Meal Plan Week Four

Spring has sprung and meal planning is a must. Here is another week of ideas and recipes for another favorite soup, Indian Red Lentil – Dal Shorva, ¬†Almond Crusted Halibut (now in season), a homemade Caesar Salad Dressing and what you have all been waiting for ….Sesame Baked Tofu. Yum! ūüôā

Meal Plan-Week Four

Sunday           Vegetable Stir Fry on Brown Rice with peanut sauce and Sesame Baked Tofu

Monday           Nicoise Salad, Almond Crusted Halibut

Tuesday          Lentil & Bean Stuffed Baked Sweet Potatoes, steamed asparagus

Wednesday     Indian Red Lentil- Dal Shorva, 1 thick slice alpine bread

Thursday        Leftover Lentil and Beans, toasted whole grain pita, sauteed swiss chard

 Friday             Black Bean Quesadillas and guacamole, spring salad with homemade dressing

 Saturday        Pesto kissed tomatoe pasta, Caesar salad with homemade dressing & crouton,  steamed broccoli



2 ¬ľ cups red lentils or yellow split lentils or mung beans (red lentils cook fastest)

1 ¬Ĺ tsp turmeric

¬ĺ tsp cayenne pepper

1 ¬Ĺ tsp ground cumin

¬†¬ĺ tsp curry powder or ¬Ĺ tsp cardamon

4-5 bay or curry leaves

9 cups low sodium vegetable stock

  1. Rinse lentils. Add lentils, stock and turmeric, cayenne, cumin, curry and leaves to soup pot and bring to a boil. 
  2. Let simmer until the lentils are very soft (about 25-30 min)
  3. If using bay leaves remove them now. Curry leaves can be left in the soup.
  4. Mash soup slightly but not too smooth.
  5. Saute together in a small non-stick pan 3 minced garlic cloves, 2 tsp mustard seeds, 1 ¬Ĺ tsp dry mustard powder and 3 tbsp vegetable oil until garlic is softened.¬† Add to soup, stir will and serve hot with a wedge of lemon squeezed in.

ALMOND Crusted Halibut

¬†¬Ĺ cup almonds chopped

¬ľ cup ¬†wheat germ

1 tsp dried tarragon

1 tsp grated lemon rind

Pinch salt and fresh ground pepper

1 tbsp olive oil

4 fillets (about 3-4 oz each of halibut (skin removed)

      1. Place almonds into a food processor and chop until resembles oatmeal. Remove to a shallow dish and add wheat germ, tarragon, lemon rind, salt and pepper and combine.  

      2. Pat fillets using paper towel, brush some oil over the fish. Dredge in nut  mixture to coat both sides.

      3, Place fillets on parchment paper lined baking sheet and bake in oven at 425 degrees for 10-20 minutes depending o thickness.

Sesame Baked Tofu

 1 block x-firm or firm organic tofu

1 tbsp sesame oil

2 tbsp low sodium soy sauce

¬ľ tsp cracker pepper

1 tbsp sesame seeds (raw)


Cut tofu into ¬Ĺ‚ÄĚ cubes into¬† a small bowl¬† and add the remaining ingredients.¬† Stir and let sit for about 15 min, toss a couple of times more.¬† Spread on a parchment paper lined baking sheet and bake at 350 degrees for 15 minutes. (this works really well in a toaster oven)

Add to any Asian flavored vegetable stir-fry.

Caesar Dressing

¬ľ cup olive oil

1 clove garlic minced

¬ľ tsp salt

1/8 tsp pepper

1/8 tsp dry mustard powder

¬Ĺ lemon, freshly squeezed

1 ¬Ĺ tsp white wine vinegar

¬Ĺ tsp honey

1 tsp Worcestershire sauce (optional)

Whisk all ingredients together.

Meal Plan Week Two

So, how did it go?¬† Did anyone meal plan last week?¬† A definite stress buster and¬† less waste (leftovers are planned for) . I encourage you, ¬†try it for a week. ūüôā

Meal Plan-Week Two

Sunday           Black Bean & Sweet Potato Enchiladas with salsa & guacamole

Monday           Leftover Black Bean & Sweet Potato Enchiladas with salsa & guacamole

Tuesday          Roasted Pepper & chipotle Sauce pasta, spagetti squash, sauteed swiss chard with balsamic vinegar, roasted asparagus

Wednesday     Split Pea Soup, 1 thick slice alpine bread

Thursday        Steamed brown rice, szechwan green beans, sesame baked tofu, roasted beets

Friday             Leftover rice, Greek salad, maple roasted salmon

 Saturday         Taco Salad (yes this is a meal!)

BLACK BEAN AND SWEET POTATO ENCHILADAS (a family favorite) serves 6-8

 2 Large sweet potatoes or yams, peeled and diced

1 tbsp olive oil

1 large garlic clove, minced

¬Ĺ tsp crushed chili pepper flakes

One 15 oz. can black beans, drained and rinsed

One 14.5 oz. can diced tomatoes (low sodium)

1 tbsp chili powder

Salt and pepper

1 cup kernel corn

¬Ĺ cup green or red pepper or green beans or broccoli (small pieces)

2 cups salsa

6-8 large whole grain tortillas

¬ľ finely chopped red onion or green onion

Preheat oven or toaster oven to 400 degrees. Spread sweet potatoes or yams in a single layer on a parchment paper lined cookie sheet and spritz lightly with oil.  Roast until tender, about 20 minutes.  Remove from oven.

Reduce oven to 350 degrees. Heat oil in large skillet  medium-low heat and add garlic, chili flakes and cook until fragrant, about 30 seconds.  Add beans, tomatoes, corn, other vegetables,  chili powder, salt and pepper to taste.  Saute until vegetables slightly tender. Stir in sweet potatoes and simmer about 5 mintues. Set aside.

Spread thin layer salsa over bottom of 9×13 baking pan.¬† Place tortillas on flat work surface.¬† Spoon sweet potatoe/bean mix evenly onto the tortillas and then roll them up.¬† Place filled and rolled tortilla seam side down in baking dish. Spoon any extra filling on top. Spread salsa, sprinkle with onion. Cover and bake until hot and bubbly, about 20 minutes.¬† Serve hot, topped with guacamole.

I usually serve this meal with either cucumber slices or a fruit salad.


Handful healthy tortilla chips per person (large plate) crumbled slightly

Romaine or mixed lettuces ‚Äď approx. 2-3 cups loosely measured per person

Add the rest of the ingredients on top of lettuce evenly divided per 4 persons or set out as a buffet to ‚Äúbuild your own salad‚ÄĚ.

1-2 red peppers chopped

¬Ĺ -1green pepper chopped

2 green onions chopped or ¬Ĺ cup red onion thinly sliced

¬Ĺ cup black olives sliced or whole

1  chopped cucumber

1-2 shredded or chopped carrots

1 cup frozen kernel corn thawed

1 avocado chopped or 1-2 tbsp guacamole per person

1 19 oz tin of black beans or red kidney beans, drained and rinsed

Top with fresh salsa and 1-2 tbsp taco salad dressing per person

Taco Salad Dressing

1/3 cup olive oil + 2 tbsp water

¬ľ cup vinegar

1/8 cup brown sugar (not packed)

Scant ¬ľ cup ketchup

Pepper, salt, chili powder to taste