CLASSIC Fall/Winter Sample Plan PREP GUIDE MEAL #1 Cut vegetables: o 1 large bunch kale, chopped MEAL #2 4 cups cooked brown rice prepared according to package directions (use 2 cups for Meal #2, 2 cups for Meal #4) Cut vegetables: o 1 small yellow onion, diced small o 1 red bell pepper, diced small o ¼ head cabbage, shredded MEAL #3 Bake sweet potatoes * see Meal #3 for directions Roast bell peppers* see directions below Cut vegetables: o 1 medium yellow onion, diced o 8 ounces brown mushrooms, quartered o 1 small bunch kale, chopped MEAL #4 Cut vegetables: o 1 medium yellow onion, diced o 6 ounces brown mushrooms, sliced MENU MONDAY BALSAMIC PORK TENDERLOIN Sweet Potatoes & Kale TUESDAY SAUTÉED COD Lemongrass Pepper Rice WEDNESDAY ANTIPASTO KALE SALAD Sweet Potatoes & Roasted Figs THURSDAY PORK PEPPER STEW Brown Rice FRIDAY LEMON PEA PASTA MEAL #5 12 ounces dry whole wheat pasta prepared according to package directions (6 cups cooked) Cut vegetables: o 1 small yellow onion, diced small o ¾ head cabbage, shredded o 1 red bell pepper, diced For Roasted Bell Peppers (Meals #3 & #4) 5 red bell peppers Roast peppers over an open gas flame, or on a baking sheet in a 425 F. Roast until black, turning occasionally. Put in paper sack for 10 minutes to steam. Cool slightly then peel, seed, and chop.
(1) Balsamic Pork Tenderloin (2) Sauteed Cod (3) Antipasto Kale Salad (4) Pork Pepper Stew (5) Lemon Pea Pasta CLASSIC Fall/Winter Sample Shopping List Recipe # Meat / Seafood Quantity Notes Est Cost 1,4 pork tenderloins 2 pounds 16 2 cod fillets 1-1/2 pounds 15 3,4 salami 12 ounces 6 Recipe # Vegetables & Fruit Quantity Notes Est Cost 1,3,5 fresh thyme few sprigs need 1 Tablespoon chopped 0.75 1,3 sweet potatoes 2-3/4 pounds 6 1,3 kale 2 bunches 1 large, 1 small 4 1,5 lemon 1 0.5 2,3,4,5 yellow onion 4 2 small, 2 medium 4 2,5 lemon grass 2 stalks 3 2,3,4,5 red bell peppers 7 7 2,5 cabbage 1 head 2.5 3,4 brown mushrooms 14 ounces can also use white or button 5 3,5 fresh basil 1 bunch 1.5 3 black figs 1 pound 5 5 frozen peas 2 cups 3 Recipe # Dairy Quantity Notes Est Cost 1,5 butter 5 Tablespoons 1 Recipe # Bakery/Misc Quantity Notes Est Cost 4 red wine vinegar 1/2 cup 0.5 2,5 toasted walnuts 3/4 cup 4.5 Fresh 20 Grocery Est $85.25 Cost Per Dinner $17.05 Cost Per Serving $4.26 PANTRY STAPLES Pantry Essentials Quantity Pantry Essentials Quantity olive oil 6 Tablespoons dried oregano grapeseed oil 1 Tablespoon herbes de provence 1/2 teaspoon balsamic vinegar 3 Tablespoons ground cumin 1/4 teaspoon white wine vinegar raw honey or 100% maple syrup 10 Tablespoons chicken or veggie broth: low sodium 1-1/2 cups organic tomato paste garlic 17 cloves Dijon mustard or brown mustard kosher salt 1-1/2 teaspoons soy sauce or Braggs liquid amino acid 2 Tablespoons black pepper 1-1/4 teaspoons whole grain pasta 12 ounces dry cayenne pepper long grain brown rice 2 cups dry paprika whole wheat flour Find PANTRY DRESSINGS at www.thefresh20.com/pantrydressings
(1) BALSAMIC PORK TENDERLOIN sweet potatoes and kale MADE AHEAD Cut vegetables: kale DIRECTIONS For balsamic pork tenderloin 1. Heat oven to 400 F. 2. Combine first seven ingredients (garlic through pepper) in a resealable bag or glass bowl. Add pork and let marinade for at least 5 minutes. 3. Put tenderloins on a baking sheet and cook for about 25 minutes or until meat thermometer reads 145 F. Let rest for at least 5 minutes before slicing. 4. Save half for Meal #4. Meanwhile For sweet potatoes 1. Toss all ingredients together and put on baking sheet in the oven with the pork. 2. Cook about 25 minutes. For kale 1. Heat a large non-stick skillet over medium heat and add butter. 2. Once butter has melted, add kale, garlic, and maple syrup and cook for 5 minutes. 3. Add lemon juice and reduce heat to medium low. 4. Cook for about 5 more minutes; season with salt and pepper before serving. INGREDIENTS For balsamic pork tenderloin 5 cloves garlic, minced ½ teaspoon Herbes de Provence 1 teaspoon minced fresh thyme 3 Tablespoon balsamic vinegar 1 Tablespoon olive oil ½ teaspoon kosher salt ¼ teaspoon black pepper 2 pounds pork tenderloin, about 2 whole tenderloins For sweet potatoes 1¼ pounds sweet potatoes, rinsed and cut into 3/4 inch rounds 1 Tablespoon olive oil ¼ teaspoon kosher salt ⅛ teaspoon black pepper For kale 3 Tablespoons butter 1 large bunch kale, chopped 4 cloves garlic, minced 2 Tablespoons maple syrup 1 Tablespoon lemon juice (½ lemon) ¼ teaspoon kosher salt dash of black pepper www.thefresh20.com
(2) SAUTÉED COD lemongrass pepper rice MADE AHEAD 2 cups cooked brown rice prepared according to package directions Cut vegetables: onion, bell pepper, cabbage DIRECTIONS For sautéed cod 1. Heat a medium non-stick skillet over medium- high heat and add olive oil. 2. Season cod fillets with salt, pepper and cumin and add to pan; sauté for 2-3 minutes per side. Fish is done when it is lightly golden and flakes easily with a fork. For lemongrass pepper rice 1. Heat a large non-stick skillet over medium-high heat and add oil, garlic, onion, and lemon grass. Sauté for 3-4 minutes. 2. Add in bell pepper and cabbage and sauté for another 3-5 minutes. Add in soy sauce and rice. Toss to combine and heat thoroughly. Garnish with walnuts before serving INGREDIENTS For sautéed cod 2 Tablespoons olive oil 1½ pounds (4 fillets) cod (can sub 1½ pound chicken tenders) ¼ teaspoon kosher salt Dash of black pepper ¼ teaspoon cumin For lemongrass pepper rice 1 Tablespoon grapeseed oil 2 cloves garlic, minced 1 small yellow onion, diced small 1 stalk of lemongrass, trimmed and minced 1 red bell, small dice ¼ head of cabbage shredded 2 Tablespoons low-sodium soy sauce 2 cups cooked brown rice ¼ cup toasted chopped walnuts www.thefresh20.com
(3) ANTIPASTO KALE SALAD sweet potatoes & roasted figs MADE AHEAD Bake sweet potatoes * see directions below 2 roasted bell peppers *see prep guide Cut vegetables: onion, mushrooms, kale DIRECTIONS For antipasto kale salad 1. Heat a large non-stick skillet over medium heat and add oil, onion, kale, mushrooms, salt and pepper. Cook for about 5-6 minutes. 2. Add in roasted peppers and salami and cook until warmed through. Garnish with basil. Meanwhile for sweet potatoes 1. Heat oven to 375 F. 2. Wrap sweet potatoes in foil and bake for 40-45 minutes until fork tender. If baking ahead, cool and refrigerate cooked potato (still in the foil) until dinner night. On dinner night reheat the foil wrapped potato for 15 minutes. Meanwhile for roasted figs 1. Heat oven to 375 F. 2. Gently toss all ingredients together. 3. Put on baking sheet lined with parchment paper. 4. Roast for about 15 minutes. 5. Serve alongside kale salad or for dessert! INGREDIENTS For antipasto kale salad 1 Tablespoon olive oil 1 medium yellow onion, diced 1 small bunch kale, chopped 8 ounces brown mushrooms, quartered Dash of kosher salt Dash of black pepper 2 roasted bell peppers, sliced 10 ounces salami, diced ½ cup chopped basil (½ bunch) For sweet potatoes 1 ½ pounds sweet potatoes (4 small) For roasted figs 1 pound black figs, stem removed ¼ cup maple syrup ½ Tablespoon olive oil 1 teaspoon fresh minced thyme Dash of black pepper www.thefresh20.com
(4) PORK PEPPER STEW brown rice MADE AHEAD 3 roasted bell peppers *see prep guide for recipe 1 pound cooked pork tenderloin*see Meal #1 for recipe 2 cups cooked brown rice prepared according to package directions Cut vegetables: onion, mushrooms DIRECTIONS For pork pepper stew 1. Heat a large pot over medium heat and add in oil, salami, onion, garlic, and mushrooms. Cook for about 3-4 minutes. 2. Add in remaining ingredients bring to low simmer for 5-10 minutes. 3. Serve over warmed brown rice. INGREDIENTS For pork pepper stew ½ Tablespoon olive oil 2 ounces salami, chopped 1 medium yellow onion, diced 6 cloves garlic, minced 6 ounces brown mushrooms, sliced 3 roasted bell peppers, diced * see prep guide 1 pound cooked pork tenderloin, diced *see Meal #1 for recipe ¼ cup maple syrup 1 cup low sodium chicken broth ½ cup red wine vinegar ¼ teaspoon black pepper For brown rice To re-heat on dinner night, add 2 Tablespoons water to cooked rice and heat over stovetop, stirring with a fork to fluff. For brown rice 2 cups cooked brown rice, warmed www.thefresh20.com
(5) LEMON PEA PASTA MADE AHEAD 12 ounces dry whole wheat pasta prepared according to package directions (6 cups cooked) Cut vegetables: onion, cabbage, bell pepper DIRECTIONS For lemon pea pasta 1. Heat a large non-stick skillet over medium heat and add butter. When butter has melted, add onion, cabbage, bell pepper, and lemongrass. Cook for 3 minutes, add broth, and cook for another 2-3 minutes. 2. Add in peas, zest, thyme, and pasta and stir until warmed through. 3. Garnish with basil and walnuts. INGREDIENTS For lemon pea pasta 2 Tablespoons butter 1 small yellow onion, diced small ¾ head cabbage, shredded 1 red bell pepper, diced 1 stalk lemongrass, trimmed and minced ½ cup low-sodium vegetable broth 2 cups frozen peas 2 teaspoons lemon zest (½ lemon) 1 teaspoon fresh minced thyme 6 cups cooked whole wheat pasta ½ bunch basil, chopped ½ cup toasted walnuts www.thefresh20.com
CLASSIC Fall/Winter Sample Plan Nutrition Information Balsamic pork tenderloin Serves: 4 Serving Size: About 4 ounces Calories 174 kcal Fat 7.4 g Protein 23.6 g Saturated 1.8 g Carbohydrate 1.6 g Sugar 0.9 g Sodium 184 mg Calcium 1.2 %DV Fiber 0 g Iron 6.6 %DV Cholesterol 74 mg Sweet potatoes Serves: 4 Serving Size: 3/4 cup Calories 152 kcal Fat 2.8 g Protein 2.3 g Saturated 0.4 g Carbohydrate 30.1 g Sugar 9.8 g Sodium 231 mg Calcium 4.6 %DV Fiber 4.3 g Iron 6.9 %DV Cholesterol 0 mg Kale Serves: 4 Serving Size: 1/3 cup prepared Calories 140 kcal Fat 9.3 g Protein 3.2 g Saturated 5.5 g Carbohydrate 13.7 g Sugar 8.3 g Sodium 151 mg Calcium 11.9 %DV Fiber 2.5 g Iron 5.8 %DV Cholesterol 23 mg Sauteed cod Serves: 4 Serving Size: 1 prepared fillet Calories 205 kcal Fat 7.9 g Protein 30.3 g Saturated 1.2 g Carbohydrate 0 g Sugar 0 g Sodium 215 mg Calcium 2.7 %DV Fiber 0 g Iron 3.8 %DV Cholesterol 73 mg Lemongrass pepper rice Serves: 4 Serving Size: 3/4 cup Calories 246 kcal Fat 9.2 g Protein 7.2 g Saturated 0.8 g Carbohydrate 36 g Sugar 6.4 g Sodium 347 mg Calcium 6.6 %DV Fiber 5.6 g Iron 9.8 %DV Cholesterol 0 mg
Antipasto Kale Salad Serves: 4 Serving Size: 1 cup Calories 340 kcal Fat 21.4 g Protein 19 g Saturated 7 g Carbohydrate 16 g Sugar 5 g Sodium 541 mg Calcium 15 %DV Fiber 3 g Iron 15 %DV Cholesterol 65 mg Sweet Potatoes (meal 3) Serves: 4 Serving Size: 1 small potato Calories 110 kcal Fat 0 g Protein 2 g Saturated 0 g Carbohydrate 26 g Sugar 5 g Sodium 70 mg Calcium 4 %DV Fiber 4 g Iron 4 %DV Cholesterol 0 mg Roasted figs Serves: 4 Serving Size: 1/2 cup Calories 150 kcal Fat 2 g Protein 0.9 g Saturated 0.3 g Carbohydrate 35 g Sugar 31.8 g Sodium 4 mg Calcium 6 %DV Fiber 3.3 g Iron 2.5 %DV Cholesterol 0 mg Pork pepper stew Serves: 4 Serving Size: 3/4 cup Calories 350 kcal Fat 12.2 g Protein 28.2 g Saturated 3.4 g Carbohydrate 29.7 g Sugar 22.1 g Sodium 300 mg Calcium 7.6 %DV Fiber 3.4 g Iron 12.8 %DV Cholesterol 87 mg Brown Rice Serves: 4 Serving Size: ½ cup (with low sodium broth) Calories 191 kcal Fat 3.4 g Protein 4.7 g Saturated 0.5 g Carbohydrate 35.7 g Sugar 0.7 g Sodium 33 mg Calcium 0.5 %DV Fiber 1.6 g Iron 0.9 %DV Cholesterol 0 mg
Lemon pea pasta Serves: 4 Serving Size: 2 1/4 cup Calories 509 kcal Fat 16.9 g Protein 18.5 g Saturated 4.9 g Carbohydrate 80.6 g Sugar 13.5 g Sodium 62 mg Calcium 17.6 %DV Fiber 18.7 g Iron 28.1 %DV Cholesterol 15 mg