Month: July 2019

Marinara Sauce – meal prep essential
July 30, 2019

Marinara Sauce – meal prep essential

Back in kindergarten, marinara sauce or tomato sauce was made of ketchup, butter, more sugar and milk. Looking back, it seems unbelievable that something like that was fed to toddlers. As for me, times have definitely changed and I don’t but neither ketchup nor sugar…

Sauce
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by Natalie Green
Guilt-Free Zoodles Pasta with Marinara Sauce topped with Vegan Uncheesy Parmesan
July 30, 2019

Guilt-Free Zoodles Pasta with Marinara Sauce topped with Vegan Uncheesy Parmesan

Zucchini noodles (also known as “zoodles“) with Bean Sauce are the perfect gluten-free, zucchini pasta. w did I come up with the recipe? I have a health conditions that requires me to watch me carb intake. Luckily, a low carb diet is en vogue these days.…

Lunch & Dinner
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by Natalie Green
Turkish Kisir (Tomato Couscous Salad Recipe)
July 30, 2019

Turkish Kisir (Tomato Couscous Salad Recipe)

Are you using couscous yet? It’s a real secret lifesaver when it comes to quick dishes. It’s ideal for meal prepping because you can pre-fix the majority of the salad ingredients and just prepare the couscous on the day you want to eat Kisir. So what is couscous exactly? Couscous is a coarsely ground pasta and it is made from semolina, a type of wheat. It is a very popular ingredient in Maghreb cuisine, western North Africa. You can steam couscous until it is very fluffy and light but you can also boil or let it wilt in hot water.

The couscous that you can find in your local supermarket is pre steamed and dried. That’s why it takes just a handful of minutes to prepare it at home.

Couscous is traditionally handmade, or hand rolled to be more exactly. The semolina flour is sprinkled with water and then rubbed and rolled until fine grains are created. Imagine how long it would take to hand roll a package of store bought couscous!

This Turkish Ksir recipe requires very little equipment:

If you try this recipe, let me know! Leave a comment, rate it, and tag your Instagram photos with #theveganprepper. I absolutely love seeing your creations. Happy cooking! 

Print Recipe

Turkish Kisir (Tomato Couscous Salad Recipe)

Turkish kisir: a delicious couscous salad recipe with tomato paste and fresh herbs... healthy & quick and easy
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Side Dish
Cuisine: Mediterranean
Keyword: couscous salad, kisir, ksir
Servings: 2

Ingredients

  • 1/2 cup dry couscous
  • 1 red bell pepper finely chopped
  • 1 tomato finely chopped
  • 1 tbsp red onion chopped
  • 1 cup vegetable broth
  • 2 tbsp lemon juice
  • 3 tbsp tomato paste
  • 1/6 cup olive oil extra virgin
  • 1/3 cup cilantro chopped
  • 1/3 cup parsley chopped
  • dash of pepper
  • dash of salt

Instructions

  • Bring vegetable stock to boil. Transfer the couscous to a ceramic dish or glass bowl. Then add the hot broth and stir.
  • Cover the dish for 10 minutes until the vegetable broth is fully absorbed.
  • After 10 minutes resting time, stir it with a fork breaking up any limps. Pour the olive oil in a pan and place it over medium heat until hot. Add the tomato paste.
  • Stir and fry the paste for 2 minutes. Then add the chopped onion.
  • Take the pan off the heat and let the oily paste chill for a few minutes. Add the cooked couscous to the pan. Season with pepper and salt. Stir well.
  • Meanwhile, chop parsley and cilantro and add to the pan. Add lemon juice to the couscous. Stir well.
  • Adjust seasoning to taste. Serve lukewarm or at room temperature.
Lunch & Dinner, Salad, Savory
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by Natalie Green
Pearl barley salad with Garlic-Dijon Vinaigrette
July 28, 2019

Pearl barley salad with Garlic-Dijon Vinaigrette

his pearl barley salar with garlic-Dijon vinaigrette requires very little equipment: Measuring cups such as Klee Utensils 10-Piece Colorful Stainless Steel Measuring Cups (affiliate link) Whisker such as OXO Good Grips 11-Inch Better Balloon Whisk (affiliate link) Rice cooker such as Hamilton Beach 37517 Rice Cooker & Steamer…

Lunch & Dinner, Salad, Sides
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by Natalie Green
Ultimate South African Hummus
July 28, 2019

Ultimate South African Hummus

What’s there not to like about Hummus – especially if it’s you give it a little twist from your usual hummus routine. This delightful hummus gets it nutty kick from the queen of nut – the macadamia. I named this macadamia nut hummus my Ultimate…

Dip, Savory, Sides, Snacks
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by Natalie Green
Meal Prep Breakfast Week 1
July 28, 2019

Meal Prep Breakfast Week 1

Recipe Image

Ingredients

  • almond butter 2 tbsp
  • almond milk 0,5 cup
  • bananas 2,5
  • cinnamon 1,5 tsp
  • coconut oil 1 tbsp
  • flaxseed 1 tsp
  • frozen blueberries 2 cup
  • lemon juice 1 tbsp
  • zucchini 0,5
  • millot 0,3 cup
  • oranges 1
  • plant-based milk 1,5 cup
  • pomegranate kernels 2tbsp
  • pumpkin seeds 0,125 cup
  • rolled oats 1 cup
  • shredded coconut 1 cup
  • spotty sweet plantains 1
  • un-waxed organic lemon 1
  • vanilla extract 2 tsp
  • walnut pieces 1 tbsp

Instructions

  1. Get your equipment ready:
  2. 3 food containers or mason jars
  3. 2 freezer bag
  4. cutting board
  5. cutting knife
  6. blender
  7. Cook time: Coke millot according to package instructions. Meanwhile go to step 3
  8. Chop time: Cut pomegranate to obtain kernels. Grate zucchini. Squeeze orange.
  9. Blending time: 1/2 cup blueberries, 1 ripe banana, 1 cup plant-based milk of your choice, 4 tbsp shredded coconut, 2 tbsp almond butter and 1 tsp vanilla extract. Freeze in a freezer bag or freezer-friendly food container. Base for Thursday Blueberry Smoothie Bowl done.
  10. Smoothie pack: Measure 2 bananas, 3 cups blueberries frozen, 1/4 cup pumpkin seeds raw. Roughly chop the bananas and add along with blueberries and pumpkin seeds to a freezer bag. Freeze. Friday Smoothie Pack done.
  11. Fill mason jars for overnight oats and millot: Add millet, orange juice, cinnamon and shredded coconut to a mason jar. Close lid and shake to combine. Add half of the oats to another mason jar. In another mason jar, combine the oats, flaxseeds, ground cinnamon, pomegranate kernels, shredded coconut and walnuts (if using). Put the lid on, and shake the jar to combine the ingredients. Pour in ½ cup of milk of your choice. Stir the contents to combine completely.

Tags

Allergy
egg free
soy free
wheat free
seafood free
sesame free
mustard free

Nutrition

7.8.1.2
2

https://veganmealprepper.com/meal-prep-breakfast-week-1/

Breakfast
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by Natalie Green
Vegan Breakfast Meal Plan
July 27, 2019

Vegan Breakfast Meal Plan

Breakfast Meal Plan – Overview: Day  Breakfast Dish Monday ZOATS – ZUCCHINI LEMON PORRIDGE Tuesday OVERNIGHT TROPICAL MILLET Wednesday POMEGRANATE AND COCONUT OVERNIGHT OATS   Thursday BLUEBERRY SMOOTHIE BOWL TOPPED WITH SWEET PLANTAIN   Friday SMOOTHIE PACK Shopping List for All Breakfast Preps Steps on…

Meal Plans
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by Natalie Green
Meal Prepping Hacks
July 27, 2019

Meal Prepping Hacks

While vegan meal prepping is by no means rocket science, the newbie might feel a little overwhelmed at the beginning. How to set up a meal plan? When to shop? Where to shop? Where to store the food? How to reheat? What can be reheated?…

Meal Prep Essentials
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by Natalie Green
Overnight Tropical Millet
July 26, 2019

Overnight Tropical Millet

Print Recipe

Overnight Tropical Millet (Coconut and Orange induced)

Overnight oats are one of the food trends of these days. I know it's difficult getting tired of them - but in case you do - try these overnight millets. Sitting overnight is kind of optional but since it doesn't harm the millet to sit overnight in orange juice, it makes an ideal prep dish.
Prep Time5 mins
Cook Time15 mins
Course: Breakfast, Snack
Cuisine: American, gluten-free, Vegan
Keyword: 10 ingredient or less, 30 minutes or less, alternative to overnight oats, millet, millet for breakfast
Servings: 1

Equipment

  • rice cooker (optional)

Ingredients

  • 1/3 cup millet cooked according to package instructions
  • juice of one orange ideally freshly squeezed
  • 1/2 tsp ground cinnamon
  • 1/8 shredded coconut

Instructions

  • Add millet, orange juice, cinnamon and shredded coconut to a mason jar. Place in the fridge for a couple of hours or overnight (optional)
  • Take out in the morning and enjoy at room temperature.

Breakfast
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by Natalie Green
Pomegranate and Coconut Overnight Oats
July 24, 2019

Pomegranate and Coconut Overnight Oats

This Pomegranate and Coconut Overnight Oats recipe requires very little equipment: Measuring cups such as Klee Utensils 10-Piece Colorful Stainless Steel Measuring Cups (affiliate link) My favorite food container Prep Naturals Glass Meal Prep Containers (affiliate link) If you try this recipe, let me know! Leave a comment, rate…

Breakfast
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by Natalie Green