5 Meal Plan Featuring Fennel-baby (bunch),Radishes-Daikon,and Sweet Potatoes- Med-Lg (ea)(Org. From Vernon Burkhart)

Shopping List:

  • Fennel (1 bunch, baby)
  • Daikon Radish (2)
  • Sweet Potatoes (2 medium-large)
  • Arugula (1 bunch)
  • Small White Potatoes (1 quart)
  • Mizuna Mustard (1 bunch)
  • Chicken breasts (5)
  • Eggs (10)
  • Cheese (your choice: gouda, parmesan, or cheddar suggested)
  • Rice (3 cups)
  • Olive oil
  • Garlic (5 cloves)
  • Lemon (4)
  • Dijon mustard
  • Parsley (fresh)
  • Honey
  • Cumin
  • Paprika
  • Salt and pepper
  • Chili flakes (optional)
  • Vegetable broth

Meal 1: Breakfast – Sweet Potato Hash with Sautéed Greens and Poached Eggs

Time: 40 minutes
Difficulty: 3/10

Ingredients:

  • 2 medium-large sweet potatoes, peeled and diced
  • 4 eggs
  • 1 bunch mizuna mustard, chopped
  • 1 bunch arugula, chopped
  • Olive oil
  • 2 cloves garlic, minced
  • Salt and pepper
  • 1 tbsp chopped parsley
  • 1 tsp paprika
  • 1 tbsp apple cider vinegar (for the poached eggs)

Instructions:

  1. Heat 1 tbsp olive oil in a skillet over medium heat. Add sweet potatoes, salt, pepper, and paprika. Cook for 10–15 minutes, stirring occasionally, until tender.
  2. In another skillet, sauté garlic in 1 tbsp olive oil. Add chopped mizuna mustard and arugula, cooking for 5–7 minutes until wilted. Season with salt and pepper.
  3. Boil water in a shallow pan with 1 tbsp apple cider vinegar. Crack each egg into a cup and gently slide them into the water. Poach eggs for 4 minutes until whites are set but yolks are still runny.
  4. Serve the sweet potato hash topped with sautéed greens and poached eggs. Sprinkle with parsley.

Protein: Eggs | Carbohydrates: Sweet Potatoes

Meal 2: Lunch – Fennel and Radish Salad with Grilled Chicken

Time: 45 minutes
Difficulty: 4/10

Ingredients:

  • 1 bunch baby fennel, thinly sliced (fronds reserved for garnish)
  • 1 daikon radish, peeled and julienned
  • 2 chicken breasts, flattened with a meat mallet
  • 2 tbsp olive oil
  • 2 tbsp lemon juice
  • 1 tsp honey
  • 1 tsp Dijon mustard
  • Salt and pepper
  • Fresh parsley for garnish

Instructions:

  1. Preheat grill or grill pan. Season chicken breasts with salt, pepper, and a little olive oil. Grill for 6-7 minutes on each side until fully cooked. Let rest for 5 minutes.
  2. While chicken is grilling, whisk together in a small bowl: lemon juice, honey, Dijon mustard, and 2 tbsp olive oil. Season to taste with salt and pepper.
  3. Toss sliced fennel and radishes in a large bowl with the dressing.
  4. Slice the grilled chicken and serve atop the salad. Garnish with fresh parsley and fennel fronds.

Protein: Chicken | Carbohydrates: Daikon radish

Meal 3: Dinner – Pan-Seared Chicken with Lemon Mustard Rice and Arugula Salad

Time: 50 minutes
Difficulty: 4/10

Ingredients:

  • 3 chicken breasts
  • 1 cup rice
  • 1 bunch arugula, rinsed
  • 1 lemon (juice and zest)
  • 2 tsp Dijon mustard
  • 2 cloves garlic, minced
  • 2 tbsp olive oil
  • Salt and pepper
  • Chili flakes (optional)
  • 2 tbsp chopped parsley

Instructions:

  1. Cook rice according to the package instructions. Once done, stir in lemon juice, lemon zest, Dijon mustard, and 1 tsp olive oil. Set aside.
  2. Season chicken breasts with salt, pepper, and a pinch of chili flakes (if using). Sear them in 1 tbsp of olive oil over medium-high heat for 5–6 minutes per side, until golden and cooked through. Let rest for 5 minutes, then slice.
  3. In a bowl, toss arugula with a simple vinaigrette of 1 tbsp olive oil, 1 tbsp lemon juice, salt, and pepper.
  4. Serve sliced chicken over a bed of lemon mustard rice, with arugula salad on the side. Garnish with chopped parsley.

Protein: Chicken | Carbohydrates: Rice

Meal 4: Lunch – Potato and Radish Frittata with Arugula Salad

Time: 40 minutes
Difficulty: 4/10

Ingredients:

  • 1 quart small white potatoes, thinly sliced
  • 1 daikon radish, thinly sliced
  • 6 eggs
  • ½ cup shredded cheese (gouda, cheddar, or parmesan)
  • 1 tbsp olive oil
  • 2 cloves garlic, minced
  • Salt and pepper
  • 1 bunch arugula
  • 1 lemon
  • 1 tbsp olive oil for dressing
  • Salt and pepper (for salad)

Instructions:

  1. Preheat the oven to 375°F.
  2. Heat 1 tbsp olive oil in an oven-safe skillet over medium heat. Add potatoes and cook for 10 minutes until tender, stirring occasionally. Add garlic and radish, cooking for another 5 minutes.
  3. Beat eggs in a bowl, add ½ cup shredded cheese, and season with salt and pepper.
  4. Pour egg mixture over the potatoes and radish in the skillet. Cook on the stovetop for 5 minutes until the edges set, then transfer to the oven to bake for 15–20 minutes until fully set and golden.
  5. Toss arugula with olive oil, lemon juice, salt, and pepper. Serve alongside the frittata.

Protein: Eggs and Cheese | Carbohydrates: Potatoes and Radish

Meal 5: Dinner – Baked Chicken with Roasted Potatoes and Fennel

Time: 50 minutes
Difficulty: 4/10

Ingredients:

  • 2 chicken breasts
  • 1 bunch baby fennel, quartered
  • 1 quart small white potatoes, halved
  • 1 tbsp olive oil
  • 1 tsp cumin
  • 1 tsp paprika
  • Salt and pepper
  • 1 lemon, cut into wedges
  • ½ cup vegetable broth

Instructions:

  1. Preheat the oven to 400°F.
  2. Toss fennel and potatoes in olive oil, cumin, paprika, salt, and pepper. Spread on a baking sheet. Roast for 25–30 minutes, shaking halfway through.
  3. Meanwhile, in an ovenproof skillet, sear chicken breasts in 1 tbsp olive oil on medium-high heat for 5 minutes on each side until golden.
  4. Add vegetable broth and lemon wedges to the skillet with the chicken. Transfer to the oven and bake for an additional 15 minutes until chicken is fully cooked.
  5. Remove both the chicken and vegetables from the oven. Serve together with roasted fennel and potatoes, drizzled with the pan juices.

Protein: Chicken | Carbohydrates: Potatoes

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