*NEW* 6 HEALTHY MEAL PREP RECIPES! 🥗 INSTANT POT HUMMUS, BURRITO BOWLS, TABOULEH + ENERGY BITES ⭐
Recipes in this Video
Hummus has its roots in the Levant region, particularly Lebanon, where it is a staple in many households. Traditionally served as a mezze, it brings people together, often enjoyed with pita bread or fresh vegetables. Today, hummus has gained international popularity, with countless variations and flavors appearing worldwide.
Ingredients
- ●chickpeas
- ●tahini
- ●lemon juice
- ●garlic
- ●olive oil
- ●cumin
- ●salt
- ●water
- ●paprika
- ●fresh parsley
Instructions
- 1Soak chickpeas in water overnight.
- 2Drain and rinse chickpeas, then place in a pot with fresh water.
- 3Bring to a boil, then reduce heat and simmer until tender, about 1-1.5 hours.
- 4Drain the chickpeas and reserve some cooking liquid.
- 5In a food processor, combine chickpeas, tahini, lemon juice, garlic, and cumin.
- 6Blend until smooth, adding reserved cooking liquid as needed to reach desired consistency.
- 7Season with salt to taste and blend again.
- 8Transfer hummus to a serving bowl.
- 9Drizzle olive oil on top and sprinkle with paprika.
- 10Garnish with chopped parsley before serving.
Burrito bowls originated in the United States as a convenient way to enjoy the flavors of burritos without the tortilla. They celebrate the vibrant ingredients of Mexican cuisine, allowing for customization and creativity. Popular in fast-casual dining, burrito bowls have gained worldwide popularity, often adapted to local tastes and dietary preferences.
Ingredients
- ●rice
- ●black beans
- ●grilled chicken
- ●bell peppers
- ●onion
- ●corn
- ●avocado
- ●sour cream
- ●cheddar cheese
- ●cilantro
- ●lime
- ●jalapeños
- ●salsa
- ●taco seasoning
- ●olive oil
Instructions
- 1Cook rice according to package instructions until tender.
- 2Heat olive oil in a skillet over medium heat.
- 3Sauté chopped onion and bell peppers until softened, about 5-7 minutes.
- 4Add grilled chicken and taco seasoning to the skillet; cook until heated through, about 3-4 minutes.
- 5In a bowl, layer cooked rice as the base.
- 6Add black beans and corn on top of the rice.
- 7Spoon the sautéed chicken and vegetables over the beans and corn.
- 8Top with diced avocado and a dollop of sour cream.
- 9Sprinkle with shredded cheddar cheese and fresh cilantro.
- 10Drizzle with lime juice and add sliced jalapeños if desired.
- 11Serve with salsa on the side.
Ingredient Alternatives
sour cream
Healthier: Greek yogurt
Cheaper: creme fraiche
Greek yogurt lowers fat while adding creaminess.
grilled chicken
Healthier: tofu
Cheaper: canned beans
Tofu is plant-based and lower in calories.
cheddar cheese
Healthier: nutritional yeast
Cheaper: processed cheese
Nutritional yeast is lower in fat and adds umami.
taco seasoning
Healthier: homemade spice blend
Cheaper: individual spices
Homemade blends can be tailored to taste.
Techniques
Equipment
Also Known As
Chocolate Peanut Butter Energy Bites are a modern American snack that reflects the growing trend of healthy, no-bake treats. They are popular among fitness enthusiasts for their convenience and nutritional benefits, providing a quick energy boost. These bites are often customized with various add-ins, making them a versatile option for busy lifestyles.
Ingredients
- ●rolled oats
- ●peanut butter
- ●honey
- ●dark chocolate chips
- ●chia seeds
- ●vanilla extract
- ●salt
- ●coconut flakes
Instructions
- 1Combine rolled oats, peanut butter, honey, and vanilla extract in a large bowl.
- 2Mix until well combined and a sticky dough forms.
- 3Add dark chocolate chips, chia seeds, and salt to the mixture.
- 4Stir until evenly distributed throughout the dough.
- 5Refrigerate the mixture for about 30 minutes to firm up.
- 6Once chilled, scoop out tablespoon-sized portions of the mixture.
- 7Roll each portion into a ball using your hands.
- 8If desired, roll the balls in coconut flakes for extra texture.
- 9Place the energy bites on a baking sheet lined with parchment paper.
- 10Refrigerate again for at least 15 minutes before serving.
- 11Store leftovers in an airtight container in the fridge.
Ingredient Alternatives
peanut butter
Healthier: almond butter
Cheaper: sunflower seed butter
Almond butter is lower in saturated fat and offers a different flavor profile.
dark chocolate chips
Healthier: cacao nibs
Cheaper: semi-sweet chocolate chips
Cacao nibs are lower in sugar and provide a more intense chocolate flavor.
honey
Healthier: maple syrup
Cheaper: agave syrup
Maple syrup is a natural sweetener with a unique flavor.
rolled oats
Healthier: steel-cut oats
Cheaper: quick oats
Steel-cut oats offer a heartier texture, while quick oats are more affordable.
Techniques
Equipment
Also Known As
Originating from the Levant region, tabouleh is a vibrant salad that highlights fresh herbs and vegetables, traditionally served as part of a mezze platter. It embodies the Mediterranean ethos of using seasonal ingredients and is often enjoyed during gatherings and celebrations. Today, tabouleh has gained popularity worldwide, with variations adapting to local tastes.
Ingredients
- ●bulgur wheat
- ●parsley
- ●mint
- ●tomatoes
- ●cucumber
- ●red onion
- ●lemon juice
- ●olive oil
- ●salt
- ●black pepper
Instructions
- 1Rinse bulgur wheat under cold water until water runs clear.
- 2Soak bulgur in cold water for 30 minutes until tender.
- 3Finely chop parsley and mint leaves, discarding thick stems.
- 4Dice tomatoes and cucumber into small pieces.
- 5Finely chop red onion.
- 6Drain bulgur and squeeze out excess water.
- 7In a large bowl, combine bulgur, parsley, mint, tomatoes, cucumber, and onion.
- 8Drizzle with lemon juice and olive oil.
- 9Season with salt and black pepper to taste.
- 10Toss gently to combine all ingredients.
- 11Let the tabouleh sit for 15 minutes to allow flavors to meld.
- 12Serve chilled or at room temperature.
Ingredients
- ●1 cup dried chickpeas
- ●4 cups water
- ●1/4 cup tahini
- ●1/4 cup lemon juice
- ●2 cloves garlic, minced
- ●1/2 tsp cumin
- ●1/2 tsp salt
- ●1/4 cup olive oil
- ●1/4 tsp paprika (for garnish)
- ●Fresh parsley (for garnish)
Instructions
- 1Rinse the dried chickpeas under cold water and remove any debris.
- 2In the Instant Pot, add the rinsed chickpeas and water. Close the lid and set the valve to sealing.
- 3Cook on high pressure for 40 minutes. Once done, allow the pressure to release naturally for 10 minutes, then quick release any remaining pressure.
- 4Drain the chickpeas, reserving some of the cooking liquid.
- 5In a blender or food processor, combine the cooked chickpeas, tahini, lemon juice, minced garlic, cumin, and salt.
- 6Blend until smooth, adding reserved cooking liquid as needed to reach desired consistency.
- 7With the blender running, slowly drizzle in the olive oil until fully incorporated.
- 8Taste and adjust seasoning if necessary, adding more salt or lemon juice as desired.
- 9Transfer the hummus to a serving bowl, drizzle with olive oil, and sprinkle with paprika and fresh parsley for garnish.
Equipment
Chicken burrito bowls have become a popular dish in the United States, especially with the rise of fast-casual dining. They offer a convenient way to enjoy the flavors of traditional burritos without the wrap, allowing for customization with various toppings. This dish reflects the growing trend towards healthy, customizable meals that cater to diverse dietary preferences.
Ingredients
- ●chicken breast
- ●rice
- ●black beans
- ●corn
- ●bell pepper
- ●onion
- ●avocado
- ●cilantro
- ●lime
- ●cheese
- ●sour cream
- ●jalapeños
- ●taco seasoning
- ●olive oil
- ●salt
Instructions
- 1Marinate chicken breast in olive oil and taco seasoning for at least 30 minutes.
- 2Preheat grill or skillet over medium-high heat.
- 3Cook chicken for 6-7 minutes per side until cooked through and internal temperature reaches 165°F.
- 4Remove chicken from heat and let rest for 5 minutes before slicing.
- 5Cook rice according to package instructions, fluff with a fork when done.
- 6In a separate pan, sauté onion and bell pepper in olive oil until softened, about 5 minutes.
- 7Warm black beans and corn in a small pot over low heat until heated through.
- 8Assemble bowls by placing a base of rice, then adding sliced chicken, black beans, corn, sautéed vegetables, and avocado.
- 9Top with cheese, sour cream, jalapeños, and a squeeze of lime juice.
- 10Garnish with fresh cilantro before serving.
Ingredient Alternatives
chicken breast
Healthier: turkey breast
Cheaper: chicken thighs
Turkey is leaner, while thighs are more affordable.
sour cream
Healthier: Greek yogurt
Cheaper: creme fraiche
Greek yogurt reduces calories while adding creaminess.
cheese
Healthier: nutritional yeast
Cheaper: processed cheese
Nutritional yeast is lower in fat and adds a cheesy flavor.
avocado
Healthier: mashed peas
Cheaper: guacamole
Mashed peas provide creaminess at a lower cost.
Techniques
Equipment
Also Known As
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