By Christine Wincentaylo, General Member
Being a student I try to meal prep quick and easy meals since my schedule is constantly changing!
I am always looking for new dishes that hold a lot of nutrition for my busy weeks! Check these dishes out or share them with a friend.
Breakfast Dishes
Lemon Pie Chia Pudding
Time: 5 minutes
Serving: 4
Ingredients:
Zest of 1 lemon
Juice of 2 lemons
1 can of coconut milk
8 tbsp chia seeds
Pinch of turmeric
2 tbsp of maple syrup (or whatever sweetener you use)
Instructions:
Add all ingredients into a blender and blend until chia seeds are smaller in size (1-2mins), then place into your choice of containers. Refrigerate overnight or place into the freezer.
Apple Crumble
Time: 40 minutes
Serving: 5
Ingredients:
3 apples diced
2 tbsp (i like mine extra lemoney)
2 tsp of cinnamon
2 tbsp of water
1 tbsp of vanilla extract
1 cup of rolled oats
¾ cup of flour
2 tsp of cinnamon
¼ cup of olive or canola oil
¼ cup of maple syrup (or whatever sweetener you use)
Instructions:
Add the apples, water, lemon juice, cinnamon, water, and vanilla extract into a pan and cook over medium heat for 5-6 mins (or until the apples are soft).
Mix the oats, flour, cinnamon, oil, and maple syrup.
Place your apple mixture into a baking dish and then add the second mixture on top.
Cook at 355F for roughly 30 minutes or until golden brown.
Lunch Dishes
Lentil Fritters w/green sauce
Time: 10 minutes
Serving: 4-5
Ingredients:
2 cup of soaked lentils ( I used red, but use whatever you have at home)
2 eggs
2 tsp of garlic powder
1 1/2 tsp of chili powder
1 tbsp of oregano
1 tsp of onion powder
Salt & pepper to taste
Green sauce:
2 avocados
4 thai green chilis
A handful of cilantro leaves
Juice of 2 limes
⅓ cup of yogurt
¼ cup of Hemp hearts (optional)
Salt
2 tbsp of onion powder
1 tbsp of minced garlic
2 tbsp of dried basil
½ can of coconut milk
Instructions:
Mix all your ingredients (soaked lentils, eggs, garlic powder, chili powder, oregano, onion powder, and Salt & pepper, and place them into a blender or food processor for (2-3 mins).
Next step adds ⅓ cup of bread crumbs to the blended mixture.
Get a pan with some oil and have it heating on medium heat, and place some batter onto the pan, place the amount you would like. I did 1 scoop from a large spoon into the pan of oil. Cook for about 2-3mins on each side and voila!
For the green sauce for dipping, in a blender add the avocados, coconut milk, dried basil, onion powder, roasted garlic, salt, hemp hearts, yogurt, lime, cilantro, and Thai green chilis, blend for 1 min, and you are done.
Cauliflower Nachos
Time: 30 minutes
Serving: 3 -4
Ingredients:
1 cauliflower head
1 packet of taco seasoning
½ cup of cherry tomatoes
1 yellow bell pepper
1 red onion
1 jalapeno
1 can of olives
Instructions:
In a bowl cut up pieces of the cauliflower head and mix it with a packet of taco seasoning.
Once mixed, space out the piece onto a baking sheet. Preheat your oven to 450F, or 390F, if your oven sets the fire alarm off like mine, and bake for 20-25 minutes until you have your ideal “meat” texture
While the cauliflower is cooking, start chopping up your cherry tomatoes, yellow bell pepper, onion, jalapeno, and olives
Dinner Dishes
Carrot Gnocchi
Time: 50 minutes
Servings: 5-6
Ingredients:
4-5 medium-sized carrots (add more, depending on how many servings you would like to make)
1 cup of cornstarch or potato starch
2 cups of broth
1 ½ of water
Instructions:
Chop up 4-5 medium-sized carrots.
Get a large pot and fill the pot with 2 cups of broth (I used chicken broth), and add 1 ½ cups of water, place the pot on high heat, and once the water is boiling, add in the chopped-up carrots. Let the carrot boil for roughly 15 minutes or until your fork can stab through the carrot pieces.
Once boiled, add the hot carrots into a blender, and add 1 ½ cups of the carrot water into the blender.
Blend the carrots for roughly 2-3 minutes or until the carrots are all blended.
Add the carrot puree into a bowl and slowly add the starch into the bowl. If the mixture is dry, add more carrot water.
Congrats you made gnocchi dough!
Next step, roll out the dough into whatever shape and size you would like. Once the dough is rolled out and shaped, place the dough back into the carrot water, let the gnocchi cook for 30 sec, and then take the pieces out.
Tortellini Soup
Makes: 5-6 servings
Time: 30 minutes
Ingredients:
½ diced white onion
3-4 chopped sundried tomatoes
2 tbsp of roasted garlic
2 tsp Italian seasoning
2 cups of broth
One can of crushed tomatoes
1 tbsp of tomato paste
1 cup of cashew cream (or any type of cream that you prefer)
2 cups of tortellini
1 cup of freshly cut kale
Instructions:
On a low-medium heat pan, you will add a dash of oil, white onion, chopped sundried tomatoes, Italian seasoning, and roasted garlic. Once the onion starts to get soft, take it off the heat.
In a large soup pot heat the pot on medium-high heat, add the mixture and then add the broth, tomato paste, and crushed tomatoes. Once the mixture is starting to boil, add the kale and the tortellini and place it on low-medium heat for six minutes, then it's ready to serve!
Try these new dishes out & tag the YCRH on Instagram, so we can share your creations!