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Peel'd October Menu

49 Bicentennial Circle            916.718.4784

 

@Sacpeeld

 

/Peeld

DId you know that 1 cup of cooked spinach contains 987% of the Vitamin K that we need daily? 

  • watermelon
  • strawberries
  • cantaloupe
  • blueberries
  • peaches
  • apricots
  • kiwi
  • raspberries
  • cucumbers
  • tomatoes
  • summer squash
  • corn
  • green beans
  • lettuce

 

 

 

Foods in Season: October

** each morning upon rising: warm cup of lemon water. You can also add some cayenne and ginger for an extra zing....

Monday
Breakfast: Smoothie bowl with sliced apples and almonds
Lunch:  Quinoa Salad*
Dinner: Zucchini with Avocado Sauce*

TUESDAY
Breakfast: Fresh smoothie with apple dipped in almond butter with fresh berries
Lunch: Dill Cucumber Tomato Salad*
Dinner: Eggplant Tomato Soup* with Roasted Garlic Cabbage*

WEDNESDAY
Breakfast: Grapefruit cut in 1/2 with mixed nuts
Lunch:  Beet & Arugula Salad*
Dinner: Broccoli Quinoa Pilaf*

THURSDAY
Breakfast:Smoothie bowl w/ fresh fruit & seeds 
Lunch:  Brussels Sprout Salad*
Dinner: Stuffed Bell Pepper*
 
FRIDAY
Breakfast: Smoothie bowl with sliced apples and almonds
Lunch: Thai Salad*
Dinner: Coconut Soup*

 

 

 

 

Weekly Meal Plan

You will of course need snacks between the meals we've suggested. You can always add Peel'd juices and smoothies to your meals or have them for snack.

 

 

Snack Ideas:

Handful of Blueberries with almonds

1/2 Grapefruit 

Apples dipped in Almond butter

Mixed nuts

Grilled Veggies 

Baked Sweet Potato Fries

1/2 Avocado

Baked Apple

Kale Chips

Coconut Soup

 2 tablespoons Olive Oil

 2 cloves garlic, minced

  • 1/2 red onion, finely chopped

  • 1/2 tablespoon fresh ginger, chopped

  • 1 celery stalk, finely chopped

  • 1 cup  shiitake mushrooms, sliced thinly

  • 1 3/4 cups  Veggie Broth

  • 2 cans 14 oz full-fat Coconut Milk

  • 2 small red chile peppers, minced

  • 1 fresh lemongrass stalk left whole, top cut off and pounded to release aromatics and flavors

  • 1 fresh lemongrass stalk, top cut off and thinly sliced

  • Small handful of Thai basil leaves

  • Juice from 1 lime

  • Salt & Pepper to taste

  • 1/2 cup  red bell peppers, julienned
  1. Heat up the sesame and olive oil in a large pot and sauté the garlic, onion, ginger, celery, and mushrooms until translucent, about 4 to 6 minutes.
  2. Add the vegetable broth, coconut milk, chili peppers, and lemongrass stalks. Allow to simmer over low heat for at least 10 minutes. Add salt and pepper to taste.
  3. Add the Thai basil leaves and lime juice and serve garnished with julienned red bell peppers.

Thai Cabbage Salad

2 cups Carrots

1 tsp Garlic

2 cups Green cabbage

1 Red bell pepper, thinly sliced (about 1 cup), large

2 cups Red cabbage

1/2 cup Scallions

1/4 cup Coconut milk

1/2 tbsp Red curry paste

1 cup Cashews

3 tbsp Coconut aminos


Dressing ingredients: (simply mix it all together and pour over the salad)

cashew butter

red curry paste

coconut aminos

minced garlic

coconut milk 

  • For the salad:
    • Approximately 3 cups peeled & sliced cucumbers
    • 3 Roma tomatoes, sliced into chunks
    • ⅓ cup chopped red onion
    • ¼ cup chopped fresh basil

  • For the dressing:
    • ¼ cup extra virgin olive oil
    • ¾ cup apple cider vinegar
    • ½ tablespoon red wine vinegar
    • ½ teaspoon dill weed
    • 1 teaspoon sugar
    • ¼ teaspoon salt (or to taste)
    • ¼ teaspoon pepper (or to taste)

  • Place salad ingredients in large bowl and toss.
  • Mix dressing ingredients in small bowl; stir to combine well & drizzle over salad.

Dill Cucumber Tomato Salad

Cucumber Quinoa Salad

  • 1 English cucumber, diced
  • 2 cups chilled, cooked quinoa
  • 1/2 cup diced red onion
  • 1/2 cup crumbled feta cheese
  • 1/3 cup julienned or roughly-chopped fresh basil leaves
  • 1 batch Lemony Italian vinaigrette (see below)
LEMONY ITALIAN VINAIGRETTE INGREDIENTS:
  • 1/4 cup olive oil
  • 2 tablespoons apple cider vinegar or red wine vinegar
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon Italian seasoning, homemade or store-bought
  • pinch of salt and black pepper
TO MAKE THE CUCUMBER QUINOA SALAD:
  1. Toss all ingredients together until combined.  Serve immediately.
TO MAKE THE LEMONY ITALIAN VINAIGRETTE:
  1. Whisk all ingredients together in a small bowl until combined.
  • 1/2 cup Cilantro, fresh leaves
  • 1 package Corn, frozen
  • 3 cloves Garlic
  • 1 Jalapeno
  • 1 can black beans
  • 4 Red bell peppers
  • 1/2 Red onion
  • 1 Scallion
  • 1 Sweet potato
  • 2 tbsp Lime juice, fresh
  • 1/2 cup Quinoa
  • 1 tsp Chili powder
  • 2 pinches Salt and freshly ground pepper, coarse

  • Preheat oven to 400°F. Arrange the diced potatoes on a rimmed baking sheet. Drizzle with 2 tablespoons oil and sprinkle with cumin, chili powder and a good pinch of salt and pepper. Toss and roast for 20 minutes. Once roasted, lower the heat to 375°F. Cook the quinoa in boiling water until they pop into little spirals, about 15 minutes. Drain.
    Heat the remaining 2 tablespoons oil in a large skillet over medium-high. Add the onions and sauté until they start to soften, about 4 minutes. Add the jalapeno and garlic; sauté another minute, until fragrant.
  • Add the black beans and frozen corn; cook for 5 minutes, until warmed. Add the roasted sweet potatoes, cooked quinoa, lime juice, cilantro leaves, and a good pinch of salt and pepper.
  • Stuff the mixture into each pepper half, and sprinkle the cheese on top. Bake for 30 minutes, or until the peppers have softened. Garnish with scallions and serve.

Stuffed Bell Pepper

Eggplant Tomato Soup

1 medium-size eggplant, diced into 1” cubes

5 large tomatoes, cored and diced

1 yellow onion, roughly chopped

3 garlic cloves

1/4 cup extra virgin olive oil

salt & pepper

1/2 cup raw cashews, soaked overnight

1 and 1/2 cup vegetable broth

1 tablespoon oregano 

1 tablespoon  basil 

DIRECTIONS:

Preheat the oven to 400°F and then line two baking sheets with parchment paper.

Divide the eggplant, tomatoes, onion, and garlic among the baking sheets then pour half of the olive oil on each and sprinkle with salt & pepper. Use a spoon to stir the vegetables until they are evenly coated in oil. Transfer the baking sheets to the preheated oven and bake for 20 minutes, or until the eggplant is very tender. Remove from the oven and set aside to cool.

Once the vegetables have cooled down, transfer them to a blender. Drain the cashews then add them to the blender as well along with the vegetable broth, tamari and herbs. Blend on high until smooth.

Reheat the soup on the stove top or in the microwave before serving. Garnish with chopped cashews and fresh herbs and enjoy!

  • 1 big green cabbage, cut into 1″ thick slices
  • 3 tbsp. extra-virgin olive oil 
  • 5 large garlic cloves, minced
  • Sea salt and freshly ground black pepper to taste
 Preparation
  1. Preheat your oven to 400 F.
  2. Brush both sides of each cabbage slice with the olive oil.
  3. Spread the garlic evenly on each side of the cabbage slices, and season them to taste with salt and pepper.
  4. Roast in your oven for 20 minutes; then turn the slices over and roast them again for another 20 minutes or until the edges are crispy.

Roasted Garlic Cabbage

Beet & Arugula Salad

 2 cups arugula

1 medium-sized beet

1/2 cup cooked peas

 1/4 cup cherry tomatoes, sliced

 1 T balsamic vinegar

 1 T olive oil

1. Slice ends off of beet and put it through the spiralizer. Set noodles aside.

2. Fill bowl with arugula, peas and tomatoes. Add beet noodles on top.

3. Drizzle with vinegar and oil. Enjoy!

3 teaspoons olive oil ½ small onion, chopped

kosher salt and black pepper

1 cup quinoa, rinsed well

2 cups chopped broccoli

¼ cup raisins

½ cup roasted almonds, coarsely chopped

2 scallions, sliced

 

HEAT 1 teaspoon of the oil in a medium saucepan over medium-high heat. Add the onion and season with ¾ teaspoon salt and ¼ teaspoon pepper. Cook, stirring occasionally, until softened and starting to brown, 3 to 4 minutes.

 

 

ADD the quinoa and 1½ cups water to the saucepan and bring to a boil; reduce heat to low, cover, and simmer gently until almost all the water has evaporated, 10 to 12 minutes. Fold the broccoli and raisins into the quinoa, cover, and cook until the quinoa and broccoli are tender, 8 to 10 minutes more. Remove from heat and fold in the almonds, scallions, ½  teaspoon salt, and ¼ teaspoon pepper. 

Broccoli - quinoa pilaf

  1. Make the zucchini noodles using a peeler or spiralizer
  2. Blend the rest of the ingredients (except the cherry tomatoes) in a blender until smooth.
  3. In a large bowl, combine noodles, avocado sauce and cherry tomatoes.



  • 1 Avocado
  • 1 1/4 cup Basil
  • 12 Cherry tomatoes
  • 1 Zucchini
  • 2 tbsp Lemon juice
  • 4 tbsp Pine nuts
  • 1/3 cup water

Zucchini with Avocado Sauce

Brussels Sprout Salad

¼ cup olive oil

3 tablespoons apple cider vinegar

¼ teaspoon black pepper

3 cups very thinly sliced Brussels sprouts (about 6 oz.)

1 small Fuji apple, thinly sliced

¼ cup loosely packed leaf parsley

1 cup spinach

 

whisk together the oil and vinegar in a medium bowl; season with the  salt and the pepper. Add the Brussels sprouts, apple, spinach and parsley and toss to coat.

 

 

Crunchy Kale Salad w/ Tangy Balsamic 

 

For the dressing:
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon pure maple syrup, or to taste
  • 1 teaspoon Dijon mustard
  • 1 garlic clove, minced
  • 1/4 teaspoon fine grain sea salt
  • Freshly ground black pepper, to taste
For the salad:
  • 8-10 cups destemmed and shredded dino kale (2 bunches)
  • 1 pear or granny smith apple, thinly sliced and chopped
  • 1/2 cup pomegranate seeds (if you have them)
  • 3-4 tbsp large flake coconut
  • sprinkle of cinnamon
  1. Remove all of the stems from the kale leaves and compost the stems (or if you are hard core you can save them for smoothies). Finely chop the kale leaves into tiny "shredded" pieces. The smaller the more tender the leaves will feel. Wash and spin dry. Place kale into a large salad bowl. You should have about 8-10 cups of kale for this salad.
  2. Toss the kale in all of the dressing until everything is coated nicely. The kale will reduce in volume substantially.
  3. Add the toppings (as much as you want - I recommend lots!), sprinkle with cinnamon, and serve immediately. Or let the dressing marinate the kale for a half hour or so. This salad is best served fresh, but it will keep chilled in the fridge for a day. if you don't think you will eat that quickly, I recommend making a half batch at a time or simply store the kale and dressing separately until ready to mix and consume.