3 Easy Meals That Helped Me Lose 180 Pounds (Whole Food Plant-Based & Delicious!)
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Recipes in this Video
3 recipes
Ingredients
- ●2 cups rolled oats
- ●1/2 cup nuts (e.g., almonds, walnuts)
- ●1/2 cup dried fruits (e.g., raisins, apricots)
- ●1/4 cup seeds (e.g., sunflower, pumpkin)
- ●2 cups milk or plant-based milk
- ●1/2 tsp cinnamon
- ●1 tbsp honey or maple syrup (optional)
- ●1/2 cup fresh fruits (e.g., berries, banana)
Instructions
- 1In a large bowl, combine the rolled oats, nuts, dried fruits, and seeds.
- 2Add the cinnamon and mix well to combine all the dry ingredients.
- 3If using honey or maple syrup, drizzle it over the mixture and stir until evenly coated.
- 4Pour in the milk or plant-based milk and stir to combine.
- 5Let the mixture sit for at least 30 minutes or overnight in the refrigerator for the oats to soften.
- 6When ready to serve, add fresh fruits on top of the muesli.
- 7Serve chilled or at room temperature.
Equipment
large bowlspoonmeasuring cupsmeasuring spoons
vegetarianveganplant-baseddairy-freeegg-freegluten-freenut-freesoy-free
Ingredients
- ●1 cup dried chickpeas (soaked overnight)
- ●1 small onion, chopped
- ●2 cloves garlic, minced
- ●1/4 cup fresh parsley, chopped
- ●1/4 cup fresh cilantro, chopped
- ●1 tsp ground cumin
- ●1 tsp ground coriander
- ●1/2 tsp baking powder
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 tsp cayenne pepper (optional)
- ●2 tbsp olive oil
- ●Cooking spray
Instructions
- 1Drain and rinse the soaked chickpeas and place them in a food processor.
- 2Add the chopped onion, minced garlic, parsley, cilantro, cumin, coriander, baking powder, salt, black pepper, and cayenne pepper to the food processor.
- 3Pulse the mixture until it is coarsely blended but not pureed. Scrape down the sides as needed.
- 4Transfer the mixture to a bowl and refrigerate for at least 30 minutes to firm up.
- 5Preheat the air fryer to 375°F (190°C).
- 6Form the chickpea mixture into small balls or patties, about 1-2 inches in diameter.
- 7Lightly coat the falafel balls with olive oil and place them in the air fryer basket in a single layer.
- 8Spray the falafel with cooking spray to help them crisp up.
- 9Air fry for 12-15 minutes, flipping halfway through, until golden brown and crispy.
- 10Serve warm with tahini sauce, pita bread, and fresh vegetables.
Equipment
Air fryerFood processorMixing bowlMeasuring cupsMeasuring spoons
🌶️🌶️🌶️Low
gluten-freelow-carbpaleo
Ingredients
- ●1 medium spaghetti squash
- ●1 lb ground beef (or plant-based alternative)
- ●1 medium onion, diced
- ●2 cloves garlic, minced
- ●1 can (14 oz) crushed tomatoes
- ●2 tbsp tomato paste
- ●1 tsp dried oregano
- ●1 tsp dried basil
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 tsp red pepper flakes (optional)
- ●2 tbsp olive oil
- ●Fresh basil for garnish (optional)
Instructions
- 1Preheat the oven to 400°F (200°C).
- 2Cut the spaghetti squash in half lengthwise and scoop out the seeds.
- 3Drizzle the inside of the squash with olive oil and sprinkle with salt and pepper.
- 4Place the squash cut-side down on a baking sheet and roast for 30-40 minutes, or until tender.
- 5While the squash is roasting, heat olive oil in a large skillet over medium heat.
- 6Add the diced onion and garlic, sautéing until the onion is translucent.
- 7Add the ground beef (or plant-based alternative) to the skillet, cooking until browned.
- 8Stir in the crushed tomatoes, tomato paste, oregano, basil, salt, pepper, and red pepper flakes. Simmer for 15-20 minutes.
- 9Once the squash is done, use a fork to scrape the flesh into spaghetti-like strands.
- 10Serve the Bolognese sauce over the spaghetti squash strands, garnished with fresh basil if desired.
Equipment
baking sheetskilletforkknifecutting board
🌶️🌶️🌶️Low
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