May
24
Meal Plan for May 30, 2018

Use this stir fry recipe and try snow peas, zucchini and bok choy!

Bok Choy and Mushroom Stir Fry
Servings: 2 people
Ingredients
  • 1/2 of a baby bok choy
  • 2 teaspoons olive oil
  • 1 garlic clove chopped
  • 1/2 teaspoon minced fresh ginger
  • 3 ounces sliced mushrooms
  • 1 tablespoon rice wine
  • 1/2 tablespoon soy sauce
  • 1 teaspoons sesame oil
  • 1/8 teaspoon each salt and pepper
Instructions
  1. Trim bases of bok choy and separate outer leaves from stalks, leaving the smallest inner leaves attached. Rinse and thoroughly dry bok choy.

  2. Heat a wok or large frying pan over medium-high heat until hot when you wave your hand over the bottom. Add olive oil, garlic, and ginger and stir once; then immediately add mushrooms and stir-fry until they just begin to brown, 1 to 2 minutes.

  3. Add rice wine and cook 30 seconds. Add bok choy leaves and stalks and cook, tossing with tongs, until beginning to wilt, about 1 minute. The wok may seem crowded, but the leaves wilt quite a bit.
  4. Add soy sauce, sesame oil, salt, and pepper; cook, tossing often, until bok choy is tender-crisp, another 1 to 1 1/2 minutes.
Recipe Notes

Recipe adapted from My Recipes

 

Beet and Feta Salad
Ingredients
For Salad
  • 1 bunch beet root
  • 2 oz feta cheese
  • 2 tablespoon roughly chopped parsley
For Lemon Vinaigrette
  • 3 tablespoons lemon juice
  • 3 tablespoons olive oil
  • 2 garlic cloves - minced
  • ½ teaspoon black pepper
  • ½ teaspoon salt or to taste
Instructions
  1. For Lemon Vinaigrette

    Mix all ingredients together in a mason jar and shake vigorously. Set aside.

  2. Boil the beetroot on medium heat for 45 mins or until it can be easily pierced through with a knife.


  3. The skin will easily peel off. After removing the skin of the beetroots, chop the beetroot into cubes and do the same with the feta cheese.


  4. Roughly chop the parsley.


  5. Combine beetroot, feta cheese, parsley with the lemon vinaigrette and serve.


Recipe Notes

Photo and recipe from: http://www.scrambledchefs.com/beetroot-and-feta-cheese-salad/

Wilted Dandelion Greens with Bacon
Ingredients
  • 1 tablespoon olive oil
  • 3 slices applewood-smoked bacon cut crosswise into ½-inch strips
  • 3 cloves garlic coarsely chopped
  • 1 1 bunch dandelion greens, trimmed and torn into 3- to 4-inch strips
  • Salt and freshly ground black pepper
  • 4 teaspoons sherry vinegar
  • 1 1/2 to 2 tablespoons maple syrup
Instructions
  1. In a large sauté pan, heat to medium heat. Add the bacon and cook, stirring occasionally, until the bacon is crisp and the fat is rendered.

  2. The last minute or so before the bacon is ready, stir in the garlic. Add the dandelion greens and remove from heat, stirring until the greens are wilted. 

  3. Season with salt and several grinds of pepper, and stir in the vinegar and maple syrup. Taste and adjust the seasonings and flavorings if desired.

Recipe Notes

Can substitute sherry vinegar with rice wine vinegar or red wine vinegar.

Photo and recipe from: http://www.latimes.com/food/la-fo-dandelion-greens-rec3-20130406-story.html

Braised Roma Beans
Ingredients
  • 1 lb Roma beans washed and dried
  • 2 tablespoons olive oil
  • 1 teaspoon red chili flakes
  • 1/2 teaspoon salt
  • 3 large largcrushed cloves of garlice
Instructions
  1. Snip off ends of beans. Place in heavy-bottom pot (like a Dutch oven). Drizzle and fold with 2 tablespoons olive oil. Add a teaspoon of red chili flakes and 1/2 teaspoon salt, and toss the mixture together with clean hands. Drop the crushed cloves of garlic on top.
  2. Place pot on stove over very low heat and cover. Cook for about 45 minutes, stirring once in a while during the first half hour.
  3. Taste for salt; adjust as needed. Continue cooking for a total of 2 hours, checking every 30 minutes but not stirring (to avoid crushing beans). It will be hard to wait if you watch them; try to distract yourself with other tasks because the long cook is key here. Beans are done when they’re totally soft and wilty.
Shepherd's PIe
Ingredients
  • 1 tablespoon butter or choice of oil
  • ½ large yellow onion diced (about 1 cup)
  • 4 large carrots diced
  • 2 cloves of garlic minced
  • 1 pound ground beef or ground lamb
  • 3 teaspoons kosher salt divided
  • 1 tablespoon flour
  • 1/3 cup beef stock
  • 2 tablespoons Worcestershire sauce
  • 1 lb potatoes peeled and cut into 2 inch chunks
  • ¼ cup unsalted butter cubed
  • ½ cup heavy cream or milk
  • ½ teaspoon black pepper
  • 1 lb English peas shelled
  • 1 tsp dried parsley
  • 1/4 cup grated Parmesan cheese
Instructions
  1. Bring a pot of water to a boil. Add the potatoes and boil them for 10-15 minutes or until fork tender.


  2. While the potatoes are boiling, melt the butter in a large skillet. Add the onions and carrots and cook them until they start to soften, approximately 8-10 minutes. Add the garlic and beef, using a spatula to break it up as it cooks. Add 1 teaspoon of salt.


  3. Sprinkle the flour over the top of the beef and stir. Add the beef stock and Worcestershire sauce. Let it simmer until the juices thicken.


  4. Drain the potatoes and return them to the pot. Mash the potatoes to break them up. Add the butter and heavy cream. Continue mashing until the potatoes are smooth and the cream and butter is incorporated. Season with the black pepper and 2 teaspoons of kosher salt.


  5. Add the peas and parsley to the beef and vegetables and stir to combine. Top the beef with the mashed potatoes and spread them into an even layer. Sprinkle the grated Parmesan over the top of the potatoes.


  6. Turn the oven to broil. Place the skillet on a sheet pan (in case anything bubbles over the edges of the skillet) and place it under the broiler. Keep and eye on it and once the potatoes start to take on some golden edges, remove it from the oven and serve.

Recipe Notes

Photo and recipe from: https://www.girlgonegourmet.com/shepherds-pie/

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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.