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Easy Vegan Meal Prep (Healthy + Gluten Free)

Hey everyone its Caitlin and welcome to another video in this video I’m going to show you some easy recipes that would be a perfect for meal prep for the school or work week we’re going to be making some golden milk chia seed pudding for breakfast some tasty beans and rice for lunch and last but certainly not least some sheet pan fajitas for dinner with chipotle lime tofu before we get into these recipes I am legally obligated to inform you that this video is sponsored by thrive market as you guys know I team up with thrive on a monthly basis to bring you all these awesome recipe videos and if you live in the US and haven’t checked out the rice market yet what are you waiting for but you can click the link in the description of this video to get $60 worth of organic grocery credits plus a free trial plus free shipping so you know a very good deal I’m sorry guys I don’t really know what’s coming out of my mouth today I think I had too much caffeine or something but anyways let’s just get into the video so first we’re going to make some golden milk chia seed pudding this recipe is so easy and it is perfect for meal prep so to start out you’re just going to add some chia seeds to a bowl I’m using some white chia seeds because it makes the pudding look prettier TBH but you can use black ones to thrive market cells both then we’re going to add in some turmeric cinnamon ginger cardamom cayenne and black pepper you can’t taste this but it helps with the absorption of curcumin in turmeric which is healthy and they were also adding a pinch of salt then we’re going to add some plant-based milk I am using some coconut milk I got this one on 5 market and I like how it is unsweetened because I prefer to just sweeten my breakfast with fruit but on that note if you do want to make this sweeter you can also add in a few tablespoons of the maple syrup I’m also adding in some vanilla extract then you’re just going to whisk everything together until all the spices are well incorporated and you don’t get any clumps of anything then you’re going to let this sit for about 5 to 10 minutes and then just whisk it one more time because sometimes you get these really big clumps of hard chia seeds and it just helps everything to be more evenly incorporated so then you can plop this chia seed pudding into some mason jars or Tupperware for an easy breakfast and then before serving you can top it with fresh fruit like some blueberries as well as whatever else you want I used some coconut and pumpkin seeds but like I said the world is your oyster that’s not very vegan but you know do what you want with your toppings but anyways I love this breakfast it’s so warming and cozy and it keeps me full until lunch speaking of lunch we’re going to be making some instant pot rice and beans and this actually only requires five ingredients but tastes so good so first you’re going to add your dried beans to your instant pot I’m using some red kidney beans from thrive market I like buying dry beans because it’s more cost effective but you can use any beans that you want in terms of variety then we’re just going to add in some vegetable broth some rice and then some water just to top everything off and make sure there’s enough liquid in the instant pot then we’re just going to give that a good stir to make sure the rice and beans are evenly distributed throughout the liquid then we’re going to be adding in some chopped cilantro I chopped my cilantro stems for the most part because they still have flavor and are going to like sort of dissolve into this and you won’t get big bites of them and then you could save the leaves for a garnish or something else then we’re also going to add in a little bit of salsa and this combination it just makes the flavors amazing ooh and I also wanted to note that this is the vegetable broth I use I actually buy it on thrive market and it is a paste and I like it because you get 38 cups out of this container and it’s super convenient to use rather than buying those cartons of vegetable broth over and over again so just going into it set your instant pot to ceiling and then it cook this for around 25 or so minutes then afterwards you’re going to let it naturally release for 10 minutes then release the pressure and then just give everything a good stir and Europeans and rice are done this meal doesn’t look the prettiest but I promise guys the flavors in it are so good so if I was taking us on the go for meal prep I would probably serve it with some of those fresh cilantro leaves and some avocado as well and you can also add any other snacks that you want from lunch so there for dinner we’re going to making some sheet heeda’s which a poll a lime tofu I saw someone post sheet pan fajitas with chicken once and I was like oh my gosh that’s genius I need to do it so for our veggies we’re going to start out with some portobello mushrooms I’m just cleaning them with a cloth and then slicing them into big chunks and to season our portobello mushrooms we’re going to add some tamari and some chili powder just mix that all up and then add it to a greased or lined baking pan I’m using a reusable silicone mat I can link it in the description below next up we’re going to chop our onions for our fajitas so I kept them pretty big because I like how they give texture to the fajitas and for these I’m just adding some black pepper and some sea salt mix it up again and then put that on the train next to the mushrooms then we’re using some bell peppers you can use any colors you want but I used red orange and yellow for the Instagram because you know it looks prettier so then after you chop all of those up you’re going to add them to a bowl and also wanted to note that I get all of my spices from a thrive market I like to purchase organic spices because non-organic spices are often irradiated with heat which takes a nutritional value away from the spices and some cheaper spices also have fillers or other gross things in them so that’s why I buy organic but anyways here we’re using chili powder cumin cayenne and salt then you can place this on the tray and last but not least we have our tofu I pressed my tofu and then cut it into these rectangular sort of cubes I wanted them to be a little bit thicker for these fajitas so they had a nice bite to them and to season our tofu first we’re going to add the juice of one lime then we’re going to add some nutritional yeast so much Chipotle powder and some salt and just mix that up until all the tofu pieces are pretty evenly covered in this cheesy delicious Chipotle a mixture and then we’re going to plop them onto the tray with the rest of our veggies that we’re going to bake these in the oven for 30 minutes but after 15 minutes we’re going to take them out of the oven and flip the veggies and the tofu and then pop it back in the oven for another 15 minutes and this is what they look like when they come out also I didn’t include it in the video but I do want to say that this recipe makes 2 trays worth of oh geez I also toasted up some tortillas to serve with my fajitas you could also serve them with some rice on the side if you want a little bit of a heart of your meal but that is pretty much it they store really easily for meal prep and then when you’re ready you can just assemble your tacos eat however many you want and then I topped mine here with some salsa and some fresh cilantro plus some lime as well also for the record I used to work at a tex-mex restaurant and I think these behaves were better than the ones we sold and that is it for the recipe portion of this video let me know in the comments below which recipe was your favorite and which one you went to try out first also let me know if you like these meal prep style of videos and if you like me to film more like them it’s really helpful when I get your feedback because at the end of the day I do make these videos to help you guys also don’t forget to check out that awesome offer to a thrive market that I have linked in the description below I’ve personally been using fresh market for over a year and I genuinely love the website and love the company and I love how they carry all of my favorite healthy and organic brands and products so I don’t have to go to the health food store and pay like twice as much for them and I also can go grocery shopping for my non perishable items in my pajamas if this is your first video of mine that you are seeing and you like what you see here feel free to hit that little subscribe button right down there I post two new videos every single week ranging from easy vegan recipes to vlogs to meal prep to a budget-friendly recipe so we got a whole lot of things going on they’re all delicious and they’re all vegan so if that sounds interesting you know what to do other than that thank you all so much for watching I really appreciate it and I hope you have a great rest of your day whatever time of day it is for you I will see you in the next video bye.

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Beginner’s Guide to Going VEGAN 🍠🌿

So, you want to go vegan or maybe you’re already vegan but you don’t feel like you’ve gotten the hang of it yet or maybe you’re thinking about it you’re not sure yet you want to learn a little bit more well in this video I’m gonna share with you all the vegan essentials you need to have a healthy happy and delicious vegan lifestyle there are a lot of different ways to eat as a vegan you can be fully raw you can be a fruitarian high carb low fat you can actually just eat Oreos and still be a vegan because they’re vegan as well but the healthiest way in the easiest way to eat is simply to eat Whole Foods vegan diet meaning you’re eating plenty of whole grains legumes fruits vegetables healthy seeds nuts and all those things and by eating that way you’ll get all the nutrients you need all the protein all the healthy fats all the fiber nutrients like minerals and vitamins and amino acids all of that and also make sure that you’re cooking at home for yourself most of the time so that you know what’s in your food and of course that will help you stay healthy one nutrient that I do recommend supplementing is b12 it’s very important for your nervous system and whether or not you’re vegan you should probably be taking a b12 supplement now there’s a lot of information about b12 so I’m gonna link to some of that below so you can learn more and figure out how much you should be taking I’m an ambassador for mega food a supplement company and I take quite a few of their supplements not on a regular basis but for example zinc this is a supplement that I take whenever I feel like I might be getting a cold or something but zinc you can also get from your food it’s just nice to have a little bit of a boost certain times of the year I also have the blood Builder supplement from mega food which is an iron Supplement now I don’t take this often because I’ve never had a deficiency with iron because I get all the iron I need from my food iron comes from greens whole grains legumes another thing that helps absorb iron is vitamin C so if you’re eating a healthy vegan diet you’re gonna get all of that however some people do need to supplement iron maybe you had a baby recently maybe you’re losing a lot of blood with your period this blood filter iron supplement is really wonderful to take and if you don’t get enough sunshine you might want to think about supplementing with vitamin D super important just make sure that the vitamin D you take is vegan another thing to keep in mind is that when you’re eating a healthy whole food vegan diet you can eat more volume than if you’re eating a standard American diet so that’s one thing a lot of people get confused about because I know we’re so often taught that if you’re gonna be healthy then we should have smaller portions of food not the case when you’re eating vegetables and fruits and all these things so make sure you eat a bounty of food eat as much as you need to feel full to feel energized because food is your fuel eat as much as you need to be alive to be happy to feel energized if you’re feeling tired if you’re feeling hungry then that probably means that you should be eating more of the good food I can’t tell you how many times someone has told me that they want to go vegan but can’t because can’t afford it or simply don’t have enough time but the truth is eating a healthy delicious colorful vegan diet does not have to be expensive and if you manage your time well it doesn’t have to take a lot of time either the essentials of a vegan diet are actually very inexpensive it’s only when you spend money on the specialty items like spirulina and maca powder and goji berries and all that that it gets crazy but you don’t need all that to be healthy it just needs the basic necessities okay but what about organic verses can if you can’t afford organic food then more power to you but it’s most important to make sure that you’re eating a vegan diet even if it’s kind of internal produce the best way to get around all this to get rid of all the confusion as long as you live in a place where you have access to it it’s the shop at a farmers market oftentimes the farmers at the farmers market can’t afford the organic USDA certification but if you talk to them and ask them is this grown-up pesticides e is x y&z on this produce then they will tell you yes or no by shopping in the farmers market you can save money and better know exactly what you’re getting planning out your meals in advance can really help you save time and money follow a meal plan so that you know what you’re gonna be eating every single day throughout the week I also like to do the meal prep at the beginning of the week so that my refrigerator is stopped I spent a little time usually about an hour and a half to two and a half hours prepping all my food for the week it’s all in the refrigerator so all I have to do is take it out when I want to eat it and my meal it’s done so much time safe that’s also a great way to save money because you’re less likely to be eating out at restaurants I have so many videos about saving time and saving money as a vegan so make sure you check those videos out as well I’m gonna link them below if you have a little bit more money but not enough time then you can always buy pre-prepped vegetables canned beans and things like that to help you save time in the kitchen one thing I love to use or mushrooms mushrooms tend to be a little pricier but cooking them is a breeze all you have to do is toss them with a little olive oil and salt and put them in the oven or do a quick saute hardly any prep work involved at first when you’re starting out it can be a challenge to do healthy and fast all together but it can be done eventually it becomes second nature the challenge is gone it’s easy and I’ve got a lot of resources to help you and I know that you can do this so if you want to eat a healthy delicious vegan diet you should make sure that your kitchen is always well stocked in your kitchen you should always keep whole grains that includes brown rice quinoa Oh Sparrow freak that also make sure you have legumes like beans lentils and peas always almost every meal I have includes whole grains and legumes in my kitchen I also always keep greens greens like kale collard greens spinach arugula there’s so many different greens in so many different ways to eat them all so you guys know I’m su potato Sol and I love sweet potatoes so I always have plenty of sweet potatoes and others starchy vegetables you can use these in almost any type of dish I also love keeping fruit in my house because it’s a super easy delicious sweet and healthy snack also nuts and seeds are great snacks and they make your meals so much tastier and add so much more texture so make sure you always have those in your kitchen too and of course when you’re putting together a meal it’s super important to have plenty of spices so I have a whole spice cabinet full of spices and I also like to make my own sauces like my dressings tomato sauces curry sauces and I always make sure they have the ingredients to make them on hand however if you don’t have time to make your own sauces make sure that you buy premade sauces at the store and keep them in your fridge or in your kitchen whole foods taste great on their own however spicing up your food is really what takes it to the next level makes it delicious makes you want to continue eating this way forever and ever now if you’re just transitioning to a vegan diet for the very time you might be craving some of your old foods or even if you haven’t started transitioning you might feel like I would go vegan but I can’t give up cheese or chicken well there are vegan alternatives for cheese and chicken and they’re super tasty the technology has come a long way you can trick people with this stuff and you can trick yourself too and you can go vegan too so make sure you try all of these delicious vegan alternatives to animal products especially if you don’t think that you can do a vegan diet because you can’t give those things up I promise you you can give those things up by eating the vegan alternative to them so I understand that in social situations it might be tricky and some people feel like I don’t know if I can go vegan because my whole family is not vegan and I don’t have any vegan friends but it is 2018 you can go vegan and your friends and family will respect you and you can live your life so say for instance you’re going out to eat with your friends or family and you guys are not going to a vegan restaurant first of all I recommend calling ahead obviously you could just look on their website first but if you don’t see anything that stands out if you call ahead oftentimes the chef will offer to make you a vegan meal it’s happened to me multiple times and that vegan meal that the chef made especially for you is usually even better than what everybody else is eating if you’re going to a social event where you’re afraid that there won’t be food say like a potluck or a party you can always bring your own food with you of course bring enough to share with everybody because once they see your vegan food they’re gonna want to try it as well I’ve been vegan for almost 7 years and I cannot tell you how much it’s changed since I first went vegan nowadays non vegans are often the first ones to want to try it your vegan dish and if you’re really going somewhere where you cannot eat anything cannot bring your own food make sure you eat ahead of and if you can’t bring your own snacks with you if you’re concerned that being vegan is gonna be difficult for you because of your cultural and traditional foods don’t worry you can actually make your traditional foods vegan so I’m from the south and I grew up eating soul food but instead of just never eating soul food again or saying that I can’t be vegan I worked to veganize all of my favorite traditional foods everything from chicken and waffles to super to the pie two pound cake I have veganized it all and you can do that from whatever culture you’re from I also really recommend looking into the history of your traditional foods a lot of our traditional foods from all around the world are plant-based in origin and it isn’t until much more recently that animal products started becoming like a big part of it traditions are always changing so it makes a lot of sense to me that you could simply take your culture back to its plant-based route I wrote a lot about this in my cookbook actually which is coming out you can order it now there are so many awesome vegan cookbooks that explore different types of cuisine so Indian vegan soul food vegan African vegan Caribbean vegan Thai vegan Chinese vegan there are also a lot of restaurants that are devoted to all different types of vegan cuisine I went to a cuban vegan restaurant the other day one of my favorite restaurants here in LA is a thai vegan restaurant there’s a an amazing ethiopian vegan restaurant here anything can be veganized in a super delicious and authentic way so don’t let that hold you back it’s also super important to make sure that you have your vegan crew your support group so I understand that a lot of people don’t have vegan friends already most of my friends and family members are vegan so it’s important to get some vegan friends in your life you can join a meetup group of course online there are so many opportunities to connect with other vegans whether it be reddit groups or Facebook or here on YouTube whatever it takes make sure you get at least one vegan friend so that you guys can be vegan buddies and support each other lastly it’s super important to remember why you started this vegan diet and also to stay motivated while you’re living this lifestyle especially at the very beginning because like once you’re a few years in like me there’s no motivation required this is just the way you live so I recommend watching movies reading books and just generally learning more about why it’s so important to be vegan why it’s important for you your health animals and also the environment I recommend things like Cal Spira see what the health which you’ve probably already seen also books like Skinny Bitch the vegan is a fro ism diet for a new America there’s so much and there’s so many cookbooks mine is coming out soon make sure you preorder link below but yeah I just wanted to make sure that you remember to stay motivated and if you follow the tips from this video make my recipes follow the meal plan then you’ll be totally fine and you’ll be so so happy that you chose the vegan lifestyle and if you have any questions make sure you leave them in the comment section below and if you’re already vegan a seasoned vegan like me make sure that you look at the comments give some help give some advices people who need it thanks for watching guys make sure you hit the like button subscribe to my channel and hit the notifications button so you know when I release a new video I’ll see you guys next time [Music] you [Music]