Meal 1:
Entrée
Zucchini and Yellow squash noodles with kale pesto dressing
Total:
25 minutes
4 servings
Noodle Ingredients:
20 oz Zucchini and yellow squash (about 4 medium)
2 tbsp olive oil
Sea salt
Black pepper
Kale pesto ingredients:
1 Garlic clove
3 cups Kale
1 tbsp Lemon juice
1 Salt & pepper
1/4 cup Olive oil
1/2 cup Walnuts
1/4 cup Parmesan cheese, grated
Pesto Directions:
Rinse the kale, remove the stems and roughly chop.
Add the kale to the food processor along with the rest of the ingredients.
Pulse until smooth.
Noodle directions:
Spiralize zucchini and squash.
Place zucchini and squash noodles into a colander over the sink. Sprinkle with sea salt and toss. Drain and pat noodles dry.
Heat olive oil in a large sauce pan over medium-high heat. Add zucchini and squash, stir fry for 3 to 4 minutes, until al dente. (Cooking time may vary depending on how much zucchini and squash you have and the size of your pan.) Add kale pesto and season with black pepper and more sea salt to taste.
https://www.wholesomeyum.com/how-to-make-zucchini-noodles/#pinit
https://choosingchia.com/easy-kale-pesto/
Kale Pesto Nutrition:
Calories: 115
Sugar: 0g
Sodium: 50mg
Fat: 10g
Saturated Fat: 1g
Carbohydrates: 3g
Fiber: 1g
Protein: 2.8g
Zucchini Noodle Nutrition:
Calories 75
Fat 6g
Protein 1g
Total Carbs 4g
Net Carbs 3g
Fiber 1g
Sugar 3g
Sides:
Cauliflower and zucchini yellow curry
Time: 30 minutes
Serves: 4
Ingredients:
2 tbsp vegetable oil
2 small onions, finely chopped
2 garlic cloves, crushed
2 tbsp yellow curry paste
400ml can coconut milk
450g cauliflower florets
1 large zucchini, halved and sliced
250g basmati rice
1 red chilli, deseeded and sliced
small pack coriander, leaves only
1 large yellow squash, halved and sliced
Directions:
Heat the oil in a large, deep frying pan and cook the onions for 5 mins until soft, but not browning. Add the crushed garlic and yellow curry paste and stir for a further 2 mins.
Pour in the coconut milk, add half a can of water (using the coconut milk can), and bring to a gentle simmer. Once simmering, add the cauliflower, zucchini, and squash. Cover and simmer for 10 mins, then remove the lid and continue cooking until the sauce reduces and thickens a little. Season well.
To make this an entrée serve over rice. Place in shallow bowls with the curry, topped with the chilli and a scattering of coriander.
https://www.bbcgoodfood.com/recipes/courgette-cauliflower-yellow-curry
Side:
Total time:10 mintutes
Easy frozen chocolate covered bananas
Ingredients:
2 medium bananas sliced
1 cup dark chocolate chips
2 tbsp coconut oil
Directions:
Lay the banana slices out on a cookie sheet lined with parchment or wax paper. Put in the freezer to cool and harden (about an hour).
Melt chocolate chips over a double boiler on the stove until fully melted.
Dip frozen banana slices in the chocolate, coating on all sides. Use a fork to lift them out of the chocolate and drain off the excess chocolate.
Place the dipped slices back on the parchment paper and return to the freezer.
Serve frozen, or soften in the refrigerator for a few minutes before serving (you do NOT want them to defrost completely or you end up with chocolate shell covered mush.)
https://simpleandseasonal.com/chocolate-covered-banana-bites/?utm_term=chocolate+covered+strawberries&utm_campaign=2035252114
Nutrition
Serving: 6bites | Calories: 59kcal | Carbohydrates: 6g | Fat: 3g | Saturated Fat: 3g | Sodium: 8mg | Potassium: 82mg | Sugar: 3g | Vitamin A: 5IU | Vitamin C: 0.9mg | Calcium: 23mg | Iron: 0.1mg
Dessert:
Time: 55 minutes
Serves 4
Apricot, Plum, Pear baked crumble
Ingredients:
For the filling:
4 ripe apricots, cut in half and pitted
8 ripe plums, cut in half and pitted
4 ripe but firm pears, cored and cut lengthwise into quarters
½ cup packed light brown sugar
1 teaspoon ground cinnamon
For the crumble:
⅔ cup all-purpose flour
1 cup rolled oats
½ cup ground almonds
¼ cup packed light brown sugar
7 tablespoons butter, chilled and cut into cubes
Directions:
Preheat the oven to 375°F.
Cut sliced apricots, plums and pears into bite-sized pieces and put them into a medium baking dish (about 10 inches).
Sprinkle the brown sugar and the cinnamon evenly over fruit and stir together well.
To make the crumble, put flour, oats, ground almonds, and brown sugar into medium mixing bowl. Then add butter and gently rub these ingredients together using your fingertips, until mixture resembles coarse breadcrumbs.
Scatter crumble evenly over prepared fruit in baking dish. Bake for 45 minutes, until topping is golden and crisp, and serve warm or at room temperature.
https://www.saturdayeveningpost.com/2013/08/plum-and-pear-crumble/
Meal 2:
Entrée:
Sweet potato patties over greens
Total time: 30 minutes
Serves: 2
Ingredients:
2 large sweet potatoes; peeled and cut into 4 cm pieces
2 cups fresh dandelion greens; finely chopped
1/2 cup fresh cilantro; finely chopped
salt
garlic powder
3 tbsp chickpea powder (or any other bean powder)
2 tbsp fresh chives; chopped
1/2 can navy beans (9 oz); drained and rinsed
For the sautéed greens:
1 ½ cups fresh green kale; chopped
1 ½ cups fresh dandelion greens; chopped
avocado oil
fresh lime juice
salt
cilantro
Directions:
Combine the finely chopped dandelion greens, green kale and cilantro with some salt in a bowl. Let sit.
Boil the sweet potato pieces in a pot of salted water until fork tender. Mash.
Wrap the greens in a paper towel, clean towel, or cheese cloth and twist all the water out.
Add the greens, garlic powder, chickpea powder, green onions and beans to the sweet potatoes and combine.
Sauté greens in a bit of avocado oil. Season with salt and pepper and squeeze a bit of lime or lemon juice over. Arrange on plate.
Form sweet potato mixture into patties and lightly fry them in a frying pan with avocado oil OR bake at 375 F for 20 minutes, then flip over and bake for another ten.
Serve patties on dandelion greens. Garnish with a scattering of large grained salt and fresh cilantro leaves over all.
https://dishnthekitchen.com/sweet-potato-patties-with-dandelion-greens/
Side:
Zucchini, squash, and tomato parmesan
Time: 40 minutes
Servings: 6
Ingredients:
2 small zucchini (1 lb), cut into 1/2-inch thick slices
2 small yellow squash (1 lb), cut into 1/2-inch thick slices
14 oz Flavorino or small Campari tomatoes , sliced into halves
3 Tbsp olive oil
4 cloves garlic , minced (1 1/2 Tbsp)
1 1/4 tsp Italian seasoning
Salt and freshly ground black pepper
1 cup (2.4 oz) finely shredded Parmesan cheese
Fresh or dried parsley, for garnish (optional)
Directions:
Preheat oven to 400 degrees. Line an 18 by 13-inch rimmed baking sheet with a sheet of parchment paper or aluminum foil.
In a small bowl whisk together olive oil, garlic and Italian seasoning (if possible let rest 5 - 10 minutes to allow flavors to infuse into oil). Place zucchini, squash and tomatoes in a large mixing bowl. Pour olive oil mixture over top and gently toss with hands to evenly coat.
Pour onto prepared baking dish and spread into an even layer. Season with salt and pepper. Sprinkle Parmesan over the top of each. Roast in preheated oven 25 - 30 minutes until veggies are tender and Parmesan is golden brown. Garnish with parsley if desired and serve warm.
https://www.cookingclassy.com/roasted-garlic-parmesan-zucchini-squash-and-tomatoes/#jump-to-recipe
Nutrition Facts
Roasted Garlic-Parmesan Zucchini, Squash and Tomatoes
Amount Per Serving
Calories 168Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 3g19%
Cholesterol 11mg4%
Sodium 278mg12%
Potassium 575mg16%
Carbohydrates 8g3%
Fiber 2g8%
Sugar 5g6%
Protein 8g16%
Vitamin A 985IU20%
Vitamin C 36.1mg44%
Calcium 237mg24%
Iron 1.1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition Disclaimer
Side:
Plum, banana and orange smoothie
Time: 5 minutes
Servings: 1-2
Ingredients:
2 plums
1 banana
1 orange
1 tbsp honey
1-2 leaves of kale
Directions:
Wash and pit the plums. Cut them in halves or smaller pieces. Peel the orange and the banana and slice them into little pieces. Wash kale.
Place the fruits into the blender. Add kale to blender.
Add the honey. If you are allergic or you just do not like honey, then replace it with another product: agave syrup or Jerusalem artichoke, maple syrup or stevia.
Process until no chunks remain, especially if you want to drink the smoothie using a straw.
Serve immediately. If desired, add ice cubes.
https://smoothiefairytales.com/plum-banana-and-orange-smoothie/
Desert:
Roasted Plum and Pear dessert
Time: 30 minutes
Servings: 4-6
Ingredients:
Unsalted butter, for the baking dish
8 ripe black plums, halved and pitted
2 Pears cut in half and cored
1 tablespoon light or dark brown sugar
8 whole star anise, crushed into pieces
Vanilla ice cream, whipped cream, crème fraîche, or ricotta, for serving
Directions:
Preheat the oven to 400°F (200°C). Lightly butter a baking dish just large enough to hold the plum halves in a single layer.
Arrange the plum halves and pear halves, cut side up, in the prepared dish. Sprinkle the brown sugar even over the plum and pear halves, then sprinkle with the star anise.
Roast until the sugar has melted, the plums and pears are warmed through, and the skins are just beginning to wrinkle at the edges, 15 to 20 minutes, depending on how ripe your plums and pears are.
Let the plums and pears cool for at least 5 minutes before removing from the baking dish.
To serve, remove and discard the star anise. Scoop some ice cream into dessert bowls and arrange 2 plum and 2 pear halves on top or place 2 plum and 2 pear halves in a dessert dish and dollop with some whipped cream, crème fraîche, or ricotta. Spoon some of the crimson juices lingering in the baking dish over everything. Serve right away.
https://leitesculinaria.com/100825/recipes-roasted-plums.html#recipe
Meal 3:
Entrée:
Baked sweet potato with ground turkey, avocado, and kale
Time: 60 minutes
Servings: 1
Ingredients:
1 large sweet potato, washed
1 teaspoon olive oil
2 cloves garlic, finely chopped
Salt
Pepper
3 ounces lean ground turkey
1 tablespoon tomato paste
1 pinch chili powder
1 cup kale and/or dandelion leaves, stemmed and thinly sliced
1 tablespoon low-sodium chicken stock (or water)
1 tablespoon fresh parsley, chopped
Directions:
Heat oven to 425°.
Prick sweet potato with a fork all over, wrap in aluminum foil, and bake on an oven-safe skillet or sheet pan until soft throughout, 50 to 60 minutes.
In a medium skillet over medium heat, heat oil. Add garlic, season with salt and pepper, and cook until fragrant, about 30 seconds. Add turkey, tomato paste, and chili powder and cook, breaking up turkey with a spoon, until turkey is mostly cooked, about 2 minutes. Add kale and stock and cook, stirring, until kale/dandelion greens are wilted and bright green, 1 to 2 minutes.
Split sweet potato lengthwise and spoon turkey-kale mixture inside and around potato.
Top with avocado and parsley.
Nutrition facts:
500 calories
22 g fat (4 g saturated)
55 g carbs
12 g sugar
14 g fiber
25 g protein
https://www.self.com/recipe/baked-sweet-potato-with-ground-turkey-kale-and-avocado
Side:
Grilled cauliflower steak
Time: 30 mintutes
Servings 8
Ingredients:
2 heads cauliflower
1 tsp sea salt
1/4 tsp black pepper
1/2 tsp garlic powder
1/2 tsp smoked paprika
1/4 c. olive oil
2 tsp parsley for garnish chopped
Directions:
Heat a grill to medium or bake at about 350 degrees F.
Remove the outer leaves from each cauliflower head. Cut off the bottom stem end so that you create a flat base and can stand the cauliflower up on a cutting board.
Resting the cauliflower on the stem cut the head into 2 very thick or 3 more moderate “steaks.” Reserve side or small pieces that break off in small bowl.
Brush one side of each cauliflower steak with the olive oil.
In a small bowl mix remaining ingredients except parsley. Sprinkle evenly over both side of cauliflower.
Place cauliflower carefully on grill, close cover and let cook for 5 to 6 minutes, until the bottom is beginning to char. Flip the cauliflower, then re-cover the grill and cook 5 additional minutes, until the cauliflower is tender. Remove from the grill.
Alternatively, you can bake the cauliflower steak in the oven. Place cauliflower steak on oiled cookie sheet for approximately 10 minutes on either sides and an additional 5 minutes or until tender.
Sprinkle with chopped parsley if desired. Serve immediately.
https://mamifood114.blogspot.com/2019/08/grilled-cauliflower-steak-vegan.html
Side:
Zucchini chips
Time: 30 minutes
Servings: 8
Ingredients:
2 medium zucchini — sliced into rounds (4-5 mm thickness)
1/4 cup olive oil
2/3 cup grated parmesan cheese
1/2 tsp garlic powder
1/4 tsp paprika
1/2 tsp salt
black pepper to taste — optional
Directions:
Preheat oven to 375 F.
Spray a rimmed baking sheet (you may need 2 baking sheet with cooking spray.
In a bowl combine the olive oil, salt, pepper, paprika and garlic powder. Add the zucchini and toss to coat.
Line the zucchini over the baking sheet and sprinkle with parmesan on top.
Bake for 15-17 minutes, until the top is golden.
https://cookinglsl.com/baked-zucchini-chips/
NUTRITION INFORMATION
Calories: 105, Fat: 9g, Saturated Fat: 2g, Cholesterol: 7mg, Sodium: 277mg, Potassium: 138mg, Carbohydrates: 2g, Fiber: 1g, Sugar: 1g, Protein: 4g, Vitamin A: 205%, Vitamin C: 8.7%, Calcium: 100%, Iron: 0.3%
Dessert:
Banana plum bread with whipped coconut frosting
Time: 1 ½ hours
Servings: 6-8
Ingredients:
2 1/4 cups all-purpose flour (can substitute up to 1 cup with spelt flour or almond flour, if desired)
1 tablespoon baking powder
1/2 teaspoon baking soda
1/2 heaping teaspoon sea salt
2/3 cup almond milk
1 tsp apple cider vinegar
1/3 cup extra virgin olive oil, or coconut oil
1/4 cup organic sugar
1 tablespoon lemon juice
1/2 teaspoon vanilla extract
1/2 teaspoon almond extract
2 flax eggs* (or regular eggs or egg replacer)
3 large ripe bananas, mashed
3-4 plums, thinly sliced
*For 1 flax egg, mix 1 tablespoon ground flaxseed meal with 2 1/2 tablespoons water, stir and let stand 15 minutes to thicken.
COCONUT YOGURT FROSTING
1 cup thick, unsweetened coconut yogurt (COYO is my preferred brand)
·2-4 tablespoons pure maple syrup (or preferred sweetener)
Directions:
Preheat your oven to 350°F (or 180°C). Line a standard 9x5 loaf pan with parchment paper or grease and flour the pan.
Pour the almond milk in a measuring cup and add the apple cider vinegar. Stir to combine and set aside for 5 minutes to allow the mixture to curdle like buttermilk.
Combine the flour, baking powder, baking soda, and salt in a medium bowl and whisk well.
In a large bowl, whisk together the olive oil (or coconut oil) and sugar until incorporated. Then add the almond milk-vinegar mixture, lemon juice, vanilla extract, and almond extract and whisk until well incorporated.
Add the flax eggs to the wet mixture and whisk until just combined.
Gradually incorporate the flour mixture into the wet ingredients mixture in two batches, whisking until the ingredients are just incorporated. If the mixture gets to heavy to whisk, switch to a wooden spoon.
Fold in the the mashed bananas with a rubber spatula. Pour 1/3 of the banana bread batter into the prepared loaf pan. Top with half of the plum slices. Pour another 1/3 of the batter on top, and add the remaining plum slices. Pour the remaining batter on top and smooth out with a rubber spatula.
Bake the banana bread in the preheated oven for 45-55 minutes. The bread will be done when a toothpick inserted in the center comes out clean.
Allow the banana bread to cool on a wire rack for 20 minutes before removing from the pan.
To make the Coconut Yogurt Frosting, whisk together the yogurt and maple syrup in a medium bowl until smooth. Refrigerate until ready to use. Once the bread is completely cooled, top with the frosting.
https://www.rainbowplantlife.com/blog/banana-plum-bread-vegan