a fall meal prep: basics edition

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If you can squeeze in a little time on the weekend, do this: head to the market and pick up fresh, seasonal fruits, veggies and greens.  Wash them and store them so that they are ready to use.  Then make a few basics- these will vary depending on your preferences.  For us, I like to make: a vinaigrette, a pot of beans, a pot of grains, hummus, baked tofu, and almond milk.  Maybe a baked good or snack too, if I’m feeling ambitious.  Having these things on hand and ready to go makes eating healthy really easy.  Here’s our basics for this week.

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vinaigrette:

1/2 cup ACV

1/4 cup olive oil

1/4 cup minced shallot

1 tablespoon Dijon mustard

1 tablespoon whole grain mustard

2 tablespoons honey, agave or maple syrup

1 teaspoon minced fresh thyme

salt and pepper

whisk all ingredients together and store in a mason jar in the fridge.

pot of beans: chickpeas this week, a double batch (one for hummus and one for eating whole).  3 cups chickpeas soaked overnight, drained, and cooked until tender with salt.

pot of grains: barley this week, 2 cups of the pearled variety, simmered in a pot of boiling, salted water (like pasta) for 40 minutes or until tender.  good for grain salad, morning porridge, as a side, in soup.

hummus: beet hummus this week.  I toasted some pine nuts, too, to serve on top.  a great healthy snack and delicious dolloped on a salad.

baked tofu: super simple, just slice a block or two of super firm up and bake plain or rubbed with olive oil at 400 degrees for 20-30 minutes on parchment/silicone mat.  Menawhile, mix up 2 tablespoons of tamari with a teaspoon of maple syrup and a large minced garlic clove.  Remove from oven and drizzle with the tamari mixture while still hot.  Let cool and pack in a glass container to store, making sure to pour in any tamari left in the pan.

almond milk: I’m not sure if anyone even needs a recipe, but it’s 1 cup of almonds soaked overnight.  Drain in the morning and add to a high speed blender with 1 medjool date, pinch of salt, and 4 cups of water.  You can add vanilla too if you like.  Blend on high until smooth and pour through a straining bag- I simply use my organic cotton produce bags to strain and it works great.  You can use cashews, too, without soaking or straining since they are a softer nut.  Same with hemp seeds.

chocolate bark: what’s life without chocolate?  Having this satisfying crunchy little bite in the fridge is a life saver.  Just melt 8 oz. of dark (70% +) chocolate in a bowl set over a small pot of boiling water.  Turn off the heat and mix in whatever flavorings you like- chipotle, orange zest, vanilla, cinnamon, mint extract, almond extract- or keep it plain.  Pour onto a baking sheet lined with parchment paper or a silicone mat and spread in an even layer as thinly or thickly as you like.  Sprinkle over toasted nuts, seeds, or anything else you want- freeze dried fruit, goji berries, hemp seeds, pepitas, hazelnuts, flaky sea salt, chopped crystallized ginger, cacao nibs- and place int the fridge until set, about 20-30 minutes.  Remove from fridge and break up into 1 oz or so pieces.  I store it in a glass snaplock container in the fridge so it stays snappy.

wash/prep veggies: wash and cut up carrots for snacks.  Wash, dry and store kale, lettuce, spinach, and chard.  Wash, dry, and cut up cauliflower or broccoli or brussels.  This way, everything is ready to use and eat.

Spending a bit of time prepping is a great investment in the week ahead.  When you have things made in the fridge, it’s so much easier to stay on track with healthy eating and stress less when things (inevitably) get crazy during the week.  Even if you only have time to wash your greens and make a batch of dressing, it’s worth it!  Hope you enjoy and be sure to tag me in your meal prep on Instagram @mamaeatsplants !

 

 

 

 

 

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