WEEKLY MEAL PREP GUIDE

---

french couscous

lemon + herb

farro

olives, red onion, cucumber

rice noodles

tofu + scallion

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

red gems

chicory mix

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

hass avocados - brokaw ranch co.

• dice or slice for salads and grain bowls
• or slice, and finish with a squeeze of lemon and sprinkle of salt, and enjoy as is

sweet potato - gg farm

• oven roast: peel the potatoes, and leave whole, or cut into smaller pieces. Toss with olive oil and salt (feel free to add any other spices in your cabinet). Place on a sheet pan, and roast in a 400 degree oven until fork tender. May take 10-20 minutes.
• grill: peel the potatoes, and leave whole, or cut into smaller pieces. Toss with olive oil and salt (feel free to add any other spices in your cabinet). Grill over medium high heat until charred and tender (about 5 minutes per side.) If the potatoes start to get too charred, but are not cooked yet, remove them from the grill and finish cooking in the oven. 

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 - 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 

*Market vegetables should always be washed before eating.

star ruby grapefruit - brokaw ranch

• snack:  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, peel and separate/cut into segments for salads and grain bowls 

sumo mandarins - rojas family farms

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

clementine mandarins - rojas family farms

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

lamb chops - olivier's butchery

thyme, olive oil, garlic*contains salt

• pan sear: season with salt (marinade contains no salt), heat a saute pan over high heat with a thin layer of oil, carefully add lamb (start first by placing the narrow strip that still has a layer of fat attached down in the pan to render for about a minute), then turn heat down to medium-high, sear for 2-4 minutes per side (to desired doneness), and let rest for 5 minutes before serving
• grill: season with salt, grill on high for 2-3 minutes per side (or to desired doneness), and let rest for 5 minutes before serving

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. 

red wine vinaigrette

kimchi vinaigrette

mustard 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! 

  roasted red pepper 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 

mustard salsa verde

• 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

*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 kimchi vinaigrette + sliced (raw) broccolini + sliced ( raw) carrot + sumo mandarin segments + marissa's crunch mix

2. roasted chicken + 1/2 farro 1/2 chicories with mustard herb vinaigrette + hummus (spread on the bottom of the plate) + marissa's crunch mix

3. roasted chicken + little gems with red wine vinaigrette + sauteed broccolini + sauteed carrots + sliced avocado + a dollop of hummus (on top of chicken)

4. oven roasted salmon + rice noodles + sliced (raw) carrot + sliced avocado + a squeeze of lemon + a drizzle of kimchi vinaigrette + micros + marissa's crunch mix

5.  grilled lamb chops + french couscous + grilled sweet potatoes + grilled broccolini + clementine segments + a big spoonful of salsa verde + micros