PERSONAL FIT MEAL CATERING

INGREDIENT LIST AND USER GUIDE

January 31, 2012

• The ingredient list is dependent on the availability of ingredients.  An updated list of ingredients appears on the Tuesday of pick-up.

• It is recommended that you eat each meal with servings of salad, raw vegetables, steamed vegetables or suggested accompaniments.

• Heating instructions are given after each ingredient list.

• All items are best eaten within 4-5 days.

• Baked goods such as breads and sweets are best eaten within one day or frozen.

vegetarian shepherd's pie

benefits: Lentils are thought to be one of the first foods grown by man, with seeds found dating back 8,000 years in archeological digs in the Middle East. They are an excellent source of folic acid and potassium, and a good source of iron and phosphorus. They also contain magnesium, zinc, thiamine, copper, niacin, vitamin b6, and pantothenic acid. Kale is great for building up the calcium content of the body and builds strong teeth, as well as being beneficial to the digestive and nervous systems. It is an excellent source of vitamins A and C and potassium; it is a good source of vitamin B6 and copper, and provides folic acid, calcium, iron, thiamine, riboflavin, niacin, and zinc. Tomatoes are high in vitamin value, they are a wonderful blood cleanser, and excellent in elimination diets. They are a good source of vitamin C and potassium; they also supply folic acid and vitamin A.

ingredients: brown lentils, onions, carrots, celery, peppers, sweet potatoes, olive oil, sage, natural soy sauce, hemp milk, garlic, sea salt, pepper

enjoying: reheat in oven at 350 degrees for 15-30 minutes until hot

twisted tabouli salad

benefits: Kale is great for building up the calcium content of the body and builds strong teeth, as well as being beneficial to the digestive and nervous systems. It is an excellent source of vitamins A and C and potassium; it is a good source of vitamin B6 and copper, and provides folic acid, calcium, iron, thiamine, riboflavin, niacin, and zinc. Parsley is a diuretic and stimulant; it combats scurvy and intestinal problems, stimulates the appetite, aids digestion, and freshens the breath

ingredients: garbanzo beans, quinoa, cucumbers, napa cabbage, peppers, parsley, mint, olive oil, lemon, natural soy sauce, sea salt, pepper

enjoying:  mix thoroughly and enjoy!

enjoying: cut spring roll open and pour on a little peanut sauce with each bite

mushroom and wild rice casserole

ingredients: wild rice, organic chicken or tofu, mushrooms, onions, green beans, apple juice, brown rice flour, hemp milk, cashew sour cream, goat cheese, parsley, fresh thyme, sea salt, pepper

enjoying: reheat in oven at 350 degrees for 15-30 minutes until hot

sweets:  quinoa apple coconut cake