Tag: meal planning

Creativity in quick and easy weeknight meals often gets lost. This week lets take it up a notch with interesting but delicious plates! *Note: All recipes serve 4.

Supper 1:

Creamy Tomato Soup

In a stock pot, heat 3 tablespoons of extra virgin olive oil (cold pressed). Add 4 chopped shallots and 2 chopped cloves of garlic. Season with salt and pepper and cook for 4 – 5 minutes over medium heat. Stir in 1/2 cup white wine while scraping bottom of pan for 2 – 3 minutes. Add 4 cups vegetable broth (low-sodium), 1 cup full-fat coconut milk, 1/2 cup sundried tomatoes, 2 teaspoons oregano, 1 teaspoon red pepper flakes. Reduce heat and allow to simmer for 30 minutes. Remove from heat and add 1 cup of basil leaves. Using a regular blender or immersion blender, blend until smooth. Add 2 teaspoons of balsamic vinegar, 1 – 2 teaspoons of maple syrup. Blend again. Serve with an extra drizzle of coconut milk and basil.

*Recipe from http://www.loveandlemons.com.  One of my fav’s! Even though these are solely vegetarians recipes, they are veggie forward (rather than grain) and easy to incorporate an animal protein if wanted.

Supper 2:

Seared Scallops with Bacon and Cabbage

Cook bacon in large stock pan. Remove bacon strips to paper-line plate and pour half of bacon droppings to grill pan or saute pan. Return stock pan to medium heat and add 1 head of sliced green cabbage and season with 1 tablespoon of dried thyme. Cook for 2 minutes before adding 1/2 cup water and cover. Cook for 5 minutes. Stir in chopped Fuji apple and 3 tablespoons of apple cider vinegar. Cook for another 5 minutes. Stir in chopped bacon and salt and pepper to taste. Turn heat on grill pan and swirl bacon drippings. Season scallops with salt and pepper. Cook 2 minutes on each side. Serve 1 1/2 cups of cabbage mixture on plate and top with scallops.

 Supper 3:

Stuffed Sweet Potatoes with Chicken

Prep 2 large sweet potatoes by covering with extra virgin olive oil, salt, and pepper. Cook potatoes in 400 degree oven for 45 minutes. Prep 2 bone in chicken breast by drizzling with olive oil and seasoning with salt and pepper. Place in oven after 10 minutes of potatoes. Cook until firm and juices run clear (approximately 35 minutes). Remove potatoes and chicken from oven and allow to cool slightly. In large saucepan, heat 2 tablespoons of olive oil over medium heat. Add 4 – 5 cups of kale and/or spinach to the pan to saute. Season with salt, pepper, and garlic powder. After wilted, remove from heat and add chucks of goat cheese to greens and shredded chicken breast. To plate, half potatoes and top with greens, goat cheese, and chicken mixture.

Supper 4:

Spanish Steak with Onions and Tomatoes

Season 1 pound sirloin steak with salt, pepper, and garlic pepper. In cast iron skillet, heat 1 tablespoon of olive oil over high heat. Cook beef for 1 – 3 minutes per side (depending on temperature of choice). Remove steak from pan and reduce heat. Add 1 tablespoon of olive oil and add 2 sliced yellow onions. Cook until tender. Add 2 sliced tomatoes to onions. Season with salt, pepper, and 2 teaspoons of cumin. Add 1/4 cup water and simmer for 5 minutes to create sauce. Slice steak and return to pan with onions and tomatoes. Add extra season if needed. Serve with 1/2 cup grain of choice such as farro or barley.

Grocery List:

Produce:

4 shallots

Garlic cloves

1 green cabbage

1 Fuji apple

2 large sweet potatoes

1 bunch greens: kale or spinach

2 medium yellow onions

2 medium beefsteak tomatoes

Fresh herbs: basil, dill

Protein:

4 slices of bacon

1 pound sea scallops

2 bone in chicken breast (organic, if possible)

1 pound sirloin steak (grass-fed)

Cold/Diary:

Goat cheese, soft

Pantry:

Extra-virgin olive oil

Dry white wine

2 cups vegetable broth (no or low sodium)

1 carton of culinary coconut milk

1 can/jar sun dried tomatoes

Balsamic vinegar

Maple syrup

Apple cider vinegar

1/2 cup grain of choice: farro, barley, brown rice

Dried herbs: oregano, red pepper flakes, thyme, garlic powder, cumin

Fall is officially here and so comes the soups back into the mix.  Add in a Spanish egg dish, a good shrimp stir fry, an interesting Thai, gluten-free option, and the week is complete. *Note: All recipes serve 4.

Supper 1:

Bison & Black Bean Chili

Heat a large soup pot over medium-high heat. Add 2 tablespoons of coconut oil followed by 1 pound of ground bison (substitute high quality, grass-fed beef for bison if desired). Add 1 large, diced sweet potato and 1 large, diced onion to pot and cook for 5 minutes. Add 2 tablespoons garlic, 3 tablespoons chili powder, 1 tablespoon cumin, 1 teaspoon of cayenne (optional for heat), salt, and pepper to taste. Stir to incorporate into mixture. Add 3 cups water (or beef stock) and cover for 10 – 12 minutes or until potatoes are tender. Uncover and add 2 15-oz cartons black beans, 1 carton diced tomatoes, and juice of 1 lime. Increase heat to return to simmer for 5 minutes. To serve, scoop into bowls and top with cilantro and shredded cheddar cheese.

Supper 2:

Mushroom Tortilla with Arugula Salad

Prep 8 eggs by beating for 1 – 2 minutes and season with salt and pepper. Set eggs aside. In large saucepan, heat 4 tablespoons of olive oil. Add ½ diced red onion and a pinch of salt and pepper. Cook over medium heat for approximately 5 minutes. Add mushrooms and season again. Cook for 6 – 8 minutes before adding ¼ cup chopped parsley. Pour eggs into the skillet, gently stirring until edges are set. Place large plate over the top of the mixture, flip tortilla onto plate and slide tortilla back into skillet. Cook for 2 minutes longer. Slide out of pan with option to drizzle tortilla with olive oil. Serve with arugula salad dressed with 2 tablespoons of olive oil, juice of 1 lemon, Parmesan cheese, salt, and pepper.

 Supper 3:

Spicy Shrimp, Pepper, & Quinoa Stir fry

Let’s spice up the week night with this easy but comforting recipe: https://mcsavage.com/2015/09/10/spicy-shrimp-pepper-quinoa-stirfry/

Supper 4:

Thai Spaghetti Squash with Pork Medallions

Preheat oven to 350 degrees. Half 1 large spaghetti squash, scoop out seeds, and place on baking sheet. Roast for 45 minutes. Take out halfway through, drizzle with olive oil, salt, and pepper. Season 1 small pork tenderloin with salt, pepper, and olive oil. Roast for 25 to 30 minutes or until center is pink. To make sauce, combine the following ingredients in small sauce pan: 1 can culinary coconut milk, 2/3 cup peanut butter, 1 tablespoon Stevia, ¼ cup water, 2 tablespoons tamari sauce or soy sauce, 2 tablespoons apple cider vinegar, 2 teaspoons sesame oil, 2 teaspoons red curry paste, and 1 tablespoon of garlic. Remove squash from the oven and scrape out strands with fork. Remove excess water if needed. In large bowl, combine squash strands, ¼ cup peanut sauce, and chopped parsley. Cut pork tenderloin into small 1 – 2 inch medallions. Place a serving of squash on plate, 2 – 3 pork medallions, crushed peanuts, and chopped parsley to serve.

Grocery List:

Produce:

1 large sweet potato (or 2 small)

2 Onion, yellow

Garlic cloves

1 lime

1 lemon (Meyer lemon, if available)

1 small red onion

1 pound cremini mushrooms

3 bell peppers (differing colors)

1 bunch scallions, sliced

1 medium spaghetti squash

Fresh herbs: cilantro, parsley

Protein:

1 package of spicy Andouille turkey or chicken sausage (nitrate, preservative free)

1 small pork tenderloin, or 4 small pork chops

Cold/Diary:

1 carton of eggs (pasture raised, organic)

Butter (unsalted, grass-fed)

Block Parmesan cheese

Pantry:

Coconut Oil, expeller pressed

Extra-virgin olive oil

2 cartons black beans

1 carton diced tomatoes

1 cup dry quinoa (any type will work)

2 cups chicken broth (no or low sodium)

2 tablespoons crushed peanuts

1 carton of culinary coconut milk

Peanut butter (natural, no sugar added)

Stevia

Tamari sauce (or soy sauce, low sodium)

Apple cider vinegar

Sesame oil

Red curry paste

Dried herbs: Chili powder, cumin, cayenne, oregano