This document provides menus for breakfast, lunch, dinner and drinks with recipes for each item. The menus were created to provide nutritious and balanced meals for the day with divisions for each meal and snacks. The justification is that the menus aim to support the body's metabolism and health with a combination of foods and moderate exercise. Recipes are then provided for each food item on the menus.

1. Menú

2. INTRODUCTION
This paper presents a series of menus which were made with
different types of products in the basket.
Having divisions such as: breakfast, lunch and dinner. With
desserts and drinks.

3. JUSTIFICATION
This document was prepared so that the reader choose foods
which can take care of your body and body.
Taking into account the calories needed to metabolism should
consume in a day, this daily routine with a little exercise, help
the favorable operating development in each of the organs.

4. Breakfast
Calypso Rice and Beans
Ingredientes:
* 1 cup dry black beans
* Rice:
* 1 tablespoon olive oil
* 1 1/4 cups chopped onion
* 1 cup chopped celery
* 1 1/2 tablespoons minced seeded jalapeno pepper
* 3/4 teaspoon salt
* 4 cloves garlic, chopped
* 2 bay leaves
1 1/2 cups uncooked basmati rice
3 1/2 cups water
Remaining ingredients:
1/2 cup chopped red bell pepper
1/2 cup chopped yellow bell pepper
3/4 teaspoon black pepper
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
2 cups diced pineapple
1/4 cup minced fresh cilantro

5. Preparación:
1. Sort and wash beans, and place in a medium saucepan. Cover with
water to 2 inches above beans; bring to a boil, and cook for 2 minutes.
Remove from heat; cover and let stand 1 hour. Drain beans, and return
to pan. Cover beans with 2 inches of water. Bring beans to a boil over
medium-high heat. Reduce heat, and simmer for 11/2 hours or until
tender. Drain beans, and set aside.
2. To prepare rice, heat oil in a large nonstick skillet over medium-high
heat until hot. Add onion, celery, jalapeno, salt, garlic, and bay leaves;
saute 4 minutes. Add rice; cook 1 minute. Add 31/2 cups water; bring
to a boil. Cover, reduce heat, and simmer 20 minutes. Add beans;
cover, and simmer 12 minutes, stirring occasionally. Discard bay
leaves.
3. Stir in the bell peppers, black pepper, cumin, and coriander, and
cook 6 minutes. Stir in pineapple and cilantro; cook 2 minutes.

6. Breakfast
Chicken Berry Salad
Ingredientes:
1 (.75 ounce) packet honey mustard salad dressing mix
1/4 cup cider vinegar
1/2 cup vegetable oil
2 tablespoons orange juice
1 pound skinless, boneless chicken breast halves
8 cups mixed salad greens
1 cup sliced fresh strawberries
1/2 cup fresh blueberries
1/2 cup fresh raspberries
8 ounces sugar snap peas
1/2 cup toasted pecans
Preparación:
1. In a medium bowl, prepare the dressing according to package directions, using
vinegar and oil, and substituting orange juice for the water; set aside.
2. Preheat the grill for high heat.
3. Lightly oil the grill grate. Grill the chicken 6 to 8 minutes on each side, or until juices
run clear. Remove from heat, cool, and slice into strips.
4. In a large bowl, toss together the chicken, salad greens, strawberries, blueberries,
raspberries, peas, and pecans. Pour in the prepared dressing, and toss to coat.

7. Breakfast
Crab Cakes II
Ingredientes:
1 pound fresh crab meat
1 egg
2 tablespoons mayonnaise
1/2 teaspoon ground mustard
1 dash Worcestershire sauce
salt and pepper to taste
4 ounces buttery round crackers, crushed
2 cups oil for frying, or as needed
Preparación:
1. In a medium-size mixing bowl, combine crabmeat, egg, mayonnaise, mustard
powder, Worcestershire sauce, and salt and pepper to taste.
2. In a large skillet, heat 1/4 inch of vegetable oil to a high heat. Roll heaping
spoonfuls on the crab mixture in the crackers, then place the ball in the hot oil.
Flatten lightly with a spatula so that the crab cake is 1/2 inch thick. Fry the crab
cakes, flipping to ensure both sides get browned.

8. BreakfastCrab Stuffed Manicotti
Ingredientes:
8 manicotti shells
1 1/2 cups ricotta cheese
1 (6 ounce) can lump crabmeat
2 tablespoons minced fresh parsley
1 tablespoon grated onion
1 (16 ounce) jar Alfredo pasta sauce
1 teaspoon white sugar
1/2 cup chicken broth
1/2 teaspoon dried basil
1/2 teaspoon dried marjoram
1/8 teaspoon garlic powder
1/8 teaspoon dried thyme
Preparación:
1. Preheat the oven to 375 degrees F (190 degrees C).
2. Bring a large pot of lightly salted water to a boil. Add manicotti shells and cook for 8 to 10
minutes, until tender but not mushy. Drain.
3. In a medium bowl, stir together the ricotta cheese, crab, parsley and onion. Spoon into the
manicotti shells. Place in a buttered 11x7 inch baking dish.
4. In a saucepan, stir together the Alfredo sauce and chicken broth. Season with basil,
marjoram, garlic powder and thyme. Heat until warm over medium heat. Pour over the shells
in the baking dish.
5. Bake uncovered for 30 minutes in the preheated oven. Let stand for about 5 minutes before
serving.

9. BreakfastDaddy's Guacamole Dip
Ingredientes:
2 avocados, halved with pits removed
2 tomatoes, diced
1 jalapeno pepper, seeded and minced
1/2 cup diced sweet onion
1 lemon, juiced
2 cups cottage cheese
1/2 teaspoon garlic powder
salt and pepper to taste
Preparación:
Scoop flesh out of the avocado and place it in a medium size mixing
bowl. Mash the avocado well. Add lemon juice to the avocado and mix
well. Place tomatoes, jalapeno pepper, onion, cottage cheese, garlic
powder, salt and pepper into the mixing bowl; stir until the ingredient
are combined. Chill for at least one hour before serving.

10. FoodSalsa and Cinnamon Chips
Ingredientes:
2 kiwis, peeled and diced
2 Golden Delicious apples - peeled, cored and diced
8 ounces raspberries
1 pound strawberries
2 tablespoons white sugar
1 tablespoon brown sugar
3 tablespoons fruit preserves, any flavor
10 (10 inch) flour tortillas
butter flavored cooking spray
2 cups cinnamon sugar
Preparación:
1. In a large bowl, thoroughly mix kiwis, Golden Delicious apples, raspberries, strawberries, white sugar,
brown sugar and fruit preserves. Cover and chill in the refrigerator at least 15 minutes.
2. Preheat oven to 350 degrees F (175 degrees C).
3. Coat one side of each flour tortilla with butter flavored cooking spray. Cut into wedges and arrange in
a single
layer on a large baking sheet. Sprinkle wedges with desired amount of cinnamon sugar. Spray again with
cooking
spray.
4. Bake in the preheated oven 8 to 10 minutes. Repeat with any remaining tortilla wedges. Allow to cool
approximately
15 minutes. Serve with chilled fruit and spice mixture.

11. Food
Easy Creamy Corn Casserole
Ingredientes:
1/2 cup butter, melted
2 eggs, beaten
1 (8.5 ounce) package dry corn bread mix
1 (15 ounce) can whole kernel corn, drained
1 (14.75 ounce) can creamed corn
1 cup sour cream
Preparación:
1. Preheat oven to 350 degrees F (175 degrees C), and lightly grease a 9x9
inch baking dish.
2. In a medium bowl, combine butter, eggs, corn bread mix, whole and
creamed corn and sour cream. Spoon mixture into prepared dish.
3. Bake for 45 minutes in the preheated oven, or until the top is golden
brown.

12. Food
Black Bean Spinach Pizza
Ingredientes:
1 (10 ounce) package prebaked Italian bread shell crust
1 (15 ounce) can black beans, rinsed, drained, and mashed
1/3 cup chopped onion
2 teaspoons chili powder
1 teaspoon ground cumin
1/2 teaspoon minced garlic
1/2 cup salsa
1/2 cup frozen chopped spinach, thawed and squeezed dry
2 tablespoons minced fresh cilantro
1/2 teaspoon hot pepper sauce
1/2 cup shredded Monterey Jack cheese
1/2 cup shredded sharp Cheddar cheese
Preparación:
Place the crust on an ungreased 12-in. pizza pan. Combine the beans, onion, chili powder,
cumin and garlic; spread over crust. Layer with salsa, spinach and cilantro. Sprinkle with
hot pepper sauce and cheeses. Bake at 450 degrees F for 8-10 minutes or until golden
brown.

13. Food
Boiled Lobster
Ingredientes:
3 gallons water
2 large onions, quartered
10 cloves garlic, peeled and cut in half
2 lemons, quartered
2 oranges, quartered
5 stalks celery, quartered
4 tablespoons black pepper
4 tablespoons seasoned salt
6 fresh jalapeno peppers
2 fresh live lobsters
Preparación:
1. Pour the water into a large pot and add the onions, garlic, lemons, oranges, celery, black
pepper, seasoned salt and jalapeno peppers. Bring to a full rolling boil and boil for 20 minutes.
2. Add the lobsters and place a lid over the pot. Boil for 15 minutes. Remove the lobsters from
the pot, and place in a colander under cool running water to stop the cooking. Serve.

14. FoodBroiled Tilapia Parmesan
Ingredientes:
1/2 cup Parmesan cheese
1/4 cup butter, softened
3 tablespoons mayonnaise
2 tablespoons fresh lemon juice
1/4 teaspoon dried basil
1/4 teaspoon ground black pepper
1/8 teaspoon onion powder
1/8 teaspoon celery salt
2 pounds tilapia fillets
Preparación:
1. Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.
2. In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon
juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set
aside.
3. Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat
for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the
fillets from the oven and cover them with the Parmesan cheese mixture on the top side.
Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork.
Be careful not to over cook the fish.

15. DinnerCuban Black Beans II
Ingredientes:
1 pound black beans, washed
1/4 cup olive oil
1 large onion, chopped
1 medium green bell pepper, chopped
6 cloves garlic, peeled and minced
5 cups water
1 (6 ounce) can tomato paste
1 (4 ounce) jar diced pimentos, drained
1 tablespoon vinegar
2 teaspoons salt
1 teaspoon white sugar
1 teaspoon black pepper
Preparación:
1. Place beans in a large saucepan with enough water to cover, and soak 8 hours, or
overnight; drain.
2. Heat oil in a medium saucepan over medium heat, and saute onion, green bell
pepper, and garlic until tender.
3. Into the onion mixture, stir the drained beans, water, tomato paste, pimentos, and
vinegar. Season with salt, sugar, and pepper. Bring to a boil. Cover, reduce heat, and
simmer 1 1/2 hours, stirring occasionally, until beans are tender.

16. DinnerCuban Shredded Pork
Ingredientes:
1 1/2 pounds boneless pork chops
1 pint water to cover
1 lime, juiced
1 sprig fresh thyme
8 black peppercorns
1 tablespoon garlic powder, or to taste
1 tablespoon onion powder
salt to taste
2 tablespoons olive oil
1 large onion, halved and thinly sliced
3 cloves garlic, peeled and sliced
1 lime, juiced
1/4 cup chopped fresh cilantro
Preparación:
1. In a large saucepan, combine water, juice of one lime, thyme sprig, peppercorns, garlic powder, onion powder
and salt. Bring mixture to a boil. Add pork chops, reduce heat to medium-low and simmer for 1 to 1 1/2 hours,
until meat is very tender. Add more water as necessary to keep chops covered.
2. Turn off heat and let the chops rest in the broth for 30 minutes. Remove chops from broth and shred,
removing excess fat; set aside.
3. In a large frying pan, heat olive oil over medium-high heat. Add the shredded pork and fry until it is almost
crisp, about 5 minutes. Add the onion and garlic and continue to cook until the onion is just tender yet slightly
crisp, about 10 minutes more. Add the juice of one lime, mix though and toss with cilantro. Serve and enjoy.

17. DinnerEasy Slow Cooker French Dip
Ingredientes:
4 pounds rump roast
1 (10.5 ounce) can beef broth
1 (10.5 ounce) can condensed French onion soup
1 (12 fluid ounce) can or bottle beer
6 French rolls
2 tablespoons butter
Preparación:
1. Trim excess fat from the rump roast, and place in a slow cooker. Add the
beef broth, onion soup and beer. Cook on Low setting for 7 hours.
2. Preheat oven to 350 degrees F (175 degrees C).
3. Split French rolls, and spread with butter. Bake 10 minutes, or until heated
through.
4. Slice the meat on the diagonal, and place on the rolls. Serve the sauce for
dipping.

18. Dinner
Extra Easy Hummus
Ingredientes:
1 (15 ounce) can garbanzo beans, drained, liquid reserved
1 clove garlic, crushed
2 teaspoons ground cumin
1/2 teaspoon salt
1 tablespoon olive oil
Preparación:
In a blender or food processor combine garbanzo beans, garlic, cumin, salt
and olive oil. Blend on low speed, gradually adding reserved bean liquid,
until desired consistency is achieved.

19. Dinner
Flank Steak Pinwheels
Ingredientes:
1/4 cup olive oil
1/4 cup soy sauce
1/4 cup red wine
1/4 cup Worcestershire sauce
1 tablespoon Dijon mustard
1 tablespoon lemon juice
1 clove garlic, minced
1 teaspoon Italian seasoning
1/2 teaspoon ground black pepper
1 1/2 pounds flank steak, pounded to 1/2 inch thickness
1 clove garlic, peeled
1/4 teaspoon salt
1/4 cup chopped onion
1/4 cup fine dry bread crumbs
1 cup frozen chopped spinach, thawed and squeezed dry
1/2 cup crumbled feta cheese

20. Preparación:
1. In a large resealable bag, combine the olive oil, soy sauce, red wine,
Worcestershire sauce, mustard, lemon juice, 1 clove of garlic, Italian
seasoning and pepper. Squeeze the bag to blend well. Pierce the flank
steak with a knife, making small slits about 1 inch apart. Place the steak
into the bag, and seal. Refrigerate overnight to marinate.
2. Preheat the oven to 350 degrees F (175 degrees C).
3. Crush the remaining clove of garlic on a cutting board with a large
chef's knife. Sprinkle the salt over the garlic, and scrape with the blunt
side of the knife to make a paste.
4. Remove the steak from the bag, and discard marinade. Spread the
garlic paste over the top side of the steak. Place layers of chopped onion,
bread crumbs, spinach, and cheese over the garlic. Roll the steak up
lengthwise, and secure with kitchen twine or toothpicks. Place the roll in
a shallow glass baking dish.
5. Bake uncovered for 1 hour in the preheated oven, or until the internal
temperature of the roll is at least 145 degrees F (63 degrees F) in the
center. Let stand for 5 minutes to set, then slice into 1 inch slices to serve.

21. BeverageGood Eggnog
Ingredientes:
4 cups milk
5 whole cloves
1/2 teaspoon vanilla extract
1 teaspoon ground cinnamon
12 egg yolks
1 1/2 cups sugar
2 1/2 cups light rum
4 cups light cream
2 teaspoons vanilla extract
1/2 teaspoon ground nutmeg
Preparación:
1. Combine milk, cloves, 1/2 teaspoon vanilla, and cinnamon in a saucepan, and heat over lowest
setting
for 5 minutes. Slowly bring milk mixture to a boil.
2. In a large bowl, combine egg yolks and sugar. Whisk together until fluffy. Whisk hot milk mixture
slowly into the eggs. Pour mixture into saucepan. Cook over medium heat, stirring constantly for 3
minutes,
or until thick. Do not allow mixture to boil. Strain to remove cloves, and let cool for about an hour.
3. Stir in rum, cream, 2 teaspoon vanilla, and nutmeg. Refrigerate overnight before serving.

22. Beverage
Beer Margaritas
1 (12 fluid ounce) can frozen limeade concentrate
12 fluid ounces tequila
12 fluid ounces water
12 fluid ounces beer
ice
1 lime, cut into wedges
Preparación:
Pour limeade, tequila, water, and beer into a large pitcher. Stir until
well-blended, and limeade has melted. Add plenty of ice, and garnish
with lime wedges. Adjust with additional water, if needed

23. Beverage
Bikini Martini
Ingredientes:
1 fluid ounce coconut rum
3/4 fluid ounce vodka
1 fluid ounce pineapple juice
1 dash grenadine syrup
Preparación:
Combine rum, vodka and pineapple juice in a drink shaker. Shake
firmly until frothy. Pour in a martini glass, add a touch of grenadine in
the middle. Garnish with an orange wheel.

24. Beverage
Mojito
Ingredientes:
1/2 teaspoon confectioners' sugar
1/2 lime, juiced
1 sprig fresh mint, crushed
1/2 cup crushed ice
2 fluid ounces white rum
4 fluid ounces carbonated water
1 sprig fresh mint, garnish
Preparación:
In a highball glass, stir together the confectioners' sugar and lime juice.
Bruise the mint leaves and drop into glass. Fill glass with crushed ice and
pour in rum. Pour in carbonated water to fill the glass. Garnish with a
sprig of mint.

25. Beverage
Soja-fruitshake
Ingredientes:
2 rijpe bananen (grote) in plakjes
500 ml koelvers appel-peer-framboossap
400 ml sojadrink vanille
Preparación:
Banaan in diepvries laten bevriezen (dit maakt de shake romiger en
koeler). Met staafmixer of in keukenmachine vruchtensap, bevroren
banaan en sojamelk tot schuimig mengsel mengen. Drank in vier
longdrinkglazen schenken en serveren.

26. Dessert
Baked Cream of Coconut
Ingredientes:
5 eggs
1 (14 ounce) can sweetened condensed milk
1 (12 fluid ounce) can evaporated milk
1 (14 ounce) can cream of coconut
1 (15.5 ounce) can grated coconut in syrup
1 tablespoon vanilla extract
1/2 cup rum
Preparación:
1. Preheat oven to 300 degrees F (150 degrees C).
2. In a large bowl, beat eggs lightly. Beat in condensed milk, evaporated milk
and cream of coconut until smooth. Fold in grated coconut, vanilla and rum.
Pour into a 9x13 inch baking dish.
3. Bake in preheated oven 1 hour, until pick inserted in center comes out
clean. Turn oven off and let dish rest in oven 15 minutes. Remove from oven
to cool completely. Chill before serving.

27. DessertBeth's Spicy Oatmeal Raisin Cookies
Ingredientes:
1/2 cup butter, softened
1/2 cup butter flavored shortening
1 cup packed light brown sugar
1/2 cup white sugar
2 eggs
1 teaspoon vanilla extract
1 1/2 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/2 teaspoon salt
3 cups rolled oats
1 cup raisins
Preparación:
1. Preheat oven to 350 degrees F (175 degrees C).
2. In a large bowl, cream together the butter, butter flavored shortening, brown sugar, white sugar, eggs, and vanilla
until smooth. Combine the flour, baking soda, cinnamon, cloves, and salt; stir into the sugar mixture. Stir in the oats
and raisins. Drop by rounded teaspoonfuls onto ungreased cookie sheets.
3. Bake 10 to 12 minutes until light and golden. Do not overbake. Let them cool for 2 minutes before removing from
cookie sheets to cool completely. Store in airtight container. Make sure you get some, because they don't last long!

28. DessertBoscobel Beach Ginger Cake
Ingredientes:
1 cup butter
1 1/4 cups packed brown sugar
4 eggs
1/4 cup grated fresh ginger root
1 teaspoon vanilla extract
1 cup milk
2 1/2 cups all-purpose flour
4 teaspoons baking powder
4 teaspoons ground ginger
1 1/2 teaspoons ground cinnamon
1/2 teaspoon salt
2 tablespoons confectioners' sugar for dusting
Preparación:
1. Preheat oven to 350 degrees F (175 degrees C). Grease and flour a 9 inch Bundt pan. Sift
together the flour, baking powder, ground ginger, cinnamon and salt. Set aside.
2. In a large bowl, cream together the butter and brown sugar until light and fluffy. Beat in the
eggs one at a time, then stir in the grated ginger root and vanilla. Beat in the flour mixture
alternately with the milk, mixing just until incorporated. Pour batter into prepared pan.
3. Bake in the preheated oven for 45 to 50 minutes, or until a toothpick inserted into the center
of the cake comes out clean. Let cool in pan for 10 minutes, then turn out onto a serving plate.
Dust lightly with confectioners' sugar before serving.

29. Dessert
Fried Plantains
Ingredientes:
1 quart oil for frying
2 plantains
Preparación:
1. Preheat oil in a large, deep skillet over medium high heat.
2. Peel the plantains and cut them in half. Slice the halves lengthwise into
thin pieces.
3. Fry the pieces until browned and tender. Drain excess oil on paper
towels.

30. DessertGrenadian Spice Cake
Ingredientes:
2 cups sifted all-purpose flour
1/2 teaspoon baking powder
1/8 teaspoon salt
1 1/2 cups white sugar
1 cup unsalted butter - chilled, cut into tablespoon-size pieces
1 1/2 teaspoons grated lime zest
1 teaspoon ground nutmeg
1/2 teaspoon ground cinnamon
1/4 teaspoon ground allspice
3 eggs
1/2 cup milk
Preparación:
1. Preheat oven to 350 degrees F (175 degrees C). Grease a 9x5 inch loaf pan. Sift
together the flour, baking powder and salt, set aside.
2. In a medium bowl, cream together the sugar and butter. Beat in the eggs one at a time,
then stir in the lime zest, nutmeg, cinnamon and allspice. Add the dry ingredients
alternately with the milk, stirring after each addition. Pour batter into the prepared pan.
3. Bake for 75 to 90 minutes in the preheated oven, until a toothpick inserted comes out
clean. Cool in the pan for 10 minutes before turning out onto a rack to cool completely.

31. CONCLUSION
It is shown that each of the food can be eaten but must depend
portions in which it is consumed, there are different ways in
which one can stay healthy and in line with proper diet and
exercise.