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