WEEKLY MEAL PREP GUIDE

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black rice

paella spiced 

quinoa

cauliflower+ preserved meyer lemon

bulgur wheat

giardiniera

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

arugula

*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 

 broccoli crown- iacopi farm

• snack: trim off ends, cut into quarters through the core, and keep cutting into smaller florets; dip into either sauce
• raw: trim off ends, cut into quarters through the core, and keep cutting into smaller florets; add to salads & grain bowls
• oven roasted (broccoli steaks): trim off ends, cut in half making two large "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 it 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.

hayward kiwis - brokaw ranch

• enjoy as a snack (cut in half and eat with a spoon, cut into quarters and eat like an orange segment, or remove skin and slice/dice into smaller pieces)
• dice/slice for salads and grain bowls

owari mandarins - tory farm

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

shin li pears- k&j orchards

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

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

*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 - 

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 - 

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

marbre beef cut - olivier’s butchery

lemon, thyme, olive oil, garlic*

• pan sear: 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. 

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 wine vinaigrette

avocado 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! 

romesco

• dip: for raw market vegetables, crackers or bread
• sauce: dollop on salads, grain bowls, over cooked proteins, over roasted/grilled vegetables. 

harissa whipped goat cheese

• dip: for raw market vegetables, crackers or bread
• sauce: dollop on 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. cabbage mix with apple cider vinaigrette + mandarin segments + sliced pear + pomegranate seeds + marissa's crunch mix

2. roasted chicken + market mix with avocado vinaigrette + broccoli florets + sliced carrot + marissa's crunch mix

3. oven roasted chicken + 1/2 quinoa 1/2 arugula with white wine vinaigrette + pomegranate seeds + marissa's crunch mix

4. sauteed shrimp + forbidden rice + mandarin segments + a big spoonful of romesco + a squeeze of lemon + micros

5. grilled marbre beef + bulgur wheat + harissa whipped goat cheese (spread on the bottom of the plate) + grilled carrots + grilled broccoli + a squeeze of lemon + micros

overnight oats -*enjoy cold!

oats, Alexandre yogurt, hemp hearts, chia seeds, cinnamon, coconut sugar

• spoon into a bowl, feel free to stir in some milk or water if you'd like a thinner consistency
• if you'd like it sweeter, you can add maple syrup or honey 
• top with nuts, sliced strawberries, banana, or any fruit of your choice