Budget Meal Prep for a Family of 5 (No Seed Oils, No Sugar!) | Healthy & Organic (Ep.1)
Recipes in this Video
Sweet potato brownies are a creative twist on traditional brownies, incorporating nutrient-rich sweet potatoes for added moisture and flavor. This dish reflects a growing trend towards healthier desserts that still satisfy sweet cravings. Popular in the U.S., these brownies are often enjoyed as a guilt-free treat, appealing to both health-conscious eaters and dessert lovers alike.
Ingredients
- ●sweet potatoes
- ●cocoa powder
- ●almond flour
- ●maple syrup
- ●eggs
- ●vanilla extract
- ●baking powder
- ●salt
- ●chocolate chips
- ●nut butter
- ●coconut oil
- ●cinnamon
- ●walnuts
- ●powdered sugar
Instructions
- 1Preheat the oven to 350°F (175°C).
- 2Peel and cube sweet potatoes, then steam or boil until tender, about 15-20 minutes.
- 3Drain and mash the sweet potatoes in a large bowl until smooth.
- 4Add cocoa powder, almond flour, maple syrup, eggs, and vanilla extract to the mashed sweet potatoes; mix until well combined.
- 5Stir in baking powder, salt, and cinnamon until incorporated.
- 6Fold in chocolate chips and nut butter until evenly distributed.
- 7Grease a baking pan or line it with parchment paper.
- 8Pour the brownie batter into the prepared pan, spreading it evenly.
- 9Sprinkle walnuts on top if desired.
- 10Bake in the preheated oven for 25-30 minutes, or until a toothpick comes out mostly clean.
- 11Allow to cool in the pan for 10 minutes before transferring to a wire rack.
- 12Cut into squares and dust with powdered sugar if desired.
- 13Serve warm or at room temperature.
Ingredient Alternatives
almond flour
Healthier: oat flour
Cheaper: all-purpose flour
Oat flour is often less expensive and still gluten-free.
maple syrup
Healthier: honey
Cheaper: agave syrup
Agave syrup can be a more affordable sweetener.
chocolate chips
Healthier: dark chocolate
Cheaper: cocoa nibs
Cocoa nibs are less sweet and can be a healthier option.
nut butter
Healthier: sunflower seed butter
Cheaper: peanut butter
Peanut butter is typically less expensive and widely available.
Techniques
Equipment
Also Known As
Ingredients
- ●1 cup rolled oats
- ●1/2 cup almond butter
- ●1/4 cup honey or maple syrup
- ●1/2 cup chocolate chips
- ●1/4 cup protein powder
- ●1/2 tsp vanilla extract
- ●1/4 tsp salt
Instructions
- 1In a large mixing bowl, combine the rolled oats, almond butter, honey (or maple syrup), protein powder, vanilla extract, and salt.
- 2Mix the ingredients together until well combined and a dough forms.
- 3Fold in the chocolate chips until evenly distributed throughout the dough.
- 4Using your hands, form the mixture into small bite-sized balls, about 1 inch in diameter.
- 5Place the protein bites on a baking sheet lined with parchment paper.
- 6Refrigerate the bites for at least 30 minutes to firm up.
- 7Once set, transfer the protein bites to an airtight container for storage.
- 8Enjoy as a snack or post-workout treat.
Equipment
Crispy Chicken Nuggets have their roots in American fast food culture, gaining popularity in the 1980s. They are often associated with childhood meals and family gatherings, served with a variety of dipping sauces. Today, they are enjoyed worldwide, with many variations including spicy or gourmet versions, reflecting local tastes and preferences.
Ingredients
- ●chicken breast
- ●all-purpose flour
- ●breadcrumbs
- ●egg
- ●milk
- ●garlic powder
- ●onion powder
- ●paprika
- ●salt
- ●black pepper
- ●oil for frying
Instructions
- 1Cut chicken breast into bite-sized pieces.
- 2Mix flour, garlic powder, onion powder, paprika, salt, and black pepper in a bowl.
- 3Beat egg with milk in a separate bowl.
- 4Coat each chicken piece in the flour mixture, shaking off excess.
- 5Dip floured chicken in the egg mixture, ensuring it's fully coated.
- 6Roll chicken in breadcrumbs until well covered.
- 7Heat oil in a deep skillet over medium heat until shimmering.
- 8Fry chicken nuggets in batches until golden brown, about 4-5 minutes per side.
- 9Remove nuggets and drain on paper towels.
- 10Serve hot with dipping sauces of choice.
Ingredient Alternatives
chicken breast
Healthier: chicken thighs
Cheaper: ground chicken
Chicken thighs are juicier and often less expensive.
all-purpose flour
Healthier: whole wheat flour
Cheaper: cornstarch
Whole wheat flour adds fiber; cornstarch creates a lighter coating.
breadcrumbs
Healthier: panko breadcrumbs
Cheaper: crushed crackers
Panko gives a crispier texture; crushed crackers are often more affordable.
egg
Healthier: flaxseed meal
Cheaper: aquafaba
Flaxseed meal is a vegan alternative; aquafaba is a budget-friendly egg substitute.
Techniques
Equipment
Also Known As
Ingredients
- ●2 cups rolled oats
- ●1 cup mixed nuts (almonds, walnuts, pecans)
- ●1/2 cup pumpkin seeds
- ●1/2 cup sunflower seeds
- ●1/2 cup protein powder (vanilla or chocolate)
- ●1/4 cup honey or maple syrup
- ●1/4 cup coconut oil, melted
- ●1 tsp vanilla extract
- ●1/2 tsp salt
- ●1/2 tsp cinnamon
- ●1/2 cup dried fruit (raisins, cranberries, or apricots)
Instructions
- 1Preheat your oven to 350°F (175°C).
- 2In a large mixing bowl, combine the rolled oats, mixed nuts, pumpkin seeds, sunflower seeds, and protein powder.
- 3In a separate bowl, mix together the honey (or maple syrup), melted coconut oil, vanilla extract, salt, and cinnamon until well combined.
- 4Pour the wet mixture over the dry ingredients and stir until everything is evenly coated.
- 5Spread the mixture evenly onto a baking sheet lined with parchment paper.
- 6Bake in the preheated oven for 20-25 minutes, stirring halfway through, until golden brown.
- 7Remove from the oven and let it cool completely on the baking sheet.
- 8Once cooled, stir in the dried fruit.
- 9Store in an airtight container for up to two weeks.
Equipment
Ingredients
- ●1 cup fresh spinach, chopped
- ●1 cup mushrooms, diced
- ●4 large eggs
- ●1/2 cup milk
- ●1/2 cup shredded cheese (cheddar or mozzarella)
- ●1/4 tsp salt
- ●1/4 tsp black pepper
- ●1/4 tsp garlic powder
- ●1/4 tsp onion powder
- ●1 tbsp olive oil
Instructions
- 1Preheat the oven to 350°F (175°C).
- 2In a skillet, heat olive oil over medium heat. Add the diced mushrooms and sauté until they are soft, about 5 minutes.
- 3Add the chopped spinach to the skillet and cook until wilted, about 2 minutes. Remove from heat and let cool slightly.
- 4In a mixing bowl, whisk together the eggs, milk, salt, pepper, garlic powder, and onion powder until well combined.
- 5Stir in the sautéed mushrooms and spinach mixture, followed by the shredded cheese.
- 6Grease a muffin tin with cooking spray or olive oil.
- 7Pour the egg mixture evenly into the muffin tin, filling each cup about 3/4 full.
- 8Bake in the preheated oven for 20-25 minutes, or until the egg bites are set and lightly golden on top.
- 9Remove from the oven and let cool for a few minutes before gently removing the egg bites from the muffin tin.
- 10Serve warm or store in the refrigerator for up to 5 days.
Equipment
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