Joni Sare, cooking instructor

Menu ideas for pre-made meals

freezer goodies
freezer goodies

Here are menu ideas, a quick list, for those of you who would like to have pre-made meals in the fridge or in the freezer. All recipes can be adapted to specific diet plans, such as vegan, vegetarian, paleolithic.

  • Tossed steamed broccoli, bacon and roasted red potatoes, marinated with herbs, lemon and olive oil with a few raisins (can be eaten cold or heated)
  • Frittata: a baked veggie and egg dish, I make it with mostly veggies and some cheese, whipped eggs and gluten-free bread cubes
  • Chicken piccata: a white wine reduction sauce with capers, the chicken is lightly breaded with potato flour
  • Potato and cauliflower bake w/rosemary, sage and thyme (similar to potato gratin, but not as rich)
  • Roasted cauliflower w/toasted coriander and butter
  • Tunafish or salmon cakes w/sauteed leeks or shallots, dill, eggs, veggies
  • Veggies with Almond Curry sauce (I can use a very mild curry, not spicy)
  • Polenta lasagne w/tomatoes, spinach and cheese
  • Broccoli soup w/shredded chicken and sun dried tomatoes
  • Lentil stew w/root veggies
  • Millet Souffle w/eggs and broccoli (can add bacon or other meat)
  • Paella: a rice dish with veggies, meat and seafood
  • Tagine: a rice and or potato dish slow cooked with lamb or chicken, preserved lemons give this a Moroccan punctuation
  • Cream of Celery Leek Soup: blended with a bit of coconut milk.
  • Stuffed cabbage rolls with veggies and mushrooms and a plum hoisin sauce
  • Beef, lamb and leek meatballs with lemon dipping sauce
  • Quinoa stew with chicken and green olives
  • Chicken Marbella w/red wine reduction sauce, capers and olives


  • Herbed Brown Rice Tortilla chips
  • Roasted herbed garbanzo beans
  • Dehydrated kale chips
  • Dehydrated onion zucchini bread w/figs and pumpkin seeds


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