Meal Prep 4

PB & J Oats

Dairy Free

Vegan

Ingredients

• ⅓ cup quick oats, dry
• ⅔ cup water
• 1 tbsp peanut butter
• Spoonful of jam

Optional toppings: sliced bananas, chia seeds, chocolate chips, seeds

Directions

1. Boil water. Mix with dry oats in a bowl. Let sit for 2-3 minutes until water is absorbed by oats.
2. Add toppings, enjoy!

Tex Mex Casserole

Gluten Free

Vegan

Ingredients

For tex-mex spice blend:

• 1 tbsp chili powder
• 1 ½ tsp ground cumin
• 1 tsp smoked paprika or ½ tsp paprika
• ¼ tsp cayenne pepper
• 1 tsp salt
• ¼ tsp ground coriander

For the casserole:

• 1 tbsp olive oil
• 1 small red onion, diced
• 3 cloves garlic, minced
• 1 orange bell pepper, diced
• 1 red bell pepper, diced
• 1 jalapeño, diced
• ½ cup corn, fresh or frozen
• 1 14-oz can diced tomatoes
• 1 cup tomato sauce or tomato puree
• 2 to 3 cups chopped kale leaves or spinach
• 1 15-oz can black beans, drained and rinsed
• 3 cups cooked brown rice
• ½ cup vegan cheese (regular cheese if not dairy free)
• 2 handfuls tortilla chips crushed

Optional toppings: sliced green onion, avocado, salsa, sour cream

Directions

1. Make the tex mex blend by combining chili powder, cumin, paprika, cayenne pepper, salt and coriander. Set aside.
2. Preheat oven to 375 degrees F. Lightly grease a 9x13 casserole dish.
3. In a large pan or pot, heat olive oil on medium heat. Add the onion, garlic, bell peppers, jalapeño and sauté for 7 to 8 minutes, until softened.
4. Stir in the tex mex spice blend, corn, diced tomatoes, tomato sauce, kale or spinach, beans, rice and ¼ cup cheese. Sauté for 2 to 3 more minutes.
5. Pour the mixture into the prepared casserole dish and smooth out the top. Sprinkle the crushed chips over casserole mixture and the remaining cheese. Cover with foil and bake for 15 minutes.
6. Remove the foil and cook for 5 to 10 more minutes, until bubbly.
7. Serve casserole and add desired toppings.

*Recipe adapted from Oh She Glows.

Greek Veggie Bowl with Marinated Tofu

Gluten Free

Vegan

Ingredients

For the bowl:

• 2 handfuls spinach
• Cherry tomatoes, halved
• Sliced cucumber
• ¼ tsp dried oregano
• Spoonful of tzatziki (dairy free if needed)

For the Lemon Garlic Potatoes:

• 1 ½ lb baby potatoes
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp garlic, minced
• ½ tsp garlic powder
• 1 tsp dried oregano
• ½ tsp black pepper
• 1 cup vegetable broth

For the marinated tofu:

• 1 package tofu, firm or extra-firm
• 4 tbsp low sodium soy sauce (gluten free if needed)
• 2 tbsp tomato paste
• 1 tsp mustard
• ¼ tsp garlic powder
• ¼ tsp ground cinnamon
• ¼ tsp black pepper
• ½ tsp ground coriander
• ½ tsp ground cumin
• 1 tsp dried oregano