Meal Plan for May 23, 2018


Oven Roasted Radish, Peas and Dill
  • 1 lb radishes trimmed of both ends and cut in half
  • 1 tbsp olive oil
  • sea salt and black pepper
  • 1 cup English peas cooked
  • 2 tbsp chopped fresh dill
  • 1/2 of a lemon cut into 4 wedges
  1. Preheat the oven to 450ºF.
  2. In a medium baking pan, drizzle radishes around with the olive oil, 1/4 teaspoon of salt and a dash of black pepper. Put the pan into the preheated oven for 10 minutes.
  3. Remove the pan from the oven. Add peas to the radishes. Rattle the pan again and then put it back into the oven for 2-3 minutes just to heat the peas through.
  4. Remove the pan from the oven, sprinkle everything with the dill and another 1/4 teaspoon of coarse salt. Snuggle in the lemon wedges and serve.
Recipe Notes

Photo and recipe adapted from:

Cream of Celery and Spinach Soup
  • 1 onion finely chopped
  • 1 clove garlic chopped
  • 2 tablespoons butter
  • 5 cups chicken broth
  • 4 cups chopped celery
  • 1 potato peeled and diced
  • 1 bunch fresh spinach trimmed
  • Salt and pepper
  1. In a large saucepan, soften the onion and garlic in the butter.
  2. Add the broth, celery, and potato and bring to a boil. Cover and simmer gently for about 20 minutes or until the vegetables are tender.
  3. In a blender (or with immersion blender) purée the soup until smooth with the spinach. Season with salt and pepper. Strain, if desired.
Recipe Notes

Recipe from:

Strawberry Spinach Quinoa Salad
  • 2/3 cup uncooked quinoa
  • 1 bunch spinach
  • 2 cups sliced strawberries
  • 1/2 cup feta cheese crumbled
  • 1/4 cup red onion diced
  • 2 large chicken breasts
  • 1 teaspoon olive oil
  • 1 teaspoon balsamic vinegar
  • salt & pepper
  • 1/4 cup white wine vinegar
  • 1/4 cup olive oil
  • 1 tablespoon honey
  • 2 teaspoons poppy seeds
  • 1/2 teaspoon dijon mustard
  • fresh ground pepper
  1. Cook quinoa according to package directions. Set aside to cool.
  2. While quinoa is cooking, pre-heat the oven to 425°F. In a small baking dish, combine the olive oil and balsamic vinegar. Place the chicken breasts in the dish, turning to coat in olive oil/balsamic. Season with salt and pepper.
  3. Place chicken in the oven and cook for 10 minutes. Flip and cook for 10-15 more minutes. Remove from oven and allow to rest for 5 minutes before slicing.
  4. Assemble jar salads by dividing ingredients between four 1-pint jars in the following order: vinaigrette, chicken, quinoa, berries, feta, red onion and spinach.
Recipe Notes

Storage: Seal and store in the fridge for up to 4 days. To serve:Shake out jar contents into a large bowl. Mix to combine all ingredients with the vinaigrette and enjoy! I recommend soaking your berries in 1 part vinegar and 3 parts water to keep your berries fresh for longer. Rinse and allow to dry on a towel before packing into the jars.

Photo and Recipe from:


Herbed Summer Squash
  • 2 lbs. zucchini and/or yellow squash approx 2 of each, halved lengthwise + sliced ½-inch thick
  • cup chopped fresh dill
  • ½ cup chopped fresh parsley
  • 6 cloves garlic pressed
  • 1 tsp. sea salt
  • ¼ cup white distilled vinegar
  • ¼ cup water room temperature
  • ¼ cup extra-virgin olive oil
  1. In a large bowl, toss all ingredients together until combined. Cover and chill for 2 hours. Serve cold.

Recipe Notes

Photo and recipe from:

Pea and Carrot Salad with Miso Ginger Dressing
  • 5 ounces trimmed fresh snow peas
  • 1 cup thinly sliced radishes
  • 2 cups peeled shaved rainbow carrots
  • 1/4 teaspoon kosher salt
  • 1 cup chopped orange carrots
  • 3 tablespoons water
  • 2 tablespoons rice wine vinegar
  • 2 tablespoons vegetable oil
  • 1 tablespoon plain 2% reduced-fat Greek yogurt
  • 1/2 chopped shallot
  • 1 1/2 teaspoons chopped fresh ginger
  • 1 1/2 teaspoons white miso
  • 2 tablespoons toasted walnuts optional
  1. Cook 5 oz. trimmed snow peas in a medium saucepan of boiling water, stirring often, until bright green, about 1 minute. Using a slotted spoon, transfer peas to a large bowl of ice water. Let peas stand 5 minutes; drain.

  2. Place 1 cup thinly sliced radishes and 2 cups peeled, shaved rainbow carrots in a medium bowl. Sprinkle with 1/4 tsp. kosher salt; let stand while you make the dressing.
  3. Combine 1 cup chopped orange carrots; 3 Tbsp. water; 2 Tbsp. rice wine vinegar; 2 Tbsp. vegetable oil; 1 Tbsp. plain 2% reduced-fat Greek yogurt; 1/2 chopped shallot; 1 1/2 tsp. chopped fresh ginger; and 1 1/2 tsp. white miso in a small food processor or blender. Process until smooth.
  4. In a serving bowl, drizzle peas and carrot mixture with dressing; sprinkle with 2 Tbsp. toasted walnuts.
Recipe Notes

You can substitute miso with tahini or even soy sauce.

Photo and recipe from


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.