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 

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