Preserving Black American History Through Song in the Dominican Republic

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Hotel Review: In London, Staying True to Local Roots

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10 Easy Quinoa Recipes

A Couple Cooks

10 Easy Quinoa Recipes

Check out our favorite delicious and easy quinoa recipes, from enchiladas to quinoa salad recipes to vegan chili. You’re sure to find a favorite!

In just a few years, quinoa has become a majorly popular food. When Alex and I first started A Couple Cooks eight years ago, quinoa was relatively new. This supergrain is now a staple in our weekly meals, and it’s super delicious too. Over the years we’ve created all sorts of quinoa recipes. So we thought we’d share our top 10 easy quinoa recipes with you! All these quinoa recipes have become family favorites in our house, and we hope they will in yours too!

Quinoa (KEEN-wah) is one of the world’s most perfect foods (according to some) due to its high nutritional content. It’s actually a seed, not a grain, which makes it naturally gluten free. Compared to other vegetables, quinoa is high in protein, calcium, Vitamin B, and iron. Fun fact: apparently the Incas thought it was sacred, because eating it regularly appeared to provide a long, healthy life. Because of all these benefits, we love making quinoa recipes!

How to cook quinoa

There are a few ways to cook quinoa. Over the years, Alex and I have messed up quinoa numerous times: cooking it too fast so it’s hard and crunchy, or overcooking it so it’s mushy. I will say, how to cook quinoa is not a simple matter! We have two methods we like to use to cook quinoa:

Perfect Quinoa on the Stovetop This is our master recipe for cooking quinoa on the stovetop. It takes about 25 to 30 minutes, and it requires a little baby sitting to make sure the liquid is cooking out evenly, but it’s mostly hands off. Instant Pot Quinoa (Pressure Cooker) Instant PotIf you have a pressure cooker, you can use it to make quinoa! It takes about 16 minutes and is almost totally hands off! This is the method we’ve started to use more often, since we have an Instant Pot. And now…our top 10 easy quinoa recipes! Veggie Packed Quinoa Fried Rice

First up in our list of easy quinoa recipes, this quinoa fried rice! This unique take on fried rice is made with quinoa instead of rice, and packed with baby greens: spinach, chard and kale. Alex and I make quinoa fried rice without a recipe all the time as an easy weeknight meal. Once you make this recipe a few times, you can get the hang of it and customize to use up the veggies in your fridge. This is one of our top favorite quinoa recipes: and especially for using up leftovers, since it’s made with cold quinoa!

Tropical Mango Quinoa Bowls

Next in our list is one of our favorite vegan quinoa recipes: these tropical mango bowls! They take just 30 minutes to make and are full of zesty flavor. The quinoa bowls include fresh mango, red pepper, red cabbage, avocado, fresh greens, cilantro and cashews. It’s topped off with a vegan cashew citrus drizzle, a combination of cashews, orange and lime juice, and fresh ginger. It’s so, so good and tastes like it took hours to put together! It’s a quinoa salad recipe that doubles as a main dish.

Feta and Quinoa Stuffed Peppers

This quinoa stuffed peppers recipe is a colorful and delicious healthy dinner, full of Mediterranean flavors like lemon, parsley and feta. Roasting peppers is quite easy: it takes just 30 minutes and you can do it while preparing the remainder of the recipe. To make the quinoa filling, saute shallot and garlic, then add the quinoa, chopped pistachios, parsley, paprika, oregano and lemon. Then stuff the filling into the peppers and sprinkle everything with a healthy dose of feta cheese.

Tip: To make this a vegan quinoa recipe, omit the feta.

Quinoa Black Bean Vegan Chili

Another one of our vegan quinoa recipes, this quinoa black bean vegan chili is a fan favorite! This savory, hearty quinoa vegan chili is packed with protein. It’s simple and flavorful, light on the chili powder so the other flavors can shine. The secret ingredients are a bit of adobo sauce from a can of chipotle chili peppers in adobo (available at most groceries in the ethnic foods aisle), and a bit of white wine vinegar stirred in at the end for some brightness. It’s gotten rave reviews for years!

Artichoke & Quinoa Vegetarian Enchiladas

These delicious vegetarian enchiladas are stuffed with artichokes and quinoa! They’re a filling vegetarian recipe that’s perfect for feeding a crowd. When Alex first tried this quinoa recipe, he said the meatiness of the filling reminded him of chicken — which is big praise for a recipe that has no meat. Oh and they also look gorgeous! Topped with thinly sliced red onion rings, the lovely purple circles contrast against the bright Monterrey jack cheese, fresh cilantro, and crumbled queso fresco.

Tip: To make this an easy quinoa recipe, use storebought salsa verde instead of making your own.

Mediterranean Quinoa Salad Bowl

Another favorite quinoa recipe, our Mediterranean Quinoa Salad Bowl features greens, feta cheese, kalamata olives and a quinoa tomato sofrito blend. It’s a copycat of a delicious Panera quinoa salad we made for a reader request! Sofrito is a sauce used as a base in Spanish, Italian, Portuguese, and Latin American cooking. Typically in Spanish cuisine, it’s garlic, onion, paprika, and tomatoes cooked in olive oil. The sofrito is mixed with cooked quinoa to become the quinoa tomato sofrito blend, which adds an almost meaty texture. It’s another quinoa salad recipe that doubles as main dish.

Tip: To make this a vegan quinoa recipe, omit the feta cheese.

Vegetarian Bibimbap Bowl with Quinoa

This easy quinoa recipe uses quinoa instead of rice in the traditional bibimbap dish! Bibimbap is a Korean rice bowl full of pickled vegetables, savory sauce, and a runny egg, all stirred together into delicious savory goodness. This quinoa bowl is an interpretation of the original flavors, using green beans, quick pickled carrots and radishes, and topping it all off with a sauce made with gochujang, Korean chili paste! It’s so, so flavorful.

Veggie Quinoa Burgers

This easy quinoa recipe takes a bit of time to put together, but it’s totally worth it! These flavorful quinoa burgers are easy to make and keep well in the fridge for several days. You can eat them with a bun, or place them on a bed of greens for a gluten free option. Top with hummus and avocado and dig in!

Stress Relieving Avocado Quinoa Salad Bowl

Another in our list of vegan quinoa recipes, this avocado quinoa salad is a delicious and hearty bowl full of stress relieving foods! It’s drizzled with a zesty cocoa vinaigrette. Each one of the foods in this avocado quinoa salad helps to replenish nutrients in times of stress! This nutritious bowl includes avocado, raw cacao, almonds, citrus, cauliflower, and greens. And not only is it nutritious: it’s delicious too!

Go Green Bowls with Lemon Yogurt Sauce

Our final in the list of easy quinoa recipes, these Go Green bowls are surprisingly filling and satisfying! The bowl is filled with quinoa, brocolli, kale, and fresh greens. If you can find it, brocolini is a fun addition with its elegant, long stems. And just about anything tastes good when smothered in this lemon yogurt sauce! We wanted to create a savory, creamy delicious yogurt sauce that would work on just about anything: roasted vegetables, salads, and grain bowls. Alex had the idea of broiling lemon peel and garlic before blending them into the yogurt sauce. It makes the flavor pop in a way that’s indescribable!

Tip: To make this a vegan quinoa recipe, use our Best Lemon Tahini Sauce.

A Couple Cooks - Recipes for Healthy & Whole Living

Minimalist Baker

4-Ingredient Easy Vegan Brownies

For a while now, I’ve been wanting to make a brownie that is so easy that it can be made quickly, with minimal equipment, and with ingredients I always have on hand. I imagined the texture and flavor I wanted and worked backward from there. And friends, I can’t tell you how happy I am with the results! Let’s make ooey-gooey vegan brownies!

The base of this 4-ingredient, 30-minute, 1-bowl recipe is dates, which create the fudgy texture, naturally sweeten the brownies, and bind the batter as well.

4-Ingredient Easy Vegan Brownies from Minimalist Baker →

A Sweet Pea Chef

How to Make Healthy Banana Nut Bread (Without Added Sugar!)

Got extra ripe bananas? Here’s a super yummy, healthy, and easy banana nut bread recipe. This moist banana bread has just the right amount of walnuts, and makes a great breakfast or healthy snack.  Plus it contains no added sweeteners!

Do you ever randomly decide that you want to bake something?

You know…if you’re craving something and then suddenly realize you happen to have all the ingredients. And you start going into a baking frenzy. Do you ever do that?  Or is it just me?

Thank goodness for ripe bananas and random cravings because they brought this banana bread with walnuts to life.

And not to spoil things for you but it’s oh-so-good. And quick and easy. And totes delicious.  All my fave things!

Plus is there any better smell than that of banana walnut bread baking in the oven? It’s heavenly, don’t you think? The sweet smell of bananas and walnuts with a touch of cinnamon and bread loaf goodness.

Y.U.M.M.Y.

I’m not kidding when I say that this banana nut bread can be prepped and in the oven within 7 minutes.  Seven minutes. Man, I love quick banana bread recipes! Especially the healthy ones.

I’ll share all the secrets of this banana bread including how to make banana bread healthy, how to make low sugar banana bread, how ripe should bananas be for banana bread, how to ripen bananas for banana bread, how to store banana bread, and how to freeze banana bread.  Keep reading!

After this post, banana nut bread will be a piece of cake.

HOW TO MAKE BANANA NUT BREAD

Some people are intimidated by baking recipes. And, to be honest, I’m not a huge fan of baking, either. I get freaked out about baking soda and baking powder or yeast and I don’t want to mess anything up and ruin it.  But I really promise you that this easy healthy banana bread recipe will be a success.  Just follow these easy steps.

To make healthy banana bread:

preheat the oven to 350 degrees F; prep the loaf pan; mash the ripe bananas in a mixing bowl; add the egg and vanilla over the mashed bananas and stir to combine; mix the dry ingredients in a separate bowl; add the dry ingredients to the wet ingredients; stir to combine but don’t over-mix; fold in the nuts; pour the mixture in the loaf pan and bake.

Pretty simple, right?

IS BANANA BREAD HEALTHY?

Wait, Lacey… you went on and on about healthy banana nut bread but… is banana bread healthy? Like for realz?

Look, I’m not gonna lie, banana bread is not usually that healthy, despite being made with bananas. And, before I started my clean eating journey, my banana bread wasn’t healthy, either. It had tons of butter and sugar. Plus all-purpose flour.

I know, not that healthy.

But, after experimenting with other healthy bread recipes and even healthy banana nut muffins, I realized I can totally make any bread healthy. Including this banana nut bread!

So yes, this is healthy banana bread. For realz.

HOW RIPE SHOULD BANANAS BE FOR BANANA BREAD?

This is a frequently asked banana bread question.  And the answer is – really ripe. Like so ripe that you wouldn’t eat them because they’re too mushy. Basically, bananas are perfect for banana bread when they are almost entirely dark brown or black. This is how ripe they ideally should be. You know why? Because the riper the bananas, the sweeter the taste of the banana bread. This is one of the secrets of this no added sweetener banana bread.

However, don’t be sad if you don’t have overripe bananas. You can still make this low sugar banana bread without adding sugar to the recipe. You just have to learn how speed up the process of ripening bananas!

How to ripen bananas for banana bread:

line a baking sheet with foil or parchment paper; place the unpeeled bananas on the baking sheet; bake for approximately 20 minutes at 350 degrees F or until the bananas blackened.

OR

un-peel the bananas; place them on a microwave safe plate; microwave them for 30 seconds.

You can use these methods to ripen bananas for banana bread, but also for other banana recipes, including banana cake.

MAKING LOW SUGAR BANANA BREAD

This low sugar banana bread is everything you want in banana bread…

it’s dense; it’s moist; it’s flavorful; it has texture from the walnuts; it’s healthy; it’s definitely a keeper.

Curious how to make how to make healthy banana bread that is low sugar? Here’s what you should do:

replace all-purpose flour with whole-wheat flour; replace butter with coconut oil; use really ripe bananas and skip adding any additional sugar or sugar alternatives, which is exactly what I did with this healthy banana bread and it turns out perfectly and sweet enough despite being sugar-free.

Considering just how much sugar banana bread usually calls for, I think you’ll be very pleasantly surprised to see how sweet this banana nut bread actually is.

HOW TO STORE BANANA BREAD

Believe me, it WILL be hard to resist eating the entire banana nut bread in one sitting.  But if you do, you have to store it properly. Which means wrapping it in plastic to maximize shelf life and to keep it moist and dense.

You can store banana bread…

at room temperature (wrapped tightly in plastic wrap) for 1-2 days; in the fridge (wrapped tightly in plastic wrap) or about a week; or in the freezer (wrapped tightly in plastic wrap) for up to 3 months.

3 MORE HEALTHY BREAD RECIPES

I hope you’re excited to try this banana nut bread recipe, and I can’t wait for you to try it and tell me how you like it. In the meantime, I’ll share 3 more healthy bread recipes because you deserve all the healthy and yummy breads in the world.

ONE BOWL HEALTHY PUMPKIN BREAD

A favorite healthy bread recipe of mine, besides the healthy banana bread (doh!), is this One Bowl Healthy Pumpkin Bread.

This pumpkin bread is another low sugar bread recipe that makes moist, healthy, and delicious bread. With amazing pumpkin flavors. Plus it’s super easy to make and ready in less than an hour. Get the recipe.

CHOCOLATE ZUCCHINI BREAD

Healthy, simple, delicious, and perfect for chocolate cravings. That’s how I’d describe this Chocolate Zucchini Bread.

Zucchini in chocolate bread? Yes. Zucchini is good in chocolate bread and the taste of the bread is totes amazing. I promise you that. Get the recipe.

APPLE PUMPKIN BREAD

The last recipe on today’s healthy bread recipes shortlist is my Apple Pumpkin Bread. Perfect for cold months and with amazing pumpkin and apple flavors, this bread is definitely yummy.

Of course, it’s also healthy and clean eating approved. I wouldn’t have it any other way. Get the recipe.

How to Make Healthy Banana Nut Bread (Without Added Sugar!)

Got extra ripe bananas? Here’s a super yummy, healthy, and easy banana nut bread recipe. This moist banana bread has just the right amount of walnuts, and makes a great breakfast or healthy snack.  Plus it contains no added sweeteners!

5 very ripe bananas, (mashed) 1 egg 1 tsp vanilla extract 1 1/2 cups whole wheat pastry flour 1 tsp baking soda 1/2 tsp ground cinnamon 1/8 tsp sea salt 1/2 cup raw walnuts, (chopped) 1/2 tsp coconut oil, (for greasing loaf pan)

Preheat oven to 350 degrees F and line a 9×5 inch loaf pan with parchment paper, holding it steady with a little coconut oil, if needed.

In a medium mixing bowl, mash the bananas using a fork or potato masher.

Add the egg and vanilla and stir to combine. Set aside. In a separate mixing bowl, combine the flour, cinnamon, baking soda, and sea salt. Mix well. Add the dry ingredients to the wet ingredients and stir to combine. Do not over mix. Fold in the walnuts. Pour the mix into the prepared loaf pan. Bake for 50-60 minutes, or until a toothpick inserted comes out clean and top is golden brown

This post contains affiliate links for products I use often and highly recommend.

The post How to Make Healthy Banana Nut Bread (Without Added Sugar!) appeared first on A Sweet Pea Chef.

In Chicago, a Reclaimed Swedish Heritage for a New Bakery

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The Ultimate Guide to Japanese Tableware

This is the ultimate guide to Japanese tableware and table set-up. You’ll learn about the important components (what bowls and plates to use, their sizes & functions), and table arrangement on how to set up a Japanese meal. 

Are you interested in serving the Japanese meal (or known as Washoku 和食) in a traditional Japanese setting? Imagine re-creating the dining experience you’ve had from your memorable ryokan stay from your very own home? In this post, I’ll show you exactly what you will need for tableware to present a typical Japanese meal. I also included the measurements so you can find similar-size western plates and bowls if you have to use them.

Trust me, everyone can pull off a Japanese-style table setting with ease and confidence. Let’s get to it!

The Must-Have Japanese Tableware

1. Rice Bowl (Ochawan or Chawan) お茶碗

The most “personal” element among the Japanese tableware is the rice bowl. In Japan, each family member may have their own personal rice bowl dish with different sizes and materials. Dad may get a big ceramic rice bowl, mom may use a porcelain rice bowl with sakura pattern, the daughter may use a modern cat design rice bowl, and the son may use a character print on the rice bowl.

There is a couple rice bowl set called Meoto Chawan (夫婦茶碗). The husband gets the big bowl and the wife gets the smaller bowl. There are also rice bowls for children, while toddlers use plastic rice bowls (yes, Japanese toddlers can be picky and temperamental during mealtime too).

The concept here is about customization for personal liking, which I think makes the dining fun and intimate. Since Japanese cuisine focuses on seasonality, you may change up the bowls based on the seasons.

Size:

• 12 cm/4.7″ (4寸) in diameter, 6 cm/2.4″ in height, contains 150 g/5.3 oz of steamed rice.
• 11.4 cm/4.5″ in diameter, 5.7 cm/2.3″ in height, and contains 130 g/4.6 oz of steamed rice (for a female bowl of Meoto Chawan)

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2. Soup Bowl (Shiruwan or Owan) 汁椀・お椀

Since shiruwan or owan is used to serve hot soup, it is often made with the wooden material. Unlike rice bowls, everyone in the family typically uses the same type.

On a special day or holiday, soup is served in a shiruwan/owan with a lid. It is usually lacquered and has beautiful designs such as flowers.

Size:

• 12 cm/4.7″ (4寸) in diameter, 6 cm/2.4″ in height, contains 220-280 ml/roughly 1 cup of liquid.

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3. Medium Plate (Chu-zara) 中皿

This plate is mainly used to serve the main dish (主菜). When you have a table with big serving plates and bowls in the middle, these medium plates can be used as an individual plate.

When used in a non-typical Ichiju Sansai setting, you can use this medium plate for a toast, etc.

This plate is very helpful so it’s nice to have variations of designs, shapes, and materials for different seasons and table settings.

Size:

• 21 cm/8.3″ (7寸皿) – A perfect dish for Ichiju Sansai’s main dish. A serving plate for a la carte.
• 18 cm/7″ (6寸皿) – A dish to fit Shokupan (Japanese pullman loaf). Good size for single serving salad and side dish.

Side Notes for Big Plate (Oh-zara 大皿): 

• 30 cm/11.8″ (10寸皿・尺寸皿) – A serving platter for a big party, sashimi platter.
• 27 cm/10.6″ (9寸皿) – A serving platter for 4, great for plating ingredients for hot pot.
• 24 cm/9.4″ (8寸皿) – A one-plate dish for pasta and curry.

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4. Small Plate (Ko-zara) 小皿

These small plates are perfect for side dishes, desserts, and snacks, or you can use them as an extra plate to share.

Smaller plates can be used as an accent for the table setting. Have fun collecting different colors and shapes to spice up your table.

Size:

• 15 cm/5.9″ (5寸皿) – Goof size for an extra plate to share or a slice of cake.
• 12 cm/4.7″ (4寸皿) – Good for small dishes like Cold Tofu, pickles, and Japanese sweets (wagashi).

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5. Tiny Plate (Mame-zara) 豆皿

Mame-zara is used for soy sauce for sashimi, spice/condiments, or garnish (green onion, grated ginger) for Cold Soba, or small ingredient.

Size:

• 9 cm/3.5″ (3寸皿) – Good for bite-size dishes or condiments like soy sauce.
• 6 cm/2.4″ (2寸皿) – Good size for putting a garnish. It can be used as a chopstick rest.

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6. Small Bowl (Kobachi) 小鉢

Kobachi is a small bowl normally used to hold Sunomono (vinegared salad), Aemono (dressed dish), Nimono (simmered dish), or Chinmi (special delicacies). It also can be used as an individual dish for hot pot.

There is no “specific” size for kobachi bowls, but there are three rough sizes listed here.

Size for Small Kobachi: Roughly 12 cm/4.7″ in diameter.

Side Notes for Medium & Big Kobachi Bowls: 

• 15 cm/5.9″ (5寸) in diameter (Medium Bowl, 中鉢) – Perfect for a two-serving main dish (with soup/sauce) or single-serving soup and donburi dish.
• Roughly 22 cm/8.7″(7寸) in diameter (Big Bowl, 大鉢) – Perfect for a four-serving main dish (with soup/sauce) or single-serving noodle soup dish.

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How to Set up the Table For Japanese-style Dining

Before setting up the table, it is helpful to understand the elements of a Japanese meal. Known as the Ichiju Sansai, a typical Japanese meal at home involves one rice with several side dishes and a soup. I included a more in-depth article on Ichiju Sansai for your reference.

The location of each dish is set for Ichiju Sansai: Steamed rice on the left front, and soup on the right front. Then the main dish is behind the soup, and side dish 1 is behind the steamed rice.  Side dish 2 and pickles are located in the middle space.

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Chopsticks & Chopstick Rest

When you serve a meal in Japanese table setting, chopsticks and chopstick rests (hashioki) are a must-item. You may ask if chopstick rests are necessary. Well, chopstick rests are there for hygiene reason so the used chopsticks don’t touch the table. Plus, don’t you think they add a nice accent to the setting?

There are so many designs for chopsticks and chopstick rests, and it’s fun to collect them so you switch them up for different seasons and occasions.

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Bonus: Nice-to-Have Tableware

These are not essential, but they are a great add-on for those of you who cook Japanese dishes regularly. If you have the kitchen space, you should consider getting them:

1. Rice/Noodle Bowl (Donburi) 5寸深丼

A large bowl used for soba or udon noodle soup as well as rice bowl (donburi) dish.

Size: 15 cm/5.9″ in diameter, 8.5 cm/3.3″ in height contains 900 ml.

2. Ramen Bowl (Ramen Bachi) ラーメン鉢

A large bowl used for ramen.

Size: 18 cm/7″ in diameter, 9.5 cm/3.1″ in height, contains 1400 ml.

3. Soba Dipping Dish (Sobachoko) 蕎麦ちょこ

A tube-shaped dish used for soba dipping sauce and small dishes.

Size: 8 cm/3.1″ in diameter, 7 cm/2.8″ in height, contains 180-200 ml.

4. Steamed Cup (Mushi Wan) 蒸し碗

A cup designed for steaming, and comes with a lid. It’s used for dishes like chawanmushi.

Size: 8 cm/3.1″ in diameter, 8.5 cm/3.3″ in height, contains 200-230 ml.

5. Teacup (Yunomi Jawan) 湯呑み茶碗

A cup used for Japanese green tea.

Size: The size varies depending on the occasion.

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Measurement

Japanese tableware comes in various sizes and shapes, but they are guided by these measurements to create a well-balanced meal.

The measurement unit sun (寸) is used for Japanese tableware and it was introduced in the ancient history of Japan derived from measurements and proportions of the human body, collectively known as “Shindoshaku” (身度尺).

• 1分 ＝ 0.1寸 ＝ roughly 0.3 cm
• 1寸 ＝ 10分 ＝ roughly 3 cm
• 1尺 ＝ 10寸 ＝ roughly 30 cm

Additional Tips & Resources

1.Mix & Match – When comes to table set up, you don’t have to follow the strict rule of using only Japanese designed tableware. Some of the western-style plates and bowls can work to complement the table. Consider white or earth tones when choosing your colors. Handmade ceramic bowls and plates by your local artisans make an excellent choice too. You may be able to pick out designs that are very similar to Japanese tableware or in symmetry with Japanese elements.

2. Think harmony – In addition to colors, shapes, and textures, you will learn that the Japanese dining aesthetic places an emphasis on harmony. Which is what washoku 和食 all about. Everything has a place and purpose. When selecting your tableware, you don’t have to look for overly ornated choices but work on creating a balance to guide your artistic arrangement.

Where to Find Japanese Tableware outside of Japan?

Daiso and Muji are two major international Japanese stores that carry a wide selection of kitchen and dining items at affordable prices. If you are in the US, you can also look up World Market, cb2, Crate & Barrel or Etsy for Japanese-designed bowls and plates.

If you have the opportunity to visit Japan, check out my article on 10 Cookware & Tableware You Should Get from Japan.

With this, I hope you’re inspired to do a Japanese table set-up the next time you prepare a Japanese meal at home. And if you do, don’t forget to snap a picture and share it with #justonecookbook on Instagram. I’d love to see them!

Also, if you know where to find gorgeous Japanese tableware in your local area, share it with us in the comments below. 

Some Marriott Strikes End, but San Francisco Workers Stay Out

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Whole Wheat Banana Pancakes

Cookie and Kate

Whole Wheat Banana Pancakes

It’s cozy season. Let’s make banana pancakes! This banana pancake recipe yields gloriously fluffy pancakes, even though they’re made with hearty whole wheat flour.

These whole grain pancakes have more substance than your average pancake, which means they can actually fuel you until lunchtime. I like to dollop them with some peanut butter for some extra fiber and protein.

I adapted these pancakes from the banana coconut pancakes in Love Real Food (page 17). If you haven’t tried those yet, you’ve been missing out! These are more classic banana pancakes, and I managed to incorporate a little more mashed banana for maximum banana flavor.

These banana pancakes are perfect for lazy weekends, and reheat well for busy weekday breakfasts. You can also double the batch and freeze extras for later. They definitely brighten up cold gray mornings, which is what we’ve been having lately.

Continue to the recipe...

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Ambitious Kitchen

Mama’s Chickpeas in Sofrito with Arroz con Gandules

My mama’s delicious vegetarian Puerto Rican inspired recipe: chickpeas in sofrito served with arroz con gandules (rice with pigeon peas). Delicious and packed with plant-based protein! This recipe is sponsored by BUSH’S® Beans. There’s something special and nostalgic about food that’s passed down through generations. This particular recipe is from my Puerto Rican mama and [...]

The post Mama’s Chickpeas in Sofrito with Arroz con Gandules appeared first on Ambitious Kitchen.

A Sweet Pea Chef

How to Meal Prep + 23 Meal Prep Ideas

Looking for a way to eat healthy, save time, and cook delicious meals for the entire family? Meal prep is the solution! Learn how to meal prep and discover 23+ meal prep ideas that will make your life easier, better, and tastier.

Eating healthy with our busy lives and schedules can seem all but impossible.

After all, who’s got time for cooking 3 meals from scratch per day, going to work, running errands, spending time with family and friends, and taking care of the house. Right?

Right… except…IT IS POSSIBLE.

And you don’t have to hire a chef to cook food for you. Or to buy expensive food.

You just have to get on board with meal prep. Seriously, it will make your life easier, less stressful, and healthier.

You’ll be able to keep track of your calories intake, eat healthy, spend time with your loved ones AND enjoy your favorite activities.

Spending time with family instead of cooking food during weeknights, eating a healthy breakfast daily, and, overall, living a happier and healthier life. Sounds good to me!

It may sound too good to be true. But I promise it’s not.

If I’m able to do it, so are you, my friends.

HOW TO MEAL PREP

If you want to learn how to meal prep, you have to learn how to plan. Planning is everything because it helps to keep you organized and focused.  Meal prep without planning is kinda impossible. Or frustrating and stressful. Which is exactly what we want to avoid.

So, here’s how to meal prep:

Make a plan and stick to it. Make lists – meal prep recipe lists, shopping lists, menu lists. Lists should become your best friends. They are very helpful friends, trust me. Make it your own. If you don’t like to pack your lunch for work, choose only meal prep recipes for breakfast and dinner. Choose a day or 2 for meal prepping if you don’t want to spend a lot of time in the kitchen at one time. Make meal prepping fun. If you don’t have time for complicated recipes, choose a simple meal prep. It’s better to choose what works for you. Make it delicious and not boring. Experiment with spices, herbs, and marinades. You’ll have countless easy meal prep ideas without too much effort.

The key takeaway is that meal prep is flexible. The goal is to make it work for you so it’s something YOU want to do.  If you want to do it, you’ll stick to it and be successful.

BENEFITS OF MEAL PREPPING

Food Ready To Eat

The most important benefit of meal prepping is always having something to eat. Even if you love to cook your meals from scratch every single day, sometimes you just can’t. Your busy life might get in the way and you won’t make it home in time. Or you will be too tired to cook. That’s why meal prepping is such a lifesaver.

Quickly Reheat Your Meal

And, when these situations occur, having something delicious in the fridge you can heat up in 2 minutes is definitely better than ordering food.

Save Money on Food

When we’re hungry, we’re more tempted to buy unhealthy foods so it’s better to avoid these situations and have your food ready to eat at home.  This will save money on restaurants.  Plus having a plan will make it so you waste less food that gets unused because it didn’t get included in any of the meals.

MAKING MEAL PREP HEALTHY

Meal prepping makes everything easy. Including healthy eating. When you don’t feel like cooking but you are hungry, it’s good to know that you’re only minutes away from a delicious healthy meal.

Here’s how to meal prep… the healthy way:

Plan a weekly healthy menu. I have everything you need here – breakfast recipes, lunch recipes, and dinner recipes. Choose your favorites and create your very own menu. Check the recipes you included in the menu and make a shopping list. Avoid buying unhealthy ingredients and replace the ones you already have with healthier options. For example, buy coconut sugar or honey instead of sugar, opt for whole wheat flour or chickpea flour instead of all-purpose flour. Don’t go grocery shopping when you’re hungry, you’ll be tempted to buy more food. Especially unhealthy food. Make time in your schedule for meal prep. You can do it during the weekend for the entire week or you can do it twice a week. Do what works for you. This is the secret for a successful meal prep. Store your healthy meals properly to keep them fresh and flavorful. MEAL PREP TIPS

I already touched on this subject but I have some other useful meal prep tips I think you should know about, particularly tips about how to store meal prep recipes, how far ahead to meal prep, and useful tools for meal prep.

How To Store Meal Prep Recipes

Allow the food to cool before transferring it to meal prep containers and store it in the fridge. However, make sure you don’t keep the food for more than 2 hours at room temperature. If you want to freeze your meal prep recipes, allow them to cool completely before you place them in the refrigerator. To reheat freezer meals, you have 2 options – thawing the food overnight in the fridge and then reheating it in the microwave for about 2 minutes or reheating in the microwave without thawing for about 5 minutes. If you use gallon freezer bags for meal prepping, make sure you squeeze as much air as possible out of the bags before you store the food in the fridge or freezer. Some meal prep recipes last for up to 7 days in the fridge while others last for only 4-5 days. This is something to consider if you want to cook for the entire week. If you meal prep for the entire family, it is better to prep the meals twice per week.

Useful Tools For Meal Prep

A saucepan is required when making some of the meal prep recipes and it’s good if you have one. If not, you can use a skillet. Speaking of skillets, a large skillet is super important in meal prepping because you’ll be able to cook more food at the same time. A sauce pan is useful as well and for the same reason. Cooking food in the slow cooker or Instant Pot is always easy but it’s even easier when you meal prep. If you love smoothies and meal prep, get your blender ready for some delicious smoothie recipes. Meal Prep Containers!!!  Keep reading for more on these helpful babies. MEAL PREP CONTAINERS

To store your meal prep recipes, you’ll need some sort of air-tight storage, like these meal prep containers.

You can store the protein and the side separately for a buffet style meal prep or you store them together in a meal prep container for a full meal.

Types Of Meal Prep Containers

Airtight containers – plastic or glass. I prefer glass containers but if you have plastic meal prep containers it is totally fine. Gallon freezer bags – some meal prep recipes are stored better in gallon freezer bags or Ziploc bags than in airtight containers. Also, gallon freezer bags can be used for all your meal prep recipes if you don’t have airtight containers. Mason jars – other meal prep recipes are better stored in mason jars than in airtight containers or Ziploc bags. Salads, for example, are better when kept in mason jars because you can stack the layers to avoid getting the salad ingredients soggy.

Meal prep can be stored in the fridge or, in some cases, in the freezer. Make sure you check if your meal prep containers can be stored in the fridge. If not, use freezer-safe gallon freezer bags.

OUR HEALTHY MEAL PREP IDEAS

After talking and talking about how to meal prep, the benefits of meal prepping and my favorite meal prep tips, I think it’s finally time to talk about some awesome easy meal prep ideas. What do you think? It’s time, right?

These meal prep recipes are easy, healthy, flavorful, and delicious. Try them and your meals will become so much easier.

1.      MEAL PREP FOR WEIGHT LOSS

Let’s kick this list off with healthy Meal Prep for Weight Loss. Ready in approximately 1 hour, these easy meal prep ideas will give you a week of healthy meals that are perfect for those who want to lose weight and be healthy. The healthy meal prep includes recipes for breakfast, lunch dinner, and snacks.

Get the recipes.

2.      KOREAN BEEF BOWL MEAL PREP

Fall and Winter are the perfect seasons for delicious and flavorful beef dishes. And with this Korean Beef Bowl Meal Prep, you get an easy meal prep recipe you can enjoy for dinner during busy weeknights. Plus it will cost you less than $4 a meal. Healthy eating on a budget is amazing.

Get the recipe.

3.      SALMON MEAL PREP

Another budget-friendly healthy meal prep is Salmon Meal Prep. Only $6 per meal and a delicious salmon recipe that will make your dinner time flavorful and easy. How to meal prep salmon? Rub it with spice and roast it in a pan. Super easy, right?

Get the recipe.

4.      FALL MEAL PREP ON THE GRILL

Grilling is not just for summer BBQs. You’ll be missing out on some delicious flavors if you use your grill only during spring and summer. This Fall Meal Prep on the Grill is the perfect example that grilling off-season is a delicious adventure. You get a healthy grilled chicken recipe and flavorful seasonal veggies for an entire week in 1 hour and 30 minutes.

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5.      HOW TO MEAL PREP| HONEY GARLIC SHRIMP MEAL PREP (UNDER 350 CALORIES!)

Learning how to meal prep shrimp is another great way to make your dinners taste amazing. Also, my How To Meal Prep | Honey Garlic Shrimp Meal Prep (Under 350 Calories!) guide will teach you everything you need to know about meal prepping shrimp. And you’ll get a delicious side of brown rice and lemon snap peas that go perfectly with the shrimp.

Get the recipe.

6.      BREAKFAST MEAL PREP | EGG WHITE SCRAMBLE + SWEET POTATO HASH

Breakfast is the most important meal of the day so you should have a few easy meal prep recipes for breakfast on your list of meal prep recipes. I have a few delicious suggestions for you. The first one is this Breakfast Meal Prep | Egg White Scramble + Sweet Potato Hash. Quick, healthy, and very easy to prep, this breakfast is tasty and perfect for busy mornings.

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7.      HEALTHY CHICKEN FAJITAS MEAL PREP | MEAL PREP ON A BUDGET (JUST $3.37!)

This Healthy Chicken Fajitas Meal Prep | Meal Prep On A Budget (Just $3.37!) is a high protein, high fiber, and low carb healthy dinner you can just grab from the fridge, reheat, and enjoy. This meal prep includes fresh fajitas veggies, juicy and tender chicken, and spicy black beans.

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8.      HOW TO MEAL PREP – HEALTHY CHICKEN PARMESAN (UNDER 350 CALORIES!)

If you want to learn how to make Healthy Chicken Parmesan this How to Meal Prep – Healthy Chicken Parmesan (Under 350 Calories!) is definitely for you. You’ll get the comforting chicken parmesan without the unhealthy ingredients. Nothing beats the tender chicken breast served with marinara and melted cheese.

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9.      HOW TO MEAL PREP – CHICKEN (7 MEALS/UNDER $5)

And speaking of chicken, if you want more healthy meal prep ideas with chicken, check out my How to Meal Prep – Chicken (7 Meals/Under $5). You’ll get another yummy chicken breast recipe, a cilantro lime marinade recipe that will make the chicken taste amazing plus some extra meal prep tips.

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10. 7 SLOW COOKER FREEZER MEALS | HOW TO MEAL PREP

I love to use my slow cooker during this time of the year. It not only makes cooking easy but it also makes meal prepping recipes so flavorful and tasty. Learning how to make slow cooker freezer meals is super easy if you read my 7 Slow Cooker Freezer Meals | How To Meal Prep. And you’ll also learn how  to make Slow Cooker Minestrone, Slow Cooker Cashew Chicken, Slow Cooker Split Pea Soup, Slow Cooker Meatloaf with Green Beans and Potatoes, Slow Cooker Chicken Tortilla Soup, Slow Cooker Cauliflower Chicken Curry, and Slow Cooker Chicken Parmesan.

Get the recipes.

11. HEALTHY SLOW COOKER BEEF STEW – PERFECT FOR MEAL PREP!

Love the slow cooker ideas? I’m glad! If you’re planning to use your slow cooker more often, here’s another delicious recipe for you – Healthy Slow Cooker Beef Stew. The flavors of this beef stew are out of this world good and the recipe is, of course, healthy and super easy.

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12. HEALTHY EGG MUFFIN CUPS (GREAT FOR MEAL PREP!)

It’s time for another simple meal prep breakfast recipe. My Healthy Egg Muffin Cups (Great for Meal Prep!) are totes amazing and they make a great breakfast on the go. The breakfast muffins are packed with protein, fiber, and deliciousness.

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13. $75 WHOLE FOODS MEAL PLAN CHALLENGE

Get 5 meals for 5 days with this $75 Whole Foods Meal Plan Challenge. With this meal plan you’ll have 5 days of easy healthy meals that include a Cinnamon and Honey Oatmeal with Walnuts and Sliced Banana breakfast, a Stuffed Bell Peppers lunch, a Dijon-Roasted Chicken & Carrots dinner and 2 healthy snacks – apple slices with PB & Raisins for a pre-lunch snack and a Baked Sweet Potato Topped With Spinach, Chicken & Greek Yogurt for an afternoon snack.

Get the recipes.

14. 7 EASY MAKE AHEAD SMOOTHIES FOR FALL

Smoothies are perfect for a quick and healthy breakfast. They are nutritious, easy to make, and packed with amazing flavors. And, if you make them ahead and store them in the freezer, they are even quicker and easier. These are my favorite 7 Easy Make Ahead Smoothies For Fall. In case you’re curious the list of smoothie recipes includes recipes for Maple Cinnamon Sweet Potato Smoothie, Apple Crisp Smoothie, Cranberries Apple Pecan Smoothie, Pumpkin Cheesecake Smoothie, Banana Bread Smoothie, Cinnamon Butternut Date Smoothie, and Oatmeal Raisin Cookie Smoothie.

Get the recipes.

15. MAKE-AHEAD FREEZER BREAKFAST SANDWICHES

I hope you’re getting excited about breakfast food because I have more meal prepping ideas for breakfast. These Make-Ahead Freezer Breakfast Sandwiches are so yummy and are made with some well-loved breakfast ingredients including scrambled eggs, ham, cheese, and English muffins. Sounds familiar? Yeah, they are similar to the English egg muffins you can buy at McDonald’s… except they are healthier and they taste better.

Get the recipe.

16. FROZEN BREAKFAST BURRITOS (HEALTHY MAKE AHEAD BREAKFAST)

Another breakfast meal prep recipe I love is this Frozen Breakfast Burritos (Healthy Make Ahead Breakfast!) recipe. These burritos are packed with goodness, they are high in protein, they contain fiber, they are filling, and, you guessed it, super easy to make.

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17. 14 SMOOTHIE FREEZER PACKS

Do you prefer smoothies for breakfast? Ok, don’t worry. Here are 14 Smoothie Freezer Packs that will teach you how to meal prep 14 fruit smoothie recipes. The smoothie freezer packs include meal prep tips and recipes for Kiwi Kale Smoothie, Blueberry Muffin Smoothie, Pink Power Smoothie, Spiced Pear Smoothie, Caramel Apple Smoothie, Mango Green Smoothie, Blackberry Coconut Smoothie, Cherry Banana Smoothie, Chocolate Banana PB Smoothie, Avocado Kale Smoothie, Strawberry Cheesecake Smoothie, PB&J Smoothie, Coffee Bean Smoothie, and Orange Dreamsicle Smoothie.

Get the recipes.

18. HOW TO MARINATE TRI TIP + TRI TIP MARINADE RECIPES

The secret of a delicious steak is always the marinade. I told you in my meal prep tips that learning how to make marinades will make meal prepping easy and your meals delicious. You can marinate chicken but you can also marinate beef to make tri tip steak. If you don’t know how to do it, I have How To Marinate Tri Tip + 3 Tri Tip Marinade Recipes for you. With these tips for how to marinate tri tip, your steak will always be tender and tasty.

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19. 6 BEST OVERNIGHT OATS RECIPES – EASY MAKE-AHEAD RECIPES

This is the last breakfast meal prep on this list and it comes with 6 Best Overnight Oats Recipes – Easy Make-Ahead Recipes. Learning how to make overnight oats means you’ll never have to worry about breakfast again. Aside from that, you get to enjoy a delicious breakfast every day. How long can you keep overnight oats in the fridge? 5 days. Which means 5 delicious breakfast days.

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20. 7 BEST STEAK MARINADES

You learned how to make tri tip marinade, but your marinades journey should continue with 7 Best Steak Marinades. Because you can never have enough marinade recipes. And, if you learn how to marinate steak and how to freeze marinated steak, you’ll have endless easy meal prep ideas that will make weeknights easier.

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21. 4 EASY MASON JAR SALAD RECIPES

I talked about meal prepping recipes for breakfast and dinner but I only gave you a few options for lunch. It’s time for 4 Easy Mason Jar Salad Recipes. These salads are perfect for healthy eating and they are amazing lunch options. Prep them all and enjoy them throughout the week. They last for 5 days in the fridge, they are perfect for grab-and-go, and they are packed with fruits, veggies, protein, and greens.

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22. MAKE-AHEAD GREEK QUINOA STACKS

Ready in 30 minutes, perfect for a nutritious and light lunch, these Make-Ahead Greek Quinoa Stacks are perfect for grab and go and they last in the fridge for days, which means, you won’t have to worry about what to eat for lunch during a busy week.

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23. HEALTHY MAKE AHEAD CASSEROLE

If you liked the Quinoa Stacks, you’ll probably fall in love with this Healthy Quinoa Make Ahead Casserole. Made with quinoa penne noodles, this is a healthy and easy to make pasta recipe that is perfect for both lunch and dinner.

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The post How to Meal Prep + 23 Meal Prep Ideas appeared first on A Sweet Pea Chef.