This week’s menu

American Menu Mailer
Volume 7 Week 31
In Season for August
One cannot think well, love well, sleep well, if one has not dined well. Virginia Woolf Copyright 2013 Cooking Traditional Foods. For individual use only. Samples at Vol 7 Wk 31, Pg 1 of 7 Shopping List
Keep the following staples on hand: onion, garlic, carrots, celery, lemons/bottled lemon juice, salt, pepper, garlic powder, onion powder,
cinnamon, vanilla extract, coconut oil, olive oil, sesame oil, rice, honey, cornstarch/arrowroot, soy sauce/tamari, flour, eggs, baking soda,
baking powder and rapadura/sucanat. Optional staples are butter/ghee, lard, tallow, red palm oil, and cow’s milk. MYO- make your own.

Apple [W]
Cayenne or chili pdr [M]
Bacon [B]
1 whole, cut up, or pieces to feed 4-6 people Pantry
Breadcrumbs [W]
Chocolate chips [D] ½ cupCoconut milk [D] for one meal or use cornmeal to make from scratch Red wine vinegar [R] 1 TbsSalmon, canned [W] 15 oz can, or cook 1 pound freshTomato juice [B] Water chestnuts [R] 1 cupWorcestershire [T] Refrigerator or Freezer
Eggs [WBD]
Copyright 2013 Cooking Traditional Foods. For individual use only. Samples at Vol 7 Wk 31, Pg 2 of 7 Weekly Meal Preparation Schedule
Thaw chicken for tomorrow.
________________________________________________________________________ Soak black-eyed peas for tomorrow.
________________________________________________________________________________________________________________________________________________ Monday
Start crock-pot and cook black-eyed peas for tonight. Thaw round steak for tomorrow.
________________________________________________________________________________________________________________________________________________ ________________________________________________________________________________________________________________________________________________ Tuesday
Start crock-pot for tonight.
________________________________________________________________________________________________________________________________________________ Soak quinoa for tomorrow, if using.
________________________________________________________________________________________________________________________________________________ Wednesday
Thaw ground turkey for tomorrow.
________________________________________________________________________________________________________________________________________________ ________________________________________________________________________________________________________________________________________________ Thursday
Thaw steak for tomorrow.
________________________________________________________________________________________________________________________________________________ ________________________________________________________________________________________________________________________________________________ Friday
________________________________________________________________________________________________________________________________________________ ________________________________________________________________________________________________________________________________________________ Saturday
________________________________________________________________________________________________________________________________________________ ________________________________________________________________________________________________________________________________________________ Copyright 2013 Cooking Traditional Foods. For individual use only. Samples at Vol 7 Wk 31, Pg 3 of 7 Vol 7 Wk 31, Pg 4 of 7, Copyright 2013 Cooking Traditional Foods. For individual use only. Samples at
Post-Shopping Meal Preparation
Chicken Yassa
• Make one to three meal's worth of rice and freeze, if desired. Can Yassa is the national dish of Senegal. This simple version is done in the use quinoa for one meal, if not wrapping the turkey in lettuce • Make tortillas for Tuesday if you aren't going to use mashed 6 cloves garlic, pressed¼ cup lemon juice Sauces and Ferments
1 chicken, cut up, or pieces to feed 4-6 people • Make Worcestershire sauce for Tuesday, if needed.
2 or more carrots, peeled and cut into chunks • Make soy sauce replacement for Thursday, if needed.
½ tsp cayenne pepper or chili powder, optional • Soak and cook black-eyed peas for one meal. To soak and cook beans, cover with water on the keep warm setting on your crock-pot overnight. Drain and rinse thoroughly, then re-cover with In a sealable container, mix together the onions, garlic and lemon juice. water by at least one inch and cook on low or high until tender.
Add the chicken turn to coat and seal. Marinate overnight, turning when you remember it.
The next morning, place the carrots in the crock-pot. Pour the marinade into the crock-pot and add the chicken pieces, sprinkling with the salt, pepper and cayenne as you add them. Cover and cook on low for 6 hours. Remove chicken from the crock-pot and keep warm. Place the juices into a saucepan. Bring to a boil and simmer to reduce by half. Thicken with a slurry of cornstarch whisked into 1 Tbs cold water until smooth, if desired.
Serve over rice with black-eyed peas.
If you like it really hot, you can add some cut-up, fresh chilies to this dish. If you're desperate to avoid heating up the kitchen and you can't put your crock-pot outside, you can grill this dish.
Crock-Pot Shredded Beef
Curried Salmon Cakes
1 pound boneless round steak, sliced into 1-2” strips If you don’t want to use canned salmon, you can cook some salmon with just a little salt and pepper and flake it to use in this recipe. If you don’t like salmon, this will also work with chicken.
1 cup tomato sauce 1 Tbs Worcestershire sauce 1 tsp grated lemon peel 1 Tbs lemon juice Grease a crock-pot and add steak. Top with the peppers and onions. In a 1¼ tsp salt small bowl, combine the remaining ingredients and pour over the vegetables. Cover and cook on low for 6-8 hours. Shred beef before 15 ounces canned salmon, drained, skin removed and flaked ½ cup finely chopped apple, optional (not yet in season) Serve on tortillas or over mashed potatoes with a green salad on the side.
¼ cup bread crumbs or 1 Tbs coconut flour2 green onions, finely sliced¼ tsp pepper 2 Tbs coconut oil, butter, ghee or other fatIn a bowl, combine ½ cup mayo, 2 tsp curry powder, lemon peel, lemon juice, ¼ tsp salt and ½ tsp paprika. Set aside.
In a separate bowl, combine the eggs, salmon, apple, bread crumbs, onion, pepper, and remaining 2 Tbs mayo, 1 tsp curry powder, 1 tsp salt and ½ tsp paprika. Shape into 4 cakes. Heat the oil in a large skillet over medium heat. Cook the cakes for 6 minutes on one side, then flip and cook for 4 minutes on the other side.
Serve the cakes topped with the curried mayo over a bed of salad greens.
Copyright 2013 Cooking Traditional Foods. For individual use only. Samples at Vol 7 Wk 31, Pg 5 of 7 Vol 7 Wk 31, Pg 6 of 7, Copyright 2013 Cooking Traditional Foods. For individual use only. Samples at
Asian Lettuce Wraps
Beef Kabobs
You can also put this into spring roll wrappers made from rice. I get them 1 Tbs lemon juice at my local Asian market for $2.19 for 50 wrappers. To use spring roll wrappers you soak them until they’re soft then roll the filling into them 1 Tbs coconut oil, butter, ghee or schmaltz 1 pound boneless, beef top sirloin steak, cut into 1-inch cubes 1 Tbs coconut aminos, tamari, soy sauce or soy sauce replacement1 Tbs rice wine vinegar In a shallow container, combine the lemon juice, oil, water, mustard, honey, salt, oregano and pepper. Add the meat, bell pepper, and mushrooms and marinate up to an hour.
Dash garlic powder8-12 large lettuce leaves Thread the meat, peppers and mushrooms onto metal skewers or wooden skewers that have been soaked. Grill over medium heat for about 10 minutes for medium doneness, turning until all sides are browned. In a skillet, heat the oil over medium-high heat. Add the ground turkey and carrot and cook until the turkey is no longer link, breaking it up with Serve with rice and sautéed summer squash and zucchini.
a spoon as it cooks. Add the vegetables, ginger, tamari, vinegar, lemon juice and garlic powder and cook for 2 minutes. Remove from the heat.
Place the filling into a lettuce leaf and sprinkle with the green onions. Roll or wrap up to eat. Alternately, the filling may be served over a cooked grain such as quinoa or rice.
Eggs Splendido
Orange Chocolate Custard
This recipe strikes me as an Italian version of Huevos Rancheros. This is my all-time favorite dessert. Small servings are best. My kids Equally good for dinner or breakfast.
love this well- chilled, because it’s like a rich, thick pudding.
1 (14-ounce) can coconut milk or 1¾ cups homemade coconut milk½ cup chocolate chips Place the tomato juice in a small saucepan. Bring to a boil, reduce heat to ½ tsp orange extract, optionalmedium and cook until reduced to about 2 cups.
In a bowl, whisk together the egg yolks and cornstarch until smooth. Set Transfer reduced sauce to a large skillet that has a lid. Bring to a boil and aside.
lower the heat to medium. Stir in the basil. Break the eggs, one at a time, on top of the sauce. Allow to cook over medium heat until the whites In a medium saucepan, heat the milk and chocolate chips over medium begin to set, about 2 minutes. Cover and reduce heat to low and cook heat until the chocolate is completely dissolved. Bring to a boil, remove gently until the yolks are done to your liking. Salt if needed, but you from the heat, and cool briefly. Whisk ¼ cup of the chocolate mixture might not need it since you reduced down the tomato juice. Serve into the egg yolk mixture. Whisk in the remaining milk in a slow stream. Return to the saucepan and heat to a simmer and cook for 5 minutes. Do not boil. Remove from the heat and cool, whisking regularly to avoid a skin forming on top and keep the fat incorporated, until only slightly warm. Stir in the extract. Chill thoroughly in the fridge before serving, or use as a cream filling for cakes, cupcakes or the like.
If your family likes sweeter desserts, you can stir in plain or chocolate flavored stevia with the extract. Unsweetened chocolate and a little rapadura or your favorite chocolate bar can be substituted for the chocolate chips. Vanilla or another extract that would match chocolate can be used in place of the orange.
Copyright 2013 Cooking Traditional Foods. For individual use only. Samples at Vol 7 Wk 31, Pg 7 of 7


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