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Seasonal Veggie-Friendly Meal Prep Plan! 

Nutrition Recipes
August 16, 2021•8 min read

I pulled together a few recipes to showcase the last summer harvest.

Did you know that the vast majority of us do NOT need to fear the nightshade veggies (peppers, eggplant, and tomatoes)?

Instead, we should try to incorporate these foods into our diet since they are rich in antioxidants. 

These 4 meals along with a few extra plants for your breakfast and snacks will help you hit the goal of 30+ different plants this week without any problem.

We already have 25+ covered in the recipes below! 

 

Menu:

 

Shopping list:

Produce:

Meat/dairy/deli:

Dry goods:

Bakery: 

Kitchen Supplies:

 

Prep ahead 75-90 minutes:

  1. Prepping the lentils. 

  2. Chopping the veggies! 

 

Tip for storing the veggies: 

For the sloppy joes, I store the prepared peppers, onions, garlic in the same container. 

 

Making the ratatouille!

  1. Making the crumble: combine 2/3  cup old fashioned oats, ¾ cup flour (GF if needed, I used almond flour), ½ cup grated parmesan, 2 tsp fresh thyme leaves (1tsp dried), ½ tsp salt, ⅛ tsp pepper in a small bowl. Using the large holes on a box grater, grate the cold butter into the mixture. Add 1T lemon juice and 1T dijon. Mix with hands until the mixture comes together. Cover with plastic wrap (or lid) and refrigerate. 

  2. Preheat oven to 400F.

  3. Heat 2 tablespoons of avocado oil in a dutch oven over medium-high heat. Add yellow and red onion, garlic, bell pepper, and cook until softening ~3 minutes. Stir in sweet potatoes and ½ tsp salt and cook until beginning to soften 5-7 minutes. 

  4. Add 2T tomato paste, eggplant, zucchini, and ½ tsp salt stirring occasionally, cook for another 5 minutes or until tender. Measure out ½ cup of water. Add a little water to the pan if veggies begin to stick and then add reminder along with tomatoes, another 2 tsp fresh thyme (1 tsp dried), and ¼ tsp salt. Cook for 1 minute. 

  5. Transfer mixture to your baking dish or if feeling low maintenance could leave it in your Dutch oven. 

  6. Remove crumble mixture from the fridge and break into pieces, sprinkling over the top of the ratatouille to cover. Top with another ¼ cup of grated parmesan. 

  7. Bake for 25 minutes until lightly browned and bubbling around the edges. Can crisp up under the broiler for 1-2 minutes if needed. Let sit ~10 minutes before serving. 

 

Making the soup while your ratatouille bakes!

  1. Heat 2 tablespoons of avocado oil in your Instapot (or soup pot) on sauté function (or over medium-high heat on the stove). Sauté onion and stems from your greens until onions are starting to lightly brown, ~7-10 minutes. Add in cilantro stems, 2 cloves garlic, lemon rind, 1 bay leaf and sauté x 1 minute. 

  2. Add 1 cup lentils, ½ of the diced sweet potatoes, and 6 cups water. Season with 2 teaspoons of salt. 

  3. Cook on high-pressure x 3 minutes (or simmer for ~20 minutes). When lentils and sweet potatoes are tender, remove the lemon rind and bay leaf, add in zucchini and simmer for 5 minutes. Then add in greens and let wilt. Squeeze the juice of the 4 lemon wedges and adjust salt and pepper to taste. Store in the fridge for later in the week. 

  4. Soup storage tip: If I used the Instapot, I just put some plastic wrap over the top of the insert and place it in the fridge. Before I reheat on Monday night, I’ll dish out a few lunch-sized portions while it is still cold and put them back in the fridge. Then I reheat on the simmer mode and dinner is typically ready in under 10 minutes!  

 

 

Weeknight finishing touches: TTT (Time To Table) 

  1. Finishing the soup- reheat and serve with crusty bread of choice. (TTT: 10 minutes)

  2. Finishing the sloppy joes and prepping the sweets. (TTT: 35 minutes)

  3. Finishing the tacos and guacamole (TTT: 15 minutes) 

 

 

I would LOVE to hear what you like and don’t like with these meal plans. 

What would you find most helpful? 

Drop me an email at[email protected] 

 

P.S. Have you downloaded my 5 Foods People with Sjogren’s Don’t Need to Fear yet? It is awesome for anyone struggling to figure out how to navigate nutrition and inflammation. 

Disclaimer: The commissions earned through the product endorsements above help support the team that helps me bring the education and other resources provided through Crunchy Allergist. There is NEVER any pressure to buy anything. Like, shares, referrals are all appreciated too.

 

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