How I Food Prep for a Healthy Week with 5 Things

I want to make sure that when I lack creativity in the kitchen, am too busy, or just feel blah even thinking about what to make, I’ve already set myself up for the week. I always have greens, beans/lentils, some starchy veggies and probiotic veggies (like kimchi or sauerkraut) that I use constantly in different types of dishes. Here’s an example what 5 items I prepare on Sunday to get me through the week:

1. NUTRITIOUS SALAD

• Greens (romaine, arugula & kale are my salad faves)
• Tomato/Carrots/Olives/Cucumber/Sweet Onion (yum factor)
• Chopped basil, cilantro, or mint (flavor explosion)

Chop and store in glass containers in the fridge. Keep tomatoes and onions separate from other ingredients. Top with sunflower/pumpkin seeds for crunch factor. To make it creamy, add half an avocado.

2. PROTEIN PACKED GRAINS

I cook one big pot of of these and store in the fridge after fluffing it:

• Quinoa
• Amaranth
• Brown/black rice
• Millet
• or any ancient grain blend (I currently have quinoa, amaranth & millet mixture)

3. YUMMY DRESSING

Keep it simple! Balsamic vinegar (make sure it doesn’t contain caramel color), Vegan Ceasar or Goddess Dressing.

4. ROASTED THINGS, LIKE SWEET POTATOES

For a lazy cook like me, anything I can just chop, season and throw in the oven, is a lifesaver. That’s why I love roasting pretty much everything. Plus the flavors intensify when roasted. My roasting faves are broccoli, cauliflower, potatoes, mushrooms and sweet potatoes.

I use about 3 large sweet potatoes, peeled and chopped to bite-sized chunks, tossed with a little olive oil, salt, pepper, garlic and cinnamon, spread evenly on a baking sheet and roasted at 400 for about 40 minutes (depending what size your chunks are).

5. LEGUMES LIKE BEANS, LENTILS, CHICKPEAS

I love warm elements in my salads, but these you can use either warmed up or cold, because they are just simply magical like that. You can roast the chickpeas and make them nice and spicy.

BONUS: HEALTHY SIDES

Raw Sauerkraut
Raw Kimchi
Hummus
Tahini
Nutritional Yeast
Hot Sauce (always!)

You’re now stocked for the week with healthy, delicious foods you can use to build your meals every day. Try salads, stir fries, veggie fried quinoa creations, stews, and whatever your mind desires.