Weekly Meal Prep

Miso Edamame DBS, Peanut Butter and Jelly Protein Oats, and Loaded Green Chicken Salad and giveaway!

Veggies, veggies, veggies! I have been loving all of the fresh produce lately. I used to hate eating vegetables, and, in hindsight, I feel like that was because there was such a narrow definition of how they were incorporated into my diet. I was so familiar with eating steamed carrots and broccoli, or a leafy salad with a creamy dressing I truly found eating them a chore and they were always flavorless.

For this week’s meal prep, I had so much fun playing with color, texture, and flavor. Everything is packed with protein and vegetables without comprising flavor.

This week I am also doing a giveaway of my favorite knife that I use in all of my videos; it’s the Nakiri by Shun! I’ve had it for years, and it’s by far my favorite vegetable knife. To enter just like this post and restack it! I will email the winner and announce it in next week’s email!

What’s on the shopping list?

Grocery List

Meats

• 1 rotisserie chicken

Dairy Products

• 1 16oz container of cottage cheese

• cashew or almond milk

Vegetables

• 1 lime

• 1 lemon

• 1 bunch of cilantro

• 1 bunch of parsley

• 1 small clamshell container of dill

• 1 bunch of green onions

• 1 bunch of celery

• 1 red onion

• 2 lbs of Persian cucumbers (about 16 cucumbers)

• 1 small green cabbage

• 3 jalapenos

Dry Goods (I have a lot of these in my pantry, but I’m including what you might need if you don’t!)

• 1 10 oz bag of frozen edamame beans, they sell them vacuum sealed at some grocery stores they just need to be plain edamame beans

• 1 can of white beans

• whole rolled oats

• chia seeds

• sesame seeds

• 1 jar of your favorite jam, I used rhubarb this week

• 1 jar of your favorite nut butter

Oils and sauces

• rice vinegar

• dark miso paste

• tamari or soy sauce

• toasted sesame oil

• Dijon mustard

• mayonnaise

• vanilla

• almond extract

The Recipes

Let’s get to the good stuff!

Peanut Butter and Jelly Protein Oats

I’ve been on an oats kick lately. They’re such a good source of fiber in the morning, and keep me so full. I’ve been loving blending cottage cheese with my milk to pack in some extra protein which makes them especially creamy. Since rhubarb is in season, I made them with some strawberry rhubarb jam and some of my favorite nut butter Ground Up Cinnamon Snickerdoodle Butter. TBH they will not last the whole week because I’ve already had two today - they’re so delicious.

Ingredients

• 1 16 oz container of full-fat cottage cheese

  • If you’re lactose-free like I am, Good Culture makes delicious lactose-free cottage cheese. I get it at Whole Foods.

• 2 cups of cashew or other milk - I don’t like to use oat because that’s too much oat flavor IMO

• 1/4 cup of the jam of your choosing

• 1/2 tsp vanilla

• 1/2 tsp sea salt

• a few drops of almond extract

• 2 cups of whole rolled oats

• 2 tbs chia seeds

• 2 tbs cod liver oil (optional but it’s a supplement I love to take to help my hair, skin, and nails - I linked my favorite here!)

• more jam and nut butter for swirling

Instructions

1. Add the cottage cheese, milk, jam, vanilla, sea salt, and almond extract to a blender or a container if you’re using an immersion blender.

2. Blend until completely smooth and creamy

3. Pour the blended mixture into a large bowl. Add the oats, chia, and cod liver oil to the mixture.

4. Mix until fully incorporated and let it sit to absorb for 30 minutes.

5. Pour about half a cup of oats into each container and add in a bit of jam and nut butter. Use a fork to swirl it around.

6. Store in the fridge and enjoy!

Miso Edamame DBS

This might be one of my favorite dense bean salads to date! This time for my bean base I used edamame and white beans. It’s crunchy and voluminous. It keeps me full but it’s so delicious.

Ingredients

• 1/2 bag of Persian cucumbers (about 8 cucumbers)

• 1 can of white beans, I like great northern beans

• 1 10 oz bag of edamame beans, thawed if frozen

• 1 bunch of cilantro

• 1/4 of a red onion

• 1 cup of chopped green cabbage

• 5 green onions

• 2 jalapenos

• 1/4 cup sesame seeds

For the Dressing

• 1/4 cup toasted sesame oil

• 1/4 cup rice vinegar

• 2 tbs tamari

• 2 tbs miso paste

• 1 tbs of grated ginger

• 1 tbs grated garlic

• juice of 1 lime

Instructions

1. Rinse and drain the white beans and edamame. If the edamame is frozen, thaw it out first.

2. Chop the cucumbers, cilantro, red onion, green onions, and cabbage. Add them to a bowl with the beans.

3. Slice the jalapenos in half and use the back of a knife to scrape out the seeds and pith. Mince the jalapenos and add them.

4. Add in the sesame seeds.

5. In a small container, mix together the sesame oil, rice vinegar, miso paste, ginger, garlic, and lime juice.

6. Pour over the bean mixture and toss thoroughly till the beans are coated. It’s okay if there’s a bit extra dressing. It will soak into the beans a cabbage, and become more flavorful throughout the week.

Loaded Green Chicken Salad

If you guys can’t tell, I love a bulky salad with protein, tons of veggies, and lots of fresh herbs. This chicken salad is like a regular chicken salad but beefed up with some crunchy vegetables. You could eat this in a wrap and it would be delicious.

Ingredients

• 1/2 bag of Persian cucumbers (about 8 cucumbers)

• 1 broken-down rotisserie chicken

• 1/4 of a red onion

• 3 stalks of celery

• 4 green onions

• 1 bunch of parsley

• 1 jalapeno

• 1 clamshell container of dill, equivalent to about 1/4 cup chopped

• 1/3 cup mayonnaise I like to use Kewpie mayo

• 2 tsp Dijon mustard

• the juice of 1 lemon

• 1 tsp sea salt

• fresh cracked black pepper

Instructions

1. Break down the rotisserie chicken and chop it up into bite-sized pieces.

2. Chop the cucumbers and add them to a bowl with the chicken.

3. Finely mince the celery and red onion and add it.

4. Chop the parsley, green onions, and dill and add it to the bowl.

5. Slice the jalapeno in half and use the back of a knife to scrape out the seeds and pith. Mince the jalapeno and add it to the bowl.

6. Add in the mayonnaise, dijon, lemon juice, sea salt, and pepper.

7. Toss the salad for a minute until everything is completely covered and thoroughly mixed. There’s less mayonnaise than normal so you have to toss it a bit more.

8. Store in the fridge and enjoy!

As always thank you guys so much for subscribing! If you have any questions, comments, or requests, please let me know, and don’t forget to like and restack this post to enter the giveaway. I will email the winner and announce them next week!