My apologies for being a day late with the meal plan. It’s been a week! Hopefully you’ll find something here worth waiting for. I’ve got a few seasonal ingredients (asparagus, peas, strawberries, and artichokes) and a combo of simple, comforting, and nutritious dishes. If you’re feeling burned out from cooking, you’ll also find a couple make-ahead and freezer-friendly options and a DIY grilled cheese night where every member of the family can participate in the cooking!
Also, I’ve got another QuaranTeen cooking class over on Instagram making Chocolate-Dipped Strawberries. Grab your leftover Easter chocolate (or any chocolate) and join me. No strawberries? Bananas, apples, oranges, and tangerines work, too.
EASY SPRING VEGETABLE FARRO RISOTTO
Asparagus and peas are in season and are excellent in this no-stir, no-fuss oven risotto done with farro instead of rice. You prep the asparagus and shell the peas ahead of time (or use frozen peas), so it’s easier to pull together at the dinner hour.
MINI MAC AND CHEESE WITH BROCCOLI
These will work for dinner or double for lunch. They’re full of protein, thanks to four eggs in the recipe, so have some staying power. It’s a good one to make ahead and keep on hand (freezes well, too). And a wonderful kid-friendly cooking project!
STRAWBERRY ARUGULA SALAD
Add any protein to the side of this salad and you’ve got a light, bright supper on your hands. These chicken breasts are a favorite one to serve on the side.
TURKEY CHILI SWEET POTATOES
The combination of tender sweet potatoes with turkey chili is a good one. It’s a one-dish meal that’s nourishing, comforting and flavorful and can be made ahead of time, is freezer-friendly, and great for leftovers. Feel free to serve the chili in bowls for any kids who aren’t so keen on sweet potatoes.
DIY GRILLED CHEESE NIGHT
Minimal cooking involved! You gather and set out all the ingredients, everyone else assembles their own just they way they like it. Just add a big plate of cut up veggies or a salad and dinner is done.
BREAKFAST COOKIES
Cookies for breakfast? Yes! These double as a great baking project and a make-ahead breakfast option! They are hearty and wholesome qualifies as a nourishing morning meal along with a glass of cold milk or cup of tea.
LIGHTER ARTICHOKE DIP
I do like an artichoke dip, something to set out when cozied up to binge watch a show on a Saturday afternoon. This version also happens to be pretty good for you, with nearly five cups of vegetables. Pair it with crackers, chips, bread, or whatever you’d like as an appetizer, snack, or part of a meal!
SHOPPING LIST // WEEK 16
Spring Vegetable Farro Risotto
1 tablespoon extra-virgin olive oil
1 large yellow onion
2 strips bacon (optional if wanting vegetarian version)
3 tablespoons fresh lemon juice (juice of 1 lemon)
1 cup semi pearled farro (can use pearled – scale back broth to 2.5 cups using)
3 cups low-sodium chicken broth or vegetable broth
1 cup English peas (3/4 of a pound in a shell; can use frozen peas as well)
1 bunch asparagus
2 tablespoons mint
1/4 cup grated Parmesan cheese
Mini Mac and Cheese with Broccoli
Olive oil cooking spray
2 cups elbow macaroni (8 ounces)
1 1/2 cups tiny broccoli florets
2 tablespoons unsalted butter
2 tablespoons all-purpose flour
1 cup milk
2 cups shredded sharp Cheddar cheese
1/4 cup grated Parmesan cheese
4 eggs
Strawberry Arugula Salad
4 generous handfuls arugula
Aged balsamic vinegar
Extra-virgin olive oil
8 medium strawberries
3 tablespoons toasted, chopped hazelnuts
1 ounce crumbled feta or shaved Parmesan
Turkey Chili Sweet Potatoes
6 medium sweet potatoes
1 tablespoon extra-virgin olive oil
1 large yellow onion
3 cloves garlic
1 pound ground turkey
Two 15-ounce cans black beans (3 cups)
1 tablespoon ground chili powder
1 teaspoon ground cumin
1/2 teaspoon smoked paprika
1/4 teaspoon cayenne pepper
One 28-ounce can plum tomatoes
1/4 cup fresh cilantro
Favorite garnishes: lime wedges, shredded cheese, sour cream, or scallions
DIY Grilled Cheese Night
Favorite sliced bread (such as levain, pullman’s, sourdough or walnut)
Favorite sliced or grated firm cheeses (such as Cheddar, Gruyere or Havarti)
Favorite soft cheese (such as goat cheese, Brie, or feta)
Sandwich-friendly vegetables (such as roasted red peppers, leafy greens, or tomatoes)
Sliced cold cuts (such as ham, turkey or salami)
Little extras (such as sun-dried tomatoes or sliced cornichons)
Condiments (such as mustard, pesto or tapenade)
Butter or olive oil for greasing skillet
Breakfast Cookies
Non-stick cooking spray for greasing the pan
1 large banana
3 tablespoon butter
3 tablespoons honey
2 tablespoons milk
1 cup old-fashioned oats
1/2 cup whole-wheat flour
1/2 cup dried cranberries
1/2 cup pepitas
1/4 cup cacao nibs (or mini dark chocolate chips)
1 tablespoons chia seeds or chocolate chips)
1 teaspoon cinnamon
1/2 teaspoon baking powder
Lighter Artichoke Dip with Flatout Crisps
4 teaspoons extra-virgin olive oil
3 packed cups small cauliflower florets (~1/2 medium head of cauliflower)
One 14-ounce can artichoke hearts packed in brine
1/3 cup light sour cream
1/3 cup light mayonnaise
3 tablespoons minced chives
1/2 cup finely grated Parmesan
1 cup coarsely grated sharp Cheddar cheese
3 Whole Grain Flatout Flatbreads (for making crisps – optional if using something else such as bread, crackers, or chips to dip with)
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