Week 1, SFHL Meal Planning

I realize it's been a 3 weeks since I last posted and I apologize. It isn't because I haven't been cooking. It's because I got a job. A job with an awesome, food oriented organization to boot. While it's been an adjustment, and blogging has most certainly fallen by the way side, my cooking has not. I feel like now I bring a bit more credibility to the concept of cooking after a long day of work. My solution the past few weeks has been to plan, and plan like its nobody's business.I sit dwn on grocery shopping day (normally Sunday) and plan out five to six meals. These meals serve as both dinner and lunch for me during the week. We have one leftover night and one salad night. In the past, my meal inspiration has been thought up/self-created. I don't feel like I have the luxury to do that as much right now and so I haven't. I tweak recipes to fit our household likes and dislikes but I use recipes from other sources. I shop for the food and then leave the what-to-cook decisions for each night. That allows for some flexibility in what we want to eat each night while also having a plan. For the next few weeks, I may only be posting once or twice a week but I will be giving you a week full of meals. The majority of the meals are vegetarian, though you can certainly add a side of meat or mix in meat to the majority of them.

Week 1 Meal Plan (Meal Plan, Grocery List and Recipes in Downloadable PDF)

1. Lentils with Carmelized Onions, original recipe from Whole Foods


2. Chickpea and Asparagus Salad, original recipe from Fitness Magazine


3. Leek Naan Pizza, original recipe from Fitness Magazine


4. Smashed Chickpea and Avocado Salad and Pita, original recipe from Two Peas and Their Pod


5. Black Bean Salad with Corn, Red Peppers, and Avocado, original recipe from Once Upon a Chef

WEEK 1 GROCERY LIST

Lentils with Carmelized Onions

• 3 medium yellow onions


• 1 cup brown lentils


• 1 tsp cumin


• 1/2 tsp cinnamon


• 1/2 tsp sea salt


• 1/2 tsp black pepper


• 1/4 cup fresh parsley

Chickpea and Asparagus Salad

• 4 eggs


• 1/2 pound asparagus


• 1.25 tsp sea salt


• 1/4 cup olive oil


• 2 tbsp white wine vinegar


• 3 tbsp grated parmesan


• 2 tbsp parsley


• 1 lemon


• 1/4 tsp black pepper


• 1-15oz can chickpeas


• 1 cup radishes


• 1 small red onion


• 8 Bibb lettuce leaves or 1-2 heads of romaine lettuce

Leek Naan Pizza

• 2 tbsp olive oil


• 3 leeks


• 2 cloves garlic


• 2 ounces prosciutto


• 1/4 tsp salt


• 1/4 tsp black pepper


• 1/3 cup low-sodium vegetable or chicken broth


• 2 tbsp basil


• 4-oz goat cheese


• 4 pieces of roti or naan

Smashed Chickpea and Avocado Salad

• 1-15 oz can chickpeas


• 2 avocadoes


• 1/4 cup cilantro


• 1 small bunch green onion


• 1 lime


• 1 package of whole-wheat pita

Black Bean Salad with Corn, Red Peppers, and Avocado

• 2-15oz cans black beans


• 3 ears corn


• 2 red peppers


• 2 avocadoes


• 2 cloves garlic


• 2 shallots


• 2 tsp salt


• 1 tsp cayenne pepper


• 1/4 cup olive oil


• 2-3 limes


• 1/2 cup cilantro

WEEK 1 RECIPES

Lentils with Carmelized Onions

1. In a medium pot, bring lentils and 5 cups water to a boil. Reduce heat to low, cover partially and simmer until lentils are tender but not falling apart, about 30 minutes. Drain, rinse in cold water and drain again.


2. While lentils cook, bring 1/2 cup water to a simmer in a large skillet over medium-high heat. Add onions and cook until beginning to soften, stirring occasionally, about 8 minutes.


3. Add 1/4 cup water, cumin, cinnamon and salt and reduce heat to medium. Continue to cook about 15 minutes or until onions are soft and browned, stirring frequently and adding 1/4 cup water halfway through cooking or if onions begin to stick to skillet.


4. Stir lentils, rice and pepper into skillet with remaining onions. Cook for 5 minutes.


5. Top with chopped parsley.

Chickpea and Asparagus Salad

1. Place eggs in a medium saucepan with enough cold water to cover. Cover and bring to a boil over high heat. Uncover, reduce heat to low and simmer 10 minutes. Using a slotted spoon, place eggs in a large bowl of cold water. Gently crack eggs and leave in cold water 1 minute, then peel.


2. Return water to a boil over high heat.


3. Chop asparagus into 2 inch pieces. Add asparagus and 1/2 teaspoon salt. Cook until asparagus is crisp-tender, about 2 minutes. Drain.


4. In a medium bowl, whisk together oil, vinegar, Parmesan, parsley, lemon zest, pepper and remaining 3/4 teaspoon salt.


5. Chop eggs and add to dressing. Stir in chickpeas, chopped radishes, diced onion and cooked asparagus. Divide salad among four plates lined with Bibb lettuce.

Leek Naan Pizza

1. Preheat the oven to 375F.


2. Chop leeks, tomatoes and basil.


3. Heat olive oil in a large skillet over medium-high heat. Add leeks and saute until just beginning to brown, about 2 minutes. Add garlic, tomatoes, prosciutto, salt and pepper and saute 30 seconds.


4. Remove skillet from heat and stir in basil.


5. Place naan on a baking sheet. Brush lightly with 1 tbsp olive oil and top each with an equal amount of vegetable mixture and goat cheese.


6. Bake naan pizza for 10 minutes or until cheese is melted.

Smashed Chickpea and Avocado Salad

1. Rinse and drain the chickpeas. Place in a medium bowl.


2. Using a fork or potato masher, smash the chickpeas.


3. Scoop avocado out of skin and add to the chickpeas.


4. Continue mashing the avocado and chickpeas together.


5. Add in cilantro, diced green onion, and lime juice. Season with salt and pepper, to taste.


6. Lightly toast pita and serve on the side.

Black Bean Salad with Corn, Red Peppers, and Avocado

1. Rinse and drain black beans. Set aside in large bowl.


2. Dice peppers, garlic, shallots and avocadoes. Add to the bowl with the beans.


3. Grill the corn until lightly browned. Cut the kernels off the cob. Add corn tot he bowl.


4. Mix in the remaining ingredients and stir.


5. Serve as a light main dish or alongside a grain or chicken.