Japanese & Korean inspired meal prep ✌🏼 | healthy & high protein + fiber

heavy cream

🥗Healthier: Greek yogurt

💰Cheaper: milk + cornstarch

Greek yogurt reduces calories while maintaining creaminess

cheddar cheese

🥗Healthier: reduced-fat cheese

💰Cheaper: processed cheese

Reduced-fat cheese cuts calories without losing flavor.

Start by cooking rice in a pan on the stovetop with stock powder added to the water.

Once the rice is cooked, toss in chia seeds for added fiber and omega-3s.

Transfer the rice to silicone trays and freeze for 15 minutes to solidify.

Cut the rice into portion-sized pieces and return to the freezer for storage.

Prepare sweet potatoes by cutting off the ends and halving them to fit into the food processor.

Shred the sweet potatoes using the food processor until they are not too thick or too thin.

In a pan, add minced onion with a little oil and sauté for a few minutes until translucent.

Add jarred garlic to the onions and sauté briefly.

Stir in oat flour and toast for a few minutes to absorb moisture.

Gradually add in 2 and 1/2 cups of water while stirring continuously to avoid lumps.

Let the mixture simmer for 5 to 7 minutes while whisking.

Add white miso to the sauce and mix until dissolved, then drizzle in sesame oil.

In an ovenproof dish, layer a third of the shredded sweet potatoes, followed by a third of the sauce, and repeat until all ingredients are used.

For the topping, mix panko bread with stock powder and Parmesan cheese, then sprinkle over the top.

Cover the dish and bake in a preheated oven at 160°C.

Uncover and broil at the end to achieve a golden top.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens