Meal Plan - Summer 2017 Week #2

meal plan

Meal Plan for Intervale Food Hub Summer Season Week #2

This week at the Intervale Food Hub, we created a meal plan using ingredients from both our weekly Locavore Package and from a roundup of kitchen staples. By combining our locavore products with other accessible kitchen ingredients, we hope to show that it can be fun and easy to eat and cook local in your own kitchen!

 What’s on the Menu:

Meal #1: Cheesy-Garlic Bread Dippers & Scallion Dip

Meal #2: Beef, Noodle & Vegetable Soup

Meal #3: Veggie, Egg & Cheese Breakfast Sandwich 

Cheesy-Garlic Bread Dippers
& Cool Creamy Scallion Dip

Cheesy Garlic Bread? Cool Creamy Scallion Dip? Double Yum. This easy and fun to eat finger-food is local, approachable, healthy, and perfect for your next summer get together!

bread with cheese and cucumber scallion dip

With the local Mad River Grain bread from Red Hen Baking Co. serving as the centerpiece of the dish, it acts as a delicious and healthy substitute for white bread! As the USDA MyPlate program recommends that at least ½ of your daily grain intake come from whole grains, this bread in particular helps you meet these dietary guidelines through ingredients like whole wheat flour, steel-cut oats, and rye. These unrefined grains in combination provide both a hearty texture and a good source of cholesterol-lowering fiber to the dish. Along with this yummy multigrain bread, this dish also packs in some fresh, local cucumber, which is essentially a great cooling and a rehydrating agent for your body. Perfect for a hot summer day, huh? Finally, while the scallions in this cool creamy dip were added for their punch of sour flavor, they actually work within your body to provide your cells with cancer-fighting antioxidants!

While we used the cream cheese in our kitchen to create this dish, a healthier version the dip can be cooked by using local plain greek yogurt instead of cream cheese. Greek yogurt in particular provides you with a greater amount of protein, vitamins and minerals than would be in cream cheese or in other plain yogurts, so bon appetite!

Intervale Food Hub Ingredients:

  • ½ Loaf of Red Hen Mad River Grain Bread
  • 1 T of Butter
  • ½ Block of Mount Mansfield Creamery Forerunner Cheese
  • ¼ cup of Scallions
  • ½ of a Cucumber 

Kitchen Staples:

  • 1 c of Cream Cheese (may be substituted with plain greek yogurt)
  • ¼ c of Milk
  • 2 T of Lemon Juice
  • Salt, Pepper & Garlic Powder or chopped garlic (to taste) 

The Instructions:

  1. Preheat the oven to 350 degrees.

  2. Slice bread into approximately 1 inch wide strips and roughly chop ¼ c of scallions.

  3. In a small saucepan, add together 1 c of cream cheese or yogurt, ¼ c of milk, garlic powder (as desired), and 1-2 T of lemon juice. Whisk together over a medium-low heat to combine.

  4. Once the sauce begins to look uniformly blended, add in your roughly chopped scallions and stir to combine.

  5. Remove the sauce from your heat source, and refrigerate for 30 minutes or until chilled.

  6. Shred ½ block of cheese.

  7. Spread butter on top of the bread strips. Place the shredded cheese on top. Liberally sprinkle salt, pepper, and garlic powder on top.

  8. Place the bread in the oven for 5-10 minutes or until toasted.

  9. Chop ½ of a cucumber into a small, cube shaped dice.

  10. Remove your dip from the fridge, stir the cucumbers into it, and serve! 


Beef Noodle Vegetable Soup

Easily the nutritional powerhouse of this week’s meal plan roundup, this Beef Noodle Vegetable Soup uses local ingredients to create a yummy and healthy soup! While this dish does take some prep and planning ahead of time, once you’ve done the basics and put it in the oven, you’re free to go about your day while you wait to consume this nutritious meal.  

soup with beef, bok choi, microgreens, and asparagus

Soup is wonderful for sharing with a group, or for enjoying as leftovers for lunch or dinner the following day! You can also prepare a vegetarian version of this soup to enjoy the delicious combination of the bok choi/tatsoi, scallions, mushrooms, and asparagus from this week’s Vermont Vegetable basket! You can omit the beef, and replace the beef broth with vegetable broth or mushroom broth.

Made using the local stew beef and beef broth from our Locavore package, this beef is approximately eight times more nutrient dense than chicken. Score! More specifically speaking, while these two beef based foods are particularly dense in B12 (which maintains your energy metabolism), in combination they also work to provide you with 20+ grams of protein in one meal! Talk about a good source of protein, huh? Along with the double beef ingredients used in this soup, it also packs in servings upon servings of six different types of veggies, and the more veggies the better in my book. For example, the bok choi used in this soup works to provide your body with a good source of folate, which works to enable DNA synthesis and subsequent cancer prevention.

Finally one of our kitchen staples, coconut milk, also plays an important nutritional and culinary role in the making of this dish. While the coconut milk does act to create a sweet, satiating, creamy broth for the soup, it also acts as a healthy source of dietary fat (which is an often underrepresented food group in the American diet!). Though fats in general may not get the best nutritional reputation, consuming healthy sources of fats like coconut milk can help in keeping your stomach full, your brain functioning, and your body energized! 

Intervale Food Hub Ingredients:

  • 1 Package of Stew Beef
  • 1 Container of Beef Broth
  • 2 c of Bok Choi and/or Tatsoi
  • ¼ c of Scallions
  • ½ c of Mushrooms
  • ½ c of Asparagus
  • 2 T of Butter

Kitchen Staples:

  • 1 Can of Coconut Milk
  • 1 Package of Soba Noodles or Rice Noodles
  • Salt and Pepper (to taste)
  • ½ of a Yellow Onion
  • 3 Cloves of Garlic 

The Instructions:

  1. Preheat the oven to 350 degrees.

  2. Roughly cut the stew beef into small-medium sized cubes.

  3. Melt 2 T of butter in a frying pan and cook beef briefly over a high flame (until lightly browned). Sprinkle with salt and pepper to taste.

  4. Roughly chop ½ of the onion, mince 3 cloves of garlic, ½  c of mushrooms, ¼ c of scallions, and ½ c of asparagus.

  5. Place your cooked meat, chopped vegetables, ½ the container of beef broth, and 1 can of coconut milk in a large baking dish.

  6. Place in the oven and allow for the meat to braise for 2-4 hrs (or until tender).

  7. Once your meat is almost done, boil water and cook your soba noodles. Drain when they are finished cooking.

  8. Remove your baking dish from the oven. Add in the remainder of the beef broth, the soba noodles, fresh scallions, and 2 c of bok choi.

  9. Stir to integrate the ingredients throughout the dish and serve.


Veggie, Egg & Cheese Breakfast Sandwich

 As a lover of both mornings and breakfast foods, I’m a sucker for a good breakfast sandwich. Not only does this breakfast sandwich in particular feature nutrient dense eggs, but it also includes in 2-3 servings of your recommended daily vegetable intake.

egg sandwich with asparagus and greens

As we mentioned in last week’s recipe for Roasted Vegetable Couscous & Fried Eggs, the eggs in this and that dish alike both serve as a great source of protein (6g of protein per eggs). But more importantly, they also serve as one of the best sources of amino acids on the globe, with one egg containing all 12 of the essential amino acids needed most by your body to function. This influx of amino acids into your body helps to build new muscles and to maintain your overall energy metabolism. So, the eggs in this sandwich help you stay healthy, full, and strong! On the other hand, the mushrooms in this dish are one of the elements which makes this sandwich an unusually nutrient dense one. Through their rich levels of niacin and selenium, increasing your mushroom consumption can act to decrease your risk of heart disease and your risk of certain cancers!

Intervale Food Hub Ingredients:

  • 2-3 Eggs
  • 2 T of Scallions
  • ¼ c of Mushrooms
  • ¼  c of Asparagus
  • 3 Slices of Mount Mansfield Creamery Forerunner Cheese (or Shelburne Farm Cheddar Cheese)
  • ½ c of Mesclun Greens
  • 1 T of Butter
  • 2 Slices of Red Hen Mad River Grain Bread 

Kitchen Staples:

  • 1 Clove of Garlic
  • ¼ of an Onion
  • Salt, Pepper, Garlic Powder, Rosemary & Thyme (to taste)
  • 1 T of Olive Oil 

The Instructions:

  1. Cut two slices of Red Hen Mad River Grain Bread. Toast until lightly browned.

  2. Roughly Chop 2 T of scallions, slice ¼ a cup of mushrooms, slice ¼ c of asparagus into small bits, mince 1 clove of garlic, and roughly chop ¼ of a purple onion.

  3. Heat 1 T of olive oil in a frying pan. When hot, add in half the onion, the asparagus, the mushrooms, and salt, pepper, and garlic powder (all to taste).

  4. Stir regularly and cook over a medium-low flame until the vegetables are fully cooked through.

  5. Cut 3 slices of Mount Mansfield Creamery Forerunner Cheese.

  6. Put the first cheese slice on toasted bread. Place the cooked vegetables on top. Then, put another slice of cheese on top of that.

  7. Crack your eggs into a bowl and whisk in salt, pepper, rosemary, thyme, and scallions.

  8. Melt 1 T of butter and briefly cook the minced garlic.

  9. When the garlic is browned, pour the egg in the pan and scramble.

  10. Place the eggs on top of the cheese/vegetable bread slice. Layer with more cheese and ½ c of mesclun greens.

  11. Close the sandwich, place in the pan to melt the cheese, toast on both sides, and serve!

meal plan

Thanks so much to everybody for tuning in! Hope your day is easy, delicious, and nutritious!

This blog post has been written by Anna Herman. Anna is currently a University of Vermont student and and Intervale Food Hub intern. These meals were prepared and photographed by Anna and Eliza Guion, also an Intervale Food Hub summer intern.

Any comment, questions, or tips? Feel free to share your feedback below!