Did you resolve to eat more healthfully in 2020? While I’m not a big fan of resolutions (seriously, I have never kept one. NEVER), I definitely respect the desire to eat more vegetables and whole grains. This week’s menu gives you plenty of both, and I do mean plenty, but in such delicious ways you won’t notice you’ve spent the week eating stuff that’s good for you. And if you don’t notice, your kids definitely won’t, either.
Here’s the menu:
SUNDAY PREP: It’s whole grain day. To make the weeknights easier, today you’ll cook two different grains, enough for two meals each. First up, a big batch of wheat berries. People, this is my favorite whole grain. They plump up into irresistibly chewy little balls. If you’ve never tried them before, I wish I could watch your face the first time you try some. While that’s going, put on a big pot of brown rice. Brown rice takes longer to cook than white, but less time than wheat berries. Saveur’s method is foolproof.
MONDAY: Brown Sugar Glazed Salmon from The Kitchn, with brown rice and broccoli. This glaze—soy, brown sugar, scallions, garlic, ginger, and lemon—is going to be your new go-to. Tonight you’ll make a double-recipe of the salmon, to use again on Wednesday. Vegetarians, you’ll use the glaze on tofu or seitan (your choice).
TUESDAY: Super-Quick Minestrone with Wheat Berries from Food Network, plus crusty bread. Using pre-cooked wheat berries instead of pasta makes this super-quick soup even quicker.
WEDNESDAY: Seattle Asian Salmon (or Tofu) Bowls from SkinnyTaste use Monday’s fish (or tofu) and the rest of the brown rice. Because you’ve already got both the salmon and the rice ready to go, tonight is mostly about assembling. (If your kids balk at the wasabi vinaigrette, swap in Bon Appetit’s Simplest Asian Dressing.)
THURSDAY: Cauliflower Bolognese from Bon Appetit, with a tossed salad. This Bolognese uses finely chopped mushrooms and cauliflower to mimic the classic, meaty pasta sauce.
FRIDAY: Wheat Berry Salad with Chickpeas and Dried Cherries. We’re using my own recipe, one I’ve been loving for a full decade now. It’s very simple, very flexible, and very filling.
Here’s the shopping list:
Remember, an asterisk* indicates an ingredient for vegetarians only. And note that I’m no longer adding salt and pepper to the shopping list unless a recipe calls for a particularly large quantity.
Produce
2 bunches scallions (M, W, F)
2 heads garlic (M, T, Th)
2 small + 1 large onions (T, Th)
1 large russet potato (T)
4-inch piece ginger (M)
1 bunch cilantro (M)
1 bunch rosemary (T, Th)
1 bunch parsley (Th)
1 head broccoli (M)
1 bunch celery (T)
1 bunch carrots (T, Th)
5 small zucchini and/or yellow squash (T)
2 English cucumbers (W, Th, F)
1 avocado (W)
3/4 cup sprouts, such a daikon radish (W)
12 oz. mushrooms, such as shiitake or crimini (Th)
1 medium head cauliflower (about 2 1/4 lb.) OR 2 lb. riced cauliflower (Th)
1 chile, such as serrano, Holland, or Fresno, OR crushed red pepper flakes (Th)
1 head lettuce, your choice (Th)
1 red, yellow, or orange bell pepper (F)
3 lemons (M, Th)
2 packages extra-firm tofu or seitan* (M, W)
Pantry
3 cups wheat berries (T, F)
2 cups brown rice (M, W)
Olive oil (M)
Extra-virgin olive oil (T, Th, F)
Less-sodium tamari or soy sauce (M, W)
Brown sugar (M)
48 oz. chicken or vegetable broth (T)
1 (15-oz.) can cannellini beans (T)
1 (15-oz.) can chickpeas (F)
1 (14.5-oz.) can diced tomatoes (T)
Toasted sesame seeds (W)
Nori (W)
1 tube wasabi, optional (W)
Mirin, optional (W)
Rice wine vinegar (W)
Toasted sesame oil (W)
Double-concentrated tomato paste (Th)
1 lb. rigatoni (Th)
Sliced almonds (F)
Dried cherries, unsweetened (F)
Fruit vinegar, such as raspberry or orange (F)
Meat Counter
1/4 lb. pancetta, optional (T)
Seafood
2 (2-lb.) skin-on salmon fillets (M, W)
Dairy
4 oz. Parmesan (T, Th)
Unsalted butter (Th)
Bakery
Crusty bread (T)
See you on Saturday with the details!
Debbie