3 Meals In The Life - Weekly Meal Prep

Today I wanted to share a bit of the methodology I use for weekly meal planning. Since one of my many 2017 goals (I don't do resolutions) revolves around limiting food waste, I thought such a post would be particularly relevant, especially if you too are looking to conserve while eating nutritiously and efficiently. 

Alton Brown's Easy Chicken with Forty Cloves of Garlic and Yotam Ottolenghi's
Cucumber & Poppy Seed Salad, Photo: NK

Now don't misunderstand, I know full well that In the midst of all life's responsibilities, meal planning can seem daunting. 

One easy way to demystify it with an eye towards lessening food waste is to start with one recipe idea and then think about the ingredients you'll have leftover, and then what other meals they complement.  After a while, you'll get in the habit of knowing how to group your meals. For instance, I know whenever it's Taco night (my husband's fave), a grain bowl with scallions and protein won't be far behind. 

For a more regular look into our daily meals, follow us on Instagram.

Salmon Barley Bowl (with Poppy Seeds!), Photo: NK

OTHER TIPS: 

1. On weekdays, choose simpler recipes (most here on Neurotic Kitchen take well under 45 minutes), especially those that can be quickly warmed in the microwave or even served at room temperature. Note: This week, we made an easy version of Chicken With Forty Cloves of Garlic which still takes an hour and a half to cook, but the prep time is very short so you can pop it in the oven as soon as you get home from work. Alternately, it's a great Sunday dinner. 

2. Wash, prep and chop all your veggies early in the week; you'll have them at the ready for even quicker assembly. The end result is much less prep time. If you've planned it so that your veggies are part of several different meals, you'll also have less waste.

3. Make large batches of grains and other staples to add to packed lunches, salads, or bulk up kids' meals. 

Meals (for 2-3)

Shrimp Tacos (optionally Marinated)

Salmon Barley Bowl 

Chicken with Forty Cloves of Garlic and Cucumber Poppyseed Salad

(Click above for the Recipes!)

Shrimp Tacos, Photo: NK 

Shopping List

Veggies & Starch 
1 Bunch Scallions (for Tacos and Salmon Barley Bowl)

5 Persian Cucumbers (or small Cucumbers) (for Salmon Bowl & Chicken + Cucumber and Poppy Seed Salad)

2 Avocados (for Salmon Bowl and Tacos) 

Tortillas (for Tacos)

Mild Red Chilies (for Tacos and Cucumber Poppy Seed Salad)

Barley (For Salmon Bowl, to bulk up lunch salads, and as a base for extra kids' meals)

Cilantro (For Tacos, For Cucumber Poppy Seed Salad)

Salsa/Store-bought Pico de Gallo (and optional Tortilla Chips for Salsa & Chip snack)

Poppy Seeds (For Cucumber Poppy Seed Salad and Salmon Bowl) 

Pre-Peeled Garlic (optional, as you could buy whole and peel Garlic) but it will save you time!

Thyme (for the Chicken) Note: Thyme keeps about 7 days, here's another idea for it.

Protein
5 Ounces Smoked Salmon 

Whole Chicken cut up (bone in and skin on)

1 Pound Shrimp 

Optional Extras:

Washed and ready to eat Salad Mix. I use this to make to work lunches - just and add whatever extra Veggies, Grains or Proteins we have leftover from dinner! 
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And there you have it. I hope you enjoyed a little look into our weekly recipe planning. Here's to more recipes and easy and elegant meal ideas for 2017. Happy cooking! 

Perfectly Paired - Israeli Couscous With Zucchini, Mint & Pomegranate

You know we love Israeli (also known as Pearl) Couscous because we feature a new recipe for it just about once a year (check out the latest HERE and HERE). Today's version of our trusty favorite side dish was inspired by a creation my BFF made during one our girls trips to the Catskills (read about that awesome smorgasbord HERE). 

Israeli Couscous with Zucchini, Mint & Pomegranate

Prepping the ingredients, Photo: NK

Her creation stood out to me because it ingeniously included tart and crunchy Pomegranate Arils - a great pairing with the peppery Arugula she mixed in - so good! Our version brings together some great Mediterranean and Middle Eastern flavors like Mint, Lemon, and of course, Pomegranate. Raw Zucchini is one of my favorite veggies, so we threw it together with a salty, firm cheese called Kashkaval. Pairing these ingredients rounds out the acidic components of the Couscous.  Feel free to use any kind of salty cheese you like (Feta or Ricotta Salata might be easier to find). Whatever you do, find a reason to make this couscous for yourself to bring a little excitement to even the most basic main. Enjoy! 


Couscous With Zucchini, Mint and Pomegranate
Serves 4

Ingredients:
1 Cup Israeli Couscous
2 Cups Water
2 Tablespoons Olive Oil
1 Large Shallot, very thinly sliced
3 heaping Tablespoons Fresh Mint Leaves, finely chopped
1 teaspoon Lemon Zest
4 Ounces Kashkaval Cheese or other firm, salty cheese, cut into a small dice
1/2 teaspoon Salt
1 small Zucchini, thinly sliced, then each round cut into fourths
1/2 Cup Pomegranate Arils (from about half a Pomegranate)

Zucchini, Photo: NK 

Method:
1. Heat oil over medium-low heat in a small sauté pan. Add shallots and cook, stirring until translucent slightly golden, about 6 minutes. 

2. Meanwhile, in a medium saucepan, toast the Couscous over medium heat, stirring, until some of pearls have become golden, 2-3 minutes. Add the Water and Salt, and bring to a boil. Cover and lower to a simmer. Cook 8-10 minutes until the liquids have dissolved. 

3. Turn off the flame and add Zucchini, Mint, and Lemon Juice. Allow to come to room temperature. 

4. When ready to serve, stir in Pomegranate Arils and Cheese cubes. Serve room temperature or 
chilled. 

Meet The Chef - Ottolenghi's Eggplant With Saffron Yogurt

I don't know about you, but I'm sick of this cold. We barely broke twenty all week.  Apparently, it's not just a cold snap, but more like a weather "condition". Kind of a thing, you might say. My husband, who happens to enjoy a later work schedule than mine, sent me off each morning, half delirious, mumbling the words: "poollaaaarr vooortexxx," his sleep-laden voice muffled by layers of sheets and comforter, making him sound, adorably, like E.T. on quaaludes. If you too are looking for a way to forget about the nose-diving mercury, why not join me for a quick an easy culinary sojourn to a warmer climate? 

Roasted Eggplant With Saffron Yogurt and Pomegranate, Photo: NK

Today's recipe for Eggplant With Saffron Yogurt comes from it chef Yotam Ottolenghi. I have been obsessed with this guy ever since I read about him in one of my food mags. Born to Italian and German parents and raised in Jerusalem, Ottolenghi made a name for himself once he moved to England, where he started a series of gourmet food shops. His recipes are gorgeous, simple, and his heavy focus on the flavors of the Middle East, is right up my alley. Learn about him!  Clearly, I was delighted when I received one of his cookbooks as a Christmas gift (more about the awesome foodie gifts I was lucky enough to receive here). Back to our gorgeous vegetable side dish. Today's platter of golden roasted eggplant, creamy saffron yogurt, and bright basil leaves makes for a pretty dramatic presentation. A sprinkle of crunchy pomegranate seeds add color and crunch. Side note: we're loving pomegranate lately…check out our Basil Pesto and Pomegranate Pasta HERE. It just happens to be a wonderful way to use any leftover ingredients from this recipe. 

Ok then, on to the main event!

Roasted Eggplant Wedges, Photo: NK

Ottolenghi's Eggplant With Saffron Yogurt
By Yotam Ottolenghi/Sami Tamimi
Ottolenghi The Cookbook 
Serves 4 

Ingredients: 
Pinch of Saffron Threads
3 Tablespoons Hot Water
3/4 Cup Plain Greek Yogurt
1 Clove of Garlic, crushed
2.5 Tablespoons Lemon Juice
3 Tablespoons Olive Oil 
Sea Salt

3 Medium Eggplants, cut into 3/4 inch rounds and then into wedges
2 Tablespoons Pine Nuts, toasted 
Olive Oil, for brushing
Handful of Pomegranate Seeds
About 20 Basil Leaves
Sea Salt and Black Pepper

Method:

Making the Saffron Yogurt, Photo: NK

1. To make the sauce, steep the saffron threads in a small bowl with the hot water. Let the mixture sit for at least five minutes. 

2. Place yogurt into another bowl, and pour in the saffron infused liquid. Now add the garlic, lemon juice, and a good pinch of salt. Give it a whisk and taste. Adjust seasoning if necessary dab then place it in the fridge to chill. This sauce will keep up to 3 days.

3. Preheat the oven to 425 and oil 2 large baking sheets. Brush eggplant wedges on each side with some more oil and sprinkle them with salt and pepper. Roast the eggplant at least 20 minutes. It should take on a rich, light brown color. Depending on your oven, you can let them go up to another 10 minutes but watch them careful so they do not burn. When finished, cool the eggplant.  It will also keep for 3 days, but you must bring it to room temperature before serving. 


4. To serve, place the eggplant slices on a large platter with their edges slightly overlapping. Drizzle the eggplant with the saffron yogurt and sprinkle it with pine nuts and pomegranate. Place the basil on top of it all. Serve and enjoy!