VEGETARIAN October 7, 2016

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VEGETARIAN October 7, 2016

MENU

MONDAY ①

ZUCCHINI BLACK BEAN SKILLET Roasted Potatoes

TUESDAY ②

SPINACH & BEAN FILLED SQUASH

WEDNESDAY ③

TOFU CABBAGE STIR FRY

THURSDAY ④

AUTUMN VEGETABLE HASH Creamed Spinach FRIDAY ⑤ MINESTRONE PREP GUIDE MEAL #1  Cut vegetables:

o 1 yellow onion, thinly sliced o 1 bell pepper, thinly sliced o 3 zucchini, sliced into rounds MEAL #2

 Roast acorn squash * see below  Cut vegetables

o 1 small yellow onion, diced (¾ cup) MEAL #3

 3 cups cooked quinoa prepared according to package directions

 2” fresh ginger, grated (1 Tablespoon), optional  Cut vegetables:

o 1 small head cabbage, shredded (6 cups) o 1 bell pepper, thinly sliced

o 2 carrots, shredded (⅔ cup) MEAL #4

 Cut vegetables:

o 1 yellow onion, diced (1 cup)

MEAL #5

 Cut vegetables:

o 1 yellow onion, diced (1 cup) o 4 carrots, diced (2 cups) o 1 bell pepper, diced (1 cup) o 3 zucchini, diced (5-6 cups)

o 3 ounces spinach, chopped (2 cups) For Roasted Squash (Meals #2, #4)

3 acorn squash, cut in half and seeded

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Shopping List

Recipe # Vegetables & Fruit Quantity Notes Est Cost

2,4 acorn squash 3 6

1,2,4,5 yellow onion 4 4

1,3,5 bell pepper (any color) 3 3

1,5 zucchini 6 6

1,2,4,5 parsley 1 bunch 2

1,4,5 russet potatoes 4 pounds 5

1,4 apples 6 6

2,4,5 spinach 2 pounds 11.5

2 pears 4 5.5

3 fresh ginger 2" 1

3 green cabbage 1 small head 3

3,5 carrots 6 2

Recipe # Dairy Quantity Notes Est Cost

2,4 parmesan cheese 3/4 cup 3

4 eggs 4 2

Recipe # Bakery/Misc Quantity Notes Est Cost

1,4 black beans 2 (15 oz) cans 4

1,5 fire roasted tomatoes 2 (15 oz) cans 4

2,5 white beans 4 (15 oz) cans 8

2 bread crumbs 1/2 cup 1

3 extra firm tofu 1 (14-15 oz) block 3

3 cashews 1/4 cup 1.25

3 quinoa 1-1/2 cups 3

Fresh 20 Grocery Est $84.25 Cost Per Dinner $16.85 Cost Per Serving $4.21

Pantry Essentials Quantity Pantry Essentials Quantity

olive oil 1/2 cup + 1 Tblspn

grapeseed oil 2 Tablespoons 2-1/2 teaspoons

balsamic vinegar 3/4 teaspoon

white wine vinegar 3 Tablespoons 1 Tablespoon

veggie broth: low sodium 5-1/2 cups

garlic 12 cloves

kosher salt 2-3/4 teaspoons 2 Tablespoons

black pepper 2-1/4 teaspoons

cayenne pepper

paprika 1 teaspoon 1 Tablespoon

Find PANTRY DRESSINGS at www.thefresh20.com/pantrydressings

Dijon mustard or brown mustard soy sauce or Braggs liquid amino acid herbes de provence

raw honey or 100% maple syrup organic tomato paste

PAN

TRY S

TAP

LE

S

optional, need 1 Tablespoon minced/grated

long grain brown rice whole wheat flour dried oregano ground cumin

(1) Zucchini Black Bean Skillet (2) Spinach & Bean Filled Squash (3) Tofu Cabbage Stir Fry (4) Autumn Vegetable Hash (5) Minestrone

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www.thefresh20.com

(1) ZUCCHINI BLACK BEAN SKILLET

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(2) SPINACH & BEAN FILLED SQUASH

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www.thefresh20.com /8⅔

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Oliv eoi

(4) AUTUMN VEGETABLE HASH

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Nutrition Information

Calories 130 kcal Fat 2.5 g

Protein 3 g Saturated 0 g

Carbohydrate 27 g Sugar 1 g

Sodium 150 mg Calcium 2 %DV

Fiber 2 g Iron 6 %DV

Cholesterol 0 mg

Calories 270 kcal Fat 6 g

Cholesterol 0 mg

Cholesterol 10 mg

Cholesterol 0 mg

Serving Size: 1/2 squash, prepared

Pear

Serves: 4

Serving Size: 1 pear

Zucchini Black Bean Skillet

Serves: 4

Serving Size: 1/4 prepared dish

Apple

Serves: 4

Serving Size: 1 apple

Roasted Potatoes

Serves: 4

Serving Size: 4 ounces

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Calories 290 kcal Fat 17 g Protein 17 g Saturated 2.5 g Carbohydrate 16 g Sugar 8 g Sodium 330 mg Calcium 25 %DV Fiber 3 g Iron 15 %DV Cholesterol 0 mg

Calories 170 kcal Fat 2.5 g

Cholesterol 0 mg

Cholesterol 215 mg

Protein 5 g Saturated 1.5 g

Cholesterol 5 mg

Protein 18 g Saturated 1 g Carbohydrate 79 g Sugar 19 g Sodium 620 mg Calcium 20 %DV Fiber 16 g Iron 30 %DV Cholesterol 5 mg Minestrone

Serves: 4

Serving Size: 1/4 prepared soup

Tofu Cabbage Stir Fry

Serves: 4

Squash & Potato Hash

Serves: 4

Serving Size: 1/4 prepared hash, 1 egg Quinoa

Creamed Spinach