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Week 17 (August 24th): Menu at a Glance


Corn Succotash Living Kitchen Cooks

Watermelon Tuna Poke Bowl Living Kitchen Cooks

Zucchini and Eggplant Salad Living Kitchen Cooks

Smashed Potatoes Living Kitchen Cooks

Sweet Potato Toasties

Sweet Oat Balls

Corn Succotash Pasta Salad 

Watermelon or Tuna Poke Bowl

Warm Honeyed Eggplant & Zucchini Salad

Addictive Smashed Potatoes

Sweet Potato Toasties

Sweet Oat Balls

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LK Cooks – Grocery List Week 17

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Week 17 – All Recipes

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The Recipes:

1. Corn Succotash Pasta Salad

 
Corn Succotash Living Kitchen Cooks

Corn Succotash Pasta Salad

A succotash is a corn and bean dish that is naturally summery given its star ingredient: corn. This is one of those- "I don't know what to make, quick saute these veggies and done!" kind of meals. If you do eat cheese, we recommend a sprinkling of parmesan on top, but if not, it's just as fresh and lemony and basily (those are words, I swear) without it.

  • 3/4 package linguini or spaghetti noodles of choice
  • 1 1/2 Tbsp extra virgin olive oil
  • 6 garlic cloves (sliced)
  • 1 medium red onion (diced into small 1/2 inch pieces)
  • 1 zucchini (diced into small 1/2 inch cubes)
  • 2 ears of corn (kernels shaved off)
  • 1/2 pint cherry tomatoes (halved)
  • 19 oz can lima beans or white kidney beans (drained and rinsed)
  • 1/4 tsp sea salt and pinch of pepper
  • 1 cup chopped kale (or greens of choice)

Assembly

  • 1 lemon (juiced)
  • 3 Tbsp extra virgin olive oil
  • 1 tsp sea salt and a few cracks of pepper

Toppings

  • fresh parmesan (optional) or sprinkles of almond flour

  1. Place a large pot of water over hight heat. Bring to a boil, add in the pasta, once cooked to your liking drain and drizzle a little olive oil over to prevent sticking.

  2. Heat a large wide skillet over medium. Coat the bottom in extra virgin olive and when it becomes slippery, add in the slivered garlic cloves. It should smell amazing.

  3. Next, toss in the onions and zucchini. They should be cut fairly small so they will cook quickly.

  4. After 1-2 minutes, toss in the tomatoes, corn and lima beans. Season with salt and pepper and toss around to coat.

  5. When all the veggies begin to soften after a few minutes, add in the noodles and kale and toss around. Drizzle olive oil, lemon juice and more salt and pepper over everything and mix around. Taste to see if it needs more lemon juice or salt.

  6. Add sprinkles of fresh parmesan on top or top with a bit of almond flour for the "parmesan" effect.

Substitution Guide:

  • Linguini/Spaghetti: any noodle of choice.
    • quinoa noodles tend to taste and look most like traditional ones
    • if you’re grain-free, use zucchini noodles or just omit them all together
  • Beans: if you don’t eat beans, omit and replace with shrimp
  • Veggies: use up whatever you have in your fridge: peppers, green beans, peas

Prep Guide:

  • If you have any leftover cooked veggies from the day before, this is the perfect place to use them.  Simply toss in the saute pan to reheat
  • If you have leftover corn, slice off the kernels and toss it in

2. Watermelon or Tuna Poke Bowl

Watermelon Tuna Poke Bowl Living Kitchen Cooks

Watermelon or Tuna Poke Bowl

Poke bowls are originally from the Polynesian islands, traditionally using raw ahi tuna. You can absolutely make these bowls with a sushi grade tuna, salmon or with watermelon. The watermelon absorbs the flavours of the tamari and sesame oil really nicely, making this sweet fruit into a savoury treat. You can customize this bowl to your likings or to what you have in your fridge, our favourite recommendations are below.

  • 4 cups watermelon or sashimi grade tuna (cut into cubes)

Sauce

  • 3 Tbsp tamari or soy sauce
  • 2 tsp rice vinegar
  • 1 Tbsp sesame oil
  • 2 tsp maple syrup
  • pinch red chili flakes (optional)

Toppings

  • 2 cups cooked rice of choice
  • 1/2-1 avocado (sliced )
  • 1/2 small cucumber (chopped or ribboned)
  • 1/2 sheet nori (sliced with scissors )
  • 1/4-1/2 cup sliced cabbage (purple, green, savoy, whatever you have)
  • 1 carrot (shaved)
  • 1 Tbsp sesame seeds
  • green onions for garnish
  • cilantro for garnish

  1. Slice the watermelon or tuna into cubes and place in a bowl.

  2. Mix all the sauce ingredients together and then pour over the watermelon or tuna. Toss around, cover and refrigerate. The longer it's in the fridge the stronger the flavours, but if you're short on time, keep it in for a minimum of 15 minutes. The tuna should only be in the fridge for max. an hour.

  3. While the watermelon/tuna is in the fridge, cook your rice. If you have leftover rice or quinoa in the fridge, use that instead. If you're grain-free, replace with cauliflower rice.

  4. As the rice is cooking, slice the avocado, cut the cucumber, slice the cabbage, ribbon the carrot and cut the nori.

  5. Begin assembling your bowls. Portion out the rice onto the bottom of several bowls/plates. Place the watermelon/tuna in one section, then place the rest of the ingredients in piles around the bowl. Spoon the sauce that's pooled at the bottom of the watermelon/tuna bowl and pour it on top of the other ingredients.

  6. Garnish with sesame seeds, cilantro and green onions.

Substitution Guide:

  • Watermelon: replace with sushi-grade raw tuna or salmon
  • Rice vinegar: lime juice
  • Toppings: whatever veggies you have in your fridge/freezer you want to use (e.g. peppers, kale, edamame, radishes, broccoli)
  • Rice: any variety of rice will work. 
    • If you’re grain-free replace with cauliflower rice
      • you can buy cauliflower rice already “riced” usually in the freezer section or simply do it yourself 
  • Garnishes: you can leave this out or replace with mint, cashews, unsweetened coconut, whatever you like!

Prep Guide:

  • Watermelon/Tuna and Sauce: can be made up to 2 hours before
  • Rice: cook the rice earlier in the day or the day before

3. Warm Honeyed Eggplant & Zucchini Salad

Zucchini and Eggplant Salad Living Kitchen Cooks

Warm Honeyed Eggplant & Zucchini Salad

This is another quicky recipe. Although Japanese eggplant is the most ideal for this dish, if you can't find it, a traditional eggplant will do. Pouring the sauce over the veggies into the pan after they're cooked allows for it to become sticky and sweet and so good.

  • 2 Japanese eggplant (halved, then sliced into 2 inch long pieces)
  • 1 small zucchini (quartered lengthwise then sliced into 2 inch long pieces (these pieces should be thinner than the eggplant))
  • 1 1/2 Tbsp extra virgin olive oil
  • 2 tsp tamari
  • 1 Tbsp honey
  • 3 tsp lime juice
  • small handful mint, basil or cilantro
  • 2 Tbsp chopped and toasted almonds

  1. Prep and cut the eggplant and zucchini.

  2. Heat a large wide skillet and add the oil over medium. Add in the eggplant and zucchini. Continue to toss around, to prevent sticking and ensure each side gets golden. This will take about 7-9 minutes.

  3. While the veg are cooking. Whisk together the tamari, honey and lime and after the 7-9 minute mark, add the sauce in and continue to cook for another 2 minutes.

  4. Take off the heat and top with toasted almonds and fresh herbs of choice. Add one more small drizzle of honey over the whole dish.

  5. If you would like to add a protein component, you can stir fry ground chicken, beef or tofu cubes in a separate skillet and then toss with the eggplant when it's cooked.

Substitution Guide:

  • Japanese Eggplant: any type of eggplant (Italian, White, Fairy Tale)
  • Zucchini: carrot or more eggplant
  • Almonds: walnuts, pecans, cashews, sesame seeds or omit
  • Basil: mint, cilantro or omit

Prep Guide:

  • Chop the eggplant and zucchini the morning of or day before.  Store in an air-tight container or bag in the fridge. 

4. Addictive Smashed Potatoes

Smashed Potatoes Living Kitchen Cooks

Addictive Smashed Potatoes

You will be making this recipe over and over and over. If you like a crispy potato (who doesn't), you will love these. We make them a bit special by dolloping over dairy or dairy-free yogurt with fresh basil and lemon zest. Mmmmmm

  • 2 lbs small potatoes (white, red, purple, any kind will do)
  • 1 Tbsp extra virgin olive oil
  • 1/2 tsp sea salt
  • 1/2 tsp granulated garlic powder
  • pinch pepper

Toppings

  • Dollops dairy or dairy-free yogurt
  • fresh basil leaves
  • 2 tsp lemon zest

  1. Wash the potatoes, then place them in a pot, cover with water and bring to a boil, reduce heat and cook for 15-20 minutes until you can pierce with a fork but it's still slightly hard.

  2. Meanwhile, preheat oven to 400 F (204 C).

  3. When the potatoes have a few minutes left, drizzle olive oil over two baking trays and place them in the oven. You want the potatoes to have enough room, which is why you're using two trays.

  4. Drain the potatoes. Carefully take the trays out of the oven.

  5. Place the potatoes on the tray, you should hear a sizzle. Take the back of a cup and smash each one down. You don't want to smash it so that it falls a part, but smash it enough so that it flattens.

  6. Drizzle oil on top and season with salt, garlic powder and pepper.

  7. Place back in the oven and roast for 15 minutes, then flip and roast for another 15-20 minutes until completely crisp.

  8. Once they're out of the oven, eat as is or top with dollops of yogurt, fresh basil leaves and lemon zest.

Prep Guide:

  • you can parboil the potatoes a day or two in advance and keep them in the fridge

5. Sweet Potato Toasties

Sweet Potato Toasties

Sweet Potato Toasties

If you love a good peanut butter and jam sandwich, make this instead.

  • 1 large sweet potato (sliced into 1/2 inch thick pieces)
  • 1/2-1 Tbsp almond butter
  • 1/2 apple (thinly sliced)
  • 1 small banana (sliced into coins)
  • 1 tsp hemp seeds
  • drizzle honey (optional)

  1. Preheat oven to 425 F (218 C).

  2. Slice the sweet potato, place a on a baking sheet lined with parchment paper. Lightly brush them with avocado or coconut oil and bake for 15 minutes until soft.

  3. Smear with almond butter, then place apple, banana and hemp seeds on top and drizzle a little honey over.

Substitution Guide:

  • Toppings: you can do whatever toppings your heart desires –
    • peanut butter or almond butter and jam
    • smashed avocado
    • avocado with sunny side up egg
    • a smear of yogurt (dairy or dairy-free) with strawberries

Prep Guide:

  • You can roast the sweet potato up to 4 days in advance, place it in an air tight container in the fridge
  • Right before you’re about to make your “toastie” reheat the sweet potato in the toaster oven to crisp up

6. Sweet Oat Balls

Sweet Oat Balls

Sweet Oat Balls

We have an amazing recipe for power balls in The Living Kitchen cookbook; but, we wanted to make ones that we're slightly more "desserty", a tad sweetener and more like a raw cookie. After my two year old took a bite of a sweet oat ball, he said, "dis good". I'm fairly certain you'll think 'dis good' too.

  • 1 1/2 cup rolled or quick oats
  • 1/3 cup tahini or nut/seed butter of choice
  • 2 Tbsp honey
  • 1 Tbsp chia seeds
  • 2 Tbsp unsweetened shredded coconut or hemp seeds
  • 1/2 tsp cinnamon
  • 1-2 Tbsp water
  • 1/4 cup small chocolate chips (optional)

  1. Place all ingredients together in a food processor until a "dough" forms into a ball. If the dough is not sticking together, add 1 tbsp of water at a time. If the dough becomes too wet, add more oats. If it's too dry, add more water.

  2. Remove from the processor and form into balls (use about 1 1/2 Tbsp of batter). You can eat right away but they may be too soft, so place them in the freezer or fridge to harden.

  3. Store in the fridge for up to a week or in the freezer for two months.

Substitution Guide:

  • Oats: if you’re grain free you can replace with 10 dates and omit the honey
  • Tahini: any nut or seed butter
  • Maple syrup: honey

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