June , Week 3 Gluten-Free:

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

HERBS
1 bunch basil (3)
1 bulb garlic (2,3,4)
~3” knob ginger (1)

VEGGIES
2 pints cherry tomatoes (3)
2 x 8oz sliced mushrooms (3)
1 small zucchini (3)
3-4c green beans (2)
1 large carrot (4)
4 bell peppers, mixed colors (1)
2-3 lg Japanese or Hannah sweet potatoes (4)
1 red onion (1,5)
5oz arugula (5)


FRUITS
1 watermelon (5,7)
4 plums (1)
2 lemons (3,6)
6 limes (1)
1/2 pint blueberries (6)

EGGS
7 EGGS (omega-3) (4,6)

MEATS
1# ground turkey thigh (4)
1-1.5# grassfed flank steak (1) 

FISH
1-1.5# shrimp, peeled,  deveined, tails removed (2)


DAIRY (OPTIONAL)
8oz feta crumbles (3,5)


PANTRY
1c organic cornmeal (2)
28oz crushed tomatoes (2,4)
1 box gluten-free penne (3)*
4oz dark chocolate (bar or individually wrapped)(8)
¼c sliced kalamata olives (3)
3/4c coconut flour (6)
½tsp baking soda(6)
½c honey (6)
1c almond flour (OR 2T coconut flour) (4)
12 paper muffin liners (OR silicone muffin tin) (6)


OILS & VINEGARS
~1 1/2c olive oil
½c coconut oil (6)
¼c balsamic vinegar (5)
3T apple cider vinegar (2,4)


NUTS & DRY FRUIT
½c sliced almonds (5)
½c pinenuts, optional (3)
1c macadamia nuts (8)
¼c medjool dates (OR ¼ cup maple syrup) (2,4)

SPICES
3T chili powder (2,4)*
1T tarragon (4)
¼tsp cayenne (2,4)
1tsp turmeric (4)
1 dried ancho chili (OR chipotle) (2,4)




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