Meal Plan for October 18, 2017











Sweet Potato and Apple Breakfast Bake
Servings: 2
  • 1/8 cup butter or ghee
  • 1 sweet potato peeled and diced
  • 1 medium apple cored and diced
  • 1 teaspoon cinnamon
  • 1/3 cup raisins
  • handful of walnuts
  • salt to taste
  • 3-4 eggs 3 eggs is creates a less eggy texture, so this is personal preference.
  • 1/2 cup milk of choice
  1. Preheat oven to 325º.
  2. Heat butter in a small cast-iron skillet over medium heat, then add sweet potatoes. Cook, stirring often until beginning to soften, about 5-10 minutes.

  3. Add in apples, cinnamon, and raisins, and cook until apples are softened and raisins are plumped, about 8-10 minutes. Both apples and sweet potatoes should be easily pierced with a fork. If necessary, add in a little water to prevent sticking and burning. Add in walnuts and salt, about 1/2 teaspoon to taste. Stir to combine well and sauté the mixture a minute or two.

  4. In a medium bowl, whisk eggs and coconut milk until smooth and well combined. Remove apple-sweet potato mixture from heat and pour egg mixture over. Smooth to cover with the back of a spoon. Bake for 20 minutes or until set. A knife stuck in the middle should come out clean.
Recipe Notes

Recipe adapted from 40 Aprons


Arugula and Apple Pecan Salad
Servings: 2 people
  • 2 cups arugula
  • 1 large apple or 2 small apples sliced
  • 1/4 cup pecans chopped
  • 1/8 cup crumbled goat cheese
  • 1 lemon juiced
  • 2 tbsp. olive oil
  • 1 tbsp. honey
  • 1 tbsp. apple cider vinegar more to taste
  • Salt and pepper to taste
  1. Whisk together the lemon juice, olive oil, honey, vinegar, salt, and pepper to create the dressing.

  2. Toss together remaining ingredients with the dressing.
Recipe Notes

Recipe adapted from Slender Kitchen


Farro Salad with Tomatoes, Radishes, and Herbs
Servings: 2 people
  • ~3/4 cup Farro*
  • ~1/2 cup diced tomato
  • 1/2 red onion sliced
  • 2 small radishes sliced
  • 1 handful of basil
  • 1 handful of parsley
  • 1 1/2 tbsp olive oil
  • Juice of half a lemon
  • Salt and pepper to season
  1. Put the farro in a large sauce pan, cover with salted water and bring to a boil. Cook for 15-20 minutes until tender, drain and cool.

  2. Add the lemon, olive oil and a pinch of salt and pepper into a large bowl and mix to combine. Finely chop the basil and parsley and add to the bowl, stir.
  3. Add the tomatoes, onion, radishes, and farro to the bowl.  Check for seasoning and add more if required. Serve.

Recipe Notes

*If you don't want to use farro, you can use a long grain wild rice instead and cook according to package directions. 

Recipe adapted from Inside the Rustic Kitchen


Skillet Butternut Squash and Sausage Penne
Servings: 2 people
  • 1/2 large shallot or 1/8 cup minced yellow or white onion
  • 1 clove garlic finely minced or pressed
  • 1/2 pound chicken sausage if links, remove the casing
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 3/4 cups chicken broth
  • 6 ounces penne pasta
  • 1 1/2 cups peeled and diced butternut squash
  • 1 1/2 cups coarsely chopped fresh spinach
  • 1 large sage leaf torn into small pieces, or 1/4 teaspoon dried
  • 1/2 cup shredded or cubed mozzarella cheese
  • Salt and pepper to taste
  • Freshly grated Parmesan for serving if desired
  1. In a large skillet, combine the shallot, garlic, sausage, salt and pepper. Cook over medium heat, breaking up the meat into small pieces, and cooking until the sausage is cooked through, 5-7 minutes. Scrape the mixture to a plate and return the skillet back to the heat.

  2. Add the chicken broth and pasta and bring to a boil. Lower the heat to a simmer, and cook for about 8 minutes, stirring often to prevent sticking and the pasta clumping together. Stir in the squash and simmer 5-7 minutes longer until the squash and pasta are both tender. As the squash breaks down, it will help bring a creaminess to the sauce and pasta so add more liquid, if necessary, while cooking if the mixture seems dry.
  3. Stir in the spinach and sage and cook for 1-2 minutes until the spinach is wilted. Add the sausage/shallot mixture back to the skillet and stir in the fontina or mozzarella cheese and add salt and pepper to taste.
  4. Off the heat, cover the skillet with a lid or foil and let the pasta sit for 5-10 minutes. Give it a good stir and serve with freshly grated Parmesan cheese, if desired.
Recipe Notes

Recipe adapted from Mel's Kitchen Cafe


Bell Pepper and Spinach Stuffed Chicken
Servings: 2 people
  • 2 boneless skinless chicken breasts
  • 4 ounces fresh mozzarella sliced into 4 slices
  • 2 bell peppers sliced
  • 1 handful of basil whole leaves
  • 1/2 tablespoon Italian seasoning
  • Salt and pepper for seasoning
  • 1 cup spinach
  1. Preheat oven to 400 degrees. Grease a 9x12 casserole dish. Butterfly chicken breasts by slicing into the long side of the breast, stopping just about 1/4 of an inch from the opposite side. Lay chicken breast in casserole dish opened up. 

  2. Sprinkle the exposed insides of the chicken breast with 1/2 of the Italian seasoning and salt and pepper. Stack the bell pepper, basil, spinach and 1 slice of the mozzarella on the bottom side of the chicken. Fold the top flap of the chicken over, tucking in the mozzarella, basil and roasted red pepper as necessary. Sprinkle with the remaining Italian seasoning. 

  3. Bake chicken for 30-40 minutes (until chicken is no longer pink). Pull chicken out of oven and turn the oven to a high broil. Top chicken with remaining mozzarella slices. Broil until cheese is browned and bubbly, about 5 minutes.

Recipe Notes

Recipe adapted from Barbells and Bellinis


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.