Welcome to Meal Prep Sunday, where you'll make a single, healthy recipe with serious bodily benefits, whether it makes your skin glow, helps soothe your gut, boosts your immunity, or more! Because it gets boring to eat the same thing every day, you'll do the bulk of the prep on the first day—and every day after that, there will be one small, five-minute-or-less tweak that will transform the leftovers into a new, amazing meal. Today, we're sharing a recipe from Summer Rayne Oakes, author of the new book Sugar Detox Me: 100+ Recipes to Curb Cravings and Take Back Your Health. In the book, Summer outlines delicious and satisfying menu plans to keep you well-fed and sugar-free. We'll let her take it from here.
A good way to reduce your sugar intake is by adding a little bit of savory to your meals. The mushroom broth and mushrooms in this soup provide a depth of taste and texture that rivals the "meatiest" of soups. The soup brings together the savory flavor of the mushrooms and the sweetness of cooked carrots and onions.
Shopping List for the Week
- 2 leeks
- 1 pound carrots
- 1 bunch celery
- 2 cups pearl barley (or other whole grains)
- 2 pounds mushrooms
- 6 large portobello mushrooms
- 1 butternut squash
- 1 can chickpeas
- 1 can coconut milk
- 1 bunch kale
- 1 pound Brussels sprouts
- 1 bunch parsley
- 1 zucchini
- 1 package of 100 percent buckwheat soba noodles
- 1 to 2 eggs
Pantry Staples (purchase if you don't have)
- 6½ tablespoons extra-virgin olive oil
- 2 shallots
- 2 onions
- bay leaf
- tamari soy sauce
Savory Mushroom Broth + Soup
- 2 pounds mushrooms or mushroom trimmings (e.g., button, bella, and oyster mushrooms, or whatever variety you have on hand)
- 1 large yellow onion, halved
- 1 celery stalk, chopped
- 1 carrot, chopped
- 2 cloves garlic
- 1 bay leaf
- A few sprigs of thyme
- A few sprigs of parsley
- ¼ teaspoon salt
- ⅛ teaspoon pepper
- 12 cups water
1. Toss all the ingredients into a large pot with about 12 cups of water or up to the line in a pressure cooker. If you're using a pressure cooker, set it on high and then reduce to low. Bring the ingredients to a simmer for about 1 hour or longer.
2. Strain the broth. I use a fine-mesh sieve with a paper towel placed on the inside.
- Mushrooms have a tendency to hold a lot of water, so make sure you press down on them to get out all the good juices.
- I've found that the mushrooms stay flavorful even after pressing, so I use them in other recipes.
Savory Mushroom Soup
- 1 tablespoon extra-virgin olive oil
- 1 leek, sliced in ½-inch circles
- 1 medium yellow onion, diced
- 8 cups Mushroom Broth (recipe above)
- 1 pound carrots, chopped
- 6 portobello mushrooms, sliced
- 2 cups celery, chopped
- 1 bay leaf
- 4 sprigs thyme, stems removed
1. Add the olive oil to a deep pot over medium heat. Add the leek and onion and sauté them for about 5 minutes.
2. Add the broth and carrots to the pot and bring the mixture to a low boil for 15 minutes.
3. Add the remaining ingredients and let the soup simmer for another 10 minutes.
Your Week of Meals
DAY 2: Barley "Risotto"
Add ½ tablespoon of olive oil to a pressure cooker or large pot over low heat. Add 1 cup barley (or any other whole grain) and sauté for 1 minute, being sure to stir the barley so it doesn't burn. Add 2½ cups mushroom broth and put a lid on. Cook in the pressure cooker for 20 minutes or in a regular pot for about 40 minutes, until the barley is tender.
Meanwhile, heat 1 tablespoon of olive oil over a medium heat in a nonstick skillet. Add 1 chopped leek and 1 chopped shallot and sauté them for 2 minutes or until they are fragrant. Add 2 handfuls of shredded Brussels sprouts and let them begin to crisp up in the pan for about 3 minutes. Next add half a bunch of kale chopped and 2 tablespoons water to the skillet. Cover and sauté for another 2 to 3 minutes until kale is wilted. When the barley is ready, drain any remaining liquid (if any), add a little tamari sauce, and stir in Brussels sprouts and kale.
DAY 3: Brussels Sprouts Hash with Mushrooms
Heat olive oil and a chopped shallot in a nonstick skillet over medium heat. Saute for 2 minutes or until the shallot is translucent. Add 1 chopped garlic clove and sauté for another minute.
Add 1 large portobello mushroom cap, ½ pound of chopped Brussels sprouts, and salt to the skillet. Cover the mixture and sauté for 5 minutes or until mushrooms and Brussels sprouts start to soften. Sprinkle with a couple of tablespoons of mushroom broth and a little lemon juice halfway through and cover. Note: You can also add some mushrooms leftover from the broth.
In a separate nonstick skillet, heat olive oil, then crack the egg into the skillet. Cover the skillet and let the egg steam for 2 to 3 minutes, making sure not to overcook the yolk. To serve, mound the Brussels sprouts and mushroom on a plate and place the egg on top.
Day 4: Zucchini + Soba Noodle Ramen
Combine zucchini noodles and/or cooked soba noodles (look for the 100 percent buckwheat noodles) in a bowl; pour reheated mushroom broth or soup over the noodles. Serve with some fresh cilantro or basil and chopped chili or your favorite sugar-free hot sauce.
Day 5: Curried Chickpeas + Butternut
In a large pot, heat olive oil over a medium heat. Add 1 chopped garlic clove, 1 teaspoon ground cumin, ¼ teaspoon each of turmeric and curry powder, and a pinch of cayenne. Add 2 to 3 cups of mushroom broth along with 1½ cups of butternut squash cubes and 1 (15-ounce) can of chickpeas (drained). Cover and let cook for 15 to 20 minutes until squash is tender. Remove from heat and stir in ½ cup full-fat coconut milk.