Meal Prep - Week 2 | The Basics, Continued

• 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