Eggless meals for the week

This is in our newspaper this morning.  After looking it over, I'm sticking with eggs.
Uneggspected
innovation
AI helps design eggless meal plan for a week
Mackensy Lunsford AI-assisted Reporter | Southern Kitchen | USA TODAY NETWORK
Whatever your feelings on artificial intelligence, I believe we need to learn how to use it to our advantage – it’s not going away anytime soon. ● With that in mind, I’ve been exploring how to use ChatGPT to make my life more convenient and here’s what I’ve learned. I’ve employed it to help me come up with meal ideas and to make my grocery lists based on specific recipes and dietary needs. ● Earlier this year, when I found the egg cooler at my local grocery store empty amid the issues of bird flu and hoarding before a storm, I asked ChatGPT to help me develop a one-week, egg-free meal plan with some recipes.
● Since artificial intelligence is hardly infallible, especially when it comes to food, I tested the recipes and vetted the list. I developed the third recipe for the tahini noodles on my own, without the help of AI.
This eggless “egg” salad sandwich is made with chickpeas and vegan mayo.
MACKENSY LUNSFORD/SOUTHERN KITCHEN
PHOTO ILLUSTRATION BY DANI CHERCHIO/USA TODAY NETWORK, AND GETTY IMAGES
Eggless meal plan for the week
Day 1 Breakfast: Oatmeal with berries, chia seeds and almond butter.
Lunch: Chickpea salad sandwich on whole-grain bread with a side of cucumber and tomato salad (recipe for chickpea salad follows).
Customizable tahini noodle salad should be in your healthy repertoire. MACKENSY LUNSFORD/SOUTHERN KITCHEN
Dinner: Garlic butter salmon with roasted sweet potatoes and steamed green beans.
Day 2 Breakfast: Greek yogurt with granola, honey and sliced bananas.
Lunch: Lentil soup with a side of crusty bread.
Dinner: Stir-fried tofu with vegetables (bell peppers, carrots, broccoli) and jasmine rice.
Day 3 Breakfast: Smoothie (banana, spinach, peanut butter, almond milk, flaxseeds).
Lunch: Quinoa and black bean bowl with avocado and salsa.
Dinner: Spaghetti with homemade marinara sauce and a side salad.
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Day 4 Breakfast: Chia pudding with coconut milk, maple syrup and fresh berries.
Lunch: Mediterranean grain bowl (farro, roasted chickpeas, cucumber, olives, hummus and tahini dressing from the noodle salad, recipe follows).
Dinner: Baked chicken thighs with roasted Brussels sprouts and mashed potatoes.
Day 5 Breakfast: Toast with almond butter and sliced strawberries.
Lunch: Veggie wrap (hummus, spinach, shredded carrots, bell peppers, avocado).
Dinner: Shrimp tacos with cabbage slaw and lime crema.
Day 6 Breakfast: Coconut milk smoothie (mango, pineapple, chia seeds, coconut
flakes).
Lunch: Thai peanut noodle salad with tofu and snap peas.
Dinner: Baked eggplant parmesan with garlic bread.
Day 7 Breakfast: Cottage cheese with sliced peaches and walnuts.
Lunch: Black bean and quinoa chili with cornbread (recipe for chili follows).
Dinner: Grilled steak with roasted potatoes and sautéed spinach.
Chickpea salad sandwich
This is a fresh, light, and protein-packed lunch option. When I made the recipe, I added some extra lemon juice and half a teaspoon of turmeric for color, but otherwise, it’s right on.
Servings: Four For the sandwich
1 can (15 ounces) chickpeas, drained and rinsed 2 tablespoons mayonnaise (or vegan mayo) 1 tablespoon Dijon mustard 1 teaspoon lemon juice 1 tablespoon olive oil 1 celery stalk, finely chopped
1 ⁄ 4 cup red onion, finely chopped Salt and pepper, to taste 4 slices whole-grain bread Lettuce or spinach leaves (optional) Sliced tomatoes (optional)
To make the sandwich: In a medium bowl, mash the chickpeas with a fork or potato masher until mostly mashed but still chunky. Add mayonnaise, Dijon mustard, lemon juice, olive oil, celery, and red onion. Stir to combine. Season with salt and pepper to taste. Toast the whole-grain bread slices, if desired.
Assemble the sandwich by spreading the chickpea salad onto two slices of bread.
Add lettuce and sliced tomatoes if using. Serve immediately, or wrap in parchment for a lunch on the go.
Black bean and quinoa chili
I added two chopped and deseeded jalapeno peppers and used chicken broth instead of vegetable broth because that’s what I had in the pantry. I also added shredded cheddar cheese and sour cream to the chili to serve.
For the chili:
1 cup quinoa, rinsed 1 can (15 ounces) black beans, drained and rinsed 1 can (15 ounces) diced tomatoes (with their juices) 1 can (6 ounces) tomato paste 1onion, chopped 1 bell pepper, chopped 1 carrot, diced 2 cloves garlic, minced 2 cups vegetable broth 1 tablespoon chili powder 1teaspoon cumin
1 ⁄ 2 teaspoon smoked paprika 1 ⁄ 4 teaspoon cayenne pepper (optional, for heat) Salt and pepper to taste 1 tablespoon olive oil
1 ⁄ 2 cup corn kernels (optional) Fresh cilantro or green onions (for garnish)
To make the chili: In a large pot, heat olive oil over medium heat. Add the onion, bell pepper, and carrot. Cook for 5-7 minutes, until softened. Add the garlic and cook for another 1-2 minutes, until fragrant. Stir in the chili powder, cumin, smoked paprika and cayenne (if using). Cook for 1 minute to toast the spices. Add the quinoa, black beans, diced tomatoes, tomato paste and vegetable broth to the pot. Stir to combine. Bring to a boil, then reduce the heat to low. Cover and simmer for 25-30 minutes, or until the quinoa is cooked and the chili has thickened. Stir occasionally. If you’re using corn, add it in the last 5 minutes of cooking. Season with salt and pepper to taste. Serve hot, garnished with fresh cilantro or green onions.
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Tahini noodle salad with roasted tofu and veggies
This salad is endlessly adaptable. Want more tartness in your tahini dressing?
Add more lemon juice. Like it extra garlicky? Add more cloves. Want to add fresh ginger? That’s fine too. Just taste as you go and adjust to your preferences.
For the tahini dressing:
1 ⁄ 3 cup tahini 1 tablespoon toasted sesame oil 1 tablespoon olive oil 1 garlic clove 1tablespoon honey 2 tablespoons Bragg’s liquid aminos 1 tablespoon rice wine vinegar, seasoned 1 tablespoon lemon juice Warm water to thin Salt to taste as needed
For the roasted tofu:
1 ⁄ 2 block of firm tofu, cubed into bite-sized pieces 1 tablespoon toasted sesame oil Salt and pepper to taste 1tablespoon sesame seeds
For the salad:
10 ounces of dry noodles: Rice, ramen, udon, whatever works.
Assorted vegetables: Shredded lettuce, shredded purple cabbage, sliced green onion, sliced red peppers, carrot matchsticks and peas are all great. The more colorful the better.
Optional toppings: Fresh herbs such as basil or cilantro leaves, toasted sesame seeds, furikake seasoning, lime or lemon wedges, shredded nori, chili crisp.
To make the salad: Preheat the oven to 350 degrees. Boil your noodles until just tender, then drain and shock in cold water to chill. Drain again and set aside.
Combine all tahini sauce ingredients in a blender or food processor, blending in warm water last to thin as needed. Taste and adjust seasonings. The sauce will thicken as it sits, especially if chilled.
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