More Menu plans for healthier families!
Do you love to plan your menu’s? Traditionally on a quiet Sunday afternoon, I like to take cookbooks in my room and write our meals for the week. So, for now on I’m going to start posting my menu plans for you all!
On Friday’s I’ll post a menu plan and shopping list, with a printable version on my sidebar, labeled with the date. In the shopping list, if I know the best price for something, I will certainly list that too.
To kick off menu planning, I want to share a cookbook with you that I love!!
The Vegetarian Family Cookbook is having their 5th Anniversary Blog Tour! I love this book! I highly recommend this book! Not only does it have great recipes, but tons of great ideas.
Right away I wanted to try the Homemade Nut Butter! I love peanut butter and almond butter, but the healthy versions can be super expensive!
This homemade version was sweet, salty, and so delicious, I had to stop myself from eating the entire bowl with a spoon.
And with permission, I get to share this recipe. (with my photo’s embedded to show you how easy it was)
Honey/Vegan option
Homemade Nut Butter
Makes about 1 cup
Making fresh nut butter isn’t hard to do, and is a great kitchen project to do with young children, who actually enjoy the process of shelling peanuts. Ideally, use organic nuts. Conventional brands of peanut butter (far and away the most commonly consumed nut butter) almost always contain partially hydrogenated fats and high fructose corn syrup, two unhealthy ingredients. Some brands also contain cottonseed oil, which comes from one of the most heavily sprayed crops on earth. Natural-style nut butters contain the nuts only, and are obviously a better choice, but their flavor and texture are often too intense for younger children.
This homemade version is a perfect compromise, both for flavor and health. For another great peanut butter alternative, see Silken Peanut Spread, page 000).
1 cup shelled roasted peanuts, almonds, or cashews
1 tablespoon vegetable oil
1/4 teaspoon salt
1 tablespoon honey, maple syrup, or brown rice syrup
1. Place the nuts in a food processor. Process until the nuts begin to hold together.
2. Add the oil, salt, and honey, and continue to process. Scrape the sides of the container from time to time, and continue to process until the nut butter is at the desired consistency.
3. Transfer the nut butter to a lidded container and keep refrigerated. For easier spreading, microwave for a few seconds before using.
Per tablespoon:
Calories: 64 Total fat: 5 g Protein: 2 g Fiber: .8 g
Carbohydrates: 3 g Cholesterol: 0 g Sodium: 35 mg
TIPS:
• For peanut butter, dry-roasted peanuts from a jar work just fine, but using freshly shelled roasted peanuts results in a more vivid flavor.
• If children other than your own will be partaking of this snack, make sure that none are allergic to peanuts—it’s a more common allergy than you’d think, and can be quite serious.
• This won’t work in a blender—a food processor is a must.
Isn’t that a great recipe! All her recipes are easy and family friendly. So, now the giveaway!
One reader will get their own copy of The Vegetarian Family Cookbook! Leave a comment and I’ll choose a winner this weekend!
Posted: September 24th, 2009 under Dinner, SHK news.
Tags: Breakfast, children, Dinner, food, free, habits, healthy, kids, Lunch, menu ideas, nutrition, Snacks, supper, teaching
Comments
Comment from Teri
Time September 24, 2009 at 6:41 am
I’ve been looking for a good vegetarian cookbook. I bought one a few years back and we have yet to find a good recipe in it!
Comment from Kasha
Time September 24, 2009 at 6:51 am
I can’t wait to try out the nut butter recipe! This looks like a great cookbook!
Comment from Jenni
Time September 24, 2009 at 7:07 am
I am already loving your ideas! I struggle so much with wanting my kids to eat healthier and actually putting healthier foods in front of them. I sometimes feel like it is easier to just let them eat as they have become accustomed to eating versus trying to change their habits now–at ages 6 and 3. They are so picky and I am looking forward to the inspiration and initiative to getting my kids on the right-and healthy-track! Thanks in advance!
Comment from Shauna S.
Time September 24, 2009 at 7:25 am
Thanks for sharing that recipe. I am going to give it a try. I would love to try that cookbook. I am always looking for new healthy recipes!
Comment from Sonja
Time September 24, 2009 at 7:38 am
I found these great weekly planner sheets that magnet to the fridge and peel off like a sticky note so I can write my menu (I do two weeks at a time to go with the pay schedule…) and have it for all to see. I’m more likely to be excited about cooking and I put more effort into it if the kids are excited. And if they’re not excited, well let’s just say they have fair warning…
Love your blog – you’re great!!!!!
Comment from Shannon
Time September 24, 2009 at 8:10 am
Great recipe! I’d love to win that book!
Comment from Selvi
Time September 24, 2009 at 8:11 am
Big Yay for the menu plan.. I have been trying to do something reg that. Looks like a really good cook book.
Comment from Angella
Time September 24, 2009 at 8:11 am
I’m totally on the market for a great vegetarian cookbook! There is just so much beans and rice one can eat!
p.s. Thanks so much for your blog- I love it!
Comment from Katheryn
Time September 24, 2009 at 8:17 am
We’ve been cutting back on meat, so I’ve been looking for a great vegetarian cookbook. Hope I win!
Comment from Michelle P.
Time September 24, 2009 at 8:19 am
This would be so great! I just started doing meal planning and am looking for more recipes that are fun and easy. I will definately be trying that Nut Butter!! Thanks!
Comment from Julie Daoust
Time September 24, 2009 at 8:19 am
As a mother of seven….I love meal planning. Great recipe…one I know my kids will love. My 9 year old is LOVES to cook and is always helping in the kitchen this would be a great cookbook for her 
Comment from Andrea Dorn
Time September 24, 2009 at 8:19 am
It looks like a neat cookbook. We are trying to eat on vegetarian meal a week.
Comment from Kristy
Time September 24, 2009 at 8:20 am
Im totally excited about trying vegetarian recipes! Especially if my kids like it! Thanks
Comment from Jeanne Tomlinson
Time September 24, 2009 at 8:22 am
We live in Albert Lea, MN- the first U.S. city chosen as an AARP/Blue Zones Vitality Project. We are having a ball here learning new ways to eat and live for a longer, healthier life. I’ve never really been fond of meat anyway, so eating vegetarian for this project has been a great experience! I’m looking forward to my first vegetarian cookbook afer just having the worksheet recipes to use! Make it a great day!
Comment from Mychael-Ann
Time September 24, 2009 at 8:24 am
Sounds like a fantastic cookbook. Simple and healthy are my first two requirements! I’m hoping my library has it.
Comment from Crystal
Time September 24, 2009 at 8:31 am
Love it.
Comment from Emily
Time September 24, 2009 at 8:31 am
We’re not vegetarians, but we try to do non-meat meals a couple times a week. Sounds like this has some great recipes!
Comment from Sara Cuthbert
Time September 24, 2009 at 8:33 am
That sounds like a fun recipe. I might actually be able to get my son to eat peanut butter this way…he’s one of the few children who doesn’t like PB&Js!
Comment from Mary Kathryn
Time September 24, 2009 at 8:34 am
This would be great for us- thanks for the opportunity.
Comment from Jess
Time September 24, 2009 at 8:39 am
My first visit and I’m so excited to try some of ur recipes…lovely and knowledgeable blog..thanks for sharing.
Comment from Kim
Time September 24, 2009 at 8:46 am
I have been wanting to try more vegetarian meals, and this would be perfect to get me started. Crossing my fingers that I’m the winner.
Comment from Andrea H
Time September 24, 2009 at 8:47 am
I would really love to win this cookbook. I have one son who is choosing to be vegan and I am trying to go wheat free so any help I can get in meal planning would greatly help.
Comment from AbbygailMendoza
Time September 24, 2009 at 8:48 am
Have been looking for great vegetarian meals for the fam. Hope I win!
Comment from Diana
Time September 24, 2009 at 8:52 am
This is a great idea! Thanks!
Comment from Sue Werle
Time September 24, 2009 at 8:52 am
It sounds really yummy! Do you think it would spread well on celery sticks? Now if only I had a great cookbook to get more ideas from.
Comment from Debo Salanitro
Time September 24, 2009 at 9:00 am
that nut butter recipe looks awesome! I recently tried sunflower butter in trader joe’s that I cannot wait to go back and get!
Awesome giveaway – maybe there will actually be things in here the kids will eat! I like to make at least 3 days meatless – but you can only do so much with grilled cheese LOL
Comment from Emily Basalik
Time September 24, 2009 at 9:11 am
Looks like a great cookbook! I can’t wait to try it out. Since my son has multiple food allergies, it’s always nice to find new family-friendly, tasty recipes!
Comment from amy
Time September 24, 2009 at 9:13 am
This looks great. I’m always stumped for ‘vegetarian’ ideas when it comes time to menu plan…and I’m sure my husband and kids are tired of the same 3-4 rotating things!
Comment from Karen A
Time September 24, 2009 at 9:15 am
I’m on a mission to totally revamp the way my family eats. This cookbook would be a great help! Sounds wonderful.
Comment from DeAnn
Time September 24, 2009 at 9:40 am
This cookbook looks great. Our family has cut out dairy and gluten which has made cooking….interesting. It’s amazing how many things have one or both of those in them. I have found some vegan recipes that work for us, since they don’t do dairy. It would be nice to have some new ideas!
Comment from Michelle Scott
Time September 24, 2009 at 9:55 am
My daughter is slowly becoming a vegetarian, she is almost a teenager and wanting less and less meat, this book would be perfect for her, so I can get her to eat. They are at that age that the outside of them means the world to them, even though that part is not as important as their health, this way she can eat and eat healthy, and not try to starve herseld to be thin. She can eat other item and still be healthy. Thank you for this cookbook.
Comment from Angie Wyatt
Time September 24, 2009 at 10:05 am
Wow. This cookbooks looks awesome! Hope I win!
Comment from Heather
Time September 24, 2009 at 10:06 am
I would LOVE that cookbook! The menu idea is great!!!
Comment from Krista
Time September 24, 2009 at 10:51 am
The nut butter looks amazing, I will have to try with my son who’s a HUGE nut butter fan. I try to have at least 1 meatless meal/week, so a cookbook that caters to families is great.
Comment from Amy
Time September 24, 2009 at 11:10 am
I’m excited about your menu planning posts. The nut butter sounds absolutely delicious! I may try adapting it for sunflower seed butter – it’s pretty expensive too, & we have an allergic kid here, unfortunately. Thanks!
Comment from Miranda
Time September 24, 2009 at 11:30 am
WOW!! That loooks so YUMMY! Would love to win that! meeko1826@yahoo.com
Comment from Eliece
Time September 24, 2009 at 11:37 am
yes, I really want that cookbook!
Comment from Gum Stick Spy Camera
Time September 24, 2009 at 12:06 pm
Hi, I guess this is as good a place to post this as any. I tried to subscribe to your RSS feed and kept getting long error messages and it froze up my computer and I had to reboot and start over. Never did get it figured out and gave up. Oh well, it is probably me, not your blog.
Comment from cathy
Time September 24, 2009 at 12:10 pm
I hope I win this cookbook! If I don’t, you can bet I’ll be buying it. I’m always on the lookout for good, family friendly vegetarian recipes these days.
Comment from Jana
Time September 24, 2009 at 12:28 pm
Love your blog. You have such great ideas for my picky eater.
Comment from Ashley L
Time September 24, 2009 at 12:35 pm
What a great cookbook- I will be trying that recipe. Thanks so much!
Comment from Dawn
Time September 24, 2009 at 12:56 pm
The cookbook sounds GREAT! We love almond butter already but, it is expensive. I would love to start cooking a vegetarian meal once a week for my family!
Comment from Andrea
Time September 24, 2009 at 1:58 pm
This cookbook looks Great!
Comment from Emily
Time September 24, 2009 at 2:03 pm
What a great prize! There’s nothing better than a really good cookbook.
Comment from Carolyn Morris
Time September 24, 2009 at 3:07 pm
My husband is a vegetarian and I’m always looking for new recipes. You get caught in a cycle of about 10 meals and a new cookbook would be great.
Comment from Paula
Time September 24, 2009 at 4:04 pm
Thanks for letting us know this is a weekly event! I love freebies!
Comment from Mindy R
Time September 24, 2009 at 4:10 pm
I’ve had a food processor on my wish list for a long time; I think it just got bumped to the top of my Christmas list!! That nut butter looks amazing.
Comment from Regina
Time September 24, 2009 at 4:36 pm
This would be so cool! I work for WIC and I’m always looking for new and exciting recipes for my clients. Plus, I am a Nutritionist so healthy cooking is a must. Great Prize!
Comment from Susan
Time September 24, 2009 at 5:19 pm
Pick me, pick me! I’d really use it.
Comment from Melissa
Time September 24, 2009 at 5:27 pm
I’m a mother of 4 with picky eaters. We don’t eat much red meat. I would love for my kids to eat more healthy and having them involved in grocery shopping and cooking has been helping a lot! We’d certainly put this great book to good use.
Comment from Marsha
Time September 24, 2009 at 6:47 pm
Looking forward to trying the nut butter! I have been looking for ways to eat healthier and the fact that the kids can help with that is an added bonus. I will have to check out that cook book.
Comment from Pamela
Time September 24, 2009 at 9:42 pm
When I make a menu, I make one big trip to the grocery store for two weeks. We eat healthier meals and I spend less money, plus there’s the added bonus of only having to go to the store once.
Comment from Jena
Time September 24, 2009 at 10:14 pm
I love it!! I am totally looking for better recipes for my family.
Comment from Laine
Time September 24, 2009 at 10:16 pm
I would love to get some new kid-friendly and healthy meal ideas.
Comment from RV Sheets King
Time September 25, 2009 at 3:00 am
Hello, I guess this is as good of a place as any to post and let you know. I tried to subscribe to your RSS feed, but when i clicked it I got an error that said “Parse error: syntax error, unexpected T_CONSTANT_ENCAPSED_STRING” followed by other gibberish that scrolled off the screen. I had to force the page to stop loading because it locked up my browser. Just thought you might like to know.
Comment from mary
Time September 25, 2009 at 4:25 am
I am already a vegetarian, trying to convert my family, so any help such as this book would be great!!
~Mary
Comment from Lululemon athletica
Time September 25, 2009 at 4:26 am
its really very fantastic article thanks for sharing this.
Pingback from Menu Plan for week of September 28 | Healthy Food Ideas for Super Healthy Kids
Time September 25, 2009 at 5:32 am
[...] Apples with nut butter [...]
Comment from gayle
Time September 25, 2009 at 6:37 am
This is exactly what I need to prepare healthy meals for my family and myself. Hope I win!
Comment from Beth
Time September 25, 2009 at 8:20 am
Not to beat a dead horse, but is this book approved by Obama? I just don’t want it confiscated down the road along with all my Lorna Doones.
Comment from Stephanie
Time September 25, 2009 at 8:35 am
Thanks for the recipe and the offer. I love to plan menus in advance. It saves me time and money. We eat a lot of vegetable dishes in our house and this is a perfect book to expand our recipe repertoire. Thanks again!
Comment from Lindsay
Time September 25, 2009 at 12:40 pm
Love the nut butter recipe–will definitely be trying it. And would love the cookbook!
Comment from Kathleen
Time September 27, 2009 at 8:00 am
I always think about planning meals but only stick with it for a day or two cause I get stuck on ideas. Thanks for your menu ideas……this has given me some motivation to meal plan. I really think it will make my life more enjoyable.
Comment from Shannon
Time September 24, 2009 at 5:29 am
I love to menu plan, it simplifies things so much. I just don’t always do it consistently. It always helps to have the eaters give some ideas for meals, don’t you think? Yay for a giveaway! This cookbook would be wonderful for supplementing our Meatless Mondays and giving us new ideas for healthy eating.