Weekly Menu: On the Go

standard January 23, 2017 Leave a response

This week’s menu is all about easy to make, easy to eat on-the-go meals. With baby coming, I’m also continuing to stock up on easy handheld and freezer friendly meals. Make ahead, heat up in the oven, and go!

CSA Ingredients

Recipes

Prep

  1. Wash and chop all veggies.
  2. Make cauliflower fettuccine sauce.
  3. Make peanut sauce for stir fry.
  4. Prep smoothie ingredients and place in freezer safe bag for easy mornings.

Plan

Dinners:

  • Monday: Cauli-power fettuccine alfredo with side salad
  • Tuesday: Kale salad with root vegetables
  • Wednesday: Mediterranean chickpea calzones
  • Thursday: Kitchen sink peanut stir fry
  • Friday: Sweet potato lima bean soup

Lunches: Kale salad on repeat plus leftovers

Breakfasts: More smoothies! Loving grapefruit in the morning to keep the winter sickness away!

Curried Black Eyed Pea Dal with Collard Greens

standard January 27, 2016 Leave a response

I cannot believe it has taken me all month to share this recipe with you! Thanks to travel this month, leftovers have been hiding in my freezer, and I am so excited to eat them up this week! The longer it sits, the more flavorful this bowl of spicy goodness gets.

Collard greens and black-eyed peas seem to always go together. Instead of breaking them up, I thought I’d put a new spin on them with a little heat and a little sweetness. This recipe turned out a mix between a traditional dal and chana masala. Peas instead of garbanzo beans but thick like a stew, with lentils, tomatoes, and traditional dal spices. It’s a cold weather January bowl of comfort.

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Curried Black Eyed Pea Dal with Collard Greens

Yield: Serves 4

Calories per serving: 304 kcal

Curried Black Eyed Pea Dal with Collard Greens

Ingredients

  • 1 16 oz can black eyed peas, drained and rinsed
  • 1 c brown or green lentils
  • 1 bunch collard greens
  • 1 16 oz can diced tomatoes
  • 1/2 c full fat coconut milk
  • 1 tsp coriander
  • 1 tsp cumin
  • 1 tsp garam masala
  • 1 T curry powder
  • 1 T dried cilantro

Instructions

  1. Place peas and lentils in a large stockpot and cover with water. Bring to a boil over high heat, reduce heat, and simmer, until lentils are cooked and water is absorbed.
  2. Add collards, tomatoes, and coconut milk and stir to combine. Add water to thin as needed.
  3. Stir in all spices and simmer on stove over medium-low heat for 20 minutes to let flavors develop. Add more water or vegetable stock as needed for desired consistency.
  4. Serve over rice or quinoa.
http://www.neatandnutritious.com/curried-black-eyed-pea-dal-with-collard-greens/

Nutrition:

Per serving: 304 kcal, 46 g carbs, 6 g fat, 18 g protein, 489 mg sodium, 3 g sugar

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Seasonal Eats: Collard Greens

standard January 6, 2016 Leave a response

Almost all recipes that I make stem from local, seasonal food, thanks to my bi-weekly CSA delivery. This year, I am going to focus on sharing ingredients that are seasonal each month based on my delivery goodies. And all month, recipes will feature that ingredient along with other seasonal produce, proteins, and grains.

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January’s seasonal food pick is collard greens. Collards are a traditional New Year’s food, sautéed and eaten with black-eyed peas for good luck in the new year. But these hearty greens are also a terrific winter vegetable, packed with nutrition, history, and a variety of uses.

Nutrition

Raw collard greens contain 48% DV vitamin A, 21% DV vitamin C, and 230% DV vitamin K into one 11 calorie single cup serving. Collards are also a great source of folate, calcium, manganese, riboflavin, and vitamin B6. Cooked collards pack in even more nutrition since they shrink down when heated. A single cup of plain, sautéed collard greens has 50 calories, 4 g protein, 5 g fiber, over 300% DV vitamin A, and over 1000% DV vitamin K.

Benefits

Collard greens are a member of the Brassica family along with kale, broccoli, Brussels sprouts, and even mustard. There are numerous varieties of the collard green plant that differ based on climate and the type and color leaves the plant produces. Plants in the Brassica family are known for their phyto-nutrients which have been studied to play a role in inhibiting cancer cell growth and protecting against free radicals, viruses, bacteria, and other immune protective benefits. There is also potential for collards to help with diabetes management since their high fiber content can aid in management of blood sugar and insulin levels.

Recipes

Start your year off with one of these nutritious collard recipes:

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Sources:
USDA. Collards, raw. National Nutrient Database for Standard Reference. http://ndb.nal.usda.gov/ndb/foods/show/2927?manu=&fgcd=
USDA. Collards, cooked, boiled, drained, without salt. National Nutrient Database for Standard Reference. http://ndb.nal.usda.gov/ndb/foods/show/2928?fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=Collards
Murray M, Pizzorno J, Pizzorno L. The Encyclopedia of Healing Foods. New York, NY: Atria Books; 2005.
Vale AP, Santos J, Melia N, Peixoto V, Brito NV, Beatriz M, Oliveira PP. Phytochemical composition and antimicrobial properties of four varieties of Brassica oleracea sprouts. Food Control. 2015; 55:248-256