Paul & Kitty's Dinner Course

5/15/10 Note: This page contains the information regarding dinner when Kitty and Paul Antonik Wakfer were consuming 2 meals, and before that 3 meals, daily. Kitty is gradually making changes in various places to bring the information up to date in the sense of present and past. However, for more on the current meal practice of 1 meal daily on 2 out of 3 sequential days, please see our Diet Regimen page.

We originally said that we eat "Sunday Dinner" every day, but for many people this means lots of meat and potatoes. The "main/dinner course" for us consists of fish, meat, beans, eggs or cheese (and sometimes a combination) and 3 or more vegetables. When we reverted to 24-hour days in May 2005 and were consuming 3 meals, the sizes of our dinners decreased noticeably from many of the portions shown below which were photographed previous to that time. This decrease was made because otherwise we found that we were not hungry for a 3rd meal with its accompanying set of supplements/chemicals. However, in January 2006 with our change to 2 meals daily, and the dinner 7 to 9 hours after breakfast, the serving sizes shown became pretty accurate. With our current practice of eating only 2 days in every 3 - and earlier with only 1 meal daily - some of the portion sizes shown in the photographs are actually smaller than what we consume in this course of our extended meal.

Typical meals:

Using Salmon

Using Other Nutrient-dense Fish

Other Seafood

While cold water fish are the most nutritious because of their high levels of omega-3 oils, seafood in general is a good alternate protein source from land-based animals.

Using Legumes (Beans) and Grains

Updated 5/15/10 With our 2010 emphasis on low methionine as part of our already low protein, low calorie dietary regimen, we have been making even more use of various legumes - especially those that are lower in methionine.

Using Poultry

2005 Thanksgiving Turkey (free-range) Stuffing

We ordered a free-range turkey at Sprouts Market in Chandler Arizona where we do much of our bulk food and produce shopping. All the giblets in the 14 lb bird were present and Kitty cooked them as follows:

Place in pressure cooker with 3 Cups water. Cook at 10 lb pressure for 20 mins. then remove from heat and reduce pressure slowly for 5 mins., followed by rapid pressure reduction under water. Remove lid only when pressure has been reduced. At this point, neck is easily falling apart and gizzard is easily pierced with fork. Return pot to stove, add liver and cook approximately 20 mins or until liver is done. Put broth with giblets aside.

Place in bowl or soup pot large enough for mixing.

Saute the following in 1T olive oil over low heat:

Mix sauteed items well with bread cubes, nuts, flour.

Put cooked giblets and vegetables, and meat from neck through a fine meat grinder and into bread cube mixture. (We put a piece of bread to the grinder at the end to help get all the meat out.) Stir till well combined adding additional broth as needed for desired degree of moisture.

Thanksgiving Turkey with rye/nut/hemp stuffing (plus extra) prior to roastingThis stuffing was definitely different than any Kitty had made in the past but it was also definitely delicious. There was enough to fill the cavities of the 14 lb turkey and "overflowed" into a small casserole dish. Free-range turkey freshly done using covered roasting panThe stuffing and meat freeze well and tasted just as good when thawed and warmed. We made several freezer bag packets containing white and dark meat, stuffing and cooked yam for later meals. In addition Kitty skillfully removed the entire untouched breast and thigh which she placed in a freezer bag along with a generous amount of stuffing. All was thawed for the main course of our 2006 New Year's Day dinner enjoyed with two friends - they liked it very much and we thought the stuffing was even better than at Thanksgiving.

We modified the above recipe for Thanksgiving 2006 by using cooked barley in place of all but 2 slices of rye bread. The only rye bread we had was the 2 pounds of delicious Rudolph's brand we had brought from Ontario and didn't want to use it as stuffing. The barley based stuffing was so good that we'll likely do it again as regularly instead of using just bread.

Mixed stuffing before refrigerating and placing in bird next dayOur 2007 Thanksgiving turkey stuffing was only slightly modified from the recipe for 2006 (which was a slight variation on the 2005). This time all but 1 slice of 100% sour dough rye was used along with 1/2 C cooked barley. All the same spices and ground giblets (Kitty wouldn't think of making stuffing without giblets) and the vegetables that were cooked along with them. The stuffing in bowl in photo has just been completed - mixed in the large soup pot - and was refrigerated until the next morning when stuffed into the turkey cavities just prior to placing the turkey in the covered roasting pan. About half was used in the turkey and the remainder baked in a covered dish moistened with some of the giblet broth (in photo at right). The 13.8 lb turkey was done in 5 hours with temp at 300F and looked just as beautiful as previous photos. All the turkey and stuffing leftovers (except 1 serving given to our guest for an additional meal) were separated into meal size for the 2 of us and then into freezer bags with some pan drippings. The remaining combined pan drippings and giblet/vegetable broth was frozen and will be the base for a turkey vegetable barley soup - all the bones from the carcass were also frozen away and with the meat left on them will make for a great soup. There's very little that we throw out. ;>)

2001 Christmas Capon (free-range) Stuffing

The free range chickens we buy from our butcher do not generally come with giblets, the very basis of the stuffings both of us enjoyed since our childhoods. Therefore, Kitty looked in our neighborhood grocery store and quickly found a package of turkey livers and hearts (3 each!). When she examined the capon (6.5 lbs), she found that the neck was intact - so she cut it off - and that there was a plastic bag containing a liver inside the cavity. She now had more than enough, though she would have liked to have been able to include a gizzard. The recipe:

Add the following when the hearts can be pierced easily with a fork. Cook another 5 min and turn off heat.

Put broth with giblets aside.

Cube the bread and place in bowl large enough for mixing.

Saute the following in 1T butter:

Mix sauteed items with bread cubes.

Put cooked giblets and vegetables, and meat from neck through a fine meat grinder and into bread cube mixture. (We put a piece of bread to the grinder at the end to help get all the meat out.) Stir till well combined. We estimate that this made enough to stuff a 10 pound turkey since there was a small casserole dish full in addition to that in the cavities of our 6 1/2 pound capon. This stuffing has a more liver to bread ratio than any of ones eaten in the past and a result is much higher in protein.

Cranberry-Raisin Sauce - easy as can be!

Paul's been making this no sugar added cranberry sauce since long before Kitty came along, but now it's a staple with all our poultry. And it's yummy!

Bring to boil and then simmer gently until all are "popped", which takes longer when they're frozen of course ;>)

Mix well and add a little more water if necessary to keep sauce consistency; dryness of the raisins will greatly determine the amount needed. Simmer on low for ~1/2 hour; this allows the sugar to "come out" of the raisins and mix with the cranberries.

This sauce is on the tart side, but that's the way we like it. Even if someone still has a "sweet tooth", he/she can learn to shed it when the non-value of even moderate amounts of processed sugar is understood and alternatives like this one are used.

This sauce makes a terrific topping for vanilla ice cream. Absolutely delicious! So enjoy an occasional ice cream sundae with a minimum of sugar and no artificial sugar substitutes either.

Some More Nutritious Main Meal Ideas

See the comparison table of Nutrient Dense Fish to help make informative choices.

Meats and fish are cooked with a small amount of water and the juices used instead of any flour or corn starch based gravy.

Fresh lemon is squeezed over fish at the table - no tartar sauce is used.

Miso is a delicious fermented soy product (we prefer one made also using barley) that can be added to the meat drippings or earlier in the cooking stage for a delicious flavor. We made a point to bring it with us to Arizona in January 2005 and have been enjoying it immensely with chicken and pork.

Another spice option with a bit of pep is chipolte sauce - a type of barbecue sauce used by some latin cooks; it's especially good on chicken but would likely be very tasty on pork or beef.

Achiote is a real favorite spice for our salmon - see description on salmon; it also works well with chicken and we imagine it would flavor pork and beef nicely also.

Rice and wheat pasta are never eaten at home and white potatoes extremely rarely - only with the once or twice per year (beef) steak (sometimes accompanied by eggs, a taste pleasure for Paul). Quinoa (containing more protein and vitamins) is a great tasting substitute for rice. We simply add 1/3 C under the browned chicken, add 1 C water and let it cook along with the skillet contents - tastes great! Alternative pastas made from quinoa, kamut, buckwheat groats and hulled barley are much more nutritious. Hulled, but not pearl, barley (pearl barley has been polished thereby removing the valuable bran) is also an acceptable substitute for rice or potatoes and can be cooked in plain water or bouillon in a ratio of 2:1, water to barley. Kitty finds that a ratio of 3:1 is necessary for the unpolished barley which has more nutrients and is therefore a better nutritive choice. We find barley a very tasty side dish with poultry and a must for most soups.

Red or Ancient Quinoa in preparation with onions, mushrooms, diluted pomegranate juice and parsleyA variation on the white quinoa is the red or "ancient" which has a slightly different taste and constituency and also slightly higher protein content. The nutrient breakdown of grains for comparison. Ancient Harvest is a readily available source of quinoa products and can be found in the health or even rice/pasta sections of major grocery stores. In early March 2008 at a party we enjoyed a taste of this quinoa to which raw green pepper and red onion had been added - it was very good and Saundra gets a thumbs up for it!

When living in Toronto during hot weather, on the rare occasions when we used our toaster oven, we moved it out to the balcony to avoid heating up the kitchen. Even when cooking whole meals in a frying pan, if the day is truly too uncomfortable to eat a hot meal during the daylight hours, we switched dinner and supper, eating the salad meal in the warmer hours. However, when it was *really* hot we sometimes did not even feel like eating a typical meal at all. On those days, we often ate an array of cold raw vegetables with cheese or cold meat or cold fish, similar to what we sometimes ate for supper.

Economizing on Meat Selections

Vegetables - Nutritious doesn't mean without flavor

Comments on Cooking Temperatures

Saving Time

Saving Money

Pet & Food Experience

Breakfast Meals * Supper Meals * Beverages/Desserts/Snacks/Dining Out *
Kitty & Paul's Diet Regimen (overview)

Go to Diet Regimen Page

MoreLife is Always "Under Construction"
Page last updated 6/4/10
Any questions, comments or suggestions regarding the content of this website
should be addressed at MoreLife Yahoo.
For comments on webpage format, contact Kitty Antonik Wakfer