Jun
28
Meal Plan for July 5, 2018

okra pilaf

We are excited about delicata squash this week.  It’s just the right amount of sweetness with a delicate skin that is edible. Delicata squash is most commonly baked, but can also be microwaved, sautéed or steamed. This squash is not as rich in beta-carotene as other winter squashes, but is a good source of dietary fiber and potassium, as well as smaller amounts of vitamins C and Bmagnesium, and manganese. Don’t miss this delightful veggie!

 

Medium and larger veggie boxes will be getting a little stash of banana peppers. If you don’t know what to do with them, I’d highly recommend the easy and quick pickling recipe. Just a few minutes of your time to preserve them will allow you to enjoy them later. Great additions to pizza and salads!

 

You can view the contents of the week’s box here. You can always change the size of your veggie box and select to add on additional veggies or other items from the market to complete your meals.

Stuffed Delicata Squash
Ingredients
  • 1 delicata squashes
  • 1/4 cup quinoa
  • 1 bunch kale
  • 1 small onion
  • 2 cloves garlic
  • Salt
  • Pepper
  • 2 Tbsp olive oil
Instructions
  1. Preheat oven to 425F (220C).


  2. Wash, dry, cut lengthwise in half and deseed squash.


  3. Cover squash in olive oil with your hands and season flesh with salt and pepper.


  4. Place squash halves on a baking dish with the cut side up and roast for 30-35 minutes.


  5. In the meantime, cook quinoa as instructed on package.


  6. While quinoa is simmering, peel and chop onion and peel and crush garlic.


  7. Wash and destalk kale and chop, wash and chop mushrooms.


  8. Heat a little olive oil in a pan over medium heat and once hot fry onion and garlic until translucent, then add kale and mushrooms and fry until tender.


  9. Once quinoa is cooked add to Kale and season with salt and pepper.


  10. Once squash is roasted take out of the oven and fill with kale quinoa stuffing.


  11. In a small bowl mix together tahini and olive oil and pour dressing over squash halves.

Recipe Notes

Photo and recipe adapted from: https://greenhealthycooking.com/kale-quinoa-stuffed-delicata-squash/

Parmesan Corn on the Cob
Ingredients
  • 4 Ears Sweet Corn husked and cleaned
  • 1 Tablespoon unsalted butter
  • Sea Salt and Pepper
  • 1/2 stick or 4 Tablespoons unsalted butter
  • 1/4 cup grated parmesan cheese
  • 1 Tablespoon chopped celery leaves minced
Instructions
  1. Preheat oven to 400 Degrees.
  2. Line a baking sheet with foil and spray with cooking spray
  3. Place cleaned corn ears on baking sheet, sprinkle liberally with salt and pepper
  4. Top each ear with a pat of butter
  5. Bake Corn in the oven for approximately 35-40 minutes until starts to brown. Turn corn occasionally during baking. Remove from oven.
  6. In a small pan, melt 1/2 stick unsalted butter. When butter is melted, stir in parmesan cheese and chives. When mixed completely, remove from heat and drizzle immediately over Corn ears. Serve while hot!
Recipe Notes

Recipe from: http://www.mustlovehome.com/parmesan-chive-corn-on-the-cob/

A great way to enjoy these a big longer is to preserve them. Then you can throw them on pizza, salads, and more!

Pickled Banana Peppers
Ingredients
  • 1 cups white vinegar
  • 1 cups apple cider vinegar
  • 1/2 cup sugar
  • 1/2 tsp mustard seed
  • 1/2 tsp celery seed
  • 1/2 lb banana peppers seeded & sliced into rings
Instructions
  1. Bring the vinegar, sugar, mustard seed and celery seed to a rolling boil.
  2. Pour brine over peppers to within ½" of the top.
  3. Wipe off the rim and put lid and ring on.
  4. Store in the fridge.
  5. You can also follow proper canning procedures and then process them in a water bath canner if you prefer. Follow the USDA guidelines for proper sterilization and timing.
  6. Be sure to verify that the lids have completely sealed down if storing on the shelf.
  7. Leave for 1 week or longer to let peppers marinate (if you can wait that long!)
Recipe Notes

Recipe from: https://www.thecountrycook.net/easy-pickled-banana-peppers/

 

Okra Pilaf
Servings: 2 people
Ingredients
  • 2 slices of bacon chopped
  • 1/2 cup chopped yellow onion
  • 1/4 cup chopped green bell pepper
  • 1 cup okra sliced into disks
  • 1/8 teaspoon cayenne or to taste
  • 1/2 teaspoon Kosher salt use less salt if using seasoned broth
  • 1/2 cup long-grain rice
  • 3/4 cup chicken stock*
Instructions
  1. Spread the chopped bacon out in a pot so it covers the bottom completely and turn the heat to medium. Fry it until it's crispy, then remove the bacon with a slotted spoon and reserve. Drain off all but about 1 tablespoon of bacon fat.

  2. Add the onion and green pepper and sauté for 2 to 3 minutes.

  3. Add the okra and increase the heat to high. Add the cayenne, salt and rice and stir-fry for 1 minute.

  4. Stir in the chicken broth, cover and bring to a boil. Reduce the heat to maintain a low simmer and cook until the rice is done, about 20 minutes.

  5. Fluff up the rice with a fork and stir in the chopped bacon.

Recipe Notes

*Review the instructions on your package of rice for how much liquid is needed for your particular brand of rice. Some rice calls for a 1:1 1/2 ratio, some 1:2 ratio, rice to liquid. Use whatever ratio is indicated by your rice package.

Recipe adapted from Simply Recipes

Fiery Green Beans

Here's a way to kick green beans up a notch!

Ingredients
  • 1 lb fresh green beans trimmed
  • 2 Tbsp olive oil
  • 2 Tbsp fresh lemon juice
  • 2 green onions chopped
  • 1 tsp chopped fresh cilantro
  • 1 tsp dried crushed red pepper flakes
  • salt and pepper
Instructions
  1. Preheat oven to 375 degrees. Line rimmed baking sheet with foil. Arrange green beans in a single layer on the pan. Drizzle with olive oil. Bake 10 minutes. Turn oven to broil and broil for 4 to 6 minutes, until the beans are browned in spots.
  2. Stir together lemon juice, cilantro, green onions and red pepper flakes. Drizzle mixture over cooked green beans. Season beans with salt and pepper to taste. Serve hot or chilled.
Recipe Notes

Recipe and photo from: http://www.plainchicken.com/2016/01/fiery-green-beans.html

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Meet the Author

Michele Reneau

Michele and her husband relocated to Chattanooga, TN from Charleston, SC in 2009. Leaving a successful real estate career upon relocation, and shortly after became a mom, she transferred her passion of helping people into health matters. She became a Certified Health Coach and enthusiast for local real food. Michele is the Chattanooga Chapter leader of the Weston A Price Foundation. The Reneaus who now have 4 children started a family farm in 2015 on Signal Mountain. Michele loves to cook, eat and teach others about real food.