Tag: pasta

daily meal plan

Charentais Melon, Cauliflower, & Kamikaze Lettuce

Breakfast_text

It’s been hot the last few days, so I’m more excited about eating melons than anything else. The Charentais melon is a common & inexpensive variety wp-1468243086441.jpghere in France. It’s a kind of cantaloupe, but I find it to be lighter and more refreshing than the cantaloupe that I was used to in the U.S. I like it much better, actually.

  • 1/2 c. cherries
  • 2 c. cut-up Charentais melon
  • 1/4 c. dates

Checklist items: berries, 3 other fruits (4 out of 18 servings)

lunch_textYou already know I love my salads. Especially with red-leafed lettuce. I’ve been waiting on a Red Kamikaze Batavia in my garden. It’s not quite ready – the red has just started to develop, but I’m impatient, so I’m taking some today anyway. wp-1468244033377.jpg

  • 2 c. Kamikaze batavia lettuce
  • 1/2 c. chickpeas
  • 1/4 c. tomato
  • 1/4 c. red bell pepper
  • 1/4 c. corn
  • 1 T ground flaxseed
  • 1/4 c. sunflower seeds, toasted
  • Chef AJ’s House Dressing

Checklist items: 1 beans, 2 greens, 1 1/2 other vegetables, flaxseed, nuts (6 1/2 out of 18 servings)

dinner_text

I have a weird relationship with cauliflower. I love the way it tastes even though I’m not a huge fan of the way it smells. However you feel about it, it makes a great alfredo – a dish that I loved as a kid.

  • wp-1468240819121.jpg1 heaping c. cauliflower florets
  • 2 T unsweetened almond milk
  • 1 T nutritional yeast
  • 1 sm. clove garlic, minced
  • 1 tsp lemon juice
  • 1/8 tsp garlic powder
  • 1/8 tsp onion powder
  • salt & pepper, to taste
  • 1 c. peas
  • 1 1/2 c. cooked whole grain pasta

Instructions:

  1. Boil the cauliflower florets until tender, about 5 minutes & then drain
  2. Saute garlic
  3. Add cooked cauliflower & garlic with milk, nutritional yeast, lemon juice, garlic & onion powders, and salt & pepper to a blender and blend until smooth
  4. Add cooked pasta, alfredo sauce, & peas to a pot and heat through

Checklist items: 2 beans, 1 cruciferous, 1 other vegetables, spices, 3 whole grains (8 out of 18 servings)

Taking account of the day:

18.5 servings in total.

We got at least the minimum recommended servings of everything.

In addition, we had 1/2 an extra serving of other vegetables or whole grains depending on how you want to count the corn.

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daily meal plan

Adzuki, Mint & Broccoli

Breakfast_textA friend of mine from Shanghai recently told me how to make a couple of different bean porridges, and I’m giving the first one a shot today! It’s simple, but must be made ahead! I recommend making large batches.

  • wp-1467207822899.jpg1/4 c. barley
  • 1/2 c. adzuki beans
  • 1/4 c. chopped walnuts
  • 1/4 c. raisins
  • 1-2 T maple syrup
  • 1 T ground flaxseed

Instructions:

  1. soak beans & barley together for 4-5 hours
  2. boil together for 2-3 hours (depending on how mushy you want it)
  3. at the end, mix in raisins, walnuts, and maple syrup & flaxseed

Checklist items: 2 beans, 1 other fruits, flaxseed, nuts, 1 whole grains (6 out of 18 servings)

lunch_textOne of my favorite summer dishes, and practically the only thing I ate while I was doing my Master’s thesis: Lebanese tabbouleh! The abundance of fresh herbs make this dish wonderful.

  • wp-1467207406055.jpg1/2 c. cooked bulgur (prepare as instructed on package)
  • 1 1/2 T aquafaba (the liquid in your can or jar of garbanzos)
  • 1 c.fresh flat-leaf parsley (from 3 bunches)
  • 1/4 c. fresh mint
  • 1 medium tomato
  • 1/3 cucumber
  • 1 1/2 T fresh lemon juice
  • 1/4 tsp salt
  • 1/8 tsp black pepper

Get ready!

  1. to get 1/2 c. cooked bulgur, you should use a/b 1/4 c. raw
  2. finely chop the herbs & tomato
  3. peel, core & finely dice the cucumber
  4. mix all the ingredients together and let stand in the refrigerator for at least 1/2 hour to develop flavor
  5. YUM!!

Checklist items: 2 other vegetables, spices, 1 whole grains (4 out of 18 servings)

snack_textGotta get them berries in sometime! It may as well be now. I’m going out to the garden to grab some raspberries.

 

  • 1/2 c. raspberries
  • 2 c. papaya

Checklist items: berries, 2 other fruits (3 out of 18 servings)

dinner_text

Have you noticed yet that I have a page dedicated to recipes? You’ll find my favorite Hummus recipe there, as well as the recipe for Nasturtium Pesto.

This is a 3-dish meal!

  1. mix the pasta & pesto, serve
  2. mix the greens & dressing, serve
  3. dip the broccoli in the hummus

Checklist items: 1 beans, cruciferous, 2 greens, 2 whole grains (6 out of 18 servings)

Taking account of the day:

19 servings in total.

We got at least the minimum recommended servings of everything.

In addition, we had 1 extra serving of whole grains.