Meal Plan for July 25, 2018

We are excited to give you something new this week that we asked our farmers to grow for us. Red Yard Long Beans. These fun looking beans are similar to  green beans, but their texture is distinct and they are noticeably a different color.

Unlike green beans, which can taste palatable steamed or boiled, yardlong beans become waterlogged and bland when treated with water. The beans are best cooked with oil: sauteed, stir-fried, or deep-fried, their flavor intensifies and their texture remains tight and juicy. They are super long but you just chop them to length and stir fry them.  While the long strands may be limp and slightly wrinkled, they are still fresh. The recipe included for them is a little spicy but you can modify the spice to your liking. Hope you enjoy them!

Szechuan-style Chinese Yard Long Beans
  • 1 bunch yard long beans cleaned and chopped into about 4 inch pieces
  • 6 cloves garlic peeled and minced
  • 1 tsp. chili garlic sauce or more or less to taste
  • 2 tbs. oil of choice for stir frying
  • sea salt to taste
  • generous splash of soy sauce
  1. In dry pan, fry long beans for 8 to ten minutes until they become somewhat blackened. Remove beans from pan.
  2. Add oil, garlic and chili garlic sauce to pan. Saute for a minute until garlic aroma becomes noticeable.
  3. Add long beans back to pan and mix with fried garlic sauce. Add salt and splash of soy sauce. Cover to warm thoroughly. Serve.
Recipe Notes

Recipe from: http://weirdcombinations.com/2009/06/szechuan-style-chinese-long-beans/

Potato and Pepper Breakfast Scramble
  • 1 lb potato
  • 1/2 lb sweet bell peppers
  • 1/2 small onion
  • 2 cloves garlic
  • 2 pastured eggs
  • 1/2 avocado
  • Red chili flakes optional
  • Black pepper and sea salt
  • Oil of choice
  1. Chop up potato, peppers, onion, and garlic. Stick potatoes in a bowl and microwave for 3 minutes to soften.

  2. Heat up some olive oil in a pan and cook potatoes, peppers, onions, and garlic until onions are translucent and veggies get a little bit soft.

  3. Crack an egg in the pan and mix around until cooked (if you prefer, you can scramble the egg beforehand). 

  4. Top with pepper, red chili flakes, and sliced avocado.

Recipe Notes

Recipe from http://www.kalememaybe.com/kalememaybe/2015/8/18/potato-and-pepper-breakfast-scramble-with-avocado



Zucchini Pizza Boats
  • 1 lb zucchini
  • 1 Tbsp olive oil
  • 1 clove garlic finely minced
  • Salt and freshly ground black pepper
  • 1 cup marinara sauce
  • 1 1/2 cups shredded mozzarella cheese 6 oz
  • 1/3 cup finely shredded parmesan cheese 1.4 oz
  • 1/2 cup mini pepperoni slices or other favorite protein
  • any other favorite pizza toppings
  • 2 Tbsp chopped dried oregano
  1. Preheat oven to 400 degrees. Line a large rimmed baking sheet with parchment paper or a Silpat liner, set aside.

  2. Cut each zucchini into halves through the length (if they don't lie flat trim a thin portion from bottoms so that they will lie mostly flat. Pat insides dry with paper towels (cut portion). Align on prepared baking sheet.

  3. In a bowl, stir together olive oil and garlic then brush lightly over tops of zucchini. Sprinkle with salt and pepper to taste then brush a slightly heaping 1 Tbsp marinara sauce over each zucchini, leaving a small rim near edges uncoated. Sprinkle tops evenly with mozzarella cheese then with parmesan cheese. Top with pepperoni slices and any other toppings (placing them more near centers as the cheese will melt and spread).

  4. Bake in preheated oven 12 - 18 minutes (bake time will vary depending on how thick your zucchini are and how crisp/tender you want them).

  5. Remove from oven and sprinkle with chopped fresh oregano. Serve warm.

Recipe Notes

Recipe from: https://www.cookingclassy.com/zucchini-pizza-boats/


For Fajitas Seasoning
  • 1 tbsp Chili Powder
  • 1/2 tsp Black Pepper
  • 1 tsp Salt
  • 1/2 tsp Paprika
  • 1/4 tsp Onion Powder
  • 1/4 tsp Garlic Powder
  • 1/4 tsp Cumin
  • pinch Red Pepper Flakes optional
For Fajitas
  • 1 lb bell peppers, any color sliced
  • 1 red onion sliced thin
  • Oil for cooking
  • 1 lb favorite protein cooked
For Serving
  • Lettuce Wraps
  • Sides such as sour cream, salsa, guacamole
  1. In a small bowl, whisk together all of the fajita seasoning ingredients. Set aside.
  2. In a hot cast iron skillet or fry pan, add 1-1/2 tsp of oil and the sliced red onions. Cook for 3 minutes.
  3. Add all of the sliced peppers and cook until tender and charred. Remove from the pan. Add protein to warm up.

  4. Create wraps with lettuce wraps by adding some of everything including sour cream, salsa, guacamole, etc.

Recipe Notes

Recipe from: https://theveglife.com/vegan-fajitas/

Roasted Okra
  • 1 tbsp olive oil
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1/2 tsp garlic powder
  • 1 lb fresh okra
  1. Preheat the oven to 425 degrees.
  2. On a rimmed baking sheet, place a sheet of parchment paper cut to fit the inside of the pan.
  3. Place dried okra in a bowl, add all the ingredients and toss gently with you hands.
  4. Spread the okra in a single layer and bake for 20-30 shaking the pan 2 or 3 times during the roasting process.
Recipe Notes

Recipe from: https://foodies4mmc.com/2013/05/07/roasted-okra-2/

Roasted Cabbage with Onion Dijon Sauce
  • 1/2 medium green cabbage about 1 1/2-lbs
  • 1 TB. garlic-infused olive oil or regular olive oil
  • salt & pepper
  • 3 TB. butter
  • 2 TB. minced fresh onion
  • 1 TB. Dijon mustard
  • 1/2 tsp. minced garlic
  • pinch 1/2 tsp. each salt and pepper
  • chopped chives or parsley for serving optional
  1. Heat oven to 450 degrees. Line a baking sheet with parchment or silicone.
  2. Cut cabbage half into four equal wedges and set on prepared baking sheet. Use a pastry brush to coat the cut side of each wedge with oil and sprinkle with salt and pepper. Turn wedges and repeat.
  3. Place the baking sheet in the oven and cook for 10-12 minutes. Flip the wedges and roast until nicely browned, 8-10 minutes more.
  4. Meanwhile, make the sauce by adding all the sauce ingredients to a small saucepan and cook over medium heat until the butter is completely melted. Keep warm (alternately, place ingredients in a microwavable container and cook on high for about 1 minute – warm again before using).
  5. To serve, place the wedges on a plate and drizzle with the sauce. Sprinkle with chives or parsley, if desired.
Recipe Notes

Recipe from: https://anoregoncottage.com/roasted-cabbage-wedges-with-onion-dijon-sauce/2/

Swiss Chard and Onion Frittata
  • 1 bunch Swiss chard
  • 4 Tbs. oil of choice
  • 1 small yellow onion thinly sliced
  • Sea salt and freshly ground black pepper
  • 6 large eggs
  • 4 cloves garlic finely chopped
  • 1/4 cup 1 oz./30 g. freshly grated Parmesan cheese
  • 1-2 pinches cayenne pepper
  1. Position a rack in the upper third of the oven and preheat to 350ºF.
  2. Separate the stems from the chard leaves by cutting along both sides of the center vein. Cut the chard stems crosswise into slices 1/4 inch (6 mm.) thick and coarsely chop the leaves. Set aside separately.
  3. In a large frying pan, heat 2 tablespoons of the olive oil over medium heat. Add the onion and saute until tender, about 6 minutes. Add the chard stems, season with salt and saute until they start to soften, about 4 minutes. Add the chopped chard leaves and saute until all of the chard is tender, 3-4 minutes longer. Transfer to a plate. Set aside.
  4. In a large bowl, lightly beat the eggs with the garlic and Parmesan. Season with cayenne, salt and black pepper to taste.
  5. Drain the liquid from the plate holding the chard, squeeze the leaves gently to remove any excess liquid, and stir into the egg mixture. In an 8-inch ovenproof frying pan, heat the remaining 2 tablespoons olive oil over medium-high heat. Add the egg mixture, reduce the heat to medium, and cook without stirring until the eggs are set around the edges, about 5 minutes. Transfer to the oven and bake until completely set, 7-9 minutes longer. Remove from the oven and let cool briefly.
  6. Cut the frittata into wedges and serve straight from the pan, or invert onto a large plate, if desired, cut into wedges, and serve. Serves 4-6.
Recipe Notes

Recipe from: https://blog.williams-sonoma.com/swiss-chard-onion-frittata/


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.