You’ll find an abundance of color and flavor in this week’s meal plan. I’ve also included one of my favorite fall recipes… Baked Pumpkin Donuts. They might just be the thing to make with that extra hour you’ll have on Sunday morning. Enjoy.
CAULIFLOWER TOSTADAS WITH CHIPOTLE SAUCE
Though not exactly traditional tostadas, these are definitely crave-worthy. The dish is on the lighter side, so add a side of homemade or canned pinto or black beans embellished with a spoonful of salsa.
WILD BLUEBERRY BALSAMIC SHEET PAN CHICKEN
This simple supper involves piling chicken, frozen wild blueberries, sweet potatoes, and red onions onto a sheet pan, slathering on mustard and balsamic vinegar, and roasting until tender. While you’re add it, pop in a sheet pan of this Roasted Cabbage. Clean up is easy.
SALMON BURGER LETTUCE WRAPS WITH SRIRACHA LIME DRESSING
This is an inventive way to enjoy the convenience of frozen salmon burgers, done in a lettuce wrap with crunchy veggies, avocado, and a tangy/spicy sauce. The meal is on the lighter side, so if you have hearty eaters, throw an extra burger or two in the pan or do up a side of steamed rice.
SLOW COOKER TURKEY MEATBALLS
We may need some comfort this week and this one qualifies. They’re easy to make and are just as good over vegetables as a heap of spaghetti. I like a crusty baguette to scoop up any extra sauce. Steamed or roasted broccoli makes a great side.
RESET BUTON SALAD WITH CARROT MISO GINGER DRESSING
I do love to add a colorful main dish salad into the dinner mix and this is a good one. The Carrot Miso Dressing is all done in the blender and super tasty. Add chickpeas, chicken, hard boiled eggs, or baked tofu for a protein boost.
BAKED PUMPKIN DONUTS WITH BROWN BUTTER GLAZE
These should go on your baking to do list at least once this fall. Tender and sweet, they can be dusted with confectioners’ sugar or crowned with brown butter glaze. They require a donut pan, which is a worthy investment. I like to bake them in a mini donut pan as well.
CREAMY BANANA DATE SHAKE
This shake is just four ingredients — milk, banana, dates, and walnuts — but truly tastes like a creamy shake to me. Add a small handful of baby spinach before blending for an added pop of nutrition. Enjoy before or after a workout or as an afternoon pick-me-up
SHOPPING LIST
Cauliflower Tostadas
1 large head cauliflower
2 tablespoons extra-virgin olive oil
1 teaspoon chili powder
1/2 teaspoon ground cumin
8 six-inch corn tortillas
½ heaping cup plain yogurt
1 small chipotle pepper en adobo (sold in cans in the Mexican food section of the market)
2 large ripe avocados
1 tablespoon lime juice
Pickled onions or pickled jalapeños
1 ½ cups finely shredded red or green cabbage
Wild Blueberry Balsamic Sheet Pan Chicken
1 pound sweet potatoes
1 medium red onion
1 tablespoon extra-virgin olive oil
2 tablespoons balsamic vinegar
1 heaping cup frozen wild blueberries
3 tablespoons whole-grain Dijon mustard
1 tablespoon honey
One 3 1/2 to 4 pound chicken
Salmon Burger Lettuce Wraps
3 ounces dried rice stick noodles
1 heaping cup shredded carrots (use pre-shredded for ease)
1 1/2 medium ripe avocados
1 large head Romaine or butter lettuce
2 scallions
4 four-ounce frozen salmon burgers
3 tablespoons mayonnaise
1 tablespoon plain yogurt or Greek yogurt
1 teaspoon sriracha
1 tablespoon lime juice
3 Persian or ½ English cucumber
2 tablespoons rice vinegar
2 teaspoons sesame seeds
Slow Cooker Turkey Meatballs
1 pound ground turkey
1 link uncooked spicy Italian turkey sausage (~1/4 to 1/3 pound)
1/3 cup Italian seasoned breadcrumbs
1/3 cup finely grated Parmesan cheese
1 egg
3 tablespoons chopped parsley
1 tablespoon dried oregano
One 28-ounce can whole peeled tomatoes
One 14.5-ounce can diced tomatoes
1 1/2 teaspoons dried garlic
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon fennel seeds
Reset Button Salad with Carrot Miso Ginger Dressing
1 bunch kale
3 cup chopped hearts of romaine lettuce
2 medium carrots
4 radishes
⅓ English cucumber
1 red pepper
1 small ripe avocado
⅓ cup roughly chopped Tamari almonds
6 ounces baked teriyaki tofu cut into cubes or 2 cups cubed cooked chicken (if serving as a main course)
1/4 cup canola oil (I use expeller pressed, organic)
1 tablespoon toasted sesame oil
2 tablespoons rice vinegar
1 tablespoon lime juice
2 tablespoons white miso
1 teaspoon honey
2 medium carrots
1-inch long piece fresh ginger
Baked Pumpkin Donuts with Brown Butter Glaze
Oil or non-stick cooking spray for pan
1 cup whole-wheat pastry flour
1/2 teaspoon baking soda
1 1/2 teaspoons ground cinnamon
1 teaspoon ground ginger
1 cup pureed pumpkin (not pumpkin pie filling)
1/2 cup firmly packed brown sugar
1 egg
1/4 cup canola oil
2 teaspoon vanilla extract
2 tablespoons butter
1 cup confectioners’ sugar
3 teaspoons milk, plus more as needed
Creamy Banana Date Shake
1 cup low-fat milk (or plant milk)
1 ripe banana (frozen)
1 to 2 Medjool dates
6 walnuts
Comments