We’ve made it to the weekend, friends. I hope you get a chance to catch your breath before you start gearing up for next week. On that note, you’ll find a menu plan below and with a full shopping list at the bottom of the page.
INSTANT POT KOREAN BEEF TACOS
Here’s how this goes down: cook Korean-style beef in an Instant Pot until fork tender (and so flavorful), pile onto warm tortillas, top with crunchy slaw, add kimchi (if you like), and try to stop at just one. I like to add a crunchy salad of sliced cucumbers and radishes with a splash of seasoned rice vinegar to serve on the side.
FALAFEL BURGERS WITH CREAMY YOGURT SAUCE
Master the falafel one night and enjoy it all week long. Store leftover burgers refrigerated for up to 5 days, or frozen in an airtight container or plastic bag. Feel free to enjoy in pita rather than standard buns and don’t be shy with the yogurt sauce.
HEALTHY BAKED EVERYTHING CHICKEN
New to the blog and one of the simplest solutions to supper I can think of. Once baked, cut into slices and serve alongside a generous, chopped salad. This time of year, you can’t beat the tomatoes, cucumbers, and bell peppers tossed with crunchy Romaine. Use my Green Goddess or Lighter Ranch Dressing and I bet you’ll have a hit on your hands.
SWEET POTATO HUMMUS
Bump up the nutrition (and taste) in your store-bought or homemade hummus with a tender, roasted sweet potato. A squirt of sriracha in the mix adds a pleasing kick of heat. Pack into little containers for school lunches or set it out as a pre-dinner nibble.
PINEAPPLE KALE PROTEIN SMOOTHIE
Pineapple and banana team up in a tropical smoothie so good and creamy, the kale (or spinach) goes under the radar here. Make it with your favorite milk and add a boost of protein powder, if desired.
SHOPPING LIST // WEEK 34
Instant Pot Korean Beef Tacos
1 1/2 pounds beef brisket
2 teaspoons canola oil
1 large Asian pear (use a conventional one if you can’t find Asian)
3 large cloves garlic
1 tablespoon sesame oil
2 tablespoons mirin
2 tablespoons seasoned rice vinegar
2 1/2 tablespoons soy sauce
2 tablespoons packed brown sugar
1 scallion (optional)
1 teaspoon sesame seeds (optional)
For serving: small flour tortillas, kimchi or other pickled cabbage, and sriracha
Falafel Burgers with Creamy Yogurt Sauce
Two 15-ounce cans chickpeas
1/4 cup sesame seeds
6-8 medium garlic cloves
1 medium red onion
2 large carrots
1 cup packed cilantro
3/4 cup whole-wheat flour
4 teaspoons cumin
4 teaspoons coriander
1/4 teaspoon cayenne
4 tablespoons extra-virgin olive oil
2 tablespoons fresh dill
1 large lemon
2 cups plain Greek yogurt
1 cucumber
1 large tomato
8 English muffins, pita breads, or large lettuce leaves
Healthy Everything Baked Chicken
2 boneless skinless chicken breasts (~1.5 lbs)
1 lemon
3 tablespoons Everything bagel spice blend
Sweet Potato Hummus
1 small sweet potato
1 cup hummus
1/2 lemon
1 teaspoon sriracha
Pineapple Kale Protein Smoothie
3/4 cup milk (cow’s milk or favorite plant milk)
1 cup cut frozen pineapple (or fresh)
1/2 ripe, frozen banana
1 to 2 tablespoons vanilla protein powder (optional)
1/2 cup kale or spinach
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