October 2018 Meal Prep

Hello my sweet friends! October is upon us and that means soup season, baby. Got my butt(ernut) into the kitchen and squashed a few new recipes. I’ve included them all below, with a grocery list and meal ideas!!

Grocery list: 

• 5 apples
• butternut squash
• carrots
• tomatoes 
• 1 head kale
• 1 package arugula
• 1 package romaine lettuce 
• 1 zucchini
• 1 fennel
• 2 onions
• 5 red peppers
• 1 spaghetti squash
• 1 package mushrooms
• 1 avocado
• thyme 
• garlic
• 1 stick butter
• oats 
• almond flour
• loaf of sourdough bread 
• eggs
• hummus 
• salmon
• ground turkey
• frozen spinach
• frozen kale 
• frozen peaches 
• frozen bananas 
• chicken stock
• olive oil
• almond butter
• maple syrup
• almond milk
• vanilla plant based protein powder 
• 1 can diced tomatoes (no salt added)
• cinnamon
• salt 
• pepper

Butternut squash carrot soup 

• 1 butternut squash 
• 3 large carrots (peeled)
• 1 onion
• few sprigs of thyme 
• 2 cups chicken stock
• 1 clove garlic
• salt and pepper

1. Preheat oven to 350F.
2. Roast butternut squash, carrots, and onion for 40 minutes. Then put garlic clove on the pan and left bake for 5 more minutes.
3. Place all in blender with thyme, salt, pepper, and chicken stock.
4. Blend until smooth. 

Rosemary thyme croutons

• loaf of sourdough (mine was rosemary flavored)
• fresh thyme 
• olive oil
• garlic powder, onion powder, salt, pepper

1. Preheat oven to 400F
2. Chop bread into squares 
3. Drizzle with olive oil and spices 
4. Bake for 10-15 minutes, until golden brown

Crockpot stuffed peppers

• 5 peppers
• 1 package ground turkey
• 1 onion, chopped
• 1 cup kale, chopped
• 1 can tomatoes 
• 2 garlic cloves, chopped
• salt, pepper

1. Chop tops off peppers and de-seed
2. Mix ground turkey with chopped onion, kale, canned tomatoes, garlic, salt and pepper
3. Transfer ground turkey mixture into hollowed peppers.
4. Set in crockpot on high for 4 hours. 

Apple Crisp

• 5 large apples, sliced
• 3 cups oats 
• 2 cups almond flour
• 1/4 cup butter, melted
• 1/2 tsp vanilla extract
• cinnamon
• 1/4 cup + 2 tbsp maple syrup

1. Set oven to 350F
2. Chop apples and drizzle with 2 tbsp maple syrup + cinnamon and put in oven safe bakeware for 20 min
3. Combine oats, almond flour, and cinnamon in one bowl
4. Combine butter, vanilla extract, 1/4 cup maple syrup in a separate bowl
5. Combine oat mixture with butter mixture 
6. Crumble on top of apple mixture. 
7. Bake for 30-40 minutes 

Smoothie ideas: 

• peach banana: 1/4 cup frozen peaches, 1/4 cup frozen bananas, 1/4 cup frozen spinach, 1/4 cup frozen kale, 2 cups almond milk, 1 tbsp almond butter, 1 scoop vanilla plant based protein powder, few sprinkles of cinnamon
• salted caramel apple: 1/2 cup apples, 2 dates, 1/4 cup frozen spinach, 1/4 cup frozen kale, 2 cups almond milk, 1 tbsp almond butter, 1/4 tsp vanilla extract, 1 scoop vanilla plant based protein powder, few sprinkles of cinnamon, pinch of salt 

Roasted veggies: 

• zucchini: spiralize 
• mushrooms and fennel: sauté with garlic, butter, salt, pepper
• spaghetti squash: half and cover with olive oil, paprika, garlic, salt, pepper bake on 400F for 45-60min
• tomatoes: cover in olive oil, salt, pepper and bake on 350F for 30-40min

Dinner ideas:

• baked salmon with zucchini noodles and spaghetti squash
• HUGE salad with above roasted veggies, avocado, and hummus
• veggie egg bake

 

Snack ideas:

• carrots with hummus
• roasted veggies with hummus 
• apple with almond butter 
• toast with almond butter 
• toast with hummus and eggs 
• overnight oats 
• apple crisp with yogurt