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This Week's Recipes

Meal 1

Vegetarian Lettuce Wraps

Total Time: 15m

Yield: 4 large (1/2 cup filling each)

Ingredients

1/2 cup diced onion

oil or oil spray, for sautéing

1/2 cup diced mushrooms

1 cup cooked lentils or diced tofu or tempeh, OR additional diced mushrooms

1 zucchini, diced

1/4 cup diced water chestnuts, optional

2 tsp minced garlic

1/4 tsp salt

3 tbsp teriyaki sauce OR coconut aminos

lettuce or chard

salt, pepper, sesame seeds, scallions, nuts, or other garnishes as desired

Instructions

*You can double the recipe, but I’d probably do it in two batches because overcrowding the pan can cause the vegetables to steam instead of fry.

In a large non-stick pan, sauté the onion in oil or oil spray—over medium high heat–until lightly browned. Stir in everything but the sauce and lettuce. Cook, stirring occasionally, until the zucchini is nicely browned. Stir in the sauce, and cook—stirring—2 minutes. Garnish as desired, and serve either hot or cold in the lettuce cups or chard leaves.

https://chocolatecoveredkatie.com/2018/09/20/vegetarian-lettuce-wraps/

Cucumber and Carrot Ribbon Salad

INGREDIENTS

1 English cucumber

12 Red Grape Tomatoes

1 cup carrot

1 lemon, juiced

1 tbsp. olive oil

¼ cup fresh torn mint

Salt & ground pepper to taste

PREP TIME:

5 minutes

SERVES:

4 people

Wash and peel your carrots, discard your peels .

Peel the carrot skin to make your carrot ribbons then do the same with the cucumber.

In a bowl, toss all ingredients to coat carrots, Cucumbers and Tomatoes with dressing.

Take a strip of Cucumber and lay a strip of carrot on top of it.

Roll the Cucumber and carrot strip length wise, forming a bottomless bowl.

Place a Grape Tomato inside each Cucumber & carrot roll.

Thread a skewer through entire ribbon.

https://www.naturefresh.ca/recipes/cucumber-carrot-ribbon-salad-2/

Creamy zucchini and carrot soup

Prep time: 10 mins

Cook time: 20 mins

Total time: 30 mins

Serves: 4

Ingredients

2 medium zucchini

3 carrots

2-3 cloves garlic

1 medium onion

1tablespoon butter

200 ml single cream

salt

pepper

½ teaspoon freshly chopped basil

Dice the washed zucchinis and carrots. Chop the onion and the garlic.

Melt one tablespoon butter in a deep pot. When the butter is perfectly melted, add the chopped onion and garlic and sauté them for 2-3 minutes. When the onion is white, add the diced zucchinis and carrots. Stir well and cook covered for 3-4 minutes on medium heat.

Add water to your soup, just as much cover your vegetables, season with salt and pepper and cook the soup on reduced heat until the carrots are tender.

When the carrots are cooked, remove the pot from heat and process the soup using an immersion blender until is smooth. Pour the single cream into the pot and return it to the heat. Add the freshly chopped basil, stir it well and cook the soup until it starts boiling again.

Serve the soup immediately. For a better taste serve the hot soup with some grated cheese.

http://myzucchinirecipes.com/creamy-zucchini-and-carrot-soup/

Melon Banana Smoothie

Ingredients for 2 servings

1/2 melon

1 banana

1/2 cup milk

3/4 cup plain yogurt

Directions

Peel melon, remove seeds from the inside and cut into suitable pieces.

Peel and cut banana. Mix milk, yogurt and banana together.

Press melon, then press banana mixture.

Stir well and serve.

https://morejuicepress.com/recipes/melon-banana-smothie/#

Meal 2

Caprese Stuffed Garlic Butter Portobellos

PREP TIME: 5 MINUTES COOK TIME: 10 MINUTES TOTAL TIME: 15 MINUTES

Servings: 5

Ingredients

Garlic butter

2 tablespoons butter

2 cloves garlic , crushed

1 tablespoon freshly chopped parsley

Mushrooms:

5-6 large Portobello Mushrooms , stem removed, washed and dried thoroughly with a paper towel

5-6 fresh mozzarella cheese balls , sliced thinly

1 cup grape (or cherry) tomatoes, sliced thinly

fresh basil , shredded to garnish

Balsamic Glaze: (or you can use store bought, or this recipe)

1/4 cup balsamic vinegar

2 teaspoons brown sugar (OPTIONAL)

Instructions

Preheat oven to grill/broil settings on high heat. Arrange oven shelf to the middle of your oven.

Combine all of the Garlic Butter ingredients together in a small saucepan (or microwave safe bowl), and melt until garlic is fragrant. Brush the bottoms of each mushroom and place them, buttered side down, on a baking tray.

Flip and brush any remaining garlic over the insides of each cap. Fill each mushroom with the mozzarella slices and tomatoes, and grill/broil until cheese has melted and golden in colour (about 8 minutes).

To serve, top with the basil, drizzle with the balsamic glaze and sprinkle with salt to taste.

For the Balsamic Glaze:

(If making from scratch, prepare while mushrooms are in the oven.) Combine sugar (if using) and vinegar in a small saucepan over high heat and bring to the boil. Reduce heat to low; allow to simmer for 5-8 minutes or until mixture has thickened and reduced to a glaze. (If not using sugar, allow to reduce for 12-15 minutes on low heat).

https://cafedelites.com/caprese-stuffed-garlic-butter-portobellos/

Healthy Chopped Salad

Prep time: 10 minutes

Servings: 8

Ingredients

1 head romaine, chopped small

2 cups red cabbage, chopped small

1 Persian cucumber, diced small

1 cup cherry or grape tomatoes, diced small

2 cups shredded carrots

1 red pepper, diced small

1/4 cup fresh basil, chopped

1/4 cup feta, crumbled extra small

1/2 avocado, diced small (optional)

Dressing:

1/2 cup olive or avocado oil

1 tbsp balsamic vinegar

1 tbsp pure maple syrup

1 tsp dijon mustard

salt and pepper

Instructions

Add all chopped salad ingredients into a large bowl and toss gently.

Add all dressing ingredients into a mason jar and shake well. Salt and pepper to taste.

If you are meal prepping this salad do not put dressing on. You want to store it in the fridge without dressing. Add the avocado right before serving.

Nutrition

Calories: 203kcal | Carbohydrates: 12g | Protein: 2g | Fat: 16g | Saturated Fat: 2g | Cholesterol: 4mg | Sodium: 98mg | Potassium: 498mg | Fiber: 4g | Sugar: 6g | Vitamin A: 261% | Vitamin C: 51.6% | Calcium: 7.7% | Iron: 7.9%

https://www.seasonalcravings.com/healthy-chopped-salad/

Summer Tomato and Cantaloupe Salad

Servings: 5