BSK Kitchen Coach

Cook: DR Smith

—————————————

KITCHEN PLAN 

Week of August 02

SUNDAY

Evening Projects:

01 Baked Chicken

02 Roasted Caulfower

03 Chickpeas in Tomato sauce (set beans in soaking liquid)

MONDAY

Breakfast: Protein Bar

Morning Project: 03 Chickpeas in Tomato sauce 

Lunch: 06 Chicken Spinach Salad

Evening Project: 05 Garlicky Rice with Spinach

Dinner: Chicken, Cauliflower, Rice

TUESDAY

Breakfast: Protein Bar

Lunch: 07 Chicken Sandwich with fresh veggies

Dinner: Chick Peas over rice, Cauliflower

WEDNESDAY

Breakfast: Protein Bar

Morning Project: 04 Creamy Cauliflower Soup

Lunch: 04 Creamy Cauliflower Soup with chicken & spinach

Dinner: Chicken, Cauliflower, Rice

THURSDAY

Breakfast: Protein Bar

Lunch: 04 Creamy Cauliflower Soup with chicken & spinach

Dinner: Chick Peas over rice, Cauliflower

FRIDAY

Breakfast: Protein Bar

Lunch: Repeat of a meal above with Remaining Food Items

Dinner: Repeat of a meal above with Remaining Food Items

————————————

GROCERY LIST

Meat

Chicken parts with lots of meat and skin on, 6-8 parts, thighs, legs, breast

Produce

Bunch of fresh Spinach

Garlic bulbs

Head of Cauliflower

Potato

Celery

Carrots

Lemon

General grocery

28oz whole tomatoes

Nice bread for sandwiches

Starches & Legumes

White Rice

Dried chick peas

————————————

RECIPES

01 Baked Chicken, 02 Roasted Cauliflower

  • Preheat oven to 350, arrange oven racks to accommodate two baking dishes or sheets

  • Prepare 2 baking sheets with parchment or 13 x 9 glass baking dishes

  • Generously salt and pepper chicken parts

  • Peel 10 cloves of garlic and place in large mixing bowl

  • Cut cauliflower in half, reserve half for other uses. Remove florets with paring knife and add to bowl with garlic. Discard cauliflower core

  • Generously salt and pepper cauliflower, generously add turmeric, generously add olive oil.

  • Toss to coat, cauliflower should be mostly shiny and yellow.

  • Place cauliflower mixture in pan. Cover tightly with foil

  • Bake both dishes. Flip chicken parts at about 15 mins

  • Check chicken at about 25 mins, remove one pieces and place on a WHITE dish, cut or press. Done when juices run clear and not pink

  • At same time remove foil from cauliflower. Should take about 40 mins total, should be a bit brown on edges. err on over cooking.

03 Chickpeas in Tomato sauce

  • Soak 1 cups dried chickpeas overnight in water with 2 Tsp baking soda

  • Drain and rinse chick peas, place in large sauce pan with plenty of water. Place over high heat, bring to boil, skim surface of scum. Boil for 5 mins. Drain. Set aside.

  • In heavy, large covered saucepan, add 2 TBS oilve oil and 5 garlic cloves. Cook med/low 5 mins until fragrant.

  • Add chick peas 

  • Add can of crushed tomatoes. If using whole canned tomatoes, crush each tomatoes in your fist and add.

  • add 1/2 tsp pepper

  • Bring to boil then cover and cook on low. Should slightly bubble.

  • Stir periodically so nothing sticks to bottom

  • After about 3 hours add I Tsp oregano, remove cover

  • Continue cooking largely unattended - Add a bit of water as needed. Should be fairy thick, not watery. Cook until chcik peas are desired doneness, 4-5 hours total. Add salt to taste near end of cooking.

  • This dish has no animal products. Can be left on stove to cool down. Store in fridge. Gets tastier though the week.

04 Creamy Cauliflower Soup

  • In large saucepan, add 1 inch pieces of peeled potato, 4 garlic cloves and anything from the allium family you have in your refrigerator you want to get rid of.

  • Cook on low heat for 5-10 mins until alliums are fragrant

  • add cauliflower florets, salt and pepper and enough water to cover

  • cover, Bring to boil, reduce heat to simmer

  • Cook about 20-30mins until potatoes are tender. The potatoes need to be cooked all the way through.

  • Shut off heat and let cool a bit so it is safe to handle during puree process.

  • Puree soup. This can be done in the cooking pan with a had blender or in batches with a blender.

  • Soup gets better over time and has no animal products, will keep all week. I keep in a giant Ball canning Jar

  • reheat and Dress it up to serve: Ideas: butter, olive oil, fresh herbs, a bit of meat, fresh spinach. This a base soup and you can add anything on top. Just keep it simple - only one/two topping.

05 Garlicky Rice with Spinach

  • Boil some filtered water in kettle

  • 1/4 inch chop: 1 celery , 1 carrot

  • Finely chop 3 cloves garlic

  • Heat 2 TBSP olive oil med low heat

  • Add veggies and sauté until tender, about 5 mins

  • Add 1/2 cup white rice.  Stir until rice coated with oil

  • Turn heat to high and immediately add 1 cup of the hot water. Should boil right away, regardless once boiling, reduce heat to lowest setting and cover.

  • Lead unattended for 20 mins, then add a large handful of spinach to pot, recover.

  • Check in a few mins for domed, cook until rice done.

06 Chicken Spinach Salad

  • In large salad bowl add: pinch of salt & pepper, juice of 1/2 lemon, TSP any type vinegar. Wisk

  • Slowly add olive oil until thickened 

  • Add spinach, chucks of chicken, blue cheese, nuts, cranberries.

  • Toss to fully coat everything and serve on a large plate

07 Chicken Sandwich with fresh veggies

Simple Sandwich with chicken, mayo, spinach and any other addition you have such as tomato, avocado, cheese. Make sure you have lots of veggies.