Past Whole Foods Mini Meal Plans

Mini Meal Plan

Whole Foods Market

September 13th – 19th

Plan by Lynsie Steele

lynsie@getvie.com

MAINS

MAIN 1 Southern Tomato Pie

This is very Southern indeed and perfect for this time of year when the tomatoes are finishing up their season! I first had a tomato pie while on vacation in Chincoteague, VA made by a local woman who is famous for them. It’s comforting, the flavors are simple yet well-melded and fantastic and in typical Vie-style, it’s easy to make and throw together in no time. If you’re practicing a plant-based diet, find a crust that is vegan and omit the cheese and mayo (it will still be delicious).

MAIN 2 Kefta Kebabs over Parsley Rice

I’ve always loved Kefta (or Kofta/Kibbeh) because the meat really soaks up the flavors of the ingredients that it is mixed with! This dinner can be made well in advance as the longer the meat mixture sits the better its flavor gets. Make sure you have kebab sticks or invest in some reusable metal sticks, found in most BBQ sections of hardware stores.

MAIN 3 Smoky Pork Tenderloin & Succotash

Pork tenderloin is such a great buy because it’s inexpensive when on sale, flavorful and cooks quickly! The succotash is very straightforward and delicious plus makes a great soup when you add stock to leftovers. Enjoy sliced pork tenderloin throughout the week on top of salads or in sandwiches. Substitute a meatless protein in place of the tenderloin if desired!

SIDES

SIDE 1 Curried Farro with Roasted Butternut Squash, Raisins and Toasted Almonds

I made this (and the rest of the sides featured this week) as part of the Grand Opening celebration for Formula Complete Fitness. This salad was the fan favorite and is so flavorful and packed with sweet, tangy and complex flavors. Omit the yogurt if you want a vegan version.

BONUS SIDE 2 Fall-Inspired Wild Rice Salad with Greens, Apples, Dried Cranberries and Pepitas

This happens to be my personal favorite salad to make in the fall. I love the crunch from the apple and pepitas that are balanced so nicely with the softness of the wild rice and wilted greens. You’ll make this once and want to make it again and again!

Soup: Turkey Corn & Green Chili

We are soon unveiling a Paleo meal plan that will work with folks who need to follow strict dietary restrictions due to autoimmune issues or allergies. While this soup does include meat (usually our Vie soups do not), as well as corn and beans (not Paleo), it can be made with really any ingredients you like as long as you keep that salsa verde in there! Stay tuned for our Paleo plan!

Breakfast

Chobani Greek yogurt S

California Moon Drop grapes S (gorgeous!)

California organic blackberries S

Amazing Grass superfood protein powder S

Lunch

From Our Prepared Foods in-house roast beef S

Cypress Grove lamb chopper cheese S

Bell & Evans, USA air-chilled bone-in chicken breast S

Snacks

Saffron Road chickpea snacks S

Pennsylvania gala apples S

Izze sparkling juices S

California organic red, green & black seedless grapes S

½ pint cherry tomatoes (leftover from MAIN 2)

STOCK UP

Muir Glen organic canned tomatoes and sauces S*

*there’s a huge sale (5 for $5) going on this week and we use this brand frequently, especially the fire-roasted variety so STOCK UP because even though we won’t need much of them this week, we most certainly will soon!

Lucini Italia premium select extra virgin olive oil S

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Pantry Staples

Mayo

Salt

Pepper

Olive Oil

Vegetable Oil

Apple Cider Vinegar

BBQ Sauce

Eggs

Sumac (spice found in Persian cuisine, red granules)

Bamboo or Metal Kebab Sticks

Smoked Paprika

Smoked Sea Salt

Panko Breadcrumbs

Curry Powder

Poppy Seeds

Soy Sauce

Honey

Chipotle in Adobo Sauce

1 lb butter, unsalted

Shopping List by Department

Produce

4 large tomatoes

1 large pkg fresh basil

1 pkg fresh oregano

1 bag yellow onions

1 bag peeled garlic

1 red bell pepper

1 bunch parsley

1 bunch cilantro

2 shallots

2 lemons

1 pint cherry tomatoes

1 butternut squash

1 pkg baby greens (arugula, spinach or kale) –can be a mixture

3 Granny Smith apples

2 zucchini

Meat/Protein

1 lb USA/Australia 85% lean grass-fed ground beef S

1 pkg (2 small loins together or 1 large) USA/UK pork tenderloin S

1 pkg ground turkey

Dairy/Eggs

1 pkg mozzarella cheese, shredded

1 pkg parmesan cheese, shredded

1 pkg whole milk yogurt

1 cup orange juice

1 small pkg sour cream

1 dozen eggs

Grains/Nuts/Dried Fruit

1 Immaculate Baking Co. pie crust (or make your own, ingredients needed for this are bulleted)

1 pkg rice (Jasmine or Basmati)

2 small pkg quick-cooking farro (or 1 large pkg)

1 pkg raisins

2 cups almonds

1 pkg wild rice

1 cup dried cranberries

2 cups pepitas (pumpkin seeds)

1 pkg tortilla chips

1 bag unbleached, all-purpose flour

Canned Goods & Non-Perishables

1 small can fire-roasted tomatoes S

2 cans beans (your choice, for chili: black, kidney or white are good here)

1 can whole fire-roasted green chiles

1 jar salsa verde (not spicy)

1 quart vegetable stock (or use water)

Frozen Items

2 bags frozen corn

1 bag frozen lima beans

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MAINS

MAIN 1 Southern Tomato Pie

1 pie crust (Immaculate Baking Co. is a great brand or MYO-recipe below)

If making your own crust, you’ll need the bulleted ingredients:

2 sticks unsalted butter, cold
2 ½ cups unbleached, all-purpose flour
½ tsp salt
1 tsp sugar
¼-½ cup ice water
1 egg

4 large tomatoes, sliced and drained slightly *note to follow in recipe

1 pkg mozzarella cheese, shredded

1 pkg parmesan cheese, shredded

½ cup mayo

1 cup basil, cut into chiffonade (ribbons)

2 Tbsp fresh oregano, leaves removed and chopped

½ tsp salt

1 tsp black pepper

½ yellow onion, diced

2 cloves garlic, minced

Process:

Thaw pie crust and preheat oven to 375 F. *If making your own pie crust, follow these steps (should take you 10 minutes or less and is worth it!): Cut butter while very cold into small cubes (¼” in size) and place in the fridge until ready to use. In a medium bowl (or use a food processor), combine flour, salt and sugar and mix to combine with fingers. Add butter and crumble with fingertips until the butter pieces are incorporated into the dough and the size of soybeans. Don’t obliterate them! Next, add the egg and ¼ cup ice water (I like to fill a Pyrex measure with ice, then water, and hold back the ice with my fingers while I pour). Mix until dough comes together and begin kneading in the bowl, adding extra water as needed. If your dough is too crumbly=more water. If your dough gets too wet=add a pinch of flour. Roll dough into a ball, cut in half, flatten each half into discs and cover tightly with plastic wrap. Refrigerate or freeze for at least 20 minutes.
Slice tomatoes and add to a bowl, squeezing gently to release any extra juices that can make your pie crust soggy.
Roll out dough and place in a buttered pie dish. Add half the tomatoes and top evenly with basil, oregano, salt, pepper, onion and garlic. Place the second half on top.
Mix together ½ pkg of each type of cheese with mayo and spread on top of pie.
Bake until crust is golden and filling is bubbling with a good cheese crust on top, about 30 minutes.
Allow to cool to room temperature if possible, then serve.

MAIN 2 Beef Kefta Kebabs over Parsley Rice

1 lb USA/Australia 85% lean grass-fed ground beef S

1 bunch parsley, rinsed and chopped finely, divided

½ bunch cilantro, rinsed and chopped finely

1 shallot, minced

1 Tbsp sumac *An important spice to have in your cabinet and essential to the good flavor of this dish

1 lemon, zested and juiced, divided

1 tsp salt, divided

1 tsp black pepper

1 pkg bamboo kebab sticks or use metal if you have them

1 tsp olive oil

2 cups Jasmine/Basmati rice, cooked

2 tsp olive oil

½ pint cherry tomatoes, halved

Process:

In a large bowl, combine beef with half the parsley, cilantro, shallot, sumac, half the zest and juice of the lemon, half the salt, and all the pepper. Mix together well and form beef around sticks, leaving a small section of kebab stick at the bottom that is clean (for holding). Drizzle each kebab with olive oil and refrigerate while you make rice.
Make rice according to package instructions (2 cups rice=4 cups water) and add the other half of the salt to the rice before cooking.
Once rice is cooked, remove and fluff right away to allow steam to escape and to prevent gummy rice.
Toss with olive oil, the other half of the parsley, lemon zest and juice.
Cook kebabs in the oven or on the grill until done (should only take a few minutes on each side) and serve on sticks, over rice with halved cherry tomatoes on top.

MAIN 3 Smoky Pork Tenderloin & Succotash

1 pkg (2 small loins or 1 large) USA/UK pork tenderloin S

1 Tbsp smoked paprika

2 tsp smoked sea salt

1 tsp black pepper

2 tsp olive oil

½ yellow onion, chopped

1 bag frozen corn

1 bag frozen lima beans

1 small can fire-roasted tomatoes

Plus more salt and pepper to taste

Process:

Preheat oven to 375 F.
Coat the pork loin in paprika, salt and black pepper. In a large sauté pan, heat the oil over medium-high heat and brown the tenderloin on all sides until a crust has formed.
Place in a baking dish in the oven and continue cooking until internal temperature registers 145 F, or for about 20-30 more minutes.
In the same pan you used to sauté the tenderloin, add more olive oil if needed and the yellow onion. Cook for 5 minutes, then add the corn, lima beans and tomatoes.
Cook for 10 minutes and taste. Add salt and pepper if needed. Remove from heat and cover.
Once tenderloin is finished cooking, remove from the oven and let rest for 10-15 minutes (this will seal in the juices).
Slice the tenderloin thinly and serve over succotash.

SIDES

SIDE 1 Curried Farro with Roasted Butternut Squash, Raisins and Toasted Almonds

2 cups farro, cooked

1 butternut squash, peeled and cut into a small dice

1 tsp each salt and pepper, divided

¼ cup olive oil

2 Tbsp curry powder

1 cup yogurt (or more Tofutti sour cream if vegan)

1 tsp lemon juice

1 cup raisins

1 shallot, minced

2 cups almonds, toasted

½ bunch cilantro, rinsed and chopped finely

Process:

Cook farro in a rice cooker or on the stovetop according to package instructions.
While farro is cooking, preheat oven to 375 F and toss butternut squash directly on a baking sheet with half the salt and pepper and all of the olive oil.
Roast for 20 minutes while the farro is cooking. Also at this time you can toast the almonds: scatter raw almonds on a baking sheet and place in oven. Set a timer for 7 minutes and check after it goes off to make sure they are toasted enough. You are looking for the skins to begin splitting, a slight browning and a toasty aroma. You don’t want to burn them, however if you try a toasted almond when hot it will not seem toasted because the oils in the almond will cause it to have a chewy texture. Instead, go by the look of the skins and the smell, remove almonds when done and cool, then taste and see if they are toasted to your liking. With all of that long-windedness, the truth is that after about 7 minutes they should be done depending on the strength of your oven!
Once farro is done, transfer to a serving bowl and immediately toss with raisins to help plump them up.
Make curry sauce: combine the rest of the salt, pepper, curry powder and yogurt (or “sour cream” plus the shallot and lemon juice. Add to the farro-raisin mixture and stir gently to combine.
Add the butternut squash once roasted (no need to pour in the residual olive oil unless you want to) and top with toasted (chopped if desired) almonds and cilantro to serve.
This dish can be served hot, room temperature or cold.

BONUS SIDE 2 Fall-Inspired Wild Rice Salad with Greens, Apples, Dried Cranberries and Pepitas

2 cups wild rice, cooked

4 cups baby greens, your choice (arugula, spinach, kale–or a mix of any)

3 Granny Smith apples (or any of your choice), cubed (seeds and stems removed)

1 cup dried cranberries

1-2 cups pepitas, toasted and unsalted

1 cup orange juice

2 cloves garlic

1 Tbsp poppy seeds *optional

¼ cup apple cider vinegar

1-2 Tbsp soy sauce

2 Tbsp honey

Process:

Cook rice according to package instructions, making sure to fluff with a fork directly after cooking to prevent gumminess.
While rice is cooking, make dressing: combine orange juice, garlic, cider vinegar, soy sauce and honey in a blender and blend until smooth. Taste and adjust seasonings if necessary. Add poppy seeds and mix to combine. Pour into a mason jar with a tight-fitting lid.
In a large bowl, toss still-warm rice with greens and dressing and mix until cooled slightly.
Add apples and cranberries and mix.
Sprinkle pepitas on top and serve immediately. *Make sure to only add enough pepitas so that you’ll eat them all. Leftover seeds in the salad will get soggy.

Soup: Turkey Corn & Green Chili

1 pkg ground turkey

2 tsp olive oil

1 yellow onion, chopped

1 bag frozen corn (use half to start)

2 zucchini, diced and divided

1 red bell pepper, stem and seeds removed and chopped

4 cloves garlic, sliced

1 can roasted whole green chiles, chopped

1 jar salsa verde (not spicy)

1 quart vegetable stock or water

2 cans beans (your choice, but black, kidney or white are good here)

1 bag tortilla chips

1 pkg sour cream or Tofutti “sour cream” *optional

Process:

Add turkey, olive oil, yellow onion, corn, half the zucchini, red bell pepper and garlic to a large soup pot and sauté for 10 minutes or until browned slightly.
Add green chiles and salsa verde + vegetable stock/water. Mix together to deglaze the bottom of the pot. Add beans, bring soup to a boil, reduce to a simmer and taste. Add salt as necessary (keeping in mind that the salsa is salted).
Serve after 20 minutes with tortilla chips and a dollop of sour cream if desired.

MAIN 1 Southern Tomato Pie

MAIN 2 BBQ Shrimp over Crispy Fried Rice Patty

At my first visit to Crozet’s newest restaurant, Smoked, I enjoyed this as an appetizer. I love the idea of serving the BBQ’d shrimp on a bed of rice cakes. This dish is healthy and filling and is really quick to make. Ask for peeled shrimp if you don’t want to spend a few minutes peeling them. Use leftover rice cakes for another meal or a light lunch!

MAIN 3 Kefta Kebabs over Parsley Rice

MAIN 4 Smoky Pork Tenderloin & Succotash

MAIN 5 Creamed White Beans & Corn with Tempeh “Nuggets”

An awesome vegan dish that is easy to make and deceptively creamy. Make a double batch of nuggets if you want and add them to your kids’ lunches!

SIDES

SIDE 1 Curried Farro with Roasted Butternut Squash, Raisins and Toasted Almonds

SIDE 2 Fall-Inspired Wild Rice Salad with Greens, Apples, Dried Cranberries and Pepitas

SIDE 3 Roasted Corn, Pepper & Black Bean Salad

This recipe works as a light side, a salsa or taco topping and also loves to be mixed with fresh greens. Don’t be intimidated by thought of roasting so much. Roasting is so easy and needs very little hands-on time, which makes it a perfect Vie meal.

Soup: Turkey Corn & Green Chili

Breakfast

Chobani Greek yogurt S

California Moon Drop grapes S (gorgeous!)

California organic blackberries S

Amazing Grass superfood protein powder S

Lunch

From Our Prepared Foods in-house roast beef S

Cypress Grove lamb chopper cheese S

Bell & Evans, USA air-chilled bone-in chicken breast S

Snacks

Saffron Road chickpea snacks S

Pennsylvania gala apples S

Izze sparkling juices S

California organic red, green & black seedless grapes S

½ pint cherry tomatoes (leftover from MAIN 3)

STOCK UP

Muir Glen organic canned tomatoes and sauces S*

Lucini Italia premium select extra virgin olive oil S

______________________________________________________________________

Pantry Staples

Mayo

Salt

Pepper

Olive Oil

Vegetable Oil

Apple Cider Vinegar

BBQ Sauce

Eggs

Sumac (spice found in Persian cuisine, red granules)

Bamboo or Metal Kebab Sticks

Smoked Paprika

Smoked Sea Salt

Panko Breadcrumbs

Curry Powder

Poppy Seeds

Soy Sauce

Honey

Chili Powder

Chipotle in Adobo Sauce

1 lb butter, unsalted

Shopping List by Department

Produce

4 large tomatoes

1 large pkg fresh basil

1 pkg fresh oregano

1 bag yellow onions

1 bag peeled garlic

2 red bell peppers

1 pkg chives

1 bunch parsley

3 bunches cilantro

2 shallots

2 lemons

4 limes

1 pint cherry tomatoes

1 butternut squash

1 pkg baby greens (arugula, spinach or kale) –can be a mixture

3 Granny Smith apples

2 zucchini

Meat/Protein

1-2 lbs Wild Caught, USA large shell-on shrimp S

1 lb USA/Australia 85% lean grass-fed ground beef S

1 pkg (2 small loins together or 1 large) USA/UK pork tenderloin S

1-2 pkg tempeh, plain

1 pkg ground turkey

Dairy/Eggs

1 pkg mozzarella cheese, shredded

1 pkg parmesan cheese, shredded

1 pkg Tofutti “sour cream”

1 pkg whole milk yogurt

1 cup orange juice

1 small pkg sour cream (or use Tofutti “sour cream” above)

1 dozen eggs

Grains/Nuts/Dried Fruit

1 Immaculate Baking Co. pie crust (or make your own, ingredients needed for this are bulleted)

1 pkg rice (Jasmine or Basmati)

2 small pkg quick-cooking farro (or 1 large pkg)

1 pkg raisins

2 cups almonds

1 pkg wild rice

1 cup dried cranberries

2 cups pepitas (pumpkin seeds)

1 pkg tortilla chips

1 bag unbleached, all-purpose flour

Canned Goods & Non-Perishables

1 small can fire-roasted tomatoes S

2 cans cannellini beans

2 cans black beans

2 cans beans (your choice, for chili: black, kidney or white are good here)

1 can creamed corn (dairy free)

2 cans whole fire-roasted green chiles

1 jar roasted red bell peppers

1 jar salsa verde (not spicy)

1 quart vegetable stock (or use water)

Frozen Items

4 bags frozen corn

1 bag frozen lima beans

______________________________________________________________________

MAINS

MAIN 1 Southern Tomato Pie

1 pie crust (Immaculate Baking Co. is a great brand or MYO-recipe below)

If making your own crust, you’ll need the bulleted ingredients:

2 sticks unsalted butter, cold
2 ½ cups unbleached, all-purpose flour
½ tsp salt
1 tsp sugar
¼-½ cup ice water
1 egg

4 large tomatoes, sliced and drained slightly *note to follow in recipe

1 pkg mozzarella cheese, shredded

1 pkg parmesan cheese, shredded

½ cup mayo

1 cup basil, cut into chiffonade (ribbons)

2 Tbsp fresh oregano, leaves removed and chopped

½ tsp salt

1 tsp black pepper

½ yellow onion, diced

2 cloves garlic, minced

Process:

Thaw pie crust and preheat oven to 375 F. *If making your own pie crust, follow these steps (should take you 10 minutes or less and is worth it!): Cut butter while very cold into small cubes (¼” in size) and place in the fridge until ready to use. In a medium bowl (or use a food processor), combine flour, salt and sugar and mix to combine with fingers. Add butter and crumble with fingertips until the butter pieces are incorporated into the dough and the size of soybeans. Don’t obliterate them! Next, add the egg and ¼ cup ice water (I like to fill a Pyrex measure with ice, then water, and hold back the ice with my fingers while I pour). Mix until dough comes together and begin kneading in the bowl, adding extra water as needed. If your dough is too crumbly=more water. If your dough gets too wet=add a pinch of flour. Roll dough into a ball, cut in half, flatten each half into discs and cover tightly with plastic wrap. Refrigerate or freeze for at least 20 minutes.
Slice tomatoes and add to a bowl, squeezing gently to release any extra juices that can make your pie crust soggy.
Roll out dough and place in a buttered pie dish. Add half the tomatoes and top evenly with basil, oregano, salt, pepper, onion and garlic. Place the second half on top.
Mix together ½ pkg of each type of cheese with mayo and spread on top of pie.
Bake until crust is golden and filling is bubbling with a good cheese crust on top, about 30 minutes.
Allow to cool to room temperature if possible, then serve.

MAIN 2 BBQ Shrimp over Crispy Fried Rice Patty

1-2 lbs Wild Caught, USA large shell-on shrimp S

½ tsp salt and pepper, or to taste

2 tsp olive oil or vegetable oil, divided

1 tsp apple cider vinegar

1 cup BBQ sauce

1 pkg chives, divided and sliced

1 cup rice, cooked

2 eggs

½ red bell pepper, diced

Process:

Cook rice according to package instructions. You can use any leftover grain you have: you’ll need about 2 cups of cooked grains.
Combine cooked rice (or grains) with eggs, chives and red bell pepper, form cakes and cook over medium heat in half the oil until browned on each side. Flatten with a spatula while cooking to create nice thin beds for the shrimp to lie on when served. Once patties are cooked (you’ll need about two per person) set them aside on a paper towel-lined plate to drain and make shrimp:
Add the rest of the oil to the pan, peel shrimp and season with salt and pepper. Sauté until opaque and browned slightly. Add vinegar to deglaze pan. Add shrimp to rice patties to serve and top with a drizzle of BBQ sauce and the rest of the chives.

MAIN 3 Beef Kefta Kebabs over Parsley Rice

1 lb USA/Australia 85% lean grass-fed ground beef S

1 bunch parsley, rinsed and chopped finely, divided

½ bunch cilantro, rinsed and chopped finely

1 shallot, minced

1 Tbsp sumac *An important spice to have in your cabinet and essential to the good flavor of this dish

1 lemon, zested and juiced, divided

1 tsp salt, divided

1 tsp black pepper

1 pkg bamboo kebab sticks or use metal if you have them

1 tsp olive oil

2 cups Jasmine/Basmati rice, cooked

2 tsp olive oil

½ pint cherry tomatoes, halved

Process:

In a large bowl, combine beef with half the parsley, cilantro, shallot, sumac, half the zest and juice of the lemon, half the salt, and all the pepper. Mix together well and form beef around sticks, leaving a small section of kebab stick at the bottom that is clean (for holding). Drizzle each kebab with olive oil and refrigerate while you make rice.
Make rice according to package instructions (2 cups rice=4 cups water) and add the other half of the salt to the rice before cooking.
Once rice is cooked, remove and fluff right away to allow steam to escape and to prevent gummy rice.
Toss with olive oil, the other half of the parsley, lemon zest and juice.
Cook kebabs in the oven or on the grill until done (should only take a few minutes on each side) and serve on sticks, over rice with halved cherry tomatoes on top.

MAIN 4 Smoky Pork Tenderloin & Succotash

1 pkg (2 small loins or 1 large) USA/UK pork tenderloin S

1 Tbsp smoked paprika

2 tsp smoked sea salt

1 tsp black pepper

2 tsp olive oil

½ yellow onion, chopped

1 bag frozen corn

1 bag frozen lima beans

1 small can fire-roasted tomatoes

Plus more salt and pepper to taste

Process:

Preheat oven to 375 F.
Coat the pork loin in paprika, salt and black pepper. In a large sauté pan, heat the oil over medium-high heat and brown the tenderloin on all sides until a crust has formed.
Place in a baking dish in the oven and continue cooking until internal temperature registers 145 F, or for about 20-30 more minutes.
In the same pan you used to sauté the tenderloin, add more olive oil if needed and the yellow onion. Cook for 5 minutes, then add the corn, lima beans and tomatoes.
Cook for 10 minutes and taste. Add salt and pepper if needed. Remove from heat and cover.
Once tenderloin is finished cooking, remove from the oven and let rest for 10-15 minutes (this will seal in the juices).
Slice the tenderloin thinly and serve over succotash.

MAIN 5 Creamed White Beans & Corn with Tempeh “Nuggets”

4 cloves garlic, sliced thinly

1 tsp olive oil

2 cans cannellini beans, drained and rinsed

1 can creamed corn

1 cup vegetable stock or water, as needed

1 pkg tempeh, sliced into square-shaped “nuggets”

1 small pkg Tofutti sour cream

1 cup panko breadcrumbs

1 tsp salt and pepper, divided

Process:

Sauté garlic in olive oil in a large sauté pan over medium heat for 5 minutes. Add beans and corn and reduce heat. Stir often and cook slowly, breaking up some of the beans as you go for a creamed effect. Add half the salt and pepper and stir to combine.
While beans are cooking, preheat oven to a low broil and make nuggets:
Combine breadcrumbs with the other half of the salt and pepper and set aside on a plate.
Coat tempeh nuggets in a small amount of Tofutti sour cream, then toss them in the breadcrumb mixture gently to coat on all sides.
Place on a foil-lined (and oiled) baking sheet and bake on the lowest rack in the oven under the broiler, setting a timer for every 2 minutes to monitor them.
Flip them until browned on all sides and serve with the creamed beans and corn.

SIDES

SIDE 1 Curried Farro with Roasted Butternut Squash, Raisins and Toasted Almonds

2 cups farro, cooked

1 butternut squash, peeled and cut into a small dice

1 tsp each salt and pepper, divided

¼ cup olive oil

2 Tbsp curry powder

1 cup yogurt (or more Tofutti sour cream if vegan)

1 tsp lemon juice

1 cup raisins

1 shallot, minced

2 cups almonds, toasted

½ bunch cilantro, rinsed and chopped finely

Process:

Cook farro in a rice cooker or on the stovetop according to package instructions.
While farro is cooking, preheat oven to 375 F and toss butternut squash directly on a baking sheet with half the salt and pepper and all of the olive oil.
Roast for 20 minutes while the farro is cooking. Also at this time you can toast the almonds: scatter raw almonds on a baking sheet and place in oven. Set a timer for 7 minutes and check after it goes off to make sure they are toasted enough. You are looking for the skins to begin splitting, a slight browning and a toasty aroma. You don’t want to burn them, however if you try a toasted almond when hot it will not seem toasted because the oils in the almond will cause it to have a chewy texture. Instead, go by the look of the skins and the smell, remove almonds when done and cool, then taste and see if they are toasted to your liking. With all of that long-windedness, the truth is that after about 7 minutes they should be done depending on the strength of your oven!
Once farro is done, transfer to a serving bowl and immediately toss with raisins to help plump them up.
Make curry sauce: combine the rest of the salt, pepper, curry powder and yogurt (or “sour cream” plus the shallot and lemon juice. Add to the farro-raisin mixture and stir gently to combine.
Add the butternut squash once roasted (no need to pour in the residual olive oil unless you want to) and top with toasted (chopped if desired) almonds and cilantro to serve.
This dish can be served hot, room temperature or cold.

SIDE 2 Fall-Inspired Wild Rice Salad with Greens, Apples, Dried Cranberries and Pepitas

2 cups wild rice, cooked

4 cups baby greens, your choice (arugula, spinach, kale–or a mix of any)

3 Granny Smith apples (or any of your choice), cubed (seeds and stems removed)

1 cup dried cranberries

1-2 cups pepitas, toasted and unsalted

1 cup orange juice

2 cloves garlic

1 Tbsp poppy seeds *optional

¼ cup apple cider vinegar

1-2 Tbsp soy sauce

2 Tbsp honey

Process:

Cook rice according to package instructions, making sure to fluff with a fork directly after cooking to prevent gumminess.
While rice is cooking, make dressing: combine orange juice, garlic, cider vinegar, soy sauce and honey in a blender and blend until smooth. Taste and adjust seasonings if necessary. Add poppy seeds and mix to combine. Pour into a mason jar with a tight-fitting lid.
In a large bowl, toss still-warm rice with greens and dressing and mix until cooled slightly.
Add apples and cranberries and mix.
Sprinkle pepitas on top and serve immediately. *Make sure to only add enough pepitas so that you’ll eat them all. Leftover seeds in the salad will get soggy.

SIDE 3 Roasted Corn, Pepper & Black Bean Salad

2 bags frozen corn, thawed overnight in the fridge and drained (reserve liquid if desired for salad, just don’t use it for roasting)

2 tsp olive oil

1 Tbsp chili powder

2 cans black beans, drained and rinsed

1 can roasted whole green chiles, chopped

1 jar roasted red bell peppers, chopped

2 bunches cilantro

4 limes, zested and juiced

1 cup water

2 Tbsp olive oil *for flavor but not necessary

1 yellow onion, chopped

1 chipotle in adobo sauce *optional but adds a nice smoky flavor

Process:

Preheat oven to 400 F. Scatter thawed corn on a foil-lined baking sheet, drizzle with olive oil and sprinkle with chili powder. Roast until corn is blackened slightly.
While corn is roasting, make dressing: in a blender combine cilantro, lime zest and juice, water, olive oil (if using), yellow onion and chipotle. Purée until smooth, taste seasonings and adjust if needed.
Combine roasted corn (once done) with black beans, chopped chiles and chopped roasted red bell peppers. Add dressing to taste and toss to combine. Serve with tortilla chips if desired!

Soup: Turkey Corn & Green Chili

1 pkg ground turkey

2 tsp olive oil

1 yellow onion, chopped

1 bag frozen corn (use half to start)

2 zucchini, diced and divided

1 red bell pepper, stem and seeds removed and chopped

4 cloves garlic, sliced

1 can roasted whole green chiles, chopped

1 jar salsa verde (not spicy)

1 quart vegetable stock or water

2 cans beans (your choice, but black, kidney or white are good here)

1 bag tortilla chips

1 pkg sour cream or Tofutti “sour cream” *optional

Process:

Add turkey, olive oil, yellow onion, corn, half the zucchini, red bell pepper and garlic to a large soup pot and sauté for 10 minutes or until browned slightly.
Add green chiles and salsa verde + vegetable stock/water. Mix together to deglaze the bottom of the pot. Add beans, bring soup to a boil, reduce to a simmer and taste. Add salt as necessary (keeping in mind that the salsa is salted).
Serve after 20 minutes with tortilla chips and a dollop of sour cream if desired.

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Mini Meal Plan

Whole Foods Market

September 6th – 12th

This list is based on Sale & Coupon items for the week of September 6th – 12th, 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.

Here is what your Meal Plan entails: 3 Main Dishes come with a vegetable/grain & the 2 Large Sides can be dispersed accordingly throughout the week to go along with. We also suggest 1 Soup for use 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!

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MAINS

MAIN 1 Homemade Sausage & Greens with Pasta or Rice

I made this dish recently and loved not only how easy it was but how kid-friendly it was! The homemade sausages are very small and great finger food and the greens bring some veg to the dish that is healthy for everyone at the table.

MAIN 2 Garlic-Roasted Tofu & Cauliflower

By now you know that I love the flavor profile of garlic, cauliflower and red pepper flakes! Adding the tofu just makes sense and creates a one-pan dinner with an easy cleanup that’s also big on taste.

MAIN 3 White Bean Cassoulet with or without Chicken Sausage*

This dish can easily be made vegan so it’s a great option for all of you plant-based fans. Add stock to leftovers and make a hearty soup, too.

SIDES

SIDE 1 Yellow Lentil Curry Salad

I love yellow lentils and often forget about them! Throw together this salad in no time (the yellow lentils cook quickly) and chill for use as a side or lunch main all week! Mix it up by topping it with Greek yogurt, raisins or even add vegetable stock for a vegan & vegetarian soup.

BONUS SIDE Corn, Peppers & Potatoes

Sometimes you just want a simple side that is another one-pan wonder. Toss these ingredients together, throw them in the oven and forget about them for 30 minutes. The flavor profile is pretty Southwestern, yet light and healthy! Keep some extra lime wedges for garnishing.

SOUP Garlicky Greens Aïgo Bouïdo

I first tried making (and eating) this soup over 10 years ago in the beginnings of my career. I fell in love with it! Don’t be afraid of the large amount of garlic. You’ll be cooking it slowly for awhile and the flavors really mellow a ton! Plus the health benefits are out of this world and much-needed during this time of year. Let’s build up your immune system!

Breakfast

Arrowhead Mills organic pancake and waffle mixes S

California organic blackberries S

Dr. Praeger’s pancakes, littles & hashbrowns S

Washington State organic nectarines S

Pancakes and waffles seem to be a theme this week so go for it! Fresh fruit on top adds that little something extra and helps to cut sugar if used in place of maple syrup…

Lunch

From Our Bakery garlic bread S

From Our Prepared Foods all made-in-house wraps S

The Original Brat Hans organic chicken sausages S

I’m sensing some delicious garlic bread + chicken sausage open-faced sandwiches, or just order a few wraps for use throughout the week with leftover soup.

Snacks

Back to Nature cookies, crackers and grahams S

Kȁserei Studer organic der scharfe maxx cheese S

MaraNatha organic peanut butter S

Stretch Island fruit leathers S

Washington State organic gala apples S

All I gotta say is apples and peanut butter! My favorite go-to snack that packs a ton of protein. Plus cheese and crackers and fruit leathers just for fun.

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Pantry Staples

Salt

Pepper

White Vinegar

Apple Cider Vinegar

Honey, Agave or Sugar

Fish Sauce

Soy Sauce

Dried Oregano

Dried Basil

Plain Breadcrumbs

Olive Oil

Pasta (gf or regular, small shape) or Rice instead

Red Pepper Flakes

Bay Leaf (1 needed)

Curry Powder

Chili Powder

White Miso Paste

Shopping List by Department

Produce

1 bag peeled garlic

1 red onion

1 bunch cilantro

1 bag yellow onions

1 head cauliflower

1 pkg fresh rosemary

1 pkg fresh thyme

2 lemons

1 English cucumber

2 red bell peppers

4 Yukon gold potatoes

Meat/Protein

½ lb USA 90% lean ground beef S

½ lb ground pork (you may have to buy a full pound package, just save the other half for another time)

1 block extra-firm tofu

1 pkg chicken sausage S *optional for vegans

Dairy/Eggs

1 container powdered parmesan cheese

1 dozen eggs

1 container white miso paste (located in this section)

Grains/Nuts/Dried Fruit

1 pkg rice *optional in place of pasta

1 cup plain breadcrumbs

1 pkg gf or regular small-shaped pasta

1 pkg yellow lentils

Canned Goods & Non-Perishables

1 quart chicken stock

3 quarts vegetable stock (or make your own)

2 cans cannellini beans

Frozen Items

2 bags frozen spinach

1 bag frozen corn

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MAINS

MAIN 1 Homemade Sausage & Greens with Pasta or Rice

½ lb USA 90% lean ground beef S

½ lb ground pork

1 Tbsp dried oregano

1 Tbsp dried basil

1 tsp salt

1 cup plain breadcrumbs

½ cup parmesan cheese

2 eggs

2 cloves garlic, sliced thinly

1 yellow onion, chopped

1 tsp olive oil

1-2 cups chicken stock

1 bag frozen spinach, thawed slightly

1 pkg pasta (gf or regular, your choice but go with small-shaped pasta) OR 2 cups rice

Process:

In a bowl combine beef, pork, oregano, basil, salt, breadcrumbs, parmesan and eggs.
Mix with your hands until well-combined and refrigerate for 30 minutes.
Remove spinach from freezer and run under warm water to thaw slightly.
In a pan, sauté garlic and onion in olive oil for 5 minutes over medium heat.
Add chicken stock and spinach (just needs to be thawed enough to remove from bag easily).
Bring to a boil, reduce to a simmer and cook, covered, while you prepare the meatballs.
Preheat oven to 375 F.
Using a teaspoon or mini cookie scoop, make extra small (nickel-quarter-sized) meatballs and place on a foil-lined baking sheet.
Place in the oven and bake until browned and cooked through, about 15-20 minutes.
Add pasta or rice to soup and cook through. Taste soup and adjust seasonings as needed, keeping in mind that the meatballs (when added) offer a lot of flavor!
To serve, add meatballs to bowls and drench in soup and pasta/rice mixture.
Top with extra parmesan if desired.

MAIN 2 Garlic-Roasted Tofu & Cauliflower

8 cloves garlic, sliced thinly

1 block extra-firm tofu, cubed into ½ inch pieces

2 Tbsp olive oil, plus more as needed

1 pinch red pepper flakes

1 tsp salt

1 head cauliflower, cut into florets

Process:

Preheat oven to 375 F.
On a foil-lined baking sheet, toss all ingredients and spread out evenly.
Roast for 30 minutes or until tofu and cauliflower are browned around edges, making sure to toss halfway through roasting with some tongs or a long-handled spoon.
Serve hot!

MAIN 3 White Bean Cassoulet with or without Chicken Sausage*

1 pkg The Original Brat Hans organic chicken sausage S *optional for vegans/vegetarians

2 Tbsp olive oil

1 pkg fresh rosemary

1 pkg fresh thyme

1 bay leaf

8 cloves garlic

1 yellow onion

2 cans cannellini beans

1 quart chicken or vegetable stock

Process:

Preheat oven to 375 F.
In a skillet, brown sausages in a bit of oil if using & remove from pan to set aside.
Add olive oil to skillet and heat over medium-high. Add rosemary and thyme sprigs (whole) with bay leaf, garlic and onion. Cook for 5 minutes.
Add cannellini beans, stock and taste. Add salt and pepper as needed.
Add sausages back if using and place in the oven in a baking dish to bake for 20 minutes or until heated through.

SIDES

SIDE 1 Yellow Lentil Curry Salad

1 bag yellow lentils

1 yellow onion, sliced

4 cloves garlic, sliced thinly

2 tsp olive oil

1 quart water, plus more as needed

2 Tbsp curry powder

1 tsp salt

2 lemons, 1 juiced, 1 cut into wedges

1 bunch cilantro, rinsed and chopped

1 English cucumber, diced

Process:

Rinse and pick through lentils.
In a soup pot, sauté onion and garlic with olive oil over medium heat for 5 minutes. Add curry powder and cook for 3 minutes more to release aromatics.
Add water and lentils and cook until lentils are al dente and begin to mush up a bit.
Remove from heat and cool.
Once cooled, refrigerate and when ready to serve, toss with salt, lemon juice, cilantro and English cucumber, leaving a lemon wedge on each plate.

BONUS SIDE Corn, Peppers & Potatoes

1 bag frozen corn

2 red bell peppers, stems and seeds removed and chopped

4 Yukon gold potatoes, cubed into a small 1/8th inch squares

½ red onion, sliced

2 Tbsp olive oil

1 tsp each salt and pepper

1 tsp chili powder

1 lime

Process:

Preheat oven to 400 F and line a baking sheet with foil.
Add all ingredients (except for the lime juice) to baking sheet, toss to combine and bake for 20-30 minutes, making sure to mix together ingredients and rotate pan halfway through cooking.
Remove from oven once potatoes are golden brown and if they stick to the foil, let them rest 10 minutes then peel them off easily by lifting foil from pan.
To serve spritz some lime juice on top and enjoy!

SOUP Garlicky Greens Aïgo Bouïdo

2 mini pkg bagged and peeled garlic (inside whole bag), cloves removed and left whole

2 quarts vegetable stock (begin by using just one and open and use the other as needed)

1 tsp each salt and pepper, or as needed

1 pkg frozen greens (spinach, kale or collards)

2 Tbsp white miso paste

Process:

Combine whole cloves of garlic with vegetable stock, salt and pepper and bring to a low simmer for 45 minutes. Check a clove of garlic at this time: it should be very soft and very mellow/sweet in flavor. If it’s still crunchy at all, continue to simmer until very soft.
Pour soup through a sieve into another soup pot (don’t lose that broth) and using a whisk, mash up garlic and press it through the sieve, making sure to scrape off any excess on the underside of the sieve. That’s the good stuff so keep it!
Place your new soup pot on the stove over medium-high heat, bring to a boil, add greens and cook for 5 minutes.
Remove from heat, stir in miso and serve hot.

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Mini Meal Plan

Whole Foods Market

August 30th – September 5th

This list is based on Sale & Coupon items for the week of August 30th – September 5th, 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.

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!

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MAINS

MAIN 1 Asian-Style Ribs with Avocado Cabbage Slaw

Our newest Meal Planner, Matt, has ribs on his menu this week at Harris Teeter and when I saw these on sale at WFM I jumped on the train. Because why not?? I used to make this cabbage slaw for dinner parties and let me tell you it is heavenly! The avocado really lends a nice creaminess and BONUS you’re going to make your own Korean BBQ sauce…only if you want.

MAIN 2 Smoked Salmon Fettuccine with Crème Fraȋche & Dill

Use regular ol’ fettuccine or gluten-free, whatever you want! It’s the flavors of the shallot+smoked salmon+dill that really pop. Oh, yeah, and that touch of crème fraȋche we added!

MAIN 3 Vegan Savory Onion Tart with Dijon Greens

Ok, ok stop everything! I know this one is at the end but it is absolutely my favorite meal of the week! Very French, very simple, absolutely delicious. If you’re going Vegan, make sure your crust is Vegan. And the best part? This meal is hearty and filling with the onion tart plus it’s served with the salad on top so it’s a two-for-one for sure. Bon appetit!

SIDES

SIDE 1 Waldorf Salad

I liked adding this Waldorf Salad this week because it can easily be made Vegan and the flavors are just so good (and fairly surprising!). Grapes, apples, toasty walnuts and maybe even some rotisserie chicken if you like. Don’t forget to stock up on your favorite Vegan substitutes like Vegenaise and Tofutti “sour cream”.

BONUS SIDE Roasted Pear Salad with Arugula and Balsamic Drizzle

Typically I reserve this dish for fall but pears are in season now so let’s run with it! The spiciness of the arugula and the bitter tartness of the balsamic help balance the sweetness of the roasted pears. All in all a perfect flavor combo.

SOUP: Roasted Tomato & Black Bean

I highlighted this recipe already this week on Instagram (follow us if you don’t!) but it will take you 30 minutes tops and is healthy, clean and filling. Make a lot and share (that’s what I did)!

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Pantry Staples

Olive Oil

Salt

Pepper

Salsa

Red Pepper Flakes

Brown Sugar

Honey

Soy Sauce

Rice Vinegar

Chile Paste

Toasted Sesame Oil

Sesame Seeds, Toasted

Fettuccine

Dijon Mustard

Mayo or Vegenaise

Apple Cider Vinegar

Bulgur Wheat

Vegetable Oil

Balsamic Syrup

High Quality Olive Oil

Shopping List by Department

Produce

1 bunch cilantro

3 avocados

2 lemons

1 bag peeled garlic

1 head red cabbage (use half)

1 red onion

1 bag vidalia onions

1 bunch dill

1 pkg arugula

2 shallots

1 lb California organic seedless grapes S

4 Granny Smith apples

1 bunch celery

1 lb Washington State organic Bartlett pears S

1 hand fresh ginger

Meat/Protein

2 lbs Animal Welfare Rated UK St. Louis-Style pork ribs S

1 pkg Changing Seas smoked salmon S

1 rotisserie chicken *optional for Waldorf Salad and Soup

Dairy & Eggs

1 small pkg crème fraȋche

1 small pkg Greek yogurt *optional for Waldorf Salad OR 1 small pkg Tofutti “sour cream”

1 cup crumbled bleu cheese *optional for Pear Salad

Grains/Nuts/Dried Fruit

1 pkg fresh or dried fettuccine (spinach if possible) or your choice of gluten-free pasta

1 pkg Immaculate Baking pie crust, puff pastry (make sure you find a Vegan brand if needed)

2 cups walnuts, toasted

1 bag tortilla chips

Canned Goods & Non-Perishables

2 cans black beans

1 jar salsa

1 bottle Korean BBQ sauce (or make your own–recipe included in this week’s plan)

1 can 28 oz fire-roasted tomatoes

1 can corn (or buy frozen below)

1 quart vegetable broth

Frozen Items

1 ½ cups frozen corn (or used canned above)

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WEEKLY MENU RECIPES

MAINS

MAIN 1 Asian-Style Ribs with Avocado Cabbage Slaw
2 lbs Animal Welfare Rated UK St. Louis-Style Pork Ribs S

1 bottle Korean BBQ sauce or MYO (use ½-1 cup for ribs and ½ cup for slaw)

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

1 head red cabbage (use half), shredded

½ red onion, sliced thinly

1 bunch cilantro, rinsed and chopped

2 avocados, peeled, pitted and cubed

2 Tbsp toasted sesame seeds

Process:

Make sauce by combining all ingredients (or skip this step if you’re using a pre-made bottle) in a saucepan and bring to a boil, then reduce to a simmer until thickened, about 10 minutes over low heat. Divide sauce.
Preheat oven to 250 F.
Line a baking sheet with foil, lay out ribs (cutting them down to size if needed) and spread half of the Korean BBQ sauce over them, making sure to coat each side. Wrap them up in foil and seal as tightly as possible. Place in the oven for a few hours until tender and beginning to fall off the bone. You can either start these in the morning or do them overnight, just decrease the oven temp to 200 F and cook for up to 8 hours!
About 15 minutes before serving, assemble slaw:
In a large bowl toss shredded cabbage (half), red onion, cilantro and the rest of the Korean BBQ sauce plus a little extra rice vinegar if needed. Top with avocados and sesame seeds and toss again gently just before serving with ribs.

MAIN 2 Smoked Salmon Fettuccine with Crème Fraiche & Dill
1 pkg fresh or dried fettuccine pasta (choose spinach if possible) –or gluten-free if needed!

½ red onion, sliced thinly

1 small pkg crème fraȋche

1 pkg Changing Seas smoked salmon S, sliced into thin strips

½ bunch dill, rinsed and roughly chopped (reserve a few Tablespoons for garnish)

Salt and black pepper to taste, begin with a pinch of each, but this dish will like a little more black pepper than salt

Process:

Begin by cooking pasta in salted water per package instructions minus one minute so they are al dente.
Once pasta is done, drain and reserve 1 cup cooking liquid. Return the pasta to the pan with cooking liquid plus red onion, crème fraȋche (begin with half the container then add more as needed), thinly-sliced salmon, dill and black pepper. *Reserve the salt until you’ve tasted, then add as needed!
Toss everything together over low heat for 3 minutes, then serve.
Garnish with a bit of leftover dill.

MAIN 3 Vegan Savory Onion Tart with Dijon Greens

1 pkg immaculate baking pie crust OR 1 pkg puff pastry (make sure your crust is Vegan if needed)

4 vidalia onions, sliced thinly

1 Tbsp olive oil

2 Tbsp brown sugar

½ pkg arugula

1 shallot, sliced thinly

¼ cup Dijon mustard

¼ cup apple cider vinegar

2 Tbsp honey

1 Tbsp soy sauce

1 small pinch red pepper flakes

Process:

Remove your pie crust or puff pastry and allow 20 minutes to thaw.
Preheat your oven to 400 F.
Lightly oil or butter a pie dish. *If you don’t have one, don’t fret! You can lay out your crust directly onto a baking sheet.
Cut a circle out of the thawed crust, making sure that it is slightly bigger than your pie dish. (You can make sure to do this right by flipping over the pie dish onto the crust and cutting ½ inch further out that the diameter of the circle.)
Pat your crust into place in your pie dish (or lay out in a circle on your baking sheet), pierce with a fork all over and bake until light brown and no longer raw, but not too dark or overcooked (you’ll be cooking it again).
While crust is baking, make caramelized onions:
Add olive oil to your largest skillet with high sides. Heat over medium heat.
Add onions, stir and cover for 15 minutes.
Remove lid, add brown sugar and stir to combine. Cook with the lid off for another 15 minutes over low heat still, making sure to add a splash of water as needed to prevent scorching.
While onions are working, make the vinaigrette! In a jar with a lid (mason jars are perfect for this) combine shallot, Dijon mustard, apple cider vinegar, honey, soy and red pepper flakes. Shake and taste. Adjust soy or honey as needed until the flavor is just right for you. It should be fairly tart.
Add finished onions to pie dish or on top of crust in baking sheet (making sure to not quite reach edges) and bake again until crust is done, about 10 minutes.
While tart is finishing, toss arugula with a few Tbsp of vinaigrette.
Remove tart from the oven, top with arugula salad and serve.

SIDES

SIDE 1 Waldorf Salad
1 lb California organic seedless grapes S, sliced in half

4 Granny Smith apples, seeds and stems removed and cubed

4 stalks celery, tops and bottoms removed and sliced thinly

1-2 cups walnuts, toasted

1 rotisserie chicken, meat pulled off and chopped *This is optional! Make this salad Vegan by leaving off the chicken and using Vegenaise

¼ cup mayo, Vegenaise

¼ cup Greek yogurt (or ¼ cup more of Vegenaise or Tofutti “sour cream”)

½-1 tsp salt and pepper

1 Tbsp sugar

2-4 Tbsp apple cider vinegar

Process:

In a large bowl, combine grapes, apples, celery and chicken (if using). Toss to combine.
In a small bowl, make dressing: combine mayo or Vegenaise with Greek yogurt or Tofutti sour cream, salt, pepper, sugar and apple cider vinegar. Begin with 2 Tbsp of the vinegar and add more as needed. Taste as you go and adjust as necessary.
Pour dressing over salad mixture and top with walnuts just before serving to prevent them from getting soggy.

BONUS SIDE Roasted Pear Salad with Arugula and Balsamic Drizzle
1 lb Washington State organic Bartlett pears S, sliced in half, stems retained *the less ripe the better!

1 Tbsp vegetable oil

½ pkg arugula

1 shallot, minced

1 cup crumbled bleu cheese *optional! Leave off if vegan

1 bottle balsamic syrup

2 tsp high quality olive oil

Process:

Preheat oven to 400 F.
On a foil-lined baking sheet, place pear cut-side up and drizzle with a bit of vegetable oil. Roast for 15 minutes or until browned slightly but still slightly firm.
Serve warm pears on a large platter topped with arugula, shallot, bleu cheese if desired and a drizzle of balsamic syrup + high quality olive oil. *If you don’t use the bleu cheese, go ahead a sprinkle some salt on those pears…you won’t regret it.

SOUP: Roasted Tomato & Black Bean

1 Tbsp olive oil

1 vidalia onion, chopped

4 cloves garlic, sliced thinly

1 28-oz can fire-roasted tomatoes

1 jar salsa

2 cans black beans, not drained or rinsed

1 can corn, drained (0r 1 ½ cups frozen corn)

1 quart vegetable broth

1 avocado, peeled, pitted and cubed

2 cups chopped rotisserie chicken *leftover from the Waldorf Salad if you ended up using it!

1 pkg tortilla chips

Process:

In a soup pot, add oil and heat over medium heat.
Add chopped vidalia onions, garlic and sauté for 5 minutes.
Add fire-roasted tomatoes, salsa, black beans, corn and vegetable broth and bring to a boil, then reduce to a simmer.
Simmer for 20 minutes then serve hot with avocado slices, rotisserie chicken (if using) and tortilla chips for garnish.

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Mini Meal Plan

Whole Foods Market

August 23rd – 29th

This list is based on Sale & Coupon items for the week of August 23rd – 29th, 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.

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!

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Weekly Menu

MAINS

MAIN 1 Zucchini Boats with Tomato-Farro-Oregano Stuffing

*add Responsibly Farmed shrimp skewers S

This dish is easy and refreshing. Prep work can be done ahead and post-cooking the boats only get better in the fridge. Simply reheat to serve or enjoy cold. The farro adds a nice bite and the tomato-oregano flavors help to add a twist to the typical tomato-basil love affair.

MAIN 2 Roasted Red & Gold Beets with Crispy Shallots & Fried Capers + Balsamic Drizzle

*add wild caught, Canada king salmon fillets S

This one will knock your socks off! Double roasting the beets if you have time helps give them a buttery texture and the fried capers add a nice brininess while still pairing a nice crunch with the soft beets. Balsamic tartness brings the whole dish together.

MAIN 3 Roasted Eggplant with Oregano-Orange Mint Sauce

*a Bell & Evans, USA air-chilled whole chicken S can be roasted alongside the eggplant

Roasting local eggplant is so fun because there are many different types to experiment with. The end result is a bite that’s soft here, toothsome there and when topped with this herbaceous green sauce the end result is heavenly!

SIDES

SIDE 1 Sweet Potato Wedges with Rosemary & Sea Salt

I love to take young sweet potatoes that are small and thin and roast them skin-on but if all you can find are large sweet potatoes, wedges are fine, too! The sugar from the sweet potatoes caramelizes during roasting and offers a great crunch and balance to the earthy rosemary and sea salt!

BONUS SIDE Blackened Shishito Peppers with Smoked Sea Salt

Shishitos are my absolute favorite because everyone in the family can enjoy them! Even my almost one year-old stuffs his face with these!! They are great served cold but can easily be reheated and leftovers are great to add on top of your lunch grain bowl.

SOUP: Red Beans, Okra & Quinoa Detox Soup

I was asked recently by a Vegan friend to come up with a cleansing soup that is high in protein. This one definitely fits the bill! Think red beans and rice with a twist, and don’t forget to pile on the okra. Not only will they help thicken the soup naturally, but they’ll be sliced thin so if you have someone at the table that doesn’t much like okra, give this soup a chance! Small morsels mean that it will be easier to eat with less chew-time!

Breakfast:

Bacon, Turkey Bacon & Sausage S

Ciabatta S

Eggs

Icelandic Skyr Yogurts S

Cascadian Farm organic granola and cereal S

Amazing Grass organic protein superfood protein powder S

Make some awesome smoothies or just have a good ol’ fashioned sit down breakfast with eggs, sausage and toast!

Lunch:

De Cecco Pasta S

Monte Bene Pasta Sauce S

I’m a big fan of the simple and light lunch, throwing together leftovers from the previous night’s dinner, however if you’re looking to make a big batch of lunch that will last you all week, make pasta!

Snacks:

Kind Bars S

Grapes S

Juice S

Wild Kratts Snacks S

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Pantry Staples

Salt

Sea Salt

Smoked Sea Salt

Pepper

Olive Oil

Balsamic Vinegar

White Balsamic Vinegar

Balsamic Syrup

Capers

Red Pepper Flakes

Brown Sugar

Chipotle in Adobo Sauce

Farro

Quinoa

Apple Cider Vinegar

Shopping List by Department

Produce

2-4 large zucchini (depending on servings needed)

1 lb large heirloom tomatoes

1 bunch fresh oregano

1 bunch fresh mint

1 bunch fresh rosemary

1 bunch parsley

1 bunch red beets

1 bunch gold beets

2 shallots

1 bag peeled garlic

4 large eggplants

2 organic oranges

2 lbs sweet potatoes (small and thin if possible)

1 lb shishito peppers

2 vidalia onions

1 red bell pepper

1 lb okra

Protein

Suggestions:

1 Bell & Evans USA air-chilled whole chicken S

1 lb Responsibly Farmed Thailand shrimp skewers S

1 lb Wild Caught Canada King Salmon Fillet S

Dairy

1 pkg parmesan *optional for Squash Bake

1 pkg grated swiss *optional for Squash Bake

1-2 cups whole milk *optional for Squash Bake

Grains/Nuts/Dried Fruit

1 pkg farro

1 pkg quinoa

Canned Goods & Non-Perishables

1 can chipotle in adobo sauce (if not in your pantry already)

1 jar large capers

2 cans red kidney beans

2 quarts vegetable broth

Frozen Items

None this week

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RECIPES

MAINS

MAIN 1 Zucchini Boats with Tomato-Farro-Oregano Stuffing

2-4 large zucchini, sliced in half lengthwise and hollowed out for filling

2 tomatoes, cubed

2 cups farro, cooked

½ bunch fresh oregano, leaves removed

½-1 tsp each salt and pepper

1 Tbsp olive oil

2 tsp balsamic vinegar

Process:

Prepare farro by cooking in 4 cups water with a pinch of salt in a large saucepan or in a rice cooker until al dente, about 20-30 minutes. Drain (if needed) until ready to use.
Hollow out zucchini with a spoon or knife, leaving a ¼ “ rim on the outside so the squash can hold up to being stuffed and cooked.
Chop the hollowed-out zucchini and toss with tomatoes, cooked farro, oregano, salt, pepper and balsamic vinegar.
Drizzle with olive oil and bake on a lined baking sheet or oiled baking dish for 25 minutes or until zucchini is done (softened slightly) and stuffing is heated through.
*Add shrimp skewers to this by grilling them or baking them while zucchini is cooking. Serve on top of boats.

MAIN 2 Roasted Red & Gold Beets with Crispy Shallots & Fried Capers + Balsamic Drizzle

1 bunch gold beets, peeled and topped then sliced into wedges

1 bunch red beets, peeled and topped then sliced into wedges

1 cup olive oil, divided

1 tsp salt and pepper, divided

2 shallots, sliced into thin rounds

1 jar capers, drained

2 Tbsp balsamic syrup

Process:

Preheat oven to 375 F. Line a two baking sheets with foil and keep red and gold beet wedges separate. Toss with half the olive oil and sprinkle with half the salt and pepper.
Roast both uncovered for 30-45 minutes or until they are soft. Do this step the day or night before if you can to ensure the most buttery beet texture. If you don’t have time, skip straight away to the next step. If you’ve done them a day in advance, simply fold the beets up in their foil tightly and let sit at room temp until the next day.
Preheat oven to 350 F and continue roasting beets for an additional 25 minutes. Keep in mind that the foil will discolor the beets slightly, but they are still delicious!
During this last roasting phase, make the crispy shallots and capers:
In a large cast iron skillet, add the rest of the oil. Heat over medium heat until shimmering and add sliced shallots first. Cook them gently until browned but not burned. Pay close attention and move them around the pan carefully with a metal spoon to ensure even cooking. Remove to a large plate lined with paper towels once crispy.
Next, add the drained capers. These will splatter a bit due to the amount of water in them so watch out. No kids around for this one! Stir the capers as they fry just as you did the shallots. You’ll notice that the capers brown slightly and open up like flowers.
Remove them to the same paper towel and allow to cool.
Arrange roasted beet wedges on a large platter, sprinkle with crispy shallots and capers and drizzle with a small amount of balsamic syrup.
Taste and add more salt if desired, keeping in mind that the capers add a lot of briny flavor!
*Serve suggested salmon fillets with this by roasting salmon in the oven alongside beets for their second cooking, making sure to remove when opaque and flaky.

MAIN 3 Roasted Eggplant with Oregano-Orange Mint Sauce

4 large eggplants, stems removed and cubed into 1” squares

4 cloves garlic, left whole

1-2 tsp salt

4 Tbsp olive oil, divided

2 oranges, 1 left whole (seeds removed), 1 juiced

½ bunch fresh oregano

½ cup packed mint leaves

1 clove garlic

Water as needed

Process:

Preheat oven to 375 F and line a baking sheet with foil. (The foil will discolor the eggplant cubes slightly, but in my opinion it’s better than scrubbing an oily baking sheet after dinner!)
Toss eggplant cubes and garlic cloves in half the salt and half the olive oil.
Place in the oven and roast for 25 minutes. While eggplant and garlic are roasting, make sauce:
In a blender or food processor, combine 1 whole seeded orange, the juice of the other orange, oregano leaves, mint leaves, the other half of the salt and olive oil and water as needed to make a smooth sauce. Taste and adjust flavors as needed.
Remove the eggplant from the oven when done: it should be still in cubes for the most part and not complete mush. Wait 10 minutes and as it cools it will un-adhere from the foil and be easy to scrape off intact.
Serve on a platter or in individual plates with a drizzle of sauce + more on the side in a bowl for others to use at their discretion.
*To add the chicken to this, simply sprinkle a generous helping of salt and pepper on the bird with some olive oil. Place in the preheated oven to roast alone for 25 minutes, then add eggplant and follow the rest of the recipe, making sure to remove chicken when golden brown and the juices runs clear when bird is pierced with a fork. Drizzle sauce on top to serve.

SIDES

SIDE 1 Sweet Potato Wedges with Rosemary & Sea Salt

2 lbs sweet potatoes (either small and thin or large and sliced into wedges)

½ cup fresh rosemary, leaves removed and chopped

2 tsp sea salt, or to taste

2-4 Tbsp olive oil, as needed

Process:

Preheat oven to 425 F.
Line a baking sheet with foil and add whole small sweet potatoes or wedges. Toss them in half the oil, rosemary and sea salt. Add more oil as needed.
Place the baking sheet on the lowest rack of the oven and roast for 30 minutes or until cooked through, crispy and caramelized slightly (you’ll see the sugars trying to escape from the sides of the potatoes).
Serve hot!

BONUS SIDE Blackened Shishito Peppers with Smoked Sea Salt

1 lb shishito peppers, left whole

1 Tbsp olive oil

Pinch smoked sea salt, for finishing

Process:

Preheat oven to a low broil.
Spread out washed shishitos onto a foil-lined baking sheet.
Drizzle with oil and toss to coat.
Place in the middle of the oven, adjusting as needed so as to cook evenly (closer or further away from the broiler so that all peppers cook at the same rate instead of some scorching and others remaining underdone).
Once almost all of the peppers are blackened and blistered (but still green in most places) remove from oven, sprinkle with sea salt and serve. (Stems can be eaten and these peppers are not spicy! If you do get a spicy one, this is rare and good luck.)

SOUP: Red Beans, Okra & Quinoa Detox Soup

2 vidalia onions, chopped

4 cloves garlic, chopped

1 red bell pepper, chopped

1 tsp olive oil

2 cans red beans, drained and rinsed

1 chipotle in adobo sauce, chopped or left whole

1 ½ cups quinoa, rinsed

1-2 quarts vegetable broth, use as much as needed

1 tsp smoked sea salt

1 lb okra, tops removed and sliced into 1/8th inch slices

1-2 tsp apple cider vinegar, to taste

½ bunch parsley, rinsed and chopped for garnish

Process:

Sauté onions, garlic and red pepper together in olive oil over medium heat for 5 minutes.
Add red beans, chipotle (if using) and quinoa.
Stir to mix and then add broth, starting with 1 quart, then increasing once quinoa begins to cook and absorb liquid. Add salt.
Bring to a boil then reduce to a simmer for 20 minutes. Taste and add more salt if needed. Add broth until you reach your preferred consistency.
Add sliced okra and cover, cooking an additional 10 minutes.
Remove from heat, stir in vinegar and parsley and serve hot.

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Mini Meal Plan

Whole Foods Market

August 16th – 22nd

This list is based on Sale & Coupon items for the week of August 16th – 22nd, 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.

Here is what your Meal Plan entails: 3 Main Dishes come with a vegetable/grain & the 1-2 Large Sides can be dispersed accordingly throughout the week to go along with. We also suggest 1 Soup for use 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)

MAINS

MAIN 1: Tahini Chicken with Cucumber Salad

2-3 lbs bone-in split chicken breasts, thighs or drumsticks (or marinated chicken breasts S)

2 cloves garlic, minced

1 yellow onion, chopped

1 Tbsp olive oil

1 lemon, sliced in half and seeds removed

1 bunch parsley

2 Tbsp honey or pomegranate molasses if available

½ cup tahini sauce

1 tsp each salt and pepper

1 bunch rosemary

1 English cucumber

2 vine-ripened tomatoes, sliced in half from top to bottom and quartered

1 pkg arugula

This has been a huge hit each time I’ve made it! It’s easy to prepare and so healthy! Make one batch of tahini sauce and use it two different ways.

MAIN 2: Ponzu-Marinated Swordfish with Garlic Bok Choy

¼ cup ponzu or soy sauce

1 Tbsp agave or sugar

2 Tbsp toasted sesame oil, divided

1 Tbsp sesame seeds

½ red onion, thinly sliced

4 cloves garlic, thinly sliced, divided

1 lb wild caught fresh swordfish steaks S

1 pinch red pepper flakes

2 bunches bok choy, rinsed and sliced in half if large

1 pkg dried seaweed (SeaSnacks brand), crumbled

Tip: use extra brown rice from the recipe below if desired

Now that we’ve got the decadent meals for the week out of the way, how about some that are a little lighter and healthier but still bursting with flavor? Our next few fit that bill. This marinated catfish will have you wondering if you’re at home or actually in a fancy restaurant kitchen.

MAIN 3: Detoxifying Teriyaki Mushroom Grain Bowl

1 pkg shiitake mushrooms

⅓ cup agave

⅓ cup balsamic vinegar

2 Tbsp soy sauce

2 cups brown rice, cooked (can be made in advance)

½ red cabbage, shredded

½ red onion, thinly sliced

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

1 avocado, sliced thinly

½ bunch cilantro, chopped

1 Tbsp toasted sesame oil

2 Tbsp toasted sesame seeds

1 pkg Nature’s ranch teriyaki-flavored meatballs or cubed extra firm tofu (optional)

Sriracha hot sauce (optional)

Detox: the magic word. Did you know that shiitakes are incredibly detoxifying? Even better, this grain bowl is fantastic because it’s filling and very kid-friendly. Let everyone build their own for a hands-on and unique experience.

SIDES

SIDE 1: Lemon Asparagus Salad with Shaved Parmesan Crisps

2 lemons, zested & juiced

1 bunch asparagus, cut into ribbons using a vegetable peeler S

2 garlic cloves, minced

1 tsp each salt & pepper

1 Tbsp olive oil

1 block parmesan, shaved

½ pkg baby kale

Learn how to create ribbons out of the asparagus and make parm crisps all in one night!

BONUS SIDE Fresh Fruit Salad with Mint Yogurt Drizzle

5 oranges

3 apples

2 Ataulfo/ Mexico yellow mangoes S/C

1 box California organic strawberries, sliced S

½ lemon, juiced

1 Tbsp sugar

1 pkg mint, cut into ribbons C

1 pkg Brown Cow vanilla greek yogurt

2 Tbsp milk

A fresh fruit salad with mint yogurt sauce is refreshing and perfect for this first few hints of spring. This can be made vegan by replacing regular milk and yogurt with dairy-free.

SOUP: Miso, Rice & Mushroom Soup

1 yellow onion, thinly sliced

1 pkg mushrooms, thinly sliced

1 bunch chard, sliced into chiffonade

1 quart mushroom or chicken stock

1 tsp soy sauce (or to taste)

1 pkg Lundberg organic Thai Hom Ali rice C

3 Tbsp miso paste

1 pkg dried seaweed (SeaSnacks brand)

Breath in, breath out. This soup is comforting and healthy but also rich in nutrients and helps give your body what it needs.

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Pantry Staples

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

Olive Oil

Coconut Oil

Brown Rice

Salt

Pepper

Sugar

Red Pepper Flakes

Soy Sauce

Ponzu

Cajun Seasoning

Maple Syrup or Agave

Milk

Mayonnaise (or Vegenaise on sale)

Toasted Sesame Oil

Toasted Sesame Seeds

Dried Thyme

Balsamic Vinegar

Shopping List by Department

(full list here by department)

Produce

1 bag peeled garlic

1 bag yellow onions

1 English cucumber

1 vine-ripened tomatoes

1 avocado

1 bunch organic celery

1 1-lb bag carrots

1 bunch fresh basil

1 red onion

2 bunches bok choy

2 pkg shiitake mushrooms

1 red cabbage

1 bunch green onions

1 bunch parsley

1 bunch rosemary

4 lemons

1 bunch asparagus S

1 pkg baby kale

1 pkg arugula

5 oranges

3 apples

2 Ataulfo or Mexico yellow mangoes S/C

1 box organic strawberries S

1 pkg mint

1 bunch chard

Meat/Protein

2-3 lbs bone-in split chicken breast, thighs or drumsticks (or marinated chicken breasts S)

1 lb wild caught fresh swordfish steaks S

1 pkg Nature’s Ranch teriyaki-flavored meatballs S or extra firm tofu (optional)

Dairy/Eggs

1 cup milk

1 Brown Cow vanilla Greek yogurt

1 block parmesan

1 container white miso

Grains/Nuts/Dried Fruit/Pasta

1 pkg Lundberg organic Thai Hom Ali rice or regular rice

Canned Goods & Non-Perishables

2 pkg dried seaweed (SeaSnacks brand)

1 quart mushroom stock

1 jar tahini sauce

1 jar pomegranate molasses (optional)

Frozen Items

None

BREAKFAST

Make a delicious summer smoothie using fresh peaches, watermelons and raspberries!

LUNCH

Grab an organic French baguette from the bakery and some house-roasted turkey breast

SNACKS

Wild Kratts organic creature crackers S

Wild Kratts juice S

Tortilla chips from Garden of Eatin’ S

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Weekly Meal Plan Recipes

MAINS

MAIN 1: Tahini Chicken with Cucumber Salad

2-3 lbs bone-in split chicken breasts, thighs or drumsticks (or marinated chicken breasts S)

2 cloves garlic, minced

1 yellow onion, chopped

1 Tbsp olive oil

1 lemon, sliced in half and seeds removed

1 bunch parsley

2 Tbsp honey or pomegranate molasses if available

½ cup tahini

1 tsp each salt and pepper

1 bunch rosemary

1 English cucumber

2 vine-ripened tomatoes, sliced in half from top to bottom and quartered

1 pkg arugula

Process:

Preheat oven to 375 F.

Combine garlic, onion, olive oil, whole lemon, parsley, pomegranate molasses (if using), tahini and salt and pepper in a blender. Puree until smooth.

Arrange chicken in a baking dish just large enough to fit all of it in an even layer and pour half of sauce over chicken, turning pieces to coat. Place 3-4 fresh rosemary sprigs on top.

Put in the oven and bake for 30-45 minutes, or until chicken is done and lightly browned.

While chicken is cooking, make salad: using the rest of the tahini sauce, pour over sliced cucumbers, tomatoes and arugula and toss gently to combine. Refrigerate until ready to eat.

MAIN 2: Ponzu-Marinated Swordfish with Garlic Bok Choy

¼ cup ponzu or soy sauce

2 Tbsp rice vinegar

1 Tbsp agave or sugar

2 Tbsp toasted sesame oil, divided

1 Tbsp sesame seeds

½ red onion, thinly sliced

4 cloves garlic, thinly sliced, divided

1 lb wild caught fresh swordfish steaks S

1 pinch red pepper flakes

2 bunches bok choy, rinsed and sliced in half if large

1 pkg dried seaweed, crumbled

Tip: use extra brown rice from the recipe below if desired

Process:

In a large bag or bowl, combine ponzu, rice vinegar, agave, sesame oil, sesame seeds, garlic and red onion and marinate for 20 minutes on the counter.

Preheat oven to high broil.

Remove fish from bag and place fish on an oiled baking sheet. Broil for 10 minutes.

Add bok choy to bag with marinade and turn to coat.

For the last five minutes of broiling, add bok choy and place the rest of marinade in a small pot to heat and reduce.

Remove fish and bok choy from oven once cooked (fish should be flaky and bok choy should be bright green and a little crispy around the edges.

Let rest for a few minutes, then drizzle with reduction and sprinkle with any leftover sesame seeds to serve.

MAIN 3: Detoxifying Teriyaki Mushroom Grain Bowl

2 cups brown rice, cooked (can be made in advance)

1 pkg shiitake mushrooms

⅓ cup agave

⅓ cup balsamic vinegar

2 Tbsp soy sauce

½ red cabbage, shredded

½ red onion, thinly sliced

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

1 avocado, sliced thinly

½ bunch cilantro, chopped

1 Tbsp toasted sesame oil

2 Tbsp toasted sesame seeds

1 pkg Nature’s ranch teriyaki-flavored meatballs or cubed extra firm tofu (optional)

Sriracha hot sauce (optional)

Process:

Begin by cooking rice if you haven’t yet. Combine 1 part rice with 2 parts water, cover and cook until water is absorbed and rice is done, adding water as necessary.

Marinate mushrooms: place shiitakes in a bag with the agave, balsamic and soy. Allow to marinate at least 20 minutes, but these are great if they marinate overnight.

In a single serve bowl, scoop in some rice, add marinated mushrooms, cabbage, onion, green onion, avocado and cilantro and top with a drizzle of sesame oil and a sprinkling of sesame seeds.

Add cooked meatballs or cold tofu if desired.

SIDES

SIDE 1: Lemon Asparagus Salad with Shaved Parmesan Crisps

2 lemons, zested & juiced

1 bunch asparagus, cut into ribbons using a vegetable peeler

2 garlic cloves, minced

1 tsp each salt & pepper

1 Tbsp olive oil

1 block parmesan, shaved

½ pkg baby kale

Process:

Combine lemon juice, zest, asparagus ribbons, garlic and salt and pepper with the olive oil and set aside to marinate a bit. (This can be done the day prior.)

Preheat oven to 350 F.

Gather parmesan shavings into flat piles, about 4 shavings per pile.

Place them on a piece of parchment paper on a baking sheet and bake until melted and browned slightly.

Remove from the oven, let them cool and test one for doneness. It should be crisp and crunchy but not burned. Return to the oven as needed. Store these in a plastic bag for use throughout the week. Make as many as you like!

Serve the asparagus over a bed of baby kale and top with parmesan crisps. Serve immediately.

BONUS SIDE Fresh Fruit Salad with Mint Yogurt Drizzle

5 oranges, peeled and cut into segments

3 apples, cored and sliced

2 Ataulfo or yellow mangoes, peeled, pitted and cubed S/C

1 box organic strawberries, sliced S

½ lemon, juiced

1 Tbsp sugar

1 pkg mint, cut into ribbons C

1 pkg Brown Cow vanilla greek yogurt

2 Tbsp milk

Process:

Combine all fruit with sugar and toss to coat sugar evenly. Set aside in the fridge to chill and macerate. The sugar will draw out the natural juices of the fruit, making a nice sauce to coat the salad.

While fruit is chilling, combine mint, yogurt and milk until you reach your desired “drizzle” consistency. *Omit the yogurt for a vegan dish!

Serve cold with drizzle and a mint leaf for garnish.

SOUP: Miso, Rice & Mushroom Soup

1 yellow onion, thinly sliced

1 pkg mushrooms, thinly sliced

1 Tbsp olive oil or sesame oil

1 quart mushroom or chicken stock

1 pkg Lundberg organic Thai Hom Ali rice or any rice of your choosing

1 bunch chard, sliced into chiffonade

3 Tbsp miso paste

Soy sauce to taste

Process:

Saute onion and mushrooms in oil until wilted, about 10 minutes.

Add stock and rice and cook until rice is al dente.

Add chard ribbons and allow them to steep for 5 minutes.

Remove from heat and add miso just before serving, making sure to mix well enough to break up any clumps. Taste before serving and add soy sauce if needed.

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____________________________________________

Mini Meal Plan

Whole Foods Market

August 2nd – 8th

This list is based on Sale & Coupon items for the week of August 2nd – 8th, 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.

Here is what your Meal Plan entails: 3 Main Dishes come with a vegetable/grain & the 1 Large Side can be dispersed accordingly throughout the week to go along with. We also suggest 1 Soup for use 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: Massaman Curry

2 tbsp coconut oil C

3 cloves garlic, chopped

1 onion, chopped

2 teaspoons each salt, cumin, turmeric, ginger (may want to adjust seasoning to taste before serving)

3 medium-sized white potatoes, peeled and cubed

1 medium-sized sweet potato, peeled and cubed

1 bunch small carrots, greens removed but tops intact

4 cups chicken/vegetable stock

¼ cup unsweetened crunchy peanut butter

1-2 cans coconut milk

½ cup lime juice (about 4-6 limes)

¼ cup fish sauce

2 Tbsp sugar or agave

1 cup roasted, unsalted peanuts for garnish

One of my comfort food go-to’s! Massaman curry is so fresh and vibrant tasting and makes great leftovers. Plus it is a fantastic vegetarian dish and can be made vegan by omitting chicken stock and fish sauce.

Main 2: Cilantro Tofu Fries with Green Rice and Black Beans

1 bunch cilantro, washed

2 cups vegetable oil

2 cups rice, cooked

1 block extra-firm tofu, sliced into large matchsticks, resembling fries

1-2 Tbsp olive oil

1 can black beans, rinsed S

Making cilantro oil is a great secret weapon to have in the kitchen. It livens up any meal and stays preserved for a long time. Drizzling it over the tofu and rice gives it such an eye-catching appearance!

Main 3: Sausage with Garlicky Greens

1-2 lbs Whole Foods house-made garlic sausage

6 cloves garlic

2 bunches kale (or other green of your choice)

1 quart chicken stock

¼ cup nutritional yeast (optional)

1-2 tsp salt and pepper, or to taste

Sausage and greens is such a healthy way to go when you want a quick dinner that is also satisfying and gives you a big chunk of your daily dose of leafy greens!

Side 1: Baked Rosemary White Beans

1 bunch rosemary, leaves stripped and chopped (about 4-6 sprigs)

1 yellow onion, chopped

4 cloves garlic, minced

1 Tbsp olive oil

4 cans Westbrook Natural organic canned white beans S

2-4 cups chicken stock

1 tsp salt and pepper, to taste

One of my favorite things to make because it’s so easy, plus bonus: throw some chopped celery and carrots in there, add more stock and you have a soup!

BONUS Side 2: Corn & Pepper Salad

2 bags frozen corn

2 bell peppers, chopped

1 yellow onion, chopped

2 tsp olive oil

2 limes, zested and juiced

1 tsp salt and pepper, to taste

This one takes ten minutes and gets better in the fridge as the flavors merry during the week. Use any leftovers as an ingredients for veggie burgers!

Soup: Split Pea

1 yellow onion, chopped

2 cloves garlic, mince

2 stalks celery, chopped

2 carrots, chopped

1 ham hock (in the freezer section next to burgers/chicken tenders/fowl)

1 cup ham (buy the Wellshire Farms mini boneless ham), diced

1 bag split peas, rinsed and picked through

1-2 quarts stock

2 tsp salt and pepper

Our family’s absolute favorite winter soup! Make it vegan by excluding the ham.

These are your Breakfast, Lunch and Snacking items to be purchased at your discretion. They are not listed in your Shopping List by Department below.

Breakfast:

Wallaby organic Australian-style lowfat yogurt S

Vega protein smoothies S

Wellshire classic & peppered turkey bacon S

KIND healthy grains & breakfast bars S

Organic watermelon S

Lunch:

Applegate family-sized sliced meats S

Annie’s organic mac & cheese S

Snacks:

California organic blackberries S

Washington red cherries S

Ready to Eat Snack Break Boxes S

Organic Valley organic kids’ milks S

______________________________________________________

Pantry Staples

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

Olive Oil C

Soy Sauce

Agave or Brown Sugar

Salt

Pepper

Unsalted Butter

Coconut Oil C

Cumin

Turmeric

Ginger

Crunchy Peanut Butter C

Fish Sauce

Vegetable Oil

Nutritional Yeast

Red Pepper Flakes

Shopping List by Department

(full list here by department)

Produce

2 bell peppers, color is your choice S

2 bunches carrots with tops still on

8 limes

1 bag yellow onions

3 medium-sized yukon gold potatoes

1 sweet potato (large)

1 bag peeled garlic

1 bunch cilantro

1 bunch rosemary

2 bunches kale

1 bunch celery

Meat/Protein

1 block extra firm tofu

1-2 lbs Whole Foods house-made garlic sausage

1 ham hock (optional)

1 small ham steak (Wellshire Farms)

Dairy/Eggs

None this week unless you’d like some breakfast goodies

Grains/Nuts/Dried Fruit/Pasta

1 cup peanuts, roasted and unsalted

2 cups jasmine rice

1 bag split peas

Canned Goods & Non-Perishables

5 quarts stock (either chicken or vegetarian can be used)

1-2 canc coconut milk

1 can black beans S

4 cans white beans S

Frozen Items

2 bags frozen corn

________________________________________________________________________

Weekly Meal Plan Recipes

Main 1: Massaman Curry

2 tbsp coconut oil C

3 cloves garlic, chopped

1 onion, chopped

2 teaspoons each salt, cumin, turmeric, ginger (may want to adjust seasoning to taste before serving)

3 medium-sized white potatoes, peeled and cubed

1 medium-sized sweet potato, peeled and cubed

1 bunch small carrots, greens removed but tops intact

4 cups chicken/vegetable stock

¼ cup unsweetened crunchy peanut butter

1-2 cans coconut milk

½ cup lime juice (about 4-6 limes)

¼ cup fish sauce

2 Tbsp sugar or agave

1 cup roasted, unsalted peanuts for garnish

Process:

Heat coconut oil until melted in big dutch oven or stock pot. Add garlic, onions and spices and cook for 5 minutes, stirring often to prevent spice mixture from scorching.
Add potatoes, stock & peanut butter. Stir to combine all ingredients. (You may need to add water if potatoes are not covered.) Place carrots gently on top (I like this method because the carrots get nicely steamed without overcooking and falling apart) and put a lid on.
Cook at a low boil for 30 minutes or until potatoes are tender but not breaking apart.
Once potatoes are tender, remove from the heat, add coconut milk, lime juice, fish sauce, agave and mix to combine. Taste, adjust seasonings as necessary and serve alone or over rice.

Main 2: Cilantro Tofu Fries with Green Rice and Black Beans

1 bunch cilantro, washed

2 cups vegetable oil

2 cups rice, cooked

1 block extra-firm tofu, sliced into large matchsticks, resembling fries

1-2 Tbsp olive oil

2 tsp salt and pepper

1 can black beans, rinsed S

Process:

Make cilantro oil: in a blender, combine the cilantro and oil. Place in a jar for use throughout the coming weeks.

Cook rice with 4 cups liquid, a pinch of salt and a dash of oil. Keep warm until ready to use.

While rice is cooking, Preheat oven to 425 F and slice tofu to resemble large matchsticks.

Toss tofu in olive oil, salt and pepper and roast in the oven until crisp, about 15 minutes.

Remove, toss rice with black beans and 2 Tbsp cilantro oil.

Serve tofu on top of rice with a bit more cilantro oil drizzled on top and remember to reserve the rest of the cilantro oil in the fridge for later in the month.

Main 3: Sausage with Garlicky Greens

1-2 lbs Whole Foods house-made garlic sausage

6 cloves garlic

2 bunches kale (or other green of your choice), shredded

1 quart chicken stock

¼ cup nutritional yeast (optional)

1-2 tsp salt and pepper, or to taste

Process:

Brown sausage in a large skillet and move to the outsides of the pan edges.

Add oil and garlic and brown slightly, five minutes.

Add kale, chicken stock nutritional yeast and salt and pepper.

Cover and cook until kale is bright green and only slightly wilted.

Side 1: Baked Rosemary White Beans

1 bunch rosemary, leaves stripped and chopped (about 4-6 sprigs)

1 yellow onion, chopped

4 cloves garlic, minced

1 Tbsp olive oil

4 cans Westbrook Natural organic canned white beans S

2-4 cups chicken stock

1 tsp salt and pepper, to taste

Process:

Saute rosemary, onion, garlic and olive oil together until softened, five minutes.

Add beans, stock and salt and pepper and cook gently until thickened and heated through, adding more stock as needed.

BONUS Side 2: Corn & Pepper Salad

2 bags frozen corn

2 bell peppers, chopped

1 yellow onion, chopped

2 tsp olive oil

2 limes, zested and juiced

1 tsp salt and pepper, to taste

Process:

Combine everything in a pot and heat through.

Soup: Split Pea

1 yellow onion, chopped

2 cloves garlic, minced

2 stalks celery, chopped

2 carrots, chopped

1 Tbsp olive oil

1 ham hock (in the freezer section next to burgers/chicken tenders/fowl)

1 cup ham (buy the Wellshire Farms mini boneless ham), diced

1 bag split peas, rinsed and picked through

1-2 quarts stock

2 tsp salt and pepper

Process:

In a large soup pot, heat oil and add onion, garlic, celery and carrots.

After five minutes, add ham hock, chopped ham and mix.

Add split peas and stock, plus salt and pepper.

Cook for thirty minutes, taste and adjust seasonings if necessary.

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___________________________________________________________________

Mini Meal Plan

Whole Foods Market

July 26th – August 1st

This list is based on Sale & Coupon items for the week of July 26th – August 1st, 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.

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!

MAINS

MAIN 1 Chimichurri Chicken with Yellow Rice

1-2 lbs Bell & Evans USA air-chilled boneless skinless chicken breasts S

2 tsp salt and pepper, divided

2 tsp garlic powder

2 tsp olive oil, divided

1 yellow onion, chopped

2 cups white rice

Pinch salt

Pinch saffron (or 1 tsp turmeric)

1 can fire roasted tomatoes

1 bunch cilantro, rinsed

2 lemons, zested and juiced

1 pinch red pepper flakes

2 garlic cloves, left whole

The spices that coat the chicken in this dish help to keep it moist. It will not disappoint! Plus, even better: use leftover chicken for later in the week!

MAIN 2 Blackened Swordfish Steaks with Pineapple Mango Salsa over Massaged Kale

1 lb Wild Caught, Canada fresh swordfish steaks S

2 tsp each of cumin, chili powder, dried oregano, dried basil, garlic powder, onion powder

1 tsp salt

1/4 tsp cayenne

2 tsp olive oil

1 bunch kale, ribs removed and roughly chopped

1/4 cup apple cider vinegar

2 Tbsp soy sauce or amino acids

1 Tbsp honey

1 Tbsp olive oil

1 pinch red pepper flakes

1 can cubed pineapple

2 mangos, cubed S

1/2 bunch cilantro

1/2 red onion, diced

1 lime, zested and juiced

New Orleans meets Baja. This swordfish is packed with flavor and gets a nice crunch to the outside thanks to the awesome spice rub. This is also a great follow up from the Skirt Steak recipe because you can take leftover mango salad and turn it into salsa for this recipe! Let’s use leftovers wisely, people.

MAIN 3 Shrimp over Strawberry Spinach Salad

1 lb Wild Caught USA jumbo shell-on shrimp S

1 Tbsp each cumin, chili powder, paprika, garlic powder

1 tsp salt

1 pkg baby spinach

1 pkg Mexico organic strawberries S

2 Tbsp balsamic vinegar

1 Tbsp olive oil

1 tsp soy sauce

1/2 red onion, chopped

1 cup almonds, toasted

With this recipe all the work is practically done for you! Save this dish for a busy night and buy the pre-seasoned shrimp. Enjoy it cold, or reheat the shrimp if desired. The strawberry and balsamic pairing add a nice tart surprise to this healthy salad!

SIDES

SIDE 1 Black Bean & Grilled Corn Salad

1 cup dried black beans, cooked

4-6 ears corn, grilled or roasted S

1/2 red onion, chopped

1/2 bunch cilantro, rinsed

1 cup queso fresco

1 tsp each salt and pepper

2 limes, zested and juiced

This is refreshing and makes a lot, so use the leftovers to throw on top of a grain bowl or soup for lunch this week.

BONUS SIDE Smoky Roasted Tomatoes Stuffed with Spiced Rice

2 lbs tomatoes on the vine, sliced in half S

6 garlic cloves, left whole

2 Tbsp olive oil

2 tsp salt and pepper, divided

1 cup rice

1 Tbsp each cumin, chili powder, paprika, garlic powder

1 tsp liquid smoked *optional

1 tsp smoked sea salt

1/2 cup queso fresco

This recipe was a huge hit at a recent dinner party I attended! It is so simple and quick to make yet it works so well. You’ll be saving this recipe for your next dinner party or potluck.

SOUP

Cuban Black Bean

2 cups dried black beans, cooked

2 yellow onions, chopped

4 cloves garlic, chopped

1 Tbsp each cumin, chili powder, paprika, garlic powder

2 tsp salt and pepper, to taste

1 quart vegetable stock

1 chipotle in adobo sauce

Sour cream or tofutti sour cream to garnish

Shredded cheese or daiya cheese to garnish

1 avocado, pitted, peeled and sliced

Who doesn’t love the comfort of a rich and healthy black bean soup? Add fire roasted tomatoes to jazz it up, or leave as is. Puree later in the week for a fantastic black bean dip to go along with those tortilla chips that are on sale!

BREAKFAST

Organic Valley eggs C

Earth’s Best frozen breakfast C

Fage Greek yogurt S

Fresh fruit (blueberries, cherries, peaches)

Oats

Make a yummy smoothie with fruit, yogurt and oats and don’t forget to add your greens! A nice egg sandwich on a busy morning with the Tuscan bread is a great option, too.

LUNCH

Earth’s Best frozen entrée C

Brat Hans chicken sausage C

Wellshire USA chicken Dino bites S

Severino heat & eat pasta bowls S

Divina Marinated artichoke quarters with piquillo peppers s

Gardein sliders a pocket meals S

Go with something prepared already this week or throw together a nice salad topped with chicken sausage and artichoke quarters!

SNACK

Organic Prairie organic beef mighty bars C

Terra chips C

Dutch Cheese Makers hatch chiles gouda S

From Our Bakery organic Tuscan bread S

Honest bottled tea S

Late July clasico tortilla chips S

A simple snack of bread and good cheese is all you need! Or grab a meaty protein bar for the pool or work.

_______________________________________________________________

Pantry Staples

Salt

Pepper

Garlic Powder

Olive Oil

Saffron or Turmeric

Red Pepper Flakes

Honey

Soy Sauce

Cumin

Chili Powder

Dried Oregano

Dried Basil

Onion Powder

Cayenne

Apple Cider Vinegar

Paprika (smoked or regular)

Balsamic Vinegar

Almonds

Sugar

Liquid Smoke *optional

Smoked Sea Salt

Shopping List by Department

Produce

1 bag yellow onions

3 bunches cilantro

2 lemons

3 limes

1 bag whole peeled garlic

2 mangos

1 red onion

1 pkg spinach

1 bunch kale

4-6 ears fresh corn

2 lbs tomatoes on the vine S

Meat & Protein

1-2 lbs Bell & Evans USA boneless skinless chicken breasts S

1 lb Wild Caught, Canada fresh swordfish fillets S

1 lb shell-on shrimp S

Dairy & Eggs

1 block queso fresco

1 pkg sour cream or tofutti sour cream

1 pkg shredded cheese or daiya non-dairy shredded cheese

Grains/Dried Fruit/Nuts

1 pkg white rice

1 bag dried black beans

Canned Goods & Non Perishables

1 can fire roasted tomatoes

1 can cubed pineapple

1 can chipotles in adobo sauce

1 quart vegetable stock (or make our own)

1 avocado

Frozen Items

None this week

_______________________________________________________________

Recipes

MAINS

MAIN 1 Chimichurri Chicken with Yellow Rice

1-2 lbs Bell & Evans USA boneless skinless chicken breasts

2 tsp salt and pepper, divided

2 tsp garlic powder, cumin

2 tsp olive oil, divided

1 yellow onion, chopped

2 cups white rice

Pinch salt

Pinch saffron (or 1 tsp turmeric)

1 can fire roasted tomatoes

1 bunch cilantro, rinsed

2 lemons, zested and juiced

1 pinch red pepper flakes

2 garlic cloves, left whole

Process:

Preheat oven to 375 F.

In an oiled baking dish, coat chicken evenly with half of salt, pepper, garlic powder and cumin. Drizzle with half of the oil and place in the oven to bake for 30 minutes, or until chicken is done. Once done, remove from the oven and let rest for 10 minutes before slicing.

While chicken is cooking, make rice: saute yellow onion in the rest of the oil and add remaining salt, pepper, garlic powder and cumin. Cook for 5 minutes.

Add rice, saffron (or turmeric), tomatoes and water and cook until rice is done and water is absorbed. Fluff with a fork to release steam and add cilantro, lemon zest and juice, red pepper flakes and garlic.

Serve chicken over rice and enjoy!

MAIN 2 Blackened Swordfish with Pineapple Mango Salsa over Massaged Kale

1 lb fresh swordfish fillets S

2 tsp each of cumin, chili powder, dried oregano, dried basil, garlic powder, onion powder

1 tsp salt

1/4 tsp cayenne

2 tsp olive oil

1 bunch kale, ribs removed and roughly chopped

1/4 cup apple cider vinegar

2 Tbsp soy sauce or amino acids

1 Tbsp honey

1 Tbsp olive oil

1 pinch red pepper flakes

1 can cubed pineapple

2 mangos, cubed S

1/2 bunch cilantro

1/2 red onion, diced

1 lime, zested and juiced

Process:

Coat fillets in spices and sear on each side in a skillet with olive oil until blackened and crusty, about 5 minutes each side.

While fish is cooking, combine pineapple, cubed mangos, cilantro, red onion and lime zest and juice.

Serve blackened swordfish fillets with pineapple-mango salsa on top.

MAIN 3 Shrimp over Strawberry Spinach Salad

1 lb shell-shocked shrimp, peeled

Flavor plain shrimp with the following: 1 Tbsp each cumin, chili powder, paprika, garlic powder

1 tsp salt

1 pkg baby spinach

1 pkg Mexico organic strawberries S, hulled and sliced in half

2 Tbsp balsamic vinegar

1 Tbsp olive oil

1 tsp soy sauce

1/2 red onion, chopped

1 cup almonds, toasted

Process:

Arrange baby spinach on a large platter. Top with strawberries, balsamic, olive oil, soy sauce, red onion and almonds.

Add shrimp and toss to combine just before serving.

SIDES

SIDE 1 Black Bean & Grilled Corn Salad

1 cup dried black beans, cooked

4-6 ears corn, grilled or roasted

1/2 red onion, chopped

1/2 bunch cilantro, rinsed

1 cup queso blanco

1 tsp each salt and pepper

2 limes, zested and juiced

Process:

Cook black beans (or used canned if needed). To cook, simply preheat oven to 250 F and place the entire bag of beans in a large pot of water fitted with an ovenproof lid. Rinse beans, then cover with water to 2 inches above beans. Do not add salt!. Cover and bring to a boil. Boil for 15 minutes.

Check water level and add more to cover beans by 2 inches.

Place in oven and set a timer for 90 minutes. Beans will be done anywhere between 60 and 90 minutes, so feel free to check on them.

While beans are cooking, “grill” corn by placing it under a broiler until blackened slightly on all sides.

Cut corn from stalk, toss with cooked black beans and add onion, cilantro, queso blanco, salt, pepper and lime zest and juice. Serve and save leftovers for busy days!

BONUS SIDE Smoky Roasted Tomatoes Stuffed with Spiced Rice

2 lbs tomatoes on the vine, sliced in half

6 garlic cloves, left whole

2 Tbsp olive oil

2 tsp salt and pepper, divided

1 cup rice

2 Tbsp each cumin, chili powder, paprika, garlic powder, divided

1 tsp liquid smoked *optional

1 tsp smoked sea salt

1/2 cup queso blanco

Process:

Preheat oven to 375 F.

On a foil-lined baking sheet, sprinkle tomatoes with cumin, chili powder, garlic powder and half the salt and pepper. Add garlic cloves and drizzle everything with olive oil. Sprinkle with liquid smoke and sea salt and place them in the oven.

Roast for 20-30 minutes or until they are browned on top, ready to burst and softened only slightly.

While tomatoes are roasting either use leftover yellow rice or make the rice in this recipe: cook rice with 2 cup water, adding cumin, chili powder, garlic powder and 1 tsp salt. Spoon cooked rice in mounds on top of roasted tomatoes and sprinkle on the queso!

SOUP

Cuban Black Bean

2 cups dried black beans, cooked

2 yellow onions, chopped

4 cloves garlic, chopped

1 Tbsp each cumin, chili powder, paprika, garlic powder

2 tsp salt and pepper, to taste

1 quart vegetable stock

1 chipotle in adobo sauce

Sour cream or tofutti sour cream to garnish

Shredded cheese or daiya cheese to garnish

1 avocado, pitted, peeled and sliced

Process:

Follow the process above for cooking black beans or use your leftovers.

In a large soup pot, saute in oil onions, garlic, cumin, chili powder, paprika and garlic powder with salt and pepper for 5 minutes.

Add vegetable stock, chipotle and bring to a boil.. Reduce to a simmer and add more water when necessary.

Use a potato masher to mash up some of the beans in the pot to increase thickness of the soup, taste seasonings and adjust if needed.

Serve hot and garnish with sour cream of tofutti, shredded cheese and sliced avocado.

_________________________________________________________________

Mini Meal Plan

Whole Foods Market

July 19th – 25th

This list is based on Sale & Coupon items for the week of July 19th – July 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.

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!

MAINS

MAIN 1 Hoisin Chicken Lettuce Wraps

1-2 pkg Made Right Here chicken sausage S or 1 lb Bell & Evans, USA ground chicken breast S

2 Tbsp fresh ginger

3 cloves garlic

1 tsp soy sauce

1 cup hoisin sauce

1 can water chestnuts

1 head bibb lettuce

1 bunch green onions

½ bunch cilantro

1 English cucumber

½ jalapeño

I love hoisin chicken lettuce wraps for any time of year, but the are so light that they seem most fitting to enjoy during the summer months! The ground chicken absorbs so much flavor and the flavors of fresh ginger, garlic, hoisin and green onions are bold and fantastic together.

MAIN 2 Moroccan-Stuffed Tomatoes

2 lbs California organic heirloom tomatoes S

1 red bell pepper

1 cup couscous, dried

2 cups vegetable broth

½ cup golden raisins (sultanas)

2 tsp harissa seasoning (if you can’t find this, chili powder will work)

1 tsp smoked paprika

½ bunch parsley

1 yellow onion

2 cloves garlic

Stuffing fresh, ripe tomatoes with flavored couscous is just plain delicious. We love this vegan & vegetarian dish for its bold flavor and simplicity.

MAIN 3 Squash Bake

2 yellow onions

4 cloves garlic

3 zucchini

3 yellow summer squash

1 tsp salt and pepper

1 pinch red pepper flakes

1 pinch nutmeg

1 cup parmesan cheese, grated

1 cup swiss cheese, shredded

1 cup whole milk

Sometimes it’s hard to figure out what to do with so much squash this time of year! We like to keep it simple with a bake flavored by simple cheeses and garlic. This comes together quickly with very little hands-on time.

SIDES

SIDE 1 Crispy Roasted Cauliflower with Sweet & Sour Dipping Sauce

2 heads cauliflower

¼ cup olive oil

1 Tbsp garlic powder

1 tsp salt and pepper

½ tsp red pepper flakes

1 cup honey

¼ cup apple cider vinegar

2 tsp soy sauce

2 tsp mirin

1 tsp toasted sesame oil

These little cauliflower nuggets are so trendy right now but why wait until you can make it to the next restaurant? We leave the flour and deep-frying part out so you get to just enjoy their clean flavor with the homemade sweet & sour (and a little spicy) dipping sauce!

BONUS SIDE Mixed Citrus Salad with Honey Orange Vinaigrette

5 oranges

2 grapefruits

1 pkg arugula

¼ cup honey

2 Tbsp white vinegar

2 tsp soy sauce

1 cup almonds, toasted

Light & bright! That’s the name of the game with this salad. It will curb your appetite and delight your palate. Who doesn’t love the sweet tang of citrus balanced with honey, vinegar and soy–and don’t forget the crunch of the toasted almonds!

SOUP: Italian Wedding

½ lb USA 90% lean ground beef S

2 tsp garlic powder, salt, pepper

1 pinch red pepper flakes

½ bunch parsley

½ red onion

6 cloves garlic

3 stalks celery

2 carrots

1 green bell pepper

1-2 quarts vegetable or chicken broth

2 cups mini-shaped pasta, like stars

1 bunch collards

½ pkg fresh basil

This soup is always so simple and so good. Our favorite addition is the mini Italian meatballs! The collards get super buttery as they cook and almost melt in your mouth and the best part is that this soup is light enough for a hot day.

Breakfast

California organic blackberries S/C

Amazing Grass green superfood drink packets S

From Our Bakery challah bread

Organic Valley flavored half & half C

Organic Valley organic grassmilk yogurts

Lunch

Applegate organic hot dogs S

Gusto charcuterie S

Koch maple honey turkey breast S

Dutch Cheese Makers spring koe gouda S

Blue Diamond almond nut thins

Rudi’s organic hamburger and hotdog buns C

MaraNatha peanut butter C

Organic Valley organic shredded or bar of cheese C

Snacks

Washington red cherries S (conventional and organic)

Bearitos baked corn puffs S

Kind bars S

KeVita organic probiotic drinks S

Vermont Smoke & Cure jerky sticks S

Bare fruit chips C

________________________________________________________________________

Pantry Staples

Hoisin Sauce

Mayo

Salt

Pepper

Red Pepper Flakes

Harissa (or Chili Powder)

Smoked Paprika

Couscous

Golden Raisins (Sultanas)

Nutmeg

Whole Milk

Olive Oil

Garlic Powder

Honey

Apple Cider Vinegar

Soy Sauce

Mirin

Toasted Sesame Oil

White Vinegar

Almonds

Mini-Shaped Pasta (like stars)

Shopping List by Department

Produce

1 hand fresh ginger

1 red onion

1 bag whole peeled garlic

1 head bibb lettuce

1 bunch green onions

1 bunch cilantro

1 English cucumber

1 jalapeño

1 bag limes

1 lb peaches S

1 red bell pepper

2 lbs California organic heirloom tomatoes S

1 bunch parsley

1 bag yellow onions

3 zucchini

3 yellow summer squash

2 heads cauliflower

5 oranges

2 grapefruits

1 pkg arugula

1 green bell pepper

1 bunch celery

1 1-lb bag carrots

1 bunch collards

1 pkg basil

Meat/Protein

1-2 pkg Made Right Here chicken sausages S or 1 lb Bell & Evans ground chicken breasts S

½ lb USA 90% lean ground beef S

Dairy/Eggs

1 cup shredded swiss cheese *for this: buy a hunk of swiss to save money and both slice/grate it!

1 ½ cups parmesan, grated

1 quart whole milk (need 1 cup)

Grains/Nuts/Dried Fruit

1 cup couscous

½ cup golden raisins (sultanas)

1 cup almonds

1 pkg mini-shaped pasta

Canned Goods & Non-Perishables

1 bottle hoisin sauce

1 can water chestnuts

2-3 quarts vegetable broth

Frozen Items

none

________________________________________________________________________

Recipes

MAIN 1 Hoisin Chicken Lettuce Wraps

1-2 pkg Made Right Here chicken sausage S, sliced thinly or 1 lb Bell & Evans, USA ground chicken breast S

2 Tbsp fresh ginger, minced or grated

3 cloves garlic, minced or grated

2 tsp toasted sesame oil

1 tsp soy sauce

1 cup hoisin sauce

1 can water chestnuts, drained and chopped

1 head bibb lettuce, leaves carefully torn off of core

1 bunch green onions, sliced into 1-inch pieces diagonally (on the bias)

½ bunch cilantro, rinsed and chopped

1 English cucumber, sliced thinly

½ jalapeño, sliced thinly

Process:

Simply brown together chicken in a hot skillet with sesame oil for a few minutes then add ginger and garlic. Cook an additional 5 minutes.

Toss hot mixture with soy sauce, hoisin, water chestnuts and set aside to cool slightly while you prepare the lettuce wraps:

On individual plates, place lettuce leaves and fill with chicken mixture. Top with green onions, cilantro, cucumber and jalapeño and serve hot, using the lettuce to wrap up the filling and eat (like a taco).

MAIN 2 Moroccan-Stuffed Tomatoes

1 cup couscous, dried

2 cups vegetable broth

2 lbs California organic heirloom tomatoes S, sliced around their equator

1 red bell pepper, diced

1 onion, diced

½ cup golden raisins (sultanas)

2 tsp harissa seasoning (if you can’t find this, chili powder will work)

1 tsp smoked paprika

1 bunch parsley, rinsed and chopped finely, divided

2 cloves garlic, minced

Process:

Preheat oven to 375 F.

Begin by cooking couscous: in a saucepan bring the vegetable stock to a boil (taste before it’s too hot and add a pinch of salt if not salted well already) and add couscous. Stir and cook for 1 minute. Remove from heat and cover. Set aside for 10 minutes, then fluff with a knife.

While couscous is cooking, prep the rest of the ingredients: slice tomatoes and scoop out seeds and juice, leaving small bowls. In a large bowl combine tomato pulp with red bell pepper, onion, golden raisins, harissa (or chili powder), smoked paprika, half the parsley and garlic.

Add the couscous and re-stuff the tomatoes. Save any extra for an oiled baking dish and bake separately.

Bake everything in the oven for 20 minutes or until filling is hot but before tomatoes break down. Place under the broiler for the last few minutes if needed to get some extra color and serve with a sprinkling of parsley.

MAIN 3 Squash Bake

2 yellow onions

4 cloves garlic

3 zucchini

3 yellow summer squash

1 tsp salt and pepper

1 pinch red pepper flakes

1 pinch nutmeg

1 cup parmesan cheese, grated

1 cup swiss cheese, shredded

1 cup whole milk

Process:

Preheat oven to 375 F.

Toss together in a large bowl the onions, garlic, zucchini, summer squash, salt, pepper, red pepper flakes, nutmeg and both cheeses.

Oil a deep baking dish and add mixture. Pour in milk and bake for 30-45 minutes or until squash is bright in color and milk is boiling and slightly absorbed by the squash.

Eat immediately and spoon extra sauce on top.

SIDES

SIDE 1 Crispy Roasted Cauliflower with Sweet & Sour Dipping Sauce

2 heads cauliflower, cut into florets

¼ cup olive oil

1 Tbsp garlic powder

1 tsp salt and pepper

½ tsp red pepper flakes

1 cup honey

¼ cup apple cider vinegar

2 tsp soy sauce

2 tsp mirin

1 tsp toasted sesame oil

½ tsp red pepper flakes

Process:

Preheat oven to 375 F.

On a baking sheet lined with foil, spread out cauliflower florets evenly, pour oil over and toss until well-coated.

Sprinkle with garlic powder, salt, pepper and red pepper flakes and place in the oven to roast until crispy and cooked, about 20-30 minutes.

While cauliflower is cooking, make sauce: in a saucepan cook honey, vinegar, soy sauce, mirin, toasted sesame oil and red pepper flakes. Reduce mixture by half and remove to let cool. Check its thickness–does it seem syrupy? If not, replace it on the stove until it cooks down a little more.

To serve, drizzle sauce over cauliflower while it is very hot.

BONUS SIDE Mixed Citrus Salad with Honey Orange Vinaigrette

5 oranges, 3 peeled and sliced into rounds, 2 zested and juiced

2 grapefruit, peeled and sliced into rounds

1 pkg arugula

¼ cup honey

2 Tbsp white vinegar

2 tsp soy sauce

1 cup almonds, toasted

Process:

To make dressing: whisk together honey, vinegar, and soy sauce.

Place sliced oranges and grapefruit on top of arugula. Drizzle dressing over top (only use what you need), and toss gently before serving.

Serve with toasted almonds.

SOUP: Italian Wedding

½ lb USA 90% lean ground beef S

2 tsp garlic powder, salt, pepper

1 pinch red pepper flakes

½ bunch parsley

½ red onion

6 cloves garlic

1 tsp olive oil

3 stalks celery

2 carrots

1 green bell pepper

1-2 quarts vegetable or chicken broth

2 cups mini-shaped pasta, like stars

1 bunch collards

½ pkg fresh basil

½ cup parmesan, grated

Process:

Combine beef with garlic powder, salt, pepper and red pepper flakes. Form into small meatballs (the size of marbles) and set in the fridge while you make the soup.

Cook red onion and garlic with olive oil in a large stock pot for 5 minutes. Add celery, carrots, green bell pepper and cook 5 minutes more.

Add broth, beginning with 1 quart and then adding more broth as needed. Bring to a boil, add meatballs and collards and reduce to a simmer, stirring often to prevent meatballs from sticking together. Note: don’t stir so vigorously that you break up your meatballs!

Add more stock as needed and pasta. Cook for 10 minutes or more, until pasta is cooked.

Serve soup with basil and parmesan to garnish.

______________________________

Mini Meal Plan

Whole Foods Market

July 12th – 18th

This list is based on Sale & Coupon items for the week of July 12th – 18th, 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.

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!

Mains

MAIN 1 Za’atar Rubbed Salmon with Squash Couscous

1 lb Responsibly Farmed Norway/Scotland fresh Atlantic salmon fillets S

1 pkg za’atar seasoning (2 Tbsp worth)

1 pkg pearled couscous (multicolored)

1 yellow squash

1 zucchini

1 shallot

1 tsp each salt and pepper, to taste

Za’atar spices just go really well with salmon and couscous–at least we think so! What a fantastic dish to start off your week on the right foot.

MAIN 3 Chile-Lime Fajitas with Ancho Sauce

1-2 lb USA beef skirt steaks S

1 Tbsp ancho chile powder

1 tsp salt

4 limes

1 tsp vegetable oil

½ red onion

2 avocados

1 bag corn or flour tortillas

1 pkg dried ancho chiles (you will use 4 whole chiles)

2 cups water

1 small can fire-roasted tomatoes

2 cloves garlic

1 pkg Organic Valley organic shredded jack or bar of jack cheese C

Everyone loves fajitas and these are perfect for a tight budget. Skirt steaks are on sale this week and also benefit from a quick sauté so make these in a pinch and enjoy leftovers on salads all week!

MAIN 3 Green Chile Chilaquiles with Crumbled Lime-Cilantro Tofu

1 block extra-firm tofu

2 limes

1 bunch cilantro

1 Tbsp garlic powder

2 jars Frontera green salsa S

2 pkg Frontera heirloom tortilla chips S

1 pkg queso fresco *optional

This is a fantastic meal that is easy, fun and great for kids! Plus, when the tofu is mixed in with the other ingredients you’ll hardly know it’s there at all. We’d call that a win!

Sides

SIDE 1 Cherry-Beet Salad with Chèvre

1 lb Washington Rainier cherries S

1 bunch beets

2 cups walnuts

1 log Caromont Farm Chèvre *optional

2 Tbsp balsamic vinegar

1 Tbsp olive oil

1 Tbsp honey

We made this one a year ago at our first Whole Foods demo and it was not only delicious but nice because of its surprising flavors. Who knew that beets and cherries went so well together?

BONUS SIDE Iceberg Wedge Salad with Bacon Blue Cheese Dressing & Spiced Walnuts

1 head iceberg lettuce

1 pkg bacon

1 pkg blue cheese crumbles

1 pint buttermilk

1 packet powdered ranch flavoring mix

1 cup walnut

½ cup honey

2 Tbsp vegetable oil

1 tsp nutmeg

1 tsp ancho chile powder

Bring your favorite wedge salad concept home! This one will teach you how to make a blue cheese dressing (with bacon!!!) and also will offer great tips on how to make spiced nuts.

SOUP: Provençale Fish Stew

2 yellow onions

4 cloves garlic

1 sprig fresh thyme

1 sprig fresh rosemary

1 pinch saffron *optional

1 small can fire-roasted tomatoes

1 quart fish stock

3 Yukon gold potatoes

½-1 lb Wild Caught USA turbot fillets S

½ pkg basil leaves

1 pinch red pepper flakes

It’s bouillabaisse time and what better way to celebrate than with a provençale fish stew? This is a great way to spend less on fish–incorporate it into a soup with lots of other flavors and vegetables and you can buy half as much and stretch it far!

Breakfast

Overnight Oats (oatmeal, dried fruit, nuts, flax seeds, chia seeds)

Smoothies (frozen or fresh fruit, plain whole milk yogurt, spinach, coconut water)

Eggs & Bacon

Lunch

BLT’s, Ham Sandwiches

Soup

Salad

Snacks

Fruit

Cheese & Crackers

Tortilla Chips & Dip

Carrots, Celery & Hummus

______________________________________________________________________

Pantry Staples

Cooking Spray (Spectrum Naturals Cooking Spray C)

Za’atar Seasoning

Pearled Couscous

Salt

Pepper

Apple Cider Vinegar

Ancho Chile Powder

Dried Ancho Chiles

Vegetable Oil

Olive Oil

Cannellini Beans (2 cans)

Chicken or Vegetable Stock (1-2 quarts)

Fish Stock (1 quart)

Garlic Powder

Balsamic Vinegar

Packet Powdered Ranch Flavoring Mix

Saffron

Nutmeg

Red Pepper Flakes

Shopping List by Department

Produce

1 yellow squash

1 zucchini

1 shallot

1-2 lb California organic yellow peaches S

1 red onion

2 avocados

1 bag whole peeled garlic

1 pkg fresh thyme

1 pkg fresh rosemary

2 limes

1 bunch cilantro

1 large pkg fresh basil

1 lb bag Washington Rainier cherries S

1 bunch beets

1 head iceberg lettuce

1 bag Yukon gold potatoes (cheapest option) or just buy 3 (need 3)

Meat/Protein

1 lb Responsibly Farmed Norway/Scotland fresh Atlantic salmon fillets S

1-2 lbs USA beef skirt steak S

1 block extra-firm tofu

1 pkg bacon

½-1 lb Wild Caught USA turbot fillets S

Dairy/Eggs

1 pkg Organic Valley organic shredded jack or bar cheese C

1 dozen eggs

1 pkg queso fresco *optional

1 log Caromont Farm chèvre *optional

1 pkg blue cheese crumbles

1 pint buttermilk

Grains/Nuts/Dried Fruit

1 pkg pearled couscous

1 bag corn or flour tortillas

1 pkg dried ancho chiles (you’ll need 4)

2 pkg Frontera heirloom tortilla chips S

3 cups walnuts

Canned Goods & Non-Perishables

1 small can fire-roasted tomatoes

1-2 quarts chicken or vegetable stock

2 jars Frontera green salsa S

Frozen Items

none

_____________________________________________________________________

Recipes

MAIN 1 Za’atar Rubbed Salmon with Squash Couscous

1 lb Responsibly Farmed Norway/Scotland fresh Atlantic salmon fillets S

1 pkg za’atar seasoning (2 Tbsp worth)

1 Tbsp olive oil, divided

2 cups pearled couscous (multicolored)

4 cups water

1 yellow squash, diced

1 zucchini, diced

1 shallot, minced

1 tsp each salt and pepper, divided and to taste

Process:

Heat a skillet over medium-high with half the oil and rub za’atar spice mixture over fish on both sides.
Cook on both sides for 4-6 minutes or until fish is flaky and opaque in the center. Set aside and keep warm while the couscous finishes.
While salmon is cooking, make couscous: In a medium saucepan, add the rest of the oil and sauté squash and shallot for 3 minutes.
Add couscous, water and half of salt and pepper at first. Add lid and bring to a boil then remove from heat.
Check couscous for doneness, let sit for 5 minutes then fluff with a fork. Taste and add more salt if needed.
Serve salmon on a bed of couscous.

MAIN 2 Chile-Lime Fajitas with Ancho Sauce

1-2 lb USA beef skirt steaks S

1 Tbsp ancho chile powder

1 tsp salt

4 limes, juiced and juice divided

1 tsp vegetable oil

½ red onion, sliced thinly

2 avocados, peeled, pitted and sliced

1 bag corn or flour tortillas

1 pkg dried ancho chiles (you will use 4 whole chiles)

2 cups water

1 small can fire-roasted tomatoes

2 cloves garlic

1 pkg Organic Valley organic shredded jack or bar of jack cheese C

Process:

Combine skirt steaks with chile powder, salt, half the lime juice and oil. Allow to marinate in a bag or bowl for at least 20 minutes.
While steak is marinating, make sauce: heat the water and pour over dried chiles in a glass bowl or measuring cup. Allow at least 20 minutes to rehydrate the chiles.
Remove stems and seeds and add to a blender with the fire-roasted tomatoes, the rest of the lime juice and the garlic cloves. Taste and add a pinch of salt if needed. Set aside until ready to use.
Remove steaks and grill or cook in a skillet for 4 minutes on each side.
Take off heat and allow meat to rest for 10 minutes.
Slice thinly and serve in warmed tortillas with red onion, avocado, cheese and ancho chile sauce on top!

MAIN 3 Green Chile Chilaquiles with Crumbled Lime-Cilantro Tofu

1 block extra-firm tofu

2 limes, zested and juiced

1 bunch cilantro, rinsed and chopped

1 Tbsp garlic powder

½ tsp salt

2 jars Frontera green salsa S

2 pkg Frontera heirloom tortilla chips S

Water as needed

1 cup queso fresco *optional

Process:

Preheat oven to 350 F.
Crumble tofu into a bowl with your hands and toss with cilantro, garlic powder and salt.
In a large baking dish, layer chips and salsa together and add water to come up halfway. You’ll have to eyeball this a bit: you don’t want your chips too soggy but you need them to have some added moisture so they can bake properly.
Top with tofu mixture (reserving ⅓ cup for garnish later) and sprinkle with half of the queso fresco if desired.
Bake for 30 minutes or until chips have softened and sauce is thickened.
Sprinkle with a little more queso and tofu mixture and serve hot.

Sides

SIDE 1 Cherry-Beet Salad with Chèvre

1 lb Washington Rainier cherries S, pitted

1 bunch beets, leafy greens removed and reserved for another time

2 cups walnuts, toasted

1 log Caromont Farm Chèvre *optional, crumbled

2 Tbsp balsamic vinegar

1 Tbsp olive oil

1 Tbsp honey

½-1 tsp salt and pepper

½ cup basil leaves

Process:

Bring a large pot of water to a boil and add topped beets. Cook for 15 minutes, then drain and run under cool water, pressing each beet gently (and carefully-they’ll be hot) to remove skin.
While beets are cooking, toast walnuts: preheat the oven to 350 F. Scatter walnuts on a baking sheet and place in oven to bake for 7 minutes. Set a timer! After 7 minutes, check the walnuts and let them go longer if needed. They should be shiny, lightly browned and aromatic when done.
Slice beets into bite-sized pieces the size of the cherries and place in a serving bowl.
Add cherries, basil and walnuts. Toss to combine then add vinegar, oil, honey and salt + pepper. Toss gently again.
Serve with crumbled chèvre and remember to only make enough to eat for each sitting. Walnuts will get soggy if left in the salad overnight.

BONUS SIDE Iceberg Wedge Salad with Bacon Blue Cheese Dressing & Spiced Walnuts

1 head iceberg lettuce

1 pkg bacon

1 pkg blue cheese crumbles

1 pint buttermilk

1 packet powdered ranch flavoring mix

1 cup walnut

½ cup honey

2 Tbsp vegetable oil

1 tsp nutmeg

1 tsp ancho chile powder

Process:

Preheat oven to 350 F.
Line a baking sheet with foil and arrange bacon in an even layer to cook. Remember to drain off bacon fat every so often and cook bacon for 25 minutes or so until crispy.
Remove bacon to paper towels to cool, then take half and crumble. *Save the other half for sandwiches throughout the week!
Make spiced walnuts: toss raw walnuts with honey, vegetable oil, nutmeg, chile powder and salt. Throw onto a foil-lined baking sheet and cook until toasted and crunchy, about 15 minutes. Stir and redistribute nuts halfway through to prevent burning. Remove from oven when done and allow to cool, then break apart any big clumps with your fingers if needed.
Quarter iceberg lettuce and arrange on plates or a platter.
Make dressing by combining in a bowl the following: bacon, blue cheese crumbles, half of the buttermilk and powdered ranch flavoring mix. Taste and adjust salt if needed. Add more buttermilk until you reach your desired consistency.
Pour dressing over lettuce wedges and top with spiced nuts.

SOUP: Provençale Fish Stew

2 yellow onions

4 cloves garlic

1 sprig fresh thyme

1 sprig fresh rosemary

1 pinch saffron *optional

1 Tbsp olive oil

1 small can fire-roasted tomatoes

1 quart fish stock

3 Yukon gold potatoes

Salt and pepper to taste, start with ½ tsp then work your way up

½-1 lb Wild Caught USA turbot fillets S

½ pkg basil leaves

1 pinch red pepper flakes

Process:

In a soup pot, cook onions, garlic, thyme, rosemary and saffron together with oil for 5 minutes.
Add fire-roasted tomatoes, fish stock and potatoes. Bring to a boil then reduce to a simmer.
Taste and add salt if needed.
Carefully place fish fillets in hot liquid when you’re ready to sit down to eat and allow them to poach (cook) for 10 minutes.
Serve each bowl of soup with a bit of everything and top with basil leaves and red pepper flakes (if desired).

Hey there! Just a quick note… Vie has been going strong for almost a year now and we are taking the upcoming holiday week to give our team a nice little vacation. While we are enjoying putting our toes in the sand, we want you to enjoy this Independence Day-inspired meal plan. It’s the same across the board with all of our stores but feel free to mix and match with old plans and utilize sale items at all stores. We will be throwing up another plan on our front page for the rest of next week before HQ closes so you’ll have some new recipes to play around with after the 4th. As always, thank you for being a Vie subscriber and supporter. We are hundreds strong and couldn’t be here without you!!!

xo, Lynsie & the Vie Team

Mini Meal Plan

June 28th – July 4th

This list is based on Sale items for the week of June 28th – 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! Also, download your favorite store’s app for additional savings and to use coupons.

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 Grilled Lemon Chicken with Charred Asparagus

1-2 pkg chicken drumsticks

3 lemons

4 cloves garlic

1 red onion

1-2 bunches asparagus

2 tsp salt & pepper, divided

Good for the grill or the oven, this grilled chicken is bursting with lemon flavor that pairs oh-so-nicely with the charred taste of the asparagus. Keep leftovers for cold chicken salads or add to your favorite lunch-time grain bowl.

MAIN 2 Hoisin Chicken Burgers with Ginger Cucumber Slaw

2 lbs ground chicken *use a block of crumbled extra-firm tofu here in place of chicken and add a binding ingredient, like vegenaise, to hold the ingredients together.

1 bottle hoisin sauce

4 Tbsp fresh ginger, divided

3 cloves garlic

1 can bamboo shoots

1 can water chestnuts

2 English cucumbers

2 Tbsp rice vinegar

2 Tbsp toasted sesame oil

1 Tbsp soy sauce

1 Tbsp mirin

2 tsp honey or agave

¼ cup sesame seeds, toasted

1 pkg whole wheat hamburger buns

The ground chicken keeps this dish light and absorbs all of the aromatic flavors from the sweet hoisin sauce, ginger and garlic. This is a new way to enjoy a burger this summer, for sure!

MAIN 3 Macaroni & Cheese with Truffled Tomatoes

1 box elbow macaroni

1 yellow onion

4 Tbsp unsalted butter or vegetable oil

4 Tbsp flour or cornstarch*

1 block white cheddar cheese*, grated (about 3 cups worth once grated)

2-4 cups milk*

3 local red tomatoes

1 Tbsp truffle oil (truffle sea salt can be substituted)

1-2 tsp salt & pepper, to taste

*this recipe can be adjusted to accommodate gluten allergies and can also be made vegan by substituting vegan cheese and unflavored, unsweetened nut milk.

Every now and then we deserve to get a little indulgent. After all, this week’s menu is full of healthy and light dishes so why not throw in something slightly sinful. The bonus here is that you’ll learn to make homemade mac and cheese, which we all know just tastes better.

SIDES

SIDE 1 Kale Cobb Salad

½ red onion. sliced thinly

2 bunches Kale, ribs removed and chopped finely

2-4 hard-boiled eggs

1 pkg bacon, cooked

1 avocado, sliced

1 pkg blue cheese crumbles

2 cups homemade croutons (made from stale bread. Use the bread on sale this week!) or buy bagged croutons in the grocery/ bakery department

1 bottle blue cheese dressing

What a winner! A nice change up in the Cobb Salad department. Enjoy this one with any of your favorite toppings, but keep in mind that our suggestion really compliment each other well. (Blue cheese dressing is in your shopping list but feel free to get whatever you like!)

BONUS SIDE Red, White & Blue Fruit Salad

2 pkg strawberries

1 pkg raspberries

1 lb nectarines

2 pkg blueberries

1 pkg blackberries

1 pint heavy whipping cream

1 small container vanilla-flavored Greek yogurt

This is the perfect salad to enjoy on the 4th surrounded by family and friends. Make as much or as little as you like and if you’re not eating a plant-based diet, top it with some healthy whipped cream + Greek yogurt mix.

SOUP: Rosada Chili

1 yellow onion, chopped

1 lb ground beef *optional

3 Tbsp cumin

2 Tbsp chili powder

1 Tbsp garlic powder and paprika

2 tsp salt

1 can chopped tomatoes

1 1/2 quarts water

4 cups cooked beans (or more if desired) –use 3 cans or cook your own dried beans

Toppings:

1 pkg queso fresco

1-2 avocados

1 bunch radishes, cut into julienne

1 bag tortilla chips (nacho flavored is great here)

2 ripe tomatoes

1 tsp each oregano and paprika

Our new favorite summer chili, this recipe is great for bringing to a BBQ or topping on your favorite burger or hot dog! Enjoy the summer and make this again and again, and if you like, follow the link in the recipe to learn how to save even more money and make your beans from scratch.

_________________________________________________________________

Pantry Staples

Salt

Pepper

Hoisin Sauce

Rice Vinegar

Toasted Sesame Oil

Soy Sauce

Mirin

Honey or Agave

Sesame Seeds

Unsalted Butter

Vegetable Oil

Olive Oil

Flour or Cornstarch

Milk *use nut milk, unflavored and unsweetened, if needed

Truffle Oil or Truffled Sea Salt

Cumin

Chili Powder

Garlic Powder

Paprika

Oregano

Shopping List By Department

Produce

3 lemons

1 bag peeled garlic

1 red onion

1-2 bunches asparagus

1 hand fresh ginger

2 English cucumbers

1 bag yellow onions

2 lbs ripe tomatoes

2 bunches kale

3 avocados

2 pkg strawberries

1 pkg raspberries

1 lb nectarines

2 pkg blueberries

1 pkg blackberries

1 bunch radishes *optional for soup

Meat/Protein

1-2 pkg chicken drumsticks

2 lbs ground chicken *if vegan, pick up a block of extra-firm tofu

1 pkg bacon *optional for salad

1 lb ground beef *optional for the chili

Dairy/Eggs

1 block white cheddar cheese (3 cups worth once grated) *use vegan cheese if needed

1 dozen eggs

1 pkg blue cheese crumbles

1 pint heavy whipping cream

1 small container vanilla-flavored Greek yogurt

½ cup parmesan, grated

1 pkg queso fresco *optional garnish for soup

Grains/Dried Fruit/Nuts

1 pkg whole wheat hamburger buns

1 box elbow macaroni

1 loaf stale bread or 1 pkg pre-made croutons

1 bag tortilla chips *optional for soup

Canned Goods & Non-Perishables

1 bottle hoisin sauce

1 can bamboo shoots

1 can water chestnuts

1 bottle truffle oil (or 2 tsp truffled sea salt)

1 bottle blue cheese dressing

1 small can fire roasted or chopped tomatoes

3 cans small red beans (like kidney) or 1 bag dried rosada (pink) beans

Frozen Items

none

_________________________________________________________________

MAINS

MAIN 1 Grilled Lemon Chicken with Charred Asparagus

1-2 pkg chicken drumsticks

3 lemons, sliced in half, divided and half juiced

1 Tbsp olive oil

4 cloves garlic, sliced thinly

½ red onion, sliced into thin rounds

1-2 bunches asparagus, trimmed

2 tsp salt & pepper, divided

Process:

In a large plastic bag or container, toss chicken with lemon juice, olive oil, garlic and red onion. Add half the salt and pepper. Allow to marinate for at least 20 minutes or overnight.

Preheat grill or oven and cook chicken with marinade, garlic, onion and the rest of the lemon halves slowly (at around 300 F) for an hour or so or until cooked through and the meat is pulling away from the bone.

For the last 10 minutes of cooking, add asparagus (if cooking in oven, scatter around chicken. If grilling, toss in oil before cooking) and add the rest of the salt and pepper.

Serve everything with charred lemon halves and squeeze juice on as desired.

MAIN 2 Hoisin Chicken Burgers with Ginger Cucumber Slaw

2 lbs ground chicken *use a block of crumbled extra-firm tofu here in place of chicken and add a binding ingredient, like vegenaise, to hold the ingredients together.

½ cup hoisin sauce

4 Tbsp fresh ginger, divided and grated or minced

3 cloves garlic, minced

1 can bamboo shoots, chopped

1 can water chestnuts, chopped

2 English cucumbers, sliced paper thin

2 Tbsp rice vinegar

2 Tbsp toasted sesame oil

1 Tbsp soy sauce

1 Tbsp mirin

2 tsp honey or agave

¼ cup sesame seeds, toasted

1 pkg whole wheat hamburger buns

More hoisin on top of burger patties if desired

Process:

In a large bowl mix together ground chicken, hoisin, half of the ginger, garlic, bamboo shoots and water chestnuts (use your hands!).

In the oven, griddle or grill, cook burgers through. While burgers are cooking (6-8 minutes per side), make slaw:

Combine the other half of the ginger with the cucumber slices, rice vinegar, toasted sesame oil, soy sauce, mirin, honey or agave and sesame seeds. Taste and adjust seasoning as needed.

Toast hamburger buns and serve topped with slaw and more hoisin as desired.

MAIN 3 Macaroni & Cheese with Truffled Tomatoes

1 box elbow macaroni

1 yellow onion, grated or diced

4 Tbsp unsalted butter or vegetable oil + 1 Tbsp of either

4 Tbsp flour or cornstarch*

2-4 cups milk*

1 block white cheddar cheese*, grated (about 3 cups worth once grated)

3 local red tomatoes, chopped & seeds removed

1 Tbsp truffle oil (truffle sea salt can be substituted)

1-2 tsp salt & pepper, to taste

*this recipe can be adjusted to accommodate gluten allergies and can also be made vegan by substituting vegan cheese and unflavored, unsweetened nut milk.

Process:

Cook macaroni according to package instructions minus 2 minutes. Make sure to drain and reserve 1 cup cooking liquid. Toss macaroni in 1 Tbsp oil or butter to prevent sticking.

Preheat oven to 350 F.

In a large skillet, saute onions in butter for 5 minutes.

Add flour or cornstarch and stir well with a wooden spoon to combine. Cook for 2 minutes.

Add milk, 1 cup at a time until lump-free and thick.

Add cheese and stir to combine.

Thin with more milk and/or cooking water as needed and toss with macaroni, salt and pepper.

Pour into an oiled baking dish, top with tomatoes.

Bake uncovered for 20 minutes or until bubbling.

Remove from oven, drizzle with truffle oil and serve hot.

SIDES

SIDE 1 Kale Cobb Salad

½ red onion. sliced thinly

2 bunches Kale, ribs removed and chopped finely

2-4 hard-boiled eggs

1 pkg bacon, cooked

1 avocado, sliced

1 pkg blue cheese crumbles

2 cups homemade croutons (made from stale bread. Use the bread on sale this week!) or buy bagged croutons in the grocery or bakery department.

Process:

Combine red onion and kale.

Top with hard-boiled eggs, crumbled bacon, sliced avocado, blue cheese crumbles and croutons and drizzle with your favorite salad dressing. (Blue Cheese dressing is in your shopping list but feel free to get whatever you like!)

BONUS SIDE Red, White & Blue Fruit Salad

2 pkg strawberries, cleaned, hulled and sliced in half

1 pkg raspberries, rinsed

1 lb nectarines, pitted and sliced

2 pkg blueberries, rinsed

1 pkg blackberries, rinsed

1 pint heavy whipping cream, whipped

1 pkg vanilla-flavored Greek yogurt

Process:

Combine all prepped fruit in a large bowl, and depending on ripeness, add 1 Tbsp sugar if desired.

In a large mixing bowl, whip cream until stiff and fold in Greek yogurt until mixed well.

Serve fruit salad with a dollop of cream/yogurt mixture.

SOUP: Rosada Chili

1 yellow onion, chopped

1 lb ground beef *optional

3 Tbsp cumin

2 Tbsp chili powder

1 Tbsp garlic powder and paprika

2 tsp salt

1 can chopped tomatoes

1 1/2 quarts water

4 cups cooked beans (or more if desired) –use 3 cans or cook your own dried beans

Toppings:

1 pkg queso fresco

1-2 avocados

1 bunch radishes, cut into julienne

1 bag tortilla chips (nacho flavored is great here)

2 ripe tomatoes

1 tsp each oregano and paprika

Process:

Saute onion and beef together until browned, about 10 minutes, with spices.

Add tomatoes, water and beans and cook over medium heat until thickened, about 25 minutes.

Taste, adjust seasonings if needed.

Serve with desired garnishes.

Mini Meal Plan

Whole Foods Market

June 21st – June 27th

This list is based on Sale & Coupon items for the week of June 21st – June 27th, 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.

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!

MAINS

MAIN 1 Salmon Steaks with Oregano-Mint Sauce

1 bunch fresh oregano, leaves removed

1 bunch fresh mint, leaves removed

2 oranges, zested and juiced

2 Tbsp olive oil, divided

2 tsp salt and pepper, divided

2-4 Norway/Iceland fresh Atlantic salmon steaks S

1 lb green beans, trimmed

An interesting combo, we are mixing the flavors of oregano and fresh mint with sweet orange to create a light sauce that adds a huge punch of flavor to salmon. Get extra veg with the roasted green beans, too!

MAIN 2 Panko Pesto Baked Chicken with Butter Lettuce

1 packed cup basil leaves

¼ cup olive oil

4 cloves garlic

1 pinch red pepper flakes

1 lemon, zested and juiced

1 cup panko

2 tsp each salt and pepper, divided

1 pkg Bell & Evans chicken breasts S

1 pkg butter lettuce (bibb)

A staple in our kitchen, coating chicken in a pest0 + panko mixture ensures flavorful and moist chicken breasts. It’s also a one-pan wonder so relax and enjoy your time in the kitchen with a nice glass of vino!

MAIN 3 Stuffed Avocados with Seafood Salad and/or Cucumber Ginger Salad

3 avocados, ripe and sliced in half, pit removed

1 pint seafood salad S OR 2 cups Cucumber Ginger Salad:

1 English cucumber, sliced into ¼ “ rounds and quartered

2 Tbsp fresh ginger, minced

2 Tbsp rice vinegar

2 tsp soy sauce

1 tsp mirin

1 tsp fish sauce *optional

½ bunch cilantro, rinsed and chopped

2 Tbsp shallot, minced

Summer is the time for this satisfying dinner salad. The avocados lend themselves perfectly to a light stuff and bonus(!): you can use both salads or just stick to the cucumber number if you’re following a plant-based diet.

SIDES

SIDE 1 Parsley Noodles with Lemon-Garlic Drizzle

1 pkg egg noodles (or vegan wide noodles)

1 Tbsp unsalted butter

½ bunch flat-leafed (Italian) parsley, rinsed and chopped finely

1 pkg chives, chopped finely

1 lemon, juiced

2 cloves garlic, whole

2 tsp salt, divided

½ cup packed basil

½ cup olive oil

We love this side for its simplicity, but don’t be fooled–it is packed with flavor and nutrients (what with all that parsley) and makes a perfect addition to any leftover meat that you might have on hand. If you want to splurge, buy the fresh pasta noodles in the cheese department.

BONUS SIDE Cherry Beet Salad

1 bunch red beets, topped and washed

½ bag Washington organic red cherries, washed and pitted S

1 cup walnuts, toasted and chopped

½ cup goat cheese, crumbled *optional

1 small handful basil, sliced into ribbons

2-4 Tbsp balsamic reduction

We made this amazing salad at our first-ever WFM demo in Charlottesville and it was a huge hit! The sweetness of both the cherries and beets get along together very well while the goat cheese and balsamic give it a nice tart finish.

SOUP: African Avocado Soup with Berbere & Tilapia*

½ red onion, chopped

4 cloves garlic, sliced thinly

1 pinch red pepper flakes

1 Tbsp coconut oil

2 Tbsp berbere seasoning, divided

1 tsp fresh ginger, minced

½ bunch cilantro, rinsed and chopped, divided

2 limes, zested and juiced

1 quart vegetable stock

1-2 tsp soy sauce

1 jalapeno, seeded and sliced thinly into rounds

2 avocados, peeled, pitted and cubed

½ lb Ecuador fresh tilapia fillets *Tilapia is optional S

This is an old favorite soup adapted from Marcus Samuelsson’s cookbook “The Soul of a New Cuisine” which pretty much rocked our world! We offer the tilapia as an option for our plant-based friends.

Breakfast

Bakery: fresh breads C, $2 off and one purchase of $10 or more

Organic Valley protein shakes C

Organic Valley eggs C

Noosa yogurt C

California organic strawberries S

Combine fruit and yogurt for breakfast smoothies or simply have some toast and eggs!

Lunch

Epic bone broth C

Responsibly Farmed frozen Atlantic salmon fillets C

WFM 365 all beef hot dogs C

Follow Your Heart smoked gouda-style slices (vegan cheese) C

Follow Your Heart vegenaise C

Primal Kitchen avocado oil mayo S

From Our Bakery organic seeduction bread S

Organic Meat Co,, Australia organic 100% grass-fed beef burgers S

Ready to Eat seafood salads S

Made Right Here champagne potato salad S

Naturalissima panino (cured meat and cheese roll-ups) S

Bake some salmon and top leftover greens, make a vegan grilled cheese or even have a picnic with some burgers and pre-made salads from the deli.

Snacks

Epic meat snacks (jerky bites, meat strips, meat, bars, pork rinds, cracklings) C/S

Watermelon C

Green or golden kiwi C

Washington organic red cherries S

California organic yellow peaches S

Taza Chocolate organic dark chocolate bark S

Simple Mills crackers & cookies S

Crackers, fresh fruit and cheese are always great snacking options, but also check out the huge sale on Epic beef jerky.

________________________________________________________________

Pantry Staples

Olive Oil

Salt

Pepper

Red Pepper Flakes

Panko Breadcrumbs

Rice Vinegar

Soy Sauce

Mirin

Fish Sauce *optional

Unsalted Butter

Almonds

Walnuts

Balsamic Syrup (Reduction)

Coconut Oil

Shopping List by Department

Produce

1 bunch fresh oregano

1 bunch fresh mint

2 oranges

1 lb green beans

1 large pkg basil (or if you don’t need this much, buy the living basil C)

1 lemon

1 pkg bibb lettuce

5 avocados

1 English cucumber

1 hand fresh ginger

1 bunch cilantro

1 shallot

1 bunch flat-leafed Italian parsley

1 pkg chives

1 bag whole, peeled garlic

1 bunch beets

1 bag Washington organic cherries S

1 red onion

2 limes

1 jalapeno

Meat/Protein

2-4 Norway/Iceland salmon steaks S

1 pkg Bell & Evans chicken breasts S

1 pint seafood salad (from deli) S

½ lb Ecuador fresh tilapia fillets S

Dairy/Eggs

1 log goat cheese

Grains/Nuts/Dried Fruit

1 cup panko breadcrumbs

Canned Goods & Non-Perishables

Frozen Items

none

________________________________________________________________

MAINS

MAIN 1 Salmon Steaks with Oregano-Mint Sauce

1 bunch fresh oregano, leaves removed

1 bunch fresh mint, leaves removed

2 oranges, zested and juiced

2 Tbsp olive oil, divided

2 tsp salt and pepper, divided

2-4 Norway/Iceland fresh Atlantic salmon steaks S

1 cup white wine or water

1 lb green beans, trimmed

Process:

Set oven temperature to 250 F.

Begin by making oregano-mint sauce: in a blender or food processor, puree oregano leaves, mint leaves, orange zest, orange juice, half of olive oil and half of salt and pepper. Pulse until smooth.

Heat a large saucepan over medium-high heat.

Pour the rest of the olive oil in the pan and add salmon steaks (without crowding pan). Cook each for 5-6 minutes per side, using a spatula to shimmy under each steak and flip carefully without breaking apart fish.

Remove fish after cooking and place on a plate. Keep warm in the oven covered loosely in foil.

In the same pan you cooked the fish, add white wine or water and deglaze pan over medium heat. Add green beans and cover. Cook for 4 minutes.

Serve with green beans + glaze from pan (those are important flavors!) and top with a salmon steak and a drizzle of oregano-mint sauce.

MAIN 2 Panko Pesto Baked Chicken with Butter Lettuce

1 packed cup basil leaves

¼ cup olive oil

4 cloves garlic

1 pinch red pepper flakes

1 lemon, zested and juiced

1 cup panko

2 tsp each salt and pepper, divided

1 pkg Bell & Evans chicken breasts S

1 pkg butter lettuce (bibb)

Process:

Preheat oven to 375 F.

In a blender, combine basil, olive oil, garlic, red pepper flakes, lemon zest and lemon juice, and half of the salt and pepper. Blend until smooth.

Take chicken breast and cut in half lengthwise, then pound out between two pieces of plastic, parchment or wax paper until thin.

Place chicken on a foil-lined baking sheet, spread with 1-2 Tbsp pesto, then top with panko and the rest of the salt and pepper.

Drizzle the tops of each panko-crusted breast with a bit of olive oil and place in the oven to bake for 30 minutes (or less if breasts are really thin).

Serve breasts over a bed of bibb lettuce with a drizzle of pesto on top of the lettuce leaves.*

*You can add more lemon juice and oil to dilute the pesto a bit and make an excellent salad dressing!

MAIN 3 Stuffed Avocados with Seafood Salad and/or Cucumber Ginger Salad

3 avocados, ripe and sliced in half, pit removed

1 pint seafood salad S OR 2 cups Cucumber Ginger Salad:

1 English cucumber, sliced into ¼ “ rounds and quartered

2 Tbsp fresh ginger, minced

2 Tbsp rice vinegar

2 tsp soy sauce

1 tsp mirin

1 tsp fish sauce *optional

½ bunch cilantro, rinsed and chopped

2 Tbsp shallot, minced

Process:

Make cucumber ginger salad if using by combining cucumber, ginger, rice vinegar, soy sauce, mirin, fish sauce, cilantro and shallot.

Next, assemble avocados: fill each with a few spoonfuls of seafood salad or cucumber ginger salad.

Drizzle with you favorite vinaigrette or just garnish with a lemon or lime wedge.

Use a spoon to grab a little salad + a little avocado all at once.

SIDES

SIDE 1 Parsley Noodles with Lemon-Garlic Drizzle

1 pkg egg noodles (or vegan wide noodles)

1 Tbsp unsalted butter

½ bunch flat-leafed (Italian) parsley, rinsed and chopped finely

1 pkg chives, chopped finely

1 lemon, juiced

2 cloves garlic, whole

2 tsp salt, divided

½ cup packed basil

½ cup olive oil

Process:

Cook noodles per package instructions minus 1 minute.

While cooking, puree in a blender or food processor the following: lemon juice, garlic, half of salt, basil and olive oil. Set aside until ready to use.

Once cooked, drain and toss with butter and the rest of the salt.

Transfer to a serving bowl, toss still-warm noodles with parsley and chives.

To serve, drizzle with homemade pesto.

BONUS SIDE Cherry Beet Salad

1 bunch red beets, topped and washed

½ bag Washington organic red cherries, washed and pitted S

1 cup walnuts, toasted and chopped

½ cup goat cheese, crumbled *optional

1 small handful basil, sliced into ribbons

2-4 Tbsp balsamic reduction

Salt and pepper to taste

Process:

Bring a large pot of water to a boil and add beets, skin on. Cook beets for 20 minutes, or until tender when pierced with a knife.

Run under cool water and squeeze to remove skins (beets with be hot so work carefully).

Chop beets into cubes the size of quarters and toss with pitted cherries (sliced in half). Top with toasted walnuts, goat cheese, basil ribbons and balsamic syrup and sprinkle with salt and pepper to serve.

SOUP: African Avocado Soup with Berbere & Tilapia*

½ red onion, chopped

4 cloves garlic, sliced thinly

1 pinch red pepper flakes

1 Tbsp coconut oil

2 Tbsp berbere seasoning*, divided

1 tsp fresh ginger, minced

½ bunch cilantro, rinsed and chopped, divided

2 limes, zested and juiced

1 quart vegetable stock

1-2 tsp soy sauce

1 jalapeno, seeded and sliced thinly into rounds

2 avocados, peeled, pitted and cubed

½ lb Ecuador fresh tilapia fillets *Tilapia is optional S

*If unable to find berbere seasoning, substitute chili powder

Process:

In a soup pot, saute red onion, garlic and red pepper flakes in coconut oil for 5 minutes or medium heat.

Add half of berbere seasoning, fresh ginger and half the cilantro and continue cooking for 5 minutes more.

Add vegetable stock and 1 tsp soy sauce. Bring to a boil, reduce to a simmer.

If using tilapia, coat in the rest of the berbere mixture and blacken in a pan with 2 Tbsp olive oil for 3 minutes on each side.

Taste soup and add extra soy sauce if desired. If not using tilapia, add the remaining berbere spice mixture.

To serve soup, add lime zest and juice to pot, pour into bowls and top with jalapenos, avocado slices and tilapia if using.

Mini Meal Plan

Whole Foods Market

June 14th – 20th

This list is based on Sale & Coupon items for the week of June 14th – 20th, 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: Black, Blue & Purple Steak Salad with Blue Cheese + Beets

1 bunch beets, topped and cleaned

½ red onion, sliced thinly

2 sprigs rosemary, leaves removed

1 cup water

½ cup apple cider vinegar

2 Tbsp sugar

1 Tbsp soy sauce

1 lb dry-aged beef C ($5 off $25 or more spent-from the meat department) OR 1 lb USA boneless ribeye steak S ($5 off at $11.99/lb)

1-2 tsp salt & pepper, divided and to taste

1 wedge blue cheese, crumbled (find an inexpensive option or buy the pre-crumbled tub)

1 pkg arugula S

¼ cup balsamic glaze

2 Tbsp good olive oil

Using steak in a dish can be expensive, so we often like to take a nice cut and use it as the supporting role. Steak salads are great for this because you still get full and can spread 1 lb’s worth of steak around to many plates. We do a quick pickle here with the beets, too, so the flavor profile is substantial!

MAIN 2: Shrimp* with Romesco Sauce

*Buy the ribeye listed above and get $5 off per lb on 26/30 shrimp!

1-2 lbs 26/30 shrimp S (or 2 cans chickpeas if Vegan/Vegetarian)

2 Tbsp spice mixture of the following: 1 Tbsp each paprika, chili powder, garlic powder, cumin)

2 California/Mexico red field/bell peppers, roasted S

2 cups rice, cooked

1 small can fire-roasted tomatoes (½ cup used for this recipe)

1 cup toasted almonds

2 Tbsp olive oil

2 Tbsp smoked paprika or regular paprika

2 garlic cloves, roughly chopped

1 Tbsp red wine vinegar

½-1 tsp salt, to taste

Pinch of cayenne if desired

This is a classic with the romesco! It’s healthy yet satisfying and the sauce is great for you with all of those red peppers and almonds! To go Vegan or Vegetarian, sub out the shrimp for chickpeas and rice, making sure to coat the garbanzos (chickpeas) in the spice mixture and bake as directed with the shrimp).

MAIN 3: Cauliflower Provencal (Vegan/Vegetarian)

1 head cauliflower, left whole

2 lemons, sliced in half crosswise on their equator

2 Tbsp Herbes de Provence

4 cloves garlic, sliced thinly lengthwise

2 zucchini, cubed

1 cup dry white wine

Leftover rice from the recipe above

This was a dish that Lynsie featured on a RelayFoods meal plan a couple of years ago. It is super easy and so versatile, plus it is 100% plant-based. Make it in your crock pot or cook it in the oven in a casserole dish with a lid, either way, it is a no muss no fuss kind of meal that will please everyone at the table!

SIDES

SIDE 1: Melon & Zucchini Salad with Lemon Poppy Seed Dressing

2 California organic cantaloupes (2 for $6) S, peeled and cubed

1 zucchini, grated or shredded

2 lemons, peeled and seeds removed

¼ cup apple cider vinegar

¼ cup honey

We featured this recipe on our site this week! It’s a fantastic recipe by Vie Meal Planner Hannah Matarazzo and it was a big hit with kids and adults alike at our Soiree a couple of weeks ago. Save undressed melon and zucchini (if there is anything left) to make a great slushi for hot days! BONUS: adding zucchini to the melon is a great way to get veggies into the mouths of picky eaters.

BONUS SIDE Roasted Tomato & Quinoa Salad

2 pints grape or cherry tomatoes (find what’s on sale), halved

8 cloves garlic, peeled and left whole

1 tsp each salt & pepper

2 Tbsp olive oil

2 cups quinoa, cooked

½ bunch basil

2 cups shredded parmesan *optional

A recent hit at picnics and parties, this is a side that we’ve been making a lot of lately! Roasting the tomatoes low and slow really helps to give this quinoa dish a great depth of flavor, and bonus: it’s gluten-free!

SOUP: CAPRESE

6 cloves garlic, left whole

1 Tbsp olive oil

1 pinch red pepper flakes

2 28-oz cans fire roasted tomatoes

1 quart vegetable stock

2 slices bread or 1 cup cooked rice (if gluten-free)

½ bunch basil

2 logs Crave Brothers fresh mozzarella, S (2 for $10)*, cubed

This soup is special because you’ll learn how to make a classic tomato sauce in the process! Adding basil and mozzarella at the end is divine, especially because you’ll be placing the soup bowls under the broiler briefly to melt the cheese, but remember if you’re eating a plant-based diet, you can omit the mozz!

BREAKFAST

1 dozen Organic Valley eggs (make sure to buy 2 dozen if making the crepes)

1 pkg Nature’s Rancher hickory smoked bacon S

Abe’s mini muffins S

Birch Bender’s griddle cakes protein & paleo pancake and waffle mix S

365 Everyday Value raspberry electrolyte plus+ powder S

Bacon and eggs are always a great breakfast staple. Make protein-filled pancakes, too! Or grab the mini muffins if your mornings are busy.

LUNCH

Ready to Cook salmon burgers S

Vermont Creamery creme fraiche S

Koch oven roasted turkey breast S

Premade salmon burgers are a great option for a healthy and quick lunch. Make all of them at once and enjoy cold topped with creme fraiche over salads with leftover almonds and pickled beets and red onion! With turkey on sale this week, remember that sandwiches are always in style.

SNACK

Steaz iced teas S

Stonyfield organic 100% grassfed Greek yogurt cups S

Gardin of Eatin’ tortilla chips and bowls S

Grab some salsa or grated cheese and MYO nachos or pick up some fresh fruit + granola to top your Greek yogurt with.

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Pantry Staples

Apple Cider Vinegar

Sugar

Soy Sauce

Salt

Pepper

Balsamic Glaze

Good Olive Oil

Cooking Olive Oil

Milk

Unsalted Butter

White Wine

Paprika

Smoked Paprika

Chili Powder

Garlic Powder

Cumin

Rice

Quinoa

Almonds

Red Wine Vinegar

Cayenne

Herbes de Provence

Honey

Red Pepper Flakes

Bread

Poppy Seeds

Shopping List by Department

Produce

1 bunch beets

1 red onion

1 bunch rosemary

1 pkg arugula

1 bag whole, peeled garlic

4 lemons

2 California/Mexico red field/bell peppers S

1 head cauliflower

3 zucchini

2 California organic cantaloupes S

2 pints grape tomatoes

1 bunch basil

Meat/Protein

1 lb dry-aged beef C OR 1 lb USA boneless ribeye steak S *Buy the ribeye and get a discount on the shrimp!

1-2 lbs 26/30 shrimp S OR 2 cans chickpeas

Dairy/Eggs

1 wedge blue cheese

1 dozen Organic Valley eggs C

1 pkg shredded parmesan

2 logs Crave Brothers mozzarella S

Grains/Nuts/Dried Fruit

1 bag rice

1 bag quinoa

1 cup toasted almonds

Canned Goods & Non-Perishables

2 cans chickpeas OR shrimp S (above)

1 small can fire-roasted tomatoes

2 28 oz cans fire roasted tomatoes

1 quart vegetable stock

Frozen Items

none

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MAINS

MAIN 1: Black, Blue & Purple Steak Salad with Blue Cheese + Beets

1 bunch beets, topped and cleaned

½ red onion, sliced thinly

2 sprigs rosemary, leaves removed

1 cup water

½ cup apple cider vinegar

2 Tbsp sugar

1 Tbsp soy sauce

1 lb dry-aged beef C ($5 off $25 or more spent-from the meat department) OR 1 lb USA boneless ribeye steak S ($5 off at $11.99/lb)

1-2 tsp salt & pepper, divided and to taste

1 wedge blue cheese, crumbled (find an inexpensive option or buy the pre-crumbled tub)

1 pkg arugula S

¼ cup balsamic glaze

2 Tbsp good olive oil

Process:

Bring a large salted pot of water to a boil.

Add topped beets (reserving greens for another time–or stock) and cook until tender when poked with a knife (about 20 minutes).

Remove beets from stove, drain hot water and replace with cold. Allow to cool for 10 minutes. Once cooled, work carefully with each beet to hold it under running water while squeezing it and the outer skin should come right off. *This is a messy job so don’t wear white!!

Slice beets into thin rounds and add to a bowl along with the red onion, rosemary, water, vinegar, sugar and soy sauce. Allow to sit at room temperature for at least 20 minutes, however all of the steps above can be done in advance!

Heat a large skillet on medium-high heat and salt and pepper the outside of the steak generously.

Add a drizzle of oil to the skillet and add the steak, cooking 4-6 minutes on each side depending on how you like your steak. (4 minutes=medium-rare, 6 minutes=medium-well.)

Remove the steak to a cutting board to rest for 10 minutes while you prepare the greens and arrange the beet/red onion mixture on top.

Slice the steak thinly lengthwise into strips and add to the top of the salad.

Sprinkle with blue cheese crumbles and drizzle with a little balsamic glaze and olive oil.

MAIN 2: Shrimp* with Romesco Sauce

*Buy the ribeye listed above and get $5 off per lb on 26/30 shrimp!

1-2 lbs 26/30 shrimp S (or 2 cans chickpeas if Vegan/Vegetarian)

2 Tbsp spice mixture of the following: 1 Tbsp each paprika, chili powder, garlic powder, cumin)

2 Tbsp olive oil

2 California/Mexico red field/bell peppers, roasted S

2 cups rice, cooked

1 small can fire-roasted tomatoes (½ cup used for this recipe)

1 cup toasted almonds

2 Tbsp olive oil

2 Tbsp smoked paprika or regular paprika

2 garlic cloves, roughly chopped

1 Tbsp red wine vinegar

½-1 tsp salt, to taste

Pinch of cayenne if desired

Process:

Preheat oven to a low broil.

Line a baking sheet with foil and place red bell peppers, stems intact, directly onto the foil. Place under the broiler in the middle of the oven and roast following this method.

Once done, remove from oven, leaving broiler on and allow to cool. Begin rice on the stovetop or rice cooker, remembering that the grain cooking ratio is 1 part grain to two parts water.

Toss shrimp (or chickpeas if using) in the spice mixture with the olive oil and bake in the lowest part of the oven (lower third rack) until heated through and slightly browned. You’ll have to keep an eye on everything and toss with a spoon as needed to ensure even cooking.

While shrimp are cooking, make romesco: in a blender or food processor, combine roasted peppers (stems and seeds removed) with tomatoes, almonds, olive oil, paprika, garlic, red wine vinegar, salt, pepper and cayenne.

Once shrimp or chickpeas are done, serve over a bed of rice with the romesco sauce either poured overtop or left on the table in a bowl as a condiment.

MAIN 3: Cauliflower Provencal (Vegan/Vegetarian)

1 head cauliflower, left whole

2 lemons, sliced in half crosswise on their equator

2 Tbsp Herbes de Provence

1 tsp each salt & pepper

4 cloves garlic, sliced thinly lengthwise

2 zucchini, cubed

1 cup dry white wine

Leftover rice from the recipe above

Process:

In a crock pot or large oven-proof soup pot with a lid, place cauliflower stem-side down. Scatter lemons around and top with herbes de provence, salt and pepper and garlic.

Cover and cook for 1 hour on high (or in a preheated 350 F oven)

Remove lid, add zucchini and white wine, replace lid and continue to cook for 30 minutes more, or until zucchini is bright green and cauliflower is tender when inserted with a knife.

Slice cauliflower into wedges and serve over rice with juices from the bottom of the pot poured overtop.

SIDES

SIDE 1: Melon & Zucchini Salad with Lemon Poppy Seed Dressing

2 California organic cantaloupes (2 for $6) S, peeled and cubed

1 zucchini, grated or shredded

2 lemons, peeled and seeds removed

¼ cup apple cider vinegar

¼ cup honey

½-1 tsp each salt and pepper, or to taste

¼ cup poppy seeds

Process:

Combine melon cubes and grated zucchini in a large bowl and set in the fridge to chill, covered.

In a blender, nutribullet or food processor, make the dressing: puree the peeled lemons whole (making sure their seeds are removed) with the olive oil, vinegar and honey.

Taste and add salt and pepper as needed.

Mix in poppy seeds by hand and drizzle desired amount over salad, reserving the rest of the dressing for later.

BONUS SIDE Roasted Tomato & Quinoa Salad

2 pints grape or cherry tomatoes (find what’s on sale), halved

8 cloves garlic, peeled and left whole

1 tsp each salt & pepper

2 Tbsp olive oil

2 cups quinoa, cooked

½ bunch basil

2 cups shredded parmesan *optional

Process:

Preheat oven to 325 F.

Line a large baking sheet with foil and scatter halved tomatoes all over, spreading out evenly.

Sprinkle with garlic cloves, olive oil, salt and pepper and bake in the oven for 45 minutes to 1 hour, or until garlic cloves are browned and soft and tomatoes are slightly dried. Reserve any liquid in the bottom of the baking sheet for the salad and set aside to cool.

While tomatoes and garlic are roasting, make quinoa: rinse quinoa in cold water and bring 4 cups water to a boil in a medium saucepan, add salt. Once at a boil, add quinoa and stir to break up any lumps.

Cover and let quinoa cook until pods open up slightly and are softened.

Drain and run under cool water.

Toss roasted tomatoes and garlic with quinoa and add basil. Add more olive oil if needed, although the juice from the roasted tomatoes should be enough.

Top with parmesan just before serving.

SOUP: CAPRESE

6 cloves garlic, left whole

1 Tbsp olive oil

1 pinch red pepper flakes

2 28-oz cans fire roasted tomatoes, divided

1 quart vegetable stock

2 slices bread or 1 cup cooked rice (if gluten-free)

½ bunch basil

2 logs Crave Brothers fresh mozzarella, S (2 for $10)*, cubed

Process:

Saute garlic in olive oil in a soup pot and add red pepper flakes. Cook for 5 minutes.

Add 1 can tomatoes, vegetable stock and bread or rice. Cook for 20 minutes.

Puree everything using an immersion blender or tabletop blender and pour into an oven proof bowl(s) or pot. Add the other can of tomatoes and stir to combine.

Top with cubed mozzarella (if using cheese) and place under broiler for 2-4 minutes to melt and brown.

To serve, sprinkle with basil.

BREAKFAST

1 dozen Organic Valley eggs (make sure to buy 2 dozen if making the crepes)

1 pkg Nature’s Rancher hickory smoked bacon S

Abe’s mini muffins S

Birch Bender’s griddle cakes protein & paleo pancake and waffle mix S

365 Everyday Value raspberry electrolyte plus+ powder S

Bacon and eggs are always a great breakfast staple. Make protein-filled pancakes, too! Or grab the mini muffins if your mornings are busy.

LUNCH

Ready to Cook salmon burgers S

Vermont Creamery creme fraiche S

Koch oven roasted turkey breast S

SNACK

Steaz iced teas S

Stonyfield organic 100% grassfed Greek yogurt cups S

Gardin of Eatin’ tortilla chips and bowls S

Grab some salsa or grated cheese and MYO nachos or pick up some fresh fruit + granola to top your Greek yogurt with.

Mini Meal Plan

Whole Foods Market

June 7th – 13th

This list is based on Sale & Coupon items for the week of June 7th – 13th, 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.

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: Tahini Chicken with Cucumber Salad

2-3 lbs bone-in split chicken breasts, thighs or drumsticks S

2 cloves garlic, minced

1 yellow onion, chopped

1 Tbsp olive oil

1 lemon, sliced in half and seeds removed

1 bunch parsley

2 Tbsp honey or pomegranate molasses if available

½ cup tahini sauce

1 tsp each salt and pepper

1 bunch rosemary

1 English cucumber

2 vine-ripened tomatoes, sliced in half from top to bottom and quartered

1 pkg arugula

This has been a huge hit each time I’ve made it! It’s easy to prepare and so healthy! Make one batch of tahini sauce and use it two different ways.

MAIN 2: Ponzu-Marinated Catfish with Garlic Bok Choy

¼ cup ponzu or soy sauce

1 Tbsp agave or sugar

2 Tbsp toasted sesame oil, divided

1 Tbsp sesame seeds

½ red onion, thinly sliced

4 cloves garlic, thinly sliced, divided

1 lb wild caught USA fresh blue catfish fillets S

1 pinch red pepper flakes

2 bunches bok choy, rinsed and sliced in half if large

1 pkg dried seaweed (SeaSnacks brand), crumbled

Tip: use extra brown rice from the recipe below if desired

MAIN 3: Detoxifying Teriyaki Mushroom Grain Bowl

1 pkg shiitake mushrooms

⅓ cup agave

⅓ cup balsamic vinegar

2 Tbsp soy sauce

2 cups brown rice, cooked (can be made in advance)

½ red cabbage, shredded

½ red onion, thinly sliced

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

1 avocado, sliced thinly

½ bunch cilantro, chopped

1 Tbsp toasted sesame oil

2 Tbsp toasted sesame seeds

1 pkg Nature’s ranch teriyaki-flavored meatballs or cubed extra firm tofu (optional)

Sriracha hot sauce (optional)

SIDES

SIDE 1: Lemon Asparagus Salad with Shaved Parmesan Crisps

2 lemons, zested & juiced

1 bunch asparagus, cut into ribbons using a vegetable peeler S

2 garlic cloves, minced

1 tsp each salt & pepper

1 Tbsp olive oil

1 block parmesan, shaved

½ pkg baby kale

Learn how to create ribbons out of the asparagus and make parm crisps all in one night!

BONUS SIDE Fresh Fruit Salad with Mint Yogurt Drizzle

5 oranges

3 apples

2 Ataulfo/ Mexico yellow mangoes S/C

1 box California organic strawberries, sliced S

½ lemon, juiced

1 Tbsp sugar

1 pkg mint, cut into ribbons C

1 pkg Brown Cow vanilla greek yogurt

2 Tbsp milk

A fresh fruit salad with mint yogurt sauce is refreshing and perfect for this first few hints of spring. This can be made vegan by replacing regular milk and yogurt with dairy-free.

SOUP: Miso, Rice & Mushroom Soup

1 yellow onion, thinly sliced

1 pkg mushrooms, thinly sliced

1 bunch chard, sliced into chiffonade

1 quart mushroom or chicken stock

1 tsp soy sauce (or to taste)

1 pkg Lundberg organic Thai Hom Ali rice C

3 Tbsp miso paste

1 pkg dried seaweed (SeaSnacks brand)

Breath in, breath out. This soup is comforting and healthy but also rich in nutrients and helps give your body what it needs.

BREAKFAST

Organic Valley Organic Fuel Protein Powder C

Organic Valley Organic Protein Shakes C

Case Ataulfo Mangoes $3 off C or Mexico Yellow Mangoes S

Organic Valley Organic Eggs C

California White Peaches & White Nectarines S

Living Harvest Tempt Hempmilk Non-Dairy Beverages S

Cascadian Farms Farmstand Granolas S

Manitoba Harvest Hemp Hearts S

Garden of Life Protein & Greens Powder S

Enjoy smoothies this week or simply have some yogurt and granola. Eggs are also on sale so omelettes anyone?

LUNCH

Saffron Road Broth or Entree C

Fresh Organic Chicken $5 off of $20 C

Responsibly Farmed Frozen Atlantic Salmon Fillets C

Maya Kaimal Sauce or Marinade C

Hilary’s Organic Veggie Burgers C

Follow Your Heart Smoked Gouda-Style Slices C

Follow Your Heart Vegenaise C

Made Right Here Chicken Kebabs and Satays S

Koch, USA Smoked Turkey Breast S

From Our Bakery Organic Tuscan Bread S

Prep some veggie burgers or turkey sandwiches this week or use the marinade on sale to dress up roast chicken, salmon or kebabs!

SNACK

Saffron Road Snacks C

Earth’s Best Snacks or Meals C

Que Pasa White, Yellow or Blue Corn Tortilla Chips C

Barber’s Farmhouse Cheese 1833 Vintage Reserve Cheddar S

Maitres Laitiers du Contentin Petit Suisse Fresh Snacking Cheeses S

Mary’s Gone Crackers Super Seed & Thins Crackers S

Crackers and cheese for sure! There are plenty of healthy snacks to choose from this week.

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Pantry Staples

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

Olive Oil

Coconut Oil

Brown Rice

Salt

Pepper

Sugar

Red Pepper Flakes

Soy Sauce

Ponzu

Cajun Seasoning

Maple Syrup or Agave

Milk

Mayonnaise (or Vegenaise on sale)

Toasted Sesame Oil

Toasted Sesame Seeds

Dried Thyme

Balsamic Vinegar

Shopping List by Department

(full list here by department)

Produce

1 bag peeled garlic

1 bag yellow onions

1 English cucumber

1 vine-ripened tomatoes

1 avocado

1 bunch organic celery

1 1-lb bag carrots

1 bunch fresh basil

1 red onion

2 bunches bok choy

2 pkg shiitake mushrooms

1 red cabbage

1 bunch green onions

1 bunch parsley

1 bunch rosemary

4 lemons

1 bunch asparagus S

1 pkg baby kale

1 pkg arugula

5 oranges

3 apples

2 Ataulfo or Mexico yellow mangoes S/C

1 box organic strawberries S

1 pkg mint

1 bunch chard

Meat/Protein

2-3 lbs bone-in split chicken breast, thighs or drumsticks S

1 lb wild caught fresh blue catfish fillets S

1 pkg Nature’s Ranch teriyaki-flavored meatballs S or extra firm tofu (optional)

Dairy/Eggs

1 cup milk

1 Brown Cow vanilla Greek yogurt

1 block parmesan

1 container white miso

Grains/Nuts/Dried Fruit/Pasta

1 pkg Lundberg organic Thai Hom Ali rice or regular rice

Canned Goods & Non-Perishables

2 pkg dried seaweed (SeaSnacks brand)

1 quart mushroom stock

1 jar tahini sauce

1 jar pomegranate molasses (optional)

Frozen Items

None

BREAKFAST

Organic Valley Organic Fuel Protein Powder C

Organic Valley Organic Protein Shakes C

Case Ataulfo Mangoes $3 off C or Mexico Yellow Mangoes S

Organic Valley Organic Eggs C

California White Peaches & White Nectarines S

Living Harvest Tempt Hempmilk Non-Dairy Beverages S

Cascadian Farms Farmstand Granolas S

Manitoba Harvest Hemp Hearts S

Garden of Life Protein & Greens Powder S

LUNCH

Saffron Road Broth or Entree C

Fresh Organic Chicken $5 off of $20 C

Responsibly Farmed Frozen Atlantic Salmon Fillets C

Maya Kaimal Sauce or Marinade C

Hilary’s Organic Veggie Burgers C

Follow Your Heart Smoked Gouda-Style Slices C

Follow Your Heart Vegenaise C

Made Right Here Chicken Kebabs and Satays S

Koch, USA Smoked Turkey Breast S

From Our Bakery Organic Tuscan Bread S

SNACK

Saffron Road Snacks C

Earth’s Best Snacks or Meals C

Que Pasa White, Yellow or Blue Corn Tortilla Chips C

Barber’s Farmhouse Cheese 1833 Vintage Reserve Cheddar S

Maitres Laitiers du Contentin Petit Suisse Fresh Snacking Cheeses S

Mary’s Gone Crackers Super Seed & Thins Crackers S

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Weekly Meal Plan Recipes

MAINS

MAIN 1: Tahini Chicken with Cucumber Salad

2-3 lbs bone-in split chicken breasts, thighs or drumsticks S

2 cloves garlic, minced

1 yellow onion, chopped

1 Tbsp olive oil

1 lemon, sliced in half and seeds removed

1 bunch parsley

2 Tbsp honey or pomegranate molasses if available

½ cup tahini

1 tsp each salt and pepper

1 bunch rosemary

1 English cucumber

2 vine-ripened tomatoes, sliced in half from top to bottom and quartered

1 pkg arugula

Process:

Preheat oven to 375 F.

Combine garlic, onion, olive oil, whole lemon, parsley, pomegranate molasses (if using), tahini and salt and pepper in a blender. Puree until smooth.

Arrange chicken in a baking dish just large enough to fit all of it in an even layer and pour half of sauce over chicken, turning pieces to coat. Place 3-4 fresh rosemary sprigs on top.

Put in the oven and bake for 30-45 minutes, or until chicken is done and lightly browned.

While chicken is cooking, make salad: using the rest of the tahini sauce, pour over sliced cucumbers, tomatoes and arugula and toss gently to combine. Refrigerate until ready to eat.

MAIN 2: Ponzu-Marinated Catfish with Garlic Bok Choy

¼ cup ponzu or soy sauce

2 Tbsp rice vinegar

1 Tbsp agave or sugar

2 Tbsp toasted sesame oil, divided

1 Tbsp sesame seeds

½ red onion, thinly sliced

4 cloves garlic, thinly sliced, divided

1 lb wild caught fresh blue catfish fillets S

1 pinch red pepper flakes

2 bunches bok choy, rinsed and sliced in half if large

1 pkg dried seaweed, crumbled

Tip: use extra brown rice from the recipe below if desired

Process:

In a large bag or bowl, combine ponzu, rice vinegar, agave, sesame oil, sesame seeds, garlic and red onion and marinate for 20 minutes on the counter.

Preheat oven to high broil.

Remove fish from bag and place fish on an oiled baking sheet. Broil for 10 minutes.

Add bok choy to bag with marinade and turn to coat.

For the last five minutes of broiling, add bok choy and place the rest of marinade in a small pot to heat and reduce.

Remove fish and bok choy from oven once cooked (fish should be flaky and bok choy should be bright green and a little crispy around the edges.

Let rest for a few minutes, then drizzle with reduction and sprinkle with any leftover sesame seeds to serve.

MAIN 3: Detoxifying Teriyaki Mushroom Grain Bowl

2 cups brown rice, cooked (can be made in advance)

1 pkg shiitake mushrooms

⅓ cup agave

⅓ cup balsamic vinegar

2 Tbsp soy sauce

½ red cabbage, shredded

½ red onion, thinly sliced

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

1 avocado, sliced thinly

½ bunch cilantro, chopped

1 Tbsp toasted sesame oil

2 Tbsp toasted sesame seeds

1 pkg Nature’s ranch teriyaki-flavored meatballs or cubed extra firm tofu (optional)

Sriracha hot sauce (optional)

Process:

Begin by cooking rice if you haven’t yet. Combine 1 part rice with 2 parts water, cover and cook until water is absorbed and rice is done, adding water as necessary.

Marinate mushrooms: place shiitakes in a bag with the agave, balsamic and soy. Allow to marinate at least 20 minutes, but these are great if they marinate overnight.

In a single serve bowl, scoop in some rice, add marinated mushrooms, cabbage, onion, green onion, avocado and cilantro and top with a drizzle of sesame oil and a sprinkling of sesame seeds.

Add cooked meatballs or cold tofu if desired.

SIDES

SIDE 1: Lemon Asparagus Salad with Shaved Parmesan Crisps

2 lemons, zested & juiced

1 bunch asparagus, cut into ribbons using a vegetable peeler S

2 garlic cloves, minced C

1 tsp each salt & pepper

1 Tbsp olive oil

1 block parmesan, shaved

½ pkg baby kale

Process:

Combine lemon juice, zest, asparagus ribbons, garlic and salt and pepper with the olive oil and set aside to marinate a bit. (This can be done the day prior.)

Preheat oven to 350 F.

Gather parmesan shavings into flat piles, about 4 shavings per pile.

Place them on a piece of parchment paper on a baking sheet and bake until melted and browned slightly.

Remove from the oven, let them cool and test one for doneness. It should be crisp and crunchy but not burned. Return to the oven as needed. Store these in a plastic bag for use throughout the week. Make as many as you like!

Serve the asparagus over a bed of baby kale and top with parmesan crisps. Serve immediately.

BONUS SIDE Fresh Fruit Salad with Mint Yogurt Drizzle

5 oranges, peeled and cut into segments

3 apples, cored and sliced

2 Ataulfo or yellow mangoes, peeled, pitted and cubed S/C

1 box organic strawberries, sliced S

½ lemon, juiced

1 Tbsp sugar

1 pkg mint, cut into ribbons C

1 pkg Brown Cow vanilla greek yogurt

2 Tbsp milk

Process:

Combine all fruit with sugar and toss to coat sugar evenly. Set aside in the fridge to chill and macerate. The sugar will draw out the natural juices of the fruit, making a nice sauce to coat the salad.

While fruit is chilling, combine mint, yogurt and milk until you reach your desired “drizzle” consistency. *Omit the yogurt for a vegan dish!

Serve cold with drizzle and a mint leaf for garnish.

SOUP: Miso, Rice & Mushroom Soup

1 yellow onion, thinly sliced

1 pkg mushrooms, thinly sliced

1 Tbsp olive oil or sesame oil

1 quart mushroom or chicken stock

1 pkg Lundberg organic Thai Hom Ali rice or any rice of your choosing

1 bunch chard, sliced into chiffonade

3 Tbsp miso paste

Soy sauce to taste

Process:

Saute onion and mushrooms in oil until wilted, about 10 minutes.

Add stock and rice and cook until rice is al dente.

Add chard ribbons and allow them to steep for 5 minutes.

Remove from heat and add miso just before serving, making sure to mix well enough to break up any clumps. Taste before serving and add soy sauce if needed.

BREAKFAST

Organic Valley Organic Fuel Protein Powder C

Organic Valley Organic Protein Shakes C

Case Ataulfo Mangoes $3 off C or Mexico Yellow Mangoes S

Organic Valley Organic Eggs C

California White Peaches & White Nectarines S

Living Harvest Tempt Hempmilk Non-Dairy Beverages S

Cascadian Farms Farmstand Granolas S

Manitoba Harvest Hemp Hearts S

Garden of Life Protein & Greens Powder S

LUNCH

Saffron Road Broth or Entree C

Fresh Organic Chicken $5 off of $20 C

Responsibly Farmed Frozen Atlantic Salmon Fillets C

Maya Kaimal Sauce or Marinade C

Hilary’s Organic Veggie Burgers C

Follow Your Heart Smoked Gouda-Style Slices C

Follow Your Heart Vegenaise C

Made Right Here Chicken Kebabs and Satays S

Koch, USA Smoked Turkey Breast S

From Our Bakery Organic Tuscan Bread S

SNACK

Saffron Road Snacks C

Earth’s Best Snacks or Meals C

Que Pasa White, Yellow or Blue Corn Tortilla Chips C

Barber’s Farmhouse Cheese 1833 Vintage Reserve Cheddar S

Maitres Laitiers du Contentin Petit Suisse Fresh Snacking Cheeses S

Mary’s Gone Crackers Super Seed & Thins Crackers S

________________________________________________________________________

Mini Meal Plan

Whole Foods Market

May 24th – 30th

This list is based on Sale & Coupon items for the week of May 24th – 30th, 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.

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 Creole Blackened Fish Burgers

1 lb Wild Caught, USA fresh mahi mahi fillets (or any type of seafood steak) S

2 Tbsp Creole seasoning

2 tsp olive oil or butter

½ cup mayo

2 cloves garlic, minced

1 Tbsp smoked paprika

½ tsp salt

1/2 red onion, sliced into rounds

1 pkg brioche buns (located in the bakery) or Rudi’s organic hamburger buns S

1 Avocado, sliced (optional)

½ cup fresh salsa or pico de gallo

1 head Bibb Lettuce, washed and leaves separated

Blackened fish burgers are one of our favorite things here at Vie because they come together so quickly and are super healthy! Better yet, ditch the bun and serve on a bed of lettuce and you’ve got a light salad.

MAIN 2 Marinated Yogurt Chicken Kebabs

2-4 WFM prepared chicken kebabs (at the meat counter) S

1 pint greek yogurt

2 Tbsp curry powder

2 tsp salt and pepper, divided

2 cups basmati rice

2 zucchini, cut into 1 inch cubes

2 tsp olive oil, divided

This is a true 30 minute dinner. Use the premade kebabs from the meat counter and dress them up with this delicious yogurt marinade. Add roasted zucchini for extra flavor and veg!

MAIN 3 Salade Niçoise

1 head Bibb lettuce

1 can White beans

2 tsp dried Italian Herbs or Herbes de Provence

1 pinch Red pepper flakes

2 Tbsp Olive oil

2 Tbsp Red wine vinegar

1 tsp each salt & pepper

½ lb Green beans, trimmed

1 small container Marcona almonds (near the cheese and olives case)

1 can Tuna or Salmon (optional) *or indulge in a large tuna or salmon steak S

2-4 hard-boiled Eggs (optional)

Honey mustard or shallot vinaigrette

A vibrant and healthy entree salad, this one is great because everyone can pick and choose what they like. It’s a win-win for everyone.

SIDES

SIDE 1 Butternut Grains

1 Shallot, minced

1 Tbsp Oil or butter

2 stalks Celery, diced

1 Carrot, diced

1 bag frozen Butternut squash

1 bag Whole Foods 365 brand quick-cooking Grains. your choice

1 tsp each salt & pepper

This side is great for folks who shy away from butternut squash because it’s, well, sometimes tricky to add into meals. Am I right? Sneak it into the grains and you’ll have a creamy and bright grain salad that can be served warm or cold.

BONUS SIDE Kale Cobb

½ Red onion. Sliced thinly

2 bunches Kale, ribs removed and chopped finely

2-4 hard-boiled Eggs

1 pkg Bacon, cooked

1 Avocado, sliced

1 pkg Blue cheese crumbles

2 cups Homemade croutons (made from stale bread. Use the fire bread on sale this week!)

What a winner! A nice change up in the Cobb Salad department. Enjoy this one with any of your favorite toppings, but keep in mind that our suggestion really compliment each other well.

SOUP Corn & White Bean Chowder

8 ears corn, your choice S

1 yellow onion, chopped

4 cloves garlic, minced

2 carrots, diced

2 celery stalks, diced

1 tsp olive oil

1 can white beans, drained and rinsed

2 cups milk or unflavored, unsweetened nut milk

1-2 tsp salt and pepper, to taste

This is a fantastic creamy vegan soup (use nut milk) that feels like summer! The white beans add a hearty punch and you’ll even learn how to make your own vegetable stock, to boot.

BREAKFAST

Stonyfield Yogurt C

Organic Valley grassmilk yogurts C

Kashi cold cereal C

Harmless Harvest organic coconut water C

California red cherries S

California organic blueberries S

Mexico organic seedless grapes S

Bulletproof collagen or whey protein powder S

Ideas (NEW): Make smoothies with fresh or frozen fruit, yogurt, coconut water, protein powder and spinach (all on sale).

LUNCH

Saffron Road Snacks, Broth, Sauce or Entree C

Produce $5 any one purchase of $25 or more C

WFM Sausages C

Organic Valley shredded cheese C

Modern Table Meal Kit or Bean Pasta Meal Starter C

Lundberg organic sprouted rice entree C

WFM smoked mozzarella pasta salad at the deli counter S

Wellshire premium beef franks S

Rudi’s organic hot dog rolls S

Rudi’s organic hamburger buns S

Daiya shreds, blocks, cream cheeze and slices S

Kourellas organic grill and eat cheese S

Ideas: Lots on sale for lunches this week! Cook grains for rice bowls, enjoy salad and a soup or make a sausage melt sandwich.

SNACK

Saffron Road Snacks C

Enjoy Life Snacks, Baking Mix or Plentils C

Organic Prairie organic beef mighty bars C

R.W. Knudsen organic sensible sippers juice boxes C

Kettle chips S

Honest lemonade S

Ideas: It’s always easy to find healthy foods to snack on like fruits and vegetables, but there are some great snack foods on sale this week that will be perfect for a cookout, too!

_________________________________________________________

Pantry Staples

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

Olive Oil

Unsalted Butter

Salt

Pepper

Creole Seasoning

Mayo

Smoked Paprika

Soy Sauce (or Amino Acids)

Agave, Honey or Sugar

Red Pepper Flakes

Coconut Oil

Toasted Sesame Oil & Regular Sesame Oil

Sesame Seeds

Jasmine Rice

Basmati Rice

Curry Powder

Italian Herb Seasoning or Herbes de Provence

Red Wine Vinegar

Marcona Almonds (near olive & cheese case)

Dijon Mustard

Milk or Nut Milk (unflavored & unsweetened)

Shopping List by Department

(full list here by department)

Produce

1 bag yellow onions

1 bag whole peeled garlic

1 1-lb bag carrots

1 red onion

2 avocados

1 pkg fresh salsa or pico de gallo

2 heads bibb lettuce

2 zucchini

½ lb green beans

1 shallot

1 bunch celery

2 bunches kale

8 ears corn, your choice S

Meat/Protein

1 lb wild caught USA fresh mahi mahi fillets (or any type of seafood steak) S

2-4 WFM prepared chicken kebabs (at meat counter) S

1 pkg bacon

Dairy/Eggs

1 dozen eggs

1 pint greek yogurt

1 pkg blue cheese crumbles

Grains/Nuts/Dried Fruit/Pasta

1 pkg pipe rigate pasta (or any small shaped pasta, use GF if needed)

1 pkg brioche buns (located in bakery near checkout) or Rudi’s organic hamburger buns S

1 pkg jasmine rice

1 pkg basmati rice (the two types can be used interchangeably)

2 cans white beans

1 pkg marcona almonds (located near olive and cheese cases)

1 bag WFM quick-cooking grains, your choice but farro or barley work well

1 pkg croutons (or make your own)

Canned Goods & Non-Perishables

2 cans white beans

1 can tuna or salmon

Frozen Items

1 bag frozen butternut squash

_________________________________________________________

MAINS

MAIN 1 Creole Blackened Fish Burgers with Avocado Relish

1 lb Wild Caught, USA fresh mahi mahi fillets (or any type of seafood steak) S

2 Tbsp Creole seasoning

2 tsp olive oil or butter

½ cup mayo

2 cloves garlic, minced

1 Tbsp smoked paprika

½ tsp salt

1/2 red onion, sliced into rounds

1 pkg brioche buns (located in the bakery) or Rudi’s organic hamburger buns S

1 Avocado, sliced (optional)

½ cup fresh salsa or pico de gallo

1 head Bibb Lettuce, washed and leaves separated

Process:

Coat fish in Creole seasoning and saute for 4-5 minutes on each side (depending on thickness) in a skillet with olive oil or butter.

While fish is cooking prep other ingredients and to serve assemble burgers! *Combine mayo, garlic, paprika and salt to make aioli to spread on the buns. Combine avocado and salsa to make avocado relish!

MAIN 2 Marinated Yogurt Chicken Kebabs

2-4 WFM prepared chicken kebabs (at the meat counter) S

1 pint greek yogurt

2 Tbsp curry powder

2 tsp salt and pepper, divided

2 cups basmati rice

2 zucchini, cut into 1 inch cubes

2 tsp olive oil, divided

Process:

Preheat oven to 400 F.

Combine yogurt with curry powder and half of salt and pepper.

Spread evenly over chicken kebabs and place kebabs on a foil-lined baking sheet drizzled with half the oil.

Bake for 15 minutes.

While kebabs are baking, cook rice in 4 cups water until cooked through & toss zucchini with the rest of the salt, pepper and oil.

Remove baking sheet from oven, add zucchini and rotate kebabs.

Place in the oven to cook for 10-15 minutes more, or until chicken is done and zucchini is roasted.

Serve with rice.

MAIN 3 Salade Niçoise

1 head Bibb lettuce

1 can White beans

2 tsp dried Italian Herbs or Herbes de Provence

1 pinch Red pepper flakes

2 Tbsp Olive oil

2 Tbsp Red wine vinegar

1 tsp each salt & pepper

½ lb Green beans, trimmed

1 small container Marcona almonds (near the cheese and olives case)

1 can Tuna or Salmon (optional) *or indulge in a nice big tuna or salmon steak S

2-4 hard-boiled Eggs (optional)

Honey mustard or shallot vinaigrette

Process:

Tear washed lettuce leaves and arrange on a platter.

Toss rinsed and drained white beans with the herbs, red pepper flakes, olive oil, red wine vinegar and salt + pepper.

Blanch green beans by adding them to a pot filled with 1 inch of boiling water, cover with a tight fitting lid and set a timer for four minutes. Once timer goes off, remove the beans, drain and submerge in ice water to arrest cooking. Allow to sit in ice water until ready to serve.

Slice hard-boiled eggs in half, drain tuna or salmon and green beans and arrange everything on a platter. Sprinkle with your favorite honey mustard dressing or shallot vinaigrette.

SIDES

SIDE 1 Butternut Grains

1 Shallot, minced

1 Tbsp Oil or butter

2 stalks Celery, diced

1 Carrot, diced

1 bag frozen Butternut squash

1 bag Whole Foods 365 brand quick-cooking Grains. your choice

1 tsp each salt & pepper

Process:

In a medium saucepan, saute shallot in butter or oil for 5 minutes, add celery and carrot and cook for 10 minutes.

Add butternut squash, grains and water to cover.

Cook until grains are soft,add water as needed and salt and pepper to taste.

BONUS SIDE Kale Cobb

½ Red onion. Sliced thinly

2 bunches Kale, ribs removed and chopped finely

2-4 hard-boiled Eggs, peeled and halved

1 pkg Bacon, cooked and crumbled

1 Avocado, sliced

1 pkg Blue cheese crumbles

2 cups Homemade croutons (made from stale bread. Use the fire bread on sale this week!)

*For croutons: preheat oven to 350 F, toss cubed stale bread in 1 tsp each cumin, salt, pepper, paprika and garlic powder and bake until crunchy and dry.

Process:

Combine red onion and kale.

Top with hard-boiled eggs, crumbled bacon, sliced avocado, blue cheese crumbles and croutons and drizzle with green goddess dressing to serve.

SOUP Corn & White Bean Chowder

8 ears corn, your choice S

1 yellow onion, chopped

4 cloves garlic, minced

2 carrots, diced

2 celery stalks, diced

1 tsp olive oil

1 can white beans, drained and rinsed

2 cups milk or unflavored, unsweetened nutmilk

1-2 tsp salt and pepper, to taste

Process:

Prepare two stock pots side by side.

Slice corn kernels off of all of the ears of corn and reserve kernels in a bowl.

Add corn cobs to one of the stock pots, fill with 1 quart water, and place on medium heat. Continue adding the trimmings from the onion to this pot (this will be your stock, and by using shucked corn cobs, you’ll get a nice creaminess as an end result).

In the other stock pot, cook onions, garlic, carrots and celery over medium heat in oil for 10 minutes.

Add white beans and drain stock to add to the soup pot or add using a ladle, making sure to keep stock trimmings out of soup.

Bring soup to a boil then reduce to a simmer and add salt and pepper to taste.

Add nut milk (or regular milk) just before serving.

Mini Meal Plan

Whole Foods

May 17th – 23rd

This list is based on Sale & Coupon items for the week of May 17th – 23rd, 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 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!

MAINS

MAIN 1 Chicken Bruschetta with Shaved Asparagus, Cannellini & Parmesan Salad

2-3 lbs chicken breasts ($5 off $25 spent at the Meat Department) S

1/2 cup flour

4 tsp salt, divided

1 tsp black pepper

4 Tbsp olive oil, divided

2 pkg cherry tomatoes, quartered

4 cloves garlic, minced

1 bunch basil, cut into chiffonade

Pinch red pepper flakes

1/2 cup grated parmesan

1-2 bunches asparagus, trimmed and shaved into thin strips with vegetable peeler

2 lemons, zested and juiced

1 can cannellini beans, drained and rinsed

1 chunk parmesan shaved into strips to garnish

The bruschetta plays two roles in this dish in two very different ways. First, it is used to season and braise the chicken and second, its vibrant ingredients top the chicken as it is served to really create a layered flavor combination. You will make this dish again and again.

MAIN 2 Creole Blackened Fish with Green Bean Saute

2 cloves garlic, minced

1 yellow onion, sliced into slivers

2 Tbsp olive oil, divided

1 lb green beans, trimmed

1 red bell pepper

1 tsp each salt & pepper

1-2 lbs Wild Caught, USA Turbot fillet S

2 Tbsp creole seasoning S

Creole spices gives this blackened fish the perfect amount of spice! You’ll the ease of this one-pan main!

MAIN 3 Cauliflower Steaks with Smoked Gouda Cheese Sauce

2 heads cauliflower, sliced into thick “steaks”

2 sprigs rosemary, leaves removed and chopped

4 cloves garlic, sliced

2 tsp salt

1 pinch red pepper flakes

2 Tbsp olive oil

1 yellow onion, diced

1 Tbsp unsalted butter

1/4 cup flour

2 cups milk

2 cups smoked gouda, grated

Salt and pepper to taste

A great vegetarian dish, if you haven’t made cauliflower steaks before you don’t know what you’re missing! They absorb a great amount of flavor and come out crisp and, dare I say it, meaty! And of course, there’s the cheese sauce. Need I say more?

SIDE

SIDE 1 Roasted Pepper & Arugula Salad

3 bell peppers, multicolored

1 dozen eggs

1 cup almonds, toasted

1 pkg arugula

1/4 cup blue cheese, crumbled

2 Tbsp basil, leaves torn

2 Tbsp balsamic vinegar

1 Tbsp honey

1 Tbsp olive oil

2 tsp soy sauce

Light, healthy and easy to make, leave off the eggs and blue cheese if you want a plant-based spin.

SOUP

Parmesan-Zucchini Soup

2 yellow onions, chopped

4 cloves garlic, chopped

1 tsp olive oil

2 large zucchini, sliced into rounds

4 stalks celery, chopped

1-2 quarts vegetable stock or water

1 cup cannellini beans, drained and rinsed

2 tsp salt and pepper, or to taste

1 cup parmesan, divided

This soup reminds me of warm summer nights. It is simple and nutritious and the zucchini real adds a nice subtlety to the flavors!

BREAKFAST

Banana Spinach Smoothies with frozen fruit: strawberries, mixed berries, blueberries (your choice)

Coffee

LUNCH

Sandwich bread

Deli Ham and Turkey

Sliced Cheese

Salads+Leftovers for toppings

SNACK

Fresh fruit (bananas, apples, oranges, grapes)

_____________________________________________________________

Pantry Staples

Dijon Mustard

Soy Sauce

Black Pepper

Salt

Red Pepper Flakes

Olive Oil

Flour

White Vinegar

Garlic Powder

Sunflower Seeds

Dried Cranberries

Apple Cider Vinegar

Unsalted Butter

Milk (2 cups)

Almonds

Balsamic Vinegar

Honey or Agave

Rice Vinegar

Mirin

Vegetable Oil

Shopping List by Department

Produce

2 pkg cherry tomatoes

1 bag whole peeled garlic

1 large pkg basil

1-2 bunches thick asparagus

2 lemons

1 bag yellow onions

1 lb green beans

1 red bell pepper + 3 bell peppers (multicolored–stoplight pack if available)

2 heads cauliflower

1 bunch fresh rosemary

1 pkg arugula

2 large zucchini

1 bunch celery

Meat/Protein

2-3 lbs chicken breasts ($5 off $25 spent at the Meat Department) S

1-2 lbs Wild Caught, USA Turbot fillet S

Dairy/Eggs

1 pkg sour cream (1 cup needed)

1 pkg grated parmesan

1 small block parmesan

1 block smoked gouda (to equal 2 cups grated)

1 dozen eggs S

Blue cheese crumbles (to equal a ¼ cup)

Grains/Nuts/Dried Fruit

None this week

Canned Goods & Non-Perishables

2 cans cannellini beans

1-2 quarts vegetable stock

Frozen Items

None this week

________________________________________________________________

MAINS

MAIN 1 Chicken Bruschetta with Shaved Asparagus, Cannellini & Parmesan Salad

2-3 lbs chicken breasts ($5 off $25 spent at the Meat Department) S

1/2 cup flour

4 tsp salt, divided

1 tsp black pepper

4 Tbsp olive oil, divided

2 pkg cherry tomatoes, quartered

4 cloves garlic, minced

1 bunch basil, cut into chiffonade

Pinch red pepper flakes

1 lemon, sliced into 6-8 wedges

2 cups white wine or chicken stock

1/2 cup grated parmesan

1-2 bunches asparagus, trimmed and shaved into thin strips with vegetable peeler

1 lemon, zested and juiced

½ red onion, sliced

1 can cannellini beans, drained and rinsed

1 chunk parmesan shaved into strips to garnish

Process:

Make bruschetta first to allow flavors to marinate. Combine in a bowl the tomatoes, garlic, basil, red pepper flakes and 1 tsp salt. Drizzle with olive oil and slice up lemon wedges.

Slice each breast in half and place between two pieces of plastic or parchment. Pound thin and evenly with a rolling pin. Remove top layer or plastic or parchment and sprinkle 2 tsp salt and pepper on both sides of each cutlet.

Dredge (or coat) chicken cutlets in flour, tapping off any excess.

In a large skillet, heat 2 Tbsp olive oil until shimmering, add chicken and brown 3-4 minutes per side. Add 1 cup of bruschetta and white wine and bring to a simmer, making sure to cover skillet with a lid to keep in liquid. Once mixture has come to a simmer, remove lid and turn heat to low. Cook until sauce is reduced and thickened.

While chicken is cooking, make asparagus salad: In a separate bowl, toss half of grated parmesan, asparagus, lemon zest and juice, red onion, cannellini beans and 1 tsp salt. Taste and adjust seasonings if needed. Drizzle with remaining olive oil.

To serve, sprinkle the remaining ¼ cup of grated parmesan over chicken and place under broiler for 2 minutes to brown slightly. Serve chicken with a side of salad, topped with bruschetta and a lemon wedge.

MAIN 2 Creole Blackened Fish with Green Bean Saute

4 Yukon gold potatoes, sliced into wedges

1 tsp garlic powder

1 tsp each salt & pepper

1 tsp fresh thyme, chopped

1 tsp creole seasoning S

3 Tbsp olive oil, divided into Tbsp

2 cloves garlic, minced

1 sweet onion S, sliced into slivers

1 lb green beans, trimmed

1 red bell pepper, sliced into strips

1-2 lbs Wild Caught, USA Turbot fillet S

2 Tbsp creole seasoning S

Process:

In a large skillet, cook garlic and onion for 5 minutes in oil.

Add green beans and red bell pepper and saute for 10 minutes.

Remove from heat and pour into a warmed serving dish (heat ovenproof dish in oven for 15 minutes at 350 F before using). Cover with foil and cook fish:

Add the other half of oil to the pan that you cooked the green beans in,

MAIN 3 Cauliflower Steaks with Smoked Gouda Cheese Sauce

2 heads cauliflower, sliced into thick “steaks”

2 sprigs rosemary, leaves removed and chopped

4 cloves garlic, sliced

2 tsp salt

1 pinch red pepper flakes

2 Tbsp olive oil

1 yellow onion, diced

1 Tbsp unsalted butter

1/4 cup flour

2 cups milk, or more as needed

2 cups smoked gouda, grated

Salt and pepper to taste

Process:

Preheat oven to 400 F.

Slice cauliflower into “steaks” crosswise and place on a foil-lined baking sheet.

Combine rosemary, garlic, salt and red pepper flakes and sprinkle evenly over both sides of cauliflower.

Coat both sides with oil and place in the oven for 15-20 minutes.

While cauliflower is cooking, make smoked gouda sauce: Saute onion in butter for 5 minutes. Add flour and stir constantly for 2 minutes.

Slowly add milk little by little and whisk often to prevent thumps. Add as much milk as needed to create a thick, but pourable sauce.

Add grated smoked gouda and stir to melt and combine evenly. Season with salt and pepper and taste.

Serve gouda sauce over cauliflower steaks.

SIDE

SIDE 1 Roasted Pepper & Arugula Salad

3 bell peppers, multicolored

3-6 eggs

1 cup almonds, toasted

1 pkg arugula

1/4 cup blue cheese, crumbled *optional

2 Tbsp basil, leaves torn

2 Tbsp balsamic vinegar

1 Tbsp honey

1 Tbsp olive oil

2 tsp soy sauce

Process:

Heat oven to a low broil and line a baking sheet with foil. Wash bell peppers and place on baking sheet.

Add to the oven in the lowest third of the oven and broil peppers for 15 minutes or until blackened slightly and soft.

Remove once done and allow to cool. Once cooled, pull out stems and seeds and slice into strips.

While bell peppers are roasting, soft boil eggs: In a saucepan filled with salted water, add eggs before heating. Bring water to a boil with eggs, and keep an eye on them. Once the water begins to boil, set a timer for 3 minutes.

Remove from heat after 3 minutes and drain off hot water in the sink. Add cool running water to pan and keep draining and adding cool water until eggs are fairly cool to the touch. Crack shells and peel under running water. Slice eggs in half.

On a serving platter, arrange arugula with roasted red peppers, soft-boiled eggs and toasted almonds. Sprinkle with blue cheese (if desired) and basil and quickly whisk (or shake in a jar) the vinaigrette: balsamic, honey, olive oil and soy sauce.

Pour over salad to serve.

SOUP

Parmesan-Zucchini Soup

2 yellow onions, chopped

4 cloves garlic, chopped

1 tsp olive oil

2 large zucchini, sliced into rounds

4 stalks celery, chopped

1-2 quarts vegetable stock or water

1 cup cannellini beans, drained and rinsed

2 tsp salt and pepper, or to taste

1 cup parmesan, divided

Process:

In a soup pot, saute onions and garlic in oil for 5 minutes.

Add zucchini + celery and cook for an additional 5 minutes.

Add stock and cannellini beans and bring to a boil, then reduce to a simmer for 15 minutes.

Add half of parmesan and salt & pepper just before serving and adjust seasonings as necessary after tasting.

Top soup with the rest of parmesan to serve.

Mini Meal Plan

Whole Foods Market

May 10th – 16th

This list is based on Sale & Coupon items for the week of May 10th – 16th, 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.

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!

MAINS

MAIN 1 Honey Mustard Roasted Chicken Drumsticks with Mushrooms & Artichokes

1-2 pkg Bell & Evans USA chicken drumsticks S

2 tsp each salt & pepper, divided

1 cup honey

1 cup dijon mustard

1 Tbsp apple cider or white vinegar

1 tsp soy sauce

2 cloves garlic, minced

1 yellow onion, cut into slivers

1-2 pkg mushrooms, quartered

2 sprigs rosemary, leaves removed and chopped

1 tsp olive oil

1 can artichoke hearts, quarters or bottoms

2 cups rice, quinoa or barley (whatever you have on hand)

This is a delicious and healthy one dish meal! Simply toss chicken in honey mustard sauce surrounded by mushrooms, rosemary and artichokes and bake away.

MAIN 3 Garlicky Beans & Crispy Kale with Crostini

1 bag white beans, cooked and divided (half used for soup)

8 cloves garlic, sliced

1 yellow onion, diced

1 can fire roasted tomatoes

2 cups chicken broth

2 tsp salt, divided

2 pinches red pepper flakes, divided

2 bunch kale, ribs removed and roughly chopped

2 Tbsp olive oil

1 Tbsp garlic powder

1 tsp smoked paprika (regular is fine)

1 bag crostini or 1 baguette to make your own

1 bunch basil, leaves torn

*Add 1 pkg frozen barramundi fish fillets for added protein!

Perfect for the vegetarian or vegan in your life, this simple dish is packed with subtle garlic flavor. The creaminess of the white beans and the crunchiness of the baked kale makes this dish a true winner. Eat it as a light stew with the crostini.

MAIN 3 Tofu Fries with Sugar Snap Sauté

1-2 blocks extra firm tofu, sliced into “fries” or cube

2 Tbsp rice seasoning (found in the Asian section)

1 Tbsp ground ginger

1 Tbsp garlic powder

1 tsp dried mustard

2 Tbsp oil

1 lb sugar snap peas, sliced in half

1 shallot, sliced thinly

2 Tbsp rice vinegar

1 Tbsp mirin

2 tsp agave

2 tsp toasted sesame oil

1 tsp soy sauce

At Vie tofu is never boring! Slice the tofu into “fries” and bake for a healthy meal that pairs nicely with the crunch of the lightly sauteed sugar snaps. This is plant-based eating at its best!

SIDES

SIDE 1 Goat Cheese-Stuffed Brioche with Lemon Shallot Butter & Dill

1 shallot, minced

2 lemons, zested and juiced

2 sticks unsalted butter

2 tsp salt

1 bunch dill, rinsed and chopped finely

1 Euro Classic braided French brioche, sliced along the slits of the braids 2/3rd through S

1 log goat cheese, frozen for 30 minutes then sliced into thin rounds

We love stuffing bread and this side is great because you’ll learn how to make compound butter (every chef’s secret) in the process.

BONUS SIDE Fruit Salad

2 pints blueberries, rinsed

1 Mexico organic cantaloupe S, peeled and cubed

1 Mexico organic honeydew S, peeled and cubed

2 pkg organic strawberries S, hulled and sliced in half

2 Tbsp fresh mint, chopped

Every now and then, a good fruit salad is the perfect accompaniment to a dinner. We love that there are so many different kinds of fruit on sale, so take advantage of what’s available and make enough to use for breakfast, lunch and snacks throughout the week.

SOUP

Pesto White Bean

1 large pkg basil

1 cup pine nuts, toasted

1 cup grated parmesan *optional

2 cloves garlic, left whole

1 pinch red pepper flakes

1 tsp olive oil

1 pinch salt

1 lemon, zested and juiced

1 yellow onion, chopped

4 cloves garlic, chopped

½ bag white beans, cooked (2 cups reserved)

2 Yukon gold potatoes, peeled and cubed

1-2 quarts chicken or vegetable stock

2 tsp salt and pepper (or to taste)

Go vegan with this soup or add chicken stock and parm for added flavor–either way you’ll love the simplicity of this soup!

BREAKFAST

20 % off $10 or more purchase from the Bakery Department C

Bacon from the Meat Counter C

Back to Nature Cereals & Juices C

Cut cantaloupe or honeydew C

Mexico organic cantaloupes and honeydew melons S

Organic Valley grassmilk yogurt C

Harmless Harvest organic coconut water C

Euro Classic braided French brioche 2 for $10 S

Mexico/California organic strawberries S

Wellshire dry-rubbed bacon S

Mexico raspberries S

Siggi’s Icelandic style skyr yogurt S

LUNCH

Back to Nature Soups C

Modern Table Meal Kit or Bean Pasta Meal Starter C

Lundberg Organic Sprouted Rice Entree C

Organic Valley shredded cheese C

Imagine Soups C

WFM Sonoma chicken salad S

SNACK

Back to Nature Snacks C

Doctor Kracker whole grain snacks C

Ella’s Kitchen organic meals and snacks C

Organic Prairie beef mighty bars C

Garden of Eatin’ chips C

________________________________________________________________

Pantry Staples

Salt

Pepper

Honey

Sugar

Agave

Dijon Mustard

Apple Cider or White Vinegar

Soy Sauce

Olive Oil

1 Bottle Beer

Creole Seasoning

Vegetable Oil

Garlic Powder

Smoked or Regular Paprika

Ground Ginger

Dried Mustard

Rice Vinegar

Mirin

Toasted Sesame Oil

Unsalted Butter

White Wine

Pine Nuts

Red Pepper Flakes

Shopping List by Department

Produce

1 bag whole peeled garlic

1 bag yellow onions

1-2 pkg mushrooms (white or cremini)

1 pkg rosemary

3 shallots

2 bunches kale

1 large pkg basil

1 lb sugar snap peas

4 lemons

1 bunch dill

4 Yukon gold potatoes

2 pints blueberries

1 Mexico organic cantaloupe S

1 Mexico organic honeydew S

2 pkg organic strawberries S

1 bunch fresh mint

Meat/Protein

1-2 pkg Bell & Evans USA chicken drumsticks S

1-2 blocks extra firm tofu

Dairy/Eggs

1 log goat cheese

1 cup grated parmesan *optional

Grains/Dried Fruit/Nuts/Beans

1 pkg rice

1 bag white beans, your choice

1 bag WFM crostini or 1 baguette (made into crostini at home)

1 loaf Euro Classic braided French bread S (2 for $10)

Canned Goods & Non-Perishables

1 can artichoke hearts, quarters or bottoms

1 small can fire-roasted tomatoes

1 quart chicken or vegetable stock

1 pkg rice seasoning (found in the Asian section)

Frozen Items

1 pkg Responsibly Farmed frozen barramundi fish S *optional

________________________________________________________________

Recipes

MAINS

MAIN 1 Honey Mustard Roasted Chicken Drumsticks with Mushrooms & Artichokes

1-2 pkg Bell & Evans USA chicken drumsticks S

2 tsp each salt & pepper, divided

1 cup honey

1 cup dijon mustard

1 Tbsp apple cider or white vinegar

1 tsp soy sauce

2 cloves garlic, minced

1 yellow onion, cut into slivers

1-2 pkg mushrooms, quartered

2 sprigs rosemary, leaves removed and chopped

1 tsp olive oil

1 can artichoke hearts, quarters or bottoms

2 cups rice, quinoa or barley (whatever you have on hand)

Process:

Preheat oven to 375 F.

In a large, deep baking dish, sprinkle chicken into a lightly oiled bottom and lightly sprinkle with salt and pepper.

Mix together in a small bowl the honey, mustard, vinegar and soy sauce.

Pour mixture over chicken and bake for 20 minutes.

Remove from heat, add garlic, onion, mushrooms, rosemary and artichokes and return to the oven until chicken is done, about 20-30 more minutes.

While chicken is cooking make rice and serve altogether.

MAIN 2 Garlicky Beans & Crispy Kale with Crostini

1 bag white beans, cooked and divided (half used for soup)

8 cloves garlic, sliced

1 yellow onion, diced

1 tsp olive oil

1 can fire roasted tomatoes

2 cups chicken broth

2 tsp salt, divided

2 pinches red pepper flakes, divided

2 bunch kale, ribs removed and roughly chopped

2 Tbsp olive oil

1 Tbsp garlic powder

1 tsp smoked paprika (regular is fine)

1 bag crostini or 1 baguette to make your own

1 bunch basil, leaves torn

*Add 1 pkg frozen barramundi fish fillets for added protein!

Process:

Cook beans using this method: add 1 bag beans to a large pot of water, making sure beans are covered completely. Bring to a boil on the stovetop and boil for 15 minutes. Place (with an ovenproof lid) in a preheated 250 F oven and cook for 60-90 minutes. Reserve half of beans for soup.
In a large high-sided skillet or stock pot, saute garlic and onions in olive oil for 5 minutes.

Add fire-roasted tomatoes, chicken broth and half of salt. Add cooked white beans (and barramundi fish if using) and simmer for 20 minutes.

Heat oven to low broil and in a foil-lined baking sheet, toss together the rest of the salt with red pepper flakes, kale, olive oil, garlic powder and paprika.

Broil for 10-15 minutes until kale is crispy and slightly browned around the edges.

To serve: plate beans and liquid in a bowl and top with crispy kale, basil leaves and crostini on the side.

MAIN 3 Tofu Fries with Sugar Snap Sauté

1-2 blocks extra firm tofu, sliced into “fries”

2 Tbsp rice seasoning (found in the Asian section)

1 Tbsp ground ginger

1 Tbsp garlic powder

1 tsp dried mustard

2 Tbsp oil

1 lb sugar snap peas, sliced in half

1 shallot, sliced thinly

2 Tbsp rice vinegar

1 Tbsp mirin

2 tsp agave

2 tsp toasted sesame oil

1 tsp soy sauce

Process:

Preheat oven to 375 F and slice tofu by make ⅛” slices crosswise. Flip tofu on its side and repeat until you have “fries”.

On a foil-lined baking sheet, toss tofu, rice seasoning, ginger, garlic powder, mustard powder with oil. Bake for 20-25 minutes or until crispy. Resist the urge to move the tofu around too much. If it sticks to the foil, wait 10 minutes then remove easily by peeling tofu back from foil as you lift it off of the pan.

While tofu is baking, saute sugar snaps in a large skillet with shallot, rice vinegar, mirin, agave, toasted sesame oil and soy sauce over high heat for five minutes, or until bright green and still crisp.

SIDES

SIDE 1 Goat Cheese-Stuffed Brioche with Lemon Shallot Butter & Dill

1 shallot, minced

2 lemons, zested and juiced

2 sticks unsalted butter @ room temperature

2 tsp salt

1 bunch dill, rinsed and chopped finely

1 Euro Classic braided French brioche, sliced along the slits of the braids 2/3rd through S

1 log goat cheese, frozen for 30 minutes then sliced into thin rounds

Process:

Preheat oven to 350 F.

While oven is preheating, combine shallot with lemon zest and juice, butter, salt and dill.

Push goat cheese rounds into the slits of the brioche that you made and bake for 10 minutes.

Remove from heat, top with slices of shallot butter and return to the oven to further melt cheese and butter.

Serve with slices of shallot butter if desired.

BONUS SIDE Fruit Salad

2 pints blueberries, rinsed

1 Mexico organic cantaloupe S, peeled and cubed

1 Mexico organic honeydew S, peeled and cubed

2 pkg organic strawberries S, hulled and sliced in half

¼ cup sugar if desired

2 Tbsp fresh mint, chopped

Process:

In a large serving or salad bowl, gently toss fruit with sugar. Allow to sit for 10 minutes.

Stir again then top with chopped mint and serve.

SOUP

Pesto White Bean

1 large pkg basil

1 cup pine nuts, toasted

1 cup grated parmesan *optional

2 cloves garlic, left whole

1 pinch red pepper flakes

2 tsp olive oil

1 pinch salt

1 lemon, zested and juiced

1 yellow onion, chopped

4 cloves garlic, chopped

½ bag white beans, cooked (2 cups reserved)

2 Yukon gold potatoes, peeled and cubed

1-2 quarts chicken or vegetable stock

2 tsp salt and pepper (or to taste)

Process:

Make pesto first by combining basil, pine nuts, parmesan*, garlic, red pepper flakes, half of olive oil, pinch of salt and lemon zest and juice in a food processor or blender. Set aside.

Saute onion and garlic in the rest of the olive oil for 5 minutes. Add beans (minus 2 cups), potatoes and chicken or vegetable stock. Cook for 20 minutes.

Puree soup in a blender, add the rest of the beans and add salt. Taste and adjust seasonings. Cook until heated through and top with pesto to serve.

_____________________________________

Mini Meal Plan

Whole Foods Market

May 3rd – 9th

This list is based on Sale & Coupon items for the week of May 3rd – 9th, 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.

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!

MAINS

MAIN 1 Ancho Marinated Skirt Steaks with Honey Lime Mango Salad

1 lb animal welfare rated USA skirt steaks S

1 pkg dried Ancho peppers

4 cloves garlic, minced

2 Tbsp honey, divided

1 tsp soy sauce

4 limes, zested and juiced, divided

1/2 bunch cilantro, rinsed and chopped

5 mangos, cubed S

1/2 red onion, sliced into slivers

1 head romaine, shredded

This is a great recipe for turning an inexpensive cut of meat into a buttery, tender steak with every bite! The mango salad really helps to balance the tangy flavors from the marinade, too. It’s a win-win.

MAIN 2 Blackened Cod with Pineapple Mango Salsa over Massaged kale

1 lb cod S

2 tsp each of cumin, chili powder, dried oregano, dried basil, garlic powder, onion powder

1 tsp salt

1/4 tsp cayenne

2 tsp olive oil

1 bunch kale, ribs removed and roughly chopped

1/4 cup apple cider vinegar

2 Tbsp soy sauce or amino acids

1 Tbsp honey

1 Tbsp olive oil

1 pinch red pepper flakes

1 can cubed pineapple

2 mangos, cubed S

1/2 bunch cilantro

1/2 red onion, diced

1 lime, zested and juiced

New Orleans meets Baja. This cod is packed with flavor and gets a nice crunch to the outside thanks to the awesome spice rub. This is also a great follow up from the Skirt Steak recipe because you can take leftover mango salad and turn it into salsa for this recipe! Let’s use leftovers wisely, people.

MAIN 3 Shrimp over Strawberry Spinach Salad

1 lb Responsibly Farmed Thailand cooked tail-on shrimp S (buy the Chesapeake seasoned shrimp and leave off the seasonings below if you’re in a hurry!)

1 Tbsp each cumin, chili powder, paprika, garlic powder

1 tsp salt

1 pkg baby spinach

1 pkg Mexico organic strawberries S

2 Tbsp balsamic vinegar

1 Tbsp olive oil

1 tsp soy sauce

1/2 red onion, chopped

1 cup almonds, toasted

SIDES

SIDE 1 Smoky Roasted Tomatoes Stuffed with Spiced Rice

2 lbs tomatoes on the vine, sliced in half S

6 garlic cloves, left whole

2 Tbsp olive oil

2 tsp salt and pepper, divided

1 cup rice

1 Tbsp each cumin, chili powder, paprika, garlic powder

1 tsp liquid smoked *optional

1 tsp smoked sea salt

1/2 cup queso fresco

This recipe was a huge hit at a recent dinner party I attended! It is so simple and quick to make yet it works so well. You’ll be saving this recipe for your next dinner party or potluck.

BONUS SIDE Plantain Salad with Roasted Red Peppers & Cilantro Salsa Verde

2 plantains, ripe

2 tsp each cumin, chili powder

1 red bell pepper, roasted

1 poblano pepper (or cubanelle)

3 tomatillos, leaves removed and chopped

1/2 bunch cilantro

1 can hatch or green chiles, chopped

1 tsp each salt and pepper

Heaven on a plate! If you are never sure of what to do with plantains, this meal is for you. The healthy salsa verde turns it into a fun, dippable side dish that the kids will love.

SOUP

Cuban Black Bean

2 cups dried black beans, cooked

2 yellow onions, chopped

4 cloves garlic, chopped

1 Tbsp each cumin, chili powder, paprika, garlic powder

2 tsp salt and pepper, to taste

1 quart vegetable stock

1 chipotle in adobo sauce

Sour cream or tofutti sour cream to garnish

Shredded cheese or daiya cheese to garnish

1 avocado, pitted, peeled and sliced

BREAKFAST

Back to Nature Snacks, Cereals, Juices or Soups C

Cut cantaloupe or honeydew melon C

Organic cantaloupe and honeydew melons S

Heavenly Organics organic raw honey C

Organic Valley grassmilk yogurt C

Harmless Harvest organic harmless coconut water C

Organic strawberries S

Organic autumn bartlett pears S

LUNCH

Back to Nature Snacks, Cereals, Juices or Soups C

Modern Table meal kit or bean pasta meal starter C

Lundberg organic sprouted rice entree C

Organic Valley shredded cheese C

Imagine Soups C

Organic tomatoes on the vine S

WFM organic Tuscan bread S

Wellshire black forest ham S

Principe mortadella S

Emmi Roth 3 chile pepper gouda S

EVOL burritos and breakfast burritos S

Siete Farms amazing grain-free tortillas S

SNACK

Back to Nature Snacks, Cereals, Juices or Soups C

Doctor Kracker whole grain snacks C

Ella’s Kitchen organic meals and snacks C

Organic Prairie organic beef mighty bars C

Garden of eatin’ chips C

Late July restaurant style tortilla chips S

Frontera salsa S

La Panzanella mini croccantini S

Marin French Cheese traditional brie S

_______________________________________________________________

Pantry Staples

Salt

Pepper

Garlic Powder

Olive Oil

Saffron or Turmeric

Red Pepper Flakes

Dried Ancho Peppers (in package by bulk goods)

Honey

Soy Sauce

Cumin

Chili Powder

Dried Oregano

Dried Basil

Onion Powder

Cayenne

Apple Cider Vinegar

Paprika (smoked or regular)

Balsamic Vinegar

Almonds

Sherry Vinegar

Sugar

Liquid Smoke *optional

Smoked Sea Salt

Shopping List by Department

Produce

1 bag yellow onions

3 bunches cilantro

2 lemons

7 limes

1 bag whole peeled garlic

7 mangos

1 red onion

1 pkg romaine lettuce

1 pkg spinach

1 bunch kale

1 bunch mint

1 English cucumber

2 lbs tomatoes on the vine S

2 plantains, ripe

1 red bell pepper

1 poblano pepper (or cubanelle)

3 tomatillos

Meat & Protein

1 lb animal welfare rated USA skirt steak S

1 lb cod S

1 lb responsible farmed Thailand cooked tail-on shrimp S (flavored with Chesapeake seasoning if desired)

Dairy & Eggs

1 block queso fresco

1 pkg sour cream or tofutti sour cream

1 pkg shredded cheese or daiya non-dairy shredded cheese

Grains/Dried Fruit/Nuts

1 pkg white rice

1 bag dried black beans

Canned Goods & Non Perishables

1 can fire roasted tomatoes

1 can cubed pineapple

1 can hatch or green chiles

1 can chipotles in adobo sauce

1 quart vegetable stock (or make our own)

1 avocado

Frozen Items

None this week

_______________________________________________________________

Recipes

MAINS

MAIN 1 Ancho Marinated Skirt Steaks with Honey Lime Mango Salad

1 lb animal welfare rated USA skirt steaks S

1 pkg dried Ancho peppers

4 cloves garlic, minced

2 Tbsp honey, divided

1 tsp soy sauce

4 limes, zested and juiced, divided

1/2 bunch cilantro, rinsed and chopped

5 mangos, cubed S

1/2 red onion, sliced into slivers

1 head romaine, shredded

Process:

Up to 24 hours in advance and as little as 30 minutes in advance, combine skirt steak, ancho peppers (about 3), garlic, honey, soy sauce and half of the lime zest and juice in a bag. Seal tightly, turn to coat evenly and marinate.

While steak is marinating, make mango salad by combining the rest of the honey, lime zest and juice, cilantro, mangos and red onion.

Remove steak from marinade (and reserve for a later use if desired–can be frozen). Place steak in a hot pan with 1 tsp oil and cook for 3 minutes on each side, or more, depending on desired doneness.

Let steak rest 10 minutes, then slice against the grain and serve with mango salad over a bed of romaine.

MAIN 2 Blackened Cod with Pineapple Mango Salsa over Massaged kale

1 lb cod S

2 tsp each of cumin, chili powder, dried oregano, dried basil, garlic powder, onion powder

1 tsp salt

1/4 tsp cayenne

2 tsp olive oil

1 bunch kale, ribs removed and roughly chopped

1/4 cup apple cider vinegar

2 Tbsp soy sauce or amino acids

1 Tbsp honey

1 Tbsp olive oil

1 pinch red pepper flakes

1 can cubed pineapple

2 mangos, cubed S

1/2 bunch cilantro

1/2 red onion, diced

1 lime, zested and juiced

Process:

Coat cod in spices and sear on each side in a skillet with olive oil until blackened and crusty, about 5 minutes each side.

While cod is cooking, combine pineapple, cubed mangos, cilantro, red onion and lime zest and juice.

Serve blackened cod with pineapple-mango salsa on top.

MAIN 3 Shrimp over Strawberry Spinach Salad

1 lb Responsibly Farmed Thailand cooked tail-on shrimp, flavored with Chesapeake seasoning S

Or flavor plain shrimp with the following: 1 Tbsp each cumin, chili powder, paprika, garlic powder

1 tsp salt

1 pkg baby spinach

1 pkg Mexico organic strawberries S, hulled and sliced in half

2 Tbsp balsamic vinegar

1 Tbsp olive oil

1 tsp soy sauce

1/2 red onion, chopped

1 cup almonds, toasted

Process:

Arrange baby spinach on a large platter. Top with strawberries, balsamic, olive oil, soy sauce, red onion and almonds.

Add shrimp and toss to combine just before serving.

SIDES

SIDE 1 Smoky Roasted Tomatoes Stuffed with Spiced Rice

2 lbs tomatoes on the vine, sliced in half

6 garlic cloves, left whole

2 Tbsp olive oil

2 tsp salt and pepper, divided

1 cup rice

2 Tbsp each cumin, chili powder, paprika, garlic powder, divided

1 tsp liquid smoked *optional

1 tsp smoked sea salt

1/2 cup queso blanco

Process:

Preheat oven to 375 F.

On a foil-lined baking sheet, sprinkle tomatoes with cumin, chili powder, garlic powder and half the salt and pepper. Add garlic cloves and drizzle everything with olive oil. Sprinkle with liquid smoke and sea salt and place them in the oven.

Roast for 20-30 minutes or until they are browned on top, ready to burst and softened only slightly.

While tomatoes are roasting either use leftover yellow rice or make the rice in this recipe: cook rice with 2 cup water, adding cumin, chili powder, garlic powder and 1 tsp salt. Spoon cooked rice in mounds on top of roasted tomatoes and sprinkle on the queso!

BONUS SIDE Plantain Salad with Roasted Red Peppers & Cilantro Salsa Verde

2 plantains, ripe and sliced

2 tsp each cumin, chili powder

1 red bell pepper, roasted

1 poblano pepper (or cubanelle)

2 tsp each cumin, chili powder, garlic powder

3 green tomatillos, leaves removed and chopped

1 tsp each salt and pepper

1/2 bunch cilantro

1 can hatch or green chilies, chopped

½ tsp each salt and pepper

Process:

Preheat oven to 400 F.

On a foil-lined baking sheet, toss sliced plantains with red bell pepper, poblano and tomatillos. Sprinkle with oil and spice mixture.

Roast until softened and plantains are slightly caramelized, about 20 minutes.

Remove from heat and serve with leftover chimichurri or the salsa verde: to make the salsa verde combine in a blender cilantro, hatch or green chilies and salt and pepper.

SOUP

Cuban Black Bean

2 cups dried black beans, cooked

2 yellow onions, chopped

4 cloves garlic, chopped

1 Tbsp each cumin, chili powder, paprika, garlic powder

2 tsp salt and pepper, to taste

1 quart vegetable stock

1 chipotle in adobo sauce

Sour cream or tofutti sour cream to garnish

Shredded cheese or daiya cheese to garnish

1 avocado, pitted, peeled and sliced

Process:

Follow the process above for cooking black beans or use your leftovers.

In a large soup pot, saute in oil onions, garlic, cumin, chili powder, paprika and garlic powder with salt and pepper for 5 minutes.

Add vegetable stock, chipotle and bring to a boil.. Reduce to a simmer and add more water when necessary.

Use a potato masher to mash up some of the beans in the pot to increase thickness of the soup, taste seasonings and adjust if needed.

Serve hot and garnish with sour cream or tofutti, shredded cheese and sliced avocado.

Mini Meal Plan

Whole Foods Market

April 26th – May 2nd

This list is based on Sale & Coupon items for the week of April 26th – May 2nd, 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.

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 Vietnamese Meatballs with Vermicelli & Fruit Salad

1 lb Fresh Ground Dark Turkey Meat S

½ lb 85% Lean Ground Beef S

1 cup hoisin

2 Tbsp fresh ginger

2 cloves garlic

1 tsp soy sauce

1 pkg vermicelli rice noodles

1 head bibb lettuce

1/2 red onion

2 tomatoes

1 bag sprouted greens

1 pkg blackberries S

1 watermelon S

The addition of turkey makes these meatballs nice and light, plus the flavors of fresh ginger and garlic will really wow! Skip the noodles and serve over a salad or eat cold for a week’s worth of healthy leftovers and lunches. The simple fruit salad on the side gives this dish really nice balance.

MAIN 2 Green Curry Split Chicken Breasts with Rice

1 pkg Thai green curry paste

1 can coconut milk

1 tsp soy sauce

2-3 lbs split chicken breasts S

1 pkg Lundberg rice S

2 lime leaves *optional

Again, we are offering up this week a new take on chicken that is quick, easy to throw together and really flavorful! Try grilling the chicken for that added smokiness, or just roast in the oven (or make in the crockpot) and dinner will be ready before you know it!

MAIN 3 Black Bean & Quinoa Tacos (or Taco Bowls) with Spiced Jackfruit + Tofu

2 cans black beans

½ red onion

1 pkg quinoa

2 pkgs taco seasoning

1 pkg extra firm tofu

1 pkg Mexican-spiced jackfruit (in the tofu case)

1 avocado

1 pkg salsa

½ bunch cilantro

Any leftover lettuce and tomatoes from burgers

1 bag Late July clasico tortilla chips S

1 bag corn tortillas

It’s taco season and who doesn’t love a good taco or taco bowl? We love this dish because it’s so versatile and is aimed to please even the pickiest of eaters. Do as the vegans do and try something new! Jackfruit is the new meatless protein that tastes as good (if not better) than the real thing and with the flavoring already added, this dish is practically going to make itself.

SIDE

SIDE 1 Zucchini “Fries”

3 zucchini

1 pkg grated parmesan

1 cup panko

4 Tbsp olive oil

2 tsp salt and pepper

2 Tbsp mayo

1 cup Greek yogurt

½ bunch basil

1 tsp garlic powder

1 lemon, zested and juiced

You’ll make this once and want to make it again and again! Who knew that zucchini “fries” could be so easy and delicious? They are oven-baked so less oil is used to “fry” them and the accompanying dipping sauce is out of this world.

BONUS SIDE Roasted Eggplant with Lemongrass & Ginger

2 eggplants

1 bottle lemongrass puree

1 hand fresh ginger

2 cloves garlic

2 Tbsp coconut oil

1 tsp salt

The flavors here are light and refreshing with just a little zing. And the best part is that it gets you cooking with lemongrass whereas you never may have before.

SOUP

Coconut Curry with Mushrooms

1 yellow onion

2 cloves garlic

2 cans coconut milk

2 cups water

3 limes

2 Tbsp green curry paste

1 tsp soy sauce

1 pkg fresh shiitakes

1 lime leaf *optional

Are you sensing a theme? This soup takes no time to make but is so packed with flavor that it will hardly stay around in the fridge for long. Make a double batch and enjoy with many of the main dishes and sides this week!

BREAKFAST

Cut organic watermelon C

Stonyfield organic smoothie C

Organic Valley eggs C

Harmless Harvest organic coconut water C

R.W. Knudsen Juice C

Driscoll’s, Mexico Season’s Finest Blackberries 2 for $5 S

Mexico organic blackberries 2 for $6 S

Organic mini watermelons S

Organic Valley organic fuel protein shakes S

Organic Valley organic fuel whey protein powder S

LUNCH

MaraNatha nut butter C

Santa Cruz organic peanut butter C

SNACK

Organic Valley cheese C

Health Warrior Mexican chocolate chia bar C

Celestial Seasonings Tea C

Argentina organic bosc pears S

WFM Angel Food Cake S

Late July clasico tortilla chips 2 for $5 S

________________________________________________________________

Pantry Staples

Hoisin Sauce

Soy Sauce

Organic Valley Unsalted Butter C

Salt

Pepper

Bragg Olive Oil C

Mayo

Garlic Powder

Coconut Oil

Shopping List by Department

Produce

1 hand fresh ginger

1 bag peeled garlic

1 head bibb lettuce

1 red onion

2 tomatoes

1 pkg sprouted greens

1 pkg blackberries S

1 watermelon S

1 lemon

3 limes

3 lime leaves *optional

1 avocado

1 bunch cilantro

1 bag yellow onions

1 bunch basil

3 zucchini

2 eggplants

1 bottle lemongrass puree

1 pkg shiitakes (fresh or dried and rehydrated)

Meat/Protein

1 lb fresh ground dark turkey meat S

½ lb 85% lean ground beef S

2-3 lbs (1 pkg) split chicken breasts S

1 pkg extra-firm tofu

1 pkg Tex-Mex jackfruit

Dairy & Eggs

1 pkg shredded jack cheese or 1 pkg daiya vegan cheese

1 container WFM brand Greek yogurt

1 container grated parmesan

Grains/Nuts/Dried Fruit

1 pkg Lundberg rice S, your choice

1 pkg Lundberg quinoa C (or 1-2 boxes flavored boxed Lundberg quinoa 2 for $5 S)

1 container panko bread crumbs

1 bag corn tortillas

1 bag Late July clasico tortilla chips S

1 pkg vermicelli noodles

Canned Goods & Non-Perishables

2 cans black beans

1 pkg salsa

3 cans coconut milk

1 container Thai green curry paste

2 pkg taco seasoning

Frozen Foods

None this week

________________________________________________________________

MAINS

MAIN 1 Vietnamese Meatballs with Vermicelli & Fruit Salad

1 lb Fresh Ground Dark Turkey Meat S

½ lb 85% Lean Ground Beef S

1 cup hoisin

2 Tbsp fresh ginger, peeled and minced

2 cloves garlic, minced

1 tsp soy sauce

1 can water chestnuts, drained

1 pkg vermicelli rice noodles

1 head bibb lettuce, washed and leaves left whole

1/2 red onion, diced

2 tomatoes, chopped

1 bag sprouted greens

1 cup rice vinegar

1 tsp agave or honey

1 pinch red pepper flakes

½ tsp soy sauce

1 pkg blackberries S

1 watermelon S, cut into quarter-sized pieces

Process:

Begin by combining beef, turkey, or both (you can buy 1 lb of each or 2 lbs of just one) with hoisin, ginger, garlic, soy sauce and water chestnuts. Let sit for 20 minutes in the fridge or overnight to marry ingredients.

Cook vermicelli noodles until al dente (pouring boiling water over them in a bowl and soaking until tender often does the trick).

Cook meatballs by pan frying them and serve over vermicelli noodles overtop bibb lettuce and sprinkle with red onion, tomatoes and sprouts.

Pour over rice vinegar sauce and serve with a side of fruit salad (combine blackberries and watermelon).

MAIN 2 Green Curry Split Chicken Breasts with Rice

1 pkg Thai green curry paste

2-3 lbs split chicken breasts S

1 can coconut milk

1 tsp soy sauce

2 cups Lundberg rice S, your choice

2 lime leaves *optional

Process:

Preheat oven to 375 F.

Coat chicken in green curry paste and place on an oiled, foil-lined baking sheet.

Bake for 30-45 minutes, or until chicken is cooked and meat pulls away from the bone.

While chicken is baking, cook rice with 4 cups water, coconut milk and soy sauce. Add lime leaves to the top of the saucepan and cover. Remove from heat when rice is done and fluff with a fork.

Serve chicken on top of rice.

MAIN 3 Black Bean & Quinoa Tacos (or Taco Bowls) with Spiced Jackfruit + Tofu

2 cans black beans

½ red onion, diced

1 pkg salsa

2 cups quinoa

2 pkgs taco seasoning

1 pkg extra firm tofu, sliced in matchstick-sized lengths

1 Tbsp olive oil

1 pkg Mexican-spiced jackfruit (in the tofu case)

1 avocado, peeled, pitted and cubed

½ bunch cilantro, rinsed and roughly chopped

Any leftover lettuce and tomatoes from burgers

1 bag Late July clasico tortilla chips S

1 bag corn tortillas

Process:

Cook black beans, red onion and half of salsa together until warmed through.

Make quinoa with 1 pkg taco seasoning and 4 cups water, cover and cook until softened. Fluff with a fork and remove from heat.

While black beans and quinoa are cooking, preheat oven to 375 F.

Toss tofu sticks with the other package of taco seasoning and oil and bake on a foil-lined baking sheet until crispy. If they stick to the foil, let them sit for 10 minutes to cool then peel off.

To make tacos: place jackfruit or tofu on tortillas, making sure to layer them flat on a baking sheet. Bake in the oven until tortillas are warmed through and slightly crunchy.

Remove from oven, add black beans and quinoa and top with avocado, cilantro, and lettuce + tomato if desired.

To make taco bowls, skip the tortillas and add beans and grains to bowls, top with jackfruit or tofu and top with desired toppings. Serve with tortilla chips.

SIDE

SIDE 1 Zucchini “Fries”

3 zucchini, sliced into finger-length pieces or “fries”

1 pkg grated parmesan

1 cup panko

4 Tbsp olive oil

2 tsp salt and pepper, divided

2 Tbsp mayo

1 cup Greek yogurt

½ bunch basil, chopped finely

1 tsp garlic powder

1 lemon, zested and juiced

Process:

Preheat oven to 375 F.

Toss zucchini in parmesan and panko mixed together.

Layer evenly on a foil-lined baking sheet and drizzle with olive oil. Sprinkle with salt and pepper.

Bake for 20-30 minutes or until outsides are crunchy and zucchini is cooked but not mushy.

While zucchini is baking, make aioli: combine the rest of the salt and pepper with mayo, Greek yogurt, basil, garlic powder and lemon zest and juice.

Serve zucchini hot with aioli as dipping sauce on the side.

BONUS SIDE Roasted Eggplant with Lemongrass & Ginger

2 eggplants, sliced into long strips

3 Tbsp lemongrass puree

2 Tbsp fresh ginger, peeled and julienned

2 Tbsp coconut oil

2 cloves garlic, minced

1 tsp salt

Process:

Preheat oven to 375 F.

Toss eggplant with lemongrass, ginger, coconut oil and garlic.

Sprinkle with salt.

Bake for 20 minutes.

Serve hot.

SOUP

Coconut Curry with Mushrooms

1 yellow onion, diced

2 cloves garlic, minced

1 Tbsp coconut oil

2 cans coconut milk

2 cups water

3 limes, juiced

2 Tbsp green curry paste

1 tsp soy sauce

1 pkg fresh shiitakes, sliced thinly, stems removed and reserved for stock if desired

1 lime leaf *optional

Process:

Saute onion and garlic in coconut oil until softened, 5 minutes.

Add coconut milk, water, lime juice and green curry paste.

Mix to combine, then add soy sauce, shiitakes and lime leaf if using.

Cook on low heat until shiitakes are softened, about 10 minutes.

Taste, adjust seasonings and serve hot.

Mini Meal Plan

Whole Foods Market

April 17th – 25th

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.

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

SIDE

SIDE 1 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

BONUS SIDE 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

______________________________________________________

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

4 organic d’anjou pears S

1 large sweet potato

1 pkg arugula

1 bag peeled garlic

1 bag yellow onions

2 oranges

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

Dairy/Eggs

None this week

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

________________________________________________________________________

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.

SIDE

SIDE 1 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.

BONUS SIDE 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.

________________________________________________________________________

Mini Meal Plan

Whole Foods Market

April 12th – 18th

This list is based on Sale & Coupon items for the week of April 12th – 18th, 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.

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 Baked Ham with Pineapple Brown Sugar Glaze, Crispy Smashed Potatoes

1 Wellshire bone-in spiral sliced ham S

2 Whole Trade Pineapples 2 for $5 S (use second for Pineapple Upside Down Cake below)

1 cup Brown sugar

2 Tbsp Apple cider vinegar

1 tsp Salt

4 Tbsp unsalted Butter

3 Yukon gold potatoes

This dish is great for Easter, any weekend brunch or regular ol’ feast! Making your own crunchy salty/sweet topping makes this dish shine.

MAIN 2 Chilled Shrimp Salad with Cucumber Cilantro Relish

1 pkg Responsibly Farmed cooked shrimp ring S

1 slightly underripe Avocado, peeled, pitted and cubed

2 Tbsp Mayonnaise

1 Green bell pepper, stem & seeds removed, chopped

2 stalks Celery, chopped

½ red onion, diced

1 English Cucumber, peeled and diced

1 bunch Cilantro, rinsed and chopped finely

1 Jalapeño, stem & seeds removed, diced

I love this because it’s a spin off of a Southern dish that you might find lining a potluck table or picnic spread. The hard work is already done since the shrimp are peeled and cooked, so throw this together at the beginning of the week and enjoy both for dinner and lunch! The cucumber relish really helps the flavors of the dish to burst.

MAIN 3 California Chicken Clubs with Fig Jam, Potato Wedges

1-2 lb USA Boneless Skinless Chicken breast S

1 pkg Bacon, baked in the oven until crisp @ 350 for 30-40 minutes

1 Avocado, peeled, pitted and sliced, then mashed

1 pkg Monterey jack cheese, sliced

1 head Bibb lettuce

1 pkg fresh Figs (or pkg dried, rehydrated)

4 Yukon gold potatoes, washed, dried and sliced into wedges lengthwise

1 pkg Buns, your choice

I’ve been dreaming of making this and now the weather is finally perfect for it. Whether you grill out or in, just remember that this make-your-own style of California burger helps you to keep it light and healthy or get a little saucy. In either case, it’s delicious and a very easy dinner!

SIDE

SIDE 1 Apple Jicama Salad

4 Washington honeycrisp apples S, sliced into rounds (seeds & stem discarded)

1 Jicama, sliced into rounds

½ bunch Cilantro, rinsed and chopped

2 Tbsp Honey

1 tsp Soy sauce

½ Red bell pepper, julienned

Tiny pinch red pepper flakes

For something a little different than usual, try this crunchy salad that allows for a pretty vibrant play on sweet and spicy. If you’ve never tried Jicama, you are in for a real treat: a mix of a radish, apple and watermelon–this vegetable stays crunchy for a long time and adds the perfect balance to the sweetness of the apple.

BONUS SIDE Tomato Basil Napoleons with Goat Cheese

2 lb Pennsylvania organic tomatoes on the vine S

1 cup Basil, leaves left whole

1 log Goat cheese

2 Tbsp Balsamic reduction

1-2 tsp Coarse salt

1 Tbsp Honey

1 Tbsp olive oil

With or without the goat cheese, these petit stacks of tomato and basil are always fun to make (especially for kids) and are the perfect lunch or side.

SOUP

Soupe au Pistou

1 yellow onion, diced

4 stalks celery, diced

3 carrots, diced

4 cloves garlic, minced

1 Tbsp olive oil

1 zucchini, diced

1 yellow squash, diced

1 red bell pepper, diced

1 can fire roasted tomatoes

1 quart vegetable stock (or chicken broth S)

2 cups diced green beans (about 1 lb) or sugar snap peas (1 lb)

1 bag frozen lima beans (or any bean you prefer)

For Pistou

1 bunch basil (2 unpacked cups)

½ bunch cilantro

1 pinch red pepper flakes

Zest and juice of 1 lemon

2 cloves garlic

1/2 -1 cup parmesan

2 Tbsp olive oil

1-2 tsp salt (to taste)

2 Tbsp tomato paste

One of my favorite spring-time soups to make, you can play around and use any vegetables that you have on hand. I love throwing in butter (lima) beans because they offer a slightly different texture to the soup and also taste pretty meaty. The pistou that gets added on top after the soup is served is by far the reason why this soup is always such a huge hit! Bon appetit!!

BREAKFAST

Wellshire breakfast sausages S

Inner Eco Probiotic coconut waters S

Cascadian Farm Organic granola and cereals S

Cut cantaloupe C

Stonyfield whole milk peach/strawberry yogurt C

Stonyfield YoKids organic yogurt C

Harmless Harvest organic Harmless coconut water C (smoothies)

Organic Valley eggs C

Erewhorn organic cereal C

Celestial Seasonings tea C

LUNCH

Dr. Praeger’s Frozen Foods C

Lundberg organic quinoa C

Santa Cruz peanut butter C

R.W. Knudsen juice C

Kedem biodynamic grape juice C

Washington organic abate fetel pears S

SNACK

Washington organic abate fetel pears S

Washington honeycrisp apples S

Alta Langa La Tur Cheese S

Fresh fruit or veggie platter C

Organic Valley Cheese C

Health Warrior chia bar C

BONUS DESSERT

Immaculate Baking Cake Mixes S

1 fresh pineapple S

Dalmatia organic sour cherry spread S

Follow your favorite recipe for a Pineapple Upside Down Cake and use these ingredients!

______________________________________________________

Pantry Staples

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

Olive Oil

Salt and Smoked Sea Salt

Pepper

Red Pepper Flakes

Balsamic Reduction

Honey/Agave

Rice Vinegar

Toasted Sesame Oil

Soy Sauce

Dijon Mustard

Garlic Powder

Apple Cider Vinegar

Mayonnaise

Brown Sugar

Organic Valley Unsalted Butter C

Shopping List by Department

(full list here by department)

Produce

2 Whole Trade Pineapples 2 for $5 (or 2 cans)

1 bag Yukon gold potatoes

2 avocados (1 slightly underripe, 1 ripe)

2 lemons

1 green bell pepper

2 red bell peppers (get the bulk bag)

1 jalapeno

1 bunch celery

1 red onion

3 English cucumbers

2 bunches cilantro

1 head bibb lettuce

1 pkg fresh figs (optional-see recipe)

1 pkg baby lettuces

1 shallot

4 Washington Honeycrisp apples S (excludes organic)

1 jicama

1 pkg seaweed salad (near the sushi/deli)

1 lime

2 lbs Pennsylvania organic tomatoes on the vine S

1 pkg basil leaves (the big one)

1 yellow onion

1 bag carrots

1 bag peeled garlic

1 large zucchini

1 large yellow squash

1 bunch asparagus

1 lb fresh green beans, pre-trimmed

Meat/Protein

1 Wellshire bone-in spiral sliced ham S

1 pkg responsibly farmed cooked shrimp ring S

1-2 lbs USA boneless skinless chicken breast S

1 pkg bacon

Dairy/Eggs

1 pkg sliced monterey jack cheese

1 cup ricotta or goat cheese

Grains/Nuts/Dried Fruit/Pasta

1 pkg hamburger buns, your choice

Canned Goods & Non-Perishables

1 quart vegetable stock

1 small can tomato paste

Frozen Items

1 bag frozen lima beans

________________________________________________________________________

Weekly Meal Plan Recipes

MAINS

MAIN 1 Baked Ham with Pineapple Brown Sugar Glaze, Crispy Smashed Potatoes

1 Wellshire bone-in spiral sliced ham S

2 Whole Trade Pineapples 2 for $5 S (use second for Pineapple Upside Down Cake below)

1 cup Brown sugar

2 Tbsp Apple cider vinegar

1 tsp Salt

4 Tbsp unsalted Butter at room temperature

3 Yukon gold potatoes

2-4 Tbsp olive oil

2 tsp coarse salt

Process:

Remove the ham from its packaging and preheat the oven to 350 F.

In a glass baking dish, arrange the ham with the sliced-side up.

In a small bowl, combine chopped pineapple, brown sugar, cider vinegar, salt and butter and mix with your fingers.

Add mixture to the top of the ham and place in oven.

While ham is cooking, heat a pot of water to a boil with potatoes. Cook until potatoes are soft.

Remove potatoes, pat dry if needed and slice in half.

Place cut-side down on a foil-lined baking sheet. Using the bottom of a heavy sauce pan (or your hands), press each half until the skin breaks and it gets sufficiently smashed.

Drizzle with olive oil and salt and place in the oven to bake and crisp up as the ham is finishing.

Since the ham is already cooked, you’re only waiting until the topping becomes caramelized and crunchy. The whole dinner should be ready in 30-45 minutes.

MAIN 2 Chilled Shrimp Salad with Cucumber Cilantro Relish

1 pkg Responsibly Farmed cooked shrimp ring S

1 slightly underripe Avocado, peeled, pitted and cubed

2 Tbsp Mayonnaise

1 Tbsp lemon juice (half a lemon)

1 Green bell pepper, stem & seeds removed, chopped

2 stalks Celery, chopped

1-2 tsp salt

½ red onion, diced

1 English Cucumber, peeled and diced

½ bunch Cilantro, rinsed and chopped finely

1 Jalapeño, stem & seeds removed, diced

2 Tbsp rice vinegar

1 tsp soy sauce

Process:

Chop up cooked shrimp into dime-sized pieces.

Toss with avocado, mayo, green bell pepper and celery and add salt to taste.*

Combine red onion, cucumber, cilantro and jalapeno and add rice vinegar and soy sauce.

Serve shrimp cold over a bed of greens, in a roll or alone with a side of cucumber relish.

*Make sure to taste shrimp plain before adding any salt. Some shrimp may have been cooked in salt water and are already slightly salted.

MAIN 3 California Chicken Clubs with Fig Jam, Potato Wedges

4 Yukon gold potatoes, washed, dried and sliced into wedges lengthwise

4 Tbsp olive oil, divided into 3 Tbsp and 1 Tbsp

2 Tbsp salt and pepper, divided

1-2 lb USA Boneless Skinless Chicken breast S

1 pkg Bacon, baked in the oven until crisp @ 350 for 30-40 minutes

1 Avocado, peeled, pitted and sliced, then mashed

1 pkg Monterey jack cheese, sliced

1 head Bibb lettuce

1 pkg fresh Figs (or pkg dried, rehydrated) *You can skip this step by purchasing fig jam

Water as needed

1 pkg Buns, your choice

Process:

Preheat oven to 375 F.

Toss potato wedges with 3 Tbsp olive oil, salt and pepper and place on a foiled baking sheet. Add to oven and cook until browned and crispy.

While potatoes are roasting, make the chicken and bacon:

Drizzle chicken breasts (slice them in half if they are thick) with 1 Tbsp olive oil and sprinkle on salt and pepper. Bake for 25 minutes or until cooked through and slightly golden in color.

While chicken is baking, line a baking sheet with foil and layer bacon strips evenly in pan. Bake with chicken until crispy (or done to your liking).

While chicken and bacon are working, prep avocado and make fig jam by pureeing fresh figs in 2 Tbsp water, then cooking in a small saucepan until thick and jam-like. Alternatively, you can add 1 cup boiling water to dehydrated figs, let sit for 20 minutes, then puree OR just use fig jam!

Toast buns if desired and assemble burgers, layering with lettuce, chicken topped with cheese, bacon, avocado and fig jam.

Serve with potato wedges.

SIDE

SIDE 1 Apple Jicama Salad

4 Washington honeycrisp apples S, sliced into rounds (seeds & stem discarded)

1 Jicama, sliced into rounds

½ bunch Cilantro, rinsed and chopped

2 Tbsp Honey

1 tsp Soy sauce

½ Red bell pepper, julienned

Tiny pinch red pepper flakes

Process:

In a large bowl, toss apples, jicama, cilantro, honey, soy sauce, bell pepper and red pepper flakes together gently. Serve immediately or place in the fridge to keep cold and allow flavors to marry a bit.

BONUS SIDE Tomato Basil Napoleons with Goat Cheese

2 lb Pennsylvania organic tomatoes on the vine S

1 red bell pepper, stem removed, seeded and sliced into ¼ inch rounds

1 cup Basil, leaves left whole

1 log Goat cheese or ricotta

2 Tbsp Balsamic reduction

1-2 tsp Coarse salt

1 Tbsp Honey

1 Tbsp olive oil

Process:

On a large serving platter or individual plates, layer tomatoes, bell pepper, basil and cheese.*

Repeat twice and sprinkle with salt. Add a drizzle of balsamic, honey and olive oil just before serving.

*Omit the cheese if you’re Vegan or use your favorite substitute

SOUP

Soupe au Pistou

1 yellow onion, diced

4 stalks celery, diced

3 carrots, diced

4 cloves garlic, minced

1 Tbsp olive oil

1 zucchini, diced & divided

1 yellow squash, diced & divided

1 quart vegetable stock (or chicken broth S)

1 bunch asparagus

2 cups diced green beans (about 1 lb) or sugar snap peas (1 lb)

1 bag frozen lima beans (or any bean you prefer)

Process:

Add yellow onion, celery, carrots and garlic to a soup pot with olive oil and saute over medium heat.

Once softened, add half of the zucchini and yellow squash. Cook for five more minutes.

Add broth, stir and bring to a boil, then reduce to a simmer.

Cook for 20 minutes.

Add the rest of the squash, asparagus, green beans and lima beans and cook for 15-20 minutes more.*

Serve hot topped with pistou and parmesan if desired.

Adding half the squash and the quick-cooking vegetables at the end helps layer the texture and creates a soup that is both cooking down and has a slight crunch. Plus it keeps the colors vibrant, which is fun and enticing for young eaters!

For Pistou

1 bunch basil (2 unpacked cups)

½ bunch cilantro, rinsed and roughly chopped

1 pinch red pepper flakes

Zest and juice of 1 lemon

2 cloves garlic

2 Tbsp olive oil

1-2 tsp salt (to taste)

2 Tbsp tomato paste

Process:

In a blender or food processor, combine all of the ingredients except for the tomato paste. Reserve a few Tablespoons to add to room temperature butter for a delicious compound butter.

Add tomato paste, puree until smooth and place on the table with a spoon so diners can serve themselves as needed.

________________________________________________________________________

Mini Meal Plan

Whole Foods Market

Spring Break

Happy Spring Break! The Vie Team is taking some much-needed R&R so this week’s plan is recycled from a previous publication. Make sure to substitute sale items when needed, as sales do change and the items listed below may no longer be on sale. We are sure you’ll find comparable items and if you need help, get in touch!

This list is based on Sale & Coupon items for the week of Spring Break, 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.

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 use 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)

MAINS

MAIN 1: Sausage Hoagies

2 cloves garlic, minced C

1 yellow onion, chopped C

1 Tbsp olive oil

1 red bell pepper, sliced C

1 green bell pepper, sliced C

1 Tbsp cajun seasoning

1-2 pkg Nature’s Ranch chicken chorizo sausage S or Made Fresh Daily pork sausages S

1 pkg sliced provolone or jack cheese (vegan version available)

2 Tbsp mayonnaise

1 chipotle

1-2 Whole Foods Market take & bake garlic bread (in bakery) S

1 head iceberg lettuce, shredded C

1 avocado, sliced C

Who doesn’t love a good hoagie? Try these! The best part is that they are healthy and packed with flavor. Oh yeah, and really quick to assemble. Everything can be made in advance for a quick dinner that is big on flavor and not on clean. You’re welcome.

MAIN 2: Quick Pasta Bolognese

1 yellow onion, diced C

4 cloves garlic, minced C

2 stalks celery, diced C

4 carrots, diced C

1 lb USA 90% lean ground beef S

2 28 oz. cans fire roasted tomatoes (or regular if you prefer)

Water as needed to thin sauce

1 box angel hair pasta or TruRoots pasta C

1 bunch fresh basil, torn C

Yes, nonna’s bolognese takes 8 hours, but who has that kind of time? Throw this one together in your crock pot or instant pot and let the magic happen. All you have to do is cook the pasta.

MAIN 3: Detoxifying Teriyaki Mushroom Grain Bowl

1 pkg shiitake mushrooms

⅓ cup agave

⅓ cup balsamic vinegar

2 Tbsp soy sauce

2 cups brown rice, cooked (can be made in advance)

½ red cabbage, shredded C

½ red onion, thinly sliced C

1 bunch green onions, sliced into 1 inch pieces on the bias C

1 avocado, sliced thinly C

½ bunch cilantro, chopped C

1 Tbsp toasted sesame oil

2 Tbsp toasted sesame seeds

1 pkg Nature’s ranch teriyaki-flavored meatballs or cubed extra firm tofu (optional)

Sriracha hot sauce (optional)

SIDE

SIDE 1: French Onion Couscous

2 yellow onions, chopped C

2 cloves garlic, minced C

1 Tbsp thyme

1 container pearled couscous

1 quart chicken stock S

1 tsp each salt & pepper

This was a hit at our Team meeting this week and the depth of flavor is outrageous. You’ll want to throw leftovers into soup or on top of salad.

BONUS SIDE: Fresh Fruit Salad with Mint Yogurt Drizzle

5 Cara Cara oranges S/C

3 Washington organic pinova or pinata apples S/C

2 Peru organic kent mangoes S/C

1 box strawberries, sliced C

½ lemon, juiced

1 Tbsp sugar

1 pkg mint, cut into ribbons C

1 pkg Brown Cow vanilla greek yogurt C

2 Tbsp milk

It’s like oranges & apples, and mangoes, strawberries and more! A fresh fruit salad with mint yogurt sauce is refreshing and perfect for this first few hints of spring. This can be made vegan by replacing regular milk and yogurt with dairy-free.

SOUP: Miso, Rice & Mushroom Soup

1 yellow onion, thinly sliced C

1 pkg mushrooms, thinly sliced C

1 bunch chard, sliced into chiffonade C

1 quart mushroom or chicken stock S

1 tsp soy sauce (or to taste)

1 pkg Lundberg organic Thai Hom Ali rice C

3 Tbsp miso paste

1 pkg dried seaweed (SeaSnacks brand)

Breath in, breath out. This soup is comforting and healthy but also rich in nutrients and helps give your body what it needs to fight off those nasty end-of-winter bugs.

BREAKFAST

Celestial Seasonings tea C

Peace cold cereals C

Fresh fruit C

Brown cow Greek yogurt C

Siggis skyr yogurt C

365 whey protein powder C

Bob’s red mill flaxseed meal C

Organic Valley eggs C

LUNCH

Santa Cruz pb C

Modern Table meal kit or pasta C

Follow your heart pepper jack style slices C

Fresh fruits, vegetables and flowers $5 off on any one purchase of $20 C

Air-filled chicken wings C

faux pastrami sandwiches, Turkey

SNACK

Saffron Road chickbean crisps C

San pellegrino sparkling beverage C

Plum organics eat your colors pouches C

Lumdberg Rice chips S

______________________________________________________

Pantry Staples

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

Spectrum naturals organic olive oil or coconut oil C

Organic Valley butter C *Breakfast

Brown Rice

Salt

Pepper

Sugar

Olive Oil

Red Pepper Flakes

Soy Sauce

Cajun Seasoning

Maple Syrup or Agave

Milk

Mayonnaise

Toasted Sesame Oil

Toasted Sesame Seeds

Dried Thyme

Shopping List by Department

(full list here by department)

Produce

All produce $5 off when you spend $20 or more, use your Whole Foods App and scan the coupon code at the top for this deal!

1 bag peeled garlic C

1 bag yellow onions C

1 red bell pepper C

1 green bell pepper C

1 head iceberg lettuce C

2 avocados C

1 bunch organic celery S/C

1 1-lb bag carrots C

1 bunch fresh basil C

1 red onion C

2 pkg shiitake mushrooms C

1 red cabbage C

1 bunch green onions C

1 bunch cilantro C

2 limes C

1 lemon C

5 Cara Cara oranges S/C

3 Washington organic pinova or pinata apples S/C

1 Peru organic kent mangoes S/C

1 box strawberries C

1 pkg mint C

1 bunch chard S/C

Meat/Protein

1-2 pkg Nature’s Ranch chicken sausage or Made Fresh Daily pork sausage S

1 lb USA 90 % lean ground beef S

1 pkg Nature’s Ranch teriyaki-flavored meatballs S or extra firm tofu (optional)

Dairy/Eggs

1 pkg sliced provolone or jack cheese

1 cup milk

1 Brown Cow vanilla Greek yogurt C

1 container white miso

Grains/Nuts/Dried Fruit/Pasta

1-2 Whole Foods Market take & bake garlic bread (in bakery) S

1 box angel hair pasta or TruRoots pasta C

1 container pearled couscous

1 pkg Lundberg organic Thai Hom Ali rice C

Canned Goods & Non-Perishables

1 can chipotles

2 28 oz cans fire-roasted or regular tomatoes

2 pkg dried seaweed (SeaSnacks brand)

1 quart chicken stock S

1 quart mushroom stock

Frozen Items

None

BREAKFAST

Celestial Seasonings tea C

Peace cold cereals C

Fresh fruit C

Brown cow Greek yogurt C

Siggis skyr yogurt C

365 whey protein powder C

Bob’s red mill flaxseed meal C

Organic Valley eggs C

LUNCH

Santa Cruz pb C

Modern Table meal kit or pasta C

Follow your heart pepper jack style slices C

Fresh fruits, vegetables and flowers $5 off on any one purchase of $20 C

Air-filled chicken wings C

faux pastrami sandwiches, Turkey

SNACK

Saffron Road chickbean crisps C

San pellegrino sparkling beverage C

Plum organics eat your colors pouches C

Lumdberg Rice chips S

________________________________________________________________________

Weekly Meal Plan Recipes

MAINS

MAIN 1: Sausage Hoagies

2 cloves garlic, minced C

1 yellow onion, chopped C

1 Tbsp olive oil

1 red bell pepper, sliced C

1 green bell pepper, sliced C

1 Tbsp cajun seasoning

1-2 pkg Nature’s Ranch chicken chorizo sausage S or Made Fresh Daily pork sausages S

2 Tbsp mayonnaise

1 chipotle, chopped

1-2 Whole Foods Market take & bake garlic bread (in bakery) S

1 pkg sliced provolone or jack cheese (vegan version available)

1 head iceberg lettuce, shredded C

1 avocado, sliced C

Process:

Saute onions, garlic and bell peppers in olive oil over medium heat until soft but not burned. Sprinkle with Cajun seasoning.

Remove from skillet and add whole sausages, browning on all sides, about 15 minutes.

Preheat oven to 375 F

Place garlic bread cut side up in oven to toast.

While sausages are cooking, mix together the mayonnaise with the chopped chipotle.

Spread chipotle mayo on toasted bread, top with cooked sausages, onions and peppers. Add cheese to melt, returning to oven if needed.

Garnish with shredded lettuce and avocado and enjoy!

MAIN 2: Quick Pasta Bolognese

1 yellow onion, diced C

4 cloves garlic, minced C

2 stalks celery, diced C

4 carrots, diced C

1 lb USA 90% lean ground beef S

2 28 oz. cans fire roasted tomatoes (or regular if you prefer)

Water as needed to thin sauce

1 box angel hair pasta or TruRoots pasta C

Process:

Either combine all ingredients in your crock pot or instant pot and cook OR saute in a large pot on the stove the following: onions, garlic, celery and carrot in oil until soft, then add ground beef to brown.

Once beef is browned, add tomatoes and simmer for 20 minutes.

While beef is browning, make pasta so that you can serve all at once.

Garnish with some leftover parmesan and torn basil leaves.

MAIN 3: Detoxifying Teriyaki Mushroom Grain Bowl

2 cups brown rice, cooked (can be made in advance)

1 pkg shiitake mushrooms

⅓ cup agave

⅓ cup balsamic vinegar

2 Tbsp soy sauce

½ red cabbage, shredded C

½ red onion, thinly sliced C

1 bunch green onions, sliced into 1 inch pieces on the bias C

1 avocado, sliced thinly C

½ bunch cilantro, chopped C

1 Tbsp toasted sesame oil

2 Tbsp toasted sesame seeds

1 pkg Nature’s ranch teriyaki-flavored meatballs or cubed extra firm tofu (optional)

Sriracha hot sauce (optional)

Process:

Begin by cooking rice if you haven’t yet. Combine 1 part rice with 2 parts water, cover and cook until water is absorbed and rice is done, adding water as necessary.

Marinate mushrooms: place shiitakes in a bag with the agave, balsamic and soy. Allow to marinate at least 20 minutes, but these are great if they marinate overnight.

In a single serve bowl, scoop in some rice, add marinated mushrooms, cabbage, onion, green onion, avocado and cilantro and top with a drizzle of sesame oil and a sprinkling of sesame seeds.

Add cooked meatballs or cold tofu if desired.

SIDE

SIDE 1: French Onion Couscous

2 yellow onions, chopped C

2 cloves garlic, minced C

1 Tbsp thyme

1 container pearled couscous

1 quart chicken stock S

1 tsp each salt & pepper

Process:

In a large saucepan, heat onions, garlic and olive oil over medium-high heat until slightly charred.

Add thyme, couscous and brown for a few minute more to toast the couscous.

Add stock, bring to a boil, reduce to a simmer and cook until couscous is soft.

Taste and add salt and pepper as needed.

Tip: to reheat, simply add more stock or water for use throughout the week.

BONUS SIDE: Fresh Fruit Salad with Mint Yogurt Drizzle

5 Cara Cara oranges, peeled and cut into segments S/C

3 Washington organic pinova or pinata apples, cubed S/C

2 Peru organic kent mangoes, peeled, pitted and cubed S/C

1 box strawberries, sliced C

½ lemon, juiced

1 Tbsp sugar

1 pkg mint, cut into ribbons C

1 pkg Brown Cow vanilla greek yogurt C

2 Tbsp milk

Process:

Combine all fruit with sugar and toss to coat sugar evenly. Set aside in the fridge to chill and macerate. The sugar will draw out the natural juices of the fruit, making a nice sauce to coat the salad.

While fruit is chilling, combine mint, yogurt and milk until you reach your desired “drizzle” consistency.

Serve cold with drizzle and a mint leaf for garnish.

SOUP: Miso, Rice & Mushroom Soup

1 yellow onion, thinly sliced C

1 pkg mushrooms, thinly sliced C

1 Tbsp olive oil or sesame oil

1 quart mushroom or chicken stock S

1 pkg Lundberg organic Thai Hom Ali rice C

1 bunch chard, sliced into chiffonade C

3 Tbsp miso paste

Soy sauce to taste

Process:

Saute onion and mushrooms in oil until wilted, about 10 minutes.

Add stock and rice and cook until rice is al dente.

Add chard ribbons and allow them to steep for 5 minutes.

Remove from heat and add miso just before serving, making sure to mix well enough to break up any clumps. Taste before serving and add soy sauce if needed.

BREAKFAST

Celestial Seasonings tea C

Peace cold cereals C

Fresh fruit C

Brown cow Greek yogurt C

Siggis skyr yogurt C

365 whey protein powder C

Bob’s red mill flaxseed meal C

Organic Valley eggs C

LUNCH

Santa Cruz pb C

Modern Table meal kit or pasta C

Follow your heart pepper jack style slices C

Fresh fruits, vegetables and flowers $5 off on any one purchase of $20 C

Air-filled chicken wings C

faux pastrami sandwiches, Turkey

SNACK

Saffron Road chickbean crisps C

San pellegrino sparkling beverage C

Plum organics eat your colors pouches C

Lundberg Rice chips S

________________________________________________________________________

Mini Meal Plan

Whole Foods

March 29th – April 4th

This list is based on Sale & Coupon items for the week of March 29th – April 4th, 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.

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!

News: We are currently working on an app that will streamline this process and make it even more efficient and easier to use, both for in-store shopping and online shopping. Stay tuned for our launch in the late spring of 2017.

Weekly Meal Plan

(Shopping List by Meal)

MAINS

MAIN 1 Smoked Salmon and Crėme Fraîche Pasta

1 pkg pipe rigate Pasta (or any small-shaped pasta of your choice)

½ Onion, diced

2 cloves Garlic, minced

2 Tbsp Butter

1 carrot, diced

1 Lemon, juiced

½ pkg frozen peas

1 small package Changing Sea brand Smoked salmon S

½ bunch Dill, washed and chopped

½-1 cup Crėme fraîche

1 tsp each salt & pepper

Grated swiss or parmesan cheese to garnish

Nothing says spring like this dish! Tender carrots and peas, a light cream-dressed pasta. Use the Whole Foods Market brand pipe rigate (or similar shaped pasta) to really hold in the flavor of this dish! You’ll see how the peas just nest nicely with the shape of the pasta!

MAIN 2 Onion Burgers with Sauteed Mushrooms, BBQ and Cheddar

2 Tbsp Dried onion, ½ fresh onion, diced or 2 tsp powdered onion

1-2 lbs 90 % lean Ground beef S

1-2 Tbsp Worcestershire

1 pkg Mushrooms, sliced

2 cloves Garlic, minced

1 tsp Olive oil

1 pkg Barbers sweet red grass fed Cheddar cheese, sliced S

1 pkg brioche buns (located in the bakery)

BBQ Sauce

1 Avocado, sliced (optional)

1 head Bibb Lettuce, washed and leaves separated

All you need to know is that we made these in the test kitchen this week and WOW! You will not want to miss this delectable warm-weather favorite. Better than the best burger joint in town, for sure!

MAIN 3 Curry Hot Pot with Shrimp (optional)

1 Eggplant, sliced into two inch pencil-sized pieces

1 Tbsp salt

4 stalks Celery, sliced into two inch matchstick-sized pieces

1 Red bell pepper, sliced into two inch matchstick-sized pieces

1 yellow Onion, sliced thinly in slivers

3 Carrots, sliced into two inch matchstick-sized pieces

1 Tbsp coconut oil

2 Tbsp Chili paste (your choice)

1 Tbsp soy sauce

2-4 cups vegetable broth

2 cups Snow peas

2 cups jasmine rice, cooked

1 lb Shrimp, peeled and deveined S (optional)

We served this dish for a catered event and everyone loved it! It’s great because it comes together quickly and gives you some new ways to use vegetables and exotic flavors in your own kitchen.

SIDE

BONUS SIDE Fruit Salad

5 Ataulfo mangos S

1 bag Chile red seedless grapes S

3-5 California golden nugget mandarins S

1 plain Brown cow yogurt S

2 Tbsp Fresh mint, chopped

1 Tbsp Honey

Why not give yourself a little break and make a fruit salad as a side that is so easy to throw together and can also double for breakfast or a healthy snack? The mint-yogurt drizzle brings it all together and makes it not-your-garden-variety fruit salad.

SIDE 1 Kale Cobb

½ Red onion. Sliced thinly

2 bunches Kale, ribs removed and chopped finely

2-4 hard-boiled Eggs

1 pkg Bacon, cooked

1 Avocado, sliced

1 pkg Blue cheese crumbles

2 cups Homemade croutons (made from stale bread. Use the fire bread on sale this week!)

What a winner! A nice change up in the Cobb Salad department. Enjoy this one with any of your favorite toppings, but keep in mind that our suggestion really compliment each other well.

SOUP Lemongrass Coconut Basil

1 Tbsp fresh ginger, peeled & minced

2 cloves garlic, minced

1 yellow onion, sliced thinly

2 Tbsp lemongrass paste

4 cups vegetable broth

2 Tbsp soy sauce

1 pkg mushrooms, sliced very thinly

1 can coconut milk

1 bunch basil leaves, torn

Light, bright and vegan. How can you go wrong? Try your hand at making this Thai restaurant favorite at home!

BREAKFAST

Brown Cow Yogurt S

Cut Cantaloupe C

Garden of Life Supplements Protein Powder C

Stonyfield Whole Milk Peach/Strawberry Yogurt, YoKids Organic Yogurt C

Erewhon Organic Cereal C

R.W. Knudsen Juice C

Celestial Seasonings Tea C

LUNCH

Roasted in house sliced Roast beef S

Barbers sweet red grass fed Cheddar cheese S

Baked right here Mt. Athos fire bread S

Lundberg Organic Quinoa C

Santa Cruz Organic Peanut Butter C

Baked Right Here Fire Bread S

SNACK

House-Made Guacamole C

Fresh Fruit & Veggie Platter C

Harmless Harvest Organic Harmless Coconut Water C

Back to Nature Snacks C

Organic Valley Cheese C

Health Warrior Chia Bar C

_________________________________________________________

Pantry Staples

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

Olive Oil

Butter C

Salt

Pepper

Parmesan or Swiss Cheese (just a bit for garnish)

Dried Onion or Onion Powder

Worcestershire Sauce

BBQ Sauce

Soy Sauce or Amino Acids

Agave, Honey or Sugar

Red Pepper Flakes

Garlic Powder

Coconut Oil

Jasmine Rice (2 cups total)

Red Chili Paste

Dried Italian Herbs or Herbes de Provence

Honey Mustard or Shallot Vinaigrette Dressing

Stale Bread (or see the next shopping list for sale bread)

Shopping List by Department

(full list here by department)

Produce

1 bag yellow onions

1 bag peeled garlic

1 1-lb bag carrots

2 lemons

1 lime

1 bunch dill

2 pkg mushrooms, your choice

2 avocados C

1 head bibb lettuce

1 hand fresh ginger

1 bunch scallions

1 bunch cilantro

1 eggplant

1 bunch celery

1 red bell pepper

2 cups snow peas

1/2 lb green beans

5 ataulfo mangos S

1 bag red seedless grapes S

3-5 California golden nugget mandarins S

1 bunch fresh mint

1 shallot

2 bunches kale

1 tube lemongrass paste

1 bunch basil leaves

Meat/Protein

1 small pkg Changing Sea bran smoked salmon S

1-2 lbs 90% lean ground beef S

1 lb shrimp, peeled and deveined S

1 pkg bacon

Dairy/Eggs

1 pkg creme fraiche

1 dozen eggs

1 pkg (or 1/2 lb) Barbers sweet red grass fed cheddar cheese, sliced S

1 plain Brown Cow yogurt S

1 pkg blue cheese crumbles

Grains/Nuts/Dried Fruit/Pasta

1 pkg brioche buns (located in the bakery)

1 loaf Baked Right Here Fire Bread S

Canned Goods & Non-Perishables

1 quart vegetable broth

1 can coconut milk

Frozen Items

1 pkg frozen peas

_________________________________________________________

MAINS

MAIN 1 Smoked Salmon and Crėme Fraîche Pasta

1 pkg pipe rigate Pasta (or any small-shaped pasta of your choice)

½ Onion, diced

2 cloves Garlic, minced

2 Tbsp Butter

1 carrot, diced

1 Lemon, juiced

½ pkg frozen peas

1 small package Changing Sea brand Smoked salmon, sliced into thin strips S

½ bunch Dill, washed and chopped

½-1 cup Crėme fraîche

1 tsp each salt & pepper

Grated swiss or parmesan cheese to garnish

Process:

Begin by bringing a large pot of salted water to a boil.

Add pasta once the water is boiling and cook to al dente.

While water is heating and pasta is cooking, prepare the rest of the dish: Add onion, garlic, butter and carrot to a large skillet. Cook over low heat until softened and bright in color.

Add lemon juice, peas, cooked & drained pasta, smoked salmon and heat through.

Remove from heat, add the creme fraiche, salt and pepper and stir to coat and sprinkle with cheese.

MAIN 2 Onion Burgers with Sauteed Mushrooms, BBQ and Cheddar

2 Tbsp Dried onion, ½ fresh onion, diced or 2 tsp powdered onion

1-2 lbs 90 % lean Ground beef S

1-2 Tbsp Worcestershire

1 pkg Mushrooms, sliced

2 cloves Garlic, minced

1 tsp Olive oil

1 pkg Barbers sweet red grass fed Cheddar cheese, sliced S

1 pkg brioche buns (located in the bakery)

BBQ Sauce

1 Avocado, sliced (optional)

1 head Bibb Lettuce, washed and leaves separated

Process:

Mix onion with ground beef, worcestershire sauce and set aside for flavors to merry at room temp (if cooking straight away).

In a skillet, cook mushrooms and garlic in olive oil until softened.

Cook burgers to desired doneness, top with cheddar to cheese to melt and serve on toasted brioche buns with mushrooms, BBQ sauce, avocado and lettuce.

MAIN 3 Curry Hot Pot with Shrimp (optional)

1 Eggplant, sliced into two inch pencil-sized pieces

1 Tbsp salt

4 stalks Celery, sliced into two inch matchstick-sized pieces

1 Red bell pepper, sliced into two inch matchstick-sized pieces

1 yellow Onion, sliced thinly in slivers

3 Carrots, sliced into two inch matchstick-sized pieces

1 Tbsp coconut oil

2 Tbsp Chili paste (your choice)

1 Tbsp soy sauce

2-4 cups vegetable broth

2 cups Snow peas

2 cups jasmine rice, cooked

1 lb Shrimp, peeled and deveined S (optional)

Process:

Begin by tossing eggplant in salt and allow to sit for 15 minutes in a large bowl.

Heat coconut oil in a large wok or skillet until melted and hot, then add celery, red bell pepper, onion and carrots and saute for 5 minutes on high heat.

Add chili paste and saute 5 minutes more. Drain eggplant and add to wok/skillet.

Add soy sauce, vegetable broth and bring to a boil. Once at a boil, remove from heat, taste and adjust seasonings and add snow peas and cover. Serve after five minutes once snow peas are bright green and tender over rice, with sauteed shrimp if desired.*

*To saute shrimp, simply saute with the same flavorings as above (1 tsp of each) in a small amount of coconut oil in a skillet until cooked and slightly opaque.

SIDE

BONUS SIDE Fruit Salad

5 Ataulfo mangos, peeled, pitted and cubed S

1 bag Chile red seedless grapes, sliced in half S

3-5 California golden nugget mandarins, peeled and sliced S

1 plain Brown cow yogurt S

2 Tbsp Fresh mint, chopped

1 Tbsp Honey

Process:

Combine fruit, toss and set aside.

Mix yogurt with mint and honey and reserve for drzzling over fruit when serving.

SIDE 1 Kale Cobb

½ Red onion. Sliced thinly

2 bunches Kale, ribs removed and chopped finely

2-4 hard-boiled Eggs, peeled and halved

1 pkg Bacon, cooked and crumbled

1 Avocado, sliced

1 pkg Blue cheese crumbles

2 cups Homemade croutons (made from stale bread. Use the fire bread on sale this week!)

*For croutons: preheat oven to 350 F, toss cubed stale bread in 1 tsp each cumin, salt, pepper, paprika and garlic powder and bake until crunchy and dry.

Process:

Combine red onion and kale.

Top with hard-boiled eggs, crumbled bacon, sliced avocado, blue cheese crumbles and croutons and drizzle with green goddess dressing to serve.

SOUP Lemongrass Coconut Basil

1 Tbsp fresh ginger, peeled & minced

2 cloves garlic, minced

1 yellow onion, sliced thinly

2 Tbsp lemongrass paste

2 Tbsp coconut oil

4 cups vegetable broth

2 Tbsp soy sauce

1 pkg mushrooms, sliced very thinly

1 can coconut milk

1 bunch basil leaves, torn

2 limes, juiced

Process:

Saute ginger, garlic, onion and lemongrass paste in a large soup pot with coconut oil for 5 minutes.

Add broth, soy sauce, and mushrooms and bring to a boil. Remove from heat, add coconut milk, basil leaves and lime juice and serve immediately.

BREAKFAST

Brown Cow Yogurt S

Cut Cantaloupe C

Garden of Life Supplements Protein Powder C

Stonyfield Whole Milk Peach/Strawberry Yogurt, YoKids Organic Yogurt C

Erewhon Organic Cereal C

R.W. Knudsen Juice C

Celestial Seasonings Tea C

LUNCH

Roasted in house sliced Roast beef S

Barbers sweet red grass fed Cheddar cheese S

Baked right here Mt. Athos fire bread S

Lundberg Organic Quinoa C

Santa Cruz Organic Peanut Butter C

Baked Right Here Fire Bread S

SNACK

House-Made Guacamole C

Fresh Fruit & Veggie Platter C

Harmless Harvest Organic Harmless Coconut Water C

Back to Nature Snacks C

Organic Valley Cheese C

Health Warrior Chia Bar C

Mini Meal Plan

Whole Foods Market

March 22nd – 28th

This list is based on Sale & Coupon items for the week of March 22nd – 28th, 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.

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

This week’s focus is on making big batches of sauces and mixing them into different dishes to make your flavor bucks stretch far! As always the soup is vegan, but you can use the leftovers chicken bones from main 1 to make chicken stock for the soup if you like.

(Shopping List by Meal)

MAINS

Main 1 Green Goddess Chicken Salad over Massaged Kale

1 Rotisserie chicken, meat removed & chopped

1 pkg Arugula

2 Lemons, juiced

½ bunch Cilantro, washed

1 bunch Basil (about 1 cup)

1 8 oz container Greek yogurt

4 cloves Garlic

3 tsp salt, divided

Water as needed

3 bunches Kale, ribs removed and chopped*

½ Red onion, sliced thinly

1 cucumber, sliced into finger-length/width pieces

¼ cup apple cider vinegar

2 Tbsp olive oil

2 tsp garlic powder

1 tsp sugar

1 pinch red pepper flakes

This one is a no brainer because the rotisserie chicken is a healthy, inexpensive and efficient way to get dinner on the table in 20 minutes flat! Make the Green Goddess Dressing ahead of time and use throughout the week in other recipes and as a dressing or dip.

Main 2 Rosemary Shrimp Skewers with Grilled Lemon Asparagus & Romesco Sauce

1 lb Shrimp, peeled & deveined

2 pkg Rosemary

2 tsp each salt & pepper, divided

2 Tbsp olive oil, divided

1 tsp garlic powder

1 Lemon, zested and juiced, used lemon reserved

1 cup red sauce (from Gnocchi recipe, Main 5)

2 cloves Garlic, roughly chopped

2 cups Almonds, toasted & skins left intact

1 bunch Asparagus, woody ends removed

This was a huge hit at the Steele house this week! It’s healthy and light and the romesco sauce lends a rich depth of flavor while also packing some extra punch in the protein department. It’s grilling season!

Main 3 Baked Spring Gnocchi with Red Sauce

6 cloves garlic, sliced

1 big pinch red pepper flakes

2 Tbsp olive oil

1 28-oz can whole, peeled San Marzano tomatoes

½-1 lb fresh gnocchi (from the fresh pasta case)

½ cup Green Goddess Dressing

1 cup ricotta

1 pinch red pepper flakes

Parmesan cheese for garnish

This is the kind of dish that you might happen upon in a small Italian village off the beaten path. I would know! I loved in a small Italian village and had a dish like this almost everyday for lunch. That daily plate of gnocchi has always inspired me to recreate the flavors of that particular dish, so here it is for all of you this week!

SIDE

Side Avocado Salad with Carrot Ginger Dressing

2-4 avocados

4 carrots, roughly chopped

1 Tbsp honey/agave/sugar

1 2-inch piece fresh ginger, peeled and roughly chopped

¼ yellow onion, chopped into chunks

¼ cup toasted sesame oil

½ cup rice vinegar

½ cup water

1 Tbsp soy sauce

½ bunch cilantro, chopped

This salad is decadence at its healthiest. The carrot ginger dressing used is truly a favorite at our house and tastes so perfect atop fresh avocados. Get creative and use it on anything this week!

BONUS Side Cucumber Tabouleh

1 small pkg Quick Cooking WFM grains bulgur wheat

2 English cucumbers, sliced into 1” rounds then quartered

1 small can fire-roasted tomatoes

1 bunch Italian leaf parsley, chopped finely

1 bunch basil, torn

¼-½ cup Green Goddess Dressing

3 lemons, zested & juiced

2 cloves garlic, minced

1 cup Feta, crumbled (feta is optional)

Reminiscent of my lunches, this time in Paris, I get inspiration for this recipe from a delicious Middle Eastern food stand that I would often frequent on the way out of my neighborhood in the Latin Quarter. Different from typical tabouleh, this is very heavy on the parsley, which is great because we don’t often have enough excuses to eat a lot of parsley. Dig in!

SOUP

Smoky Tomato Seitan with Mixed Grains

1 yellow onion, chopped

4 cloves garlic, chopped

2 carrots, chopped into uniform pieces

2 stalks celery, chopped into uniform pieces

1 Tbsp olive oil

1 28-oz can fire-roasted tomatoes

1 chipotle in adobo sauce

1-2 quarts water, as needed

1 small bag Quick-Cooking WFM mixed grains (barley, peas & lentils) –about 1 ½ cups worth

1 pkg regular seitan, cubed

Vegan-approved! We tested this recipe this week on our close friend who eats a plant-based diet. He loved the seitan and the smokiness from the tomatoes!

______________________________________________________

Pantry Staples

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

Olive Oil

Apple Cider Vinegar

Soy Sauce

Dijon Mustard

Agave/Honey/Sugar

Salt

Pepper

Red Pepper Flakes

Toasted Sesame Oil

Rice Vinegar

Garlic Powder

Shopping List by Department

(full list here by department)

Produce

2 pkg arugula

1-2 bags lemons (need 6 total)

1 bunch cilantro

2 bunches basil (or 1 large container)

1 bag peeled garlic

3 bunches kale

1 red onion

1 bag yellow onions

3 English cucumbers

2 pkg rosemary

1 bunch asparagus

1 1-lb bag carrots

1 bunch celery

2-4 avocados

Fresh ginger

1 bunch parsley

Meat/Protein

1 rotisserie chicken

1 lb shrimp

1 pkg regular seitan (boxed by the rice)

Dairy/Eggs

1 16 oz container whole milk ricotta

Grated parmesan (for garnishing-so not a lot–this could already be in your fridge)

1 pkg crumbled feta (optional)

Grains/Nuts/Dried Fruit/Pasta

½-1 lb fresh gnocchi (located at the fresh pasta case)

1 package Quick-Cooking WFM grains (bulgur wheat)

1 package Quick-Cooking WFM grains (barley, peas and lentils)

Canned Goods & Non-Perishables

1 28-oz can fire-roasted tomatoes

1 small can fire-roasted tomatoes

1 28-oz can whole peeled San Marzano tomatoes

1 can chipotles in adobo sauce (if not in your staples)

Frozen Items

none this week

________________________________________________________________________

Weekly Meal Plan Recipes

MAINS

Main 1 Green Goddess Chicken Salad over Massaged Kale

1 Rotisserie chicken, meat removed & chopped

1 pkg Arugula

2 Lemons, juiced

1 bunch Cilantro, washed

1 bunch Basil (about 1 cup)

1 8 oz container Greek yogurt

4 cloves Garlic

3 tsp salt, divided

Water as needed

3 bunches Kale, ribs removed and chopped*

½ Red onion, sliced thinly

1 cucumber, sliced into finger-length/width pieces

¼ cup apple cider vinegar

2 Tbsp olive oil

2 tsp garlic powder

1 tsp sugar

1 pinch red pepper flakes

Process:

Pull apart chicken and cool until ready to use.

Make Green Goddess Dressing by combining arugula, lemons, cilantro, basil, Greek yogurt, garlic and half of salt. Puree and add water as needed to thin to the consistency of a smoothie. Use ½-1 cup for this recipe and reserve the rest for use throughout the week.

Make kale salad: chop kale into 1-inch pieces and toss in a large bowl with red onion, cider vinegar, olive oil, garlic powder, sugar and red pepper flakes. Massage until wilted.

Add cucumbers and serve with chicken tossed in Green Goddess Dressing over top.*

*Make sure to only use enough Green Goddess Dressing to lightly dress the chicken. The rest will be used throughout the week in other recipes.

Main 2 Rosemary Shrimp Skewers with Grilled Lemon Asparagus & Romesco Sauce

1 lb Shrimp, peeled & deveined

1 pkg Rosemary

2 tsp each salt & pepper, divided

2 Tbsp olive oil, divided

1 tsp garlic powder

1 Lemon, zested and juiced, used lemon reserved

1 cup red sauce (from Gnocchi recipe, Main 5)

2 cloves Garlic, roughly chopped

2 cups Almonds, toasted & skins left intact

1 bunch Asparagus, woody ends removed

Process:

Prepare grill and toast your almonds in a 350 F oven for 7 minutes if necessary.

Take rosemary sprigs, reserving one for another recipe, and remove leaves from 1 inch from the top down to the base, making sure that the strongest part of the woody sprigs is bare.

Prepare shrimp by cleaning and skewering carefully onto the woody lengths of the rosemary sprigs.

Season shrimp with salt and pepper and drizzle with olive oil to coat. Place on a plate and marinate in the lemon juice.

While grill is heating up and shrimp is marinating, make the romesco: in a blender or food processor, puree the red sauce, garlic and almonds. Set aside.

Grill shrimp, reserving plate with marinade and place asparagus on the plate now, turning to coat. Add the rest of the olive oil, salt and pepper and grill for the last four minutes while the shrimp are finishing up.

Serve hot shrimp and asparagus over a small amount of romesco sauce.

Main 3 Baked Spring Gnocchi with Red Sauce

6 cloves garlic, sliced

1 big pinch red pepper flakes

2 Tbsp olive oil

1 28-oz can whole, peeled San Marzano tomatoes

½-1 lb fresh gnocchi (from the fresh pasta case)

½ cup Green Goddess Dressing

1 cup ricotta

1 pinch red pepper flakes

Parmesan cheese for garnish

Process:

Preheat oven to 350 F.

In a medium saucepan over low, saute garlic with red pepper flakes and oil for 3 minutes or until lightly browned but not burned.

Add canned tomatoes, fill can with water ¼ of the way to gather any leftover pulp and pour into saucepan.

Remove from heat, puree in a blender and reserve.

Bring a pot of water to boil, add gnocchi and cook 5-7 minutes or until floating and softened but not falling apart.

Drain gnocchi and toss with olive oil to prevent sticking.

While gnocchi is cooking, prepare “filling”: combine Green Goddess Dressing with ricotta. Toss mixture with gnocchi.

In a baking dish, pour 2 cups red sauce to cover the bottom of the dish, add gnocchi mixture to the center, sprinkle with red pepper flakes and parmesan and bake for 20-30 minutes, or until bubbling.

SIDES

Side Avocado Salad with Carrot Ginger Dressing

4 carrots, roughly chopped

1 Tbsp honey/agave/sugar

1 2-inch piece fresh ginger, peeled and roughly chopped

¼ yellow onion, chopped into chunks

¼ cup toasted sesame oil

½ cup rice vinegar

½ cup water

1 Tbsp soy sauce

2-4 avocados

½ bunch cilantro, chopped

Process:

In the bowl of a food processor or blender, combine the carrots, sugar, ginger, onion, sesame oil, rice vinegar, water and soy sauce. Puree, taste and adjust seasonings.

Peel and pit avocados as needed (if you prep too many in advance and don’t eat them they will brown). Slice thinly or keep whole and pour dressing over to serve. Sprinkle chopped cilantro as a garnish.

BONUS Side Cucumber Tabouleh

1 small pkg Quick Cooking WFM grains bulgur wheat

2 English cucumbers, sliced into 1” rounds then quartered

1 small can fire-roasted tomatoes

1 bunch Italian leaf parsley, chopped finely

1 bunch basil, torn

¼-½ cup Green Goddess Dressing

3 lemons, zested & juiced

2 cloves garlic, minced

1-2 Tsp salt, divided

1 cup Feta, crumbled (feta is optional)

Process:

Cook bulgur wheat per package instructions, drain and chill until ready to use.

In a large bowl, toss gently the cucumbers, tomatoes, parsley, basil, Green Goddess Dressing, lemons, and garlic. Add half salt, taste and adjust seasonings as necessary.

Top with feta cheese if desired and serve chilled.

SOUP

Smoky Tomato Seitan with Mixed Grains

1 yellow onion, chopped

4 cloves garlic, chopped

2 carrots, chopped into uniform pieces

2 stalks celery, chopped into uniform pieces

1 Tbsp olive oil

1 28-oz can fire-roasted tomatoes

1 chipotle in adobo sauce

1 tsp dried thyme

1-2 quarts water, as needed

1 small bag Quick-Cooking WFM mixed grains (barley, peas & lentils) –about 1 ½ cups worth

1 pkg regular seitan, cubed

2 tsp salt and pepper, or to taste

Parmesan for garnish (optional)

Process:

In a large soup pot, saute onion, garlic, carrots and celery in olive oil for 10 minutes or until bright and slightly cooked.

Add tomatoes, chipotle (whole for less spice), water* as needed and grains.

Bring to a boil and cook for 20 minutes, or until vegetables are soft and grains are done.

Add seitan, heat through and add salt and pepper to taste.

Serve hot with a sprinkling of parmesan cheese if desired.

*Don’t forget to make your own chicken stock for this soup if you like using the leftover bones from your rotisserie chicken.

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Mini Meal Plan

Whole Foods Market

March 15th – 21st

Happy St. Patrick’s Day!

The menu this week is inspired by Irish Cuisine with a few extras thrown in for good measure

This list is based on Sale & Coupon items for the week of March 15th – 21st, 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 bar code 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: Guinness Pie

1/2 lb Nature’s Rancher organic 85% lean grass-fed ground beef S

1/2 lb pork sausage, from the meat case and casings removed S/C

1 cup leek greens, sliced thinly C

3 cloves garlic, minced C

½ pkg Butternut, frozen

½ pkg colorful corn, frozen

½ pkg sweet potatoes, frozen

½ pkg peas, frozen

1 bottle Guinness

1 pie crust

2 cups ale-whipped potatoes & peas C

We had this once in a delightful and thoroughly traditional pub in Cork, Ireland. I still remember the Guinness Pie that I had there fondly. It was warm, filling and had a deep and rich flavor brought on by the meats used and the reduced Guinness. Enjoy!

Main 2: Corned Beef & Cabbage

Use this WFM made package of cabbage, celery, carrots, potatoes and bay leaves in place of the ingredients listed below if you want to shorten this recipe! *Located next to the corned beef.

1 3-5 lb pkg Wellshire corned beef or 3-5 lb corned beef from the meat counter S

3 onions, peeled & quartered C

4 cloves garlic, left whole C

3 organic russet potatoes, left whole C

3 California organic carrots, left whole S/C

1 head green cabbage, quartered S/C

½ cup Dijon mustard, for serving

How could we write this week’s plan and NOT include this? Make it the night before and reheat or make it in the crockpot during the day. Use leftovers in the choucroute below as well as to make a delicious corned beef hash. I know that’s what I’ll be eating on Saturday morning!

Main 3: Choucroute Garnie

1 lb pork sausage S/C

Leftover corned beef S

1 pkg sauerkraut S

2 yellow onions, sliced thinly C

1 bag baby potatoes (or regular sized) C

This is not an Irish dish but rather an Alsatian one, however the flavors will go beautifully along with the rest of the week’s meals. It’s healthy and very quick to put together.

SIDE

Side 1: Ale-Whipped Potatoes & Peas*

5 lbs Yukon gold potatoes S/C

1 bottle ale

2 cloves garlic, minced C

½ cup sour cream

½ pkg peas, frozen

*Reserve two cups of this for the Guinness Pie

Adding ale to this whipped potatoes gives this dish a really nice depth of flavor while still being light and airy. Sour cream helps to give it its richness and peas lend a gorgeous color to the whole shebang.

Bonus Side: Soda Bread

2 cups flour

5 Tbsp sugar/agave/honey + 1 Tbsp sugar (reserved for garnish)

1 ½ tsp baking powder

1 tsp salt

¾ tsp baking soda

3 Tbsp unsalted butter, chilled & cubed S

1 cup Fage Greek yogurt + 2 Tbsp water, mixed S

⅔ cup raisins (or any other dried fruit, chopped finely)

1 pkg KerryGold Pure Grass-Fed Irish salted butter S

If you don’t feel like making your own soda bread (even though it is so easy!), buy it at the store. Otherwise take the plunge! This is a bonus side and can pair with anything for the week, including breakfast!

SOUP Creamy Cress Soup

4 cloves garlic, roughly chopped C

1 yellow onion, roughly chopped C

4 stalks celery, roughly chopped C

1 potato, peeled and cubed into 2” cubes C

1 quart vegetable broth

2 bunches watercress, rinsed C

1 cup cream (optional, if omitting, add an extra potato)

½ bunch parsley, to garnish C

Watercress is such an underappreciated green. Not only is it full of health, but it has tons of flavor, too!

BREAKFAST

Fage Greek yogurt S

Amazing grass organic wheat grass powder S

Vega protein smoothie powders S

Fresh pork breakfast sausage S/C

Organic Valley grassmilk yogurts C

Barbaras bakery Puffins cereal C

Harmless harvest coconut water C

Health warrior supercool protein bar C

Rw knudsen juice or nectar C

Dream non dairy beverage C

LUNCH

WFM Organic seeduction bread S

Kerrygold Kilauea grass-fed Irish cheddar

365 everyday value organic sliced turkey breast S

Koch at deli counter oven Roasted turkey breast S

Rudis bakery organic bread C

Evol frozen entree, burritos C

TruRoots organic grains, beans & seeds C

Daiya frozen pizzas C

SNACK

Mexico ataulfo mangoes S

Chile red, green, black seedless grapes S

Mary’s gone crackers organic super seed crackers S

Terrace root vegetable chips sweets S

Wild kratts organic scuba snacks white cheddar S

Back to nature trail mixes S

Dr Kracker crisps, crispbreads or snickers C

Earth balance Mac n cheese or snack C

Lundberg rice chips C

Kettle chips C

San pellegrino sparkling beverage C

______________________________________________________

Pantry Staples

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

Olive Oil C

Dijon Mustard

Flour

Sugar/Agave/Honey

Baking Powder

Salt/Pepper

Baking Soda

Raisins (or other dried fruit)

Cornichons (for garnish)

Shopping List by Department

(full list here by department)

Produce

1 large leek C *All produce $5 when you spend $20 or more!

1 bag peeled garlic C

2 bunches watercress C

1 bag yellow onions C

2 bags organic potatoes (russets or Yukon gold) S/C

1 bunch California organic carrots S/C

1 head green cabbage S/C

1 bag baby potatoes C

1 bunch celery C

1 bunch parsley C

Meat/Protein

½ lb Nature’s Rancher organic 85% lean grass-fed ground beef S

1 3-5 lb pkg Wellshire corned beef or 3-5 lb corned beef from the meat counter S

1 ½ lb pork sausage S

Dairy/Eggs

1 lb unsalted butter S

1 lb salted butter S

1 8 oz container sour cream

1 pkg sauerkraut (in the refrigerated case by the corned beef) S

1 8 oz container Fage Greek yogurt S

1 cup cream

Grains/Nuts/Dried Fruit/Pasta

1 Immaculate Baking Co. pie crust

Canned Goods & Non-Perishables

1 bottle Guinness

1 bottle Irish Ale

1 can pumpkin puree

2 quarts vegetable or beef broth

Frozen Items

1 pkg butternut, frozen S

1 pkg colorful corn, frozen S

1 pkg sweet potato medley, frozen S

1 pkg peas, frozen S

________________________________________________________________________

Weekly Meal Plan Recipes

MAINS

Main 1: Guinness Pie

1 pie crust

1/2 lb Nature’s Rancher organic 85% lean grass-fed ground beef

1/2 lb pork sausage, from the meat case and casings removed

1 cup leek greens, sliced thinly & soaked in water to remove sand/dirt*

2 Tbsp flour

1 bottle Guinness

3 cloves garlic, minced

½ pkg Butternut, frozen

½ pkg colorful corn, frozen

½ pkg sweet potatoes, frozen

½ pkg peas, frozen

1-2 tsp each salt & pepper

2 cups ale-whipped potatoes & peas

Process:

Preheat oven to 425 F.

Pat pie crust into an oiled pie dish and prick all over with a fork. Make sure to allow ends of crust to hang over dish and pinch slightly to ensure they stay put.

Add pie crust to oven for 15-20 minutes or until browned slightly.

Remove from oven and press inside flat if it has puffed up. While pie crust is browning…

Brown meat (beef and sausage) in a large saucepan set over medium heat.

Add washed leeks (*make sure to lift them out of their bowl of water, don’t pour them out because the sand will re-integrate with the cleaned slices) and saute for another 5 minutes.

Add flour and stir to coat. Cook 2 minutes more.

Add Guinness and stir briskly to form a thick paste without lumps, making sure to scrape up cooked on bits. Add more water as necessary if paste is too thick. You want a gravy consistency.

Remove from heat, add the rest of the ingredients and pour into browned pie crust shell, reserving potatoes and peas for the topping.

Lower oven temperature to 350 and bake until gravy is bubbling and potato topping is slightly browned. Place under a low broil for 2 minutes if desired for a crispier potato crust.

Serve hot.

Main 2: Corned Beef & Cabbage

1 3-5 lb pkg corned beef or 3-5 lb corned beef from the meat counter S

3 onions, peeled & quartered

4 cloves garlic, left whole

3 organic russet potatoes, left whole

3 organic carrots, left whole S

1 head green cabbage, quartered S

½ cup Dijon mustard, for serving

Process:

By far the easiest recipe of the week, it’s Boiled Dinner! To a large pot of water add: corned beef with its seasonings, onions & garlic. Cook for 4-6 hours over low heat, making sure to add water as necessary so that meat is always submerged.

For the final hour of cooking, add potatoes, carrots & cabbage. Cook until tender and test meat by removing and slicing. It should fall apart easily.

Serve on a platter seasoned with salt & pepper (to taste) and eat with a smear of dijon mustard if desired.*

*This makes fantastic corned beef hash leftovers, so reserve all ingredients, making sure to discard any leftover liquid as it can be quite fatty.

Main 3: Choucroute Garnie

1 lb pork sausage S

Leftover corned beef S

2 yellow onions, sliced thinly

1 pkg sauerkraut S

½ tsp caraway seed*

2 cloves, whole*

5 juniper berries, whole*

1 tsp black peppercorns, whole*

2 bay leaves*

2-4 cups water or broth

1 bag baby potatoes

Dijon mustard for garnish

Cornichon pickles

Process:

Preheat oven to 350 F.

In a large ovenproof skillet, brown sausage on all sides.

Remove from heat, remove sausages briefly and add sauerkraut, caraway seed*, cloves*, juniper berries*, peppercorns* and bay leaves*. *Reserve your corned beef seasoning packet and use here if needed!

Add liquid and potatoes, then place sausages and corned beef on top.

Place in an oven for 30-45 minutes, or until potatoes are cooked.

Serve with mustard & pickles to garnish.

SIDES

Side 1: Ale-Whipped Potatoes & Peas*

5 lbs Yukon gold potatoes S, quartered

½-1 bottle ale

2 cloves garlic, minced

½ cup sour cream

2 tsp each salt & pepper

½ pkg peas, frozen

*Reserve two cups of this for the Guinness Pie

Process:

In a large pot of water, boil potatoes until soft.

Drain and in a large bowl of an electric mixer (or a blender), add half the ale, garlic, sour cream & salt + pepper and whip with a whisk until fluffy and completely smooth. If too thick, add more ale as needed, remembering that you can always add but you can’t take away!

Add peas to hot potatoes and let sit five minutes before serving.

Bonus Side: Soda Bread

2 cups flour

5 Tbsp sugar/agave/honey + 1 Tbsp sugar (reserved for garnish)

1 ½ tsp baking powder

1 tsp salt

¾ tsp baking soda

3 Tbsp unsalted butter, chilled & cubed

1 cup Fage Greek yogurt + 2 Tbsp water, mixed S

⅔ cup raisins (or any other dried fruit, chopped finely)

1 pkg KerryGold Pure Grass-Fed Irish salted butter S

Process:

Preheat oven to 375 F.

Combine dry ingredients.

Add butter cubes and break apart in the flour mix with your fingers until mixture resembles coarse sand.

Mix in yogurt + water and raisins. Add more water if dough resists coming together.

Oil a pie/cake tin, and on a floured surface form loaf into a circle by place dough on a floured surface, patting into a circle and folding in top and bottom like an envelope, then repeating with sides. Repeat this process once more.

Turn over so seams are facing down in pan, use kitchen shears (for flourish) to snip four lines in the top of the loaf at equal spacing pointing inward toward the center and sprinkle with reserved sugar. Bake for 30-40 minutes or until cooked through and slightly browned on the outside. Toothpick inserted in center should come out almost clean with only dry crumbs sticking to it.

SOUP Creamy Cress Soup

4 cloves garlic, roughly chopped

1 yellow onion, roughly chopped

4 stalks celery, trimmed, rinsed and roughly chopped

2 Tbsp butter or oil

1-2 potato, peeled and cubed into 2” cubes

1 quart vegetable broth

2 bunches watercress, rinsed

1 cup cream (optional. If omitting, add an extra potato)

½ bunch parsley, to garnish

Process:

Saute garlic, onion and celery in butter or oil over medium heat in a stock pot until softened.

Add potato and broth and bring to a boil. Cook until potatoes are soft.

Transfer to a blender and puree carefully.

Add watercress and cream, blend further and serve hot with chopped parsley as a garnish.

________________________________________________________________________

________________________________________________

Mini Meal Plan

Whole Foods Market

March 8th – 14th

This list is based on Sale & Coupon items for the week of March 8th – 14th, 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.

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 Red, Hot & Blue BBQ Plate with Rotisserie Chicken

1 yellow onion, grated

3 stalks celery, grated

3 carrots, grated

1 bottle blue cheese or ranch dressing

½ head napa cabbage, shredded

1 bottle hot sauce, your choice

1-2 rotisserie chickens S

½ container blue cheese crumbles

1 bag blue tortilla chips

MAIN 2 Baked Dover Sole with Mustard Herb Sauce

2 lb Dover sole fillets S

2 cloves garlic, minced

2 Tbsp unsalted butter, divided

2 Tbsp capers

Pinch salt

1 tsp black pepper

1 bunch asparagus, woody ends trimmed

¼ cup Dijon mustard

Zest and juice of 1 lemon

½ cup cream or half n half

½ bunch dill, rinsed and chopped

MAIN 3 Vietnamese Noodle Bowl with Mushrooms, Scorched Peppers & Peanuts

1 pkg vermicelli rice noodles

1 bag sweet peppers

1 pkg mixed mushrooms

1 tsp red chili paste

2 limes, zested & juiced

1 Tbsp fish sauce

1 quart beef stock or vegetable stock

½ pkg baby kale S

½ bunch cilantro, rinsed and chopped

1-2 cups peanuts, roasted and unsalted

SIDES

SIDE Roasted Vegetable Medley with Toasted Grains

1 bunch carrots, trimmed

1 bunch asparagus, woody ends trimmed asparagus

1 pkg Brussels sprouts

2 tsp salt & pepper, divided

2 Tbsp olive oil, divided

1 yellow onion, minced

2 cloves garlic, minced

½ bag 365 brand organic super grains

BONUS SIDE Strawberry & Mandarin Salad with Cabbage, Cashews & Sweet + Sour Soy Ginger Dressing

½ napa cabbage, shredded

1 pkg strawberries, topped and halved S

3 mandarin oranges, peeled and segmented S

½ red onion, sliced thinly

½ bag shredded carrots

1 2-inch piece ginger, grated

1 tsp miso

1 tsp soy sauce

Zest & juice of 2 limes

2 tsp sugar/agave/honey

½ bunch cilantro, rinsed and chopped

1 cup cashew pieces, roasted and unsalted

SOUP

Creamy Shrimp Etouffee Soup

4 Tbsp unsalted butter or oil

4 Tbsp flour

2 stalks celery, chopped

1 yellow onion, chopped

1 green bell pepper, seeded and chopped

2 cloves garlic, chopped

2 Tbsp Cajun seasoning

1 quart seafood stock

1/2 -1 quart water (as needed)

BREAKFAST

Smoothies:

Mexico Organic Strawberries $1 off and 3 pkg C/S

1 pkg Organic Valley organic fuel whey protein C

Amazing Grass organic wheat grass C

Stonyfield Organic Greek yogurt C

Wallaby organic yogurts S

Back to Nature Cereals C

Organic Valley organic neufchatel or cream cheese C

Barbara’s Bakery Puffins Cereal C

LoveGrown cereals S

Dream non-dairy beverage C

Health Warrior chia bars 5 for $5 S

LUNCH

Imagine Soups, any variety S

Back to Nature Soups C

TruRoots organic grains, beans and seeds C

Kettle chips C

San Pellegrino sparkling fruit beverages C

Daiya frozen pizza C/S

Bell & Evans regular and gluten free chicken nuggets S

365 brand organic sliced turkey breast (prepacked) S

SNACKS

Back to Nature juices and snacks C/S

Wilde Slow Roasted Meat Bars C

Ella’s Kitchen organic pouches & drink C

R.W. Knudsen juice or nectar C

Lundberg rice chips C

Ito En unsweetened tea C

Santa Cruz organic 100% lemon or lime juice C

Late July classico tortilla chips C

______________________________________________________

Pantry Staples

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

Spectrum Naturals Organic Olive Oil or Coconut Oil C

Cajun Seasoning

Salt

Pepper

Unsalted Butter

Dijon Mustard

Balsamic Vinegar

Honey/Agave/Sugar

Soy Sauce

Chili Paste

White Miso Paste

Fish Sauce

Cayenne

Flour

Vegetable Oil

Sesame Oil

Shopping List by Department

(full list here by department)

Produce

2 bunches Mexico asparagus S

3 pkg Mexico organic strawberries C/S

1 3-lb bag California/Morocco mandarins S

1 bag yellow onions

1 bunch celery

1 1-lb bag carrots

1-2 bags shredded carrots

1 head napa cabbage

1 bag peeled garlic

1 bags Brussels sprouts

3 lemons

3 limes

1 bunch dill

1 hand fresh ginger

1 pkg mushroom mix

1 pkg baby kale

1 bag sweet peppers

1 bunch cilantro

1 green bell pepper

Meat/Protein

2 lb USA Wild Caught fresh Dover sole fillets S

1-2 Whole Foods Market rotisserie chickens S

1 lb USA Wild Caught uncooked shell-on shrimp S or 1 bag frozen shrimp C

Dairy/Eggs

1 container blue cheese crumbles

1 pint cream or half n half

Grains/Nuts/Dried Fruit/Pasta

1 bag blue tortilla chips C

1 bag 365 brand organic super grains

2 cups peanuts, roasted and unsalted

1 cup cashew pieces, roasted and unsalted

Canned Goods & Non-Perishables

2 Imagine Soups (seafood if available) S

1 bottle blue cheese or ranch dressing

1 bottle hot sauce

1 jar capers

1 quart beef or vegetable stock

1 quart seafood stock

Frozen Items

None this week

BREAKFAST

Smoothies:

Mexico Organic Strawberries $1 off and 3 pkg C/S

1 pkg Organic Valley organic fuel whey protein C

Amazing Grass organic wheat grass C

Stonyfield Organic Greek yogurt C

Wallaby organic yogurts S

Back to Nature Cereals C

Organic Valley organic neufchatel or cream cheese C

Barbara’s Bakery Puffins Cereal C

LoveGrown cereals S

Dream non-dairy beverage C

Health Warrior chia bars 5 for $5 S

LUNCH

Imagine Soups, any variety S

Back to Nature Soups C

TruRoots organic grains, beans and seeds C

Kettle chips C

San Pellegrino sparkling fruit beverages C

Daiya frozen pizza C/S

Bell & Evans regular and gluten free chicken nuggets S

365 brand organic sliced turkey breast (prepacked) S

SNACKS

Back to Nature juices and snacks C/S

Wilde Slow Roasted Meat Bars C

Ella’s Kitchen organic pouches & drink C

R.W. Knudsen juice or nectar C

Lundberg rice chips C

Ito En unsweetened tea C

Santa Cruz organic 100% lemon or lime juice C

Late July classico tortilla chips C

________________________________________________________________________

Weekly Meal Plan Recipes

MAINS

MAIN 1 Red, Hot & Blue BBQ Plate with Rotisserie Chicken

1 yellow onion, grated

3 stalks celery, grated

3 carrots, grated

1 bottle blue cheese or ranch dressing

½ head napa cabbage, shredded

1 bottle hot sauce, your choice

1-2 rotisserie chickens S

½ container blue cheese crumbles

1 bag blue tortilla chips

Process:

Reheat rotisserie chicken by placing it in the oven at 350 F covered with foil for 25-30 minutes.

Begin by shredded onion, celery and carrots (if needed) and toss together in a bowl with salad dressing. Make ahead and set in the fridge to chill if needed.

Shred the napa cabbage and set aside.

Remove chicken, pull chicken off and chop.

Drizzle chicken with hot sauce and toss.

Place on a bed of cabbage and onion/celery/carrot mixture and top with blue cheese crumbles and blue tortilla chips.

MAIN 2 Baked Dover Sole with Mustard Herb Sauce

2 lb Dover sole fillets S

2 cloves garlic, minced

2 Tbsp unsalted butter, divided

2 Tbsp capers

2 tsp salt, divided

1 tsp black pepper

1 bunch asparagus, woody ends trimmed

¼ cup Dijon mustard

Zest and juice of 1 lemon

½ cup cream or half n half

½ bunch dill, rinsed and chopped

Process:

Preheat oven to 400 F.

In a baking dish, add half the butter and place in oven to melt slightly.

Remove baking dish once butter is melted, about 5 minutes, and place fish on top of melted butter. Scatter minced garlic on top of fish and add the rest of the butter, capers, half of salt and pepper.

Return dish to the oven and bake for 10 minutes.

Remove, add asparagus around fish, and return to oven to bake 10 minutes more.

While asparagus is roasting, mix sauce: combine Dijon, lemon, cream, dill and the rest of the salt.

Once asparagus is bright green and cooked slightly, remove from oven, pour sauce over and serve immediately.

MAIN 3 Vietnamese Noodle Bowl with Mushrooms, Scorched Peppers & Peanuts

1 pkg vermicelli rice noodles

1 bag sweet peppers

1 pkg mixed mushrooms

2 cloves garlic, sliced

1 yellow onion, sliced in slivers

1 tsp coconut oil

1 tsp red chili paste

2 limes, zested & juiced

1 Tbsp fish sauce

1 quart beef stock or vegetable stock

½ pkg baby kale S

½ bunch cilantro, rinsed and chopped

1-2 cups peanuts, roasted and unsalted

Process:

Heat a pot of water to boiling. Remove from heat, add noodles, and let sit 3-4 minutes, or until softened but not mushy or falling apart.

While water is coming to a boil, preheat oven to a high broil.

Cover a baking sheet in aluminum foil and scatter peppers evenly on it.

Place sheet pan under the broiler in the lowest part of the oven. Allow the broiler to scorch the peppers for 10 minutes. Remove when the peppers are browned or even a bit charred.

In a large pot, heat coconut oil, chili paste, mushrooms, garlic and onion for 5 minutes.

Remove from heat, add lime zest and juice, fish sauce and beef or veggie stock. Bring to a boil remove from heat, add baby kale, pour over noodles in dividual bowls, and top with cilantro, scorched peppers and peanuts.

SIDES

SIDE Roasted Vegetable Medley with Toasted Grains

1 bunch carrots, trimmed

1 bunch asparagus, woody ends trimmed asparagus

1 pkg Brussels sprouts, trimmed and halved

2 tsp salt & pepper, divided

2 Tbsp olive oil, divided

1 yellow onion, minced

2 cloves garlic, minced

½ bag 365 brand organic super grains

Process:

Preheat oven to 400 F.

Cover a baking sheet with foil and add carrots, asparagus and Brussels sprouts. Toss in half of oil, salt and pepper and place in oven to roast for about 20 minutes.

While veggies are roasting, heat a medium saucepan over medium-high heat with the rest of the oil, salt and pepper and saute onions and garlic for 5 minutes. Add 1 part grains and 2 parts water, cover and cook until grains are soft. Fluff with a fork and leave lid ajar to release steam.

Serve with roasted veggies.

BONUS SIDE Strawberry & Mandarin Salad with Cabbage, Cashews & Sweet + Sour Soy Ginger Dressing

½ napa cabbage, shredded

1 pkg strawberries, topped and halved S

3 mandarin oranges, peeled and segmented S

½ red onion, sliced thinly

½ bag shredded carrots

1 2-inch piece ginger, grated

1 tsp miso

1 tsp soy sauce

Zest & juice of 2 limes

2 tsp sugar/agave/honey

½ bunch cilantro, rinsed and chopped

1 cup cashew pieces, roasted and unsalted

Process:

Place shredded cabbage in a large serving bowl and top with strawberries, mandarins, red onion and carrots.

Make dressing by combining ginger, miso, soy sauce, lime zest and juice, sugar together.

Pour over salad, add cilantro and cashews and serve.*

*Make sure to make in batches that you’ll eat in one sitting, as cashews will get soggy if left overnight in the fridge with the other ingredients.

SOUP

Creamy Shrimp Etouffee Soup

4 Tbsp unsalted butter or oil

4 Tbsp flour

2 stalks celery, chopped

1 yellow onion, chopped

1 green bell pepper, seeded and chopped

2 cloves garlic, chopped

2 Tbsp Cajun seasoning

1 quart seafood stock

1/2 -1 quart water (as needed)

1 lb uncooked shell-on shrimp S or 1 bag frozen shrimp C

Process:

In a large soup pot, saute butter and flour together over low heat until nutty smelling and light brown.

Add celery, onion, green pepper and garlic and saute for 10 minutes, making sure not to burn flour.

Add Cajun seasoning and stock and as much water as needed to reach desired consistency.

Add shrimp and cook until opaque and chewy. Serve hot with hot sauce and over rice if desired.

BREAKFAST

Smoothies:

Mexico Organic Strawberries $1 off and 3 pkg C/S

1 pkg Organic Valley organic fuel whey protein C

Amazing Grass organic wheat grass C

Stonyfield Organic Greek yogurt C

Wallaby organic yogurts S

Back to Nature Cereals C

Organic Valley organic neufchatel or cream cheese C

Barbara’s Bakery Puffins Cereal C

LoveGrown cereals S

Dream non-dairy beverage C

Health Warrior chia bars 5 for $5 S

LUNCH

Imagine Soups, any variety S

Back to Nature Soups C

TruRoots organic grains, beans and seeds C

Kettle chips C

San Pellegrino sparkling fruit beverages C

Daiya frozen pizza C/S

Bell & Evans regular and gluten free chicken nuggets S

365 brand organic sliced turkey breast (prepacked) S

SNACKS

Back to Nature juices and snacks C/S

Wilde Slow Roasted Meat Bars C

Ella’s Kitchen organic pouches & drink C

R.W. Knudsen juice or nectar C

Lundberg rice chips C

Ito En unsweetened tea C

Santa Cruz organic 100% lemon or lime juice C

Late July classico tortilla chips C

________________________________________________________________________

__________________________________________

Mini Meal Plan

Whole Foods Market

March 1st – 7th

This list is based on Sale & Coupon items for the week of March 1st – 7th, 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)

Main 1: Nashville Hot Chicken with Pickled Green Beans

2-3 lbs bone-in chicken thighs or 2-3 lb pkg USA Bell&Evans air-chilled split chicken breasts

2 Tbsp paprika (smoked or regular)

1 Tbsp salt

1 pinch-1 Tbsp cayenne pepper

¼ cup white vinegar

1 tsp chili powder

1 yellow bell pepper, seeded & chopped

½ sweet onion, chopped

2 cans organic green beans S

½ pkg bacon, sliced

2 Tbsp apple cider vinegar

1 Tbsp sugar

1 pinch red pepper flakes

We love Nashville’s own hot chicken and it could not get any easier to bring this into your home! The sweet and sour flavors from the pickled green beans salad go perfectly with the heat from the hot pepper rub.

Main 2: BBQ Tofu with Preserved Veggies & German Potato Salad

2 lbs yukon gold potatoes

1 bag carrot chips

1 cucumber, sliced thinly

1 bunch radishes, sliced thinly

1 yellow onion, sliced thinly

1 jicama, peeled and cut into matchsticks

½ bunch dill

4 eggs, hard boiled, peeled & chopped

½ cup sour cream

2 Tbsp apple cider vinegar

1 Tbsp sugar

2 tsp salt

1-2 block(s) extra firm tofu

1 tsp olive oil

1 bottle BBQ sauce

A great vegetarian dish, this one comes together quickly and can all be made in advance!

Main 3: Roasted Tomatoes, Zucchini & Onion Pasta

Whole Foods Market pizza dough S

1 Tbsp garlic powder

½ cup parmesan cheese, grated

2 pkg cherry tomatoes

2 zucchini, diced

1 onion, diced

2 tsp garlic powder

1-2 pkg gnocchi or other pasta of your choice

1 cup fresh ricotta

1 bunch mint

1 bunch basil

1 pinch red pepper flakes

½ bag frozen peas

1-2 lbs USA sirloin steaks (optional) S

Another vegetarian dish that can easily be made vegan (or beefed up with some steak). I love that you can buy whole wheat pizza dough to make your own breadsticks that take no time but are a fantastic “homemade” addition to this meal. Plus, pssst, the kids love them! We used thin spaghetti in our photo but gnocchi, bowtie or penne pastas would all be great.

Side: White Wine-Braised Spring Vegetables

2 cloves garlic

2 Tbsp butter

1 bunch asparagus, woody ends removed

½ bag frozen peas

1 bunch spring onion bulbs

1 bunch thin carrots

2 cloves garlic

½ bunch dill

2 cups Paul Valmer sauvignon blanc S

2 cups heavy cream

½ bunch dill, chopped

Again, a simple side that will taste not only complex but different than what you’re used to. Gently braising spring vegetables in white wine and cream is oh-so-French and will look like a chef made dinner!

BONUS Side: Tangy Sweet Pepper Salad

1 bag sweet peppers, sliced into thin circles, stems & seeds removed or 3 Mexico, Whole Trade organic orange, red and yellow bell peppers S

1 spicy pepper of your choice, sliced into thin circles, stems & seeds removed

½ sweet onion, sliced thinly S

2 Tbsp apple cider vinegar

1 Tbsp agave

1 pinch-tsp cayenne

A big punch of flavor is what you’ll get with this one! Sometimes we have themes within a plan, and it would seem that there’s a big play this week on sweet & sour. Maybe we’re just in a mood…but in any case, try this salad for a quick last-minute side that will only get better and better as it marinates in the fridge throughout the week.

Soup: Red Split Pea Soup

1 small Wellshire Farms ham, cubed

2 yellow onions, chopped

3 stalks celery, chopped

3 carrots, chopped

4 cloves garlic, minced

1 bag red lentils

2 quarts water

I make this often for my family and I love the twist of using red lentils in place of green split peas. Why not change up an old favorite without really changing much at all? That’s what I call a win!

Breakfast:

Back to Nature Cereals C

Smoothies: Organic Valley organic fuel whey protein powder C

Amazing Grass organic wheat grass C

Stonyfield organic Greek yogurt C

R.W. Knudsen juice or nectar C

Dream non-dairy beverage C

Forager organic cashewmilk yogurts S

Organic Valley organic neufchatel or cream cheese C

Barbara’s Bakery puffins cereal C

Wellshire classic or peppered turkey bacon S

Lunch:

Back to Nature Soups C

Santa Cruz organic 100% lemon or lime juice C

TruRoots organic grains, beans and seeds C

San Pellegrino sparkling fruit beverages C

Maya Kaimal sauce or marinade C

Daiya frozen pizza C

Ciabatta loaf S

Applegate family-sized sliced smoked or roasted turkey breast S

Chile red, green or black seedless grapes C

Washington organic gala apples S

Modern Table pasta meals S

Snacks:

Back to Nature Snacks C

Late July classico tortilla chips C

Kettle Chips C/S

Popcorn Indiana popcorn S

Lundberg rice chips C

Ella’s Kitchen organic pouches (for kids) C

Ella’s Kitchen organic drink (for kids) C

Whole Foods meat jerky (in the meat case) C

Wilde slow roasted meat bars C

______________________________________________________

Pantry Staples

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

Spectrum Naturals organic olive oil or coconut oil C

Sugar

Salt

Pepper

Apple Cider Vinegar

Unsalted Butter

Paprika

Cayenne Pepper

White Vinegar

Chili Powder

Red Pepper Flakes

Juniper Berries

Black Peppercorns

BBQ Sauce

Soy Sauce

Garlic Powder

Shopping List by Department

(full list here by department)

Produce

1 bunch celery

1 1-lb bag carrots

1 bunch dill

1 yellow bell pepper

2 sweet onions S

2 lbs yukon gold potatoes

1 bag carrot chips

1 cucumber

1 bunch radishes

1 bag yellow onions

1 jicama

1 red bell pepper

1 bunch mint

1 bunch basil

1 bag peeled garlic

1 bunch asparagus

1 bunch spring onion bulbs

1 bunch thin bunch carrots with tops

1 bag sweet peppers or 3 Mexico, Whole Trade organic orange, red and yellow bell peppers S

Meat/Protein

1 pkg bacon

2-3 lbs bone-in chicken thighs or USA air-chilled Bell&Evans split chicken breasts

1-2 blocks extra firm tofu

1-2 lbs sirloin steaks (optional) S

1 small Wellshire Farms ham

Dairy/Eggs

1-2 dozen eggs

1 small container sour cream

1 small block parmesan cheese

1 small container ricotta

1 pint 365 Brand heavy cream or half n half

Grains/Nuts/Dried Fruit/Pasta

1 bag red lentils

Canned Goods & Non-Perishables

2 cans organic green beans S

1 jar sauerkraut

1 bottle Paul Valmer or Three Wishes white wine (sauvignon blanc or pinot grigio) S

Frozen Items

1 bag peas

Breakfast:

Back to Nature Cereals C

Smoothies: Organic Valley organic fuel whey protein powder C

Amazing Grass organic wheat grass C

Stonyfield organic Greek yogurt C

R.W. Knudsen juice or nectar C

Dream non-dairy beverage C

Forager organic cashewmilk yogurts S

Organic Valley organic neufchatel or cream cheese C

Barbara’s Bakery puffins cereal C

Wellshire classic or peppered turkey bacon S

Lunch:

Back to Nature Soups C

Santa Cruz organic 100% lemon or lime juice C

TruRoots organic grains, beans and seeds C

San Pellegrino sparkling fruit beverages C

Maya Kaimal sauce or marinade C

Daiya frozen pizza C

Ciabatta loaf S

Applegate family-sized sliced smoked or roasted turkey breast S

Chile red, green or black seedless grapes C

Washington organic gala apples S

Modern Table pasta meals S

Snacks:

Back to Nature Snacks C

Late July classico tortilla chips C

Kettle Chips C/S

Popcorn Indiana popcorn S

Lundberg rice chips C

Ella’s Kitchen organic pouches (for kids) C

Ella’s Kitchen organic drink (for kids) C

Whole Foods meat jerky (in the meat case) C

Wilde slow roasted meat bars C

________________________________________________________________________

Weekly Meal Plan Recipes

Main 1: Nashville Hot Chicken with Pickled Green Beans

2-3 lbs bone-in chicken thighs or USA air-chilled split chicken breasts

2 Tbsp paprika (smoked or regular)

1 Tbsp salt

1 pinch-1 Tbsp cayenne pepper

¼ cup white vinegar

1 tsp chili powder

2 Tbsp olive oil, divided

1 yellow bell pepper, seeded & chopped

½ sweet onion, chopped

2 cans organic green beans S

½ pkg bacon, sliced

2 Tbsp apple cider vinegar

1 Tbsp sugar

1 pinch red pepper flakes

Process:

Preheat oven to 350 F (or use a crock pot set to low).

Toss chicken with paprika, salt, cayenne (use as much or as little as you like), white vinegar and chili powder.

Drizzle a baking dish with olive oil, add chicken and spread out evenly. Bake for 30 minutes, or until chicken is done and juices run clear.

While chicken is cooking, make pickled wax beans:

In a saute pan, brown sliced bacon until cooked but not crispy. Add wax beans, cider vinegar, sugar, red pepper flakes and yellow bell pepper. Cover with water and simmer until chicken is done. Taste before serving and add salt if desired.

Main 2: BBQ Tofu with Preserved Veggies & German Potato Salad

2 lbs yukon gold potatoes

1 bag carrot chips

1 cucumber, sliced thinly

1 bunch radishes, sliced thinly

1 yellow onion, sliced thinly

1 jicama, peeled and cut into matchsticks

½ bunch dill, chopped and divided

¼ cup apple cider vinegar

¼ cup water

1 Tbsp juniper berries

1 Tbsp black peppercorns

2 tsp salt

2 tsp sugar

4 eggs, hard boiled, peeled & chopped

½ cup sour cream

2 Tbsp apple cider vinegar

1 Tbsp sugar

2 tsp salt

1-2 block(s) extra firm tofu

1 tsp olive oil

1 bottle BBQ sauce

Process:

Preheat oven to 375 F.

Bring a large pot of water to a boil. Add whole yukon gold potatoes and boil until cooked (a knife inserted should go in and out easily).

While potatoes are cooking, make preserved veggies:

In a bowl, toss carrot chips, cucumber, radishes, onion, jicama and half of dill. Add vinegar, water, juniper berries, peppercorns, salt and sugar and let sit at room temp. Stir every 10 minutes or so.

Next, make the tofu. In a small baking dish, drizzle oil in the bottom to coat lightly, add the entire block of tofu and pour bbq sauce over to coat.

Place in oven and bake for 20 minutes. (This step can be done at the beginning of this recipe if you would like to eat your potato salad warm. If you’d like to eat it cold, then follow this recipe as detailed.)

Before serving, drain potatoes, slice into rough quarters and toss with the chopped eggs, cider vinegar, sour cream, sugar and salt listed below the vegetables in the ingredient list.

Serve potato salad hot or cold sprinkled with the rest of the dill. Slice hot bbq tofu into “steaks” and top with a side of preserved veggies.

Main 3: Roasted Tomatoes, Zucchini & Onion Gnocchi

Whole Foods Market pizza dough S

1 Tbsp garlic powder

½ cup parmesan cheese, grated

2 tsp salt

2 pkg cherry tomatoes

2 zucchini, diced

1 onion, diced

2 tsp garlic powder

1 tsp each salt & pepper

1-2 pkg gnocchi or other pasta of your choice

1 cup fresh ricotta

1 Tbsp mint, chopped

1 Tbsp basil, chopped

1 pinch red pepper flakes

1/2 bag frozen peas

1-2 lbs USA sirloin steaks (optional) S

Process:

On a lightly oiled surface, roll out pizza dough into a rectangle. Sprinkle with garlic powder, parmesan cheese and salt. Slice into strips ¼ inch wide, twist and place on a baking sheet.

Preheat oven to 375 F and bake breadsticks until parmesan is browned.

Toss cherry tomatoes, zucchini and onion together in olive oil and salt & pepper and place on a roasting pan. Roast with the breadsticks until tomatoes are blistering, about 15 minutes.

While breadsticks are baking and vegetables are roasting, cook gnocchi: bring a large pot of water to boil, add a pinch of salt and add gnocchi, cooking until they are soft and floating at the top. Check one for doneness before draining all of them. Toss in a bit of oil to keep them from sticking together.

Toss hot gnocchi with ricotta, mint, basil, red pepper flakes, peas and roasted vegetables and serve with breadsticks.

*If you’d like some extra protein, sear some sirloin steaks (on sale) for 4-6 minutes each side, sprinkle with salt and pepper, rest for 10 minutes and slice to serve atop gnocchi.

Side: White Wine-Braised Spring Vegetables

2 cloves garlic

2 Tbsp butter

1 bunch asparagus, woody ends removed

1/2 bag frozen peas

1 bunch spring onion bulbs

1 bunch thin carrots, tops removed with 1 inch of green stem attached

2 cups Paul Valmer sauvignon blanc S

2 cups heavy cream

1 tsp each salt & pepper

½ bunch dill, chopped

Process:

Heat a pan over medium heat and add butter and garlic. Saute until softened, five minutes.

Add asparagus, peas, spring onion bulbs and carrots.

Pour in white wine and bring to a boil, reduce to a simmer and add heavy cream.

Serve when asparagus is cooked but still bright green and sprinkle with salt, pepper & dill.

BONUS Side: Tangy Sweet Pepper Salad

1 bag sweet peppers, sliced into thin circles, stems & seeds removed or 3 Mexico, Whole Trade organic orange, red and yellow bell peppers S

1 spicy pepper of your choice, sliced into thin circles, stems & seeds removed

1/2 sweet onion, sliced thinly S

2 Tbsp apple cider vinegar

1 Tbsp agave

1 pinch-tsp cayenne

1 tsp each salt & pepper

Process:

Toss sliced peppers (sweet or bell, your choice) with the spicy pepper, sweet onion, cider vinegar, agave and cayenne.

Add salt & pepper, taste and adjust if needed.

Soup: Red Split Pea Soup

½ small Wellshire Farms ham, cubed

1 Tbsp olive oil

2 yellow onions, chopped

3 stalks celery, chopped

3 carrots, chopped

4 cloves garlic, minced

1 bag red lentils

2 quarts water

2 tsp each salt & pepper, or to taste

Process:

Saute ham in olive oil in a large soup pot.

Add onions, celery, carrots and garlic. Cook until soft, about 10 minutes.

Add red split peas and water, bring to a boil then reduce to a simmer.

Add salt and pepper to taste and serve hot.

Breakfast:

Back to Nature Cereals C

Smoothies: Organic Valley organic fuel whey protein powder C

Amazing Grass organic wheat grass C

Stonyfield organic Greek yogurt C

R.W. Knudsen juice or nectar C

Dream non-dairy beverage C

Forager organic cashewmilk yogurts S

Organic Valley organic neufchatel or cream cheese C

Barbara’s Bakery puffins cereal C

Wellshire classic or peppered turkey bacon S

Lunch:

Back to Nature Soups C

Santa Cruz organic 100% lemon or lime juice C

TruRoots organic grains, beans and seeds C

San Pellegrino sparkling fruit beverages C

Maya Kaimal sauce or marinade C

Daiya frozen pizza C

Ciabatta loaf S

Applegate family-sized sliced smoked or roasted turkey breast S

Chile red, green or black seedless grapes C

Washington organic gala apples S

Modern Table pasta meals S

Snacks:

Back to Nature Snacks C

Late July classico tortilla chips C

Kettle Chips C/S

Popcorn Indiana popcorn S

Lundberg rice chips C

Ella’s Kitchen organic pouches (for kids) C

Ella’s Kitchen organic drink (for kids) C

Whole Foods meat jerky (in the meat case) C

Wilde slow roasted meat bars C

________________________________________________________________________

_______________________________________

Mini Meal Plan

Whole Foods Market

February 22nd – 28th

This list is based on Sale & Coupon items for the week of February 22nd – 28th, 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.

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: Sausage Hoagies

2 cloves garlic, minced C

1 yellow onion, chopped C

1 Tbsp olive oil

1 red bell pepper, sliced C

1 green bell pepper, sliced C

1 Tbsp cajun seasoning

1-2 pkg Nature’s Ranch chicken chorizo sausage S or Made Fresh Daily pork sausages S

1 pkg sliced provolone or jack cheese (vegan version available)

2 Tbsp mayonnaise

1 chipotle

1-2 Whole Foods Market take & bake garlic bread (in bakery) S

1 head iceberg lettuce, shredded C

1 avocado, sliced C

MAIN 2: Quick Pasta Bolognese

1 yellow onion, diced C

4 cloves garlic, minced C

2 stalks celery, diced C

4 carrots, diced C

1 lb USA 90% lean ground beef S

2 28 oz. cans fire roasted tomatoes (or regular if you prefer)

Water as needed to thin sauce

1 box angel hair pasta or TruRoots pasta C

1 bunch fresh basil, torn C

Yes, nonna’s bolognese takes 8 hours, but who has that kind of time? Throw this one together in your crock pot or instant pot and let the magic happen. All you have to do is cook the pasta.

MAIN 3: Detoxifying Teriyaki Mushroom Grain Bowl

1 pkg shiitake mushrooms

⅓ cup agave

⅓ cup balsamic vinegar

2 Tbsp soy sauce

2 cups brown rice, cooked (can be made in advance)

½ red cabbage, shredded C

½ red onion, thinly sliced C

1 bunch green onions, sliced into 1 inch pieces on the bias C

1 avocado, sliced thinly C

½ bunch cilantro, chopped C

1 Tbsp toasted sesame oil

2 Tbsp toasted sesame seeds

1 pkg Nature’s ranch teriyaki-flavored meatballs or cubed extra firm tofu (optional)

Sriracha hot sauce (optional)

SIDE

SIDE 1: French Onion Couscous

2 yellow onions, chopped C

2 cloves garlic, minced C

1 Tbsp thyme

1 container pearled couscous

1 quart chicken stock S

1 tsp each salt & pepper

This was a hit at our Team meeting this week and the depth of flavor is outrageous. You’ll want to throw leftovers into soup or on top of salad.

BONUS SIDE: Fresh Fruit Salad with Mint Yogurt Drizzle

5 Cara Cara oranges S/C

3 Washington organic pinova or pinata apples S/C

2 Peru organic kent mangoes S/C

1 box strawberries, sliced C

½ lemon, juiced

1 Tbsp sugar

1 pkg mint, cut into ribbons C

1 pkg Brown Cow vanilla greek yogurt C

2 Tbsp milk

SOUP: Miso, Rice & Mushroom Soup

1 yellow onion, thinly sliced C

1 pkg mushrooms, thinly sliced C

1 bunch chard, sliced into chiffonade C

1 quart mushroom or chicken stock S

1 tsp soy sauce (or to taste)

1 pkg Lundberg organic Thai Hom Ali rice C

3 Tbsp miso paste

1 pkg dried seaweed (SeaSnacks brand)

Breath in, breath out. This soup is comforting and healthy but also rich in nutrients and helps give your body what it needs to fight off those nasty end-of-winter bugs.

BREAKFAST

Celestial Seasonings tea C

Peace cold cereals C

Fresh fruit C

Brown cow Greek yogurt C

Siggis skyr yogurt C

365 whey protein powder C

Bob’s red mill flaxseed meal C

Organic Valley eggs C

LUNCH

Santa Cruz pb C

Modern Table meal kit or pasta C

Follow your heart pepper jack style slices C

Fresh fruits, vegetables and flowers $5 off on any one purchase of $20 C

Air-filled chicken wings C

faux pastrami sandwiches, Turkey

SNACK

Saffron Road chickbean crisps C

San pellegrino sparkling beverage C

Plum organics eat your colors pouches C

Lumdberg Rice chips S

______________________________________________________

Pantry Staples

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

Spectrum naturals organic olive oil or coconut oil C

Organic Valley butter C *Breakfast

Brown Rice

Salt

Pepper

Sugar

Olive Oil

Red Pepper Flakes

Soy Sauce

Cajun Seasoning

Maple Syrup or Agave

Milk

Mayonnaise

Toasted Sesame Oil

Toasted Sesame Seeds

Dried Thyme

Shopping List by Department

(full list here by department)

Produce

All produce $5 off when you spend $20 or more, use your Whole Foods App and scan the coupon code at the top for this deal!

1 bag peeled garlic C

1 bag yellow onions C

1 red bell pepper C

1 green bell pepper C

1 head iceberg lettuce C

2 avocados C

1 bunch organic celery S/C

1 1-lb bag carrots C

1 bunch fresh basil C

1 red onion C

2 pkg shiitake mushrooms C

1 red cabbage C

1 bunch green onions C

1 bunch cilantro C

2 limes C

1 lemon C

5 Cara Cara oranges S/C

3 Washington organic pinova or pinata apples S/C

1 Peru organic kent mangoes S/C

1 box strawberries C

1 pkg mint C

1 bunch chard S/C

Meat/Protein

1-2 pkg Nature’s Ranch chicken sausage or Made Fresh Daily pork sausage S

1 lb USA 90 % lean ground beef S

1 pkg Nature’s Ranch teriyaki-flavored meatballs S or extra firm tofu (optional)

Dairy/Eggs

1 pkg sliced provolone or jack cheese

1 cup milk

1 Brown Cow vanilla Greek yogurt C

1 container white miso

Grains/Nuts/Dried Fruit/Pasta

1-2 Whole Foods Market take & bake garlic bread (in bakery) S

1 box angel hair pasta or TruRoots pasta C

1 container pearled couscous

1 pkg Lundberg organic Thai Hom Ali rice C

Canned Goods & Non-Perishables

1 can chipotles

2 28 oz cans fire-roasted or regular tomatoes

2 pkg dried seaweed (SeaSnacks brand)

1 quart chicken stock S

1 quart mushroom stock

Frozen Items

None

BREAKFAST

Celestial Seasonings tea C

Peace cold cereals C

Fresh fruit C

Brown cow Greek yogurt C

Siggis skyr yogurt C

365 whey protein powder C

Bob’s red mill flaxseed meal C

Organic Valley eggs C

LUNCH

Santa Cruz pb C

Modern Table meal kit or pasta C

Follow your heart pepper jack style slices C

Fresh fruits, vegetables and flowers $5 off on any one purchase of $20 C

Air-filled chicken wings C

faux pastrami sandwiches, Turkey

SNACK

Saffron Road chickbean crisps C

San pellegrino sparkling beverage C

Plum organics eat your colors pouches C

Lumdberg Rice chips S

________________________________________________________________________

Weekly Meal Plan Recipes

MAINS

MAIN 1: Sausage Hoagies

2 cloves garlic, minced C

1 yellow onion, chopped C

1 Tbsp olive oil

1 red bell pepper, sliced C

1 green bell pepper, sliced C

1 Tbsp cajun seasoning

1-2 pkg Nature’s Ranch chicken chorizo sausage S or Made Fresh Daily pork sausages S

2 Tbsp mayonnaise

1 chipotle, chopped

1-2 Whole Foods Market take & bake garlic bread (in bakery) S

1 pkg sliced provolone or jack cheese (vegan version available)

1 head iceberg lettuce, shredded C

1 avocado, sliced C

Process:

Saute onions, garlic and bell peppers in olive oil over medium heat until soft but not burned. Sprinkle with Cajun seasoning.

Remove from skillet and add whole sausages, browning on all sides, about 15 minutes.

Preheat oven to 375 F

Place garlic bread cut side up in oven to toast.

While sausages are cooking, mix together the mayonnaise with the chopped chipotle.

Spread chipotle mayo on toasted bread, top with cooked sausages, onions and peppers. Add cheese to melt, returning to oven if needed.

Garnish with shredded lettuce and avocado and enjoy!

MAIN 2: Quick Pasta Bolognese

1 yellow onion, diced C

4 cloves garlic, minced C

2 stalks celery, diced C

4 carrots, diced C

1 lb USA 90% lean ground beef S

2 28 oz. cans fire roasted tomatoes (or regular if you prefer)

Water as needed to thin sauce

1 box angel hair pasta or TruRoots pasta C

Process:

Either combine all ingredients in your crock pot or instant pot and cook OR saute in a large pot on the stove the following: onions, garlic, celery and carrot in oil until soft, then add ground beef to brown.

Once beef is browned, add tomatoes and simmer for 20 minutes.

While beef is browning, make pasta so that you can serve all at once.

Garnish with some leftover parmesan and torn basil leaves.

MAIN 3: Detoxifying Teriyaki Mushroom Grain Bowl

2 cups brown rice, cooked (can be made in advance)

1 pkg shiitake mushrooms

⅓ cup agave

⅓ cup balsamic vinegar

2 Tbsp soy sauce

½ red cabbage, shredded C

½ red onion, thinly sliced C

1 bunch green onions, sliced into 1 inch pieces on the bias C

1 avocado, sliced thinly C

½ bunch cilantro, chopped C

1 Tbsp toasted sesame oil

2 Tbsp toasted sesame seeds

1 pkg Nature’s ranch teriyaki-flavored meatballs or cubed extra firm tofu (optional)

Sriracha hot sauce (optional)

Process:

Begin by cooking rice if you haven’t yet. Combine 1 part rice with 2 parts water, cover and cook until water is absorbed and rice is done, adding water as necessary.

Marinate mushrooms: place shiitakes in a bag with the agave, balsamic and soy. Allow to marinate at least 20 minutes, but these are great if they marinate overnight.

In a single serve bowl, scoop in some rice, add marinated mushrooms, cabbage, onion, green onion, avocado and cilantro and top with a drizzle of sesame oil and a sprinkling of sesame seeds.

Add cooked meatballs or cold tofu if desired.

SIDE

SIDE 1: French Onion Couscous

2 yellow onions, chopped C

2 cloves garlic, minced C

1 Tbsp thyme

1 container pearled couscous

1 quart chicken stock S

1 tsp each salt & pepper

Process:

In a large saucepan, heat onions, garlic and olive oil over medium-high heat until slightly charred.

Add thyme, couscous and brown for a few minute more to toast the couscous.

Add stock, bring to a boil, reduce to a simmer and cook until couscous is soft.

Taste and add salt and pepper as needed.

Tip: to reheat, simply add more stock or water for use throughout the week.

BONUS SIDE: Fresh Fruit Salad with Mint Yogurt Drizzle

5 Cara Cara oranges, peeled and cut into segments S/C

3 Washington organic pinova or pinata apples, cubed S/C

2 Peru organic kent mangoes, peeled, pitted and cubed S/C

1 box strawberries, sliced C

½ lemon, juiced

1 Tbsp sugar

1 pkg mint, cut into ribbons C

1 pkg Brown Cow vanilla greek yogurt C

2 Tbsp milk

Process:

Combine all fruit with sugar and toss to coat sugar evenly. Set aside in the fridge to chill and macerate. The sugar will draw out the natural juices of the fruit, making a nice sauce to coat the salad.

While fruit is chilling, combine mint, yogurt and milk until you reach your desired “drizzle” consistency.

Serve cold with drizzle and a mint leaf for garnish.

SOUP: Miso, Rice & Mushroom Soup

1 yellow onion, thinly sliced C

1 pkg mushrooms, thinly sliced C

1 Tbsp olive oil or sesame oil

1 quart mushroom or chicken stock S

1 pkg Lundberg organic Thai Hom Ali rice C

1 bunch chard, sliced into chiffonade C

3 Tbsp miso paste

Soy sauce to taste

Process:

Saute onion and mushrooms in oil until wilted, about 10 minutes.

Add stock and rice and cook until rice is al dente.

Add chard ribbons and allow them to steep for 5 minutes.

Remove from heat and add miso just before serving, making sure to mix well enough to break up any clumps. Taste before serving and add soy sauce if needed.

BREAKFAST

Celestial Seasonings tea C

Peace cold cereals C

Fresh fruit C

Brown cow Greek yogurt C

Siggis skyr yogurt C

365 whey protein powder C

Bob’s red mill flaxseed meal C

Organic Valley eggs C

LUNCH

Santa Cruz pb C

Modern Table meal kit or pasta C

Follow your heart pepper jack style slices C

Fresh fruits, vegetables and flowers $5 off on any one purchase of $20 C

Air-filled chicken wings C

faux pastrami sandwiches, Turkey

SNACK

Saffron Road chickbean crisps C

San pellegrino sparkling beverage C

Plum organics eat your colors pouches C

Lundberg Rice chips S

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Mini Meal Plan

Whole Foods Market

February 15th – 21st

This list is based on Sale & Coupon 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. Sale items will have an S next to them, while coupon items will be differentiated by having a C next to them.

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 and Rice with Tangy Rainbow Chard

4 quarts water

1 USA organic fresh whole chicken S

1 pkg poultry herb mix (thyme, rosemary, sage)

1 Tbsp salt and pepper

1 ½ cups white rice**

½ bunch rainbow chard, cut into chiffonade

¼ cup apple cider vinegar

2 Tbsp olive oil

1 Tbsp sugar

1 Tbsp soy sauce

1 pinch red pepper flakes

Chicken and rice is so easy to make and also classically southern! Save the bones for stock if you like (highly encouraged) and add more liquid later in the week to these leftovers to make a nice homemade chicken and rice soup. Add the tangy chard, too, for a twist to the soup!

MAIN 2: White Bean Cassoulet with Sausage and Fennel

2 cups white beans, dried and cooked or 3 cans white beans, rinsed

1 lb sausage of your choice S (I chose the chicken bratwurst)

2 onions, sliced into slivers

2 carrots, sliced thinly on the bias

1 bulb fennel, chopped

1 tsp salt and pepper, or to taste

2 cups Imagine organic chicken broth s

Classically French but made in half the time, especially if you’re using canned beans. Do keep in mind that cooking dried beans is a snap and can leave you with a nice, plump bean instead of a mushy one from a can (oh and it’s less expensive, too!). Use any sausage you like and remember, buy extra to stock up on and save money following the sale guidelines listed in the meat case.

MAIN 3: Shakshuka

1 yellow onion, diced

6 cloves garlic, minced

2 carrots, diced

1 stalk celery, diced

1 Tbsp olive oil

1 tsp each salt and pepper

2 Tbsp paprika (smoked or regular)

2 tsp sugar

1 tsp chili powder

2 cans Muir glen organic canned tomatoes S

Eggs (as many as you like) C

½ bunch dill, rinsed and chopped

½ bunch parsley, rinsed and chopped

A Middle Eastern dish, the smoky tomatoes and sweetness from the sugar work together to create a dish that is part sauce, part stew. Feel free to play around and add more greens, extra beans, or even tofu in place of eggs to make this dish vegan.

SIDES

SIDE 1: Cauliflower-Broccoli Cheddar Bake

4 Tbsp oil or butter

1 yellow onion, chopped

4 Tbsp flour or cornstarch

2 tsp salt and pepper

4 cups milk

1 bag grated cheddar

1 head cauliflower, cored and chopped

1 head broccoli, chopped (stems included)

For vegan: use oil, nut milk and daiya cheese

Such a comforting side dish that can be turned into a soup at the end of the week! Just add more stock and don’t forget to make this one vegan if you need.

BONUS SIDE: Wild Rice Salad with Sweet Onions, Apples and Rainbow Chard

2 cups wild rice S

1 quart Imagine organic chicken broth or water

1 sweet onion, diced

3 Gala apples S, diced

½ bunch rainbow chard, cut into chiffonade strips

¼ cup apple cider vinegar

2 Tbsp agave or maple syrup

2 Tbsp olive oil

1 Tbsp soy sauce

½ cup almonds (or any other nut), toasted

One of my favorite things in the winter, a wild rice salad holds up well in the fridge throughout the week and offers a nice play on sweet, salty and tangy. Add dried fruit or some greens to this if you want something new later in the week!

SOUP Fisherman’s Chowder

1 bag frozen corn

3 stalks celery, chopped

3 carrots, chopped

2 yellow onions, chopped

4 cloves garlic, chopped

1 bag organic Oregon rainbow fingerling potatoes S, chopped into bite-size pieces

2 quarts Imagine organic chicken broth or water

2 tsp salt and pepper

1/2 -1 lb Wild caught USA fresh pacific cod fillets S, cut into pieces

2-4 cups milk or nut milk

Who doesn’t love a good chowder on a winter night? Fresh cod will make this soup so flavorful however if you’d like to make it vegan, make sure to leave out the fish and substitute nut milk in place of dairy.

BREAKFAST

Chile organic blueberries S

Koch’s organic turkey bacon S

California organic navel oranges stony field organic grass-fed Greek yogurt S

LUNCH

Bell & Evans organic chicken nuggets or tenders S

365 everyday value organic sliced turkey breast S

Wells hire sliced VA baked ham S

Roth organic original havarti cheese S

WFM organic rosemary bread S

SNACK

Naked juice organic coconut water S

Tiny trapeze dark chocolate and macadamia nut butter cookies S

Theodore organic chocolate bars S

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Pantry Staples

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

Spectrum organic extra virgin olive oil S

Jasmine Rice (or any white rice will do)

Paprika (smoked or regular)

Salt

Pepper

Paprika

Chili Powder

Flour or Cornstarch

Sugar

Olive Oil

Red Pepper Flakes

Apple Cider Vinegar

Soy Sauce

Maple Syrup or Agave

Shopping List by Department

(full list here by department)

Produce

1 pkg poultry herb mix (thyme, rosemary, sage)

1 bunch rainbow chard S

1 bunch dill

1 bunch parsley

1 pkg arugula

4 lemons (or a bag)

1 bag yellow onions

1 1-lb bag carrots

1 bunch celery

1 bulb fennel

1 bag peeled garlic

1 head cauliflower S

1 head broccoli S

1 sweet onion

3 Gala apples S

1 bag Oregon rainbow fingerling potatoes

Meat/Protein

1 USA organic fresh whole chicken S

1 lb sausage (chicken bratwurst) S

½ lb wild caught USA fresh pacific cod S

Dairy/Eggs

1 dozen eggs C

½ gallon milk (or nut milk)

1 bag grated cheddar (or daiya vegan cheese)

Grains/Nuts/Dried Fruit/Pasta

1 bag white beans (or 3 cans white beans)

1 bag wild rice S

½ cup almonds

Canned Goods & Non-Perishables

4 cans Muir Glen fire roasted tomatoes S *Stock Up

4 quarts stock

Frozen Items

1 bag frozen corn

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Weekly Meal Plan Recipes

MAINS

MAIN 1: Chicken and Rice with Tangy Rainbow Chard

4 quarts water

1 USA organic fresh whole chicken S

1 pkg poultry herb mix (thyme, rosemary, sage)

1 Tbsp salt and pepper

1 ½ cups white rice

½ bunch rainbow chard, cut into chiffonade

¼ cup apple cider vinegar

2 Tbsp olive oil

1 Tbsp sugar

1 Tbsp soy sauce

1 pinch red pepper flakes

2 stalks celery, chopped

2 carrots, chopped

Process:

Heat water in a large soup pot.

Add whole chicken (with gizzards removed from the cavity if necessary), herbs and salt + pepper.

Bring water to a boil and then reduce to a simmer, cooking chicken until meat is falling off the bone, about 30 minutes.

Remove chicken carefully from water, making sure that if it’s falling apart to not leave any bones behind. Place chicken in a large bowl to cool.

Take an inventory of the water (now chicken stock): How much is left? You’ll want about 2 quarts, so pour off any extra and store as stock for use in future recipes.

Add rice to the remaining stock and cook until soft.

While rice is cooking, use your fingers to pick the meat off of the chicken, chop it up into bite-sized pieces if necessary and set aside. Reserve carcasse in a plastic bag and place in the freezer: next time you need stock, just boil this in water and voila!, more stock for free.

Next, make tangy chard: combine chard with apple cider vinegar, olive oil, sugar, soy and red pepper flakes. Massage into chard until evenly coated and slightly wilted.

Once rice is cooked, stock is reduced by enough to resemble a soup that is evenly balanced with rice and liquid, add chicken back to pot and reheat. Add carrots and celery at this time and cook for 10 minutes.

Serve topped with tangy chard.

MAIN 2: White Bean Cassoulet with Sausage and Fennel

2 cups white beans, dried and cooked or 3 cans white beans, rinsed

1 lb sausage of your choice S (I chose the chicken bratwurst)

2 onions, sliced into slivers

2 carrots, sliced thinly on the bias

1 bulb fennel, chopped

1 tsp salt and pepper, or to taste

2 cups Imagine organic chicken broth s

Process:

Rinse dried white beans, if using, and place in an oven proof soup pot or dutch oven with a matching lid. Add water to cover beans by 2 inches and bring to a boil. DO NOT ADD SALT.

Once water is boiling, set a timer for 15 minutes and preheat your oven to 250 F.

Remove beans after 15 minutes, place the lid on the pot and transfer to the oven. Set a timer for 60 minutes. Remember, do not add salt until after beans are done cooking. *This can be done overnight in a slow cooker or in an Instant Pot.

Once beans are cooked and softened, but still retain their shape, begin the rest of the recipe. If you are using canned beans, start here.

Preheat oven to 350 F.

While beans are cooking, saute sausage over medium heat in a skillet. After browned on both sides, add onions, carrots, fennel and salt and pepper and cook for five more minutes.

Place beans in an oiled baking dish, add sauteed vegetable and top with sausage, left whole.

Add stock and place in the oven to bake for 30 minutes, or until liquid is evaporated a little and the beans are creamy.

Serve hot with sliced sausage.

MAIN 3: Shakshuka

1 yellow onion, diced

6 cloves garlic, minced

2 carrots, diced

1 stalk celery, diced

1 Tbsp olive oil

1 tsp each salt and pepper

2 Tbsp paprika (smoked or regular)

2 tsp sugar

1 tsp chili powder

2 cans Muir glen organic canned tomatoes S

Eggs (as many as you like) C

½ bunch dill, rinsed and chopped

½ bunch parsley, rinsed and chopped

Rice (optional–make a big batch at the beginning of the week and use throughout)

Process:

In a large ovenproof skillet set over medium heat, saute onions, garlic, celery and carrots in oil for 10 minutes.

Add salt, pepper, paprika, sugar, chili powder and canned tomatoes. Simmer for 10 minutes. Taste and adjust seasoning.

Crack as many eggs as you’d like carefully into the bubbling tomato mixture and cook five minutes until whites are set.

Place skillet in the oven under a low broil and cook eggs for an additional 2-3 minutes, or until yolks are cooked to your liking (I prefer medium, which takes about 3 minutes).

Remove from the oven and sprinkle with dill and parsley. Serve hot with some tomato sauce over rice topped with an egg.

SIDES

SIDE 1: Cauliflower-Broccoli Cheddar Bake

4 Tbsp oil or butter

1 yellow onion, chopped

4 Tbsp flour or cornstarch

2 tsp salt and pepper

4 cups milk

1 bag grated cheddar

1 head cauliflower, cored and chopped

1 head broccoli, chopped (stems included)

For vegan: use oil, nut milk and daiya cheese

Process:

Preheat oven t0 350 F.

In a large skillet, heat oil or butter until hot or melted over medium heat.

Add onion and cook for five minutes.

Add flour or cornstarch (for GF) and evenly coat onion. Cook for two minutes.

Add salt, pepper and milk slowly, whisking from the middle to the outside (to prevent spills) often so you have as few lumps as possible.

Add half the cheese.

In a large baking dish, oil lightly and evenly disperse cauliflower and broccoli, making sure to mix both together so there’s an even distribution.

Pour sauce over top and gently stir in dish to coat. If it looks too dry, add more milk & stir.

Place in the oven, covered with foil, for 25 minutes.

Remove dish, uncover foil and test doneness. Top with remaining cheese and return to oven, placing on the lowest rack.

Adjust oven temp to a low broil and set a timer for five minutes. Once cheese is melted and beginning to brown slightly remove and serve hot.

BONUS SIDE: Wild Rice Salad with Sweet Onions, Apples and Rainbow Chard

2 cups wild rice S

Drizzle of olive oil

1 quart Imagine organic chicken broth or water

1 sweet onion, diced

3 Gala apples S, diced

½ bunch rainbow chard, cut into chiffonade strips

¼ cup apple cider vinegar

2 Tbsp agave or maple syrup

2 Tbsp olive oil

1 Tbsp soy sauce

½ cup almonds (or any other nut), toasted

Process:

Cook rice in 4 cups broth or water. Toss rice with a drizzle olive oil & place in fridge to cool.

To rice, add diced sweet onion, apples and rainbow chard.

Serve with dressing drizzled everywhere and top with nuts.

SOUP Fisherman’s Chowder

3 stalks celery, chopped

3 carrots, chopped

2 yellow onions, chopped

4 cloves garlic, chopped

1 Tbsp olive oil

1 bag frozen corn

1 bag organic Oregon rainbow fingerling potatoes S, chopped into bite-size pieces

2 quarts Imagine organic chicken broth or water

2 tsp salt and pepper

1/2 -1 lb Wild caught USA fresh pacific cod fillets S, cut into pieces

2-4 cups milk or nut milk

Process:

In a large pot over medium heat saute celery, carrots, onions and garlic in olive oil for five minutes.

Add corn, fingerlings and broth or water plus salt and pepper.

Once potatoes are done, bring soup to a boil and add cod.

After 10 minutes, remove pot from heat and add milk.

Serve with a small few sprigs of parsley.

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Mini Meal Plan

Whole Foods Market

February 8th – 14th

Happy Valentine’s Day!

This list is based on Sale & Coupon items for the week of February 8th – 14th, 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.

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: Massaman Curry

2 tbsp coconut oil C

3 cloves garlic, chopped

1 onion, chopped

2 teaspoons each salt, cumin, turmeric, ginger (may want to adjust seasoning to taste before serving)

3 medium-sized white potatoes, peeled and cubed

1 medium-sized sweet potato, peeled and cubed

1 bunch small carrots, greens removed but tops intact

4 cups chicken/vegetable stock

¼ cup unsweetened crunchy peanut butter

1-2 cans coconut milk

½ cup lime juice (about 4-6 limes)

¼ cup fish sauce

2 Tbsp sugar or agave

1 cup roasted, unsalted peanuts for garnish

Main 2: Cilantro Tofu Fries with Green Rice and Black Beans

1 bunch cilantro, washed

2 cups vegetable oil

2 cups rice, cooked

1 block extra-firm tofu, sliced into large matchsticks, resembling fries

1-2 Tbsp olive oil

1 can black beans, rinsed S

Main 3: Sausage with Garlicky Greens

1-2 lbs Whole Foods house-made garlic sausage

6 cloves garlic

2 bunches kale (or other green of your choice)

1 quart chicken stock

¼ cup nutritional yeast (optional)

1-2 tsp salt and pepper, or to taste

Sausage and greens is such a healthy way to go when you want a quick dinner that is also satisfying and gives you a big chunk of your daily dose of leafy greens!

Side 1: Baked Rosemary White Beans

1 bunch rosemary, leaves stripped and chopped (about 4-6 sprigs)

1 yellow onion, chopped

4 cloves garlic, minced

1 Tbsp olive oil

4 cans Westbrook Natural organic canned white beans S

2-4 cups chicken stock

1 tsp salt and pepper, to taste

One of my favorite things to make because it’s so easy, plus bonus: throw some chopped celery and carrots in there, add more stock and you have a soup!

BONUS Side 2: Corn & Pepper Salad

2 bags frozen corn

2 bell peppers, chopped

1 yellow onion, chopped

2 tsp olive oil

2 limes, zested and juiced

1 tsp salt and pepper, to taste

This one takes ten minutes and gets better in the fridge as the flavors merry during the week. Use any leftovers as an ingredients for veggie burgers!

Soup: Split Pea

1 yellow onion, chopped

2 cloves garlic, mince

2 stalks celery, chopped

2 carrots, chopped

1 ham hock (in the freezer section next to burgers/chicken tenders/fowl)

1 cup ham (buy the Wellshire Farms mini bone-less ham), diced

1 bag split peas, rinsed and picked through

1-2 quarts stock

2 tsp salt and pepper

Our family’s absolute favorite winter soup! Make it vegan by excluding the ham.

These are your Breakfast, Lunch and Snacking items to be purchased at your discretion. They are not listed in your Shopping List by Department below.

Breakfast:

Organic Lady Alice apples S/C

Whole Foods Market super greens C

Ancient Nutrition bone broth protein C

Traditional Medicinals Tea S

Celestial Seasonings Tea C

Bulk bacon $2 off $10

Light life bacon or gimme lean sausage C

Organic Valley half and half C

Kashi cold cereals C

Arrowhead pancake and waffle mix C

Lunch:

Santa Cruz peanut butter C

Jam

Sandwich bread

Follow Your Heart soy-free veganaise C

TruRoots pasta C

Modern Table Meal Kit or pasta C

Snacks:

Talenti gelato S

Cellars At Jasper Hill brie S

Suja organic juices S

Bearings corn chips S

Saffron road chickbean chips C

Garden of eatin’ tortilla chips C

Chocolove chocolate bars S

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Pantry Staples

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

Olive Oil C

Soy Sauce

Agave or Brown Sugar

Salt

Pepper

Unsalted Butter

Coconut Oil C

Cumin

Turmeric

Ginger

Crunchy Peanut Butter C

Fish Sauce

Vegetable Oil

Nutritional Yeast

Red Pepper Flakes

Shopping List by Department

(full list here by department)

Produce

2 bell peppers, color is your choice S

2 bunches carrots with tops still on

8 limes

1 bag yellow onions

3 medium-sized yukon gold potatoes

1 sweet potato (large)

1 bag peeled garlic

1 bunch cilantro

1 bunch rosemary

2 bunches kale

1 bunch celery

Meat/Protein

1 block extra firm tofu

1-2 lbs Whole Foods house-made garlic sausage

1 ham hock (optional)

1 small ham steak (Wellshire Farms)

Dairy/Eggs

Grains/Nuts/Dried Fruit/Pasta

1 cup peanuts, roasted and unsalted

2 cups jasmine rice

1 bag split peas

Canned Goods & Non-Perishables

5 quarts stock (either chicken or vegetarian can be used)

1-2 canc coconut milk

1 can black beans S

4 cans white beans S

Frozen Items

2 bags frozen corn

________________________________________________________________________

Weekly Meal Plan Recipes

Main 1: Massaman Curry

2 tbsp coconut oil C

3 cloves garlic, chopped

1 onion, chopped

2 teaspoons each salt, cumin, turmeric, ginger (may want to adjust seasoning to taste before serving)

3 medium-sized white potatoes, peeled and cubed

1 medium-sized sweet potato, peeled and cubed

1 bunch small carrots, greens removed but tops intact

4 cups chicken/vegetable stock

¼ cup unsweetened crunchy peanut butter

1-2 cans coconut milk

½ cup lime juice (about 4-6 limes)

¼ cup fish sauce

2 Tbsp sugar or agave

1 cup roasted, unsalted peanuts for garnish

Process:

Heat coconut oil until melted in big dutch oven or stock pot. Add garlic, onions and spices and cook for 5 minutes, stirring often to prevent spice mixture from scorching.
Add potatoes, stock & peanut butter. Stir to combine all ingredients. (You may need to add water if potatoes are not covered.) Place carrots gently on top (I like this method because the carrots get nicely steamed without overcooking and falling apart) and put a lid on.
Cook at a low boil for 30 minutes or until potatoes are tender but not breaking apart.
Once potatoes are tender, remove from the heat, add coconut milk, lime juice, fish sauce, agave and mix to combine. Taste, adjust seasonings as necessary and serve alone or over rice.

Main 2: Cilantro Tofu Fries with Green Rice and Black Beans

1 bunch cilantro, washed

2 cups vegetable oil

2 cups rice, cooked

1 block extra-firm tofu, sliced into large matchsticks, resembling fries

1-2 Tbsp olive oil

2 tsp salt and pepper

1 can black beans, rinsed S

Process:

Make cilantro oil: in a blender, combine the cilantro and oil. Place in a jar for use throughout the coming weeks.

Cook rice with 4 cups liquid, a pinch of salt and a dash of oil. Keep warm until ready to use.

While rice is cooking, Preheat oven to 425 F and slice tofu to resemble large matchsticks.

Toss tofu in olive oil, salt and pepper and roast in the oven until crisp, about 15 minutes.

Remove, toss rice with black beans and 2 Tbsp cilantro oil.

Serve tofu on top of rice with a bit more cilantro oil drizzled on top and remember to reserve the rest of the cilantro oil in the fridge for later in the month.

Main 3: Sausage with Garlicky Greens

1-2 lbs Whole Foods house-made garlic sausage

6 cloves garlic

2 bunches kale (or other green of your choice), shredded

1 quart chicken stock

¼ cup nutritional yeast (optional)

1-2 tsp salt and pepper, or to taste

Process:

Brown sausage in a large skillet and move to the outsides of the pan edges.

Add oil and garlic and brown slightly, five minutes.

Add kale, chicken stock nutritional yeast and salt and pepper.

Cover and cook until kale is bright green and only slightly wilted.

Side 1: Baked Rosemary White Beans

1 bunch rosemary, leaves stripped and chopped (about 4-6 sprigs)

1 yellow onion, chopped

4 cloves garlic, minced

1 Tbsp olive oil

4 cans Westbrook Natural organic canned white beans S

2-4 cups chicken stock

1 tsp salt and pepper, to taste

Process:

Saute rosemary, onion, garlic and olive oil together until softened, five minutes.

Add beans, stock and salt and pepper and cook gently until thickened and heated through, adding more stock as needed.

BONUS Side 2: Corn & Pepper Salad

2 bags frozen corn

2 bell peppers, chopped

1 yellow onion, chopped

2 tsp olive oil

2 limes, zested and juiced

1 tsp salt and pepper, to taste

Process:

Combine everything in a pot and heat through.

Soup: Split Pea

1 yellow onion, chopped

2 cloves garlic, minced

2 stalks celery, chopped

2 carrots, chopped

1 Tbsp olive oil

1 ham hock (in the freezer section next to burgers/chicken tenders/fowl)

1 cup ham (buy the Wellshire Farms mini boneless ham), diced

1 bag split peas, rinsed and picked through

1-2 quarts stock

2 tsp salt and pepper

Process:

In a large soup pot, heat oil and add onion, garlic, celery and carrots.

After five minutes, add ham hock, chopped ham and mix.

Add split peas and stock, plus salt and pepper.

Cook for thirty minutes, taste and adjust seasonings if necessary.

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