Vie

Meal Plans that Save You Money.

Past Plant-Based Meal Plan for Farmers Markets & Trader Joe’s

New!  We are offering this Plant-Based Meal Plan as a seasonal option for those of you who love shopping at the Farmers Market, grow your own vegetables or prefer to shop at Trader Joe’s.  We will be bringing a new Meal Plan to you every Friday.  

All of these items can be found, with season in mind, at the above locations.  With items like Pantry Staples, tofu and tempeh, you’ll need to head to Trader Joe’s (or any other store of your choosing) but as far as produce goes all of the ingredients listed below are in season and readily available!  

If you participate in a CSA, you’re in luck!  Now you no longer have to worry about what to do with that bumper crop of tomatillos.  

We hope you enjoy this FREE plan during the summer as our gift to you, our community!   Please note that we are not including Breakfast, Lunch or Snack options in this plan but remember, always buy extra fresh veggies and fruit for breakfast and snacks and don’t forget to use up these yummy leftovers for lunch!  

Best of all?  This plan should not cost you more than $100 each week, and most often it will be substantially less!*

Bon Appetit, the Vie Team

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MAINS

MAIN 1 Chili-Dusted Cauliflower Steaks with Toasted Ancho-Almond Sauce

1 Tbsp chili powder

1 ½ tsp each salt and pepper, divided

1 head cauliflower

2 dried ancho chiles

1 cup toasted almonds

1 small can fire-roasted tomatoes

These thick-cut cauliflower steaks crisp up nicely in the oven when roasted and taste really hearty topped with the ancho-almond sauce.  These will not disappoint!

MAIN 2 Chickpeas Three Ways: Crispy, Hummus and Burgers

1 bag dried chickpeas (or 4 cans chickpeas -garbanzos-)

2 Tbsp smoked paprika

1 Tbsp garlic powder

1 ½ tsp salt and pepper, divided

6 Tbsp olive oil, divided into thirds

2 lemons, divided

2 cloves garlic

½-1 cup garbanzo cooking water (or just water if using canned)

½ bunch cilantro

½ bunch parsley

1 cup panko

1 cup cooked quinoa

I love chickpeas and think they are a great legume to use when you need something filling and diversified.  Making them three ways will ensure that no one will get bored!

MAIN 3 Stuffed Rellenos with Black Beans & Smoked Tomatoes

4 large poblano peppers

1 can black beans

1 small can fire-roasted tomatoes

¼ cup sun-dried tomatoes

1 cup masa harina or stone-ground corn grits/polenta

1 tsp salt and pepper

1 tsp smoked paprika

1 tsp chili powder

1 tsp garlic powder

1 tsp olive oil

Rellenos are inexpensive and so easy to work with.  If you’re worried about the spiciness-factor…fear not!  These are very mild in flavor.

MAIN 4 Sweet Tart Quinoa & Cucumber Salad

3 cucumbers, sliced thinly

1 cup quinoa, cooked

1/2 cup rice vinegar

2 Tbsp honey or agave

1 jalapeno, seeded and chopped

Pinch red pepper flakes

This side has a surprising pop with the sweet tart cucumber salad.  You’ll love playing around with how much quinoa to mix in.  Great for leftover grain bowls, too!

MAIN 5 BBQ Tofu with Pickled Green Beans

1 block extra-firm tofu

1 bottle BBQ sauce (1 ½ cups needed)

1 lb green beans

1 pinch red pepper flakes

2 tsp sugar or honey

½ cup apple cider vinegar

1-2 tsp soy sauce

½ red onion

My typical summer go-to when it comes to vegan BBQ!  It’s easy to throw together and is ready for dinner before you know it.  Use leftovers for cold BBQ sandwiches.

SIDES

SIDE 1 Charred Corn Summer Salad

1 lb green beans, trimmed S

1 pkg fresh corn, husked S

1 vidalia onion, chopped S

1 can kalamata or black olives, pitted S

1 yellow bell pepper, stem and seeds removed and chopped S

1 bunch basil

¼ cup balsamic vinegar

1 pinch red pepper flakes

1/2-1 tsp salt

We love this salad and have used it a few times throughout our first year here at Vie!  It’s light, tangy, easy to put together and gets better after a few days in the fridge!

SIDE 2 Shaved Beet Terrine

2 large yellow beets

1 large red beet

1 shallot

1-2 tsp salt and pepper, to taste

¼ cup olive oil

1 bunch basil

1 cup walnuts

Sometimes the simpler the better.  Beets are so delicious and good for you and taste best when prepared with a little salt, pepper, olive oil and basil.  Walnuts add a crunch and the shallot lends a nice tang!

SIDE 3 Whipped Potatoes with Bright Green Chive Sauce

1 bag white or yellow potatoes (not russets)

4 cloves garlic, divided

3 Tbsp olive oil, divided

2 bunches chives

1 lemon

Water as needed

Whipped potatoes are such comfort food!  Throw on some healthy green sauce for flavoring and brightness.

SOUP Yellow Tomato Tortilla

1 yellow onion

4 cloves garlic

2 yellow bell peppers

2 carrots

1 Tbsp chili powder

1 Tbsp cumin

1 chipotle in adobo sauce *optional

2 lbs yellow tomatoes

4 corn tortillas

2 limes

2 avocados

This absolutely delicious yellow soup is great hot or cold and is bursting with layers of flavor!  Top with avocados and a spritz of lime and enjoy.

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Pantry Staples

Chili Powder

Salt

Pepper

Ancho Chiles or Ancho Chile Powder

Almonds

Smoked Paprika

Garlic Powder

Olive Oil

Panko Breadcrumbs

Quinoa

Masa Harina or Grits/Polenta

Rice Vinegar

Honey

Agave

Sugar

Red Pepper Flakes

BBQ Sauce

Apple Cider Vinegar

Soy Sauce

Kalamata or Black Olives

Balsamic Vinegar

Walnuts

Cumin

Chipotle in Adobo Sauce

Shopping List by Department

Produce

1 head cauliflower

3 lemons

1 bag peeled garlic

1 bunch cilantro

1 bunch parsley

4 large poblano peppers

3 cucumbers

1 jalapeno

2 lbs green beans

1 red onion

1 pkg fresh corn cobs (4)

1 vidalia onion

1 yellow onion

3 yellow bell peppers

2 bunches basil

2 large yellow beets

1 large red beet

1 shallot

1 bag white or yellow potatoes (not russets)

2 bunches chives (or 2 pkg chives)

1 1-lb bag/bunch carrots (need 2 large)

2 lbs yellow tomatoes

Protein

1 block extra-firm tofu

Non-Dairy Items

none

Grains/Nuts/Dried Fruit

1 cup almonds

1 cup walnuts

1 bag dried chickpeas

1 bag quinoa

1 pkg sun-dried tomatoes

1 cup masa harina or grits/polenta

1 pkg corn tortillas (need 4)

2 limes

2 avocados

Canned Goods & Non-Perishables

2 dried ancho chiles

2 cans fire-roasted tomatoes

1 can black beans

1 bottle BBQ sauce

Frozen Items

none

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MAINS

MAIN 1 Chili-Dusted Cauliflower Steaks with Toasted Ancho-Almond Sauce

1 Tbsp chili powder

1 ½ tsp each salt and pepper, divided

1 head cauliflower, cored and slice into 1 inch-thick steaks crosswise (leaving florets on either end to bake along with)

4 Tbsp olive oil

2 dried ancho chiles, rehydrated for 20 minutes in 2 cups boiling water

1 cup toasted almonds (if you only have raw, toast in the preheated 375 F oven for 4-7 minutes, or until browned but not burnt)

1 small can fire-roasted tomatoes

1 tsp apple cider vinegar

Process:

  • Preheat oven to 375 F.
  • Combine chili powder (the kind you would use for chili) and half the salt + pepper.  Rub over cauliflower steaks.
  • On a foil-lined baking sheet, drizzle half the olive oil on the foil, add cauliflower steaks and drizzle the rest of top of steaks.  Add to oven.
  • While steaks are cooking, make ancho sauce: after you’ve boiled water and added chiles to rehydrate for 20 minutes, remove chiles from water and take off stems.  Open them up and remove any seeds you can find.
  • In a blender, combine chiles with toasted almonds and fire-roasted tomatoes.  Add the rest of the salt and pepper + vinegar and blend until smooth.  Taste and adjust seasonings if necessary.
  • After cauliflower has been roasting for 20 minutes, remove and check for doneness.  You want steaks that are cooked through, not mushy and slightly crispy/browned around the edges.
  • Serve steaks hot with sauce underneath.

MAIN 2 Chickpeas Three Ways: Crispy, Hummus and Burgers

1 bag dried chickpeas (or 4 cans chickpeas -garbanzos-)

2 Tbsp smoked paprika

1 Tbsp garlic powder

1 ½ tsp salt and pepper, divided

6 Tbsp olive oil, divided into thirds

2 lemons, divided

2 cloves garlic

½-1 cup garbanzo cooking water (or just water if using canned)

½ bunch cilantro

½ bunch parsley

1 cup panko

1 cup cooked quinoa

½ tsp soy sauce

Process:

  • Cook dried chickpeas using this method.
  • Preheat oven to 375 F.
  • Once cooked, drain and allow to dry scattered on a baking sheet lined with paper or cloth towels.
  • Combine in a small bowl the paprika, garlic powder, + half the salt and pepper.
  • Toss ⅓ of the cooked chickpeas (eyeball it) with spice mix and a third of the olive oil and arrange in an even layer on a foil-lined baking sheet.
  • Cook for 30 minutes or until chickpeas are crispy.  Remove and let cool.
  • While chickpeas are cooking, make hummus: in a blender, combine until smooth another third of the chickpeas with the juice of 1 lemon, garlic (whole), garbanzo cooking water and half the salt and pepper.  Blend until smooth, taste and adjust seasonings if needed.
  • For the chickpea patties, pulse the rest of the chickpeas with the cilantro, parsley, lemon juice from 1 lemon, 1 2-inch strip lemon peel minced, panko and quinoa.  Add soy sauce and shape into patties.
  • Pan fry or bake until crispy on the outside and warmed through.  Work gently so as not to disturb.

MAIN 3 Stuffed Rellenos with Black Beans & Smoked Tomatoes

4 large poblano peppers, sliced (see directions below)

1 can black beans, drained and rinsed

1 small can fire-roasted tomatoes

¼ cup sun-dried tomatoes, sliced into thin strips

1 cup masa harina or stone-ground corn grits/polenta, cooked

1 tsp salt and pepper

1 tsp smoked paprika

1 tsp chili powder

1 tsp garlic powder

1 tsp olive oil

Process:

  • Preheat the oven to 375 F.
  • Cook masa harina or grits by combining with 2 cups water and the salt, pepper, smoked paprika, chili powder and garlic powder.  Bring mixture to a boil, then reduce to a simmer and stir often until thickened.  Let cool slightly.  Consistency should be that of thick porridge.
  • Make the filling: Combine black beans, tomatoes, and grits-mixture.
  • Slice the a “U” in the top of the pepper carefully, making sure to only cut through the top side.  Peel it back gently without breaking the skin and add the filling carefully with a spoon.
  • Add oil to the bottom of a baking dish and arrange stuffed peppers evenly.
  • Bake for 25 minutes or until peppers are soft and mixture is heated through.

MAIN 4 Sweet Tart Quinoa & Cucumber Salad

3 cucumbers, sliced thinly

1 cup quinoa, cooked

1/2 cup rice vinegar

2 Tbsp honey or agave

1 jalapeno, seeded and chopped

Pinch red pepper flakes

Process:

  • Cook quinoa in 2 cups water in advance and cool in the fridge.
  • Toss sliced cucumbers with rice vinegar, honey or agave, jalapeno, red pepper flakes and soy sauce.
  • Taste and adjust seasonings as needed, serve over quinoa.

MAIN 5 BBQ Tofu with Pickled Green Beans

1 block extra-firm tofu

1 bottle BBQ sauce (1 ½ cups needed)

1 lb green beans, trimmed and blanched (see below)

1 pinch red pepper flakes

2 tsp sugar or honey

½ cup apple cider vinegar

1-2 tsp soy sauce

½ red onion, sliced thinly

Process:

  • Preheat oven to 375 F.
  • In an oiled baking dish, pour half of the BBQ sauce on the bottom in a circle.
  • Add tofu (as a whole block) and pour remaining BBQ sauce on top to coat.
  • Place in the oven and bake for 30 minutes.
  • While tofu is baking, make pickled green beans: Add half an inch of water to a medium saucepan and bring to a boil.  Add green beans and cover.  Set a timer for 4 minutes and once timer is done, drain green beans and place in a large bowl filled with water and ice to arrest cooking.
  • Drain ice water after 10 minutes.  To the green beans, add red pepper flakes, sugar, cider vinegar, soy sauce and red onion.  Toss in bowl and set aside to marinate.
  • Serve BBQ tofu sliced into “steaks” with pickled green beans on the side.

SIDES

SIDE 1 Charred Corn Summer Salad

1 lb green beans, trimmed S

1 pkg fresh corn, husked S

1 vidalia onion, chopped S

1 can kalamata or black olives, pitted S

1 yellow bell pepper, stem and seeds removed and chopped S

1 bunch basil

¼ cup balsamic vinegar

1 pinch red pepper flakes

1/2-1 tsp salt

Process:

  • Heat your grill or if you want, you can char the corn in the oven by preheating to a high broil.
  • Lightly oil husked corn cobs and place on grill or under broiler for 10-15 minutes or until slightly blackened.  Remove from heat and let cool, then using a sharp knife cut off kernels from cobs and add to a large bowl.
  • Add green beans, onion, olives, bell pepper, vinegar, red pepper flakes and salt.  Toss to combine.  Serve room temperature or cold.

SIDE 2 Shaved Beet Terrine

2 large yellow beets, peeled and sliced thinly

1 large red beet, peeled and sliced thinly

1 shallot, sliced thinly

1-2 tsp salt and pepper, to taste

¼ cup olive oil

1 bunch basil, torn

1 cup walnuts, toasted

Process:

  • Preheat oven to 350 F.
  • In a baking dish, add 1 Tbsp of the oil and coat the bottom of the dish.  Arrange sliced beets, layering the yellow beets with the red so that they are mixed together nicely.
  • Add shallot to the top, sprinkle with salt and pepper and add the rest of the oil to the top, drizzling to make sure it is evenly distributed.
  • Bake for 30 minutes or until roasted and beets are soft.
  • While beets are roasting, toast walnuts: on a baking sheet, scatter walnuts and add to the oven.  Set a timer for 7 minutes and remove walnuts once the timer goes off.  Allow walnuts to cool while beets are finishing.
  • Remove from the oven and top with torn basil and walnuts.

SIDE 3 Whipped Potatoes with Bright Green Chive Sauce

1 bag white or yellow potatoes (not russets)

4 cloves garlic, divided

3 Tbsp olive oil, divided

2 bunches chives

1 lemon, juiced

Water as needed

½ tsp salt and pepper plus 1 pinch salt (for later)

Process:

  • In a large stock pot, add potatoes then fill with water to cover.  Add a big pinch of salt and cook potatoes whole until soft (about 30 minutes).  If you’re in a hurry, cube potatoes in 2-inch chunks first then add to the water.
  • While potatoes are cooking, add half of the garlic, half of the olive oil, chives, lemon juice + salt and pepper to a food processor or blender.  Blend until smooth.  Taste and adjust seasonings if needed.
  • Once potatoes are done, drain off water and add to the bowl of an electric mixer (or if you don’t have one, just add to a large bowl and do this by hand).  Add the rest of the garlic and olive oil plus a pinch of salt and using the whisk attachment (or a potato masher if doing by hand) beat potatoes until they are light and fluffy.
  • To serve, place potatoes in a large serving bowl, make a well in the center and add chive sauce.

SOUP Yellow Tomato Tortilla

1 yellow onion, chopped

4 cloves garlic, chopped

2 yellow bell peppers, chopped

2 carrots, chopped

1 Tbsp chili powder

1 Tbsp cumin

1 chipotle in adobo sauce *optional, chopped

2 lbs yellow tomatoes, chopped

1 quart water

4 corn tortillas, torn

2 limes, sliced into wedges

2 avocados, peeled, pitted and sliced

Process:

  • In a large soup pot, add onion, garlic, bell peppers, carrots, chili powder, cumin, chipotle, and yellow tomatoes.  Add 1 quart water, bring to a boil then reduce to a simmer for 20 minutes.
  • Transfer to a blender and puree until smooth.
  • Return to the soup pot, add torn corn tortillas and cook until tortillas are dissolved.  Add salt and pepper, taste and adjust seasonings if needed.
  • Serve soup hot or cold with lime wedges for garnish (use juice as needed) and top with sliced avocados.

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New!  We are offering this Plant-Based Meal Plan as a seasonal option for those of you who love shopping at the Farmers Market, grow your own vegetables or prefer to shop at Trader Joe’s.  We will be bringing a new Meal Plan to you every Friday.  

All of these items can be found, with season in mind, at the above locations.  With items like Pantry Staples, tofu and tempeh, you’ll need to head to Trader Joe’s (or any other store of your choosing) but as far as produce goes all of the ingredients listed below are in season and readily available!  

If you participate in a CSA, you’re in luck!  Now you no longer have to worry about what to do with that bumper crop of tomatillos.  

We hope you enjoy this FREE plan during the summer as our gift to you, our community!   Please note that we are not including Breakfast, Lunch or Snack options in this plan but remember, always buy extra fresh veggies and fruit for breakfast and snacks and don’t forget to use up these yummy leftovers for lunch!  

Best of all?  This plan should not cost you more than $100 each week, and most often it will be substantially less!*

Bon Appetit, the Vie Team

MAINS

MAIN 1  White Bean Cassoulet with Fines Herbes

½ bag dried white beans (cannellini) or 2-3 cans cannellini beans

2 sprigs fresh rosemary

2 sprigs fresh thyme

1 Tbsp fresh tarragon, divided

1 pkg fresh chives, divided

½ pkg fresh basil, divided

2 yellow onions

8 cloves garlic

1 lemon

1 quart vegetable stock

1 loaf crusty bread

Always a hearty favorite, this dish is rich in flavor but not calories!  The beans cook long enough to become creamy and the herbs are used two ways to really help layer the flavors.  Plus, we’ll teach you how to cook your own dried beans if you’re game.

MAIN 2  Rainbow Hash

1 sweet potato

1 plantain

1 red bell pepper

1 yellow bell pepper

1 zucchini

1 yellow summer squash

1 yellow onion

3 cloves garlic, divided

1 cup cashew cream or 1 cup cashews + ½ cup nut milk (unsweetened, unflavored)

½ bunch cilantro

½ bunch basil

1 lemon

An old vegan stand-by that has circulated throughout our meal plans before, this dish never lets you down.  It’s bright and colorful, hence its name, and has flavors that appeal to everyone at the table.  Feel free to sub in any other veggies that look good to you on your shopping day.

MAIN 3  Sweet Potato & Radish Tagine with Tahini Sauce

1 yellow onion

4 cloves garlic, divided

1 yellow potato

1-2 Tbsp harissa or chili paste

2 sweet potatoes

2 bunches radishes

½ cup water

½ cup tahini sauce

1 lemon

1 tsp soy sauce

2 tsp sesame seeds, toasted

Don’t worry: you won’t need a tagine for this, but it sounds fancy, doesn’t it?  These simple flavors really come together and we love that we can show you (if you don’t already know) that radishes are delicious when cooked!

MAIN 4  Stuffed Zucchini Boats with Oregano-Mint Sauce

2-4 zucchini (makes 4-8 servings depending on how many zucchini you get)

1 yellow onion

1 yellow bell pepper

1 cup brown rice or quinoa

1 bunch fresh oregano, leaves removed

1 bunch fresh mint, leaves removed

2 oranges, zested and juiced

2 Tbsp olive oil, divided

1 clove garlic

Sometimes it’s the simplest of flavors that are the best.  We like the visual appeal of serving dinner in “boats” which is a great way to get your kids to eat up.  Also, the herbaceous sauce on top is divine.  Make it fun by having your kids dip their boats into the sauce.

MAIN 5  Seitan Skewers with Peanut Sauce and Red Cabbage Wraps

1 pkg skewers

1 pkg seitan

1 red onion

1 red bell pepper

1 pkg mushrooms

1 red cabbage

1 cup peanut butter

2 Tbsp honey

1-2 tsp soy sauce

1 Tbsp fresh ginger

1 clove garlic

1 tsp sriracha *optional

1 pkg rice noodles (vermicelli)

1 cup peanuts

1 bunch cilantro

Here’s a nice meaty dish for you–minus the meat.  We cube the seitan and suggest grilling it to bring out its hearty flavor.  Bonus!  You’ll have a nice bed of cabbage and vermicelli to un-skewer your seitan onto and the best part is that you can use leftovers to make a version of a peanut noodle salad.

SIDES

SIDE 1  Shredded Carrot & Apple Slaw

1 pkg shredded carrots

3 apples

1 cup raisins

1 cup walnuts, toasted

2 Tbsp apple cider vinegar

1 Tbsp honey

1 tsp soy sauce

An easy go-to simply because it comes together in a few minutes.  It’s also a great side for kids and a nice extra topping to salads!

SIDE 2  Sunflower Salad with Lemon Poppy Seed Dressing

1 pkg arugula or baby spinach

1 pkg sunflower sprouts *optional because these can often be expensive

2 oranges

1 avocado

½ cup sunflower seeds, toasted

½ red onion

2 lemons, peels and seeds removed (you’ll be using the whole lemon)

1/4 cup apple cider vinegar

1 cup good olive oil

1/4 cup honey

1-2 tsp salt and pepper each, to taste

1/4 cup poppy seeds

Such a sweet, sunny salad for hot summer days!  It’s not only beautiful to look at but really fun to eat!  The smoothness of the avocado pairs nicely with the sweetness of the oranges and the sharpness of the red onion.  To complete the salad, the toasted sunflower seeds go on top and the dressing is to die for!

SIDE 3  Argentinian Potato Salad with Green Olives and Red Peppers

1 bag yellow potatoes (like Yukon golds)

1 can chickpeas

1 can artichoke quarters

1 yellow onion

2 cloves garlic

2 Tbsp capers

½ cup pitted green olives

1 Tbsp dried oregano

1 Tbsp dried basil

2 Tbsp apple cider vinegar

2 Tbsp Dijon mustard

1 Tbsp honey

2 Tbsp red pepper spread (spicy hoagie spread) or ½ cup jarred roasted red peppers (MYO if desired)

1-2 tsp salt or soy sauce

We tested this recipe at a local picnic and it was a hit!  The flavors are so different, briny and surprising but they work.  Don’t be worried about the red pepper spread, in the end it is balanced well by the other ingredients and does not come across as spicy, but you can always leave it out if you like.  The artichokes add a nice change of texture and the chickpeas add protein!

SOUP: White Beans & Greens

½  bag dried white beans (cannellini) or 2 cans cannellini beans

2 yellow onions

6 cloves garlic

4 stalks celery

3 carrots

1 bulb fennel

2 quarts vegetable broth

1 pkg arugula or baby spinach

½ pkg fresh basil

1 lemon

Made “famous” by Lynsie’s blog DinnerDivide, this soup is packed with flavor and nutrients, super easy to make and is great and filling for both lunch and dinner.  We add the lemon & greens at the end for a nice, bright flavor.

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Pantry Staples

Vegetable Stock (3 quarts)

Olive Oil

Salt

Pepper

Red Pepper Flakes

Soy Sauce

Harissa or Red Chili Paste

Tahini

Sesame Seeds, toasted

Brown Rice or Quinoa (1 cup)

Peanut Butter (unsweetened)

Honey

Sriracha

Peanuts

Raisins

Walnuts

Apple Cider Vinegar

Sunflower Seeds, toasted

Poppy Seeds

Capers

Green Olives

Dijon Mustard

Dried Oregano

Dried Basil

Red Pepper Spread (Hoagie Spread)

 

Shopping List by Department

Produce

1 pkg fresh rosemary

1 pkg fresh thyme

1 pkg fresh tarragon

1 pkg fresh chives

1 pkg fresh basil

2 bunches cilantro

1 bunch fresh oregano

1 bunch fresh mint

1 bag yellow onions

1 bag whole peeled garlic

6 lemons (or one bag of 6)

4 oranges

3 sweet potatoes

1 plantain

2 red bell peppers

2 yellow bell peppers

3-5 zucchini

1 yellow summer squash

1 bag yellow potatoes (Yukon golds)

1 extra Yukon gold potato

2 bunches radishes

2 red onions

1 pkg mushrooms

1 red cabbage

1 small piece fresh ginger (about a two-inch piece)

1 pkg shredded carrots

2 pkg arugula or baby spinach

1 pkg sunflower sprouts *optional

1 avocado

1 1-lb bag carrots

1 bunch celery

1 bulb fennel

Protein

1 bag dried white beans (cannellini) or 2-3 cans cannellini beans

1 pkg seitan (flavored if you like)

1 can chickpeas

Grains/Nuts/Dried Fruit

1 loaf crusty bread (like ciabatta or sourdough)

1 cup cashew cream or make your own with 1 cup cashews and ½ cup nut milk (unflavored, unsweetened)

1 cup brown rice or quinoa

1 pkg thin rice noodles (vermicelli)

1 cup peanuts

1 cup walnuts

1 cup raisins

½ cup sunflower seeds

¼ cup poppy seeds

Canned Goods & Non-Perishables

3 quarts vegetable stock

2-3 cans cannellini beans or 1 bag dried white beans

Harissa spice (1 Tbsp) or 1 jar red chili paste

1 jar tahini

1 can artichoke quarters

1 jar capers

1 jar pitted green olives

Frozen Items

none

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Recipes

MAIN 1  White Bean Cassoulet with Fines Herbes

½ bag dried white beans (cannellini) or 2-3 cans cannellini beans

2 sprigs fresh rosemary, leaves removed and chopped

2 sprigs fresh thyme, leaves removed and chopped

1 Tbsp fresh tarragon, chopped finely and divided

1 pkg fresh chives, chopped finely and divided

½ pkg fresh basil, chopped finely and divided

2 yellow onions, chopped

8 cloves garlic, sliced thinly

1 Tbsp olive oil

1 lemon, zested and juiced

½-1 tsp each salt and pepper

1 pinch red pepper flakes

½-1 quart vegetable stock

1 loaf crusty bread

Process:

 

  • Use this method for cooking your own beans (or skip to the next step if using cans): In a large pot fitted with a lid, add beans (you’ll be using 1 whole bag for two recipes this week so make the entire bag at once here) and pour in water to cover beans by 2 inches.  Place over high heat on the stove with lid on and preheat oven to 250 F.  Once beans come to a boil (in about 10 minutes) set a timer for 15 minutes.  Once timer is done, remove beans from stove and place in the oven for 60-90 minutes or until soft but not breaking apart.  Make sure to check on the beans during cooking and add water as necessary so they don’t scorch.
  • Preheat oven to 375 F.
  • In a skillet, sauté onions and garlic together for 5 minutes.  Add rosemary and thyme and cook an additional 3 minutes.
  • In a large baking dish, add onions, garlic and aromatics and mix with beans (about 4 cups).
  • Toss with half the tarragon, chives and basil.  Add lemon zest, lemon juice and salt + pepper.
  • Pour over 2 cups stock, mix and add more as needed.  You don’t want a soup, but you also don’t want the beans to dry out.  They will absorb some liquid as they cook.
  • Place in the oven and bake for 30 minutes.
  • Remove and top with fresh mixed herbs (the rest of the tarragon, basil and chives) and serve with toasted crusty bread.

 

MAIN 2  Rainbow Hash

1 sweet potato, peeled and cubed

2-4 Tbsp olive oil, divided

1 plantain, peeled and sliced into 1-inch rounds

1 red bell pepper, stem and seeds removed and sliced

1 yellow bell pepper, stem and seeds removed and sliced

1 zucchini, sliced into ½ -inch rounds

1 yellow summer squash, sliced into ½ -inch rounds

1 yellow onion, chopped

3 cloves garlic, divided and chopped

½ tsp salt and pepper

1 cup cashew cream or 1 cup cashews + ½ cup nut milk (unsweetened, unflavored)

½ bunch cilantro

½ bunch basil

1 lemon

1 tsp soy sauce

Process:

 

  • Make cashew cream: In a blender, combine half the garlic, cashew cream (or cashews and nut milk) with cilantro, basil, lemon juice and soy sauce.  Purée until smooth.
  • In a large cast iron skillet, heat half the olive oil and add the sweet potato slices in an even layer.  Cook for 5-7 minutes on each side, or until browned and cooked through.
  • Remove sweet potatoes from heat and set aside on a plate.  Add more oil as needed and cook plantain slices in the same way, only for less time.
  • Remove plantains to the plate with sweet potatoes and add more oil as needed to the skillet.  Sauté bell peppers, zucchini, summer squash and onion with the rest of the garlic.  Cook 5 minutes, then add the sweet potatoes and plantains back in, mix carefully to combine and continue cooking for 5 minutes more or until everything is hot and browned.
  • Season with salt and pepper and serve with cashew cream alongside as a dip.

 

MAIN 3  Sweet Potato & Radish Tagine with Tahini Sauce

1 yellow onion, chopped

4 cloves garlic, minced and divided

1 yellow potato, sliced

1-2 Tbsp harissa or red chili paste

2 sweet potatoes, peeled and sliced

2 bunches radishes, greens removed and washed, left whole

½ cup water

½ cup tahini sauce

1 lemon, juiced

1 tsp soy sauce

2 tsp sesame seeds, toasted

Process:

 

  • In a large nonstick skillet fitted with a lid, sauté onion and half the garlic together in oil for 5 minutes.  Add sliced potatoes, harissa or chili paste, sweet potatoes, radishes + water and cover.  
  • Cook covered for 20-30 minutes or until vegetables are tender.
  • While tagine is cooking, make tahini sauce: whisk together tahini, lemon juice, soy sauce and the remaining garlic.  Taste and adjust seasonings as needed.
  • Serve tagine hot with tahini sauce drizzled on top.

 

MAIN 4  Stuffed Zucchini Boats with Oregano-Mint Sauce

2-4 zucchini (makes 4-8 servings depending on how many zucchini you get), sliced in half lengthwise, keep stem attached

1 yellow onion, chopped

1 yellow bell pepper, chopped

2 cloves garlic, minced

1 cup brown rice or quinoa, cooked

1 tsp salt and pepper

1 bunch fresh oregano, leaves removed

1 bunch fresh mint, leaves removed

2 oranges, zested and juiced

2 Tbsp olive oil, divided

1 clove garlic

Process:

 

  • Preheat oven to 375 F.  Cook brown rice or quinoa in a rice cooker or on the stove in a saucepan with 2 cups water.  If you happen to have any leftover grains in the fridge, use these!
  • Carefully removed the middle of each zucchini to create a “boat” appearance.  Our best tip for this is to use a grapefruit spoon or a paring knife to loosen insides, then a spoon to scoop out the rest.  Chop what you’ve scooped out and combine in a bowl with the following:
  • Chopped onion and yellow bell pepper, garlic and cooked brown rice or quinoa.
  • Flavor with salt and pepper, taste and adjust seasoning if needed.  Add half of the olive oil and stir again until ingredients are coated evenly.
  • Return filling to boats and place in the oven on a foil-lined baking sheet to bake for 30 minutes or until zucchini is bright green and filling is hot.
  • While “boats” are baking, blend together the oregano mint sauce: in a blender or food processor (or by hand if needed) add oregano leaves, mint leaves, orange zest, orange juice, the remaining olive oil and garlic.  Blend until smooth, taste and add a pinch of salt if needed.
  • To serve, pour sauce over “boats”.

 

MAIN 5  Seitan Skewers with Peanut Sauce and Red Cabbage Wraps

1 pkg skewers

1 pkg seitan, cubed into 2-inch pieces

1 red onion, sliced into triangular wedges (quarter onion from root to top and pull apart pieces)

1 red bell pepper, sliced into 1-inch squares

1 pkg mushrooms, washed with a wet paper towel to remove dirt

1 red cabbage, outer leaves pulled apart carefully

1 cup peanut butter

2 Tbsp honey

1-2 tsp soy sauce

1 Tbsp fresh ginger, peeled and minced

1 clove garlic, minced

1 tsp sriracha *optional

1 pkg rice noodles (vermicelli), cooked

1 cup peanuts

½  bunch cilantro, rinsed and chopped

Process:

 

  • Soak skewers (if wooden) in water for 20 minutes while you prep your ingredients.
  • Remove seitan from package and cube into 2-inch pieces.  Prep the red onion and red bell pepper so that they are sliced into similar-sized pieces as the seitan.
  • Alternating ingredients, add seitan, red onion, red bell pepper and mushrooms to each skewer until you’ve used up all ingredients.
  • Preheat a grill to high (or use your broiler set to low) and cook skewers until ingredients are hot (about 10-15 minutes).
  • While skewers are grilling, heat 1 quart of water to a boil and remove from heat.  Pour water over vermicelli (that you have placed in a large heat-proof bowl) and allow to stand for a few minutes or until vermicelli is tender but still al dente.  It will fall apart if left in the hot water for too long, so once it’s cooked, strain and pour out hot water, replacing hot water in the bowl with ice water and add noodles back in to arrest cooking and keep them from sticking together.
  • Make peanut sauce: combine in a small bowl the peanut butter, honey, soy sauce, ginger, garlic, and sriracha.  Whisk or stir until smooth.
  • To serve, place noodles in individual cabbage leaves.  Un-skewer seitan, onion, peppers and mushrooms on top of noodles and pour sauce over.  Top with peanuts and cilantro.

 

SIDES

SIDE 1  Shredded Carrot & Apple Slaw

1 pkg shredded carrots

3 apples, shredded or sliced into matchsticks (julienne)

1 cup raisins

1 cup walnuts, toasted

2 Tbsp apple cider vinegar

1 Tbsp honey

1 tsp soy sauce

Process:

 

  • Combine in a large bowl the carrots, shredded apples, raisins, cider vinegar, honey and soy.  Mix well to combine.
  • Top with toasted walnuts to serve, making sure to only top with the amount of walnuts you’ll eat that night.  Reserve the rest to add to this salad later in the week as we don’t want the nuts to get softened by the dressing in the fridge.

 

SIDE 2  Sunflower Salad with Lemon Poppy Seed Dressing

1 pkg arugula or baby spinach

1 pkg sunflower sprouts *optional because these can often be expensive

2 oranges, peeled and sliced into rounds

1 avocado, peeled, pitted and sliced thinly

½ cup sunflower seeds, toasted

½ red onion, slice thinly

2 lemons, peels and seeds removed (you’ll be using the whole lemon)

1/4 cup apple cider vinegar

1 cup good olive oil

1/4 cup honey

1-2 tsp salt and pepper each, to taste

1/4 cup poppy seeds

Process:

 

  • In a large salad bowl, add greens (use only what you’ll need for each meal).
  • Top with orange rounds, avocado slices, sunflower seeds and red onion (making sure to reserve your ingredients for other salads that you’ll make throughout the week since leftover salad with nuts and dressing tends to get slimy in the fridge–dress and top as you go!).
  • For the dressing: combine whole lemons (seeds removed), cider vinegar, olive oil, honey, salt, and pepper in a blender and purée until smooth.  Stir in poppy seeds and drizzle desired amount of dressing on top to serve, reserving the rest for other nights.

 

SIDE 3  Argentinian Potato Salad with Green Olives and Red Peppers

1 bag yellow potatoes (like Yukon golds)

1 can chickpeas, drained and rinsed

1 can artichoke quarters

1 yellow onion, diced

2 cloves garlic, minced

2 Tbsp capers

½ cup pitted green olives, chopped

1 Tbsp dried oregano

1 Tbsp dried basil

2 Tbsp apple cider vinegar

2 Tbsp Dijon mustard

1 Tbsp honey

2 Tbsp red pepper spread (spicy hoagie spread) or ½ cup jarred roasted red peppers (MYO if desired)

1-2 tsp salt or soy sauce

Process:

 

  • In a large pot add potatoes and fill with water to cover.  Add a large pinch of salt.
  • Bring water to a boil and cook potatoes until they are tender when inserted with a knife.
  • Drain potatoes and allow to cool slightly.
  • Once cooled so you can work with them (but still medium-hot), cut them carefully into 2-inch pieces and add to a large serving bowl.
  • Add chickpeas, artichokes in their liquid, onion, garlic, capers, green olives, oregano, and basil.
  • Stir to mix and allow flavors to meld with warm potatoes.
  • Whisk apple cider vinegar, Dijon, honey, red pepper spread and salt or soy sauce in a separate bowl.  Taste and adjust seasonings if needed: too salty?  Add more honey.  Too tart or sweet?  Add more salt.
  • Pour mixture over potatoes and stir to combine.
  • Serve warm.

 

SOUP: White Beans & Greens

½  bag dried white beans (cannellini) or 2 cans cannellini beans

2 yellow onions, chopped

6 cloves garlic, sliced thinly

1 Tbsp olive oil

4 stalks celery, slice thinly

3 carrots, sliced into thin rounds

1 bulb fennel, fronds removed (save for stock if desired) and bulb diced

2 quarts vegetable broth

1-2 tsp each salt and pepper, to taste

1 pkg arugula or baby spinach

½ pkg basil

1 lemon, zested and juiced

Process:

 

  • Use this method for cooking your own beans (or skip to the next step if using cans): In a large pot fitted with a lid, add beans (you’ll be using 1 whole bag for two recipes this week so make the entire bag at once here) and pour in water to cover beans by 2 inches.  Place over high heat on the stove with lid on and preheat oven to 250 F.  Once beans come to a boil (in about 10 minutes) set a timer for 15 minutes.  Once timer is done, remove beans from stove and place in the oven for 60-90 minutes or until soft but not breaking apart.  Make sure to check on the beans during cooking and add water as necessary so they don’t scorch.
  • In a large stock pot, sauté onions and garlic for 5 minutes over medium heat.
  • Add celery and carrot and continue cooking for an additional 5 minutes.
  • Add fennel and vegetable broth and bring to a boil.  Reduce to a simmer and add salt and pepper.
  • Simmer for 20 minutes, taste and adjust seasonings if needed.
  • Remove soup from heat, add greens and basil + lemon zest and juice, stir to mix and wilt and serve immediately.

 

 

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New!  We are offering this Plant-Based Meal Plan as a seasonal option for those of you who love shopping at the Farmers Market, grow your own vegetables or prefer to shop at Trader Joe’s.  We will be bringing a new Meal Plan to you every Friday.  

All of these items can be found, with season in mind, at the above locations.  With items like Pantry Staples, tofu and tempeh, you’ll need to head to Trader Joe’s (or any other store of your choosing) but as far as produce goes all of the ingredients listed below are in season and readily available!  

If you participate in a CSA, you’re in luck!  Now you no longer have to worry about what to do with that bumper crop of tomatillos.  

We hope you enjoy this FREE plan during the summer as our gift to you, our community!   Please note that we are not including Breakfast, Lunch or Snack options in this plan but remember, always buy extra fresh veggies and fruit for breakfast and snacks and don’t forget to use up these yummy leftovers for lunch!  

Best of all?  This plan should not cost you more than $100 each week, and most often it will be substantially less!*

Bon Appetit, the Vie Team

Mains

MAIN 1 Korean BBQ Tempeh with Roasted Corn

This recipe for Korean BBQ Sauce is adapted from Simply Scratch

1-2 pkg tempeh

1 cup Korean BBQ Sauce (ingredients to follow, denoted by bullet points)

  • ¾ cup dark brown sugar or honey
  • ¾ cup soy sauce
  • ¼ cup water
  • ¼ cup rice vinegar
  • 1-2 Tbsp chile paste
  • 2 tsp toasted sesame oil
  • Pinch black pepper
  • 2 tsp fresh ginger
  • 4 cloves garlic

4 ears yellow corn

2 Tbsp olive oil

1 tsp chili powder

Pinch salt and pepper

MAIN 2 Zoodle Bird’s Nests with Pine Nut Pesto

2-4 pkg zoodles (zucchini and yellow squash noodles) OR 2 yellow squash and 2 zucchini squash, spiralized

2 large bunches fresh basil

1 cup toasted pine nuts

3 cloves garlic

1 big pinch red pepper flakes

4 Tbsp lemon juice

2 Tbsp olive oil

½ – 1 tsp salt

MAIN 3 Tex-Mex Bean & Rice Bowls with Chimichurri Sauce

4 poblanos, cubanelles or hatch chiles

2 cups rice

4 cups water

2 cans black beans (buy spicy if available and to your liking)

2 bell peppers (color your choice)

1 zucchini

3 ripe tomatoes

1 cucumber

2 bunches cilantro

2 lemons

Pinch red pepper flakes

1 tsp salt

1 Tbsp olive oil

3 cloves garlic

Water as needed

MAIN 4 Ratatouille

2 eggplants

2 zucchini

1 yellow summer squash

8 cloves garlic

2 yellow onions

2 red bell peppers (or any color of your choosing)

2 lbs ripe tomatoes

¼-½ cup good olive oil

Pinch red pepper flakes

1 tsp each salt and pepper, or to taste

1 cup basil leaves

1 loaf ciabatta

MAIN 5 Crispy Tofu Sandwiches with Picante Cucumber Pickle

1-2 blocks extra firm tofu

2 jalapenos

4 small cucumbers

¼ cup apple cider vinegar

¼ cup water

1 bunch cilantro

1 bunch green onions

1 red onion

2 tsp soy sauce

2 tsp toasted sesame seeds

Sides

SIDE 1 Basil Green Bean Sauté

1 lb fresh & local green beans, trimmed

4 cloves garlic, sliced thinly

1 Tbsp olive oil

1/2-1 tsp salt, to taste

1 pinch red pepper flakes

1 cup basil leaves, left whole

SIDE 2 Melon Mint Salad

1-2 ripe melons (or muskmelons at the Farmers Market)

1 bunch Kentucky spearmint (about a cup’s worth of leaves)

2 limes

2 Tbsp honey

SIDE 3 Pickled Mushrooms

3 pkg mushrooms

1 pkg fresh thyme

1 pkg fresh rosemary

3 cloves garlic

2 Tbsp soy sauce

1 Tbsp agave, honey or sugar

1 Tbsp toasted sesame oil

1 Tbsp mirin

1 bunch green onions

2 Tbsp toasted sesame seeds

½  bunch cilantro

SOUP: Green Chile & Cucumber Gazpacho

1 lb green chiles (choose poblanos, cubanelles, hatch or even just plain ol’ green bell peppers)

4 cucumbers

2 cloves garlic

1 yellow onion

¼ cup rice vinegar

2 Tbsp soy sauce, or to taste

6 green tomatillos

½ bunch cilantro

Water as needed

Pinch red pepper flakes

2 Tbsp coriander seeds, to garnish

________________________________________________________________________

Pantry Staples

Dark Brown Sugar

Agave, Honey or Sugar

Soy Sauce

Rice Vinegar

Chile Paste

Toasted Sesame Oil

Salt

Black Pepper

Red Pepper Flakes

Olive Oil (regular for cooking and high quality)

Chili Powder

Pine Nuts

Rice

Black Beans (spicy if desired)

Sesame Seeds

Mirin

Coriander Seeds

Shopping List by Department

Produce

4 ears yellow corn

2-4 pkg zoodles or 2 yellow squash and 2 zucchini squash

3 zucchini (excludes above, these are for other recipes)

1 yellow summer squash (excludes above, this is for another recipe)

4 large bunches basil

1 bag whole peeled garlic or 2 heads garlic

5 lemons

2 limes

2 lbs poblano peppers, cubanelles or hatch chiles (your choice, you can buy a mixture)

2 bell peppers (your choice)

3 lbs tomatoes

2 eggplants

9 small cucumbers

4 bunches cilantro

2 yellow onions

1 red onion

2 jalapenos

2 bunches green onions

1 lb green beans

1-2 ripe melons

1 bunch Kentucky spearmint

3 pkg mushrooms

1 bunch fresh thyme

1 bunch fresh rosemary

6 green tomatillos (or green tomatoes)

Protein

1-2 pkg tempeh

1-2 blocks extra-firm tofu

Grains/Nuts/Dried Fruit

1 cup pine nuts

1 loaf ciabatta bread (or any other crusty European loaf)

2 cups rice

Canned Goods & Non-Perishables

2 cans black beans (spicy if desired)

Frozen Items

none

________________________________________________________________________

Recipes

MAIN 1 Korean BBQ Tempeh with Roasted Corn

This recipe is adapted from Simply Scratch

1 pkg tempeh

1 cup Korean BBQ Sauce (ingredients to follow, denoted by bullet points)

  • ¾ cup dark brown sugar or honey
  • ¾ cup soy sauce
  • ¼ cup water
  • ¼ cup rice vinegar
  • 1-2 Tbsp chile paste
  • 2 tsp toasted sesame oil
  • Pinch black pepper
  • 2 tsp fresh ginger
  • 4 cloves garlic

4 ears yellow corn

2 Tbsp olive oil

1 tsp chili powder

Pinch salt and pepper

Process:

  • Combine ingredients for Korean BBQ Sauce in a bowl and whisk until blended.
  • Preheat oven to 375 F and place tempeh in an oiled baking dish.  Pour 1 cup of sauce (or to coat) over tempeh and bake for 25 minutes.
  • While tempeh is baking, baste oil over corn and coat with chili powder and salt + pepper.
  • Place on a separate baking sheet and roast until tempeh is done, about 15 minutes.
  • Remove tempeh from oven, slice into thin strips and serve with corn.  Drizzle sauce from baking dish over tempeh and corn to serve.

MAIN 2 Zoodle Bird’s Nests with Pine Nut Pesto

2-4 pkg zoodles (zucchini and yellow squash noodles) OR 2 yellow squash and 2 zucchini squash, spiralized

2 large bunches fresh basil

1 cup toasted pine nuts

3 cloves garlic, sliced

1 big pinch red pepper flakes

4 Tbsp lemon juice

2 Tbsp olive oil, divided

½ – 1 tsp salt

Process:

  • Spiralize squash if necessary and set aside.
  • In a large skillet set over medium heat, toast pine nuts gently for a few minutes until lightly browned.  Watch them carefully, as they tend to burn easily.
  • Before making pesto, reserve a few tender basil leaves and toasted pine nuts for garnishing.
  • In a blender, combine basil (stems included), warm pine nuts, garlic, red pepper flakes, lemon juice, half of the olive oil and salt to taste.  Adjust seasonings as needed.
  • In the same skillet you used to toast pine nuts, heat the rest of the oil and add zoodles.  Saute for 5 minutes over high heat until bright in color and still slightly crunchy.  Don’t overcook.
  • Remove skillet from heat and toss with pesto, working with a small amount at first and adding as you go until you reach desired “sauciness”.
  • To plate: use tongs to grab an individual-sized portion (1 tong’s worth) and twist in a clock-wise direction on plate, releasing tongs once your “bird’s nest” is in place & serve with a few reserved basil leaves and pine nuts sprinkled in the middle of each “nest”.

MAIN 3 Tex-Mex Bean & Rice Bowls with Chimichurri Sauce

4 poblanos, cubanelles or hatch chiles

2 cups rice

4 cups water

2 cans black beans (buy spicy if available and to your liking)

2 bell peppers (color your choice)

1 zucchini, diced

3 ripe tomatoes, chopped

1 cucumber, sliced into matchsticks (remove big seeds as they can be tough)

2 bunches cilantro, rinsed

2 lemons, zested and juiced

Pinch red pepper flakes

1 tsp salt, or more as needed

1 Tbsp olive oil

3 cloves garlic

Water as needed

Process:

  • Preheat oven to a low broil and place whole green chiles on a baking sheet.  Roast until softened and slightly blackened, about 15-20 minutes.
  • While chiles are roasting, make rice by bringing 4 cups water to a boil.  Add rice, cover and simmer until water is absorbed and rice is fluffy, about 15 minutes.  Once rice is done, remove lid briefly and add bell peppers and zucchini to steam slightly.  Once you’ve added your veggies to the top, replace the lid to lock in the heat needed for steaming.  Set aside until ready to use.
  • Heat beans until warmed through and make chimichurri sauce: in a blender combine cilantro (stems included), the zest and juice of the lemons, red pepper flakes, salt, olive oil and garlic.  Puree until smooth and add water to thin if needed.  Taste and adjust seasonings if needed.  Note: if lemon juice is too strong, add a bit more salt.
  • Once rice is done and veggies are steamed, add a small amount to individual serving bowls.  Top with beans, tomatoes, cucumber and chimichurri sauce.
  • Slice roasted chile peppers, removing seeds and stems and garnish on top of each bowl.

MAIN 4 Ratatouille

2 eggplants, sliced into ¼ “ rounds

2 tsp salt

2 zucchini, sliced into ¼ “rounds

1 yellow summer squash, sliced into ¼ “ rounds

8 cloves garlic, sliced thinly

2 yellow onions, sliced thinly

2 red bell peppers (or any color of your choosing), stems and seeds removed and chopped

2 lbs ripe tomatoes, chopped

¼-½ cup good olive oil

Pinch red pepper flakes

1 tsp each salt and pepper, or to taste

1 cup basil, leaves torn

1 loaf ciabatta

Process:

  • In a large bowl, combine eggplant with 2 tsp salt and toss.  Allow to sit for 20 minutes.  Drain off any liquid that has gathered in the bottom and rinse salt off.  Pat dry with a paper towel.
  • Working with 2 Tbsp olive oil at a time, work in batches in a large skillet set over medium-high heat to brown both sides of each round of eggplant, zucchini and yellow squash, about 2-3 minutes each side.  *This step seems arbitrary but it is very important!  Remember to add olive oil as needed to the skillet.  Remove all browned veggies to a bowl to allow juices to gather in the bottom.  You will use these juices so don’t throw them away!
  • Preheat oven to 375 F.
  • Next, in the same skillet add more olive oil if needed and saute garlic and onions together, adjusting the heat to medium.  After 5 minutes, add tomatoes and bring to a boil, then remove skillet from heat.  Add salt and pepper.
  • In a large baking dish, layer eggplant and squash in three layers, making sure to pour ⅓ of the tomato sauce on top of each layer as you go.  Top with remaining liquid from the bottom of the bowl.
  • Place in the oven and bake until bubbling, 25 minutes.
  • Remove from oven, sprinkle with torn basil and serve hot with crusty bread.

MAIN 5 Crispy Tofu Sandwiches with Picante Cucumber Pickle

1 block extra firm tofu, sliced in ½ “ pieces width-wise, then slice each of these in half diagonally to make two triangles out of each slice

2 Tbsp toasted sesame oil

½ tsp each salt and pepper, or to taste

2 jalapenos, stems removed, seeded and sliced into strips

4 cucumbers, sliced into long strips using a vegetable peeler or sharp knife to create ribbons

¼ cup apple cider vinegar

¼ cup water

1 bunch cilantro, rinsed and chopped

1 bunch green onions, rinsed and sliced on the bias into 2 inch pieces

1 red onion, sliced thinly

2 tsp soy sauce

2 tsp toasted sesame seeds

Process:

  • Preheat oven to 400 F.
  • In a foil-lined baking sheet, drizzle half of sesame oil.  Place tofu triangles (see above) on baking sheet and drizzle with remaining oil.  Season with salt and pepper and place in the oven to bake and crisp up.  Keep an eye on them to make sure they don’t burn.  This will take about 20 minutes.
  • While tofu is baking, make cucumber pickle: combine in a large bowl the jalapenos, cucumber ribbons, apple cider vinegar, water, cilantro, green onions and red onion.
  • Add soy sauce and mix to combine all ingredients evenly, then press down so that as many ingredients as possible are submerged in liquid.  Quickly taste liquid and if it is too strong vinegar-wise for your liking, add extra water to cover veggies.  Allow to sit for 20 minutes before using.
  • To serve: Take individual triangles of baked tofu and use them to sandwich pickle ribbons in between.  Serve with a sprinkling of toasted sesame seeds.

Sides

SIDE 1 Basil Green Bean Sauté

1 lb fresh & local green beans, trimmed

4 cloves garlic, sliced thinly

1 Tbsp olive oil or unsalted butter

1/2-1 tsp salt, to taste

1 pinch red pepper flakes

1 cup basil leaves, left whole

Process:

  • In a large skillet, heat over medium-high heat and add green beans without oil for about a minute to char slightly.
  • Next, add garlic and oil or butter and toss to coat, stirring often to prevent garlic from burning.
  • Season with salt and red pepper flakes and cook for up to 5 minutes or until beans are bright in color but still crunchy and garlic is crispy.
  • Remove from heat, top with basil and toss to combine.
  • Serve immediately.

SIDE 2 Melon Mint Salad

1-2 ripe melons (or muskmelons at the Farmers Market), peeled and cubed, making sure to remove seeds

1 packed cup of Kentucky spearmint, leaves removed and chopped into ribbons (to do this, stack mint leaves and roll lengthwise, then slice crosswise into julienne

2 limes, juiced

2 Tbsp honey

Process:

  • In a large serving bowl, gently combine melon and mint.
  • In a separate bowl, whisk together lime juice and honey and pour over fruit.
  • Toss once more and serve.

SIDE 3 Pickled Mushrooms

3 pkg mushrooms, cleaned and left whole

2 sprigs fresh thyme, leaves removed

2 sprigs fresh rosemary, leaves removed and chopped

3 cloves garlic, minced

2 Tbsp soy sauce

1 Tbsp agave, honey or sugar

1 Tbsp toasted sesame oil

1 Tbsp mirin

1 bunch green onions, sliced into 2 inch pieces diagonally

2 Tbsp toasted sesame seeds

½  bunch cilantro, rinsed and chopped

Process:

  • In a large bowl, whisk together garlic, soy sauce, agave (or honey or sugar), toasted sesame oil and mirin.
  • Add mushrooms, thyme and rosemary to sauce.
  • Allow to marinate for 20 minutes at room temperature or make in advance and let sit covered in the fridge until ready to use.
  • To serve, top with green onion slices, toasted sesame seeds, and chopped cilantro.

SOUP: Green Chile & Cucumber Gazpacho

1 lb green chiles (choose poblanos, cubanelles, hatch or even just plain ol’ green bell peppers–none of these should be spicy, but make sure to ask!), stems and seeds removed

4 cucumbers, sliced into 1 inch chunks

2 cloves garlic, roughly chopped

1 yellow onion, roughly chopped

¼ cup rice vinegar

2 Tbsp soy sauce, or to taste

6 green tomatillos, outer papery skins removed and roughly chopped

½ bunch cilantro, rinsed and chopped

Water as needed

Pinch red pepper flakes

2 Tbsp coriander seeds, to garnish

Process:

  • Combine all ingredients minus coriander seeds in a blender and puree until smooth (or chunky if you prefer).
  • Chill and taste.  Adjust seasonings if needed.
  • Garnish with coriander seeds to serve.

*Note about our $100 or under guarantee: While we can never guarantee the cost of every single item, we have been working on research for these plans for months and can ensure that they are budget-friendly and should not cost you more than $100 if you stick to our shopping list!

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