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Meal 1

Baked Mackerel with Potatoes and Onions

Serves 4

1 pound Red Bliss or Yukon Gold potatoes, peeled and thinly sliced (about 3 cups)

2 medium onions, thinly sliced (2 cups)

1 tablespoon chopped fresh savory or thyme

1 1/2 tablespoons olive oil

3/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1/3 cup homemade chicken stock (see recipe below) or low-salt canned chicken broth

2 large ripe tomatoes (1 pound total), cut into 1/2-inch-thick slices

1/2 cup dry white wine

4 large mackerel (12–14 ounces each), gutted and heads and tails removed

1/2 teaspoon herbes de Provence

2 tablespoons chopped fresh parsley

Preheat the oven to 400 degrees.

Rinse the potato slices well in cool water, then drain them thoroughly in a colander. Put the potato slices in a gratin dish, add the onions, savory, oil, 1/2 teaspoon of the salt, and the pepper, and mix well. Add the stock, and arrange the sliced tomatoes over the top.

Bake for 1 to 1 1/4 hours, until the potatoes are tender. Remove and add the wine. (The gratin mixture can be prepared to this point up to 1 hour ahead and set aside. At serving time, arrange the mackerel on top and finish under the broiler.) Preheat the broiler.

Meanwhile, make 3 horizontal slits, each about 1/4 inch deep, through the skin on both sides of each mackerel. Sprinkle the fish with the remaining 1/4 teaspoon salt and the herbes de Provence and arrange them in one layer on top of the gratin, pushing them partially into the gratin.

Place the dish under the broiler so it is about 10 inches from the heat and broil for 10 minutes. Sprinkle with the parsley and serve

https://ww2.kqed.org/essentialpepin/2011/09/19/baked-mackerel-with-potatoes-and-onions/

Balsamic Roasted Sweet Potatoes & Cauliflower

Prep Time

10 mins

Cook Time

20 mins

Total Time

30 mins

Calories: 173 kcal

Ingredients

  • 2 medium sweet potatoes peeled and cubed

  • 1 small head cauliflower cut into florets

  • 1 medium onion diced red or yellow

  • 2 tablespoons balsamic vinegar

  • 2 tablespoons olive oil

  • 1 teaspoon salt

  • 1/2 teaspoon pepper

  • minced fresh herbs for garnish (i.e. chives, parsley, etc.) - optional

Instructions

  1. Pre-heat oven to 400 degrees and line a baking sheet with foil. Spray foil with cooking spray and set aside.

  2. Place chopped veggies (sweet potatoes, cauliflower and onion) in a large resalable plastic bag and drizzle with balsamic vinegar, olive oil, salt and pepper. Seal tightly and shake well until vegetables are evenly coated.

  3. Spread vegetables in an even layer on a baking sheet and roast until lightly browned and caramelized, 20-25 minutes.

  4. Sprinkle with fresh herbs before serving.

Recipe Notes

The key to a deep, golden brown vegetable is not over-crowding the baking sheet. If you find the vegetables too crowded, use two pans. If the vegetables are too crowded you will end up steaming them, not roasting them.

Nutrition Facts

Balsamic Roasted Sweet Potatoes & Cauliflower

Amount Per Serving

Calories 173

Calories from Fat 62

% Daily Value*

Total Fat 6.9g

11%

Saturated Fat 0.9g

5%

Polyunsaturated Fat 6g

Sodium 667mg

28%

Total Carbohydrates 25.5g

9%

Dietary Fiber 6.4g

26%

Sugars 8.8g

Protein 4.2g

8%

  • Percent Daily Values are based on a 2000 calorie diet.

https://thelemonbowl.com/balsamic-roasted-sweet-potatoes-cauliflower-onions/

Quinoa Salad with Sweet Potatoes and Apples

Ingredients

1/2 cup extra-virgin olive oil

1 1/2 cups quinoa

Salt

1 1/2 pounds sweet potatoes, peeled and cut into 3/4-inch dice Freshly ground pepper

1/4 cup apple cider vinegar

2 large Granny Smith apples, cut into 1/2-inch dice

1/2 cup chopped flat-leaf parsley

1/2 medium red onion, thinly sliced

  1. packed cups baby greens, such as arugula or kale (about 6 ounces)

Step 1

Preheat the oven to 400°. In a large saucepan, heat 1 tablespoon of the olive oil. Add the quinoa and toast over moderate heat, stirring, for 2 minutes. Add 3 cups of water, season with salt and bring to a boil. Cover and simmer the quinoa for 16 minutes. Remove from the heat and let stand for 10 minutes. Fluff the quinoa, spread it out on a baking sheet and refrigerate until it is chilled, about 20 minutes.

Step 2

Meanwhile, on a baking sheet, toss the sweet potatoes with 1 tablespoon of the olive oil and season with salt and pepper. Roast for about 25 minutes, stirring once, until golden and softened. Let cool.

Step 3

In a large bowl, whisk the remaining 6 tablespoons of olive oil with the vinegar; season with salt and pepper. Add the quinoa, sweet potatoes, apples, parsley, onion and greens and toss well. Serve right away.

https://www.foodandwine.com/recipes/quinoa-salad-with-sweet-potatoes-and-apples

Pear Plum Galette

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Servings 8

Calories 196 kcal

Ingredients

  • 1 thawed sheet puff pastry dough

  • 2 small pears

  • 2 plums

  • 1 Tablespoon lemon juice

  • 3 Tablespoons sugar

  • 1 Tablespoon + 1 teaspoon cornstarch

  • 2 Tablespoons red plum jam

  • 1 teaspoon honey

Instructions

  • Preheat the oven to 400 degrees.

  • To prepare the puff pastry crust, take the thawed dough and place it on an ungreased baking sheet.

  • Fold the dough in half so that it makes a triangle.

  • Using a sharp knife make a slice one inch from the edge of the crust up each short side of the triangle.

  • Unfold the dough back into a diamond.

  • Take one side of the cut dough and fold to the opposite corner.

  • Repeat on the following side so that the dough is now a diamond with a twist at the top and bottom.

  • Thinly slice and peel (if desired) the pears and plums.

  • In a medium bowl, gently toss the pears and plums with the lemon juice, sugar, and cornstarch.

  • Arrange the sliced fruit in the center of the pastry dough.

  • Discard any leftover liquid from the fruit.

  • Bake at 400 degrees for 15-20 minutes, or until puffed up nicely and golden brown.

  • In a small bowl whisk together the jam and the honey.

  • Microwave 20 seconds to melt the jam.

  • With a pastry brush, brush the glaze over the entire galette, filling and crust.

Serve warm with ice cream or allow to cool completely.

https://www.accidentalhappybaker.com/pear-plum-galette/

Meal 2

Cauliflower “Rice” Stuffed Portabellas

Serves 4

  • 1 head cauliflower, broken into florets

  • 1 medium yellow onion, finely chopped

  • 2 tbsp. olive oil, divided

  • 4 large portabella caps, cleaned

  • 4 tbsp. goat cheese

  • 4 tbsp. pine nuts, divided

  • 1 tbsp. fresh Italian parsley, chopped

Instructions

  • Get out that food processor, and get ready to make some “rice” for a family meal. 


  • Chop cauliflower florets into large chunks so that they easily process when you make the “rice”. 


  • Place cauliflower into food processor with chopping blade in the bottom. 


  • Pulse cauliflower until it resembles small grains of rice or couscous. Do not over process as you don’t want a mushy cauliflower mixture. 


  • Heat 1 tbsp. olive oil over medium high heat. Saute onions until translucent, about 5 minutes. 


  • Add cauliflower “grains” and salt & pepper to taste. Stir to incorporate. Pat the mixture into a flat layer in the skillet. Cover and cook 10-15 minutes, stirring every 5 minutes. You want to the cauliflower mixture to begin to brown and get some color. This will also bring out the nutty flavor of the ingredients. 


  • Stir in goat cheese and pine nuts to cauliflower mixture. Remove from heat. 


  • In the meantime, preheat the oven to 400 degrees. I used a toaster oven, which preheats much faster than the full-sized oven. Clean the mushroom caps. Start by removing the stems, and then clean mushroom caps by brushing off any excess dirt from cap with a moist (not wet) paper towel. 


  • Using a spoon, carefully scrape out the “gills” of the mushrooms, discarding them. 


  • Drizzle the mushroom caps with remaining olive oil and sprinkle with salt & pepper. 


  • Cook in preheated 400 degree oven for 7-10 minutes until the edges of the mushrooms begin to pucker. Drain any excess moisture from the caps. 


  • Stuff each mushroom cap with 1/4 – 1/2 cup of the cauliflower mixture. Top with additional pine nuts and parsley. 


  • Place mushrooms back into oven and bake for 10-15 minutes, or until the tops begin to brown. 


  • Serve either as a meatless main dish, or as a side dish. It was a perfect compliment for grilled chicken. Yum! 


http://mymidlifekitchen.com/recipe/cauliflower-rice-stuffed-portobellas/

Romaine and Potato Salad with Artichoke, Tomato and Parsley Dressing

Ingredients

1 1/2 pounds fingerling potatoes, halved

1 beefsteak tomato, chopped

1 15.5-ounce can artichoke hearts, drained and quartered

1/3 cup chopped roasted almonds

1/4 cup chopped fresh flat-leaf parsley

1/3 cup olive oil

2 tablespoons red wine vinegar

kosher salt and black pepper

4 romaine hearts, halved or quartered if large

How to Make It

Step 1

Steam the potatoes in ½ inch water until tender, 12 to 15 minutes. Drain and let cool.

Step 2

Meanwhile, combine the tomato, artichoke hearts, almonds, parsley, oil, vinegar, and ½ teaspoon each salt and pepper in a medium bowl.

Step 3

Serve the dressing spooned over the lettuce and potatoes.

https://www.realsimple.com/food-recipes/browse-all-recipes/romaine-potato-salad-dressing

Potato-Portobello Salad

Ingredients

  1. cups (1/4-inch-thick)

sliced red potato (about 2 1/4 pounds)

1/2 cup sliced green onions

1/4 cup chopped fresh parsley

3 tablespoons lemon juice

2 tablespoons capers

2 tablespoons extra-virgin olive oil

1 tablespoon balsamic vinegar

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/2 teaspoon dried tarragon

1/4 teaspoon black pepper

  1. garlic cloves, minced

2 portobello mushroom caps, thinly sliced

How to Make It

Step 1

Place potato in a saucepan, and cover with water; bring to a boil. Reduce heat, and simmer 10 minutes or until tender; drain. Cool.

Step 2

Combine green onions and next 10 ingredients (onions through garlic) in a large bowl. Add potato and mushrooms, and toss well.

https://www.myrecipes.com/recipe/potato-portobello-salad

Pear & Plum Banana Bread

prep 15 mins cook 60 mins total 1 hour, 15 mins

yield 6 -8

Ingredients

  • 150g unsalted butter (plus a bit extra for greasing)

  • 100g soft brown sugar

  • 2 eggs

  • 1 teaspoon vanilla extract

  • 200g self raising flour

  • 1 teaspoon cinnamon (plus extra for dusting)

  • 1 teaspoon bicarbonate of soda

  • 1/2 teaspoon salt

  • 3 bananas, mashed

  • 120g sour cream

  • 1 pear, ripe, sliced

  • 2 plums, ripe, stone removed, sliced

Instructions

  • Preheat the oven to 180C/160 fan/gas 5. Grease the inside of a loaf tin with a little butter and line with a sheet of baking paper.

  • Using an electric whisk, beat the butter with the sugar, eggs and vanilla.

  • Sift in the dry ingredients and stir with a metal spoon. Stir in the mashed bananas and sour cream.

  • Add one third of the mixture to the loaf tin and spread out using the back of a spoon. Next, add a layer of pear. Then a further third of the mixture followed by a layer of plum. Add the rest of the mixture and flatten the top. Dust with a little extra cinnamon.

Bake the loaf for 1 hour. Leave the cake to cool in the tin for ten minutes before carefully taking it out to cool on a wire rack. Serve when warm or cold with extra fruit on the side.

https://www.renbehan.com/fruitdrop-pear-plum-banana-bread/

Meal 3

Mushroom Potato Soup

4 large red potatoes

6 oz baby portobello mushrooms

1/4 cup chopped yellow onion

1/2 cup shredded carrots

2 garlic cloves

3 tbs olive oil

3 cups vegetable stock

2/3 cup water

1/8 cup of minced fresh parsley

1 tbs minced fresh dill weed

salt, pepper

Directions:

1. Preheat 2 tbs of olive oil in the small pot

2. Grate the garlic into the oil, add chopped onion, saute until transparent

3. Add the shredded carrots and add the other tablespoon of olive oil

4. Add the thinly sliced mushrooms, saute for about 5 minutes 5. Chop the potatoes into about 1/4 inch cubes, add to the pot

6. Add the vegetable stock and water. If the potatoes are barely covered you may need to add another cup of stock.

7. Bring to boil then reduce the heat to medium to medium low.

8. Add the parsley, dill weed, salt and pepper

9. Cook until the potatoes are completely cooked, about 30-35 minutes

https://www.willcookforsmiles.com/mushroom-potato-soup/

Potato and Romaine Salad with Creamy Dijon Dressing

Serves 6

INGREDIENTS

  • For dressing

3 tablespoon Dijon mustard

2 tablespoons water

1 tablespoon white wine vinegar

1 teaspoon salt

1 teaspoon ground pepper

1 1/4 cups olive oil

2 tablespoons chilled whipping cream

2 tablespoons chopped fresh basil or 2 teaspoons dried

1 tablespoon chopped fresh parsley

  • For salad

2 pounds red-skinned potatoes

5 tablespoons cider vinegar

1/4 cup olive oil

2 tablespoons white wine vinegar

1 large head romaine lettuce, coarsely chopped

2 tablespoons drained capers

PREPARATION

  • Make dressing:

Blend first 5 ingredients in processor. With machine running add oil in slow steady stream. Add cream; blend mixture until thick and creamy. Mix in herbs. (Can be prepared 1 day ahead. Cover and refrigerate. Bring to room temperature before using, thinning with water if dressing becomes too thick.)

  • Make salad:

Cook potatoes in large pot of boiling water until tender, abut 30 minutes. Drain and cool. Peel potatoes. Cut into 1/3-inch-thick slices. Transfer potatoes to large bowl. Sprinkle with cider vinegar. (Can be made 4 hours ahead. Let stand at room temperature.)

Whisk oil and vinegar in another large bowl. Add lettuce and toss to coat. Add capers to potatoes. Mix enough dressing into potatoes to coat. Spoon potatoes atop greens and serve.

https://www.epicurious.com/recipes/food/views/potato-and-romaine-salad-with-creamy-dijon-dressing-4442

Waldorf-Style Potato Salad

CAL/SERV:

260

YIELDS:

6

PREP TIME:

0 hours 20 mins

TOTAL TIME:

0 hours 35 mins

INGREDIENTS

2 lb. small new potatoes

kosher salt

Pepper

3 tbsp. sour cream

2 tbsp. mayonnaise

1 tbsp. white wine vinegar

1 tbsp. whole-grain mustard

1 c. small red grapes

4 stalk celery

1/2 c. roughly chopped toasted walnuts

1/2 c. roughly chopped fresh flat-leaf parsley

DIRECTIONS

  • Place the potatoes in a large, wide pot, cover with cold water, and bring to a boil. Add 2 teaspoons salt, reduce heat, and simmer until the potatoes are just tender, 10 to 15 minutes. Drain and run under cold water to cool.

  • In a large bowl, whisk together the sour cream, mayonnaise, vinegar, mustard, and 1/4 teaspoon each salt and pepper.

Cut the potatoes in half (or quarter if large). Add the potatoes to the dressing and gently toss to coat. Fold in the grapes, celery, walnuts, and parsley.

https://www.womansday.com/food-recipes/food-drinks/recipes/a12345/waldorf-style-potato-salad-recipe-wdy0614/

Layered Banana, Pear, & Grape Baked Oatmea

Prep time

10 mins

Cook time

40 mins

Total time

50 mins

Serves:: 8

Ingredients:

  • 2 T Ground flaxseed

  • 6 T warm water

  • 2 C old fashioned rolled oats

  • ½ C Slivered almonds + more to garnish

  • ¼ C Unsalted Sunflower seeds

  • ¼ C Coconut flakes + more to garnish

  • 1 t Baking powder

  • 1 t Ground cinnamon

  • ½ t Kosher sea salt

  • ¾ C Almond milk Unsweetened, at room temp

  • ⅓ C Maple syrup

  • 3 T melted coconut oil

  • 1 Banana, sliced

  • 1 C Danjou Pear, sliced ¼ inch thick

  • ½ C Seedless grapes, of any variety

Directions:

  • Preheat the oven to 350°F degrees.

  • Spray an 8x8-inch baking dish with cooking spray.

  • In a small bowl, combine the flaxseed and warm water.

  • Set aside to thicken for about 5 minutes; stirring occasionally.

  • In a large bowl combine the oats, almonds, sunflower, coconut flakes, baking powder, cinnamon, and salt.

  • In a medium bowl, combine the almond milk, maple syrup and coconut oil and whisk to combine.

  • Stir in the flaxseed mixture and blend until smooth.

  • Pour the wet ingredients into the bowl of dry ingredients and stir to combine.

  • Layer the banana, then the pear in the baking dish and spread the oat mixture on top.

  • Sprinkle with the grapes and the reserved almonds and coconut flakes.

  • Bake for 40-50 minutes or until the top is crisp and the middle is set.

  • Check that middle has thickened with a thin knife.

  • Remove and let cool for 15 minutes before serving.

https://www.mysweetcalifornialife.com/layered-banana-pear-grape-baked-oatmeal-seasonal-comfort-food/

Extras

Sweet Potato Toast, 3 ways (Banana, Avocado, Pesto)

SERVES: 4 people

EQUIPMENT: toaster, small food processor, small mixing bowl

INGREDIENTS:

2 large sweet potatoes, sliced in ‘toasts’ of about ½ cm (¼ inch)

Sweet Potato Toast with Pesto (makes about ½ cup)

2 cups basil, pressed

2 cups spinach, pressed

4 tablespoons nuts or seeds (I used sunflower seeds)

2 tablespoons extra virgin olive oil, or more to taste

Sea salt and black pepper, to taste (I used ¼ teaspoon + 2 large pinches)

Optional: ½ tablespoon Shiro miso + 1 teaspoon nutritional yeast

1 handful spinach

1 small handful cherry tomatoes

Sweet Potato Toast with Avocado Mash

1 ripe avocado, pitted

Sea salt, turmeric & black pepper, to taste

¼ cucumber, sliced

Parsley + sprouts

Sweet Potato Toast with Banana & Almond Butter

Almond butter, to taste

Salted almonds, roughly chopped

1 large ripe banana, sliced

Cinnamon, to taste

DIRECTIONS:

1. Cut the sweet potato in thin slices of about ½ cm (¼ inch). I like to use nice round potatoes because they’re easier to toast. It’s really important that you cut your sweet potato in thin slices so they become tender in the toaster.

2. Put your toaster on high and toast the slices three to four times, until they’re cooked through. If you don’t have the time (or patience ) to make them fresh in the toaster, put a double batch of sweet potato slices in a pre-heated oven so you have enough for several days.

Sweet Potato Toast with Pesto

1. Put the basil and spinach in a small food processor fitted with an S-blade. Process until finely chopped.

2. Add the sunflower seeds and process again.

3. Finally, add the olive oil, sea salt and black pepper. I like to add some Shiro miso and nutritional yeast for extra flavor as well, but you could just use extra salt too. Process until smooth.

4. Spread the pesto on top of the sweet potato toast. Top with spinach and sliced cherry tomatoes.

Sweet Potato Toast with Avocado Mash

1. Mash the pitted avocado in a small mixing bowl. Flavor it with sea salt, turmeric and black pepper to taste.

2. Spread the avocado mash on top of the sweet potato toast. Top with cucumber slices, parsley and sprouts.

Sweet Potato Toast with Banana & Almond Butter

Drizzle the sweet potato toast with almond butter. Top it with banana slices, roughly chopped salted almonds and a sprinkle of cinnamon. I like to add some extra sea salt for flavor balance too.

https://www.julieslifestyle.com/en/blog/detail/sweet-potato-toast-3-ways-banana-avocado-pesto

Honey-Sage Sweet Potatoes, Pears and Walnuts

ingredients

  • 2 sweet potatoes, peeled, halved lengthwise and sliced 1/2-inch thick

  • 2 medium pears, cored and sliced 1/4-inch thick

  • 1 red onion, cut into 1/2-inch wedges

  • 4 teaspoons olive oil

  • 1/2 teaspoon kosher salt

  • 1/4 teaspoon ground black pepper

  • 1/2 cup walnuts, coarsely chopped

  • 1 tablespoon honey

  • 2 teaspoons chopped fresh sage

directions

  • In a 15x10x1-inch baking pan, toss together sweet potatoes, pears, and red onion. Drizzle with olive oil and sprinkle with salt and pepper. Toss to combine. Spread in an even layer. Roast in a preheated 425 degrees F oven 15 minutes. Stir in walnuts. Roast 5 to 10 more minutes. To serve, drizzle with honey and sprinkle with fresh sage.

nutrition facts

(Honey-Sage Sweet Potatoes, Pears and Walnuts)

Servings Per Recipe 4, Riboflavin (mg) 0, sat. fat (g) 2, Thiamin (mg) 0, vit. A (IU) 13109, cal. (kcal) 300, iron (mg) 1, pro. (g) 4, calcium (mg) 59, sugar (g) 18, Potassium (mg) 542, fiber (g) 7, sodium (mg) 305, Trans fatty acid (g) 0, Cobalamin (Vit. B12) (µg) 0, Polyunsaturated fat (g) 8, Folate (µg) 35, Monounsaturated fat (g) 5, Pyridoxine (Vit. B6) (mg) 0, carb. (g) 42, Niacin (mg) 1, chol. (mg) 0, Fat, total (g) 15, vit. C (mg) 8

http://www.midwestliving.com/recipe/honey-sage-sweet-potatoes-pears-and-walnuts/

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