Weekly menu
Vermicelli stir fry w/ chicken and peanut sauce
Roasted cauliflower with peanut glaze
Black bean burgers
African peanut stew
Rainbow salad
Black bean truffles-dessert
Cooking steps:
- Soak 1 pack of vermicelli noodles
2. Grate or slice vegetables: 1 cabbage, 2 onions, snow peas, 3 carrots, mushrooms, 2 sweet potatoes
slice 1 Swiss chard thinly, 1 cauliflower broken into florets- vegetables will divide between burgers, stir-fry and stew
3. Make peanut sauce according to the recipe
4. Roast cauliflower under broiler with a drizzle of olive oil for about 10 minutes. Turn broiler off and let it sit until soft.
5. Prepare the stew according to the recipe
6. Assemble salad
7. Prepare stir fry (you can prepare right before dinner)
8. Burgers-use the same roasting pan as cauliflower
9. Make bean balls dessert
Peanut sauce
Equipment
- 1 Mixing bowl
- 1 measuring spoon
- 1 Tbsp for mixing
- 1 Garlic press
Ingredients
- 1 cup natural peanut butter
- 4 tbsp hoisin sauce
- 4 tsp soy sauce
- 3 cloves garlic, mashed, chopped
- 3 squeezes Sriracha sauce (optional) or chili
- warm water as needed to create a honey like consistency
- 1 lime Juice from 1 lime
- 1 inch ginger
- 4 cloves garlic
- 1 13.5 oz can coconut milk
Instructions
- Mix everything and add water to get a thick-runny consistency, similar to liquid honey
Peanut butter Roasted cauliflower
Equipment
- 1 Baking sheet with parchment
Ingredients
- 1 whole cauliflower divided into florets
- optional other hard vegetables
Instructions
- Coat the cauliflower florets with the peanut dipping sauce and roast at 450 for 15 minutes.
African peanut stew
Equipment
- 1 sauce pan
Ingredients
- 1 onion chopped
- 1 inch ginger chopped
- 1 6 oz. can tomato paste
- 1 lb White fish cut into small cubes
- broth or water o cover vegetables
- 1/2 cup of peanut butter sauce
- Assorted vegetables
Instructions
- Sauté onion until translucent
- Add vegetables and sauté for 5 minutes
- Add chopped ginger and sauté
- Add tomato paste and stir for 2-3 minutes
- Add peanut butter, broth. Bring to a boil and simmer.
- Serve with lime, crushed peanuts and cilantro
- Serve over vermicelli noodles
Vermicelli chicken stir fry
Equipment
- wok or a large pan
- cutting board
- Knife
Ingredients
- 1/2 package Vermicelli noodles soaked
- 2 handfull sliced vegetables
- 1/2 cup peanut sauce
- 1 drizzle sesame oil
- 1 lb Chicken breast Sliced thin
Instructions
- In a hot wok, add a drizzle of oil and toss the vegetables.
- Add soaked noodle, stir and add sauce.
- Adjust seasoning with soy sauce or chili
Rainbow salad w/ peanut butter dressing
Equipment
- 1 Knife and cutting board or food processor
Ingredients
- 1 whole cabbage sliced red or white
- 1 handful snow peas sliced
- 1 pepper red or orange
- 1 bunch cilantro
- 3 whole carrots grated
- 1 whole cauliflower broken into florets
- other options-corn kernels, lettuce, grated zucchini
Instructions
- Slice everything thin
- Divide this amount, some for stir fry and some for the salad
Black bean burgers
Equipment
- 1 immersion blender
- 1 baking sheet or a frying pan
Ingredients
- 1.5 cups cooked black beans
- Assorted vegetables and herbs left from cooking session
- 1 handful flour or bread crumbs GF flour is great too
- Salt and pepper
Instructions
- Grind the vegetables, beans and flour together and form patties
- bake or fry
Bean-chocolate balls
Equipment
- 1 Blender
Ingredients
- 1/2 cup cooked black beans
- 1/4 cup almond flour or other gf flour
- 2 tbsp peanut butter
- 1 tbsp Raw cacao powder
- 2 tbsp honey or 4 dates
- water as needed, add slowly
- optional ingredients-other nuts, hemp seeds, chia powder
Instructions
- Blend everything in a blender and form into balls