P. 1
MenuPlanJan27th

MenuPlanJan27th

|Views: 15|Likes:
Published by Nicola Madore
Meal Plan, Shopping Checklist, and Recipes
Meal Plan, Shopping Checklist, and Recipes

More info:

Published by: Nicola Madore on Jan 28, 2013
Copyright:Attribution Non-commercial

Availability:

Read on Scribd mobile: iPhone, iPad and Android.
download as PDF, TXT or read online from Scribd
See more
See less

03/15/2014

pdf

text

original

 

Meal Plan:
 

Dinners Saturday Sunday Monday Tuesday Wednesday Thursday Friday
 

Chickpea  with  Root  Veggie  Tagine   Pho  Soup   Love  Bowl   Miso  Glazed  Salmon  with  Salad   Roasted  Red  Pepper  Chicken  with  Garlicky  Spinach   Turkey  Meatballs,  Veggie  Marinara  over  whole  wheat   pasta   Braised  Pear,  Quinoa,  Butternut  Squash  Salad  

Shopping checklist:
Veggies
White onion Garlic Carrots Sweet potato Turnip Lemons + Limes

Veggies
Gai Lan Fennel Spinach Winter Greens Red Pepper Cucumber

Meat
Organic Chicken Breasts Salmon Organic Ground Turkey

Canned
Green olives Artichoke hearts Baby Corn Water Chestnuts Black Beans Kidney Beans

Other
Raisins Dried Cranberries Slivered Almonds Buckwheat Soba Noodles Quinoa Raw pumpkin seeds

Staples
Cumin Coriander Red pepper flakes Turmeric Cinnamon Black pepper

Red Chilies Brussels Sprouts Ginger Shitake Mushrooms Wild Mushroom Mix Portobello Mushrooms White Mushrooms Gai Lan Fennel Spinach Winter Greens

Red Cabbage Radishes Avocados Cherry Tomatoes Swiss Chard Basil Green Onions Broccoli Zucchini Kale Butternut Squash Pears

Chickpeas Tomato Paste Crushed Tomatoes

Hemp Hearts Sucanat Sugar

Sea salt Chinese 5 Spice Veggie stock Tamari Sesame Oil Sriracha Dijon Mustard Tahini Rice Vinegar Sherry Vinegar Miso Red Wine Vinegar Cayenne Olive oil Agave Nectar Earth Balance

Herbs
Parsley Cilantro Mint Oregano                          

 

 

Chickpea with Root Veggie Tagine
Adapted from Crazy Sexy Kitchen Cookbook Cook Time: Approx. 37 minutes Serves 6 to 8 Ingredients: 1 teaspoon cumin seeds 1 teaspoon coriander seeds 1/2 teaspoon red pepper flakes [adjust based on desired spiciness] 1/2 teaspoon turmeric powder 1/2 teaspoon cinnamon 1/2 teaspoon black pepper 1/2 teaspoon sea salt 3 Tablespoons olive oil 1 medium white onion, diced 4 cloves garlic, finely chopped or pressed 2 Tablespoons tomato paste 2 cups vegetable stock 1/2 cup carrots, peeled and diced 1 cup sweet potato, peeled and diced

1/2 cup turnip, peeled and diced 1/2 cup pitted and chopped green olives 2 cups chickpeas, cooked 6 ounces artichoke hearts, rinsed and quartered 3 Tablespoons lemon zest 1/4 cup golden raisins 3 Tablespoons chopped parsley 3 Tablespoons chopped cilantro 2 Tablespoons chopped mint Sea salt, to taste Lemon zest [optional] Red Chile, thinly sliced [optional] Cooking Instructions: Step 1: In a small fry pan toast your cumin and coriander seeds for a few minutes until they smell amazing! Once toasted I put all the spices in the ingredient list: cumin, coriander, red pepper flakes, turmeric, cinnamon, black pepper and sea salt into my magic bullet. Grind everything together. Set aside. Step 2: Next prep all you vegetables by dicing everything: onions, carrots, sweet potatoes, and turnip. In a large heavy-bottom shallow pot or deep skillet [cast iron works best] on medium heat, add oil, onions, and garlic. Cook until onions are translucent and golden, stirring continuously for about 3 to 4 minutes.

Step 3: Reduce the heat to medium-low, add the spices, tomato paste, vegetable stock, carrots, sweet potatoes, and turnip. Cover and simmer for about 25 minutes, or until the carrots and potatoes are tender. So I was having a bit of an off day with this recipe starting with the missing ingredients and then completely missing a step in the directions!!! I completely missed cooking the quinoa, but you know I didn't miss it so it still worked out in the end. I think the quinoa would help to make it a bit more of a hearty meal for the Mr. but for me it perfect! This is the part I missed - Also, at the same time begin cooking your quinoa [1 cup quinoa to 2 cups water or broth. Bring both to a rolling boil in the same pan, reduce heat and allow to simmer for about 15 minutes. Remove from heat, let sit for 5 minutes and serve]. Step 4: When the root veggies are tender, add the olives, chickpeas, artichokes, lemon zest and raisins. Continue simmering for about 5 to 8 minutes. Liquid should be reduced and thicker at this point. I omitted the olives and the artichokes sadly. These are two of my favourite things and I think they really would have added to the dish. I know that I wont forget these next time! Step 5: Add parsley, cilantro, mint and sea salt, folding in all of the herbs. Cover and remove from the heat. Add salt if desired. Garnish with lemon zest, red sliced chili and any leftover parsley, cilantro or mint if desired. And there you have Chickpea with Root Veggie Tagine from Kris Carr's Crazy Sexy Kitchen.

Vegetarian Pho Soup
Adapted from Crazy Sexy Kitchen Cookbook Serves 6 Ingredients: 1 tbsp. olive oil ½ white onion, diced 1 lb. Brussels sprouts 4 cups vegetable broth 1 tbsp. grated ginger 2 cloves of garlic, minced 4 ounces shitake mushrooms 4 ounces wild mushroom mix – oyster, maitake, French horns) 1 large Portobello mushrooms 8 ounces white button mushrooms 1 bag of Gai Lan 1 can of baby corn 1 can of water chestnuts 5 tbsp. tamari 1 head of fennel 3 limes juices 4 tbsp. of finely chopped mint 2 tbsp. of sesame oil splash of  sriracha

1 pkg. of soba noodles Cooking Instructions: Step 1: In a large soup pot sauté your onion, garlic, ginger in the olive oil. Add the Brussels sprouts and sear for 1 minute. Add in all the mushrooms and let them cook for a few minutes. Step 2: Add the broth and let everything heat up. Step3: Add the Gai Lan, baby corn, water chestnuts, tamari, sriracha, and fennel. Bring to a boil and then simmer for 30 minutes. Step 4: Add the soba noodles and let cook for 10 minutes Step 5: Add the limejuice, mint, and sesame oil.

Love Bowl

Original Recipe by Nicola Madore Serves 5
Bowl Ingredients: 4-5 cups Spinach or Winter Greens 2 carrots - peeled and diced 1 red pepper - diced 1/2 cucumber - diced 1/2 red cabbage - diced 6 radishes - diced 1 avocado - diced 10 cherry tomatoes - diced 1 cup black beans 1 cup kidney beans 1 1/2 cups of cooked and cooled quinoa 2 tbsp. raw pumpkin seeds 2 tbsp. hemp hearts

2 tbsp. dried cranberries 3 organic chicken breasts - cooked and sliced (I manage to make 3 chicken breasts stretch to five meals to keep costs down. The bowls are so filling I find you don’t need a full chicken breast) Dressing Ingredients: 2 tbsp. olive oil 2 tbsp. Dijon mustard 1 tbsp. tahini 1 tsp. sesame oil 1 tsp. rice vinegar 1 tsp. sherry vinegar Diced ginger & diced ginger - put as much or as little as you would like, I usually use about 3 garlic cloves and an inch of ginger as I love both these ingredients and they have great nutritional benefits. I am guessing a bit on the dressing quantities as the dressing was an experiment that turned out really good. I am also the type of person to just pour and not measure, I know, I know that’s really terrible when you are trying to create recipes for other people to try. Whisk all these ingredients together into a bowl and set aside. Instructions: Step1: Bake the chicken in the oven at 375 degrees for about 25 minutes, until fully cooked and not pink inside. I season with a dash of salt and pepper. Step 2: Cook the quinoa as per the directions on the package and set aside to let cook, or as per my time saving tips below cook on a Sunday night and store in your fridge. Note: Use large bowls!! Step 3: Make your dressing using the above ingredients - Wisk everything together into a small bowl and set aside. Step 4: Start your bowl with a layer of winter greens or spinach mix, and add all your chopped vegetables, beans, quinoa, chicken, top it with raw pumpkin seeds, hemp hearts and the dried cranberries. ( You can substitute any nuts or seeds and dried fruit) Step 5: Add your tasty dressing to the top, you don’t need much. I use about 1 tbsp. of dressing per serving but this is really up to your own taste.

Miso Glazed Salmon

Recipe from The Eat Clean Vegetarian Cookbook Serves 4
Ingredients for the Miso Glaze: 4 pieces of salmon 1 clove of garlic 1 ½ tbsp. of rice vinegar 1 ½ tbsp. of tamari 1 tsp. miso 2 tsp. of sucanat 1 tbsp. sesame oil Instructions: Mix all the miso glaze ingredients together and soak the salmon in the glaze for 15 minutes of so. Then place the salmon under the broiler, cook until the salmon is done to your liking. I usually cook it for about 5 minutes. Eat with a mixed greens salad, with cucumber, avocado, tomatoes, snap peas, any vegetable that you have in your fridge at the time will do. Top the Salmon with sesame seeds.

Roasted Red Pepper Chicken with Garlic Spinach
Adapted from a Clean Eating Recipe Serves 3 Ingredients: 2 large red peppers 1/4 cup of cherry tomatoes 3 organic chicken breasts (skinless) 1 tsp red wine vinegar 2 tsp olive oil 4 cloves garlic 1/2 medium onion finely chopped 5-7 cups of spinach 2 cups Swiss chard - red or yellow 1 cup basil leaves, shredded 1/8 tsp salt 1/4 tsp ground black pepper dash of Cayenne

Step 1: Set your oven to 450 degrees and get you a baking sheet ready by covering it in tin foil. Put your red peppers and tomatoes on the tray and bake in the over for about 2025 minutes. You should turn them at least once around half way through. They will be done when the outside blackens as per the picture above. Step 2: Prepare your chicken by placing them on another baking tray covered in tin foil. Sprinkle with some salt and pepper and a dash of my spicy friend Cayenne. Don't put them in the oven just yet. Step 3: While our lovely red peppers are roasting away in the oven. We can start to prepare the garlic spinach side dish. Dice your onions and garlic and set aside. Step 4: When your roasted red peppers are done remove them from the oven. Before you peel them, let them cool down first. I learned this the hard way and my poor fingers have red pepper phobia now. Cut them open to release some of the heat inside. Once they are cool enough to touch and pick up, peel and seed the red pepper. Throw the red pepper, the roasted tomatoes, and vinegar into a small food processor ( a magic bullet works as well) until the mixture is smooth, and set aside. Step 5: Now to finish the garlic spinach. Heat up some olive oil in your wok, saute the onion and garlic until the onion is translucent. Add your spinach, chard, basil, and salt and pepper and cook until all the leafy green are wilted. Step 6: Now you can dish out your food. I sliced my chicken breast, then added my roasted red pepper sauce and I topped the dish off with some left over winter greens pesto. Lastly I added my side of garlic spinach.

Turkey Meatballs, Veggie Marinara on whole-wheat pasta
Asian Turkey Meatballs – courtesy of Queen of Quinoa
▪ 1 lb organic ground turkey ▪ 1/4 cup cooked quinoa ▪ 2 green onions (scallions) minced ▪ 1/2 medium carrot, grated and chopped finely ▪ 1 tsp grated ginger ▪ 1 tsp dried parsley ▪ 1 tsp dried cilantro ▪ Dash of Chinese 5 spice ▪ Juice of 1 medium lime ▪ Salt & pepper to taste Preheat your oven to 350°. Combine the turkey and quinoa in a large bowl. Don’t be afraid to get your hands dirty. Food always tastes better with some added love. Now add your green onion, carrots, herbs, ginger, lime juice and salt and pepper. Stir everything together with you hands until you can easily roll them into little balls. Roll out your turkey mixture into whatever size meatballs you like (I made mine on the small side, almost bite size). Place your meatballs on a baking sheet lined with parchment paper. Bake them for 10 – 20 minutes, depending on the size, until they are no longer pink in the middle.

Veggie Marinara 1 white onion diced 4 cloves of garlic minced 1 - 2 cups of chopped broccoli 1 zucchini diced 3-4 leaves of kale diced 3-4 leaves of chard diced 5 Roma tomatoes diced 1/2 cup of button mushrooms diced 2 15oz cans of crushed tomatoes (no salt added) 1/2 tbsp of red chili flakes a handful of fresh basil, minced a handful of fresh oregano, minced salt and pepper to taste 1. In a large pot sauté the white onion and garlic in olive oil until translucent. 2. Throw all the vegetables into the pot and sauté with the olive oil, onion, and garlic until the vegetables get a bit tender. 3. Add in the crushed tomatoes, salt & pepper, red chili pepper flakes. 4. Bring everything to a boil then simmer for 25 -30 minutes. 5. Add in the fresh basil and oregano and let it cook for another 5 minutes. 6. Add your cooked meatballs into the sauce. 7. Serve over your choice of pasta.

Braised Pear, Quinoa, and Butternut Squash Salad
Recipe from For the Love of Food by Sonnet Serves 4 Ingredients for quinoa and squash: 1 cup uncooked quinoa 1 1/2 cups broth (or water) 1/4 cup golden raisins handful of slivered almonds 1 medium yellow onion, diced 1 tsp cumin salt and pepper to taste 1 butternut squash - peeled, seeded, and diced 2 Tbsp olive oil Ingredients for braised pears: 2 Tbsp Earth Balance 4 Tbsp agave nectar 3 Tbsp soy sauce

1 Tbsp freshly grated ginger root 1/4 tsp cayenne pepper 4 firm but ripe Bosc pears, peeled, halved lengthwise and cored 2 Tbs unseasoned rice vinegar Butternut squash: Preheat the oven to 450 degrees F. Combine squash and two tablespoons of olive oil in a large bowl and toss to coat. Season with salt and pepper, if desired, and scatter evenly on a baking sheet. Roast for 20 minutes, turning 2-3 times with a spatula. Quinoa: Rinse your quinoa; then drain, transfer to a pot and add the broth. Add the cumin, diced onion, and salt and pepper to taste. Bring to a boil and cover with a tight-fitting lid, then turn the heat down to a simmer. Cook for about 15 minutes and remove quinoa from heat. Allow to sit five minutes with the lid on then fluff the quinoa gently with a fork. Mix the raisins and almonds in just before serving. Braised pears: Melt Earth Balance in a pan and saute over medium heat. Add soy sauce, ginger, agave, and cayenne pepper. Stir well until ingredients are combined then reduce heat to medium-low. Add pears, cut side down. Simmer 8-10 minutes, basting frequently until tender. Transfer pears to a serving dish, leaving the liquid in the pan. Bring liquid to a slow boil and add vinegar. Simmer until thick and syrupy, about 3 minutes. This is what you will pour over your final dish. Preparation: Mix squash and quinoa, then plate. Top with two pear halves and drizzle your sauce over the top.

You're Reading a Free Preview

Download
scribd
/*********** DO NOT ALTER ANYTHING BELOW THIS LINE ! ************/ var s_code=s.t();if(s_code)document.write(s_code)//-->