WEEKLY MEAL PREP GUIDE

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 french couscous

lemon + herb

rice noodles

bahn mi

farro

cashew, arugula, orange

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! 

asparagus - zuckerman farm

preparation: trim ends of asparagus, just an inch or two

• snack: enjoy raw, plain or dipped in either sauce
• raw: slice into coins for salads and grain bowls 

white sweet potato - gg family 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. 

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

cauliflower - star route farms

• 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 

broccoli crown- gg 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.

navel oranges - tory 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

bulgogi marinade*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 marinade*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 (raw) asparagus + sliced avocado + navel orange segments + marissa's crunch mix

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

3. oven roasted chicken + french couscous + herb hummus (spread on the bottom of the plate) + roasted asparagus + roasted sweet potatoes + a squeeze of lemon + micros

4. sauteed shrimp + rice noodles + roasted cauliflower + navel orange segments + a big spoonful of jalapeno-sesame salsa

 5.  grilled korean style short ribs + cabbage mix with kimchi vinaigrette + roasted broccoli + navel orange segments + a big spoonful of jalapeno-sesame salsa + marissa's crunch mix