Meal Prep Monday: Healthy Harvest

Ingredients:

For the Salad:

• 1 cup quinoa, rinsed and drained
• 2 cups water or vegetable broth
• 2 cups roasted sweet potatoes, diced
• 1/2 cup dried cranberries
• 1/2 cup toasted pecans, chopped
• 4 cups mixed greens (spinach, arugula, or your choice)

For the Maple Dijon Vinaigrette:

• 1/4 cup extra-virgin olive oil
• 2 tablespoons apple cider vinegar
• 1 tablespoon pure maple syrup
• 1 teaspoon Dijon mustard
• Salt and black pepper to taste

Instructions:

1. In a medium saucepan, combine the rinsed quinoa and water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is cooked and the liquid is absorbed. Remove from heat and let it cool.

2. Preheat your oven to 400°F (200°C). Toss the diced sweet potatoes with a drizzle of olive oil, salt, and pepper. Spread them out on a baking sheet. Roast for 25-30 minutes or until the sweet potatoes are tender and slightly caramelized. Allow them to cool.

3. In a small bowl, whisk together the olive oil, apple cider vinegar, maple syrup, Dijon mustard, salt, and black pepper until well combined. Adjust the sweetness and seasoning to your taste.

4. In a large salad bowl, combine the cooked and cooled quinoa, roasted sweet potatoes, dried cranberries, toasted pecans, and mixed greens.

5. Pour the prepared Maple Dijon Vinaigrette over the salad ingredients.

6. Gently toss everything together until all the ingredients are coated with the dressing.

7. Divide the salad among serving plates. You can garnish with additional toasted pecans or a sprinkle of feta cheese, if desired.

Ingredients:

• 1 butternut squash, peeled, seeded, and diced
• 1 cup green or brown lentils, rinsed and drained
• 2 carrots, peeled and chopped
• 2 celery stalks, chopped
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon paprika
• 1/2 teaspoon dried thyme
• 6 cups vegetable broth
• 2 tablespoons olive oil
• Salt and black pepper, to taste
• Fresh parsley, for garnish (optional)

Instructions:

1. Heat the olive oil in a large soup pot over medium heat. Add the chopped onion and cook for about 5 minutes, or until it becomes translucent.

2. Stir in the minced garlic, ground cumin, paprika, and dried thyme. Cook for an additional 1-2 minutes until fragrant.

3. Add the chopped carrots, celery, diced butternut squash, and rinsed lentils to the pot. Stir everything together to coat the vegetables with the spices.

4. Pour in the vegetable broth, ensuring that all the ingredients are submerged. Bring the mixture to a boil.

5. Reduce the heat to low, cover the pot, and simmer for about 25-30 minutes, or until the lentils are tender and the butternut squash is soft.

6. Season the stew with salt and black pepper to taste. If desired, garnish with fresh parsley before serving.

Ingredients:

For the Stuffed Pork Chops:

• 4 bone-in pork chops, about 1 inch thick
• 2 apples, peeled, cored, and diced (use a firm variety like Granny Smith)
• 1/2 cup chopped walnuts
• 2 tablespoons fresh sage leaves, finely chopped
• 1/4 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• Salt and black pepper, to taste
• Olive oil for searing

For the Roasted Brussels Sprouts:

• 1 pound Brussels sprouts, trimmed and halved
• 2 tablespoons olive oil
• Salt and black pepper, to taste

Instructions:

For the Stuffed Pork Chops:

1. Preheat your oven to 375°F (190°C).

2. In a mixing bowl, combine the diced apples, chopped walnuts, fresh sage leaves, breadcrumbs, grated Parmesan cheese, salt, and black pepper. Mix until all the ingredients are well combined.

3. Carefully cut a slit horizontally into the side of each pork chop to create a pocket for the stuffing. Be sure not to cut all the way through.

4. Spoon the apple, walnut, and sage stuffing mixture into each pork chop pocket, dividing it equally among them.

5. Heat a large oven-safe skillet over medium-high heat. Add a drizzle of olive oil. Once hot, sear the stuffed pork chops for about 2-3 minutes on each side until they have a golden-brown crust.

6. Transfer the skillet to the preheated oven and roast for approximately 15-20 minutes or until the pork chops reach an internal temperature of 145°F (63°C) for medium-rare. Adjust the cooking time based on your preferred doneness.

For the Roasted Brussels Sprouts:

7. While the pork chops are roasting, toss the halved Brussels sprouts with olive oil, salt, and black pepper in a separate baking dish.

8. Roast the Brussels sprouts in the same oven alongside the pork chops for about 15-20 minutes or until they are tender and slightly caramelized, stirring once or twice during cooking.

9. Once the pork chops are done, remove them from the oven and let them rest for a few minutes. Serve the stuffed pork chops alongside the roasted Brussels sprouts.

Ingredients:

For the Roasted Beets:

• 4 medium-sized beets, trimmed and scrubbed
• 2 tablespoons olive oil
• Salt and black pepper, to taste

For the Salad:

• 4 cups baby arugula or mixed greens
• 4 ounces goat cheese, crumbled
• 1/2 cup candied pecans, roughly chopped (store-bought or homemade)

For the Balsamic Vinaigrette:

• 3 tablespoons balsamic vinegar
• 1/4 cup extra-virgin olive oil
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• Salt and black pepper, to taste

Instructions:

1. Preheat your oven to 400°F (200°C).

2. Trim the tops and bottoms of the beets and scrub them to remove any dirt. Pat them dry with a paper towel.

3. Individually wrap each beet in aluminum foil, drizzling each with a little olive oil, and season with salt and black pepper. Ensure they are tightly wrapped.

4. Place the wrapped beets on a baking sheet and roast in the preheated oven for approximately 45-60 minutes, or until they are tender when pierced with a fork. Cooking time may vary depending on the size of the beets.

5. Once the beets are tender, remove them from the oven and let them cool in the foil packets. Once cool enough to handle, peel the beets using a paper towel or your fingers. Slice them into rounds or wedges as desired.

6. In a small bowl, whisk together the balsamic vinegar, extra-virgin olive oil, Dijon mustard, minced garlic, salt, and black pepper until well combined. Adjust the seasoning to taste.

7. On serving plates or a large salad platter, arrange the baby arugula or mixed greens.

8. Scatter the roasted beet slices or wedges on top of the greens.

9. Sprinkle crumbled goat cheese and candied pecans over the salad.

10. Just before serving, drizzle the balsamic vinaigrette over the salad, ensuring even distribution.

Ingredients:

For the Spaghetti Squash:

• 1 medium-sized spaghetti squash
• 2 tablespoons olive oil
• Salt and black pepper, to taste

For the Pesto:

• 2 cups fresh basil leaves, packed
• 1/2 cup grated Parmesan cheese
• 1/2 cup pine nuts or walnuts, toasted
• 2 cloves garlic, minced
• 1/2 cup extra-virgin olive oil
• Salt and black pepper, to taste

For the Cherry Tomato Topping:

• 1 pint cherry tomatoes, halved
• 2 tablespoons extra-virgin olive oil
• Salt and black pepper, to taste

Instructions:

For the Spaghetti Squash:

1. Preheat your oven to 375°F (190°C).

2. Cut the spaghetti squash in half lengthwise. Scoop out and discard the seeds.

3. Brush the cut sides of the squash with olive oil and season with salt and black pepper.

4. Place the squash halves, cut side down, on a baking sheet. Roast in the preheated oven for about 40-45 minutes, or until the flesh is tender and easily shreds into "spaghetti" strands with a fork.

5. In a food processor, combine the fresh basil, grated Parmesan cheese, toasted pine nuts (or walnuts), minced garlic, and a pinch of salt and black pepper.

6. With the food processor running, slowly drizzle in the extra-virgin olive oil until the pesto is smooth and well combined. Adjust the seasoning to taste.

7. In a small bowl, toss the halved cherry tomatoes with olive oil, salt, and black pepper.

8. Remove squash from the oven and let it cool slightly. Using a fork, scrape the flesh of the roasted squash to create spaghetti-like strands. Transfer the strands to a large bowl.

9. Add the freshly made basil pesto to the bowl of roasted spaghetti squash. Toss to coat the squash evenly with the pesto.

10. Arrange the halved cherry tomatoes on top of the pesto-coated spaghetti squash.

11. Serve your Spaghetti Squash with Pesto and Cherry Tomatoes with an extra sprinkle of Parmesan cheese, if desired.

Ingredients:

• 1 cup green or brown lentils, rinsed and drained
• 2 tablespoons olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 carrots, peeled and diced
• 2 celery stalks, diced
• 1 sweet potato, peeled and diced
• 1 parsnip, peeled and diced
• 1 cup butternut squash, peeled and diced
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 6 cups vegetable broth
• 2 bay leaves
• Salt and black pepper, to taste
• 2 tablespoons fresh parsley, chopped (for garnish)
• Crusty whole-grain bread, for serving

Instructions:

1. Rinse the green or brown lentils under cold water, drain, and set aside.

2. In a large soup pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic. Sauté for about 2-3 minutes until the onion becomes translucent.

3. Add the diced carrots, celery, sweet potato, parsnip, and butternut squash to the pot. Stir in the dried thyme and dried rosemary. Sauté for another 5 minutes, allowing the vegetables to soften slightly.

4. Add the rinsed lentils, vegetable broth, and bay leaves to the pot. Stir well to combine. Season with salt and black pepper to taste.

5. Bring the soup to a boil, then reduce the heat to low. Cover and simmer for about 25-30 minutes or until the lentils and vegetables are tender.

6. Once the soup is cooked, remove the bay leaves from the pot and discard them.

7. For a creamier texture, you can use an immersion blender to partially blend the soup. Leave some chunks of vegetables for texture. Alternatively, transfer a portion of the soup to a blender and carefully blend until smooth, then return it to the pot.

8. Ladle the Harvest Vegetable and Lentil Soup into bowls. Garnish with chopped fresh parsley. Serve with slices of crusty whole-grain bread for a complete and satisfying meal.

Ingredients:

For the Cider-Glazed Chicken:

• 4 boneless, skinless chicken breasts
• Salt and black pepper, to taste
• 2 tablespoons olive oil
• 1 cup apple cider
• 2 tablespoons Dijon mustard
• 2 cloves garlic, minced
• 2 tablespoons fresh thyme leaves

For the Wild Rice Pilaf:

• 1 cup wild rice
• 2 1/2 cups chicken or vegetable broth
• 1/2 cup diced onion
• 1/2 cup diced celery
• 1/2 cup diced carrots
• 1/2 cup sliced mushrooms
• 2 tablespoons butter
• 2 cloves garlic, minced
• 1/4 cup dried cranberries
• Salt and black pepper, to taste
• Chopped fresh parsley for garnish

Instructions:

For the Cider-Glazed Chicken:

1. Rinse the wild rice under cold water. In a separate saucepan, bring the chicken or vegetable broth to a boil. Add the rinsed wild rice, reduce heat to low, cover, and simmer for 45-50 minutes, or until the rice is tender and has absorbed the liquid. Remove from heat and fluff with a fork.

2. Preheat your oven to 375°F (190°C).

3. Season the chicken breasts with salt and black pepper on both sides.

4. In an oven-safe skillet, heat olive oil over medium-high heat. Sear the chicken breasts for 2-3 minutes on each side, or until they develop a golden-brown crust. Remove the chicken from the skillet and set it aside.

5. In the same skillet, add minced garlic and cook for about 30 seconds until fragrant. Stir in apple cider, Dijon mustard, and fresh thyme leaves. Bring the mixture to a simmer and let it cook for 2-3 minutes, allowing it to thicken slightly.

6. Return the seared chicken breasts to the skillet. Spoon the cider glaze over the chicken.

7. Transfer the skillet to the preheated oven and bake for 20-25 minutes or until the chicken reaches an internal temperature of 165°F (74°C) and is cooked through. Baste the chicken with the cider glaze occasionally during baking.

8. In a large skillet, melt the butter over medium heat. Add diced onion, celery, carrots, and sliced mushrooms. Sauté for about 5-7 minutes, or until the vegetables are tender.

9. Add the cooked wild rice to the skillet with the sautéed vegetables. Stir in minced garlic and dried cranberries. Cook for an additional 2-3 minutes to heat through. Season with salt and black pepper to taste.

10. Serve the cider-glazed chicken on a bed of wild rice pilaf. Spoon any remaining cider glaze from the skillet over the chicken. Garnish with chopped fresh parsley.