February, Week 3 Gluten-Free:

*Note: read all ingredient lists; avoid added msg, sugar, gluten, salt, etc.

HERBS
1 garlic bulb (2,4)

VEGGIES
2-4 avocados, optional (4,5)
2 carrots (1)
2 parsnips (1)
1 bulb fennel (1)
1 head cauliflower (2)
1 sm cucubmer (5)
1 pint cherry tomatoes (5)
1 corn cob (4)
1 jalapeño (4)
1 red bell pepper (4)
4 yellow onions (2,3,4)
5oz mixed greens (5)

FRUITS
4 pears, soft (6)
1 granny smith apple (2)

MEATS
4 bone-in, skinless chicken legs (OR chicken breasts) (1) 
¾# ground turkey breast (4) 
2# beef short ribs (3)

EGGS
4 eggs (omega-3) (6)

DAIRY (OPTIONAL)
Greek yogurt and/or shredded cheese for soup garnish (4)
4oz grassfed mozzarella (OR cheese of choice) (7) 

PANTRY
1 can black beans (4)
1 can red beans (4)
2c tomato puree (4)
8c chicken broth (2,4)*
1/3c maple syrup (6)
~½c honey (5,8) 
1c medium grind cornmeal (3)
1.5tsp baking soda (6)
1.5tsp baking powder (6)
~1.5T vanilla extract (6,8)
muffin liners (6) 
3T red curry paste (3)
1 can lite coconut milk (3)
1/4c low-sodium tamari (3)
4 cans full fat coconut milk (2,8)
1 jar kalamata olives (7)

OILS & VINEGARS
~1c olive oil
¼c red wine vinegar (5)
1T apple cider vinegar (3)

NUTS
½c walnuts, optional (8)
3.5c almonds (OR 3c almond flour) (6) 

SPICES
1T pumpkin pie spice (6)
2T Italian seasoning (1,5)*
2T taco seasoning (4)*
2T smoked paprika (1)
2tsp cinnamon (8)
2T curry powder (2)*



© 2017 by Prep Dish. All rights reserved. Feb 2017, Wk 3 - Gluten Free
Created by Personal Chef & Dietitian Allison Schaaf, MS, RD, LD