Meal Plan for June 20, 2018

Toss in your favorite protein and any other veggies you have stashed away in the fridge for a refreshing summer meal.

Southwestern Chopped Salad with Cilantro Dressing
  • Large head of romaine
  • 15 oz. can black beans rinsed and drained
  • 1-2 large bell pepper
  • 1 to matoes chopped
  • 1 cup corn
  • 5 green onions
  • 1 cup loosely packed cilantro stems removed and roughly chopped
  • 1/2 avocado or 1/2 cup plain vegan yogurt
  • 2 Tbsp. fresh lime juice about 1/2 lime, more to taste
  • 1-2 garlic cloves
  • 1/4 cup olive oil for oil-free, sub a little water to thin
  • 1 1/2 tsp. white wine vinegar
  • 1/8 tsp. salt
  • Recommended: agave/honey cumin
  1. Make the dressing: puree all ingredients in a food processor/blender until smooth. Taste and adjust seasonings if necessary.
  2. Finely chop romaine, bell pepper, tomatoes, and green onions.
  3. Place all ingredients in a large bowl and stir to combine.
  4. Toss with desired dressing.
  5. Feel free to add any other possible salad toppings in not listed.
Recipe Notes

Recipe and photo from: https://www.thegardengrazer.com/2013/04/southwestern-chopped-salad-with.html?_szp=343154

Serve this eggplant dish over rice or noodles with your favorite protein.

Chinese Eggplant with Garlic Sauce
  • 1 lb Chinese (long) eggplant, chopped
  • 1 tsp sea salt
  • 1 tsp cornstarch, plus more to coat eggplant
  • 1 tbsp soy sauce
  • 2 tsp sugar
  • 1 tsp ginger
  • 2.5 tbsp peanut oil (or other preferred oil)
  • 3 cloves garlic, chopped
  1. Chop eggplant into bite-sized pieces.

  2. Spread the sliced eggplant out on a paper towel. Sprinkle Kosher salt on both sides of the eggplant slices. Allow to rest for 45-60 minutes. Pat dry without rinsing.
  3. Combine soy sauce, sugar and the remaining 1 teaspoon cornstarch in a small bowl, mix well.
  4. Sprinkle eggplant with cornstarch and mix by hand, until eggplant is evenly coated with with a thin layer of cornstarch.
  5. Add 1 tablespoon oil to a nonstick skillet and heat over medium high heat until warm. Spread eggplant across the bottom of the skillet without overlapping. Grill the eggplant one side at a time until all the surfaces are charred and the eggplant turns soft, 8 to 10 minutes. Transfer to a plate. Cook the remaining batch(es) with the same method. If the skillet gets too hot and starts to smoke, turn to medium heat.
  6. Add the remaining 1/2 teaspoon oil and the ginger and garlic into the same skillet. Stir a few times until fragrant. Add all the eggplant back into the skillet. Turn to medium heat. Mix the sauce again until cornstarch is fully dissolved and pour it over the eggplant. Immediately stir a few times, until the eggplant is evenly coated and the sauce thickens. Turn to lowest heat and taste a piece of eggplant (be careful, it’s very hot). To adjust seasoning, turn to medium heat again, sprinkle eggplant with a pinch of salt and mix well (if you will serve this dish as a side, it should be salty enough. But for serving over steamed rice, add about 1/4 teaspoon salt).
Recipe Notes

Recipe and photo from: https://omnivorescookbook.com/chinese-eggplant-with-garlic-sauce?utm_content=bufferdb4db&utm_medium=social&utm_source=pinterest.com&utm_campaign=buffer

Chickpea Kale Salad
  • 1 can chickpeas rinsed and drained
  • 1 bunch kale, destemmed and chopped
  • 2 tablespoons fresh parsley or celery leaves chopped
  • 2 tablespoons olive oil
  • 1 clove garlic chopped
  • 1 lemon juiced
  • salt and pepper to taste
  • pecorino romano or parmesan cheese grated to taste (optional)
  1. In a bowl, combine chickpeas, chopped kale, parsley, olive oil, garlic and lemon juice.

  2. Add salt, pepper and grated cheese to taste.
  3. Toss all ingredients together and mix well.
  4. Cover bowl and refrigerate.
  5. Top with more grated cheese for presentation.
Recipe Notes

Photo and recipe from: http://wishfulchef.com/chickpea-kale-salad/

Yellow Wax Beans with Bacon Vinegarette
  • 1 pounds yellow wax beans trimmed
  • 2 tablespoons extra-virgin olive oil
  • 4 ounces thickly sliced bacon cut into bite size pieces
  • 2 tablespoons sherry vinegar
  • 1 to mato chopped,
  • 1 small onion very finely chopped
  • 2 garlic cloves minced
  • 1/3 cup chopped basil
  • Sea salt
  • Freshly ground pepper
  1. Cook the beans in a large pot of salted boiling water until crisp-tender, about 5 minutes. Drain the beans and cool them under cold running water. Drain well and pat dry; transfer the beans to a large bowl.
  2. In a large skillet, add the bacon and cook over moderate heat, stirring, until golden, 7 to 8 minutes. Remove the skillet from the heat and stir in the vinegar, tomatoes, shallot, garlic and basil. Scrape the bacon vinaigrette over the beans, season with salt and pepper and toss to evenly coat. Serve warm.
Recipe Notes

Photo and recipe from: https://www.foodandwine.com/recipes/warm-yellow-wax-beans-in-bacon-vinaigrette


Garlic Roasted Red Potatoes
  • 1 lb red potatoes chopped into quarters
  • 3 Tbsp olive oil
  • 1 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp paprika
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1 tsp Italian seasoning
  • 1/4 cup grated parmesan
  1. Preheat oven to 375 degrees.
  2. In a large bowl, toss potatoes with olive oil, seasonings and parmesan. Toss until potatoes are evenly coated.
  3. Spread potatoes in a single layer on a foil lined 15x10-inch pan.
  4. Bake, uncovered, for 45 to 50 minutes.
Recipe Notes

Photo and recipe from: http://www.plainchicken.com/2016/05/garlic-parmesan-roasted-red-potatoes.html


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.