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What's on the Menu This Week: A November Feast of Flavor, Root Veggies, and Grab-and-Go Frittata Muf


As November rolls in, it's time to embrace the cozy flavors and nourishing meals that the season brings. In this blog post, I will share with you a delicious lineup of meals for the week that feature generous portions of flavor-filled dishes, root vegetables, and convenient grab-and-go frittata muffins. Get ready to indulge in a menu that not only hits your macros but also keeps you nourished and satisfied. Let's dive into the recipes using in-season ingredients!


1. Flavor-Filled Meals:

a. Maple-Glazed Salmon with Roasted Root Vegetables:

- Preheat the oven to 400°F (200°C).

- In a bowl, mix 2 tablespoons of maple syrup, 2 tablespoons of soy sauce, and 1 tablespoon of Dijon mustard.

- Place salmon fillets on a baking sheet lined with parchment paper. Brush the glaze on top of the salmon.

- In a separate bowl, toss a variety of root vegetables (such as carrots, parsnips, and sweet potatoes) with olive oil, salt, and pepper. Spread them around the salmon.

- Roast in the oven for 15-20 minutes or until the salmon is cooked through and the vegetables are tender.


b. Creamy Butternut Squash Soup:

- In a large pot, sauté 1 onion and 3 garlic cloves in olive oil until softened.

- Add 1 medium-sized butternut squash (peeled, seeded, and cubed), 1 apple (peeled, cored, and chopped), and 4 cups of vegetable broth.

- Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the squash is tender.

- Use an immersion blender or transfer the mixture to a blender to puree until smooth.

- Stir in 1/2 cup of coconut milk, 1 teaspoon of cinnamon, and salt and pepper to taste. Simmer for an additional 5 minutes.


2. Grab-and-Go Frittata Muffins:

These frittata muffins are perfect for meal prep or on-the-go breakfasts. They can be customized with your favorite vegetables and toppings!

- Preheat the oven to 350°F (175°C).

- In a bowl, whisk together 8 eggs, 1/4 cup of milk, and salt and pepper.

- Grease a muffin tin and evenly distribute your choice of vegetables (such as spinach, bell peppers, and mushrooms) among the muffin cups.

- Pour the egg mixture into each cup, filling them about 3/4 full.

- Add a sprinkle of shredded cheese on top.

- Bake for 20-25 minutes or until the frittata muffins are set and slightly golden.


3. Pumpkin Granola for Yogurt:

- Preheat the oven to 325°F (165°C).

- In a large bowl, combine 3 cups of rolled oats, 1 cup of pumpkin puree, 1/2 cup of maple syrup, 1/4 cup of melted coconut oil, and 1 teaspoon of pumpkin pie spice.

- Mix until well combined and the oats are coated.

- Spread the mixture evenly on a baking sheet lined with parchment paper.

- Bake for 25-30 minutes or until the granola is golden, stirring every 10 minutes for even baking.

- Allow it to cool completely before storing in an airtight container.

- Serve this pumpkin granola over yogurt for a delightful and nutritious breakfast or snack.


This week's menu is packed with flavor, nourishment, and convenience. From the maple-glazed salmon with roasted root vegetables to the creamy butternut squash soup, you'll savor the taste of November's bounty. The grab-and-go frittata muffins and pumpkin granola offer easy options for busy mornings. Embrace the season's in-season ingredients and enjoy a week filled with delicious meals that keep you satisfied and nourished. Bon appétit!

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