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This Week’s Menu

Pep Up Your Meal Plan

This is a tricky time.. stuck at home without our ‘normal’ routine. Well let’s find a new routine, but shaking up our meal prep! This will help you declutter your day by knowing what’s fun and fresh in your fridge!

So why am I so PRO MEAL PREP? I have worked for myself or at home for years. I started doing my own meal prep about 10 years ago. When you have a plan for your meals you have less food anxiety, less likely to eat ‘junk’, and you’ll feel you have some sort of ‘control’ in this uncontrollable pandemic.

Grocery List

1 acorn squash

1 container tofu (extra firm)

coconut aminos (or soy sauce)

sweet chili sauce

maple syrup

sesame oil

1 butternut squash

4 whole carrots

1 sweet potato

2 yellow onions

3 garlic cloves

vegetable broth

coconut oil (or sesame oil)

spices: curry, turmeric, cumin, nutmeg, coriander, smoked paprika

1 lb ground turkey

1 package rice paper

konjac noodles (or rice noodles)

*whatever optional veggies you would like to add (mushrooms, carrots, cabbage, green onions)

peanut butter

sesame oil

sriracha

ginger

rice vinegar

1 spaghetti squash

leftover meat sauce (or can buy tomato sauce + ground beef)

vegan parmesan

almond flour

Recipes

1. Tofu Acorn Squash Bake

Preheat oven to 400 F/ 200C. Cut Acorn Squash in half and take seeds out. Mix 1 tbsp chili sauce, 1/2 tbsp sriracha (less if you don’t like spicy). 1 tbsp maple syrup, 1 tbsp coconut aminos 2 tsp garlic powder. Add a spoonful to each half of the squash. (save a little sauce if you can). Add to heated oven for an hour or so. For the TOFU. Press + Cut into cubes. Mix 1 tbsp coconut aminos, 1/2 tbsp garlic powder, 1 tbsp tapioca flour. and coat the Tofu. Bake in the oven 40 minutes. (Mine didn’t toast as much as I would like so I added it to the stove top before serving). With the extra sauce you can add to whatever other veggies you have. I add carrots and spinach to a pan with the sauce. Layer all in the acorn squash and serve fresh.

2. Curry Soup

Peel and cut 1 whole butternut squash, 3-4 whole carrots, 1 whole sweet potato. Toss with coconut oil, 1 tsp curry powder, 1 tsp turmeric, 1 tsp smoked paprika, salt and pepper. Add to preheated oven at 400 F/200 C. Should cook about 30 minutes but check and flip half way. While that’s cooking. Cut 2 yellow onions and garlic cloves onto the stove top with 1 tbsp of coconut oil (or sesame oil). Sauté until translucent. Add remainder of spice. 1/2 tbsp curry powder: 1/2 tbsp turmeric: 1/2 tbsp smoked paprika: 1 tbsp cumin: 1 tsp nutmeg: 1tsp coriander: for a kick 1 -2 tsp red chili flakers or cayenne pepper. Add roasted veggies to the pot and stir. Add 1-2 cups of vegetable broth (we like it thicker so I normally do one). Cover and bring to a simmer for about 5-10 minutes. Turn off the heat and blend with an emulsifier (or blender). My suggestion: Make this a day or two ahead of time! Soup is always better the next day.

3. Turkey Spring Rolls

Brown your turkey with garlic powder, ginger, salt, pepper. (Drain excess water). Make your konjac noodles. (Yes they have a weird smell when you open them. Make sure to RINSE them very well about 5 minutes and then boil quickly 2 minutes). Lightly sauté your thinly cut mushrooms, carrots, cabbage. Allow to cool. Rice Paper: I add them gently to luke warm water for about 20 seconds to get them flexible. Make sure they are dry before rolling up all your ingredients. Sauce: 1/2 cup peanut butter, 1/4 cup coconut aminos, 1 tbsp sriracha, 2 tbsp sesame oil, 1/2 tbsp rice vinegar. 1-2 tsp fresh ginger (salt/pepper). Mix well. If you need to thin it out at, add 1- 2 tbsp hot water. Best made fresh. (the inside ingredients should be slightly warm).

4. Spaghetti Squash Bake.

A great ‘Prep Ahead’ option. I use my leftover Roasted Red Pepper Meat Sauce (from Shakshuka Saturday’s). Cut 1 whole spaghetti squash in half and take the seeds out. You can bake in the oven 350 F/150 C for about 30-40 minutes or in the microwave 10-12 minutes. Scrap the insides out with a fork. (Should look like spaghetti). Mix in a baking pan with your leftover sauce. (if you don’t have any sauce left over 1 lb of ground beef cooked (and drained) and added to your favorite sauce). Sprinkle vegan parmesan cheese (or regular cheese) and 1/4 cup almond flour on top. Save in the fridge. Will last 2-3 days. Bake in the oven 400F/200C for about 15 minutes.

“Most of these recipes I have adapted or altered over time from previously found recipes online. Feel free to adjust them as you like as well. Add less or more spice. Cook for more or less time. Don’t be too strict on the ‘have to’ and have fun with the experimenting! ”