Meal Plan for March 7, 2018

kale pear salad


Kale and Pear Salad
Servings: 2 people
  • 2 handfuls kale stems removed and leaves chopped
  • 1 pear cored and cut into slices
  • 1//2 cup pecans chopped
  • 3 tablespoons olive oil
  • 1 small shallot finely chopped
  • 1 tablespoon dijon mustard
  • juice of one lemon
  • 1/8 teaspoon salt
  • 1/2-1 tablespoon honey or maple syrup
  • 1 clove garlic minced
  • coconut or olive oil for cooking
  • ground pepper to taste
  1. In a small mixing bowl combine olive oil, shallot, lemon juice, garlic, mustard, honey or maple syrup and salt. Adjust salt and honey to taste.

  2. Use coconut or more olive oil to lightly coat a saute pan. Cook kale over medium low heat until bright green and slightly soft.

  3. Divide kale onto two plates, top with sliced pears and pecans. Dress to your preference. Sprinkle with fresh cracked pepper.

  4. Serve immediately!
Recipe Notes

Recipe adapted from A House in the Hills


Mediterranean Pasta Salad
Servings: 2
For the veggies:
  • 1 small eggplant sliced and quartered
  • 1 small zucchini sliced and quartered
  • 1 bell pepper cut into chunks
  • 1 small red onion cut into chunks
  • 1 tablespoon avocado oil or olive oil
  • 1/2 teaspoon garlic powder
  • Freshly ground salt and pepper
  • ¼ cup pesto
For the pasta:
  • 2 ½ cups 8 oz cellentani pasta (or pasta of choice -- can use whole wheat or gluten free)
  • ½ cup goat cheese or feta crumbles divided
  1. Preheat oven to 400 degrees F. Line two large baking sheets with parchment paper. Divide the veggies between two trays, then drizzle each with oil and a sprinkle garlic powder and salt and pepper, to taste. Toss together to coat the veggies, then spread out evenly on each pan. Roast for 15 minutes, then stir the veggies and rotate the pans and bake for 15 minutes more until veggies are tender.

  2. Next, cook the pasta according to the directions on the package until it’s al dente. Drain, then add back to the pot. Fold in the pesto, roasted veggies and half of the goat cheese. Divide into bowls or meal prep containers, garnish with extra cheese and extra basil leaves, if desired. 

Recipe Notes

Substitute cashew cheese to make it vegan.

Substitute gluten free pasta for gluten free. 


Recipe adapted from Ambitious Kitchen


Sautéed Garlic Mushrooms
Servings: 2
  • 1 tablespoon olive oil
  • 6 oz mushrooms thinly sliced
  • 1 clove garlic chopped
  • salt and pepper
  • green onions finely chopped
  1. Heat olive oil in a large skillet on medium heat. Add mushrooms and garlic, and saute for 2-3 minutes, regularly stirring with spatula. Sprinkle the mushrooms with a little bit of salt, cover with the lid and continue cooking the mushrooms for another 5-7 minutes, occasionally stirring. Having the lid on will allow mushrooms generate some moisture and not get burned. Remove the lid after mushrooms have released their moisture and saute for another 5 or so minutes. Total cooking time from the beginning to end should be about 15 - 20 minutes.

  2. Season with salt and pepper, to taste. Sprinkle with chopped or green onions. Pair with your favorite protein. 

Recipe Notes

Recipe adapted from Julia's Album


Veggie Soy Sauce Noodles
Servings: 2
  • 1 tablespoon soy sauce
  • 2 teaspoons dark soy sauce or tamari
  • 2 teaspoons sesame oil
  • 2 teaspoons dark brown sugar
  • 1 teaspoon sriracha
  • 2 tablespoons vegetable oil divided
  • 2 handfulls egg noodles
  • 2 garlic cloves minced
  • 2 green onions sliced into matchsticks, white/light green and darker green parts separated
  • 1 medium carrot thinly sliced into matchsticks or ribbons
  • 3 ounces microgreens
  1. In a small bowl, whisk together soy sauce, dark soy sauce, sesame oil, sugar, and sriracha. Set aside.

  2. Bring a large pot of water to a boil. Add noodles and cook for 2 to 3 minutes or until tender. Drain and rinse under cool water.
  3. In a large skillet or wok, heat 1 tablespoon vegetable oil over medium-high until it shimmers. Add noodles and cook for 2-3 minutes, without stirring, until bottoms are slightly browned. Flip over as best you can and let cook for another 2 minutes. (Even though the noodles will not get entirely crispy, this step helps dry them out so they do not stick and absorb all the flavorful sauce.) Slide noodles onto a plate and set aside temporarily.
  4. Return skillet to medium-high heat with remaining 1 tablespoon oil. Add garlic along with white and light green parts of green onion and quickly sautée until fragrant, about 30 seconds. Return noodles to skillet along with soy sauce mixture. Toss well with a pair of tongs or chopsticks, breaking up clumps of noodles as you go, until noodles are entirely coated, about 2 to 3 minutes. Add dark green parts of green onion, carrot ribbons, and bean sprouts and cook for 1 minute more or until just softened.
  5. Remove from heat and divide among bowls; serve immediately paired with your favorite protein. 

Recipe Notes

Use coconut aminos to make it soy free. Recipe adapted from Love and Olive Oil

Baked Japanese Sweet Potato with Scallion Butter
Servings: 2
  • 2 Japanese sweet potatoes
  • 2 tablespoons sticks unsalted butter well softened
  • 1/2 tablespoon finely chopped scallion
  1. Preheat oven to 450°F with rack in upper third.
  2. Prick potatoes all over with a fork and put on a foil-lined baking sheet. Bake until very soft when squeezed, 45 minutes to 1 hour.

  3. While potatoes bake, stir together butter and scallion until combined.

  4. Slice hot potatoes lengthwise and, using oven mitts, push in sides to puff up potato. Serve with some scallion butter in center of each.

Recipe Notes

Use vegan butter to make vegan. Recipe adapted from Epicurious


Teriyaki Salmon and Bok Choy
Servings: 2
  • 1/4 cup Teriyaki sauce
  • 1 1/2 tbsp soy sauce
  • 1/2 tbsp fresh ginger grated
  • 1 clove of garlic minced
  • 1 large salmon filet or two small about the same size
  • 1 bok choy sliced lengthwise
  • green onions
  • sesame seeds optional
  1. In a small bowl mix the Teriyaki sauce, soy sauce, ginger and garlic pour all but 4 tbsp of the marinade over salmon and let it marinade for 30 minutes in the refrigerator. Keep the reserved marinade for the bok choy.

  2. Preheat the oven to 350F

  3. Take the salmon filet out of the marinade and arrange on a baking sheet together with bok choy. Brush the teriyaki marinade over bok choy and bake in the oven for 20 minutes.

  4. While the salmon and the bok choy are cooking, put the marinade in a small saucepan and bring to a boil. Set aside
  5. Take the salmon and bok choy out of the oven, remove the bok choy to a serving plate. Change the oven setting to a broil/grill and move the oven rack closer to the element, then broil the salmon for 1-2 minutes for a caramelised top, watch closely!
  6. Take the salmon out of the oven and brush additional marinade over the salmon and bok choy, sprinkle with sliced green onions and sesame seeds.

  7. Serve immediately with rice, noodles or on it's own for a low carb dinner.
Recipe Notes

Try these tempeh steaks for a vegan option. Recipe adapted from Vika Linka 


Weekly Fig is a private membership association for local sustainable foods. 


Meet the Author


Rachel Howard

Rachel is studying to become a registered dietician at UTC. She believes eating real food is the key to a healthy lifestyle, and loves to teach others about nutrition. Rachel enjoys planning healthy and tasty meals and experimenting in the kitchen with new recipes. She likes the challenge of trying to make classic family recipes healthier or learning new cooking techniques.