
4. Blues rendition of three little pigs...





The Rahn Family in Squaw Valley, CA. Sierra Nevada Foothill Woodland Folk.
Gather all the ingredients.
Its still early for my Japanese eggplants, I only had one, but quickly substituted broccoli, yellow and green zucchini. I even tossed in some tofu just because it was in the fridge.
1 cup of brown jasmine rice cooked as directed.
2 tsp of vegetable oil
1/2 tsp crushed red pepper flakes - its hot!
1 Japanese eggplant, 2 medium yellow zucchini and 1 medium green zucchini, 1 small crown of broccoli - or any other veggie combo that sound good like mushroom, napa cabbage, bell pepper, onion, carrot....
1/2 package of firm tofu (optional)
4 cloves of garlic
2 tbs of rice wine vinegar (or white vinegar)
3 tbs of soy sauce
2 tbs of brown sugar or honey
20 leaves of basil
Prepare Rice and start to chop and cook.
Chop all veggies and tofu into bite size pieces.
Heat 1 tsp of oil in a deep skillet or stir fry pan over high heat. Add pepper flakes, cook for 10 sec. Add eggplant and tofu and 2 minced/crushed cloves of garlic and cook 3 minutes. Place in a dish while you stir fry the broccoli, and zucchini the same way for another 3 minutes. Combine all the veggies in the pan together. Pour vinegar and soy sauce and sprinkle with sugar or honey and toss. After 1 or 2 minutes, remove from heat, add basil and serve over hot rice. Serves 2-3.
Breakfast | Snack | Lunch | Snack | Dinner | |
Monday | Oatmeal with sliced almonds, raisins honey and soy milk | banana | Burrito with beans, rice and cheese and all the veggies | Salsa and baked tortilla chips | Pesto Pasta with veggies, zuc, mushroom, broccoli |
Tuesday | French toast Fruit and OJ | Apple and peanut butter | Balsamic Tomato, basil, fresh mozzarella cheese sandwich | popcorn | Baked potato with broccoli and cheddar cheese |
Wednesday | Cold cereal Banana | Cottage cheese and fruit | Hummus & tomato wrap with celery and carrots | Cheese and crackers | Stir fry or steamed veggies, tofu and brown rice |
Thursday | Scrambled eggs and toast | Fruit popsicle | Egg salad sandwich with carrots, fruit | Pretzels and raisins | Pasta with veggie marinara |
Friday | Plain yogurt with jam or honey and toast | Carrot & flax muffin | Lentil soup or Sambar | Grilled tomato with cheese | Garden burger sandwich with grilled veggies and fries |
Saturday | Bagels and cream cheese fruit | Cereal fruit bar | Mac and cheese with carrots and peas | Veggie Omlette Spinach tomato and mushroom | |
Sunday | Pancakes and eggs | Fruit smoothy | Veggie lasagna | Cucumber, tomato, sprouts and cream cheese pitas | Homemade pizza with fresh tomatos and pineapples |
Those flowers lasted forever mom, thanks!