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Peel'd March 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: March

** 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 w/ fresh fruit & seeds

Lunch: Cabbage Salad w/ Tahini Dressing *

Dinner: Thai Carrot Sweet Potato Soup *

 

TUESDAY

 Breakfast: Apple Pie Breakfast Quinoa *

Lunch:  Broccoli Quinoa Pilaf*

Dinner: Brussels Sprout Salad*

 

WEDNESDAY

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

Lunch: Roasted cauliflower and radish salad*

Dinner: Carrot Celery Soup *

  

THURSDAY

 Breakfast: Apple Pie Breakfast Quinoa *

Lunch:  Cabbage Salad w/ Tahini Dressing *

Dinner: Roasted Garlic Cabbage * with leftover soup

 

FRIDAY

Breakfast: Banana w/ almond butter

Lunch: Simple tossed salad with pumpkin or sunflower seeds

Dinner: Asian Quinoa Broccoli Slaw *

 

 

 

 

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

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.


Roasted Cauliflower
  • 1 head cauliflower, cut into bite-sized florets
  • 2 tablespoons melted coconut oil or olive oil
  • ¼ teaspoon cayenne pepper
  • Sea salt
Curried coconut quinoa with greens
  • 2 teaspoons melted coconut oil or olive oil
  • 1 medium yellow onion, chopped
  • 1 teaspoon ground ginger
  • 1 teaspoon ground turmeric
  • ½ teaspoon curry powder of choice (optional)
  • ½ teaspoon ground cardamom
  • 1 can (14 ounces) light coconut milk
  • ½ cup water
  • 1 cup quinoa, rinsed well in a fine mesh colander
  • ⅓ cup raisins
  • 1 teaspoon sea salt
  • 1 tablespoon apple cider vinegar
  • 4 cups baby arugula or chopped chard, spinach, maybe even kale*
  • Optional garnishes: 2 green onions, chopped, and a sprinkle of red pepper flakes
 
INSTRUCTIONS
  1. Roast the cauliflower: Preheat oven to 425 degrees Fahrenheit. Toss the cauliflower florets with coconut oil, cayenne pepper and a light sprinkle of sea salt. Roast for 25 to 30 minutes on the middle rack, turning halfway, until the cauliflower is tender and golden on the edges.
  2. Cook the quinoa: In a large pot with a lid, warm the coconut oil over medium heat. Add the onion and cook until it is turning translucent, stirring often, about 5 minutes. Add the ginger, turmeric, curry powder and cardamom and stir until fragrant, about 30 seconds. Pour in the coconut milk, water, rinsed quinoa and raisins. Bring the mixture to a boil, then cover and reduce heat to a simmer. Cook for 15 minutes, then remove the pot from heat and let it rest for 5 minutes.
  3. Fluff the quinoa with a fork. Stir in the salt, vinegar and greens (if you intend to eat this dish as leftovers, I recommend storing leafy greens separate from the quinoa, as the greens don't reheat well). Divide the quinoa into bowls and top with roasted cauliflower. Garnish with green onions and red pepper flakes if you'd like.

Curried Coconut Quinoa with Roasted Cauliflower 

 

 

  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

Cabbage Salad w/ Tahini Dressing

Ingredients:

  • About 6-7 cups of roughly chopped red/purple cabbage (I used 1/4 of a large cabbage)
  • 1 carrot, shaved with a peeler into 2-3 inch strips
  • 3 celery stalks, chopped
  • 1 red pepper, thinly sliced
  • 2 handfuls of fresh parsley, chopped finely (or use other herb)
  • 3-4 tbsp of toasted sesame seeds 
  • Salt & pepper, to taste 

 

1. Preheat oven to 325F. Toast the seeds for about 8-10 minutes, watching closely. Remove and set aside.

2. Add several cups of water into a kettle and bring to a boil. Lightly rinse the cabbage and slice in half, through the stem. Slice each half, in half again and roughly chop. You’ll want about 6-7 cups.

3. Add chopped cabbage into a strainer in the sink and pour the boiling water over top. Quickly rinse with cold water. This helps soften the cabbage slightly. Roughly dry the cabbage with a hand towel.

4. In a large bowl, mix the chopped celery, pepper, cabbage, shaved carrot, and parsley.

5. Prepare the dressing by whisking all ingredients together in a medium sized bowl. The salad tastes best when the dressing is mixed just before serving, so I suggest you portion out how much salad you will be eating for the meal and then add on your desired amount of dressing & mix well. Wrap up any leftover salad and place in the fridge and do the same with the leftover dressing.

 

dressing ingredients: 

  • 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

  • 12 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

INSTRUCTIONS

  1. *Quinoa needs to be cooked and cooled for this slaw. Please make ahead!
  2. 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.
  3. In a large bowl, combine broccoli slaw, chopped cabbage, cauliflower, sliced snow peas, scallions and cooked and cooled quinoa.
  4. 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.

 

Asian Quinoa Broccoli Slaw

  • 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)
    1. TO MAKE THE SOUP: 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.
    2. 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.
    3. 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.
    4. 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.)
    5. 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.

Thai Curry Coconut 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

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.