Market Meal Plan: Week 16

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Market Shopping List

6 oz blueberries
1.5 lbs fingerling potatoes
1 large spaghetti squash
2 cups fresh basil
3 cloves garlic
1 lb okra
1 lb cherry tomatoes
1 cup thinly sliced green onions
1 pint shishito peppers

Fridge
Two 8 oz package plain tempeh

Spices
onion powder
garlic powder
liquid smoke
sea salt
chili powder
cayenne pepper
black pepper
nutritional yeast
Red pepper flakes

Oils & Vinegars
rice vinegar
tamari
Worcestershire sauce
Olive oil

Pantry Needs

Produce

1 tsp fresh ginger
3 Tbsp sun-dried tomatoes
1 lemon

Pantry

One 12 oz jar blueberry preserves
One 6 oz can tomato paste
⅓ cup packed brown sugar
1/4 cup raw cashews
1/4 cup toasted pine nuts (or raw walnuts)
Vegan parmesan cheese (optional)


MONDAY

Blueberry BBQ Tempeh

Serves 4 | 90 minutes | Vegan

2 packs tempeh
One 12 oz jar blueberry preserves
1 tsp onion powder
1 tsp garlic powder
1.5 cups filtered water
6 oz blueberries
One 6 oz can tomato paste
⅓ cup packed brown sugar
1 tbsp rice vinegar
1 tbsp tamari
2 tsp vegan Worcestershire sauce
2 tsp liquid smoke
1 tsp sea salt
½ tsp chili powder
1 tsp fresh ginger
¼ tsp cayenne pepper

Two 8 oz package plain tempeh, cut into bite size strips

  1. In a medium saucepan, mix together blueberry preserves, onion and garlic powder to form a paste. Add everything else and mix well. Bring to a boil over medium heat, stirring often. 

  2. Reduce heat to low and simmer for 20 minutes. Remove from heat. Use immediately or cool and transfer to a tightly sealed jar. Keep in fridge for up to a week.

  3. Preheat oven to 350 F.

  4. Arrange the tempeh in a single layer in a 9 x 13 inch baking dish. Pour on the BBQ sauce to cover it completely. Wrap tightly with foil and bake for 30 minutes. Take out and remove the foil. Flip the tempeh and bake, uncovered, for additional 30 minutes. 



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TUESDAY

Fingerling potatoes

Serves 4 | 50 minutes | Vegan, GF

1.5 lbs fingerling potatoes, rinsed and quartered lengthwise
2 tbsp vegetable oil
½ tsp sea salt, to taste
½ tsp black pepper
1 tbsp nutritional yeast (optional)

  1. Preheat oven to 400 F. In a large mixing bowl toss all ingredients. 

  2. Arrange potatoes on a baking sheet lined with parchment paper

  3. Bake for 40 minutes, tossing halfway until potatoes have begun to brown


WEDNESDAY

Spaghetti Squash

Serves  4 | 1 hour | Vegan, GF
Source: Minimalist Baker

1 large spaghetti squash

PESTO
1/4 cup raw cashews
1/4 cup toasted pine nuts (or raw walnuts)
2 Tbsp nutritional yeast
1/4 tsp sea salt (plus more to taste)
2 cups fresh basil (packed)
3 cloves garlic, minced
3 Tbsp sun-dried tomatoes (chopped // if in oil, drain)
1/4 cup extra virgin olive oil

OPTIONAL
Toasted pine nuts
Vegan parmesan cheese
Red pepper flakes
Garlic bread

  1. Preheat oven to 400 degrees F (204 C) and line a large baking sheet (or more if increasing batch size) with foil.

  2. Carefully halve spaghetti squash lengthwise using a sharp knife. Use an ice cream scoop (or sharp spoon) to scrape out the seeds and most of the stringy parts.

  3. Brush the interior with oil and sprinkle with a little salt. Place cut-side down on baking sheet. Roast for 45 minutes, or until a knife easily pierces the skin and flesh. Remove from oven and set aside.

  4. In the meantime, add cashews, pine nuts, nutritional yeast, and sea salt to a blender or food processor and pulse until a fine meal.

  5. Add basil, garlic, sun-dried tomatoes, and olive oil and puree into a fine paste. If it has trouble mixing, add a bit more oil or hot water. It doesn’t need to be finely pureed, just well-mixed. Taste and adjust seasonings as needed.

  6. Use a fork to scoop out spaghetti squash into fine strings and divide between serving plates. Top with desired amount of pesto and lightly toss. Serve with additional toppings as desired.


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THURSDAY

Okra & tomatoes

Serves  4-6 | 30 minutes | vegan, GF
Source: Mississippi Vegan by Timothy Pakron

1 lb okra, washed
1 lb cherry tomatoes, rinsed
1 cup thinly sliced green onions, plus more for garnish
3 tbsp nutritional yeast
1 tsp rice vinegar
1 tsp salt plus more to taste
½ tsp black pepper, plus more up taste

  1. Preheat oven to 450 F

  2. Place all ingredients in a 9x13 inch baking dish or skillet and mix well. Roast for 20 minutes. Remove and mix well. Garnish with more green onions, salt, and pepper to taste. 


FRIDAY

Sauteed Shishito Peppers

Serves 2 | 15 minutes | Vegan, GF

1 pint shishito peppers
Olive oil
Sea salt
1 tbsp lemon juice

  1. Heat a little olive oil in a wide saute pan until hot but not smoking. Add peppers tossing frequently until they blister about 10-15 minutes. 

  2. Toss in sea salt and a squeeze of fresh lemon. 

Landon Bubb