The Thursday Three-Day Menu Plan

26 Jan
Hi everyone! Here is the Thursday Three-Day Menu Plan. Usually, we do at least one smoothie a day for breakfast because it’s fast, easy and a good way to sneak veggies into the breakfast, but I’ve been hearing that some people miss having something warm to wake up with. If that’s how you feel, this menu plan is for you!
Like usual, all recipes can be adapted to your specific dietary restrictions or allergies. If you have any questions about how to do this or any other questions in general please leave a comment on the post or tweet with us @ OBBSheila!
Breakfast
Carrot Scallion Latkes
Mini Spinach Frittata
Pumpkin Pie Oatmeal
1st Lunch
Fusilli with Herbed Ricotta and Grape Tomatoes
Warm Quinoa Salad with Toasted Almonds and Ginger Cumin Cabbage
Chickpea Tuna Salad
2nd Lunch
Broccoli Salad with Creamy Feta Dressing
Spicy Avocado and Black Bean Salad
Watercress and Pistachios
Dinner
Jerk Halibut with Apple Sweet Potato Mash
Chicken and Mushrooms with Brown Rice
Warm Lentil Salad with Shrimp, Apples and Mint and Orange Spinach
Carrot Scallion Latkes
3 cups shredded carrots
3 scallions, finely chopped
3 eggs whisked
1/2 teaspoon celtic sea salt
1/2 teaspoon coconut flour
olive oil for frying
  1. In a large bowl combine carrots, scallions and eggs.
  2. Stir salt and coconut flour into carrot mixture.
  3. In a large skillet heat oil.
  4. Scoop large tablespoonfuls of batter onto skillet.
  5. Fry patties on each side over medium heat until browned and crispy.
  6. Transfer latkes to a paper towel lined plate.
  7. Serve with applesauce and sour cream or yogurt.
Mini Spinach Frittata (makes 9 frittatas)
5 eggs
2 tablespoons milk of your choice
3/4 cup diced red pepper
1 package chopped frozen spinach
5 ounces soft goat cheese
salt and pepper to taste
  1. Microwave spinach on high for two minutes. Wring with hands to drain excess liquid.
  2. Beat eggs and milk in a small bowl.
  3. Mix in goat cheese.
  4. Add veggies and salt and pepper to taste.
  5. Pour mixture into greased muffin tins.
  6. Bake at 350 for 12 to 15 minutes, or until firm and just golden on top.
Pumpkin Oatmeal (serves 2)
1 cup quick cook rolled oats
3/4 cup milk of your choice
1/2 cup canned pumpkin puree
1/4 teaspoon pumpkin pie spice
agave nectar or honey to taste
  1. Cook quick cook rolled oats or oatmeal of your choice according to instructions.
  2. Add milk to desired consistency and cook 30 seconds more.
  3. Stir in pumpkin puree, pumpkin pie spice and sweetener and serve.
Fusilli with Herbed Ricotta and Grape Tomatoes (serves 4)
salt
1 cup part-skim ricotta cheese
1 tablespoon fresh oregano leaves, chopped
1/4 cup (plus additional for serving) grated Pecorino Romano cheese
1/4 cup packed fresh basil leaves, chopped
12 ounces fusilli or corkscrew pasta
1 pint (2 cups) grape tomatoes
  1. Heat a large covered saucepot of salted water to boiling on high.
  2. Meanwhile, in a small bowl, combine ricotta, oregano, 1/4 cup Romano and half of basil.
  3. Add pasta to boiling water and cook label directs, adding tomatoes when 3 minutes of cooking time remain.
  4. Reserve 1/4 cup pasta cooking water. Drain pasta and tomatoes; return to pot. Add reserved cooking water to ricotta mixture; stir into pasta and tomatoes. Toss with remaining baisl. Serve with additional cheese if you’d like.
Warm Quinoa Salad with Toasted Almonds (serves 5)
1 1/2 cups quinoa
2 1/2 cups (plus 1 tablespoon) water
1/2 teaspoons salt
2 tablespoons reduced-sodium soy sauce
1 tablespoons rice vinegar
1 teaspoon grated peeled fresh ginger
2 green onions, thinly sliced diagonally
1/4 cup sliced natural almonds, toasted
  1. In a 12-inch skillet, toast quinoa on medium 5 minutes or until fragrant and golden, stirring frequently.
  2. Stir 2 1/2 cups water and 1/2 teaspoon salt into toasted quinoa; heat to boiling on high. Reduce heat to low; cover and simmer 15 to 17 minutes or until all water is absorbed.
  3. Meanwhile in a small bowl, stir together soy sauce, rice vinegar, oil, ginger, green onions and remaining tablespoon water.
  4. Transfer quinoa to large serving bowl. Stir in soy sauce mixture until quinoa is evenly coated. Sprinkle with toasted almonds to serve.
Ginger Cumin Cabbage (serves 6)
1 tablespoon olive oil
1 medium onion, thinly sliced
1 small (2 pound) head green cabbage, cored and cut into 1/2 inch wide slices
2 teaspoons grated peeled fresh ginger
1/4 teaspoon ground cumin
1/2 teaspoon salt
  1. In a 12-inch nonstick skillet, heat oil on medium 1 minute. Add onion and cook 8 to 10 minutes or until tender and golden, stirring occasionally.
  2. Add cabbage, ginger, cumin and salt and cook 11 to 14 minutes or until cabbage is tender — stirring occasionally.
Chickpea Tuna Salad (serves 6)
3 1/2 cups (two 15 1/2 ounce cans) chickpeas, drained
1 cups chopped yellow onion
1 cup chopped red bell pepper
2 tablespoons chopped cilantro
1/4 cup olive oil
1/4 cup white wine vinegar
1 teaspoon salt
3/4 teaspoons ground black pepper
3/4 pound Ahi tuna steak
  1. Combine the chickpeas, onion, red pepper, and cilantro together in a large bowl.
  2. Whisk 3 tablespoons olive oil, vinegar, 3/4 teaspoons salt, and 1/2 teaspoon pepper together.
  3. Toss with chickpeas, cover with plastic wrap and chill for 1 hour.
  4. Heat a medium skillet over high heat. Add remaining tablespoon olive oil. Season both sides of the tuna with remaining salt and pepper and place in the skillet. Sear — about 2 minutes each side.
  5. Remove tuna from the pan, cool slightly, slice and serve over the chickpeas.
Broccoli Salad with Creamy Feta Dressing (serves 4)
1/3 cup crumbled feta cheese
1/4 cup plain yogurt
1 tablespoon lemon juice
1 clove garlic, minced
1/4 teaspoon freshly ground pepper
8 ounces broccoli crowns, trimmed and finely chopped (about 3 cups)
1 7-ounce can chickpeas, rinsed
1/2 cup chopped red bell pepper
  1. Whisk feta, yogurt, lemon juice, garlic and pepper in a medium bowl until combined.
  2. Add broccoli, chickpeas and bell pepper; toss to coat. Serve at room temperature or chilled.
Spicy Avocado and Black Bean Salad (serves 4)
1 15.5-ounce can black beans, rinsed
1 orange bell pepper, seeded and sliced
1 jalapeno pepper, seeded and sliced
2 tablespoons fresh lime juice
2 tablespoons olive oil
3/4 teaspoon ground cumin
1 avocado, sliced
1/2 cup cilantro leaves
  1. In a medium bowl, combine the beans, bell pepper, jalapeno, lime juice, oil, cumin, 1/2 teaspoon salt and 1/4 teaspoon pepper.
  2. Fold in the avocado and cilantro.
Watercress and Pistachios (serves 4)
1 bunch watercress
1/4 cup pistachios
1 teaspoon Dijon mustard
1 teaspoon lemon juice
2 tablespoons olive oil
1/8 teaspoon kosher salt
zest of 1 lemon
  1. In a large bowl, whisk together Dijon mustard, lemon juice, olive oil, and kosher salt. Add watercress, pistachios, lemon zest. Toss well.
Jerk Halibut with Apple Sweet Potato Mash (serves 4)
2 pounds sweet potatoes, peeled and cut into 1-inch chunks
2 Granny Smith apples, each peeled, cored and cut into 8 wedges
4 pieces (6 ounce) halibut steak, 1 1/2-inch thick
1 tablespoon jerk seasoning
9 ounces of broccoli florets
1/2 teaspoon salt
1/4 teaspoon coarsely ground black pepper
1 lime, cut into 4 wedges
  1. In a 5 to 6-quart saucepot, place steamer basket and 1 inch water; heat to boiling on high. Place potatoes and apples in steamer basket; cover and steam on medium-low 20 minutes or until potatoes and apples are tender.
  2. Meanwhile, grease ridged grill pan; heat on medium until hot. Rub halibut steaks with jerk seasoning to seasom both sides. Grill halibut 6 to 8 minutes or until opaque throughout, turning over once. While halibut is cooking. Cook broccoli.
  3. Place potatoes and apples in bowl; mash with salt and black pepper.
  4. Serve halibut with lime wedges, mashed sweet potatoes and broccoli.
Chicken and Mushrooms with Brown Rice (serves 4)
2 tablespoons olive oil
1 1/4 pounds skinless, boneless chicken thighs
1 package (10 ounce) sliced cremini mushrooms
2 mediums stalks celery, thinly sliced
1 teaspoon chopped fresh thyme leaves
14 to 14 1/2 ounces chicken broth
1 cup instant brown rice
1/2 cup dry white wine
1/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
8 baby summer squash, halved and steamed
  1. In a 12-inch skillet, heat oil on medium high until hot. Add chicken and cook, covered, 5 minutes. Reduce heat to medium; turn chicken and cook, covered, 5 more minutes. Transfer to plate.
  2. To same skillet, add mushrooms, celery and thyme; cook 5 minutes or until vegetables are softened, stirring occasionally. Add broth, rice, wine, salt and black pepper; heat to boiling.
  3. Return chicken to skillet. Reduce heat to low; cover and simmer about 12 minutes or until juices run clear when thickest part of chicken is pierced with knife and rice is cooked. Serve with squash.
Warm Lentil Salad with Shrimp, Apples and Mint (4 servings)
3 tablespoons olive oil
3 tablespoons cider vinegar
salt and pepper
1 pound fresh or frozen (thawed) shelled and deveined medium shrimp
1 cup lentils
6 cups water
1 small onion, chopped
1/2 cup Golden Delicious apple, unpeeled, cored and cut into 1/2 inch chunks
1 stalk celery, thinly sliced
  1. In a small bowl, whisk oil, vinegar, 1 1/2 teaspoons salt and 1/4 teaspoon coarsely ground black pepper. Spoon 2 tablespoons dressing into medium bowl. Add shrimp; toss to coat.
  2. In colander, rinse lentils with cold water and discard any stones or shriveled lentils. In 4-quart saucepan, combine lentils, water, onion, and 2 tablespoons mint; heat to boiling on high. Reduce heat to low; cover and simmer 8 to 10 minutes or until lentils are tender but still hold their shape. Drain well.
  3. Meanwhile, heat 12-inch skillet on medium-high until hot. Add shrimp with any dressing and cook 4 to 5 minutes or until shrimp turn opaque. Remove from heat; stir in 1 tablespoon mint.
  4. Stir shrimp, apple celery and remaining mint and dressing into lentils.
Orange Spinach
1 navel orange
1 tablespoon olive oil
10 ounces spinach
1/4 teaspoon salt
orange peel strips for garnish
  1. From orange, grate 1/2 teaspoon peel and squeeze 3 tablespoons juice.
  2. In a 5 to 6 quart saucepot, heat oil and grated orange peel on medium-high until hot. Add spinach, in 2 to 3 batches, cooking and stirring about 3 minutes or until spinach begins to wilt and it all fits in saucepot. Cover and cook 2 minutes longer, stirring once. Remove saucepot from heat; stir in orange juice and salt. Garnish with orange peel.

Sources:
http://www.realsimple.com
http://www.elanaspantry.com
http://www.eatingwell.com

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