More Meal Prep | Week 4

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PRODUCE
cauliflower
sweet potato
carrots 6-8
baby kale/baby spinach
eggplant, large
tomato x2
cucumber
green chili pepper (optional)
red pepper
green onions
yellow onion
garlic
fresh ginger
fresh cilantro
fresh mint
lemon
mangos x2
GROCERY
coconut oil/vegetable oil
tomato paste
light coconut milk
vegetable broth
basmati rice
shelled pistachios
honey
curry powder
whole cumin seeds
red chili powder
turmeric
ground coriander
garam masala
DAIRY
plain yogurt
RECIPES
Vegetarian Coconut Curry

1 tbsp coconut oil
1 yellow onion, finely diced
2 cloves garlic, minced
1 tsp fresh ginger, grated
1-2 tbsp curry powder
1 tbsp tomato paste
1 can light coconut milk
2 cups vegetable broth
1 head cauliflower, cut into florets
1 large sweet potato, peeled and diced
2 carrots, chopped
1 can chickpeas, rinsed and drained
4 cups baby kale or baby spinach
In a large pot melt coconut oil over medium-high heat.
Add onion and sauté for 3 minutes or until softened.
Add garlic and ginger and sauté for another 30 seconds.
Add curry powder and tomatoe paste, stirring well, and sauté for another 30 seconds.
Add coconut milk, vegetable broth, cauliflower, carrots, sweet
potatoes and chickpeas.
Bring mixture to a boil, then reduce heat to low, cover and simmer until veggies are cooked through; between 20-25 minutes.
In the last five minutes of cooking, add spinach, replace lid and cook until spinach is completely wilted.
Store in the refrigerator for 4-5 days or in the freezer for up to six
months.
Enjoy!
Indian Rice

2 tsp coconut oil
1 tsp cumin seeds
1 cup basmati rice
2 cups water
2 green onions, finely chopped
fresh coriander (cilantro)
In a small saucepan melt coconut oil over medium-high heat.
Add cumin seeds and cook for 30 seconds to a minute or until they become fragrant.
Carefully add rice and water; mixture will bubble up.
Bring water to a boil, reduce heat to low, cover and simmer for 15-20 minutes or until all of the water is absorded.
Stir in green onion, fresh coriander, salt and pepper.
Enjoy!
Roasted Eggplant Curry

1 large eggplant
1 tbsp coconut oil
1 tsp cumin seeds
1 yellow onion, finely diced
2 cloves garlic, minced
1 tsp fresh ginger, grated
1/2 green chill (spicy, optional)
1/2 tsp red chill powder (spicy, optional)
1 tsp turmeric
1 tsp ground coriander
½ tsp garam masala
2 large tomatoes, diced
Coat eggplant with olive oil and pierce it 10-12 times with a fork.
Place eggplant on a lined baking sheet and broil on high, turning every five minutes, for 20-25 minutes or until the skin of the eggplant is black and it’s cooked all the way through.
Cover with foil and allow eggplant to cool until it can be handled.
Remove the skin and mash the flesh. Set aside.
In a skillet melt coconut oil over medium-high heat.
Add cumin seeds and cook for 30 seconds to 1 minute or until they
become fragrant.
Add onion and sauté for 2-3 minutes.
Add garlic, ginger, green chili all of your spices. Cook for 1 minute.
Add tomatoes (plus juices) and cook until the tomatoes have broken
down; about 5-7 minutes.
Stir in eggplant and reduce heat to low. Allow mixture to simmer for 10 minutes.
Store in the refrigerator for 4-5 days or in the freezer for up to 6
months.
Enjoy!
Carrot Salad

4-5 carrots, grated
1 tbsp apple cider vinegar
½ lemon, juiced
1 tsp ginger, freshly grated
¼ tsp ground cumin
salt and pepper
fresh coriander (cilantro), finely chopped
fresh mint, finely chopped
In a small bowl whisk vinegar, lemon juice, ginger, cumin, salt and pepper.
Pour over grated carrots.
Finish with freshly chopped coriander and mint.
Toss well.
Store in the refrigerator for 4-5 days or in the freezer for up to 6 months.
Enjoy!
Cucumber Mint Raita

1 cup plain yogurt
1 cucumber, peeled, seeded and grated
2 tbsp lemon juice
½ tsp cumin
salt and pepper
fresh mint, finely chopped
In a small bowl combine all ingredients and stir well.
Store in the refrigerator for 4-5 days or in the freezer for up to 6
months.
Enjoy!
Mango Yogurt Pistachio Parfait
1 cup plain yogurt
2 tbsp honey
2 ripe mangos, diced
½ cup pistachios
Layer yogurt, honey, mango and then more yogurt in a container.
Finish with crushed pistachios.
Store in the refrigerator for 4-5 days or in the freezer for up to 6 months.
Enjoy!
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