Meal Plan for April 11, 2018

Try these easy, great recipes! Try something new or in a new way. Don’t miss the Citrus Salad featuring Olive Chattanooga’s Honey Ginger Balsamic Vinegar. Learn more about the benefits of Quinoa at Health Ambition and learn to incorporate this health food into your diet more often with the Green Bean & Quinoa Salad recipe. Try Pepper Jack rice with vegan friendly cashew cheese from Crumbleberry.  Review the meal plan and add items you need to make the meal plan work for you.


Green Bean & Quinoa Salad
  • 1/3 cup quinoa
  • 10 ounces green beans trimmed & cut
  • 1 carrot diced
  • 1 garlic clove minced
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon pepper
  • 1/2 cup chopped any fresh herb (optional) parsley, basil, mint, chives or mixture
  • 1/4 cup Olive Chattanooga olive oil
  • 2 tbsp Olive Chattanooga Lemon Balsamic (or 1 lemon juiced)
  1. Add the quinoa to a pot along with 2/3 cup water. Bring to a boil, reduce heat to low and cover. Cook until tender, about 15 minutes. Remove from heat and let stand for 5 minutes without touching. Lightly fluff with a fork, and side aside.

  2. While the quinoa is cooking, bring a large pot of lightly salted water to a boil. Add the green beans and cook for 1-2 minutes until just bright green. Remove from water with a slotted spoon and immediately place in a bowl of ice water. Pat dry and cut into 1-2" pieces

  3. Add the blanched vegetables and quinoa to a large bowl along with the diced carrot and herbs.

  4. In a small bowl or mason jar, add minced garlic clove, salt and pepper, and olive oil and Olive Chattanooga Lemon balsamic vinegar. Shake well.

  5. Toss dressing over the quinoa salad and toss to combine. Serve immediately. 

Recipe Notes

Photo from and Recipe adapted from https://www.delishknowledge.com/green-bean-quinoa-and-sprout-salad/

Learn more about the benefits of quinoa at https://www.healthambition.com/quinoa-health-benefits/


Crockpot Cabbage, Ham and Potato

Start this before you leave the house and have dinner ready when you come home. 

  • 1 ham hock the more the merrier or other any other ham cut or cubed or Vegan Sub The Stallion Hot Italian Sausage
  • 1/2 head cabbage chopped
  • 1 lb potatoes
  • 2 carrot chopped
  • 1 celery stalk chopped
  • 1/2 cup broth
  • 1 tsp Salt
  • 1 tsp Pepper
  1. Cut cabbage head in half. Cut core and chop into 1 inch pieces.
  2. Clean potatoes (no need to peel). Cut in half.
  3. Place cabbage on bottom, then top with potatoes, carrots and celery.

  4. Add broth.
  5. Sprinkle Salt and Pepper over potatoes and cabbage.
  6. Toss in one left over ham, bone and all (or just the few pounds of ham) You do not have to cut it up.
  7. Turn crockpot on medium for 6-8 hours.
Recipe Notes

If you want to get dress it up, throw in 2-3 minced garlic cloves or try your favorite herbs. 1 tsp Thyme would be a lovely addition. 


Citrus Salad with Honey Ginger Dressing
  • Lettuce rinsed and torn
  • 2 oranges peeled and sliced into thin circles
  • 3/4 cup (3 oz) toasted pecans roughly chopped
  • 4 ounces Hidden Haven Farm goat cheese crumbled (optional)
  • 1 shallot minced
  • 1/4 cup extra-virgin olive oil
  • 2 tbsp Olive Chattanooga Honey Ginger Balsamic Vinegar
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  1. Place the lettuce, oranges, pecans, and goat cheese (if using) in a large bowl.
  2. In a small bowl, whisk together the olive oil, balsamic vinegar, shallot, salt, and pepper. Add to the salad and toss. Divide among individual salad plates.
Recipe Notes

Recipe adapted from: https://www.realsimple.com/food-recipes/browse-all-recipes/lettuce-orange-pecan-salad


Pepper Jack Rice
  • 2 tbsp oil
  • 1 red bell pepper chopped
  • 1 medium onion chopped
  • 3 stalks celery chopped
  • 10 oz broth
  • 1 can black beans
  • 1-1/2 cups rice cooked according to package directions (6 cups cooked)
  • 8- oz sour cream remove for vegan friendly recipe
  • 2 cups shredded Pepper Jack cheese or sub Crumbleberry Pepper Jack Cashew Cheese 3 tbsp mixed with 6 oz hot water
  • Sea salt and pepper
  1. Preheat oven to 375ºF. Lightly oil a 9x13x2-inch baking dish.
  2. Heat oil in large skillet over medium-high heat. Add bell pepper and onion. Cook until softened, about 8 minutes.
  3. Combine cooked rice, sour cream, broth, beans and cooked celery, pepper and onion, and half of Pepper Jack cheese.
  4. Spread rice mixture into prepared pan.
  5. Cover dish with foil and bake 30 minutes.
  6. Remove foil and sprinkle with remaining cup of Pepper Jack cheese.
  7. Bake uncovered for an additional 10 minutes.
Recipe Notes

Photo & Recipe adapted from: http://www.plainchicken.com/2018/03/pepper-jack-rice-bake.html#RJiYSxOimKLAHsdH.99

Mushroom & Cabbage Stir Fry
  • ½ cabbage shredded into small pieces
  • 4 oz mushrooms sliced
  • 1 dried chili pepper
  • 1 tablespoon oil
  • 2 cloves garlic minced
  • 1 teaspoon sea salt
  • 2 teaspoons soy sauce
  • 1 teaspoon rice wine vinegar
  • One bunch of chives sliced (optional)
  1. Wash and shredded the cabbage into small pieces. Slice the mushrooms, mince garlic and cut dried chili pepper into small pieces.
  2. Heat up cooking oil in pan, add garlic and dried chili pepper to stir fry until aroma.
  3. Add mushroom and cabbage to stir-fry for another 4~5 minutes or until the cabbage becomes soft.
  4. Add soy sauce, vinegar, and salt. Mix well;
  5. Add chive to add extra flavor; transfer and serve.
Recipe Notes

A great recipe to use up leftover veggies. Add carrots, celery, or any other leftovers veggies in the fridge. 

Photo and Recipe from: https://www.chinasichuanfood.com/mushroom-and-cabbage-stir-fry/


Meet the Author

Michele Reneau

Michele and her husband relocated to Chattanooga, TN from Charleston, SC in 2009. Leaving a successful real estate career upon relocation, and shortly after became a mom, she transferred her passion of helping people into health matters. She became a Certified Health Coach and enthusiast for local real food. Michele is the Chattanooga Chapter leader of the Weston A Price Foundation. The Reneaus who now have 4 children started a family farm in 2015 on Signal Mountain. Michele loves to cook, eat and teach others about real food.