Meal Plan for September 20, 2017








Butternut Squash and Apple Soup
Servings: 2 people
  • 1 1/2 cups butternut squash peeled and cut into cubes
  • 2-3 cups vegetable stock depending on how thick you like it
  • 1/2 cup onion diced
  • 1/2 cup apple peeled and diced
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 pinch nutmeg
  1. Add all ingredients to a large pot. Bring to a boil and simmer for 15 minutes, or until the squash is tender.

  2. Using an immersion blender, puree the soup. Or let the soup cool and put it into a normal blender.

  3. Taste for seasoning, and adjust if necessary. Serve immediately. refrigerate leftovers for up to 3 days. 

Recipe Notes

Recipe adapted from Kylee Cooks


Fresh Green Bean Salad
Servings: 2 people
  • 1 cup fresh green beans trimmed and cut into 1½ inch pieces
  • 1/2 cup sliced and chopped yellow squash
  • 1/2 cup grape tomatoes
  • /2 cup chopped red onion
  • 1/4 cup crumbled feta cheese
  • 1/8 cup olive oil
  • 2 Tbsp. lemon juice
  • 1/2 tsp. dried parsley
  • 1/4 tsp. salt
  • 1/4 tsp. fresh cracked pepper
  1. Combine all salad ingredients in medium bowl.
  2. Combine dressing ingredients and shake well to mix.
  3. Pour dressing over salad and stir gently.
Recipe Notes

Recipe adapted from Lemon Tree Dwelling


Creole Chicken Okra
Servings: 2 people
  • 2 chicken breasts
  • 1-1 1/2 tablespoons olive oil
  • 1 teaspoon minced garlic
  • 1 bay leaf
  • 1/4 medium onion chopped
  • 1/2 teaspoon smoked paprika.
  • 1/2 tablespoon fresh thyme
  • 1/4 medium bell pepper chopped
  • 1/2 cup corn
  • 1/4 cup diced tomatoes
  • 1/2 cup fresh or frozen sliced okra
  • 1/4 teaspoon cayenne pepper
  • 3/4 cup chicken broth or water
  • Minced fresh parsley
  • Salt to taste
  • Hot cooked rice or cornbread for serving
  1. Cut chicken into bite size pieces, and then season with creole spices or salt. Heat a saucepan with about 1 tablespoon of oil. Add chicken and sauté for about 5 minutes or more. Remove and set aside on a plate. Throw in onions, garlic, bay leaf, thyme and paprika, add extra oil as needed, then sauté for about 2 -3 minutes.

  2. Then add tomatoes, cayenne, corn, bell pepper, and chicken, and cook for about 5 minutes.

  3. Stir in okra, add broth, and salt and cook for about 5 minutes or more. Stirring occasional, depending on how you like the texture of your vegetables, the longer you cook the less crunchy the veggie will be. Adjust broth and seasonings to taste

  4. Serve with rice or cornbread

Recipe Notes

Recipe adapted from African Bites


Green Bean and Oyster Mushroom Stir Fry
Servings: 2 people
  • 2 cups green beans trimmed
  • 2 teaspoons cooking oil
  • 1/4 onion thinly sliced
  • 4 ounces fresh oyster mushrooms sliced
  • 1 clove garlic finely minced
  • 1/2 teaspoon finely grated fresh ginger
  1. Fill the wok or saute pan with about 1/2 cup of water. Bring to a boil and then add the green beans. Cover and let steam for 4-5 minutes or until crisp-tender. Drain the beans, wipe the wok dry and return wok to the stove.

  2. Heat the wok over high heat and swirl in the cooking oil. When very hot, add in the onions and mushrooms and stir fry for 3 minutes. Turn the heat to medium, add in the cooked green beans, ginger and the garlic and quickly stir fry for an additional 30 seconds or until fragrant. Take care not to burn the ginger or garlic.
Recipe Notes

Recipe adapted from Steamy Kitchen


Lemon Drop Pepper Pico De Gallo
Servings: 2 people
  • 1 pint cherry tomatoes
  • 1 lemon drop pepper
  • 1/4 medium white onion
  • 1 Tbsp lime juice
  • 1/8 cup cilantro
  • salt to taste
  1. Quarter the cherry tomatoes and toss in a bowl.
  2. Seed the lemon drop pepper and dice. Toss in the bowl.

  3. Dice the onion. Toss in the bowl. (Seeing a pattern here?)
  4. Chop cilantro. You guessed it! Toss in the bowl.
  5. Add lime juice to said bowl, and salt to taste.
  6. Mix this up and allow to sit for an hour.
  7. Serve with your favorite tortilla chips and taste pure summer!

Recipe Notes

Recipe adapted from A Chick and Her Garden


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.