Wednesday, September 20, 2017

Weekly Meal Plan

We are SO excited about this week's meal plan. Not only do we have a ton of new Fall recipes to try out, we also tried something new and ordered from Amazon Fresh (more on that in a later blog post).



We've already had the Thai Basil Noodles and not a drop was left. Even the kids gobbled it up.
We added some chips with the rice, black bean, and avocado bowls that were recommended to us by a sweet friend - you're going to want to make that sauce and add it to everything. The whole thing was delicious.

Enjoy!



Produce Dairy Packaged Goods Spices/Sauces
M
  • 2 butternut squash cleaned and cubed.
  • 2 Honey crisp apples peeled, cored and cubed
  • 3 carrots peeled and cut into large pieces
  • 2 tbsp honey
  • 1-2 tsp curry powder
  • 1-2 tsp red chili flakes plus more for garnish
  • 1 tsp cinnamon
  • 1/4 cup freshly squeezed orange juice*
  • 4-5 cups vegetable broth
  • 1 tbsp olive oil
  • 1/2 cup coconut milk the one from the jar
  • salt and pepper
  • pumpkin seeds for garnish
T
For the rice
  • 2 cups brown rice
  • 1 cup tomato puree/sauce (not tomato paste)
  • 1 tablespoon + 1 teaspoon regular chili powder
  • 1 1/4 teaspoons fine sea salt
For the beans
  • 2  cans black beans, drained and rinsed well
  • 2 teaspoons regular chili powder
  • 1/2 teaspoon fine sea salt
For the Sweet Chili Mustard Sauce (makes 1 cup)
  • 1/2 cup regular yellow wet mustard (120 g)
  • 1/4 cup pure maple syrup (60 mL)
  • 2 tablespoons regular chili powder (use 1 1/2 T for less heat)
  • 2-4 tablespoons water
Garnish
  • 1 medium avocado, chopped
  • 1 cup tomatoes, optional
W
  • 1 package of firm tofu , drained, pressed, and cubed 2-3 TB olive or sesame oil
  • 1 small onion , chopped
  • 3 cloves of garlic
  • 2 cups shiitake mushrooms
  • 4 small bok choy
  • 8 oz rice noodles
  • 1/2 cup basil cut into ribbons
SAUCE
  • 1/4 cup soy sauce
  • 1 TB chili paste
  • 1 tsp maple syrup
  • 1/2 tsp garlic powder
  • 1 TB rice wine vinegar
R
  • 2 tbs extra virgin olive oil
  • 4 garlic cloves, chopped
  • 1 red onion, chopped
  • 1 red bell pepper, seeded and chopped
  • 1 eggplant, chopped
  • 1 15oz can artichoke, drained and chopped
  • 1/2/ cup kalamata olives, pitted and chopped
  • 2 15oz cans diced tomatoes (we use low sodium)
  • 4 cups (usually a whole box) Vegetable Broth (again, we use low sodium)
  • 1 teaspoon red pepper flakes
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried parsley
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • French Bread



F
  • 2 tablespoons olive oil
  • 1.5 teaspoon salt
  • 1 teaspoon oregano
  • 16 ounces extra firm tofu
  • 2 cloves garlic
  • 1 tablespoon nutritional yeast
  • 10 ounces frozen spinach, defrosted
  • 1 box jumbo shells
  • 1 jar of your favorite marinara sauce

S
  • 2 large carrots
  • 1/4 cup soy sauce
  • 1/4 cup water
  • 1 TB seasoned rice vinegar
  • 1 TB sesame oil
  • 1/2 TB apple cider vinegar
  • dash liquid smoke
  • 1 clove garlic, minced
  • 1/4 tsp dried ginger
  • 1/4 tsp black pepper
  • 1/8 tsp granulated onion powder
  • olive oil cooking spray
  • 2 whole wheat hot dog buns

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