Meal Plan for July 26, 2017

Enjoy your Fig box this week!












Romanesco Cauliflower Buckwheat Bowl
Servings: 2 people
  • 1 large romanesco
  • 2 leeks
  • 3 Tbsp. olive oil
  • 1/4 tsp. nutmeg
  • 1 tsp. Dried Italian Herbs
  • 1 pinch red pepper flakes
  • 1/2 tsp. salt
  • 1/2 cup buckwheat groats
  • 1 cup water
  • 1 Tbsp. olive oil
  • 1 tsp. honey
  • 2 tsp. lemon juice
  • 3 Tbsp. chopped chives
  • 1/3 cup chopped parsley
  • salt and pepper to taste
  • 1/2 cup walnut pieces
  • soft goat cheese for topping
  1. Preheat the oven to 400'.
  2. With the romanesco, cut the florets away from the core. Leave the smaller ones intact and halve the large florets. Toss them onto a baking sheet. 

  3. Clean the leeks and discard the tough dark green parts. Slice them into 1" coins and add them to the baking tray. Drizzle on the olive oil, nutmeg, herbs, pepper flakes, sea salt and toss well to coat. Make sure all the outsides of the vegetables are covered. Roast in the upper third for 30-35 minutes until the edges are browned.

  4. While the vegetables roast, prepare the buckwheat. Rinse it well in a fine mesh strainer and drain. Bring the water to a gentle boil and add the buckwheat. Turn the heat down to a gentle simmer and cook for 7-10 minutes until just softened. If groats start to get mushy turn down the heat. Let it sit for 5 minutes and then drain well. 

  5. Into a mixing bowl, combine the drained buckwheat, olive oil, honey, lemon juice, chives, parsley and salt and pepper to taste.

  6. Assemble your bowl with the herby buckwheat, a big heap of the vegetables and garnish with a handful of walnuts and crumbled goat cheese.

Recipe Notes

Recipe adapted from Sprouted Kitchen

Tortellini with Pesto and Roasted Veggies
Servings: 2 people
  • 1 small zucchini sliced into half moons
  • 1 small yellow squash sliced into half moons
  • 1/2 red bell pepper diced
  • 1/4 large red onion diced
  • 2 oz mushrooms sliced
  • 1 cup grape or cherry tomatoes halved
  • 1 Tbsp olive oil
  • Salt and freshly ground black pepper to taste
  • 1 clove garlic minced
  • 2 cups tortellini
  • 1 cup fresh spinach
  • 1/3 cup pesto
  • shredded parmesan cheese for serving
  1. Preheat oven to 425 degrees. Place zucchini, squash, bell pepper, onion and mushrooms on a rimmed 18 by 13-inch baking sheet. Drizzle veggies with olive oil and season with salt and pepper then toss to evenly coat. Roast in preheated oven 10 minutes, then remove, add tomatoes and garlic and toss. Roast 10 minutes longer or until veggies are tender then remove add spinach and toss, roast 1 minute longer or until spinach has wilted. 

  2. While veggies are roasting cook tortellini according to directions listed on package and drain.

  3. Pour drained tortellini into a large bowl. Add in roasted veggies and pesto and season with salt and pepper to taste then toss to evenly coat. Serve warm, top each serving with parmesan cheese.
Recipe Notes

Recipe adapted from Cooking Classy.


Wedge Salad with Homemade Herb Dressing
Servings: 2 people
For the salad:
  • 1 lettuce head quartered lengthwise
  • radishes thinly sliced
  • cherry tomatoes halved
  • onion thinly sliced
For the dressing:
  • 1/3 cup mayonnaise
  • 1/2 teaspoon dijon mustard
  • 1/2 teaspoon apple cider vinegar
  • 1 garlic clove pressed
  • 1/2 tablespoon fresh chives finely diced
  • 1/2 tablespoon fresh basil finely diced
  • 1 teaspoon honey
  • salt and pepper to taste
  • water to thin
  1. Prepare salad with toppings as desired.
  2. In a small mixing bowl mix all dressing ingredients together, adding water to thin to desired consistency. Dressing is best when made in advance and has had time for the ingredients to mingle. Alternatively, the dressing can be blended instead of hand mixed, producing a green goddess-esque dressing.

Recipe Notes

Recipe adapted from Noming Thru Life


Cranberry Chicken Stuffed Delicata Squash
Servings: 2 people
  • 1-2 delicata squash
  • 1/2 tbsp coconut oil plus more as needed
  • 2 chicken thighs
  • 1/2 onion
  • 1 clove garlic
  • 1 parsnip
  • 1/2 cup cranberries (use frozen if needed)
  • 1/2 tsp salt or to taste
  • 1/4 tsp black pepper
  • Parsley leaves for garnish (optional)
  1. Preheat the oven to 400º F. Slice the squash in half lengthwise and scoop out the seeds. Fill a large baking dish with an inch of water and place the squash face down in the water. Cook in the preheated oven for 35 minutes, or until soft wen pricked with a fork.
  2. While the squash cooks, melt the coconut oil in a skillet over medium heat. Cook the chicken thighs for 5-10 minutes on each side until browned and fully cooked. Remove from the pan and set aside to cool.

  3. Finely chop the onion and parsnip, or alternatively shred in a food processor. Cook in the same skillet over medium heat, stirring occasionally to prevent sticking and burning, for 10-15 minutes until soft. Dice the garlic and add to the onions and parsnips. Cook, stirring occasionally, for 2-3 minutes. Remove to a medium mixing bowl, and stir in the salt and pepper. Shred the cooked chicken into the parsnip mixture.

  4. Add more coconut oil to the skillet if necessary, then cook the cranberries until soft. Stir into the chicken stuffing.
  5. Remove the squash from the oven and carefully take them out of the water, taking care not to splash any of the boiling water. Turn the squash right side up and fill the center with a mound of the stuffing.
  6. Top with parsley leaves if desired and serve warm.
Recipe Notes

Recipe adapted from Fresh Planet Flavor


Cucumber Salsa
Servings: 2 people
  • 1 cucumber cut in half lengthwise and seeded
  • 1 tomato quartered and seeded
  • 1 jalapeño (optional) ribs and seeds removed
  • 2 cloves garlic minced
  • 2 tablespoons cilantro leaves
  • 1 tablespoon lime juice
  • 1/2 teaspoon salt
  • 1/4 cup red onion finely diced
  1. Place all ingredients into a food processor, and pulse until evenly chopped. Or finely chop each ingredient by hand and combine. Add additional lime juice or salt to taste.

  2. Serve over tacos or with chips for dipping.
Recipe Notes

Recipe adapted from Weary Chef


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.