Sun
● Pour 1 cup (240ml) of rolled oats, 1 tbsp. (15ml) of goat milk powder, 1 tbsp. (15ml) of chia seeds and 2 tbsp. (30ml) of pumpkin seeds in an adequate size bowl, set aside. In a 2 cup (480ml) measuring glass add 2 tsp. (10ml) of organic corn sugar and 1/8 tsp. (0.63ml) of Celtic sea salt. Next, fill with cold water to 1 3/4 cup or the 400ml mark and mix well. Pour over oat mix and stir until goat milk powder dissolves fully.
● Pour 5 cups (1250ml) of water in a 6 cup (1.5L) microwavable safe measuring glass. Microwave covered, not sealed, on high for 20 minutes.
Remove boiled water from oven, add 1/4 tsp. (1.25ml) of Celtic sea salt (stir until salt dissolves) and then add 1 cup (240ml) of cassava pasta; stir briefly. Reduce microwave power level to 50% and cook (covered) for 4 minutes. Remove from oven, stir briefly and then cook (covered) for another 4 minutes at same power level.
Stir briefly and then drain immediately. Transfer to Pyrex dish with a lid. Cover, don’t seal and set aside for at least 10 minutes.
Flake salmon in an adequate size bowl. To that add 1/4 tsp. (1.25ml) of Celtic sea salt, 1 tsp. (5ml) of black pepper, 1/2 tsp. (2.5ml) of turmeric and 1 1/2 tbsp. (22.5ml) of extra virgin olive oil; mix and set aside.
Microwave 1 cup (240ml) of mixed vegetables on high for 4 minutes. Transfer to bowl with salmon, combine and then transfer to Pyrex dish with cassava pasta; gently mix. Makes two servings (lunch and dinner).
Btw, don’t cook more than 1 cup (240ml) of elbows or Penne pasta at a time. To warm up refrigerated leftover pasta meal, reduce microwave power level to 30% and microwave for 9-12 minutes.
Weekly Shopping List:
• Organic creamy almond butter (any brand), organic corn sugar (aka dextrose, any brand), organic cacao powder (any brand), Meyenberg Whole Powdered Goat Milk (12 OZ/340g), Pure Label Nutrition 100% Grass Fed Whey Protein Isolate (2 LBS/907g unflavored – Amazon.com), Jovial organic cassava elbows and penne pasta (8 OZ/277g box, one each), organic chia seeds (any Brand), Bob’s Red Mill Organic Gluten Free Quick Cooking Rolled Oats (16 OZ/454g bag), organic white quinoa (any brand), Real Foods Original Organic Corn Thins (5.3 OZ/150g – Amazon.com), organic pumpkin seeds (any brand), extra virgin olive oil (8 OZ/237ml bottle), organic coconut oil (any brand), Season Sardines in water (4.4 OZ/124g – wild caught), canned salmon (two 7.5 OZ/213g – wild, not farmed), organic canned chicken Breast (two 5 OZ/142g), canned organic beans (two 15.5 OZ/425g – minimally processed), organic frozen mixed vegetables (1 LB/454g bag), half dozen large eggs, Celtic sea salt (fine ground), organic Turmeric (buy from bulk), organic ground black pepper (buy from bulk).
Budget:
Seventy dollars, plus an extra 10 dollars (leeway), weekly total 80 dollars.
Note:
Try to drink at least 48 oz. (1.5L) of filtered water daily. Drain liquid from all canned foods. Don’t buy boneless and skinless salmon.
Take one digestive enzyme and two non-dairy probiotic capsule per day with a meal (lunch or dinner).These supplements will help you maintain your regular bowl movement.
Cooking times are based on a 700 watt microwave oven. Buy a water filter pitcher so you won’t have to buy gallons of water weekly.
You will also need to buy a 2 cup (500ml) measuring glass, a 6 cup (1500ml) measuring glass and a Pyrex 8 cup (2L) red measuring glass lid.
Use a scissors to cut off inner flap of red lid so it can cover the 6 cup (1.5L) measuring glass. All four products are inexpensive.
Travel by Car/Van
Mon & Fri
● Drain and transfer sardines to a plate. Separate one sardine into two halves (lengthwise) and gut; set aside. Spread almond butter over one corn thin, top with sardine halves and serve. Repeat with remaining sardines and corn thins.
● Take the afternoon off from food preparation. Download the Uber Eats and or Grubhub app to your phone. Use apps to find eateries that serve gluten-free food in the area. Have a vegetable salad for lunch. Sometimes the local supermarket deli section will surprise you.