Megan Anne Glowacz
University of Illinois at Urbana-Champaign
dablueboxkid@yahoo.com
maglowa2
GREENER
40 Points
Your menu must include a main dish, side, dessert, and beverage and should include as many
FLOSN foods as possible:
Main Dish:
Ingredients
For the marinara:
2 cloves garlic, minced
2 tablespoons extra-virgin olive oil
4 large tomatoes, chopped
1 teaspoon sea salt
For the meatballs:
1 1/2 pounds ground beef
2 tablespoons tomato paste
1 1/4 cup shredded Pecorino Romano cheese
1 teaspoon dried Italian seasoning
1 teaspoon sea salt
Side:
Ingredients
1 cup cooked lentils (see recipe below)
1/4 cup cashew cream (see recipe below)
Juice of 1 lemon
1 clove garlic
1/4 teaspoon hot sauce (optional)
1/2 teaspoon Celtic sea salt
1/4 teaspoon freshly ground black pepper
1/4 cup shredded basil leaves
Instructions
Place garlic and olive oil in a large sauce pan over
medium heat. Cook until garlic begins to sizzle and is
fragrant. Add tomatoes and salt. Simmer sauce for 10
minutes.
Place beef, tomato paste, 1 cup cheese, seasoning, salt
and pepper in a large bowl. Using your hands, massage
the meat until ingredients are incorporated. Form meat
into golf-size balls and place on a large baking sheet.
When all of the meatballs have been formed, place the
meatballs into the simmering sauce. Cook for about 10
minutes, until meatballs are cooked through. Top with
basil and remaining cheese. Serve immediately.
1 tablespoon extra-virgin olive oil
Bell Pepper and Seed Crackers
Instructions
Place lentils, cashew cream, lemon juice, garlic, hot
sauce and salt in the bowl of a food processor or blender.
Blend until smooth. With the food processor running,
slowly add olive oil. Season to taste. Serve with seed
crackers.
Megan Anne Glowacz
University of Illinois at Urbana-Champaign
dablueboxkid@yahoo.com
maglowa2
GREENER
Beverage & Desert:
Ingredients
2 cups coconut milk
2 cups water
1/2 cup cooked and pureed pumpkin
1 teaspoon vanilla extract
1/4 teaspoon pumpkin pie spice
4 raw organic, pastured egg yolks (optional)
8 tablespoons maple syrup (substitute honey for GAPS)
1 cup ice cubes
Instructions
Place all ingredients in a blender and blend until smooth.
Serve immediately.
First, write down your own definition of sustainable food:
Sustainable Food:
Food that is healthy for consumers and animals, does not harm the environment, is humane for workers, respects animals,
provides a fair wage for the farmer, and supports and enhances rural communities
Then share three ways you will incorporate that definition into your ingredient choices for the menu:
-
I will buy organic-certified ingredients when I shop at the market (do this by checking labeling).
Buy items that are certified Fair Trade (this falls under the idea that the work/trade is humane/just for workers).
I won’t buy meat ingredients that include antibiotics or other additional hormones included.
Decide how many people you want to feed (hint: the more friends, the further your $ will go!:
-
I would like to commit to feeding a total of 7 people. I am the youngest of 5 children, so I would like to make my
meal for myself, my three brothers, my sister, and my parents. By doing so, my meal will allow for everyone to be
fed at a price of $4 per serving.
Get inspiration online, and start creating your meal plan. Check out the ‘Recipes’ section on the Whole Foods website!
Estimate food costs and try to keep them under $4 per person:
-
At my local grocery store, I can get raw meat for the meatballs for about $5 a pound, so I’m only going to get 2
pounds and make the meatballs smaller. This is also more sustainable because it cuts back on the amount of meat
everyone eats. Overall, each person (with all ingredients included) will cost $3.87 per person. I shopped at a
bunch of different places in order to make the cut of each person’s meal being under $4 each.