Peel'd meal plan for the month of August.

September

Meal Plan & Recipes

In Season Now

 

apples, blackberries, grapefruit, grapes, oranges, pears, pineapple, raspberries, strawberries, artichokes, asparagus, avocado, broccoli, cabbage, carrots, cauliflower, cucumber, eggplant, fennel, garlic, ginger, green beans, leeks, lettuce, mushrooms, onions, peas, peppers, potatoes, pumpkin, radishes, spinach, squash, tomatoes

Every Morning Upon Rising: Cup of warm water with lemon

 

Monday

Breakfast: Smoothie Bowl w/ Berries & Seeds

Lunch: Chopped Salad w/ Quinoa, Sweet Potatoes & Apples*

Dinner: Sweet Potato & Quinoa Stuffed Peppers*

 

Tuesday

Breakfast: Mixed Berries w/ Coconut

Lunch: Mega Crunchy Romain Salad w/ Quinoa*

Dinner: Roasted Veggies w/ Baked Sweet Potato

 

Wednesday

Breakfast: Sliced Apple w/ Almond Butter

Lunch: Carrot Soup*

Dinner: Roasted Butternut Squash & Apple Salad*

 

Thursday

Breakfast: Grapefruit & Pistachios

Lunch: Kale Salad w/ Green Tahini Dressing*

Dinner: Spaghetti Squash Burrito Bowl*

 

Friday

Breakfast: Banana w/ Almond Butter

Lunch: Spicy Squash Soup*

Dinner: Mediterranean Quinoa Salad*

Meal Plan

Although optional, we recommend consuming your protein smoothie with breakfast and your juices along with your other meals/snacks throughout the day.

 

Snack Ideas

  • Fresh fruits
  • Fresh veggies
  • ½ Avocado
  • Smoothie
  • Handful of nuts
  • Veggie “Chips”*
  • Banana Ice Cream*
  • Baked Apple w/ Cinnamon

Items with asteriks (*) include recipes on the following pages

  1.  2/3 cup quinoa, rinsed
  2. 1 lb. sweet potatoes (about 2 large), cut into 1/2'' cubes
  3. 1 Tbsp. extra virgin olive oil
  4. salt + pepper
  5. 2 large apples, diced
  6. 8 cups packed baby greens 
  7. 1/4 cup flat leaf parsley
  8. 1/4 of a medium red onion, thinly sliced
  9.  Dressing :
  10. 1/4 cup apple cider vinegar
  11. 1-2 tsp. dijon mustard
  12. 1/3 cup extra virgin olive oil
  13. pinch of salt and pepper

Preheat the oven to 400'.

Put a drizzle of olive oil in a pot and add the quinoa to toast over moderate heat for two minutes. Add 1 1/3 cups water and bring it to a boil. Turn it down to a simmer, cover and cook for about 15-18 minutes until the liquid is absorbed. Fluff the quinoa and set aside to cool. 

On a rimmed baking sheet, toss the sweet potatoes with the olive oil and hearty pinches of salt and pepper. Bake in the upper third of the oven for about 25 minutes until golden. Let them cool. 

In a large bowl, whisk together the cider vinegar, mustard, olive oil and pinch of salt and pepper. Add the cooled quinoa, potatoes, apple, greens, parsley and onionand toss everything to coat. Serve immediately.

Chopped Salad w/ Quinoa, Sweet Potatoes & Apples

  • 1 teaspoon olive oil
  • 2 cloves garlic, minced
  • 1/2 large yellow onion, diced (about 1/2 cup)
  • 1/2 jalapeno, seeded and diced
  • 3/4 cup uncooked quinoa
  • 2 cups vegetable broth, divided
  • 1 medium sweet potato, peeled and finely diced
  • 2 Roma tomatoes, seeded and finely chopped
  • 1 tablespoon chili powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon dried oregano
  • 1/2 cup chopped cilantro
  • 1 teaspoon red pepper flakes, if desired
  • 1/8 teaspoon pepper
  • 1/8 teaspoon salt, plus more to taste if desired
  • 3 large red bell peppers, seeds removed and cut vertically

Preheat oven to 400 degrees F.
In a saute pan over medium-high heat olive oil. Add onions, jalapeno and garlic and saute until the onions begin to soften and turn translucent. Place into large bowl and set aside.
Rinse quinoa with cold water. In a medium saucepan, bring 1 1/2 cups of vegetable broth to a boil. Add in quinoa and return to boil. Cover, reduce heat to low and let simmer for 15 minutes or until quinoa has absorbed all of the water. Remove from heat and fluff quinoa with fork; place in large bowl.
While quinoa is cooking place a medium pot over high heat and fill with water, bring water to a boil and add in diced sweet potato. Reduce heat to medium, cover, and continue to cook for about 6 minutes or until sweet potatoes are fork tender. Once tender, drain water from sweet potatoes and place into bowl with quinoa and onion mixture. Gently stir in tomatoes, remaining 1/2 cup of vegetable broth, chili powder, cumin, oregano, cilantro, red pepper flakes, and salt and pepper.
Arrange bell peppers and stuff with a heaping 1/2 cup of quinoa mixture. Cover with foil and bake for 20-30 minutes until peppers are tender. 

Sweet Potato & Quinoa Stuffed Peppers

 
 
INSTRUCTIONS
To cook the quinoa: Combine the quinoa and water in a medium saucepan. Bring the mixture to a boil over medium-high heat, then decrease the heat a bit to maintain a gentle simmer. Cook until the quinoa has absorbed all of the water, about 10 to 15 minutes.
To toast the sunflower seeds: Combine the sunflower seeds and olive oil in a medium skillet. Cook over medium heat, stirring frequently  until the seeds are fragrant and starting to turn lightly golden on the edges.
In a large serving bowl, combine the prepared romaine, carrots, cabbage, radishes and cranberries. Once the quinoa and sunflower seeds have cooled, add them to the bowl as well.
To prepare the dressing: In a blender, combine all of the ingredients and blend well.

Mega Crunchy Salad w/ Quinoa

Salad
  • ⅔ cup uncooked quinoa, rinsed
  • 1⅓ cups water
  • ½ cup raw sunflower seeds
  • ½ teaspoon olive oil
  • 1 small head of romaine, chopped into bite-sized pieces
  • 1 cup shredded carrots
  • 1 cup chopped cabbage
  • ½ cup chopped radishes
  • ½ cup dried cranberries

Zippy cilantro dressing

  • ⅓ cup olive oil
  • 3 tablespoons lime juice
  • 2 tablespoons rice vinegar
  • ¼ cup lightly packed fresh cilantro
  • 2 teaspoons maple syrup
  • 2 medium cloves garlic, roughly chopped
  • ½ teaspoon fine-grain sea salt
  • ¼ teaspoon chili powder

Carrot Soup

  • 2 tablespoons olive oil
  • 2 lbs carrots, sliced 1 inch thick
  • 1 medium onion, chopped
  • 4 garlic cloves, minced
  • 1/2 teaspoon cumin
  • 1/4 teaspoon coriander
  • pinch of red pepper flakes
  • 4 cups vegetable broth

 
Heat two tablespoons olive oil in heavy large pot over medium heat. Add carrots, onion, garlic, coriander, cumin, salt and pepper flakes and sauté until they begin to brown, about 15 minutes.
Once vegetables have begun to brown, add broth, using it to scrape up any bits stuck to the bottom of the pot. Cover pot with lid and simmer until carrots are tender, stirring occasionally, about 30 minutes.
Puree soup in a blender or with an immersion blender until smooth. Ladle into bowls.

 

Roasted Butternut Squash & Apple Salad

Salad
2 cups prepared quinoa
1 Granny smith apple, cored and sliced into ½” wide wedges
One small (2 to 2½ pounds) butternut squash
1 tablespoon olive oil
¼ teaspoon salt, plus more for sprinkling
5 ounces baby arugula (about 5 cups, packed)
⅓ cup dried cranberries
½ cup pecan pieces (or roughly chopped whole pecans)

Ginger Dressing
¼ cup olive oil
2 tablespoons lemon juice
1 teaspoon finely grated fresh ginger
1 teaspoon maple syrup
½ teaspoon Dijon mustard
¼ teaspoon salt
Freshly ground black pepper, to taste
 
INSTRUCTIONS
  1. To roast the apples: Preheat oven to 425 F. Line one small and one large baking sheet with parchment paper. Bake the apple slices on the middle rack for 10 minutes, until they are starting to collapse on themselves but before they have burst open.
  2. To prepare the squash: Slice off the top and bottom ends of the squash, then slice it in half vertically. Use a spoon to scoop out the seeds and discard them. Slice the squash into ½" wide half-moon shapes. Transfer the squash to the large baking sheet and drizzle with 1 tablespoon olive oil. Toss until the squash is lightly coated in oil and sprinkle with salt. Roast for 30 minutes, tossing halfway, until the squash is tender and caramelized on the edges.
  3. To prepare the dressing: In a small bowl, combine the olive oil, lemon juice, ginger, maple syrup, mustard and salt. Whisk until thoroughly blended and season to taste with freshly ground black pepper.

Kale Salad w/ Green Tahini Dressing

½ medium bunch kale
1 cup leftover cooked quinoa
2 carrots, sliced into long ribbons 
1 radish, thinly sliced and roughly chopped
2 tablespoons pepitas (green pumpkin seeds) or sunflower seeds, toasted
 
Green tahini dressing (yields extra)
⅓ cup olive oil
⅓ cup lime juice (about 3 to 4 medium limes)
Handful of fresh cilantro
1 small jalapeño, seeds and membranes removed, roughly chopped
2 tablespoons tahini
1½ teaspoons maple syrup
½ teaspoon ground cumin
1 clove garlic, roughly chopped
¼ teaspoon fine-grain sea salt, to taste
Pinch of red pepper flakes, optional for extra heat
 
  1. To prepare the kale: remove the center ribs from the kale, then discard. Chop the kale into small, bite-sized pieces. Sprinkle lightly with salt, and massage until the kale is darker in color and fragrant.
  2. Combine the prepared kale, quinoa, carrot, radishes, & toasted pepitas.
  3. To make the dressing: Combine all of the ingredients in a blender and blend until smooth.

Spaghetti Squash Burrito Bowls

Roasted spaghetti squash
2 medium spaghetti squash, halved and seeds removed
2 tablespoons olive oil
Salt and freshly ground black pepper
Cabbage slaw
2 cups purple cabbage, thinly sliced and roughly chopped
1 red bell pepper, chopped
⅓ cup chopped green onions, both green and white parts
⅓ cup chopped fresh cilantro
2 to 3 tablespoons fresh lime juice, to taste
1 teaspoon olive oil
¼ teaspoon salt
Avocado salsa verde
¾ cup mild salsa verde
1 ripe avocado, diced
⅓ cup fresh cilantro (a few stems are ok)
1 tablespoon fresh lime juice
1 medium garlic clove, roughly chopped
 
  1. Preheat the oven to 400 degrees F. Place the squash on a large baking sheet lined with parchment paper and drizzle with 2 tablespoons olive oil. Sprinkle with freshly ground black pepper and salt. Turn them over so the insides are facing down and roast for 40 to 60 minutes, until the flesh is easily pierced through with a fork.
  2. Meanwhile, in a medium mixing bowl combine the cabbage, bell pepper, green onion, cilantro, lime juice, olive oil and salt. Toss to combine and set aside to marinate.
  3. To make the salsa verde: In a blender, combine the avocado, salsa verde, cilantro, lime juice and garlic. Blend until smooth.
  4. To assemble, first use a fork to separate and fluff up the flesh of the spaghetti squash. Then divide the slaw into each of the spaghetti squash "bowls," and add a big dollop of avocado salsa verde. Finish the bowls with another sprinkle of freshly ground black pepper and some extra chopped cilantro.

Spicy Squash Soup

1 large acorn squash, halved and seeds scooped out
2 tablespoons olive oil
1 shallot, finely chopped
1 clove garlic, pressed or minced
1 cup canned pumpkin purée
1 teaspoon salt plus more, to taste
1 teaspoon ancho chile powder or regular chile powder
1 teaspoon ground cumin
½ teaspoon dried oregano
¼ teaspoon ground coriander
Teeny pinch of ground cloves
3 cups vegetable broth or water
Juice from ½ lemon
 
  1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper. Place the squash, cut sides down, on the baking sheet and roast for about 30 minutes, or until mostly tender. Let the squash cool for a few minutes, then scoop the flesh into a small bowl and discard the skin.
  2. In a medium pot, warm the oil over medium heat. Add the garlic, rquash, pumpkin, 1 teaspoon salt, chile powder, cumin, oregano, coriander and cloves. Cook for 2 to 3 minutes, until fragrant.
  3. Pour in the vegetable broth and lemon juice. Bring to a simmer over medium-high heat and cook for about 10 minutes, or until the squash is completely softened.
  4. Using an immersion blender, blend the soup until smooth.

Mediterranean Quinoa Salad w/ Roasted Summer Veggies

 1 cup cooked quinoa
1 small eggplant (about ¾ pound), diced
1 small zucchini, diced
1 small yellow squash, diced
3 to 4 tablespoons olive oil, divided
Salt and freshly ground black pepper
1½ to 2 tablespoons lemon juice, to taste
1 clove garlic, pressed or minced
½ cup halved grape tomatoes
2 tablespoons chopped fresh basil leaves
2 tablespoons chopped fresh mint leaves
2 tablespoons pine nuts, toasted

  1. Preheat oven to 425 degrees F. with racks in the upper and lower thirds of the oven. Line two large, rimmed baking sheets with parchment paper.
  2. Divide the eggplant, zucchini and yellow squash between the two baking sheets. Drizzle with 1 tablespoon olive oil. Sprinkle with salt and pepper. Roast until the veggies are softened and beginning to brown, about 20 to 30 minutes. Set aside to cool.
  3. To toast the pine nuts, cook them in a small skillet over medium heat, stirring frequently, until they're turning lightly golden and fragrant, about 5 to 10 minutes.
  4. In a large serving bowl, whisk together the lemon juice and garlic. Slowly pour in the remaining 2 tablespoons of olive oil while whisking constantly. Add the tomatoes, quinoa, basil, mint, roasted vegetables and pine nuts, and gently stir to combine. Season generously with salt, pepper and maybe another squeeze of lemon, to taste.

Roasted Veggie "Chips"

2 large parsnips peeled, skinny ends discarded and fat ends halved lengthwise

2 sweet potatoes, peeled and halved crosswise

1 celery root, peeled and halved crosswise

2 purple or golden beets, peeled and halved

Fine sea salt

Olive oil cooking spray

 

  1. Using a mandoline or handheld slicer, slice the vegetables 1/16 inch thick.
  2. Place the vegetable slices on paper towels in a single layer; sprinkle with sea salt. Let stand for 15 minutes, then blot dry. Position racks in the upper and lower thirds of the oven and preheat to 375 degrees. Line 2 baking sheets with parchment.
  3. Working in batches, place vegetable slices in a single layer on the baking sheets. Bake until crisp, about 20 minutes; sprinkle with sea salt. Let cool on the baking sheets for 5 minutes. Transfer to a bowl. Wipe the baking sheets clean. Repeat with more cooking spray and the remaining vegetable slices.

Cherry & Banana "Ice Cream"

2 ripe, frozen bananas

1 cup frozen cherries

  •  Place frozen bananas and frozen cherries in a heavy duty blender or food processor.  I used a food processor.   Press the button and let blend until smooth and creamy.