Market Meal Plan: Week 6

00100dPORTRAIT_00100_BURST20190330080528988_COVER.jpg

Market Shopping List

kohlrabi leaves (or any comparable leafy green. Broccoli leaves, cabbage, bibb lettuce, collard, etc)
1 bunch radishes
1 fennel
1 pint snap peas
1 head broccoli
1 bag leafy green of choice for stir fry
1 lb asparagus
1 bunch carrots
2 bags spinach
½ head cauliflower (1 lb)
1 bunch Parsley
1 bunch chives
1 bunch scallion
Mango Thai Basil preserves
from Piedmont Provisions
1/2 cup honey

Pantry Needs

produce
2 lemons
2 limes
2 heads garlic
ginger

1 yellow onion
4 shallots

pantry
1 lb pasta of your choice
1 15 oz can chickpeas
1 15 oz can fava beans
1 cup short grain brown rice
2 Cups white rice

fridge
miso paste
unsweetened plain non dairy milk
1 block firm tofu
maple syrup
vegetable broth
Orange juice

spices
sea salt
ground black pepper
nutritional yeast
whole-grain mustard
Cornstarch

oils and vinegars

olive oil
1+ cup tamari
sriracha
rice vinegar
grapeseed oil


We will always have printed copies of the meal plan at the market but if you need you can download it here!


MONDAY

Soy Glazed Broccoli Stalk Wraps with Radish and Fennel Slaw

Serves 4 | 30 minutes | GF
Chef Spotlight! Greg Zock from Heirloom Cafe

This is a really simple and delicious dish created be Greg Zock! He is passionate about using all the parts of the vegetable and reducing stigma against broccoli stocks. His cooking demo should be as fun and dynamic as his dish!

Pair this with rice or tofu/chicken that you cook using the same glaze.

Wrap
kohlrabi leaves (or any comparable leafy green. Broccoli leaves, cabbage, bibb lettuce, collard, etc)

Soy glaze
1 cup tamari (gluten free soy sauce)
1/2 cup honey
4 garlic cloves, minced
1 inch ginger root, minced
scallion, minded
sriracha to taste
Half a lime

Wrap base:
Broccoli stalk cubes or disks (or turnips, cauliflower stem, or comparable veggie. My goal is to reduce stigma of eating broccoli stalk)

Radish/fennel salad
1 cup chopped radish
1 cup chopped fennel
1/2 cup Chopped fennel fronds
1 lime
Salt
to taste
Pepper to taste
Splash of honey

  1. Add glaze ingredients together and whisk until honey is incorporated

  2. Filling: peel fibrous skin if any, cut into discs or cubes. Turn pan to medium heat and add canola oil. Salt and pepper to taste, and saute until barely tender. Add in soy glaze to coat the broccoli and let cook down on low for a few minutes (contains honey. Do not let cook too high or too long or it will burn).

  3. Salad: Mix together in bowl.

  4. Assembly: Take leaf, wrap base, and salad and assemble. Top with sesame seeds.


TUESDAY

Mango Thai Basil Stir Fry

Serves 4 | 45 minutes | vegan, GF

This is a great way to use a lot of veggies. Move it to the end of the week if you want help ensuring you use every veggie before the market. The preserves you add at the end help to thicken up all the tamari, oils, and liquids into a bright and beautiful sauce!


1 block firm tofu, drained and cubed
cornstarch
3 tbsp grapeseed oil
3 cloves garlic, minced
1 Tbsp ginger, peeled and minced
1 yellow onion
1 pint snap peas, strings removed
4 Tbsp vegetable broth
1 head broccoli, cut into florets
2 tbsp Tamari
3 tbsp Mango Thai Basil preserves from Piedmont Provisions
Leafy greens, preferred (radish tops would be great!)
Salt
2 Cups White Rice, cooked according to package

  1. Cut tofu into 1- inch cubes and blot dry with paper towels. Dust cubes with cornstarch and blot again.

  2. In a deep frying pan or wok, heat 1 Tbsp oil over medium-high heat, swirling to coat the pan. Add tofu and cook until lightly browned on one side, about 3 minutes. Turn tofu cubes, being careful not to break them and cook until browned on the opposite side. Transfer to plate.

  3. Wipe pan clean, place over high heat, and add 1 Tbsp of oil, again swirling to coat pan. Add onion and stir fry for 1 minute. Add peas, and a pinch of salt.

  4. Add garlic, ginger, carrot, and broccoli and stir fry for about 1 minutes. Add tamari, orange juice, and broth. Cover and cook on high heat until vegetables are almost tender, about 5 minutes. Add greens and stir until wilted. Add Mango Thai Basil to thicken remaining liquid into a sauce. Add tamari and salt to balance flavors.


WEDNESDAY

Glazed Carrots

Serves 4 to 6 | 40 minutes | V, GF
Mississippi Vegan by Timothy Pakron

Incredibly flavorful and you only have to use one dish! You can serve this over rice, on a bed of green, or paired with fish if you’re feeling fancy.

1 lb carrots, peeled and halved lengthwise
4 large shallots, peeled, rinsed, and quartered
2 tbsp olive oil
2 tbsp maple syrup
2 tbsp whole-grain mustard
2 tbsp mellow white miso
2 tbsp nutritional yeast
2 tsp rice vinegar
2 tsp tamari
2 tsp sriracha

  1. Preheat oven to 350

  2. Toss carrots, shallots, olive oil, maple syrup, mustard, miso, nutritional yeast, vinegar, tamari, and sriracha, into a 9 x 13 inch baking dish and toss well.

  3. Roast until the carrots are soft and tender, about 30 minutes, tossing halfway.


00100dPORTRAIT_00100_BURST20190413082649164_COVER.jpg

THURSDAY

Spring Rice Bowls with Chive Oil

Serves 4 | 60 minutes | Vegan, Gluten Free
Source: Whole Bowls by Allison Day

These are remarkably simple and would make great cold leftovers if you are not a family of four and don’t need a (wo)man to make you happy. Feel free to swap out beans and veggies because whatever you do will be great with the sauce.

bowls
1 cup short grain brown rice
2 cups water
1 lb asparagus, though ends trimmed, cut into 1-inch pieces
2 cups cooked chickpeas
¾ cup cooked fava beans
2 carrots shredded

chive oil
3 tbsp olive oil
1 tbsp lemon juice
1 tbsp fresh chives, diced
½ tsp sea salt
Ground black pepper, to taste

  1. Preheat oven to 400 F.

  2. Add rice and water to a medium saucepan, bring to a boil, reduce to a simmer, cover, and cook for 45 minutes. Once all water is cooked out, take off heat, and leave covered for 5 minutes to steam. Fluff with fork before serving.

  3. Roast asparagus on baking sheet for 10 minutes.

  4. In medium bowl, combine chickpeas and fava beans.

  5. For the chive oil, combine all ingredients in a small bowl and mix.

  6. Assemble bowls and drizzle with chive oil. Serve warm or chilled


FRIDAY

Cauliflower Cream Pasta with Fresh Herbs

Serves 4 | 30 minutes | Vegan
Source: Thug Kitchen 1, Rodale

I’ve made it six weeks without having a pasta dish and this one is definitely worth the wait. This is full of nutrients and flavor and it won’t leave you feeling heavy and tired like cheesy pasta. Please make sure you use an unsweetened milk because sweet “cheese” is not fun.

1 lb pasta
2 bag spinach, chopped
½ head cauliflower (1 lb), cut into small pieces
½ cup unsweetened plain non dairy milk
3 cloves garlic, minced
1 tablespoon lemon juice
1 tsp miso paste
⅓ cup fresh parsley, minced

  1. Cook pasta according to the package. When done, drain, and put in large bowl with spinach, toss, and set aside.

  2. While the pasta cooks, bring a medium pot of water to a boil. Throw in a pinch of salt and the cauliflower and simmer until cauliflower is tender, 5 to 7 minutes. Drain and toss in blender.

  3. Add milk, garlic, lemon juice, olive oil, miso, and salt to taste to the blender. Blend until sauce is creamy.

  4. Pour cauliflower puree into pot you boiled the cauliflower in and set over low heat. Add pasta and spinach and toss until everything is mixed and warm. Top with salt, pepper, and parsley to taste.

Landon Bubb