Meal Prep: Week 4: Nourishing Traditions

• 1 beef roast, 3-4 lbs
• 4 chicken thighs, bone in and skin on
• 1-2 lbs swordfish steaks, bone in if possible
• 2 cups brown lentils
• Soba noodles
• 1 dozen eggs
• 1 pint shitake mushrooms
• 1 red onion
• 3 sweet yellow onions
• 3 bulbs garlic
• 4 large carrots
• 1 large eggplant
• 1 lemon
• 1 pint Greek yogurt
• 1 can coconut whole milk
• 1 jar kimchi
• Japanese Shoyu sauce
• Toasted sesame oil

Shopping List from Dr. Cowan’s Garden

• Sea Island Red Peas
• Carolina Gold Rice
• Threefold Blend Sweet
• Threefold Blend Spicy
• Turmeric Powder