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What to eat When...

Kitchen Table and Culinary Beyond Coaching

Zoe N. Nikolopoulou, Panagiotis Panagiotakis & The Voluntary Association 2014


To voluntary association 2014 A warm thank you to all the contributors and supporters without whom none of this would be possible


Material for Preparation Breakfast Lunch Dinner Monday Tuesday Wednesday Thursday Friday Saturday Sunday


You Get Fired


Blueberry Whole Wheat Pancakes 2 cups whole wheat flour, borrow one from your neighbour 1/4 cup natural sugar 2 and 1/2 teaspoons baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 2 cups low-fat buttermilk 2 large eggs

1/2 cup low-fat margarine - melted 2 packages (6 ounces each) blueberries Whisk wheat flour, sugar, baking soda and salt in bowl until blended and set aside. In a separate bowl, whisk together buttermilk with eggs.


Using a wooden inexpensive spoon, stir wet ingredients into dry ingredient until just combined. Add melted butter, then five or four blueberries not too many they are expensive, and stir gently. What a splendid way to start your new day.

You lost your job, but you haven't lost the ability to enjoy food, yet. At least you are not in any rush, so grab a non-stick pan and heat it up over medium heat. Let a few drops of cold water fall on the surface. Watch the droplets carefully, if they evaporate like your future then it is ready.


Pour 1/4 cup of the batter carefully onto the skillet, we don't want to lose a drop of the batter, tough days are ahead of us. Cook for 2 minutes, or until bubbles that appear on the surface are beginning to break and bottom is golden. Turn pancakes over, cook 1 minute or until lightly golden. Take a minute to enjoy this golden color. You have time, and you won't ever own any gold. Place pancakes on heatproof platter and keep warm in a 200 degree preheated oven.


Chicken caesar wraps 4 slices prosciutto 4 small whole wheat mini wraps 1 baby cos lettuce, trimmed, torn 1/4 cup caesar dressing 200g thinly sliced Ingham Chicken Breast Supreme 1/3 cup shaved parmesan cheese


Heat a non-stick frying pan over medium-high heat. Cook

prosciutto for 1 minute each side or until browned and crisp. Drain on kitchen paper. Tear into large pieces. For better results, imagine that the prosciutto is your former boss. Place wraps on a clean work surface. Place a bit of lettuce along center of wrap. Drizzle with dressing, then top with chicken, prosciutto and cheese. Roll up to enclose filling. Serve.


Lasagna Kosher salt 7 lasagna noodles (about 4 ounces) 1 tablespoon extra-virgin olive oil, plus more for drizzling 1 pound ground meatloaf mix, such as beef, pork and veal 2 cups tomato sauce 1/8 teaspoon red pepper flakes 3 cups baby spinach 1/3 cup ricotta cheese

1 cup shredded mozzarella cheese 6 tablespoons grated parmesan cheese 1/4 cup thinly sliced fresh basil


Everyone loves lasagna, but who has the time for such a laden task. Well now you do so preheat the broiler. Fill a wide pot with 3 inches of salted water and bring to a boil. Add the noodles and cook until al dente, about 11 minutes, then drain, transfer to a cutting board and halve crosswise. Meanwhile, heat the olive oil in a large skillet over medium-high heat and think that on the bright side you are going to eat three wonderful meals in your house, watching your favorite show. But then again you always did. Add the ground meat and cook, stirring, until browned. Add the tomato sauce and red pepper flakes and simmer 5 minutes.


Add the spinach and stir until it wilts, then add the ricotta and bring to a low simmer. Resist the urge to just eat the meat sauce from the pan. Don't waste what little remains of your dignity. Season with salt and remove from the heat. Toss the mozzarella and 4 tablespoons parmesan in a bowl. Cover the bottom of an 8-inch-square baking dish with a layer of slightly overlapping lasagna noodles. Top with half of the meat sauce and half of the cheese mixture. Repeat with another layer of noodles and the remaining meat sauce and cheese mixture. Don't let the repetitive nature of this procedure remind you of your former employment. Keep your failures outside the kitchen.


Cover with the remaining noodles and sprinkle with the remaining 2 tablespoons parmesan. Drizzle lightly with olive oil and broil until golden and bubbling, 3 to 5 minutes. While the lasagna are broiling in the oven take this time to think what poor decisions led you in this situation. Top with the basil.


Your Cat Dies


Creamy Microwave Oatmeal

2/3 cup low-fat milk 1/3 cup quick cooking oats 1/4 cup raisins or other dried fruit 2 teaspoons sugar 1/4 teaspoon cinnamon In a microwave safe bowl, mix together the milk, oats and dried fruit.


Microwave on high for 1 minute. Stir mixture. Watch your back. Continue to microwave until mixture starts to boil (about 1 more minute). Don't confuse the microwave's beeping noise with your cat's bell. He is dead, everything else is just superstition. Remove oatmeal from microwave and stir. Watch your back again. Cover and let set for 2 minutes. Remove and stir in sugar and spice. Serve warm with additional milk if desired.


Baked Garlic Parmesan Chicken

2 tablespoons olive oil 1 clove garlic, minced 1 cup dry bread crumbs 2/3 cup grated Parmesan cheese 1 teaspoon dried basil leaves 1/4 teaspoon ground black pepper 6 skinless, boneless chicken breast halves Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9x13 inch baking dish.


Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9x13 inch baking dish. Imagine having a dog. In a bowl, blend the olive oil and garlic. In a separate bowl, mix the bread crumbs, Parmesan cheese, basil, and pepper. Don't save any remaining cheese for your imaginary dog. Dip each chicken breast in the oil mixture, then in the bread crumb mixture. Arrange the coated chicken breasts in the prepared baking dish, and top with any remaining bread crumb mixture.

Bake 30 minutes in the preheated oven.


Dijon Garlic Salmon

4 (6 ounce) salmon fillets 1/3 cup Dijon mustard 4 large cloves garlic, thinly sliced 1 red onion, thinly sliced 1 teaspoon dried tarragon salt and pepper to taste Preheat oven to 400 degrees F (200 degrees C). Spray a 9x13 inch pan with cooking spray.


Arrange the salmon skin side down in the prepared pan, and lightly coat with the Dijon mustard. Place the garlic and onion slices on the salmon fillets. Season with tarragon, salt, and pepper. Bake 20 minutes in the preheated oven, or until salmon is easily flaked with a fork. Serve. Wait for your cat to pester you for a taste. Cry.


You Get Dumbed


Peach Pie Smoothie 1/2 cup nonfat or 1 percent lowfat milk 1/2 cup nonfat plain yogurt

1 cup unsweetened frozen peaches 1 tablespoon honey, plus more to taste 1/4 teaspoon vanilla extract 1/8 teaspoon ground cinnamon Pinch ground nutmeg Pinch ground ginger


Put all ingredients into a blender and blend until the mixture is smooth. Smooth like the heart she crushed, broke and trampled. And squashed. She did not have to

do this. It was already smooth. Why? Why? Such a mess. It was already smooth!


Rice Bake Casserole 2 tablespoons butter, plus more for dish 1 small onion, minced Pinch cayenne pepper 1 package frozen spinach, thawed, drained and chopped 1 cup milk 2 eggs 2 cups shredded sharp Cheddar, plus extra for top 4 cups cooked rice 1 teaspoon freshly chopped parsley leaves 1 teaspoon freshly chopped thyme leaves 1 teaspoon chopped basil leaves

Salt and freshly ground black pepper


Preheat oven to 350 degrees F. Start the oblation of rice-food. Butter a large casserole dish. As the prayer is recited, in a large pan over medium-high heat, saute onions with 2 tablespoons of butter and cayenne until translucent. Add the spinach and cook for 3 minutes. Set aside and pray she comes back. In a large sacred bowl, whisk together milk and eggs. Add the cheese, rice, parsley, thyme, basil and spinach mixture and combine well. Season with salt and pepper. Pour into prepared casserole dish and top with extra shredded cheese. Bake for 30 minutes, serve and throw some near the door.


Shrimp and Broccoli Stir-Fry 1/4 cup fat-free, less-sodium chicken broth 2 tablespoons rice vinegar 2 tablespoons low-sodium soy sauce 2 teaspoons cornstarch

1/2 teaspoon dark sesame oil 1/4 teaspoon crushed red pepper 1 tablespoon canola oil, divided $ 1 tablespoon minced peeled fresh ginger 1 tablespoon bottled minced garlic 1 pound peeled and deveined large shrimp 1/4 teaspoon salt 4 cups small broccoli florets 1 cup vertically sliced onion


Combine first 6 ingredients in a small bowl, stirring with a whisk. Combine all the proves. What went wrong? Heat 2 teaspoons canola oil in a large nonstick skillet over mediumhigh heat. Wasn't I hot enough for her? Add ginger and garlic to pan; Did I eat a lot of garlic? Stir-fry 30 seconds. Sprinkle shrimp with salt. Add shrimp to pan, and stir-fry 3 minutes or until done. Remove shrimp mixture from the pan. Will she remove me from facebook? Add remaining 1 teaspoon canola oil to pan. Add broccoli and onion to pan; stir-fry 4 minutes or until broccoli is crisp-tender. Add shrimp mixture and broth mixture to pan; cook 1 minute or until thickened, stirring constantly. Was she cheating on me constantly?


Your Internet Connection Is Down


Banana Crumb Muffins 1 1/2 cups all-purpose flour 1 teaspoon baking soda 1 teaspoon baking powder 1/2 teaspoon salt

3 bananas, mashed 3/4 cup white sugar 1 egg, lightly beaten 1/3 cup butter, melted 1/3 cup packed brown sugar 2 tablespoons all-purpose flour 1/8 teaspoon ground cinnamon 1 tablespoon butter


Preheat oven to 375 degrees F (190 degrees C). Lightly grease 10 muffin cups, or line with muffin papers. In a large bowl, mix together 1 1/2 cups flour, baking soda, baking powder and salt. In another bowl, beat together bananas, sugar, egg and melted butter.Search the internet for a guide on how to mix ingredients. Stir the banana mixture into the flour mixture just until moistened. Recall that you don't have any internet. Spoon batter into prepared muffin cups. Go bananas. In a small bowl, mix together brown sugar, 2 tablespoons flour and cinnamon. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. Sprinkle topping over muffins. Bake in preheated oven for 18 to 20 minutes, until a toothpick inserted into center of a muffin comes out clean. Pray that they taste nice, it will be your only consolation.


Spinach Tomato Tortellini 1 (16 ounce) package cheese tortellini 1 (14.5 ounce) can diced tomatoes with garlic and onion 1 cup chopped fresh spinach 1/2 teaspoon salt

1/4 teaspoon pepper 1 1/2 teaspoons dried basil 1 teaspoon minced garlic 2 tablespoons all-purpose flour 3/4 cup milk 3/4 cup heavy cream 1/4 cup grated Parmesan cheese


Bring a large pot of water to a boil. Add the tortellini, and cook until tender, about 10 minutes. Meanwhile, call someone for help. Anyone, see that guy watering his plants? Call him, he probably knows more that you do. While you get the tortellini going, combine the tomatoes, spinach, salt, pepper, basil and garlic in a large saucepan over medium heat. Cook and stir until the mixture begins to bubble. In a medium bowl, whisk together the flour, milk and cream. Check for any free WiFi. Stir this mixture into the saucepan along with the Parmesan cheese.


Heat through, then reduce heat to low, and simmer until thick, about 2 minutes. Right, everything is locked, people are overly cautious these days. Drain the tortellini, but do not rinse, then pour them into the saucepan with the sauce. Stir to coat, serve and present them to your neighbour.


Filet Mignon with Rich Balsamic Glaze 2 (4 ounce) filet mignon steaks 1/2 teaspoon freshly ground black pepper to taste salt to taste 1/4 cup balsamic vinegar 1/4 cup dry red wine


Sprinkle freshly ground pepper over both sides of each steak,

and sprinkle with salt to taste. Maybe he's more of a stake guy. Heat a nonstick skillet over medium-high heat. Place steaks in hot pan, and cook for 1 minute on each side, or until browned. Reduce heat to medium-low, and add balsamic vinegar and red wine. Cover, and cook for 4 minutes on each side, basting with sauce when you turn the meat over.. Remove steaks to two warmed plates, spoon one tablespoon of glaze over each, serve, wonder why he turned them down and call a tech guy.


Your Car Breaks Down


Cheesy Ham and Hash Brown Casserole 1 (32 ounce) package frozen hash brown potatoes 8 ounces cooked, diced ham 2 (10.75 ounce) cans condensed cream of

potato soup

1 (16 ounce) container sour cream 2 cups shredded sharp Cheddar cheese 1 1/2 cups grated Parmesan chees 1 cup horseradish


Preheat oven to 375 degrees F (190 degrees C). Lightly grease a 9x13 inch baking dish. In a large bowl, mix hash browns, ham, cream of potato soup, sour cream, Cheddar cheese and horseradish. Realize that you are missing the horseradish and wonder if you could buy a horse. Spread evenly into prepared dish. Sprinkle with Parmesan cheese. Hold your horses and bake 1 hour in the preheated oven, or until bubbly and lightly brown. Serve immediately, you could eat a horse.


Old Fashioned Potato Salad 5 potatoes 3 eggs 1 cup chopped celery 1/2 cup chopped onion

1/2 cup sweet pickle relish 1/4 teaspoon garlic salt 1/4 teaspoon celery salt 1 tablespoon prepared mustard ground black pepper to taste 1/4 cup mayonnaise


Bring a large pot of salted water to a boil. Add potatoes and

cook until tender but still firm, about 15 minutes. Drain, cool, peel and chop. Don't put the cart before the horse. Place eggs in a saucepan and cover with cold water. Bring water to a boil; cover, remove from heat, and let eggs stand in hot water for 10 to 12 minutes. Better get on your horse, remove from hot water, cool, peel and chop. In a large bowl, combine the potatoes, eggs, celery, onion, relish, garlic salt, celery salt, mustard, pepper and mayonnaise. Mix together well and refrigerate until chilled. Serve.


Eggplant Parmesan 3 eggplant, peeled and thinly sliced 2 eggs, beaten 4 cups Italian seasoned bread crumbs 6 cups spaghetti sauce, divided

1 (16 ounce) package mozzarella cheese, shredded and divided 1/2 cup grated Parmesan cheese, divided 1/2 teaspoon dried basil


Preheat oven to 350 degrees F (175 degrees C). Remember you can lead a horse to water, but you can't make it drink. Dip eggplant slices in egg, then in bread crumbs. Place in a single layer on a baking sheet. Bake in preheated oven for 5 minutes on each side. Shut the stable door after the horse has bolted. In a 9x13 inch baking dish spread spaghetti sauce to cover the bottom. Place a layer of eggplant slices in the sauce. Sprinkle with mozzarella and Parmesan cheeses. Repeat with remaining ingredients, ending with the cheeses. Sprinkle basil on top. Straight from the horse's mouth. Bake in preheated oven for 35 minutes, or or until golden brown.


Your Flowers Wither


Brazilian Acai Breakfast Bowl 7 ounces Acai Roots frozen acai pulp 4 frozen strawberries 1 fresh banana 4 ounces juice of your choice (orange juice or apple juice work great) 1 Tablespoon sweetener of your choice

2 Tablespoons quick-cooking or old fashioned oats


Place all the ingredients in a blender, and blend on high until desired consistency is reached. Patience should never reach a limit though. Place contents into a bowl and top with granola, sliced bananas and strawberries. Place any leftover strawberries beside your withered flowers.


Prawn layered salad 1 egg 1 Baby Gem lettuce, shredded 195g can sweetcorn 1 carrot, coarsely grated ½ small cucumber, deseeded and diced 100g cooked prawns

2 tbsp extra-light mayonnaise 1 tbsp tomato ketchup splash Tabasco sauce


Boil the egg in a small pan of boiling water for 8 mins, drain and run under cold water until cool. Observe how simple it is to obtain fresh water nowdays. Shell, then slice. Layer the salad in a bowl starting with the lettuce, then the sweetcorn, carrot, cucumber, egg and finish with the prawns. Mix the mayo and ketchup with a dash of Tabasco, then pour over the top. Serve with a lemon wedge. Place any leftover lemons beside your withered flowers.


Courgette, potato & cheddar soup 500g potatoes, unpeeled and roughly chopped 2 vegetable stock cubes 1kg courgettes, roughly chopped bunch spring onion, sliced - save 1 for serving, if eating straight away 100g extra-mature cheddar or vegetarian alternative, grated, plus a little extra to serve good grating fresh nutmeg, plus extra to serve


Put the potatoes in a large pan with just enough water to cover them. Crumble in the stock cubes. Bring to the boil, then cover and cook for 5 mins. Add the courgettes, put the lid back on and cook for 5 more. Minutes. Not days. Throw in the spring onions, cover and cook for a final 5. Minutes. Not days.

Take off the heat, then stir in the cheese and season with the nutmeg, salt and pepper. Whizz to a thick soup, adding more hot water until you get the consistency you like. Serve scattered with extra grated cheddar, spring onions and nutmeg or pepper. Or cool and freeze in freezer bags or containers with good lids for up to 5....Guess.


You Don't Have Enough to Pay Your Rent


Bacon Cinnamon Rolls

1 tube of store-bought cinnamon rolls bacon - about 8 strips for a 12 ounce tube of cinnamon rolls


First, fry up that bacon. Not all the way, imagine it is your rent- give it sort of a half-fry. You don't want to make it too crunchy because it'll snap when you try to roll it up into those cinnamonny buns. Plus, it'll cook more in the oven. Let it drain on paper towels. Just like you drain your savings. For big cinnamon rolls, you'll need two slices of bacon per roll. For the tiny guys, just like your landlord, you just need one. Pop that can. Don't worry it is extremely unlikely that he heard it. Separate the rolls. Unroll them on a piece of parchment paper or a big ol' cutting board. Lay the bacon strips across the dough... roll 'em up... lay them in a greased pan and bake according to package directions. Sit by the oven wishing he won't come up.


Cowboy chicken & bean stew drizzle of oil 1 large onion, chopped 6 rashers smoked streaky bacon, chopped 8 chicken portions (we used thighs and drumsticks), skin removed 1 tbsp smoked paprika 2 x 400g cans chopped tomatoes with garlic 200g barbecue sauce (measure by filling half a 400g can if you don't have scales) 1 tbsp dried oregano or mixed dried herbs 2 x 400g cans pinto beans grated cheddar and tortilla chips, to serve (optional)


Heat the oil in a large casserole dish with a lid. Add the onion and bacon, and cook over a medium heat for 15 mins, until the onion is really soft and starting to brown, and the bacon is crisp. Push to the side of the pan, increase the heat and add the chicken pieces. Cook for a few mins until the meat is nicely browned, but don’t worry if it’s not evenly coloured, there are more important thiks to worry about. Add the paprika, tomatoes, along with half a can (200ml) water, the barbecue sauce, herbs, a pinch of salt and a generous amount of black pepper. Cover with a lid, lower the heat to a gentle simmer and cook for 45 mins, stirring occasionally.


Check if the chicken is tender and the landlord is there– if not, cover again and cook for 15 mins more.. Add the beans and simmer, uncovered, for 20 mins until the sauce is thickened. Ignore the loud banging at your door and serve in bowls topped with grated cheddar and tortilla.


jacket potatoes 50g light soft cheese squeeze lemon juice 1 hot-smoked salmon fillet 1 heaped tsp capers a little lemon zest 1 baking potato oil


Heat oven to 220C/200C fan/gas 7. Rub a little oil and seasoning over the potatoes, then bake on a baking sheet for 25 mins. Turn down the oven to 190C/170C fan/gas 5 and bake for 1 hr-1 hr 15 mins more until the flesh is tender and the skin crisp and golden. For a quicker option, in case the landlord breaks the door, prick a potato with a fork. Wrap in a sheet of kitchen paper and microwave on High for 8-10 mins until soft inside. For crisp skin, rub with a little oil, then flash under a hot grill, turning often. To serve, slice a cross in the centre, squeeze the base to ‘pop’ the top, then choose your favourite filling.


For the salmon and soft cheese filling, mix 50g light soft cheese with a squeeze lemon juice and seasoning. Pile into a jacket potato and wear your jacket, flake 1 hot-smoked salmon fillet on top. Sprinkle with 1 heaped tsp capers and a little lemon zest and just leave the house as soon as possible.


Have a nice week


Amersfoort, the Netherlands Š2014


What to Eat When...