Apr
19
Meal Plan for April 25, 2018

Local Season is just about in full swing! Enjoy these recipes with your freshly picked produce from local farms within a 60 mile radius of Chattanooga.

 

Oven Roasted Sweet Potatoes and Bok Choy
Ingredients
  • 1 bok choy
  • 1 lb sweet potatoes
  • 1/4 cup soy sauce
  • 1 tbsp sesame seeds
  • 1 green onion
  • 1/4 tsp crushed red pepper, optional
  • 1 tsbp sugar or honey
  • 1 tbsp rice wine vinegar
  • 1 tbsp sesame oil
  • sea salt and black pepper
  • 2 tbsp oil of choice
Instructions
  1. Preheat oven to 425F. Cut sweet potatoes on a diagonal into ¼-inch slices. Separate bok choy bulbs from leaves and quarter bulb.

  2. On a baking sheet, sweet potatoes and bok choy bulbs with 2 tablespoons oil, ¾ teaspoon kosher salt, and black pepper. Arrange in a single layer, transfer to oven, and roast until beginning to soften, about 15 minutes.

  3. While vegetables roast, chop green onions. Add to a small bowl along with soy sauce, rice wine vinegar, sesame oil, sesame seeds, honey, as much crushed red pepper as desired, and 1 tablespoon water. Whisk to combine. Taste and add salt as needed.

  4. After about 15 minutes of roasting, remove vegetables and add bok choy leaves. Toss to coat in oil from baking sheet, flip sweet potatoes, and return to oven. Roast together until sweet potatoes are tender, about 10 minutes more.

  5. Serve roasted sweet potatoes and bok choy and spoon over sesame sauce.

Recipe Notes

Photo and recipe adapted from https://www.plated.com/recipes/sheet-pan-sweet-potatoes-with-bok-choy-and-sesame-scallion-sauce

Warm Kale and Orange Salad
Ingredients
  • 1 bunch kale
  • 1 large orange
  • 1/2 cup of pecans toasted*
  • 5 cloves of garlic sliced super thinly
  • 3-4 tablespoons of freshly shredded Parmesan
  • 3 tablespoons of olive oil
  • salt and pepper to taste
Instructions
  1. Remove leaves from stem and slice into thin ribbons. Rinse well and massage them to work out fibrous texture.

  2. Zest half the orange and set zest aside. Cut one of the halves of the orange into segments.

  3. Squeeze out the juice of the other orange and set aside.
  4. Add olive oil to a large pan and bring to medium heat.
  5. Add garlic slivers into the oil. Cook for about 2-3 minutes or until lightly browned and crispy. Set aside on a plate.

  6. Add kale to the same oil that the garlic cooked in. Toss with the oil ensuring it is well covered with the oil and slightly wilted.
  7. Add in orange zest, orange juice, salt and pepper. Toss everything together for 1 minute.
  8. Place everything into a large bowl toss with pecans.
  9. Sprinkle shredded Parmesan on top and extra zest if desired.
Recipe Notes

Toast pecans over low heat in a regular pan on the stove. You have to toss them around pretty frequently and only toast them for 4-5 minutes until they develop a nice nutty, toasted aroma. Be careful, they burn fast!

Photo and recipe adapted from: http://girlandthekitchen.com/warm-tuscan-kale-salad-with-garlic-chips-oranges-and-pecans/

Simple Spinach Salad
Servings: 2
Ingredients
  • 2 handfuls fresh spinach
  • grated parmesan
  • chopped or slivered almonds toasted if you like
  • crumbled bacon OR fresh thinly-sliced mushrooms to top it off
for the vinaigrette:
  • juice of one lemon about 1/3 cup
  • small clove of garlic minced (about 1/2 teaspoon)
  • 1/4 cup olive oil
  • salt and pepper to taste
Instructions
to make the vinaigrette:
  1. combine lemon and garlic. slowly whisk in oil until the mixture starts to thicken and get cloudy. season with salt and pepper. (be careful if you are using bacon as it is pretty salty already.)
  2. toss salad and serve.
Recipe Notes

Recipe adapted from On Hand Modern

 

Asparagus Greek Salad
Ingredients
For Asparagus
  • ½ lb asparagus
  • 1 tbsp olive oil
  • salt and ground black pepper
  • 1 lb tomatoes diced
  • ½ medium red onions sliced
  • 1 cucumber diced
  • 1 tbsp feta cheese chopped (optional)
For Dressing
  • 1 tbsp freshly squeezed lemon juice
  • 2 tbsp extra virgin olive oil
  • 1 clove of garlic minced
  • Salt and fresh ground black pepper to taste
  • 1/2 tsp dried oregano
Instructions
  1. Preheat the oven to 425F.
  2. Cut off the woody ends of the asparagus.
  3. Arrange the asparagus onto a baking sheet in a single layer.
  4. Drizzle with olive oil, sprinkle with salt and pepper and toss well.
  5. Roast the asparagus for 12-15 minutes or until crisp-tender. Let it cool down and then slice them. Set aside.
  6. While the asparagus are in the oven, prepare dressing. In a mason jar, pour the freshly squeezed lemon juice and olive oil. Add salt, pepper, oregano, garlic and whisk everything together. Continue to whisk while streaming in the olive oil. Taste to check the seasoning.

  7. In a large salad bowl, add all the ingredients for the salad.
  8. Add asparagus in the salad bowl.
  9. Pour the dressing over the salad and toss well.
  10. Top with feta cheese.
Recipe Notes

Photo and Recipe adapted from http://www.primaverakitchen.com/asparagus-greek-chopped-salad/

 

Radish and Cucumber Salad with Garlic-Yogurt Dressing
Ingredients
For the Salad
  • 1 cucumber washed and cut into thin rounds
  • 1 bunch radish washed and thinly sliced
  • 1 bunch green onions chopped
For the Dressing
  • 1/4 cup plain yogurt
  • 1/4 cup sour cream
  • 1 teaspoon extra virgin olive oil
  • 2 cloves garlic minced
  • 1/2 teaspoon salt or to taste
  • 1/4 teaspoon fresh ground pepper or to taste
Recipe Notes

Photo and recipe adapted from: https://diethood.com/radish-cucumber-salad-garlic-yogurt-dressing/

Vegan modification: Use Veganese mayo for sour cream and yogurt.

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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.