How To Meal Prep 12 Easy Vegan Recipes In 90 Minutes For A Beginner – 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 gon na 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 gon na do a tofu scramble a little sweet potatoes in there. That’S one of my favorite yeah been for months. We’Re gon na 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 gon na 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 gon na 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 gon na 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 gon na 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.
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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 gon na 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 gon na 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 gon na 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 gon na 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 gon na set it aside.
So now what we’re gon na do is gon na 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 gon na, 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 gon na 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 gon na blend it up and make a good old sauce we’re gon na.
Take this and we’re gon na 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 gon na 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 gon na 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 gon na 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 gon na make later, while all that is happening, we’re gon na 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 gon na 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 gon na 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 gon na 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 gon na 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 gon na. 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.