Welcome to the Bowl Club!
Welcome to the Bowl Club! We’re excited you’re here. Here’s how it works:
SHOP
WEEKEND PREP
EAT
Get in and get out. Your Shopping List on Page 2 makes it easy.
Tackle some of the prep work so you can easily throw meals together on weeknights. Page 3 shows you how.
The most important part. Throw together weeknight meals using Pages 5-10 on whatever nights work for you.
the menu BÁNH MÌ BOWLS rice, turkey zucchini meatballs, cucumber, carrot, cilantro, peanuts, lime, bánh mì sauce PESTO ZOODLES WITH SUN-DRIED TOMATOES zoodles, turkey zucchini meatballs, sun-dried tomatoes, pesto sauce POLENTA BOWLS WITH EGGS + SPINACH polenta, spinach, sun-dried tomatoes, pesto sauce, eggs
1
the shopping list Make sure to check off what you already have before going to the store!
PRODUCE 4 oz basil (about 2 cups) 3 medium zucchini* 1 cucumber 1 medium carrot 1 (8-10 oz) bag of baby spinach 1 lime 1 lemon 1 red chili or jalapeño (optional) 1 small bunch cilantro 1 head garlic
PROTEIN 1 lb ground turkey 5 eggs
PANTRY ESSENTIALS extra virgin olive oil rice vinegar hot sauce honey or agave syrup crushed red pepper flakes
MIDDLE AISLES + BULK 1 jar sun-dried tomatoes in oil 1/2 cup dry polenta corn grits* 1/3 cup uncooked rice (white or brown) or 1/3 cup uncooked quinoa 1/2 cup walnuts 1/2 cup roasted peanuts
*INGREDIENT NOTES ZUCCHINI: Two of the three zucchini will be used to make zucchini noodles (aka zoodles!). This requires either a spiralizer, a julienne peeler, or a box grater. For the box grater method, place the grater on its side with the largest grating holes facing up. Cut off the ends of the zucchini and then push it along the top of the grater in long strokes to create long, thin ribbons. Three other zoodle alternatives: 1. Buy store-bought zoodles (near the produce at the grocery store), 2. Use spaghetti squash instead (just add it to the shopping list!), or 3. Use regular gluten-free noodles. POLENTA CORN GRITS: There are lots of options out there. We try to stay away from pre-cooked polenta or instant/quick-cooking polenta because it tends to have less flavor. We like Bob’s Red Mill Polenta Corn Grits (organic, if possible) because it’s flavorful and cooks rather quickly. PESTO: Don’t have a food processor or a blender? Store-bought pesto can be used in a pinch (you’ll need 3/4 cup this week), but just be aware that it probably won’t be dairy-free. If you take this route, don’t buy the basil, lemon, or walnuts.
2
#SundayMealPrep Tackle some of the prep-work so that the weeknight meals can be thrown together in no time. Here’s the play-by-play.
1
Preheat the oven to 400 degrees F. While the oven is preheating, make the TURKEY ZUCCHINI MEATBALLS (recipe is on Page 4). Once the oven is preheated, put the meatballs in and set a timer for 15 minutes.
2
While the meatballs are cooking make the PESTO (recipe is on Page 4). Once the pesto is made, put into a small storage container and drizzle the top with a bit of olive oil to prevent from browning. Cover and store in the fridge.
3
When the meatballs are done, allow to cool and put them into a storage container or ziploc bag and store in the fridge.
4
Cook the RICE or QUINOA (1/3 cup uncooked for two servings) according to package instructions. While the rice or quinoa is cooking prep some of the VEGGIES. Here’s what to do: - spiralize, ribbon, or grate the two remaining zucchini* - peel and ribbon the cucumber - peel and ribbon the carrot Store the rice and prepped veggies in separate air-tight sealed containers.
5
That’s it! Now meals on Pages 5-10 will be simple to prepare this week. *If you’re using spaghetti squash instead of zucchini noodles, roast the spaghetti squash now while the oven’s hot. Cut the squash in half lengthwise and scrape out the seeds. Place the squash halves cut-side down on a baking sheet and roast until fork-tender, about 40 minutes.
3
prep-ahead recipes
TURKEY ZUCCHINI MEATBALLS MAKES 16 MINI MEATBALLS
1 lb ground turkey 1 medium zucchini, grated (about 2 cups) 1 large egg 1 garlic clove, minced 1/2 teaspoon salt 1/2 teaspoon pepper
Preheat the oven to 400 degrees F. Line a rimmed baking tray with parchment paper. In a large bowl, mix together all the ingredients and shape into 16 balls. Once the oven is preheated, bake for 15-18 minutes until cooked through.
PESTO BASE MAKES ABOUT 3/4 CUP PESTO
1/2 cup walnuts 4 oz basil (2 cups packed leaves) 1 garlic clove, minced 1 teaspoon lemon juice 1/4 cup olive oil + more if needed big pinch of salt + pepper to taste
Add basil, walnuts, garlic, and lemon juice to a food processor or blender. While processing or blending, slowly add the olive oil until smooth. Add salt and pepper to taste.
4
Weeknight Meal #1
Bánh Mì Bowls
5
Bánh Mì Bowls MAKES 2 SERVINGS Gluten-Free, Dairy-Free RICE or QUINOA 1/3 cup uncooked rice (white or brown) or quinoa SAUCE 1/4 cup pre-made pesto 3 tablespoons finely chopped cilantro leaves 2 tablespoons rice vinegar 1-2 teaspoons hot sauce drizzle of honey or agave syrup, to taste water to thin BOWLS 1 cucumber, peeled and ribboned 1 large carrot, peeled and ribboned 1/2 lime, sliced 1/4 cup cilantro leaves 1/2 cup roasted peanuts, roughly chopped red chili or jalapeño, sliced (optional) 8 pre-made turkey zucchini meatballs
SPICE IT UP Add extra flavor by making a Sriracha mayo (1 part Sriracha + 1 part mayo) and drizzle on top.
Cook the rice or quinoa according to package instructions.* Peel and ribbon the cucumber and the carrot.* Make the sauce. In a small bowl, mix together the pre-made pesto* with the other ingredients until smooth. Add more water to thin if necessary. Prep the remaining ingredients. Slice the lime. Roughly chop the roasted peanuts. Remove cilantro leaves from their stems for garnish. Slice the chili pepper or jalapeño, if using. Assemble the bowls. Divide the cooked rice or quinoa between two bowls. Top with equal amounts of prepped cucumber and carrots. Add four pre-made meatballs* to each bowl. Drizzle with sauce and garnish with cilantro leaves, roasted peanuts, and sliced chili or jalapeño, if using.
6
*Highlighted items are already prepped! #winning
Weeknight Meal #2
Pesto Zoodles with Sun-Dried Tomatoes
7
Pesto Zoodles with Sun-Dried Tomatoes MAKES 2 SERVINGS Gluten-Free, Paleo, Dairy-Free
ZOODLES (see the Shopping List for zoodle alternatives) 2 medium zucchini, spiralized or turned into noodles with a julienne peeler or box grater. SAUCE 1/4 cup pre-made pesto 1 tablespoon olive oil to thin, optional BOWLS 8 pre-made turkey zucchini meatballs 4 sun-dried tomatoes, thinly sliced
UP YOUR GAME If you eat dairy, a bit of Parmesan cheese adds a layer of flavor.
Make the zoodles. Spiralize or turn into noodles with a julienne peeler or box grater.* If you prefer your zoodles warm, sauté for 2-3 minutes in a large pan with a drizzle of olive oil. Thin the pesto. Mix the pre-made pesto* with a bit of olive oil to thin. Assemble the bowls. In a large bowl, toss the prepared zucchini noodles (or zoodle alternative) with the pesto. Add the thinly sliced sun-dried tomatoes and pre-made meatballs* and mix again until everything is evenly covered in the pesto sauce. Divide the mixture between two bowls.
*Highlighted items are already prepped!
8
Weeknight Meal #3
Polenta Bowls with Eggs and Spinach
9
Polenta Bowls with Eggs and Spinach MAKES 2 SERVINGS Gluten-Free, Dairy-Free POLENTA 1/2 cup dry polenta corn grits 1/4 teaspoon salt + more to taste SAUCE 1/4 cup pre-made pesto 1 tablespoon olive oil to thin, optional BOWLS 1 tablespoon olive oil 1 garlic clove, minced pinch of salt 1/4 teaspoon crushed red pepper flakes 1 (8-10 oz) bag of baby spinach 4 eggs 4 sun-dried tomatoes, thinly sliced
FRESHEN UP Leftover basil? Garnish bowls with sliced basil leaves.
Make the polenta according to package instructions. While the polenta is cooking, thin the pre-made pesto* in a small bowl with a little bit of olive oil. Sauté the spinach. Heat 1 tablespoon of olive oil in a medium-sized pan over medium heat. Add the minced garlic, a pinch of salt, and 1/4 teaspoon crushed red pepper and cook until fragrant, about 1 minute. Add the baby spinach and cook, stirring frequently, turning down the heat if needed. Once wilted, set the spinach aside and wipe out the pan. Make the eggs. Add a bit more olive oil to the pan and cook the eggs sunny-side up or any style you prefer. Assemble the bowls. Divide the cooked polenta between two bowls. Top each bowl with a swirl of pesto, 1/2 the cooked spinach, and two of the cooked eggs. Garnish with a couple of sun-dried tomato slices.
10
*Highlighted items are already prepped!
Weekly Challenge
THE PATH TO A MORE INTENTIONAL LIFE STARTS IN THE KITCHEN We believe meal planning is just one piece of the revolution towards a simpler, more sustainable lifestyle. So each week we’ll give you a little (doable, maybe even fun?) challenge. You may love it, you may hate it. It might change your life. Who knows? You won’t know unless you try ;).
MINDFUL EATING
EAT ONE MEAL UNPLUGGED No phone, no laptop, no TV, no tablet. Just you and your meal (and maybe someone you like a lot). Focus on what you’re eating, reflect on your day, converse, and relax. It’s your moment. Enjoy it.
11
Extras (Because we love you.)
GINGER LEMON TONIC
Extra lemon slices from this week? Here’s a simple, soul-warming Ginger Lemon Tonic: Bring 1 1/2 cups of water and 1 tablespoon of grated ginger to boil in a small saucepan. Once boiling, turn down heat and simmer for 5 minutes. Remove from heat and strain out ginger. Pour the strained hot water into a mug. Add in 1 teaspoon of honey (or sweetener of choice) and squeeze the juice from a couple slices of lemon into the mug. Enjoy!
Keep cilantro fresh with this simple trick.
CILANTRO STORAGE
FREEZER MAGIC
12
Hate when your cilantro goes bad before you can use it all? We do too. Here’s a quick tip to make it last over a week (!) in the fridge. Put the cilantro in a jar or glass filled with clean water. Lightly cover the cilantro with a plastic bag (like the one you brought the cilantro home in). Enjoy for a week or more, replacing the water if it starts to look cloudy.
Make an extra batch of Turkey Zucchini Meatballs and freeze them. Your future-self will thank you. We’re all about saving time. So when we cook, we often double the recipe and freeze some for later. Not all foods freeze well, but the Turkey Zucchini Meatballs on Page 4 do. Cook an extra batch this week and freeze in an airtight container. When ready to eat, thaw and add to salads, pasta, or zoodles for a quick, high-protein meal.
SHOP
WEEKEND PREP
EAT
Get in and get out. Your Shopping List on Page 2 makes it easy.
Tackle some of the prep work so you can easily throw meals together on weeknights. Page 3 shows you how.
The most important part. Throw together weeknight meals using Pages 5-10 on whatever nights work for you.
the menu BÁNH MÌ BOWLS rice, turkey zucchini meatballs, cucumber, carrot, cilantro, peanuts, lime, bánh mì sauce PESTO ZOODLES WITH SUN-DRIED TOMATOES zoodles, turkey zucchini meatballs, sun-dried tomatoes, pesto sauce POLENTA BOWLS WITH EGGS + SPINACH polenta, spinach, sun-dried tomatoes, pesto sauce, eggs
1
the shopping list Make sure to check off what you already have before going to the store!
PRODUCE 4 oz basil (about 2 cups) 3 medium zucchini* 1 cucumber 1 medium carrot 1 (8-10 oz) bag of baby spinach 1 lime 1 lemon 1 red chili or jalapeño (optional) 1 small bunch cilantro 1 head garlic
PROTEIN 1 lb ground turkey 5 eggs
PANTRY ESSENTIALS extra virgin olive oil rice vinegar hot sauce honey or agave syrup crushed red pepper flakes
MIDDLE AISLES + BULK 1 jar sun-dried tomatoes in oil 1/2 cup dry polenta corn grits* 1/3 cup uncooked rice (white or brown) or 1/3 cup uncooked quinoa 1/2 cup walnuts 1/2 cup roasted peanuts
*INGREDIENT NOTES ZUCCHINI: Two of the three zucchini will be used to make zucchini noodles (aka zoodles!). This requires either a spiralizer, a julienne peeler, or a box grater. For the box grater method, place the grater on its side with the largest grating holes facing up. Cut off the ends of the zucchini and then push it along the top of the grater in long strokes to create long, thin ribbons. Three other zoodle alternatives: 1. Buy store-bought zoodles (near the produce at the grocery store), 2. Use spaghetti squash instead (just add it to the shopping list!), or 3. Use regular gluten-free noodles. POLENTA CORN GRITS: There are lots of options out there. We try to stay away from pre-cooked polenta or instant/quick-cooking polenta because it tends to have less flavor. We like Bob’s Red Mill Polenta Corn Grits (organic, if possible) because it’s flavorful and cooks rather quickly. PESTO: Don’t have a food processor or a blender? Store-bought pesto can be used in a pinch (you’ll need 3/4 cup this week), but just be aware that it probably won’t be dairy-free. If you take this route, don’t buy the basil, lemon, or walnuts.
2
#SundayMealPrep Tackle some of the prep-work so that the weeknight meals can be thrown together in no time. Here’s the play-by-play.
1
Preheat the oven to 400 degrees F. While the oven is preheating, make the TURKEY ZUCCHINI MEATBALLS (recipe is on Page 4). Once the oven is preheated, put the meatballs in and set a timer for 15 minutes.
2
While the meatballs are cooking make the PESTO (recipe is on Page 4). Once the pesto is made, put into a small storage container and drizzle the top with a bit of olive oil to prevent from browning. Cover and store in the fridge.
3
When the meatballs are done, allow to cool and put them into a storage container or ziploc bag and store in the fridge.
4
Cook the RICE or QUINOA (1/3 cup uncooked for two servings) according to package instructions. While the rice or quinoa is cooking prep some of the VEGGIES. Here’s what to do: - spiralize, ribbon, or grate the two remaining zucchini* - peel and ribbon the cucumber - peel and ribbon the carrot Store the rice and prepped veggies in separate air-tight sealed containers.
5
That’s it! Now meals on Pages 5-10 will be simple to prepare this week. *If you’re using spaghetti squash instead of zucchini noodles, roast the spaghetti squash now while the oven’s hot. Cut the squash in half lengthwise and scrape out the seeds. Place the squash halves cut-side down on a baking sheet and roast until fork-tender, about 40 minutes.
3
prep-ahead recipes
TURKEY ZUCCHINI MEATBALLS MAKES 16 MINI MEATBALLS
1 lb ground turkey 1 medium zucchini, grated (about 2 cups) 1 large egg 1 garlic clove, minced 1/2 teaspoon salt 1/2 teaspoon pepper
Preheat the oven to 400 degrees F. Line a rimmed baking tray with parchment paper. In a large bowl, mix together all the ingredients and shape into 16 balls. Once the oven is preheated, bake for 15-18 minutes until cooked through.
PESTO BASE MAKES ABOUT 3/4 CUP PESTO
1/2 cup walnuts 4 oz basil (2 cups packed leaves) 1 garlic clove, minced 1 teaspoon lemon juice 1/4 cup olive oil + more if needed big pinch of salt + pepper to taste
Add basil, walnuts, garlic, and lemon juice to a food processor or blender. While processing or blending, slowly add the olive oil until smooth. Add salt and pepper to taste.
4
Weeknight Meal #1
Bánh Mì Bowls
5
Bánh Mì Bowls MAKES 2 SERVINGS Gluten-Free, Dairy-Free RICE or QUINOA 1/3 cup uncooked rice (white or brown) or quinoa SAUCE 1/4 cup pre-made pesto 3 tablespoons finely chopped cilantro leaves 2 tablespoons rice vinegar 1-2 teaspoons hot sauce drizzle of honey or agave syrup, to taste water to thin BOWLS 1 cucumber, peeled and ribboned 1 large carrot, peeled and ribboned 1/2 lime, sliced 1/4 cup cilantro leaves 1/2 cup roasted peanuts, roughly chopped red chili or jalapeño, sliced (optional) 8 pre-made turkey zucchini meatballs
SPICE IT UP Add extra flavor by making a Sriracha mayo (1 part Sriracha + 1 part mayo) and drizzle on top.
Cook the rice or quinoa according to package instructions.* Peel and ribbon the cucumber and the carrot.* Make the sauce. In a small bowl, mix together the pre-made pesto* with the other ingredients until smooth. Add more water to thin if necessary. Prep the remaining ingredients. Slice the lime. Roughly chop the roasted peanuts. Remove cilantro leaves from their stems for garnish. Slice the chili pepper or jalapeño, if using. Assemble the bowls. Divide the cooked rice or quinoa between two bowls. Top with equal amounts of prepped cucumber and carrots. Add four pre-made meatballs* to each bowl. Drizzle with sauce and garnish with cilantro leaves, roasted peanuts, and sliced chili or jalapeño, if using.
6
*Highlighted items are already prepped! #winning
Weeknight Meal #2
Pesto Zoodles with Sun-Dried Tomatoes
7
Pesto Zoodles with Sun-Dried Tomatoes MAKES 2 SERVINGS Gluten-Free, Paleo, Dairy-Free
ZOODLES (see the Shopping List for zoodle alternatives) 2 medium zucchini, spiralized or turned into noodles with a julienne peeler or box grater. SAUCE 1/4 cup pre-made pesto 1 tablespoon olive oil to thin, optional BOWLS 8 pre-made turkey zucchini meatballs 4 sun-dried tomatoes, thinly sliced
UP YOUR GAME If you eat dairy, a bit of Parmesan cheese adds a layer of flavor.
Make the zoodles. Spiralize or turn into noodles with a julienne peeler or box grater.* If you prefer your zoodles warm, sauté for 2-3 minutes in a large pan with a drizzle of olive oil. Thin the pesto. Mix the pre-made pesto* with a bit of olive oil to thin. Assemble the bowls. In a large bowl, toss the prepared zucchini noodles (or zoodle alternative) with the pesto. Add the thinly sliced sun-dried tomatoes and pre-made meatballs* and mix again until everything is evenly covered in the pesto sauce. Divide the mixture between two bowls.
*Highlighted items are already prepped!
8
Weeknight Meal #3
Polenta Bowls with Eggs and Spinach
9
Polenta Bowls with Eggs and Spinach MAKES 2 SERVINGS Gluten-Free, Dairy-Free POLENTA 1/2 cup dry polenta corn grits 1/4 teaspoon salt + more to taste SAUCE 1/4 cup pre-made pesto 1 tablespoon olive oil to thin, optional BOWLS 1 tablespoon olive oil 1 garlic clove, minced pinch of salt 1/4 teaspoon crushed red pepper flakes 1 (8-10 oz) bag of baby spinach 4 eggs 4 sun-dried tomatoes, thinly sliced
FRESHEN UP Leftover basil? Garnish bowls with sliced basil leaves.
Make the polenta according to package instructions. While the polenta is cooking, thin the pre-made pesto* in a small bowl with a little bit of olive oil. Sauté the spinach. Heat 1 tablespoon of olive oil in a medium-sized pan over medium heat. Add the minced garlic, a pinch of salt, and 1/4 teaspoon crushed red pepper and cook until fragrant, about 1 minute. Add the baby spinach and cook, stirring frequently, turning down the heat if needed. Once wilted, set the spinach aside and wipe out the pan. Make the eggs. Add a bit more olive oil to the pan and cook the eggs sunny-side up or any style you prefer. Assemble the bowls. Divide the cooked polenta between two bowls. Top each bowl with a swirl of pesto, 1/2 the cooked spinach, and two of the cooked eggs. Garnish with a couple of sun-dried tomato slices.
10
*Highlighted items are already prepped!
Weekly Challenge
THE PATH TO A MORE INTENTIONAL LIFE STARTS IN THE KITCHEN We believe meal planning is just one piece of the revolution towards a simpler, more sustainable lifestyle. So each week we’ll give you a little (doable, maybe even fun?) challenge. You may love it, you may hate it. It might change your life. Who knows? You won’t know unless you try ;).
MINDFUL EATING
EAT ONE MEAL UNPLUGGED No phone, no laptop, no TV, no tablet. Just you and your meal (and maybe someone you like a lot). Focus on what you’re eating, reflect on your day, converse, and relax. It’s your moment. Enjoy it.
11
Extras (Because we love you.)
GINGER LEMON TONIC
Extra lemon slices from this week? Here’s a simple, soul-warming Ginger Lemon Tonic: Bring 1 1/2 cups of water and 1 tablespoon of grated ginger to boil in a small saucepan. Once boiling, turn down heat and simmer for 5 minutes. Remove from heat and strain out ginger. Pour the strained hot water into a mug. Add in 1 teaspoon of honey (or sweetener of choice) and squeeze the juice from a couple slices of lemon into the mug. Enjoy!
Keep cilantro fresh with this simple trick.
CILANTRO STORAGE
FREEZER MAGIC
12
Hate when your cilantro goes bad before you can use it all? We do too. Here’s a quick tip to make it last over a week (!) in the fridge. Put the cilantro in a jar or glass filled with clean water. Lightly cover the cilantro with a plastic bag (like the one you brought the cilantro home in). Enjoy for a week or more, replacing the water if it starts to look cloudy.
Make an extra batch of Turkey Zucchini Meatballs and freeze them. Your future-self will thank you. We’re all about saving time. So when we cook, we often double the recipe and freeze some for later. Not all foods freeze well, but the Turkey Zucchini Meatballs on Page 4 do. Cook an extra batch this week and freeze in an airtight container. When ready to eat, thaw and add to salads, pasta, or zoodles for a quick, high-protein meal.
