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How To Meal Prep 12 Easy Vegan Recipes In 90 Minutes For A Beginner

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all these things I found at your local grocery up 99-cent store honey you can even go to the Dollar Tree and get spices okay hey y’all I’m Tabitha Brown and I’m here with my friend destiny hey grey and I’m gonna show her how to prep 12 vegan meals in 90 minutes I am new to this whole vegan thing I don’t really know where to start with my meal prepping I can help you out so for breakfast we’re gonna do a tofu scramble a little sweet potatoes in there that’s one of my favorite yeah been for months we’re gonna create a couple grain bowls you can do all kind of things with those I mean for dinner we’ll have a little Bolognese is y’all call it I just caught it get it growing up but I’m also going to show you how to like mix and match it so it doesn’t get boring and you get a variety awesome I love that well I’m really excited to see like if we can get all this done in 90 minutes girl I’m up for the challenge okay is very possible all right I trust you let’s do it okay so we got our rice cooker here okay and this is for our quinoa and we’re gonna use the rice cooker because you pretty much cooked it the same way okay and the great thing about this is we got a little button it’s a rice hello you just push it in a do all the work for you okay all right so we’ll add our bullet keen wine okay and then a salt we only go add a pinch then we’ll add the water make you feel like you’re doing that yeah but this is the only part you’re doing and then we’re gonna add a little Sun and then we just hit the rice bud that’s so simple you can just put it in and walk away so now we got our dad Chi all right okay this is what we’re gonna use for our grain boat okay to save time we leave this skin on the potatoes okay just make sure you scrub them clean them real good because the skin actually has so many nutrients in it and that’s no great for it also so tell me a little bit more about why you decided I’m gonna go vegan in my family there’s a lot of diabetes heart disease high cholesterol high blood pressure and so I kind of was trying to figure out what’s a way that we can like help with these things and so I did my research and kind of found that eating more plant-based is better for that I recently also had kind of like a pre-diabetes scared Wow yeah and that really put everything into perspective for me so I was like let’s try this I’ve tried every die in the book but being vegan or plant-based is something I haven’t tried so thank you know I had this resting headache okay in the back of my head for one year in seven months oh my goodness every single day I would be dizzy I had chronic fatigue I tried all kinds of drugs at the doctors you know prescribed because they couldn’t even figure out why I was having this right and when I did the 30 day challenge after ten days my headache went away Wow and then I feel like 20 days or so I started getting energy again I started feeling better and I was like wait a minute honey this thing seemed to be working stick with this and it literally changed my whole night Wow absolutely so it’s very good we can put our yams here or sweet potato whatever you want to call them okay and then I peppers and broccoli and our chickpeas and then we got season them up awesome get ready okay so everything gets a little bit of garlic powder awesome I love garlic powder because you know you can use as much as you like oh if that’s your business okay another and then a little bit of salt and then we got chili powder for our chickpeas here and then paprika for the yams so now they all seasoned up okay we’re gonna put a little bit of oil I prefer grapeseed oil yes you’re very good girl yes you’re doing great go here now we’re gonna roast them for about 20 to 25 minutes set a timer but baby check it about halfway through okay you know you get doing stuff you forget if you got stuff roast and you don’t want burnt veggies here we have five cloves of garlic so we’re gonna use three of these for our olden days and it will use two of them later when we make our pesto the great thing about this is look treat all right if you shake this really hard the peeling offered the garlic cloves will come off really your go ahead and give it a tracker yeah oh you see there look you see that that is so cool so another great way to like save time when you’re prepping is to use a food processor okay so we gave our veggies here like a rough child we let the food processor mix them up real good so we’re gonna go ahead and take out celebre carrots in there some onion and then let’s put the garlic they’ll be else – all right so now we have these all men’s stuff okay no we’ll just add them to the pot so now we’ll take the walnuts nuts in general are great on a plant-based diet for meat substitute and then if you’re a known either you’re cleaning it out cause it’s all worn together that’s true that looks like ground beef very good very meaty and then we’re gonna set it aside so now what we’re gonna do is gonna add a little bit of our grapeseed oil into our veggie base it got a little bit of our dried basil dry parsley here and I good friend oregano this is gonna be our good base for our bowling nation one of the great things about meal prep and honey is multitasking so while I am staring these veggies I want you to make us a little dressing for our grain boat all right so this would be like you by yourself imagining in your kitchen that I’m there with you okay you too so you’re gonna take some basil some arugula you got a little sea salt here some lemon juice some water garlic cloves that we had a little bit of walnut in olive oil you gonna blend it up and make a good old sauce we’re gonna take this and we’re gonna transfer it into a mason jar so we got a little bit of tahini some water lemon juice salt and some maple syrup okay you know we could have just kept the one dress and the pesto sauce or whatever but I don’t want to get bored keep it interesting yes this is like one of the first times I’ve been really excited about like changing the way I eat like I’ve never been excited I love this that make me excited easy for you to make pesto and a dress I’m a chef now so see how veggies of saw yeah they look good okay so now we’re gonna add a little bit of tomato paste all right we stare it on in let it get brown just move it on around let it get brown okay so now we’re gonna add everything else that we need so we got our veggie stock the walnuts that we minced earlier you got our tomatoes a little bit of salt and some lentils also stir it up till it gets all mixed in together we’re gonna cover it reduce the heat and let it simmer for about 35 minutes so now our Bolognese is simmering oh right now I also put on a pot of boiling water for some pasta that we’re gonna make later while all that is happening we’re gonna go ahead and make our tofu scramble it takes like some good old scrambled eggs well I see your faith now tell me how you feel about soul food the times I’ve had tofu it just was like spongy and just kind of like no flavor I don’t like nothing bland myself I’m gonna beat it to you okay all right I’ll put it in the tower just to kind of Pat it dry okay you don’t have to worry about pressing yeah I know tofu gives you a lot of water this will be fine once you break it up it’ll absorb all the other flavors like nice so do we I know it does feel great weird chat but it’s all right there you go okay looking like eggs so we got a little bit of low-sodium soy sauce and then we got nutritional yeast we’re all about it because you know we live garlic you’re doing everything better now this is the black song oh you only need just a couple of pinches of it okay and the black salt is to give it an egg flavor now we add tumeric cuz that actually gives us a little bit of the color so it looks like we got like six real eggs going on but also it’s great for the information especially when we add the black pepper because this is activates a tumeric I dunno yeah we don’t have time to be inflamed no wow like this looks like scrambled egg it is right and we’re gonna add a little bit of spinach okay it’s great and you know like right here is tons of protein your tofu is protein your greens and low teens so when the people be like oh my god you’re gonna go vegan how you and get your protein message give me a rap with some guacamole as long as the baby yeah we eaten via girl and so we have our bolognaise still simmering it we always need a fresh green salad so we have some mixed greens here a little spring mix with some arugula already in here and a little fun fat when you have them in your container in the refrigerator to keep them fresh just put your little paper towel like that and it just kind of helps so go watch it right throw away so much spring mix it’s like a shameful okay let’s get to know let’s go ahead and chop people so something that I really like about everything we’ve been cooking today is that these are all ingredients that I’ve heard of or like can find at any grocery store so it’s really exciting yeah I think that’s the misconception right yeah a lot of times people hear the word vegan and they freak out first and foremost I did if that’s the people in our community listen I neither gonna lie to you but when I would hear the word beef yeah I really thought oh that’s for white people that do yoga me I’m from a little small town it was never even mentioned right now it’s like a movement yeah but really in the black community which makes me excited because we need it we do we are the high percentage in all of the like you know diabetes and got blood pressure yep and this is so great for us yeah so it just need to be expensive all these things I found at your local grocery arm 99-cent store honey you can even go to Dollar Tree and get spices okay now we’re gonna add it in ain’t that pretty so pretty oh I get excited about a good colorful salad yeah so the hemp seeds are great because they have fatty acid which is like omega-3 is so good for us this is a lifeboat oh look at that honey it has simmered on down so now what we’ll do is add a little bit of our red wine okay we’re getting a little bit of a salt just for taste let’s go ahead and stare it down kind of and then what we’ll do is we’ll leave this uncovered and let the wine kind of cook down in there for about 10 minutes okay and now it’s been enough time that I boil the water some add the pasta let’s do it well okay so let’s start with our breakfast so we have our breakfast scramble okay with our sweet potatoes you have it just like this or you can get fancy and make a breakfast burrito and we add a little bit of our roasted red peppers in there you never look late yeah well we have these amazing grain bows under the bottom we have our quinoa we just mix up our dressing so we have our pesto yes and then we got our tahini dress yes maybe an denim you notice you see we have half with the sweet potatoes and then half with the red pepper yes because we mix it with our breakfast for us that way won’t get so bored try it out mmm girl you did that smells good for breakfast and lunch these are using buns that you take on the go right right oh you individualize them right in containers but with dinner I keep the bolognese sauce in the pan and like a big salad we keep that in a container right because we make our dinner at home right so we have our standard way with our noodles and the Bolognese on the top right and then if you say you know what I’m trying to do right with my life can you some zucchini noodles or whatever bad you do to the anyone okay and then if you get to the party you say honey I am Bolognese no more I don’t want no more thick put the thing on in the freezer and freeze it until you where to pour it again you still got your pesto sauce that you know you have in your little mason jars right narrator put that on your pasta whip that up honey now you got a little pesto pile of that and then you pair it with your salad and you can have that salad with every meal I mean you can also take some salad to work if that’s what you want to do your business forever it tastes like a meat sauce that’s the lentils you know the walnuts and all the veggies so say you want to switch it up okay right some days you may want to just do your pasta like how you have your pesto Padre you some of your veggies also new okay okay your peppers and broccoli and chickpeas maybe that’s a pasta salad yeah options yeah well I cannot believe we were able to make 12 meals in 90 minutes and all this food is vegan and easy to find and healthy good for you and feels good I’m so proud of you thank you you know cuz the first step is being open to just trying something new yep and plant-based living can be super easy oh yeah if you want me to come back comment below say y’all bring tab back to the room yes so we’ll come back and do some more meal prepping ideas and have some fun in the process I love it haha so proud of you 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