How to Ingredient Prep a Week of Healthy Recipes| Salads, Sushi Bowls, Granola Parfait (plant based)

RECIPES/INGREDIENTS WRITTEN OUT AT THE BOTTOM!
Thanks for joining me for another meal prep video! Today I'm washing my produce and prepping some simple things that can be used in lots of different easy recipes during the week. I make some granola for breakfast, wash and prep my lettuce for salads, make some baked teriyaki tempeh for sushi bowls, make some baked mushrooms to add in salads, prep some quinoa, make some cashew sauces and dressing, and some instant pot veggie broth.

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Granola Recipe:
- 1 1/2 cups organic rolled oats
- 1 applesauce container
- 3 tbsp date syrup
- 2 heaping tbsp cashew or almond butter
- 1 tsp vanilla powder
- 1 tsp cinnamon
- 1/4 cup pumpkin or sunflower seeds- raw
- 1/2 cup walnuts
Bake at 325 for 15 minutes, flip over and bake another 11 minutes. Take out of oven and let cool for another 30 mins- do not disturb it and it will harden up. You can also shut off the oven and leave it inside the oven to cool for another hour and it will get crunchier.

For the parfaits:
Yogurt- I did 1 cup yogurt plus 1 scoop protein powder- makes 2 servings
Then layer yogurt, granola and frozen mixed berries

Mushrooms
(I usually use shiitakes- those are my fave in this recipe but TJ didnt have any when I went)
8 oz mushrooms washed and sliced
Mrs Dash seasoning
Chili powder
Spike seasoning
Bake at 375 for 15 mins, flip and do another 10
I usually leave them in the oven to cool down for an extra like 30 mins and they get really chewy and dehydrated!
*when I do shiitakes I do less time cause they dont have so much moisture

Baked tempeh- (per 2 packages)
2 tbsp Liquid aminos
4 cloves minced garlic
2 tbsp Date syrup
1/2 cup veggie broth
Black pepper
Sriracha
Whisk all ingredients together in baking dish then add chopped tempeh
Bake @ 375 for 25 mins, stir halfway throug

Sriracha cashew mayo
- 1/4 hemp seeds
- 1/2 cashew (or do all cashews)
- Soaked in boiling water for ~20-30 minutes
- 1/2 lemon juiced
- 1 garlic clove
- 2 tbsp sriracha
- 3/4 cup plain soy milk

Plain cashew cream sauce (for mayo, salad dressing or used in pasta cream sauce)
- 1/2 cup cashews (soaked)
- 1/4 cup hemp (soaked)
- 1/2 lemon
- 1 garlic
- 3/4 cup water
(I always soak my nuts and seeds in boiling water for 20-30 mins before blending)

Shopping list of everything used in this video-
2 bag frozen mixed berries
Protein powder
Yogurt
Rolled oats
Date syrup
Cashew butter
Cinnamon
Pumpkin seeds
Walnuts
3 packages Tempeh
Liquid aminos
Garlic
Veggie broth
2 packages mushrooms
Olive oil
Salt free seasoning blend
Spike seasoning
Chili powder
2 lbs carrots
1 cabbage
2 heads lettuce
1 kale
4 bok choy
2 cucumber
4 avocados
Raw cashews
Hemp seeds
1 lemon
Apples
Melon
Other stuff not mentioned but I used with these recipes
Ezekiel tortillas for wraps
Tomatoes
Onion
Kidney beans
Frozen mango for smoothies
Ground flax seeds

[vnxotcr]

Seriously love these video/preps and I selfishly wish you upload one every single week because I plan my entire week around them! 😋 So inspiring, thank you!!! 🫶✨🧡

[Alaskaventureswithbrodie]

I feel like your meal prep videos are so attainable and simple so anyone can do it. Not over the top

[samanthat]

Love that this is super healthy and realistic for an average, young couple! I just recently did a budget and found I was spending about $400/month on fast food and getting lunch at the cafeteria at work 🤯 so I've set a goal of only eating out once a month and your ideas are super helpful! 😊

[jimw]

These are just so relaxing and pleasing to watch. Perfect for a Sunday afternoon. Have a fabulous day Chanty 😃

[sherri.]

I love watching you meal prep and explaining how you do things. Also, grocery hauls for ideas what to buy and tips how to store things like the lettuce. I’m going to try the tempeh soon! 😋

[MilaDanceSport]

More than 6 years of being whole food plant based vegan and trying to figure out tempeh, I couldn't until your video here. Thank you so much! Just made it! My family thanks you :) <3

[WalkawayyyRenee]

Chanty, thank you so much for putting all your recipes and links in the drop down! I appreciate that so much. I have been watching your videos a lot lately. So inspiring and motivating. My fridge looks like yours now, and my tummy is sooo happy. Lol

[christy]

Love how you are educating us about the benefits of mushrooms!

[NA-rxoy]

I like how realistic and relatable you are

[beehivekristine]

I love your prep videos! It really motivates me to get my veg prepped for the week! I also would love if you linked the bins that you store your greens in!

[pattyk]

Trader Joe's produce wash is basically liquid Castile soap. Make sure you buy a good brand of Castile made from coconut, hemp, and/or olive oil. It's cheaper than Joe's and you use the same amount and the same technique. Hint: you can reuse the soapy water multiple times. Just don't let the rinse water run into the bowl.

[geneg]

One of the best plant based meal prep videos I've seen. Such great variety and easy to understand instructions.Thankyou

[jacquelinebodine]

Please never stop making these. They are so motivational

[bonnielemmon]

Those tulips are just beautiful. I like to have a new take on granola, it looked amazing. The mushrooms have been a staple in my diet every since you told us the recipe. Thank you for sharing new recipes. Have a wonderful week.😊

[debbiepalmer]

Thanks for showing us how you used the ingredients, I'm always looking for new ideas, it looks delicious. I'd love to see more what I eat in a day/week vids, and a tour of what you are growing in your garden, vlogs, and more of the vids you already make, I really enjoy them. x

[cyndij]

Love that you prepped ingredients then showed some meal ideas to use them. I've tried tempeh only once and didn't love it but will try it again the way you showed. I know Dr Fuhrman says to eat mushrooms daily but not raw so what you did with the mushrooms is a great idea. Thank you!

[happyc]

Another great food prep. Your videos are always simple, straight to the point of healthy eating. And thank you for being simple and healthy

[susanmccorriston]

I stumbled across this video and was hooked. The granola is my absolute favorite now (except cashews instead of walnuts). Never had tempeh before until watching this video. Thank you!

[juliad]

Love how your produce isn't wrapped in a ton of plastic and how you water your plants with the water that you used to wash your veg.

[Dayna_Bennett]

Great vid! Tip for the cantaloupe. Set aside all the seeds you scoop out until you’ve finished cutting all the cantaloupe. Then take all the scooped out seeds and place in a mesh colander. Push down on the seeds over the cut cantaloupe. All the juices from the seeds makes the cantaloupe so much sweeter. Gotta try it!