I’m a big meal-planning fan, but life can sometimes interfere. Last-minute engagements, ingredients that come in packages larger than the meal plan needs, and special one-time deals all can impact the inventory and leave you with stuff in the fridge that needs to be used. Here’s what I made with what was on hand, for today’s lunch.
I took some whole wheat and spelt raisin cinnamon sourdough, made this week:
That’s some Dijon mustard on there, from Kozlik’s.
Then I mashed an avocado with some lime, and put it on as well:
While I was doing this, I moved an oven rack up and set the oven to broil. My trusty assistant put some parchment on a cookie sheet for me – this gets messy.
The avocado is not only tasty but it helps the veggies stick to the melt. Grate up some leftover veg, or chop. I had some grated carrot and beet.
Then I topped that with some part-skim mozza (again, what cheese have you? Use that.)
Under the broiler it goes until bubbly and golden. That’s it. Tasty veg, healthy fats, and a little decadent cheese. You could absolutely use a melting vegan cheese, if you prefer.
Eat it up!
One of our good health mantras is, “Eat Less. Move more.” In truth, it might be closer to “Eat more fresh, plant-based foods and less animal-based and processed foods. Move more.” Somehow that’s just more complicated for folks to understand, accept, and stick with. One thing is for certain, we’ve looked at all sorts of diets and eating styles, and we know that making vegetables the main course of any meal is vital to getting the fibre and nutrients a body needs. So instead of a salmon sandwich, we knew our Friday fish was calling out for a salad.
Today’s lunch includes greens, tomato, carrot, cucumber, and mushrooms. It could just as easily be a combo of the veg you like best. The rules are, strive for colour, things that can be eaten raw, and be sure to get the leafy stuff in there. We split a 7.5 oz can of water-packed wild caught salmon between two of us, and topped the salad with (for two) 2t/10ml each of Dijon, fat free plain yogurt, and pesto whisked together with 3T/45ml lemon juice.
How will you get more veg in your diet today?
These veggies are as fresh as can be – harvested in our own garden and roasted within minutes of being picked.
Choose your own mix of veg and herbs. Chop into bite-sized pieces, toss with a little olive oil and wrap in a double layer of foil. Put this on your grill while it’s heating, turning occasionally. It’ll be done when your steak or pork chop is cooked. Not grilling meat? About 10 minutes (plus the preheating time) should do the trick.
What do you do when you want fish and chips but you know it’s just not the healthiest option? We made these great oven fillets and chips.
Preheat the oven to 400F. Meanwhile, cut the potatoes into “fries” and toss with just a little olive oil and salt. Put them on a parchment-lined baking sheet.
Then julienne the carrots. Again, just a little oil, and a grating of ginger. Wrap these in a foil packet so they’ll steam and stay moist.
Next, in two shallow dishes (pie plates work well) prepare the dipping ingredients. In the first, a whole egg beaten with a little milk. In the second, a mix of cornmeal and whole wheat flour, some dried dill, and chili powder. Dip the fish fillets in the egg mix, then in the cornmeal mix, to coat. Put on the sheet with the “fries”.
Put the baking sheet as well as the foil packet in the oven. Bake about 15 minutes, flip the potatoes, and then leave for another 5 or 10, until fish flakes with a fork.
Sometimes certain foods have a “season place” in our minds. We always think of swordfish as a summer food, cooked on the grill, with a fresh salad, some tomatoes, or avocado.
But with fall arriving full-force, we weren’t willing to give up swordfish for the season. This version was grilled, but on a tabletop grill. We served it with some blue fingerlings and steamed carrots, topped with a peach-pear salsa tossed in a mustard vinaigrette.
No time for food styling, it’s coleslaw time! This is an ultimate summer dish because it’s cool, crunchy, and fast to make on a hot day. Given that we’ve been having record high temperatures for weeks on end, that’s vital!
Moreover, the great thing about coleslaw is that it only takes a few ingredients, usually easily available. In our case we went to Kelly’s Fruit Market and Plank Road Market for a cabbage and some carrots. We could have hand-grated, but in this case we used a food processor to shred them together. Then we mixed in a generous dollop of mayonnaise. (Disclaimer alert: the mayo wasn’t walkable, exactly. We walked to a store in France and we walked it home in our suitcase. It’s from Maille, the famous mustard people. And it’s full of egg-y goodness, just like mayonnaise you’d make yourself, if you had time. We also gave a good splash of white wine vinegar, and a liberal shake (probably a teaspoon, for a bowl this size) of celery seed. That’s it. Stir it all together, let it stand for a few minutes in the fridge (or longer if you’d like) for the flavours to develop. We served it with the amazing halibut in yesterday’s blog, and it was a big hit.
So on Friday (last Friday) I planned to go to Hooked for some fish. But I was foiled. By being lazy and taking my car, the environmental angels punished me: no parking!
It worked out fine. On Saturday, I got this great pickerel. And some purple carrots. I cooked up the fish in a cornmeal crust and served with a carrot salad.
To make it, steam the carrots. Toss in a mixture of one tablespoon each (15ml each) olive oil, Dijon mustard, wine vinegar, and about a teaspoon (5ml) maple syrup. Sprinkle with some green onions.
(Over on the side is some awesome Lundberg rice. You can get it at Better Bulk, on our blogroll).