Even with minimal time and effort, you can easily prepare healthy vegan meals and enjoy them all week long!
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OVERNIGHT OATS (3 servings)
1 ½ cups old-fashioned rolled oats
3 tbsp chia seeds (http://amzn.to/2EgUNfV)
3 tbsp flaxseed meal (http://amzn.to/2F88Buk)
2 ¼ cups plant-based milk
¾ cup plant-based yogurt
Pinch of salt
Combine ingredients in a bowl and then transfer to 3 jars, add mix-ins, cover and refrigerate overnight. Can stay in the fridge up to 5 days
Option 1 Chocolate Raspberry: stir in 1 tbsp cocoa powder, dash of cinnamon, 1 tsp maple syrup, 2 tbsp crushed walnuts, 1 tbsp vegan chocolate chips; add raspberries when ready to eat.
Option 2 PB&J: stir in 2 tbsp peanut butter and 1-2 tbsp fruit preserves; add sliced bananas when ready to eat.
Option 3 Lemon Blueberry: stir in ½ cup mashed blueberries, 1 tsp lemon zest, ½ tbsp maple syrup, 1-2 tbsp hemp seeds; add blueberries when ready to eat.
MASSAGED KALE SALAD
Remove tough stalks from kale and shred with a knife (or tear up with hands). Drizzle with a bit of olive oil and massage for 1-2 minutes. Store in fridge for 5-6 days.
ROASTED ROOT VEGETABLES
Trim carrot tops. Peel sweet potatoes and slice into wedges ¼-½ inch thick. Slice squash into rounds. Drizzle all vegetables with olive oil, salt and pepper and mix well.
For sweet potatoes, place them on a wire rack and place on top of a baking tray and sprinkle with chili powder if desired. Place carrots and squash on a baking tray.
Bake all veggies at 425F/220C. Roast sweet potatoes for 30 minutes and carrots/squash for 20-25 minutes.
INSTANT POT LENTILS
Instant Pot 6 quart model://amzn.to/2AL6L29
2 tsp olive oil
1/2 small onion, diced
1 clove garlic, minced
1 cup green lentils
2 cups vegetable broth
1/2 tsp salt + black pepper
Turn on the Saute function on the Instant Pot. Add the olive oil and cook the onion until soft, 3 minutes. Add the garlic and cook 1-2 minutes.
Add the lentils, broth and salt. Seal the Instant Pot and cook at high pressure for 15 minutes. Allow a natural pressure release and open the Instant Pot after 10 minutes. Taste for seasonings.
CASHEW CREAM 2 WAYS
1 cup raw cashews, soaked in hot water for 30 minutes or room temp water overnight
½ of a lemon, juiced
2 tbsp nutritional yeast (http://amzn.to/2CBWTFS)
½ tsp sea salt + black pepper
1/2 tsp garlic powder
1/2 cup water
Drain cashews. Blend all ingredients in a high-speed food processor or blender until smooth and creamy.
For cilantro flavor, add ½ cup cilantro leaves to half of the cashew cream and blend until well combined.
SUPERFOOD SEED SPRINKLE
Mix together the following in a bowl and store in a jar in the pantry: 3 tbsp pumpkin seeds, 3 tbsp sunflower seeds, 3 tbsp hemp seeds, 3 tbsp flaxseed meal, 2 tbsp sesame seeds
1 cup farro, rinsed
2 cups water
½ tsp salt
Add all ingredients to the Instant Pot. Seal the Instant Pot and cook at high pressure for 8 minutes.
Allow a natural pressure release and open the Instant Pot after 10 minutes. Taste for seasonings and drain any excess water.
Farro breakfast porridge
1 tbsp coconut oil
1 small apple, chopped
2 tbsp dried cherries
¼ tsp cinnamon
Squeeze of lemon juice
½ cup cooked farro
2 tbsp superfood seed sprinkle
½ cup almond milk
Heat coconut oil in a saucepan and add in apples, cinnamon and lemon juice until golden brown.
Stir in cherries and farro for 4-5 minutes or until warmed up.
Sprinkle porridge with superfood seed sprinkle and serve with almond milk.
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