Mon-Fri Seasonal Recipes + Grocery Shopping List #10
This week’s meals are cozy, nutrient-dense, and full of fall flavor. I built this lineup around what’s abundant at the farmer’s market right now… sweet potatoes, kale, cabbage, carrots, beets, apples, and pears. Everything here is cooked (no raw elements), family-friendly (not spicy, but option to add spice later if you want), and under 30 minutes of prep. And as always, the full grocery list is at the bottom organized by type.
We’ve been focusing more on high-quality red meat this season, and I wanted each recipe to taste completely different: smoky, slow-simmered, Korean-inspired, Mediterranean, and bright with citrus and herbs.
Why We’re Prioritizing Red Meat
Over the past year, I’ve realized just how much nutrient density can vary across different animal proteins. If you’ve followed me for a while, you know I once tried veganism (it left me feeling awful, so I stopped). Even after that, I struggled for a time with the texture of red meat. It wasn’t until about two years ago that I began eating it consistently, and since then my bloodwork has improved significantly. Well-sourced red meat (especially grass-fed or pasture-raised) provides a mineral and vitamin profile that’s tough to match with chicken alone.
Heme iron from beef is the most absorbable form, supporting steady energy and strength.
Zinc, B12, and choline are more concentrated in red meat, key for focus, metabolism, and recovery.
Healthy fats and cholesterol help maintain balanced energy and brain function.
Complete amino acids and collagen-rich cuts support gut and tissue health.
We still include chicken and fish occasionally (I get extra nutrients from cod liver oil here’s the one my kids love daily too HERE, I also take Smidge Oysterzinc, and love spicy canned sardines on flaxseed crackers as a snack) but as far as dinners go… incorporating more well-sourced red meat has clearly boosted energy and satiety for our whole family. You won’t see pork in the lineup, since it’s more prone to parasites and not something we choose to eat.
A Quick Note on Chicken
Part of why chicken is less nutrient-dense comes down to how it digests food. Chickens are monogastric animals, meaning they have a single stomach like humans. They cannot ferment or extract nutrients from grasses and plants the way ruminant animals such as cows or lamb can.
Ruminants have multiple stomach chambers that allow them to break down cellulose and turn it into nutrient-rich compounds. This process concentrates minerals like iron and zinc, along with fat-soluble vitamins such as A, D, E, and K2.
In contrast, chicken meat tends to be lower in those micronutrients and higher in polyunsaturated fats, particularly omega-6, which can become imbalanced when eaten in excess. Chicken is still a great lean protein, but ruminant meats naturally offer more nourishment per serving, especially when raised on pasture. So for us, if we have the choice between chicken or beef, we’ll opt for beef.
Why were adding more in-season fruit
As we’ve brought more red meat into our meals, I’ve also been intentional about adding seasonal fruit, sourced locally whenever possible since it’s most nutrient-dense right after harvest. Pairing fruit with protein helps keep digestion steady and boosts nutrient absorption.
Vitamin C in apples, pears, and figs improves iron uptake.
Natural fiber supports digestion.
Antioxidants in local fruit counter oxidative stress.
Steady energy is easier to maintain when fruit accompanies protein.
Apples, pears, figs, and persimmons are beautiful right now. I’ve been roasting pears with root vegetables, serving sliced apples beside beef dishes, and baking figs with a drizzle of honey for dessert.
This is all to give a little context as to why you’ll see more beef recipes going forward!
Monday: Smoky Sweet Potato & Ground Beef Hash with Kale
Prep time: 10 min Cook time: 20 min Servings: 4