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What is meal prep? It’s essentially the practice of spending an hour or two every week making huge batches of whole grains, proteins, veggies, and snacks. Doing this will cut down on the amount of time you spend on thinking about and prepping your meals, and will make it easier to enjoy tasty, clean, home-cooked meals all week long.
Healthy grains like brown rice and quinoa are a good base for many healthy meal ideas, and can even add some bulk to salads. I like to cook up a big batch once a week so that I can build meals all week long.
Make sure to wash and chop up all kinds of fresh veggies for the week. I like to marinate them to cut down on dinner prep time. You can use these veggies for stir-fries, rice or brain bowls, and easy weeknight dinners.
Easy Mexican Burrito Bowls
1 cup brown rice
2 cups water
1 can cooked black beans, drained and rinsed
1 tbsp taco seasoning
Sea salt and pepper, to taste
2 red peppers, diced
1 1/2 cups corn
1 small red onion, diced
1 pint cherry or grape tomatoes
1 avocado, sliced
1 lime, juiced
Heat a medium saucepan over medium heat and ddd rice.
Add 2 cups water and season with a pinch of salt.
Bring to a boil, reduce heat to low, cover, and cook for 40 mins, until rice is tender.
Remove from heat and let stand, covered, for 5 mins before fluffing rice with a fork.
Place lime juice in a small bowl and add avocado slices.
Gently shake the bowl to cover the avocado completely with lime juice.
Fold in beans and taco seasoning and season with salt and pepper to taste.
Prep your 4-5 tupperware containers and divide the bean and rice mixture between them.
Evenly divide red pepper, corn, red onion and tomatoes between all the containers.
Top with avocado slices and seal containers with a lid.
Enjoy hot or cold with a side of hot sauce or salsa for lunch!
Marinated Roasted Veggies
¼ cup olive oil
¼ soy sauce or tamari
¼ cup water
1 tsp chili powder
1 tbsp ground cumin
1 tbsp minced garlic
2 tbsp toasted sesame oil
1 large spanish onion, cut into half moons
6 baby bok choy, trimmed and leaves separated
1 head kale, chopped into bite size pieces
4 carrots, peeled and cut into bite size chunks
2 pints mushrooms, sliced
2 red peppers, sliced
salt and pepper to taste
In a small bowl whisk together olive oil, soy sauce or tamari, water, chili powder, cumin, garlic and sesame oil. Set aside.
In a large tupperware or bowl, or 2 heavy-duty freezer bags; add veggies and toss with marinade to coat completely.
Place in the fridge and allow to marinate for at least 1 hour, and up to 5 days.
To cook in the stove:
Preheat oven to 450F.
Line a baking sheet or roasting pan with foil or parchment.
Spread the veggies (with the marinade) evenly onto the pan.
Roast for 40 minutes, stirring every 10-15 mins, or until kale is crispy and carrots are soft when poked with a fork.
To cook on the BBQ:
Preheat grill to medium heat.
Remove vegetables from marinade, and place in a grilling basket (or wrap in aluminum foil if you don’t have a basket).
Cook for 15 minutes, or until tender turning often to prevent burning.
Season with salt & pepper to taste.
Serve with your veggie protein of choice. I love this with veggie sauce and a squirt of hot sauce.
About The Edgy Veg:
We’re The Edgy Veg, Candice & James, a couple on a journey to revolutionize the food we define as “vegan”. Instead of salads days in and day out we choose to re-purpose familiar favorites, by recreating childhood cravings for an audience with sophisticated palettes and food-nerd obsessions with nostalgic fare. Connect with us on the interwebs here:
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