This is our weekly menu for the week 1 / 3:
- Monday: Salmon with pecans, greens and brown rice
- Tuesday: Stewed lentils with tomatoes
- Wednesday: Green vegetable and tofu curry, brown rice – at Jean’s Vegetarian Kitchen
- Thursday: Broccoli & vegetable soup with rolled oats
- Friday: Tilapia wild fish, quinoa and green salad
- Saturday: Chickpea curry, brown rice
- Sunday: Roasted beet salad with goat cheese, nuts and quinoa
Salmon with pecans, greens and brown rice
Ingredients: 2 pieces of wild salmon, crushed pecans, olive oil, greens (arugula, baby spinach, lettuce, etc.) balsamic vinegar, salt, pepper, brown rice
Directions: Heat few drops of olive oil in a sauce pan, add 1 cup of brown rice, roast for few minutes, add 1 & 1/5 cup of water, turn heat on low and cook under cover for 30 minutes. Wash salmon pieces, add salt and pepper and crushed pecans. Heat few drops of olive oil in a pan, add salmon and stir-fry it for few minutes. Prepare mixed veggies salad, mix balsamic vinegar and olive oil as dressing.
Stewed lentils with tomatoes
Ingredients: 1 cup green lentils, 1 can (28 ounces) crushed plum tomatoes, 3 large carrots diced, 2 yellow onions diced, 2 teaspoons extra-virgin olive oil, 3 garlic cloves minced, 2 teaspoons sea salt, pinch of black pepper, 1 tablespoon fresh lemon or lime juice, 2 cups vegetable broth, 2 teaspoons curry powder (optional)
Directions: 1. Cook carrots and onions in olive oil over medium heat in a large pot. Cook for about 8 to 10 minutes, or until onions start to caramelize – be sure to stir occasionally. 2. Add garlic and cook for another minute, stirring a few times. 3. While the carrots and onions are cooking, rinse lentils. 4. Once carrots, onions, and garlic are coked, add lentils, tomatoes, broth, curry powder, sea salt, and pepper. Bring to a boil, then lower heat and simmer with lid on for about 35 to 40 minutes, or until lentils are tender. 5. Remove from heat and allow stew to sit covered for another 5 to 10 minutes. 6. Add fresh lemon or lime juice, add more sea salt or pepper if desired, and serve while it’s hot.
Broccoli & vegetable soup with rolled oats
Ingredients: 1 tbsp. coconut oil, 2 onions diced, 2 large garlic cloves diced, 1 large sweet potato diced, 2 smaller zucchini diced, 2 carrots diced, 2-3 celery sticks diced, 1 small parsley root diced, 1 medium broccoli diced, 5 kale leafs chooped – small pieces, 2 tsp. ground caraway seeds, 2 tsp. marjoram, 1 tsp. chilli or cayenne pepper, salt, 1 cube of vegetable broth bullion, 4-5 tbsp. rolled oats
Directions: Heat oil in large sauce pan at medium heat. Once hot, saute onions and then add garlic – until translucent, stirring regularly. Add rolled oats, stirring regularly, until golden. Add zucchini, carrots, celery, potatoes, parsley, salt and spices. Cook for 5 minutes while stirring. Add water. After boiling, cook for 10 minutes, stirring occasionally. Add broccoli and test spiciness and add more seasoning if desired. Add kale and cook for 5-7 more minutes.
Ingredients: 1 tbsp. unrefined olive oil, 2 onions diced, 1 large sweet potato diced, 2 smaller zucchini diced, 2 carrots diced, 2-3 celery sticks diced, 1 small parsley root diced 1 tsp. turmeric, 2 tbsp. ginger freshly grated, 2-3 tsp. of curry powder, 2 cups of cooked and washed chickpeas, 1 can organic coconut milk
Directions: Heat oil in large sauce pan at medium heat. Once hot, saute onions until translucent, stirring regularly. Add zucchini, carrots, celery, potatoes, parsley, turmeric and ginger. Cook for 5 minutes while stirring. Add curry powder. Cook for 5 minutes, stirring occasionally. Add chickpeas and coconut milk, stir. Test spiciness and add more seasoning if desired (eg. curry). Cook until potatoes and carrots are soft (10 more minutes).
Roasted beet salad with goat cheese, nuts and quinoa
Ingredients: 1/2 cup chopped walnuts, 6 mid size or 4 large beets (I like to use both colours – red and yellow) – top and bottom trimmed, 1 tablespoon coconut oil, 1 small package of soft goat cheese (or 6 tablespoons), salt, freshly ground black pepper to taste, 2-4 tablespoons balsamic vinegar, 2 teaspoons chopped fresh chives, greens, cooked quinoa
Directions: Preheat oven to 275 degrees F (135 degrees C). Spread walnuts onto a baking sheet and toast in the preheated oven until the nuts turn golden brown and become fragrant, about 35 minutes. Watch the nuts carefully because they burn quickly. Set walnuts aside to cool to room temperature. Turn oven up to 375 degrees F (190 degrees C). Crinkle up a piece of aluminum foil and place it into an oven-safe dish (such as a pie dish) to act as a disposable rack. Place beet onto foil. Bake in the preheated oven until the beet just starts to turn tender, about 45 minutes. Wrap beet in aluminum foil and let cool to room temperature. Turn oven temperature up to 400 degrees F (205 degrees C). Peel beet with a sharp paring knife; peel skin from beet. Cut beet in half and cut halves into thick half-moon-shaped slices. Drizzle coconut oil in a baking dish and brush oil over the bottom of the dish; arrange beet slices in the dish in a single layer. Crumble goat cheese into the empty spaces and over beets. Sprinkle with salt and black pepper. Bake beet and cheese in oven until beet pieces are sizzling and the edges of the cheese are slightly browned, about 15 minutes. Cool slightly, about 10 minutes. Drizzle warm beet and cheese with vinegar and top with roasted walnuts, and chives. Serve warm with greens and quinoa.