Meal Prep for Week of March 19, 2018
Dr. McNulty and I wanted to meal prep to show that naturopathic medicine is a lifestyle - it’s more than just blood tests, physical exams, supplements, IM injections, or IV therapy. Every patient benefits from diet, lifestyle, and mindfulness interventions. All the recipes below are gluten-free and grain-free, options for dairy-free are also available.
Paleo Protein Pancakes
- 3 cups Birch Benders Paleo Pancake Mix
- 2 ⅔ cups of water
- 2 chopped Trader Joe’s raspberry chocolate batons
- 1 pint container organic blueberries
Heat a griddle or skillet to medium-high heat. Lightly grease pan with coconut oil.
Combine Birch Benders, water, chocolate and organic blueberries. Let the mixture rest for a couple of minutes, to let the batter can thicken.
Using a 1/4 cup measure, scoop batter into pan, one to three pancakes at a time, depending on the size of your pan.
Cook until bubbles have formed and popped and sides are mostly dry.
Turn once. Remove from heat.
If making a larger batch, pancakes can be stored in a 200° oven.
Garnish with whisky whipped cream or maple syrup.
- 1 package Trader Joe’s organic asparagus, diced
- 1 package Trader Joe’s organic mushrooms, thinly sliced
- 1 package Trader Joe’s organic spinach, chopped into 1/2 inch lengths
- 1 container of Trader Joe’s marinated artichokes, diced
- 1 dozen Trader Joe’s organic eggs
- A few teaspoons of coconut oil, or butter
- (optional) 1 cup rBST-free parmesan cheese
- 1 bunch of parsley, roughly chopped
- Salt + pepper
Heat oven to 350°F. Whisk one dozen egg together. In a large pan, sauté mushrooms, then asparagus, then the spinach together in coconut oil until slightly tender. Let the vegetable mixture cool for five minutes then add the vegetables to the beaten eggs, add parmesan cheese if desired. Salt and pepper to taste. Ladle equal portions of eggs into oven safe dishes (preferably ramekins). Bake for 10- 20 minutes at 350°F. Remove from the oven and serve.
Wild Alaskan Cod en Papillote with Quinoa
- 1 cup quinoa
- 2 tablespoons tamari
- 3 tablespoons fresh ginger, grated on smallest side of a box grater
- 2 tablespoons honey
- 3 tablespoons sesame oil
- 4 tablespoon of white miso
- 1 ½ packages of Trader Joe’s organic asparagus
- 2 Portabella mushrooms, sliced
- 1/2 bunch of parsley
- 6 pieces (4 ounces each) wild Alaskan cod fillets, skin removed
- Salt + pepper
- Bleach-free parchment paper
Preheat the oven to 400°F.
To make the marinade, mix the tamari sauce, ginger, honey and sesame oil together in a small bowl. Separate 3/4 of the marinade in a glass container and marinate the fish for 20-30 minutes.
While the fish is marinating make the quinoa. Measure 1 cup of quinoa and place in a fine-mesh strainer. Rinse thoroughly with cool water for about 2 minutes. If desired, toast the quinoa in a little coconut oil then stir in 2 cups of water, or broth, and a pinch of salt. Bring to a rolling boil. Once boiling, lower heat and cover for 15 minutes. Turn off the heat and let sit for 5 minutes. After five minutes you can fluff the quinoa and it is ready to serve.
Cut 6 rectangular pieces of parchment paper large enough to hold the pieces of fish.
Fold each piece of parchment in half and cut the parchment into a heart shape. Open the parchment up and place 5 pieces of asparagus on the bottom of the parchment paper, then place a piece of the wild caught alaskan cod on top of the asparagus.
With the remaining 1/4 of the prepared marinade, place 1 teaspoon of marinade on top of the cod with a spoon, or a brush. Then place three slices of Portabella mushroom and some parsley on top of the fish.
Fold the top half of the parchment over the fish. Starting at one end, fold the edges of the parchment, overlapping the folds to seal the open edge completely. Place the packages on one or two baking sheets.
Bake in the oven for 10-15 minutes, until the parchment paper puffs up and the fish is just cooked through. Transfer the parchment packages to plates. Carefully cut the packages open, being careful of the steam. Serve with quinoa as is or pan fry for a few seconds in coconut oil to brown the fish.
Vegan Chocolate Chia Pudding with Banana
- 1 package Trader Joe’s organic chia seeds
- 1 can of full-fat coconut milk
- 48 ounces Trader Joe’s unsweetened coconut milk
- 1/2 cup of organic cocoa powder
- 4 bananas
- 1 lemon
- Organic coconut flakes
- (optional) Cocoa nibs
In a large bowl, mix the chia seeds with the canned full-fat coconut milk, unsweetened coconut milk, and cocoa powder together. Allow the mixture to sit for 15-20 minutes so that the chia seeds can absorb the coconut milk and the chia is a chewy texture reminiscent of tapioca pudding.
Chop banana and squeeze lemon juice on top to reduce browning.
Serve the chia pudding in mason jars by layering coconut flakes, chia pudding, banana, chia pudding, coconut flakes and cocoa nibs. Cover and refrigerate for up to five days.
- 2 cups Elevated Elderberry Syrup (see recipe below)
- 2/3 cups of Vital Proteins Grass-fed Beef Gelatin
In a medium bowl while the liquid is cold, combine the beef gelatin and elderberry syrup with a mixer. Once the elderberry and the beef gelatin are evenly combined transfer to a medium pot. On the stove heat through on low-medium but DO NOT boil. Take the pan off of the heat, then pour the mixture into a silicone mold of your choosing. Transfer to the refrigerator to cool. After an hour, remove the gummies from the mold, and place in mason jars. Store in the refrigerator.
Dr. Biller's Elevated Elderberry Syrup is a simple elderberry syrup recipe made with dried elderberries, hibiscus, astragalus bark, honey, and herbs for an immune boosting yummy syrup.
- 1 cup dried black elderberry
- ¼ cup dried hibiscus flower
- 1 ounce astragalus bark
- 4 cups of water
- (optional) 2 teaspoons organic mulling cider spice
- 1 cup raw local honey or 100% Organic Raw Neem Honey
Pour water into medium saucepan, and add elderberries, astragalus and mulling cider spice. Bring to a boil, cover and reduce to a simmer for about 30 minutes, after 30 minutes add the hibiscus, cook for another 15 minutes until the liquid has reduced by almost half. Macerate the berries and water mixture, then strain with a mesh strainer into a glass jar, or bowl. Discard the elderberries, hibiscus and astragalus, and let the liquid cool to room temperature. When the mixture has cooled, add about 1 cup of honey, and stir well. Pour the syrup into a mason jar, or old maple syrup bottles, and place in the refrigerator.
- Trader Joe’s
- Lazy Acres
- Sur La Table
- Bleach-free parchment paper
- Silicone mold
- Mesh strainer
- Glassware for storage
Time: 4.5 hours including shopping time
Cost: $120 total for 23 meals, $5.22 per meal, plus whipped cream and elderberry gummies for an additional $27.
Check out our Instagram @naturesciencemedicine for meal prep ideas
Make an appointment with us at Nature and Science Medicine to find ways to improve your health through diet, lifestyle, and mindfulness interventions alongside laboratory testing, supplementation, intramuscular therapy, and/or intravenous therapy.
Recipes by Erin Rhae Biller, ND, a licensed naturopathic doctor, at Nature & Science Medicine.