March 17, 2021
Meal Prep 5
Featuring buffalo tofu caesar salad and deep green lentil stew.
"Egg" Breakfast Sandwich
Ingredients
- 2 slices whole grain bread, toasted
- 1 Vegan egg substitute (I used Just Egg and it is amazing!)
- Tomato, sliced
- Spinach
- Protein of choice (I opted for turkey bacon)
- Chipotle mayo (½ mayo + ½ Sriracha)
Directions
- Mix together mayo and Sriracha.
- Cook egg substitute (or a regular egg if you prefer) and protein of choice.
- Assemble sandwich.
Deep Green Lentil Stew with Tahini & Lemon
Gluten Free
Vegan
Ingredients
- 1 tbsp olive oil
- 1 medium onion, diced
- 2 sticks of celery, diced
- 4 cloves garlic, minced (highly recommend fresh garlic)
- 1 tsp ground coriander
- 1 tsp ground cumin
- salt and pepper, to taste
- 1 lb yellow potatoes, chopped into 1-inch pieces
- 1 cup green lentils, rinsed
- 4 cups vegetable broth
- 3 cups spinach
- ½ cup fresh parsley, chopped
- ½ cup fresh basil, chopped
- ¼ cup tahini
- Juice of ½ a lemon
- 1 tsp soy sauce (gluten free if needed)
- Chili flakes, for topping
Directions
- In a large pot, heat olive oil over medium heat. Add the onions and celery to the pot. Sauté until very soft, about 6 minutes.
- Add the garlic, coriander, cumin, salt and pepper to the pot. Cook the vegetables and spices for another minute.
- Add the potatoes and lentils to the pot and stir. Add the vegetable stock to the pot and stir. Cover the pot and bring to a boil. Once boiling, lower the heat to a simmer. Simmer the stew with the lid on for 25 minutes, or until lentils and potatoes are both tender.
- Add the spinach, parsley and basil to the pot. Stir until the spinach just starts to wilt, about 30 seconds. Remove from heat.
- Allow stew to cool slightly, then add about half the stew into a blender. Add the tahini to the blender and blend until smooth. Add a bit of water if needed.
- Add the blended stew back to the pot and bring stew up to a boil. Squeeze in the lemon juice, add the soy sauce and stir. Adjust salt and pepper if necessary.
- Top the stew with extra lemon and chili flakes, and enjoy!
Air Fryer Buffalo Tofu Caesar Salad
Gluten Free
Vegan
Ingredients
For the salad:
- Lettuce, romaine, chopped
- Lettuce, red leaf, chopped
- Celery, sliced
- Cucumber, sliced
- Vegan caesar dressing (regular caesar dressing if preferred)
For the Buffalo Tofu:
- 1package tofu, firm or extra-firm
- ¼ cup cornstarch
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tsp paprika
- ¼ cup water
- ½ - 1 cup breadcrumbs (gluten-free if needed)
- ⅓ cup Frank's hot sauce
Directions
- Cut the tofu into 1-inch cubes.
- Whisk together cornstarch, onion, garlic powder and paprika. Then, add the water and whisk until well combined.
- Dip the tofu cubes into the cornstarch mix and coat evenly. Then, dip into the breadcrumbs and coat evenly.
- Place tofu in air fryer and bake at 375 degree F for 15 minutes, or until browned and crispy. Additionally, tofu can be cooked in the oven at 400 degree F for 20 minutes, or until brown and crispy.
- While tofu is cooking, assemble to salad.
- Once the tofu has finished, toss in Frank's hot sauce.
- Top salad with tofu.
Weekly Snack Ideas
- Berry smoothie with vanilla protein powder
- Sliced bananas with cinnamon
- Edamame beans with sea salt
- Sliced vegetables of choice
- Gluten-free rice krispy squares
