The Right Food for a Busy Life

Three hours of Sunday prep to create lunches and dinners throughout the week! Recipes below include: Roasted Root Vegetables, Salad with Tahini Vinaigrette, Nutrient-Packed Granola, Nutritious Nut Loaf, Sweet Potato Shephard’s Pie, and some extra ideas for simple and fast dinners. View the video, The Right Food for a Busy Life.

Roasted Root Vegetables

Ingredients:

1 sweet potato, cubed

3 large carrots, sliced thickly

1 medium white onion, sliced

1 beet (any variety), cubed

2 cloves garlic, minced

2 tbsp olive oil

½ tsp thyme (optional)

½ tsp sea salt

Directions:

Add all cut vegetables in a mixing bowl.

Preheat oven to 375F.

Add olive oil, garlic, sea salt and desired spices in mixing bowl, toss with vegetables.

Roast for 40-50 minutes.

Salad with Tahini Vinaigrette

Ingredients:

8 cups organic greens

2 cups sprouts, mixed

Tahini Vinaigrette

¼ cup tahini

1 tbsp miso

1tsp dijon mustard

1tsp maple syrup

1/3 cup olive oil

½ cup water

2 tbsp brown rice vinegar

Directions:

In a large bowl, mix greens, sprouts, and dressing. Top with root vegetables and sprinkle with seeds.

Nutrient-Packed Granola

Ingredients:

3 cups organic oats

1/3 cup pumpkin seeds

1/3 cup sunflower seeds

1/2 cup currants (or dried cranberries/raisins/chopped dates)

1/3 cup almonds, chopped

2 tbsp cinnamon

1 tbsp ginger powder

1/2 cup shredded unsweetened coconut flakes (optional)

½ cup dark maple syrup (or raw honey melted over stove)

Other ingredients (optional): chia seeds, hemp seeds, ground flax, raw cacoa, walnuts, maca powder, etc.

Directions:

Preheat oven to 325F.

Mix all dry ingredients in a bowl, and pour in maple syrup.

Place on a cookie sheet ½ inch thick. Bake for approx 20-30 minutes, mixing once couple times until lightly browned.

Let cool on cookie sheet to let granola sit and become crunchy.

Enjoy with a nut milk as cereal, with plain yogurt or eat as a snack…

Nutritious Nut Loaf

Ingredients:

1 C. raw Sunflower Seeds, ground

1 C. Rolled Oats

1 C. Walnuts, ground

1/2 C. carrot, grated

1/2 C celery, diced

1 T. Nutritional Yeast

1 C. Rice Milk

1 large Onion, grated

1 T. Coconut

1 tsp. Sage

1 clove Garlic

2 eggs

1 tbsp tamari

Directions:

Blend all ingredients together in a food processor.

Use a little coconut oil to grease a loaf pan.

Let stand for 15minutes.

Bake at 350 for 1 hour.

Serve with Mushroom Gravy.

Sweet Potato Shepherd’s Pie

Ingredients:

2 sweet potatoes, cubed (with skin)

¼ c coconut oil

1 onion, diced

2 celery stalks, chipped

2 large carrots, chopped

1 zucchini, chopped

1 lb cooked lentils

3 cloves garlic, minced

¼ cup balsamic vinegar

1 tbsp tamari

1 ½ tbsp maple syrup

¼ cup walnuts as topping

sea salt to taste

Directions:

Boil sweet potatoes (with skin for
added rustic quality & nutritional benefit) for 30 minutes, or until very tender.

Drain, and add ¼ cup coconut oil & pinch of sea salt to potatoes & mash.

In a separate saucepan, sautee lentils and vegetables until veggies are tender.

Add balsamic, tamari & maple syrup and sautee until liquid is absorbed. 
Add the lentil and veggie mixture to a casserole dish.

Layer sweet potato over top of veggies,
Top with walnuts.

Bake on 350 for 25-35 minutes.

Simple & Fast Dinners

Lightly steam whatever vegetable(s) you like and serve on rice with any of the following sauce ideas. You can also serve them on vermicelli noodles which cook for only 1 minute in boiling water. Feel free to add a legume as a side or sprinkle with some nuts or Gomasio. These sauces can be prepared in large amounts and kept in the fridge. As well rice can be prepared in large amounts ahead of time and kept in the fridge.

1. Flax Oil, nutritional yeast, lemon, apple cider vinegar, tamari, Dijon mustard, cumin

2. Oyster sauce, Minced garlic, dash lemon juice, butter (warm to mix).

3. Black bean sauce, minced garlic, lemon juice, sesame oil

4. Tahini, water (add water slowly while mixing to get desired texture), tamari, lemon or ACV, cumin

5. Miso, tamari, lemon, umeboshi paste, flax oil, warm water to mix

Courtesy of My Yoga Online.

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