$16 = TWENTY MEALS 🌱 | Budget-Friendly Vegan Meal Prep (Under $1 Each!)
Recipes in this Video
Peanut Butter Banana Overnight Oats is a modern American breakfast staple, celebrated for its convenience and nutritional value. This dish combines the rich flavors of peanut butter and banana with the wholesome goodness of oats, making it a popular choice for busy mornings. As overnight oats gained popularity, variations emerged globally, adapting to local tastes and dietary preferences, but the classic peanut butter and banana combination remains a favorite.
Ingredients
- ●rolled oats
- ●milk
- ●peanut butter
- ●banana
- ●honey
- ●chia seeds
- ●vanilla extract
- ●cinnamon
Instructions
- 1Combine rolled oats and chia seeds in a bowl.
- 2Add milk and stir until well mixed.
- 3Spoon in peanut butter and mix until smooth.
- 4Slice banana and fold into the mixture.
- 5Add honey, vanilla extract, and cinnamon; stir to combine.
- 6Cover the bowl and refrigerate overnight.
- 7In the morning, stir the oats and add more milk if desired.
- 8Top with additional banana slices and a drizzle of peanut butter before serving.
Ingredient Alternatives
peanut butter
Healthier: almond butter
Cheaper: sunflower seed butter
Almond butter has similar flavor with less saturated fat.
milk
Healthier: almond milk
Cheaper: water
Almond milk is lower in calories while providing a nutty flavor.
honey
Healthier: maple syrup
Cheaper: agave syrup
Maple syrup offers a different sweetness with similar texture.
chia seeds
Healthier: flaxseeds
Cheaper: oats
Flaxseeds provide fiber and omega-3s at a lower cost.
Techniques
Equipment
Also Known As
Originating from the American South, carrot cake is a beloved dessert known for its moist texture and rich flavors, often featuring spices and nuts. The concept of overnight oats has gained popularity as a healthy breakfast option, allowing for easy meal prep. Combining these two elements, Carrot Cake Overnight Oats offers a nutritious twist on the classic dessert, making it a convenient and delicious morning treat.
Ingredients
- ●rolled oats
- ●carrots
- ●Greek yogurt
- ●almond milk
- ●maple syrup
- ●cinnamon
- ●nutmeg
- ●vanilla extract
- ●walnuts
- ●raisins
- ●salt
- ●shredded coconut
- ●cream cheese
- ●honey
- ●orange zest
Instructions
- 1Combine rolled oats, grated carrots, Greek yogurt, and almond milk in a bowl.
- 2Stir in maple syrup, cinnamon, nutmeg, and vanilla extract until well mixed.
- 3Add a pinch of salt to enhance flavors and mix again.
- 4Fold in chopped walnuts and raisins for added texture.
- 5Cover the bowl with plastic wrap or transfer to individual jars.
- 6Refrigerate overnight to allow oats to soften and flavors to meld.
- 7In the morning, stir the mixture and adjust consistency with more almond milk if needed.
- 8Top with shredded coconut, a dollop of cream cheese, and a drizzle of honey.
- 9Garnish with orange zest for a fresh finish.
- 10Serve chilled or at room temperature.
Ingredient Alternatives
Greek yogurt
Healthier: coconut yogurt
Cheaper: plain yogurt
Coconut yogurt is dairy-free, while plain yogurt is often less expensive.
walnuts
Healthier: pecans
Cheaper: sunflower seeds
Pecans provide similar texture and flavor, while sunflower seeds are often cheaper.
maple syrup
Healthier: agave nectar
Cheaper: honey
Agave nectar is lower on the glycemic index, while honey is a common sweetener.
almond milk
Healthier: oat milk
Cheaper: soy milk
Oat milk is creamier, while soy milk is typically less expensive.
Techniques
Equipment
Also Known As
Ingredients
- ●8 oz rotini pasta
- ●1 cup cherry tomatoes, halved
- ●1 cup cucumber, diced
- ●1/2 cup red onion, finely chopped
- ●1/2 cup black olives, sliced
- ●1 cup mayonnaise
- ●1/2 cup sour cream
- ●1 tbsp Dijon mustard
- ●1 tsp garlic powder
- ●1 tsp dried oregano
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 cup fresh parsley, chopped
Instructions
- 1Cook the rotini pasta according to package instructions until al dente. Drain and rinse under cold water to cool.
- 2In a large mixing bowl, combine the cooked pasta, cherry tomatoes, cucumber, red onion, and black olives.
- 3In a separate bowl, mix together the mayonnaise, sour cream, Dijon mustard, garlic powder, oregano, salt, and black pepper until smooth.
- 4Pour the dressing over the pasta and vegetables, and toss until everything is well coated.
- 5Gently fold in the chopped parsley for added freshness.
- 6Cover the bowl with plastic wrap and refrigerate for at least 1 hour to allow the flavors to meld.
- 7Before serving, give the salad a good stir and adjust seasoning if necessary.
- 8Serve chilled as a side dish or light main course.
Equipment
Ingredients
- ●1 cup long-grain white rice
- ●2 cups vegetable broth
- ●1 can (15 oz) black beans, drained and rinsed
- ●1 cup corn kernels (fresh or frozen)
- ●1 medium onion, diced
- ●2 cloves garlic, minced
- ●1 tsp ground cumin
- ●1 tsp chili powder
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1 tbsp olive oil
- ●1/4 cup fresh cilantro, chopped (for garnish)
- ●1 lime, cut into wedges (for serving)
Instructions
- 1Heat olive oil in a large skillet over medium heat.
- 2Add diced onion and sauté until translucent, about 5 minutes.
- 3Stir in minced garlic and cook for an additional 1 minute until fragrant.
- 4Add the rice to the skillet and stir to coat with the oil and onion mixture.
- 5Pour in the vegetable broth, and add the cumin, chili powder, salt, and black pepper. Stir to combine.
- 6Bring the mixture to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the rice is cooked and liquid is absorbed.
- 7Once the rice is cooked, gently fold in the black beans and corn. Cook for an additional 5 minutes until heated through.
- 8Remove from heat and fluff the rice with a fork.
- 9Garnish with fresh cilantro and serve with lime wedges.
Equipment
Ingredients
- ●1 cup all-purpose flour
- ●1/2 tsp baking soda
- ●1/2 tsp salt
- ●1/2 tsp cinnamon
- ●1/2 cup unsalted butter, softened
- ●1/2 cup brown sugar
- ●1/2 cup granulated sugar
- ●1 large egg
- ●1 tsp vanilla extract
- ●1 1/2 cups rolled oats
- ●1/2 cup chocolate chips (optional)
Instructions
- 1Preheat your oven to 350°F (175°C).
- 2In a medium bowl, whisk together the flour, baking soda, salt, and cinnamon. Set aside.
- 3In a large bowl, cream together the softened butter, brown sugar, and granulated sugar until light and fluffy.
- 4Beat in the egg and vanilla extract until well combined.
- 5Gradually add the dry ingredients to the wet ingredients, mixing until just combined.
- 6Stir in the rolled oats and chocolate chips (if using) until evenly distributed.
- 7Drop rounded tablespoons of dough onto a baking sheet lined with parchment paper, spacing them about 2 inches apart.
- 8Bake in the preheated oven for 10-12 minutes, or until the edges are golden brown.
- 9Remove from the oven and let the cookies cool on the baking sheet for 5 minutes before transferring to a wire rack to cool completely.
Equipment
Ingredients
- ●14 oz firm tofu, cubed
- ●2 cups broccoli florets
- ●1 cup bell peppers, sliced
- ●1 cup carrots, julienned
- ●1 cup snap peas
- ●3 cloves garlic, minced
- ●1 inch ginger, grated
- ●3 tbsp soy sauce
- ●2 tbsp sesame oil
- ●1 tbsp cornstarch
- ●1/4 cup water
- ●1 tsp sesame seeds
- ●Salt and pepper to taste
Instructions
- 1Press the tofu to remove excess moisture, then cut it into cubes.
- 2In a large skillet or wok, heat 1 tablespoon of sesame oil over medium-high heat.
- 3Add the cubed tofu and cook until golden brown on all sides, about 5-7 minutes. Remove and set aside.
- 4In the same skillet, add the remaining sesame oil and sauté the garlic and ginger for about 30 seconds until fragrant.
- 5Add the broccoli, bell peppers, carrots, and snap peas to the skillet. Stir-fry for about 5-7 minutes until the vegetables are tender-crisp.
- 6In a small bowl, mix the soy sauce, cornstarch, and water until smooth.
- 7Pour the sauce over the vegetables and stir well to combine. Cook for an additional 2-3 minutes until the sauce thickens.
- 8Return the tofu to the skillet and toss everything together. Season with salt and pepper to taste.
- 9Sprinkle with sesame seeds before serving.
- 10Serve hot over rice or noodles.
Equipment
Oatmeal raisin cookies are a classic American treat, often enjoyed as a snack or dessert. They are known for their chewy texture and wholesome ingredients, making them a popular choice for both children and adults. The combination of oats and raisins provides a comforting flavor that evokes nostalgia for many. These cookies are often associated with home baking and are a staple in many households across the United States.
Ingredients
- ●oats
- ●all-purpose flour
- ●brown sugar
- ●granulated sugar
- ●butter
- ●eggs
- ●vanilla extract
- ●baking soda
- ●cinnamon
- ●salt
- ●raisins
Instructions
- 1Preheat the oven to 350°F (175°C).
- 2In a bowl, cream together the butter, brown sugar, and granulated sugar until smooth.
- 3Beat in the eggs one at a time, then stir in the vanilla extract.
- 4In another bowl, combine oats, flour, baking soda, cinnamon, and salt.
- 5Gradually mix the dry ingredients into the wet mixture until well combined.
- 6Fold in the raisins.
- 7Drop spoonfuls of dough onto a baking sheet lined with parchment paper.
- 8Bake for 10-12 minutes or until golden brown.
- 9Remove from the oven and let cool on the baking sheet for a few minutes.
- 10Transfer to a wire rack to cool completely.
Ingredient Alternatives
all-purpose flour
Healthier: whole wheat flour
Whole wheat flour adds more fiber and nutrients.
butter
Healthier: coconut oil
Coconut oil is a healthier fat alternative.
brown sugar
Healthier: honey
Honey is a natural sweetener with additional health benefits.
Techniques
Equipment
Also Known As
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