PLANT BASED: 3 STEPS TO BECOMING A NATURAL IN THE KITCHEN

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With these 3 steps, getting into your own rhythm in (and out) of the kitchen will be a cinch …

and before you know it, you’ll be eating like a plant pro!

Step 1: PLAN

A little planning goes a long way. If you need recipe inspiration, create a Pinterest board or flag posts on Instagram! Need help organizing your meal ideas, recipes and grocery lists? You know there’s an app for that 😉. 

  • MealPlan

  • Plan to Eat

  • Mealboard

  • Yummly

  • Make my Plate

  • Mealime

  • AnyList

  • Prepear

  • PlateJoy

  • Pepper Plate

  • FoodPlanner

  • Big oven (recipe manager)

  • Cozi Recipe Box & Dinner planner

Once we have an idea of what meals we’re having that week, then we are ready for the market with with a grocery list in hand, or a few clicks away from placing an order on Amazon Fresh or Instacart. This prevents overbuying, overspending and wasting unused food.

Step 2: PREP

Prep and store foods in air-tight containers and reusable storage bags (stasher bags, jars, glass containers) for easy cooking and snacking throughout the week.

    1. Wash and peel fresh produce

    2. Chop, dice, slice, spiralize raw veggie and fruits for snacking, salads or for cooking

    3. Roast, bake, stir-fry veggies, sweet potatoes, potatoes, yams

    4. Bake, boil, broil, grill, steam proteins- tempeh, tofu, eggs, lean meat, poultry and fish

    5. Cook up a batch of beans, soy beans, lentils, whole grains- quinoa, brown rice, wild rice, farro, pasta, bean & lentil pastas

    6. Store in air-tight containers and reusable storage bags in the fridge or freezer. Marking dates on perishable foods to keep track of what should be eaten first

    7. Keep dry goods (nuts, seeds, grains, beans) in air-tight containers and reusable storage bags for easy access and freshness

    8. Turn up the jams & clean as you go!

Step 3: Praise LEFTOVERS!

The BEST is not OVER! When you make extra, save leftovers in reusable containers and store them in the fridge for no more than 3 days or freezer for longer. Extra scraps can be used in soups and salads, casseroles, stir-fry, baking, smoothies. Get creative! Here are some of my favorite ways: 

    • Add leftover roasted veggies, protein, beans, lentils, or quinoa on top of fresh greens for a hearty salad or buddha bowl

    • Add veggie scraps/stems for soup stock

    • Pulse broccoli or cauliflower stems in food processor to make rice

    • Use leftover potatoes and yams to make breakfast hash

    • Freeze extra steamed zucchini, yellow squash or cauliflower or any fresh fruit to use later in smoothies and smoothie bowls

    • All uneaten ripe bananas can either be used for baking or stored in the freezer to later make yummy frozen dessert 

    • Freeze bread for toast any day, or toast bread scraps to make croutons.

Tips:

  • Keep it Simple. Start by mastering one meal at a time.

  • Shop seasonally. Food picked at peak ripeness are richest in nutrients, and not to mention supports local economy, sustainable agriculture and promotes biodiversity.

  • Turn up the flavor by experimenting with different herbs and spices: Basil, Chives, Cilantro, Cinnamon, Chili powder, Cumin, Dill, Garlic, Green onion, Ground ginger, Nutmeg, Oregano, Paprika, Parsley, Rosemary, Thyme, Turmeric

jamie mok