Menu for Tuesday, June 23

Hi There,
Happy Solstice. I hope you enjoyed the week-end and the longest day of the year. And a Happy Father's Day to all the great dads out there.
This is the last menu for awhile, but hopefully not forever. I'm still hoping someone will take over my business and continue this service.
I will be at the Farmer's Market on Saturdays and on Wednesdays beginning July 8th with a few meals, soups and ready to eat food so I hope to see you there.
Here is this weeks menu.

Our MEDITERRANEAN POTATO SALAD is a favorite. We use red organic potatoes with fresh dill, roasted red peppers, red onion and our Olive oil-Red wine vinegar dressing.

MY healthy version of PAD THAI is rice noodles, marinated tofu & veggies stir-fried in the wok with fresh lime, ginger, sesame oil and Braggs. We garnish it all with some cilantro.

Here is a nice meal with lots of spice and flavor...the COCONUT CURRIED CHICKPEAS are cooked in a zesty coconut-curry sauce
This is served on some BROWN BASMATI RICE.

The cheeses in the BAKED PENNE WITH 3 CHEESE SAUCE AND BROCCOLI are Cheddar, Parmesan and Cream cheese. This dish is also available with CHICKEN.

My mouth waters as I write about the HERB ROASTED TOFU WITH VEGGIES & POTATOES. I love the flavor of roasted and caramelized vegetables. with the marinated tofu. This week we are using asparagus, onions, mushrooms, zucchinis and organic potatoes.

You know it is summer when the Blume's have their Swiss Chard at the Farmer's Market. It is so pretty with all the colors, I thought I'd put it in the SWISS CHARD & CHEESE LASAGNA.

For the CORNFLAKE CRUSTED CHICKEN we dipped the chicken pieces in some egg white and then the crushed cornflakes with herbs & spices. It comes with OVEN FRIES & SWEET POTATOES.

POT ROAST WITH POTATOES AND GRAVY is our comfort food of the week. We are slow cooking the roast with potatoes and vegetables and serving it with a yummy gravy.

O.K....not only is the MEXICAN CHICKEN WITH PUMPKIN SEED SAUCE very delicious but it is also full of Vitamin C. This is chicken breast pieces cooked with peppers, corn, chilies, lime and tomatoes and the sauce has a real nice little bite to it. It is served on JASMINE RICE or POTATOES.

The CURRIED GROUND BEEF, PEAS & POTATOES is lean ground beef cooked with potatoes, onions, peas, ginger and garlic with plenty of great Indian spices served on some BROWN RICE

Thank you again for being so great and supportive. I love you all!
.....Karin

June 23rd, 2008
VEGAN & VEGETARIAN
1-MEDITERRANEAN POTATO SALAD gf SM. $4 LG $6.50
2-MY PAD THAI gf $7.00
3-COCONUT CURRIED CHICKPEAS WITH RICE gf $6.50
4-BAKED PENNE WITH 3 CHEESE SAUCE AND BROCCOLI $6.50
5-HERB ROASTED TOFU WITH VEGGIES & POTATOES gf $7.00
6-SWISS CHARD & CHEESE LASAGNA $6.50

MEAT ENTRIES

7-CORNFLAKE CRUSTED CHICKEN WITH OVEN FRIES gf $7.00
8-POT ROAST WITH POTATOES AND GRAVY gf $7.00
9-MEXICAN CHICKEN WITH PUMPKIN SEED SAUCE gf $7.00
10-BAKED PENNE WITH CHEESE SAUCE, BROCCOLI & CHICKEN $7.00
11-CURRIED BEEF, PEAS & POTATOES WITH BROWN RICE gf $7.00
12-MEAT & CHEESE LASAGNA $7.00

gf- gluten-free
WW weight watcher's points
For more information, call
Karin Laronde 566-2796 or 393-3140
NEW EMAIL ADDRESS... order@karinlaronde.com

--
Karin Laronde
9 Passmore St.
Charlottetown, PE
C1A 2B8
P: 902-566-2796
C: 902-393-3140
http://karinlaronde.com

Menu for June 16/changes to Eat Well

Hello There,
I'm back from my trip to Paris and London. It was a wonderful trip with so much to see and do.
I have a few changes to talk about to you.
Many of you know that this time last year I found out I had a rare type of cancer in my neck and since have had surgery and radiation. Recently during a routine check-up the doctors discovered that the cancer has spread to both my lungs. Unfortunately there isn't any treatment available. This type of cancer doesn't respond to chemotherapy and radiation isn't an option because I have about a dozen tumors spread out amongst both my lungs. But the good news is that it seems that the cancer is slow growing and we are hoping it continues to go that way.
I have decided I want to sell my business. If any of you know anyone who may be interested have them get in touch with me. Meanwhile, I don't feel that I have the stamina to continue the delivery service. So we will just have 2 more weeks of meal delivery service. I do intend to continue at the Farmer's Market for the summer and we'll see about the fall.
Hopefully someone will take over my business and then the delivery service will continue. I'm crossing my fingers.
I'm very sorry if this causes any of you an inconvenience. I feel so blessed to have been able to offer this service to you for the past 10 years. I have met so many wonderful people and I was able to do what I love. Cook and talk! I thank you for the continued support you have given me.

Meanwhile, here is the menu for this week....

If you are a fan of sushi, you will enjoy the SUSHI RICE & VEGETABLE SALAD. We use organic brown rice with some crunchy veggies & pickled ginger and its all dressed with some seasoned rice vinegar with a little hint of wasabi, garnished with sesame seeds and crumbled nori.

We thought it was time for a vegan lasagna so how about VEGAN & GLUTEN-FREE TOFU & ARTICHOKE LASAGNA. We use gluten-free noodles, some artichokes and black olives, our own tomato sauce and substitute a tofu filling instead of the cottage cheese. We topped this with a tasty cashew mix.

I love the name of "SCENTI-LENTIL JOURNEY" (It wasn't my idea). It is a mix of lentils cooked with brown rice, spinach, mushrooms, ginger, garlic, cumin and turmeric. I highly recommend it!

This week's pasta is CAPPELLINI WITH PARSLEY & PUMPKIN SEED PESTO. We toasted pumpkin seeds and added fresh parsley, garlic & olive oil to our pesto. And if you like we can serve it with GRILLED CHICKEN.

I know some of you have been waiting for me to make you KEN'S "FULL OF CHEESE" VEGGIE SQUARES so here it is. This is a low carb, low fat, gluten-free yet very yummy meal that is a mix of almost every vegetable I can find, covered with Mozza, Cheddar, Parmesan & Feta cheeses and baked.

NORMANDY CHICKEN is chicken breasts and thighs cooked with some onions and celery and apple in a creamy sauce. This is a real nice comfort food meal that we serve with MASHED POTATOES OR BROWN RICE.

The PERSIAN HONEY-SPICED CHICKEN is marinated chicken that is grilled, then drizzled with honey and then dipped in a mix of ground up nuts (pistachio & almonds), seeds & spices. We are serving this with BROWN RICE or POTATOES.

I have some nice fresh pineapple and thought it would go great in BEEF & PINEAPPLE STIR-FRY This also has some curry, ginger & garlic and it's served with POTATOES or RICE.

The VEGETABLE & CHEESE TOPPED MEAT LOAF is a bit of an experiment. It is meat loaf made with lean ground beef, eggs, onions & seasonings. This is topped with a mix of zucchini, mushrooms, grated carrot, our tomato sauce, Parmesan & Mozzarella cheeses and it's all served with OVEN ROASTED POTATOES.

Take care now.....
Karin

June 16th, ,2008
VEGAN & VEGETARIAN
1-SUSHI RICE & VEGETABLE SALAD gf SM. $4 LG $6.50
2-VEGAN TOFU & ARTICHOKE LASAGNA. gf $7.00
3-SCENTI-LENTIL JOURNEY gf $6.50
4-CAPPELLINI WITH PARSLEY & PUMPKIN SEED PESTO $6.50
5-QUINOA WITH LEMON, ALMONDS & SUN-DRIED TOMATOES gf $6.50
6-KEN'S "FULL OF CHEESE" VEGGIE SQUARES gf $6.50


MEAT ENTREES

7-NORMANDY CHICKEN WITH MASHED POTATOES OR BROWN RICE. gf $7.00
8-BEEF & PINEAPPLE STIR-FRY WITH RICE OR POTATOES gf $7.00
9-PERSIAN HONEY-SPICED CHICKEN gf $7.00
10-CAPPELLINI WITH FRESH PESTO & GRILLED CHICKEN $6.50
11-VEGETABLE & CHEESE TOPPED MEAT LOAF WITH POTATOES gf $6.50
12-ITALIAN SAUSAGE LASAGNA $7.00




gf- gluten-free
WW weight watcher's points
For more information, call
Karin Laronde 566-2796 or 393-3140
NEW EMAIL ADDRESS... order@karinlaronde.com

--
Karin Laronde
9 Passmore St.
Charlottetown, PE
C1A 2B8
P: 902-566-2796
C: 902-393-3140
http://karinlaronde.com

Menu for June 2

Greetings again from the Eat Well Kitchen.
I'm heading out this week on another trip. (Yes, another trip) My friend Margaret is heading to Paris to pick up her son who is an exchange student and she wanted company so I said "ME"!!. We will also pop into London on the way back. So we won't be about next week at all. Someone will be at the market on the Saturdays. This week there will be fresh meals and next week it will be a frozen food sale again.
We will be back in the kitchen working hard on June 15th for deliveries on June 16th.
Here is the menu for this week.

I have had a craving for HAIDA'S TABOULI SALAD. This salad has whole wheat bulgur, lots of parsley, chickpeas, grated carrots and a lemon-olive oil dressing.

O.K. you eggplant lovers, here is a treat for you....the SRI LANKAN TOFU & EGGPLANT CURRY. This also has tomatoes, coconut milk, hot peppers, some tamarind and curry spices. We're offering this on BROWN BASMATI RICE.

Here is a treat for you.... MAKENA'S BLACK BEAN & SPINACH. We cook the beans with spinach, onions and awesome seasonings and we serve it on BROWN BASMATI RICE.

The MIDDLE EAST TOFU STUFFED PEPPERS are filled with tofu, millet, veggies some currants and seasonings and baked with our tomato sauce.

CHEESY PASTA PRIMAVERA is tri-colored rotini, lots of vegetables, our tomato sauce and lots of cheese. We also have this with CHICKEN.

I picked up some fresh organic beet greens at the market this week, so thought I'd make you BEET GREENS & SPINACH LASAGNA. Just a little change from the ordinary.

This week we are offering you ROASTED RED PEPPER & CHEESE STUFFED CHICKEN. It is cream cheese we use and we also added some fresh parsley & peppercorns to the mix. This is served with STUFFED BAKED POTATOES or BROWN RICE.

Our TERIYAKI BEEF is a stir-fry with sirloin tip beef strips & loaded with vegetables with a slightly sweet Japanese sauce served with BROWN RICE or WHEAT NOODLES

It has been way too long since we have offered you the MALAYSIAN CHICKEN & SWEET POTATO CURRY . This meal is has some coconut milk in it too and the curry has a bit of a bit. It is served with JASMINE RICE. if you wish gluten-free or ISRAELI COUSCOUS.

SASSY SAUSAGE is Italian sausage, some pesto, our tomato sauce and Rotini pasta, all mixed together. This meal is dairy-free.

The SOUTH-WEST BEEF & VEGETABLE STUFFED PEPPERS are red peppers stuffed with a mix of lean ground beef, brown rice, vegetables & South-west seasonings. We top it with Cheddar Cheese, but if you are looking for dairy-free, let us know and we'll leave it off for you.

Eat Well every day by getting our meals at Timothy's on University Ave.
......Karin

June 2nd, 2008
VEGAN & VEGETARIAN
1-HAIDA'S TABOULI SALAD SM. $4 LG $6.50
2-SRI LANKAN TOFU & EGGPLANT CURRY ON RICE gf $7.00
3-MAKENA'S BLACK BEAN & SPINACH WITH RICE gf $6.50
4-CHEESY PASTA PRIMAVERA $6.50
5-MIDDLE EAST TOFU STUFFED PEPPERS gf $7.00
6-BEET GREENS & SPINACH LASAGNA $6.50

MEAT ENTRIES

7-ROASTED RED PEPPER & CHEESE STUFFED CHICKEN gf $7.00
8-TERIYAKI BEEF WITH BROWN RICE (gf ) OR WHEAT NOODLES $7.00
9-MALAYSIAN CHICKEN & SWEET POTATO CURRY gf $7.00
10-CHEESY PASTA PRIMAVERA WITH CHICKEN $7.00
11-SASSY SAUSAGE $7.00
12-SOUTH-WEST BEEF & VEGETABLE STUFFED PEPPERS gf $7.00

gf- gluten-free
WW weight watcher's points
For more information, call
Karin Laronde 566-2796 or 393-3140
NEW EMAIL ADDRESS... order@karinlaronde.com

--
Karin Laronde
9 Passmore St.
Charlottetown, PE
C1A 2B8
P: 902-566-2796
C: 902-393-3140
http://karinlaronde.com

menu for May 26th

Hi There,
Well, I'm back after an awesome trip to the Big Apple. New York is an amazing city. We did so much there except perhaps sleep.
We have some good choices for you this week. Check it out below.

The CHICKPEA AND ARTICHOKE SALAD is one of my favorites. It is chickpeas and marinated artichokes with sauteed onions, sun-dried tomatoes and a lemon-olive oil dressing.

For all you fans of "PAUL MCCARTNEY'S VEGAN ENCHILADAS"...they are back. For those of you are not fans yet, try something new. This is whole wheat flour tortillas filled with vegetables, spinach and crushed tofu with seasonings. It is topped with vegan sour cream and baked. Those who like it, like it alot.

Here is something healthy, low fat and so yummy...the -LENTIL, RICE & SPINACH PILAF is a mix of green and red lentils with organic brown rice, some spinach, and for some extra flavor, some dried cranberries and toasted almonds.

I love Spring!!! MEDITERRANEAN SPAGHETTI WITH FIDDLEHEADS is whole wheat pasta tossed with fiddleheads, sun-dried tomatoes, and kalamata olives with a bit of our tomato sauce and it's garnished with some toasted almonds or if you prefer, you can have this with GRILLED CHICKEN.

Our CURRIED WILD RICE & SWEET POTATO RISOTTO isn't really like traditional risotto. This meal has a mix of Thai Red rice as well as the wild rice, there is also some onions & a few currants and apricots so this meal is more sweet that spicy.

How about a bit of comfort food in the form of ROAST CHICKEN DINNER WITH POTATOES & GRAVY? You get some white and dark meat, some wild rice stuffing, veggies, potatoes & gravy and it is all gluten-free How does that sound to you?

For the GRILLED BEEF SATAY & PEANUT SAUCE we put the marinated beef on skewers and grilled them and serve them with vegetables, the peanut sauce with your choice of RICE or SPUDS.

I'm not sure we have ever offered you CHICKEN KORMA but I recently had some and now I want to share it with you. This is chicken breast pieces marinated in seasoned yogurt and then cooked with onions and all those nice Indian spices like ginger, garlic, coriader, cumin, cardamom, turmeric. This is served with vegetables with BROWN BASMATI RICE.

CHICKEN & SAUSAGE PAELLA is a yummy Spanish dish. Traditionally it has seafood and sausage but we're doing it a bit different. This meal is rice based with tomatoes and vegetables and saffron is one of the seasonings. I think you will really like this meal.

......Karin

May 26th, 2008
VEGAN & VEGETARIAN
1- CHICKPEA AND ARTICHOKE SALAD gf SM. $4 LG $6.50
2-PAUL MCCARTNEY'S VEGAN ENCHILADAS $7.00
3-LENTIL, RICE & SPINACH PILAF gf $6.50
4-MEDITERRANEAN SPAGHETTI WITH FIDDLEHEADS $6.50
5-CURRIED WILD RICE & SWEET POTATO RISOTTO gf $7.00
6-LOW-POINT ROASTED VEGETABLE LASAGNA $6.50

MEAT ENTRIES

7-ROAST CHICKEN DINNER WITH POTATOES & GRAVY gf $7.00
8-BEEF SATAY & PEANUT SAUCE WITH RICE OR SPUDS gf $7.00
9- CHICKEN KORMA WITH BROWN BASMATI RICE gf $7.00
10-MEDITERRANEAN SPAGHETTI WITH FIDDLEHEADS & CHICKEN $7.00
11-CHICKEN & SAUSAGE PAELLA gf $7.00
12-SPAGHETTI & MEATBALLS $7.00

gf- gluten-free
WW weight watcher's points
For more information, call
Karin Laronde 566-2796 or 393-3140
NEW EMAIL ADDRESS... order@karinlaronde.com

--
Karin Laronde
9 Passmore St.
Charlottetown, PE
C1A 2B8
P: 902-566-2796
C: 902-393-3140
http://karinlaronde.com

Market News!

Hi There,
I'm heading out tomorrow for New York City. Just to let you know that someone will be at the market on the Saturdays.
This Saturday we have our meals and one of your favorite soups the "African Chickpea & Peanut Stew".
Next week the soup will be vegan and gluten-free "Leek & Potato Soup" and we will also have a wide selection of
frozen meals for $4 each or 6 for $20. Come early for the best selection.
I'll have a new menu for you on Monday the 25th for Tuesday delivery.

Enjoy this great weather......Karin

Menu for May 12

Happy Mother's Day to all you moms. I hope you got the pampering that you deserve.
Here is a bit of a head's up about next week. I'm heading out on a road trip on Friday. I won't be around at all next week. But on Monday May 25th, I'll be back in the kitchen, feeling inspired and keen to cook up some more good food for you.
We will be at the Farmer's Market on the Saturdays.

This is a nice salad...for the QUINOA & SWEET POTATO SALAD we sauteed the sweet potatoes with some onions and garlic and added it to the quinoa with some peppers, cilantro and a dressing of lemon juice and maple syrup. This salad is gluten-free & dairy-free

Someone was asking me when I was going to make the SPICY THAI NOODLES WITH TOFU & PEANUT SAUCE again, so here it is. We use rice noodles to keep it gluten-free and add it to stir-fried veggies and our spicy peanut sauce and finish it off with marinated tofu.

Here is a nice meal with lots of spice and flavor...the CURRIED CHICKPEAS are cooked in a SAUCE of tomatoes, curry, spices and lots of CILANTRO. This is served on some BROWN BASMATI RICE.

The LIGURIAN BREAD & ROASTED GARLIC PENNE is whole wheat penne in a sauce made from bread, olive oil, red wine vinegar and roasted garlic. For the vegetarians we added some NUTS & SEEDS or you could have this with GRILLED CHICKEN.

Our SESAME TOFU LOAF is mashed tofu, with vegetables, crushed corn chips, tahini & seasonings. We are always very pleased with this one. You can enjoy this with either ROASTED POTATOES or RICE.

MOROCCAN SPINACH & RICE PIE is a layer of brown rice mixed with some cheeses and lemon, then a layer of sauteed spinach and onions with Mozzarella, then some spiced tomato sauce, more spinach and topped with more Mozzarella. This meal is gluten-free.

For the CHICKEN WITH 40 CLOVES OF GARLIC, we cook the garlic for a long time to make it sweet and mild and added the chicken breast & thighs with some stock and a bit of white wine. It is served with ROASTED POTATOES and veggies.

Do you remember the SPINACH & SUNDRIED TOMATO STUFFED STEAK? We marinated the beef and stuffed it with the spinach, sun-dried tomatoes and some Parmesan and then grilled it. It is served with OVEN ROASTED POTATOES or BROWN RICE.

It seems like a while since we've offered anything Caribbean so how about the CARIBBEAN PINEAPPLE CHICKEN & SWEET POTATOES this week? We served this on a bed of brown rice and black beans.

The GROUND BEEF CHOP SUEY is the beef cooked with celery, sprouts and mushrooms in an Asian sauce served on BROWN RICE or RICE NOODLES.

Have a wonderful and safe long week-end......Karin

May 12th, 2008
VEGAN & VEGETARIAN
1-QUINOA & SWEET POTATO SALAD gf SM. $4 LG $6.50
2-SPICY THAI NOODLES WITH TOFU & PEANUT SAUCE gf $7.00
3-CURRIED CHICKPEAS WITH BROWN BASMATI RICE gf $6.50
4-LIGURIAN BREAD & ROASTED GARLIC PENNE $6.50
5-SESAME TOFU LOAF WITH ROASTED POTATOES OR RICE gf $7.00
6-MOROCCAN SPINACH & RICE PIE gf $6.50

MEAT ENTRIES

7- CHICKEN WITH 40 CLOVES OF GARLIC gf $7.00
8-SPINACH & SUNDRIED TOMATO STUFFED STEAK WITH POTATOES gf $7.00
9- CARIBBEAN PINEAPPLE CHICKEN & SWEET POTATOES gf $7.00
10-LIGURIAN BREAD & ROASTED GARLIC PENNE WITH CHICKEN $7.00
11-GROUND BEEF CHOP SUEY WITH BROWN RICE OR RICE NOODLES gf $7.00
12-MEAT & CHEESE LASAGNA $7.00

gf- gluten-free
WW weight watcher's points
For more information, call
Karin Laronde 566-2796 or 393-3140
NEW EMAIL ADDRESS... order@karinlaronde.com

--
Karin Laronde
9 Passmore St.
Charlottetown, PE
C1A 2B8
P: 902-566-2796
C: 902-393-3140
http://karinlaronde.com

Menu for May 5th

Hello There!
Happy May. Things are looking pretty good out there.
We are hoping for an easier day in the kitchen this week. With the power outage last Monday we ended up cooking your meals on 2 camp stoves and a barbecue which was on the balcony upstairs. I had a very good work-out that day.
And today here in the kitchen, things are smelling good. Read all about it.....

You will be happy to see that we have the GREEK PASTA SALAD on the menu again. This is fusilli pasta, peppers, red onion, cucumber, kalamata olives and Feta Cheese tossed with our dressing. You may also have this with GRILLED CHICKEN.

We got some great reviews for the TOFU PROVENCAL the last time week had it on the menu. this is tofu cooked in a tomato sauce seasoned with herbs de provence with some zucchini and onions. It is offered with RICE or NEW POTATOES.

The ZESTY BEANS, RICE & LENTILS is black beans, organic brown rice and green lentils all cooked together with vegetables and Mexican type seasonings. It has a bit of spice to it and it is garnished with some zesty salsa.

We marinated the tofu for the TOFU & VEGETABLE FAJITAS overnight in some Mexican seasonings then sauteed it with some veggies and put it in a tortilla. You get 2 of these per order.

Our VILLAGE PEPPERCORN NOODLES WITH SPINACH is linguine, spinach and mushrooms in a creamy peppercorn sauce. You can also have this with pieces of CHICKEN.

For the GRILLED ROSEMARY CHICKEN, we marinated the chicken breast in a fresh rosemary marinade before we put it on the grill. We are serving it with vegetables and MASHED POTATOES.

My friend Beti gave me this recipe for CROATION BEEF GOULASH and I have prepared it several times. This is sirloin tip beef, onions, tomatoes, peppers and seasoning slow cooked and served on either EGG NOODLES or MASHED POTATOES.

Here is favorite of many....the MANGO COCONUT CURRIED CHICKEN. It is chicken breast pieces cooked with a yummy sauce of fresh mango, coconut milk and a bit of curry. This dish isn't too spicy. It is served with JASMINE RICE or RICE NOODLES.

Here's some more comfort food....MEATLOAF MUFFINS WITH WHIPPED POTATOES & VEGETABLES. This is little meatloaves baked in muffin cups served with whipped potatoes and vegetables.

UP-SIDE DOWN SAUSAGE PIE is Italian sausage, tomato sauce, vegetables & Mozzarella cheese topped with a batter & Parmesan and baked.

Have an awesome week......Karin

May 5th, 2008
VEGAN & VEGETARIAN
1-GREEK PASTA SALAD SM. $4 LG $6.50
2-TOFU PROVENCALWITH RICE OR MASHED POTATOES gf $7.00
3-ZESTY BEANS, RICE & LENTILS gf $6.50
4-VILLAGE PEPPERCORN NOODLES WITH SPINACH $6.50
5-TOFU & VEGETABLE FAJITAS $7.00
6-GLUTEN-FREE CHEESE & SPINACH LASAGNA gf $6.50

MEAT ENTRIES

7- GRILLED ROSEMARY CHICKEN WITH MASHED POTATOES gf $7.00
8-CROATION BEEF GOULASH WITH EGG NOODLES OR POTATOES gf $7.00
9- MANGO COCONUT CURRIED CHICKEN WITH RICE OR NOODLES gf $7.00
10-VILLAGE PEPPERCORN NOODLES WITH SPINACH & CHICKEN $7.00
11-GREEK PASTA SALAD WITH GRILLED CHICKEN $7.00
12-MEATLOAF MUFFINS WITH WHIPPED POTATOES gf $7.00
13-UP-SIDE DOWN SAUSAGE PIE $7.00

gf- gluten-free
WW weight watcher's points
For more information, call
Karin Laronde 566-2796 or 393-3140
NEW EMAIL ADDRESS... order@karinlaronde.com

--
Karin Laronde
9 Passmore St.
Charlottetown, PE
C1A 2B8
P: 902-566-2796
C: 902-393-3140
http://karinlaronde.com

Menu for April 28

Greetings from the Eat Well Kitchen,
We hope you had a terrific week-end. I'm so happy it is starting to feel like spring. I managed to get out for a run.

I have been wanting to cook some plantain for you. The plantain is a very large, firm variety of the banana family. It is also referred to as a "cooking banana" and is extremely popular in Latin American countries. It has a mild, almost squashlike flavor and is used very much as a potato would be here in Canada. We are going to offer it to you in CARIBBEAN PEAS AND RICE WITH FRIED PLANTAIN. The peas and rice is actually red beans (aduki) and brown rice cooked with some Caribbean spices and coconut milk.

Our PASTA WITH ALMOND-GARLIC SAUCE is new. We use cavatappi aka scooby-doo pasta and toss it with some herbs and a sauce of pureed roasted almonds, garlic, water, wine & lemon juice. You may also have this with GRILLED CHICKEN.

MY PAD THAI is marinated tofu and flat rice noodles tossed with bean sprouts and vegetables with a zesty Thai sauce with lime, ginger & soy as the dominating flavors.

Here is a good healthy vegetarian meal that is delicious yet low-cal. The HARVEST STEW is lots of vegetables in a tasty sauce topped with light HERB DUMPLINGS.

We will be sure to make plenty orders of FETA & SPINACH STUFFED CHICKEN since it is so popular. We are serving it with some ROASTED POTATOES and Squash.

The BEEF POT PIE is beef strips cooked with fresh vegetables and herbs and topped with some buttery puff pastry. If you are looking for gluten& dairy free, we leave the pastry off some.

Here is a new meal to try... for the CHIPOTLE ROASTED CHICKEN we rubbed the chicken with a mix of chipolte peppers, paprika, oregano and cumin and baked it with some POTATOES or BROWN RICE & SWEET POTATOES.

LEBANESE BAKED KIBBEE is lean ground beef mixed with cooked millet, toasted almonds, onions and seasonings and pressed into a pan and baked. It comes with RICE & LENTIL PILAF.


Take care......Karin

April 28th, 2008
VEGAN & VEGETARIAN
1-MARINATED VEGETABLE & CHICKPEA SALAD gf SM. $4 LG $6.50
2-MY PAD THAI gf $7.00
3-CARIBBEAN PEAS AND RICE WITH FRIED PLANTAIN gf $6.50
4-PASTA WITH ALMOND-GARLIC SAUCE $6.50
5-HARVEST STEW WITH HERB DUMPLINGS gf $7.00
6-TEX-MEX TORTILLA PIE gf $6.50

MEAT ENTRIES

7- FETA & SPINACH STUFFED CHICKEN gf $7.00
8-BEEF POT PIE OR GLUTEN-FREE BEEF STEW (gf) $7.00
9- CHIPOTLE ROASTED CHICKEN WITH POTATOES OR RICE gf $7.00
10-PASTA WITH ALMOND-GARLIC SAUCE & GRILLED CHICKEN $7.00
11-LEBANESE BAKED KIBBEE WITH RICE & LENTIL PILAF gf $7.00
12-SCOOBY-DOO PASTA WITH MEAT SAUCE & CHEESES $7.00

gf- gluten-free
WW weight watcher's points
For more information, call
Karin Laronde 566-2796 or 393-3140
NEW EMAIL ADDRESS... order@karinlaronde.com

--
Karin Laronde
9 Passmore St.
Charlottetown, PE
C1A 2B8
P: 902-566-2796
C: 902-393-3140
http://karinlaronde.com

Menu for Tuesday, April. 21st

Hi There,
I'm sorry I have been AWOL for awhile.
I'm back now and keen to do some cooking.
Here is what on the stove this week....

The CURRIED RICE & CHICKPEA SALAD WITH APPLES is always very popular. This is organic brown rice, chickpeas, bell peppers & apples tossed with some mild curry, soy yogurt, lemon juice & olive oil.

We use whole wheat tortillas for the MUSHROOM & BLACK BEAN BURRITOS which also have some onions, peppers and carrots. It is garnished with some salsa.

You get two sauces on the PICASSO PENNE. One side is a zesty tomato sauce and on the other side you have a creamy garlic sauce. With some veggies thrown in you're all set unless you'd also like some GRILLED CHICKEN.

I believe we have made you the TOFU & POTATO FRITTATA before. It is potatoes, red peppers, onions, fresh tomatoes & herbs but instead of eggs, we used a blended tofu & soymilk mix.

We are using rice noodles for the ROASTED VEGETABLE LASAGNA for those of you who wish GLUTEN-FREE. It still has all the great flavor!

Here is a new dish you might like...the TUSCAN BAKED CHICKEN is chicken breast pieces slow-baked with some white wine, sun-dried tomatoes, balsamic vinegar and herbs. You may have this served with PARMESAN ORZO or RICE.

The SWISS STEAK is sirloin tip beef slow cooked with tomatoes, onions & herbs it is served with veggies and MASHED POTATOES.

Here is another tasty and aromatic choice for you...the CHICKEN MARRAKESH is breast & thigh pieces baked with onions, baby carrots, coconut milk and great Moroccan seasonings. You could enjoy this with either ISRAELI COUSCOUS or RICE.

We also have SAVOURY SHEPHERD'S PIE for the meat eaters. The base of this is ground beef with gravy, then a layer of peas, corn and carrots and it's topped with mashed potatoes.

Take care......Karin

April 21st, 2008
VEGAN & VEGETARIAN
1-CURRIED RICE SALAD WITH CHICKPEAS & APPLES gf SM. $4 LG $6.50
2-ORANGE, GINGER & THYME TOFU & JASMINE RICE. gf $7.00
3-MUSHROOM & BLACK BEAN BURRITOS $6.50
4-PICASSO PENNE $6.50
5-TOFU & POTATO FRITTATA gf $7.00
6- GLUTEN-FREE ROASTED VEGETABLE LASAGNA $6.50

MEAT ENTRIES

7- TUSCAN BAKED CHICKEN WITH ORZO OR RICE gf $7.00
8-SWISS STEAK & MASHED POTATOES gf $7.00
9-CHICKEN MARRAKESH WITH ISRAELI COUSCOUS OR RICE (gf) $7.00
10- PICASSO PENNE WITH GRILLED CHICKEN $7.00
11-SAVOURY SHEPHERD'S PIE gf $7.00
12-ITALIAN SAUSAGE LASAGNA $7.00


gf- gluten-free
WW weight watcher's points
For more information, call
Karin Laronde 566-2796 or 393-3140
NEW EMAIL ADDRESS... order@karinlaronde.com

--
Karin Laronde
9 Passmore St.
Charlottetown, PE
C1A 2B8
P: 902-566-2796
C: 902-393-3140
http://karinlaronde.com

Menu for Tuesday, March 24

Hello There,
Welcome back to a new week. I hope you March breakers had a good week too. As I mentioned last week, Mike & I are heading south for a wonderful week of relaxation. We leave Tuesday morning and Margaret will be doing the deliveries for me on Tuesday so get your orders in early. If you need to get in touch with Margaret, her cell number is 940.3873
Elliot & Sue will be at the market this Saturday and there won't be any meal deliveries next week at all.

Our MEDITERRANEAN POTATO SALAD is a favorite. We are using red organic potatoes with fresh dill, peppers, red onion and our Olive oil-Red wine vinegar dressing.

The SPICY GARLIC NOODLES WITH TOFU is thick rice noodles, marinated tofu and
vegetables in a spicy chili garlic sauce. You might have to lick the bowl for this one.

The VEGAN TAMALE PIE is a mix of beans with vegetables and spices topped with polenta. This tasty and hearty meal is gluten-free and vegan.

Our MEDITERRANEAN PENNE is pasta tossed with spinach, olive oil, tomatoes, roasted red peppers, Feta Cheese and kalamata olives. You may also have this with GRILLED CHICKEN.

Would you like to get some more tofu in your diet? The TOFU NUT LOAF may be a nice way to try some. This is mashed tofu with vegetables, almonds, sunflower seeds, some wild and brown rice and lots of herbs. We top it with some yummy MUSHROOM GRAVY.

The VEGETABLE & CHEESE PIE is kind of like quiche. It is broccoli, cauliflower & peppers with fresh dill & cheese and a batter-type crust.

GREMOLATA STUFFED CHICKEN is baked chicken breasts stuffed with minced parsley with lemon and garlic served with a TOMATO RELISH and ROASTED POTATOES or RICE.

The BEEF MADRAS is slow-cooked beef with tomatoes, peppers, onion and curry paste. We are serving this with POTATOES or BROWN RICE

We have some nice oranges this week, so I thought I'd make you the ORANGE & JALAPENO CHICKEN. It is a nice dish with great fresh flavors and a little bit of excitement from the jalapeno peppers. Would you prefer this on RICE or NOODLES?

Looking for a hearty healthy meal? Try our BEEF & VEGETABLE CHILI. This is a mixture of beans slow cooked with lots of vegetables, lean ground beef and South-west seasonings.

This SAUSAGE, FENNEL & WILD RICE that I used to make several years ago when I was just starting up was very popular. This is both brown and wild rice with fresh fennel, leeks and our yummy Italian sausage. I think you will enjoy this one.

The BEEF & VEGETABLE QUESADILLAS is seasoned ground beef cooked with vegetables, put in flour tortillas with some cheddar cheese and baked.

Karin

March 24th, 2008
VEGAN & VEGETARIAN
1-MEDITERRANEAN POTATO SALAD gf SM. $4 LG $6.50
2-SPICY GARLIC NOODLES WITH TOFU gf $7.00
3-VEGAN TAMALE PIE gf $6.50
4-MEDITERRANEAN PENNE $6.50
5-TOFU NUT LOAF WITH MUSHROOM GRAVY gf $7.00
6-VEGETABLE & CHEESE PIE $6.50

MEAT ENTRIES

7- GREMOLATA STUFFED CHICKEN WITH TOMATO RELISH gf $7.00
8-BEEF MADRAS WITH POTATOES OR BROWN RICE gf $7.00
9-ORANGE & JALAPENO CHICKEN WITH RICE OR NOODLES gf $7.00
10- MEDITERRANEAN PENNE WITH GRILLED CHICKEN $7.00
11-BEEF & VEGETABLE CHILI $7.00
12- SAUSAGE, FENNEL & WILD RICE gf $7.00


gf- gluten-free
WW weight watcher's points
For more information, call
Karin Laronde 566-2796 or 393-3140
NEW EMAIL ADDRESS... order@karinlaronde.com

--
Karin Laronde
9 Passmore St.
Charlottetown, PE
C1A 2B8
P: 902-566-2796
C: 902-393-3140
http://karinlaronde.com

Menu for Tuesday, March 10

Happy March Break to those who are enjoying it or
Top of the Marning to ya!
Happy St. Patty's! We thought we would put a bit of Irish in this week's menu. Read all about it!

The IRISH CORN & RED CABBAGE SALAD is a good way to start the week. This is corn, red cabbage & celery with an olive oil/red wine vinegar dressing. It's pretty and tasty too!

I'm a fan of the INDONESIAN TOFU, VEGETABLE & RICE STIR-FRY. It is marinated tofu stir-fried with peppers, onions and carrots and organic brown rice with a zesty peanut sauce.

Our LENTIL DAHL. is far from Irish but with the spinach & cilantro, it is green. We use a mix of green, brown and red lentils with veggies, coconut milk and yummy Garam Masala spices. We serve it with BROWN BASMATI RICE.

This week's pasta is FETTUCCINE WITH SUN-DRIED TOMATO & BASIL PESTO. We want to make this vegan so there is no cheese in the pesto but if you don't want vegan you can always have it with GRILLED CHICKEN.

Are you up for Risotto this week? The GREEN is from the fresh spinach and herbs. We have added some toasted almonds for protein and you have a choice of having this with or without fresh grated Asiago Cheese. If you don't ask for it, the default with be without.

The BALSAMIC CHICKEN WITH BOSC PEARS is sauteed chicken breasts and bosc pears simmered in a tasty balsamic vinegar sauce. We are serving this on a nice bed of JASMINE RICE or COLCANNON which is an Irish potato mixture of potatoes, milk, butter, leeks, savoy cabbbage & green onions. It is delicious!

Our IRISH BEEF STEW is slow-cooked beef, vegetables including tomatoes, and seasonings and it is topped with whipped potatoes.

CHICKEN BIRYANI is an elaborate dish form the north of India. It is basically chicken in a Indian spiced yogurt sauce served on SAFFRON RICE.

SASSY SAUSAGE is Italian sausage, some pesto, our tomato sauce and Rotini pasta, all mixed together. This meal is dairy-free.

I'll just give you heads up on next week. On Tuesday (the 24th), Mike and I are heading south to chill on the beach in Cuba. We will be cooking on Monday and Margaret will deliver on Tuesday morning so please get your orders in on Monday. Susan & Elliot will be at the Market on Saturday but we won't be back in the kitchen until late the following week for Saturday April 4th's market. Then everything should be back to normal on April 6th for April 7th delivery.
I hope that doesn't sound too confusing.

Until next week......Karin

March 17th, 2008
VEGAN & VEGETARIAN
1-IRISH CORN & RED CABBAGE SALAD gf SM. $4 LG $6.50
2-INDONESIAN TOFU, VEGETABLE & RICE STIR-FRY gf $7.00
3-LENTIL DAHL WITH BROWN BASMATI RICE. gf $6.50
4-FETTUCCINE WITH SUN-DRIED TOMATO & BASIL PESTO $6.50
5-GREEN RISOTTO TOASTED ALMONDS gf $6.50
6-LOW-POINT ROASTED VEGETABLE LASAGNA $6.50

MEAT ENTRIES

7-BALSAMIC CHICKEN & BOSC PEARS WITH COLCANNON OR RICE gf $7.00
8-IRISH BEEF STEW gf $7.00
9- CHICKEN BIRYANI WITH SAFFRON RICE gf $7.00
10- FETTUCCINE WITH TOMATO & BASIL PESTO & GRILLED CHICKEN $7.00
11-SASSY SAUSAGE $7.00
12-SCOOBY-DOO PASTA WITH MEAT SAUCE & CHEESES $7.00


gf- gluten-free
WW weight watcher's points
For more information, call
Karin Laronde 566-2796 or 393-3140
NEW EMAIL ADDRESS... order@karinlaronde.com

--
Karin Laronde
9 Passmore St.
Charlottetown, PE
C1A 2B8
P: 902-566-2796
C: 902-393-3140
http://karinlaronde.com

Menu for March 10

Hello There,
Did you miss that extra hour? I sure did, but it will be nice to have extra light in the evening.
Here is our menu for this week......

Our ORGANIC QUINOA TABOULI SALAD uses red quinoa (a high protein, gluten-free grain) instead of bulgar, with tomatoes, cucumbers, red onion, parsley and a lemon-olive oil dressing.

We have the ever-popular calcium rich TAHINI TOFU for you this week. The marinated tofu is dipped in tahini (sesame seed paste) sauce and rolled in sesame seeds. Then we lightly pan fry them and serve them with SPICY BROCCOLI and your choice of BROWN RICE or RICE NOODLES.

The VEGETARIAN MOUSSAKA is a great way to enjoy this Greek classic. This is a layered meal with pototoes, baked eggplant, we use a filling of ground chickpeas, tomatoes and spices, and it is topped with a white sauce. This meal is gluten-free

Our pasta dish this week is WHOLE WHEAT SPAGHETTI WITH CARAMELIZED ONIONS & ARTICHOKES. You will also find some sun-dried tomatoes, roasted garlic & olive oil, some toasted nuts for the vegetarian version or with GRILLED CHICKEN.

I have been asked to make the SWEET POTATO CAKES again and I can certainly understand why. These cakes are made with sweet potatoes, millet, veggies and seasonings and baked in the oven. They are gluten-free.

Isobel had some nice fresh herbs at the Farmer's Market this week, so how about HERB ROASTED CHICKEN? This is breast pieces marinated with fresh herbs, olive oil some white wine vineger roasted with POTATOES & ROOT VEGETABLES.

We have lots of peppers and lots of pepper so with it we'll give you...PEPPERY PEPPER STEAK. This also has some onions and served with SCALLOPED POTATOES OR RICE. The potatoes are gluten-free but not dairy free.

I know how much you enjoy the MOROCCAN meals we make so how about the SPICED CHICKEN. The main spices used in Morocco are cumin, coriander, cinnamon and sometimes nutmeg. We are adding a bit of orange juice to this meal and you may have it with RICE or ISRAELI COUCOUS.

Our GREEK-STYLE SHEPHERD'S PIE is a bit different than the norm. This is seasoned lean ground beef topped with layers of sliced tomatoes, spinach, Feta and Mozzarella cheeses and potatoes mashed with olive oil and lemon juice. A nice twist from the traditional.

Don't forget that you can pick up our meals every day at Timothy's World Coffee at their new location, 54 University Ave.

Take care......Karin

March 10th, 2008
VEGAN & VEGETARIAN
1-ORGANIC QUINOA TABOULI SALAD gf SM. $4 LG $6.50
2-TAHINI TOFU WITH BROWN RICE OR RICE NOODLES gf $7.00
3-VEGETARIAN MOUSSAKA gf $6.50
4-WHOLE WHEAT SPAGHETTI WITH ONIONS & ARTICHOKES $6.50
5-SWEET POTATO CAKES gf $6.50
6-CHEESE & SPINACH LASAGNA $6.50

MEAT ENTRIES

7-HERB ROASTED CHICKEN WITH POTATOES & VEGETABLES gf $7.00
8-PEPPERY PEPPER STEAK WITH SCALLOPED POTATOES OR RICE gf $7.00
9-MOROCCAN SPICED CHICKEN WITH RICE (gf) OR ISRAELI COUCOUS $7.00
10- SPAGHETTI WITH ONIONS, ARTICHOKES & CHICKEN $7.00
11-GREEK-STYLE SHEPHERD'S PIE gf $7.00
12-ITALIAN SAUSAGE LASAGNA $7.00


gf- gluten-free
WW weight watcher's points
For more information, call
Karin Laronde 566-2796 or 393-3140
NEW EMAIL ADDRESS... order@karinlaronde.com

--
Karin Laronde
9 Passmore St.
Charlottetown, PE
C1A 2B8
P: 902-566-2796
C: 902-393-3140
http://karinlaronde.com

Menu for Tuesday March 3

Hello There,
Welcome to March and hope for spring.
I'm sorry we weren't available last week, but we're back to the kitchen this week with some tasty items to tempt you with.
I have a bit of bad news to tell you. Recently I was audited by the Canada Revenue Agency and last week I received a letter telling me that I have to charge taxes on the meals that I deliver to you. I have been resisting putting my prices up for a long time but now I have to comply with the rules, so all the meals will now be .50 more. I'm very sorry I really didn't want to do this.
Below are the meal choices this week.

We've been wanting to make you the ROASTED CORN, PEPPERS & JICAMA SALAD for a long time but couldn't locate any Jicama, but I found some this week. This salad also has some red onion and a dressing of red wine vinegar, olive oil and garlic.

The POTATO TOPPED LENTIL BAKE is a tasty item. The lentils have tomatoes, vegetables and great seasonings added to them and the Mashed potatoes on topped are seasoned with pecans, herbs and olive oil.

The cheeses in the BAKED PENNE WITH 3 CHEESE SAUCE AND BROCCOLI are Cheddar, Parmesan and Cream cheese. This dish is also available with CHICKEN.

The THAI CURRIED COCONUT TOFU has mushrooms, fresh spinach coconut milk & zesty curry and we serve it on BROWN RICE.

I've had a hankering for PAUL MCCARTNEY'S VEGAN ENCHILADAS. It is one of my favorite tofu meals and even those who aren't too crazy about tofu love this one. It is seasoned broken-up tofu, vegetables and spinach with a zesty Mexican sauce rolled up in flour tortillas and baked. We top it with some tofu sour cream. So this dish is completely vegan.

We had a request for our CHICKEN SHEPHERD'S PIE. This is chicken and vegetables cooked in a savoury gravy and topped with whipped potatoes and baked.

HACHEE (DUTCH BEEF STEW) is what I grew up on . It was one of the family favorites. This is a beef and onion stew seasoned with cloves and vinegar served on new potatoes, peas and carrots.

We've made Tofu KOHLAPURI several times but this time we are making it with CHICKEN. This is a dish from southern India with a tomato-based curry and chilies. It is served on ORGANIC BROWN RICE.

We haven't offered you the SPANISH STYLE BEEF & RICE before. This is lean ground beef, brown rice, peppers, tomatoes, onions and yummy Spanish seasonings. This meal is both gluten-free & dairy-free.

The BEEF TORTILLA BAKE is a layered pie using ground beef, beans, vegetables, cheddar cheese and salsa. We garnish it with no-fat sour cream.

Enjoy the week......Karin

March 3rd, 2008
VEGAN & VEGETARIAN
1-ROASTED CORN, PEPPERS & JICAMA SALAD gf SM. $4 LG $6.50
2-THAI CURRIED COCONUT TOFU WITH BROWN RICE gf $7.00
3-POTATO TOPPED LENTIL BAKE gf $6.50
4-BAKED PENNE WITH 3 CHEESE SAUCE AND BROCCOLI $6.50
5-PAUL MCCARTNEY'S VEGAN ENCHILADAS $7.00
6-LOW-POINT ROASTED VEGETABLE LASAGNA $6.50

MEAT ENTREES

7-CHICKEN SHEPHERD'S PIE. gf $7.00
8- HACHEE (DUTCH BEEF STEW) gf $7.00
9-CHICKEN KOHLAPURI ON ORGANIC BROWN RICE gf $7.00
10-BAKED PENNE WITH 3 CHEESE SAUCE & CHICKEN $7.00
11-SPANISH STYLE BEEF & RICE gf $7.00
12-BEEF TORTILLA BAKE $7.00


gf- gluten-free
WW weight watcher's points
For more information, call
Karin Laronde 566-2796 or 393-3140
NEW EMAIL ADDRESS... order@karinlaronde.com

--
Karin Laronde
9 Passmore St.
Charlottetown, PE
C1A 2B8
P: 902-566-2796
C: 902-393-3140
http://karinlaronde.com

no deliveries this week

Hi There,
The kitchen is closed this week. We'll be in touch next week.
Karin

Menu for Tuesday, February 17

Hello!
Did you enjoy the week-end. I'm happy that it was great weather for the Jack Frost Festival. I hope you all had a Happy Valentines Day also.
We have some tasty treats cooking up in the kitchen this week, check it out below....

Try out WHEATBERRY SALAD. Wheatberries are whole, unprocessed kernels of wheat. We cook the wheatberries and add some crunchy vegetables with an very tasty orange-balsamic dressing.

I know how much you love the BAKED FALAFELS IN WRAPS so here it is again. We use chickpeas with lots of great spices for our falafels. We top it with a yummy tahini sauce and garnish it with a mix of tomatoes, onions & parsley.

I love the seasonings in the ETHIOPIAN SPICED TOFU. This is tomato based with marinated peppers, zucchini and great spices and it is served BASMATI RICE

Our pasta this week is one of my favorites....ANGEL HAIR PASTA WITH TAPANADE. Our tapanade has black olives, capers, sun-dried tomatoes, and parsley. For the vegetarians we add some nuts and seeds for protein or if you wish, you can have GRILLED CHICKEN.

The QUINOA WITH LEMON, ALMONDS & SUN-DRIED TOMATOES is a new dish for us but it sounds great. This is lovely red quinoa which is one of my favorite grains. This meal also has red onions, sun-dried tomatoes, fresh lemon juice & zest and some toasted almonds.

If you like vegetables and cheese and are looking for something low-carb and low-cal, KENS "FULL OF CHEESE" VEGGIE SQUARES is the meal for you. This is an assortment of vegetables sauteed with a bit of tomato sauce, pressed into a pan, covered with lots of cheese and baked.

Lori & I were talking about CHICKEN, BROCCOLI & MUSHROOM CREPES the other day. It has been a very long time since we offered those to you so here they are this week. These are whole wheat crepes filled with the chicken, mushrooms and broccoli in a tasty & creamy yet low-fat sauce.

POT ROAST WITH POTATOES, VEGETABLES & GRAVY is our comfort food of the week. We are slow cooking the roast with potatoes and vegetables and serving it with a yummy gravy.

The CHICKEN MOLE is such a great meal with exciting flavors and it has one of my favorite ingredients....chocolate! This is chicken cooked in an amazing sauce of onions, tomatoes, peppers, chocolate, sesame seeds and spices. The chipolte peppes give this meal a nice bite and it's all served with BROWN RICE & PLANTAINS.

Our SASSY MEATLOAF has a bit of Tex-Mex flair this week. We added some salsa and seasonings and some corn. This comes with ROASTED POTATOES or BROWN RICE..
Karin

February 17th, 2008
VEGAN & VEGETARIAN
1-ROASTED CORN, PEPPERS & JICAMA SALAD gf SM. $3.50 LG $6.00
2-ETHIOPIAN SPICED TOFU WITH BROWN BASMATI RICE gf $6.50
3-BAKED FALAFELS IN WRAPS $6.00
4-ANGEL HAIR PASTA WITH TAPANADE WITH NUTS & SEEDS $6.00
5-QUINOA WITH LEMON, ALMONDS & SUN-DRIED TOMATOES gf $6.00
6-KENS "FULL OF CHEESE" VEGGIE SQUARES gf $6.00

MEAT ENTREES

7-CHICKEN, BROCCOLI & MUSHROOM CREPES OR WITH RICE (gf) $6.50
8- POT ROAST WITH POTATOES, VEGETABLES & GRAVY gf $6.50
9-CHICKEN MOLE WITH BROWN RICE & PLANTAINS gf $6.50
10-ANGEL HAIR PASTA WITH TAPANADE WITH GRILLED CHICKEN $6.50
11-SASSY MEATLOAF WITH ROASTED POTATOES OR BROWN RICE. gf $6.50
12-MEAT & CHEESE LASAGNA $6.50


gf- gluten-free
WW weight watcher's points
For more information, call
Karin Laronde 566-2796 or 393-3140
NEW EMAIL ADDRESS... order@karinlaronde.com

--
Karin Laronde
9 Passmore St.
Charlottetown, PE
C1A 2B8
P: 902-566-2796
C: 902-393-3140
http://karinlaronde.com

Menu for Thursday, Feb. 12

I hope you all had a good week-end. Some of us were lucky enough to get an extra day to celebrate "Island Day".
Here is what we have cooking for you this week.

The CHICKPEA AND ARTICHOKE SALAD is one of my favorites. It is chickpeas and marinated artichokes with sauteed onions, sun-dried tomatoes and a lemon-olive oil dressing.

It has been a very long time since we have made you the THAI VEGETABLE POT PIE or the THAI CHICKEN POT PIE . This pie has a brown rice crust, then the filling is peppers, onions, shredded carrots, coconut milk, lime, and curry. For the vegetarian version we add tofu, or you get the chicken. Then it is topped with a mix of mashed sweet potatoes and regular potatoes. There is a bit a heat in the chicken version and more heat in the tofu version.

The ZESTY BEANS, RICE & LENTILS is black beans, organic brown rice and green lentils cooked with onions, tomatoes and corn and garnished with yummy salsa.

The VILLAGE PEPPERCORN SPINACH AND NOODLES is linguine in a cream cheese sauce with green peppercorns. It also has mushrooms and spinach and if you wish....CHICKEN.

Here is a good healthy vegetarian meal that is delicious yet low-cal. The HARVEST STEW is lots of vegetables in a tasty sauce topped with light HERB DUMPLINGS.

We're using Rice Lasagna Noodles for the ever popular GLUTEN-FREE LOW-POINT ROASTED VEGETABLE LASAGNA this week.

How about some SPINACH & FETA STUFFED CHICKEN this week? This week we are serving it with ROASTED POTATOES.

The GINGER BEEF & BROCCOLI is sirloin tip strips, onions & broccoli in a slightly sweet Asian ginger sauce served with your choice of ORGANIC BROWN RICE or NOODLES.

The SWEET & SOUR PINEAPPLE MEAT BALLS are made with lean ground beef, egg and seasonings. They are in a yummy pineapple sauce with onions and peppers. This is served with ORGANIC BROWN RICE.

CHICKEN & SAUSAGE PAELLA is a yummy Spanish dish. Traditionally it has seafood and sausage but we're doing it a bit different. This meal is rice based with tomatoes and vegetables and saffron is one of the seasonings. I think you will really like this meal.

Karin

February 12th, 2008
VEGAN & VEGETARIAN
1-CHICKPEA AND ARTICHOKE SALAD gf SM. $3.50 LG $6.00
2- THAI VEGETABLE POT PIE gf $6.50
3-ZESTY BEANS, RICE & LENTILS gf $6.00
4-VILLAGE PEPPERCORN SPINACH AND NOODLES $6.00
5-HARVEST STEW WITH HERB DUMPLINGS. $6.00
6-GLUTEN-FREE LOW-POINT ROASTED VEGETABLE LASAGNA gf $6.00

MEAT ENTREES

7-SPINACH & FETA STUFFED CHICKEN WITH ROASTED POTATOES gf $6.50
8-GINGER BEEF & BROCCOLI WITH BROWN RICE OR NOODLES gf $6.50
9-THAI CHICKEN POT PIE gf $6.50
10-VILLAGE PEPPERCORN CHICKEN AND NOODLES $6.50
11-SWEET & SOUR PINEAPPLE MEATBALLS WITH RICE gf $6.50
12-CHICKEN & SAUSAGE PAELLA gf $6.50


gf- gluten-free
WW weight watcher's points
For more information, call
Karin Laronde 566-2796 or 393-3140
NEW EMAIL ADDRESS... order@karinlaronde.com

--
Karin Laronde
9 Passmore St.
Charlottetown, PE
C1A 2B8
P: 902-566-2796
C: 902-393-3140
http://karinlaronde.com