Dairy-free and gluten-free menu planner, Jan 29 – Feb 4

This week’s menu:

• Hearty Fish Chowder and Carrot Raisin Salad
• Seven-Vegetable Pasta with Tarragon Glaze and Chicken and Sweet Pea Soup
• Greek Style Turkey Patties with Lemon Tahini Dressing and Green Salad with Tomatoes and Cucumber
• Lentils with Sweet Potatoes and Spinach and Wild Mushroom and Walnut Rice
• Risotto with Artichokes and Leeks with Chicken and Broccoli Cauliflower Bisque

Vegetarian Menu options:

• Hearty Quinoa and Veggie Chowder and Carrot Raisin Salad
• Seven-Vegetable Pasta with Tarragon Glaze and Almonds and Sweet Pea Soup
• Falafel Patties with Lemon Tahini Dressing and Green Salad with Tomatoes and Cucumber
• Lentils with Sweet Potatoes and Spinach and Wild Mushroom and Walnut Rice
• Risotto with Artichokes and Leeks with White Beans and Broccoli Cauliflower Bisque

This week’s menu planner is full of savory and delicious dishes, that are easy to make and should take no more than 30 minutes to prepare.  They are also very versatile – you can add chicken or fish or even beans or lentils to the dishes to fit your needs.

The Hearty Fish Stew is especially delicious – and I gave some to my son as well and he loved it.  The little bit of rice flour and almond milk makes it creamy and the nutmeg adds a savory flavor.  Enjoy!

Hearty Fish Chowder

Ingredients:

1 tablespoon olive oil

1 small yellow onion, diced

2 cloves garlic, minced

1 teaspoon salt

2 tablespoons brown rice flour

3 cups vegetable stock

1/2 cup chopped carrots

1/2 cup chopped celery

1 cup diced potatoes

1/2 cup green peas

1/2 teaspoon black pepper

1/2 teaspoon nutmeg

1 pound salmon fillet

1 cup almond milk

1 tablespoon balsamic vinegar

2 tablespoons chopped parsley

Steps:

1.  Heat olive oil in a large soup pot to medium-high heat and sauté the onion until it is soft and translucent.  Add the garlic, salt and flour and cook for 2-3 minutes.

2.  Slowly stir in vegetable or chicken stock, carrots, celery, potato, peas, black pepper and nutmeg and cooked, covered, for 5 minutes.

3.  While the vegetables are cooking, wash the fish and cut into 1-inch cubes.  Add to the vegetable mixture and simmer, covered, until the vegetables are tender and the fish is flaky.  Stir in almond milk, balsamic vinegar and parsley.  Heat through and serve.

Vegetarian option: Instead of adding fish, add 1 cup of quinoa to the soup when you add the vegetables.  Bring to a boil, the reduce heat to a simmer and cook for 15 minutes.  Add the almond milk, vinegar and parsley at the end.

Substitutions: Salmon: mahi mahi, haddock, flounder, swordfish, etc.  Almond milk: GF rice milk, coconut milk or other non-dairy milk.  Vegetables: parsnips, blue potatoes, sweet potatoes, zucchini, etc.

Nutritional info: Per Serving: 342 Calories; 10g Fat (25.1% calories from fat); 29g Protein; 37g Carbohydrate; 6g Dietary Fiber; 72mg Cholesterol; 1915mg Sodium.

Recipe source or inspiration: Meals that Heal by Lisa Turner