Meal Plan for May 9, 2018


Garlic Snow Peas
  • 8 oz snow peas trimmed
  • ½ tablespoon cooking oil
  • 2-3 garlic cloves minced
  • 1 teaspoon sesame oil
  • generous pinch of sea salt
  • toasted sesame seeds for garnishing optional
  1. Bring water to boil in a medium pot, add several drops of oil.
  2. Place the snow peas to cook for around 1 minute. Transfer out and drain.
  3. Heat up oil in wok over medium fire and then fry the minced garlic until aroma.
  4. Add snow peas in, followed with salt and sesame oil. Give a quick stir-fry to mix everything together. Transfer out immediately.
  5. Garnish with toasted sesame seeds and enjoy.
Recipe Notes

Add in another other veggies for a lovely stir fry. 

Photo and recipe adapted from:


Cuban Slaw

Serve this on top of fish tacos, or as a side dish to your favorite protein, on top of burgers, or your favorite BBQ. 

  • 1 large head red cabbage shredded
  • 1-2 jalapeño peppers finely minced
  • 1 large carrot peeled and shredded
  • 1/4 cup finely minced cilantro
  • 1 tablespoon sea salt
  • 2 teaspoon oregano, chopped
  • 1/4 cup apple cider vinegar
  • 2 teaspoons maple syrup or sugar
  1. Toss together the cabbage, jalapeño, carrots and cilantro in a large bowl.
  2. Whisk together the salt, oregano, vinegar and maple syrup. Pour dressing over cabbage mixture, toss to coat.
  3. Chill for at least three hours before serving, preferably overnight.
Recipe Notes

Photo and recipe from:

This recipe is very forgiving. Don't have jalapeno. Use sriracha. 

Don't have cilantro, use green onion or oregano for a twist. 

Sweet and Salty Popcorn
  • 1/4 cup coconut oil
  • 1/2 cup popcorn kernels
  • 1/4 cup sugar
  • 1 teaspoon sea salt
  1. In a large pot with a tight-fitting lid, heat the oil over medium-high heat. 

  2. Add the popcorn. 

  3. When the oil sizzles, sprinkle the sugar over the kernels. 

  4. Cover and shake the pan until the popping slows down, about 3 minutes. 

  5. Remove from the heat and toss with the salt. Enjoy!

Recipe Notes

Recipe adapted from:


Thyme Carrots and Potatoes
Servings: 2
  • lemon cut into slices
  • 2 boneless chicken breasts with skin
  • olive oil for drizzling
  • real salt and coarsely ground black pepper
  • 2 to 3 shakes paprika
  • pound small potatoes any larger ones halved
  • 3 carrots sliced in half lengthwise
  • 5-10 fresh thyme sprigs
  • 1-2 fresh rosemary sprigs or 1-2 tsp dried
  1. Preheat the oven to 450 degrees F.
  2. On a large baking sheet with sides, add half the lemon slices to half of the sheet and arrange the chicken skin-side up over them. Drizzle with olive oil and season generously with salt and pepper. Sprinkle the chicken with a few dashes of paprika, then move on to the other half of the sheet.

  3. Add the potatoes and carrots cut-side down to the empty half of the sheet. Top everything with the thyme and rosemary, then drizzle with olive oil and sprinkle with salt and pepper.
  4. Over the portion of the baking sheet with the chicken, add the remaining lemon slices and season again with salt, pepper and paprika.
  5. Roast until the chicken is cooked through, about 40 minutes. Discard the rosemary (if fresh), thyme and lemon slices. Remove the chicken from the sheet and cover gently with aluminum foil (no need to crimp the edges, just lay it over it until ready to serve).
Recipe Notes

Recipe adapted from: Food Network


Lemon Oregano Salad Dressing

  • 1 medium organic lemon washed well and dried
  • 4 tablespoons fresh lemon juice
  • 1 teaspoon sugar
  • 2 medium cloves garlic minced
  • 1 teaspoon sea salt
  • ¼ teaspoon freshly ground black pepper
  • ¾ cup extra virgin olive oil
  • 1 bunch fresh oregano leaves* packed
  1. Cut both ends off of lemon and discard. Thinly slice lemon, discarding seeds as you go. Stack a few slices on top of each other and chop fairly fine. You want the pieces pretty small, but keep some texture.
  2. Place chopped lemon and all other ingredients except oregano in a small jar with a tight fitting lid and shake, shake, shake!
  3. Chop oregano fairly fine and add to dressing before serving.

Recipe Notes

If not serving the dressing right away, wait to add the oregano till just before serving as it gets darker in color as it sits in the dressing. It still tastes great but isn’t quite as pretty.

Recipe and photo 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.