Meal Plan for November 21, 2017















Sweet Potato and Ground Bison Shepherd's Pie
Servings: 4 servings
The sweet potatoes:
  • 1/2 lb. sweet potatoes peeled & cut into ½-inch dice
  • 1/2 tbsp unsalted butter
  • 1/8 cup nonfat milk
  • pinch salt
  • pinch pepper
The filling:
  • 1 tsp olive oil
  • 1/2 medium yellow onion diced
  • 1/2 lb. ground bison
  • 1 tbsp tomato paste
  • 2 cloves garlic minced
  • 1/4 tsp ground pepper
  • 1/4 tsp salt
  • 1/4 tsp dried thyme
  • 1/4 tsp crushed rosemary
  • 1/2 cup chicken or beef broth
  • 1/2 cup frozen peas defrosted
  1. Preheat the oven to 375 degrees F. Lightly grease a baking dish.

The sweet potatoes:
  1. Place the sweet potatoes in a large saucepan and cover with cold water. Bring to a boil and cook until the potatoes are tender when pierced with a fork, about 10 minutes.
  2. Drain and return the potatoes to the saucepan. Mash the potatoes with the butter, milk, salt and pepper until smooth.

The filling:
  1. Heat the olive oil in a large nonstick saucepan set over medium-high heat. Add the onions and cook until they are starting to brown, about 4 minutes.

  2. Add the ground bison. Cook, crumbling with a fork, until the meat is cooked through. Add the tomato paste, garlic, thyme, rosemary, salt and pepper, and cook for 1 minute.

  3. Stir in the broth, reduce heat slightly and simmer until most of the liquid is absorbed, about 12 minutes. Stir in the peas.
  4. Transfer the filling to the prepared baking dish.
  5. Dollop the sweet potatoes on top of the filling and, using a rubber spatula, spread the potatoes evenly on top, all the way to the sides. Be sure that the potatoes are sealed at the sides of the baking dish so that the filling doesn’t bubble through while cooking. 

  6. Place the baking dish on top of a baking sheet. Bake until the potatoes are just starting to brown, about 30 minutes. Let rest for 10 minutes. Serve.

Recipe Notes

To make vegan, use vegan butter or olive oil, and use lentils instead of bison. 

Recipe adapted from Cookin Canuck



Black Eyed Pea and Collard Green Soup
Servings: 2 people
  • 1/2 tablespoon extra-virgin olive oil
  • 1/3 cup chopped yellow onion
  • 1/2 cup peeled and sliced carrots
  • 1/2 tablespoon fresh minced garlic
  • 1/2 teaspoon thyme leaves
  • 2 cups chicken broth
  • 1 can diced tomatoes
  • 2 cups tightly packed chopped collard greens tough stems removed
  • 1 can black-eyed peas, drained and rinsed
  • ¼ teaspoon salt or to taste
  • ¼ teaspoon pepper or to taste
  1. In a dutch oven or large soup pot, heat oil over medium heat. Add onions and carrots and cook for approximately 7-8 minutes or until vegetables are tender, stirring frequently. Add garlic and thyme and stir to combine.

  2. Add chicken broth and tomatoes with juice. Increase heat to high and bring to a boil. Add chopped collards and stir well to combine. Reduce heat to maintain a gentle simmer, cover and simmer for 15-20 minutes or until collard greens are tender. Stir in rinsed black-eyes peas, season with salt and pepper and cook for an additional 5 minutes.
Recipe Notes

Recipe adapted from The Blonde Cooke


Wild Mushroom Pumpkin Pasta
Servings: 2 people
  • 1/4 cup your favorite store-bought or homemade alfredo sauce
  • 1 cup pumpkin puree fresh or canned
  • 1/4 cup vegetable stock
  • 4 oz mushrooms
  • 1 small shallot minced
  • ¼ teaspoon dried thyme
  • A pinch of salt and pepper
  • 5 oz pasta, any variety you like
  • Chopped fresh parsley for garnish
  • 1 clove garlic minced
  1. Blend the alfredo and pumpkin puree in a blender until smooth and creamy. Add vegetable stock if you prefer a thinner sauce.

  2. Cook the pasta according to the package directions.
  3. Heat the olive oil in a large non-stick pan over medium-high heat. Spread the mushrooms in a single layer in the pan and fry, without stirring, until golden brown – about 2 minutes. Stir and continue frying until golden on the other side. Remove to a plate and quickly fry the shallots, 1 minced clove of garlic and thyme until soft and transparent. Combine with the fried mushrooms and sprinkle over some salt and pepper.

  4. Toss the pasta with the pumpkin sauce and fried mushrooms, reserving some mushrooms to decorate the top. Sprinkle over some fresh chopped parsley.
Recipe Notes

Recipe adapted from Cilantro and Citronella

Learn how to make your own pumpkin puree here.


Garlic, Lemon, and Parmesan Roasted Brussels Sprouts
Servings: 2 people
  • ½ lb brussels sprouts rinsed and dried, ends trimmed, sliced in half lengthwise
  • 1-2 cloves garlic minced
  • 1 Tbsp extra virgin olive oil
  • 1 tsp fresh lemon juice plus more for serving
  • ¼ tsp real salt or to taste
  • ¼ tsp freshly ground black pepper
  • cup freshly grated parmesan cheese
  1. Preheat oven to 400 degrees. Add brussels sprouts and garlic to a large mixing bowl, drizzle with olive oil and lemon juice then toss. Sprinkle with salt and pepper and toss. Spread onto a cookie sheet in an even layer.
  2. Bake in preheated oven, tossing once halfway through baking, until golden brown on edges, about 25 - 30 minutes. Serve warm spritzed with more lemon juice to taste and topped with parmesan cheese.
Recipe Notes

Recipe adapted from Cooking Classy.


Chicken, Broccoli, and Mushroom Stir Fry
Servings: 2 people
  • 2 chicken breasts cut into bite size pieces
  • 1/2 tablespoon + 1/2 teaspoon olive oil
  • 1 cup small broccoli florets
  • 1/2 cup sliced mushrooms
  • 1 teaspoon minced fresh ginger
  • 1/2 teaspoon minced garlic
  • 1/8 cup chicken broth or water
  • 1/2 teaspoon sugar
  • 1 teaspoons sesame oil
  • 1/2 teaspoon soy sauce
  • 1/2 teaspoon cornstarch
  • salt and pepper to taste
  1. Heat 1/2 teaspoon of oil in a large frying pan over medium heat. Add the broccoli and mushrooms and cook for approximately 4 minutes or until vegetables are tender.

  2. Add the ginger and garlic to the pan and cook for 30 seconds more.
  3. Remove the vegetables from the pan; place them on a plate and cover.
  4. Wipe the pan clean with a paper towel and turn the heat to high. Add the remaining tablespoon of oil.
  5. Season the chicken pieces with salt and pepper and add them to the pan in a single layer - you may need to do this step in batches. Cook for 3-4 minutes on each side until golden brown and cooked through.
  6. Add the vegetables back to the pan and cook for 2 more minutes or until the vegetables are warmed through.
  7. In a bowl whisk together chicken broth, sugar, sesame oil and soy sauce. In a small bowl mix the cornstarch with a tablespoon of cold water.

  8. Pour the sauce mixture over the chicken and vegetables; cook for 30 seconds. Add the cornstarch and bring to a boil; cook for 1 more minute or until sauce has just started to thicken.

  9. Serve immediately, with rice if desired.
Recipe Notes

Recipe adapted from Dinner at the Zoo

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.