Meal Plan Monday

Meal Plan: 1/22/18

It’s that time of the week! I’m craving veggies, so this week has a few vegan recipes along with the animal fare. I often substitute based on what’s in season or on sale, and a couple of these recipes definitely will be getting some variations! But that’s what’s fun about cooking: you can color WAY outside the lines and still make something delicious.

As usual, you may need to adjust the recipes for the number of people in your household. I often double recipes so I have leftovers for lunch and extra dinners for long workdays. Please note, this blog post is not a personal nutrition prescription, just a general discussion of one way of eating healthy. If you want a personal nutrition prescription, I am here for you! But you have to come to my office, or schedule a telemedicine visit for the non-local peeps. 🙂 Make an appointment for my Optimum Wellness Service if this is something you think would help you get you on track with eating for health. Enjoy!

Happy eating,

Dr. Tremblay

1: Sausages and veggies
2: Spiralized parsnip ginger noodles with fried tofu
3: Kale, lentil, beet salad

4: Ancient grains, lentils and veggie bowl: This one is as free form as it sounds. I got the idea after having something similar for lunch at Pomegranate Bistro in Redmond. My version uses leftover cooked grains such as rice, quinoa, or amaranth, and beluga (French green) lentils as a base. I like the beluga lentils because they hold their shape better when they’re cooked. Then I top with sauteed or roasted and seasoned veggies. My latest favorite is leeks, broccoli and pumpkins seeds that have been slightly blackened in a cast iron skillet with a little salt and pepper. If I think the dish needs a little spicing up, I drizzle on a bit of lemon or balsamic vinaigrette, or maybe a dijon dressing. Yum!

5: Cauliflower beef and rice: this recipe I found online somewhere and then modified it like crazy to fit my palate and food intolerances. Sometimes I use tofu or whole grain buckwheat ramen noodles when I make it, but only if I’m wearing extra large glasses and skinny pants. ⇐ hipster joke…. yes I do eat buckwheat ramen noodles. My excuse is they are gluten free and whole grain! Ok, you’ve waited long enough, here’s my recipe:

Ingredients:

Sauce:
1/4 cup tamari
½ cup water
2 tbs honey
1-­2 cloves garlic, minced or pressed
½ tsp grated ginger or 2 tsp ginger juice
2 tsp rice wine vinegar
2 tsp tamarind paste (or tomato paste if you tolerate night shades)
2 tsp rice cooking wine (or more rice wine vinegar)
2 tbsp thickener (corn starch, arrowroot powder)

1 lb beef (sirloin or flank steak) or tofu
2 tbs high heat cooking oil, like sunflower
1 Tbs sesame oil (toasted or not)
4 cups veggies (broccoli, cauliflower, carrots, frozen ok) cut into bite sized pieces
½ cup water (optional)

 

Directions:

  1. Combine tamari, water, honey, garlic, ginger, vinegar, tamarind paste, rice wine, and thickener in a small bowl and whisk to combine. Set aside.
  2. Slice beef against the grain into pieces that are ¼ inch thick. If you’re doing tofu, drain and press with a weight between paper towels for 10 minutes, then slice into bite size pieces.
  3. Heat cooking oil in heavy skillet or wok over medium­ high heat.
  4. Add beef (or tofu) and cook for 3-5 minutes, stirring 2-3 times until cooked medium well. You may have to do batches if your skillet is small. Transfer to a plate or bowl.
  5. Add broccoli and cauliflower and sauté for 2-­3 minutes. If the skillet is dry, add water and cover, cooking for another 3­-5 minutes or until veggies are crisp­ and tender. Remove lid and transfer to a plate or bowl.
  6. Add in beef and sauce, and stir to keep from burning the sauce. Once sauce begins to thicken, stir in veggies and remove from heat. You can also toss with veggies in a large bowl. Toss in the sesame oil very last until it’s thoroughly mixed in.
  7. Serve atop rice or buckwheat ramen noodles (King Soba brand) . Or simply eat on its own.

Allergen Information: Dairy free, nightshade free, wheat free, gluten free, egg free.

 

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