Meal Plan for September 13, 2017

This week we have Roselle, which is a type of Hibiscus flower bud.

Read through the end for a cold Hibiscus tea recipe! Enjoy the rest of your unique veggies, too as we transition into a new season.









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


Sausage and Apple Stuffed Acorn Squash
Servings: 2 people
  • 1 Acorn Squash halved
  • Olive Oil as needed
  • Salt & Pepper to taste
  • 1/3 lb Italian Sausage
  • 1/3 Small Onion finely chopped
  • 1 Celery Stalk finely chopped
  • 1 Apple diced
  • 1/4 tsp sage
  • 1/3 cup Bread Crumbs
  • 1/4 cup Parmasean Cheese divided + more for topping
  1. Preheat oven to 400 degrees.
  2. Using a sharp knife cut off each end of the acorn squash removing as little as possible, then cut in half.
  3. Spoon out seeds. Brush olive oil inside and on top of Acorn Squash. Sprinkle Salt and Pepper over Acorn Squash to taste.

  4. Bake for 40 minutes to an hour depending on size of your squash until tender and you can pierce with a fork, but still holding it's shape.
  5. While the squash is baking begin sautéing the sausage for about 5 minutes, drain and pat dry with a paper towel to remove as much grease as possible, but don't discard grease in the pan.
  6. Using the grease from the sausage add your onions and celery to the pan and sauté for another 2-3 minutes until it starts to brown. (add olive oil if necessary)
  7. Add apples and sauté for another 2 minutes or until softened. Stir in sage and bread crumbs.

  8. Add ¾ cup parmesan cheese and stir until cheese begins to melt. Set aside.
  9. Once squash has finished baking and reached desired tenderness spoon in meat mixture until the squash is filled.
  10. Return to the oven and bake an additional 15-20 minutes depending on size of squash.
  11. Remove from oven and top with more parmesan cheese.

Recipe Notes

Recipe adapted from Cherished Bliss


Turmeric Roasted Rainbow Carrots and Chickpea Salad
Servings: 2 meals, or 4 side dishes
  • 2-3 large Rainbow carrots
  • 1 can drained chickpeas
  • 1/8 cup olive oil
  • 1/2 tsp balsamic vinegar
  • 1/2 tsp ground turmeric
  • 1/4 tsp paprika
  • 1/4 tsp garlic salt
  • 1/4 tsp pepper
  • Fresh parsley
  • 1/8 c tahini or almond butter
  • 1/4 tbsp apple cider vinegar
  • 1/4 tsp salt
  • 1/2 tbsp maple syrup
  • dash of black Pepper
  • 2 tbsp warm almond or coconut milk
  • Optional mustard powder 1/4tsp or 1/4 tsp cumin
  1. Preheat oven to 425F. Rinse and slice carrots then drain chick peas. Place in large bowl together. Add the rest of your oil, spices, and balsamic vinegar.

  2. Toss all together. Lay flat on greased baking sheets. Roast at 425F for 25-30 minutes, turning half way. Remove and sprinkle with a bit of sea salt and crushed pepper.

To make the dressing:
  1. Blend all ingredients together in food processor or blender. Adjust sweetness or creaminess to your liking. You can thin it out with more vinegar or oil, or make more creamy thick texture by add more tahini/almond butter.

  2. Place carrots and chickpeas in large serving bowl. Add dressing on top (as much or as little as you desire). Toss all together and garnish with parsley.

Recipe Notes

Recipe adapted from Cotter Crunch


Tomato Cucumber Salad
Servings: 4 side dishes
  • 1 tablespoon fresh basil chopped
  • 1/2 teaspoon fresh thyme leaves
  • 1/2 teaspoon fresh oregano leaves chopped
  • 1/2 teaspoon salt divided
  • 1/2 teaspoon fresh ground black pepper
  • 1 1/2 tablespoons red wine vinegar
  • 1/8 cup extra virgin olive oil
  • 2 cucumbers sliced
  • 1/2 red onion thinly sliced
  • 1 lb heriloom tomatoes/cherry tomatoes quartered/cut in half
  • 1 can of cannellini beans rinsed and drained
  1. Place the sliced cucumbers in a large colander and sprinkle with ½ teaspoon salt. Toss to coat and leave to drain.
  2. Combine the basil, thyme, oregano, 1/4 teaspoon salt, pepper, red wine vinegar and olive oil. Whisk and set aside.

  3. Combine the tomatoes, onions and drained cucumbers. Pour the vinaigrette over the vegetables and set aside at room temperature for about 30 minutes. Add white beans and toss gently before serving.

Recipe Notes

Recipe adapted from Saving Dessert

Feel free to use dried versions of basil, thyme and oregano


Black Pepper Chicken
Servings: 2 people
  • 1 skinless and boneless chicken breast cut into thin strips
  • 2 tablespoons oil
  • 1/2 lb onion sliced
  • 1 green bell pepper cut into strips
  • 1 teaspoon freshly ground black pepper
  • 2 tablespoons soy sauce use 1 tablespoon for marinade
  • 1/4 teaspoon sugar
  1. Marinate the chicken strips with 1 tablespoon of soy sauce for 10 minutes.
  2. Heat up a pan or skillet and add the oil. When the oil is heated, add the sliced onion and quickly stir-fry until aromatic and follow by the bell pepper and black pepper. Stir-fry for 1 minute.

  3. Stir in the chicken and continue to stir-fry until the chicken is cooked. Add in the soy sauce and sugar. Stir to combine all the ingredients well. Serve the black pepper chicken with warm steamed rice.

Recipe Notes

Recipe adapted from Rasa Malaysia


Roselle Hibiscus Tea
Hibiscus Tea:
  • 2 cups roselle buds
  • 4 cups water
  • optional: cinnamon stick or handful fresh mint leaves
Simple Syrup:
  • 1 cup water
  • 1 cup granulated sugar
  • optional flavor: cinnamon stick or handful fresh mint leaves torn
Hibiscus Tea:
  1. Place hibiscus and optional spices/herbs in a medium pot. Pour in 4 cups water. Cover with lid and simmer until water is a deep red. 

  2. Strain tea and discard roselle buds.

  3. Sweeten tea as desired with simple syrup. Start with 1/3 cup simple syrup for a lightly sweetened tea or up to 1 cup for a sweet tea. Store in the fridge until ready to serve. Serve over plenty of ice.
Simple Syrup:
  1. Place water and sugar in a sauce pot. Place over medium heat and bring to a boil until sugar has dissolved. Remove from heat and transfer to another container. Let cool to room temperature then store in the fridge.
  2. To make flavor simple syrup, add spices/herbs to water and sugar in sauce pot. Bring to boil until sugar has dissolved. Remove from heat and cover with lid. Let spices/herbs steep for 15-20 minutes. Taste, if you want flavor to be stronger let steep longer. Transfer to airtight container and store in the fridge.
Recipe Notes

Recipe courtesy of The Little Epicurean

Learn how to dry your hibiscus buds here.


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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.