Organized Potluck Style Meal Plan for Well

Organized Potluck Style Meal Plan for Well-being Retreat

The organized potluck style meal plan is an educational component of the nutrition segment of the well-being retreat. The items that have been chosen because they are high in nutritional value, low in saturated fats, high in healthy unsaturated fats and free of additives, preservatives and other harmful factors. Many are organic. By selecting a variety of items from the meal planning list you will benefit from the experience of shopping for these nutritious foods that you may not be familiar with. Brand names and sources have been indicated. I personally find many of the items in the Food Basics, Wal-Mart and Zehrs. Many large grocery stores will carry these same products. As always prices vary depending on where you shop so be aware. The prices listed are from the two stores that I frequent.

If you are shopping in other areas you may do better on some items or have to pay a little more on others. This will be the same for everyone. Every shopper will either profit or absorb the extra.

In many cases the products required is an organic item. There are other times when the items are not organic. You will learn more about the reason behind the selection of products, including organic and non-organic at the retreat.

Based on the number of people scheduled to attend the retreat and the total food bill, each person is asked to select a number of different items from the list that total approximately $40.00. Some of the items will require preparation using the recipes below. Food Planning Items List - Hamilton Retreat

Where Recipes are indicated on the meal planning sheet the number refers to the Recipe Numbers below.

Please visit the following websites for additional information on some of the products on the meal planning list:

President’s Choice Organics http://www.presidentschoice.ca/foodandrecipes/organics/about.aspx (Loblaws, Zehrs, SuperStore)

Compliments Organics http://www.compliments.ca/ (Available at Sobeys, IGA, Price Chopper and Foodland)

Cracker Comparison & Spreads http://www.cspinet.org/nah/11_04/crackers.pdf

Recipe #1	Ingredients	Brand	Approx. Cost	Source
Sundried Tomato with Cream Cheese & fresh Dill:	2 Pkgs of Master Choice sundried tomatoes in cellophane bag (found near fresh peppers in grocery)		2 @ $1.59 = $3.18
	2 Pkgs of Light Cream Cheese		2 @ $3.17 = $6.34
	1 bunch of fresh dill		$1.49
	2 large gloves of garlic		$.10
Total Recipe Cost			$11.11

Instructions:

Place sundried tomatoes in glass bowl
Cover tomatoes with boiled filtered water, soak 2 minutes, drain and cover again (removes salt)
Allow to soak for 1 hour
Put tomatoes with liquid into food processor or blender and add garlic.
Blend. Fold into softened cream cheese and stir in dill.
Store in two separate glass or stainless steal containers with lids

Recipe #2	Ingredients	Brand	Approx. Cost	Source
Spinach Tofu Dip	2 scallions, 2 garlic gloves		.50
	1-10 ounce pkg frozen spinach thawed & drained		$2.00
	1 12-ounce pkg organic tofu sofened		$3.50
	¼ cup grated parmesan		$2.50
	½ tsp cayenne pepper
	½ tsp salt
Total Recipe Cost			$8.50

Instructions:

Thaw and Drain spinach
Chop scallions and garlic finely
Stir all ingredients together and store in glass or stainless steal container with lid.

Recipe #3	Ingredients	Brand	Approx. Cost	Source
Black Eyed Pea Hummus	2 cans black eyed peas, drain & rinse	Primo	2 @ $1.69 = $3.38
	3 cloves garlic		.10
	2 Tbsp lemon juice (real)		.50
	1 tsp dried cumin
	¼ tsp salt
	¼ cup water
Total Recipe Cost			$3.98

Instructions:

Drain and Rinse black eye peas then mash
Chop garlic finely
Mix all ingredients and store in glass or stainless steal container with lid

Recipe #4	Ingredients	Brand	Approx. Cost	Source
Walnut Feta Pate’	1 cup finely chopped walnuts		$3.00
	1 cup crumbled feta (low fat)		$4.00
	1tsp paprika
	½ tsp cayenne pepper
	2 tsp olive oil (organic) or Carapelli grape seed		.50
	½ cup fresh parsley		.50
Total Recipe Cost			$8.00

Instructions:

Chop walnuts finely
Mix all ingredients thoroughly and store in glass or stainless steal container with lid.

Recipe #5	Ingredients	Brand	Approx. Cost	Source
Tuna Salad	3 cans of Solid Whit Tuna	Clover Leaf	3 @ $1.99 = $5.97
	1 Jar Cucumber Dill Dressing	Rene’s – Produce Section	$2.97
	¾ - 1 cup 2% plain organic or Perth County yogurt (should be moist)	yogurt	$2.00
	½ cup chopped Fresh Dill (bring remainder with you)	.75	.75
	½ tsp black pepper (mix into dressing before adding)
	1 finely chopped red onion (will add individually at meal)	.25	.25
Total Recipe Cost			$11.94

Instructions:

Drain tuna, break up chunks of tuna with a fork in a bowel
Add 1 jar of Rene’s Cucumber Dill Dressing that has been mixed with ¾ cup of plain yogurt, pepper and onion and dill.
Mix together thoroughly. Add more yogurt to moisten if required. Store in glass or stainless steal covered dish.

Recipe #6	Ingredients	Brand	Approx. Cost	Source
Egg Salad	2 dozen free range organic eggs	Natural Food Section	2 @ $4.89 =$9.78
	1 Jar Dressing Ranch Dressing	Rene’s	$2.97
	1 pkg of chopped fresh chives		$1.25
	Approx. 1 cup of organic 2% plain yogurt or Perth County Yogurt (moist)		$2.00
	4 tsp Dijon Mustard		.50
	½ tsp black pepper
Total Recipe Cost			$16.50

Instructions:

Place eggs in pan covered with cold filtered water
Bring to boil and cook for 10 minutes (approx)
Drain and cover with cold water
Peel egg shells from eggs
Mash eggs in glass bowel
Add dressing mixed with yogurt, chives, mustard and pepper (mix should be moist, add more yogurt if required)
Divide into two glass or stainless steal covered containers (one for each lunch)

Recipe #7	Ingredients	Brand	Approx. Cost	Source
Zucchini, Lima Bean Salad	1 can lima beans, rinse & drain	Primo or organic	$2.00
	1 can chickpeas, rinse & drain	Primo or organic	$2.00
	2 zucchini,		$2.00
	1 small red onion, halved and thinly sliced		.75
	4 to 6 romaine leaves, cut into thin strips		.75
	1 pkg of pine nuts (toss in before serving)		$2.00
	9 tsps fresh lemon juice		1.00
	6 tbsps olive oil (organic)		1.50
	1 ½ tsp course salt
	¼ tsp black pepper
Total Recipe Cost			$12.00

Instructions:

Rinse and drain beans
Cut zucchini in quarter lengthwise & cut crosswise in ¼ inch slices
Add all ingredients to glass bowel and toss. Store in glass covered or stainless steal container.
Add pine nuts before serving

Recipe #8	Ingredients	Brand	Approx. Cost	Source
Marinated Vegetable Salad	2 bunches broccoli (organic if possible)		2 @ $1.99 = $3.98	Grocery
	1 large red onion cut into wedges		$1.50	Grocery
	3 cloves of garlic chopped		.30	Grocery
	10 medium sized firm tomatoes (organic if possible) washed and cut into ¼s or 3 lbs of organic grape tomatoes		Organic $2.49/lb (approx. 3 lbs) Organic grape tomatoes 3@ $2.99/pound	Grocery
	1 cup of organic olive oil or grapeseed		Organic olive ($4.25) or Carapelli Grapeseed $1.00 ($4.99btl)	Natural Foods in Grocery, Carapelli (walmart)
	1 cup of balsamic vinegar	PC Splendido	$2.00 ($3.99btl)
	½ cup pure maple syrup		$1.75
Total Recipe Cost			$18.00

Instructions:

Wash and drain broccoli and tomatoes.
Put all vegetables into glass or stainless steel bowel.
Mix liquids and pour over vegetables. Lift and stir vegetables to coat.
Refrigerate and toss frequently to coat.
Store in covered glass or stainless steal dish.

Recipe #9	Ingredients	Brand	Approx. Cost	Source
Mashed Cauliflower	2 large or 4 small cauliflower (boil in water with sea salt)		4 @ $1.89 = $7.56
	1 pkg light cream cheese		$3.17
	Divide mixure. ¼ tsp curry in one half and ½ nutmeg in other half. Two dishes.
Total Recipe Cost			$10.73

Store in covered glass or stainless steal dish.

Recipe #10	Ingredients	Brand	Approx. Cost	Source
Mashed Sweet Potato	3 lbs of sweet potatoes (boil in water with sea salt)		$.97/lb - $3.00
	Fresh Herb		$1.25
	¼ cup organic olive oil or carapelli grapeseed oil		$1.00
Total Recipe Cost			$5.25

Recipe #11	Ingredients	Brand	Approx. Cost	Source
Quinoa Salad	2 cups water
	2 cups apple juice	organic
	1 tsp cinnamon
	4 large red apples diced	organic
	2 cups chopped celery	organic
	1 cup dried cranberries	organic
	1 cup chopped walnuts
	1 cup 2% plain yogurt	organic
Total Recipe Cost			$12.00

Place water, apple juice, cinnamon and rinsed quinoa in saucepan and bring to boil over high heat. Reduce heat, cover and simmer until all of the liquid is absorbed, approximately 15 minutes. Cool, transfer quinoa to a large mixing bowl and refrigerate cover, at least 1 hour. Add apples, celery, dried cranberries and walnuts to quinoa. Mix well. (Fold in yogurt just before serving). Serve immediately. 16 servings.