Meal Prep – April 22, 2019

Back to rotations tomorrow! One. Semester. Left. Folks. Surgery is on tap next which means many mornings of Car Cafe, party of 1. Long days means lots of meal prep needed. All the recipes below!

On the menu:

breakfast:

  • tomato, spinach, basil egg bake
  • chocolate covered strawberry smoothie
  • banana chocolate overnight oats 

entrees: 

  • quinoa black bean burgers with sweet potato fries
  • moroccan chicken with cauliflower rice 

snacks:

  • sweet potato fries with hummus 
  • carrots with avocado
  • chocolate stuffed tahini dates
  • rice cakes with almond butter, avocado, or hummus
  • banana dipped in almond butter

Grocery list:

  • yellow onion (3)
  • cremini mushrooms
  • butter lettuce
  • spinach
  • basil
  • fresh rosemary
  • sweet potatoes (3)
  • 3 beefsteak tomatoes
  • 1 beet
  • carrots (1 pack)
  • avocado (2)
  • garlic
  • bananas (3)
  • eggs (12)
  • boneless skinless organic chicken breasts
  • halloumi
  • pine nuts
  • dried cherries
  • dates
  • tahini
  • almond butter
  • tomato paste (1 can)
  • diced tomatoes (1 can)
  • black beans (1 can)
  • chickpeas (1 can)
  • ketchup
  • cacao powder
  • almond milk
  • quinoa
  • oats
  • flax seed
  • rice cakes
  • olive oil
  • frozen cauliflower rice
  • frozen spinach
  • frozen strawberries
  • spices: salt, pepper, cumin, paprika, cinnamon, nutritional yeast

Tomato, Spinach, and Basil Egg Bake

  • 10 eggs
  • 2 beefsteak tomatoes
  • 1/3 cup basil
  • 2 tbsp fresh rosemary
  • 2 cups spinach
  • 1 tbsp garlic, chopped
  • 1 onion, chopped
  • Spices: salt, pepper, paprika, nutritional yeast, rosemary
  1. Preheat oven to 375F
  2. On a cast iron skillet, saute onions and garlic. When finished add spinach.
  3. Whisk eggs and combine with herbs and spices
  4. Add eggs to skillet
  5. Place tomatoes on top of eggs
  6. Bake for 30-40min, until top is firm and browned

Chocolate Strawberry Smoothie 

  • 1 cup frozen spinach 
  • 1/2 cup frozen strawberries
  • 1/2 banana
  • 1 tbsp cacao powder
  • 1 date
  • 2 tbsp almond butter 
  • few shakes of cinnamon
  • almond milk to thin 
  • blend baby blend

Banana Chocolate Overnight Oats 

  • 1/2 cup oats 
  • 1 tbsp flax seed
  • 1 tbsp cacao powder 
  • 1-2 tsp maple syrup (optional)
  • 1.5 cups milk
  • let soak overnight and top with banana and almond butter in the morning 

Quinoa black bean burgers

  • 2 tablespoons avocado oil
  • 1 yellow onion, diced (~2 cups)
  • 1 1/2 cups cremini mushrooms, chopped (125 g)
  • 1/3 cup raw pine nuts
  • 1/4 cup tomato paste
  • 2 tbsp chipotle hot sauce (I use Siete Foods)
  • 1 1/2 teaspoons cumin
  • 1 1/4 teaspoons salt
  • 1 can black beans (15 oz / 425g), rinsed & strained
  • 1 1/2 cups cooked quinoa
  • ½ cup oats
  • Halloumi (grilled)
  • Beet ketchup
  • For serving: Burger buns, lettuce, tomatoes, quick pickled onions (recipe here), avocado
  1. Precook quinoa
  2. Saute onions, mushrooms, and garlic until wilted and fragrant
  3. In a food processor, combine sautéed onions, garlic and mushrooms with olive oil, pistachios, tomato paste, hot sauce, cumin, salt, black beans, quinoa, and oats
  4. Pulse until dough forms
  5. Form burger patties, ~4in in diameter
  6. Prepare grill pan on stove top
  7. Cook each side until browned
  8. last step: grill halloumi on each side until browned (I cut ~1/2 inch thick)

Beet ketchup

  • Steam 1 beat
  • Combine with 1 cup ketchup
  • Pulse in food processor until blended

Sweet potato fries

  • 3 sweet potatoes, sliced
  • Spices: fresh rosemary, salt, pepper, garlic powder, paprika, nutritional yeast
  1. Preheat oven to 375F
  2. Spray / cover sweet potatoes with olive oil
  3. Top with spices
  4. Bake for 45-55min, until crispy

Crockpot Moroccan Chicken

  • 2 pounds boneless skinless chicken breasts
  • 4 large carrots, cut into bite sized pieces
  • 4 large celery, cut into pieces
  • 1 medium onion, chopped
  • 28-ounce can diced tomatoes
  • 1/3 cup dried cherries, diced
  • 1/3 cup pine nuts
  • 1/4 cup red wine
  • 1 cup pitted olives
  • 3 cloves garlic, minced
  • 2 teaspoons cinnamon
  • 2 bay leaves
  • 2 teaspoons paprika
  • 1 teaspoon black pepper
  • 5 cups cauliflower rice
  • salt and pepper to season
  1. Toss everything in the crockpot, except pine nuts and cauliflower rice
  2. Cook on low for 8 hours
  3. For the cauliflower rice: sauté on stove top and mix with salt, pepper, fresh garlic, and fresh basil
  4. Serve crockpot chicken on top of cauliflower rice.

Chocolate Tahini Stuffed Dates

  1. Mix 2 tbsp tahini with 1 tsp maple syrup, ¼ tsp vanilla extract, and cinnamon
  2. Stuff tahini mixture in dates
  3. Sprinkle with sea salt

 

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