Meal Plan for June 6, 2018


Swiss Chard and Quinoa Patties
  • 2 cups cooked quinoa
  • 3 cups swiss chard chopped into smaller pieces
  • 1/2 cup parsley finely chopped or celery leaves
  • 1/2 cup red onion finely chopped
  • 1/3 cup flour
  • 3 large eggs
  • 2 cloves garlic minced
  • 2 tablespoons lemon juice
  • 2 tablespoons olive oil
  • 1 teaspoon each salt, pepper,dijon mustard, maple syrup, and garlic powder
  • 1/4 teaspoon hot pepper flakes
  1. Mix all of the ingredients in a large bowl, making sure that they're thoroughly combined. Let the mixture sit for 15 minutes before cooking.
  2. Once the patty mixture has rested, heat a flat bottomed pan over low-medium heat. Shape small patties of the quinoa mixture, about 8 cm wide and 2 cm high. Fry a few at a time (don't crowd the pan) in a teaspoon of oil. Flip once the first side is golden and set on a plate while you finish cooking the other patties. Serve warm with the avocado tahini dip. They will keep well in the fridge for three days.
Recipe Notes

Any green will work in this recipe.

Photo and Recipe from: https://occasionallyeggs.com/2016/08/quinoa-swiss-chard-patties-avocado-tahini-dip.html

Roasted Garlic Cauliflower Alfredo

Such a healthy alfredo alternative! Serve it with pasta or veggies. Make a white pizza. The sky is the limit on the uses. 

  • 1 medium cauliflower head chopped into florets
  • 1 head of roasted garlic
  • 1/2 cup broth or water reserved from cooking the cauliflower
  • 1/2 cup grated Parmesan cheese optional but recommended
  • sea salt and pepper to taste
  1. Cut cauliflower into florets. Place in a large pot and fill with water or broth or an equal mix of both. Cook the cauliflower until tender.
  2. Remove from water and place on a large baking sheet. Let cool slightly before blending.
  3. Place cauliflower, roasted garlic cloves, half of a cup of the cooking water or broth and cheese in a blender. Blend until smooth. Add more liquid if your sauce is too thick to your likings.
  4. Taste the sauce and add salt and pepper to taste.
  5. Use the sauce right away or pour into a jar. Cover and refrigerate until ready to use.
Recipe Notes

Photo and recipe from: https://www.crunchycreamysweet.com/2015/07/13/roasted-garlic-cauliflower-alfredo-sauce/2/


Broccoli and Yellow Squash Stir Fry
  • 1 bunching onion thinly sliced
  • 1/4 teaspoon dried oregano crushed
  • 1 clove garlic minced
  • 1 - 2 tablespoons olive oil or cooking oil
  • 1/2 teaspoon toasted sesame oil
  • 2 cups broccoli flowerets
  • 1 lb yellow summer squash cut into small wedges
  • Lemon wedges
  • Fresh basil optional
  • Sea salt and pepper
  1. Preheat wok over medium heat. Add oil to sizzle. Add onion, oregano, and garlic; stir-fry for 1 to 2 minutes or until onions are tender. Remove from wok or skillet; set aside.

  2. Add 1 tablespoon olive oil or cooking oil and the toasted sesame oil to wok. Add broccoli and squash; stir-fry for 3 to 4 minutes or until vegetables are crisp-tender, adding remaining oil if necessary. 

  3. Return onion mixture to wok; heat through. Serve with lemon wedges. Garnish with additional basil, if desired. Season with salt and pepper. 

Recipe Notes

Photo and recipe from: https://www.bhg.com/recipe/vegetables/green-and-gold-stir-fry/


Grilled Romaine
  • 1 whole head of romaine lettuce washed and halved
  • Salt
  • Black Pepper
  • Grated Parmesan cheese
  • 4 tablespoons Extra Virgin Olive Oil
  • 1 small clove garlic grated
  • 1 tablespoon of lemon juice
  1. Heat your grill pan till it’s very hot, or you can do this over a charcoal barbecue. Place your lettuce, cut side down, on the pan and let it sear for 3 mins or till you get nice marks on it.
  2. Do the same for the other side. You might need to press them down with a pair of tongs.
  3. Whisk the oil, grated garlic and lemon juice together. Plate the lettuce. Drizzle the oil all over the lettuce.
  4. Sprinkle salt and black pepper and finish with grated Parmesan cheese. Or you can choose Parmesan shavings.
Recipe Notes

Don't try this with any other kind of lettuce. Romaine is hardier and will hold up to the grill. Also consider adding some other toppings: Bacon, chopped tomatoes and basil would go nicely.

Photo and recipe from: https://www.featsoffeasts.com/grilled-whole-head-of-romaine-lettuce/?doing_wp_cron=1527818068.4009599685668945312500

Eggroll in a Bowl
  • 1 small cabbage thinly sliced
  • 2 large carrots shredded
  • 1 onion diced
  • 2-3 cloves garlic minced
  • 2 T toasted sesame oil
  • 1-2 T coconut aminos, tamari sauce, or soy sauce
  • 1 inch fresh ginger minced
  • Salt if needed
  • 1/4 cup red bunching onions optional for garnish
  • 8-16 oz your favorite protein cooked
  1. In a large saute pan, on medium heat, add the onion and toasted sesame oil. Cover and cook for a couple minutes until the onions soften.

  2. Add the remaining ingredients, cover and cook for about 7-10 minutes, making sure to stir at least once.

  3. Taste. If it needs salt, add now. 

  4. Serve with toasted sesame seeds and green onions as garnish.

Recipe Notes

This recipe is versatile. You can add anything in it. Swiss chard, broccoli, any kind of greens. If you want to spice it up, throw in some sliced jalapeños. 

Photo and recipe from: https://mywholefoodlife.com/2017/01/29/vegan-egg-roll-in-a-bowl/



Roasted Balsamic Turnips
  • 1 lb turnips
  • 1 T olive oil
  • 1 T balsamic vinegar
  • 1/2 tsp. dried thyme
  • Salt and freshly ground black pepper to taste
  • additional 1 tbsp. balsamic vinegar for finishing optional
  1. Preheat oven to 450F. Spray a baking sheet with non-stick spray or olive oil.

  2. Cut them stem and root end off the turnips and cut in half lengthwise. Peel turnips with vegetable peeler, then cut into bite-sized pieces. Whisk together olive oil balsamic vinegar, thyme, salt, and pepper. Put turnips in a bowl and toss with the balsamic mixture, turning them over a few times so they’re well-coated with the oil and vinegar.
  3. Spread turnips in a single layer on the baking sheet, arranging them with a flat side down. Roast turnips 25 minutes; then remove the pan and turn each one over so a different side is touching the pan. Roast about 10 minutes more, until turnips are softened and lightly browned.
  4. Arrange cooked turnips on a serving plate and drizzle over a little more balsamic vinegar, if desired. (This is the time to use that expensive aged Balsamic if you’re lucky enough to have some.) Season with a little more salt and fresh-ground black pepper and sprinkle with a little chopped parsley if desired. Serve hot.
Recipe Notes

Photo and recipe from: https://kalynskitchen.com/easy-south-beach-recipes-roasted/



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.