Free Meal Plan: Curried Carrot and Cauliflower Soup with Apple and Ginger

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As I start to ponder the fact that shorts weather is imminent, I’m trying to eat healthier with summer in mind – and so this week will see a veggie-rich rice bowl, lean and spicy-sweet beef lettuce wraps and grilled cheese with braised kale.

On Friday, a big pot of gingery curried carrot and cauliflower soup is easy to sip while curled on the couch, and will ensure I get my veggies next week by providing leftovers for lunch.


free meal plan brown rice bake recipeI love the versatility of a rice bowl; anytime I make rice I make extra to store in the fridge with quick fried rice or rice bowls in mind. (Cooked rice freezes well too, if you don’t get around to it in a timely manner.) As Shaina puts it, a Mediterranean-style rice bake with marinated artichoke hearts, sun-dried tomato and goat cheese is just the thing for those end-of-winter days.

Mediterranean Style Brown Rice Bake with Hinode Rice

Photo credit: Shaina of Food for my Family


free meal plan kale grilled cheese recipeI’m a huge fan of creamy Boursin cheese – which comes in plain, peppered or herbed varieties – all are wonderfully meltable, and kale is a perfect pairing in a crispy, golden sandwich. Maybe I’ll make Friday’s carrot and cauliflower soup today to go with it, and then won’t have to do anything (besides pick up some good bread or bake a batch of biscuits) after work on Friday.

Grilled Cheese with Braised Kale and Boursin

Photo credit: Dan of Dan’s Good Side


free meal plan Bulgogi beef recipeThe Korean classic is easy to make at home – and a mixture of sweet, spicy beef strips and peppers is fun to serve with butter lettuce leaves for make-your-own lettuce wraps. Set out a bowl of the filling and a pile of lettuce leaves for everyone to assemble their own – perfect for those busy nights when everyone’s schedule doesn’t quite jive.

Bulgogi Beef

Photo credit: Gwendolyn of Patent and the Pantry


free meal plan SweetSaltyWings recipeSweet, tangy and sticky with an Asian flair – made with garlic, soy sauce and honey – these are perfect kid-slash-pub food, and great for a casual dinner with the family. Since Thursday tends to be TV night, we can consolidate dinner and couch snacks by serving something we can also eat with our fingers. Veggies and dip make a perfect pairing.

Sweet and Salty Chicken Wings

Photo credit: Amy of Family Feedbag


free meal plan curried carrot califlower soup recipeThis gingery curried carrot soup with cauliflower is one of my favourites – perfect for sipping out of an oversized mug or eating from a deep bowl while curled up on the couch. (The curry flavour is mild – add more or omit it for more sensitive palates.)

Curried Carrot and Cauliflower Soup with Apple and Ginger

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