Meal Plan: BBQ Favorites Inspiration: Barbecue party favorites, plant-based and totally healthy Meal 1 Meal 2 Meal 3 Tempeh Super BBQ burger (p. 2) Homemade bbq sauce (p. 3) Balsamic loved grilled veggies (p. 3) Seasoned broiled salmon/tofu (p. 4) Jalapeno Mango Salsa (p. 5) Sweet potato fries (p. 5) Quinoa chickpea patties (p. 6) Pesto millet salad (p. 6) Basil Mint pesto (p. 7) Weekly Extras Snack/Dessert: Lucuma Ice Kream (p. 8) Breakfast/Smoothie: Best Ever Berry Smoothie (p. 8) Soup: Raw Tomato Gazpacho (p. 9) Hawaiian Tempeh kabobs (p. 9) Vegan/ Meal Substitution Questions about this meal plan? Connect with the creators! Twitter: @MeghanTelpner + @chefkristinrugg Fruits + Veg 3 lemons 2 zucchini 1 eggplant 1 head garlic 1 bunch parsley 1 bunch cilantro 1 bunch mint 1 bunch basil 1 head broccoli 12 cremini mushrooms Fruits + Veg 2 cucumber 22 tomatoes 3 red onions 3 yellow onions 3 bell peppers 1 pt grape tomatoes 1 mango 1 jalapeno pepper 2 limes 3 sweet potatoes Spices Sea Salt Cayenne Pepper Basil Oregano Parsley Red Pepper flakes Shopping List* Grains/Beans 1 can chickpeas Millet Quinoa Brown rice flour Oat flour Arrowroot starch Dairy/Eggs/Fish 1 egg 4 salmon filets (or tofu) Oils/Fats Olive oil Coconut oil Nuts/Seeds Cashews Walnuts Sunflower seeds Miscellaneous 1 block tempeh 1 block tofu (if not using salmon) Balsamic vinegar Cider Vinegar Baking Powder Blackstrap Molasses Dijon mustard Sundried tomatoes Tamari Vanilla Meghan s Shop Raw Honey Goji berries Maca Cacao Oceans Alive Navita s Pomegranate Power Lucuma Find Meghan s Shop items at www.meghantelpner.com/shop.
Meal 1 Tempeh Super BBQ burgers Prep Time: 15 minutes Cook Time: 20 minutes Ingredients: (4 servings) 1 package organic tempeh 1/4 cup onions, finely chopped 1/2 cup zucchini, grated 1 broccoli stock, finely chopped 1/4 cup brown rice or spelt flour 2 Tbs arrowroot starch 2 Tbs balsamic vinegar 2 Tbs olive oil 1 Tbs dried basil 1 Tbs dried oregano 2 Tbs dried parsley 1 tsp baking powder pinch of sea salt 1 egg or egg substitute (1 Tbs ground chia + 1/4 cup warm water) Directions: Cut tempeh up into cubes and toss into a food processor and process until into small pieces, or finely chop. In a large mixing bowl, mix together ground tempeh, onion, zucchini, broccoli stock, brown rice, arrowroot starch, balsamic vinegar, olive oil, basil, oregano, parsley, baking powder, sea salt and egg or egg substitute. Mix with a fork until it starts to come together, and is evenly mixed. Take about 1/3 cup mixture, roll into a ball and then flatten into a patty. Either cook on a 350-400 BBQ or in the oven at 350 for about 20 minutes, flipping halfway through. Remove once lightly browned and firm to the touch. Serve on a bun, wrapped in lettuce, in a wrap or however makes your summer loving heart sing. 2
Homemade BBQ sauce Recipe by Kristin Rugg Dovbniak Cook Time: 20-30 minutes Ingredients (2 cups sauce) 1 medium sweet onion, diced 1 tbsp extra virgin olive oil 4 cloves garlic, minced 1/2 tsp salt 1/2 tsp red pepper flakes, crushed dash of cayenne (optional) 28 oz crushed tomatoes or 12 medium tomatoes, chopped 1/3 cup blackstrap molasses 6 tbsp apple cider vinegar pinch stevia or 2 tbsp honey (to taste) 1 tbsp dijon mustard Directions Sautee onion in olive oil until translucent. Add garlic and sautee until soft but not golden. Add spices, tomatoes, molasses, vinegar and stevia. Stir to combine. Bring to a boil and reduce to a simmer. Simmer for 20-30 minutes. After tomato mixture has reduced slightly, stir in mustard. Add liquid smoke if using and season to taste. Puree in a blender or food processor. Balsamic Loved Grilled Veggies Cook Time: 30 minutes 1 zucchini, quartered lengthwise 1 eggplant, cut in 1/2 inch thick slices 1 red pepper, quartered 1 red onion, cut into rings 1 package / 1 dozen crimini mushrooms, stems removed 2 Tbs olive oil 5 cloves garlic, removed from bulb, skin on Dressing 1/4 cup organic sun-dried tomatoes, soaked in olive oil or water 2 Tbs lemon juice 2 tsp dried oregano 2 Tbs balsamic vinegar 2 Tbs extra virgin olive oil sea salt a to taste 3
Preheat oven to 400 Prep zucchini, eggplant, red onion, red pepper, mushrooms, and garlic. In a large mixing bowl, lightly toss vegetables in 2 Tbs olive oil. Lay out on a pizza pan or parchment lined cookie sheet and place in oven, on middle rack. Grill for 20 mins. Remove from heat, turn vegetables over, and replace for additional 10 minutes. While vegetables are grilling, remove sun-dried tomatoes from water/oil and finely chop. In a small bowl mix together the dressing including lemon juice, dried oregano, balsamic vinegar, olive oil and sea salt. When vegetables are ready, allow to cool just enough so you can handle them. Slice vegetables into roughly 1 inch square pieces or long strips, whatever is your preference*. Peel garlic cloves and chop finely, mix garlic into dressing along with sundried tomatoes. Place grilled vegetables into a large mixing bowl and toss evenly with dressing. Sample for taste and add additional sea salt as desired. Fall in love Meal 2 Seasoned Broiled Salmon (or tofu) Recipe by Kristin Rugg Dovbniak Prep Time: 5 minutes Cook Time: 8-10 minutes 4 small salmon filets or 1 block organic tofu, sliced thin olive oil, as needed ½ tsp garlic powder ½ tsp oregano ½ tsp parsley pinch cayenne pinch black pepper pinch sea salt Directions Preheat oven to broil. Mix up seasoning in a small bowl. Drizzle filets or sliced with olive oil, rub to coat. Sprinkle evenly with seasoning. Place on baking sheet, skin-side down for salmon. Cover baking sheet with foil. Broil for 8 minutes. Remove cover and continue broiling for 1-2 minutes to brown top. Serve hot with jalapeno mango salsa (see recipe below) or favorite sauce. 4
Jalapeno Mango Salsa Recipe by Kristin Rugg Dovbniak Cook Time: 0 minutes 2 medium vine-ripe tomatoes, seeded and diced small 1 medium mango, diced small 1 jalapeno pepper, seeds and pith removed, minced 1 small onion, diced small juice of 1 large lime 2 tbsp olive oil ¼ cup fresh cilantro, chopped sea salt and cayenne pepper, to taste Chop all your vegetables beforehand. Toss tomatoes, mango, jalapeno and onion. Mix with lime juice, oil and cilantro. Add a bit of salt and cayenne, to taste. Let sit for 10-15 minutes before tasting again (flavors will develop while sitting) and determining if you need more seasoning. Let sit for another 15-30 minutes before serving. Sweet Potato Grills Prep Time: 5 minutes Cook Time: about 15-20 minutes 2 sweet potatoes, sliced lengthwise like big chunky chips 2 Tbs olive oil sea salt or any additional seasoning/herbs of choice to taste Preheat BBQ to about 400 (do you even pre-heat a BBQ?) Toss sweet potatoes in oil and salt Carefully lay them out on the grill Turn occasionally until cooked on all sides Taste test the fattest one to make sure it is cooked all the way through. 5
Meal 3 Quinoa Chickpea Patties Prep Time: 15 minutes Cook Time: 25-30 minutes Ingredients (12 patties ) 1/2 cup quinoa 1 cup water 1 15 oz can organic chickpeas 2 tbsp lemon juice 1/4 cup olive oil 3/4 cup grated sweet potato 1/4 cup wild leek bulbs, finely chopped (or red onion) 1 clove garlic, minced 1 tbsp dried parsley 2 tbsp tamari 1 egg or 1 serving chia paste 1/2 cup gluten free oat flour 1 tsp baking powder Pinch of sea salt Preheat oven to 350 In a medium sauce pan, add quinoa and water. Bring to a boil covered, reduce to a simmer and cook for 15 minutes until water is absorbed. Set aside. In a food processor, mix together chickpeas, lemon juice and olive oil until consistency is an even paste. Transfer to a large mixing bowl. Add grated sweet potato, leeks, garlic, parsley, tamari and quinoa and mix well. Mix in egg/ chia paste, oat flour, baking powder and sea salt. On a parchment lined baking sheet, form patties using about 1/3 of the mixture. Bake for 15 minutes, then remove from over, flip over and bake for another ten until lightly browned, and slightly firm to the touch. BBQ-ready Pesto Millet Salad Cook Time: 20 minutes 1 cup millet, dry 1/2 cup cucumber, diced 1/2 cup grape tomatoes, halved or quartered 1/2 red onion, diced 1/4 cup chopped fresh parsley 1/4 cup chopped fresh cilantro 1/4 cup sunflower seeds 6
1 can white beans, drained and rinsed 1/3 cup crumbled feta cheese (goat or sheep s milk preferred) 1/2 cup basil mint pesto (see recipe, below) 1 tbsp lemon juice (optional) 1-2 tbsp olive oil, as needed sea salt, to taste Cook millet in 2 cups of water until all water is absorbed. Let sit for 5-10 minutes to cool before fluffing with a fork. Toss millet with vegetables, herbs, beans, seeds and 1/4 cup feta. Toss with pesto sauce. Add olive oil and lemon juice as needed for moistness and a more tangy flavor. Season with sea salt and serve with reserved feta sprinkled on top. Basil Mint Pesto Prep Time:10 minutes Cook Time:0 minutes Ingredients (1 cup sauce) 1 1/2 cups basil leaves 1 1/2 cup fresh mint leaves 1/4 cup walnut halves 1/4 cup sunflower seeds 2 cloves garlic 1/4 cup olive oil 2 teaspoons lemon juice 1/4 teaspoon salt Place all ingredients in blender or food processor. Process until smooth 7
Weekly Extras Snack/Dessert Lucuma Ice Kream Cook Time: 0 minutes 1 ½ cups cashews, soaked ½ cup organic lucuma powder 1/3 cup raw honey or 1/4 cup coconut syrup 1 whole vanilla bean or 1 tsp vanilla extract ½ cup water or coconut milk Pinch of sea salt Blend all together Freeze overnight Remove from freezer about 20 minutes before serving. Breakfast/Smoothie Best Berry Smoothie Ever Prep Time: 5 minutes Cook Time: 0 minutes Ingredients (2 servings) 1 giant cup of raspberries 1 giant cup of strawberries 1 handful spinach 1 tsp Navitas Acai Berry (optional) 2 Tbs Naviats Goji Berries 2 Tbs Navitas Cacao Powder 1 Tbs Navitas Pomegranate Powder 1 tsp Navitas Maca powder 1 dropper full Oceans Alive Marine phytoplankton (optional) or pinch of sea salt 1 cup ice or frozen tea cubes 2 cups water honey to sweeten Blend in Vita-mix or high speed blender and serve. 8
Soup Tomato Gazpacho Recipe Recipe by Kristin Rugg Dovbniak Cook Time: 15 minutes Ingredients (2-3 servings) ¼ cup red onion, minced 1 small clove garlic 8 vine-ripe tomatoes, seeded and diced small 1 cucumber, seeded and diced small 2 colored bell peppers, diced small 2 tbsp chopped fresh parsley 2 tbsp chopped fresh cilantro 2 tbsp apple cider vinegar 2 tbsp lemon or lime juice (fresh) ¼ cup olive oil 1 tbsp honey 2 cups fresh tomato juice (about 8 tomatoes) 2 cups water sea salt to taste cayenne to taste Combine all ingredients. In a Vita-mix or high speed blender, blend ½- ¾ of the mixture, depending on how chunky you want your soup. Optionally, blend the whole recipe, saving only a little chopped tomato and herbs for garnish. Mix together blended soup and remaining ingredients. Serve chilled. Vegan Substitution Hawaiian Tempeh Kabobs (+ sitting time) Cook Time: 20-30 minutes 1 block tempeh Tempeh Marinade 1/4 cup olive oil 1 Tbs grated ginger 1 clove garlic, minced 1 Tbs maple syrup 2 tsp tamari 1 tsp turmeric 9
2 tsp dijon or honey mustard 2 Tbs water Kabob Ingredeints 1 red pepper, deseeded and cut into 1 inch squares 1/4 onion, cut into square chunks 1 cup pineapple, sliced into chunks 2-3 organic portobello mushrooms or 1 cup organic crimini mushrooms Cut tempeh in 1 1/2 inch cubes. In a shallow, wide bowl mix together all marinade ingredients. Mix thoroughly. Add tempeh cubes and stir until coated. Cover and place in fridge for 2-8 hours, stirring every couple hours. Soak kebob skewers for 2 hours so they won t catch on fire. With all ingredients prepped and ready, start skewering, alternating between all ingredients. Will make 8 skewers. BBQ at 400, rotating every five minutes for about 20 minutes or until tempeh is lightly browned on all sides and pineapple starts to appear grilled, or bake at 350 for about 30 minutes. 1