Happy New Year everyone! I’ve got the first meal plan of the year lined up and ready to roll. It’s chock full of healthy stuff that’s fully satisfying too (so you don’t have to feel deprived to eat well!). As always, your grocery list is at the bottom of the page.
SLOW COOKER BLACK-EYED PEA AND PORK CHILI
Black-eyed peas are good luck on New Year’s Day, but why not carry that into week one. This is all done in the slow cooker using a lean, but flavorful pork tenderloin as its base. A little sour cream on top makes a fine finish.
PAN SEARED SALMON WITH MANGO SALSA AND AVOCADO
This recipe was developed with loads of anti-inflammatory ingredients, which is really what healthful eating is all about. The salmon gets crisp in a pan while you stir together a fresh, bright salsa.
WINTER KALE SALAD WITH ROASTED GRAPES, PERSIMMONS, AND GOAT CHEESE
Persimmons are on their way out of the market, so take advantage of them now (you can always use tangerines instead). I’d pick up a rotisserie chicken or cook a few chicken breasts to slice and toss in the finished salad so it qualifies as a main dish.
PEANUT BUTTER CHOCOLATE CHIP GRANOLA BARS
This recipe goes way back to my first book. It’s a good one to batch cook and use for snacks throughout the week. Wrap them up individually and they become easy to grab and toss in a lunch box.
BEST AVOCADO TOAST WITH SOFT EGG
One of my favorite solutions for a quick breakfast or lunch: just smashed avocado with soft egg, lemon, a pinch of salt, and herbs if you’ve got them. Delish.
SHOPPING LIST // WEEK 1
Slow Cooker Black-Eyed Pea and Pork Chili
1 pound dried black-eyed peas
1 large yellow onion
One 26-ounce box chopped tomatoes or one 28-ounce can
2-3 chipotle chiles en adobo
1 tablespoon ground chili powder
1 teaspoon ground cumin
One small pork tenderloin (about 2/3 pound)
3 ears of corn (about 2 cups if using frozen corn)
Garnish: Light sour cream, sliced green onions
Pan-Seared Salmon with Mango Salsa and Avocado
2 ripe mangoes
1 large ripe avocado
¼ medium red onion
½ jalapeno pepper
3 tablespoons chopped fresh cilantro
1 lime
3 tablespoons extra-virgin olive oil
1 1/4 pound salmon filets
4 big handfuls mixed greens
Winter Kale Salad with Roasted Grapes, Persimmons, and Goat Cheese
1 pound red seedless grapes (about 2 cups of grapes)
3 tablespoons plus 1 teaspoon extra-virgin olive oil
1 tablespoon minced shallots
2 tablespoons plus 1 teaspoon Champagne vinegar (or white wine vinegar)
½ teaspoon Dijon mustard
1 teaspoon honey
6 handfuls baby kale (about 3 1/2 ounces) (arugula can be substituted)
2 Fuyu persimmons (substitute tangerines if you can’t find)
2 ounces fresh goat cheese (chèvre)
Peanut Butter Chocolate Chip Granola Bars
1 cup rolled oats (not quick oats)
2/3 cup crispy brown rice cereal (or Rice Krispies)
1/3 cup flax meal
1/3 cup bittersweet chocolate chips
1/3 cup dried cherries or dried cranberries
1/4 cup organic brown rice syrup (or honey if you can’t find the rice syrup)
1 tablespoon pure maple syrup
1 tablespoon canola oil
1/4 cup natural unsweetened peanut butter or other nut or seed butter
Best Avocado Toast with Soft Egg
1 egg
1 thick slice crusty bread, ideally whole grain
1/3 medium ripe avocado
1/2 lemon
2 dashes sumac (or other favorite spices or herbs, such as za’atar, dill, paprika, chives, or dried chili flakes)
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