what I eat in a week | farmers market haul + healthy high protein plant based recipes
Recipes in this Video
The yogurt bowl is a popular breakfast option in the United States, often enjoyed for its versatility and health benefits. It allows for endless customization with various toppings, making it a favorite for those seeking a nutritious start to their day. Yogurt bowls have gained popularity worldwide, with variations incorporating local fruits and flavors, reflecting the global trend towards healthier eating habits.
Ingredients
- ●yogurt
- ●granola
- ●fresh fruit
- ●honey
- ●nuts
- ●seeds
- ●coconut flakes
- ●chocolate chips
Instructions
- 1Scoop yogurt into a bowl.
- 2Layer granola over the yogurt.
- 3Add a variety of fresh fruit on top.
- 4Drizzle honey over the fruit and yogurt.
- 5Sprinkle nuts and seeds for added crunch.
- 6Finish with a sprinkle of coconut flakes or chocolate chips if desired.
Ingredient Alternatives
granola
Healthier: oats
Cheaper: cereal
Oats provide fiber with fewer calories.
honey
Healthier: agave syrup
Cheaper: maple syrup
Maple syrup can be less expensive and offers a different flavor.
fresh fruit
Healthier: frozen fruit
Cheaper: canned fruit
Canned fruit can be more affordable and has a longer shelf life.
nuts
Healthier: seeds
Cheaper: sunflower seeds
Sunflower seeds are often cheaper than mixed nuts.
Equipment
Also Known As
Ingredients
- ●1 cup cooked rice
- ●200g firm tofu, cubed
- ●2 tbsp soy sauce
- ●1 tbsp sesame oil
- ●1/2 cup broccoli florets
- ●1/2 cup sliced carrots
- ●1/4 cup green onions, chopped
- ●1 tsp ginger, minced
- ●1 clove garlic, minced
- ●1 tbsp sesame seeds
- ●1/2 tsp salt
- ●1/4 tsp black pepper
Instructions
- 1Heat sesame oil in a pan over medium heat.
- 2Add minced garlic and ginger, sauté for 1 minute until fragrant.
- 3Add cubed tofu to the pan and cook until golden brown on all sides, about 5-7 minutes.
- 4Add broccoli and carrots to the pan, stir-fry for another 3-4 minutes until vegetables are tender.
- 5Pour soy sauce over the tofu and vegetables, stirring to combine.
- 6Season with salt and black pepper, adjusting to taste.
- 7Remove from heat and let cool slightly.
- 8In a bowl, place a serving of cooked rice as the base.
- 9Top the rice with the tofu and vegetable mixture.
- 10Garnish with chopped green onions and sesame seeds before serving.
Equipment
Ingredients
- ●2 medium zucchinis, spiralized
- ●1 lb Italian sausage, casings removed
- ●2 cups whole wheat pasta
- ●1 cup cherry tomatoes, halved
- ●1/2 cup grated Parmesan cheese
- ●2 cloves garlic, minced
- ●1/4 cup fresh basil, chopped
- ●1/2 tsp red pepper flakes
- ●1 tbsp olive oil
- ●Salt and pepper to taste
Instructions
- 1Cook the whole wheat pasta according to package instructions until al dente. Drain and set aside.
- 2In a large skillet, heat olive oil over medium heat. Add the Italian sausage and cook until browned, breaking it apart with a spoon, about 5-7 minutes.
- 3Add minced garlic and red pepper flakes to the skillet, cooking for an additional 1-2 minutes until fragrant.
- 4Stir in the spiralized zucchini and cherry tomatoes, cooking for about 3-4 minutes until the zucchini is tender but still crisp.
- 5Add the cooked pasta to the skillet, tossing everything together to combine.
- 6Season with salt and pepper to taste, and cook for another 2 minutes to heat through.
- 7Remove from heat and stir in the grated Parmesan cheese and fresh basil.
- 8Serve immediately, garnished with extra basil and Parmesan if desired.
Equipment
Ingredients
- ●1 cup high-protein yogurt
- ●1/2 cup mixed berries (strawberries, blueberries, raspberries)
- ●1/4 cup granola
- ●1 tbsp honey (optional)
- ●1 tbsp chia seeds
- ●1/2 banana, sliced
Instructions
- 1In a bowl, add 1 cup of high-protein yogurt as the base.
- 2Top the yogurt with 1/2 cup of mixed berries evenly distributed over the surface.
- 3Sprinkle 1/4 cup of granola on top of the berries for added crunch.
- 4If desired, drizzle 1 tbsp of honey over the granola for sweetness.
- 5Add 1 tbsp of chia seeds on top for extra nutrition.
- 6Finally, arrange the sliced banana on top of the bowl for garnish and flavor.
- 7Serve immediately and enjoy your healthy high-protein yogurt and fruit bowl.
Equipment
Ingredients
- ●4 slices whole grain bread
- ●1 large tomato, sliced
- ●1/2 cup firm tofu, crumbled
- ●2 tbsp soy sauce
- ●1 tbsp nutritional yeast
- ●1 tbsp olive oil
- ●1/2 tsp smoked paprika
- ●1/4 tsp garlic powder
- ●1/4 tsp black pepper
- ●1/4 cup vegan mayonnaise
- ●1 tbsp lemon juice
- ●1/2 tsp salt
- ●Fresh basil leaves (for garnish)
Instructions
- 1In a bowl, combine crumbled tofu, soy sauce, nutritional yeast, olive oil, smoked paprika, garlic powder, and black pepper. Mix well to create the tofu bacon mixture.
- 2Heat a non-stick skillet over medium heat. Add the tofu mixture and cook for about 5-7 minutes, stirring occasionally, until it is slightly crispy and golden.
- 3While the tofu is cooking, prepare the aioli by mixing vegan mayonnaise, lemon juice, and salt in a small bowl. Set aside.
- 4Toast the slices of whole grain bread until golden brown.
- 5Assemble the sandwich by spreading a generous amount of the aioli on one side of each slice of toasted bread.
- 6Layer the sliced tomatoes on two of the slices of bread, followed by the tofu bacon mixture.
- 7Top with fresh basil leaves and place the other slices of bread on top, aioli side down.
- 8Cut the sandwiches in half and serve immediately.
Equipment
The Breakfast Bagel Sandwich is a popular American breakfast option, often enjoyed on-the-go. It combines the convenience of a bagel with classic breakfast ingredients, making it a versatile choice for busy mornings or leisurely weekends. Its origins trace back to the rise of bagel shops in urban areas, where quick and satisfying meals became essential for commuters.
Ingredients
- ●bagel
- ●egg
- ●cheese
- ●bacon
- ●avocado
- ●spinach
Instructions
- 1Toast the bagel halves until golden brown.
- 2Fry the egg to your desired doneness.
- 3Cook the bacon until crispy.
- 4Layer cheese on one half of the bagel.
- 5Add the fried egg on top of the cheese.
- 6Place the crispy bacon on the egg.
- 7Top with fresh spinach and avocado slices.
- 8Cover with the other half of the bagel.
- 9Serve immediately while warm.
Ingredient Alternatives
bacon
Healthier: turkey bacon
Cheaper: ham
Lower in fat and calories, or more budget-friendly.
cheese
Healthier: avocado
Cheaper: processed cheese
More nutritious or a cheaper option.
Techniques
Equipment
Also Known As
Ingredients
- ●1 lb ground pork
- ●1 tbsp sesame oil
- ●1/2 cup onion, diced
- ●2 cloves garlic, minced
- ●1 cup carrots, shredded
- ●4 cups coleslaw mix (cabbage and carrots)
- ●1/4 cup soy sauce
- ●1 tbsp rice vinegar
- ●1 tsp ginger, minced
- ●2 green onions, sliced
- ●1/2 tsp black pepper
- ●1/4 tsp red pepper flakes (optional)
Instructions
- 1In a large skillet, heat the sesame oil over medium heat.
- 2Add the ground pork and cook until browned, breaking it apart with a spatula.
- 3Stir in the diced onion and minced garlic, cooking until the onion is translucent.
- 4Add the shredded carrots and coleslaw mix to the skillet, stirring to combine.
- 5Pour in the soy sauce, rice vinegar, and minced ginger, mixing well.
- 6Cook for an additional 5-7 minutes, until the vegetables are tender.
- 7Season with black pepper and red pepper flakes if using, adjusting to taste.
- 8Remove from heat and garnish with sliced green onions before serving.
- 9Serve hot, either on its own or over rice for a more filling meal.
Equipment
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