Spring Menu Week #4 From The Pringle Plan

Salads and Whole Grain Bread for lunch, Seafood, Tempeh, plenty of Veggies, Ancient Grains or Sweet Potato for dinner. This is my Spring Menu Week #4 from The Pringle Plan For Quality Nutrition! Morning and afternoon snacks are usually servings of Fruit: Red Grapes, Strawberries, Apple, Mango, and Plum, with one variation (as pictured below). 

Thursday/Friday Morning Snack - Brazil Nuts, Salsa, and Whole Grain Rye Crisps

Perfection is not in my skill set. For some reason, I forgot to take a photo of my Thursday/Friday lunch. It was a salad of Black Beans, Artichoke Hearts, and Tomato on a bed of Romaine Lettuce, with a slice of Laura's Homemade Quick Rye Bread. Dinner called for Amaranth, an Ancient Whole Grain I had run out of. No problem though, I just used another Ancient Grain I did have on hand - Teff. Both Amaranth and Teff have a fine texture and are easy to prepare, just boil water (or broth), add the Grain, and simmer until the liquid is absorbed - just like you do with rice.

Dinner - Wild Tuna Steaks with Herbs and Lemon, sautéed Bok Choy, Mushrooms, and Onions, served on a bed of Teff (an ancient whole grain) 

Saturday/Sunday Breakfast - Old Fashioned Oatmeal Pancakes topped with unsweetened Apple Sauce, raw Pumpkin Seeds and organic Raisins

Lunch - Raw Pumpkin Seeds, Red Bell Peppers, and Celery on a bed of Arugula, dressed with Balsamic Vinegar and Extra Virgin Olive Oil; Laura's Homemade Herb Bread on the side

Tempeh is a fermented Soybean product that serves well as a plant-based meat substitute. It comes in a vacuum packed block that can be frozen for later use, or cut into cubes, wedges or crumbles. Tempeh can be sautéed, simmered, or tossed into a casserole dish right along with your Veggies. It absorbs flavors well. A little liquid, such as Vegetable Broth, will help keep it from drying out.

Sautéed Tempeh, Eggplant, Onion, Garlic, and canned Tomatoes, seasoned with Basil, Oregano, and Parsley, with one half of a microwaved Sweet Potato

Monday/Tuesday Lunch - Raw Walnuts, Red Bell Peppers, Carrots, and Artichoke Hearts on a bed of Spinach, dressed with Apple Cider Vinegar and Extra Virgin Olive Oil, and seasoned with Thyme; Whole Grain Rye Bread on the side

Dinner - Shrimp, Yellow Squash, Zucchini, Asparagus, and Garlic simmered in Vegetable Broth and Pesto, served over a bed of Red Quinoa

Desserts this week included: Raw Brazil Nuts and 85% Dark Chocolate, Laura's Homemade Whole Wheat Cinnamon Rolls, and Coconut Cupcakes with Organic No Sugar Added Jam.

The Pringle Plan For Quality Nutrition: 

A Ten-Year Personal Journey And Nutritarian Menu Plan

Happy Eating Everyone!

See books by Laura S. Pringle on Amazon

 The Pringle Plan is a series of educational guides. 

 ©2021 Laura S. Pringle. All Rights Reserved.

Spring Menu Week #3 From The Pringle Plan

Salads for lunch, fish, beans, or pasta for dinner - this is all part of a "Nutritarian" diet. A Nutritarian diet is a diet that consists of quality nutrition. There is nothing hard or complicated about this lifestyle choice. Quality nutrition is easy to achieve simply by focusing mostly on plant-based whole foods. You can still have seafood, eggs, and once in a while - meat.  

Wednesday/Thursday Lunch - Black Beans, Beets, and Tomatoes on a bed of homegrown Romaine; dressed with Balsamic Vinegar and Extra Virgin Olive Oil, and seasoned with Basil; with Laura's Homemade Herb Bread on the side

I don't always bake my own bread, but I do prefer it to store bought. This week we had a nice, rainy, cool, damp day that was perfect for baking. My recipes makes two rustic, dense loaves made with ingredients that satisfy my demand for quality nutrition. You can find the recipes in my latest book, The Pringle Plan For Quality Nutrition.

Rustic and hearty Rye Bread Loaves - one of Laura's Quick Bread Recipes

We took full advantage of our new microwave with this quick and easy meal. Tahini and lemon juice were zapped in the micro just long enough to make it easy to stir and blend. After adding some seasoning, the sauce was poured over the fish and while the fish cooked in the oven, the sweet potatoes baked in the microwave, followed by a mixture of fresh and frozen veggies in a casserole dish with about an inch of water to steam, with lid on, for ten minutes.

Dinner - Barramundi Fish with seasoned Tahini and Lemon Sauce and topped with Lemon slices; a steamed Vegetable mix of Pepper strips, Spinach, and Onion; and one half of a microwaved Sweet Potato

Friday/Saturday Lunch - Walnuts, Orange slices, Red Bell Peppers, Celery and Dates on a bed of Spinach; Rye Bread on the side

Dinner - Cannellini Beans, Onions, and canned Tomatoes seasoned with Basil, Oregano, and Parsley, served over Chic Pea Pasta; a salad of Baby Leaf Spinach and Grape Tomatoes dressed with Balsamic Vinegar and Extra Virgin Olive Oil

Saturday/Sunday Breakfast - Eggs, Leeks, and Spinach Scramble; with Cantaloupe and Whole Grain Rye Bread

Sunday/Monday Morning Snack - Tahini and Raw Honey on Whole Grain Rye Toast

Sunday/Monday Lunch - Chic Peas (Garbanzo Beans), Green Bell Pepper, Tomato, and dried Cranberries on a bed of Romaine, dressed with Apple Cider Vinegar and Extra Virgin Olive Oil; with Rye Bread on the side

We often have fruit for a snack, but that does not mean we don't like convenience. I always keep some frozen fruit on hand and even plan it into my menus. It cuts down on my chopping chores. Frozen fruit is a nutritious snack choice when you don't have fresh on hand. Canned fruit often comes with a lot of added sugar, while frozen fruit is generally a pretty close equivalent to fresh fruit. Thaw frozen fruit in the refrigerator early in the day, or if you forget, just zap it in the microwave for 10-15 seconds at a time until thawed.

Afternoon Snack - Frozen Fruit

Dinner - Wild Caught Salmon seasoned with Dill and topped with Lemon slices, steamed Zucchini and Spinach, served over a bed of Red Quinoa

Tuesday/Wednesday Lunch - Chicken Salad with Carrots and Grape Tomatoes on a bed of Baby Leaf Spinach, served with a slice of Laura's Quick Rye Bread

Dinner - Pinto Beans, Onion, Pepper Strips, and canned Tomatoes seasoned with Cayenne, Chili Powder, Cilantro, and Cumin, served on a bed of Sorghum

The Pringle Plan For Quality Nutrition: 

A Ten-Year Personal Journey And Nutritarian Menu Plan

Happy Eating Everyone!

See books by Laura S. Pringle on Amazon

 The Pringle Plan is a series of educational guides. 

 ©2021 Laura S. Pringle. All Rights Reserved.

Spring Menu Week #2 From The Pringle Plan

I don't always take the time to photograph morning and afternoon snacks, but for some reason this week I managed to include all the morning snacks and one dessert - fresh out of the oven. Snacks are usually pretty simple - Fruit and Nuts or Seeds for a balance of carbs and protein.  

Thursday/Friday Morning Snack - Blueberries and Almonds

Lunch - Wild Salmon Salad sandwich on Pumpernickel, with Cucumber wedges on the side

Dinner - Pinto Beans, canned Tomatoes, Pepper strips, Onion, and Red Bliss Potatoes

Saturday/Sunday Breakfast - Egg, Onion and Mushroom scramble, with Cantaloupe and Rye Bread

Sometimes snacks include dried Fruits which have a higher concentration of sugars, and sometimes snacks include a treat such as 60% dark chocolate morsels. To balance, I add extra Nuts or Seeds, or in the case of Gary's Trail Mix - both!

Morning Snack - Gary's Trail Mix: Pumpkin Seeds, Walnuts, Raisins, and 60% Chocolate Morsels

Lunch - Black Bean, Avocado and Tomato Salad with Laura's Herb Bread on the side

Dinner - Sunflower Seed Veggie Burgers and Rainbow Slaw

Dessert - Coconut Cupcakes

Sometimes snack time calls for a bit of crunch! These Whole Grain Rye Crisps fit the bill. Topped with some left-over Toffuti I needed to use up, and a few Raisins, it was a nice balance of sweet, creamy, and crunchy.

Monday/Tuesday Morning Snack - Toffuti and Raisins on Rye Crisps

Monday/Tuesday Lunch - Humus, Spinach, Red Bell Peppers, and Avocado in Whole Wheat Wraps

Dinner - Seasoned Wild Tuna Steaks topped with a slice of Lemon, Steamed Zucchini, Asparagus, Broccoli, and Scallions, with Amaranth

The Pringle Plan For Quality Nutrition: 

A Ten-Year Personal Journey And Nutritarian Menu Plan

Happy Eating!

                                                               

See books by Laura S. Pringle on Amazon 

 The Pringle Plan is a series of educational guides. 

 ©2021 Laura S. Pringle. All Rights Reserved.

Spring Menu Week #1 From The Pringle Plan

At times, it seemed like spring would never arrive, but just like clock work arrive it did. Which means it is time to make a seasonal switch of my menus. Pictured below are photos to go with the Spring Menu Week #1 from my latest book: The Pringle Plan For Quality Nutrition.

Wednesday/Thursday Lunch - Black Beans, Celery, Beets, and Tomatoes on a bed of Romaine, dressed with Apple Cider Vinegar and Extra Virgin Olive Oil, seasoned with Fennel Seeds

Dinner - Salmon served on a bed of Brussel Sprouts, Onions, and Pepper Strips, seasoned with Parsley and Dill, and topped with a slice of Lemon; on the side - Oven-fried Sweet Potatoes seasoned with Rosemary!

Friday/Saturday Lunch - Walnuts, Artichoke Hearts, Red Bell Peppers, and Scallions on a bed of Homegrown Lettuce, dressed with Apple Cider Vinegar and Extra Virgin Olive Oil, and seasoned with Oregano

Dinner was an easy breezy convenience meal prepared at home. The Burritos are from the frozen food section of the organics department. They are dairy free, a great choice for anyone with lactose intolerance. All you do is take them out of the wrapper and microwave. The sautéed Vegetables are also easy. Frozen Pepper Strips, canned Organic Tomatoes, and pre-sliced Organic Mushrooms. Start with the frozen Peppers, drain off any liquid, add the Mushrooms and a few minutes later add the Tomatoes. Season with Cumin, Cilantro, Chili Powder, and a few dashes of Cayenne. Cook until heated through. 

Dinner - Dairy Free Burritos, served with sautéed Pepper strips, Tomatoes, and Mushrooms

Sunday/Monday Lunch - Black Beans, Avocado, Celery, and Tomato on a bed of Arugula, dressed with Balsamic Vinegar and Extra Virgin Olive Oil and seasoned with Salt and a dash of Cayenne

Sometimes we have to be flexible. My dinner menu called for Tempeh, but since none was delivered with our grocery order this week, my husband suggested it might be an opportunity to use up some of the leftover St. Patrick's Day Corned Beef we had in the freezer. Perfect solution!

Dinner - A sauté of Corned Beef, Eggplant, Onion, and Garlic, seasoned with a surprise of chef's whim, and served over a bed of Barley 

Our Tuesday/Wednesday Lunch did not get photographed (my bad), but it was a salad of Chic Peas, Cucumber, Tomato, and Scallion, with Homemade Rye Bread on the side. Dinner time called for more flexibility. With no Yellow Squash or Zucchini, we substituted with a jar of store bought Pasta Sauce.

Dinner -  A sauce of Sunflower Seeds, Onion, Garlic, and store bought Organic Pasta Sauce, tossed with Chic Pea Pasta, and topped with a sprinkle of Nutritional Yeast

The Pringle Plan For Quality Nutrition: A Ten-Year Personal Journey And Nutritarian Menu Plan

Eat Well Everyone!

See books by Laura S. Pringle on Amazon 

 The Pringle Plan is a series of educational guides. 

 ©2021 Laura S. Pringle. All Rights Reserved.

A Nutritarian Easter!

Holiday menus differ a bit from my other Pringle Plan menus. Usually something traditional or at least a bit special. In this case, Easter and spring are a time of renewal and new beginnings so, Eggs are featured for both lunch and dinner.

Easter Breakfast - Smoked Salmon, Toffuti and Dill on Pumpernickel Bread  

Morning Snack - Fresh Blueberries and Raw Wild Soil Almonds

Lunch - Frittata of Organic Pasture Raised Eggs, Celery, Onion, and Asparagus seasoned with Rosemary, Sage, and Thyme; and a slice of Laura's Homemade Herb Bread (not pictured)

Afternoon Snack - Steamed Artichokes with Pesto 

Dinner - Barramundi Fish topped with seasonings and a slice of Lemon, a colorful combination of Frozen Vegetables, and an equally colorful Potato Salad of Organic Pasture Raised Eggs, Red Bliss Potatoes, Sweet Potato, and Scallions, dressed with a mixture of Olive Oil Mayonnaise, Apple Cider Vinegar, Chives, Parsley, Salt and Pepper

For more menus and Recipes click here:

The Pringle Plan For Quality Nutrition: A Ten-Year Personal Journey and Nutritarian Menu Plan

See books by Laura S. Pringle on Amazon

 The Pringle Plan is a series of educational guides. 

 ©2021 Laura S. Pringle. All Rights Reserved.