Bonack, Hanson, LeBrun, Round, Xiong

WEEK 1 Monday Tuesday Wednesday Thursday Friday Dietary Guideline

Analysis

Basic Minestrone Spinach-Potato Split pea soup w/ Creamy Broccoli Potato Leek soup Use the weeks average
Requirements Pasta with soup rosemary Soup Eggplant Parmigiana for the following:
of the 3-week Calories: 917
Marinara Sauce Grilled Apple Roasted yam and Flaxseed Crusted Pear and Ground
cycle Menu % kcal from fat: 37%
Garlic Quinoa kale salad Salmon* Cherry salad % kcal from protein: 13%
Soup or juice Breadstick* Herb Butter- Polenta-stuffed Fried Brussels % kcal from
Grilled Zucchini*
Entre or Fresh Tomato Roasted poblano pepper sprouts and carbohydrate: 50%
sandwich Salad Vegetables Fruit cup w/ Potato and Squash cauliflower
Sodium: 1343mg
Vegetable
Warm Spiced Broccoli and Beet mandarin orange, Salad Orange-Cranberry
Salad
Fruit Pears salad with strawberries, Apple and Pear muffins
Dessert raspberry blueberries, & Slices*
vinaigrette red/green apples*
Coconut Macaroons
Peaches, Toasted Marbled pumpkin
pecans, and cheesecake
cottage cheese*
Cranberry-Lemon
Muffins

Dishes with an * Do NOT have accompanying recipes. In the menu and the recipes: local foods are identified in
Color; and local seasonal foods are italicized.

WEEK 2 Monday Tuesday Wednesday Thursday Friday Dietary Guideline

 Analysis

Basic Venison Stew Gumbo style Roasted butternut Roasted Red Pepper Creamy Tomato Use the weeks
Requirements Grilled Pork chicken creole squash soup Soup with Basil average for the
of the 3-week following:
Tenderloin Apple coleslaw Turkey and Chicken Enchilada
cycle Menu Grilled Gouda Calories: 900
Garlic Roasted Speedy pesto Cranberry sandwich Wrap
Cheese on Wheat % of kcal from fat: 38%
Soup or juice potatoes and wraps w/ broccoli Shaved Brussels Baked Sweet Potato Bread* % of kcal from protein:
Entre or Asparagus sprouts Sprouts with Bacon, Fries* 17%
sandwich Grilled Asparagus % of kcal from
Fried Green Grilled eggplant Leeks, and Beet & Apple Salad
Vegetable Spears* carbohydrate: 45%
Tomato Salad provolone Pomegranate Frosted Maple
Salad Sodium: 1724mg
Cranberry Pumpkin ginger Roasted Beets Drops Wilted Spinach
Fruit
applesauce cupcakes Apple-berry Crisp Salad
Dessert
Bourbon-Smashed Cantaloupe and
sweet potatoes Sweet Melon
Mixed Fruit*

Strawberry and
Rhubarb Crisp

Dishes with an * Do NOT have accompanying recipes. In the menu and the recipes: local foods are identified in
Color; and local seasonal foods are italicized.
WEEK 3 Monday Tuesday Wednesday Thursday Friday Dietary Guideline
Analysis

Basic Manhattan Clam Stuffed Green Curried butternut Tom Kha Gai soup Fall Fruit Soup Use the weeks
Requirements Chowder Pepper Soup squash and pear Spiced pork roast Veggie Panini average for the
of the 3-week following:
Grilled Chicken Grilled Venison Steak soup Asian apple and Summer Squash
cycle Menu Calories: 863
Kabobs with with garlic and onion Melon and berries almond slaw Toss % of kcal from fat:
Soup or juice Peppers and onions* marinade salad Vegetable curry Cantaloupe, 36%
Entre or Broiled Zucchini with Provolone and ham Pears with raisin Blueberry, & % of kcal from
Sweet Potato Hash
sandwich protein: 13%
parmesan* melt stuffing Banana
Vegetable Fiesta Corn Salad Cranberry walnut Green beans w/ Assortment*
% of kcal from
Salad carbohydrate: 51%
Fruit Orange Wedges Salad with goat roasted nuts & Apple Crisp Sodium: 1381mg
Dessert with Ginger* cheese cranberries
Pears with honey and Apple butter bars
Bread Pudding
cinnamon*
Zucchini-Ginger
cream cheese
cupcakes

Dishes with an * Do NOT have accompanying recipes. In the menu and the recipes: local foods are identified in
Color; and local seasonal foods are italicized.

Ingredients
Local=Green, Seasonal=Italicized
Ingredients are listed in order of decreasing quantity
Approximate Serving Sizes: Soup 1 cup, Entre or Sandwich 6-8 oz., Vegetables Cup, Salad 1 Cup, Fruit Cup,Dessert
4 oz.

WEEK 1
Minestrone: garlic, onion, olive oil, yellow sweet pepper, zucchini, beef broth, white kidney beans, green beans, mostaccioli, basil,
tomatoes, spinach, parmesan cheese.
Pasta with Marinara Sauce: olive oil, onion, carrots, celery, garlic, tomato sauce, tomato paste, water, cranberry juice, parsley,
basil, sugar, crushed red pepper, bay leaves, salt, black pepper, spaghetti, parmesan cheese
Fresh Tomato Salad: tomatoes, mozzarella, pitted olives, olive oil, white wine vinegar, garlic
Warm Spice Pears: pears, sugar, vanilla, ground cinnamon, ground nutmeg, mint
Spinach-Potato soup: spinach, potatoes, onion, water, low sodium soy sauce, black pepper, mushrooms.
Grilled apple quinoa: cranberries, toasted pecans, goat cheese, maple syrup, vegetable stock, cinnamon, EVOO.
Herb butter-roasted vegetables: broccoli, carrots, tomatoes, green onions, mushrooms, cauliflower, balsamic reduction, feta
cheese, olive oil, garlic.
Broccoli and beet salad with raspberry vinaigrette: broccoli, onion, beets, raspberries, red wine vinegar, EVOO, fresh mozzarella
cheese, and kidney beans.
Cranberry-lemon muffins: all-purpose flour, white sugar, baking powder, salt, lemon juice, skim-milk, vegetable oil, eggs,
cranberries.
Split pea soup w/ rosemary: Bacon, onion, leek, carrot, garlic, chicken broth, green split peas, bay leaves, rosemary
Roasted Yam & Kale Salad: Yams, olive oil, black pepper, onion, garlic, kale, red wine vinegar, thyme
Polenta-stuffed poblano pepper: Tomatoes, red onion, olive oil, poblano peppers, ground cinnamon, kosher salt & pepper, polenta,
corn, goat cheese, scallions
Marbled pumpkin cheesecake: Gingersnap cookies, pecans, butter, cream cheese, white sugar, vanilla extract, eggs, pumpkin,
ground cinnamon, ground nutmeg
Cream Broccoli Soup: Reduced sodium chicken broth, milk, broccoli, flour, butter.
Potato and Squash Salad: Sweet/white potatoes, butternut squash, red peppers, onion, garlic, oil, brown sugar, thyme, basil,
salt/pepper.
Coconut Macaroons: Coconut, egg whites, vanilla, cream of tartar, sugar, salt.
Potato Leek Soup: water, leeks, potatoes, milk, unsalted butter, parsley, celery salt
Eggplant Parmigiana: eggplant, whole-wheat flour, tomato sauce, parmesan cheese, arrowroot, eggs
Pear and Ground Cherry salad: spinach, ground cherries, pear, raspberries, olive oil, balsamic vinegar, honey, white sugar, sea
salt
Fried Brussels Sprouts and Cauliflower: cauliflower, brussels sprouts, oil, rosemary, fish sauce, lemon juice, sea salt
Orange-Cranberry muffin: almond flour, cranberries, honey, palm shortening, eggs, orange juice, coconut flour, pure vanilla extract,
orange zest, baking soda, nutmeg, sea salt
WEEK 2
Venison stew: bacon grease, venison, onion, garlic, tomatoes, all-purpose flour, red wine, beef stock, chicken stock, thyme, bay
leaves, red potatoes, carrots, mushrooms, salt and black pepper.
Grilled pork tenderloin: soy sauce, honey, brown sugar, ginger root, garlic, parsley, onion, cayenne pepper, ground cinnamon, pork
tenderloins.
Garlic roasted potatoes and asparagus: potatoes, EVOO, garlic, rosemary, thyme, asparagus, salt and pepper.
Fried green tomato salad with sriracha aioli: Swiss chard, bacon, peppadew peppers, mayonnaise, sriracha sauce, lime juice.
Cranberry Applesauce: cranberries, apples, water, nutmeg, cinnamon, ground allspice, agave nectar.
Bourbon smashed sweet potatoes: caramelized onions, sweet potatoes, toasted pecans, bourbon, unsalted butter, maple syrup.
Gumbo style chicken creole: Oil, flour, bell pepper, onion, chicken, tomatoes, green chili peppers, mushrooms, parsley,
Worcestershire sauce, garlic, soy sauce, white sugar
Apple coleslaw: Cabbage, carrot, Granny Smith apple, honey, brown sugar, white vinegar, pineapple juice (opt), mayonnaise, salt,
black pepper
Speedy pesto wraps: Whole wheat tortillas, reduced-fat cream cheese, reduced-fat pesto sauce, deli smoked turkey breast,
broccoli sprouts, tomato
Grilled eggplant provolone: Balsamic vinegar, olive oil, dried oregano, eggplants, kosher salt, black pepper, mild provolone, salsa
Pumpkin ginger cupcakes: Flour, instant butterscotch pudding mix, baking soda, salt, ground cinnamon, ground ginger, ground
allspice, ground cloves, crystallized ginger, butter, white sugar, brown sugar, vanilla extract, pumpkin puree
Roasted Butternut Squash soup: butternut squash, yellow onion, garlic, extra virgin olive oil, sea salt, ground ginger, allspice, bay
leaf, hazelnuts, sage
Turkey and Cranberry Sandwich: whole wheat whole grain bread, turkey, apples, spinach, swiss cheese, cranberry chutney
Shaved Brussels Sprouts with Bacon, Leeks, and Pomegranate: brussel sprouts, leeks, chicken stock, bacon, garlic, ground
pepper, sea salt
Roasted Beets: beets, garlic, olive oil, thyme, salt, black pepper
Apple-Berry Crisp: apples, blackberries, blueberries, dates, raw almonds, oil, unsweetened coconut, coconut flour, lemon juice, salt,
cinnamon, allspice
Roasted Red Pepper Soup: onion, garlic, olive oil, chicken broth, roasted red peppers, potato, oregano, thyme, sour cream, chives
Chicken Enchilada Wrap: chicken breast, butter, chili powder, ground cumin, garlic, cayenne pepper, cream cheese, cheddar
cheese, sour cream, tomatoes, chile peppers, green onion, cilantro, flour tortillas, cucumber, iceberg lettuce
Beet & Apple Salad: beets, olive oil, white wine vinegar, orange peel, orange juice, green onions, mint
Frosted Maple Drops: butter, brown sugar, baking soda, salt, maple syrup, egg, vanilla, all-purpose flour, maple frosting
Creamy Tomato with Basil: Tomatoes, light cream, garlic, parsley, basil, salt/pepper.
Wilted Spinach Salad: Spinach, mushroom, onion, bacon, vinegar, sugar, dry mustard.
Strawberry and Rhubarb Crisp: Strawberries, Rhubarb, rolled oat, sugar, brown sugar, flour, cinnamon.

WEEK 3
Manhattan Clam Chowder: Clams, reduced sodium chicken broth, tomatoes, celery, onion, carrot, red potatoes, oil, thyme,
cayenne pepper, bacon.
Sweet Potato Hash: Sweet potatoes, white potatoes, onion, green peppers, salt/pepper, oil.
Fiesta Corn Salad: Corn, soybeans, cherry tomatoes, jalapeno, garlic, chili pepper, oil, cilantro, lime peel, lime juice, salt.
Bread Pudding: White bread, raisins, eggs, milk, butter, sugar, cinnamon, nutmeg, vanilla.
Stuffed Green Pepper soup: Green bell peppers, garlic, onion, EVOO, Thyme, Bay leaves, chicken stock, hot sauce, salt, ground
pepper, rice vinegar
Grilled Venison Steak with garlic and onion marinade: EVOO, salt, low sodium soy sauce, water, pepper, onion, garlic, venison
steak.
Cranberry walnut salad with goats cheese: cider vinegar, walnuts, sugar, cranberries, goats cheese, Mixed salad greens, olive
oil, salt and pepper.
Zucchini-Ginger cream cheese cupcakes: all-purpose flour, whole wheat flour, baking powder, ginger, white sugar, coconut oil,
eggs, vanilla extract, zucchini, walnuts, cream cheese, unsalted butter.
Curried butternut squash and pear soup: Butternut squash, unsalted butter, onion, garlic, fresh ginger root, curry powder, salt,
chicken broth, pears, half and half
Melon and berries salad: Cantaloupe, honeydew, melon, honey, lime, mint, red raspberries
Provolone and ham melt: Whole wheat bread, butter, mayonnaise, provolone, roasted red peppers, pear, ham, mango chutney
Green beans w/ roasted nuts & cranberries: Green beans, salt & pepper, extra-virgin olive oil, unsalted mixed nuts, dried
cranberries
Apple butter bars: Butter, all-purpose flour, brown sugar, white sugar, egg, apple butter, baking soda, apple pie spice, raisins,
confectioners sugar, vanilla extract, milk
Tom Kha Gai:coconut milk, chicken broth, yellow onion, cherry tomatoes, white button mushrooms, thai chilies, lemon grass, kaffir
lime leaves, fish sauce, lime juice, coconut oil, cilantro, scallions
Spiced Pork Roast:Pork, bacon grease, Garam masala, salt, cumin, curry powder
Asian Apple and Almond Slaw: cabbage, red bell pepper, carrots, basil, apple, almond butter, cilantro, apple cider vinegar, fresh
lime juice, honey, minced garlic, ginger, sea salt, coconut oil
Vegetable Curry: broccoli, carrots, zucchini, snow peas, coconut milk, garlic, ginger root, fish sauce, cumin, turmeric, coriander,
nutmeg, cayenne
Pears with raisin Stuffing: raisins, water, pears, honey, orange rind, cinnamon, nutmeg
Fall Fruit Soup: cranberries, grapes, pear, apple, cranberry-apple juice, brown sugar, lemon juice, cinnamon
Veggie Panini: balsamic vinegar, olive oil, salt, black pepper, eggplant, zucchini, red bell pepper, ciabatta roll, mozzarella, basil
Summer Squash Toss: onion, olive oil, zucchini, yellow summer squash, salt, black pepper, basil, goat cheese
Apple Crisp: apples, sugar, rolled oats, brown sugar, all-purpose flour, ground cinnamon, butter