7 days Part of a series began in June 2010. The idea is to provide guidance for folks living in the Pacific Northwest- who wish to eat locally, and healthfully, to prepare meals quickly, are Flexitarian, vegetarian or vegan, and benefit from easy on the budget meals.
If you are vegan- round out the days' protein with edamame, chickpeas, almonds, sunflower seeds, tahini, oatmeal, flaxmeal/flaxseed crackers. If you don't drink milk- be sure to get calcium from other sources such as brocolli, leafy greens, dried figs and almonds.
Begin with the produce in season then add a grain and a protein source to make a meal. The meals are nutritionaly complete without meat. If you do eat meat- eat the fish while it’s freshest within the first two days after buying, then roast the chicken and it will last another few days. The tighter your budget, the more you will benefit from "rounding out" the meal with grains and legumes. Eat fruit in the order of perishability. This way- you won’t go to the store as much which saves time and money.
This is What is Seasonal for September & October:
Drinks: Good Earth Cinnamon, Chamomile, Ginger-Lemon, Hibiscous, Mint, Bancha
Vegetables: Broccoli, Cabbage, Carrots, Celery, Corn, Cucumber, Eggplant, Green beans, Leeks, Onions, Peppers, Red Potatoes, Pumpkin, Spinach, Squash, Tomato
Grains: amaranth, oatmeal, brown rice, frozen heirloom corn, quinoa
Proteins: Chickpeas, French Lentils, Red Lentils, Black Beans, White Beans, Pinto Beans, Chicken, Fish
Fruit: grapes, pears, apples, plums, figs, blackberries, blueberries, raspberries
Monday: Eggplant Baked in Tomato Sauce, served with Brown Rice
Tuesday: Basque Soup with (cabbage, carrots, pinto beans)
Wednesday: Pumpkin Almond Cream Soup, Zuchinni Hummus with Celery Sticks
Thursday: Black beans, Sauteed Red and Green Peppers and Onion in Corn Tortillas
Friday: Spinach Salad with Bowl of Lentil Vegetable Soup
Saturday: Curried Leeks with Tomatoes and Chickpeas, over Brown Rice
Sunday: Steamed brocolli topped with goat cheese feta, brown rice, spinach and mushroom salad, and end with plum oatmeal crisp