Meal Plan for July 12, 2017

This week brings some unique veggies like purple snap beans and Italian bullhorn peppers. Enjoy incorporating them into your meals this week!










Balsamic Green and Purple Bean Salad with Peaches
Servings: 2 people
  • 2 cups thinly sliced red cabbage
  • salt
  • 1 cup purple and/or green snap beans ends snapped off
  • 1 tablespoon sliced chives plus 1 tablespoon, minced
  • 1 clove garlic minced
  • 1 tablespoon balsamic vinegar
  • 1 tablespoons olive oil
  • 1 peach sliced
  • 1/2 tablespoon chopped basil leaves
  • black pepper
  1. Set the sliced cabbage in a colander, and sprinkle with 1/4 teaspoon of sea salt. Set aside to drain for 20 minutes or more, turning every so often to release juices.

  2. Next, bring a large pot of water to a rapid boil. Add a generous amount of salt. Blanch the beans until just tender (2 - 3 minutes, depending on the size). Drain, immerse cooked green beans in ice water, and drain again. Slice each in half.

  3. To make the balsamic vinaigrette, combine 1 tablespoon minced chives, 1 clove garlic, and a pinch of salt. Use a fork to whisk in the balsamic vinegar. Whisking constantly, drizzle in the olive oil until emulsified. 

  4. Set the sliced cabbage in a bowl with remaining chives. Toss with a third of the vinaigrette. In another bowl, toss the halved green beans with a third of the vinaigrette and several pinches of salt, as needed. Allow vegetables and vinaigrette to mingle for a few minutes.

  5. To assemble the salad, toss the dressed cabbage and green bean mixtures with sliced peaches, torn basil leaves, and the remaining third of the vinaigrette. Finish with ground black pepper to taste.

  6. Salad will keep well sealed in the fridge for 2 days, though the colors and textures are most vibrant just after assembly.
Recipe Notes

Recipe adapted from Brooklyn Supper


The Ultimate Veggie Sandwich
Servings: 2 people
  • 4 slices bread
  • 1/2 cup spinach
  • 2 slices provolone cheese
  • 4 tbsp mashed avocado mixed w/1 tsp. fresh lemon juice & salt to taste
  • 1/2 cucumber thinly sliced
  • 4 tomato slices
  • 1 cup sunflower microgreens
Chive & Onion Spread:
  • 2 oz cream cheese softened
  • 3 tbsp plain Greek yogurt
  • 1 tbsp chopped fresh chives
  • 1/8 tsp onion powder
  • 1/8 tsp garlic powder
  1. For each sandwich, lightly toast bread. Once cooled, on one slice spread a thin layer of chive & onion spread. Top with spinach, cheese, mashed avocado, cucumber, tomato, and microgreens. Spread thin later of chive & onion spread on another slice of bread and top your sandwich. Enjoy!

Recipe Notes

Recipe adapted fromTried and Tasty



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.


Sausage and Pepper Stuffed Zucchini
Servings: 2 people
  • 2 medium zucchini
  • 1/2 pound Italian Sausage crumbles
  • 2 bell peppers
  • 1 candy onion diced
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/4 tsp dried oregano
  • 1/4 tsp dried basil
  • 1 clove garlic minced
  • 1/2 cup diced tomato
  • 1/4 cup mozzarella cheese shredded
  1. Preheat oven to 375 degrees.
  2. Cut zucchini in half lengthwise and use a spoon to hollow it out, leaving 1/4 of the flesh. Place into a large baking dish, cut side up.
  3. Brown the sausage in a skillet over medium heat. Remove the sausage from the pan with a slotted spoon and set aside leaving the drippings in the pan.
  4. Reduce the heat to medium and add the peppers, onions, garlic, salt, pepper, basil and oregano to the skillet; cook until the peppers and onions are soft, about 7 minutes. Add the tomatoes and sausage to the pan and simmer uncovered for about 10 minutes, stirring frequently. Add a little water if there is not enough liquid in the pan

  5. Fill the zucchini with the meat mixture and top with the shredded cheese. Bake in the preheated oven for 30 minutes
Recipe Notes

Recipe adapted from The Two Bite Club


Weekly Fig is a private membership association for local sustainable foods. 


Meet the Author


Rachel Howard

Rachel is studying to become a registered dietician at UTC. She believes eating real food is the key to a healthy lifestyle, and loves to teach others about nutrition. Rachel enjoys planning healthy and tasty meals and experimenting in the kitchen with new recipes. She likes the challenge of trying to make classic family recipes healthier or learning new cooking techniques.