PERSONAL FIT MEAL CATERING

INGREDIENT LIST AND USER GUIDE

May 15, 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.

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

butternut squash lasagne

benefits:  Butternut squash contains many vital poly-phenolic anti-oxidants and vitamins. Similar to other cucurbitaceae members, it is very low in calories; provides just 45 cal per 100 g. It contains no saturated fats or cholesterol; but is rich source of dietary fiber and phyto-nutrients. Squash is one of the common vegetable that is often recommended by dieticians in the cholesterol controlling and weight reduction programs.

ingredients: butternut squash, brown rice lasagne noodles, tomato, spinach, onions, olive oil, smoked paprika, home made ricotta, parsley, eggs, natural sea salt, pepper

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

spring rolls

benefits: The flesh of cucumbers is primarily composed of water but also contains ascorbic acid (vitamin C) and caffeic acid, both of which help soothe skin irritations and reduce swelling. Cucumber's hard skin is rich in fiber and contains a variety of beneficial minerals including silica, potassium and magnesium. Contrary to what their name implies, peanuts are not true nuts but a member of a family of legumes related to peas, lentils, chickpeas and other beans. Peanuts are good sources of vitamin E, niacin, folate, protein and manganese. Not only do peanuts contain oleic acid, the healthful fat found in olive oil, but new research shows these tasty legumes are also as rich in antioxidants as many fruits.

ingredients: rice paper, rice noodles, organic tofu or chicken, carrots, cucumbers, organic salad greens...peanut sauce

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

lentil loaf with maple mashed sweet potatoes

benefits: Maple syrup is sweet - and we're not just talking flavor. Maple syrup, as an excellent source of manganese and a good source of zinc, can also be sweet for your health.

ingredients: green lentils, brown rice, sweet potatoes, maple syrup, rice bread crumbs, onions, garlic, carrots, celery, basil, thyme, parsley, olive oil, nutritional yeast, brown rice flour, natural soy sauce,

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

vegetable chowder

benefits: Onions are one of the earliest known food medicines and were used for hundreds of years for colds and catarrhal disorders as well as to drive fermentations and impurities out of the system. They contain a large amount of sulphur and are especially good for the liver. Cooked corn is a good source of folic acid, potassium and thiamine; it also contains vitamin C, magnesium, pantothenic acid, phosphorus, niacin, zinc, and riboflavin, and is rich in dietary fiber.

ingredients: organic vegetable broth, white beans, cauliflower, carrots, celery, corn, zucchini, onions, basil, dill, thyme, hemp milk, goat cheddar, olive oil, garlic, natural sea salt, freshly ground pepper

enjoying: gently heat on stove until hot enjoy with a whole grain bun

 

 

sweets: lentil chocolate chip cookies