April 2017 Food Prep
Menu & Shopping List Vegetarian Sweet Potatoes & Hazelnut Hash Garbanzo Bean Burgers Vegetable Minestrone Roasted Beet Salad Chickpea Edamame & Basil Salad Rice or Quinoa Healthy Edge Salad Use the shopping list below to prepare for the online workshop. Feel free to substitute any ingredients. It is suggested to purchase organic when possible. You can purchase chicken breasts for the Vegetable Minestrone, otherwise this is a Vegetarian menu. This menu will take less than 2 hours to prep.
Staples/Spices
Fresh Produce
Olive oil Dijon mustard White wine vinegar Sea salt Black pepper Rosemary Oregano Garlic (5 cloves) Garbanzo Bean flour or any flour (1/2 cup) Vegetable stock or chicken stock (1 qt/4 cups) Quinoa or brown rice (2 cups)
Basil leaves (1 handful) Sweet potatoes (3) Beets (1 lb. or 4-5) any variety Avocado (1) Green onions (5) Carrots (8) Celery (4 stalks) Sweet onion (1) Romain lettuce (1)
Proteins/Nuts Adjust quantities/amounts according to family size.
Chickpeas (4) 15 oz cans Eggs (4) White beans (2) 15 oz cans Diced tomatoes, low-sodium with juice (2) 15 oz cans Chicken breasts (2) optional Hazelnuts, unroasted and unsalted (1 cup)
Spinach (1 bunch) Zucchini (4) Swiss Chard (1 bunch) Edamame (1 bag or 2 cups) Bell Pepper (1) Cucumber (1) Red onion (1 small) Lemon (3)
Kitchen Supplies Lemon Squeezer Cookie sheets (2) Oven Aluminum foil Crockpot (1) Cutting knives large and small Fork Cutting Boards (2) Large Ziploc bag
Copyright (c) 2017 The Healthy Edge, LLC
Mixing bowls - (4) 3 med. and 1 small Skillet/Saute pan Spatula (1) Can Opener Medium saucepan or rice cooker (1) Measuring cups, spoons & colander Storage containers
Staples/Spices
Fresh Produce
Olive oil Dijon mustard White wine vinegar Sea salt Black pepper Rosemary Oregano Garlic (5 cloves) Garbanzo Bean flour or any flour (1/2 cup) Vegetable stock or chicken stock (1 qt/4 cups) Quinoa or brown rice (2 cups)
Basil leaves (1 handful) Sweet potatoes (3) Beets (1 lb. or 4-5) any variety Avocado (1) Green onions (5) Carrots (8) Celery (4 stalks) Sweet onion (1) Romain lettuce (1)
Proteins/Nuts Adjust quantities/amounts according to family size.
Chickpeas (4) 15 oz cans Eggs (4) White beans (2) 15 oz cans Diced tomatoes, low-sodium with juice (2) 15 oz cans Chicken breasts (2) optional Hazelnuts, unroasted and unsalted (1 cup)
Spinach (1 bunch) Zucchini (4) Swiss Chard (1 bunch) Edamame (1 bag or 2 cups) Bell Pepper (1) Cucumber (1) Red onion (1 small) Lemon (3)
Kitchen Supplies Lemon Squeezer Cookie sheets (2) Oven Aluminum foil Crockpot (1) Cutting knives large and small Fork Cutting Boards (2) Large Ziploc bag
Copyright (c) 2017 The Healthy Edge, LLC
Mixing bowls - (4) 3 med. and 1 small Skillet/Saute pan Spatula (1) Can Opener Medium saucepan or rice cooker (1) Measuring cups, spoons & colander Storage containers
