Meal Prep for the Week of April 16, 2018

We’ve had such success with recipes over the weeks and patients have really taken a liking to certain recipes.  This week we decided to create some new ones and dial-in our recipes and repeat a few favorites!

All the recipes below are gluten-free. Options to make them vegetarian, vegan, and dairy-free are also included.  

 

Sweet Potato + Kale + Breakfast Sausage Hash

Ingredients

  • 2 bags Trader Joe’s organic kale
  • 1 package Trader Joe’s organic sweet potatoes, diced
  • 2 packages organic sweet breakfast sausage, sliced
  • 4 organic shallots, minced  
  • Organic avocado oil
  • Salt + pepper

 

Instructions

In a large frying pan, heat 1-2 tbsp avocado oil. Sauté shallots until translucent. Add sweet potatoes, salt, and pepper.  Cook until lightly brown on all sides and heated through. Remove the sweet potatoes from the pan and place in a large bowl.  If the frying pan seems dry, add 1 tbsp of avocado oil. Sauté the kale until stems are tender and leaves are wilted. Transfer the kale to the bowl with the sweet potatoes. Finally, sauté the sweet italian sausage and add it to the sweet potato and kale mixture. Season to taste with salt and pepper. Portion and store in glass containers in the refrigerator.  To serve, add a fried egg and/or diced avocado on top!

*For vegetarians, remove sausage and serve with a fried an egg

*For vegans, remove sausage and consider adding seeds, or nuts to the hash mixture.


 

Dairy-Free Rice Pudding

Ingredients

  • 2 cups organic white basmati rice
  • 8 cups Trader Joe’s unsweetened coconut milk
  • 3  tablespoona of cinnamon, plus more for serving
  • 1 cup maple syrup  
  • 2 organic eggs, whisked
  • Raisin or currants, to serve

Instructions

In a medium-large saucepan, cook 2 cups of white basmati rice with 4 cups of unsweetened coconut milk until the mixture boils. Lower the rice to simmer for 20 minutes. After twenty minutes check that the rice is fully cooked to a soft texture. Add the remaining coconut milk, maple syrup, and cinnamon, cook until the mixture starts to thicken, reduce the heat. While mixing with a wooden spoon, stir in the whisked eggs, be careful to not curdle the eggs.  Mix until well combined. Enjoy warm or chilled, to serve, garnish with cinnamon and raisins or currants.


 

#Paleo Chicken Tenders

Ingredients

  • 3 lb organic boneless skinless chicken breast tenders
  • 3 organic eggs
  • 2 cups almond meal
  • 2 teaspoons paprika
  • 1 teaspoon red pepper flakes
  • 2 teaspoons garlic powder
  • 2 teaspoons sea salt
  • 1 teaspoon black pepper

Instructions

Preheat oven to 400°.

Line a baking sheet with “If You Care” unbleached parchment paper,

Mix ground almond meal, paprika, red pepper flakes, garlic powder, sea salt and black pepper in a small bowl. Stir to combine.  Whisk three eggs in a bowl. Dredge each chicken tender in the egg bowl, then dip each into the almond meal mixture.Place the chicken tender on the on the parchment paper. Bake for 20 minutes or until cooked through, flip once at 10 minutes to evenly brown.

*Serve with paleo BBQ sauce, or as with did with “Hak’s Brown Sugar BBQ Sauce.”


 

#Glutenfree Soba Noodles

Ingredients

Noodles  

  • 1 package Eden 100% buckwheat soba noodles
  • 2 cups Trader Joe’s organic bell pepper,sliced
  • 2 cups Trader Joe’s organic carrots, sliced
  • 4 bok choy
  • 2 cups  Trader Joe’s organic snap peas
  • 2 sliced limes
  • ½ cup fresh herbs (cilantro + basil)

Miso Coconut Aminos Sauce

  • 1/2 cup unsweetened organic miso paste
  • 1/4  tablespoon coconut aminos
  • 1/4 tablespoon rice vinegar
  • 2 tablespoons maple syrup
  • 1 tablespoon red pepper flakes
  • 1 lime, juiced
  • Water, to thin sauce

Instructions

In a medium saucepan, boil water.  Follow instructions on package for cooking noodles.  Once cooked, rinse thoroughly with cold water to prevent over-cooking.   

Make the sauce: Whisk unsweetened organic miso paste, coconut aminos, rice vinegar, maple syrup, red pepper flakes, and lime together until combined. Add water until you get desired consistency.

 

Double Order No-Bake Chewy #GlutenFree Bars  


Ingredients

  • 1 cup Nutiva’s coconut oil
  • 1 cup Trader Joe’s organic raw honey (vegan alternative: coconut nectar)
  • 1 cup of Trader Joe’s almond butter
  • 1 teaspoon pink himalayan salt
  • 4 cups Trader Joe’s gluten-free oats
  • 2 cups organic fruit + nut blend from Clever at Costco, finely chopped
  • 2 cups Trader Joe’s Cashews, Almonds and Chocolate chunks +½ cup cocoa nibs,  finely chopped
  • 1 cup Nutiva’s organic hemp seeds  
  • 1 cup of Nutiva’s organic chia seeds
  • If You Care Bleach-free parchment paper

Instructions  

Line a baking dish with “If You Care” unbleached 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.


 

Stores:

  • Trader Joe’s
  • Lazy Acres Market
  • Sur La Table
  • Costco

 

Special Equipment:

  • Bleach-free parchment paper

 

Time: 4.50 hours including shopping time

 

Cost: $138  total in groceries and made 36 portions of food, or $3.83  per meal.

 

Check out our Instagram @naturesciencemedicine for more 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 and Dr. Erin Rhae Biller every Monday.

 

Recipes by Erin Rhae Biller, ND, a licensed naturopathic doctor and gluten-free/allergy-friendly author at Nature & Science Medicine.