Welcome to Week Two of the Bowl Club!
Welcome to Week Two of the Bowl Club! In case you need a reminder, 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
CHICKPEA TOMATO CURRY BOWLS rice, chickpeas, tomatoes, baby spinach, curry, yogurt (dairy-free option), mango chutney, cilantro SPICED SWEET POTATO + MUSHROOM TACOS corn tortillas, rice, chicken, sweet potatoes, mushrooms, avocado, yogurt (dairy-free option), cilantro CHICKEN + SPINACH SALAD WITH CHUTNEY DRESSING
1
baby spinach, chicken, chutney dressing, sweet potatoes, pumpkin seeds, dried cranberries
the shopping list Make sure to check off what you already have before going to the store!
PRODUCE 1 lb box of baby spinach 10 oz baby portobello mushrooms 2 large sweet potatoes 1 avocado 1 lime 1 small bunch cilantro 1 medium yellow onion 1 small knob of fresh ginger root 1 head garlic
PROTEIN / DAIRY 1 lb boneless, skinless chicken thighs (4 thighs total) 1 cup (8 oz) plain, unsweetened yogurt (dairy-free if necessary)
PANTRY ESSENTIALS extra virgin olive oil balsamic vinegar Dijon mustard honey or maple syrup* curry powder ground cumin chili powder
MIDDLE AISLES / BULK 1 (15 oz) can chickpeas 1 (15 oz) can diced tomatoes 1 package corn tortillas (you’ll need six 6-inch tortillas) 1 small jar of mango chutney, optional* 2/3 cup uncooked rice (white or brown) or 2/3 cup uncooked quinoa 1/4 cup shelled pumpkin seeds 1/4 cup dried cranberries
*INGREDIENT NOTES HONEY OR MAPLE SYRUP: The Chicken + Spinach Salad dressing on Page 7 uses a bit of chutney but a bit of honey or maple syrup will work just fine as a substitute. If you buy the chutney (see notes below), you do not need honey or maple syrup this week. MANGO CHUTNEY: This is not required, but adds a bit of spice and sweetness to the Chickpea Curry Bowls on Page 5 and the Chicken + Spinach Salad dressing on Page 7. You can usually find mango chutney in the international aisle of the grocery store. Alternatively, mango or apricot jam would work well too. Either way, look for brands that don’t contain high fructose corn syrup.
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, prep the CHICKEN THIGHS and the SWEET POTATOES and arrange on separate baking trays (recipes on Page 4).
2
While the chicken and sweet potatoes are roasting, cook the RICE or QUINOA (2/3 cup uncooked will yield about two cups, which is four servings) according to package instructions. While the rice or quinoa is cooking prep some of the VEGGIES. Here’s what to do: - mince 4 cloves of garlic - thinly slice 1 onion - grate 1/2 tablespoon fresh ginger root - wash, dry, and slice baby portobello mushrooms Store the rice and prepped veggies in separate air-tight sealed containers in the fridge.
3
3
When the chicken thighs and sweet potatoes are done, allow them to cool slightly and store in separate air-tight sealed containers in the fridge.
4
That’s it! Now meals on Pages 5-10 will be simple to prepare this week.
prep-ahead recipes
BAKED CHICKEN THIGHS MAKES 4 SERVINGS
1 lb boneless, skinless chicken thighs olive oil salt and pepper
Preheat the oven to 400 degrees F. Put the chicken thighs in a bowl, drizzle with a bit of olive oil, and mix to coat. Spread the chicken on a baking tray and season with salt and pepper. Once the oven is preheated, bake for 25-30 minutes until cooked through.
ROASTED SWEET POTATOES MAKES 4 SERVINGS
2 large sweet potatoes, cut into 1/2 inch cubes olive oil salt and pepper
Preheat the oven to 400 degrees F. Spread the sweet potato cubes on a rimmed baking tray, drizzle with olive oil, and season with salt and pepper. Roast for 25 minutes, flipping halfway through, until tender.
4
Weeknight Meal #1
Chickpea Tomato Curry Bowls
5
Chickpea Tomato Curry Bowls MAKES 2+ SERVINGS Gluten-Free, Dairy-Free RICE or QUINOA 1 cup cooked rice (white or brown) or quinoa, warmed CURRY 1 tablespoon olive oil 1 medium yellow onion, thinly sliced 2 garlic cloves, minced 1/2 tablespoon grated fresh ginger root 1 - 1 1/2 tablespoons curry powder 1 (15 oz) can chickpeas, drained 1 (15 oz) can diced tomatoes 8 oz baby spinach (half the 1 lb box) 1/2 cup cilantro leaves, chopped salt and pepper to taste BOWLS 1/2 cup yogurt (dairy-free if needed) 2 tablespoons mango chutney, optional 2 tablespoons cilantro leaves, chopped
THE SWEET LIFE Didn’t buy chutney? Add raisins or dried cranberries to the curry for a touch of sweetness.
Make the curry. Warm the olive oil in a large saucepan over medium heat. Add the onion* and sauté until softened, about 3 minutes. Add the garlic* and ginger* and sauté until fragrant, about 2 minutes. Add the curry powder and stir. Add the drained chickpeas and diced tomatoes (juices included!), and stir to combine. Add in the baby spinach and chopped cilantro leaves and cook until the spinach is wilted, about 5 minutes more. Add salt and pepper to taste. Assemble the bowls. Divide the cooked rice or quinoa* between two bowls. Top with desired amount of chickpea curry mixture, a couple dollops of yogurt, some chutney (if using), and garnish with chopped cilantro.
6
*Highlighted items are already prepped! #winning
Weeknight Meal #2
Chicken + Spinach Salad with Chutney Dressing
7
Chicken + Spinach Salad with Chutney Dressing MAKES 2 SERVINGS Gluten-Free, Paleo, Dairy-Free
DRESSING 2 tablespoons olive oil 3 tablespoons balsamic vinegar 1 tablespoon Dijon mustard 1 garlic clove, minced 1 tablespoon mango chutney (or 1-2 teaspoons honey or maple syrup) salt and pepper to taste SALAD 8 oz baby spinach (half the 1 lb box) 2 pre-cooked chicken thighs, sliced 1 pre-roasted cubed sweet potato (1/2 of prepped mixture) 1/4 cup shelled pumpkin seeds 1/4 cup dried cranberries
UP YOUR GAME If you have extra plain yogurt on hand, add a couple tablespoons to the dressing for a creamier version.
Make the dressing. Add all ingredients, including the minced garlic*, to a small jar and shake until thoroughly combined. Assemble the salad. In a large bowl, toss the baby spinach with the dressing. Add the cooked chicken slices*, roasted sweet potato*, pumpkin seeds, and dried cranberries and mix again until everything is evenly covered in the dressing. Divide the mixture between two plates.
*Highlighted items are already prepped!
8
Weeknight Meal #3
Spiced Sweet Potato + Mushroom Tacos
9
Spiced Sweet Potato + Mushroom Tacos MAKES 2 SERVINGS Gluten-Free, Dairy-Free RICE or QUINOA 1 cup cooked rice (white or brown) or quinoa, warmed FILLING 1 tablespoon olive oil 1 garlic clove, minced 10 oz baby portobello mushrooms, washed and sliced 1/2 teaspoon ground cumin 1/2 teaspoon ground chili powder 2 pre-cooked chicken thighs, sliced 1 pre-roasted cubed sweet potato (1/2 of prepped mixture) TACOS 6 (6-inch) corn tortillas 1 avocado, sliced 1/2 cup yogurt (dairy-free if needed) 1/4 cup cilantro leaves, chopped lime slices
SPICE IT UP Get creative with the plain yogurt. Mix in spices, like cumin or chili powder, or a bit of red onion and a squeeze of lime.
Make the filling. Warm the olive oil in a large saucepan over medium heat. Add the garlic* and mushrooms* and sauté until softened, about 5 minutes. If the mushrooms start to stick to the pan, add a splash of water. Add the cumin, chili powder, and a pinch of salt and pepper and cook until fragrant, about 2 minutes. Add the cooked chicken slices* and roasted sweet potato cubes* to the mushroom mixture and cook until warmed through. Assemble the tacos. Warm the tortillas (instructions on the package). Divide the cooked rice* and filling between six tacos (three per serving). Top each taco with a slice of avocado, a dollop of yogurt, and chopped cilantro leaves. Serve with sliced lime. *Highlighted items are already prepped!
10
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 here’s this week’s (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 ;).
DRINK UP
DRINK 8 GLASSES OF WATER IN ONE DAY And no, that doesn’t include coffee, tea, soda, or wine. We’ve all heard the benefits of staying hydrated (hi clearer skin and better digestion), but few of us actually drink enough. Water that is. Cheers!
11
Extras (Because we love you.)
Extra avocado from this week? Chocolate-lovers rejoice. Healthy Chocolate Avocado Pudding : 1 banana 1/2 avocado 2 tablespoons cocoa powder 1/2 teaspoon vanilla extract pinch of salt CHOCOLATE AVOCADO PUDDING
In a bowl, mash the banana with a fork until smooth. Add the avocado and mash again. Add the remaining ingredients and mix until creamy.
Make extra dressing to use all week.
DOUBLE DOWN
We’re all about saving time. So when we cook, we often double the recipe and save some for later. This week, we suggest doubling - or tripling or quadrupling! - the Chutney Dressing on Page 7. Store the dressing in the fridge in an airtight container, like a mason jar, and drizzle on your favorite salad or veggies.
Did you know you can pre-grate ginger and store it in the freezer?
FREEZER MAGIC
12
It’s a game changer. To freeze ginger, first grate it. Then scoop the ginger onto a parchment-lined tray in teaspoon-sized portions. Freeze until solid and transfer to an airtight container or a ziploc bag. Add directly to smoothies, curry dishes, or stir-fries. Frozen grated ginger should last about 6 months in the freezer.
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
CHICKPEA TOMATO CURRY BOWLS rice, chickpeas, tomatoes, baby spinach, curry, yogurt (dairy-free option), mango chutney, cilantro SPICED SWEET POTATO + MUSHROOM TACOS corn tortillas, rice, chicken, sweet potatoes, mushrooms, avocado, yogurt (dairy-free option), cilantro CHICKEN + SPINACH SALAD WITH CHUTNEY DRESSING
1
baby spinach, chicken, chutney dressing, sweet potatoes, pumpkin seeds, dried cranberries
the shopping list Make sure to check off what you already have before going to the store!
PRODUCE 1 lb box of baby spinach 10 oz baby portobello mushrooms 2 large sweet potatoes 1 avocado 1 lime 1 small bunch cilantro 1 medium yellow onion 1 small knob of fresh ginger root 1 head garlic
PROTEIN / DAIRY 1 lb boneless, skinless chicken thighs (4 thighs total) 1 cup (8 oz) plain, unsweetened yogurt (dairy-free if necessary)
PANTRY ESSENTIALS extra virgin olive oil balsamic vinegar Dijon mustard honey or maple syrup* curry powder ground cumin chili powder
MIDDLE AISLES / BULK 1 (15 oz) can chickpeas 1 (15 oz) can diced tomatoes 1 package corn tortillas (you’ll need six 6-inch tortillas) 1 small jar of mango chutney, optional* 2/3 cup uncooked rice (white or brown) or 2/3 cup uncooked quinoa 1/4 cup shelled pumpkin seeds 1/4 cup dried cranberries
*INGREDIENT NOTES HONEY OR MAPLE SYRUP: The Chicken + Spinach Salad dressing on Page 7 uses a bit of chutney but a bit of honey or maple syrup will work just fine as a substitute. If you buy the chutney (see notes below), you do not need honey or maple syrup this week. MANGO CHUTNEY: This is not required, but adds a bit of spice and sweetness to the Chickpea Curry Bowls on Page 5 and the Chicken + Spinach Salad dressing on Page 7. You can usually find mango chutney in the international aisle of the grocery store. Alternatively, mango or apricot jam would work well too. Either way, look for brands that don’t contain high fructose corn syrup.
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, prep the CHICKEN THIGHS and the SWEET POTATOES and arrange on separate baking trays (recipes on Page 4).
2
While the chicken and sweet potatoes are roasting, cook the RICE or QUINOA (2/3 cup uncooked will yield about two cups, which is four servings) according to package instructions. While the rice or quinoa is cooking prep some of the VEGGIES. Here’s what to do: - mince 4 cloves of garlic - thinly slice 1 onion - grate 1/2 tablespoon fresh ginger root - wash, dry, and slice baby portobello mushrooms Store the rice and prepped veggies in separate air-tight sealed containers in the fridge.
3
3
When the chicken thighs and sweet potatoes are done, allow them to cool slightly and store in separate air-tight sealed containers in the fridge.
4
That’s it! Now meals on Pages 5-10 will be simple to prepare this week.
prep-ahead recipes
BAKED CHICKEN THIGHS MAKES 4 SERVINGS
1 lb boneless, skinless chicken thighs olive oil salt and pepper
Preheat the oven to 400 degrees F. Put the chicken thighs in a bowl, drizzle with a bit of olive oil, and mix to coat. Spread the chicken on a baking tray and season with salt and pepper. Once the oven is preheated, bake for 25-30 minutes until cooked through.
ROASTED SWEET POTATOES MAKES 4 SERVINGS
2 large sweet potatoes, cut into 1/2 inch cubes olive oil salt and pepper
Preheat the oven to 400 degrees F. Spread the sweet potato cubes on a rimmed baking tray, drizzle with olive oil, and season with salt and pepper. Roast for 25 minutes, flipping halfway through, until tender.
4
Weeknight Meal #1
Chickpea Tomato Curry Bowls
5
Chickpea Tomato Curry Bowls MAKES 2+ SERVINGS Gluten-Free, Dairy-Free RICE or QUINOA 1 cup cooked rice (white or brown) or quinoa, warmed CURRY 1 tablespoon olive oil 1 medium yellow onion, thinly sliced 2 garlic cloves, minced 1/2 tablespoon grated fresh ginger root 1 - 1 1/2 tablespoons curry powder 1 (15 oz) can chickpeas, drained 1 (15 oz) can diced tomatoes 8 oz baby spinach (half the 1 lb box) 1/2 cup cilantro leaves, chopped salt and pepper to taste BOWLS 1/2 cup yogurt (dairy-free if needed) 2 tablespoons mango chutney, optional 2 tablespoons cilantro leaves, chopped
THE SWEET LIFE Didn’t buy chutney? Add raisins or dried cranberries to the curry for a touch of sweetness.
Make the curry. Warm the olive oil in a large saucepan over medium heat. Add the onion* and sauté until softened, about 3 minutes. Add the garlic* and ginger* and sauté until fragrant, about 2 minutes. Add the curry powder and stir. Add the drained chickpeas and diced tomatoes (juices included!), and stir to combine. Add in the baby spinach and chopped cilantro leaves and cook until the spinach is wilted, about 5 minutes more. Add salt and pepper to taste. Assemble the bowls. Divide the cooked rice or quinoa* between two bowls. Top with desired amount of chickpea curry mixture, a couple dollops of yogurt, some chutney (if using), and garnish with chopped cilantro.
6
*Highlighted items are already prepped! #winning
Weeknight Meal #2
Chicken + Spinach Salad with Chutney Dressing
7
Chicken + Spinach Salad with Chutney Dressing MAKES 2 SERVINGS Gluten-Free, Paleo, Dairy-Free
DRESSING 2 tablespoons olive oil 3 tablespoons balsamic vinegar 1 tablespoon Dijon mustard 1 garlic clove, minced 1 tablespoon mango chutney (or 1-2 teaspoons honey or maple syrup) salt and pepper to taste SALAD 8 oz baby spinach (half the 1 lb box) 2 pre-cooked chicken thighs, sliced 1 pre-roasted cubed sweet potato (1/2 of prepped mixture) 1/4 cup shelled pumpkin seeds 1/4 cup dried cranberries
UP YOUR GAME If you have extra plain yogurt on hand, add a couple tablespoons to the dressing for a creamier version.
Make the dressing. Add all ingredients, including the minced garlic*, to a small jar and shake until thoroughly combined. Assemble the salad. In a large bowl, toss the baby spinach with the dressing. Add the cooked chicken slices*, roasted sweet potato*, pumpkin seeds, and dried cranberries and mix again until everything is evenly covered in the dressing. Divide the mixture between two plates.
*Highlighted items are already prepped!
8
Weeknight Meal #3
Spiced Sweet Potato + Mushroom Tacos
9
Spiced Sweet Potato + Mushroom Tacos MAKES 2 SERVINGS Gluten-Free, Dairy-Free RICE or QUINOA 1 cup cooked rice (white or brown) or quinoa, warmed FILLING 1 tablespoon olive oil 1 garlic clove, minced 10 oz baby portobello mushrooms, washed and sliced 1/2 teaspoon ground cumin 1/2 teaspoon ground chili powder 2 pre-cooked chicken thighs, sliced 1 pre-roasted cubed sweet potato (1/2 of prepped mixture) TACOS 6 (6-inch) corn tortillas 1 avocado, sliced 1/2 cup yogurt (dairy-free if needed) 1/4 cup cilantro leaves, chopped lime slices
SPICE IT UP Get creative with the plain yogurt. Mix in spices, like cumin or chili powder, or a bit of red onion and a squeeze of lime.
Make the filling. Warm the olive oil in a large saucepan over medium heat. Add the garlic* and mushrooms* and sauté until softened, about 5 minutes. If the mushrooms start to stick to the pan, add a splash of water. Add the cumin, chili powder, and a pinch of salt and pepper and cook until fragrant, about 2 minutes. Add the cooked chicken slices* and roasted sweet potato cubes* to the mushroom mixture and cook until warmed through. Assemble the tacos. Warm the tortillas (instructions on the package). Divide the cooked rice* and filling between six tacos (three per serving). Top each taco with a slice of avocado, a dollop of yogurt, and chopped cilantro leaves. Serve with sliced lime. *Highlighted items are already prepped!
10
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 here’s this week’s (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 ;).
DRINK UP
DRINK 8 GLASSES OF WATER IN ONE DAY And no, that doesn’t include coffee, tea, soda, or wine. We’ve all heard the benefits of staying hydrated (hi clearer skin and better digestion), but few of us actually drink enough. Water that is. Cheers!
11
Extras (Because we love you.)
Extra avocado from this week? Chocolate-lovers rejoice. Healthy Chocolate Avocado Pudding : 1 banana 1/2 avocado 2 tablespoons cocoa powder 1/2 teaspoon vanilla extract pinch of salt CHOCOLATE AVOCADO PUDDING
In a bowl, mash the banana with a fork until smooth. Add the avocado and mash again. Add the remaining ingredients and mix until creamy.
Make extra dressing to use all week.
DOUBLE DOWN
We’re all about saving time. So when we cook, we often double the recipe and save some for later. This week, we suggest doubling - or tripling or quadrupling! - the Chutney Dressing on Page 7. Store the dressing in the fridge in an airtight container, like a mason jar, and drizzle on your favorite salad or veggies.
Did you know you can pre-grate ginger and store it in the freezer?
FREEZER MAGIC
12
It’s a game changer. To freeze ginger, first grate it. Then scoop the ginger onto a parchment-lined tray in teaspoon-sized portions. Freeze until solid and transfer to an airtight container or a ziploc bag. Add directly to smoothies, curry dishes, or stir-fries. Frozen grated ginger should last about 6 months in the freezer.
