The Ten Week Challenge Syllabus

I walked people through a ten week challenge, using the following syllabus.

Week 1 - Sugar-free
Week 2 - Whole grains
Week 3 - Wild-caught fish and grass-fed meats
Week 4 - Raw dairy
Week 5 - The microwave
Week 6 - Fats and oils
Week 7 - Cultured and fermented foods
Week 8 - Local and organic produce
Week 9 - Processed foods
Week 10 - Implementing lifestyle changes

Visit my Recipe Index over at Going Green in a Pink World.

Wednesday, January 14, 2009

Eliminating white flour - Week 2 Menu

The challenge for Week 2 is the elimination of refined flour. There is strong evidence that refined flours (and possibly whole wheat flour - but more on that later!) contribute to many digestive diseases. Some informational posts will follow, but I am posting the menu so that people can buy food over the weekend.

If you choose any recipe for the week, I suggest the dinner from Day 1. I love having a whole chicken every few weeks so I can enjoy the meat, AND use the carcass for stock and eventually soup. I've included a whole chicken recipe so that you can make stock this week. Later in the week, enjoy Chicken and Rice Soup--it's delicious and easy: a great lunch or dinner for cold days!

Here's my suggested menu - take what you like from it, adapt some things - do what you need to do to get more real foods into your diet! Please give me feedback as to how I can best serve you. Is this format helpful? Would you rather a list of recipes to choose from? More soups? Less meat? I tried to keep these recipes as quick and easy as possible - and I'll bet you don't even miss flour!!

Day 1
Breakfast - Scrambled eggs and bacon (cook the night before)
Lunch - Vegetable Leek Medley
Dinner - Slow cooked or roasted chicken, carrots, potatoes and greens (reserve congealed fat and carcass for soup)

Prep: Grate and soak potatoes in water, whey, and salt
Form salmon cakes and pan sear.

Day 2
Breakfast - Sweet Potato Pancakes (this recipe makes enough for leftovers!)
Lunch - Salmon Cakes and salad (cook the night before)
Dinner - Leftover chicken meal

Prep: Soak oatmeal in water and whey
Prepare stock

Day 3
Breakfast - Oatmeal
Lunch - Vegetable Leek Medley with whole wheat pita pockets (recipe at bottom of post)
Dinner - Meatloaf

Prep: Prepare yogurt dough for quiche

Day 4
Breakfast - Sweet Potato Pancakes
Lunch - Salmon cakes and salad
Dinner - Leftover Meatloaf

Prep: Assemble and cook quiche

Day 5

Breakfast - Oatmeal
Lunch - Quiche
Dinner - White fish, steamed broccoli with lemon and garlic, and brown rice (make an extra cup for chicken and rice soup)

Day 6
Breakfast - Soft boiled eggs, sourdough toast w/ butter, and you may want to try this guest recipe for chicken/turkey sausages!
Lunch - Quiche
Dinner - Chicken and Rice Soup

Day 7
You'll probably have enough leftovers to take you through the day! Most people enjoy a meal or two out once a week as well, so these recipes should take you through.


Crispy or sprouted nuts
Natural yogurt (no added sugars or "vitamins") with unsweetened coconut, soaked nuts, and cocoa powder
Hummus with veggies or crackers
Homemade popcorn, popped on stove in coconut oil
celery with all natural peanut butter and raisins
potato skins or sweet potato fries


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  2. Oh, I also like the shopping list. It's easier to see what I need. Thanks!

  3. This sounds great and I like the format. I want to know suggestions for those of us without a food processor.

  4. Blenders work well too!! The food processor thing is new for me, so I get excited about recipes that use it, but I will do better at providing alternatives for those who don't have one!

  5. Hey, You still planning to do reschedule that cooking demo or are you over that by now! :0) Personal demos are welcome! I'll even provide the kitchen!

  6. No no, I will definitely still do it. Not having a computer has slowed me down a bit on the organizing end. Probably 1/31...will keep you posted!