We are back in the kitchen with you to show you how to food prep for a healthy week ahead. This takes some planning and time but is so worth it, in the end, to have your fridge stocked with easy, nutritious 'go-to' foods and snacks. We show you everything from making your own cooking fat to granola making, dressings, quick pickles, and so much more!

Roasted Veggies

Coat Veggies with oil and season to your taste. Bake at 350 for 30 Min or until golden brown. Squash or pumpkin will take longer than the roasted veggies

Quinoa

Rinse quinoa and cook according to the package. We add a tbsp of ghee and sea salt to taste.

Ghee

4 Sticks of Organic Unsalted Butter

Low to Medium Heat

Warm butter until it melts down completely

Scrape foam milk solids off of the top of your butter for about 15-20min. Once the liquid is clear and there is no more foam, you can remove the heat. Let it cool and pour into a mason jar. You will see remnants of the milk fats solidified at the bottom of the pan which can be discarded.

Pickled Shallot:

2 shallot, sliced finely

2 tbsp ACV

2 tbsp water

Slice shallot and add to a small jar or container. Add equal parts ACV and water until the shallot is covered. Close the container with a lid, and store it in the fridge for up to 2 months.

Pesto

2 handfuls of basil

2 handfuls of chopped kale, arugula, or spinach

2 cloves garlic

1/2 lemon, juiced

1/4 cup water (more for desired texture)

1/4 cup pumpkin seeds or walnuts

1 tbsp hemp seeds

1 tsp salt

crack of pepper

Combine all ingredients in a blender, and blend to desired texture and consistency, adding water if needed. Salt to taste.

Seed Sprinkle Recipe

1/4 cup pumpkin seeds

1/4 cup sunflower seeds

1/4 cup hemp seeds

1 tbsp nutritional yeast

1/2 tbsp olive oil

pinch sea salt

Combine all ingredients in a bowl, add to a greased baking sheet and bake at 350F for 10 minutes, until golden.

Granola Recipe

1/4 cup pumpkin seeds

1/4 cup sunflower seeds

1/2 cup pecans pieces

1/2 cup slivered almonds

1/2 cup cashew pieces

1/2 cup coconut flakes

3 tbsp maple syrup

3 tbsp ghee or coconut oil

1 tbsp cinnamon

1 tsp sea salt

1/2 tsp nutmeg

1/4 tsp clove

Combine all ingredients in a bowl, add to a greased baking sheet and bake at 350F for 10 minutes, or until golden. You may need to turn the granola mixture for even baking halfway through.

Green Juice:

Dark Leafy Greens provide essential minerals, vitamins, and nutrients for healthy blood, healthy cells, immune function, and gut health. These power greens help to pull toxins from the body, cleansing, and healing.

Juicing your veggies allows you to consume heaps of greens in one small glass, providing the body with dense nutrition that is easy to digest and absorb. Adding ginger, garlic, and herbs like parsley amplify your juice’s cleansing and healing components.

Overnight Oats Recipe:

1 - 2 servings

Base Recipe:

¾ cup whole rolled, gluten-free oats

1 ½ cups plant milk (or less)

1 tbsp chia seed

½ tsp cinnamon powder

Optional Additions:

1 tbsp hemp seed

¼ cup blueberries

¼ cup strawberries

In a bowl, add oats, chia, hemp, and cinnamon and stir to combine. Pour over your milk to just cover the top layer of oats. Add your fruit or wait until the morning to add. Give everything a stir to combine and integrate the flavors and place in the fridge overnight, or for a minimum of 4 hours to allow the oats to soften. You can top this bowl with some fresh fruit, granola, coconut flakes, or any other additions of your liking.

Mom's Salad Dressing:

1/4 cup olive oil

1 tsp mustard powder

1 clove garlic

1 lemon

pinch of cayenne

1/4 tsp salt or to taste

Combine all ingredients in a blender and blend on high until creamy and smooth. Double this recipe to make a batch. Store in a sealed container in the fridge for up to 10 days.

Food Prep for a Healthy Week

Recipes