Meal Plan for April 18, 2018


Easy Sweet Potato & Black Bean Burrito Bowls
  • 1 cup basmati rice + ingredients to make
  • 1 lb sweet potatoes
  • 1 red bell pepper
  • 1/4 cup olive oil separated
  • 1/2 teaspoon paprika
  • 1/2 teaspoon chili powder
  • 1/2 tsp Salt and pepper each
  • 1 can 15 ounces black beans, drained and rinsed
  • Toppings: cilantro, fresh lime, avocado(s), jalapenos (optional)
  • 1/2 cup mayo
  • 3 tablespoons freshly squeezed lime juice + 1/4 teaspoon lime zest
  • 1/8 teaspoon ground cumin
  • 1/4 teaspoon paprika
  • 1/2 teaspoon chili powder
  • Pinch of salt and ground black pepper
  1. Preheat the oven to 425 degrees F.
  2. Peel the sweet potatoes and chop into bite-sized chunks. Slice the bell peppers.

  3. Toss the potatoes with 3 tablespoons olive oil, paprika, and chipotle chili powder.
  4. Place the potatoes in the oven for 15 minutes. Remove from oven and add in the sliced peppers and toss around with the remaining 1 tablespoon oil.
  5. Start by cooking the brown rice according to package directions. Allow to cool before assembling the final bowls.
  6. Return to the oven and cook for another 15-20 minutes or until the peppers are crisp tender and the potatoes are tender.
  7. Remove and toss on the tray with the rinsed and dried black beans.
  8. Allow these roasted veggies to cool down to just above room temperature.
  9. While everything is cooking, in a small bowl, combine all of the dressing ingredients (mayo, lime juice and zest, ground cumin, paprika, chili powder, and Sriracha) and whisk together until completely combined.
  10. Prep the toppings: chop cilantro, slice an avocado, slice a jalapeno, and slice a lime.
  11. Make the bowls: fill a bowl with cooked and cooled rice, top with cooled veggies and beans, and add toppings and dressing.
  12. Enjoy immediately.
Recipe Notes

Photo and recipe from: https://www.chelseasmessyapron.com/easy-sweet-potato-black-bean-burrito-bowls/

Easy Green Salad
  • 1 lettuce
  • 1/2 cup green onions finely sliced
  • 1 cup panko breadcrumbs
  • 4 ounces crumbled Pecorino Romano optional
  • 1/3 cup olive oil
  • 1/4 cup red wine vinegar
  • 1 tablespoon whole grain mustard
  • 1 teaspoon pepper
  • 1 teaspoon salt
  • 1 teaspoon sugar
  1. Add the lettuce, spring onions, breadcrumbs, and Pecorino to a large bowl.
  2. Combine the olive oil, vinegar, mustard, salt and pepper, and sugar in a small bowl and whisk vigorously to combine.
  3. Right before serving, add the dressing to the salad and toss to combine. Serve immediately.
Recipe Notes

Photo and notes adapted from: https://thishealthytable.com/blog/my-favorite-green-salad


Beetin' Yogurt

  • 1.5 cups plain green yogurt
  • 1 lb red beets
  • 1 large garlic clove minced
  • 1 pinch salt
  • 2 tablespoons fresh strained lemon juice
  • sea salt
  • fresh ground pepper
  • 1 pinch sugar optional
  • 1 sprig of fresh mint to garnish
  1. Cut off all but 1 inch of the beet stalks and leave the roots intact. Rinse the beets well but do not peel. Cook the beets in boiling salted water until tender, 25 to 35 minutes. (Or Steam in the Instant Pot for 5-7 minutes depending on size. More for larger beets.) 

  2. Drain, slip off the skins under cold running water, and cut away the root ends and stalks.

  3. Coarsely grate the beets, using the shredding disk of a food processor or the large holes of a hand grater (latex gloves are recommended for the latter or you'll look like an axe murderer!). Alternately you can cut them into small cubes.

  4. Combine the garlic, lemon juice, salt and pepper in a medium bowl. Add the beets and yogurt and blend well. Taste and add a pinch of sugar if desired. Transfer to a serving dish, cover and refrigerate until well chilled, about 1 hour. Garnish with sprigs of fresh mint just before serving.

Asian Broccoli Salad
  • 1 lb broccoli cut into small florets
  • 1/2 cup thinly-sliced green onions
  • 1/2 cup peanuts
  • 1 peanut sauce recipe below
  • sesame seeds for garnish (optional)
  • 1/4 cup natural peanut butter
  • 1 tablespoon rice vinegar
  • 1 tablespoon soy sauce if you are gluten-free, use GF soy sauce or tamari
  • 1 tablespoon sugar or honey
  • 1/8 teaspoon toasted sesame oil
  • 1-2 tablespoons hot water as needed to thin the sauce
  1. Heat a large pot of water until it is boiling. Add in the broccoli florets and boil for 30 seconds. Use a mesh strainer to transfer them into a bowl of ice water, which will immediately halt the cooking process. Drain. Then add the remaining ingredients and toss until combined. Serve immediately, garnished with sesame seeds if desired.
  1. Whisk all ingredients together until combined. If the dressing is too thick, whisk in hot water a tablespoon at a time until it reaches the consistency you desire.
Recipe Notes

You can add in any other veggies like carrots and mushrooms.

Photo and recipe adapted from https://www.gimmesomeoven.com/asian-broccoli-salad-peanut-sauce/?epik=06a0vE_IWn5J0


Balsamic Roasted Vegetables
Servings: 2 people
  • ¼ pound Brussels sprouts about 1 ½ cups, tough end removed and sliced in half
  • 1 large carrot sliced
  • 1 ½ cups cauliflower florets
  • cup olive oil
  • cup balsamic vinegar
  • ½ tablespoon dijon mustard
  • 1 tablespoon maple syrup
  • ¼ teaspoon real salt or to taste
  • ¼ teaspoon freshly ground black pepper
  • 1 teaspoon dried thyme
  1. Preheat the oven to 425 degrees.
  2. Place your prepared vegetables on a baking sheet. For easier clean up, cover the pan in parchment paper.
  3. In a small bowl, whisk together the oil, vinegar, mustard, maple syrup, salt, pepper, and thyme.
  4. Pour the mixture on the vegetables and toss them to coat them well.
  5. Roast in the preheated oven for 25-30 minutes, until the vegetables are golden brown. Stir the vegetables 1-3 times during the roasting time to ensure even roasting.


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.