Hello all! Here is my Kitchen Whiteboard Menu of food I prepared for the week from my plan below which I executed over the weekend. I am setup for a win!! My week is easy when I take the time to meal prep. Step 1 PURGE FRIDGE and take inventory. Plan to use aging items if possible. Step 2 Plan a few dishes that will yield multiple meals. Have a plan for leftovers. Stock freezer with single serve container fulls when possible. Italian Marinated Grilled Vegetable Lasagna with cashew based ricotta and parmesan and veggie pasta ribbons. I load up the sauce with red lentils for a protein boost. Grain free. Oil free option. Easy Falafel I'll use this recipe as the basic plan. I'll add my own touch, crush air fried chick peas to give it the toasty crunch it needs. Quick falafel that can be served in a pita or healthier yet in a bowl with whole grains. Make a tangy slaw or veggie salad to compliment. Each week I make at least one quick slaw and a bean salad to eat all weak long. This is a great source of the tangy element needed to make plates come alive. I'll make the salads work with the falafel. Honestly its difficult to go wrong too wrong here. Balsamic Marinated Grilled Portobello Mushrooms Utilize the the cashew ricotta when serving if make enough when doing lasagna. STANDARD FARE Each week we look to make the following items. Often the freezer is full of options due to stocking up. Sometimes we only have to make fresh slaw and a bean salad and cook oatmeal and tofu scramble for the week. Beans and grains get soaked the day before. Sauces and Dressings Dill sauce for lazy falafel. See recipe. Tofu sour cream for the bean burritos. Patties Fork Mash a can of beans. Use some of the weekly roasted veggies in a food processor. Combine and bake. Simple. Veggie Burrito Items Tofu Sour Cream adds wonderful creaminess as well as nutritional value! Mexican spiced beans are key here. Sometimes I use TVP processed soy however I minimize its usage. I like to make millet as the grain instead of brown rice. Millet is a whole grain and has complete protein like quinoa. Its taste is less bitter. Soup Simple split pea barley is a hearty favorite lately. I'll share my simple recipe. Carrot, Celery, Onion 2 Cups of Split Peas 1 Cup of Barley 12 cups of Water Caramelize veggies first using veggie stock, water or oil. Add Water and blend with immersion blender or blender. Add Peas and Barley Toss in a bay leaf or two. Low boil 20 mins then simmer until thick. Salt to taste. Roasted Vegetables Usually includes parboiled yellow potatoes red onions sweet potatoes a pepper or two like serrano Toss in crushed garlic and spices, salt and olive oil optional. Breakfasts Oatmeal with Flax and Chia Tofu Scramble - make ahead and enjoy all week. I serve with a store bought smokey breakfast tempeh. Desserts 4 ingredient oatmeal bars - peanut butter and dark chocolate chip I am not big into desserts. Just dark chocolate covered dried fruit or a piece of halvah makes me plenty happy. Shopping is done: Oatmeal Bars Lazy Falafel Tofu Scramble with onions, garlic and red peppers. Heat and eat all week.
The term "vegan" refers to any food or product that doesn't contain anything from an animal or insect. Vegan does not automatically mean healthy. Oreo cookies are vegan. Plant based foods come from one of five categories: Fruits Vegetables Tubers Whole Grains Legumes Healthy whole foods plant based (WFPB) dietary patterns include eating mainly simply unprocessed foods, avoiding the use of oils, minimizing sugar, salt and overt fats like avocado, coconut and nuts. Join our Free Workshops!
How Are Industrial Seed Oils Made? The general process used to create industrial seed oils is anything but natural. The oils extracted from soybeans, corn, cottonseed, safflower seeds, and rapeseeds must be refined, bleached, and deodorized before they are suitable for human consumption. First, seeds are gathered from the soy, corn, cotton, safflower, and rapeseed plants. Next, the seeds are heated to extremely high temperatures ; this causes the unsaturated fatty acids in the seeds to oxidize, creating byproducts that are harmful to human and animal health. The seeds are then processed with a petroleum-based solvent , such as hexane, to maximize the amount of oil extracted from them. Next, industrial seed oil manufacturers use chemicals to deodorize the oils, which have a very off-putting smell once extracted. The deodorization process produces trans fats, which are well known to be quite harmful to human health. Finally, more chemicals are added to improve the color of the industrial seed oils. Unlike traditional fats such as olive oil , coconut oil , butter , ghee, and lard, industrial seed oils are a very recent addition to the human diet . Source: chriskresser.com click to read more! Look for cold pressed and expeller pressed extra virgin olive oil. Supermarket oils tend to be old and often stale. Find a good online source for fresh oil. Sign up for free workshops!