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Warm & Earthy
Grain-free, dairy-free, and seasonal...this meal plan is designed for fall inspiration...
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Note: Save ink and paper by printing pages 4-7 for quick reference when you need it and to take along your grocery list.
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Autumn Meal Plan - Warm and Earthy
The List 6
What's for Dinner? 7
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Autumn Meal Plan - Warm and Earthy
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Autumn Meal Plan - Warm and Earthy
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Autumn Meal Plan - Warm and Earthy
A Note on Ingredients: In order of priority, find your ingredients in your own backyard garden, a local farmer or farmer's
market, your local natural foods store, organic options from your traditional neighborhood grocery store, then non-
organic options.
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Obviously, budget is a consideration for most of us. Again, keep in mind that healthy foods provide more nutritional value
and are therefore more fulfilling. Likewise, you are also providing preventative healthcare with healthier foods. So what
you invest does save you money over time. However, just do the best you can and look at how you might make
improvements for the future. If you're interested in learning how we make eating natural, organic foods more
aordable, check out our ebook: Making Organic Food Aordable.
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Autumn Meal Plan - Warm and Earthy
Brunch Dinner
Monday Carrot Breakfast Bars Sage Chicken Bowl
Tuesday Country Cups Roasted Cauliflower and Chicken Soup
Wednesday "Fried" Apple Pancakes Easy Autumn Soup
Thursday Avocado Tuna Salad Crockpot "Jambalaya"
Friday Sweet Egg Hash Spanish Roast and Cauliflower "Rice"
Saturday Simple Banana Muffins Butternut Squash Soup with Almond Biscuits
Sunday Sunday Morning Cinnamon Rolls "Spaghetti" and Meatballs
Almond milk: It's fairly simple to make although it requires some planning (to soak the almonds overnight). If you
have a good blender, it will handle it easily. (We HIGHLY recommend a Blendtec. We use ours at least once a day
and have found it to be the best blender out there - yes, even better than Vitamix.) You can also purchase this
from the dairy section if you choose.
Coconut oil and flour, almond flour: We have an article on SBS talking about the benefits and sustainability of
coconut oil if you're interested in why we use it. We recommend buying all of your coconut products from Tropical
Traditions*, an affiliate we love and wholeheartedly promote. If you purchase from our affiliate link here you'll also
receive a free book from them chocked full of recipes. Otherwise check a local health food store or order online.
Almond flour can usually be found for the best price online, through Honeyville or similar. I recommend blanched.
Clean meat and fish: It's becoming easier to find. I see at least the nitrate-free bacon in almost all grocery stores
as we travel the country. If you can't find pastured meat at the local farmer's market, try www.LocalHarvest.org or
consider ordering it online (we get ours through Tropical Traditions*). If you have no other choice, choose a leaner,
uncured meat from the grocery store.
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Everything else should be easy to get your hands on locally and in-season. Remember to choose organic when possible,
do the best you can, and take baby steps toward the best option available.
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Autumn Meal Plan - Warm and Earthy
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The List Down the Aisles
Coconut Milk, 2 cans
fire roasted diced tomatoes - 28 oz
Be sure to cross check the recipes and modify for
servings, modifications, or extras! organic tomato sauce, 14 oz
Capers
Refrigerator Section Fave spaghetti sauce - 1 jar
1 whole chicken, large Flaxseed Meal
1 package Andouille Sausage Sunflower seed butter
1lb uncured bacon Shredded coconut, unsweetened
Optional: 1 lb large shrimp Wild-caught tuna - 1 can per person
4-5 lb. chuck roast Mayonnaise
2 Dozen eggs Mustard
3/4 lb. grass-fed ground beef Raisins
Almond milk Optional: 3-4 quarts chicken broth (if not homemade)
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What's for Dinner?
All these recipes are made for the equivalent of four healthy appetites, about 4-8 servings each. Use this space and the
space on each page for notes, your favorite modifications, or extra ingredients! And be sure to modify your grocery
list for each servings.
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Autumn Meal Plan - Warm and Earthy
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Sage Chicken Bowl
Important: You'll be saving the chicken carcass to make lots of bone broth this week!
Ingredients
1 whole chicken, extra-large (some of the meat is for other meals, so you may need two if yours are small)
1 yellow onion, diced
half pack of mushrooms, chopped or sliced
1/2 medium butternut squash, diced (the other half will be saved for later in the week)
Olive oil
Fresh sage, chopped (3-4 leaves)
Fresh rosemary, chopped (203 sprigs)
salt and pepper to taste
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Start by tossing your chicken in the crockpot and cooking until done. You'll want to set aside about half of the meat for
later meals, de-bone the carcass, and place it back in the crockpot with salt and pepper, covered in water, to cook on
low overnight.
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Preheat the oven to 400F while you chop your onion, mushrooms, and butternut squash. Drizzle a glass pan in olive oil,
add your butternut squash and herbs with a little salt and pepper, and bake until soft (about 20 min). While it's baking,
saut your onions and mushrooms, adding your cooked chicken near the end to keep it warm.
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When it's all cooked to your liking, toss the pan ingredients in the baking dish ingredients, mixing them then dishing them
into bowls. Easy peasy. (If you find you need a little more for big appetites, make some of the almond flour biscuits from
later in the week!)
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IMPORTANT: Don't forget about that chicken broth you're stewing in the crockpot! It should make several quarts from
your first batch, and you'll want to strain it after 12 hours of cooking, replace the bones, fill with water again, and cook for
another 24 hours to ensure you have enough healthy bone broth for the week. Place the cooled broth in the fridge or
freezer.
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Autumn Meal Plan - Warm and Earthy
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Roasted Cauliflower Chicken Soup
This is the bomb. Even my "specific eater" gobbles this one up.
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Autumn Meal Plan - Warm and Earthy
Optional: You can run these ingredients through a blender (or use an immersion blender) if you'd like something
creamier, but we've found the smoother it is, the less filling it is.
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Autumn Meal Plan - Warm and Earthy
Crockpot Jambalaya
This is soooooo good and makes the most epic leftovers (you know, if it lasts that long). We make ours without shrimp
(not my thing), but if you'd like to include it, be sure to add it to the grocery list.
Ingredients
5 cups of chicken broth (maybe more)
3-4 bell peppers, various colors, chopped
1 large yellow onion, chopped
1 large can organic fire-roasted diced tomatoes, undrained
2 garlic cloves
2 bay leaves
4 oz (or whatever is leftover) cooked chicken, diced or shredded
1 package of Andouille sausage (this can be hard to find; Emeril has a killer recipe if you don't have any luck)
1 head cauliflower
2 cups okra
1-2 tsp paprika
1-2 tsp salt
1-2 tsp garlic powder
1/4 tsp black pepper
1/4 tsp onion powder
1/4 tsp cayenne pepper
1/4 tsp oregano
1/4 tsp thyme
Optional: 1 lb large shrimp, your favorite hot sauce for those who want more heat, diced green onions
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This is so easy. Add everything but your meats to a crockpot and cook on low for 4-6 hours or more. About 30-45
minutes before it's finished, add your cooked chicken and sausage (and optional shrimp). Voila!
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Autumn Meal Plan - Warm and Earthy
Roast Ingredients
2 yellow onion, sliced thin
2-3 bell peppers, any color, diced
3-5 lb chuck roast
3/4 cup organic tomato sauce
2 can (14 oz) organic diced, fire roasted tomatoes
4 garlic cloves, minced
5 tbsp capers
1-2 tbsp cumin
1-2 tbsp thyme
1-2 tbsp oregano
2 bay leaves
salt and pepper, to taste
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"Rice" Ingredients
1 head cauliflower, finely chopped
1/4-1/2 cup organic tomato sauce
2 tsp cumin
1 tsp garlic powder
1 tsp onion powder
salt and pepper, to taste
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Add your roast ingredients to your crockpot in the order listed and cook on low for 6-8 hours. (After about 4 hours you
can get in there with a fork and start shredding the roast up.) When your roast is almost complete, add your finely
chopped cauliflower to a saucepan with the other "rice" ingredients and cook about 10-15 minutes or until it's done to
your liking.
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Serve the roast over your "rice" and try not to fight over it.
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Autumn Meal Plan - Warm and Earthy
Ingredients
3-4 strips bacon
1.5 large butternut squash (be sure to use the half from earlier in the week)
2-3 large, peeled carrots
olive oil
1 yellow onion, diced
About 1/8 tsp thyme, more to taste
1/4 sea salt
2-3 cups of chicken broth
black pepper to taste
optional: red or yellow curry powder
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Preheat your oven to 350F. While it's heating up, cook your bacon in a soup pan and set it aside to drain. Slice your
butternut squash in half, remove the seeds, brush with olive oil, and place open-side down on a baking sheet with your
carrots and some water in the pan to keep it all from drying out. Depending on the size of your squash this can take up
to 45 minutes.
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While the squash is cooking, add your onion to a pan (you can either use your bacon grease or olive oil) and cook to your
liking - we like them pretty well-done but not burnt. Add your seasonings in toward the end.
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When your squash is soft and your carrots roasted, scoop the flesh out of the squash and add it and your carrots to your
blender. (Depending on the size or power of your blender you may need to divide this up.) Add just enough chicken broth
to blend. Pour the puree back into the soup pan with your onions, and simmer on low for a few minutes while you dice
up your bacon.
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Fill up your bowls, sprinkle with bacon, and try some yellow or red curry over the top for some added spice!
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Autumn Meal Plan - Warm and Earthy
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Almond Flour Biscuits
After going grain-free, we found we really love these biscuits to add to any soups or favorite meals. (They arent identical
to Bisquick biscuits or anything, but they arent hockey pucks either. If youre newly grain-free, you may disagree.)
Ingredients
2.5 cups blanched almond flour
1/2 tsp baking soda
1/4 tsp sea salt
1/8 tsp baking powder (try homemade!)
3 tbsp melted coconut oil
1 tbsp honey or maple syrup
3 tbsp almond milk
2 large room temperature eggs
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Preheat the oven to 350F, and line a baking sheet with parchment paper (these are sticky!). Combine your dry ingredients
in a medium bowl. In a small bowl, whisk together your wet ingredients (if your eggs are cold, place them in warm water
for a bit so they don't solidify your coconut oil). Mix your wet and dry ingredients thoroughly.
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Divide these up into golf-ball size biscuits, placing them on your parchment paper and pressing down slightly to give
them a flat, round shape. Bake for 15-20 minutes (depending on size) until the middle is cooked. Serve them warm with
honey!
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Autumn Meal Plan - Warm and Earthy
To make your meatballs, mix all remaining ingredients well and shape into balls, about half the size of a golf ball. Brown
these in a pan with olive oil before baking them, or if you're short on time, skip the browning and just pop them in the
oven with the spaghetti squash. Depending on the size of your meatballs they could take anywhere from 15-25 minutes
to cook through. Also, depending on how lean your meat is, you might find you need to drain some of the fat as they
cook. We never remember this part though, so we just scrape the fat off the bottoms and get on with our night. ;)
When the spaghetti squash is tender, scoop out the flesh and "shred" it apart into spaghetti. Immediately mix with your
favorite sauce (no need to preheat this unless you're cooking it from scratch), and toss with the cooked meatballs.
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Autumn Meal Plan - Warm and Earthy
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What's for Brunch?
As already mentioned, we tend to do two meals a day with snacks throughout. In this meal plan, we're offering heartier
brunches that are more filling but still mostly simple. They are quick and yummy, and full of variety.
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Autumn Meal Plan - Warm and Earthy
Ingredients
1/2 c almond flour
1 cup flaxseed meal
1 tsp baking soda
1/4 tsp sea salt
1/2 cup sunflower seed butter
1/4 cup honey or maple syrup
1 tbsp homemade vanilla extract
1/2 cup almond milk, unsweetened
1 cup shredded coconut, unsweetened
1 cup shredded carrots
1/2 cup dates or raisins, chopped or minced
coconut oil for the pan
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Preheat your oven to 350F and grease a small baking dish. In your food processor, first mix together your almond flour,
flaxseed, baking soda, and sea salt, making sure there are no clumps in your flour. Add in your sunflower seed butter,
honey, vanilla, and almond milk and mix well. Last mix in your shredded coconut, carrots, and dates.
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Spread this over your baking pan evenly and cook for 20-25 minutes (or until your fork comes out clean). After it cools
completely, cut into squares, and serve plain, covered in sunflower seed butter, or slathered with honey.
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Autumn Meal Plan - Warm and Earthy
Country Cups
This is a basic meal you can customize for each person and still eat all at the same time. If you're doubling this, you'll
want a 12 cup muffin pan to cook them at the same time.
Ingredients
4 eggs
6 strips of bacon (be sure to save 3 strips for your butternut squash soup later this week)
splash of almond milk
salt and pepper to taste
coconut oil
Optional seasonings: chili powder, paprika, cumin, curry, whatever you love, etc
Optional ingredients: mushrooms, diced onions, diced tomatoes, cheese for the dairy eaters in the house, etc
Optional after-oven toppings: avocado, salsa, fresh cilantro, etc.
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Preheat your oven to 350F. Grease your muffin pan well. Place one strip of bacon in each cup, lining it around the edge,
like a cup. (Some people like to partial cook their bacon first. We never do.) Depending on the size of your bacon, you
may only need a half strip per cup.
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In a small mixing bowl, mix your eggs with a splash of almond milk and salt and pepper and whisk well. Pour the
scrambled eggs into the bacon-lined muffin cups, filling about halfway. Let each person add their own seasoning and
ingredients, and bake for about 15-20 minutes or more (depending on whether you cooked your bacon first). Garnish
with your favorite toppings and serve with fresh fruit or more of those yummy almond flour biscuits and honey.
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Autumn Meal Plan - Warm and Earthy
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"Fried" Apple Pancakes
A simple twist on pancakes for a little variety!
Ingredients
2 medium peeled apples, cored and sliced thin across
3 eggs, room temperature
3 tbsp coconut oil, melted
3 tbsp almond milk
1 tsp honey or maple syrup
1/2 tsp sea salt
1 tsp cinnamon
1-2 tsp homemade vanilla extract
2 tbsp coconut flour
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Whisk together the eggs, coconut oil, milk, sweetener of choice, cinnamon, salt, and vanilla. Add the coconut flour and
mix well, making sure there are no clumps. Set this aside while you peel, core, and slice your apples. If your batter ends
up too thick, add a splash more almond milk to thin it out.
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Heat a skillet over medium heat, and melt a bit of coconut oil in the pan for cooking. Dunk each apple slice in your batter,
then place it in your pan. Cook your apples on each side until they're golden brown. Serve with a bit of maple syrup and
enjoy!
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Autumn Meal Plan - Warm and Earthy
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Autumn Meal Plan - Warm and Earthy
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Autumn Meal Plan - Warm and Earthy
Dark chocolate and dried cranberries (of course this one is first on the list)
Frozen pineapple or grapes
Apple slices with nut butter
Celery with nut butter and raisins
Coconut yogurt (So Delicious makes a yummy one - request it from your grocer)
More smoothies - can we really have enough?
Carrot sticks dipped in guacamole
Raw veggies: green beans, sugar snap peas, etc.
Tuna fish
Egg salad
Homemade trail mix
Leftovers
A handful of nuts and dates
Bananas with nut or seed butter
Sweet potato chips (we like Terra Sweets)
Hard boiled eggs or a quick scrambled egg
Homemade applesauce
Jerky
Olives or pickles
Tomato and avocado slices with sea salt and a sprinkle of homemade garlic powder
Pumpkin or sunflower seeds
Watermelon or cantaloupe (we like to cut it at the beginning of the week and keep it chilled for snacking)
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More for you to do:
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