Meal Plan for June 13, 2018

Spaghetti Squash Taco Bake
  • 1 large spaghetti squash
  • 1 TBSP olive oil
  • 1 pound ground meat turkey beef, chicken
  • 1 can black beans
  • 2 TBSP favorite taco seasoning
  • 1 cup tomatoes chopped
  • 1/2 cup yellow onion chopped
  • 1 cup shredded cheese
  • fresh cilantro Optional
  1. Preheat your oven to 400*F. Place your spaghetti squash halves on a baking sheet, insides facing up. Drizzle with the olive oil and bake for approximately 40 minutes until the center is tender. Allow to cool. (Or put them in the Instant Pot pressure cooker for 2 minutes on steam).
  2. While the squash is roasting, brown your ground meat in a large skillet over medium heat until it is fully cooked. Once cooked, drain any grease out and add the taco seasoning, tomatoes, and onion and cook for 2-3 minutes or until the veggies have softened slightly.
  3. Once the squash is cooked and cooled slightly for handling, use a fork and with a scooping action, scoop out the inside of each squash half. The result will be noodle-like strands of squash. Transfer the spaghetti squash to the skillet with everything else.
  4. Stir all together and then transfer to a 9 x 13 baking dish. Top with cheese and chopped cilantro. Bake for 15 minutes or until the cheese has melted. Enjoy!
Recipe Notes

Photo and recipe from: http://blessherheartyall.com/spaghetti-squash-taco-bake


Honey Mustard Kale Salad
  • 2 tbsp dijon mustard
  • 1 1/2 tbsp honey
  • 1 tbsp lemon juice
  • 4 tbsp olive oil
  • salt and black pepper to taste
  • 1 bunch of green kale
  • 1 avocado
  • 1/2 cup chopped almonds
  • 1/3 cup grated parmesan or feta
For the dressing: Add all ingredients into a small bowl and whisk until combined.
For the salad: Remove the leaves from the stems of the kale. Rinse kale well under cold water and dry in a salad spinner or with two towels. Roughly chop the kale leaves into bite sized pieces and place into a large bowl.
  1. Dice the avocado and add to the kale. Top with chopped almonds and parmesan and toss in the dressing until well coated.
  2. Serve immediately.
Recipe Notes

Kale holds up well when pre-dressed, so leftovers in the fridge won't get soggy, they'll taste even better!

Photo and recipe from: http://www.tomatoboots.co/honey-mustard-kale-salad/


Black Pepper Chicken
Servings: 2 people
  • 1 skinless and boneless chicken breast cut into thin strips
  • 2 tablespoons oil
  • 1/2 lb onion sliced
  • 1 green bell pepper cut into strips
  • 1 teaspoon freshly ground black pepper
  • 2 tablespoons soy sauce use 1 tablespoon for marinade
  • 1/4 teaspoon sugar
  1. Marinate the chicken strips with 1 tablespoon of soy sauce for 10 minutes.
  2. Heat up a pan or skillet and add the oil. When the oil is heated, add the sliced onion and quickly stir-fry until aromatic and follow by the bell pepper and black pepper. Stir-fry for 1 minute.

  3. Stir in the chicken and continue to stir-fry until the chicken is cooked. Add in the soy sauce and sugar. Stir to combine all the ingredients well. Serve the black pepper chicken with warm steamed rice.

Recipe Notes

Recipe adapted from Rasa Malaysia

Cucumber & Chives
  • 1/4 cup apple cider vinegar
  • 2 tablespoons olive oil
  • 2 teaspoons granulated sugar
  • 1 teaspoon kosher salt plus more as needed
  • Freshly ground black pepper
  • 2 pounds cucumbers about 4 medium
  • 2 tablespoons finely chopped fresh chives
  1. Place the vinegar, oil, sugar, salt, and a few grinds of pepper in a large bowl and whisk to combine.
  2. Slice the cucumbers into thin 1/8-inch-thick rounds. Place them in the bowl, add the chives, and toss to combine. Cover and refrigerate for at least 30 minutes or overnight to allow the flavors to meld. Taste and season with salt and pepper as needed before serving.
Recipe Notes

Photo and recipe from: https://www.thekitchn.com/recipe-tangy-cucumber-salad-243623?utm_source=pinterest&utm_medium=social&utm_campaign=managed&crlt.pid=camp.pcMQu3IyJkY1

Broccoli Cheese Stuffed Potatoes
  • 2 medium russet potatoes washed and dried
  • 1 teaspoon olive oil
  • 2 tablespoons salted butter softened or oil of choice
  • 1/2 cup yogurt or sour cream
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 teaspoon chives or green onions
  • 1 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1.5 cooked broccoli chopped, divided
  • 2 cups cheddar cheese shredded, divided (or try Crumbleberry vegan Sun Dried Tomato or Five Pepper Jack cashew cheese)
  • 1/2 cup milk
  1. Preheat oven to 400 degrees (F). Line a small baking sheet with parchment paper; set aside.

  2. Place potatoes in a small baking dish and bake for 1 hour, or until soft. OR place potatoes in Instant pot on rack with 1/2 cup water on Manual for 10 minutes. Allow to natural pressure release.

  3. Remove from oven and set aside to cool. Once the potatoes are cool enough to safely handle, slice each one in half, lengthwise. Scoop out the potato pulp and place it into a large bowl, being careful to leave the skins intact. 

  4. Rub the outsides of the potato skins with a little olive oil. Place the skins on the prepared baking sheet and set aside.

  5. Add the butter to the potato pulp and mash - using an electric mixer or a potato masher - until fairly smooth; add yogurt or sour cream, milk, salt, pepper, chives, garlic powder, paprika, broccoli and 3/4 cup of the cheese (or try Crumbleberry vegan Sun Dried Tomato or Five Pepper Jack cashew cheese). 

  6. Divide the filling evenly among the potato shells then top with remaining cheese. Bake for 20-25 minutes or until the cheese is melted and the potatoes are heated through. Serve at once! 

Recipe Notes

Feel free to add in your favorite protein. Use a different cheese or substitute cashew cheese for vegan products. Crumbleberry Cashew cheese makes it easy. Just take 2 tbsp of Cashew Cheese and mix it with 1/2 cup of hot water to substitute for milk and yogurt. Try Five Pepper Jack or Sun Dried Tomato. 

Candy Cane Beet Salad
  • 1 bunch Chioggia orange, yellow or red beets, peeled
  • Handful fresh basil leaves thinly sliced
  • 2 tablespoons fresh lemon juice
  • 2 - 3 tablespoons best olive oil
  • 1 1/2 teaspoons sugar
  • 1/4 teaspoon salt
  • 1/4 cup soft fresh goat cheese
  • 2 tablespoons toasted chopped pistachios
  • Salad greens
  1. Shave the beets into ribbons with a vegetable peeler, mandoline slicer or spiral slicer. Toss gently on a plate or large bowl with the basil.
  2. Whisk together the lemon juice, oil, sugar and salt until dissolved and blended.
  3. Toss the beets with just enough of the dressing to coat lightly; add more dressing and seasoning to taste. Top with goat cheese and pistachios. Serve over arugula or baby greens.
Recipe Notes


Photo and recipe from: https://familystylefood.com/candy-cane-beet-salad-with-pistachios-goat-cheese/


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.