Market Meal Plan: Week 1

AFM Shopping List

2 lbs Parsnip
1 lb Carrots
1bu Rosemary (if available)
1lb Bok Choy
1 head Garlic
2 Onions
3sm Sweet Potatoes
1bu (large) Kale
Cilantro
2bu Turnips with greens

Pantry Needs


Shallots x2
Fresh Ginger
Peanut Oil
Mirin or Agave
Tamari or Soy Sauce
Olive Oil
Chickpeas 15 oz
Veggie Broth 6 cups
15 oz diced tomatoes
Chunky peanut butter
Raisins (¼ cup)
Mayo
Spices
Salt
Pepper
Chili Powder
Cayenne Pepper
Red Pepper Flakes
Toasted Sesame Seeds

MONDAY

Roasted Parsnip & Carrots

Serves 4 | 50 minutes | GF, V

2 lb parsnip
1 lbs carrot
Olive Oil
Salt to taste
1 tbs fresh Rosemary

  1. Preheat oven to 400℉

  2. Wash, peel, then cut Parsnips and Carrots lengthwise then into 1 inch chunks

  3. Toss in olive oil, salt, rosemary.

  4. Roast for ~20 minutes. You want to see the sides just starting to brown and caramelize.

  5. Flip, then continue for another 20 minutes

Roasting these caramelizes the natural sugars in them for a sweet & smoky addition which pairs well with an herby protein and spring potatoes.

TUESDAY

Baby Bok Choy with Crispy Shallots & Sesame Seeds

Serves 4 | 20 minutes | GF, V

Veganomicon by Isa Chandra Moskowitz

1 pound baby bok choy
2 small shallots, sliced very thin
1 (½ inch) cube fresh ginger, peeled and minced
2 tablespoons peanut oil
1 tablespoon mirin or agave nectar
1 tablespoon tamari
1 tablespoon toasted sesame seeds

  1. Rinse bok choy in bowl of water

  2. Prepare shallots and ginger

  3. Heat peanut oil in a large skillet over medium heat.

  4. Add sliced shallots and fry for 5 minutes or until they’re deep golden brown and crisp.

  5. Remove from pan and set aside

  6. Add ginger and stir-fry for 15 seconds

  7. Add bok choy and stir-fry for about 2 minutes or the leaves start to wilt

  8. Stir in the Mirin and tamari and cover the pan. Steam for 2 minutes, then remove the lid

  9. Transfer to a serving plate, top with fried shallots, and sprinkle with toasted sesame seeds.

Pair with ginger marinated tofu or chicken and rice.

Wednesday

Braised Turnips & Turnip Greens

Serves 4 | 30 minutes | GF, V

This is a great way to practice cooking with all the usable parts of a vegetable! Serve with veggie patties or burgers.


6 turnips with greens
1 tablespoon olive oil
1 cup vegetable broth
1 tablespoon apple cider or white wine vinegar
Salt to taste
1 tsp agave
1/4 tsp pepper

  1. Trim, peel, then halve turnips. Wash and chop greens.

  2. Heat large skillet over medium-high heat. Add oil.

  3. Cook turnips cut-side down for ~5 minutes until golden

  4. Turn and add veggie stock, vinegar, salt, and pepper

  5. Bring to boil, cover, then reduce heat to low simmer.

  6. Simmer until turnips are tender ~5 minutes

  7. Remove lid, add greens and cook until liquid reduces. Once reduced, stir in agave

THURSDAY

Slow Cooker West African Peanut Stew

Serves 8 | 4-8 hours mostly inactive | GF, V
Source: FoodTalk.org

2 teaspoons vegetable oil
1 medium onion (any type), chopped
2 cloves garlic, minced (or 2 teaspoons jarred minced garlic)
2 tablespoons fresh ginger, chopped (or 1/2 teaspoon ground ginger)
1 can (15 ounce) chickpeas, rinsed and drained
1/2 teaspoon crushed red pepper, or to taste
1 teaspoon cumin
1 teaspoon chili powder
5 cups vegetable broth, low or 33% less sodium
3 small sweet potatoes, diced into 1-inch cubes
1 can (15 ounce) diced tomatoes, no salt added, with liquid
1/4 pound (1 large bunch, or 4-6 cups) kale, stems removed and leaves chopped
3/4 cup chunky peanut butter
1/4 cup raisins
1 tablespoon chopped cilantro
Pepper
to taste

  1. In a large skillet, heat the vegetable oil over medium-high heat.

  2. Saute the onion for about 5 minutes. Add in the garlic, ginger and chickpeas in the last minute.

  3. In a 6-quart slow cooker, add the chickpea mixture. Season with crushed red pepper, cumin, and chili powder. Pour the vegetable broth in and add the sweet potatoes. Cook on low for 6-8 hours or on high for 4 hours.

  4. Remove some of the sweet potatoes and mash with a fork. Add mashed sweet potatoes back into the slow cooker and stir the tomatoes, kale, peanut butter, and raisins into the soup during the last 20 minutes of cooking.

FRIDAY

Grain Bowls with Roasted Root Veggies and Sriracha Mayo

Serves 4 | 1 hour | GF, VG

These grainbowls are a hearty end to the week and help clear out your fridge before the market! Get creative with the layering of your bowl & drizzling. Top with toasted sesame seeds, soy sauce chicken/tempeh, sauteed greens, cilantro.

2 cups grains of your choice (I like rice and quinoa)
2 lbs of assorted root veggies (add whatever you have leftover)
1 clove finely grated garlic
1/4 cup Mayo
3 tbs Sriracha
2 Tbs lemon juice
Olive oil
1/2 tsp Cayenne pepper
1 tsp Cumin
Pepper to taste
Salt to taste

  1. Preheat oven to 400℉

  2. Wash, peel, and chop into bite size pieces: radishes, beets, and kohlrabi and any remaining root vegetables

  3. Toss veggies in olive oil, cayenne pepper, cumin, pepper, and salt

  4. Bake in oven and flip after 20 minutes. Bake 20 more minutes

  5. Prepare grains of your choice

  6. Stir together garlic, mayo, Sriracha, and lemon juice. Salt to taste.

Landon Bubb