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Meal Plan for Intervale Food Hub Summer 2017 - Week #4

Meal Plan

This week here at The Intervale Food Hub, we worked to create a myriad of easy to make, accessible recipes for any cook in any kitchen! Focusing specifically on some yummy summer sandwiches and sliders, our meal plan of the week is healthy and both kid-friendly. Enjoy!

What’s on the Menu:

Meal #1: Pork & Kimchi Sliders

Meal #2: Zucchini Fritter Sandwiches with Mushrooms and Onions (Also shown gluten-free with yogurt dip!)

Meal #3: Noodle Vegetable Soup with Summer Squash, Mushrooms, and Cilantro

Also Pictured.... Green Salad with Strawberries and Homemade Champaign Vinaigrette + Strawberry-Mozzarella Sliders with Mint!

 

Meal #1: Pork & Kimchi Sliders

Pork

With almost all the ingredients for this slider-sandwich coming from our Locavore Package, we wanted to show that it can be both easy and delicious to integrate healthy veggies and other local ingredients into an eclectic meal. While these pork sliders do contain tons of yummy veggies and local meat, the dish’s locally produced kimchi is the star of the dish.

While kimchi is known to have originated as a traditional Korean side dish, it's more recently made its way into the local market. Made with locally grown ingredients, this spicy kimchi can add flavor to a wide range of dishes. A staple in Korean cuisine, kimchi variations feature hundreds of different combinations of seasonings and ingredients. These variations mean that there's a style and flavor for everyone. Historically, fermenting vegetables enabled the preservation of locally grown vegetables for consumption year round. Along with its culinary and climate-related advantages, kimchi is also a nutritionally dense food. It is a great source of vegetables, vitamins, minerals, and probiotics, which maintain the health of your intestinal flora (i.e. your tummy health).
 

The ingredients:

Intervale Food Hub Ingredients:

  • 1 c of Mesclun
  • ½ c of Kimchi
  • 1 Package of Ground Pork
  • ¼ c of Scallions
  • 2-3 Garlic Scrapes
  • ¼ c of Cilantro
  • 4 Slices of Red Hen Bread

Kitchen Staples

  • 2 Cloves of Garlic
  • Salt and Pepper (to taste)
  • 1 T of Olive Oil

The Instructions:

  1. Roughly chop ¼ a cup of scallions, ¼ c of cilantro, 2-3 garlic scrapes and 2 cloves of garlic.

  2. Combine your chopped scallions, cilantro, garlic scrapes, garlic cloves, ground pork and salt/pepper in a large bowl. Chill for approximately 30 minutes.

  3. Heat 1 T of olive oil in a large skillet. Make small patty-sized balls and fry over a medium flame until cooked through and lightly browned.

  4. Slice and and toast 4 slices of bread in the remaining pork fat from the skillet. Split these slices in half.

  5. Layer your sliders with a small handful of mesclun, a scoop of kimchi, a pork patty, and cilantro to garnish. Repeat until all your ingredients are used, and serve!

 

Meal #2: Zucchini Fritter Sandwiches

Zucchini

While fritters exist in a myriad of cultures and cuisines, here at the Intervale, we took the concept of a fritter and combined it with some fresh, local Zucchini to make something delicious and nutritious.

This cooking technique has international roots, and it's one that can be used throughout the summer. Whether you're cooking summer squash, winter squash, potatoes, or root vegetables, it's a flavorful, no-recipe-needed technique to keep in mind!

 

The ingredients:

Intervale Food Hub Ingredients:

  • 1 Large Zucchini
  • 2 Garlic Scrapes
  • ½ c of Scallions
  • ¼ c of Cilantro
  • ½ c of Mushrooms
  • 1 c of Mesclun
  • 3-4 Slices of Red Hen Bread
  • ½ c of Yogurt

Kitchen Staples:

  • Salt, Pepper, and Garlic Powder (to taste)
  • ½ c Onion
  • 2 Cloves of Garlic
  • 1 c of Flour
  • 2 T of Olive Oil
  • 2 T of Red Wine Vinegar

The Instructions:

  1. Shred 1 whole zucchini, mince 2 cloves of garlic, and roughly chop ¼ c of scallions, ¼ c of cilantro, and 1 garlic scrape.

  2. Combine your zucchini, garlic, garlic scrapes, and scallions in a large bowl with 1 c of flour, and salt, pepper, and garlic powder to taste. Chill briefly (10 minutes or less).

  3. Chop ½ c of mushrooms, 1 garlic scrape, and ½ c of purple onion.

  4. In a small skillet, heat 1 T of olive oil and add in your chopped mushrooms, 1 garlic scrape, purple onion, 2 T of red wine vinegar, and salt/pepper to taste. Cook over a medium-low flame until vegetables appear softened.

  5. Slice 3-4 pieces of Red Hen bread in halves and toast until slightly crispy.

  6. Heat 1 T of olive oil in a large skillet and fry your zucchini patties over a medium-high flame until lightly browned.

  7. Layer 1 zucchini fritter, a small handful of mesclun, and a scoop of your mushroom/onion mixture onto the sandwich.

  8. Repeat until all ingredients are used and serve!

*To serve gluten-free with yogurt dip:

  • Mix Butterworks plain yogurt with scallions, garlic, and cilantro, salt and pepper to taste. Serve a dollop with each fritter.
 

Meal #4: Noodle Vegetable Soup with Summer Squash, Mushrooms, and Cilantro

soup

Nowadays, traditional soups seem to be popping up on menus everywhere. So, we wanted to share some background one of our favorite traditional foods -- with ingredients are being grown right in Vermont! This noodle vegetable draws influence from historically based Vietnamese soup, commonly known as pho. Typically comprised of broth, rice noodles, and vegetables, traditional pho is a dish easily adaptable to various local foods, and flavor palettes.

Originating in 20th century Vietnam, the preparation and consumption of pho quickly moved from local villages to larger cities eventually becoming a popularized Vietnamese street food. But it was in the mid 20th century after the Vietnam War, that pho became a globalized food product in high demand in places like the United States. It was particularly Vietnamese War Refugees which served to bring this food to the US, and eventually aided in its integration into modern food trends and food culture.

Think global - eat local!

The ingredients:

Intervale Food Hub Ingredients:

  • 1 Yellow Summer Squash
  • ½ c of Mushrooms
  • ¼ c of Cilantro
  • ¼ c of Scallions
  • 1 Container of Chicken Broth

Kitchen Staples:

  • Salt and Pepper (to taste)
  • 1 Package of Rice Noodles
  • 2 Cloves of Garlic
  • 2 T of Soy Sauce
  • ½ Yellow Onion
 
Locavore
 

The Instructions:

  1. Chop 1 yellow summer squash into cubes, and roughly chop 2 cloves of garlic, ½ a yellow onion, ½ c of mushrooms, ¼ c of scallions, and ¼ c of cilantro.

  2. Cook rice noodles as instructed and drain.

  3. Heat 1 container of chicken broth, and add in salt and pepper to taste, 2 T of soy sauce, cooked rice noodles, and your chopped vegetables.

  4. Cook for 30 minutes to an hour, until your vegetables are tender. Serve warm and enjoy!