Fall 28 Day Plan - Week 3, First Half

This week has a couple of delightful breakfasts - yogurt with spiced pears as well as poached eggs over a brussels sprout and yam hash. The great thing about both of these is that they mostly cook in the oven, requiring very little hands on time.

For dinners, we have a hearty salmon dish with kale and white beans along with a zesty curried chickpea dish and a lighter salad with pears - perfect for a Fall lunch or light Fall dinner.

For details of how the recipe and shopping list quantities are intended to be used over the course of the full week, refer to Week 1, First Half.

Breakfasts

Oven Roasted Brussels Sprout and Yam Hash with Poached Eggs (2 meals)
Oven Roasted Brussels Sprout and Yam Hash with Poached Eggs

Yogurt with Roasted Spiced Pears (2 meals)
Yogurt with Roasted Spiced Pears

Dinners/Lunches

Broiled Salmon with White Beans and Kale
Broiled Salmon with White Beans and Kale

Curried Chickpeas with Spinach and Roasted Cauliflower
Curried Chickpeas with Spinach and Roasted Cauliflower

Arugula and Pear Salad with Chicken and Walnuts
Arugula and Pear Salad with Chicken and Walnuts

Shopping List

Produce

2 lb brussels sprouts
1 head cauliflower
1 bunch kale
10 oz baby spinach
10 oz arugula
2 yams
1 red onion
1 head garlic
1 small knob ginger or jarred minced ginger
0.75 oz fresh thyme
5 red pears

Meat and Seafood

1-1/2 lbs salmon fillets
1 lb boneless, skinless chicken breast

Pantry Items

15 oz can cannellini beans
2 15 oz cans garbanzo beans
28 oz can crushed tomatoes
8 oz chicken broth
1 c walnut pieces

Dairy

1 dozen eggs
1 quart plus 6 oz plain yogurt
4 oz crumbled blue cheese

Staples to Have on Hand

Curry Powder
Cumin
Turmeric
Cayenne
Cinnamon
Ground ginger
Dijon mustard
Red wine vinegar
Olive oil
Salt
Pepper


Donna Whitlock

Donna Whitlock