Meal Plan for Sept 19, 2018

Local produce is going thru summer-fall transition. While there is plenty of local produce available, we don’t have enough quantity of each item available for next week because of the transition for everyone. This week, we will be sourcing an organic non-local box. BUT we have exciting news for members!! Hopefully by now you have read the email about this and are taking advantage of this new feature. You can swap, remove and add items in your veggie box online!

This is a fun break in the menu planning for me to use some veggies I’m craving. Since using Weekly Fig, I rarely have to go to the grocery store. As long as I keep my staples supply up, I can nearly cook anything from my pantry.  These items for you may be different from my kitchen, but I’ll list my most used items. Since I like to cook a lot of asian dishes, I always keep soy sauce, sesame oil, sesame seeds, garlic and ginger in stock. You can whip up a stir fry or fried rice in minutes and it’s an easy way to use up veggies at the end of the week. Some other staples I always keep in stock are common seasonings:

sea salt, black pepper, sugar, thyme, basil, oregano, cumin, (and any others you like) red pepper flakes, flour, canned tomatoes, coconut milk, cornstarch (non-GMO), broth, nuts, balsamic vinegar, apple cider vinegar, lemons, onions, beans, cheese, a selection of pasta, rice, and quinoa.

I also always have a selection of meats in my freezer ready for use on any day. With a stocked pantry of the most commonly used items to prepare meals, I rarely have to go the store for a last minute buy to make a recipe. If your pantry isn’t stocked with these basics, I recommend adding them so you can save yourself a trip to the grocery store.  Keep a list for items that get low so you can get more on the next grocery run. Keeping a stocked pantry makes meal preparing less stressful. Next week, I’ll tell you how to get around a recipe when you don’t have an item at home and what substitutions you can make.

Spinach and Mushroom Quinoa
  • 8 oz mushrooms sliced thin
  • 3 garlic cloves minced
  • 1 tablespoon butter unsalted omit butter for vegan version
  • 1 tablespoon olive oil
  • 5 green onions chopped or 1/2 yellow onion
  • 8 oz spinach fresh
  • 2 cups quinoa cooked
  • 1 tablespoon olive oil optional
  • sea salt
  1. Heat butter and olive oil in a large skillet over medium-high heat.
  2. Add mushrooms and garlic and saute over medium-high heat for about 5 minutes until mushrooms get soft and acquire a nice, golden-brown color. Add chopped green onions and mix. Season with salt.
  3. Add fresh spinach to the skillet, reduce heat to low, cover the skillet with the lid and let mushrooms and spinach cook for about 1 minute or less, just until spinach begins to wilt.
  4. Add 2 cups of cooked quinoa to the skillet and cook on low heat for another minute until spinach wilts even more and quinoa warms up.
  5. Season with salt, if needed. Add another tablespoon of olive oil, if desired.
Recipe Notes

Recipe from Julia's Album


Crack Broccoli
  • 1 pounds broccoli crowns roughly 2 heads
  • ¼ cup extra virgin olive oil
  • 4 garlic cloves pressed
  • large pinch of dried red pepper flakes
  • ½ teaspoon kosher salt
  • 3 tablespoons raw sliced almonds (with or without skin)
  • 2 teaspoons freshly squeezed lemon juice
  • 2 – 3 tablespoons freshly grated aged pecorino cheese
  • zest of half a lemon
  1. Preheat the oven to 475 degrees Fahrenheit. Note: The high temperature ensures even and deep caramelization (and extra crispy, flavorful florets!). If your oven runs hot (you can check this by using an oven thermometer) or you prefer less crispy florets, you can reduce the oven temperature by 10 to 15 degrees Fahrenheit and adjust cooking time as necessary.
  2. Line a sheet pan with parchment paper. Trim any dry, tough ends of the broccoli crowns, leaving roughly 2-inches of stalk attached. Slice the broccoli into ½-inch-thick steaks, starting in the center of each broccoli crown and working out to the edges, reserving any small or medium florets that fall off for roasting. Slice any large remaining florets in half lengthwise.
  3. In a large bowl, whisk together the olive oil, pressed garlic, and red pepper flakes. Add the broccoli steaks and toss gently until evenly coated. Arrange the broccoli, cut-side down, on the lined sheet pan, setting them apart slightly. Sprinkle with salt.
  4. Roast the broccoli for 10 to 12 minutes. Remove the pan from the oven, flip the broccoli, and sprinkle the almond slices evenly across the sheet pan. Roast for an additional 8 to 10 minutes, or until the broccoli is evenly caramelized and fork tender, and the almond slices are toasted and golden.
  5. Transfer the broccoli to a platter, toss gently with the lemon juice and top with the grated pecorino cheese. Garnish with fresh lemon zest. Serve hot or at room temperature (it also tastes great cold). Leftover broccoli can be stored in an airtight container in the fridge for up to 2 days.
Recipe Notes

Recipe from A Beautiful Plate

If you’re having difficulty slicing the broccoli into ‘steaks’- medium florets will also work, but you may need to reduce the oven temperature slightly. Make sure your broccoli pieces are consistent in size (if the pieces vary in size, they will cook unevenly) and they are spread into an even, thin layer. Ideally when roasting, you want the vegetables not to touch each other on the sheet pan. Crowding will result in uneven cooking, less caramelization, and longer cook times. Many home ovens have not been calibrated recently and can be off by as much as 50 degrees in temperature! I highly recommend investing in a cheap oven thermometer. If your oven runs hot, I recommend reducing the oven temperature by at least 10-15 degrees and vice versa, and watching it carefully. The high roasting temperature, included below, produces extra crispy florets and extra caremelization (aka. flavor!).


Sweet Potato & Black Bean Quinoa Bowl
Roasted Sweet Potato:
  • 1 large sweet potato peel and diced
  • 1 teaspoon extra virgin olive oil
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon cumin
  • 1/4 teaspoon kosher salt
  • 3/4 cup red quinoa
  • 1 3/4 cups water
  • 1/2 teaspoon kosher salt divided
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1/4 teaspoon garlic powder
  • Juice of half a lime
  • 2 tablespoon cilantro chopped
Cilantro Cream Drizzle:
  • 1/4 cup plain non fat Greek yogurt
  • 1/4 cup cilantro chopped
  • 1/4 teaspoon agave nectar or honey
  • Juice of half a lime
  • Pinch of salt garlic powder, and chili powder
  • Other Ingredients:
  • 1 cup black beans rinsed and drained
  • Cilantro for garnishing
Roasted Sweet Potato:
  1. Preheat oven to 425 degrees then line a baking sheet with foil and spray it with cooking spray.
  2. Toss the diced sweet potato in the olive oil and spices and lay it out in an even layer on the prepared baking sheet.
  3. Roast the sweet potato for 12-15 minutes or until it is fork tender.
  1. Rinse and drain the red quinoa then put it in a medium sized sauce pan with the water and 1/4 teaspoon of kosher salt.
  2. Bring the quinoa to a boil, then cover it with a lid and lower the heat to medium low.
  3. Cook the quinoa for about 15 minutes, until all of the liquid is absorbed.
  4. Remove from the heat and season the quinoa with the remaining 1/4 teaspoon of kosher salt, chili powder, cumin, garlic powder, lime juice, and cilantro.
Cilantro Cream Drizzle:
  1. In a blender add all of the ingredients and blend until smooth.
  2. Assembling the Bowls:
  3. In 2 or 3 serving bowls divide the quinoa mixture.
  4. Top the quinoa with the black beans and roasted sweet potato.
  5. Drizzle the cilantro cream on top with a spoon.
  6. Top with more cilantro if desired.
Recipe Notes

Recipe from Spoonful of Flavor

Fettuccine with Kale, Caramelized Onions and Goat Cheese
  • 2 tbsp extra virgin olive oil
  • 2 medium to large onions thinly sliced
  • Sea salt and ground black pepper
  • 3/4 lb whole wheat fettuccini
  • 1 bunch sliced kale
  • 8 oz goat cheese divided
  1. Warm olive oil in a large skillet over medium heat and add onions. Sauté for 10 minutes or until beginning to brown. Add 1 teaspoon salt, lower heat slightly, and continue cooking for 15 to 20 minutes more or until onions are soft and caramelized.
  2. Meanwhile, bring a large pot of water to a boil and add a large pinch of salt. When onions are caramelized, add fettuccini to boiling water and cook for 10 to 12 minutes, or per package instructions, until al dente. Drain pasta and return to pot.
  3. While pasta cooks, stir kale into onions, cover skillet, and cook for 6 to 8 minutes or until tender, stirring once or twice. Add onion and kale mixture, three quarters of the goat cheese, and lots of black pepper to pasta; toss well. Drizzle in more oil and season to taste. Divide among bowls and top with a crumble of remaining goat cheese; serve immediately.
Recipe Notes

Recipe from A Cup of Jo


Roasted Cauliflower Chickpea Soup
For the Soup
  • 1 cauliflower head cut into florets (about 4 cups total)
  • 1 15 ounce can chickpeas, rinsed and drained
  • 5 garlic cloves peeled
  • 4 tablespoons extra-virgin olive oil divided
  • 1 tsp. ground cumin
  • 1/2 tsp. salt
  • 1/8 tsp. paprika
  • 1/4 tsp. black pepper
  • 3-4 cups broth of choice
  • 1/2 cup heavy cream
For Garnish (optional)
  • Reserved roasted cauliflower mix
  • Red pepper flakes
  • Fresh thyme leaves
  • Heavy cream
  1. Pre-heat your oven to 400 degrees. On a large rimmed baking sheet, toss the cauliflower florets, chickpeas and garlic cloves (just leave them whole) with 3 tablespoons of the olive oil and the cumin, salt and paprika. Roast in your pre-heated oven for 30 minutes, stirring once half way through. Remove from your oven and set aside. Reserve about 1/2 cup for the garnish.
  2. Meanwhile, Add the vegetable broth and pepper and simmer uncovered.  Remove the pot from the heat. Stir in the roasted cauliflower mix.

  3. Puree the soup using an immersion blender. Alternatively, you can use a food processor or blender, working in batches if necessary and being careful when transferring and blending hot liquids. Return the pureed soup to the stovetop and gently re-warm it. Stir in the heavy cream. Season to taste with salt and pepper.
  4. To serve, ladle the soup into bowls and top with the reserved roasted cauliflower mix, red pepper flakes, fresh thyme leaves and a drizzle of heavy cream, if desired. Enjoy immediately.
  5. Leftovers can be stored in an airtight container in your refrigerator for 2-3 days.
Recipe Notes

Recipe from Floating Kitchen


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.