WEEKLY MEAL PREP GUIDE

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french couscous

lemon + herb

rice noodles

bahn mi style

farro

kale + olives

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

little gems

red butters

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

brussels sprouts - iacopi farms

• oven roast: peel away and discard outer leaves, then either keep them whole or cut them in half, toss with olive oil, salt and pepper, and roast at 450 for 5-10 minutes until a nice and char and caramelization is achieved
• bonus points/fun way for kids to help: peel off and discard the outer leaves, then continue to peel each petal off layer by layer (good project for the kiddos!), season with salt and pepper, and saute the petals like you would spinach, for 2-3 minutes over high heat in a thin layer of oil  

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 

Delicata squash - oya organics

• prep: Trim the stem end of the squash, then slice the squash into ½ “ rings, discarding the end pieces. Using a spoon, scoop out the inside ‘guts’ of the squash, and discard
• oven roast: spread the squash on a sheet pan, drizzle with olive oil, salt and pepper. Bake at 400 convection for 5-10 minutes, or until tender
• grill: toss the squash with olive oil, salt and pepper, and carefully arrange on a hot grill. Grill each side for 3-4 minutes, or until tender
• Enjoy on its own, or add to salads and grain bowls

*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

gala apples - devato orchards

• 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

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

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! 

salmon  - monterey fish co.

• oven roast: season salmon with salt and desired spices, place on a sheet pan with a thin layer of oil, and bake at 400 convection until desired doneness in achieved (depends on thickness of piece and personal preference), about 6-12 minutes
• pan sear: season salmon with salt and desired spices, heat sauté pan with a thin layer of oil, carefully add fish to the pan and sear on medium-high heat for 3-4 minutes (until a golden crust is achieved on one side), then flip and cook on other side for an additional 1-2 minutes, or to desired doneness
• finish with a squeeze of lemon

*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. 

rice wine vinaigrette

harissa-tahini vinaigrette

white balsamic 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! 

 peanut sauce

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

mustard creme fraiche

• snack: enjoy as a dip for raw market vegetables 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 white balsamic vinaigrette + mandarin segments + pomegranate seeds + marissa's crunch mix

2. roasted chicken + butter lettuces with harissa-tehina vinaigrette + roasted delicata squash + roasted brussels sprouts + a drizzle of peanut sauce

3. roasted chicken + 1/2 farro 1/2 little gems with rice wine vinaigrette + sliced (raw) carrot + pomegranate seeds + sliced apple + a drizzle of mustard creme fraiche sauce

4. oven roasted salmon + french couscous + roasted brussels sprouts + roasted delicata squash + a squeeze of lemon + micros + a big spoonful of mustard creme fraiche

 5.  sauteed stir fry beef + rice noodles + mandarin segments + pomegranate seeds + a big spoonful of peanut sauce + micros + marissa's crunch mix