Vegan Mealprep Sundays Recipes for easy digestion
If you follow my @vegan_mealprep_Sundays page on Instagram and/or Facebook, you'll know that I usually prep 3 breakfast meals + 6 lunch/dinner meals as well as snacks and/or dessert. Of the 6 lunch/dinner meals, I will have 5 for workweek lunch. I enjoy the 6th one on a busy workweek night, freeze it or give it to a family member/friend! To accommodate this kind of prep, I always share recipes per 3 breakfast servings and 6 lunch/dinner servings. I mealprep to effortlessly:⠀
1⃣ Eat (more) vegan meals⠀
2⃣ Save cash⠀
3⃣ Save calories ⠀
I furthermore like to batch cook supper dishes for suppers throughout the week. I don't prep exact dinner meals, because I usually eat dinner at home during the workweek, but also because I like to allow room for some flexibility and fresh foods.
To keep my preps super budget friendly, I often use legumes as my source of protein! Which is great! They are amongst the most versatile and nutritious foods available. However, many people complain that they struggle to digest them (including myself). I therefore went on a quest to develop recipes that are still budget friendly, include legumes, yet are easy on the digestive system... These recipes are inspired by Ayurveda, about which I've recently learned a lot from Health Coach and yoga teacher, Nikita Stallbom. The healing traditions of Ayurveda teaches that heath depends on our ability to digest. Essentially, if our digestive ability is strong, our health will improve.
Nikita says "Ayurveda acknowledges that each individual is unique in what the body needs. Therefore, its important to learn more about the Ayurvedic guidelines and then determine what is right for you. Digestive issues are rife at the moment because we generally don't give ourselves the time to figure out what works for our body and what doesn't. Its important to pay attention to the signals that your body sends!" (@anandabynikita #givethebodyavoice)
Nonetheless, according to Ayurveda, certain foods are soothing for most people. These foods include oats, quinoa, mung beans, red lentils, zucchini, molasses, berries, almond milk, coconut oil, pumpkin seeds, black pepper, cinnamon, cloves, nutmeg, turmeric, mustard seeds, oregano, parsley, coriander, thyme, cumin etc. I used these ingredients to guide me in developing recipes for easy digestion.
In this blog post, I'll share the recipes of a full Sunday prep (3 breakfast meals + 6 lunch/dinner meals + snacks) for easy digestion as well as 2 simple batch cook recipes.
SUNDAY PREP RECIPES FOR EASY DIGESTION
- Breakfast meals: Spiced oatmeal + raspberries + pumpkin seeds
- Lunch/dinner meals: Ayurvedic red lentil dahl + red quinoa + “cheesy” zucchini fries
- Sweet snack/Dessert: Bran blueberry muffins
Ingredients (3 servings):
- 1 cup rolled oats
- 1 t ACV
- 1 cup almond milk
- 1 T xylitol
- 5 whole cloves
- 2-4 cinnamon sticks
- Pinch of nutmeg
- Rinse the oats and soak in filtered water and ACV overnight.
- If you don’t like the taste of ACV, rinse the oats again before cooking.
- Add all the ingredients to a pot on the stove on medium-high heat and bring to a boil.
- Once the oats start boiling, turn off the heat. Allow the oats to stand covered for up to 30 minutes. The end result will be the creamiest yummiest and most easy to digest porridge.
- Top with your favourite fruit, nuts, seeds, syrup etc. Make it yours!
Red lentil dahl
Ingredients (6 servings):
- 1,5 cup red lentils
- 1,5 cups hot water
- 1 small red onion
- 1 bunch of baby spinach
- 1 tablespoon coconut oil
- 1 teaspoon turmeric
- 1/2 tablespoon (sea) salt
- 3/4 teaspoon ground cumin
- 3/4 teaspoon mustard seeds
- 1/2 teaspoon black pepper
- Rinse the lentils and soak in filtered water overnight.
- Dice the red onion, wash the baby spinach and set aside.
- In a large pot, melt the coconut oil over medium heat.
- Add mustard seeds and cumin and wait for the sound of the pop or until they become fragrant.
- Add diced onion and let caramelise for about 10 minutes over medium heat.
- Pour the soaked lentils over the onions.
- Add 1,5 cups of warm water.
- Add there turmeric, salt and black pepper.
- Simmer for 20 minutes stirring occasionally.
- Serve with quinoa or rice.
Cheesy zucchini fries
Ingredients (6 servings):
- 1 kg baby marrows, quartered lengthwise
- 1/2 cup nutritional yeast
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried oregano
- 1/4 teaspoon garlic powder
- Salt and pepper, to taste
- Olive oil spray
- Preheat oven to 180 degrees C. Coat a cooling rack with olive oil spray and place on a baking sheet; set aside.
- In a small bowl, combine nutritional yeast, thyme, oregano, garlic powder, pepper and salt.
- Place zucchini onto prepared baking sheet. Spray with olive oil spray and sprinkle with nutritional yeast mixture. Place into oven and bake until tender for about 15 minutes. Then broil for 2-3 minutes, or until crisp and golden brown.
Blueberry bran muffins
Ingredients (12 muffins):
- 1 cup of oat bran
- 1 + 1/2 cups of whole wheat flour
- 1/2 cup of blueberries
- 1 teaspoon of baking powder (I use @freeefoods brand)
- 1 teaspoon of baking soda
- 3/4 cup almond milk
- 3/4 teaspoon ACV
- 1/2 cup of molasses
- 1 tablespoon xylitol
- 2 tablespoons coconut oil
- 1/2 cup apple sauce
- Preheat oven to 200 degrees C.
- Stir the almond milk and ACV until curdled and set aside.
- Stir and mix the bran, flour, baking soda and baking powder. Stir in blueberries and set aside.
- Blend the milk, molasses, oil and applesauce.
- Add the dry ingredients to the wet ingredients and mix until moistened.
- Spoon into 12 silicone muffin moulds. Bake for 15-20 mins at 200 degrees C or until a tooth pick comes out clean.
BATCH COOK RECIPES FOR EASY DIGESTION
Ingredients (6 servings):
- 2 cup mung beans
- 2 small onion, finely chopped
- 4-6 cloves garlic, minced
- 1 cup chopped parsley
- 2 teaspoon cumin
- 2 teaspoon ground coriander
- 2 teaspoon turmeric
- 2 tablespoons topioca starch
- Salt to taste
- Rinse and soak the mung beans overnight.
- Cook the mung beans for 4-6 minutes on high pressure in the pressure cooker. Don’t make them too mushy.
- In a food processor, add all the ingredients (except the topioca starch). Grind into a coarse texture.
- Mix the mixture with topioca starch to form falafel balls.
- Once you form the balls keep them in the refrigerator for about 30-40 minutes to set and firm up. You can sauté or bake the falafels. I like to bake them in the air fryer for 12 mins on 180 degrees.
Red lentil hummus
- 1 cup red lentils
- 1 tablespoon tahini
- 3 tablespoon sesame oil
- 3 garlic cloves, minced
- Juice from 1 lemon
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- Salt, to taste
- Pepper, to taste
- Smoked paprika, for topping
- Cook the lentils on the stove or in a pressure cooker until soft.
- Blend all the ingredients in a blender or food processor until smooth.
If you try out the recipes, please send me a picture via email or post about it on social media with the hashtag #veganmealprepSundays !