Market Meal Plan: Week 7

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Market Shopping List

1 bunch carrots
1/4 cup honey or agave
1 pint strawberries
1 bag spinach
6 oz shiitake mushrooms
1 lb mushrooms
1 lb asparagus
2 lbs kale
1 cup radishes
8 cups salad greens
1 bunch radishes
Half a loaf of stale French loaf
3 Porch Farm gomasio
1 bunch spring onions
1 bunch rainbow swiss chard
1 bunch cilantro

Pantry Needs

Produce
2 heads garlic
1 lemon
½ cup onions, chopped
Small piece of ginger
1 cucumber

Pantry
vegetable broth
1/2 cup peanut butter
1 cup smooth tahini
8 ounces pad thai rice noodles

Fridge
2 tbsp unsalted butter
white or yellow miso
Dijon mustard
capers with brine

Spices
poppy seeds
salt
red pepper flakes
black pepper
nutritional yeast

Oils and Vinegars
olive oil
white wine vinegar
peanut oil
dry white wine or sake
rice vinegar
tamari
sesame oil
agave
Sriracha
toasted sesame oil


MONDAY

Spinach Strawberry Poppyseed Salad

Serves 4 | 15 minutes | GF

dressing
1/2 cup olive oil
1/3 cup white wine vinegar
1/4 cup honey or agave
1/4 cup strawberries, stem removed
1 tablespoon poppy seeds
1/4 teaspoon salt

2 cup spinach
1/4  cup strawberries, stems removed, sliced
Optional: pecans, pine nuts

  1. Combine all dressing ingredients in a food processor or blender, and blend until the strawberries are liquified. Refrigerate in an airtight container.

  2. Assemble the salad


Tuesday

Stir-Fried Asparagus with Shiitake Mushrooms & Sesame Seeds

Serves 4-6 | 15 minutes | Vegan, GF
Vegetable of the Day by Kate McMillan

3 Tbsp peanut oil
1 clove garlic, minced
1 Tbsp ginger, peeled and grated
6 oz shiitake mushrooms, stems trimmed, caps thinly sliced
1 lb asparagus, ends trimmed, spears cut into 2 inch pieces
¼ cup dry white wine or sake
¼ cup vegetable broth
2 Tbsp soy sauce
2 tsp gomasio

  1. In a large, deep frying pan or wok, heat the oil over high heat. Add garlic and ginger and cook, stirring frequently until fragrant but not brown, about 30 seconds. Add mushrooms and cook, stirring frequently, until they begin to brown, about 2 minutes. Add Asparagus and cook stirring constantly, until bright green and tender, about 3 minutes

  2. Pour in wine, broth, and sauce sauce and cook until the liquid is reduced and the vegetables are tender, 2-3 minutes. Stir in the sesame seeds and serve.


WEDNESDAY

Kale Tahini Caesar Salad

Serves 4-6 | 30 minutes | V
Source: Veganomicon by Isa Chandra

Tahini caesar dressing
1 cup smooth tahini
1 cup hot water
4 tbsp olive oil
2 tbsp lemon juice
4 tsp white or yellow miso
4 cloves garlic
4 tsp Dijon mustard
2 heaping tbsp capers with brine
Ground black pepper

Kale Salad
2 lbs kale
4 tbsp nutritional yeast
1 bunch radishes
2 carrots shredded

Croutons
1/4 cup olive oil
4 cloves garlic, diced
1 tbsp lemon juice
Half a loaf of stale French loaf , torn into bite sized pieces
½ teaspoon salt

Optional additions

thinly sliced red onions, sliced sun-dried tomatoes, sliced artichoke hearts, nuts

Croutons

  • Preheat oven to 400 F. Mix oil, garlic, lemon juice in a large bowl. Toss torn bread making sure every piece is coated. Spread on a baking sheet and sprinkle with salt. Bake for 12-14 minutes, stirring halfway, until golden brown.

Prepare the dressing:

  • Pulse all ingredients in blender until smooth. Taste and add miso or lemon juice as needed. Keep refrigerated up to 2 days.

Assemble the salad

  1. Wash and dry the Kale. Tear away thick stems then tear remaining kale into bite size pieces. Put in large salad bowl.

  2. Add croutons, additional veggies, and dressing. Sprinkle nutritional yeast. Toss the salad making sure everything is well coated in dressing. Add a few cracks of black pepper and serve.


THURSDAY

Swiss Chard Rolls

Serves 4 | 20 minutes |
Source: The Ups South Cookbook by Nicole Taylor

12 cups water
1 tbsp plus 1 teaspoon coarse salt, divided
1 bunch rainbow swiss chard
1 teaspoon sesame seeds
2 tbsp unsalted butter
1 lb mushrooms, chopped
1 cup spring onions, chopped
½ cup onions, chopped
½ cup carrots, chopped
2 cloves garlic, minced
1.5 tsp sesame oil
1 tsp agave
½ tsp rice vinegar
¼ tsp red pepper flakes

  1. Bring water and tbsp salt to a boil, using a stockpot. Remove stems from Swiss chard and blanch for 30 seconds. Transfer to a bowl of cold water

  2. Transfer chard to a baking sheet lined with paper towels and set aside.

  3. Toast sesame seeds in a nonstick skillet on medium heat. The sesame seeds should turn a light brown color. Set seeds aside

  4. Bring that pan back up to medium high heat. Add ½ tsp salt, butter, mushrooms, spring onions, onions, carrots, garlic. Cook on medium heat about 10 minutes or until veggies are soft.

  5. Take pan off heat. Pour and toss in sesame oil, agave, rice vinegar, red pepper flakes, and toasted sesame seeds.

  6. Position dried Swiss chard on a cutting board and stuff about 2 tbsp vegetable filling the the center of the leaf.

  7. Tuck the sides in, fold, and roll. Serve!


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FRIDAY

Spicy Dragon Noodle Salad

Serves 4 | 15 minutes | V, GF
Source: Isa Does It by Isa Chandra

A great way to use the radishes and leafy greens of spring! If you’re feeling fancy, serve with some dry fried tofu or chicken strips. This keeps well as cold leftovers so make extra for lunch. If you want to be a day ahead, double the Peanut Dragon Dressing to use for tomorrow’s grain bowls

8 ounces pad thai rice noodles
1 cup cucumbers, thinly sliced
1 cup radishes, thinly sliced
8 cups salad greens

For the Peanut Dragon Dressing
1/2 cup peanut butter
2 cloves garlic, peeled
1/3 cup water
3 tablespoons rice vinegar
2 tablespoons tamari
1 tablespoon agave
1 tablespoon Sriracha
1 teaspoon toasted sesame oil
Salt to taste

fresh cilantro
4 tablespoons toasted or black sesame seeds

  1. Peanut Dragon Dressing: Place all of the ingredients in a small blender or food processor and blend until smooth. Keep tightly sealed and refrigerated until ready to use for up to 5 days

  2. For the noodle salad: Prepare the noodles according to package directions. Once soft, drain and run under cold water until cool

  3. In a large mixing bowl, toss noodles, radishes and cucumber with most of the dressing, setting aside a little bit for drizzling.

  4. Place a layer of greens on each plate and top with noodles. Sprinkle with sesame seeds, top with a little cilantro, and serve.

Landon Bubb