Vegan (I might have panicked) Meal Prep!

Vegan Blueberry Pancakes

(Serves 4-6)

Ingregients:

• 1 flax egg (1Tbs ground flax seed and three Tbs warm water)
• 1 Tbs melted coconut oil (and more for cooking)
• 1 Tbs maple syrup
• 1 tsp vanilla extract
• 1 cup warm almond milk
• 1 1/4 cup all purpose flour
• 1/4 tsp salt
• 1 1/2 Tbs baking powder
• 3/4 cups blueberries

Directions:

1. The egg comes first! Mix the ground flax seeds with warm water and let sit for 3-5 minutes.
2. Melt you coconut oil and add to flax seed egg.
3. Add milk.
4. Add the maple syrup and vanilla extract, mix well.
5. In a large bowl, mix dry ingredients together and mix.
6. Make a well in your dry ingredients. Add the wet ingredients and mix.
7. Fold in the blueberries.
8. In a frying pan, heat oil over medium heat. Work in batches, adding spoon fulls of batter and flipping when edges dry and bubbles pop.

Berry Spinachy Banana Smothies

(Serves about 2-3)

Ingredients:

• 2 bananas
• 2-3 large strawberries or 4 small, diced (about 1/4 cup)
• 1 cup chopped spinach
• a couple handfuls of blueberries (maybe 1/3 cup)
• about 2 cups milk
• 2 scoops vegan protein powder of your choice

Directions:

1. Add the bananas, strawberries, blueberries and spinach to a freezer safe bag.
2. Freeze
3. When you want a smoothie, let bag defrost for about 10 minute so that the contents can be broken apart.
4. Add to blender with milk and protein powder.
5. Blend away and enjoy.

Overnight Oats

(serves 2-3)

Ingredients:

• 1 cup quick or rolled oats
• 2 large bananas
• 2-3 large strawberries (about 1/4 cup)
• 2 hand fulls of blueberries (about 1/3 cup)
• 2-3 Tbs of walnuts (depending on how much you like)
• 2 cups of milk. (you may need to add more the next day)

Directions:

1. Add all ingredients to a freezer safe container and give them a mix.
2. Stick containers in the fridge overnight.
3. In the morning, pull them out. Give them a mix and add a little more milk if it is too thick for you.
4. If you like it even sweeter, I sometimes add a tbs of maple syrup.
5. Enjoy! If you are planning on freezing your oats, this is when you would do it. Make sure to allow the milk to be absorbed by the oats before freezing.

Vegan Nutty Banana Muffins

Makes about 18 muffins/Serves about 4-5

Ingredients:

• 2 large overripe bananas
• 1/3 melting coconut oil
• 1/2 cup maple syrup
• 1 tsp vannila
• 1 cup milk (I used almond milk)
• 1 1/4 cups all purpose flour
• 1/2 tsp salt
• 1 tsp cinnamon
• 1 1/2 Tbs baking powder
• 1 cup chopped waltnuts

Directions:

1. Preheat oven to 400 degrees.
2. Mash bananas in mixing bowl.
3. Add the coconut oil and mix very well.
4. Add the maple syrup and vanilla, mixing well.
5. Add the milk and mix well.
6. Mix dry ingredients together and then add to wet ingredients.
7. Fold in chopped walnuts.
8. Spoon into greased muffin tins and bake for about 20 minutes, until they pass the toothpick test.

Asparagus Fried Rice

(Serves 4-5)

Ingredients:

• 8 oz firm tofu, diced
• ~1lb of asparagus? Don’t bother weighing it. Grab a good looking bundle.
• 8 oz wild rice, cooked
• 1/4 cup low sodium soy sauce
• 1/4 tsp ground ginger
• 1/4 tsp garlic
• 1/8 tsp liquid smoke
• 1/2 Tbs maple syrup
• 2 Tbs toasted sesame seeds (more for serving)
• Dash of red pepper flakes
• Seaweed and pickled ginger for serving

Directions:

1. In a large frying pan, heat a little olive oil over medium high heat. Add diced tofu and brown on all sides. Takes about 10 minutes.
2. While tofu is browning, trim and chop asparagus into bite sized pieces.
3. Remove browned tofu from pan and set aside.
4. Turn heat down to medium and add asparagus to pan. Cook until bright green, but still crisp (about 6 minutes).
5. While asparagus is cooking, mix together the soy sauce, ginger, garlic, liquid smoke, maple syrup, sesame seeds, and red pepper flakes.
6. Add tofu and cooked wild rice to pan. Stir together.
7. Slowly add the sauce, stirring constantly while cooking over medium heat.
8. Cook for an additional 5-10 minutes until heated through and sauce is completely absorbed.
9. Serve with seaweed, pickled ginger, and extra sesame seeds.

*If freezing, I would recommend removing from heat and letting it cool after step 7*