WEEKLY MEAL PREP GUIDE

---

 orzo

garlic + herb

braised chickpeas

broccoli, olive, + red onion

bulgur wheat

curry spiced

All grains are fully cooked, seasoned, and ready to eat. They are delicious: chilled, at room temperature or warmed (at 350 convection using a covered, oven safe dish).

 market mix

chicory mix

little gems

*if you ever have vinaigrettes leftover from the previous week, you can use it to marinated your vegetables before grilling/oven roasting! 

 broccoli crown- iacopi farm

• snack: trim off ends, cut into quarters through the core, and keep cutting into smaller florets; dip into either sauce
• raw: trim off ends, cut into quarters through the core, and keep cutting into smaller florets; add to salads & grain bowls
• oven roasted (broccoli steaks): trim off ends, cut in half making two large "steaks;" place on a sheet pan, drizzle with olive oil, season with salt and any desired herbs/spices; roast at 450 convection until golden brown/cooked through, about 15-20 minutes (check by poking the core with a fork or knife; it should be tender); if it starts to get too charred in the oven while cooking, feel free to flip the steaks halfway through or cover with tin foil until done
• oven roasted (florets): trim off ends, cut into quarters through the core and keep cutting into smaller florets; toss with olive oil, salt and any desired herbs/spices, and spread onto a sheet pan in a single layer; roast at 450 convection until golden brown (5-10 minutes); finish with a squeeze of fresh lemon 

 carrots - star route farms

• snack: enjoy carrots raw, dipped in either sauce
• raw: dice and add to salads and grain bowls
• oven roast: toss carrots (whole or cut into smaller pieces) in olive oil, salt, and other desired seasoning, and place in a thin layer on a baking sheet. bake at 425 convection for 10-12 minutes until lightly caramelized/charred
• grill (our favorite method): toss carrots in olive oil, salt, and any other desired seasoning, and place on a hot grill (moving around as they char) for about 5-8 minutes  

cheddar cauliflower - star route farms

• snack: trim off ends, cut into quarters through the core, and keep cutting into smaller florets; dip into bean dip or romesco
• raw: trim off ends, cut into quarters through the core, and keep cutting into smaller florets; add to salads & grain bowls
• oven roasted (cauliflower steaks): trim off ends, cut in half making two large cauliflower "steaks;" place on a sheet pan, drizzle with olive oil, season with salt and any desired herbs/spices; roast at 450 convection until golden brown/cooked through, about 15-20 minutes (check by poking the core with a fork or knife; it should be tender); if cauliflower starts to get too charred in the oven while cooking, feel free to flip the steaks halfway through or cover with tin foil until done
• oven roasted (florets): trim off ends, cut into quarters through the core and keep cutting into smaller florets; toss with olive oil, salt and any desired herbs/spices, and spread onto a sheet pan in a single layer; roast at 450 convection until golden brown (5-10 minutes); finish with a squeeze of fresh lemon 

*Market vegetables should always be washed before eating.

blood oranges - rojas family farms

• enjoy as a snack in wedges or slices
• peel and break into segments for salads and grain bowls

asian pear - roja family farm

• enjoy whole as a snack
• dice/slice for salads and grain bowls

satsuma mandarins - tory farm

• enjoy segments as a snack
• dice/slice for salads and grain bowls 

*Market fruit should always be washed before eating.

*a note on our weekly deliveries from monterey fish!

the fish delivered to you is handed to us fresh on monday morning (it's the last thing we add to your meal prep bundle). since monterey fish is a direct supplier working with boats as they come in with fresh seafood, this means thats the fish is almost always a few days fresher than if you purchased it at the grocery store. this means that it will typically remain fresh for a few days! 

if you are not sure that you'll get to your fish while still fresh, freezing is always an option. if you want to make sure it is still fresh, do what chefs do! a quick smell test. if the fish smells fresh and clean, that's your best indicator. 

long story short: seafood from monterey fish will typically stay fresh until at least wednesday or thursday, otherwise it will always freeze well!

brick chicken - olivier's butchery

bbq marinade*contains light salt*

• oven roast: season chicken with a touch of additional salt, place on a sheet pan with a thin layer of oil, roast at 425 convection for about 25 minutes, let rest for 5 minutes, and serve

 chicken breast - olivier's butchery

bbq marinade*contains light salt*

• oven roast: season the chicken with a touch of additional salt, place on a sheet pan with a thing layer of oil, roast at 425 convection for 15-20 minutes (depending on size of breasts), let rest for 5 minutes, and serve
• pan roast: pat the skin of the chicken dry with a paper towel. Season the chicken with a touch of additional salt. Get a large saute pan very hot, then add a thin layer of oil, carefully add the chicken breast skin side down to the pan. Turn the flame to medium, and continue to cook the chicken breasts until the skin is a delicious golden brown, and the breast is at least 2/3 cooked. Flip the breast over, and either continue cooking in the saute pan for about 5 minutes, or transfer to a sheet pan and finish cooking in a 400F oven for about 10 minutes. Let rest for 5 minutes before serving

stir fry beef - olivier's butchery

korean style marinade (contains salt)

• stir fry: drain excess liquid, heat a thin layer of oil in a saute pan over high heat, and stir fry for 3-4 minutes (or until cooked to desired temperature). Feel free to saute along with other vegetables to complete your stir fry.
• serve: spoon over rice, (or other grains) or scoop into lettuce leaves for lettuce wraps! 

petrale sole - monterey fish co.

• oven roast: season sole with salt and desired spices, place on a sheet pan drizzled with a thin layer of oil, drizzle additional olive oil over top of the fish, and bake at 425 convection to desired doneness (depends on thickness of piece and personal preference), about 3-6 minutes 
• our tip: petrale sole is delicate and mild (and cooks fast); we love it fresh out the oven with a squeeze of lemon juice and fresh herbs! 

*one of our favorite fish seasonings is equal parts cumin, coriander, paprika, onion powder, and garlic powder. Rub your fish with oil, and sprinkle with this mixture prior to cooking. 

 urfa vinaigrette

apple cider vinaigrette

coriander vinaigrette

vinaigrettes:

• dress greens for salads
• toss into a grain bowl
• drizzle over roasted/grilled market vegetables

*for all of our sauces and dressings, we always recommend allowing them to come to room temperature (aka temper!) and shaking well before serving for best taste and texture.

**Nick+Marissa tip: toss any vegetables from your market bag with some vinaigrette before roasting in the oven for added flavor! 

 whipped feta dip

• dip: for raw market vegetables, crackers or bread
• sauce: dollop on salads, grain bowls, over cooked proteins, over roasted/grilled vegetables. 

charmoula (moroccan salsa verde)

• snack: enjoy as a dip for raw market vegetables, or with warm crusty bread
• sauce: salads, grain bowls, over cooked proteins, over roasted/grilled vegetables

*with all of our sauces and dressings, we always recommend allowing them to come to room temperature (aka temper!) before serving for best taste and texture.

for finishing all of your creations like a pro!

marissa's crunchy mix*

*may contain nuts, sesame & wheat 

lemon wedges

mixed microgreens

1. little gems with apple cider vinaigrette + sliced asian pear + blood orange segments + cauliflower florets (raw or roasted) + marissa's crunch mix

2. roasted chicken + orzo + whipped feta dip (spread on bottom of the plate) + roasted broccoli + a squeeze of lemon + micros

3. oven roasted petrale sole + 1/2 bulgur wheat 1/2 chicories with urfa vinaigrette + roasted broccoli + roasted cauliflower + mandarin segments + a squeeze of lemon + a big spoonful of charmoula

4. roasted chicken + chickpeas + whipped feta dip (spread on the bottom of the plate) + a spoonful of charmoula + micros

 5.  sauteed beef stir fry + market greens with coriander vinaigrette + sauteed broccoli + sauteed carrots + blood orange segments + marissa's crunch mix