February, Week 4 Gluten-Free:

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

HERBS
1 bulb garlic (1,2,4,6)
~3” ginger knob (1)
1 bunch fresh cilantro (2,6)
1 bunch fresh parsley (3)

VEGGIES
2-4 avocados (2,6)
1 head purple cabbage (3)
1 bunch kale (4)
1 pint cherry tomatoes (2)
1 bunch broccoli (1)
1 large sweet potato (4)
1 red bell pepper (6)
1 yellow onion (4,6)
5oz tub mixed greens (5)

FRUITS
1 pint strawberries (5)
2 granny smith apples (3)
4 red apples (8)
4 pears (7)
2 lemons (3)
4 limes (2)

MEATS
1# grassfed beef stir-fry meat (cut into thin, bite-sized pieces) (1)
4 thin-cut, bone-in pork chops (3)

FISH
4 Chilean sea bass fillets (option to sub salmon) (2) 

DAIRY (OPTIONAL)
4oz goat cheese crumbles (5)
1 tsp butter or ghee (3)

PANTRY
2c quinoa (1,2)
½c sunflower seed butter (7)
1 can pinto beans (4)
2 cans black beans (2,6)
¼c low-sodium tamari (1)*
32oz vegetable broth (4)*
1tsp vanilla extract (8)*

OILS & VINEGARS
1¼c olive oil
¼c coconut oil (8)
3T toasted sesame oil (1)
¼c balsamic vinegar (5)
1tsp apple cider vinegar, optional (3)

NUTS & DRY FRUIT
½c almonds (8)
½c chopped pecans (5)
½c pumpkin seeds (2) 
¼c medjool dates (8)
¼c dried cherries (8)*

SPICES
½T cinnamon (8)
~3T chili powder (2,4)*
1T cumin (4)
1tsp ancho chili powder, optional (4)
red chili flakes, optional (1)


© 2017 by Prep Dish. All rights reserved. Feb 2017, Wk 4 - Gluten Free
Created by Personal Chef & Dietitian Allison Schaaf, MS, RD, LD