Meal Plan for Intervale Food Hub Summer 2017 - Week #8

What’s on the Menu:

meal plan

This week here at The Intervale Food Hub, we created a huge batch of recipes using cooking techniques that are easy to duplicate in your own kitchen! With yummy meals on the menu like a Blueberry Crisp and Garlicky Green Beans, it’s easy to see how to use a whole basket’s worth of healthy, local ingredients!

Dish #1: Blueberry Crisp

Dish #1: Pork Sausage Dogs with Sauerkraut

Dish #3: Zucchini Noodle Salad

Dish #4: Garlicky Green and Yellow Beans

Dish #5: Mediterranean-Inspired Omelet


Dish #1: Blueberry Crisp

Blueberry Crisp

To put it simply, sweet, delicious and fresh blueberries are pretty easy to eat all on their own. But, if you’re interested in baking something easy and decadent with Vermont blueberries, then you’ll enjoy this oh-so-simple blueberry crisp. With only about 45 minutes of combined prep and cooking time, this blueberry crisp is a pretty perfect fix for busy summertime schedules.

Defined as baked fruit topped with a mixed, crumbly crust, a crisp isn’t too different from a pie -- but it cuts out lots of extra ingredients and prep time. With that being said, this dish does use similar principles of food science to create yummy pie-like results.

For example, when making pies or crisps, cutting up your butter and handling the pastry dough as little as possible is ideal: touching the dough minimally and not melting the butter will make your pie crust or crumble topping flakier and more delicious!




Intervale Food Hub Ingredients:

  • 1 Carton of Blueberries

Kitchen Staples:

  • Salt (to taste)
  • Mint or Basil Leaves (to garnish)
  • ¼ c + 1 T of Flour
  • Cinnamon (to Taste)
  • ¼ c of Rolled Oats
  • 3 T + 3 T of Sugar
  • 1 T of Honey
  • 4 T of Butter


  1. Preheat the oven to 375 degrees.

  2. Lightly butter or grease the baking dish of your choosing.

  3. Combine 1 carton of blueberries, 1 T of flour, 3 T of sugar, 1 T of honey and a dash of salt inside the baking dish.

  4. In a second bowl combine 3 T of sugar, a dash of cinnamon, ¼ c of flour, ¼ c of rolled oats and salt to taste. Cut your butter into small pieces and cream together the ingredients using a fork.

  5. Sprinkle the crumble mixture on top of the blueberries.

  6. Bake for 30-35 minutes or until bubbling. Make sure to let it set for 10 minutes after removing from the oven.

  7. Enjoy!


Dish #2: Pork Sausage Dogs with Sauerkraut

Pork Sausage Dogs with Sauerkraut

A local Vermonter’s take on Bratwurst, these Pork Sausage Dogs with Sauerkraut were definitely the staff favorite from this week’s meal plan. Our version is comprised of yummy flavorful pork sausage, seeded baguette, sweet-and-tangy sauerkraut, and Vermont aged cheese. Minimal seasoning, prep work, and cooking time makes this dish is perfect for any summer dinner!

Disclaimer: here at the Intervale Food Hub, we normally go HEAVY on the spices to add interesting flavor and variety to our meals. But, spice usage was kept at a minimum with this dish simply because every component is so flavorful on its own. You'll simply need a frying pan, the ability to caramelize some onions, melt some cheese, and toast some bread. These Pork Sausage Dogs with Sauerkraut are easy peasy to cook, eat, and enjoy any day of the week!





Intervale Food Hub Ingredients:

  • 1 Package of Pork Sausage
  • ½ c of Sauerkraut
  • ¼ c of Shredded Cheese
  • 1 Loaf of Red Hen Seeded Bread
  • 1 Sweet Onion

Kitchen Staples:

  • 2 Cloves of Garlic
  • Salt and Pepper to Taste
  • 2 T of Olive Oil


  1. Cut bread into sandwich or hot dog style slices.

  2. Slice 1 sweet onion into strips and mince 2 cloves of garlic.

  3. Heat 1 T of olive oil over a medium heat and caramelize onions and cook the minced garlic.

  4. Remove the onions and put in a separate bowl to be used for later.

  5. Place the sausages in the pan and add 1 more T of olive oil, along with salt and pepper (to taste). Cook for another 15-20 minutes over a medium-low flame or until fully cooked through.

  6. Lightly toast your bread and shred ¼ c of cheese while the pork sausages are cooking.

  7. Place 1 pork sausage inside the bread. And on top of that, garnish with a spoonful of cheese and a spoonful of sauerkraut.

  8. Time to serve, eat, and enjoy!


Dish #3: Zucchini Noodle Salad

Zucchini Noodle Salad

A not-so-classic take on some classic summer veggies, these zucchini noodles (AKA zoodles!) work perfectly as a light and refreshing lunch or side dish. Using simple ingredients, this dish is vegetable dense, satisfying, and takes only 10-15 minutes of total prep work and cooking time.

For those of you who don’t own or even know of vegetable spiralizers, don’t fear! A vegetable peeler creates just as effective results when it comes to making "zoodles." All you have to do is first peel the skin off the raw zucchini, and then simply peel off medium-thick, long zucchini strips (until you reach the seeds in the center). The best part? Making the zucchini noodles is the hardest step. After that, simply dice some veggies and quickly pan fry the zucchini and the rest of your vegetables in some garlic and oil. Serve warm or chilled, and enjoy!





Intervale Food Hub Ingredients:

  • 2 Zucchini
  • 1 Tomato
  • ½ a Sweet Onion
  • 1 c of Spinach

Kitchen Staples:

  • 2 Cloves of Garlic
  • 1 T of Olive Oil
  • Salt/Pepper to Taste


  1. Using a spiralizer or a vegetable peeler, peel/spiralize your zucchini into long, thin pasta-like strips (make sure to stop once you reach the zucchini seeds).

  2. Dice 1 tomato into cubes, slice ½ a sweet onion into strips and mince 2 cloves of garlic.

  3. Heat 1 T of olive oil in a large pan and caramelize your onion strips and minced garlic.

  4. Then add in your diced tomato, spiralized zucchini and spinach. Cook for 2-4 minutes to coat the zucchini and to cook out some of its moisture.

  5. Chill and serve!


Dish #4: Garlic-y Green and Yellow Beans

Garlicky Green Beans

Probably our most simple, and easy to prepare dish of the week, these Garlicky Green and Yellow Beans are a cooking venture you definitely won’t regret taking. Taking less than 20 minutes to prep and cook, these garlic heavy beans are healthy and flavorful. While we used them for a vegetable dense side dish to accompany the Pork Sausage Dogs with Sauerkraut, they can also be used for any barbeque, family dinner, or even in a stir fry dish to add some flavorful veggies to your meal.









Intervale Food Hub Ingredients:

  • 1 Package of Green and Yellow String Beans

Kitchen Staples:

  • 4 Cloves of Garlic
  • 1 T of Olive Oil
  • ½ c of Soy Sauce


  1. Mince 4 cloves of garlic.

  2. In a large frying pan, heat 1 T of olive oil and toast the garlic.

  3. Add 1 package of green and yellow string beans to the frying pan. Pour ½ c of soy sauce on top.

  4. Stir fry the beans for 5-10 minutes or until fully cooked through and flavorful.

  5. Serve as a side to any (and every) dish imaginable.


Dish #5: Mediterranean-Inspired Omelet

We love pairing our Vermont Vegetables with eggs! Omelettes in particular have great flavor and can incorporate lots of different veggies for quick, well-rounded meals.

Below is an omelet cheat sheet - the food science behind how to actually make a perfect omelet!

Mediterranean Inspired Omelet
  • If you like your vegetables well-cooked, be sure to lightly pan fry your vegetables and season them before adding in your egg batter. This allows the veggies to cook more thoroughly they would than if they were cooked along with the eggs. Along with this, particularly if you’re cooking with onions, seasoning your vegetables prior to adding eggs helps the veggies to accumulate their own flavor and for the spices to become more aromatic.
  • Spices will have a stronger aroma when heated up, and therefore, will make your food more flavorful. Scent DOES make a huge contribution towards taste.

  • Use butter, not olive oil. Using salted butter in particular creates a great base to bring out the flavor profile of eggs when cooked.

  • Cook your omelet over a medium-low heat for the perfect "done-ness" Keeping the flame too high makes your eggs too browned on the bottom and not solid enough in the middle

  • If you choose to add cheese to your omelet, remember to lower your flame to medium-low/low. A low flame keeps the omelet warm, to melt the cheese without over-cooking the eggs. If you have a lid, cover your omelette to speed up the cheese melting process, also without overcooking your eggs.

Intervale Food Hub Ingredients:

  • 2 Eggs
  • ½ a Tomato
  • ½ c of Spinach
  • ½ a Sweet Onion
  • ¼ c of Cheese

Kitchen Staples:

  • Salt, Pepper, Rosemary and Thyme (to taste)
  • 2 Cloves of Garlic
  • 1 T of Butter


  1. Slice ½ of a sweet onion into strips, ½ of a tomato into cubes, mince 2 cloves of garlic, and shred ¼ c of cheese.

  2. Melt 1 T of butter in an omelet pan over a medium heat and cook the minced garlic and caramelize the onions. When the onions/garlic are almost done, add in the tomatoes and spinach until lightly cooked.

  3. Whisk together 2 eggs with salt, pepper, rosemary, and thyme (to taste).

  4. Pour the egg mixture into the pan and lower the flame slightly to medium low. Cook until the eggs become less runny and are almost fully coagulated.  

  5. Sprinkle ¼ c of cheese onto the omelet, lower the flame to low and allow the cheese to melt.

  6. Once the cheese is fully melted, fold the omelet in half and serve!


We'd love to hear your feedback! Let us know what you think in the comments below, or send an e-mail to

Our meal plans use ingredients from our Localvore Package, which includes our Vermont Vegetables, plus local meat, dairy, and specialty ingredients, as well as eggs and bread. We add simple pantry basics, such as beans, pasta, grains, butter, olive oil, salt and pepper, hot sauce, to create our weekly meal plans. We hope our meal plan ideas will make it easy for you to prepare delicious meals at home!