Meal Preparation
If you’re on a health kick this January, this is a great way to make sure you’re prepped and ready for the week ahead at work! This is also perfect for everyone taking part in #veganuary!

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Ingredients

1 tbsp Coconut Oil
6 cloves Garlic
2 Sweet Potatoes (medium size, peeled and cut into 1 inch cubes)
1 red onion (Chopped into 1 inch pieces)

2 Carrots (Cut in to 1/2 inch pieces)
2 Bell Pepper (Cut in to 1/2 inch pieces)
1 small head Broccoli (Cut into small florets)
5 Asparagus spears (Cut in to 1 inch pieces)

1 tsp Salt
1 tsp Pepper
1 tsp Chilli Powder
1 tsp paprika

1 cup Quinoa (microwavable packet – cooked & cooled)
1 cup Brown Rice (microwavable packet – cooked & cooled)
1 cup Black Beans (tinned – drained)
1 cup Sweet Corn (tinned – drained)
4 scallions (finely sliced)
Small handful coriander
Small handful Parsley
1 small cucumber (cut into small pieces)
1 tsp salt
1 tsp pepper
2 tbsp olive oil

20 (approx) Cherry Tomatoes (Cut into halves)
Handful Spinach (shredded)
Handful Kale (shredded & lightly steamed)
1 lemon (juice)
2 tsp olive oil
1/2 tsp salt
1/2 tsp pepper

1 tub hummus

4 tbsp mixed seeds
1 tbsp chilli sauce
1 tbsp balsamic glaze

Method

1 Spread the sweet potatoes evenly down the middle of a reasonably large baking tray
2 Dot 1/2 tbsp coconut oil and 2 cloves garlic amongst the sweet potato chunks
3 Put the sweet potato in the oven at 180℃ (352℉) for 15 minutes
4 Take the tray out of the oven, put it on a heat proof surface and spread out the carrots, bell pepper, broccoli and asparagus on the tray
5 Dot the remaining garlic cloves and coconut oil amongst the vegetables and season the whole tray with paprika, chilli powder, salt, pepper
6 Use a wooden spoon to turn the veggies around in the spices and seasoning
7 Put the tray back in the oven for a further 15 minutes
8 Put the cooked grains in 2 separate mixing bowls, add equal amounts of black beans, sweet corn, scallions, cucumber, olive oil, salt and pepper. Put the coriander in the bowl with the rice and parsley in the bowl with the quinoa and fold the contents of the bowls together with a wooden spoon.
9 Split the seasoned grains across four lunchboxes
10 Take the roasted vegetables out of the oven and split them equally across the top of the grains
12 Put the spinach, kale, cherry tomatoes, olive oil, lemon
11 Add the Spinach, Kale, cherry tomatoes, lemon juice, olive oil, salt and pepper to a mixing bowl and toss it round
12 Split the salad across the four lunch boxes, leaving a corner free
13 Put a dollop of hummus in the corners of the lunch boxes
14 Spread some seeds across the top of each lunch box, drizzle over some balsamic glaze over 2 of the lunches and chilli sauce over the other 2

BOSH!



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