WEEKLY MEAL PREP GUIDE

---

 braised lentils

summer squash + yogurt

jasmine rice

furikake

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

romaine

butter lettuce

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

 jimmy nardello peppers - zuckerman farm

• snack: enjoy peppers raw, dipped in either sauce
• raw: slice peppers into rings for salads and grain bowls
• sauté: slice peppers into rings, heat a thin layer of oil in a sauté pan over medium-high heat, and sauté for 2-3 minutes. Or saute as whole peppers

 cherry tomatoes - lonely mountain farm

• enjoy whole as a snack
• add to salads and grain bowls (whole or halved)

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 

*Market vegetables should always be washed before eating.

  ruby seedless grapes - tory farms

• enjoy as a snack
• raw: add to salad
• roast: toss with olive oil, salt, and pepper roast at 350F for 10 minutes, or until slightly shriveled. And add to salads or grain bowls 

arkansas black apples - k&j orchards

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

bette anne plums - tory farms

• enjoy whole as a snack
• raw: dice or slice for salads or grain bowls
• grill: cut in half and quickly grill until slightly charred. slice or dice, and add to salads or 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

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! 

 halibut  - monterey fish co.

• oven roast: season halibut 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 halibut with salt and desired spices, heat saute 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 saute the other side for an additional 1-2 minutes, or to desired doneness
• 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. 

buttermilk-herb vinaigrette

black garlic 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! 

sungold tomato pesto

• 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 

bagna cauda

• snack: enjoy as a dip for vegetables, crackers, or bread
• 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. butter lettuces with white balsamic vinaigrette + grapes + sliced plums + sliced jimmy nardellos + marissa's crunch mix

2. roasted chicken + market mix with black garlic vinaigrette + roasted broccolini + marissa's crunch mix

3. roasted chicken + 1/2 quinoa 1/2 romaine with buttermilk vinaigrette + cherry tomatoes + roasted broccolini + marissa's crunch mix + a drizzle of sungold tomato pesto

4. oven roasted halibut + lentils + a squeeze of lemon + a big spoonful of bagna cauda  + micros

 5. sauteed beef stir fry + jasmine rice + sauteed (sliced) jimmy nardellos + sauteed broccolini + cherry tomatoes + a big spoonful of sungold tomato pesto + micros

french couscous

lemon + herb

rice noodles

bahn mi

farro

s&s spice mix

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

butter lettuces

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

blue lake beans - mcginnis ranch

• snack: enjoy bean raw, dipped in either sauce
• raw: dice or slice for salads and grain bowls
• oven roast: toss beans (whole or cut into smaller pieces) in olive oil, salt, and other desired seasoning, place in a thin layer on a baking sheet, and bake at 450 convection for 3-6 minutes until lightly blistered/charred
• finish with a squeeze lemon! 

mixed zucchini - star route

• snack: cut into bite-sized pieces or medallions, dipped in either sauce as a snack
• raw: add sliced squash to salads and grain bowls
• oven roast: toss squash (whole, halved or in bite-sized pieces) in olive oil, salt, and any other desired seasoning, and place in a thin layer on a baking sheet. bake at 425 convection for 4-8 minutes, until lightly charred and beginning to soften
• grill: toss squash (whole or halved) in olive oil, salt and any other desired seasoning, placing on a hot grill for 2-6 minutes (moving around as they char) 

cornito giallo peppers- lonely mountian farm

• snack: enjoy peppers raw, plain or dipped in either sauce
• raw: slice peppers into sticks for salads and grain bowls
• sauté: slice peppers into sticks, or leave whole. heat a thin layer of oil to a sauté pan over medium-high heat, and sauté for 2-3 minutes

*Market vegetables should always be washed before eating.

 cape gooseberries - tierra farms

• snack: enjoy as a snack (peel back husk and eat whole)
• raw: add to salads and grain bowls (peel back husk and cut into halves or slice into thin rounds) 

candew melon - zuckerman farm

• enjoy cut into wedges as a snack
• dice or slice for salads and/or grain bowls

emerald beaut pluots - tory farms

• enjoy whole as a snack
• raw: dice or slice for salads or grain bowls
• grill: cut in half and quickly grill until slightly charred. slice or dice, and add to salads or 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

bulgogi *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

bulgogi *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. 

mustard herb vinaigrette

kimchi vinaigrette

avocado 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! 

 herb 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 

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 avocado vinaigrette + sliced pluots + sliced (raw) peppers + marissa's crunch mix

2. roasted chicken + butter lettuces with mustard-herb vinaigrette + herb hummus (spread on the bottom of the plate) + roasted zucchini + roasted blue lake beans

3. roasted chicken + 1/2 rice noodles 1/2 cabbage mix with kimchi vinaigrette + sliced (raw) blue lake beans + a spoonful of jalapeno salsa + marissa's crunch mix

4. sauteed shrimp + french couscous + herb hummus (spread on the bottom of the plate) + roasted zucchini + sliced (raw) cornito peppers + a squeeze of lemon + micros

 5. grilled korean style short ribs + farro + a big spoonful of jalapeno salsa + micros