Super Food Supper Week Four
Super Food Suppers Kid Friendly, Parents Approved Vegetarian (no meat) Making Dinner Simple and Healthy Edge Approved If you are committed to bringing your family back to the dinner table, this seven day dinner meal plan from The Healthy Edge is for you. Healthy can be simple, it just requires commitment and planning and we have done most of the work for you with Super Food Suppers! This meal plan is specifically meatless for families that choose this lifestyle or perhaps want to try it!
Tips to Be Successful 1. Print out this dinner meal plan for easy access to the recipes, grocery lists and instructions. 2. Use the grocery list so you will have everything you need for the week for all dinners. Some items are labeled organic and some are not. These are simply suggestions of what should be purchased organic based on research of levels of exposure to pesticides of various fruits and vegetables. 3. Get your family involved in preparation of the meals. Prep times can be cut in half if just one other person is supporting you. 4. Take note of the recipes that your family really loves so you can start to create your own dinner meal plans based on your family’s preferences. 5. Try to not make “eating healthy” a big deal. Just simply serve dinner without any explanation that you are trying to do it “healthy”. The less fuss you make, the less resistance will you get from other family members. Stick to your commitment to bringing health into your family without taking it personal if you get a little complaining. You are doing a great thing for your family. Be consistent and stick with it. 6. To save time, you can also buy many items already chopped at the grocery store such as onions, garlic, peppers, etc. Buy a hand chopper to save time! 7. Use leftovers! Many of the recipes can last up to five days refrigerated. Be sure to utilize these when you are crunched for time or when packing for lunches for the next day. 8. Feel free to put your own spin on the suggestions of this meal plan by adding or omitting items. Have fun and be creative! 9. Choose the day that is easiest for you to grocery shop and get all items for the week in one trip. Buying in bulk whenever possible is great for items that can be frozen or stored in your pantry for long periods of time. Be sure to add any additional items for breakfast, snacks and lunch to this list. 10. Most recipes are gluten and dairy-free or can easily be altered to be safe for those dealing with food allergies.
Copyright © 2012 by The Healthy Edge, LLC All rights reserved.
Grocery and Pantry List Dairy Eggs (organic) Feta cheese (organic) Greek style yogurt (organic) Parmesan cheese (organic and shredded) – ¾ cup Milk or milk substitute (organic) Cheddar cheese (organic) – optional for topping for Fiesta Scramble
Spices/Herbs/Oils
Add any additional items to this list to make grocery shopping convenient.
Fruit
Dijon Mustard Dried cranberries – ½ Tamari (low-sodium and cup gluten-free) or Soy Sauce Lemons - 6 (low-sodium) Cayenne pepper Sea salt Olive oil Balsamic vinegar Thyme powder Thyme Sage Yellow curry powder Cumin Bay leaves Black peppercorns (cracked) Vegetable broth or stock (organic and lowsodium) – 6 cups Brown rice miso – Tamari or soy sauce can be used as substitute Cilantro (need small amount, can use dried) Ginger
Vegetables Mushrooms – 4-6 Portobello mushrooms – 4 Asparagus – 1 lb. Yellow onions – 4 Sweet onions - 2 Red onion (small) - 1 Garlic – 15 cloves Carrots – 6 Celery – 4 Spinach (organic) – 1 ½ - 2 lbs. Romaine lettuce (organic) Edamame – ½ cup Avocado – 2 Sugar snap peas – handful Bell peppers (organic) – 2 your choice Delicata squash – 2 Roma tomatoes (organic) – 4 Jalapeno – 1 Green chili pepper - 1 Yams – 2 Red potatoes – 4 Sweet potatoes (medium) – 4
Grains/Beans/Nuts Tofu (extra firm) – 1 ½ lbs. Rolled oats – 1 cup Walnuts (raw and unsalted) – 1/3 cup Pistachios (raw and unsalted) – 1/3 cup Almonds (raw and unsalted) – 1/3 cup Cashews (raw and unsalted) – 1 cup Sunflower seeds (raw and unsalted) – ½ cup Black beans (dried) – 5 cups Lentils (dried) – 3 ½ cups Wheat berries or wild rice– 1 ½ cups Brown basmati rice – 3 cups dried Sprouted corn tortillas Sprouted whole grain bread (optional) – for black bean tofu burgers
Day One Prep for Week: Black Beans in Crockpot
Ingredients
-
-
Black Bean Tofu Burgers (Double Batch) Found in “Main Dishes” on The Healthy Edge website.
-
Grilled Asparagus Salad Found in The Healthy Edge Cookbook page 67
-
-
-
5 cups black beans, dried Water
1 lb. extra firm tofu, drained and patted dry 2 large organic eggs 1 cup whole rolled oats ½ cup raw, unsalted cashew nuts ½ cup raw, unsalted sunflower seeds ½ cup sliced mushrooms ½ cup cooked black beans, rinsed 2 tsp. Dijon mustard 2 tsp. low-sodium Tamari (wheat free soy sauce) 1 tsp. ground cumin ½ tsp. ground cayenne pepper ¼ tsp. sea salt 2 Tbsp. olive oil 2 Tbsp. olive oil 2 Tbsp. Balsamic vinegar ½ tsp. sea salt 2 Portobello Mushrooms (whole, cleaned and stems removed) 1 lb. green asparagus (washed and ends trimmed about 1 – ½ inch) ¼ cup organic feta cheese, crumbled
Directions and Tips 1. Fill crockpot halfway full of dried black beans (approximately 5 cups). 2. Cover black beans with water and add additional 2 inches of water above the black beans. 3. Turn crockpot on low for 12 hours. 4. After 12 hours, drain excess water from black beans and rinse with cool water (gently). Store a large container in refrigerator (approximately 3 cups cooked) and the remaining in the freezer for easy access for future recipes.
1. Place all ingredients except for olive oil in a food processor and blend well. 2. Remove mixture with clean, bare hands from food processor and shape into evenly sized patties. 3. Pour olive oil into a large frying pan over medium-high heat. When hot, drop patties in pan. Lower heat to medium and cook, turning once, until well browned on both sides and firm to touch (approximately 10-12 minutes total). Serving Tip: Serve burgers between toasted slices of Ezekiel style bread
(sprouted whole grain) with sliced organic tomato, organic Romaine lettuce and an additional thin layer of Dijon mustard. Can also serve in the “buff” (no bread). Optional Tip: Freeze 4 burgers for your leftover day at the end of the week.
1. Mix together olive oil, vinegar and salt, and toss with mushrooms. 2. Place asparagus and mushrooms on grill, for about 7 – 10 minutes. 3. Remove from grill and cut asparagus into 1-2 inch segments and cube or thinly slice Portobello mushrooms. 4. Toss together asparagus, mushrooms, organic feta cheese and serve immediately.
Day Two Lentil Stew Found in “Main Dishes” on The Healthy Edge website.
Ingredients -
Sean’s 5 lb. Salad
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Found in “Salads” on The Healthy Edge website.
-
2 cups dried lentils, rinsed. 2 large onions, diced (optional) 6 cloves garlic, minced 4 large carrots, coarsely chopped 4 organic celery stalks, diced 1 ½ cups wild rice or wheatberries 1 tsp. dried thyme powder 6-8 bay leaves 1 tsp. cracked black peppercorns 1 tsp. sea salt 3 cups vegetable broth or stock (low sodium) 2 Tbsp. brown rice miso (can substitute 1 tsp. soy sauce or Tamari) 4 medium sweet potatoes, peeled, cut into 1 inch squares or slices 12 – 16 oz. fresh organic spinach and/or mixed greens ½ cup black beans ½ cup cooked edamame ½ cup dried cranberries (sulfite free) ½ fresh avocado, diced ½ cup sugar snap peas, chopped 2 organic bell peppers (your choice), chopped ½ cup carrots, chopped Dash of cracked black pepper ½ cup fresh lemon juice
Directions and Tips
1. Lightly coat inside of slow cooker stoneware with olive oil cooking spray. 2. Mix 2 Tbsp. warm water with the brown rice miso and add to slow cooker. 3. Add all remaining ingredients. Stir well. 4. Cover and cook on Low setting for 8 to 10 hours or on High setting for 4 to 5 hours, until mixture is bubbly. 5. Discard bay leaves and serve. Shopping Tip: Search for brown rice miso in the Asian section of your market or substitute with Tamari (gluten-free option) or low sodium soy sauce (1 Tbsp. brown rice miso equals 1 tsp. soy sauce).
1. Note: Save ½ of each bell pepper (chopped) for Fiesta Scramble later in the week. 2. Combine all ingredients in a large mixing bowl. 3. Mix well and let sit for approximately 10 minutes before serving Prep Tip: Feel free to add more or less ingredients than what is recommended for this salad. The goal is for it to be loaded with a variety of vegetables for loads of nutrition and taste. Dressing Tip: Balsamic vinegar can also be drizzled on this salad. Hummus is a great topping for salads as well.
Day Three
Ingredients -
Delicata Squash with Nut Stuffing Found in “Main Dishes” on The Healthy Edge website.
-
2 Delicata squash, cut in half lengthwise, seeds removed 2 Tbsp. olive oil 2 medium yellow onions, finely chopped 3 garlic cloves, minced 1 Tbsp. fresh sage, chopped (1 tsp. dried) ¾ tsp. sea salt 1/3 cup each chopped raw, unsalted walnuts, pistachios, almonds and cashews 1 cup organic baby spinach, finely chopped 1/3 cup organic Greek style yogurt 2 organic eggs ¾ cup fresh shredded organic Parmesan cheese
Sean’s 5 lb. Salad Leftovers
Directions and Tips
1. Preheat oven to 350 degrees. 2. Heat olive oil in a large skillet over medium-high heat. Add onions, garlic and salt. Saute until onions are tender. Add sage and continue to cook for approximately 2 minutes. Stir in nuts. Remove from heat and set aside. 3. In a large mixing bowl, combine eggs, yogurt, spinach and cup Parmesan. Mix well before adding onion and nut mixture. 4. Divide mixture and scoop into squash halves, sprinkle with remaining Parmesan. 5. Add to oven and bake for approximately 1 hour or until squash is tender.
Day Four Brown Basmati Rice with Summer Vegetables Found in The Healthy Edge Cookbook page 59
Ingredients -
4 cups pre-cooked brown basmati rice (see Prep Tip) 4 Tbsp. red onion, diced 1 tsp. fresh thyme 1 clove garlic, minced 1 cup black beans 3 Tbsp. olive oil 1 ½ cup organic baby spinach, chopped 1 ½ cup zucchini, chopped 1 ½ cup yellow squash, chopped 2 cups Portobello mushrooms, chopped 3 organic Roma tomatoes, diced in chunks
Directions and Tips
1. 2. 3. 4.
Preheat oven to 350 degrees. Mix all ingredients together in a bowl. Transfer to baking dish and cover with foil. Bake for 25 minutes or until squash is tender.
Prep Tip: Prepare additional brown basmati rice (½ cup) for recipe tomorrow and leftovers throughout the week (if applicable to your family).
Day Five Fiesta Scramble Found in “Breakfast” on The Healthy Edge website.
Ingredients -
Guacamole Found in The Healthy Edge Cookbook page 44
-
6 large organic eggs 1 ½ cup low-fat organic milk ½ cup cooked brown basmati rice 8 oz. firm tofu, crumbled or cut into 1 inch cubes ½ cup cooked low-sodium black beans 1 medium sweet onion, diced ½ each of 2 bell peppers of your choice, diced ½ fresh jalapeno, diced (seeds removed) ½ cup organic spinach, chopped 2 cloves garlic, minced 2 tsp. cumin ½ cup organic shredded cheddar cheese (optional) 1 tsp. olive oil
2 avocados (skin and pit removed) 1 ½ tsp. red onion, chopped 1 clove fresh garlic, chopped 1 ½ tsp. fresh cilantro, chopped ¼ tsp. sea salt ½ organic Roma tomato, cubed
Directions and Tips 1. Add olive oil to a large skillet over medium high heat. Saute the onion, garlic and bell peppers for 2-3 minutes. Add the tofu and cumin and continue to saute for a few minutes. Add the black beans and heat until warm. 2. In a separate bowl, whisk together the eggs, milk, rice, jalapeno and spinach until well combined. 3. Pour the egg mixture into the pan and cook for 3-4 minutes, stirring frequently to scramble the eggs. 4. Turn off the heat and leave pan on the warm burner. Sprinkle cheese evenly over egg mixture (if using) and allow the residual heat to melt the cheese.
Prep Tip: Use the leftover bell peppers from earlier in the week for this recipe. Serving Tip: To make a meal, serve on sprouted corn tortillas and add salsa and guacamole (see recipe below) as a topping. Organic Greek style yogurt is a great topping to use as a substitute to sour cream.
1. Stir together avocado, onion, garlic, cilantro and sea salt until well combined and creamy. 2. Stir in tomato. 3. Serve.
Day Six Yam and Lentil Curry Found in “Main Dishes” on The Healthy Edge website
Ingredients -
Prep Reminder
1 Tbsp. olive oil 2 yams, peeled and cut into 1 inch cubes 1 cup red potatoes, peeled and cut into 1 inch cubes 1 medium sweet onion, diced 2 garlic cloves, minced 1 fresh green chile pepper, seeded and chopped 1 Tbsp. fresh ginger, minced 1 ½ cups uncooked lentils 2-3 cups organic low-sodium vegetable stock or broth 2-3 tsp. yellow curry powder as desired Cracked black pepper as desired Organic Greek style yogurt (optional)
Directions and Tips 1. Heat the olive oil over medium heat in a large skillet with a lid. Add the yams 2. 3. 4. 5.
and saute, turning occasionally, for approximately 5 minutes. Remove yams and add them to a bowl. Set aside. In a separate medium-sized saucepan, add potatoes, cover with water and bring to a boil. Reduce heat, cover and simmer for 6 minutes. Drain and set aside. Using the same skillet as the yams, add the onion and cook over medium heat for approximately 5 minutes or until the onion begins to soften. Add the garlic, green chile, and ginger. Stir and cook for approximately 2 minutes. Return the yams to the skillet along with the boiled potatoes and the lentils. Add the yellow curry powder before adding in the vegetable stock or broth and black pepper. Stir mixture well, cover and reduce heat to low. Simmer for approximately 25 minutes. Stir in a dollop of Greek style yogurt, if using, before serving.
Remove Black Bean Tofu Burgers from freezer and place in refrigerator for leftover day tomorrow (if applicable).
Day Seven
Leftover Day and Shopping Day
Ingredients
Directions and Tips
Yam and Lentil Curry can be served as leftovers. Black Bean Tofu Burgers can be served as leftovers. There are a variety of recipes available within your Healthy Edge subscription. Simply visit “Recipes” upon login in and click “Search by Ingredient” to search for an item you have in your refrigerator and find recipes that include that ingredient. Login now at www.getthehealthyedge.com.
For more Healthy Edge approved recipes visit The Healthy Edge Cookbook. Copyright © 2012 by The Healthy Edge, LLC All rights reserved. No portion of this publication may be reproduced in any form without prior written permission from The Healthy Edge. Contact [email protected] for more information.
Tips to Be Successful 1. Print out this dinner meal plan for easy access to the recipes, grocery lists and instructions. 2. Use the grocery list so you will have everything you need for the week for all dinners. Some items are labeled organic and some are not. These are simply suggestions of what should be purchased organic based on research of levels of exposure to pesticides of various fruits and vegetables. 3. Get your family involved in preparation of the meals. Prep times can be cut in half if just one other person is supporting you. 4. Take note of the recipes that your family really loves so you can start to create your own dinner meal plans based on your family’s preferences. 5. Try to not make “eating healthy” a big deal. Just simply serve dinner without any explanation that you are trying to do it “healthy”. The less fuss you make, the less resistance will you get from other family members. Stick to your commitment to bringing health into your family without taking it personal if you get a little complaining. You are doing a great thing for your family. Be consistent and stick with it. 6. To save time, you can also buy many items already chopped at the grocery store such as onions, garlic, peppers, etc. Buy a hand chopper to save time! 7. Use leftovers! Many of the recipes can last up to five days refrigerated. Be sure to utilize these when you are crunched for time or when packing for lunches for the next day. 8. Feel free to put your own spin on the suggestions of this meal plan by adding or omitting items. Have fun and be creative! 9. Choose the day that is easiest for you to grocery shop and get all items for the week in one trip. Buying in bulk whenever possible is great for items that can be frozen or stored in your pantry for long periods of time. Be sure to add any additional items for breakfast, snacks and lunch to this list. 10. Most recipes are gluten and dairy-free or can easily be altered to be safe for those dealing with food allergies.
Copyright © 2012 by The Healthy Edge, LLC All rights reserved.
Grocery and Pantry List Dairy Eggs (organic) Feta cheese (organic) Greek style yogurt (organic) Parmesan cheese (organic and shredded) – ¾ cup Milk or milk substitute (organic) Cheddar cheese (organic) – optional for topping for Fiesta Scramble
Spices/Herbs/Oils
Add any additional items to this list to make grocery shopping convenient.
Fruit
Dijon Mustard Dried cranberries – ½ Tamari (low-sodium and cup gluten-free) or Soy Sauce Lemons - 6 (low-sodium) Cayenne pepper Sea salt Olive oil Balsamic vinegar Thyme powder Thyme Sage Yellow curry powder Cumin Bay leaves Black peppercorns (cracked) Vegetable broth or stock (organic and lowsodium) – 6 cups Brown rice miso – Tamari or soy sauce can be used as substitute Cilantro (need small amount, can use dried) Ginger
Vegetables Mushrooms – 4-6 Portobello mushrooms – 4 Asparagus – 1 lb. Yellow onions – 4 Sweet onions - 2 Red onion (small) - 1 Garlic – 15 cloves Carrots – 6 Celery – 4 Spinach (organic) – 1 ½ - 2 lbs. Romaine lettuce (organic) Edamame – ½ cup Avocado – 2 Sugar snap peas – handful Bell peppers (organic) – 2 your choice Delicata squash – 2 Roma tomatoes (organic) – 4 Jalapeno – 1 Green chili pepper - 1 Yams – 2 Red potatoes – 4 Sweet potatoes (medium) – 4
Grains/Beans/Nuts Tofu (extra firm) – 1 ½ lbs. Rolled oats – 1 cup Walnuts (raw and unsalted) – 1/3 cup Pistachios (raw and unsalted) – 1/3 cup Almonds (raw and unsalted) – 1/3 cup Cashews (raw and unsalted) – 1 cup Sunflower seeds (raw and unsalted) – ½ cup Black beans (dried) – 5 cups Lentils (dried) – 3 ½ cups Wheat berries or wild rice– 1 ½ cups Brown basmati rice – 3 cups dried Sprouted corn tortillas Sprouted whole grain bread (optional) – for black bean tofu burgers
Day One Prep for Week: Black Beans in Crockpot
Ingredients
-
-
Black Bean Tofu Burgers (Double Batch) Found in “Main Dishes” on The Healthy Edge website.
-
Grilled Asparagus Salad Found in The Healthy Edge Cookbook page 67
-
-
-
5 cups black beans, dried Water
1 lb. extra firm tofu, drained and patted dry 2 large organic eggs 1 cup whole rolled oats ½ cup raw, unsalted cashew nuts ½ cup raw, unsalted sunflower seeds ½ cup sliced mushrooms ½ cup cooked black beans, rinsed 2 tsp. Dijon mustard 2 tsp. low-sodium Tamari (wheat free soy sauce) 1 tsp. ground cumin ½ tsp. ground cayenne pepper ¼ tsp. sea salt 2 Tbsp. olive oil 2 Tbsp. olive oil 2 Tbsp. Balsamic vinegar ½ tsp. sea salt 2 Portobello Mushrooms (whole, cleaned and stems removed) 1 lb. green asparagus (washed and ends trimmed about 1 – ½ inch) ¼ cup organic feta cheese, crumbled
Directions and Tips 1. Fill crockpot halfway full of dried black beans (approximately 5 cups). 2. Cover black beans with water and add additional 2 inches of water above the black beans. 3. Turn crockpot on low for 12 hours. 4. After 12 hours, drain excess water from black beans and rinse with cool water (gently). Store a large container in refrigerator (approximately 3 cups cooked) and the remaining in the freezer for easy access for future recipes.
1. Place all ingredients except for olive oil in a food processor and blend well. 2. Remove mixture with clean, bare hands from food processor and shape into evenly sized patties. 3. Pour olive oil into a large frying pan over medium-high heat. When hot, drop patties in pan. Lower heat to medium and cook, turning once, until well browned on both sides and firm to touch (approximately 10-12 minutes total). Serving Tip: Serve burgers between toasted slices of Ezekiel style bread
(sprouted whole grain) with sliced organic tomato, organic Romaine lettuce and an additional thin layer of Dijon mustard. Can also serve in the “buff” (no bread). Optional Tip: Freeze 4 burgers for your leftover day at the end of the week.
1. Mix together olive oil, vinegar and salt, and toss with mushrooms. 2. Place asparagus and mushrooms on grill, for about 7 – 10 minutes. 3. Remove from grill and cut asparagus into 1-2 inch segments and cube or thinly slice Portobello mushrooms. 4. Toss together asparagus, mushrooms, organic feta cheese and serve immediately.
Day Two Lentil Stew Found in “Main Dishes” on The Healthy Edge website.
Ingredients -
Sean’s 5 lb. Salad
-
Found in “Salads” on The Healthy Edge website.
-
2 cups dried lentils, rinsed. 2 large onions, diced (optional) 6 cloves garlic, minced 4 large carrots, coarsely chopped 4 organic celery stalks, diced 1 ½ cups wild rice or wheatberries 1 tsp. dried thyme powder 6-8 bay leaves 1 tsp. cracked black peppercorns 1 tsp. sea salt 3 cups vegetable broth or stock (low sodium) 2 Tbsp. brown rice miso (can substitute 1 tsp. soy sauce or Tamari) 4 medium sweet potatoes, peeled, cut into 1 inch squares or slices 12 – 16 oz. fresh organic spinach and/or mixed greens ½ cup black beans ½ cup cooked edamame ½ cup dried cranberries (sulfite free) ½ fresh avocado, diced ½ cup sugar snap peas, chopped 2 organic bell peppers (your choice), chopped ½ cup carrots, chopped Dash of cracked black pepper ½ cup fresh lemon juice
Directions and Tips
1. Lightly coat inside of slow cooker stoneware with olive oil cooking spray. 2. Mix 2 Tbsp. warm water with the brown rice miso and add to slow cooker. 3. Add all remaining ingredients. Stir well. 4. Cover and cook on Low setting for 8 to 10 hours or on High setting for 4 to 5 hours, until mixture is bubbly. 5. Discard bay leaves and serve. Shopping Tip: Search for brown rice miso in the Asian section of your market or substitute with Tamari (gluten-free option) or low sodium soy sauce (1 Tbsp. brown rice miso equals 1 tsp. soy sauce).
1. Note: Save ½ of each bell pepper (chopped) for Fiesta Scramble later in the week. 2. Combine all ingredients in a large mixing bowl. 3. Mix well and let sit for approximately 10 minutes before serving Prep Tip: Feel free to add more or less ingredients than what is recommended for this salad. The goal is for it to be loaded with a variety of vegetables for loads of nutrition and taste. Dressing Tip: Balsamic vinegar can also be drizzled on this salad. Hummus is a great topping for salads as well.
Day Three
Ingredients -
Delicata Squash with Nut Stuffing Found in “Main Dishes” on The Healthy Edge website.
-
2 Delicata squash, cut in half lengthwise, seeds removed 2 Tbsp. olive oil 2 medium yellow onions, finely chopped 3 garlic cloves, minced 1 Tbsp. fresh sage, chopped (1 tsp. dried) ¾ tsp. sea salt 1/3 cup each chopped raw, unsalted walnuts, pistachios, almonds and cashews 1 cup organic baby spinach, finely chopped 1/3 cup organic Greek style yogurt 2 organic eggs ¾ cup fresh shredded organic Parmesan cheese
Sean’s 5 lb. Salad Leftovers
Directions and Tips
1. Preheat oven to 350 degrees. 2. Heat olive oil in a large skillet over medium-high heat. Add onions, garlic and salt. Saute until onions are tender. Add sage and continue to cook for approximately 2 minutes. Stir in nuts. Remove from heat and set aside. 3. In a large mixing bowl, combine eggs, yogurt, spinach and cup Parmesan. Mix well before adding onion and nut mixture. 4. Divide mixture and scoop into squash halves, sprinkle with remaining Parmesan. 5. Add to oven and bake for approximately 1 hour or until squash is tender.
Day Four Brown Basmati Rice with Summer Vegetables Found in The Healthy Edge Cookbook page 59
Ingredients -
4 cups pre-cooked brown basmati rice (see Prep Tip) 4 Tbsp. red onion, diced 1 tsp. fresh thyme 1 clove garlic, minced 1 cup black beans 3 Tbsp. olive oil 1 ½ cup organic baby spinach, chopped 1 ½ cup zucchini, chopped 1 ½ cup yellow squash, chopped 2 cups Portobello mushrooms, chopped 3 organic Roma tomatoes, diced in chunks
Directions and Tips
1. 2. 3. 4.
Preheat oven to 350 degrees. Mix all ingredients together in a bowl. Transfer to baking dish and cover with foil. Bake for 25 minutes or until squash is tender.
Prep Tip: Prepare additional brown basmati rice (½ cup) for recipe tomorrow and leftovers throughout the week (if applicable to your family).
Day Five Fiesta Scramble Found in “Breakfast” on The Healthy Edge website.
Ingredients -
Guacamole Found in The Healthy Edge Cookbook page 44
-
6 large organic eggs 1 ½ cup low-fat organic milk ½ cup cooked brown basmati rice 8 oz. firm tofu, crumbled or cut into 1 inch cubes ½ cup cooked low-sodium black beans 1 medium sweet onion, diced ½ each of 2 bell peppers of your choice, diced ½ fresh jalapeno, diced (seeds removed) ½ cup organic spinach, chopped 2 cloves garlic, minced 2 tsp. cumin ½ cup organic shredded cheddar cheese (optional) 1 tsp. olive oil
2 avocados (skin and pit removed) 1 ½ tsp. red onion, chopped 1 clove fresh garlic, chopped 1 ½ tsp. fresh cilantro, chopped ¼ tsp. sea salt ½ organic Roma tomato, cubed
Directions and Tips 1. Add olive oil to a large skillet over medium high heat. Saute the onion, garlic and bell peppers for 2-3 minutes. Add the tofu and cumin and continue to saute for a few minutes. Add the black beans and heat until warm. 2. In a separate bowl, whisk together the eggs, milk, rice, jalapeno and spinach until well combined. 3. Pour the egg mixture into the pan and cook for 3-4 minutes, stirring frequently to scramble the eggs. 4. Turn off the heat and leave pan on the warm burner. Sprinkle cheese evenly over egg mixture (if using) and allow the residual heat to melt the cheese.
Prep Tip: Use the leftover bell peppers from earlier in the week for this recipe. Serving Tip: To make a meal, serve on sprouted corn tortillas and add salsa and guacamole (see recipe below) as a topping. Organic Greek style yogurt is a great topping to use as a substitute to sour cream.
1. Stir together avocado, onion, garlic, cilantro and sea salt until well combined and creamy. 2. Stir in tomato. 3. Serve.
Day Six Yam and Lentil Curry Found in “Main Dishes” on The Healthy Edge website
Ingredients -
Prep Reminder
1 Tbsp. olive oil 2 yams, peeled and cut into 1 inch cubes 1 cup red potatoes, peeled and cut into 1 inch cubes 1 medium sweet onion, diced 2 garlic cloves, minced 1 fresh green chile pepper, seeded and chopped 1 Tbsp. fresh ginger, minced 1 ½ cups uncooked lentils 2-3 cups organic low-sodium vegetable stock or broth 2-3 tsp. yellow curry powder as desired Cracked black pepper as desired Organic Greek style yogurt (optional)
Directions and Tips 1. Heat the olive oil over medium heat in a large skillet with a lid. Add the yams 2. 3. 4. 5.
and saute, turning occasionally, for approximately 5 minutes. Remove yams and add them to a bowl. Set aside. In a separate medium-sized saucepan, add potatoes, cover with water and bring to a boil. Reduce heat, cover and simmer for 6 minutes. Drain and set aside. Using the same skillet as the yams, add the onion and cook over medium heat for approximately 5 minutes or until the onion begins to soften. Add the garlic, green chile, and ginger. Stir and cook for approximately 2 minutes. Return the yams to the skillet along with the boiled potatoes and the lentils. Add the yellow curry powder before adding in the vegetable stock or broth and black pepper. Stir mixture well, cover and reduce heat to low. Simmer for approximately 25 minutes. Stir in a dollop of Greek style yogurt, if using, before serving.
Remove Black Bean Tofu Burgers from freezer and place in refrigerator for leftover day tomorrow (if applicable).
Day Seven
Leftover Day and Shopping Day
Ingredients
Directions and Tips
Yam and Lentil Curry can be served as leftovers. Black Bean Tofu Burgers can be served as leftovers. There are a variety of recipes available within your Healthy Edge subscription. Simply visit “Recipes” upon login in and click “Search by Ingredient” to search for an item you have in your refrigerator and find recipes that include that ingredient. Login now at www.getthehealthyedge.com.
For more Healthy Edge approved recipes visit The Healthy Edge Cookbook. Copyright © 2012 by The Healthy Edge, LLC All rights reserved. No portion of this publication may be reproduced in any form without prior written permission from The Healthy Edge. Contact [email protected] for more information.
