Market Meal Plan: Week 4

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Market Shopping List

4 bulbs fennel
1 bunch radishes
1 bunch daikon radish
1 lb carrots
2 lb mixed greens
1 bu fresh mint
1 bu fresh cilantro
1 bag kale or collards or radish tops
1 bag spinach
2, 4 oz preferred cut of beef

Pantry Needs

2 large onion
2 in. ginger
3 cloves garlic
2 green chili
1 lemon
1 lime
1 pint cherry tomatoes
panko bread crumbs
dried lentils or split peas
4 cups vegetable stock
½ cup coconut milk
1/2 cup pecan halves
peanuts
½ cup diced canned tomato
dijon mustard
olive oil
coconut oil
spray oil
Palm sugar
Fish sauce
curry powder
coriander
cumin powder
cumin seeds
mustard seeds
cayenne pepper
turmeric
salt
pepper


MONDAY

Spicy Beef Salad with Local Vegetables

Serves 2 | 30 minutes
Guest Chef: Pete Amadhanirundr from The Side Hustle

4oz Preferred cut of beef (Ribeye, NY strip, flank, etc)
2 cups salad greens
½ pint snap peas
4 carrots, diced
¼ cup fresh cilantro
¼ cup fresh mint
1/4 cup cherry tomatoes, halved
peanuts
 

For the dressing:
2 tsp palm sugar
2 tbsp fish sauce
1 thai chili (or jalapeño or Serrano), minced
1 lime, juiced

  1. Marinade the beef in fish sauce, black pepper, and palm sugar for about 10 minutes

  2. Blanch the snap peas, carrots, and any other vegetables.  

  3. Make the dressing: Mix palm sugar and some water, low heat until it all dissolved, add fish sauce, chili, and lime juice. Taste to your preference

  4. Heat a pan over high heat. Sear beef for 2 minutes 30 seconds for medium rare (depending on size of cut). Be careful not to overcook the meat.

  5. Mix all vegetables, herbs and dressing. Slice beef and toss into salad.


Curry Soup

TUESDAY

Curried Carrot and Lentil Soup

Serves 4 | 1 hour | Vegan, GF
Source: VB6 Cookbook by Mark Bittman

2 tbsp vegetable oil
1 onion chopped
2 tbsp minced ginger
½ tsp salt
¼ pepper
1 tbsp curry powder
1 lb carrots, chopped
¾ cup dried lentils or split peas, washed
4 cups vegetable stock
½ cup coconut milk
2 cups chopped greens (kale, collards, radish, or spinach)
⅓ cup fresh mint or basil

  1. Put oil in a large pot over medium-high heat. When it’s hot, add the onion and ginger, sprinkle with salt and pepper. Stir until soft about 5 minutes

  2. Add curry powder. Cook, stirring frequently, until fragrant, about a minute. Stir in the carrots and lentils. Add the stock and coconut milk. Bring to a boil, then turn heat down to medium-low so that the soup bubble gently.

  3. Cook, stirring occasionally until lentils and vegetables break down, 30-40 minutes. Add water as necessary to keep mixture brothy.

  4. 5 minutes before the soup is done, toss in greens

  5. Taste, adjust seasoning, garnish, and serve.


WEDNESDAY

Spinach and Pecan Salad with Lemon Vinaigrette

Serves 4 | 20 minutes | Vegan, GF
Source: FoodTalk


1/2 cup pecan halves
6 oz fresh spinach
4 radishes, stems removed
1/4 cup fresh lemon juice
1 teaspoon Dijon mustard
1/4 teaspoon salt
1/4 teaspoon pepper
3 tablespoons olive oil

  1. Preheat oven to 350°F. Place pecans on a baking pan and cook for 8 minutes in the oven. Allow to cool.

  2. Divide spinach evenly among four plates. Cut radishes into fourths or slice thinly and arrange on top of spinach. Top with tomatoes and pecans.

  3. In a measuring cup, whisk together lemon juice, mustard, salt, and pepper. Slowly whisk in olive oil. Drizzle dressing over each salad.

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THURSDAY

Crispy Fennel

4 Serves  | 25 minutes | Vegan

½ cup panko bread crumbs
1 teaspoon grated lemon zest (Save lemon)
4 bulbs fennel, cut lengthwise into ¼-inch slices
¼ cup olive oil
Spray oil

  1. Heat oven to 400 F. Line a rimmed baking sheet with parchment paper.

  2. Mix together the panko, lemon zest, and salt in a medium bowl. Toss together the fennel and olive oil in a large bowl until the fennel is coated.

  3. One at a time, roll the fennel slices around in the panko and place them on the baking sheet. Spray the tops with a little oil and put in oven until fennel is tender and panko is golden, 20 to 30 minutes.


FRIDAY

Radish Curry

Serves  4 | 30 minutes | Vegan, GF
Source: Crop Stories no. 3: Radishes

2 tbsp coconut oil
2 tsp coriander
1.5 tsp cumin powder
1 tsp cumin seeds
1 tsp mustard seeds
¼ tsp cayenne pepper
Pinch of turmeric
1 large onion, diced
3 cloves garlic, minced
2 inch piece of ginger, peeled and minced
1 green chili, minced
2 cups chopped radish (daikon)
½ cup diced canned tomato
1 lb mixed greens
Salt to taste

  1. In a large saute pan, melt coconut oil over medium heat. Add coriander, cumin powder, cumin seeds, mustard seeds, cayenne pepper, and turmeric and cook for 1 minute

  2. Add onion, garlic, ginger, chili, and radishes and cook or 5-10 minutes until onions are translucent and radishes start to brown.

  3. Add tomatoes, greens, and salt and cook for 10-15 minutes until greens are tender.

Landon Bubb