WEEKLY MEAL PREP GUIDE

---

braised beans

artichoke + herb

brown rice

moroccan spiced 

quinoa

lemon + herb

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

arugula

romaine

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

 broccolini - oya organics

• snack: enjoy raw, plain or dipped in either sauce
• raw: cut into smaller pieces, or as whole florets, tossed into salads and grain bowls
• oven roast: toss in olive oil, salt, and any other desired seasoning. place in a thin layer on a baking sheet. bake at 450 convection for 8-12 minutes, until slightly  charred. finish with a squeeze of fresh lemon
• grill: toss in olive oil, salt and any other desired seasoning. cook on a hot grill for 3-5 minutes (moving around as they char). finish with a squeeze of fresh lemon 

carrots - mcginnis ranch

• 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 - 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.

pomegranate - tory farms

• prep: there are two methods we suggest to clean a pomegranate-cut the pomegranate in half horizontally. Hold the pomegranate half (cut side facing your palm) over a large bowl filled with water (we would suggest doing this in the sink). Use a wooden spoon or rubber spatula to whack the back of the pomegranate until the seeds fall out and into the water. Continue to hit until all or most of the seeds come out. The pithy white parts will float to the top of the water, and you can scoop those out. Drain the pomegranate seeds and dry on a paper towel.
• prep: another method is to lightly score around the stem of the pomegranate, and remove the red skin. This should expose the white membranes within the pomegranate. Then, take a knife and more deeply score the pomegranate while following the direction of the white membrane lines you see. After scoring through the red skin, you should be able to pull apart the wedges with your hands. You can snack on those wedges themselves (like an orange wedge), or you can use your fingers to loosen the seeds out of the pith
• enjoy the seeds on their own, or add to salads and grain bowls

fuyu persimmon - 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

herbs de provence*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

herbs de provence*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

pork tenderloin - olivier’s butchery

black pepper, thyme, olive oil. light salt*

• ***pork tenderloin can be grilled/roasted as a whole piece, or if you prefer, you can cut into 4 medallions to cook individually***
• pan sear: cut into 4 medallions, and season with salt (marinade contains some salt), heat a sauté pan over high heat with a thin layer of oil, carefully add pork and turn heat to medium-high, sear each side for 3-5 minutes (or to desired doneness), and let rest for 5 minutes before serving
• grill: season with salt, if grilling whole tenderloin, cook for 4-6 minutes per side (or to desired doneness), if grilling medallions, cook for 2-5 minute per side, and let rest for 5 minutes before serving
• oven roast: season with salt, place on a sheet pan drizzled with a thin layer of oil, and roast at 400 convection for 15-20 minutes, for whole tenderloin, or 10-15 minutes for medallions (or to desired doneness) and let rest for 5 minutes before 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!

*the pin bones have been removed froFm 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. 

 sherry vinaigrette

chipotle orange vinaigrette

buttermilk-herb 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! 

chimichurri

• 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 

pepita hummus

• snack: enjoy as a dip for raw market vegetables or crackers!
• sauce: salads, grain bowls, over proteins, over roasted/grilled vegetables.
• bread: spread on a slice of bread or dip with crackers 

*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 chipotle-orange vinaigrette + mandarin segments + roasted cauliflower florets + pomegranate seeds + marissa's crunch mix

2. roasted chicken + romaine lettuce with buttermilk-herb vinaigrette + sliced (raw) carrots + (raw) broccoli florets + marissa's crunch mix

3. roasted chicken + quinoa + pepita hummus (spread on the bottom of the plate) + roasted broccoli + roasted cauliflower florets + a squeeze of lemon + a spoonful of chimichurri + micros

4. oven roasted branzino + braised beans + mandarin segments + a squeeze of lemon + a big spoonful of chimichurri + micros

 5.  grilled pork tenderloin + 1/2 brown rice 1/2 arugula with sherry vinaigrette + pepita hummus (spread on the bottom of the plate) + mandarin segments + sliced fuyu persimmon + pomegranate seeds