Meal Plan: Sunny Summertime Inspiration: Fresh seasonal whole foods for your summer table. Meal 1 Meal 2 Meal 3 Summertime Wild Rice Salad (p. 2) Seared Balsamic Portabellas (p. 3) Asparagus Pesto (p. 3) Veggie Rice Wraps (p. 4) Almond dipping sauce (p. 5) Thai mango salad (p. 5) Jerk tempeh (p. 6) Rice + Peas (p. 6) Sauteed Greens (p. 7) Weekly Extras Snack/Dessert: Strawberry Rhubarb Clafouti (p. 9) Breakfast/Smoothie: Green Mojito Smoothie (p. 9) Soup: Cool Cucumber Avocado Soup (p. 10) Vegan/ Meal Substitution Sweet orange tempeh salad (p. 10) Questions about this meal plan? Connect with the creator! Twitter: @MeghanTelpner + @chefkristinrugg Fruits + Veg ½ cup edamame ½ cup organic corn 1 head celery 3 carrots 1 bunch parsley 1 bunch cilantro 2 bell peppers 4 radishes 2 lemons 4 portabella caps 2 head garlic Fruits + Veg 1 head asparagus 2 avocados 1 beet 2 cucumbers 2 green mangoes 1 bunch mint 2 red onions 4 limes 3 red chiles 1 bunch kale 4 stalks rhubarb Fruits + Veg 8-10 figs ½ cup strawberries 1 cup watermelon 1 head romaine Spices Cayenne pepper Cumin Turmeric Allspice Thyme Cinnamon Shopping List* Grains/Beans Wild rice Brown rice Rice paper wraps Kidney Beans Chickpeas Brown rice flour Arrowoot starch Dairy/Eggs 3 eggs Goat/sheep yogurt Oils/Fats Olive oil Coconut oil Sesame oil Nuts/Seeds Sesame seeds Sunflower seeds Hemp seeds Almonds Copyright 2011 Meghan Telpner Inc. All Rights Reserved Miscellaneous Sea salt Vanilla Maple syrup Dried cranberries Dijon mustard Balsamic vinegar Tamari Cider Vinegar Tempeh Meghan s Shop Raw Honey Kelp Noodles Coconut Crystals Goji berries Find Meghan s Shop items at www.meghantelpner.com/shop.
Meal Plan 1 Summertastic Wild Rice Salad Prep Time: 5 minutes (+ sitting) Cook Time: 50-60 minutes Ingredients: (4 servings) 2 cups cooked wild rice 1/2 cup chickpeas (cooked) 1/2 cup edamame 1/4 cup organic corn 2 stalks celery, chopped 2 carrots, grated 1/2 cup herbs of choice, finely chopped 1/2 red/orange/yellow pepper, chopped 1/4 cup dried cranberries 1/4 cup chopped radishes (approx 4 radishes) Dressing Ingredients: 2 Tbsp dijon mustard 2 Tbsp olive oil 1/4 cup lemon juice Pinch of cayenne pepper Directions: Throw all salad ingredients into a large mixing bowl. Prepare dressing and pour over salad. Mix thoroughly and allow to marinade in the fridge for a few hours before serving. If you happen to be super impatient (like myself) serve right away. Cooking wild rice is a little different than cooking brown. For every 1 cup of wild rice, add 3 cups of water to a pot. Bring to a boil and reduce to simmer for 50-60 minutes until water is absorbed and rice is tender. You ll notice that some kernels open up while others do not. This is totally normal. 2
Seared Balsamic Portabellas Recipe by Kristin Rugg Dovbniak Prep Time: 30 minutes Cook Time: 10 minutes 4 portabella mushroom caps, stem removed ¼ cup balsamic vinegar 2 Tbs olive oil 1 tbsp fresh chopped parsley 2 cloves garlic, minced pinch sea salt Whisk together marinade ingredients; balsamic vinegar through sea salt. Pour over mushrooms in a shallow dish. Marinate at least 20-25 minutes. Remove mushroom caps from marinade, reserving excess liquid. Heat a dry pan or grill over medium heat. Sear mushrooms until browned, flip and repeat. Drizzle with extra marinade and serve with asparagus pesto. Asparagus Pesto Cook Time: 6 minutes Ingredients (2-4 servings) 1 cup chopped asparagus (about 15 spears, fibrous ends snapped off) 1/4 cup sunflower seeds 1/4 cup hemp seeds 1 clove garlic, minced 2 tsp dijon mustard 1 Tbs olive oil 1/2 tsp dill seeds 1 Tbs lemon juice sea salt to taste (1/4-1/2 tsp) Cayenne to taste Lightly steam asparagus, just until bright green (about 6 minutes). Run under cool water to stop the cooking. Add asparagus and remaining ingredients to a high speed blender or food processor and mix until smooth. Serve! 3
Meal Plan 2 Veggie Rice Wraps Cook Time: 5 minutes Ingredients (2 servings) 4 sheets Rice Paper wraps 1/4 avocado, sliced lengthwise 1 carrot, grated 1 beet, steamed and sliced lengthwise ¼ red bell pepper, sliced lengthwise 2 inches cucumber, sliced into long strips 1/4 cup baby spinach 2-3 sprigs fresh cilantro 1/4 cup glass noodles or kelp noodles salt/pepper to taste Directions Soak one piece of rice paper in warm water until soft. Remove from water carefully, allow excess water to drain, and lay out on flat surface. Arrange veggies in a row along centre of rice paper. Add noodles first if using and greens last. Leave about 1 1/2 inches at both ends. Fold in opposite edges and than wrap up sides. Place second piece of rice paper in water to soften. Pull out of water carefully, allow excess water to drain, and lay out on flat surface. Place roll along centre of second piece of rice paper and wrap, folding side edges in first and then rolling. Tips You can use any assortment of veggies- raw, steamed, baked, or roasted. This is a great thing to make at the end of the week when you have small amounts of leftovers remaining. Rice paper is a great alternative to heavier wraps 4
Almond Dipping Sauce Prep Time: 5 minutes Cook Time: 0 minutes 1 cup raw almonds (or almond butter) 2/3 cup water 1 Tbs fresh lemon juice 2 Tbs maple syrup 1 ½ Tbs tamari 1 clove garlic, crushed 1 Tbs fresh ginger, grated or chopped fine dash cayenne dash salt Place all ingredients in a blender and process until smooth. Add water until desired consistency is achieved. Will keep in a stored container in the fridge for up to five days. Thai A Bow Green Mango Salad Prep Time: x minutes Cook Time: 10 minutes Salad 2 green mangos (that means unripe) 1/2 package kelp noodles (optional), rinsed 2 Tbs sesame seeds, lightly toasted 1/4 cup fresh mint leaves, chopped 1/4 red onion, sliced thin and soaked in cold water for 15 minutes (helps cut down on the bad breath effect) Ginger Lime Dressing 1/3 cup lime juice 2 Tbs coconut crystals 2 Tbs maple syrup 1 Tbs toasted sesame oil 2 tsp, grated ginger root 1/2 tsp sambal oelek (or 1 tsp medium red chili, minced, or cayenne to taste) 1 tsp sea salt Spiral slice (or cut into long thin matchsticks), your green mangos. Mix together with kelp noodles, sesame seeds, mint leaves, and red onion. In a blender, blend together the sauce ingredients. 5
Taste dressing for flavours. You may want to add more sweet or more spice depending on your preference. Just before serving, combine the dressing with the mango, red onion, green chili, most of the sesame seeds and most of the herbs. Garnish with the remaining sesame seeds and herbs. 6
Meal Plan 3 Jerk Tempeh Cook Time: 10 minutes Ingredients (2-3 cups seasoning, 2-3 servings) Jerk it out Jerk Seasoning 1 Tbs Ground allspice 1 Tbs Dried thyme 1 1/2 tsp Cayenne pepper 1 1/2 tsp Freshly ground black pepper (I leave this out due to my allergy) 1 1/2 tsp Ground sage 3/4 tsp Ground nutmeg 3/4 tsp Ground cinnamon 1 cloves garlic, minced 1 Tbs sucanat or 2 Tbs honey 1/4 cup Olive oil 1/4 cup tamari 3/4 cup cider vinegar or lemon juice 1/2 cup Orange juice, fresh or half of one orange, pureed 1 Lime, juiced 1 Scotch bonnet pepper (habanero)- leave this out if you are not so into the spicyness 3 Green onions, finely chopped 1 cup Onion, finely chopped For tempeh: 1 block organic tempeh Mix all marinade ingredients. Rub this goodness all over tempeh block and enjoy this grilled, sauteed in a pan or baked. Depending on your use, you may also wish to add a little water to make it more of a marinade. 7
Caribbean Rice and Peas Cook Time: 40-45 minutes 2 cups cooked (or 1 organic can) red kidney beans 1 can coconut milk 2 cups of brown rice, soaked overnight 1 small onion, chopped 1 clove garlic, chopped 1/4 tsp dried thyme 1 Tbs coconut oil Water as needed Scotch Bonnet Pepper, chopped (optional) Rinse beans thoroughly if using canned. If cooking from dry, soak overnight and simmer in water for about 1 1/2 hrs until tender but not mushy. Place beans in a pot and add coconut milk and enough water to make four cups of liquid. Add in the onions, garlic, thyme and oil, bring to a boil. Add rice and stir for a minute. Reduce heat to Medium-Low and simmer for 30-40 minutes or until rice is cooked. (If using the hot pepper, after you have stirred the rice, place pepper over top and allow to simmer. Remove pepper before serving. Sautéed Greens Recipe by Kristin Rugg Dovbniak Prep Time: 5 minutes Cook Time: 10 minutes 2 tbsp coconut oil 1 head dark leafy greens( kale, collards, swiss chard, spinach)- stems removed and roughly chopped ¼ cup chopped shallot or red onion 2 cloves garlic ½ tsp cumin* ½ tsp coriander* ½ tsp turmeric* sea salt to taste *or 1 ½ tsp of your favourite spice blend. Heat coconut oil over medium heat in a large sautee pan. Add shallots and garlic to pan and sautee until just translucent. Add seasonings and toast for 10-15 seconds. Add greens to pan. Cook, stirring often, until greens are just wilted. Season to taste and serve immediately. 8
Weekly Extras Snack/Dessert: Strawberry Rhubarb Fig Clafouti Prep Time: 15 minutes Cook Time: 40 minutes Ingredients (8-12 servings) 1 cup chopped rhubarb (or could use 1 pear, chopped) 8-10 figs, chopped 3 eggs 1/2 cup yogurt (sheep or goat s preferred) 1/3 cup brown rice flour 2 Tbs arrowroot starch 1/2 cup strawberries, sliced 1/4 cup honey pinch of sea salt 1/2 tsp vanilla extract Preheat your oven to 350 Mix together yogurt, eggs, brown rice flour, arrowroot starch, honey and sea salt In round pie plate or square pyrex, spread out an even layer of rhubarb and figs Pour mixed batter over top Layer entire mix with thinly sliced strawberries Bake for 40 minutes Remove from oven and sprinkle with sucanat if you like Serve from cooking dish or allow to cool, slice and serve in little muffin cups Breakfast/Smoothie: Green Mojito Smoothie Prep Time: 5 minutes Cook Time: 0 minutes Ingredients (1 servings) 1 cup almond milk (or 1/4 cup almonds and 1/2 cup water) 1 Tbs tahini or sesame seeds 6 mint leaves or 1-2 drops peppermint essential oil 1 Tbs goji berries 3 dates 1 cup watermelon 4 romaine leaves juice from 1/2 lime 2 cups water, 1 cup ice 9
Blend in Vita-mix or high speed blender and serve. Soup: Cool Cucumber Avocado Soup Recipe by Kristin Rugg Dovbniak Cook Time: 0 minutes 1 avocado, pitted 1 large english cucumber, seeded small handful cilantro, more to top 1 1/2 tbsp lemon juice 1/3 cup water, more as needed 1 ice cube 1/4 tsp cumin 1 small clove garlic or 1/8 tsp garlic powder (if you don t want it raw) pinch cayenne 1/4 tsp sea salt (more to taste) Place all ingredients in blender and blend well. If blender gets too hot, add another ice cube to cool down soup. Taste for seasoning and adjust as necessary. Serve chilled, with a sprinkle of fresh cilantro. Vegan Substitution: Sweet Orange Ginger Tempeh Salad Recipe by Kristin Rugg Dovbniak Cook Time: 10 minutes Sweet orange ginger dressing (Makes about 1/2 cup dressing) 1 cup fresh-squeezed orange juice 2 ginger, grated 2 tbsp honey 1/4 tsp garlic powder 1/4 tsp onion powder 1/4 tsp sea salt (more, to taste) 1 tsp arrowroot powder 1
Asian-inspired salad 1 large head romaine, chopped 1 cup snow peas, sliced in half or thirds 1 red/yellow/orange bell pepper (or two halves of two types for color) 2 large carrots, grated 4 green onions, sliced thin 1/4 cup cashews, chopped 1 block tempeh, pan-seared or grilled Sweet orange ginger dressing, as needed. In a small saucepan, bring orange juice, ginger, honey and spices to a simmer. Stir until honey is melted. Let simmer on low heat until reduced to half. Whisk in arrowroot and let simmer another 2-3 minutes. Taste for seasoning. Remove from heat and let cool for a few minutes. Once cooled, strain through a nut milk bag, cheese cloth or fine-mesh strainer. Store in fridge until use. Slice tempeh into eight equal triangles (slice in half on a diagonal, repeat with each half and filet quarters). Brush with a generous amount of toasted sesame oil. On an indoor or outdoor grill, cook tempeh on medium until golden. Alternately, pan-sear in a sautee pan. Toss all vegetables with desired amount of dressing in a large bowl. Reserve 2 tbsp of cashews for garnish. Top with grilled tempeh, an extra drizzle of dressing and a sprinkle of cashews. 1