-wheat tortillas
COOKING INSTRUCTIONS: Heat the olive in a large skillet over medium heat; add chicken cubes and brown on all sides. Meanwhile, in a small bowl, whisk together sour cream and curry powder. Divide chicken, lettuce and tomato between tortillas and top with curry mixture. Roll each tortilla up tightly and serve.
If you’d like to share, please share our free menus available on the web at www.SavingDinner.com
Saving Lunch – Volume 5 — Page 6 of 8
Recipe 5 - Serves 2
INGREDIENTS: For hummus (Makes about 1 cup): 1 (15 oz) can garbanzo beans, drained, reserving 1/4 cup
of liquid 2 cloves garlic, crushed 2 teaspoons ground cumin 1/2 teaspoon sea salt 1 tablespoon olive oil
For wrap: 2 (8-inch) whole-wheat tortillas 1 (6-oz) can tuna in water, drained and
flaked 1 medium tomato, seeded and diced 1/4 cup hummus (see recipe above or use store-bought) 1/4 cup minced red onion 1/4 cup chopped kalamata olives
COOKING INSTRUCTIONS: For hummus, combine all ingredients in a blender or food processor; process until smooth. For wrap, stir together tuna, tomato, hummus, onion and olives in a medium bowl. Divide mixture evenly between tortillas. Roll each tortilla up tightly and serve.
INGREDIENTS: 1/2 pound shrimp, peeled and deveined 1/2 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 2 teaspoons ground cumin 1 teaspoon paprika 1 tablespoon olive oil 2 (8-inch) whole-wheat OR jalapeno tortillas
2 tablespoons mayonnaise 1 tablespoon sour cream 1 tablespoon lime juice 1/2 cup shredded lettuce 1 medium tomato, seeded and diced 1/4 cup shredded Pepper Jack cheese 1/4 cup chopped pickled jalapenos
COOKING INSTRUCTIONS: In a large bowl, toss together shrimp, salt, pepper, cumin and paprika. Heat the olive oil in a large skillet over high heat; add shrimp and cook for 2 minutes or until cooked through. In a small bowl, whisk together mayonnaise, sour cream and lime juice; spread mixture evenly over tortillas. Divide shrimp, lettuce, tomato, cheese and jalapenos between the tortillas. Roll each tortilla up tightly and serve.
If you’d like to share, please share our free menus available on the web at www.SavingDinner.com
Saving Lunch – Volume 5 — Page 7 of 8
Recipe 7 - Serves 2
INGREDIENTS: 2 (8-inch) whole-wheat OR tomato tortillas 2 tablespoons plain OR chive cream cheese, divided 8 slices deli roast beef
1/4 cup crumbled Feta cheese 1/4 cup chopped kalamata olives 1 medium tomato, seeded and diced
COOKING INSTRUCTIONS: Spread 1 tablespoon of cream cheese on each tortilla. Divide roast beef, Feta, olives and tomato between the tortillas. Roll each tortilla up tightly and serve.
8 slices deli roast beef 1/2 cup shredded lettuce 1 medium tomato, seeded and diced
COOKING INSTRUCTIONS: In a small bowl, whisk together mayonnaise and horseradish. Spread half of mixture onto each tortilla. Divide roast beef, lettuce and tomato evenly between tortillas. Roll each tortilla up tightly and serve.
8 slices deli ham 1/2 cup shredded Provolone cheese 1/4 cup baby spinach leaves
COOKING INSTRUCTIONS: Spread 1 tablespoon of cream cheese with pineapple on each tortilla. Divide ham, Provolone and spinach evenly between tortillas. Roll each tortilla up tightly and serve.
INGREDIENTS: 1/4 cup chopped green onion 1/4 cup shredded carrot 1/2 cucumber, peeled and cut into thin sticks 1/2 cup baby spinach leaves
1/2 cup shredded Cheddar OR Monterrey
Jack cheese 8 slices deli turkey breast 2 (8-inch) whole-wheat tortillas
COOKING INSTRUCTIONS: Divide onions, carrots, cucumber, spinach, cheese and turkey evenly between the tortillas. Roll each tortilla up tightly and serve.
