Mealprep: Coconutty-sweetpotato and kale soup and pasta with 3 bean bolognese

The first mealprep of 2020 and keeping it very simple.

Though, it is not like any of my mealpreps are that complicated as that sort of defeats the concept of simple, nutritious and quick mealpreps which is what i am to do and share. Though some weeks i guess my mealprep takes more time, requires more ingredients or i do more than 1-2 dishes and therefore is not quite as simple as just making a soup or frying some ingredients.

I will be trying to share my mealpreps on a monthly basis, unsure if i will have time to share every week… and it isn’t certain that i will mealprep everyweek because some weeks i don’t need to. Some weeks i have time to cook dinner each evening and then i just make double to eat for lunch the next day (or dinner the next day and i cook something new for lunch). Otherweeks i batch cook ingredients so i can throw together into meals in the morning and evening… but i will be making posts about that in the future.

Many don’t like mealprepping or think it will take too much time, and i understand that. Mealprepping isn’t for everyone, but i hope i can provide some inspiration and motivation if you are considering getting into prepping your meals. It does save you time and money throughout the week as you won’t have to cook everyday, you won’t have to buy food everyday and also you know you are eating nutritious meals. Not to mention, it will be very helpful if you are giving veganuary a go and still unsure about what to eat/not alot of vegan options in restaurants.

Also remember, you can opt for the easy form of mealprepping which is…. make a huge batch of whatever you are preparing for dinner so you can save in lunch boxes and freeze in for later in the week or so that you have some lunches or dinners prepared for the week. Though this form of mealprepping means you eat the same thing several times in a week, which not everyone likes.

This weeks mealprep consisted of:

Coconutty peanut butter sweet potato soup with rice and pasta with 3 bean bolognaise.

For snacks i am opting for fruit, overnight oats and chia seed pudding. So those i don’t need to prepare for the whole week, instead can just prepare the evening before.

This mealprep will last me about 4-5 days, i will freeze in some of the pasta as that works fine to be frozen and reheated. Rice on the otherhand isn’t the best to freeze, reheat, freeze etc so those will be eaten first.

Also, as i do like to eat varied i do cook other meals during the week so that i don’t just eat the same thing which is also good for the sake of nutrition and health to eat varied!

How long did it take me to mealprep?

I didn’t track the time, but about 1 hour i would say including prepping and cooking.

Nutrition of the meals?

When i mealprep i like to make sure i have foods from all the food grooups, meaning a source of carbohydrate, protein ,vegetables and healthy fats. Typically i go for frozen vegetables as they can be frozen whereas fresh vegetables or salad doesn’t freeze or reheat well, not to mention it quickly goes bad in the fridge. Also i typically try to avoid using rice or roasted potatoes in my meal preps as they just aren’t the most mealprep friendly ingredients, but they are fine to prepare if you will eat the food within 12-48 hours. Being careful about how you store the dishes!

Enough talk about mealprepping… more useful information about mealprepping will be coming to you soon, but if you have any questions feel free to comment down below or message me on Instagram!

For the sake of simplicity and being able to search and find my recipes and meals, i have decided that i will post all the recipes in individual posts and instead link back to them in my weekly (or monthly) meal prep posts. This will mean the posts won’t be too long and i can instead share facts about the meals or tips about meal prepping or time/price/nutrition in these posts 🙂

On to the recipes:

The sweet potato-peanut butter stew RECIPE HERE.

3 bean blognaise with pasta recipe HERE

For some snack ideas…

Overnight oats

Chia seed pudding

Baked oatmeal

Are you into mealprepping… whether you answer yes or no, i would love to know what you like/dislike about it. Or let me know… what are you mealprepping this week?

3 bean pasta bolognaise

One of the tips I always give when someone wants to cut down on meat or try to start eating more vegetarian… or just wants to eat more fruits and vegetables is to try to do 50/50 beans/meat (or plantbased meat) in dishes where possible. For example, lasagne, stews, tacos or bolognaise it works great to omit some of the meat or plantbased meat and instead use beans or lentils.

Personally, I am trying to use less plantbased meats and use more beans and lentils… not just for the sake of saving money but also to not be so dependant on fake meats. I love the texture and taste of them and can gladly eat them twice a day… but just like with meat…. I think it’s best to keep it at a minimal and focus on “wholefoods” when possible. Even if my stance is that it is better to eat plantbased meats than real meat for the sake of the animals. Even if some meat isn’t unhealthy.

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But enough about that….

Bolognaise is the perfect dish to switch 50% of the meat/plantbased meat for beans or lentils. It will provide you with fibre, protein, complex carbs as well as had less impact on the climate… so just positives of making this switch.

You could just use your basic bolognaise recipe and switch beans for meat*, but I thought I would share a simple recipe down below if you don’t have a standard bolognaise recipe you usually use.

Recipe:

250g Pasta of choice – I used penne pasta as that was what I had at home

Sauce:

350ml pasta sauce (or used crushed tomatos and you season the sauce yourself with garlic, onion, black pepper, some rosemary or thyme)

1 shallot onion, diced

2 cloves garlic, mined

2 tbsp tomato paste

Optional, 1 carrot grated

Optional, 1 celery stalk, chopped

Salt, pepper, rosemary (fresh or frozen)

c.a 100ml vegetable stock

c.a 1 package of mixed beans, i used kidney beans, black beans and chickpeas (but white beans would work as well or a premade mixed beans package)

150g vegan mince

100g sweet corn

Serve with some vegan parmesan

How to:

Boil the pasta or spaghetti according to instructions.

In a large frying pan or pot, fry the garlic, onion and minced meat in some oil. After about 5 minutes, add the sauce ingredients (tomato sauce or crushed tomatoes, tomato paste, carrot, celery and vegetable stock). Allow to boil/simmer for 10 minutes. Add the beans and sweet corn along with rosemary, salt, pepper and other seasoning of choice. Allow to cook for another 5 minutes.

Serve along with the pasta/spaghetti, adding some vegan parmesan or nutritional yeast on top for extra cheeseyness!

You can make bolognaise in many different ways, from just a basic tomato sauce, salt, pepper and minced meat to a red lentil bolognaise (recipe HERE) and some like to go fancy adding red wine or white cooking wine to their sauce along with some extra fancy spices. Whichever type of sauce you prefer… opt to use some beans instead of meat for health, taste, texture, the environment and the animals!! 😊

Pumpkin spice peanut butter

November is pumpkin spice season…. And if i am honest, i have never actuall tried a pumpkin spice latter… or pumpkin spice anything. Or…. now when i am writing this, i think i actually have tried a pumpkin spice latte when i was in Lisabon 3 years ago.

In the U.S there seems to be pumpkin spice everything during October-December, and it hit me that pumpkin spice peanut butter would be an amazing idea. I am all about combining 1 or 2 delicious things and making it into something even more delicious.

I have posted how to make your own peanut butter HERE, as well as a video on my instagram. It is super simple, and you can make it just using peanuts, but i personally add a little oil and salt to get the right texture. As well as roasting the peanuts before hand to give more flavour.

You can of course make this spice mix and use in other dishes, such as PS oatmeal which i made and it was delicious. Or why not make some PS cookies, or some PS nice cream. You can also make this using another nut such as almonds or cashews. I just used peanuts as that was what i had at home.

If you want alot of spice mix, i recommend you double this recipe. As i was just trying out this spice mix combo i just made a small batch, but it did disappear a little too quickly so need to make a new batch!

Pumpkin spice mix:

2,5tbsp cinnamon
1/2 tbsp gingerpowder
1,5 tsp nutmeg (powder)
1 tsp all spice
1 tsp clove (powder)

Mix together and store in a container or small spice jar.
To make the peanut butter i used 400g salted and roasted peanuts. Added to a food processor, along with 2tbsp pumpkin spice.

Mix until crumbly/almost smooth and then add a little neutral oil to thin it out.

Mix until the desired consistency!

(Note, you can add a little brown sugar or vanilla if you want to make your PB sweet 👌 you can also make this using another nut!)

Store in a clean glass container. Try to avoid double dipping i.e use a clean knife/spoon, this is to avoid bacteria growth in the peanut butter! Should store fine up to 2 weeks in the fridge… if you don’t use the oil it won’t store as long.

And there you have your own pumpkin spice peanut butter…. eat, enjoy and don’t forget to let me know if you try making it!

Red lentil and carrot soup with naan bread

Cheap vegan eats…. that is going to be my new hashtag and theme of eating.

Or maybe…. quick student eats.

There are so many food blogs out there, so many recipe creators and so many amazing vegan youtubers sharing amazing meals.

And where do i fit in among all these creators….? Well, i fall in the category of “student”, “nutritious food”, “cheap food”, “20 minute cooking”.

I want my food to be quick and easy to make. I want it to be relativly cheap… even if i also know that my food buget is higher than other students out there, because i run a food blog and isntagram, and treat myself to vegan soya products and vegan cheese/creme fraiche etc

I also want my food to be nutritious. Even if not all my food has to be 100% nutritious, i want it to be based on wholefoods and lots of vegetables.

This is my niche and focus among all the other food creators. And i also think that is why many follow me and recreate my recipes… because they are simple. And that is what i will stick to…. even if i will also try making more fancy meals time to time, because i do also enjoy that!

I also want to show how easy it can be to eat plantbased and to also eat healthy. Because you can eat plantbased and just noodles and ketchup, that is vegan and cheap… but maybe not so nutritious. Many think eating plantbased is complicated or takes alot of time, but it doesn’t have to. You can veganize pretty much any meal.

Of course, seasoning is key. Learn how to season – and i am still learning. I am the type of person who relies alot on garlic and onion as well as salt and pepper to season my food. But also pepper, ginger, lime, soya, brown sugar, parsley, basil…. and even cacao and red wine can be used to season certain foods!

Also, don’t be scared to buy premade seasoning mixes if you don’t feel like seasoning or mixing together spices yourself.

Adaptions to this recipe:
You can use sweet potato instead of regular potato

You can skip the chickpeas

You can skip the crushed tomatoes, or use coconut milk instead, or just use water

Recipe:

This recipe makes about 5-6 portions. Time: 30 minutes

450ml red lentils

4 carrots, peeled and diced

5 potatoes

750ml water

1 can of chickpeas (240g)

2-3 cloves garlic

1 red onion

optional, 1 vegetabl stock

Chili powder, paprika powder

Salt and pepper

400ml crushed tomatoes (optional) you can choose to just use vegetable stock or use coconut cream instead

Top with some cilantro or parsley

How to:

In a pot, add diced carrots and potatoes. Add a little salt and bring to a boil. Allow to boil for about 10 minutes so that the carrots have softened before adding the red lentils. Add 1 vegetable stock to the water.

While the carrots and potatoes are boiling you can chop and dice the red onion and garlic and fry in a little oil to bring out more flavour. However you can skip this and just add these directly to the stew along with the red lentils.

When you have added the red lentils, allow to simmer/boil for about 10-15 minutes until the red lentils are soft. Add the garlic and red onion, as well as your spices of choice. Example, chilli, paprika powder, salt and black pepper.

Pour away a little of the water if it is too much, and if you are using the crushed tomatoes add them now.

Add the chickpieas (save the aquafaba for another recipe).

With a handmixer, mix until desired consistency. Whether you want it super smooth or still want a little texture from the carrots and lentils.

The best cheap meal which tastes just as good cold as it does warm!

Recipe for the naan bread:

Original recipe from Lovingitvegan.

The naan bread is very simple to make, all you need to do is mix together the ingredients, allow to yeast and rise for 30 minutes and then you form into naan bread and fry in some oil for about 3-4 minutes on each side. The result is fluffy, warm bread.

My adaption to her recipe is to add some garlic, sea salt and parsley to the mix so that the bread tastes even more. Also, you can make some garlic butter and spread a little on each side of the naan bread before frying so that it tastes extra of garlic!

If you are craving bread and have these ingredients at home, as well as can wait about 60 minutes… then give this bread a go. Also works great to freeze, hahaha.

If you try either of these recipes or get inspired by the meals i eat, don’t forget to tag me and let me know!!

Mediterranean inspired meal prep: Pasta salad & roasted vegetables with pearl barley

Sunday and that means meal prep, clean my apartment, do the laundry and study!

Last week i didn’t meal prep as i made a big batch of pasta (recipe here) and then just threw together quick meals in the evening which lasted for lunch the following day.

Butnext week, with onl 10 days left until my bachelors thesis has to be submitted it will be LONG days in school and studying… and well, the last thing i want to do is think about having to cook food or prepare snacks.

*Post contain affiliate links to mat.se & lagerhaus*

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Of course the meal prep i made for next week will last until around Wednesday or Thursday and then i will have to cook more. Also, if i crave something else for example dinner then i will cook it. But as i made two different dishes, which taste incredible i don’t think i will tire.

For my snacks next week i have yoghurt, oats, berries, some chickpea muffins and even mango ice cream. So no prepared snacks for the week, but if you need some meal prep snack ideas you can see some previous meal preps: HERE and some other snack ideas HERE

The recipe for the ice cream and chickpea muffins will be coming up on my blog soon 🙂

In total my meal prep took about 45-60 minutes… i didn’t really track the time. But it went relatively quickly. Of course, as i photograph my meal prep it takes longer for me than it might do for you 🙂

I was thinking mabe this summer i will make a meal prep ebook… would that be something you want/are intereested in purchasing? There would be recipes, tips, advice etc… Not fully sure i will make it, depends on how much time i have. But it might be a good help and well… i would say i am rather good at mealprepping by this point haha.

I buy my glass jars from Lagerhaus, and they can be both frozen and heated in the oven!

The glass jars i use, 840ml glass jars, 600ml round glass jars, 330ml mini glassjars

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So what did i meal prep? 

Pasta with a tahini sauce with tomatoes, red onion, vegan feta cheese, cucumber, olives

And roasted vegetables with pearl barley along with hummus and olives.

The ingredients are listed under the recipes!

 

Mediterranean pasta

Ingredients:

Pasta of choice

Olives, tomato, cucumber, red onion, chickpeas, vegan greek cheese (feta)

Sauce: Tahini, around 80ml, some garlic powder, lemon juice & water around 50-80ml (Optional, add a little sweetness with either some sweet mustard or maple syrup!)

Making a hummus sauce will most likely work great as well

How to:

Boil the pasta according to instructions.

In the mean time begin to chop the tomatoes, onion, cucumber, olives and feta cheese.

Then mix together the sauce ingredients, or make hummus (recipe) and thin out with some extra water or aquafaba to use as a sauce.

Once the pasta is boiled, drain of water and add all the fillings and lastly the sauce. Mix until combined, eat and enjoy!

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Roast vegetable & pearl barley mix

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Ingredients:

1 aubergine

1 zucchini

2 red onions

2 bell peppers

olives, chickpeas

oil & sea salt

Pearl barley ( i used 500g dry weight – which will kake about 4 meals)

Optional: Tomato sauce to mix with the veggies

For the hummus: Chickpeas, tahini, aquafaba, oil, sea salt, lemon juice. (Recipe HERE)

How to:

Prepare the pearl barley according to instructions: (In a pot combine the barley and water & some salt. Bring to a boil, then lower the heat to a simmer cover with a lid and allow to simmer for around 20-25 minutes. Check on it and if there is still water, alow to cook for another 10-15 miuntes. If it is done, take away from the heat! *Note, if there is still a little water left after 20-25 minutes, you can just turn off the heat and allow the pott o sit there and the water will most likely absorb anyway!)

Preheat the oven  to 200C.

Chop the vegetables into medium sized pieces. Place on a tray with parchment paper. Cover in a generous amount of oil and sea salt.

Mix. Bake in the oven around 40 minutes. Check after 30 minutes to make sure they aren’t burning!

Once done, mix together the barley and the roast vegetables along with some chickpeas and olives. Optional, mix together with tomato sauce!

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If you like these meal prep posts let me know 🙂 Or if you get inspired and try the same dish… don’t forget to let me know or tag me on instagram!