Vie Vacation Week Meal Plan

Mega Meal Plan

Vie Vacation Week

July 4th

During Vie Vacation, our Meal Plans for each store are all the same and based on typical sale items for this time of year. The Vie Team is on vacation this week and we appreciate your support as we take some much-needed R&R. Enjoy your holiday week and we will see you next week, July 10th!

This list is based on Sale items for the week of July 4th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes. When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use! Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted. Becoming a member is free! Download the app for your store and save even more by using coupons during checkout.

Here is what your Meal Plan entails: 5 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with. We also suggest 1 Soup for lunches or as an accompaniment to dinner!

Below we offer two ways of looking at the Shopping List ingredients:1) By meal and 2) Altogether in order of department. Please use whichever works for you!

Weekly Meal Plan

(Shopping List by Meal)

Main 1: Grilled Chicken Sandwiches with Roasted Red Peppers and Guacamole Salad

2-3 each boneless skinless chicken breasts S

To taste salt and pepper

¼ cup Italian dressing

2 each avocados, peeled,pitted and cut into small pieces

1 each jalapeno, seeded and finely chopped

2 each tomatoes on the vine, chopped S

1 each red onion, diced

1 each lime, juiced

To taste salt and pepper

1 jar roasted red peppers, each cut in half

1 slice each Swiss cheese S

1 bag whole wheat sandwich rolls or buns S

To taste balsamic vinegar

This week is all about great meals that go with the holiday cookout spirit! These sandwiches are wonderful for at home or to take on the go for a picnic or to share.

Main 2: Brats with Peppers and Onions

1 package brats S

1 12oz. beer of choice (for cooking, optional)

1 each orange bell pepper S

1 each red bell pepper S

1 each yellow bell pepper S

1 each vidalia sweet onion S

What screams the summer and the 4th of July more than brats? Combining this simple pepper and onions saute with brats makes an amazing meal and works well with other condiments of your choice! Try it with a nice spicy brown mustard.

Main 3: Lemon-Pepper Fettuccine with Peas and Asparagus

8 oz. fettuccine pasta

1 cup frozen green peas S

1/4 cup unsalted butter

1 each shallot

1 bunch asparagus, trimmed and cut into thirds

To taste salt and pepper

¼ cup olive oil

1 Tbsp. lemon peel

2 tsp. lemon juice

2 tsp. Italian seasoning

3 tsp. pepper

Many times cookout weekends can be a little meat heavy, so having a vegetarian dish this week seemed like a must. Along with pasta we have added some green to make a healthy and light dish that is sure to please!

Main 4: Turkey or Beef Burger with Carrot Slaw

1lb. ground turkey or ground chuck S

1 tsp. garlic powder

½ each vidalia sweet onion S

1 package whole wheat hamburger buns

½ each red onion, sliced

2 tsp. olive oil mayonnaise (optional)

1 bag mini peeled carrots S

2 each green onions, finely sliced

1 Tbsp. lemon juice

1 ½ Tbsp. olive oil

2 tsp. honey

¼ tsp. salt

¼ tsp. pepper

1 tsp. lemon zest

You know that we had to have burgers this week! Take your pick of turkey or beef (you could even go for a pre-made veggie or black bean burger if you prefer). No matter what type of burger you choose, this carrot slaw is perfect match!

Main 5: Pistachio Crusted Salmon with Rice

1 Tbsp. olive oil

1 lb. Atlantic salmon fillets S

1 Tbsp. Dijon mustard

1 Tbsp. honey

¼ cup breadcrumbs

¼ cup shelled pistachios S

1 Tbsp. lemon rind

1 cup jasmine rice, cooked

Once again we need a balance from all of the holiday fun and fish is always a great answer! The pistachio crust gives the salmon a little crunch and a wonderful flavor.

Side 1: Three Bean Salad

1 15 oz. can cannellini beans, drained and rinsed

1 15 oz. can kidney beans, drained and rinsed

1 15 oz. can garbanzo beans (chickpeas), drained and rinsed

½ cup red onion, chopped

½ cup green pepper, chopped

3 Tbsp. red wine vinegar

2 Tbsp. olive oil

1 tsp. pepper

1 tsp. lemon juice

1 tsp salt

A bean salad is a great partner for many of our mains this week or if you need to take a side to a picnic, this is a great choice too!

Side 2: Watermelon Salad

1 medium seedless watermelon, rind removed and cubed S

2 each cucumbers, peeled and cubed

3 each limes, juiced

6-8 oz. feta cheese, crumbled

½ cup mint leaves, chopped

To taste salt and pepper

I have always enjoyed watermelon, but as I am learning to enjoy it more in combination with other fun ingredients. You will notice this salad is simple and very light on any type of oil, etc. as mixing my watermelon is still at the beginning stages!

Side 3: Orzo with Peaches and Mint

1 16 oz. box orzo

2 each peaches, pitted and quartered S

2 Tbsp. olive oil

2 each red onion, thinly sliced

4 cloves garlic, thinly sliced

To taste salt and pepper

2 Tbsp. mint, chopped

1 each lemon, juiced

Here is another simple salad that you can not only eat at home this week, but you can also make extra and take it with you to a picnic or holiday event.

Soup: Black Bean Soup

1 Tbsp. vegetable oil

1 each red bell pepper, seeded and diced S

1 each yellow bell pepper, seeded and diced S

1 each vidalia sweet onion, diced S

3 cloves garlic, minced

1 ½ tsp. chili powder

1 ½ tsp. cumin

4 cups low sodium chicken broth

2 15 oz. cans black beans

1 tsp. salt

Optional Toppings:

1 Tbsp. sour cream

1 each avocado, pitted and sliced

Black bean soup will pair nicely with our mains this week and also serve as a great lunch option this week!

Breakfast:

Bacon and Eggs- both of these are on sale this week if you are out or low at home.

Yogurt with Berries- Dannon Greek yogurt 4 ct. packs are on sale this week as well as about any type of berry that you could desire. Grab some almond milk that is also on sale and go for some berry smoothies

Lunch:

Leftovers- this week should supply you with plenty of leftovers as well as soup and salad to eat on all week! Sandwiches, burgers and brats this week should supply extra buns/bread to use.

Snacks:

red or green seedless grapes S

Clif or Luna bars (4-6 ct. box) S

northwest red cherries S

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Pantry Staples

(Check your pantry first and stock up at the store as needed)

salt

pepper

Italian dressing

balsamic vinegar

olive oil

unsalted butter

garlic powder

olive oil mayonnaise

honey

Dijon mustard

breadcrumbs

jasmine rice

Italian seasoning

red wine vinegar

vegetable oil

chili powder

cumin

Shopping List by Department

(full list here by department)

Produce

4 each avocados (2 are for soup this week, optional)

1 each jalapeno

1 vine red tomatoes on the vine S

4 each red onion

4 each lime (buy a bag if cheaper)

1 each orange bell pepper S

2 each red bell pepper S

2 each yellow bell pepper S

3 each vidalia sweet onion S

1 bunch asparagus

1 bag mini peeled carrots S

2 each green onions

4 each lemon (buy a bag if cheaper)

1 each shallot

1 each green bell pepper

1 medium seedless watermelon S

2 each cucumbers

2 packages fresh mint

2 each peaches S

2 heads garlic

1-2 each berries S *Breakfast

1 bag red or green seedless grapes S *Snacks

1 bag northwest red cherries S *Snacks

Meat/Protein

1 package Heritage Farm boneless chicken breasts S

1 package Johnsonville brats S

1 lb. ground turkey or ground chuck S

1 lb. Atlantic salmon fillets S

1 package Oscar Mayer bacon S

Dairy/Eggs

1 12 ct. cage free eggs *Breakfast

1 package swiss cheese slices S

6-8 oz. feta cheese, crumbled

1 container sour cream *Optional for soup

4-5 each yogurt S *Breakfast

1 carton almond milk S *Breakfast

Grains/Nuts/Dried Fruit/Pasta

8 oz. fettuccine

1 package shelled pistachios S

16 oz. box orzo

1 package whole wheat sandwich rolls (for chicken sands.+ brats) S

1 package whole wheat hamburger buns S

1 box Clif or Luna bars S *Snacks

Canned Goods & Non-Perishables

1 jar roasted red peppers

1 12 oz. bottle beer *Optional for brats

1 15 oz. can cannellini beans

1 15 oz. can kidney beans

1 15 oz. can garbanzo beans (chickpeas)

1 large low sodium chicken broth

2 15 oz. cans black beans

Frozen Items

1 bag frozen green peas S

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Weekly Meal Plan Recipes

Mains

Grilled Chicken Sandwiches with Roasted Red Peppers and Guacamole Salad

Ingredients

2-3 each boneless skinless chicken breasts S
To taste salt and pepper
¼ cup Italian dressing
2 each avocados, peeled,pitted and cut into small pieces
1 each jalapeno, seeded and finely chopped
2 each tomatoes on the vine, chopped S
1 each red onion, diced
1 each lime, juiced
To taste salt and pepper
1 jar roasted red peppers, each cut in half
1 slice per sandwich swiss cheese S
1 per sandwich whole wheat sandwich rolls or buns S
To taste balsamic vinegar

Process

1. Season chicken breasts with salt and pepper. If the breasts are thick, slice in half and pound with a rolling pin to thin. Put Italian dressing and chicken in a ziploc bag and place in the fridge for 30 minutes.

Preheat oven to 450 F and a grill pan over medium heat.

Place chicken on grill pan and cook on each side until almost done, about 4 minutes per side depending on thickness.

While chicken is cooking, combine jalapeno, onion and tomato in a bowl. Add the avocado and combine until blended.

Add lime juice and then salt and pepper to taste. Set aside until sandwiches are complete.

Once chicken is almost done, place each piece of chicken on a bun. Top with a slice of swiss, roasted red peppers and a few splashes of balsamic vinegar. Place top buns on and put in the oven for 5-7 minutes, until cheese is melted and bun is lightly toasted.

Serve sandwiches with guacamole salad

Suggested Side: Three Bean Salad or Black Bean Soup

Brats with Pepper and Onions

Ingredients

1 package brats S
1 12oz. beer of choice (for cooking, optional)
1 each orange bell pepper S
1 each red bell pepper S
1 each yellow bell pepper S
1 each Vidalia sweet onion S

Process

1. In a skillet over medium-high heat place 2 tsp. olive oil, then place brats in skillet.

Add water or beer to the skillet, enough to cover up to half of the brats.

Cook until liquid reaches a fast simmer and then reduce heat to medium. Cook until liquid evaporates and brats are browned. The internal temperature should reach 160 F.

Once brats are done, remove from pan and set aside. Add 1 tsp. of oil to pan and place peppers and onions in pan. Saute for 5-6 minutes until peppers and onions are tender.

Serve peppers and onions on top of brats with or without a bun along with your favorite condiments.

Suggested Side: Three Bean Salad or Orzo with Peaches and Mint

Lemon-Pepper Fettuccine with Peas and Asparagus

Ingredients

8 oz. fettuccine
1 cup frozen green peas S
1/4 cup unsalted butter
1 each shallot
1 bunch asparagus, trimmed and cut into thirds
To taste salt and pepper
¼ cup olive oil
1 Tbsp. lemon peel
2 tsp. lemon juice
2 tsp. Italian seasoning
3 tsp. pepper

Process

1. Bring a large pot of water to boil. Add the fettuccine and cook until al dente. Add peas with about 5 minutes Remaining. Drain both and set aside.

Place butter in a pan over medium heat. Add shallot and saute as butter is melting. Saute until shallot is a slightly golden color.

Add asparagus and cook 5-6 minutes, until asparagus becomes tender.

Add olive oil, lemon peel, lemon juice, italian seasoning and pepper.

Add pasta/pea mixture and toss to coat. Top with parmesan if desired.

Suggested Side: Black Bean Soup or Watermelon Salad

Turkey or Beef Burger with Carrot Slaw

Ingredients

1lb. ground turkey or ground chuck S
1 tsp. garlic powder
½ each vidalia sweet onion S
1 package whole wheat hamburger buns
½ each red onion, sliced
2 tsp. olive oil mayonnaise (optional)
1 bag mini peeled carrots S
2 each green onions, finely sliced
1 Tbsp. lemon juice
1 ½ Tbsp. olive oil
2 tsp. honey
¼ tsp. salt
¼ tsp. pepper
1 tsp. lemon zest

Process

1. Combine ground turkey or ground chuck, garlic powder and chopped onion in a bowl. Make patties with mixture.

Cook burgers to order in a skillet on the stove top over medium-high heat.

While burgers are cooking, combine shredded carrots, green onions, lemon juice, olive oil, honey, salt, pepper and lemon zest in a bowl. Combine thoroughly and place in the fridge (you can also make the slaw beforehand).

If desired, lightly toast buns by opening them up and placing them in an oven set to 350 F or in a toaster.

Once burgers are ready, place on bun and top with red onion, carrot slaw and mayo if desired.

Suggested Side: Three Bean Salad or Watermelon Salad

Pistachio Crusted Salmon with Rice

Ingredients

1 Tbsp. olive oil
1 lb. Atlantic salmon fillets S
1 Tbsp. Dijon mustard
1 Tbsp. honey
¼ cup breadcrumbs
¼ cup shelled pistachios S
1 Tbsp. lemon rind
1 cup jasmine rice, cooked

Process

Cook rice according to package instructions.

Preheat oven to 400 F and use the 1 Tbsp. of oil to grease a baking sheet/pan.

Place the salmon, skin side down, on the baking sheet.

Combine the dijon and honey then spread on salmon.

Set fish aside and in a food processor combine the breadcrumbs, pistachios and lemon rind. Process until well combined.

Spread mixture on fish and gently press into fish.

Bake fish in oven until walnut crust is browned and fish is flaky, 12-15 minutes.

Serve on a bed of Jasmine rice.

Suggested Side: Watermelon Salad or Black Bean Soup

Sides

Three Bean Salad

Ingredients

1 15 oz. can cannellini beans, drained and rinsed
1 15 oz. can kidney beans, drained and rinsed
1 15 oz. can garbanzo beans (chickpeas), drained and rinsed
½ cup red onion, chopped
½ cup green pepper, chopped
3 Tbsp. red wine vinegar
2 Tbsp. olive oil
1 tsp. pepper
1 tsp. lemon juice
1 tsp salt

Process

Combine first 5 ingredients in a large bowl.
In a small bowl, combine vinegar, olive oil, pepper, lemon juice and salt. Pour into the large bowl and stir to coat and combine. Chill and serve.

Watermelon Salad

Ingredients

1 medium seedless watermelon, rind removed and cubed S
2 each cucumbers, peeled and cubed
3 each limes, juiced
6-8 oz. feta cheese, crumbled
½ cup mint leaves, chopped
To taste salt and pepper

Process

Place all ingredients in a bowl and stir to combine thoroughly. Add salt and pepper as desired.

Refrigerate until ready to serve.

Orzo with Peaches and Mint

Ingredients

1 16 oz. box orzo
2 each peaches, pitted and quartered
2 Tbsp. olive oil
2 each red onion, thinly sliced
4 cloves garlic, thinly sliced
To taste salt and pepper
2 Tbsp. mint, chopped
1 each lemon, juiced

Process

Heat the broiler to high and bring a large pot of salted water to a boil for the orzo.

Add orzo to boiling water and cook for about 10 mins. until al dente. Drain and rinse under cold water.

Place the peaches on a lightly oiled baking sheet and broil for about 5 minutes, They should be charred lightly.

Heat olive oil over medium heat in a large pan. Add the onion and cook for 5 minutes then add the garlic and cook for an additional 2 minutes Add salt and pepper.

Turn off heat and add in the orzo peaches and the juice of ½ lemon. Taste and depending on preference, add additional lemon juice, salt and/or pepper.

Soup

Black Bean Soup

Ingredients

1 Tbsp. vegetable oil
1 each red bell pepper, seeded and diced S
1 each yellow bell pepper, seeded and diced S
1 each Vidalia sweet onion, diced S
3 cloves garlic, minced
1 ½ tsp. chili powder
1 ½ tsp. cumin
4 cups low sodium chicken or vegetable broth
2 15 oz. cans black beans
1 tsp. Salt

Optional Toppings:

1 Tbsp. sour cream
1 each avocado, pitted and sliced

Process

Heat oil over medium-high heat. Add peppers and onion. Cook stirring frequently until soft.

Add garlic, chili powder and cumin then cook for about 1 minute.

Add the broth and beans. Bring to a boil.

Once boiling, reduce to a simmer. Cover and cook for 15 minutes.

Move soup in small batches to a blender and roughly puree. Stir to combine soup together.

Season with salt to taste and serve with desired toppings.

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Mega Meal Plan

Sample 2

This list is based on Sale & Coupon items for the week of April 17th – 25th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes. Sale items will have an S next to them, while coupon items will be differentiated by having a C next to them.

It is necessary that you download the Whole Foods Market App and install it in order to use coupons (and double check what’s on sale)! Each store is different, so make sure you choose your proper location. Simply have your cashier scan the barcode in the coupons section of the App in order to apply all coupons. All other items are normal price.

Below we offer two ways of looking at the Shopping List ingredients: 1) By meal and 2) Altogether in order of department. Please use whichever works for you!

Weekly Meal Plan

(Shopping List by Meal)

MAINS

MAIN 1 Chicken & Roasted Fennel

1 365 Everyday Value organic whole chicken

2 tsp salt & pepper

1 Tbsp olive oil

2 cups farro

3 carrots, sliced into rounds on the bias

4 stalks celery, sliced into rounds on the bias

2 bulbs fennel, sliced into slivers

1 quart chicken stock

MAIN 2 Browned Pork Chops with Maple-Roasted Pears

2 lbs USA/Canada bone-in pork chops S

4 Organic d’Anjou pears S, sliced in half

1 Large sweet potato, peeled and sliced into strips (like french fries)

2 Tbsp maple syrup

1 Tbsp apple cider vinegar

1 tsp mustard

1 tsp soy sauce

1 pkg arugula

MAIN 3 Poached Cod in Smoky Tomato Broth & Moroccan Couscous

1 28 oz can fire-roasted tomatoes

4 cloves garlic

1 tsp salt (smoked or regular)

1 pinch red pepper flakes

1-2 lbs Wild Caught, USA Cod Fillets S

1 pkg pearl or regular couscous, whatever you like/already have on hand

1 yellow onion, diced

1 Tbsp paprika

1 Tbsp cumin

1 tsp garlic powder

1/2 cup golden raisins

1 can cannellini beans

1 quart chicken stock

1 cup toasted almonds or pinenuts

MAIN 4 Chicken Sausage & Lentil Ragout *vegan sausages can be substituted

2 pkg Brat Hans chicken sausage S

1 yellow onion, sliced

1 Tbsp olive oil

½ bag French lentils

1 small can fire-roasted tomatoes

2 carrots, chopped

3 stalks celery, chopped

1 zucchini, chopped

2 cups broth

MAIN 5 Rainbow Hash

1 sweet potato, peeled and sliced into ¼ inch rounds

1 plantain, peeled and sliced into ¼ inch rounds on the bias

1 butternut squash, peeled and sliced

1 red bell pepper, sliced into strips

1 yellow bell pepper, sliced into strips

1 yellow onion, sliced

1 tsp chili powder

1 tsp cumin

4 eggs *optional

SIDES

SIDE 1 Fruit Salad

4 Organic d’anjou pears S, seeds and stems removed and sliced in half

4 Mexico organic peaches S, pitted and chopped

2 pkg Driscoll’s blackberries S, rinsed and left whole

1 Tbsp honey

Juice of 1 orange

SIDE 2 Sweet Corn & Avocado Salad

1 can sweet corn, drained

1 can black beans, drained and rinsed

2 avocados, peeled, pitted and cubed

½ bunch cilantro

2 tomatoes, seeds and pulp removed, chopped

3 limes, juiced

1 tsp smoked or regular sea salt

1 chipotle in adobo sauce, chopped *optional

SIDE 3 Citrus Sugar Snap Salad

1 lb sugar snaps, sliced in half lengthwise

2 oranges, 1 zested & juiced, 1 peeled and cut into segments

1 lemon, juiced

1 shallot, minced

1 Tbsp honey

2 tsp toasted sesame oil

1 tsp soy sauce

1 pkg bibb lettuce or baby bibb lettuce

SOUP

Moroccan Lentil

1 yellow onion, chopped

6 cloves garlic, chopped

3 carrots, chopped

4 stalks celery, chopped

1 28-oz can fire-roasted tomatoes

1 Tbsp each cumin & paprika

½ bag French lentils (or leftover lentils from last week, already cooked)

1 chipotle in adobo sauce, left whole

1 quart water or vegetable broth

1 tsp soy sauce, or to taste

*Leftover chicken sausage to top

BREAKFAST

Blackberries C

Season’s Finest Blackberries S

Mexico Organic Peaches S

Mexico Organic Mini Watermelons S

Stonyfield Organic Smoothie C

Organic Valley Eggs C

Harmless Harvest Organic Harmless Coconut Water C

Nature’s Path Organic Eco Pac Cereal S

Vega All In One Nutritional Shake Mix S

LUNCH

MaraNatha Nut Butter C

Santa Cruz Organic Peanut Butter C

365 Everyday Value Pollinator Friendly Almond Butter S

Whole Foods Market Salad Bar C

Lundberg Organic Quinoa C

Made by Us Ravioletti Pasta Salad S

Kite Hill Almond Milk Yogurt S

Annie’s Organic Macaroni & Cheese S

SNACK

Cut Organic Watermelon C

Organic Valley Cheese C

Health Warrior Mexican Chocolate Chia Bar C

R.W. Knudsen Juice C

Celestial Seasonings Tea C

Washington Organic D’Anjou Pears S

Barnana Chewy Banana Bites S

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Pantry Staples

(Check your pantry first and stock up at the store as needed)

Bragg Organic Extra Virgin Olive Oil C

Organic Valley Butter C

Maple Syrup

Apple Cider Vinegar

Dijon Mustard

Soy Sauce

Paprika

Cumin

Garlic Powder

Chili Powder

Honey

Smoked or Regular Sea Salt

Pepper

Red Pepper Flakes

Toasted Sesame Oil

Shopping List by Department

(full list here by department)

Produce

1 bag carrots

1 bunch celery

2 bulbs fennel

8 organic d’anjou pears S

2 large sweet potatoes

1 pkg arugula

1 bag peeled garlic

1 bag yellow onions

1 zucchini

1 butternut squash

1 red bell pepper

1 yellow bell pepper

3 oranges

2 pkg Driscoll’s blackberries S/C

4 Mexico organic peaches

2 avocados

1 bunch cilantro

2 tomatoes

3 limes

1 lemon

1 lb sugar snaps

1 shallot

1 pkg bibb lettuce

Meat/Protein

1 365 Everyday Value organic whole chicken S

2 lbs USA/Canada bone-in pork chops S

1-2 lbs Wild Caught, USA cod fillets S

2 pkgs Brat Hans chicken sausage S or vegan sausage

Dairy/Eggs

1 dozen Organic Valley eggs C

Grains/Nuts/Dried Fruit/Pasta

2 cups farro

1 pkg pearl or regular couscous

1 pkg raisins

1 cup almonds or pine nuts

1 bag French lentils (or leftover from last week)

Canned Goods & Non-Perishables

3 quarts chicken stock

1 quart vegetable broth (or just use water)

2 28-oz can fire-roasted tomatoes

1 small can fire-roasted tomatoes

1 can cannellini beans

1 can sweet corn

1 can spicy black beans

1 can chipotles in adobo sauce

Frozen Items

None this week

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Weekly Meal Plan Recipes

MAINS

MAIN 1 Chicken & Roasted Fennel

1 365 Everyday Value organic whole chicken

2 tsp salt & pepper

1 Tbsp olive oil

2 cups farro

3 carrots, sliced into rounds on the bias

4 stalks celery, sliced into rounds on the bias

2 bulbs fennel, sliced into slivers

1 quart chicken stock

Process:

Preheat oven to 425 F.

Sprinkle chicken with salt, pepper and olive oil and place in a baking dish breast-side down.

Place in the oven for 20 minutes, reduce heat and flip bird to breast-side up.

Scatter farros, carrots, celery and fennel around chicken in dish and pour in stock.

Cook until chicken is golden brown and fennel is soft and caramelized slightly. Farro should be al dente.

MAIN 2 Browned Pork Chops with Maple-Roasted Pears

2 lbs USA/Canada bone-in pork chops S

1 tsp salt and pepper

½ tsp sugar

1 tsp olive oil

4 Organic d’anjou pears S, sliced in half

1 Large sweet potato, peeled and sliced into strips (like french fries)

1 onion, peeled and sliced in half from top to bottom

2 Tbsp maple syrup

1 Tbsp apple cider vinegar

1 tsp mustard

1 tsp soy sauce

1 pkg arugula

Process:

Preheat oven to a low broil.

Sprinkle pork with salt, pepper and sugar and place in a skillet set over medium heat with olive oil coating the bottom of the pan. Cook 4-6 minutes each side, according the thickness of chops. Let rest 5-10 minutes before slicing and serving.

Place pears in the oven tossed in syrup, vinegar, mustard and soy for 10 minutes while the pork is cooking and resting.

Serve everything over arugula.

MAIN 3 Poached Cod in Smoky Tomato Broth & Moroccan Couscous

1 28 oz can fire-roasted tomatoes

4 cloves garlic

1 tsp salt (smoked or regular)

1 pinch red pepper flakes

1-2 lbs Wild Caught, USA Cod Fillets S

2 cups pearl or regular couscous, whatever you like/already have on hand

1 yellow onion, diced

1 Tbsp paprika

1 Tbsp cumin

1 tsp garlic powder

2 tsp olive oil

1/2 cup golden raisins

1 can cannellini beans

1 quart chicken stock

Salt and pepper to taste

1 cup toasted almonds or pinenuts

Process:

Bring tomatoes and garlic to a boil in a large saucepan.

In a medium saucepan, combine couscous, onion, paprika, cumin, garlic powder and oil and saute for 5 minutes or until couscous is toasted slightly, but not burned.

Add raisins, chickpeas and stock and bring to a boil, then cover and remove from heat.

While couscous is cooking, add cod fillets to tomato and garlic and season with a sprinkling of salt and pepper.

Poach fish until opaque and flaky when inserted with a fork.

Fluff couscous with a fork.

Serve fish and tomato sauce over couscous and top with toasted almonds or pinenuts.

MAIN 4 Chicken Sausage & Lentil Ragout *vegan sausages can be substituted

2 pkg Brat Hans chicken sausage S

1 yellow onion, sliced

1 Tbsp olive oil

½ bag French lentils, picked over and washed

1 small can fire-roasted tomatoes

2 carrots, chopped

3 stalks celery, chopped

1 zucchini, chopped

2 cups broth

1 tsp salt and pepper, or to taste

1 bunch basil, torn

Process:

Brown the chicken sausages in a large high-edged skillet or stock pot with onion and oil.

Add lentils, tomatoes, carrots, celery, zucchini and broth.

Bring to a boil and reduce liquid until thickened. Season with salt and pepper to taste.

Serve over rice or alone with torn basil on top. Have any leftover greens? Throw them in just before serving to wilt and add a little extra green to you plate!

MAIN 5 Rainbow Hash

1 sweet potato, peeled and sliced into ¼ inch rounds

4 Tbsp olive oil, divided into 1 Tbsp portions

1 plantain, peeled and sliced into ¼ inch rounds on the bias

1 butternut squash, peeled and sliced

1 red bell pepper, sliced into strips

1 yellow bell pepper, sliced into strips

1 yellow onion, sliced

1 tsp chili powder

1 tsp cumin

4 eggs *optional

1 tsp salt and pepper, or to taste

Process:

Begin by browning the sweet potato in 1 Tbsp olive oil in a large skillet. Make sure that the flat parts of the sweet potato are coming into contact with the pan to ensure even browning.

Once browned, remove to a plate and begin browning the plantains, then work in order repeating with the butternut squash.

Finally, saute the bell peppers and onion together with the chili powder and cumin.

Add everything back to the pan, layering each ingredient so that it is evenly distributed and crack some eggs on top.

Place in the lower third of an oven heated to a low broil and cook eggs (and reheat everything else) until yolks are opaque but still jiggly.

Sprinkle everything with salt and pepper and serve hot.

SIDES

SIDE 1 Fruit Salad

4 Organic d’anjou pears S, seeds and stems removed and sliced in half

4 Mexico organic peaches S, pitted and chopped

2 pkg Driscoll’s blackberries S, rinsed and left whole

1 Tbsp honey

Juice of 1 orange

Process:

Toss all fruit carefully with orange juice and honey and serve cold.

SIDE 2 Sweet Corn & Avocado Salad

1 can sweet corn, drained

1 can black beans, drained and rinsed

2 avocados, peeled, pitted and cubed

½ bunch cilantro

2 tomatoes, seeds and pulp removed, chopped

3 limes, juiced

1 tsp smoked or regular sea salt

1 chipotle in adobo sauce, chopped *optional

Process:

Combine corn, black beans, avocados, cilantro, tomatoes, lime juice, salt and chopped chipotle if using.

Taste and adjust seasonings as necessary.

Serve cold.

SIDE 3 Citrus Sugar Snap Salad

1 lb sugar snaps, sliced in half lengthwise

2 oranges, 1 zested & juiced, 1 peeled and cut into segments

1 lemon, juiced

1 shallot, minced

1 Tbsp honey

2 tsp toasted sesame oil

1 tsp soy sauce

1 pkg bibb lettuce or baby bibb lettuce

Process:

Toss sliced sugar snaps with cucumber, orange juice and orange segments, lemon juice, shallot, honey, sesame oil and soy sauce.

Serve over a bed of bibb lettuce.

SOUP

Moroccan Lentil

1 yellow onion, chopped

6 cloves garlic, chopped

3 carrots, chopped

4 stalks celery, chopped

1 tsp olive oil

1 Tbsp each cumin & paprika

1 28-oz can fire-roasted tomatoes

½ bag French lentils (or leftover lentils from last week, already cooked)

1 chipotle in adobo sauce, left whole

1 quart water or vegetable broth

1 tsp soy sauce, or to taste

*Leftover chicken sausage to top

Process:

In a large stock pot saute onion, garlic, carrots and celery in olive oil for 5 minutes.

Add spices and cook for another 5 minutes.

Add tomatoes, rinsing out the can with water and adding that, too.

Add lentils, chipotle, water or broth and bring to a boil.

Reduce to a simmer and cook until the consistency of chili.

Taste and add soy sauce as needed.

Serve with leftover chicken sausage on top if desired.

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Mega Meal Plan

Wegmans

February 15th – 21st

This list is based on Sale items for the week of February 15th – 21st, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes. When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use! Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.

Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted. Becoming a member is free!

Below we offer two ways of looking at the Shopping List ingredients:1)By meal and 2)altogether in order of department. Please use whichever works for you!

Weekly Meal Plan

(Shopping List by Meal)

Main 1: Marinated Tofu Kimchi Rice Bowl

1 pkg, Firm Tofu

1 jar, Kimchi (hot or mild)

Brown Rice

1 Lemon

1 Tbsp, Fresh Ginger

2 cloves, Garlic

1 bunch, Scallions

A little savory spice to start the week! Exactly what’s needed to kick these last cold weeks of winter! Double the batch and wrap the leftovers in a whole wheat wrap for lunch. Add chicken or mushroom broth and make a quick spicy soup with any extras!

Main 2: Herb Roasted Chicken Legs and Maitake Mushrooms

Chicken Legs

Maitake Mushrooms

6-8 sprigs, Thyme

1 small bunch, Chives

1 Lemon

Deep, DEEP flavor here. If you’ve never roasted maitakes, get ready for a treat! Coupled with the richness of dark meat chicken, this is a dish that just hugs and holds you!

Main 3: Ginger Soy Glazed Salmon and Roasted Radishes

Salmon

2 bunches, Radishes

2 Tbsp, Fresh Ginger

2 cloves, Garlic

This fabulous dish is prepared entirely in the oven! Nothing easier for prep or clean-up, but it definitely won’t taste like you “cheaped out” on time! Make a little extra and enjoy chilled as a salad for lunch this week.

Main 4: Dijon & Sage Crusted Pork Loin with Butternut Ravioli

Pork Loin

Butternut Ravioli

¼ cup, Dijon Mustard

½ bunch, Sage

6-8 sprigs, Parsley

Plain Bread Crumbs

4 oz, Pecorino Cheese

Sweet and savory match up perfectly with big sharp flavors of mustard, sage and sweet butternut. Pork loin is a favorite lean protein because of its ability to lend a canvas for so many different flavors.

Main 5: Grilled Flat Iron Steak & Savoy Cabbage

Flat Iron Steaks

Savoy Cabbage

Prepared Horseradish

Grilled cabbage? YES! You won’t believe how amazing this tastes, and it’s such a simple way to give this beautiful cabbage a little more complexity. Charred cabbage pairs so well with charred beef, the flavors just work so beautifully. I promise you’ll make this again and again!

Side 1: Snow Pea Greens & Citrus Pickled Mushroom Salad

Snow Pea Greens

Enoki Mushrooms

Shiitake Mushrooms

2 cloves, Garlic

1-2 Inches, Ginger

1 Lemon

Rice Wine Vinegar

Delicate and savory, this little salad is majorly packed with flavor!

Side 2: Sweet Potato Noodles with Quinoa & Almonds

Sweet Potato Noodles

Quinoa

Arugula

Sliced Almonds

6-8 sprigs, Thyme

The gentle flavors of this side dish pair well with any entree on your menu this week. Its also a great side dish to make a base for other things. Add a protein and carry it in your lunch one day this week!

Side 3: Lemon & Herb Wild Rice Blend with Pepitas

Wild Rice Blend

1 Lemon

6-8 sprigs, Thyme

4-6 sprigs, Parsley

1 sprig, Sage

Pepitas

The sweet and nutty flavor of this rice blend is lovely all on its own, but we dress it up in a way that makes it a great dish to enjoy warm or chilled as a salad if you have leftovers. Mix with a hearty lettuce like kale and dress it for a great salad in your lunch line up!

Soup: Pancetta Split Pea & Pecorino

1 bag Split Peas

8 oz, Diced Pancetta

1 Onion

2 stalks, Celery

4 cloves, Garlic

3 qt, Chicken Stock

4-8 oz Pecorino Cheese

Pancetta and like-flavored meats flavor soups so beautifully. The peppery meaty flavor backs up the hearty softness of split peas.

Breakfast:

Veggie Frittata

Berry Yogurt Smoothies

Quinoa & Poached Egg Bowls

Lunch:

Wraps with Leftover Proteins

Grilled Cheese and Soup of the Week

Marinated Tofu Kimchi Soup

Snacks:

Individual Yogurt

Whole Fruits

Granola Bars

MYO Trail Mix Bar (bulk foods)

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Pantry Staples

Cooking Oil

Extra Virgin Olive Oil

Sesame Oil

Butter

Soy Sauce

Worcestershire Sauce

Dijon Mustard

Mayonnaise

Red Wine Vinegar

Rice Wine Vinegar

Salt & Pepper

Bay Leaves

Onion

Celery

Carrot

Shopping List by Department

(full list here by department)

Produce

Qty. 1	Clementine Oranges, Spanish, FAMILY PACK	$5.99 5 lb.
Qty. 1	Green Onions (Scallions)	$1.29 1 ea.
Qty. 2	Maitake Mushrooms	$13.00 – 1 Package (approx. 0.5 lb.)
Qty. 1	Thyme, Bunch	$1.99 1 ea.
Qty. 1	Strawberries	$3.99 16 oz.
Qty. 2	Bunch Radishes	$3.18 1 ea.
Qty. 1	Fresh Ginger	$1.05 – 1 Package (approx. 0.35 lb.)
Qty. 1	Bananas	$1.18 – 1 Package (approx. 2.4 lb.)
Qty. 1	Wegmans Fresh Baby Arugula	$1.99 5 oz.
Qty. 5	Lemons	$3.45 1 ea.
Qty. 1	Italian Parsley	$1.49 1 ea.
Qty. 1	Fresh Chives	$1.99 1 ea.
Qty. 1	Shiitake Mushrooms	$3.50 – 1 Package (approx. 0.5 lb.)
Qty. 1	Savoy Cabbage	$0.99 – 1 Package (approx. 1.25 lb.)
Qty. 1	Sage	$1.99 1 ea.
Qty. 1	Wegmans Peeled Garlic	$1.29 0.25 oz.
Qty. 1	Snow Pea Leaves	$2.50 – 1 Package (approx. 0.5 lb.)
Qty. 1	Organic Enoki Mushrooms, Fresh	$2.99 5.3 oz.
Qty. 1	Wegmans Sweet Potato Noodles	$6.99 – 1 Package (approx. 1 lb.)
Qty. 1	Blueberries	$3.99 10 oz.

Qty. 1

Cosmos Kimchi, Spicy Pickled Nappa Cabbage, Mild

14 oz. – $5.99

Meat/Protein

Qty. 1	Wegmans Chicken Thighs, Bone-In, FAMILY PACK	$4.65 – 1 Package (approx. 4.7 lb.)
Qty. 2	Wegmans Flat Iron Steak, Angus Beef	$26.98 – 1 Package (approx. 1 lb.)
Qty. 1	Wegmans Center-Cut Boneless Pork Roast	$5.97 – 1 Package (approx. 3 lb.)
Qty. 1	Wegmans Fresh Farm Raised Atlantic Salmon, FAMILY PACK	$24.72 – 1 Package (approx. 2.75 lb.)

Qty. 2

Wegmans Italian Classics Diced Pancetta

$8.98

Dairy/Eggs

Qty. 1	Wegmans Imported Pecorino Romano	$6.00 – 1 Package (approx. 0.5 lb.)
Qty. 1	Wegmans One Dozen Large Eggs	$0.99 24 oz.
Qty. 1	Wegmans Extra-Firm Tofu	$1.69 14 oz.
Qty. 1	Wegmans Greek Yogurt, Variety Pack, FAMILY PACK	$7.80 64 oz.
Qty. 1	Wegmans Butternut Squash Ravioli	$3.99 9 oz.

Grains/Nuts/Dried Fruit/Pasta

Qty. 1	Almonds, Sliced	$9.99 1 lb.
Qty. 1	Rice, Basmati Brown Lundberg, Organic	$3.59 1 lb.
Qty. 1	Wegmans Pumpkin Seeds	$6.99 13.5 oz.
Qty. 1	Lundberg Rice, Wild Blend	$3.49 16 oz.
Qty. 1	Wegmans Whole Wheat Tortillas	$2.79 16 oz.

Canned Goods & Non-Perishables

Qty. 3	Wegmans Chicken Culinary Stock	$5.97* 32 fl. oz.
Qty. 1	Wegmans Red Quinoa	$2.99 7 oz.
Qty. 1	Goya Green Split Peas	$0.99* 16 oz.
Qty. 1	Wegmans Unseasoned Bread Crumbs	$1.99 10 oz.
Qty. 1	Nature Valley Roasted Nut Crunch Bars Almond Crunch	$3.49 7.44 oz.
Qty. 1	Wegmans Prepared Horseradish	$2.29 8.5 oz.

Frozen Items

None this week

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Weekly Meal Plan Recipes

Mains

Marinated Tofu Kimchi Rice Bowl

1 pkg Extra Firm Tofu
1 each Lemon, zest & juice
1 Tbsp Ginger, grated on a microplane
2 cloves Garlic, grated on a microplane
¼ cup Soy Sauce
1 Tbsp Sesame Oil
1 cup Brown Rice
1 jar Kimchi, hot or mild, your choice
1 bunch Scallions, sliced on a bias
as needed Cooking Oil

Process

Slice tofu into appropriate portions for your family, usually ¼ to ½ inch slices are perfect for searing tofu. Place it into a flat pan, like a glass baking pan, to marinate. In a small bowl, whisk together: Lemon zest, juice, garlic ginger, Soy Sauce, and sesame oil. Pour over the tofu and marinate for 1-24 hours.
In a medium sauce pot, combine 1 cup rice with 2 cups of water and a pinch of salt. Bring to a simmer and maintain a very low simmer for 20-25 minutes until the rice is fully cooked. Toss gently with a fork and leave covered for at least 5 minutes to let the rice absorb any extra water that might be present
Heat kimchi gently in a small saucepan until steaming, you may add a small amount of water to generate steam
Use a large saute pan with a little oil to sear the tofu. Wait for the oil to begin smoking slightly before carefully placing the tofu in the pan. Resist the urge to turn too soon or too often! Turn and sear the other side after a good brown crust has formed on the first
Serve portions of brown rice, a generous spoonful of kimchi, a slice of seared marinated tofu, and a garnish of sliced Scallions on top

Suggested Side: Snow Pea Greens & Pickled Mushrooms

Herb Roasted Chicken Legs and Maitake Mushrooms

2-3 lb Chicken Legs & Thighs
1 each Lemon, zest & juice, divided
6-8 sprigs Thyme, leaves only, chopped
as needed Salt & Pepper
1 lb Maitake Mushrooms
as needed Extra Virgin Olive Oil
1 bunch Chives

Process

Preheat oven to 375 F
Pat chicken legs & thighs of any excessive moisture that may be present and arrange them skin-side-up on a sheet pan with a rack. Use a microplane to grate lemon zest over the skin side of the chicken legs, season with chopped thyme, salt & pepper. Roast at 375 F for approximately 45 minutes or until the internal temperature reaches 160 F
Rinse Maitake mushrooms quickly under cold running water. This should only take 30-40 seconds. Mushrooms are like sponges and given the chance, they can absorb much more water than ideal for roasting. Drain well and toss in a medium sized mixing bowl with a generous drizzle of extra virgin olive oil, salt & pepper. Spread evenly over a sheet pan and place in the oven for 20-25 minutes or until the edges start to become crisp. Remove and dress with sliced chives
Check the seasoning on the mushrooms, squeeze a little lemon juice over the mushrooms and chicken legs, Enjoy!

Suggested Side: Sweet Potato Noodles with Quinoa & Almonds or Wild Rice & Pepitas

Ginger Soy Glazed Salmon and Roasted Radishes

2 bunches Radishes, quartered
1 Tbsp Sesame Oil
as needed Extra Virgin Olive Oil
as needed Salt & Pepper
2 lb Salmon Fillet
2 Tbsp Ginger, grated on a microplane
2 cloves Garlic, grated on a microplane
¼ cup Soy Sauce
2 Tbsp Dijon Mustard
as needed Toasted Sesame Seeds

Process

Combine ginger, garlic, soy sauce and mustard. Brush over each portion of Salmon and place the sheet tray in the oven for 10 minutes. Remove from the heat and glaze again, then place the salmon back into the oven for another 10 minutes or until cooked completely. You will know the salmon is ready when light pressure applied to the flesh is met with resistance
Cut your salmon fillets into appropriate sized portions for your family. Lay them skin-side-down on a sheet pan and pat excess moisture away with a paper towel
In a mixing bowl, toss quartered radishes with sesame oil and extra virgin olive oil, salt & pepper and spread evenly over a sheet pan. Roast in the oven for 20-25 minutes or until tender and golden brown where the radishes touch the pan
Preheat the oven to 375 F
Serve a nice heap of roasted radishes with your beautifully glazed salmon. Garnish with a sprinkle of toasted sesame seeds

Suggested Side: Snow Pea Greens & Pickled Mushrooms or Lemon Herb Wild Rice & Pepitas

Dijon & Sage Crusted Pork Loin with Butternut Ravioli

½ bunch Sage, chopped, divided
6-8 sprigs Parsley, leaves only, chopped
1.5 cups Unseasoned Bread Crumbs
3-4 lb Pork Loin
as needed Salt & Pepper
¼ cup Dijon Mustard
1 pkg Butternut Ravioli
4 Tbsp Butter
4 oz Pecorino Cheese

Process

Arrange your pork loin (with the thin layer of fat on top) on a sheet pan with a rack and pat excess moisture away with a paper towel. Season well with salt & pepper, then spread the dijon over the top ⅔ of the loin. Carefully, pat the herbed bread crumbs onto the dijon so it sticks. Place into the preheated oven for 20 minutes and check to see if the bread crumbs are getting any color. If so, cover lightly with foil and return to the oven for another 20 minutes or until the internal temp reaches 145 F. Rest for at least 10 minutes before carving
In a blender or food processor, pulse half of the sage, parsley and bread crumbs together until they blend together evenly
Preheat oven to 375 F and bring 1 gallon of water to a boil
While the pork loin is roasting, boil the ravioli until tender but not too soft, drain well
In a large saute pan, melt the butter and continue to cook until the milk solids in the butter start to brown slightly. Stir in the remaining chopped sage with a pinch of salt and gently toss ravioli in with the sage brown butter. Adjust seasoning and serve with tender slices of dijon herb crusted pork loin

Suggested Side: Sweet Potato Noodles with Quinoa & Almonds

* Gluten free panko can be used and ravioli can be replaced with a gluten free pasta of your choosing. Sage butter sauce is very nice with any pasta!

Grilled Flat Iron Steak & Savoy Cabbage

¼ cup Mayonnaise
1 Tbsp Prepared Horseradish
3 Tbsp Dijon Mustard, divided
2 lb Flat Iron Steak
¼ cup Worcestershire Sauce
3 Tbsp Red Wine Vinegar
as needed Salt & Pepper
1 head Savoy Cabbage
as needed Extra Virgin Olive Oil

Process

Trim steak if necessary and place in a glass baking pan to marinate. Combine remaining dijon, worcestershire and red wine vinegar and pour over the steak for a quick 30 minute marinade. Season the steaks well with salt & pepper and place them carefully on the grill. Resist the urge to turn too soon or too often. Let a strong caramelization form before turning and grilling the other side. When the steaks are finished, hold warm till the cabbage is ready
To prepare horseradish sauce, combine horseradish, mayonnaise and 1 Tbsp dijon. Season to taste and reserve
Preheat grill to medium- high heat
Trim the outer leaves and the dry part of the core away from the head of savoy cabbage. Then cut wedges leaving the core intact to hold the layers together. Drizzle with olive oil, salt & pepper and place carefully onto the grill. Again, let the cabbage develop a good char before turning it. When both sides are grilled well, serve with a nice portion of flat iron steak and a dollop of your horseradish sauce

Suggested Side: Lemon Herb Wild Rice & Pepitas or Pancetta Split Pea & Pecorino Soup

Sides

Snow Pea Greens & Citrus Pickled Mushroom Salad

1 clove Garlic, smashed
1-2 inches Ginger, sliced ⅛ inch thick
2 Tbsp Rice Vinegar
¼ cup Soy Sauce
2 Tbsp Light Brown Sugar
¼ cup Water
8 oz Shiitake Mushrooms
1 pkg Enoki Mushrooms
8 oz Snow Pea Greens
1 each Lemon, juice only
as needed Extra Virgin Olive Oil

Process

In a small sauce pot, combine garlic, ginger, rice vinegar, soy sauce, brown sugar and water. Bring to a simmer for 5 minutes
Clean shiitake mushrooms briefly under cool running water, julienne and place into a medium mixing bowl. Trim the root pod away from the enoki mushrooms and add them to the bowl. Strain and pour the warm pickling liquid over the mushrooms. Refrigerate until cooled to at least room temperature, drain to serve. This pickling liquid can be used more than just once. If you wanted to make this again you can refrigerate it for up to a month
Rinse and drain the snow pea greens, toss with pickled mushrooms and dress with olive oil and a squeeze of lemon juice

Sweet Potato Noodles with Quinoa & Almonds

½ cup Quinoa
as needed Extra Virgin Olive Oil
1 pkg Sweet Potato Noodles
6-8 sprigs Thyme, leaves only, chopped
as needed Salt & Pepper
2 cups Arugula
½ cup Sliced Almonds

Process

Combine quinoa with 1 cup of water and a pinch of salt. Bring to a low simmer and cover. Maintain a low simmer for 15 minutes till the quinoa grains have the appearance of “unraveling”. Remove from the heat and let it sit covered for 5-10 minutes
In a large saute pan, heat enough olive oil to saute the sweet potato noodles. When the oil starts to become aromatic, carefully toss in the sweet potato noodles and thyme and saute them until they’re tender
Stir the cooked quinoa into the pan with the noodles, followed by arugula. Stir off the heat just enough to wilt the arugula. Season to taste and serve garnished with sliced almonds

3. Lemon & Herb Wild Rice Blend with Pepitas

1 cup Wild Rice Blend
1 each Bay Leaf
1 each Lemon, zest & juice
6-8 sprigs Thyme, leaves only, chopped
4-6 sprigs Parsley, leaves only, chopped
1 sprig Sage, leaves only, chopped
2 Tbsp Butter or Extra Virgin Olive Oil
1 cup Salted Pepitas

Process

In a medium sauce pot, combine wild rice blend with 2 cups of water, a bay leaf and a pinch of salt. Bring to a low simmer and cook for about 40 minutes. Remove from the heat and let stand for 5-10 minutes covered
Gently fold remaining ingredients (except pepitas) into the rice with a fork. Adjust seasoning to taste and serve with a sprinkle of pepitas to garnish

Soup

Pancetta Split Pea & Pecorino

1 lb Green Split Peas
as needed Cooking Oil
8 oz Pancetta, diced
1 each Onion, small diced
2 stalks Celery, small diced
1 each Carrot, small diced
4 cloves Garlic, minced
3 qt Chicken Stock
1 each Bay Leaf
4-8 oz Pecorino Cheese, shaved or grated

Process

Add onions, celery, carrot and garlic, sweat until tender. Stir in split peas, chicken stock and bay leaf. Bring to a simmer and maintain a low simmer for about an hour until split peas are very tender. Stir occasionally to make sure the peas aren’t sticking to the bottom of the pot. Add more stock if you find it necessary
In a 6 qt soup pot, heat a small amount of oil and render the pancetta until it gives up most of it’s fat and becomes somewhat brown and crisp
Rinse split peas briefly and reserve
Adjust seasoning and serve with shaved pecorino cheese

*Pancetta can be replaced with smoky soy crumbles or similar vegan sausage product to keep this soup meat free

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Vie Vacation Week Meal Plan

Mega Meal Plan