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, February 18, 2009

Week 7: Menu

This week's challenge is to incorporate some lacto-fermented foods into your diet. I'm challenging everyone to make at least one NEW fermented food this week. (If you're a kefir brewer, try something else!)

I've decided to post a list for you to choose from, rather than a weekly menu (as it seems most people are picking and choosing anyway!!) All of the meals will include enough for two nights' dinners, for two people, so you'll be preparing dinner just three evenings (or if you're like me, all in one day to minimize cooking!). Adjust recipes accordingly if you are cooking for more than two.


When necessary, prepare these early in the week so you have them on hand for recipes and munching!

Bread - No Knead Bread (includes a fermentation time!)

Soup - Coconut Chicken or Chicken Rice
Snack - Dosas

Must-Make Recipe of the Week: Coconut Chutney


Oatmeal (feel free to substitute other grains for the oats: millet, buckwheat, wheat berries, rye, or a combination!)

Blender Pancakes or Waffles (these can be easily reheated in a small toaster oven)

Caesar Salad with sauteed or baked chicken strips

Tuna sandwich on sourdough with a cup of soup

Yogurt Dough Pizza - use a few cups of the sauce from the Meatball dinner, raw cheese, and whatever toppings you can find! You can make this over the weekend and take slices for lunch throughout the week.

Indian Vegetable Medley with dosas

Root Vegetable Cobbler with Millet Dumplings

Meatballs and Tomato Sauce (goes perfectly with no knead bread!)

Butternut Squash fries

Peanut Butter Cups (Mark and I have eaten about a dozen of two days!)

Power Bars

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

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