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Meal Prep - Week 2 | The Basics, Continued

Meal Prep - Week 2 | The Basics, Continued

January 14, 2021


Beef Stew


Baked Chicken Drumsticks with Savannah Red Rice


Seafood Soba Soup


Peas & Rice (Vegetarian)


Beef Pie


Calzones

  • 3 lbs beef soup bones with meat on (short ribs work great too)
  • 2 lbs chicken drumsticks or wings
  • 1-2 lbs Wild Caught Halibut or Flounder
  • 5 bulbs garlic
  • 6-8 large Yukon gold potatoes
  • 1 package of Frozen peas
  • 4 large carrots
  • 2 large onions
  • 2 large shallot
  • 1 bunch spring onions (~8 total)
  • 1 large celeriac root
  • 1 Lemon
  • 1 package salami, pepperoni, or Parma ham
  • 1 package mozzarella cheese
  • 2 oz dried porcini mushrooms
  • 1 pint pizza sauce
  • 1 package soba noodles
  • ½ pint heavy cream
  • 1 bottle dry red wine (I prefer to use a Malbec or pinot noir)
  • 1 lbs whole wheat flour, emmer, einkorn, or spelt
  • 4 oz yoghurt

 

Shopping List from Dr. Cowan’s Garden

  •     Turmeric Powder
  •     Ashitaba Powder
  •     Carolina Gold Rice
  •     Threefold Blend Spicy Powder
  •     Sea Vegetables Powder
  •     Threefold Blend Savory Powder
  •     Wild Ramp Powder
  •     Sea Island Red Peas
  •     Savannah Red Rice


 

 

 

 

 



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