Weekly Meal Plan

This week we have a few of our favorite things. Jackfruit BBQ is so close to the real thing, it freaks me out a bit (if by eating a ton of it and getting more means 'freaking out'). I also love the buffalo bites. We omit the spice and make them for the kids too. I love tossing them on top of a salad for a buffalo 'chkin' type salad - but the kids eat them just like nuggets. Winner Winner (not) Chicken Dinner.

As always, a color coded shopping list and links the recipes below. Enjoy.

Jackfruit BBQ Sandwiches

Day	Dinner
M	Jackfruit BBQ Sandwiches and Slaw
T	Cheesy Quinoa Casserole Bake with black beans
W	Kale and Quinoa Minestrone
R	Couscous Salad
F	Cheesy Buffalo Cauliflower ‘Wings’ with a simple salad
S	Pizza
S	*New Recipe Night*

Produce Dairy Packaged Goods Spices/Sauces

M

2 20-ounce cans young green jackfruit in water (NOT in syrup or brine)

1/4 cup BBQ seasoning (2 Tbsp brown sugar + 1 tsp paprika + 1 tsp garlic powder + 1/2 tsp salt + 1/2 tsp pepper + 1/2 tsp chili powder)

3/4 cup BBQ sauce (ensure it’s vegan) + more for topping

FOR AVOCADO SLAW (optional)

2 cups shredded cabbage + carrots (Trader’s has a great cruciferous veg mix)

1/2 ripe avocado

1 Tbsp maple syrup (or sweetener of choice)

1 lemon or lime, juiced

Salt + Pepper to taste

(water to thin)

FOR SERVING

4-6 whole grain vegan buns (GF for gluten free eaters)

T

3 cups cooked quinoa

⅓ cup tomato/pasta sauce

⅓ cup milk (1% or full fat works fine)

¾ cup shredded mozzarella cheese

2 medium tomatoes, diced

Shredded basil or parsley or other herb for the top

Black Beans

W
    1 large yellow onion, diced (2 cups)

• 3 medium carrots, diced (1 1/2 cups)
• 2 stalks celery, diced (1 cup)
• 2 Tbsp olive oil
• 2 cups diced, fresh zucchini (from about 2 small)
• 2 cups green beans, cut into 1-inch segments
• 1 red bell pepper, diced
• 3 cloves garlic, minced
• 1 (32 oz) carton unsalted or low-sodium vegetable broth
• 1 (28 oz) can crushed tomatoes
• 3 cups water
• 3 1/2 Tbsp chopped fresh parsley
• 1 tsp dried rosemary, crushed
• 3/4 tsp dried thyme
• 1 1/2 tsp granulated sugar
• Salt and freshly ground black pepper, to taste
• 3/4 cup dry quinoa
• 1 (15 oz) can cannellini beans, drained and rinsed
• 1 (15 oz) can chick peas, drained and rinsed (aka garbanzo beans)
• 2 (heaping) cups chopped fresh kale, thick ribs removed
• 1 Tbsp lemon juice
• Shredded parmesan cheese, for garnish (omit or use vegan parmesan if making vegan)

R

2 Cups Israeli Couscous
1 Tbs Olive Oil
1 Veggie Bullion Cube in 2 cups of Water
1/4 Red Onion, Diced
10 Greek Kalamata Olives, Diced
1/2 Cucumber, Diced

F

1 small head cauliflower

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

½ cup sharp shredded cheddar cheese

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