Saturday, January 24, 2009

Meal Plan 1

And here is my first attempt at making a week of meals that are healthy, vegetarian and use much of the Greenling local basket produce. Some of these recipes are mine entirely and some are adaptations of others. I have notated which come from books and have links to the book or authors site. I have not necessarily tried these recipes so it will be an experiment for everyone. Please let me know how they go if you try them. Also if you prefer to add meat feel free. I tried to make each recipe easy and without any exotic ingredients. Don't feel constrained. If you don't like an herb try a different one. If you hate bell peppers try eggplant instead. I'm also giving links to the pdf files of both the recipes and the shopping list. Enjoy!

DOWNLOAD FILE of the recipes
DOWNLOAD FILE of the shopping list

This Weeks' recipes:

Day 1:

Curried Coconut Sweet Potatoes and Cauliflower with fake Beef Strips - Adapted from a recipe in Spices of Life by Nina Simonds
Wild Rice with Walnuts & Apples – Adapted from Smith & Hawkins’ Gardeners’ Community Cookbook

Curried coconut sweet potatoes:

3 sweet potatoes
½ head cauliflower

curry seasonings:
1 tsp chile flakes
1 tsp ginger
1 ½ tsp cumin
1 ½ tsp coriander
½ tsp black pepper
1 tsp salt

1 ½ T olive oil
2 med red onions, diced

1 ½ cups coconut milk
3 T fish sauce

1 package fake beef strips like Lightlife’s
½ cup fresh basil leaves, cut into thin strips

- Cut the vegetables into bite-size pieces.
- In a large pot heat the oil until hot.
- Add the curry seasonings and red onion, stir over medium-low heat about three minutes until the onions are tender.
- Add the sauce and bring to a boil.
- Add the veggies and stir to coat.
- Reduce the heat, cover and cook till the veggies are soft, about 20 to 25 minutes.
- Once the veggies are done remove 1 cup and put aside for the next day.
- Add the beef strips and continue to simmer about 7 minutes until strips heated through.
- Add basil and serve.

Wild Rice with Walnuts & Apples

1 apple, cut into ¼” dice
1 cup chopped walnuts
4 green onions, thinly sliced
1 cup raisins
lemon juice from 1 lemon
2 cloves garlic, minced
1/3 cup olive oil
½ tsp salt
½ tsp pepper
2 cups wild rice *any rice will do

- Cook the rice according to package instructions
- Toast the walnuts in a skillet over medium about 5 minutes until fragrant.
- Combine the apple, walnuts, onion & raisins in a large bowl.
- Combine the juice, garlic, olive oil and seasonings in a jar. Shake to emulsify.
- Pour the rice into the apple mixture.
- Pour the juice mixture on top and stir to coat.
Day 2:

Lentil Loaf – Adapted from The Six O’Clock Scramble
Roasted Veggies

Lentil Loaf

2 cups cooked lentils
1 cup mashed veggies from night before
½ small onion, diced
¼ tsp pepper
1 cup bread crumbs
1 egg beaten
1 T olive oil
1 15 oz. can tomato sauce

- Mix all ingredients together minus the tomato sauce.
- Pour into a sprayed or buttered loaf pan and cover with foil.
- Bake at 350 for about 45 minutes.
- Heat the tomato sauce and pour over the loaf to serve.

Roasted Veggies

2 carrots
2 parsnips
2 potatoes
1 yellow onion
6 cloves garlic
2 T olive oil
1 T balsamic vinegar
½ tsp salt
1 tsp pepper
½ tsp rosemary

- Preheat oven to 400.
- Dice all veggies, except the garlic and place on a baking sheet or in any large roasting pan.
- Cut each garlic clove in half and place on the baking sheet.
- Put oil & vinegar and spices on veggies.
- Toss to coat.
- Roast until tender, about 30-45 min.
Day 3:

Roasted Veggie Fritatta with mixed greens

Roasted Veggie Fritatta

Up to 2 cups of veggies from night before
2 tsp olive oil
8 eggs
1 tsp salt
½ tsp pepper
1 cup mixed greens per person

- Heat a large oven-proof skillet until hot.
- Add the olive oil.
- Add the roasted veggies.
- Lightly beat the eggs and then pour over the veggies.
- Preheat the broiler.
- Cook on low until the eggs are set and the bottom was golden.
- Place under the broiler for 3-5 minutes until the top is golden.
- Slice.
- On top of each serving place the mixed greens. Serve with your favorite vinaigrette
Day 4:

Seitan and Bell Peppers in Peanut Sauce & Sauteed Bok ChoySeitan & Bell Peppers in Peanut Sauce

Peanut sauce:
1 leek or small white onion
1 serrano chile (remove seeds for less spice)
2 garlic cloves
2 tsp peeled ginger
¼ cup cilantro
1 ½ tsp tomato paste
¼ cup peanut butter
1 T soy sauce or Bragg’s amino acids
¼ cup water

2 bell peppers, any color
1 package seitan
1 T olive oil
2 cups cooked brown rice

- Blend all sauce ingredient except for the water in a food processor.
- Once blended turn on low and stream in the water. Set aside.
- Slice the peppers into thin strips.
- Heat a large skillet and add the olive oil.
- Add the peppers and sauté about 2 min till soft.
- Add the seitan strips and heat through.
- Pour the peanut sauce on top and bring to a simmer.
- Serve over warm brown rice.

Sauteed Bok Choy

1 bunch bok choy

1 T olive oil
2 T minced garlic
1 tsp chile flakes

1 T rice wine vinegar
1 tsp toasted sesame oil
1 T soy sauce or Bragg’s

- Clean and cut the bok choy into 1 inch chunks.
- Combine vinegar, sesame oil & soy sauce
- Heat a large skillet until hot and add olive oil.
- Add the bok choy, garlic and chile flakes.
- Toss slowly until wilted but still toothy.
- Add the vinegar mixture and toss for another minute.
- Serve.
Day 5:

Quinoa Vegetable Stew – Adapted from Moosewood Restaurant Low-Fat Favorites, fresh spinach & crusty multi-grain bread

Quinoa Vegetable Stew

¾ cup quinoa
1 ½ cups water
1 cup chopped onions
3 garlic cloves, minced
1 T olive oil
1 chopped bell pepper
1 chopped zucchini
½ head cauliflower
28-ounce can chopped tomatoes
1 T fresh basil
salt & pepper to taste

grated parmesan
loaf of multi-grain bread

- Rinse the quinoa and then combine with the water in a saucepan.
- Cover the pan and simmer the quinoa until fluffy, about 15-20 minutes.
- Preheat the oven to 350. Wrap the bread in foil.
- In a large skillet sauté the onions and garlic in the oil until soft, about 5 minutes.
- Add the pepper and zucchini and sauté 5 more minutes.
- Put the bread in the oven to heat.
- Add the tomatoes, basil and s & p and simmer till the veggies are done.
- In each bowl place a handful of spinach.
- Spoon out a serving of quinoa on top of the spinach and then ladle the stew on top.
- Add grated parmesan to taste.
- Pull the bread out of the oven and slice.

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