Weekly Meal Plan

We got our cookbooks (finally) unpacked and are excited about some new meals this week!  Yum!

Day	Dinner
M	Black Bean Tortas w/ Coconut Chipotle Mayo (Thug kitchen pg143)
T	Carrot, Sweet Potato and Ginger soup w/ Baby Bok Choy (FF veg pg33)
W	Winter White Bean Salad w/ spicy cilantro pesto (Forks pg73/24)
R	Vegan Cauliflower Bites with a simple salad
F	Lemon Asparagus Pasta
S	Potato Tacos with bean dip and rice
S	*Leftover Night*

Produce Dairy Packaged Goods Spices/Sauces

M

Coconut Chipotle Mayo

·         1 cup canned Coconut milk

·         1/3 cup hot sauce

·         ¼ olive oil

·         1 tablespoon ground flax seed

·         1 teaspoon lemon juice

·         Salt

Creamy Black beans

·         1 teaspoon oil

·         I yellow onion

·         3 cloves garlic

·         1 tablespoon chilli powder

·         ¾ teaspoon ground cumin

·         2 cans black beans

·         1 ½ cups vegetable broth

·         1 lime

·         Salt to taste

Torta trimmings

·         Crusty rolls

·         Lettuce

·         Tomatoes

·         Red onions

·         Avocado

T

• 2 tablespoons olive oil
• 1-pound carrots
• 1-pound sweet potatos
• 1 bunch scallions
• ½ cup chopped celery
• 1 garlic clove
• 1 tablespoon fresh ginger
• Salt
• Cilantro
• 1 lime
• 1 jalapeno
• 6 ounces baby bok choy

W

• 1 pumpkin or similar winter squash
• 2 cans Cannellini beans
• 1 medium red onion
• Salt and pepper
• Basil pesto

R

·    1 small head cauliflower

·    ¼ to ½ cup hot sauce (we use siricha or buffalo sauce & omit for kid ‘nuggets’)

·    ½ cup flour (whole wheat flour works fine, so does white flour)

·    ½ cup milk

·    1 teaspoon salt

·    1 teaspoon ground black pepper

·    ½ teaspoon garlic powder

·    1 teaspoon crushed red pepper flakes

·    1 cup panko bread crumbs

Simple Salad: Spinach
Tomato
Cucumber
Croutons
Dressing

F
1 bunch asparagus (12 ounces), trimmed and washed

Sea salt and black pepper

2 lemons

Olive oil

3-4 large cloves garlic, minced (~2 Tbsp)

10 ounces (~5 cups) bow tie pasta (see notes if GF*)

2.5 cups unsweetened plain almond milk

3-4 Tbsp all purpose flour (sub another thickener if GF*)

1-2 Tbsp nutritional yeast (for a subtle cheesy flavor | optional)

S

bean dip
1 can pinto beans, drained
3 cloves garlic, chopped
1 medium onion, chopped
1/4 cup pepper of choice (anaheim, pasilla, jalapeno, etc), chopped
1 tsp sea salt
1 Tbsp chili powder
1 Tbsp nutritional yeast (optional)
1 tsp oregano
1/2 tsp fresh lemon or lime juice
1 Tbsp olive oil

5 russet potatoes
salt
tortillas
tomato
avocado
lettuce

Rice

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!

Day	Dinner
M	Butternut Squash soup
T	Rice, Black Bean and Avocado bowl with chips
W	Thai Basil Noodles
R	Mediterranean Stew (Veg CrockPot) w bread
F	Tofu Ricotta Stuffed Shells
S	Carrot Dogs
S	*Leftover Night*

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