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Week 10 (July 6th): Menu at a Glance




carrot slaw







Zucchini Mujadara Lentil Rice

Grainy Mustard Tamari Maple Marinade w/ Carrot Slawe

Goddess Bowl

Summer Grilled Veggie Salad

Pineapple Cucumber “Mojito”

Chocolate Cookie Bars

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LK Cooks Grocery List Week 9 & 10

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The Recipes:

1. Zucchini Mujadara Lentil Rice

 

Zucchini Mujadara Lentil Rice

Mujadara is a Middle Eastern dish that's traditionally made with lentils, rice and caramelized onions. The first recorded recipe for mujadara is in a cookbook from Iraq, made in 1226. To make this a veggie filled recipe, we've added in zucchini and roasted tomatoes: they are really delicious with the rice, lentils and especially the caramelized shallots (or onions).

Veggies

  • 2 shallots (thinly sliced (or sub onion))
  • 1 pint cherry tomatoes
  • 2 zucchini (sliced )
  • drizzle of extra virgin olive oil
  • pinch of sea salt and pepper

Pilaf

  • 1/4 cup green or brown lentils
  • 1/2 cup brown rice
  • 1 1/2 cups water
  • 1/4 cup parsley (chopped)
  • 2 tsp lemon juice
  • pinch of sea salt and pepper

Topping

  • 1/4 cup walnuts (chopped and toasted)
  • handful parsley (chopped)

  1.  Preheat the oven to 375°F.

  2. Place the lentils, rice, water and a pinch of salt in a pot, bring to a boil, cover and simmer for 30 minutes.

  3. Place the cherry tomatoes and zucchini on a baking sheet lined with parchment paper, toss with oil, salt and pepper. Roast for 20 minutes until the tomatoes are blistered and bubbling.

  4. Thinly slice the shallots. Place a pan on the stove over medium-high heat. Add oil and once it’s hot, toss in the shallots, salt and pepper. Let them cook for 7-8 minutes until they get browned and crispy, then transfer them to a towel or paper towel.

  5. Once the rice and lentils are cooked, toss with 2 Tbsp of parsley, lemon juice, salt, pepper and ½ of the crispy shallots.

  6. Fold in the roasted zucchini and cherry tomatoes.  Top with the rest of the crispy shallots, more chopped parsley and walnuts.

Substitution Notes:

  • Rice: you can use quinoa instead. If you use quinoa, it will impact the cook time a little, since it only takes 15 minutes to cook.  We’d recommend cooking the quinoa in 1 small pot and the lentils in a seperate pot, since they’ll need 30 minutes to cook.
  • Parsley: cilantro, mint or basil all work well here, if you have them instead

 

Prep Notes:

  • The rice and lentils can be made in advance. Just store them in the fridge until ready to add into the recipe.

2. Grainy Mustard Tamari Maple Marinade w/ Carrot Slaw

carrot slaw

Grainy Mustard Tamari Maple Marinade w/ Carrot Slaw

When a marinade is simple and tastes extra delicious at the same time, it's a double win. This marinade takes moments to whisk together. We can't get enough of it and have been repeating it every week. The carrot slaw is like a simplified, quick version of pickled veggies. You could use daikon, radish or salad turnips instead or add them in addition to the carrots. Some slivered cucumber could be added in too.

  • 4 pieces salmon (or sub tempeh, tofu or chickpeas instead)

Marinade

  • 1/4 cup tamari
  • 1/4 cup maple syrup
  • 2 Tbsp grainy mustard

Carrot Slaw

  • 3 carrots (julienned)
  • 2 Tbsp rice vinegar
  • 1 lime (juiced)
  • 2 Tbsp cilantro (chopped)
  • pinch of sea salt

  1. Combine the ingredients for the marinade and coat the salmon (or alternate protein) in a baking dish or large plate with edges- place the fish flesh side down, so it can really absorb the marinade. Place in the fridge for 1 hour to marinate. If you have more time, it can marinate for several hours.

  2. Preheat oven to 400.

  3. After it's marinated, place salmon in the oven and roast for around 20 minutes, or until cooked through.

  4. Meanwhile, prepare the carrot slaw.

  5. Combine the julienned carrots with the other ingredients in a bowl and let sit for 20 minutes.

  6. You can give the carrots a stir or toss with your hands every 5 minutes. As the carrots sit, they will soften a bit and absorb more of the seasoning.

  7. Serve the salmon with carrot slaw.

Substitution Notes:

  • Salmon: you can use another type of fish or chicken. For vegetarian options, feel free to use tofu, tempeh or even chickpeas
  • Veggies: you can use any veggies that you like instead if you prefer.  We like to have some sort of leafy green in here, so you could use kale or collards, baby spinach or chard.

 

Prep Notes:

  • Marinade: you can start the marinating process the day before if you like or in the morning before cooking later in the day.  Just keep the marinating salmon (or other protein) in the fridge.
  • Carrot Slaw: you can also make this in the morning or the day before.  It’ll be a little bit more flavourful if it’s made the day before (since it’s slightly pickled). 

3. Goddess Bowl


Goddess Bowl

We love making bowls for dinner because they're so flexible. You can use whatever grain you like as the base, rice, quinoa or even some type of noodles. Or if you want a grain-free base, you could use cauliflower rice or salad greens instead. You can also swap in different veggies instead of bok choy and broccoli if you prefer other ones instead.

  • 1 package tempeh, cut in strips (or sub 1 lb chicken, boneless/skinless)
  • 1 to 2 Tbsp coconut oil
  • drizzle of tamari or coconut aminos
  • 3/4 cup brown rice (or sub quinoa or soba noodles)
  • 1 bunch broccoli (cut in florets)
  • 2 baby bok choy (trimmed)

Tahini Sauce

  • 3 Tbsp tahini
  • 1 Tbsp tamari
  • 2 tsp maple syrup
  • 1 clove garlic (minced)
  • 3 to 4 Tbsp water (add gradually to thin out)

Optional

  • sprinkle of sesame seeds or hemp seeds

  1. Cook the rice with 1.5 cups of water, bring to a boil and then reduce to a simmer and cook on low heat for 30 minutes.

  2. Sear the tempeh (or chicken) in a pan with coconut oil to get crisp on the edges. It usually takes us around 3-4 minutes on the first side and then 2-3 minutes on the second side.

  3. Drizzle tamari or coconut aminos over top to season lightly.

  4. Steam the broccoli and bok choy so they are bright green.  Or, if you prefer, you could saute the veggies with som oil and sea salt and pepper.

  5. Whisk together the ingredients for the tahini sauce. Add water gradually to get a good consistency that you're able to drizzle easily.

  6. Compile everything together- put the rice down, add the steamed broccoli and bok choy over top, then the seared tempeh (or chicken).  Drizzle the tahini sauce over top. Add a sprinkle of sesame or hempseeds.

Substitution Notes:

  • Brown Rice: you can use quinoa or another type of rice.  We also like to use soba noodles to change things up.

 

Prep Notes

  • Rice: you can make the rice (or alternate grain) the day before or even use leftover rice from a few days before.
  • Veggies: you can make these in advance also.
  • Tahini Sauce: we often like to make a large batch of tahini sauce and store in the fridge to use for multiple meals throughout the week.  It’s a good sauce to make in advance.

4. Summer Grilled Veggie Salad


Summer Grilled Veggie Salad

This one is quick and easy to put together, but so full of flavour. We always find that lightly grilled asparagus just bursts with flavour and doesn't need much extra seasoning other than sea salt and pepper. But, for this salad we've added a simple lemon and dijon dressing. If you really want to make it extra simple, you can simply squeeze some lemon juice and drizzle some extra virgin olive oil over top.

For Grilling

  • 1 bunch asparagus (trimmed)
  • 1 bunch broccoli (cut in large florets)
  • 1 bunch radishes (sliced in halves)

Additional Veggies

  • 1 carrot (peeled into ribbons (optional))
  • 1/4 to 1/2 cup fresh chives or green onions (chopped)

Dressing

  • 2 Tbsp lemon (juiced)
  • 2 Tbsp extra virgin olive oil
  • 1 tsp grainy mustard (or sub dijon mustard)

Optional Protein

  • 1 lb chicken breast (boneless, skinless)
  • 1 can chickpeas ((or 1.5 cups cooked chickpeas))

  1. Rub the asparagus, broccoli and radishes with a bit of extra virgin olive oil (or avocado oil), sea salt and pepper.

  2. If you’re using a regular grill, you can put the veggies into a grill basket.

  3. Preheat your grill or if you’re using a grill pan instead, heat some olive oil in the pan.

  4. Place the veggies on the grill in the grill basket (or directly on a grill pan).

  5. Grill for around 5 minutes and then give the basket a shake to move the veggies around.  Place back on the grill for another 5-10 minutes, or longer if needed to cook.  If using a grill pan, simply flip the veggies with tongs or a spatula and cook on the second side.

  6. If you’re adding in the optional protein, you can grill the chicken at the same time (we like to season with sea salt, pepper, 2 Tbsp extra virgin olive oil and juice from half a lemon).  Or, if you’re vegetarian,  just toss the chickpeas into the salad once the veggies are ready.

  7. Meanwhile, use a vegetable peeler to make the carrots into ribbons.

  8. Chop the chives or green onions.

  9. Whisk together the ingredients for the dressing.

  10. Once the veggies are grilled, toss together with the ribboned carrots, chives/green onions and the dressing.   You can add the dressing gradually, based on your preference, you might not want to use all of it.

Substitution Notes:

  • Veggies: you can swap in other veggies if you prefer.  Things like zucchini, bell peppers, eggplant, portobello mushrooms and cauliflower all work well on the grill.

 

Prep Notes:

  • You can cut the veggies the day before or in the morning before preparing for dinner.  They’ll be find in the fridge.
  • The dressing can be made in advance, even a few days in advance is fine, just store in the fridge.

5. Pineapple Cucumber “Mojito”


Pineapple Cucumber “Mojito”

This drink is summer in a glass. It's refreshing, cooling and is the perfect combo of sweet pineapple balanced by hydrating cucumber.

  • 1.5 cups pineapple (cut in cubes or chunks)
  • 1/2 an English cucumber (or large field cucumber)
  • 2 cups filtered water
  • 1 inch ginger
  • 6 fresh mint leaves

For Serving

  • extra mint leaves
  • squeeze of lime juice ((1/2 a lime))

  1. Place all ingredients in the blender and blend until smooth.

  2. If you like it less spicy or more spicy, add less or more ginger.

  3. You can also add more fresh mint if you prefer stronger mint flavour.

  4. Pour over ice and garnish with mint to serve. If you like lime, add a nice squeeze into each glass.

6. Chocolate Cookie Bars


Chocolate Cookie Bars

This gluten free cookie base is delicious on its own, so if you don't love chocolate, you can enjoy the cookie and skip the top layer! These keep well in the fridge for at least a week, probably even longer if you don't eat them all quickly.

Crust

  • 1.5 cups almond flour
  • 3/4 cup oat flour
  • 4.5 Tbsp coconut oil (melted)
  • 1.5 Tbsp maple syrup
  • pinch of sea salt

Nut/Seed Butter Layer

  • 1/3 cup tahini or nut butter of choice
  • 1.5 Tbsp maple syrup
  • pinch of sea salt

Chocolate Layer

  • 1 7oz dark chocolate bar

  1. Preheat oven to 350.

  2. Mix together the almond flour and oat flour, along with a nice pinch of sea salt.  Then fold in the melted coconut oil and maple syrup.  You’ll get a sticky mixture. 

  3. Line a small baking sheet with parchment paper and press the sticky mixture into the pan, using your fingers to flatten out and spread to the corners. If your pan is too large to fill completely, you can press the base layer into only 1/2 of the baking sheet. You want the base to be about 1 cm thick.

  4. Bake for 10 minutes.

  5. Meanwhile, mix together the nut butter or tahini with maple syrup and a pinch of sea salt.  You’ll probably find that the mixture seizes (gets thicker). That’s okay, as long as you can still spread it out over top of the cookie layer.  If it’s way to thick to spread, add a tiny drop of water to thin out slightly.

  6. Once the cookie layer is cooked, let is cool for 15 minutes (you can place it in the fridge to speed this up).

  7. Gently melt the chocolate in a small pot over low heat. As soon as it’s melted, remove from heat and let it cool slightly (so that it’s not super runny, but a little thicker as it cools).

  8. Now is the fun part! Spread the nut/seed butter mixture over top of the cookie crust so that it’s evenly spread.

  9. Then spread the chocolate over top.

  10. Place in the fridge for 1 hour so that layers solidify. Then slice into pieces.

Substitution Notes:

  • Nut/Seed butter: You can use almond butter, peanut butter or tahini (those are our three favorites).  However, you can try out using a different nut or seed butter that you like instead.

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