PU R E L Y M E A L GU IDE
MEAL PREP 101
PURELY PREP SCHOOL IS IN SESSION 7 MEAL PREP-FRIENDLY RECIPES + SCHOOL SUPPLIES FOR PREPPING LIKE A PRO
AUGUST 2021
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Contents 1 Letter from Elizabeth 2 Purely Prep 6 Overnight Oats 2 Ways 8 Spinach & Goat Cheese Quiche 9 Superfood Granola Bars 12 Apple Walnut Salad Jars 15 Grain-Free Pancake Pot Pie 18 S'Mores Bars 19 Healthy Muddy Buddies
12 Copyright © 2021 by Purely Publishing, Inc.
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Welcome
to our 2021 Meal Prep 101 Meal Guide! If your last year and a half looked anything like mine, it was riddled with unexpected twists and turns, a complete 180 in stability and routine and just a touch of chaos. Needless to say, it was a challenge to maintain my regular health + wellness habits. Time to start fresh! Our new Meal Prep 101 Guide is here to make healthy eating simple through the transition into fall and back to
school. In partnership with influencers from our Purely community, we’ve developed a complete menu of easy, meal prep-friendly recipes that are healthy, tasty and convenient. Enjoy our new Meal Prep 101 Guide, complete with a Purely Prep School Supply List of items to support your most organized meal prep dreams, and see the final page for information on our exciting new partnership with the Whole Foods’ Whole Kids Foundation. Happy meal prepping! XO
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SCHOOL SUPPLIES
Stasher Bags / Starter Kit 7-Pack $93 SOMA / Glass Water Bottle $30
Swell / Glass Prep Bowl Set $23
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Weck / Mold Canning Jars $20
Planetbox / Rover Lunchbox $49
Bee's Wrap / Assorted 3 Pack $18 3
Overnight Oats 2 Ways TIRAMISU OVERNIGHT OATS
BANANA CREAM PIE OVERNIGHT OATS
Vegan, Gluten-Free 1 Serving
Vegan, Gluten-Free 1 Serving
INGREDIENTS: 2 packets Purely Elizabeth Classic Cinnamon Oatmeal 1/4 cup brewed coffee, cooled 1/2 cup almond milk 2 Tbsp maple syrup 1/2 cup dairy-free vanilla yogurt Unsweetened cocoa powder
INGREDIENTS: 2 packets Purely Elizabeth Banana Nut Oatmeal 3/4 cup almond milk 2 Tbsp maple syrup 1/4 cup dairy-free vanilla yogurt 1/4 cup Purely Elizabeth granola, crushed 1/2 banana, sliced
DIRECTIONS: In a bowl, stir together the oatmeal, brewed coffee, almond milk and syrup until combined. Cover and chill for 30 minutes. Remove from the refrigerator and add 1-2 tablespoons more of almond milk, if preferred. Layer a jar with yogurt and add overnight oats. Finish with a dusting of cocoa powder and serve!
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DIRECTIONS: In a bowl, stir together the oatmeal, almond milk and syrup until combined. Cover and chill for 30 minutes. Remove from the refrigerator and add 1-2 tablespoons more of almond milk, if preferred. Layer a jar with crushed granola, yogurt, banana slices and overnight oats. Top with banana slices and serve!
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Spinach + Goat Cheese Quiche Gluten-Free, Grain-Free Makes 8 servings
FOR CRUST: 2 1/4 cup Purely Elizabeth Grain-Free Bread Mix 1/4 cup coconut oil 1-2 Tbsp water FOR FILLING: 5 eggs 1/2 cup milk 1 cup spinach, chopped 2 Tbsp chives, chopped 2 Tbsp parsely, chopped 1/2 tsp salt 1/3 cup goat cheese DIRECTIONS: Preheat the oven to 350 F and lightly grease a pie pan.
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Place bread mix in a mixing bowl with the coconut oil. Cut the coconut oil into the mix with a fork until crumbly and well combined. Stir in 1 Tbsp water so a sticky dough forms. Add additional Tbsp of water if needed to bind the dough. Press the dough into the pan and form a crust shape with crimped edges. Place the pan in the oven and pre-bake the crust for 10 minutes. In a large bowl, whisk together eggs and milk. Fold in spinach, chives, parsley and salt. Pour the egg mixture into the crust and sprinkle the goat cheese over the eggs.
Return the pan to the oven and bake for 18-20 minutes, or until the egg mixture is set and lightly golden. Allow the quiche to cool for at least 10 minutes before slicing.
Note: For individual quiches, divide the dough between 5 tart pans. Pre-bake for 7-8 minutes and then bake with the filling for 10-15 minutes.
Superfood Granola Bars Gluten-Free, Vegan 12 Servings
INGREDIENTS: 1/2 cup Purely Elizabeth Superfood Oats 1 cup Purely Elizabeth Maple Almond Granola 1/2 cup shredded coconut Sea salt and cinnamon to taste 1/2 cup cashew butter (runny) 1/4 cup maple syrup 1/4 cup melted coconut oil 1/2 cup cacao nibs DIRECTIONS: Line an 8x8 baking tray with parchment and set aside. Pulse granola in a high-powered blender a few times to create flour texture. Careful not to over-blend as you
want to maintain some of the crunch! Combine superfood oats, pulsed granola, coconut and seasonings. Set aside. In a microwave safe bowl, melt together the cashew butter, maple syrup and coconut oil for about 30 seconds. Whisk until a thick caramel glaze forms. Pour glaze into the oat mixture and stir until fully combined. Fold in the cacao nibs, then press firmly onto the baking tray. I like to use the back of a frosting spatula to evenly spread out and press down. Place in the freezer for 1-2 hours before slicing into 12 bars. Bars stay fresh stored in the freezer or fridge in order to maintain shape!
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LUN
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Apple Walnut Salad Jars Grain-Free, Gluten-Free 8 Servings
DRESSING: 1/2 cup olive oil 1/4 cup apple cider vinegar 1/4 cup maple syrup 3 Tbsp dijon 1/2 tsp garlic powder Salt and pepper SALAD JARS: 4 big handfuls arugula 1 cup corn (I used frozen and defrosted) 1 green apple, chopped 1 large cucumber, sliced 1 cup quinoa, cooked 1 cup feta (or dairy-free feta) 2 avocados, diced 1 cup Purely Elizabeth Apple Walnut Granola
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DIRECTIONS: Whisk or blend dressing ingredients until combined. Divide between 4 large mason jars. On top of the dressing, layer: cucumber, apple, quinoa, avocado, corn, feta, arugula, granola.
Seal the jars and store in the fridge. When ready to serve, dump into a bowl, toss and eat!
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Grain-Free Pancake Pot Pie Grain-Free, Gluten-Free 6 Servings
INGREDIENTS: 1 Tbsp avocado/olive oil 1/2 cup celery, diced 1/2 cup onion, diced 1 tsp Italian seasoning 1 tsp garlic, minced 1 package Purely Elizabeth Grain-Free Pancake Mix 4 Tbsp vegan butter 1/4 cup vegetable broth 1/2 cup unsweetened almond milk 1 Tbsp nutritional yeast
DIRECTIONS: Preheat the oven to 350 F. In a large skillet over medium heat, add the oil, celery, onion, Italian seasoning and minced garlic. Saute until the onion and celery are translucent, about 5-10 minutes. Meanwhile, pour the pancake mix into a medium bowl and knead in the butter until you have a crumble-like mixture, set aside. Next, add the vegetable broth, almond milk, nutritional yeast and frozen mixed vegetables to the skillet and cook over medium heat for another 5 minutes. Add a thin layer of the pancake mixture to the bottom of small bowls, mini casserole dishes or even an 8x8 baking pan. Add the filling on top and then sprinkle the remaining pancake mixture over top. Bake for 20-25 minutes.
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S'mores Bars Gluten-Free 16 Servings
INGREDIENTS: 1/2 cup dairy-free milk 3/4 cup coconut sugar 2 Tbsp flax meal 1 cup peanut butter 3 Tbsp maple syrup 1/2 cup gluten-free oat flour 1/3 cup Purely Elizabeth Honey Almond Granola, ground 3 Tbsp coconut flour 3 Tbsp tapioca starch 1/2 tsp baking soda 1/3 cup Lily's Sweets Dark Chocolate Baking Chips 1 cup Smash Mallows, quartered
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DIRECTIONS: Line a 9 inch square brownie pan with parchment paper and preheat the oven to 350 F. In a medium sized bowl, add cashew milk and flax meal. Mix well and set aside for 10-15 minutes. Add coconut sugar, peanut butter and maple syrup and combine well. Add honey granola into a food processor and process until completely ground. In a separate medium sized bowl, add ground granola and all other dry ingredients (except for chocolate and marshmallows) and combine. Add into wet ingredients and mix with a spatula until combined.
Transfer half of the batter into the lined brownie pan. Spread evenly with a spatula if the batter is too sticky. Gently press half of the marshmallows and half of the chocolate chips into the batter. Cover with the rest of the batter and bake in the oven for about 15 minutes. Remove from the oven and top with the rest of the marshmallows and chocolate chips. Bake for another 10-15 minutes until marshmallows are golden brown. Let cool in the pan for about 20 minutes before slicing into squares. ENJOY!
Healthy Muddy Buddies
Gluten-Free, Vegan
INGREDIENTS: 1 bag Purely Elizabeth Honey Peanut Butter Granola 2/3 cup dark chocolate chips 1/4 cup peanut butter 1 Tbsp coconut oil 1 tsp vanilla 1 cup finely shredded coconut
DIRECTIONS: Add granola to a large mixing bowl and set aside.
In a separate bowl, combine chocolate chips, peanut butter and coconut oil. Microwave about 1 minute to melt. Add vanilla and stir until smooth. Add chocolate mixture to the granola and stir to coat. Refrigerate for 30 minutes. Transfer to a large plastic bag, add shredded coconut, seal and toss to coat. Spread on a lined baking sheet and chill 2-3 hours. Store in an airtight container in the refrigerator.
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We're thrilled to announce that Purely Elizabeth is a proud supporter of the Whole Kids Foundation. Together, we’re educating and inspiring the next generation of healthy eaters.
WHAT IS THE WHOLE KIDS FOUNDATION? Whole Kids Foundation is on a mission to improve children’s nutrition by supporting schools, inspiring families and empowering kids to make healthier food choices.
PURELY PROUD From August 18-31, Purely Elizabeth will donate 25 cents per product sold, for a total donation of $50,000 toward the foundation. Head to your local Whole Foods from August 18-31 to shop Purely Elizabeth products at an exclusive discount and support the cause.
FAST FACTS • Programs in 3 countries — U.S., Canada and the U.K. • 8,230,768 kids choosing vegetables and fruits to nourish their bodies and minds • 11,782 schools dedicated to healthy learning • 6,013 school gardens granted, connecting kids to real food • 6,010 salad bars granted, the best part of the lunch line! • 20,054 teachers and school staff modeling healthy choices in classrooms
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