Meal Plan for October 10, 2018

Fall Break is next week for Hamilton County! Don’t forget you can put your deliveries on vacation at any time by going into your account and skipping your delivery. Complete this by Friday at 1pm before the market cutoff for correct billing.  If you will be in town, you can customize your veggie box to get more of your favorites or remove the veggies you are allergic to or don’t like. You can also support one of  many other local artisans by perusing the market and adding on other items . Check out new partner Alms and Fare this week and add their healthy and delicious “Better Bites.”

Cold Green Bean Salad with Yogurt Herb Dressing and Pickled Red Onions
  • 1 lb green beans trimmed
Dill Dressing
  • 8 ounces greek yogurt
  • 1 tbsp dried dill
  • 1 tbsp dijon mustard
  • 1/4 cup olive oil extra virgin
  • To taste salt and pepper
  • 1 lemon juice juiced and zested
Pickled Onions
  • 1/2 each onion thinly sliced
  • 1/2 cup water
  • 1/2 cup red wine vinegar
  • 1/4 cup salt
  • 1/2 cup Sugar
  1. Bring a large pot of water to boil and salt heavily. Clean up the ends of the green beans and get a medium sized bowl filled with water and ice.
  2. Once water comes to a boil, place green beans in the water and cook until bright green in color and slightly soft, about 3-5 minutes. When green beans are tender, remove from boiling water and place in ice water to stop the cooking process. Allow beans to cool and remove from water. Dry either with a paper towel or on a wire rack.
Dill Dressing
  1. Combine greek yogurt, dill, lemon juice, salt and pepper together and taste to adjust seasonings. Combine with green beans, add some pickled red onions and adjust seasonings.
Pickled Red Onion
  1. Bring the pickling ingredients to a boil in a small pot. Cool until room temperature. Once cool, slice the onion thin and add to liquid. Let set overnight to fully pickle.
Recipe Notes

Recipe from I Just Make Sandwiches


Maple Dijon Roasted Carrots
  • 1 bunch carrots
  • 2 tablespoons oil
  • 2 tablespoons maple syrup
  • 1/2 tablespoon grainy mustard
  • 1/2 tablespoon dijon mustard
  • 1/2 tablespoon white miso paste gluten-free for gluten-free, optional
  • 1/2 tablespoon rice vinegar
  • 2 teaspoons soy sauce or tamari for gluten-free
  • 1 small clove garlic grated
  1. Preheat oven to 400F.
  2. Toss the carrots in HALF of the mixture of the oil, maple syrup, mustards, miso, vinegar, soy sauce and garlic, arrange in a single layer on a baking sheet.
  3. Bake until tender and lightly golden brown, about 20-30 minutes, turning half way through, before tossing them in the remaining glaze and serving.
  4. Note: You want young carrots, the ones with the leaves still on, and you want them to be thin, about 3/4 of an inch or less, so that they roast quickly.
Recipe Notes

Recipe from Closet Cooking


Lemon Balm Vinaigrette
  • cup olive oil
  • 1 cup apple cider vinegar
  • 2 Tbsp fresh chopped lemon balm
  • 1 clove fresh minced garlic
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • ½ tsp salt
  • ½ tsp ground black pepper
  1. Combine all and shake well. Store in fridge.
Recipe Notes

Recipe from Iris and Honey 


Brown Sugar Baked Sweet Potatoes and Acorn Squash
  • 1 lb sweet potatoes peeled and sliced crosswise 1/2 inch thick
  • 1 acorn squash halved lengthwise, seeded, and sliced crosswise 1/2 inch thick
  • 3 tablespoons unsalted butter melted
  • 1/4 cup packed light brown sugar
  • 1 teaspoon grated nutmeg
  • Sea salt and pepper
  1. Preheat oven to 375°F with racks in upper and lower thirds.
  2. Toss sweet potatoes and squash with butter, 1/2 teaspoon salt, and 1/4 teaspoon pepper.
  3. Divide between two 17-by 11-inch 4-sided sheet pans. Bake, switching position of pans halfway through, 25 minutes.
  4. Stir together brown sugar and nutmeg. Turn vegetable slices and sprinkle evenly with sugar mixture. Bake until golden and tender, 35 to 40 minutes more.
  5. Cooks' note:
  6. Vegetables can be baked 1 day ahead and chilled. Reheat in a baking dish, covered, in oven.
Recipe Notes

Recipe from Epicurious


For Fajitas Seasoning
  • 1 tbsp Chili Powder
  • 1/2 tsp Black Pepper
  • 1 tsp Salt
  • 1/2 tsp Paprika
  • 1/4 tsp Onion Powder
  • 1/4 tsp Garlic Powder
  • 1/4 tsp Cumin
  • pinch Red Pepper Flakes optional
For Fajitas
  • 1 lb bell peppers, any color sliced
  • 1 red onion sliced thin
  • Oil for cooking
  • 1 lb favorite protein cooked
For Serving
  • Lettuce Wraps
  • Sides such as sour cream, salsa, guacamole
  1. In a small bowl, whisk together all of the fajita seasoning ingredients. Set aside.
  2. In a hot cast iron skillet or fry pan, add 1-1/2 tsp of oil and the sliced red onions. Cook for 3 minutes.
  3. Add all of the sliced peppers and cook until tender and charred. Remove from the pan. Add protein to warm up.

  4. Create wraps with lettuce wraps by adding some of everything including sour cream, salsa, guacamole, etc.

Recipe Notes

Recipe from: https://theveglife.com/vegan-fajitas/


Beef and Broccoli Stir Fry
Servings: 2 people
  • 1 pound flank steak sliced into 1/4 inch thick strips
  • 3 cups small broccoli florets
  • 1/2 cup beef stock
  • 5 cloves garlic minced
  • 2 tablespoons corn starch
  • 1 tablespoon olive oil
  • For the sauce
  • 1/2 cup soy sauce
  • 1/4 cup brown sugar
  • 2 teaspoons corn starch
  1. Toss sliced beef in a large bowl with corn starch.
  2. Heat olive oil in a pan over medium heat for a few minutes. Add sliced beef and cook until it browns, a few minutes, stirring frequently. Transfer to a plate and set aside.
  3. Add broccoli and garlic to the pan, and stir. Add beef broth. Let simmer until the broccoli is tender, about 10 minutes, stirring occasionally.
  4. While waiting for the broccoli to cook, combine all of the sauce ingredients in a bowl and mix well.
  5. Add the reserved beef and sauce to the pan, and stir. Let simmer for 5 minutes so the sauce thickens a bit.
  6. Serve beef and broccoli over cooked white rice.
Recipe Notes

Recipe adapted from Savory Tooth.


Swiss Chard and Onion Frittata
  • 1 bunch Swiss chard
  • 4 Tbs. oil of choice
  • 1 small yellow onion thinly sliced
  • Sea salt and freshly ground black pepper
  • 6 large eggs
  • 4 cloves garlic finely chopped
  • 1/4 cup 1 oz./30 g. freshly grated Parmesan cheese
  • 1-2 pinches cayenne pepper
  1. Position a rack in the upper third of the oven and preheat to 350ºF.
  2. Separate the stems from the chard leaves by cutting along both sides of the center vein. Cut the chard stems crosswise into slices 1/4 inch (6 mm.) thick and coarsely chop the leaves. Set aside separately.
  3. In a large frying pan, heat 2 tablespoons of the olive oil over medium heat. Add the onion and saute until tender, about 6 minutes. Add the chard stems, season with salt and saute until they start to soften, about 4 minutes. Add the chopped chard leaves and saute until all of the chard is tender, 3-4 minutes longer. Transfer to a plate. Set aside.
  4. In a large bowl, lightly beat the eggs with the garlic and Parmesan. Season with cayenne, salt and black pepper to taste.
  5. Drain the liquid from the plate holding the chard, squeeze the leaves gently to remove any excess liquid, and stir into the egg mixture. In an 8-inch ovenproof frying pan, heat the remaining 2 tablespoons olive oil over medium-high heat. Add the egg mixture, reduce the heat to medium, and cook without stirring until the eggs are set around the edges, about 5 minutes. Transfer to the oven and bake until completely set, 7-9 minutes longer. Remove from the oven and let cool briefly.
  6. Cut the frittata into wedges and serve straight from the pan, or invert onto a large plate, if desired, cut into wedges, and serve. Serves 4-6.
Recipe Notes

Recipe from: https://blog.williams-sonoma.com/swiss-chard-onion-frittata/


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.