Meal Plan - Week 4
WEEK 4 - Meal 1
Photo credit: cookingclassy.com
Prep Time 30 mins
Cook Time: 20 mins
Serving Size: 6
Ingredients:
8 ears fresh sweet yellow corn, husked and silks removed and kernels cut from cob
3 Tbsp butter
5 slices bacon, cut into ¼ to ½ -inch pieces (or ham or 1/8 - 1/4 tsp liquid smoke)
1 medium yellow onion chopped (1+½ cups)
¼ cup all-purpose flour
1 clove garlic, minced
5 cups water
1 lb Yukon Gold potatoes, cut into ½ -inch pieces
½ tsp dried thyme
1 bay leaf
Salt and freshly ground black pepper
1 cup half and half (or a combination of high fat, plain yogurt and full fat milk)
1 Tbsp honey
2 - 3 Tbsp chopped fresh chives (or green onion)
NOTES & TIPS:
Looking for something different to eat using all that delicious fresh corn during summer? Chowder might not be your first thought, but it’s a flavourful one!
Bacon: Don’t have bacon or looking for a vegetarian option? Use liquid smoke! This is a favourite go-to of mine when making many things that call for bacon. I use Hickory smoke, but there are other flavours out there and they all add depth of flavour. Only a couple of drops are necessary to add flavour - start small.
Half and Half: I don’t usually have this on hand so I’ve used ½ cup 3.25% homogenized milk and 4% plain yogurt in the past. Turned out well and had a slight yogurt tang, which was a pleasant twist.
WEEK 4 - Meal 2
Photo credit: minimalistbaker.com
Prep Time 10 mins
Cook Time: 25 mins
Serving Size: 4-5
Ingredients:
LENTILS
2 cups (480 ml) water (or 1 cup water, 1 cup vegetable broth)
1 cup (192 g) green lentils, well rinsed
SLOPPY JOES
2 Tbsp (30 ml) olive or grape seed oil
½ white or yellow onion (55 g), minced (plus more for serving)
2 cloves garlic, minced (1 Tbsp or 6 g)
½ green bell pepper, diced (60 g)
Sea salt and black pepper to taste
1 15-ounce (425 g) can tomato sauce (basically tomato puree with low salt and small amounts of spice - if any at all. NOT pasta sauce)
1-2 Tbsp (12-24 g) coconut sugar, plus more to taste (or brown sugar)
1-2 Tbsp (15-30 ml) vegan-friendly Worcestershire sauce (or regular Worcestershire)
1-2 tsp chili powder, plus more to taste
1 tsp ground cumin, plus more to taste
optional: pinch smoked or regular paprika
FOR SERVING optional
Gluten-free or whole-wheat hamburger buns
NOTES & TIPS:
This recipe is Vegan. I am not a vegan so I use non-vegan pantry items and I’ve had great success!
These lentil sloppy joes are filling and hearty. If you like things on buns, but would like to cut down on the amount of meat you consume you should give these a try!!
Tomato Sauce: It’s important to use tomato puree because you need to control the amount of salt and sugar in this meal. Regular pasta sauce will NOT work here.
WEEK 4 - Meal 3
Photo credit: foodiewithfamily.com
Prep Time 20 mins
Cook Time: 20 mins
Serving Size: 8
Ingredients:
SAUCE
3 Tbsp reduced sodium soy sauce or Bragg's Liquid Aminos
2 Tbsp oyster sauce (or fish sauce)
2 Tbsp rice wine vinegar
1 ½ Tbsp freshly grated ginger or ginger paste
1 ½ Tbsp honey
1 Tbsp chili garlic sauce
3 cloves garlic, chopped or 2 tsp garlic paste
1 ½ tsp cornstarch
1 tsp sesame oil (or olive oil)
STIR FRY
1 to 1 ½ pounds boneless, skinless chicken tenders (or boneless chicken breasts)
1 pound broccoli florets
1 whole red bell pepper, stem and seeds removed, thinly sliced
1 whole yellow bell pepper, stem and seeds removed, thinly sliced
4 whole green onions, whites and greens sliced separately
2 cups snow peas
2 tsp toasted sesame seeds
OPTIONAL
hot rice, for serving
NOTES & TIPS:
This meal is easy to prep and have ready for a busy evening. Plus, it’s delicious. Many Asian ingredients are required, but don’t be deterred - there are workarounds and the leftovers are excellent for lunches.
Oyster Sauce: I substituted fish sauce for oyster and the flavour was great! Oyster, Fish and Hoisin sauce all add Asian flavour to a meal and each have a distinct taste. You might be tempted to omit, but DON’T - the umami flavour is essential!
Rice Wine Vinegar: I substituted white wine vinegar and the flavour was still great. If I didn’t have that I would’ve used apple cider or balsamic vinegar. Not “authentic” Asian, but use what you’ve got!
Sesame Oil: I used olive oil instead, but some tahini (sauce made from ground sesame seeds) would've also been an excellent addition.
Sesame Seeds: These look and taste great, plus they immediately take the meal from looking thrown together - to well thought out!
WEEK 4 - Meal 4
Photo credit: seriouseats.com
Prep Time 10 mins
Cook Time: 8 hours
Serving Size: 6-8
Ingredients:
2 cups (454 g) Thompson’s White Pea Beans (or navy beans)
5 cups (1.18 L) cold water (or enough to cover the mixture in the slow cooker)
1 medium onion, sliced
1½ tsp. (7 ml) salt
2 tsp. (10 ml) cider vinegar
1 Tbsp. (15 ml) brown sugar
½ tsp. (2ml) prepared mustard
¼ cup (60 ml) Crosby’s/Grandma Fancy Molasses
½ cup (125 ml) tomato ketchup (no salt added ketchup)
Pinch black pepper
¼ lb. (100 g) lean pork or low salt bacon, sliced (or 1/4 tsp liquid smoke)
DIRECTIONS FOR SLOW COOKER:
Soak beans overnight covered with about 3 inches of extra water to allow beans to expand.
After soaking (8 or more hours) drain beans and add to slow cooker along with all other ingredients.
Mix all together and add enough water just to cover.
Place lid on slow cooker and set on low for 8 hours.
ENJOY!
NOTES & TIPS:
This is the recipe featured on the package of Thompson’s brand White Pea Beans, although I’ve modified it for the slow cooker.
I eat beans as a main dish with bread and butter (fancy!) and add it to salad for a protein and flavour boost. I also eat it for breakfast...these beans are so tasty you will eat them all the time!
IMPORTANT * Soak beans*: cover beans with about 3 inches of fresh, cool water and let sit overnight. This will help the beans soften in the slow cooker.
Beans: I use the Thompson’s recipe, but I use whatever white beans I have on hand - be it white pea beans or navy beans.
Ketchup: I don’t have unsalted ketchup so I use regular table ketchup. If you do too, leave out the extra salt.
Bacon/Liquid Smoke: personally, I’m trying to cut back on my bacon use/consumption. I regularly substitute liquid smoke for bacon and it works extremely well in this recipe. It also costs a fraction of what a packet of quality bacon does.
WEEK 4 - Meal 5
Prep Time 20 mins
Cook Time: 10 mins
Serving Size: 4
Ingredients:
4 boneless chicken breasts
CHICKEN MARINADE
½ tsp salt
¼ tsp black pepper
juice of ½ large lemon
zest of ½ large lemon
2 Tbsp paprika or smoked paprika
1 Tbsp olive oil
PINEAPPLE SALSA
½ a fresh golden pineapple diced into ¾ inch chunks
1 small red onion diced into ¾ inch chunks
1 Jalapeno pepper (more or less to taste) diced into ¾ inch chunks
2-3 baby bell peppers diced into ¾ inch chunks (or 1 regular yellow or orange bell pepper)
2 Tbsp chopped chives (I sub in green onion because I always have those around)
1 clove finely minced garlic
pinch of salt and pepper to season
½ tsp ground cumin
NOTES & TIPS:
This meal is a summer flavour explosion. I sometimes just make the pineapple salsa and add it to a green salad for extra zest.
Paprika: smoked vs. regular vs. Hungarian.
Different paprika will give different results. I love smoked paprika because of the deep, woodsy flavour it adds, but my children prefer the regular, which has a very mild flavour.
I’ve not used Hungarian, but after reading this article from thekitchn.com I’m going to get some and try it out for the rich, sweet red pepper flavour it adds.
Jalapeno: if you don’t enjoy spicy heat - don’t add!