Our Meal Prep this week is covering breakfast, lunch and dinner. I’m keeping it quick, easy, simple and fast! You’ll be able to mix and match. The Starch Solution you’ll have your starches covered for breakfast with this Lemon Blueberry Baked Oatmeal. Make it once and you have breakfast all week. You can watch my video on this meal prep. https://youtu.be/wgelpJkazuk.
Lemon Blueberry Bake Oatmeal
Equipment
Ingredients
- 3 cups rolled oats/ quick cooking oats or combination of the two
- 2 tbsp ground flax seed
- 1 lemon, juiced
- ¼ tsp salt
- 1 ½ tsp baking powder
- 3 cups soy milk
- 2 tsp lemon extract
- 1 zest of lemon
- ⅓ cup maple syrup or agava
- 1 cup blueberries washed
Instructions
- Preheat oven to 350 degrees F
- Have a 9 x 13 baking pan or casserole dish ready. If need be grease if not non stick.
- In a bowl, mix the wet ingredients and let stand for 5 minutes to allow the milk to curdle. If you are using Almond or other plant based milk that is low in protein, it won't curdle as much, but don't worry.
- In a large bowl mix your dry ingredients, add the wet and mix to combine. Add the blueberries.
- Pour into your pan and bake for 30=40 minutes depending on your preferred doneness.
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For Breakfast I also like to switch things up with sweet potatoes and steamed vegetables, sometimes I can eat the same thing day in and out and others I like to switch it up. I try to keep it Oil Free and lately Gluten free which is easier on my tummy.
For the next dish I made a cheesy scalloped potato dish, which is super easy using my easy cheese sauce that I probably make every week, but I do change it up by changing the spice combination. You can change it by changing the quantities, adding salsa, red peppers, and different spice blends, just use your imaginate. Here is the base recipe. It’s great on vegetables, to make nachos or my broccoli cheese hash brown casserole.
Cheese Sauce
Equipment
- 1 Vitamix
Ingredients
- 1 ½ cups potatoes, chopped
- 1 medium carrot, chopped
- ¼ cup raw cashews, optional
- 3 tbsp nutritional yeast
- 1 tsp onion powder
- 1 tsp garlic powder
- pinch cayenne
- 1 tsp white miso
- ¼ tsp turmeric
- ½ tsp salt and pepper to taste
- ¼ -3/4 cup cooking liquid or more
Instructions
- Peel and cut the potatoes and carrots, add to pot with cashews if using. If you are keeping this fat free, omit the cashews.
- Once the potatoes and carrots are tender, add to the blender with all the spices and start with 1/4 cup of cooking liquid and start to blend. Slow add cooking liquid until the mixture blend but remains thick. Continue to blend for about 2 minutes until smooth.
- Depending on what you are using your cheese sauce for you may need to add more liquid. I like it thick for topping bake potatoes and vegetables and I thin it out to make scalloped potatoes.
- Adjust the seasoning to your liking. Also great to add, red peppers, salsa, or change the spices
Video
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And Finally for lunch or dinner we have a great Quinoa Chickpea Salad- a double protein boost from the quinoa and chickpeas. For 1 cup of quinoa you’re getting 8 grams of a complete protein and 5 grams of fibre and for 1/4 of a cup of chickpeas you’ll get 19 grams of protein and 20 grams of fibre!! This salad is a Superstar plus it’s pack with more nutrients.
Quinoa Chickpea Salad
Ingredients
- 1 cup quinoa
- 2 cup water/vegetable broth
- 1 can chickpeas or 1 1/2 cups cooked
- 1 jar artichoke hearts
- ½ cup red onion, diced
- 1 cup grape tomatoes
- 1 cup cucumber, chopped
- ½ cup cilantro, chopped
Lemon Garlic Dressing
- ½ lemon, juiced
- 1-2 cloves garlic
- 2-3 tbsp nutritional yeast
- 1 tbsp ground flax seed
- 2 tsp white miso
- 2-3 tbsp water
- fresh ground pepper
Instructions
- In a medium sauce pan add the quinoa and water/broth. Bring to a boil and reduce to low simmer and cook for 15 minutes until the water has absorb and the quinoa is tender. Remove from burner and sit for 10 minutes. Allow to cool.
- Meanwhile, make your dressing by mixing all ingredients in a bowl or blender.
- In a large bowl, add the remaining ingredients. If you like olives or vegan feta cheese are delicious in this.Toss to combine and chill to allow the flavors the marry.
Video
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You’ll also need some non starchy vegetables to complete your meals but these are easily done with microwavable packs if your in a hurry and starving or make a big stir fry to cover you. I add fruit and or a vegetable to my oatmeal, sometime I add cauliflower rice to my oatmeal, yes you heard me. When I cook oatmeal, trust you, you don’t even taste it and it bulks it up and you’ll make it a 50/50 plate easily. For more meal preps and Starch Solution recipes check out my Youtube channel at https://www.youtube.com/channel/UCGLfjSI7KLsRg0fNcLhp3yw.