WEEKLY MEAL PREP GUIDE

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 jasmine rice

fried rice

bulgur wheat

pepper ragu

braised lentils

delicata squash + kale

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

cabbage mix

romaine

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

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 

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 

purple cauliflower - star route farm

• 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 

 romanesco cauliflower - oya 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.

sumo mandarins - rojas family farms

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

ruby pomelo - rojas family farms

• snack: just like a grapefruit (just has a lot more peel and sweeter, less bitter fruit!); 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 

*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

lemon chili*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

lemon chili*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

korean style beef short ribs - olivier's butchery

thyme, olive oil, garlic*contains salt

• oven roast: season with salt, place on a sheet pan with a thin layer of oil, and bake at 450 convection for about 5-7 minutes
• grill: season with salt, cook for about 2 minutes per side (these cook very quickly!), and let rest for 5 minutes before serving 

shrimp - monterey fish co.

sweet&sowers spice blend* (marinade contains no salt)

• pan sear: season shrimp with salt (marinade contains no salt). heat sauté pan with a thin layer of oil. carefully add shrimp to the pan and sear on medium-high heat for 1-2 minutes per side.
• our tip: shrimp cook quickly! as soon as they turn pink and start to slightly curl in the pan, they are ready.
• finish with a squeeze of lemon 

*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. 

white balsamic vinaigrette

avocado vinaigrette

rice wine 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! 

tzatziki sauce

• snack: enjoy as a dip for raw market vegetables or crackers!
• sauce: salads, grain bowls, over cooked proteins, over roasted/grilled vegetables.  

muhummara (roasted piquillo pepper, pomegranate, & walnut dip)

• snack: enjoy as a dip for raw market vegetables, bread, or crackers!
• 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. market mix with avocado vinaigrette + roasted romanesco + roasted purple cauliflower + pomelo segments + sumo mandarin segments + marissa's crunch mix

2. roasted chicken + braised lentils + roasted broccolini + a big spoonful of tzatziki + micros + a squeeze of lemon

3. oven roasted chicken + 1/2 bulgur wheat 1/2 romaine with white balsamic vinaigrette + muhummara (spread on the bottom of the plate) + roasted romanesco

4. sauteed shrimp + cabbage mix with rice wine vinaigrette + sauteed (sliced) carrot + sauteeted broccolini + sliced pomelo + a squeeze of lemon + marissa's crunch mix

 5.  grilled korean style short ribs + jasmine rice + grilled purple cauliflower + sumo mandarin segments + micros + marissa's crunch mix