You’ll find an abundance of color and flavor in this week’s meal plan. I’ve also included a few recipes that haven’t made an appearance in a while, including the Pesto Pasta with Chicken (my kids always loved this one) and the Banana Date Shake (a personal favorite). Enjoy!
CAULIFLOWER TOSTADAS WITH CHIPOTLE SAUCE
Though not exactly traditional tostadas, these are definitely crave-worthy. The dish is on the lighter side, so add a side of homemade or canned pinto or black beans embellished with a spoonful of salsa.
WILD BLUEBERRY BALSAMIC SHEET PAN CHICKEN
This simple supper involves piling chicken, frozen wild blueberries, sweet potatoes, and red onions onto a sheet pan, slathering on mustard and balsamic vinegar, and roasting until tender. While you’re add it, pop in a sheet pan of this yummy Roasted Cabbage. Clean up is easy.
SLOW COOKER TURKEY MEATBALLS
As the weather gets chilly, these meatballs are an excellent cozy supper. They’re easy to make and are just as good over vegetables as a heap of spaghetti. I like a crusty baguette to scoop up any extra sauce. Steamed or roasted broccoli makes a great side.
RESET BUTON SALAD WITH CARROT MISO GINGER DRESSING
I do love to add a colorful main dish salad into the dinner mix and this is a good one. The Carrot Miso Dressing is all done in the blender and super tasty. Add chickpeas, chicken, hard boiled eggs, or baked tofu for a protein boost.
BASIL AND PISTACHIO PESTO PASTA WITH CHICKEN
The dish serves four, but the portion is on the smaller side, so if you have teenagers or hearty appetites, you might want to scale up the recipe (worse case you have leftovers, which are great for lunch the next day). If you need a short cut, buy basil pesto at the market and assemble the rest according to the recipe.
Cashew Coconut Energy Balls
These energy balls are a snap to make and tasty to eat. The figs adds naturally sweetness and pairs deliciously with lemon and coconut. Stash the energy balls in the fridge for a quick healthy treat or pre-workout bite.
CREAMY BANANA DATE SHAKE
This shake is just four ingredients — milk, banana, dates, and walnuts — but truly tastes like a creamy shake to me. Add a small handful of baby spinach before blending for an added pop of nutrition. Enjoy before or after a workout or as an afternoon pick-me-up
SHOPPING LIST
Cauliflower Tostadas
1 large head cauliflower
2 tablespoons extra-virgin olive oil
1 teaspoon chili powder
1/2 teaspoon ground cumin
8 six-inch corn tortillas
½ heaping cup plain yogurt
1 small chipotle pepper en adobo (sold in cans in the Mexican food section of the market)
2 large ripe avocados
1 tablespoon lime juice
Pickled onions or pickled jalapeños
1 ½ cups finely shredded red or green cabbage
Wild Blueberry Balsamic Sheet Pan Chicken
1 pound sweet potatoes
1 medium red onion
1 tablespoon extra-virgin olive oil
2 tablespoons balsamic vinegar
1 heaping cup frozen wild blueberries
3 tablespoons whole-grain Dijon mustard
1 tablespoon honey
One 3 1/2 to 4 pound chicken
Basil Pistachio Pesto Pasta with Chicken
12 ounces boneless, skinless chicken breasts
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray
8 ounces uncooked fusilli or rotini
2 garlic cloves
2 cups basil leaves
1/4 cup shelled dry-roasted pistachios
2 tablespoons fresh lemon juice
1 1/2 tablespoons extra-virgin olive oil
1 ounce grated fresh Parmesan cheese (about ¼ cup)
Slow Cooker Turkey Meatballs
1 pound ground turkey
1 link uncooked spicy Italian turkey sausage (~1/4 to 1/3 pound)
1/3 cup Italian seasoned breadcrumbs
1/3 cup finely grated Parmesan cheese
1 egg
3 tablespoons chopped parsley
1 tablespoon dried oregano
One 28-ounce can whole peeled tomatoes
One 14.5-ounce can diced tomatoes
1 1/2 teaspoons dried garlic
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon fennel seeds
Reset Button Salad with Carrot Miso Ginger Dressing
1 bunch kale
3 cup chopped hearts of romaine lettuce
2 medium carrots
4 radishes
⅓ English cucumber
1 red pepper
1 small ripe avocado
⅓ cup roughly chopped Tamari almonds
6 ounces baked teriyaki tofu cut into cubes or 2 cups cubed cooked chicken (if serving as a main course)
1/4 cup canola oil (I use expeller pressed, organic)
1 tablespoon toasted sesame oil
2 tablespoons rice vinegar
1 tablespoon lime juice
2 tablespoons white miso
1 teaspoon honey
2 medium carrots
1-inch long piece fresh ginger
Cashew Coconut Energy Balls
1/2 cup dried figs 1/2 cup raw or roasted cashews
2 tablespoons shredded unsweetened coconut
Zest of 1/2 lemon
Pinch salt
Creamy Banana Date Shake
1 cup low-fat milk (or plant milk)
1 ripe banana (frozen)
1 to 2 Medjool dates
6 walnuts
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