A SAMPLE OF HOW IT ALL WORKS ... AND TASTES!
You know what they say about “show don’t tell.”
WELCOME TO YOUR TASTE OF NOURISH WEEKLY MENUS
It’s one thing to tell you how great Nourish Weekly Menus are (the 7 reasons you’ll love NWM, for instance, across the page there). It’s another thing entirely to see it with your own eyes.
So dig in ... and enjoy. Page 1
Here are 7 reasons we think you’ll LOVE Nourish Weekly Menus. (Yes, we’re a bit biased as they are our “baby,” but still ... trust me, you’ll love it.
just what you need | Other menu services give breakfast, lunch and dinner seven days a week. We 1 It’s don’t. The majority of people struggle most with getting dinner on the table Monday through Thursday, so
that’s what we focus on. We carefully craft the week, using Sunday as a launching pad for making foods do double duty—saving you time and cutting down on waste. (You can enjoy some tasty leftovers for lunch, too!)
designed for weeknights | Most of the weeknight recipes are on the table in 30 minutes or less … 2 It’s many with just a few minutes of hands-on prep. We also don’t assume you have a staff of sous chefs and dishwashers on hand (we don’t), so we think about things like streamlining steps and using as few pans as possible when we develop our recipes.
believe whole foods can be “fast food” too | We don’t take shortcuts with processed ingredients, 3 We because they often end up sabotaging with sodium, fillers, calories and fat that you wouldn’t put there on
your own. Instead, we focus on seasonal vegetables, whole grains, and sustainably-sourced meat, poultry and seafood, along with smart strategies for making them “fast food” on a weeknight.
balance your plate | A big part of a nourishing lifestyle is a balanced plate. You get to feel great that 4 We you’re serving a meal with all the right proportions (and portions!) can trust you’re getting sustainable choices | We don’t dictate your priorities, but we do steer you 5 You towards sustainable choices. All of the seafood we feature in our nourishing menus, for instance, are sustainable picks, and we use much less meat than traditional menu services.
get really, really scrumptious recipes | This ain’t a “boiled carrots and baked chicken” type of menu 6 You’ll service (you know what I mean). We’re talking delectable, scrumptious, nourishing recipes developed by me and Alison, two veterans of Cooking Light magazine. PLUS, gorgeous photos and eye-candy layouts that will get your whole family excited about the week.
give you tools you can really use | We asked a LOT of questions when we were developing Nourish 7 We Weekly Menus which allowed us to create a delivery system that really works. At-a-glance icons, step-by-
step guides and links to relevant information and tips all make it entirely doable to get nourishing meals on the table five nights a week.
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HOW NOURISH WEEKLY ME 1 FRIDAY
Get familiar with your menus so you’re all set to shop and do a bit of prep over the weekend.
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2 OVER THE WEEKEND Go shopping (we provide the list!). Post the Menu Chart on your fridge so that the whole family starts drooling.
ENUS WORKS EACH WEEK 3 SUNDAY THROUGH THURSDAY
On Sunday, start cooking using the step-by-step Menu Map as a guide, along with the detailed recipes.
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THE RECIPES Enough talk. What kinds of meals can you expect with Nourish Weekly Menus? Here’s a taste.
Braised Chicken and Chickpeas with Smoked Paprika
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serves 4
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Braised Kale Trio Use a mixture of different kales–like red Russian, Tuscan and Portuguese–if you can get your hands on them.
• 1 tablespoon extra-virgin olive oil • 2 cloves garlic, thinly sliced • 16 cups kale, zipped, cleaned and roughly chopped • 1/4 cup vegetable broth • Sea salt and freshly ground black pepper
Heat oil in a large, deep saute pan over medium heat, and add garlic. Saute for 1 minute, until golden brown and fragrant. Add kale and vegetable stock to pan, season with salt and pepper, and toss well to coat. Cover pan, reduce heat to medium-low, and cook for 2-5 minutes, tossing occasionally, until kale is crisp-tender.
Remove lid and increase heat to medium-high. Continue to cook for 2-5 more minutes, until any remaining liquid has evaporated and kale is tender but still vibrant. Season to taste with additional salt and pepper.
Alison and I think through how to make recipes do double duty for you. Like turning this Sunday side-dish into . . . > (turn the page)
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• 3 tablespoons feta cheese • 1/2 teaspoon dried oregano • 1 tablespoon extra virgin olive oil • 2 cups Braised Kale Trio • 4 slices of rustic bread
Preheat broiler.
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Kale and Feta Tartines
Mix together feta, oregano and remaining 1 tablespoon oil in a small bowl. Set aside. Mound kale onto bread and spread cheese mixture on top. Broil for 3 minutes, until cheese is bubbly.
. . . these main-dish open-faced sandwiches, which are ready in under 5 minutes when you have braised kale on hand. Page 9
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serves 4
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serves 6
• 3/4 cup panko breadcrumbs • 1/2 cup white whole wheat flour • 1 tablespoon oregano • Sea salt and black pepper, to taste • 3/4 cup low-fat buttermilk • 3 chicken legs, bone in, skin on • 3 chicken thighs, bone in, excess skin removed, but enough to cover the meat • Olive oil spray
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Crispy Buttermilk Oven-Fried Chicken
Preheat oven to 400 degrees F and place a large cookie sheet on the middle rack.
Shake together bread crumbs, flour, oregano, a generous pinch of salt and several grinds of pepper in a Ziploc bag. Pour buttermilk in a shallow bowl. One by one, coat chicken pieces in buttermilk, shake off excess and transfer to the Ziploc bag. When all the chicken is in the bag, seal it and shake to coat. Take the cookie sheet out of the oven, lightly spray pan with olive oil and arrange chicken pieces on it. Spray them with a light coating of olive oil and transfer to oven. Bake for 40 minutes, then turn carefully with a spatula and tongs, spray again with a light coating of olive oil and bake an additional 30 minutes, turning once more during the process. Chicken should be browned and crispy. And we don’t let things go to waste. Like turning the rest of the carton of buttermilk from Sunday’s chicken into . . . > (turn the page) Page 12
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Cherry-Basil Buttermilk Sherbet
• 1/2 cup water • 1/2 cup sugar • 3 cups lowfat buttermilk • 1 teaspoon vanilla extract • 1 cup packed basil leaves, or several stems • 2 cups cherries, pitted and chopped, juice reserved
Heat the water and sugar in a large saucepan over medium heat and stir for 2-3 minutes, until sugar melts. Pour in buttermilk, stir in vanilla extract and remove from heat. Crush basil leaves with your fingers and submerge in the buttermilk mixture. Let steep for 30 minutes while chilling in the refrigerator. Strain out leaves and stir in cherry juice. Chill in an ice cream maker until set just beyond slushy. Add cherries and continue to churn until set. Scrape into a container and transfer to freezer.
. . . this scrumptious (and easy) seasonal dessert for Wednesday and Thursday.
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serves 8
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with Middle Eastern Spices and Grilled Tomatoes and Eggplant
• 1 cup soft white wheat berries (like Bob’s Red Mill) • 3 cups water • sea salt • 3 cloves garlic • 1/4 cup extra virgin olive oil, divided • 2 tablespoons fresh squeezed lemon juice • 2 teaspoons ground cumin • 2 teaspoons ground coriander • 1 teaspoon sumac (or lemon zest) • 1-1/2 pounds eggplant, cut into 1-inch slices • 1-1/2 pounds firm tomatoes, cored • ¼ cup finely chopped parsley
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Wheat Berry Salad
Combine wheat berries and water with a pinch of salt in a saucepan and bring to a boil. Reduce heat and simmer for 60-90 minutes, or until tender. Drain off any excess water and transfer to a large mixing bowl. Heat grill to medium high. Brush eggplant slices with remaining olive oil. Grill eggplant and tomatoes, turning occasionally, for 8-10 minutes, until eggplant is tender all the way through and tomato is slightly charred. Transfer all to a cutting board, remove any skin that peels off the tomatoes and coarsely chop all. Transfer vegetables and all their juices to the mixing bowl with the wheat berries.
Pound together garlic with a pinch of salt in a mortar and pestle to a paste. Whisk in 2 tablespoons olive oil, lemon juice, cumin, coriander and sumac. Heat a small frying pan over medium-low heat and add paste to pan. Sauté for 2-3 minutes, until fragrant, and scrape into bowl with wheat berries and vegetables. Toss well, stir in parsley and serve.
And you can TRUST that everything on your plate is nutritious, delicious ... Page 15
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serves 4
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OH YES ... We balance your plate too.
Seasonal veggies
Sustainably-sourced meat, poultry and seafood
Whole grains
with eggplant, tomatoes and peppers
• 4 cups eggplant, cut into 1-inch cubes • 2 medium onions, thinly sliced • 5 garlic cloves, thinly sliced • 2 cups sweet frying peppers (like Cubanelle), sliced into thick rings • 4 cups tomatoes, cut into 1-inch cubes • 3 tablespoons extra virgin olive oil • sea salt and freshly ground pepper • 3/4 pound dried whole grain pasta (your choice of shape, I especially like fusilli or penne with this) • 1 tablespoon white wine vinegar
Preheat oven to 400.
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Harvest Pasta
Toss eggplant, onions, garlic, peppers and tomatoes with olive oil, salt and pepper in a large mixing bowl and spread in a large, heavy roasting pan. Roast for 45 minutes to an hour, turning occasionally, until ingredients are slightly caramelized and melded together into a chunky sauce. Cook pasta in a large pot of salted water while vegetables are roasting. Strain pasta and return to pot, reserving 1/2 cup cooking liquid. When vegetables are done, scrape them into the bowl with the pasta and toss. Pour the reserved pasta water into the roasting pan to deglaze and add the vinegar. Pour over pasta and toss again. Top with cheese and basil and serve.
• 1/2 cup grated ParmigianoReggiano cheese • 1/2 cup basil, torn
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. . . even when it’s all in one bowl.
serves 8
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AND ONE MORE THING There’s a real person behind your menus. And here I am.
That’s me, Lia, the founder of Nourish Network. I launched Nourish Network in November 2009 to empower people to enjoy food that nourishes themselves, their families, their communities and the earth. I was coming from a background as a contributor to many national magazines like Cooking Light, Health, Prevention and Natural Health.
I had gone through the double-whammy of a lupus diagnosis and a cancer scare within the space of a year—at the age of 26—which catapulted me into a long, questioning journey about the food I was eating and how it was affecting my body … my well-being … our planet. Nearly a decade later, in 2008, I was a new Mama and healthier than I’d ever been. I was ready to shout what I’d learned from the rooftops. Only I realized that the traditional channel in which I’d built my career was not the place to shout from. And so Nourish Network was born. I create and test all of Nourish Network’s recipes along with a talented group of developers I’ve been privileged to work with over the years. And I personally knock around each week of Nourish Weekly Menus to vet real-world stuff, like steps that are too labor-intensive for a week night or a technique where we can give you tips to make it easier. In short, there’s a lot of love behind these menus. My hope is you’ll love them too.
www.nourishnetwork.com
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WOULD YOU LIKE TO GIVE NOURISH WEEKLY MENUS A TRY? BROWSE THE LIBRARY OF MENUS ON THE NOURISH NETWORK WEBSITE AND NOURISH YOURSELF AND YOUR FAMILY All the best, Lia