Meal Plan for May 2, 2018


Strawberry Spinach Salad
  • 1 teaspoon sugar optional
  • 1/4 cup olive oil
  • 1/4 cup white wine vinegar
  • 1 tablespoon Dijon mustard
  • 2 garlic cloves minced
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 teaspoon paprika
  • 6-8 ounces fresh baby spinach
  • 1/4 small red onion sliced
  • 1 quart fresh strawberries hulled and quartered
  • 1/2 avocado cut into bite-sized pieces
  • 5 oz goat cheese
  • 1/2 cup pecan halves
  • 1/2 cucumber sliced
  1. in a pint size mason jar combine dressing ingredients. Seal and shake until well combined. Set aside on the counter.
  2. In a large bowl combine the spinach, onions, strawberries. Pour about 1/2 of dressing over salad, and toss. Top with avocado, cheese and nuts. Serve remaining dressing on the side.
Recipe Notes

Shake dressing well before using. If you are making the salad ahead. Prep the salad ingredients and refrigerate. Then dress the salad about 15 minutes before serving. This will help keep the spinach from wilting. Mozzarella, feta or blue cheese would also work well on this salad. Add sliced grilled chicken for a fabulous summer meal. Recipe adapted from: http://www.theslowroasteditalian.com/2016/05/best-ever-strawberry-spinach-salad-recipe.html


Spicy Roasted Broccoli

If you’ve never had roasted broccoli before, be prepared for it to become your new favorite! Broccoli is an alkaline food which means it keeps the body from being too acidic. It’s high in fiber which keeps you feeling full longer. Broccoli also contains many essential minerals. This hearty side dish has a kick to it, but it can definitely be adjusted depending on personal preference.

Servings: 2 People
  • 1 lb broccoli, cut into florets
  • 1/4 cup olive oil, divided
  • 1/2 tsp sea salt
  • 1 tbsp lemon juice
  • 1 tsp lemon zest
  • 1 tbsp capers, minced
  • 1 tsp red pepper flakes omit if you don't want it spicy
  • freshly ground black pepper
Preheat the oven to 425.
  1. On a baking sheet, toss the broccoli with the salt and half of the olive oil.

  2. Roast for 10 minutes, flip, and roast for another 10, or until nicely browned and softened.

  3. Meanwhile, in a large bowl, combine the remaining olive oil, lemon juice, lemon zest, capers, red peppers flakes, and some freshly ground black pepper to taste.

  4. Once the broccoli is done, toss with the dressing and serve.

Butternut Kale Quinoa Salad
  • 1 butternut squash cubed (1/2 inch pieces)
  • 1 tablespoon olive oil
  • 1 tablespoon dark brown sugar
  • 1 teaspoon paprika
  • 3/4 teaspoon sea salt
  • 3/4 teaspoon ground coriander
  • 3/4 teaspoon cumin
  • 1/4 teaspoon freshly ground black pepper
  • 1 tablespoon whole grain Dijon mustard
  • 2 tablespoons honey
  • 1/4 cup cider vinegar
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup olive oil
  • 1 bunch kale stripped off stems, rinsed and patted dry
  • 4 cups cooked quinoa 1 cup dry
  • 1/4 cup dried cranberries
  1. Preheat your oven to 400 degrees.
  2. Toss the cubed butternut squash in the oil, sugar, paprika, salt, coriander, cumin, black pepper, and cayenne. Spread out evenly onto a rimmed sheet pan and bake for 20 minutes. No need to toss, just rotate the pan halfway through.
  3. Meanwhile make the dressing. In a glass jar combine the mustard, honey, vinegar, lemon juice, salt and pepper. Add in the oil, secure the lid and shake well.
Recipe Notes

Recipe and photo from: http://www.simplyscratch.com/2015/10/warm-butternut-kale-quinoa-salad-and-fair-trade-giveaway.html#more-31305

Tomato and Spinach Quiche
  • 1 9 inch Pie Crust
  • 1 lb Tomatoes
  • 1 tablespoon Olive Oil
  • 1/4 teaspoon Basil
  • 1 1/2 cups Baby Spinach
  • 5 oz goat cheese
  • 6 Large Eggs
  • 1 cup Whole Milk
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Black Pepper
  1. Heat the oven to 400 degrees. Slice the tomatoes into 1/4 inch round slices. Arrange the tomato slices on a baking sheet. Drizzle the olive oil over the tomatoes. Sprinkle the basil, and some salt and pepper over the tomatoes. Let the tomatoes roast for 10-15 minutes, until soft.

  2. Drizzle just enough olive oil to barely cover a skillet, and heat over medium low. Add the spinach, and cook until just wilted, stirring frequently.

  3. Lower the heat of the oven to 375 degrees. There is no need to precook the pie crust. If it is frozen let it thaw for 15 minutes first.

  4. Layer the spinach, mozzarella, and roasted tomatoes in the pie crust.

  5. Mix the eggs, cream, milk, salt, and pepper. Either beat them by hand for 2 minutes, or use a mixer for 1 minute. You want the eggs to be light and fluffy.

  6. Pour the egg mixture over the vegetables and cheese and into the pie crust. Fill the crust as much as possible, without letting the egg spill out.

  7. Bake for 35-45 minutes, until the center of the quiche has firmed up.

Recipe Notes

Adapted from: https://thekittchen.com/quiche-recipe/

Korean Chicken Lettuce Wraps
  • 2 1/2 tablespoons soy sauce
  • 1 tablespoons dark brown sugar
  • 1 1/2 tablespoons dark sesame oil
  • 1 tablespoon gochujang sauce such as Annie Chun's
  • 1 tablespoon fresh garlic minced
  • 1/4 teaspoon black pepper
  • 1 pound skinless boneless chicken breast halves, thinly sliced
  • 1 cup cooked rice
  • 2 teaspoons oil of choice
  • 12 lettuce leaves
  • 1/2 cucumber sliced and quartere
  • 1 green onions diagonally sliced
  1. Combine first 6 ingredients in a large zip-top plastic bag. Place 2 tablespoons soy sauce mixture in a small bowl; set aside. Add chicken slices to remaining soy sauce mixture in bag; seal. Refrigerate 2 hours.

  2. Remove chicken from bag; discard marinade.

  3. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add chicken; cook 2 minutes on each side or until done.

  4. Place 3 tablespoons rice in each lettuce leaf. Add chicken mixture, cucumber slices, and green onions. Enjoy!

Recipe Notes

If you don't have gochugang, you can substitute with equal parts Sriracha and white/yellow miso (soybean paste). Or you can just use Sriracha and 1 tbsp extra sugar. It won't quite be the same but good enough. 
Recipe from http://www.myrecipes.com/recipe/korean-chicken-lettuce-wraps?utm_source=pinterest.com&utm_medium=social&utm_campaign=myrecipes


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.