Meal Plan for Intervale Food Hub Summer 2017 - Week #3

Meal Plan

Here at The Intervale Food Hub this week, we used ingredients from our Locavore package and some other kitchen staples to create an array of yummy, easy to make meals. By using some local ingredients combined with other easy to find foods, cooking sustainable, delicious foods is made easy!  


What’s on the Menu:

Meal #1: Chicken Pesto Pizza

Meal #2: White Pizza & Greens

Meal #3: Chicken Salad Lettuce Wraps

Meal #4: Summer Strawberry French Toast  

Home Made Pizza with Veggies

Meal #1: Chicken Pesto Pizza

This week here at The Intervale Food Hub, we had a bit of a pizza party! Between this Chicken Pesto Pizza and our other White Pizza with Greens, we were able to create two recipes that are sustainable, delicious, and perfect to share with family and friends!

With some yummy homemade pesto from our Locavore package serving as the centerpiece of this dish, this basil based sauce packs in healthy herbs along with a quintessential summer flavor! First and foremost, basil contributes a sweet, earthy flavor to the pizza, and it also serves as a major source of antioxidants. As antioxidant-dense foods often achieve superfood status in the world of health and nutrition, their reputation does actually live up to and even supercede people’s inherent nutritional expectations. With that being said, this antioxidant dense pesto sauce packs in disease fighting properties, free radical combatants, and even helps with the management of stress within the human body.

Garlic, another primary ingredient used within this pizza, similarly packs this dish with disease fighting properties! Essentially meaning that, both this pizza’s local pesto and fresh garlic in combination each work to maintain bodily health while still being easy, kid friendly, and delicious!  


The ingredients:

Intervale Food Hub Ingredients:

  • ½ c of Asparagus
  • 1-2 T of Dill
  • ½ of a Chicken Breast
  • 1 Container of Pesto  
  • ½ Block of Shelburne Farms Cheddar

Kitchen Staples:

  • 2 T of Olive Oil
  • 1 Package of Pizza Dough (we used premade!)
  • 2 Cloves of Garlic
  • ¼ a Red Onion
  • Flour (as needed)
  • Salt/Pepper (to taste)

The Instructions:

  1. Preheat the oven to 350 degrees.

  2. Boil water in a medium-large pot.

  3. Rinse and cut chicken into quartered pieces.

  4. Boil the chicken until fully cooked through (approximately 10-15 minutes) and drain.

  5. Mince 2 T of garlic, chop ½ c of asparagus into small-medium sized bits, and slice ¼ of a red onion.

  6. Once your chicken is cooked and cools, rip or cut into small pieces or bits.

  7. Flour a large dry surface and knead your dough. Do this by pressing down, folding in half and flipping 5-10 times!

  8. Roll out your dough to its desired shape on a floured surface of your choice.

  9. Drizzle lightly with 2 T of olive oil and spread until the outer surface of the dough is fully coated.

  10. Spread your pesto sauce across the surface of the pizza. (Leave the outer edges bare if you want your pizza to have crust!)

  11. Distribute your onions, chicken, garlic, and asparagus as desired over the pizza.

  12. Shred ½ block of Shelburne Farms Sharp Cheddar. Sprinkle on top of the pizza.

  13. Bake for 20-25 minutes, garnish with 1-2 T of dill and serve!


Meal #2: White Pizza & Greens

This week here in our Intervale Kitchen, we not only worked to create a delicious pesto chicken pizza, but also a cheesy (but still green) white pizza that can be easily made in your kitchen using local and easy to access kitchen staples combined!

Our addition of plentiful fresh greens from our Locavore package makes this pizza both nutritionally dense and delicious! The two greens which we chose to compliment this extra cheesy pizza included both cooked chard and fresh arugula, each of which provide some leafy greens along with a bitter flavor to compliment the cheesy pizza. Particularly, the arugula topping this pizza serves to be the nutritional star of the dish! Arugula is a leafy green extremely dense in athletic performance boosting nitrates, and one serving of arugula can help your body lower your blood pressure, and decrease the amount of oxygen your body needs during exercise. Along with the nutritionally dense arugula topping this pizza, the chard acts as an important source of bone-building plant based calcium for your body. Score!  


The ingredients:

Intervale Food Hub Ingredients:

  • 1 c of Arugula
  • 1-2 c of Chard
  • 1-2 T of Dill
  • 2 T of Maple Syrup

Kitchen Staples:

  • Flour (as needed)
  • 1 Package of Pizza Dough (we used premade!)
  • ½ Block of Local Maplebrook Mozzarella
  • 1 Container of Local Maplebrook Ricotta
  • Rosemary, Thyme, and Garlic Powder (to Taste)
  • 2 Cloves of Garlic
  • 4 T of Olive Oil
  • 2 T of Balsamic Vinegar

The Instructions:

  1. Preheat the Oven to 350 degrees.

  2. Mince 2 cloves of garlic, 1-2 T of dill, and roughly chop 1-2 c of chard.

  3. Flour a large dry surface and knead your dough.

    1. Do this by pressing down, folding in half and flipping 5-10 times!

  4. Roll out your dough to its desired shape on a floured surface of your choice.

  5. Drizzle Lightly with 2 T of olive oil and spread until the outer surface of the dough is fully coated.

  6. Cover the surface of the dough with ricotta cheese.

  7. Sprinkle on your 1-2 c of shredded chard, 2 cloves of minced garlic, and rosemary/thyme/garlic powder.

  8. Shred ½ block of fresh/local mozzarella cheese. Spread liberally across your pizza.

  9. Sprinkle a dash more garlic powder/rosemary/thyme.

  10. Bake for 20-25 minutes.

  11. Toss Arugula in ¼ c of balsamic vinegar, 2 T of olive oil, and 2 T of maple syrup.

  12. Remove your pizza from the oven and cool for 5 minutes. Then, spread your arugula mix on top of your pizza and serve!


Meal #3: Chicken Salad Lettuce Wraps  

Definitely the nutritional powerhouse of this week’s meal plan, these Chicken Salad Lettuce Wraps uses almost entirely local, sustainably produced ingredients from our Locavore package!

lettuce wraps

Featuring both fresh dill and local chicken breast, this dish acts as a great sources of lean protein and iron, both of which are crucial in the achievement and maintenance of optimal bodily health! As the overconsumption of saturated fat dense, red meats is a huge problem in The United States, choosing to instead consume fresh, local chicken breast is a great idea for those seeking to eat a healthier version of meat based proteins. Containing a whopping 31 g of protein per serving, this boiled chicken breast is both low in saturated fat, and high in sustainably produced lean protein.

Along with contributing to the aromatic quality of this dish, the heavy handed dill usage within these lettuce wraps also provides the consumer with a significant source of energy boosting, depression-fighting nutrients. It is the usage of local organic chicken breast combined with fresh dill which work to provide a meal that’s beneficial for both your body and mind. Through this dish’s support of your bodily and mental healths in combination, these lettuce wraps serve to make you the best, most healthy version of yourself you can be!

Chicken Salad

The ingredients:

Intervale Food Hub Ingredients:

  • ½ Chicken Breast
  • 2 T of Fresh Dill
  • 1 Cucumber
  • ½ c of Yogurt
  • Lettuce Leaves (as needed)

Kitchen Staples:

  • Salt/Pepper to Taste
  • ¼ c of Purple Onion
  • Garlic Powder (to taste)

The Instructions:

  1. Rinse and cut chicken into quartered pieces.

  2. Boil the chicken until fully cooked through (approximately 10-15 minutes) and drain.

  3. Chop 2 T of fresh dill, dice ¼ of a purple onion, shred Chicken into bite sized pieces, and slice 1 cucumber (thinly).

  4. Mix together ½ c of yogurt, 2 T of fresh dill, and salt/pepper/garlic powder to taste.

  5. Toss your chopped onion, shredded chicken, and cucumber in the yogurt sauce.

  6. Place your chicken salad into large lettuce leaves, garnish with dill and serve!


Meal #4: Summer Strawberry French Toast  

French Toast

Featuring a myriad of local whole foods and organic ingredients from our Locavore package, this french toast with cooked strawberries takes a classic breakfast food and gives it a classic summer twist!

While it’s the homemade bread and egg batter which act as the centerpiece ingredients of this dish, it’s the accents to the french toast which serve to be the important nutritional sources within the dish. Primarily regarding the usage of fresh strawberries and fresh local yogurt to top this dish, each of these components demonstrate how eating local can be both healthy and delicious! Now that it’s finally summer, strawberry season is in full swing! This essentially makes it so strawberries can be picked while they’re at their ripest, sweetest, freshest, and most nutritionally dense! Along with it being optimal strawberry picking and eating season, these fresh local strawberries also aid in giving the consumer healthier skin, hair and a great summer glow from the inside out. To top it all off, the sweet and fresh yogurt based sauce topping this french toast serves as great sources of bone building calcium and muscle building lean protein! So next time you’re looking to shake up your daily breakfast, remember that even french toast can be delicious, local, and nutritious using the right ingredients!


The ingredients:

Intervale Food Hub Ingredients:

  • 1 Container of Fresh Strawberries (YUM)
  • 1 Loaf of Red Hen Polenta Bread
  • 2 T of Butter
  • ½ c of Yogurt
  • Maple Syrup (to taste)
  • 2 Farm Fresh Eggs
  • 2 T of Honey

Kitchen Staples:

  • 2 t of cinnamon
  • ¼ c of sugar
  • ½ c of Milk

The Instructions:

  1. Chop strawberries into either halves or quarters.

  2. In a small frying pan, melt 1 T of butter over a medium-low heat.

  3. Add in the chopped strawberries, 2 T of honey, and most of your sugar.

  4. Cook strawberries until caramelized, thick, and sweet. Stir regularly.

  5. Slice bread into approximately 1 in thick slices.

  6. Whisk together two eggs, 1 T of cinnamon, a splash of sugar, and ½ c of milk.

  7. On a large griddle, melt 1 T of butter over a medium heat.

  8. Dip one slice of bread at a time in your egg mixture and pan fry until lightly browned. Repeat this process until all bread is used.

  9. Whisk together ½ c of yogurt, and a drizzle of maple syrup.

  10. Drizzle your yogurt sauce on top of your french toast.

  11. Pour your cooked strawberries (with the liquid) over the french toast and yogurt sauce.

  12. Drizzle with maple syrup (and whip cream if desired) and serve!