Meal Plan for Intervale Food Hub Summer 2017 - Week #1


This week we created a meal plan with three different meals. Each meal uses various ingredients from the Intervale Food Hub Locavore package, along with some other easy to access kitchen staples!

Locavore Ingredients


What’s on the Menu

Meal #1: Roasted Vegetable Couscous & Fried Eggs

Meal #2: Rhubarb Grilled Cheese

Meal #3: Pan Seared Salmon with a Maple Glaze


Meal #1: Roasted Vegetable Couscous & Fried Eggs

Not only is this meal delicious, it’s also nutritious, made up of some local whole foods, and filled with yummy, aromatic spices! This recipe consists of a wide array of vegetables from the Intervale Food Hub Locavore package, making it easy to make a tasty (but vegetable dense), nutritious meal at home! The components of this dish contain an important bevy of healthful nutrients, some of which including healthy fats, fiber, iron, carbohydrates, B vitamins, and proteins.

Not only do these plentiful vegetables add a plentiful amount of fiber to the dish, but cooked spinach in particular is a great source of iron (especially for vegetarians), while asparagus works to boost immune-boosting vitamin C within the body. While eggs may have gotten a bad rep in recent years, the dietary guidelines for Americans recently declared that a healthy intake of HDL cholesterol within the diet can serve to benefit your health, making it so eggs and their many nutritional benefits can be an integral part of any balanced diet! With that being said, while eggs do serve as the major source of protein this dish (at 6 g of protein per egg), eggs are also one of the only foods on the planet containing the full spectrum of all 12 amino acids. Pretty awesome, huh?

Our other kitchen staples also make important nutritional contributions to this dish, with the couscous providing energy rich carbohydrates to the brain and body, along with the olive oil presenting heart disease fighting monounsaturated fatty acids!  

The ingredients:

Intervale Ingredients:

  • ½ c Microgreens 

  • 3 Eggs 

  • 1 T Maple Syrup 

  • 1-2 T of Butter 

  • 1 bunch of Asparagus 

  • 2-3 c of spinach Spinach 

Kitchen Staples:

  • 1 c of Israeli Couscous 

  • Salt/Pepper to taste 

  • Rosemary/Thyme to taste 

  • 3 cloves of Garlic 

  • 3-4 T of Olive Oil

  • 2 T Red Wine Vinegar 

The Instructions:

  1. Preheat the oven to 350°F

  2. Wash & chop the asparagus into 2-3 inch pieces

  3. Peel & mince three cloves of garlic

  4. Drizzle olive oil into a large pot and cook 1 clove of minced garlic until slightly brown

  5. Heat 1 ½ c - 2 c of water in a medium-large pot to a boil

  6. Toss asparagus & garlic on a baking tray using 2-3 T of olive oil, 2 T of red wine vinegar, 1 T of maple syrup, and salt, pepper, rosemary, and thyme to taste. Roast for approximately 20 (+/-) minutes

  7. Once your water is boiling, add 1 cup of couscous, liberal amounts of salt, pepper, rosemary, and thyme, and stir. Allow couscous to cook at a medium-low heat until the grain appears to be softened, thickened, and entirely gelatinized

  8. After your couscous is fully cooked, and your asparagus completely roasted, combine in the large pot. Mix in 2-3 c of spinach, and ½ c of microgreens

  9. Using a small skillet, melt 1-2 T of butter, and crack one egg into the pan. Sprinkle with salt/pepper and cook until the bottom of the egg is slightly browned. (Repeat this step 2 more times!)

  10. Place the egg on top of the couscous and serve!


Meal #2: Rhubarb Grilled Cheese

Rhubarb grilled cheese? Yum! A classic summer staple done in a non-traditional fashion, this dish uses local ingredients, and combines sweet, sour, and savory flavor components as to put a new spin on an American classic. Along with its desirable flavor, this modified grilled cheese also uses local ingredients as a to provide an bevy important nutrients.

With the local rhubarb serving as the centerpiece of this dish, it also brings about good amounts of both vitamin C and calcium into the meal. Both calcium and vitamin C alike act as agents to build up bone strength and a healthy immune system. Along with it’s sweet rhubarb, and cheesy cheddar, this sandwich also packs in plentiful amounts of spinach and microgreens, both of which are nutrient dense in their own regards. The microgreens in particular bring a significant amount of beta-carotene to the table, which essentially serves to enhance eye functionality and to maintain overall eye health. And lastly, the fennel and poppy seed baguette as used in this dish provides both energy giving folate, and useful indigestion combatants.

The other kitchen foodstuffs used to make this meal also make important nutritional contributions to this overall dish. For example, the local Vermont honey used to cook the rhubarb acts as both an antibacterial agent and a B vitamin powerhouse!  

The ingredients: 

Intervale Ingredients:

  • 1 Bunch of Rhubarb 

  • 1 Loaf of Bread 

  • ½ Block of Cheddar Cheese 

  • 3/4 c of Microgreens 

  • ¾ c Spinach 

  • 3 T Butter 

Kitchen Staples:

  • 2 T of Lemon Juice 

  • ¼ c of Sugar 

  • 1-2 T of Honey 

The Instructions:

  1. Wash and dice rhubarb into about 1 in thick pieces

  2. Melt 2 T of butter in a medium size skillet

  3. Add the chopped rhubarb, ¼ c of sugar, 1-2 T of honey, and 2 T of lemon juice. Cook over a medium-low heat until soft and sweet (be sure to stir regularly)

  4. While your rhubarb is cooking, slice your bread in a vertical fashion (hotdog style) into 3-4 in wide pieces

  5. Thinly slice your cheddar cheese.

  6. After your rhubarb is done cooking, melt 1 T of butter in a large skillet and place both halves of your bread on top. Lay lots of your thinly sliced cheese on top of the bread and melt.

  7. Once your cheese is melted, spoon some cooked rhubarb on top.

  8. Place a small handful of spinach/microgreens on the sandwich, close, press, and serve!

(repeat as many times as desired)


Meal #3: Pan Seared Salmon with a Maple Glaze  

Last but not least, this fresh pickled cucumber salad and pan seared maple salmon are both delicious and nutritious! More specifically speaking, through the dish’s usage of salmon, maple, apple cider vinegar, lettuce, and cucumber, the consumer is able to intake a nutritional powerhouse of a dish!

It is particularly the fresh salmon within this recipe which provides important benefits like providing large amount of lean protein and a rich source of blood pressure maintaining omega-3 fatty acids! Along with being sweet, nutty, and delicious, the local Vermont maple syrup on the other hand provides an impressive bevy of essential minerals, some of which include heart rhythm maintaining magnesium, and fluid balancing potassium. The salad containing local lettuce, pickled cucumber, and apple cider vinegar also serves to pack quite the nutritional punch! The local lettuce and cucumbers alike are both particularly water, mineral, and fiber dense, which act to lower your bodily LDLs, otherwise known as harmful cholesterol levels.

Lastly, our powerful non-intervale ingredient apple cider vinegar, should serve as an important staple for any health conscious cook! With the ability to lessen the symptoms of acid reflux, improve diabetes,  lower blood pressure, and to support weight loss, apple cider vinegar is easy to integrate in any acid based recipe through its sweet, sour, and delicious flavor!

The ingredients:

Intervale Ingredients:

  • 1 Large Piece of Salmon 

  • ¼ c of Maple Syrup 

  • 3 T of Butter 

  • 1 Cucumber Diced 

  • 1 Head of Lettuce  

Kitchen Staples

  • Salt/Pepper to Taste

  • Rosemary/Thyme to Taste

  • ½ c of Apple Cider Vinegar

  • 1 Clove of Garlic

  • 1 T of Sugar

  • ½ c of Red Wine Vinegar

  • ⅓ c of Olive Oil

The Instructions:

  1. Boil ½ c of apple cider vinegar, 1 T of sugar, and salt/pepper to a boil in a small saucepan.

  2. Peel and chop the cucumber into small cubes, place into a large glass bowl or jar.

  3. Pour the hot water on the cucumbers, and refrigerate for at least 15 minutes to pickle fully.

  4. Whisk together ¼ c of maple syrup, ½ c of red wine vinegar, ⅓ c of olive oil, and rosemary, thyme, salt, and pepper to taste.

  5. Slice the salmon into large pieces or slices.

  6. Melt a 3 T of butter in a large saucepan over a high heat. Place the salmon in the pan once the butter is melted.

  7. Pour ¾ of the glaze on top of the salmon. Allow for the glaze to cook down and for the salmon to crisp.

  8. Roughly chop 1 head of lettuce, add in the pickled cucumbers, and use the remainder of the glaze as a salad dressing.

  9. Once fully cooked, plate the salmon with the pickled cucumber salad and serve!



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

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