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-add fish right before you eat.
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 sauce, broth. Bring to a boil and simmer.
- Serve with lime, crushed peanuts and cilantro
- Serve over vermicelli noodles
- Add the fish right before you are ready to eat. It only takes a few minutes to cook. Allow 10 minutes
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
- Add the sliced chicken breast
- Add 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 2-3 cups
- 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