WEEKLY MEAL PREP GUIDE

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braised chickpeas

giardiniera

orzo pasta

creamy herbs + broccoli

farro

lemon + hrbs

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

butter lettuces

little gems

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

hass avocados - brokaw ranch co.

• dice or slice for salads and grain bowls
• or slice, and finish with a squeeze of lemon and sprinkle of salt, and enjoy as is

asparagus - zuckerman farm

preparation: trim ends of asparagus, just an inch or two

• snack: enjoy raw, plain or dipped in either sauce
• raw: slice into coins for salads and grain bowls
• oven roast: toss asparagus (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 5-8 minutes until tender
• grill: toss asparagus in olive oil, salt, and any other desired seasoning, and place on a hot grill (moving around as they char) for about 2-5 minutes 

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 

cauliflower - green thumb organics

• 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.

star ruby grapefruit - brokaw ranch

• snack:  either cut in half, scored, and eaten with a spoon; into wedges and eaten like an orange; or in slices
• slice: and easily peel/cut off rind to add to salads and grain bowls, peel and separate/cut into segments for salads and grain bowls 

golden nugget mandarins - roja family farm

• enjoy as a snack
• cut into segments for salads and grain bowls
• peel and separate/cut into segments 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

green goddess*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

green goddess*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

flat iron - olivier’s butchery
thyme, olive oil*

• pan sear: season steak with salt. heat a sauté pan over high heat with a thin layer of oil,. carefully add steak and turn heat to medium-high. sear each side for 2-3 minutes (or to desired doneness). let rest for 5 minutes before slicing and serving.
• grill: season with salt. grill on high for 2-3 minutes per side (or to desired doneness). let rest for 5 minutes before slicing and serving. 

branzino* - monterey fish co.

• oven roast (recommended): season branzino with salt and desired spices. place on a sheet pan drizzled with a thin layer of oil, skin side down. 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 5-8 minutes. eating the skin is optional (we love it), but you can easily peel it off before serving if you like!
• pan sear (for crispy skin): season branzino with salt and desired spices. pat skin dry with paper towel. heat sauté pan with a thin layer of oil. carefully add branzino to pan, skin side down. sear on medium-high heat for 2-3 minutes per side or to desired doneness (depends on thickness of piece and personal preference). 
• our tip: branzino is delicate and mild; we love it fresh out the oven with a squeeze of lemon juice and fresh herbs!
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*the pin bones have been removed from the fish, but we cannot 100% guarantee removal of all bones. we always advise caution when consuming fish, in case of bones.

*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. 

buttermilk-herb vinaigrette

black garlic vinaigrette

apple cider 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! 

 bagna cauda

• snack: enjoy as a dip for vegetables, crackers, or bread
• sauce: salads, grain bowls, over proteins, over roasted/grilled vegetables 

jalapeno sesame salsa

• snack: enjoy as a dip for raw market vegetables or crackers!
• sauce: salads, grain bowls, over 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. market mix with apple cider vinaigrette + sliced asparagus (raw) + golden nugget mandarin segements + sliced avocado + marissa's crunch mix

2. roasted chicken + little gems with buttermilk vinaigrette + sliced (raw) carrot + sliced avocado + marissa's crunch mix

3. roasted chicken + 1/2 farro 1/2 butter lettuces with black garlic vinaigrette + oven roasted cauliflower + oven roasted asparagus + a big spoonful of bagna cauda

4. oven roasted branzino + orzo pasta + sliced avocado + grapefruit segments + micros + and a squeeze of lemon

5.  grilled flat iron + chickpeas + grilled asparagus + grilled carrots + a big spoonful of jalapeno salsa + micros + a sqeeze of lemon