Meal Prep for the Week of April 2, 2018
Setting yourself up for healthy eating success all week is as easy as Monday Meal Prep. We make healthy meals with common ingredients you can buy at one or two stores.
All the recipes below are gluten-free. Options to make them vegetarian, vegan, and dairy-free are also available.
Sweet Potato + Kale + Sausage Hash
- 2 bags Trader Joe’s organic kale
- 1 package Trader Joe’s organic sweet potatoes, diced
- 1 package Trader Joe’s organic sweet italian chicken sausage, sliced
- 4 shallots, minced
- Organic avocado oil
- Salt + pepper
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, and sauté the kale until heated through. 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.
Peanut- Free, Tree Nut-Free Oatmeal Morning Muffins
- 2 eggs, or 2 flax eggs
- ½ cup organic Sunbutter sunflower spread
- ½ cup organic grade A maple syrup
- 6 ripe medium bananas, mashed
- 2 organic zucchinis, grated
- ½ cup coconut milk
- 1 tbsp vanilla extract
- 3 cups Trader Joe’s gluten-free oat
- ½ cup nuts, dried fruit, or seeds, optional
- 2 tablespoons baking powder
- 2 teaspoons cinnamon powder
- 1 teaspoon ginger powder
- 1 teaspoon Himalayan salt
- “If You Care” brand unbleached parchment muffin liners
- Muffin tin
Preheat the oven to 350 ° F. Line a muffin tin with unbleached parchment paper liner like the ones we use from the brand, If You Care.
In a medium bowl, mix all the dry ingredients together. In a small bowl, thoroughly mix all the wet ingredients together. Add the wet ingredients to the dry ingredients and mix together until well combined. Using a 4 tablespoon ice cream disher, dish out muffin portions into the unbleached parchment paper liners. Bake at 350 ° F for 17-25 minutes. Cool and serve.
Vegan Matcha Chia Pudding
- 12 ounces of chia seeds
- 1 can of full-fat coconut milk
- 48 ounces Trader Joe’s unsweetened coconut milk
- 3 ½ tablespoon matcha powder
- 1 tablespoon of cinnamon
- 3/4 cup of maple syrup
- 4 bananas
- 1 lemon
- 1 package Trader Joe’s organic coconut flakes
In a large bowl, mix the chia seeds with the canned full-fat coconut milk, unsweetened coconut milk, cinnamon, maple syrup, and matcha powder together. Whisk until ingredients are evenly mixed. 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, and coconut flakes. Cover and refrigerate for up to five days.
Spring Rolls Fit for Spring
Fresh Spring Rolls:
- 24 brown rice spring roll papers
- 2 cups organic millet
- 2 pounds of organic chicken thighs
- 2 cups Trader Joe’s organic bell pepper, julienned*
- 2 cups Trader Joe’s organic carrots, julienned*
- 2 cups fresh herbs (cilantro + basil)
*sliced lengthwise into thin strips
- 1/2 cup unsweetened organic peanut butter
- 4 tablespoons coconut aminos
- 4 tablespoons Trader Joe’s sweet chili sauce
- 1 tablespoon maple syrup
- 1 tablespoon red pepper flakes
- 1 lime, juiced
- Water, to thin sauce
Preheat the oven to 350 ° F.
Make the sauce: Whisk unsweetened organic peanut butter, coconut aminos, sweet chili sauce, red pepper flakes and lime together until combined. Add water until you get desired consistency.
Bake chicken thighs with salt and pepper and/or sweet red chili sauce, for about 30 minutes - until the chicken is cooked to a center temperature of 165° Fahrenheit.
In a medium saucepan combine 2 cups of millet, 2 cups of water, or broth, and a pinch of salt. Bring to a rolling boil. Once boiling, lower heat to a gentle simmer and cover for 15 minutes. Turn off the heat and let sit for 5 minutes. After five minutes fluff the millet with a fork and let it cool.
Prepare fresh spring rolls: Add cool water to a large plate. Place 1 brown rice paper sheet in the water on the plate, covering both sides of the paper with water; let stand for about 20-30 seconds, or just until soft. Place rice paper sheet on a flat cutting board. Arrange 1 lettuce piece in center of sheet, top with 3 carrot strips, 3 bell pepper strips, a few basil leaves, a few sprigs of cilantro, few pieces of chicken, and a couple of tablespoons of millet. Fold sides of sheet over filling, then roll contents to close the wrap (like you would with a burrito). Gently press seam to seal. Place spring roll, seam side down on plates, or wrap in bleach-free parchment paper to preserve freshness.
*For vegan variation, remove chicken, add extra millet.
No-Bake Energy Snack Balls
- 1 cup nut or seed butter
- 1 cup medjool dates, chopped
- 1/2 cup of organic maple syrup
- 1 tablespoon vanilla extract
- 2 tablespoons organic cinnamon powder
- 1/2 cup unsweetened coconut flakes
- 1/2 cup chia seeds
- 2 cups gluten free oats
- 1 cup Barbara’s organic brown rice crisps
- ½ cup Mountain Rose bulk lemon balm
- 2 tablespoons Om Mushroom Restore powder
Line a baking sheet with “If You Care” unbleached parchment paper. In a large bowl, combine the unsweetened coconut flakes, chia seeds, gluten free oats, and Barbara’s organic brown rice crisps. In a food processor, pulse the lemon balm and OmRestore mushroom powder until they are finely ground. Add the lemon balm and mushroom mixture to the ingredients in the bowl mixture.
In a food processor, pulse the medjool dates, maple syrup, vanilla extract, until well combined. Add the date mix puree the ingredients in the bowl and mix until texture is mealy yet sticky.
Using a four tablespoon disher or ½ cup measure mixture, using your hands press and roll the mixture into circular balls. Store in mason jars in the refrigerator.
- Trader Joe’s
- Lazy Acres Market
- Sur La Table
- Mountain Rose Herbals
- Bleach-free parchment paper
- Bleach-free parchment muffin liners
- Ice-cream scoop/disher
Time: 3.75 hours including shopping time
Cost: $128 total in groceries and made 36 portions of food, or $3.55 per meal.
In total we made: 8 large matcha chia seeds, 24 no-bake energy balls (8 portions), and 24 fresh spring rolls (8 portions), 6 portions of hash, and 24 muffins (12 portions).
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.