Peel'd meal plan for the month of August.

December

Meal Plan & Recipes

In Season Now

 

beets, broccoli, brussels sprouts, buttercup squash, cabbage, carrots, clementines, collard greens, dates, delicata squash,grapefruit, kale, kiwi, leeks, oranges, parsnips, pears, persimmons, pomegranate, potatoes, radishes, sweet potatoes, tangerines, turnips

Every Morning Upon Rising: Cup of warm water with lemon

 

Monday

Breakfast: Smoothie Bowl w/ Fresh Fruit & Seeds

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

Dinner: Thai Carrot Sweet Potato Soup*

 

Tuesday

Breakfast: Half Grapfruit w/ Almonds

Lunch: Mega Crunchy Romain Salad w/ Quinoa*

Dinner: Roasted Veggies w/ Baked Sweet Potato

 

Wednesday

Breakfast: Sweet Potato Toast*

Lunch: Roasted Pumpkin Soup*

Dinner: Herbed Quinoa & Pomegranate Salad*

 

Thursday

Breakfast: Apple Pie Breakfast Quinoa*

Lunch: Beet, Kale and Kohlrabi Salad*

Dinner: Spaghetti Squash Burrito Bowl*

 

Friday

Breakfast: Banana w/ Almond Butter

Lunch: Roasted Fall Veggies w/ Grape Sauce*

Dinner: Asian Quinoa Boccoli Slaw*

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”*
  • Baked Apple w/ Cinnamon
  • Grilled Pears

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 tablespoon coconut oil
  • 2 cups chopped yellow (sweet) onion
  • 2 cloves garlic, minced
  • 1 tablespoon minced fresh ginger
  • 2 tablespoons red curry paste
  • 4 cups low-sodium vegetable broth, plus more if needed
  • ¼ cup raw almond butter or peanut butter
  • 3 cups diced peeled carrots
  • 3 cups diced peeled sweet potatoes
  • ½ teaspoon fine-grain sea salt, plus more to taste
  • Freshly ground black pepper
  • Up to ¼ teaspoon cayenne pepper (optional, if you like spice)

In a large pot, melt the coconut oil over medium heat. Add the onion, garlic, and ginger and sauté for 5 to 6 minutes, until the onion is translucent.
Stir in the curry paste. In a small bowl, whisk together some of the broth with the almond butter until smooth. Add the mixture to the pot, along with the carrots, sweet potatoes, salt, and remaining vegetable broth. Stir until combined.
Bring the soup to a low boil over medium-high heat and then reduce the heat to medium-low. Cover and simmer for 15 to 20 minutes, until the potatoes and carrots are fork-tender.
Ladle the soup carefully into a blender. You will likely have to do this in a couple of batches, depending on the size of your blender. With the lid slightly ajar to allow steam to escape, blend on low and slowly increase the speed until the soup is completely smooth. (Alternatively, you can use an immersion blender and blend the soup directly in the pot.)
Taste, and season with salt and black pepper. If you'd like more spice, add a pinch or full ¼ teaspoon cayenne pepper, and blend again. Transfer the soup back to the pot and reheat if necessary. If desired, you can thin the soup out with a bit more broth if it’s too thick for your preference.
Ladle the soup into bowls and top with minced cilantro, a squeeze of lime juice, and optional tamari almonds. This soup will keep in the fridge for up to a week, and freezes well for 1 to 2 months.

Thai Carrot Sweet Potato Soup

 
 
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

Sweet Potato Toast

 

Ingredients

  • 1 large sweet potato, peeled
  • Favorite toppings, such as peanut butter and banana, avocado & tomatoes, etc.

Instructions

  • Slice sweet potato into 1/4-inch long vertical slices.
  • Turn toaster all the way up to high and toast sweet potato slices twice. If yours isn’t fully cooked or slightly browned after two times, you can toast it a third time.
  • Top with your favorite sweet or savory toppings and enjoy!

Preheat oven to 425 F and line a baking sheet with parchment paper. Quarter the pumpkin and scoop out the seeds.
Brush 1 tablespoon olive oil over the flesh of the pumpkin and place the quarters, cut sides down, onto the baking sheet. Roast for 35 minutes or until the orange flesh is easily pierced through with a fork. Set it aside to cool.
Heat the remaining 3 tablespoons olive oil in a large pot over medium heat. Once the oil is shimmering, add onion, garlic and salt. Stir to combine. Cook, stirring occasionally, until onion is translucent. In the meantime, peel and discard the pumpkin skin.
Add the pumpkin flesh, cinnamon, nutmeg, cloves, cayenne pepper, and a few twists of freshly ground black pepper. Use your stirring spoon to break up the pumpkin a bit. Pour in the broth. Bring the mixture to a boil, then reduce heat and simmer for about 15 minutes.
While the soup is cooking, toast the pepitas in a medium skillet over medium-low heat, stirring frequently, until fragrant, golden and making little popping noises. Cool.
Once the pumpkin mixture is done cooking, stir in the coconut milk and maple syrup. Remove the soup from heat and let it cool slightly. Blend and transfer puréed soup to a serving bowl.
Ladle soup into individual bowls. Sprinkle pepitas over the soup and serve.

  • 4 tablespoons olive oil, divided
  • One 4-pound sugar pie pumpkin
  • 1 large yellow onion, chopped
  • 4 large or 6 medium garlic cloves, pressed or minced
  • ½ teaspoon sea salt
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground nutmeg
  • ⅛ teaspoon cloves
  • Tiny dash cayenne pepper (optional, if you like spice)
  • Freshly ground black pepper
  • 4 cups (32 ounces) vegetable broth
  • ½ cup full fat coconut milk or heavy cream
  • 2 tablespoons maple syrup or honey
  • ¼ cup pepitas (green pumpkin seeds)

Roasted Pumpkin Soup

Quinoa & Pomegranate Salad

INGREDIENTS
Salad
  • 1 cup quinoa
  • ⅓ cup slivered almonds
  • ⅓ cup chopped fresh mint leaves
  • ⅓ cup chopped fresh parsley leaves
  • ⅓ cup fresh pomegranate arils
  • ⅓ cup dried cranberries or raisins
  • ⅓ cup thinly sliced Kalamata olives (and/or ⅓ cup crumbled goat cheese or feta)
Dressing
  • ¼ cup olive oil
  • ¼ cup fresh lemon juice (about two medium lemons, juiced)
  • ¼ teaspoon salt
  • ¼ teaspoon ground cinnamon
  • Several twists of freshly ground black pepper
 
INSTRUCTIONS
  1. To cook the quinoa: First, rinse the quinoa in a fine mesh colander under running water for a minute or two. In a medium-sized pot, combine the rinsed quinoa and 2 cups water. Bring the mixture to a gentle boil, then cover the pot, reduce heat to a simmer and cook for 15 minutes. Remove the quinoa from heat and let it rest, still covered, for 5 minutes. Uncover the pot, drain off any excess water and fluff the quinoa with a fork. Set it aside to cool.
  2. To toast the almonds: In a small skillet, heat the almonds over medium-low heat, stirring frequently, until they are fragrant and turning golden on the edges. Don't let them burn! Transfer toasted almonds to your serving bowl to cool.
  3. To prepare the dressing: Whisk together the olive oil, lemon juice, salt, cinnamon and a generous amount of freshly ground black pepper.
  4. Final assembly: In your serving bowl, in addition to the almonds, combine the quinoa, chopped mint and parsley, pomegranate, cranberries and olives or cheese. Drizzle the dressing over the salad and toss to coat. Taste and mix in additional salt, pepper and/or olive oil if necessary. Serve right away or refrigerate for later.

Rinse quinoa with hot water to remove any dirt and bitter taste.
Dice an apple of choice.
In a small saucepan add quinoa, ½ of a cup of the diced apples, and water. Bring to boil, uncovered, over medium-high heat. Reduce heat and simmer for 15-20 minutes, stirring occasionally, until nearly all the water has been absorbed. Remove saucepan from heat.
Stir maple syrup and cinnamon into the cooked quinoa.
Divide quinoa between two bowls and top with remaining fresh diced apples, walnuts, and cacao nibs.

Apple Pie Breakfast Quinoa

  • ½ of a cup uncooked Quinoa
  • 1 Apple of choice (cored and diced)
  • 2½ cups of Water
  • 2 teaspoons Maple Syrup or more to taste
  • 1 teaspoon Cinnamon
  • ⅓ of a cup Walnut Halves (optional)
  • 1 teaspoon Raw Cacao Nibs (optional)

Beet, Kale and Kohlrabi Salad

INGREDIENTS

  • 1 bunch kale
  • 1 bunch lettuce
  • 1 kohlrabi
  • 1 beet
  • 2 carrots
  • 1 grapefruit
  • 4 tablespoons olive oil
  • 1 tablespoon honey
  • 1 teaspoon Dijon mustard
  • ½ teaspoon kosher salt
  • ¼ teaspoon freshly ground pepper
  • ¼ cup sunflower seeds or pepitas
 
WHAT TO DO
  1. Remove the stems from the kale and chop it into bite-sized pieces. Chop the lettuce into bite-sized pieces. Peel the kohlrabi, beet, and 2 carrots and chop them into matchsticks (julienne) with a knife or using a food processor. Remove the sections from half of the grapefruit and peel them.
  2. In a small canning jar, combine juice from the remaining half grapefruit (around ¼ cup), 4 tablespoons olive oil, 1 tablespoon honey, 1 teaspoon Dijon mustard, ½ teaspoon kosher salt, and ¼ teaspoon freshly ground pepper. Cover the jar and shake vigorously to combine (or whisk all ingredients together in a bowl).
  3. To serve, place vegetables on serving plates or in bowls. Top with grapefruit vinaigrette and sunflower seeds or pepitas.

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.
  • 3 smallish heads of broccoli, broken into florets
  • 1 (8 oz) package baby bella mushrooms, sliced
  • 6 new red potatoes, diced
  • 2 Tbs. extra virgin olive oil
  • 1 tsp ground cinnamon
  • 1 tsp ground nutmeg
  • 2 cups seedless red grapes
  • 1 Tbs. honey
  • 1 pinch coarse salt and freshly ground pepper

Preheat your oven to 400.

Arrange the vegetables on a large baking sheet and drizzle with oil. Sprinkle with the cinnamon and nutmeg. Toss a little salt and pepper over everything as well.

Arrange the grapes on a separate smaller baking sheet. Drizzle with a teeny bit of oil.

Roast everything for 30 to 40 minutes, or until browned and roasted and tender and awesome. You may need to take out the grapes a little before everything else.

Place the grapes in a food processor. Add the honey and blitz until smooth and luscious.

Serve roasted vegetables with the roasted grape sauce.

Roasted Fall Veggies w/ Grape Sauce

Asian Quinoa Broccoli Slaw

  • 2 oz package organic broccoli slaw
  • 2 cups chopped purple cabbage
  • 2 cups chopped cauliflower
  • 2 cups sliced snowpeas
  • 1 bunch scallions, chopped (white and some of greens used)
  • *2 cups cooked and cooled quinoa
  • 1/2 cup slivered almonds (optional)
  • 2 tablespoons orange juice
  • 2 tablespoons lime juice
  • 1/4 cup tamari (wheat free soy sauce)
  • 2 tablespoons rice wine vinegar
  • 2 tablespoons brown sugar
  • 1 teaspoon sesame oil
  • 1/4 cup vegetable oil
  • salt and pepper

In a mason jar with tight fitting lid, combine orange juice, lime juice, tamari, rice wine vinegar, brown sugar, sesame oil, vegetable oil and a pinch of salt and pepper. Screw the lid on tightly and shake until combined; set dressing aside and prepare salad.
In a large bowl, combine broccoli slaw, chopped cabbage, cauliflower, sliced snow peas, scallions and cooked and cooled quinoa.
Pour dressing over slaw and mix to combine. Top with sliced almonds if desired. Serve immediately or keep in fridge until ready to serve. If making ahead, hold off on topping with almonds until just before serving.

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.