Plant-based Healthy Meal Prep | Beginners Guide | Easy meal recipes included |

Here are 3 little “secrets” you might have missed to minimize your time in the kitchen.

Hey Beauties, I am here today to make your meal prep for the week go a whole lot smoother.

In this video I am going to share with you 3 simple meal prep hacks to minimize your time in the kitchen for the rest of the week. As a bonus, the last hack includes 3 whole-food plant-based recipes that I hope you will enjoy.

Happy Prepping!
#plantbased #recipes #vegan

Plant-Based | Whole-Foods | Quick + Easy Recipes Included | Simple Ingredients

(NEOURISH PREP #1) PREPARING WITH THE ESSENTIALS:

Batch preparing with whole foods, ripe fruits, and vegetables at hand makes meal prepping for your busy week a smooth ride.

As vegetarians and plant-based eaters there are certain staples to have on hand that will make living wholistically a whole lot easier. Of course choose what fits your needs and your taste buds.

(NEOURISH PREP #2 BATCH COOKING, SOAKING AND FREEZING METHODS

Soaking:
Soaking legumes at least 12 hours prior to cooking comes with many nutritional benefits, including increased digestibility and nutritional intake.

Batch cooking:
The night before meal preparation, we typically soak a batch of chickpeas, lentils and beans. This provides quicker preparation of meals for the weeks ahead.

Freezing:
For fruits that have gone ripe and cooked legumes that we aren’t using right away, we love to place the extra portions in the freezer. The nourishment stays intact and this method provides quick access to breakfast smoothies, spreads, dips and a variety of meals for the month.

NEOURISH PREP #3 PICK A DAY AND STICK WITH IT.

Minimize time in the kitchen by choosing one day you can commit few hours to prepare your ingredients for the week.
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Recipes:

Healthy meals for the week goes a lot smoother with batch preparation of food at hand. Here is a two-in-one recipe I hope that you enjoy! We believe in working smart, not hard.

PLANT-BASED “CHICKEN” BURGER & “MEATBALLS:”
*this recipe yields approx. 6 patties & 12 meatballs.

Ingredients:
Dried ingredients:
1 cup rolled oats
½ cup dried chickpeas (uncooked)
1/8 cup flaxseeds
2 cup cooked chickpeas
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1/3 cup cashews (optional)
¼ cup dried cranberries (optional)

Wet ingredients:
2 Carrots (large)
1 white onion (medium)
1 tsp fresh ginger
4 garlic cloves
¼ cup green onion
1/3 cup fresh herb of choice

Spices (adjust to taste):
2 tbsp. coriander seeds
2 tbsp. cumin seeds
¼ cup dried thyme
Himalayan salt & black pepper to taste

Egg substitute:
1 tsp chia seeds
3 tbsp. warm water

For meatballs:
½ shredded beets
2 tbsp. garam masala

Instructions:

1. For dry ingredients blend rolled oats, dried chickpeas and flaxseeds into powder consistency. Set aside.

2. Place 2 cups of cooked chickpeas in food processor and set aside.

3. Grate carrots, chop onion, garlic and ginger & place in bowl separate from dry ingredients.

4. Chop green onion & fresh herb of choice. Place with wet ingredients.

5. Chop cashews & dried cranberries. Add to dry ingredients.

6. Next to get egg substitution ready, add chia seeds to small bowl & pour warm water. Set aside to thicken for 5 minutes.

6. Pour dry ingredients into wet ingredients, add egg substitute and spices of choice to enhance flavor. Add Himalayan salt and freshly ground black pepper to taste.

7. Mix well until dough like consistency.

8. Separate batch into two.

9. The second batch is the meatballs. Add shredded beets & garam masala to second batch. Mix well & roll into balls.

10. For the first batch roll dough into two large balls, then separate, roll and flatten into patties.

11. Place portions into airtight container and store in freezer. Can be stored for up to 4 months.

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Watch video for plant-based PESTO. Super easy!

We love to have fresh basil or as an alternative avocado and other fresh herbs on hand to make quick and easy spreads, dips and sauces, such as this plant-based pesto.

Add 3 cups of fresh basil into a food processor with 1/3 cup of cashews, 1 tbs nutritional yeast, ¼ olive oil, 1 tsp hemalayin salt and black pepper to taste. Lastly, squeeze of half a lemon or 1 lime. If you don’t have basil on had you can substitute this ingredient with 1 ripe avocado and ½ cup of parsley or herb of choice.

Its super easy, delicious and quick to prep a jar for the week. We use love to use this spread during breakfast fresh toasted bread & quick spaghetti el pesto for dinner.

LIST OF FEATURES IN THIS VIDEO:
» Dirty Dozen & Clean 15 source: https://www.ewg.org/foodnews/summary.php
» Dragonfruit smoothie bowl recipe l/How to cut into a dragonfruit: https://youtu.be/PeZMvnS7NWk
» Music by: Joakim Karud http://youtube.com/joakimkarud

LETS BE FRIENDS!
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» Pinterest: https://www.pinterest.com/neourish

Comment below if you have any questions!

Until next time beauties,
❤❤❤
Nikki

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