simplebooklet thumbnail

Peel'd April 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? 

broccoli

brussels sprouts

asparagus

turnips

cabbage

artichoke

spinach

grapefruit

beet

apple

lemon

celery

oranges

 

 

 

Foods in Season: April

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

MONDAY

Breakfast: Grapefruit cut in 1/2 with mixed nuts

Lunch:  Kale Salad with Balsamic dressing*

Dinner: Broccoli Quinoa Pilaf*

 

TUESDAY

 Breakfast:Smoothie bowl w/ fresh fruit & seeds 

Lunch:  Brussels Sprout Salad*

Dinner: Butternut Squash Soup*

 

WEDNESDAY

Breakfast: Fresh smoothie with apple dipped in almond butter with fresh berries

Lunch: Beet & Arugula Salad*

Dinner: Eggplant Tomato Soup* with Roasted Garlic Cabbage*

  

 

 

 

 

 

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

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!

 

 

  1. Heat the oil in a medium saucepan over medium-high heat. Saute onions until tender, approximately 5 minutes. Slowly stir in carrots, celery, and tarragon, and continue cooking another 5 minutes, or until carrots are tender.
  2. Stir in vegetable broth and wine, and bring to a boil. Reduce to a simmer, and continue cooking 15 minutes longer. Serve hot.

Carrot Celery Soup

Roasted Cauliflower Salad

1 small head cauliflower (about 1 pound), cut into small florets

6 radishes, halved or quartered if large

1 15.5-ounce can chickpeas, rinsed and patted dry

6 tablespoons olive oil

kosher salt and black pepper  

3 tablespoons red wine vinegar

2 tablespoons Dijon mustard

12 cups baby spinach (10 ounces)

½ cup roasted almonds, chopped

 

 

 

 

 

 HEAT oven to 425° F. TOSS the cauliflower, radishes, chickpeas, 3 tablespoons of the olive oil, 1 teaspoon salt, and ½ teaspoon pepper on 2 rimmed baking sheets. Roast, tossing once, until the cauliflower is crisp-tender, 18 to 22 minutes. WHISK the vinegar, mustard, the remaining 3 tablespoons of olive oil, and ½ teaspoon each salt and pepper in a large bowl. Add the spinach, almonds, and cauliflower mixture and toss to combine.

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

  1. Combine lemon juice, lemon zest, garlic, honey and dried basil in microwaveable bowl. Microwave for 10-15 seconds to loosen the honey. Slowly whisk in 1/4 cup olive oil. Set aside.
  2. Combine potatoes, asparagus and 3 tablespoons olive oil in large Ziploc bag. Shake to coat. Spread on large baking sheet separating the vegetables. Coat ears of corn with butter and add them to the baking sheet. Sprinkle potatoes, asparagus and corn with garlic powder, onion powder, salt and pepper. Place in oven at 375 degrees. Remove asparagus after 12-15 minutes. Flip potatoes and turn corn. Return baking sheet to oven. Remove corn after 5-7 more minutes. Return potatoes to oven and cook for an additional 10 minutes or until fork tender.
  3. Remove corn kernels from husk. Combine cooked potatoes, asparagus and corn with tomatoes and red onion. Whisk lemon vinaigrette and drizzle over vegetable salad. Gently stir to combine. Refrigerate leftovers.
  • 1 lb Asparagus triimmed
  • 1/2 tsp Basil, dried
  • 2 ears Corn
  • 1 clove Garlic
  • 1 Garlic powder
  • 2 cups Grape tomatoes sliced in, half
  • 1 tsp Lemon, zest
  • 1 Onion powder
  • 1/3 cup Red onion
  • 1 1/4 lb Red potatoes cut in, wedges
  • 1 tbsp Honey
  • 2 tbsp Lemon juice, fresh
  • 1 Pepper
  • 1 Salt
  • 1/8 cup Olive oil

Roasted Veggies with Lemon Vinaigrette

  1. leeks (white and light green parts), chopped
  2. 13-pound butternut squash, peeled and cut into 1-inch pieces
  3. bay leaf
  4. cups veggie broth
  5. kosher salt and black pepper
  6. teaspoons olive oil
  7. tablespoon fresh rosemary, roughly chopped
  8. 1/4 cup shelled raw pumpkin seeds, roughly chopped

 

  1. Place the leeks, squash, bay leaf, broth, ¾ teaspoon salt, and ¼ teaspoon pepper in a large saucepan or Dutch oven and bring to a boil.
  2. Reduce heat and simmer, stirring occasionally, until the squash is tender, 10 to 12 minutes.
  3. Remove and discard the bay leaf. Working in batches, puree the soup in a blender until smooth (or use a handheld immersion blender).
  4. Meanwhile, heat the oil in a skillet over medium heat. Add the rosemary and seeds, if desired, and heat, stirring occasionally, until fragrant, 2 to 3 minutes.
  5. Divide the soup among bowls and top with the rosemary mixture. Serve with the bread, if desired.

Butternut Squash Soup

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.