Our goal with blogging our meal prep experience is two fold: to prepare healthy meals to nourish and optimize our own health, and to encourage healthy eating for our patients. We strive to keep the costs of the meals low, while making them as healthy and tasty as possible!
All the recipes below are gluten-free. Options for vegan and dairy-free are also available.
1 package Trader Joe’s organic asparagus, diced
1 package Trader Joe’s organic mushrooms, thinly sliced
1 package Trader Joe’s organic kale, chopped into 1/2 inch lengths
1 ½ dozen Trader Joe’s organic eggs
3 tablespoons of Trader Joe’s vegan pesto
A few teaspoons of coconut oil, or butter
(optional) 1 cup rBST-free parmesan cheese
Salt + pepper
Heat oven to 350°F. Whisk 18 eggs together. In a large pan, sauté mushrooms, then asparagus, then the kale together in coconut oil until slightly tender. Let the vegetable mixture cool for five minutes then add the vegetables to the beaten eggs, salt and pepper, and add the parmesan cheese, if desired. Salt and pepper to taste. Ladle equal portions of eggs into oven safe dishes (preferably ceramic ramekins). Bake for 15- 20 minutes at 350°F. Remove from the oven and serve.
Turkey Quinoa Meatballs
1 cup quinoa
2 pounds of Trader Joe’s organic ground turkey
2 dozen Trader Joe’s organic eggs
1 package Trader Joe’s organic mushrooms, finely diced
Trader Joe’s vegan pesto
Trader Joe’s Green Goddess sauce
One bunch of organic kale, chopped
Trader Joe’s organic rainbow carrots
Trader Joe’s organic Persian cucumbers
Organic avocado oil
1- 2 tablespoon of red pepper flakes
1 tablespoon of cumin
Salt + pepper
Bleach-free parchment paper
Preheat the oven to 375°F. Line a baking sheet with parchment paper.
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 let it cool.
While the quinoa is being prepared, sauté the mushrooms and kale until tender, remove from the stove and let cool. Scramble two eggs, add red pepper, cumin, salt and pepper, and pour this onto the cooled quinoa. Add the cooked vegetables to the quinoa and egg mixture, then add in the turkey. Mix until well combined. Use an ice cream scoop/disher to scoop out out 4 tablespoon portions, then roll the mixture into meatballs. Place in rows on the baking sheet and bake for 20-30 minutes. Serve with pesto or green goddess sauce, and chopped organic carrots and organic cucumbers for some added crunch.
Vegan Mexican Mocha Chia Pudding with Banana
12 ounces of chia seeds
1 can of full-fat coconut milk
48 ounces Trader Joe’s unsweetened coconut milk
1/2 cup of organic cocoa powder
1 tablespoon of cinnamon
8 dashes of cayenne pepper
3/4 cup of maple syrup
Organic coconut flakes
(optional) Cocoa nibs
In a large bowl, mix the chia seeds with the canned full-fat coconut milk, unsweetened coconut milk, cinnamon, cayenne pepper, maple syrup, 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.
No-Bake Chewy #GlutenFree Bars
1/2 cup Nutiva’s coconut oil
1/2 cup Trader Joe’s organic raw honey (vegan alternative: coconut nectar)
1/2 cup of Trader Joe’s almond butter
1/2 teaspoon pink himalayan salt
2 cups Trader Joe’s gluten-free oats
2 cups organic fruit + nut blend from Clever at Costco, finely chopped
1/2 cup Nutiva’s organic hemp seeds
1/2 cup of Nutiva’s organic chia seeds
Bleach-free parchment paper
Line a small baking dish with bleach-free parchment paper, leaving the sides of the paper to protrude over the edge of the baking dish.
Melt the coconut oil, honey, almond butter, and salt in a medium saucepan.
In a medium bowl, add the oatmeal, fruits, nuts, and seeds, mix thoroughly.
Next add the liquid mixture to the oat mixture, and stir to coat.
Add the mixture to the parchment lined baking dish; press with the back of your hands so it is evenly spread out.
Fold the parchment paper over the granola so the top is covered. Flatten the granola forcefully, so it is as packed down. I place a book or bag of rice on top to help flatten the bars.
Place in refrigerator and allow to cool completely for two hours - or overnight.
Remove granola bars from parchment paper. Cut into rectangles or squares, and wrap individually with the parchment paper. Store in glass jars in the refrigerator.
🌺 Heart Nurturing Hibiscus Gummies with Rose Hips and Schisandra 🌺
2 1/2 cups Heart Nurturing Hibiscus 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 hibiscus syrup with a mixer. Once the hibiscus and the beef gelatin are evenly combined transfer to a medium pot. Heat on low-medium on the stove until the mixture is hot, but NOT boiling. Take the pan off of the heat, then pour the mixture into a silicone mold of your choosing. Let rest on the counter then 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 Heart Nurturing Hibiscus Gummies with Rose Hips and Schisandra
2 cups water
1 cup dried Mountain Rose Herbs hibiscus flowers
1 cup raw honey or coconut nectar
3 dropperfulls of Wise Women Herbals crataegus (hawthorn berry) tincture
1 tablespoon of Frontier Co-op rose hips
1 tablespoon of Mountain Rose Herbs schisandra chinensis berries
In a small pot, bring the water to a boil. When it is boiling, add the schisandra berries and simmer for 10 minutes. Stir in the dried hibiscus and rose hips and steep for 15-20 minutes. Then stir in the honey and allow the syrup to cool completely. Pour the syrup through a mesh strainer and add the 3 dropperfulls of crategus to the mixture, pour into glass bottles and store in the fridge. Can be used in soda water, on hotcakes or anyway you would use syrup.
- Trader Joe’s
- Sur La Table
- Emerson Ecologics
- Bleach-free parchment paper
- Silicone mold
- Mesh strainer
- Ice-cream scoop/disher
- Glassware for storage
Time: 3.5 hours including shopping time
Cost: $107 total in groceries made around 36 portions of food, or $2.97 per meal.
In total we made: 9 baked eggs, 12 no bake granola bars, 30 meatballs at 5 meatballs per meal for 6 meals, 5 mixed veggies servings, 9 chia puddings, and 30+ gummies.
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.
Meal prep by Dr. Nikodemas McNulty, Dr. Verena Eckstein, and Dr. Erin Rhae Biller.
Recipes by Erin Rhae Biller, ND, a licensed naturopathic doctor and gluten-free author at Nature & Science Medicine.