Market Meal Plan: Week 23

School is back in, UGA’s in session, and fall veggies are starting to trickle in. It’s easily to get lulled into the cozy embrace of fall but it’s still so hot and definitely still summer.

This week Savannah Sasser from The Expat will be doing the cooking demo at the market! Ratatouille is the pinnacle dish of summer, utilizing tomatoes, zucchini, eggplant, onions, garlic, and fresh herbs!

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Market Shopping List

2 yellow onion
1 head garlic
2 bell pepper
2 large Italian eggplant
3 pints cherry tomatoes
1 zucchini
1 squash
2 large tomatoes
1 lb okra
Mango Thai Basil preserves
from Piedmont Provisions
Basil, thyme, rosemary, oregano (if available)

Pantry Needs

Spices
dried oregano
cayenne pepper
White pepper
nutritional yeast
Salt
Black pepper
Ground cloves

Oils & Vinegars
1/2 cup white wine
olive oil
rice vinegar
grapeseed oil
Tamari

Produce
ginger
1 bunch green onions

Pantry
1.5 cups whole wheat or regular couscous
1/2 cup Almond flour
2 Cups White Rice

Fridge
1/2 cup Parmesan cheese
1 Egg
capers
1 block firm tofu
½ cup frozen mangos
vegetable broth


Savannah Sasser from The Expat [Photo from Eater Atlanta]

Savannah Sasser from The Expat [Photo from Eater Atlanta]

MONDAY

Ratatouille

Serves 4 | 30 minutes | Vegan, GF

Guest Chef: Savannah Sasser from the Expat 

1 small yellow onion, diced 
4 cloves garlic, sliced 
2 bell pepper,  diced
1 large Italian eggplant,  diced
2 pints cherry tomatoes 
1 zucchini,  seeds removed, half moons 
1 squash, seeds removed half moons
1/2 cup white wine
Veg stock
Salt
White pepper
Basil, thyme, rosemary

Sauté onions, garlic and peppers in a small amount of olive oil. Add eggplant and stir for 2 minutes. Add tomatoes, white wine, and stock simmer for 15 minutes add squash and season


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TUESDAY

Baked Eggplant Parmesan Slices

Serves 4  | 40 minutes | Vegetarian (easily vegan)
adapted from divaliciousrecipes.com

Goes great with fresh tomato sauce! I've been simmering paste tomatoes, fresh basil, garlic and olive oil in a saucepan for about an hour and then blending.” -Caitlyn Hardy of Cedar Grove Farm

1 Eggplant
1/2 cup Parmesan cheese grated
1/2 cup Almond flour
1/2 teaspoon Salt
1/2 teaspoon Black pepper
1 teaspoon Oregano optional
1 Egg beaten

  1. Preheat the oven to 400F degrees

  2. Cut the eggplant into slices of about 1 cm thick, removing the top and bottom of the eggplant.

  3. Place the almond flour, Parmesan, herbs, salt and pepper in a bowl and combine.

  4. Dip the eggplant slices in the beaten egg, then into the Parmesan mixture. Double dip if you want.

  5. Place the coated eggplant slices on a parchment paper lined baking tray.

  6. Bake for 25-30 minutes, turning the slices over half way through when crispy and brown.


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WEDNESDAY

Tomato Couscous with capers

Serves 4 | 25 minutes | Vegan
Source: Veganomicon by Isa Chandra Moskowitz

2 large tomatoes (about 1.75 lbs) diced
2 tbsp olive oil
1 tsp dried oregano
1.5 cups uncooked whole wheat or regular couscous
½ tsp salt
Generous pinch of cayenne pepper
½ tsp ground cloves (optional)
2 tbsp small capers, drained of brine (if using large capers, chop coarsely) 

  1. In a measuring cup, strain and reserve liquid from diced tomatoes. Squeeze tomatoes in a strainer to remove as much liquid as possible. If not enough juice comes out, supplement with vegetable broth or water up to 1.5 cups.

  2. Combine the juice, oil, and oregano in a medium size saucepan. Cover and heat to medium-high to bring to a boil. Stir continuously as you pour in the couscous in a steady stream. Quickly stir in the salt, cayenne, and coves if using.  Stir to combine, turn off the heat, cover the pan, and allow to sit for 5 minutes, or until the liquid is completely absorbed. Fold in the reserved diced tomatoes and capers, cover again, and allow to sit for 2-3 minutes to warm the tomatoes. 


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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. 


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FRIDAY

Mango Thai Basil Stir Fry

Serves 4 | 45 minutes | vegan, GF

1 block firm tofu, drained, cut into 1 inch cubes
3 tbsp grapeseed oil
3 cloves garlic, minced
1 Tbsp ginger, peeled and minced
1 yellow onion
4 Tbsp vegetable broth
½ cup frozen mangos
2 tbsp Tamari
3 tbsp Mango Thai Basil preserves from Piedmont Provisions
Salt
2 Cups White Rice, cooked according to package

  1. 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.

  2. 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.

  3. Add garlic, ginger, carrot, and frozen mango 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.











Landon Bubb