New Noshes: Meal Planning for the Coming Week

by Julie

(east bay cafe. photo by

Well, everyone, this week takes me away from my regular meal planning: Eric and I find ourselves in Charleston, South Carolina during the earlier part of the week. We’ll be back on Wednesday, and no doubt I’ll have some food photos to share with you all.

In the meantime, here’s a five-day line-up for you. I’ll be cooking with you in spirit on Monday and Tuesday!


Sugar Snap and Snow Pea Stir-Fry 

Shopping List: 1 tablespoon low-sodium soy sauce; 1 tablespoon toasted sesame oil; 2 teaspoons cornstarch (optional, I’d say); 1/4 teaspoon chile-garlic sauce, such as sambal oelek (optional); 1 tablespoon vegetable oil; 1 medium red onion, halved, cut into wedges, and pulled apart (1 1/2 cups); 1 small yellow bell pepper, thinly sliced (1 1/2 cups); 1 cup raw unsalted cashews; 1 tablespoon grated fresh ginger; 8 ounces sugar snap peas; 8 ounces snow pea pods; 8 green onions, cut into 1-inch pieces

Can add: 4 ounces carrots, watercress

Can serve with: baked tofu, rice or other grain


Fresh Vegetable Soup with Lime

Shopping List: extra virgin olive oil; 1 red onion, diced; 4-6 cloves chopped fresh garlic; 2 medium zucchini squash, trimmed, sliced into coins, and quartered; 2 medium carrots, chopped; 1 heaping cup thinly shredded cabbage- or cole slaw mix; 2 14-oz cans fire roasted diced tomatoes with juice; 1/2 cup chopped roasted green chiles (you choose spiciness level); 2-3 cups vegetable broth, as needed; 1 tablespoon chopped fresh parsley; 1 tablespoon chopped fresh basil or cilantro; sea salt and fresh ground pepper, to taste; hot red chile pepper flakes, to taste; dab of organic agave syrup, to taste (this cuts the acid of the tomatoes); juice of 1 fresh lime; lime slices for garnish

Can add: a dash of nutritional yeast

Can serve with: Thick slices of crusty bread or corn tortillas


I will have arrived back in Tucson by today, and I have a sneaky feeling I’ll be wanting to pay homage to my southern experience!

Butternut Mac ‘n “Cheeze” (scroll down a ways to get to the recipe)

Shopping List: 1/2 butternut squash, peeled and chopped (yields: 3.5 cups raw); 3/4 cup raw cashews; 1 cup unsweetened + unflavoured dairy-free milk (soy or almond works best); 3 garlic cloves; 1 tablespoon fresh lemon juice; 2 teaspoon kosher salt, or to taste; 6-7 tablespoons nutritional yeast; 1/2 teaspoons dijon mustard; 1/2 teaspoons or a bit more of Italian seasoning; 1/4-1/2 teaspoons tumeric powder (optional); freshly ground black pepper, to taste; 1/4-1/2 teaspoon paprika, or to taste; about 4.5 cups dry penne (your choice–my favorite is here)

Can serve with: collard greens (of course!)


This recipe calls for 10 cups (!) of arugula, but feel free to go half-‘n-half with spinach if you want to cut back on arugula’s peppery taste

Ultimate Summer Arugula Salad

Shopping List: 10 cups arugula; 4 ears fresh corn; 4 medium tomatoes, quartered and cut into 1/2-inch-thick slices; 2 Hass avocados, cut into 1/2-inch cubes; 1 1/2 tablespoons lemon juice; 2 tablespoons olive oil

Can serve with: pepper-crusted tempeh

Shopping List: 1 tempeh block; 1/4 cup dark miso; 1/4 cup orange juice; 1 tablespoon agave; 3 tablespoons pink peppercorns, crushed; 1/4 cup tamari; 1 sprig fresh thyme; 2 cloves garlic


Lemon Garlic Fava Beans & Mushrooms

Shopping List: 2 teaspoons olive oil; 1 small red onion, cut into thin half moons; 3 cloves garlic, minced; 1 tablespoon fresh chopped thyme; 8 ounces cremini mushrooms, sliced in half; 2 tablespoons breadcrumbs (plain or seasoned); 2 cups vegetable broth; 1/2 teaspoon salt; juice and zest of 1/2 a lemon; lots of fresh black pepper; 3 cups cooked fava beans (or two 15 oz cans, rinsed and drained)

Optional: Slivered green onions for garnish

Can serve with: grain of choice or toasted bread; fresh garden salad