Skirt Steak
Healthy Meals
Ingredients
1. c. 500 grams of local, organic Skirt steak (serves two).
2. Wholewheat pitta wrap (toasted)
3. Fresh salad of choice
How to?
1. Chop the pepper & tomatoes into thin slices & grill in the oven for 4-6minutes. (Add some onion & garlic to the mix if you like the taste.)
2. Lay the skirt steak on a hot barbecue and cook for 2 minutes on each side for a medium-rare steak. Add another minute for a medium to well-done steak.
(If you’re using a griddle pan, set it over a medium to high heat until smoking hot and cook the steaks for 2min each side).
1. Chop the pepper & tomatoes into thin slices & grill in the oven for 4-6minutes. (Add some onion & garlic to the mix if you like the taste.)
2. Lay the skirt steak on a hot barbecue and cook for 2 minutes on each side for a medium-rare steak. Add another minute for a medium to well-done steak.
(If you’re using a griddle pan, set it over a medium to high heat until smoking hot and cook the steaks for 2min each side).
Tomato Sauce
Ingredients:
1. One onion
2. One garlic clove
3. Fresh/dried Chilli, mixed herbs.
4. One chopped tomato can (check the salt content of the jar – some brands are lower sodium)
5. Salt & pepper
6. One jar of kidney beans (check salt content again)
7. Udon’s Choice
Ingredients:
1. One onion
2. One garlic clove
3. Fresh/dried Chilli, mixed herbs.
4. One chopped tomato can (check the salt content of the jar – some brands are lower sodium)
5. Salt & pepper
6. One jar of kidney beans (check salt content again)
7. Udon’s Choice
How to?
1. Saute the onion until soft
2. Add some garlic
3. Add the spices + salt & peppar
4. Add tomatoes
5. Add the Kidney beans
6.Turn off the heat & finally add some Udo’s choice
1. Saute the onion until soft
2. Add some garlic
3. Add the spices + salt & peppar
4. Add tomatoes
5. Add the Kidney beans
6.Turn off the heat & finally add some Udo’s choice
raspberry-chia cream smoothie
dairy, soy, and gluten free, vegan, raw
makes one smoothie
12 ounces raw coconut water
12 ounces raw coconut water
juice of 1 lemon
1/3 cup raw cashews
1/2 pint organic raspberries
2 tablespoons chia seeds
In high speed blender, combine coconut water, lemon juice and cashews, blend at highest speed until smooth. Add raspberries and chia seeds, blend until smooth. Enjoy immediately.
Props to Spabettie
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How to Grocery Shop for
Packing Healthy Lunches To-Go
Today I’m going to show you step-by-step as I put together a grocery list as if I were planning to take 1 lunch + 2 snacks on the go for 5 days of the week. I’ll walk you through each step as I plan the ingredients I’m going to buy and the meals that I going to eat and take on the go. You can follow this guide exactly as is, or simply use it for inspiration for your own snacks and meals.
So, for all of you that have just returned to school, or perhaps just vowing to start packing your lunch more (ahem, like me for example) this post is for you!
Planning My Shopping List
The first thing I do when I’m planning a grocery trip is take an inventory of what I currently have in my kitchen. This really helps me prevent waste because I can buy fresh ingredients that compliment the ingredients that I’m trying to get rid of. I’ve taken a look into my pantry, freezer, and fridge and these are some of the ingredients I’ll be keeping in mind when writing this week’s shopping list.
Ingredients on hand:
Pantry/dry: tri-colour quinoa, pumpkin seeds, cashews, dates, and raisins
Freezer: sprouted grain bread, frozen berries
Fresh/Refrigerated: bananas
Next, I want to focus on coming up with some lunches and snacks that:
- are easy to take on the go
- require minimal preparation and time
- use mostly staple ingredients that I usually have on hand
- and use lots of the same ingredients to minimize my shopping list
- are healthy and satisfying
- provide enough variation to keep my food interesting
I’ve assumed that the average person attends school or work 5 days a week and needs 1 lunch + 1-2 snacks per day.
Meal Planning – Lunches
For each lunch I’ve included a couple of links to examples of similar meals that I’ve posted on Garden of Vegan in the past. These are just meant to give you an idea of how you have customize any one of these ideas to your preferences and the ingredients you have on hand.
spicy baked tofu salad - baby spinach, baked sriracha & soy sauce tofu, brown rice or quinoa, chickpeas (optional), pumpkin seeds or hemp hearts (optional), avocado, and hummus or balsamic vinaigrette for dressing.
- Food on the go: sriracha & soy sauce tofu, pumpkin seeds, spinach, brown rice, avocado, grape tomatoes and balsamic vinaigrette.
- Recipe: Baked tofu, baby spinach, brown rice, and avocado salad.
crunchy rice wraps - rice paper wraps filled with thinly sliced red bell pepper, carrot, cucumber and green onion + strips of baked sriracha & soy sauce tofu and sesame seeds with a spicy peanut sauce for dipping.
- Crunchy veggie + tofu rice wrap preparation photoset
- Crunchy veggie + smoked tofu rice wraps with spicy peanut sauce
vegan power bowl - base of quinoa or brown rice, sriracha & soy sauce tofu, chickpeas, and leftover steamed or sautéed veggies + toppings like guacamole, fresh avocado, sriracha, hummus, etc.
- Vegan power bowl (pictured above) – quinoa, carrot, zucchini, sriracha and soy sauce tofu, avocado, hummus and tomatoes.
- Vegan power bowl – tri-colour quinoa, baked sriracha and soy sauce tofu, zucchini noodles, carrot, and avocado.
PB & apple sandwich - peanut butter, apple slices, cinnamon and hemp hearts on whole grain bread or English muffin.
leftovers - pretty self explanatory, I think it’s safe to say that you would have leftovers from the previous nights dinner at least once a week. A quick note on lunches and leftovers: You could totally have leftovers for lunch 5 days a week, this is probably the easiest way to pack a lunch. All you have to do is begin purposefully cooking an extra serving or two of dinner each night!
Meal Planning – Snacks
veggies + hummus - your choice of fresh veggies, this week I’d use carrots sticks, celery sticks, sliced cucumber, and broccoli florets with hummus (add 1-2 tbsp of hemp hearts to hummus for a protein boost.)
vegan berry yogurt parfait - layer vegan yogurt with fresh or frozen berries, pack the granola separately to prevent sogginess.
homemade trail mix - your choice of nuts, seeds, dried fruit and other add ins like chocolate chips or banana chips.
chopped apples + PB - apple slices with peanut butter (or almond butter), add some cinnamon, dark chocolate chunks, or walnuts for a twist.
fresh chopped fruit - your choice of fresh fruit, this week I’d use orange slices, chopped apples, and green grapes.
crackers with pickles and smoked tofu - or sub smoked tofu for soy sauce and sriracha tofu.
quick and easy healthy sweets - Banana Chocolate Chip Superfood Cookies or PB & Chocolate Superfood Bites
ants on a log - celery sticks spread with peanut butter and a sprinkle of raisins
Props to I Love Vegan
Great lunch ideas, healthy and delicious!
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Berries pack a PUNCH!
The antioxidants in berries can help your body fight oxidative stress caused by free radicals that can lead to illness. Eating a diet rich in antioxidants can help improve your health, protect your skin and hair, and prevent certain diseases. All fruits and vegetables contain antioxidants, but nutrient-rich berries are some of the absolute best sources
One of my favourite Berry Smoothies (Great breakfast or snack!)
•1 small banana - sliced
•1/4 cup (60 ml) frozen raspberries
•1/4 cup (60 ml) diced frozen strawberries
•3-4 drops of vanilla
•3/4 cup (175 ml) Silk soy or almond beverage, any flavour except chocolate
Blend until well mixed - I prefer a thicker smoothie, but you can always adjust it by adding more liquids.
Blend until well mixed - I prefer a thicker smoothie, but you can always adjust it by adding more liquids.
Enjoy!
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