JL Fields is a Master Vegan Lifestyle Coach & Educator, certified by the Main Street Vegan Academy, Food For Life Instructor, and culinary director of the Colorado Springs Vegan Cooking Academy. She has authored fivebooks. Her newest, Vegan Meal Prep, is one of the best ideas I’ve seen. For anyone who wants to cook more healthfully, but feels challenged by how to start, JL has the answer in preparation and batch cooking. This is the way I manage to eat healthy meals and snacks, in fact, prep and batch.
JL and I first met many years ago at the Vida Vegan Conference. She was not yet a vegan business dynamo, but it was clear to me that it was just a matter of time before that became a reality.
Featuring 8 meal preps that cater to a variety of nutritional needs and tastes, Vegan Meal Prep provides nutritious, balanced recipes for 5 days of the week. Complete with a start to finish guide for prep day efficiency, plus meal prep must-haves like shopping lists and storage tips, the hardest thing you’ll have to do is choose which meal prep is right for you.
Vegan Meal Prep includes:
- Meal prep 101, which explains the benefits of vegan meal prep, along with basic techniques, go-to ingredients, and storage tips.
- 8 meal preps, each includinga meal plan, shopping list, equipment list, a step-by-step prep day action plan, and 5 recipes for the week.
- 70 recipes, including Tofu-Spinach Scramble, Quinoa and Kale Bowl, Miso Spaghetti Squash, Pesto Pearled Barley, Kale Chips, and more!
I hope you will enjoy this recipe from the book, and do enter the giveaway at the bottom of the post for chance to win a copy.
Quinoa and Kale Bowl
- 1 cup dry quinoa, rinsed
- 2 cups water
- 6 ounces kale, stemmed and chopped
- 1 small tomato, chopped
- 3 teaspoons lemon juice or 2 teaspoons unseasoned rice vinegar
- ¼ to ½ teaspoon salt, optional
- ¼ teaspoon freshly ground black pepper
- In a medium pot, combine the quinoa and water. Bring to a boil. Cover, reduce heat to medium low, and simmer for 15 to 20 minutes, until the water is absorbed.
- Remove from the heat, add the kale to the pot (don’t stir) and set aside for about 5 minutes. Add the chopped tomatoes, lemon juice, salt (if using), and pepper and gently combine.
- Into each of 4 single serving storage containers, scoop 1 cup of the quinoa. Let cool before sealing the lids.
- Storage: Refrigerate for up to 5 days. Serve cold or reheat in the microwave for 1½ to 2 minutes. To freeze, place the containers in the freezer for up to 3 months. To thaw, refrigerate overnight. Serve cold or, reheat in a microwave for 2 to 3 minutes.
- Tip: To create a heartier meal, store in a wide-mouth pint jar, and layer ingredients as follows: 2 tablespoons almond slivers, ½ to 1 cup cooked quinoa and kale, and 1 cup arugula or spinach. Eat cold as a salad or reheat for 2 to 3 minutes.
Excerpt from Vegan Meal Prep: Ready-to-Go Meals and Snacks for Healthy Plant-Based Eating, published by Rockridge Press. Copyright © 2018 by JL Fields.
I have a copy of Vegan Meal Prep for one lucky winner this week. Follow the instructions below to enter. U.S. residents only, please. Contest ends at midnight on December 11th. Good luck!