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!
16

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!

Spinach Salad w Shrimp and Avocado

Spinach Salad w/ Shrimp and Avocado

Meal Prep Made
This salad tastes like the kind of meal you would order in an upscale eatery. Not only is it delicious but is loaded with healthy fat from the avocado. Shrimp as a low calorie protein is grilled or pan fried with a zesty rub. If you have some pickled red onion on hand that will lift the entire salad to a new dimension. Add a balsamic reduction and you have a salad that you will never tire of eating.
No ratings yet
Total Time 8 mins
Course Lunch
Servings 1
Calories 326 kcal
Avg Cost Per Serving $5.07
Avg Recipe Cost $5.07

Equipment

  • 1 frying pan

Ingredients
  

  • 1 Cup Spinach Leaves
  • 6 Jumbo Shrimp
  • 1/2 Avocado
  • 1/4 Cup Grape Tomatoes
  • 1/4 Cup Red Onion
  • 1 Tbs Dry Rub Seasoning I used Adobo and paprika
  • 1 Oz Feta Cheese
  • 1 Tsp Olive oil

Instructions
 

  • Press dry rub on shrimp on both sides and set aside
  • Heat a frying pan on high and add olive oil
  • Place the shrimp in the pan once it is hot and cook for 1 and a half to 2 minutes on each side (don’t overcook).
  • Add spinach, and avocado to your salad plate
  • Add the Onions , shrimp and the feta cheese
  • Drizzle with balsamic reduction

Video

Notes

Make the pickled onions and the balsamic on your regular meal prep day. Then this salad will come together super quick. Perfect for lunch or dinner at home!
You can use fresh or frozen but thawed peeled and deveined shrimp
For our dry rub we have used Adobo Seasoning and paprika 
Pairs well with our balsamic reduction dressing!  

Nutrition

Calories: 326kcalCarbohydrates: 19gProtein: 11gFat: 26gSaturated Fat: 9gPolyunsaturated Fat: 2gMonounsaturated Fat: 12gTrans Fat: 1gCholesterol: 31mgSodium: 209mgPotassium: 960mgFiber: 10gSugar: 4gVitamin A: 7899IUVitamin C: 29mgCalcium: 154mgIron: 4mg
Tried this recipe?Let us know how it was!

Western Egg Sandwich w Spinach

Western Egg Sandwich w Spinach

Meal Prep Made
This is one of our favorite egg sandwiches. Using a slightly drippy or jammy egg makes it taste all the better. But if you're watching fat content then well-cooked egg whites are acceptable. Or if you are doing the plant based eggs by all means this can be a great sandwich for breakfast.
No ratings yet
Total Time 10 mins
Course Breakfast
Cuisine American
Servings 1
Calories 388 kcal
Avg Cost Per Serving 2.83
Avg Recipe Cost 2.83

Ingredients
  

  • 1 Egg
  • 1/2 Cup Spinach Leaves
  • 1/4 Cup Green pepper
  • 1/4 Cup Onion
  • 1 Tsp Olive Oil
  • 1/2 Tsp Butter
  • 1 Slice American Cheese
  • 1 Sandwich Bun

Instructions
 

  • Add the olive oil to a frying pan.
  • Add the peppers and onions, cook for 3 -4 minutes.
  • Cook until all vegetables are translucent.
  • Remove the vegetables to a bowl and set aside
  • Toast your bun in either a toaster oven or oven at 400 F (Optional)
  • Watch the bun carefully and remove when lightly browned
  • Add the egg to the pan
  • Flip the egg once it is stable, cook just a bit less than your desired done-ness
  • Test for the desired doneness by pressing on the yolk to feel it. If it is very soft to the touch, you still have a very runny egg, this is not recommended.  If your egg has a little firmness but still soft like a marshmallow you have a medium egg. That is how I did mine. If the egg has no softness and is firm, you have a hard egg.
  • Add the cheese slice in the pan to the top of your cooked egg
  • As the cheese is melting add the spinach to the pan but do not over cook it. You just want to wilt it.
  • Place the spinach on top of the egg Carefully remove the cheesy, spinachy egg from the pan and add it to your toasted bun.
  • Add the onions and peppers on top and the top of the bun

Video

Notes

We used a Brioche roll however you could use wheat bread, an english muffin or a hamburger bun to further reduce your cost. 

Nutrition

Serving: 1gCalories: 388kcalCarbohydrates: 37gProtein: 16gFat: 19gSaturated Fat: 7gPolyunsaturated Fat: 3gMonounsaturated Fat: 7gTrans Fat: 1gCholesterol: 190mgSodium: 754mgPotassium: 358mgFiber: 3gSugar: 4gVitamin A: 2044IUVitamin C: 37mgCalcium: 327mgIron: 3mg
Tried this recipe?Let us know how it was!

Spinach Stuffed Tomatoes

Spinach Stuffed Tomatoes

Meal Prep Made
These baked tomatoes stuffed with spinach can be a side dish or the star of the plate. We add feta cheese and breadcrumb to ours but really the sky is the limit to what you can stuff inside these little lovelies.
No ratings yet
Prep Time 10 mins
Cook Time 25 mins
Draining Time 30 mins
Total Time 1 hr 5 mins
Course Dinner, Lunch, Side Dish
Servings 2
Calories 235 kcal
Avg Cost Per Serving $4.91
Avg Recipe Cost $9.83

Equipment

  • 1 frying pan
  • 1 Mixing Bowl
  • 1 Silicone Baking Pad
  • 1 1 Baking Sheet

Ingredients
  

  • 2 Tomatoes Very Large
  • 1 Clove Garlic
  • 2 Tsp Olive Oil
  • 2 Cups Spinach Leaves
  • 1/4 Cup Feta Cheese
  • 1/4 Cup Bread Crumbs
  • 1/4 Tsp Onion Powder
  • 1/2 Tsp Garlic Powder
  • 1 Tsp Basil
  • 2 Tsp Salt
  • 1/8 Cup Grated Parmesan Cheese

Instructions
 

  • Cut the top off the stem side of each tomato and core out the inside
  • Core out the inside of the tomato and discard
  • Generously salt the inside of each
  • Place them face side down on a paper towel for 30 minutes
  • Drizzle 1 teaspoon of the olive oil in medium frying pan turn to low heat
  • Add the garlic
  • After 1 minute when the garlic becomes fragrant add the spinach
  • Cook until the spinach is wilted
  • Preheat the oven to 350F
  • In a bowl mix all the ingredients with the spinach and garlic
  • Stuff the tomatoes with the mixture
  • Place in a baking dish or baking sheet
  • Drizzle a bit of olive oil on top
  • Bake for 20 minutes covered and uncover for 10 minutes for a total cooking time of 30 minutes

Video

Notes

If you are on a budget, or making this as a side dish you can swap out the Beefsteak tomatoes for different less expensive tomatoes. Romas hold up quite well, just be sure to adjust cooking time for smaller tomatoes. 
 

Nutrition

Calories: 235kcalCarbohydrates: 17gProtein: 10gFat: 14gSaturated Fat: 7gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 37mgSodium: 2930mgPotassium: 364mgFiber: 2gSugar: 6gVitamin A: 1225IUVitamin C: 17mgCalcium: 287mgIron: 1mg
Tried this recipe?Let us know how it was!

Mango Sunshine Smoothie Bowl

Mango Sunshine Smoothie Bowl

Meal Prep Made
Sunshine bowls are a great way to start the day by waking up your taste buds. The bright flavor of the fruit combined with the spicey tumeric say "Good Morning Sunshine"
No ratings yet
Prep Time 5 mins
Total Time 5 mins
Course Breakfast
Servings 2
Calories 478 kcal
Avg Cost Per Serving 3.54
Avg Recipe Cost 7.10

Equipment

  • 1 Blender We like the Ninja

Ingredients
  

  • 2 Cups Mango Frozen
  • 1/2 Banana
  • 1 Cup Coconut Milk
  • 1/2 Cup Orange Juice
  • 1 Tsp Ground Turmeric
  • 1 Cup Granola
  • 1/8 Cup Blueberries
  • 1/8 Cup Apple Slices

Instructions
 

  • Gather the ingredients
  • Wash the apple and the blueberries and set aside
  • Add the frozen mango, cocnut milk, orange juice and tumeric to the blender
  • Mix until smooth
  • Slice the apple thin
  • Slice the banana
  • Add the frozen mango mixture to 2 bowls
  • Place the fruit
  • Add the granola

Video

Notes

We used unsweetened So Delicious coconut milk. The So Delicious unsweetened coconut milk it is only 45 calories for the cup.  Make sure to check your calories if you use another type of coconut milk.
We used our homemade granola in this recipe. It tastes better and is more economical to make.  

Nutrition

Calories: 478kcalCarbohydrates: 83gProtein: 10gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 23mgPotassium: 794mgFiber: 7gSugar: 47gVitamin A: 1941IUVitamin C: 96mgCalcium: 84mgIron: 4mg
Tried this recipe?Let us know how it was!

Turkey Shepherds Pie w/ Sweet Potato

Turkey Shepherds Pie w/Sweet Potato

Meal Prep Made
We discovered this healthier version of shepherds pie in Vivian Howard's cookbook and never looked back. It is a hearty dish that can be made up ahead of time and baked in the oven later that evening. You can even freeze and reheat the leftovers in the microwave.
No ratings yet
Prep Time 12 mins
Cook Time 1 hr
Course Dinner
Cuisine American
Servings 4
Calories 484 kcal
Avg Cost Per Serving $2.79
Avg Recipe Cost $11.18

Equipment

  • 1 Baking Dish or Casserole Dish
  • 1 Potato Masher

Ingredients
  

  • 2 Sweet Potatoes Large
  • 1/8 Cup Brown Sugar
  • 2 Tbsp Butter
  • 1/4 Cup Parmigiano Reggiano Cheese
  • 1.5 Lbs Ground Turkey
  • 1 Cups Green pepper
  • 1 Onion
  • 1 Cans French Style Green Beans
  • 3 Ounces Tomato Paste
  • 1 Tbsp Olive Oil
  • 1 Tsp Salt
  • 1 Tbsp Garlic
  • 1 Tsp Chipotle Powder
  • 1 Tsp Paprika
  • 1 Tsp Ground Turmeric
  • 1 Tsp Ground Cumin
  • 4 Ounces Water

Instructions
 

  • Preheat the oven to 350F
  • Wash the sweet potato
  • Peel the sweet potatoes and cut into 2 inch cubes
  • Place potatoes in a medium saucepan and cover with salted water
  • Bring to a boil you will reduce and simmer until potatoes are very tender
  • In the meanwhile chop the peppers
  • Chop the onions
  • Chop the garlic
  • Add the olive oil to a frying pan on medium heat. Once it's hot add the onions and peppers until glistening then add the garlic
  • Cook until you smell the garlic (approx. 1 minute) remove all the veggies from the heat and place into a bowl
  • Brown the ground turkey (you may have to add in a little more oil to the pan)
  • Add in the brown sugar and the spices to the meat
  • Once browned add in the tomato paste
  • Add the water
  • Taste and decide if the mixture needs any more spice
  • Let cook until it reduces into a thicker sauce consistency
  • Drain the potatoes and return them to the pot
  • Add the butter and mash them
  • Add the turkey mixture to a casserole dish or a aluminum foil baking pan
  • Layer the green beans on top
  • Add dollops of sweet potato so that it will spread evenly
  • Spread the mashed sweet potato evenly on the top
  • Sprinkle with the grated cheese ( you may add more butter if you prefer)
  • Bake for 1 hour uncovered

Video

Notes

You can substitute corn for the green beans
Add mushrooms for extra flavor 
Serve with a little hot sauce if you want to spice it up 

Nutrition

Calories: 484kcalCarbohydrates: 44gProtein: 47gFat: 15gSaturated Fat: 6gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gTrans Fat: 1gCholesterol: 113mgSodium: 1068mgPotassium: 1400mgFiber: 8gSugar: 18gVitamin A: 17406IUVitamin C: 50mgCalcium: 175mgIron: 4mg
Tried this recipe?Let us know how it was!