5 Meal Plan Featuring Garlic- (for 3-5 bulbs)(From Elmira, conv),Asian Green: Cho Ho (bunch),and Herb: Italian Parsley

Shopping List:

  • Garlic (you already have 3-5 bulbs)
  • Cho Ho (Asian Greens) – bunch (already have)
  • Italian Parsley (already have)
  • Kale (you already have curly, red, green, or lacinato)
  • Napa Cabbage (already have)
  • Turnip Greens (already have)
  • Daikon Radish (you already have a large one)
  • Swiss Chard (already have)

Additional ingredients:

  • 6 large eggs
  • 10 oz firm tofu
  • 3 boneless, skinless chicken breasts
  • 1 package soba noodles
  • 1 cup jasmine rice
  • 1 loaf of sourdough bread
  • 1 small piece of fresh ginger
  • 1 lemon
  • Soy sauce
  • Sesame oil
  • Olive oil
  • 1 pack of shelled edamame (frozen or fresh)
  • ¼ cup tahini
  • 1 tablespoon miso paste
  • 1 tablespoon rice vinegar
  • 1 tablespoon Dijon mustard
  • 2 tablespoons honey or agave syrup
  • Salt & pepper
  • Crushed red pepper flakes
  • 1 package of mixed nuts (optional for garnish)
  • 1 small red onion
  • 1 cucumber

Meal 1: Breakfast – Kale, Daikon, and Herb Scramble (Serves 3)

Ingredients:

  • 6 large eggs
  • 2 garlic cloves, minced
  • 1 bunch kale, chopped
  • ½ Daikon radish, grated
  • ½ bunch Italian parsley, chopped
  • Olive oil, for sautéing
  • ¼ cup mixed nuts (optional topping)

Instructions:

  1. Whisk eggs in a bowl and season with salt and pepper.
  2. Heat olive oil in a pan over medium heat. Add garlic and sauté until fragrant.
  3. Add the chopped kale and grated daikon. Cook for about 5 minutes until softened.
  4. Pour in the eggs and cook until scrambled to the desired doneness.
  5. Mix in chopped parsley before removing from heat.
  6. Optionally, sprinkle with mixed nuts for a tasty crunch.

Protein: Eggs
Carbohydrate: None needed but can have a slice of sourdough on the side if preferred.

Meal 2: Lunch – Napa Cabbage and Chicken Soba Noodle Salad (Serves 3)

Ingredients:

  • 1 chicken breast, grilled and sliced
  • 1 bunch Napa cabbage, shredded
  • 1 large Daikon radish, julienned
  • ½ bunch Cho Ho (Asian greens), chopped
  • 1 pack soba noodles
  • 1 tablespoon sesame oil
  • 1 tablespoon soy sauce
  • 1 teaspoon rice vinegar
  • 1 garlic clove, minced

Instructions:

  1. Cook soba noodles as per package directions. Drain and rinse under cold water.
  2. Grill chicken breast (season simply with salt and pepper), then slice thinly.
  3. In a large bowl, combine shredded Napa cabbage, daikon radish, and Cho Ho greens.
  4. In a small bowl, whisk together sesame oil, soy sauce, rice vinegar, and minced garlic. Toss with the vegetables.
  5. Add the cooked soba noodles and grilled chicken slices. Mix everything gently.
  6. Garnish with extra parsley if desired.

Protein: Grilled Chicken
Carbohydrate: Soba Noodles

Meal 3: Dinner – Garlic and Herb Grilled Chicken over Swiss Chard (Serves 3)

Ingredients:

  • 2 chicken breasts
  • 4 garlic cloves, minced
  • ½ bunch Italian parsley, chopped
  • 1 bunch Swiss chard, roughly chopped
  • 2 tablespoons olive oil
  • 1 lemon (juiced)
  • Salt & pepper to taste

Instructions:

  1. Season chicken breasts with minced garlic, parsley, lemon juice, salt, and pepper. Let marinate for 10 minutes.
  2. Heat a skillet or grill over medium-high heat and cook chicken for about 5-6 minutes per side, until done.
  3. Meanwhile, in another pan, heat olive oil over medium heat. Add garlic and sauté until fragrant.
  4. Add the chopped Swiss chard and cook until wilted, about 5 minutes. Season with salt and pepper.
  5. Plate the Swiss chard and top with sliced grilled chicken. Garnish with a fresh squeeze of lemon juice for brightness.

Protein: Grilled Chicken
Carbohydrate: Serve with jasmine rice (1 cup cooked)

Meal 4: Lunch – Tofu and Turnip Green Stir-Fry (Serves 3)

Ingredients:

  • 10 oz firm tofu, cubed
  • 1 bunch turnip greens, chopped
  • 3 garlic cloves, minced
  • 1 tablespoon soy sauce
  • 1 tablespoon sesame oil
  • ½ teaspoon crushed red pepper flakes
  • 1 teaspoon fresh ginger, grated
  • Cooked jasmine rice (1 cup)

Instructions:

  1. Press the tofu to remove moisture and then cube it.
  2. Heat sesame oil in a pan over medium-high heat. Add garlic and ginger and sauté for about 1 minute.
  3. Add tofu cubes and cook until golden brown on all sides, about 5-7 minutes.
  4. Stir in turnip greens and a splash of soy sauce. Sauté until the greens are wilted, about 3-5 minutes.
  5. Season with crushed red pepper flakes for heat.
  6. Serve stir-fry over jasmine rice.

Protein: Tofu
Carbohydrate: Jasmine Rice

Meal 5: Dinner – Tahini-Miso Glazed Daikon and Greens (Serves 3)

Ingredients:

  • 1 large Daikon radish, sliced into rounds
  • 1 bunch Cho Ho (Asian greens), chopped
  • 1 garlic clove, minced
  • ¼ cup tahini
  • 1 tablespoon miso paste
  • 1 tablespoon soy sauce
  • 1 tablespoon honey or agave syrup
  • 1 teaspoon Dijon mustard
  • 1 teaspoon rice vinegar
  • 2 tablespoons olive oil

Instructions:

  1. Preheat oven to 400°F. Toss the Daikon slices with olive oil, salt, and pepper. Roast for about 20 minutes until tender.
  2. In a small bowl, whisk together tahini, miso paste, soy sauce, honey, mustard, and rice vinegar.
  3. Heat a pan with a little olive oil and lightly sauté the Cho Ho greens (about 3-5 minutes) with minced garlic until wilted.
  4. Once Daikon is roasted, brush it with the tahini-miso glaze and return it to the oven for an additional 5 minutes.
  5. Serve the glazed Daikon over sautéed greens.

Protein: This dish is protein-rich from tahini and miso paste.
Carbohydrate: Serve with a side of sourdough bread.

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