Meal Preparation
In this week’s Meal Prep For Weight Loss episode I make two more Forks Over Knives recipes – Savoy Cabbage, Mushrooms & Sesame seeds stir fry and Broccoli and Rice Casserole. The vegan casserole recipe is super easy and can be adapted for any steamed vegetables you happen to have on hand.

Roasted Brussel Sprouts

3-4 cups of Brussel sprouts, outer leaves removed, bigger ones halved
2 Tbsp balsamic vinegar or 1 Tbsp balsamic vinegar & 1 Tbsp soy sauce
1 Tbsp maple syrup
1/2 tsp smoked paprika

Roast covered at 200 degrees celcius for 25 minutes

Broccoli & Rice Casserole

3 cups broccoli florets, steamed
1 1/2 brown basmati rice, cooked
1/2 batch of my No Fat Vegan Cheese Sauce
A pinch of smoked paprika or chipotle chilli powder (optional)
Some fresh ground black pepper (optional)

Bake at 175 degrees Celcius for 35 to 40 minutes.

My Fat Free Vegan Cheese Sauce recipe is here:

Savoy Cabbage, Mushrooms & Sesame seeds stir fry

225g or 4 cups shiitake mushrooms
2 spring onions, sliced thinly
2 medium carrots, grated
1 Tbsp grated ginger
6 garlic cloves, crushed
2 Tbsp water
2 Tbsp soy sauce (or more)
1 Tbsp arrowroot powder
4 cups shredded savoy cabbage
Some stock or brine for extra liquid
1/4 cup roasted cashews, broken into smaller pieces
2 tsp toasted sesame seeds
Some chopped fresh parsley for garnish (optional)

My creamy basic Risotto recipe:

TIME STAMPS:
0:36 Roasted Brussel sprouts
2:48 Broccoli & Rice Casserole ingredients and process
5:07 Broccoli & Rice Casserole taste testing
6:13 Savoy Cabbage, Mushroom & Sesame Seeds ingredients and process
11:26 Savoy Cabbage, Mushroom & Sesame Seeds taste testing
12:56 Meal prep overview

A similar Salter non stick frying pan to the one I use:
https://amzn.to/38vHgRd

The induction hob I am using:
https://amzn.to/31W6lCa

A similar to mine oval glass roasting dish:
https://amzn.to/37u5km5

(Disclaimer: as an Amazon Associate I earn a small commission from qualifying purchases at no extra cost to you)

Lots of vegan love,
Inga

Music credits:
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Adventures by A Himitsu https://soundcloud.com/a-himitsu
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Free Download / Stream: http://bit.ly/2Pj0MtT
Music released by Argofox https://youtu.be/8BXNwnxaVQE
Music promoted by Audio Library https://youtu.be/MkNeIUgNPQ8
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