Tofu Tikka Masala

Tofu Tikka Masala - Vegan

Meal Prep Made
Tikka Masala is everyones favorite we thought why not just make it with tofu? This Indian inspired dish is tasty, and filling. Turn up the spice or tone it down depending on you palate.
No ratings yet
Prep Time 10 mins
Cook Time 20 mins
Marinate 15 mins
Total Time 45 mins
Course Dinner
Cuisine Indian
Servings 3
Calories 251 kcal
Avg Cost Per Serving $1.54
Avg Recipe Cost $4.62

Equipment

  • 2 Frying Pans
  • 1 Food Processor

Ingredients
  

  • 16 oz Tofu
  • 1 Tbsp Coconut Yogurt
  • 1/2 Tsp Ginger Powder
  • 1/2 Tsp Garlic Powder
  • 1 Tsp Garam Masala
  • 1/4 Tsp Salt
  • 3 Tsp Olive Oil
  • 28 Ounces Tomatoes
  • 1 Onion
  • 1 Tbsp Ginger Root
  • 1 Tsp Cumin Seeds
  • 4 Cloves Garlic
  • 1/2 Tsp Ground Turmeric
  • 3/4 Tsp Chili Powder
  • 2 Tsp Garam Masala
  • 1 Cup Spinach Leaves
  • Salt to taste

Instructions
 

  • For the marinade combine: The vegan yogurt, with 1/2 tsp of ginger, the 1/2 tsp of garlic. 1/4 tsp of chili powder, and 1 tsp of garam masala. Set aside.
  • Cube the tofu into small bite-sized pieces
  • Next make the Tikka Masala sauce
  • Rough chop the onion
  • Peel the ginger root
  • Mince the ginger
  • Pell and mince the garlic
  • Heat a saute' pan to medium high heat
  • Add 1 tsp of olive oil reserving the other tsp, you may also need an additional splash of olive oil depending on the size of your pan and your onion
  • Add the onions and ginger until they turn translucent
  • Add the garlic
  • Move everything off to the edges of the pan and add the cumin seeds and cook until you smell them
  • Add the tsp of garam masala, the 1/2 tsp of chili powder, and the 1/2 tsp of turmeric
  • Add the tomatoes
  • Cook for 10 minutes and then set aside to cook slightly to a warm temp
  • Heat another saute' pan, add 2 tsp of olive oil
  • Add the tofu cubes and sprinkle with a dusting of chili powder (This helps them to brown) You may also roast them in the oven or toaster oven if you prefer
  • Once the tofu is browned, remove it as you do not want to over cook it.
  • Run the warm sauce mixture that through the food processor or use an immersion blender.
  • Once the sauce is to your preferred consistency, add it to the saute' pan
  • Taste, add salt and additional levels of spice that you prefer for heat or flavor here
  • Add the cup of fresh spinach and let it wilt in the sauce
  • Add the toasted tofu to the sauce and cook it together.

Video

Notes

With this dish you can make the gravy while the tofu is marinating in the refrigerator to save time 

Nutrition

Calories: 251kcalCarbohydrates: 22gProtein: 17gFat: 12gSaturated Fat: 1gPolyunsaturated Fat: 5gMonounsaturated Fat: 5gSodium: 235mgPotassium: 803mgFiber: 6gSugar: 9gVitamin A: 3300IUVitamin C: 43mgCalcium: 251mgIron: 4mg
Tried this recipe?Let us know how it was!
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Instant Pot Chicken Breast

 

 

If you are not making this chicken every week for meal prep you are missing out on one of the easiest ways to have chicken on hand for chicken salads, bbq sandwiches, quesadillas and more. This simple recipe lends itself to making homemade chicken stock in the same pot!  If you do not own one of these, you are missing out. It is like having your own kitchen assistant creating and cooking fabulous foods for you. 

MPP PIC LARGE

Ten Tips For Hosting A Meal Prep Party

The hottest new trend in home parties are meal prep parties.  These functional but fun gatherings are a great way to get together with friends and accomplish something together. 

A party can be as simple as preparing a single meal together that you all plan to eat that evening or as involved as all prepping your meals for the week.  The beauty of these fun parties are that it is time well spent, doing a task together. If you ever thought “ugh… food prepping is drudgery” attending or hosting a party just might be the way to take away the doldrums of cutting, chopping, and packaging the family meals.

1. Decide On The Type of Party

Is your party going to be for adults, children, or a combination of both? Mommy and me parties could be fun where mom’s get kids interested in preparing kid inspired breakfasts, and snacks. It could be an adult only party where maybe you and your book club members read a cook book and then create one of the recipes together. Maybe your party would be a couples coking party where each couple competes against the other. Your imagination is the limit to the fun you can have.  We once attended a sibling sushi making contest, it was a blast. 

2. Keep The Guest List Manageable

Meal prep parties should be smaller in nature, They should only be as large as your kitchen island can hold. Remember there must be room for all attendees to maneuver around their respective work areas.  Depending on what menu you are planning you may needs extra room for serving, packaging, or for appliances such as crock pots.  We once held a pickling meal prep party and needed room for ingredients and all those jars. 

3. Plan The Menu

Plan the menu according to your theme and your guests.  It’s imperative to know ahead of time if there are any food allergies or sensitivities. Keep your menu trim, select easy recipes or ones without too many items to prepare, and be mindful of timing of the recipes you have selected. 

4. Create A Shopping List

Decide who is responsible for sourcing items. If you are planning a weekly meal prep  for example you may want to tell everyone to bring the items needed for the amount they would like to prepare. This is also a good idea for shopping preferences for example you have two friends, one who only shops at Whole Foods and the other Aldi.   

If you are planing to prepare and then sit down to eat the  meal together you still have choices. You can assign out items for your guests to bring, split the bill  or you can shop for the items and absorb the cost.  If you do all the shopping for a meal, you have the peace of mind that you have all the ingredients and on time. 

5. Have Extra On Hand

Extra tools like cutting boards, knives, extra towels, extra paper towels, extra ingredients. There is always someone who forgets something or underestimates what they needs. Extra disposable take away containers are always a good idea. Make sure you have extra cleaning supplies on hand too. Kitchens can be messy place and spills happen. 

6. Clean Well Before A Party

 Clean everything in and around cooking and bathroom areas . It is not just for the sake of propriety but for the health and well being of your guests. It is easy to spread germs into the cooking area.  Make sure each guest is feeling well, and washes their hands in the bathroom sink before before they begin touching anything in the food prep areas. 

Remove pets from cooking areas

7. Think Safety 1st

Remove small children if you are using knives, graters, or other sharpe objects. Be mindful of splattering grease, boiling water and spills. Accidents can be avoided with a little bit of caution. If you are hosting a party where small children are involved ensure they have age appropriate, safe tools to use. Never let small children operate, mixers, the oven, or stove.  Keep safety in mind when planning menus. 

A party can be as simple as preparing a single meal together that you sit down and eat, or as involved as prepping meals for the week ahead. 

8. Benefits of an Instructor-Led Party

If you have ever attended a cooking class then you know an instructor is a valuable asset. Instructor lead events bring focus to the objective and keeps things on a time track. An instructor leading your meal prep party adds a layer of organization to your event. Like an MC does to a show or a DJ at a wedding. They add value by imparting their culinary knowledge to your guests who are likely to pick up helpful cooking tips and techniques along the way. 

Instructor led parties can assist you with planning, they can help the host decide on the best event type for them in the space allocated and design the menus in such a way that your party is sure to be a success.  Good instructors will help you create the shopping lists. They should also guide you through food safety procedures to ensure you are prepared to have others cook in your space. During the session they will reenforce food-safe handling practices and food storage techniques. 

9. Where Do Instructor-Led Parties Take Place?

Instruction can happen in a physical setting such as a culinary studio or in the safety of your home, in person, or virtually

10. Where To Find a Meal Prep Party Instructor

Many popular kitchenware stores have culinary studios built inside of them.  They offer many types of classes. 

Some cooking schools are designed just for children 

Virtual Meal Prep Parties are offered for convenience and safety

Many popular private chefs will come to your home and provide a cooking class

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Start a Simple, Super Quick Breakfast Prep Routine

You have heard it your entire life, that breakfast is the most important meal of the day. While you may not buy in to that theory completely there is something to be said about setting the tone of the day with healthy eating and fueling your body with something more than caffeine. 

Overnight Oats

Overnight Oats are so easy and versatile. I prepped four breakfast bowls in the time it took to shoot this video. The video is only 4 minutes long! I used frozen blueberries for two and a half of a granny smith apple for the other two. If you are looking for a healthy way to trim the fat and your food budget this breakfast prep is a winning recipe! 

Mango Sunshine Smoothie Bowl

Mango Sunshine Smoothie Bowls are the perfect summer breakfast. Wake up your taste buds with bright flavors and healthy turmeric. 

Cold Smoked Salmon Roll Ups

Cold Smoked Salmon Roll Ups are delicious for breakfast or lunch. Packed with protein and zero carbs fill your belly without guilt. 

The Perfect Hard Boiled Eggs

Make the perfect hard boiled egg. Pro tip “use up older eggs for hard boiled method as they are easier to peel. The reason is the older the egg is the membrane between the shell and the white has already started to loose elasticity. I always use a teaspoon to peel as it is faster. 

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Fall Inspired Buddha Bowl

Fall Inspired Buddha Bowl

Meal Prep Made
Butternut Squash makes this Buddah Bowl burst with Autumn flavors. We call it Fall Inspired but that does not mean that you can't eat it all year long. Butternut and Quinoa are a match made in heaven. This bowl is delicious and good for you!
No ratings yet
Prep Time 10 mins
Cook Time 20 mins
Course Lunch
Servings 4
Calories 222 kcal
Avg Cost Per Serving $1.85
Avg Recipe Cost $7.40

Ingredients
  

  • 2 Cups Butternut Squash
  • 1 Tbsp Olive Oil
  • 1 Tsp Salt
  • 1 Tsp Thyme
  • 1 Tsp Garlic Powder
  • 1 Tsp Ground Cinnamon
  • 1/2 Tsp Paprika
  • 8 Oz Spinach Leaves
  • 2 Eggs
  • 2 Cups Cooked Quinoa

Instructions
 

  • Peel and cut the squash or buy it pre-cut and skip this step
  • Place the squash a bowl or a baggie
  • Add the salt
  • Add the thyme
  • Add the garlic powder
  • Add the cinnamon
  • Add the olive oil and mix
  • Preheat the oven If you have larger chunks you may want to roast them at 385F if smaller 425F is perfect
  • Spread the squash onto a baking sheet lined with a silpat or parchment paper, this make clean up so much easier.
  • Pop the squash into the pre-heated oven. After 15 minutes turn the squash carefully with a spatuala add the paprika.
  • let it cook for 8-10 minutes more until a fork is inserted and the squash is tender.
  • Once you taste the squash you will be tempted to eat it all, it is a a mouthful of sweet goodness but if you want to have the Buddha bowl you will need to set it aside to cool in a bowl or container. If you plan to have the bowls later in the week. Go ahead and just refrigerate the squash.
  • To make the bowls, we used premade quinoa, spinach and a pre-made hard boiled egg.
  • Add the cold quinoa to on side of the bowl, add some raw spinach to the other side and place a large spoonful of the cooled yummy the squash right in the middle. Add in the half of an egg this really adds to the richness of the bowl. We used radishes for color but was not necessary for the flavor.
  • This bowl does not need a dressing maybe just add some olive oil. If you insist on dressing it pur suggestion would be an apple maple syrup dressing made with dijon. (recipe coming soon)
  • You can make this and store in a mason jar for up to 3 days. Beyond that the sqaush will begin to break down.

Video

Notes

If you are going to store this in a mason jar and insist on dressing the bowl ahead of time. Add the dressing at the bottom of the bowl, then add the spinach, layer with the quinoa, and then the squash. 

Nutrition

Calories: 222kcalCarbohydrates: 31gProtein: 9gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 1gCholesterol: 82mgSodium: 667mgPotassium: 768mgFiber: 6gSugar: 3gVitamin A: 12926IUVitamin C: 32mgCalcium: 126mgIron: 4mg
Tried this recipe?Let us know how it was!
Posts April (1)

Summer Fruit and Granola Bowl

Summer Fruit and Granola Bowl

Meal Prep Made
An easy way to pull together a last minute breakfast. All you need are some pre cut canteloupe melon chunks and a handfull or your favoriite berries. We used raspberries and blueberries but strawberries or blackberries would work just as well. Actually I think the blackberry and the cantaloupe would compliment each other nicely. You can use your favorite yogurt, I used plain greek because it has no added sugar. For sweetness beyond the fruit and granola you can add a little local honey.
No ratings yet
Prep Time 5 mins
Course Breakfast
Servings 1
Calories 245 kcal
Avg Recipe Cost $3.92

Ingredients
  

  • 1/4 Cup Blueberries
  • 1/4 Cup Raspberries
  • 1/4 Cup Cantaloupe
  • 1/4 Cup Granola
  • 1/4 Cup Greek Yogurt
  • 1 Tsp Honey

Instructions
 

  • Use pre-cut Cantaloupe melon
  • Wash your berries and dry them
  • Add some yogurt to a bowl
  • Make a row of each othe ingredients
  • Drizzle the honey on top

Nutrition

Calories: 245kcalCarbohydrates: 40gProtein: 10gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 3mgSodium: 41mgPotassium: 329mgFiber: 5gSugar: 22gVitamin A: 1385IUVitamin C: 16mgCalcium: 95mgIron: 2mg
Tried this recipe?Let us know how it was!
Posts April

Brunch Toast

Brunch Toast

Meal Prep Made
We call this toast brunch toast because it is too rich to beconsidered a breakfast toast. Between the savory Proscutto ham and the crunchiness of the par-cooked asparagus, the richness of the Ricotta cheese, the creamy avacado, and the half egg. This brunch toast will fill you up and satisfy the need for crunchy, salty and creamy. Why if you wanted to get some more greens in you could have added a little baby spinach too!
No ratings yet
Prep Time 5 mins
Course Breakfast, Lunch
Cuisine American
Servings 1
Calories 399 kcal

Ingredients
  

  • 1 Slice Bread
  • 1/2 Avocado
  • 3 Stalks Asparagus
  • 1/2 Egg
  • 1 Tbsp Ricotta Cheese
  • 1 Slice Ham
  • 1 Teaspoon Olive Oil

Instructions
 

  • Toast a slice of bread
  • Microwave 3 asparagus staulks for 30 seconds
  • Slice an already boiled egg in half
  • Slice an avocado in half and in slices
  • Scoop the Ricotta cheese onto the cooked toast
  • Roll the ham and place onto the toast along with all the other ingredients
  • Drizzle the olive oil

Notes

This recipe is so simple that we did not see the need to provide video and step by step instructions.
We used Pane Bread
We used Prosciutto Ham

Nutrition

Calories: 399kcalCarbohydrates: 23gProtein: 16gFat: 29gSaturated Fat: 6gPolyunsaturated Fat: 4gMonounsaturated Fat: 17gTrans Fat: 1gCholesterol: 107mgSodium: 516mgPotassium: 659mgFiber: 8gSugar: 2gVitamin A: 356IUVitamin C: 10mgCalcium: 93mgIron: 2mg
Tried this recipe?Let us know how it was!

Uncommon Ramen

Uncommon Ramen

Meal Prep Made
This is not your plain old ramen noodle lunch. Although the recipe is quite simple, using the packet of noodles from your favorite grocery store. If you eat meat, use the beef pho base and add chicken. If you prefer this to be more plant based simply use the vegetable pho base Either way, the earthy taste of the mushrooms will add that umami flavor to what is normally a plain soup.The cilantro add brightness and if you like spice just add a little Sriracha sauce!
No ratings yet
Total Time 10 mins
Course Lunch
Cuisine Asian
Servings 2
Calories 231 kcal
Avg Cost Per Serving $2.02
Avg Recipe Cost $4.05

Equipment

  • 1 Small to Medium Sauce Pan

Ingredients
  

  • 1 Packet Ramen Noodles
  • 2.5 Cups Pho Broth
  • 2 Ounces Chicken cooked
  • 1/3 Cup Mushrooms
  • 1/4 Cup Red Onion
  • 2 Tbsp Green Onion
  • 1/3 Cup Cilantro

Instructions
 

  • Wash the cilantro
  • Wash the mushrooms
  • Chop the cilantro
  • Slice the onion
  • Slice the mushrooms
  • Add Pho broth and seasoning packet to a medium sized pot cook on med- high heat until it comes to a simmer
  • Add the ramen noodles and then the onion (If you like raw onion you can add 2/3rd and reserve some for after the soup is cooked)
  • Cook for 2 minutes stir the noodles to break them apart.
  • Add the pre-cooked chicken
  • Add the mushrooms
  • When the noodles are par-cooked add 1/2 the cilantro, reserving the rest for garnish
  • Turn off the heat and let it stand in the pan for 1 minute.
  • Pour everything into a bowl then add the green onion and cilantro
  • Squeeze lime over the noodles
  • Add ½ tsp of sriracha (optional) if you want a little kick. We highly recommend the sriracha.

Video

Notes

Warning This has lots of sodium between the Pho Broth and the Seasoning Packet.  If you want to cut some of the sodium we suggest that you omit the seasoning packet from the noodles and just using the broth. Or simply add a half packet. 
Depending on which Pho base you select the nutritional values may change. Always check the label of the product you are using in the recipe and factor that  information accordingly. 
Vegans/Vegetarian - Substitute tofu for chicken or used a plant based chicken product, Vegetable Pho in lieu of beef pho. 

Nutrition

Serving: 2gCalories: 231kcalCarbohydrates: 31gProtein: 8gFat: 9gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.01gCholesterol: 10mgSodium: 1354mgPotassium: 212mgFiber: 2gSugar: 2gVitamin A: 264IUVitamin C: 4mgCalcium: 25mgIron: 2mg
Tried this recipe?Let us know how it was!