3 Ingredient Vegan Meals

Going plant-based doesn’t have to break the bank. And these 3-ingredient meals are my testament. My favorite meals are the easiest and quickest to make.

There’s been so many times that I finished my workout only to realize I had to wait at least 30 minutes to cook my fuel.

But these 5 recipes take very little thought and preparation, so meal prepping isn’t even necessary. Since we’re only using 3 ingredients, they are all budget friendly, so these are perfect for students!

1 Granola Yogurt

non dairy yogurt + granola + berries

Yes, they really are all as easy as they sound. But this is the easiest breakfast you’ll ever make. Open a can of non dairy yogurt, add half a cup of your favorite granola and a ½ cup of berries. Boom! Nothing better than getting in your protein and antioxidants first thing in the morning.

2 Rice & Beans

beans + rice + avocado

Beans are kinda my thing. But if I’m being honest, I undercook or overcook my rice, so I just grabbed some microwaveable rice to save myself some trouble. I also used a can of Bush’s chili beans, which are quick to make.


3 Pita Pizza

pita + pizza sauce + nutritional yeast

Much to my surprise, some pizza crusts aren’t even vegan. But why make a pizza with pizza crust when you can use pita bread? Especially when you can have more protein and healthier whole grains! I actually made this stovetop and just added pasta sauce and nutritional yeast. Of course, you can add all the veggies you want.


4 Baked Chickpea Potato

chickpeas + potato + corn

I know this one looks the least exciting, but it’s still tasty. And if you haven’t had chickpeas, don’t knock them until you try ‘em. They are packed full of protein, fiber and vitamins. I used to love the potato bowls from KFC and this meal reminds me of them. Of course it’s not the same, but who doesn’t love a good corn and potato combo? And yes I cheated and threw in some green onions.

5 Sweet Quinoa

quinoa + sweet potato + kale

You really can make a high protein meal with quinoa, especially if you added in some black beans! But since were using 3 ingredients I thought that adding a green would be more nutritious and it’s what I had left. People don’t realize how much protein and nutrients are in kale. If you have limited ingredients to use, make sure one of those is a leafy green.

I’d love to know in the comments what your favorite quick meal is!

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Peace & Love,

Heather

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Easy Tofu Scramble For Beginners

I know tofu isn’t for everyone, but I also know more people should give it a try. Tofu is a great way to get in protein without the cholesterol. And there are tons of ways to prepare it! The most typical ways to make tofu is by baking or sautéing. But you can also make an easy tofu scramble! I found this awesome recipe by Jessica Gavin that inspired me to try this recipe.

I started making this breakfast when I got tired of oatmeal. I’ve found that breakfast is the most challenging meal to get excited for when you’re plant-based. It seems like you’re limited to a smoothie or a big bowl of oats. And I’m sure you are in the same boat as me growing up with bacon, pancakes, eggs, and more bacon. This is when we have to put on our thinking caps and come up with something a little more exciting.

I’ve heard you can add in turmeric for yellow coloring and black salt for an eggy taste. But I kept it really simple since it was my first time making scrambled tofu. I’ve also heard you should use medium or soft tofu, but I used firm tofu and I didn’t have any issues with the consistency. I feel that anything softer than firm would become too mushy for me. I’d love to know if you give this a try and what you think!

Tofu Scramble

Ingredients:

1 T olive oil
8 ounces firm tofu
1 red Bell pepper
1-4 red or yellow onion
1 handful spinach
Salsa


Directions:

Pat tofu dry and place it on a towel with something on top like a heavy pot, for 10-15 minutes

While the tofu is drying, add the olive oil to a skillet over medium heat and add the onion and bell pepper. Cook for at least 5 minutes.

Add the spinach and season with salt and pepper. Cover and steam for 3 minutes.

Next, grab your tofu and crumble it with a fork. Add it to the pan and cook for 10 minutes or until tofu is slightly browned

Add salsa on top and serve with fruit or breakfast potatoes!

More vegan recipes:

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Heather

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5 Vegan Pre Workout Meal Ideas

 Why Do You Need A Pre Workout Meal?

 

Everyone could use a little pre workout. And I’m not talking about supplements. You can get all the energy and strength from food. And if you’re plant-based, maybe you’re wondering what to eat. This post is dedicated to showing you some vegan pre workout meal ideas.

 

If you want to get the most out of your workout, nutrition is key. You know that moment towards the end of your workout when you feel like you can’t go on? That could be because your fatiguing the shit out of your muscles. But it could also be because you didn’t give your body enough nutrients to convert to energy. A nutritious pre workout snack or meal can help increase your energy & recovery during exercise.

 

You want to focus on protein and carbs when you pick your pre workout snack. That’s right, don’t avoid carbs (ever), especially before exercise. Carbohydrates help to fuel muscles, which give you a little boost of strength and protein helps to repair them. However, you don’t want to over do it on the protein. Protein takes a lot of energy to digest, and we want our food to digest before we start our workout.

 

High fat foods can cause gastrointestinal issues if you eat them shortly before a workout. So you may want to avoid fatty foods, but always listen to your body. I can get away with eating some almonds or pistachios before exercise and it doesn’t bother me. But this might not be the case for you.

 

Generally, the best time to consume your pre workout meal is 1-3 hours before training. I typically workout in the mornings, so I usually eat something full of carbs the night before. I’ll also have a small snack before my actual workout like oatmeal with raisins. But I wanted to share some breakfast and dinner ideas because everyone has different schedules.

 

vegan pre workout meal ideas

Oatmeal

Oatmeal is a great source of clean carbohydrates! Whole grains help to keep your blood sugar levels stable during exercise. Adding in nuts will increase the protein content and fruit will break down faster for energy.

 

Bananas

Besides being tasty, bananas help to increase glycogen stores to be used as energy later in your workout. Bananas are also a good source of potassium, which is important because you lose electrolytes through sweat. You could eat a peanut butter banana sandwich an hour or two before exercise or just eat one by itself 30 minuted before training!

 

vegan pre workout meal ideas

Rice cakes

Rice cakes have a low glycemic index, which means the carbs release slower in the body. This is a perfect pre workout snack before lifting! Throw a tablespoon of peanut butter for some slow digesting protein or a few slices of fruit on top. You can also load it up with salsa with avocado if your stomach can handle it!

 

Sweet potato

We all have a sweet tooth! But when you start building muscle, you might choose to cut out sugary foods. This is great, but you might start binging on sweets if you feel too restrictive. Fortunately, there are nutritious sweet options like sweet potatoes. Full of carbs and naturally sweet… just like me. In all seriousness, they are also a great source of potassium!

 

vegan pre workout meal ideas

Brown rice

Brown rice is another clean source of carbs that digest slow to keep you energized throughout your workout. Carbohydrates contain glucose, which is your body’s favorite energy source. You can make a veggie rice bowl with black beans or tofu 2 hours before exercise.

 

 

What is your favorite pre workout snack?

 

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Heather

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Vegan Black Beans & Rice | Quick & Dirty Recipe

Quick & Dirty Vegan Black Beans And Rice

 

Hey foxes! I don’t know about you, but the simpler my meals are, the better. That’s why I am a huge fan of rice and beans. It can’t get any easier (or more budget-friendly) than this! This simple vegan black beans and rice recipe takes less than 30 minutes to make.

 

vegan black beans and rice

 

I know we all live busy lives to be cooking every single meal. But when you are meal prepped and have a big batch of something already made, it makes living a healthy lifestyle that much more convenient. And this recipe definitely classifies as simple and convenient.

 

vegan black beans and rice

 

I don’t really share much about my personal life, but I’m also a dog trainer outside of this blogging world. This means I travel pretty often. I am also in the middle of remodeling my house, so I don’t exactly have a full kitchen yet.

 

When I first went plant-based, I heated up black beans, potatoes, and kale in the microwave for a week. I finally bought a hot plate to cook my meals and started cooking! This is one of my first recipes that I experimented with. Easy and convenient, remember? I’m also fan of a little spice, but if you’re not, forgo the chili powder. You can also serve this dish with a side of kale or wrap it up in a tortilla!

 

vegan black beans and rice

Ingredients:

1 can black beans
1 cup water
½ cup wild and grain rice
1 ⅔ cup water
½ onion, diced
3 garlic cloves
juice of 1 lime
1 teaspoon chili powder
pink salt & pepper to taste

 

Directions:

Add ½ cup of wild and grain rice to 1 ⅔ cup of water. Reduce the heat and cover for 30 minutes

While the rice is cooking, add a few tablespoons of water to a skillet and add the garlic & onions

Sauté for 3 minutes or until lightly brown

Next, add black beans, 1 cup of water, chili powder, salt, and pepper to the skillet and cook on medium heat for 10 minutes

Once the beans are soft, take your spatula and smush the beans enough to thicken the mixture

Then squeeze in the lime juice and serve with the rice!

 

 

To watch the full recipe and 2 other cheap & easy vegan meals, check out the video below!

 

 

 

 

 

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Heather

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Sweet Potato, Chickpea & Rice One Pot Recipe

Sweet Potato, Chickpea & Rice One Pot Recipe

 

Just letting you know, this post also may contain affiliate links because a girl has to eat somehow.

 

The weather is getting chilly and I have been into one pot meals to stay warm. You can generally use whatever you have in the fridge, which makes them budget friendly and easy to make.

 

sweet potato chickpeas

One pot dishes are also filled with all the good stuff like this sweet potato and chickpea bowl. Sweet potatoes are a great source of potassium, chickpeas are packed with protein, and kale is loaded with vitamins A, C, & K. The variety of all the nutritious ingredients basically makes this a superfood bowl.

 

I understand a lot of people aren’t a fan of kale. Which is too bad because it has so many nutrients we need! I know it tastes, well leafy. And it also doesn’t help when your kale is rough and chewy. You can try a few hacks that help these greens taste a lot better. I like to massage it with lemon juice for a few minutes to loosen it up a bit. You can even leave the lemon juice on overnight so the acid can get into the kale and soften it even more.

 

sweet potato chickpeas

The more vegetable broth you use, the more soupy it will get. I was traveling when I tried this recipe and only had a deep pan. Needless to say, I didn’t use 6 cups of broth and it ended up being more like a casserole. Which was great too! But if you have access to a big pot, I’d love to know how it turns out as a stew.

 

 

And don’t be afraid to get generous with the seasoning. Remember one pot dish are suppose to be flavorful, so garlic up!

 

sweet potato chickpeas

 

Sweet Potato Chickpea

Ingredients:

1 medium yellow onion, diced
2 garlic cloves, chopped
3-6 cup vegetable broth
2 sweet potatoes, cubed
1 can chickpeas
2 cups brown rice
1 cup coconut milk
3-4 cup kale
2 T agave or maple syrup
1/2 cup peas
Cilantro
Lemon juice

Instructions-

1. Warm a pot over medium heat and add onions, garlic, pepper for 3-4 minutes.

 

2. Add in sweet potatoes & cook for 4-5 minutes

 

3. Add 3-6 cups broth, agave, salt and bring to a simmer

 

4. Add peas, chickpeas, and kale and reduce the temperature to low heat for 25-30 minutes

 

5. Add 1 cup coconut milk

 

6. Serve over brown rice

 

 

Looking for more chickpea recipes?

 

 

 

 

 

 

 

 

 

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Heather

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The Scrumptious Quinoa Veggie Bowl

Quinoa Veggie Bowl

 

quinoa veggie bowl

 

I posted one of my go-to meals on Instagram a few weeks ago. Surprisingly, it got quite a few positive responses! Which led me to the idea of sharing it here on the blog.

Quinoa is one of two complete plant proteins. Needless to say, we have a great relationship. Whether you are plant-based or not, you should definitely be digesting this powerful protein.

This quinoa veggie bowl is something you can easily make ahead as a meal prep or make as a quick dinner. It is inspired by the creative Minimalist Baker and is super versatile. Seriously, if you don’t have the veggies listed in the “ingredients”, just work with what you have in the fridge already.

I’ve been having this delicious protein-filled meal for dinner a few times a week and it’s so filling! You can actually find this recipe on my YouTube channel, but this time I’m adding lentils for more protein and using asparagus instead of carrots.

Now let’s make a rainbow!

Ingredients:

⅔ C quinoa
½ C lentils
1 orange pepper, diced
8-10 asparagus, chopped
1 C red cabbage, chopped
1 handful of spinach
¼ C peanut butter
2 T soy sauce
1 T agave
1-2 lime juice
1 teaspoon of garlic powder

 

Directions:

1. In a pot, bring 2 cups of water to a boil and add the quinoa. Place the lid on and reduce to medium heat and cook for 20-22 minutes. Remove from the heat and let it sit for 5 minutes.

 

quinoa veggie bowl

2. While you’re cooking the quinoa, on another burner, add ½ cup of lentils and 3 cups of water to a pot and bring to a boil. Reduce the heat and let it simmer for 20 minutes.

 

quinoa veggie bowl

3. Sprinkle some water in a large pan and add the asparagus and bell pepper. Let it cook for a few minutes and combine the red cabbage. You’ll want to cook these veggies for at least 20 minutes. Feel free to season with garlic powder, pink salt, pepper, or any of your favorite flavors.

4. Lastly, combine the quinoa and lentils in the same pan as the veggies. Add your spinach and let it cook for 5 minutes. And serve your tasty, colorful quinoa veggie bowl!

 

quinoa veggie bowl

 

The Sauce:

In a bowl, combine the peanut butter, soy sauce, agave, lime juice, and garlic powder. The consistency will be pretty thick, so use a tablespoon of water at a time to thin out the sauce. I like it more runny than creamy, but do as you please!

 

quinoa veggie bowl

 

 

What is your favorite plant-based meal?

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Peace & Love,

Heather

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