Weekly-meal-plan

Easy Vegetarian Weekly Meal Plan

There is no shortage of delicious vegetarian recipes out there, the challenge is often finding the time to put together a week’s worth of dinner ideas. We think you’ll love our vegetarian weekly meal plan.

Monday: Portobello Mushroom Burgers

Simply marinate mushroom caps using your favourite marinade for 15 minutes. Grill the caps for about five minutes per side. Once they are done, place the mushroom caps on a brioche bun and top with guacamole, cheese and salad.

Tuesday: Spinach Quiche

Set your oven to 375 degrees. Saute a bag of spinach and any other vegetables you have left over in a skillet for 2 minutes. Next, use a whisk to mix 6 eggs and 1/4 cup milk together in a separate bowl. Pour the spinach mixture into a pie crust, then mix in the egg mixture. Bake the quiche for 15 minutes. Apply a layer of cheddar cheese on top, and then bake for another 35 minutes. Let the quiche stand for at least 10 minutes before serving.

Wednesday: Chipotle Bean Burritos

Use a fork to mash one ripe avocado in a bowl. Then add cooked black beans, chopped onion, cilantro, salt, lime juice, garlic and jalapeno. Mix everything together and spread over tortillas, then wrap like a burrito.

Thursday: Grilled Eggplant Sandwiches

Bake or grill thinly sliced eggplant for a few minutes on each side and and serve on toasted ciabatta bread. Then add any sandwich toppings you like, such as bell pepper, onion, goat’s cheese and arugula. To round out the meal, serve with a bowl of tomato soup.

Friday: Kale and Bean Soup

In a large pot set on medium heat, add diced onion, carrot, celery and cook until tender. Next, add in some garlic and salt to taste. Cook for one minute, then add a chopped head of kale and three cups of vegetable broth. Allow it to come to a boil before covering the pot. Lower the heat and let the soup simmer for about three minutes.

Puree two cups of cooked cannellini beans in a blender. Then add the pureed bean mixture to the pot. Bring the soup back up to a boil, then lower the heat and simmer for five minutes.

Saturday: Goat Cheese Pizza

Set your oven to 450F. Boil 2 potatoes until they are tender. Once they have cooled, cut them into slices. Next, saute a medium sized red onion in olive oil over medium heat. Cook until tender. Sprinkle a light layer of cornmeal on a baking sheet, then roll and stretch pizza dough on the baking sheet. Sprinkle the dough with an even layer of mozzarella cheese. Next, create a layer of potatoes and onions. Top this layer with goat cheese and minced garlic. Place the pizza into the oven and cook for 15 minutes or until the cheese is golden and melted.

Sunday: Potato Croquettes

Boil and mash 2-3 potatoes and add to a bowl. Next, finely chop leeks, mushrooms and thyme in a food processor. Set a skillet on medium heat and saute the mushroom mixture for about 6 minutes, and then add it to the potatoes. Add Gruyere and Parmigiano-Reggiano cheese to the potato mixture, along with one egg yolk and salt to taste. Mix thoroughly and form the mixture into patties. Dredge each patty in flour, and then dip them into an egg mixture containing one egg white and 2 teaspoons of water. Then dredge the patties into panko bread crumbs. Set a skillet to medium-high heat and add enough olive oil to generously cover the bottom of the skillet. Add the patties to the skillet and cook for four minutes each side.

April 7, 2014

Gluten-Free Weekly Meal Plan

Meal planning can be challenging for anyone. Add in a dietary restriction like needing to eliminate glutencan be downright daunting. Whether you need to be gluten-free for medical reasons or it’s personal choice, this seven day meal plan has you covered with easy and delicious gluten-free dinner ideas.

Monday: Stir Fry

This easy meal is flavorful and quick to prepare. Just combine cooked rice and cooking oil in a hot sauté pan or wok with your favorite vegetables, a protein source like chicken or tofu, and two to three fried eggs. Be sure to opt for tamari sauce or coconut aminos for seasoning as soy sauce contains gluten. Bonus: switch out the rice for grated cauliflower to make it low carb.

Tuesday: Nachos

These aren’t your ordinary nachos. Skip the calorie-laden chips that can sometimes contain wheat and opt for antioxidant-packed green, red, and yellow sliced peppers. Lay the peppers out flat on a baking sheet and top withyour favorite gluten-free nacho toppings, like beans, cheese, lettuce, and cooked chicken or ground beef. Bake in a 400F for around 30 minutes or until the cheese is melted and all the ingredients are thoroughly heated. For those with additional dietary restrictions, this meal is easy to modify to vegetarian by leaving off the chicken or beef.

Wednesday: Spaghetti Squash and Marinara

Don’t underestimate the versatility of the mighty spaghetti squash! It is a low calorie and nutrient-rich replacement for pasta. One great use for spaghetti squash is pairing it with marinara and grilled chicken. Or if you prefer, sauté some ground beef along with your marinara for a hearty Bolognese sauce and filling gluten-free pasta dinner.

Thursday: Chicken Fingers

When you embarked on the gluten-free journey you probably thought chicken fingers were a thing of the past, but you can still enjoy them by tweaking the recipe. Even better, our version is tastier and healthier! Dip raw chicken strips in a mixture of whisked raw eggs and your favorite chicken seasonings. Next coat the chicken fingers in almond flour. Spray with olive oil and bake or fry. These are perfect served with baked sweet potato wedges.

Friday: Crustless Quiche

This one is a perfect meal to help you clean out the refrigerator at the end of the week and get a scrumptious dinner on the table. Begin by whisking 6 eggs in a bowl with 2 tablespoons of milk. Finely chop whatever vegetables you have available and add to your egg mixture. You can also add leftover chopped chicken or ham pieces. Finish by stirring in a cup of shredded cheese. Bake at 425F for about 45 minutes or until the quiche is firm.

Saturday: Chili

It would be a shame to miss out on this hearty classic simply because it is typically paired with cornbread or crackers. Cook a batch of your favorite chili recipe and pair it with rice, sour cream, and green onions. You can always use a gluten-free cornbread recipe, but we don’t think you’ll even notice it’s missing!

Sunday: Quinoa and Roast Chicken

One common complaint among those of us on a gluten-free diet is that rice can get boring. Avoid that problem by using tasty alternatives to rice, like quinoa. Rub a whole chicken with your salt, pepper and thyme, place on a bed of root vegetables, and let it roast while you cook the quinoa. Be sure to rinse your quinoa before cooking. Top with the roasted chicken and vegetables for a gluten-free Sunday classic.

Remember, always verify that your chosen ingredients are gluten-free.

March 24, 2014