WELCOME, DIRKSEN FAMILY!
Delivery day: FRIDAY (I'm sorry, I need thursday as a prep day as I learned this past week I need a little more time between families)NOTES
YES:
anti-inflammatory foods: fatty fish (salmon, sardines, mackerel, tuna), olive oil, avocado oil, leafy greens (spinach, kale, arugula), berries, turmeric, ginger, garlic
omega-3s: flaxseed, chia seeds, walnuts
magnesium rich foods: pumpkin seeds, almonds, spinach
B vitamins: eggs, legumes, nutrional yeast, leafy greens
gut health support: probiotic foods (yogurt, kefir, sauerkraut, kimchi) prebiotic foods (onions, garlic, leeks, bananas, asparagus, oats)
whole clean carbs (quinoa, brown rice, sweet potatoes, oats, lentils, beans)
healthy fats (avocados, olive oil, coconut oil (sparingly), nuts and seeds)
AVOID:
pro-inflammatory foods (refined sugar, white flour, processed foods, trans fats)
nervous system stressors (sodium, artificial sweetners, artificial colors and preservatives)
saturated fats (heavy cream, butter, fried foods, fatty red meat)
NEXT WEEK MEAL OPTIONS
SOUPS + STEWS
DOLMA AVGOLEMONO SOUP (Greek Creamy Egg Lemon Soup) [lean ground beef, onion, fresh dill, oregano, white rice, grape leaves, chicken stock, eggs, greek yogurt]
CHICKEN + BROWN RICE [chicken broth, carrot, onion, celery, chicken breast, fresh thyme, fresh parsley, fresh sage, brown rice]
CURRIED CAULIFLOWER BISQUE [cauliflower, onion, celery, apple, curry powder, turmeric, coconut milk, vegetable stock, avocado oil, lime]
SALADS
ITALIAN COBB [chopped romaine, cucumber, tomato, fresh mozzarella, parmesan, oregano, olives, egg, fresh basil, creamy italian protein yogurt dressing]
LENTIL SALAD [lentils, chickpeas, bell peppers, carrot, shallot, parsley, cilantro, curried tahini yogurt dressing]
GREEK VILLAGE [seedless cucumber, sugar bomb tomatoes, shallot, kalamata olives, feta cheese, lemon, extra virgin olive oil, fresh oregano]
BALSAMIC [butter lettuce, carrots, cucumber, tomato, blue cheese, balsamic vinaigrette]
ENTREES
BEEF + BROCCOLI [sliced top sirloin steak, broccoli, teriyaki sauce (coconut aminos, garlic, ginger, sesame oil, sambel olek, honey, chili flakes), side of steamed brown rice]
CHICKEN LIMONE [pan seared chicken breast, lemon yogurt caper sauce (lemon, chicken stock, greek yogurt, garlic, shallot, avocado oil, capers, fresh parsley), chickpea pasta, spinach, extra side of parmesan]
SHRIMP SAGANAKI [pan seared lemon garlic shrimp, fried halloumi cheese, tomato quinoa (quinoa, tomatoes, onion, chicken stock, parmesan, extra virgin olive oil), green beans.
SOUS VIDE PROTEINS (see marinade options)
turkey tenderloin,, chicken breast, chicken thigh, pork tenderloin, salmon, cod, shrimp, lentils
PROTEIN MARINADES
NAKED [sea salt + pepper]
SIMPLE ROAST [garlic, onion, lemon, thyme, sea salt, pepper]
ASIAN SESAME [coconut aminos, ginger, garlic, scallion, chili flake, sesame oil, sriracha, honey]
HERB + HOT HONEY [basil, thyme, oregano, hot honey, orange zest, extra virgin olive oil]
CAROLINA BBQ [yellow mustard, unsweetened ketchup, honey, chili powder, paprika, apple cider vinegar, smoked sea salt, Pepper]
avocado oil, onion, cilantro, garlic, gram masala, ginger, lime]
on the side
BRUSSELS SPROUTS (shaved brussels sprouts, manchego cheese, lemon, garlic, shallot, fresh thyme, fresh parsley, extra virgin olive oil)
WHITE CHEDDAR BROCCOLI (broccoli, white cheddar cheese, parmesan, whipped cottage cheese, milk, toasted breadcrumbs )
BLUE CHEESE ASPARAGUS [fresh asparagus, garlic, blue cheese, shallot, lemon zest, extra virgin olive oil, side of seared lemon]
breakfast/SNACKS
PROTEIN CHIA YOGURT PARFAIT [greek vanilla yogurt, chia seeds, strawberries, vanilla extract, agave, granola]
SPINACH + FETA EGG WHITE FRITTATA [egg whites, spinach, garlic, onion, feta, whipped cottage cheese, bell peppers]
ASIAN CUCUMBERS [sliced cucumbers, coconut aminos, ginger, scallion, chili garlic oil, sesame oil]
DILL PICKLE TUNA SALAD [albacore tuna, celery, shallot, dill pickles, greek yogurt, whipped cottage cheese, dijon mustard, fresh dill]