MENU PLANNING II
Last week we talked about the convenience and savings of time and money that planning and shopping for meals just once weekly offers. I pointed out that a good way to start forming the habit of planning a series of meals was to focus on a roast. My apologies, I forgot to add that instead of cooking the whole roast at once and depending on left-over meat, it can be sliced or divided into lobes, depending on its cut, and prepared separately. To see this illustrated, please check my April 11, 2014 posting where I describe using one pork roast 5 ways
However, there are those who want more variety in their menus. My menu-cookbook, Dinners With Joy contains twelve weeks of dinners. Using only this book, one could prepare a year’s meals, providing lots of variety, yet duplicating each only 4 times. You can work out a similar system for your family, or you can draw-up menus weekly or monthly according to your pleasure and/or the seasons. All you need to do is follow a few simple guidelines.
The first step is to recognize that organization is the key. Your supplies, schedule, recipes and thoughts all must be orderly or you won’t be able to create a working menu plan, much less a functional shopping list. Furthermore, you need to familiarize yourself with seasonal products and market prices in general, so you can recognize the true values quoted in the flyers. Only some of the items listed each week are actually on sale and it helps to be able to spot them.
This leads to satisfying the second requirement of good menu planning, balancing economically. If you normally include one meal in the week that is perhaps more special, or possibly have an event, it’s wise to include one that’s simpler and less costly to balance it out. This can be a welcome change however, rather than a handicap, because meals focus on the protein, and the less expensive proteins, ground meat, sausage, beans, eggs are associated with casual, fun meals which families love. You could even serve breakfast for dinner!
The third menu planning requirement is variety. When devising a meal it’s important to consider several aspects. Flavor is important. Overcooking dulls it, so plan foods that will be finished at the same time or can be quickly reheated to keep the flavors fresh. The items on a plate should have compatible tastes and complement each other. Too many bland flavors is as boring as too many prominent ones are confusing and too many of one category, such as acidic items, are not only unappetizing but can be difficult to digest.
Color is also important. Presentation plays a large role in the way a meal is received and color is the basis of the overall appearance of the plate. Garnishing and proper arrangement of items helps, but the initial impact comes from the color of the foods. Again they should contrast and complement each other but none should stand out like a like a sore thumb.
Variety is also a key player in choosing the dishes for the week’s menu. Three dreaded words are: “Not THAT again!” Keeping a favorite cook book, or even a list of useful recipes close while menu planning can be helpful. Frequent duplication leads to boredom and general disinterest in your culinary efforts.
Not only do the people who are being served, including you, find repetition of the same foods boring, so does your body. It needs a variety of nourishing foods to perform properly and incorporating different ones into your weekly diet is necessary to a healthy diet. Staying seasonal is a good way to do this. Don’t neglect seafood, green vegetables or forget to limit high starch items and/or substitute them for high carb, high fiber vegetables on a regular basis. Maintain a balance of protein, carbohydrate and fiber in each meal. If you need to, read up on carbs. Most foods contain them, it’s the type and combination with fiber content that counts. My book How to Understand Carbohydrates is a quick Cliff Note.
In planning to cook healthy menu, it’s also wise to have an understanding of the fats to use and to avoid. Saturated fats are the contested ones and are of vegetable and animal origin. They’re easy to recognize because they congeal when chilled and remain solid at room temperature. Nut and seed oils are considered the healthiest, with the exception of palm and coconut.
It seems a lot to remember, but it soon becomes second nature. In the beginning, starting a file of well-received, easy recipes may help and saving a copy of each menu for a couple of weeks will avoid repetition. Awareness of allergies is a given for the one providing food for a family, but likes and dislikes are harder to keep track of, especially in a large family and can depend on ages. Personal chefs give new clients an intense food questionnaire. It’s several pages and lists any number of different groups as well as foods in each. I’ve condensed and generalized it for you to print out below. You can fill it out by name of family member, or for the group as a whole. It’s a wonderful reference as you make up the menus, and a big help should someone else be preparing meals, or to send along should a child go to camp or on a visit.
Last week, I included a week’s menu and shopping list from my cookbook to give an example of how the planning-shopping process works. To further illustrate, I’m including another menu and its list today. It would be helpful to study both sets, last week and this, but even one will give you an overview of how the two interact. The important point here is to list every ingredient and check each in specific quantity, rather than assume something is there and find it isn’t later.
See you next week—–
FOOD QUESTIONNAIRE
MEATS –Specific type, cut & cooking method (barbeque, stew etc.)
Likes Dislikes
POULTRY—Species, cuts & cooking methods
Likes Dislikes
SEAFOOD
Likes Dislikes
SALADS—Includes fresh, rice, pasta, fruit, Jello etc. & as main dish
Likes Dislikes
SALAD DRESSINGS
Likes Dislikes
SOUPS—Clear, creamed, chunky, hot & cold
Likes Dislikes
VEGETABLES—Includes Beans, and all colors, red, white, green, yellow &orange
Likes Dislikes
GRAINS &PASTA—Includes couscous, quinoa, rice, corn, granola etc.
Likes Dislikes
BREADS- Includes pancakes, waffles, tortillas etc.
Likes Dislikes
SEASONINGS
Likes Dislikes
DAIRY—Milk products and eggs
Likes Dislikes
FATS/OILS—Include baking shortening
Likes Dislikes
SNACKS & PREPACKAGED PRODUCTS—Includes frozen & canned foods
Likes Dislikes
CUISINES—Includes spicy or highly seasoned dishes
Likes Dislikes
ALLERGIES
SPECIAL COMMENTS
____________________________________________________________
A Weeks Menu
Mustard Chicken
Cauliflower au Gratin
Italian Green Beans
Pork Madrilène
Baked Sweet Potatoes
Sugar Snap Peas
Grilled Steak with Skewered Vegetables
Caesar Salad
Broiled Scallops
Broccoli Crowns Ranch
Tomatoes Basil
Ham with Asparagus
Chicken Flavored Rice
Pickled Tiny Whole Beets
Stuffed Zucchini
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Green Salad
Artisan Bread
Salad Nicoise
Special Dressing
Warm Rolls
Key Lime Pie
SHOPPING LIST
An “x” marks the items now in the house
PANTRY CHECK
Dijon or Spicy Brown mustard- x
Garlic powder -x
Mustard powder
Envelopes of chicken bouillon granules – x
Salt & pepper – x
Dried parsley – x
Dried oregano – x
Dried basil – x
Dried tarragon – x
Grated Parmesan
Paprika – x
Lemon pepper – x
Kosher salt – x
Black peppercorns
Oil – cooking and olive – x
Butter – x
Flour – x
Cornstarch – x
Salt & pepper – x
Sugar – x
White vinegar – x
Red wine vinegar – x
White wine – x
Madera
Bread Crumbs or Panko – optional – x
(4) 6 inch bamboo skewers
MARKET
MEAT
4 chicken quarters-breast or thigh
(8) ½ inch slices of pork loin or center chops
1 lbs. ground Beef
1 ½ pts. or 1 ½ lbs. SEA Scallops = 20 to 24
2 lbs. beef for grilling ½ to ¾ inch thick – see Charts
8 slices Cooked Ham at least 1/8th inch thick – from Deli
PRODUCE
2 large all purpose potatoes – x
2 large onions – x
2 medium zucchini AND 4 large zucchini
2 medium yellow squash
8 cherry tomatoes
1 green bell pepper
2 lemons
24 asparagus spears fresh OR frozen
1 Head BOSTON lettuce see Recipe # 7
¾ lb. red skin or new potatoes
¾ lb. whole green beans
1 large Bermuda or red onion
3 or 4 large tomatoes – depends on size = x
1 small shallot – an onion will do – x
Key Limes-at least 15 – or @ 6 regular ones
DAIRY
1 qt. milk
8 oz. shredded Sharp cheese
¼ cup light cream – optional – x
1 cup grated Parmesan-at least see recipes # 1& # 6
4 eggs – x
8oz sour cream
(1) can Whipped Cream
GROCERY
(1) 10 oz. can Madrilène
(3) 8 oz. cans tomato sauce
(2) 7 oz. cans White Albacore Tuna in water
(1) 2oz can anchovy fillets – x
(1) 5oz can colossal pitted ripe olives
1 envelope Unflavored Knox Gelatin – check pantry – x
1 can Sweetened Condensed Milk – x
(1) 9 inch Unbaked Pie Shell purchased or home made – x
SIDES
1 head cauliflower
Grated Parmesan – check pantry
4 sweet potatoes or 1 box frozen Candied Sweet Potatoes
(2) 15 oz. cans Tiny Whole Potatoes – x
Ground Cinnamon – see your Pantry – x
(2) 15 oz. cans Tiny While Beets
Cider Vinegar – See your Pantry – x
1 box frozen Italian green beans
½ lb. thin Linguini – see recipe # 6
1 lb. green leaf lettuce
1 box sweet pea pods
1 small red onion
1 lb. Romaine lettuce
1 Loaf Crusty Bread
2 broccoli crowns – x
Crescent or other Dinner Rolls – x
2 large tomatoes – x
1 box chicken flavored Rice Mix or See Recipe # 5
Caesar and Honey or Ranch Dressing – x
