Healthy plant based food prep that keeps you consistent is what I will be sharing with you today. Food prep is one of the tools I use to keep consistent on my plant-based lifestyle. Being prepared with healthy food options will keep you on track. You can prep as little or as much as you want. Full recipe below and be sure to check out the discount code for Earth chimp in the description box below.
#foodpreparation #plantbased #proteinpacked
SHEET PAN TOFU SCAMBLE
Two 14 to 16 ounce extra firm tofu drained ( I used a high protein one)
1 cup frozen or fresh mixed bell peppers
one onion chopped
5 ounces of mushrooms chopped
5 ounces of spinach chopped
1 zucchini chopped
2 tsp garlic salt
1 1/2 tsp onion powder
1 tsp smoked paprika
2 tsp ground turmeric
1/2 to 1 tsp black pepper
Crumble the tofu into a very large bowl and add the spices, next add all the spices and mix well. Using your hands works best. Then add the rest of the ingredients and mix well. Bake on one extra large lined sheet pans for 2 large sheet pans and make sure the scramble is in a single layer. Bake in a preheated 400 degree oven for 35 to 40 minutes. You want to stir the scramble every 10 minutes for even cooking.
serves 4
ROASTED POTATOES
8 Yukon gold potatoes or any kind you like chopped with skins on
season generously with garlic salt, onion powder, smoked paprika and nutritional yeast. Toss well and place on lined baking sheet and place in the oven with you tofu scramble and cook for 35 to 40 minutes.
serves 4
TVP TACO MEAT
1 cup TVP
1 cup warm water
1 can of black beans rinsed and drained
1/2 chopped onion
1 package of taco seasoning ( I used Siete brand)
1/2 to 3/4 cup water
Start by adding the TVP and water to a bowl, mix well and set aside for 5 minutes.
Then add 2 Tablespoons of water to a non stick pan and add the onion, saute on medium heat for 4 to 5 minutes or until onions are softened. Next add the TVP. Make sure there is a lot of extra liquid in the TVP a little is okay Cook the TVP for 3 to 4 minutes then add the beans and the taco seasoning and 1/2 cup water and mix well and let cook for at least 5 minutes. Add more water if needed. Use for tacos, burritos, nachos, taco salad or whatever you want
serves 4 to 6
RICE AND QUINOA COMBO
Add 3/4 cup each of white rice and quinoa
3 cups water
Add rice and quinoa to a pan or rice cooker. Be sure to give the rice and quinoa a good rinse. Then add the water and mix well. If using the stove bring to a boil the simmer covered for 15 minutes or so. If using the rice cooker, cook as you would rice. When done fluff and store in a glass container for a week.
Serves 4 to 6
Other tips:
Steam your veggies ahead of time. Frozen or fresh is fine.
Prepare your salad in a large container adding the lettuce, shredded cabbage, shredded carrot and some onion and and mix well and store in fridge. Then add your cucumber and tomatoes right before serving.
LENTILS
1/2 cup brown lentils
1/4 cup red lentils
salt
rinse well and add all ingredient to a pot, bring to a boil and simmer for 20 minutes or so. Store in the fridge and add to any dish you like for more protein and fiber.
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