This is a something-for-everyone kind of week. We’ve got plenty here for vegetarians, but also a DELICIOUS Instant Pot chili enriched with ground beef and my new favorite everyday energy balls.
No-Noodle Baked Tofu Parmesan
Here’s a good one for meatless Monday. The tofu is breaded and baked until crispy and then layered with sauce and cheese. Add steamed or roasted broccoli and dinner is done. Leftovers are tasty a day or two later.
Instant Pot Beef and Butternut Squash Chili
The Instant Pot makes quick work of a dish that is traditionally cooked low and slow. The results won’t disappoint. The beef and butternut squash make a winning pair and using taco seasoning mix just means fewer ingredients to worry about. Swap in ground turkey or even a meat alternative (ie Beyond brand) for the beef if you like.
BASIL & 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.
Roasted Broccoli with Hazelnuts, Tahini, and Raisins
Who is to say that a vegetable dish can’t double as a main course. This broccoli is a great example, embellished as it is with nuts and a nourishing tahini dressing. I’d suggest adding another salad or side dish (such as roasted root vegetable, these lentils or this tabbouleh salad), to make it a meal.
Healthy Spinach and Feta Pie
A lighter spin on a Greek-style spanikopita, this is an excellent make-ahead dish that doubles as a leftover for lunch. Don’t worry, filo dough is pretty easy to work with and seeing that golden puff come out of the oven is darn satisfying. As for sides? Maybe start with a cup of tomato soup or your favorite store-bought boxed soup.
HEALTHY BREAKFAST TOAST WITH ALL THE TOPPINGS
I made simple nut butter toast for several breakfasts this week and found it so satisfying…once topped with blueberries and chia seeds, another day done with diced apple and chopped nuts. You’ll find loads of ideas here if you’re looking for some inspo.
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.
SHOPPING LIST // WEEK 39
No-Noodle Baked Vegetarian Tofu Parmigiana
14 ounces extra-firm tofu
¾ cup panko-style breadcrumbs
¼ cup finely grated Parmesan cheese
1 ½ teaspoons Italian seasoning
1 teaspoon garlic powder
1 egg
1 ¾ cups marinara sauce
1 cup lightly packed shredded Mozzarella cheese
Instant Pot Beef and Butternut Squash Chili
2 teaspoons extra-virgin olive oil
1 large yellow onion
1 pound ground beef (or turkey, lamb, venison, or a combination)
One 1 1/4-ounce packet taco seasoning mix
2 cups uncooked, cubed (1/2 inch) butternut squash
1 1/2 cups cooked pinto beans (one 15-ounce can, drained)
One 14.5 ounce can diced tomatoes
1/8 teaspoon cayenne pepper
Favorite chili garnishes, such as sour cream, avocado, cilantro, scallions, cheese, and salsa
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)
Roasted Broccoli with Tahini, Hazelnuts, and Raisins
1 ½ pounds broccoli crowns
2 tablespoons extra-virgin olive oil or melted ghee
1/3 cup tahini
2 Tablespoons freshly squeezed lemon juice
1 garlic clove
1-2 teaspoons honey or pure maple syrup
¼ cup roasted hazelnuts
¼ cup unsulphured green raisins or currants
¼ cup capers
1 cup fresh dill leaves
1 cup fresh flat-leaf parsley leaves
Spinach and Feta Pie
1 tablespoon extra-virgin olive oil
½ large yellow onion
1 pound frozen chopped spinach
1 teaspoon Kosher salt
¼ teaspoon ground nutmeg
¾ cup low-fat cottage cheese
6 ounces feta cheese
2 eggs
6 sheets whole wheat or regular filo dough
3 tablespoons butter
Healthy Breakfast Toast with All the Toppings
1 slice whole grain bread
Spread of choice (peanut butter, nut or seed butter, cottage cheese, cream cheese, all-natural jam, smashed avocado or hummus)
Fruit choice (apple, pear, grapes, banana, peach, apricot, figs, fresh or frozen and defrosted berries, or other)
Vegetables/leafy greens (cucumbers, tomatoes, peppers, arugula, baby spinach, or other)
Toppings of choice (chia seeds, hemp seeds, pepitas, nuts, coconut, dried fruit, granola, cacao nibs)
Seasonings of choice (salt, pepper, herbs, chiles, spices, salsa, honey, lemon or lime juice)
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
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