Plant-Based Meal Prep – What to Eat in A Day
with Christine Waltermyer
Christine Waltermyer is a local Wellness Chef, private chef to celebrities, published cookbook author and founder of the Natural Kitchen Cooking School, which offers an online Plant-Based Cooking Program. She also loves shopping at Basil Bandwagon! Visit naturalkitchenschool.com to get your FREE copy of her cookbook, “7 Days of Deliciousness.”
BREAKFAST
Creamy Brown Rice Cereal with Apple Pear Compote
Serves 1
Ingredients
1 cup cooked brown rice
1 cup water
1 pear, cored and chopped
1 apple, cored and chopped
Small handful of walnuts
Cinnamon
1-2 tablespoons maple syrup, plus extra for drizzling
Method
1. Chop up the fruit and place in a small pot with a pinch of sea salt. Add 1 to 2 tablespoons of the maple syrup, and ½ teaspoon of cinnamon. Bring to a gentle boil, then lower to simmer for 20 to 25 minutes.
2. Place the brown rice and water in a small pot. Bring to a boil over medium high heat. Reduce the heat to simmer on low for 20 minutes or so, tilting the lid to avoid cookovers.
3. Chop the walnuts. Using a potato masher, you can partly mash the rice at this point.
4. Place the cooked brown rice cereal in a bowl. Top with desired amount of apple pear compote and walnuts, adding extra maple syrup if you wish.
LUNCH
Vegetarian Sushi
Serves 1-2
Ingredients
1 cup cooked brown rice
1 sheet sushi nori
1 package Pumfu or firm tofu, cut into long strips
1-2 tablespoons almond butter (or peanut butter) – I used the sprouted kind
2 tablespoons raw sauerkraut, drained and pressed to remove liquid
3-4 long thin carrot strips
2 cups kale leaves, chopped up
Coconut aminos or soy sauce
Equipment: bamboo sushi mat
Method
1. Steam the carrot strips and kale in a steamer basket over boiling water, covered, for 5 minutes or until the carrots and kale are tender but still brightly colored.
2. Place the pumfu or tofu strips in a frypan with a ¼ cup water and 1 tablespoon of coconut aminos or soy sauce. Bring to a boil over medium high heat, then reduce heat to simmer on medium low for about 15 minutes, or until the water has cooked off. Transfer the pumpfu or tofu to a plate to cool.
3. Place the nori on a sushi mat. Cover most of the lower portion of the nori sheet with rice, leaving about an inch on top that is uncovered. Add a horizontal line of the almond butter, then add the carrots, pumfu and kale. Using your thumbs, lift the sushi mat up and over the fillings. Tuck the nori and rice over them and roll forward, pulling out the mat. Tightly tuck the roll, then roll all the way forward and tuck again. Using a sawing motion, carefully slice the sushi roll in half, and then into about 8 pieces. Serve with coconut aminos or soy sauce.
DINNER
Mexican Buddha Bowl
Serves 1-2
Ingredients
2 – 4 tortillas of your choice (I love the Siete brand almond flour tortillas)
1 13-oz. jar or can kidney beans, black beans or pinto beans (Jovial brand is great)
1 medium red onion, diced
3 cloves garlic, minced
cumin
Cilantro
½ teaspoon apple cider vinegar
2 carrots, peeled and diced
Olive oil
Japanese yams
Avocados
1 to 2 limes
Shredded lettuce
1 cup cooked quinoa
Dressing:
3 tablespoons olive oil
1 – 2 tablespoons lime juice
¼ teaspoon sea salt
1-2 teaspoons chopped cilantro
Optional: 1 – 2 teaspoons maple syrup
Method
1. In a small pot, cover the carrots with water. Bring to a boil over medium high heat, then reduce heat to simmer on medium until soft. Drain and set aside.
2. Place the sweet potatoes in a small pot and cover with water. Boil for about 20 minutes, or until soft. When finished
3. Place about ⅓ cup of the diced onion in a bowl to save for later to cook with the beans. Place the remaining diced onion in a bowl and add ¼ teaspoon of the sea salt and ½ teaspoon of apple cider vinegar. Let it sit for 15 minutes.
4. To cook the beans: Heat a small pan over medium heat. Add 1 or 2 teaspoons of the olive oil. Add the ⅓ cup diced onion, 2 cloves minced garlic and a pinch of salt. Cook and stir for 8 to 10 minutes, or until the onion has softened.
5. Meanwhile, make the carrot salsa: Add 1 tablespoon of apple cider vinegar or lime juice to the cooked carrots. Add 2-3 tablespoons chopped cilantro and 1-2 teaspoons of the marinated red onion. Stir to combine.
6. To the cooking onion and garlic add the beans, cumin and sea salt to taste. Feel free to add cayenne, chopped jalapeno etc. if you like it hot. Cook for 5 to 10 minutes.
7. Make the guacamole: Chop up a few more tablespoons of cilantro and place in a bowl. Remove the pits from 2 avocados. Score the avocado flesh into little squares and scoop out the contents into the bowl. Add 1 clove minced garlic, juice of one lime and ½ teaspoon of sea salt, or to taste. Stir together, partly mashing the avocado to make it a little creamy.
8. Check on the sweet potatoes and beans. Cook longer if needed.
9. Briefly warm the tortillas on a warm cast iron skillet, a few minutes on each side over medium heat. Keep the tortillas warm under a towel.
10. When the sweet potatoes have finished cooking, peel them and slice them.
11. In a large shallow bowl, arrange equal portions of the beans, quinoa, sweet potatoes, guacamole, lettuce, and carrot salsa. Drizzle evenly with the dressing and serve.
Thank you to Christine Waltermyer and the Natural Kitchen Cooking School for working with us to help promote healthy, nutritious meals and products that are affordable, full of nutrients, and simple to make at home!
