More Meal Prep | Week 2

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PRODUCE
sweet corn
collard greens
cucumber
celery
red bell pepper x2
green bell pepper
jalapeno
sweet potatoes
sweet onion
red onion
garlic
rosemary
basil
oranges
BUTCHER
sausage x3 (pork, poultry or vegetarian)
bacon (optional)
GROCERY
long grain rice
red kidney beans
vegetable broth
Cajun seasoning
garlic powder
olive oil
white wine vinegar
cornmeal
flour
baking powder
DAIRY/EGGS
milk
butter
eggs
cheddar cheese
Red Beans & Rice
1 tbsp oil
3 sausages (pork, turkey, chicken, vegetarian), removed from casings
½ sweet onion, diced
½ cup celery, diced
½ cup green bell pepper, diced
½ cup red bell pepper, diced
2 cloves garlic, minced
1 tbsp Cajun seasoning (recipe here )
1 can red kidney beans
1 cup long grain rice
2½ cups vegetable broth
In a large pot or Dutch oven heat oil over medium-high heat.
Cook sausage until it is no longer pink.
Using a slotted spoon, remove cooked sausage and set aside.
In the same pot, sauté onion, celery and pepper for 4-5 minutes or until they begin to soften. Stir often so they don’t burn.
Add garlic and Cajun seasoning and cook for another 30 seconds.
Add sausage, rice and broth back into the pot and bring broth to a boil.
Cover, reduce heat to low and simmer for 15-20 minutes or until all of the liquid has been absorbed.
Stir well.
Store in the refrigerator for 3-4 days or in the freezer for up to 6 months.
Enjoy!
Sauteed Collard Greens
1 tbsp butter
1 clove garlic, minced
5 cups collard greens, stems removed and chopped
In a large skillet heat oil over medium-high heat.
Add garlic and sauté for 30 seconds.
Add collard greens and stir until they are coated with oil and garlic.
Cover and cook for 2-3 minutes or until greens are wilted.
Store in the refrigerator for 3-4 days.
Enjoy!
Roasted Sweet Potato
2 large sweet potatoes, peeled and diced
2 tbsp olive oil
1 tbsp fresh rosemary, chopped
½ tsp garlic powder
salt and pepper
In a large bowl toss sweet potato with olive oil, rosemary, garlic powder, salt and pepper until evenly coated.
Pour onto a baking sheet.
Bake at 375°F for 25-35 minutes flipping half way through.
Store in the refrigerator for 3-4 days.
Enjoy!
Sweet Corn Salad
1 cup sweet corn, fresh, canned or frozen
1 red bell pepper, diced
2 celery stalks, diced
½ red onion, finely diced
6-8 fresh basil leaves, chopped
2 tbsp olive oil
2 white wine vinegar
In a large bowl combine all ingredients and toss well.
Store in the refrigerator for 4-5 days.
Enjoy!
Cheddar Jalapeno Cornbread Muffins
1 cup cornmeal
1 cup flour
1 tbsp baking powder
½ tsp salt
¼ cup sugar
2 eggs
1 cup milk
¼ cup melted butter
½ cup cheddar cheese, shredded
½ jalapeno
¼ cup green onion, finely chopped
½ cup bacon, cooked and finely chopped (optional)
Preheat oven to 350°F.
In a large bowl whisk cornmeal, flour, baking powder, salt and sugar until well combined.
In a smaller bowl whisk eggs, milk and melted butter.
Pour wet ingredients into dry ingredients and stir in cheddar cheese, jalapeno and bacon.
Spoon batter into a well greased muffin tin.
Bake for 15-17 minutes or until a toothpick inserted into the centre of a muffin comes out clean.
Store in the refrigerator for 4-5 days or freeze for up to 6 months.
Reheat in the oven or microwave.
Enjoy!