Meal Prep: Black Bean Stew

Hello! I know that making a good lunch is a bit of a struggle for a lot of people, so I’m going to try and post more lunch-related recipes and tips. Meal prep is a great solution to this problem, it just takes a lttle bit of planning and organization. On the weekends, its super easy to make a big batch of something, like this Black Bean Stew, and then BOOM; you have lunch for the week. This stew is delicious and only takes 15 minutes to make, not to mention you can serve it with pretty much whatever you want to switch up your lunch time experience. Because yes, eating this black bean stew is an experience.

Black Bean Stew

Serves: 3 (Makes three lunches)

Total Time: 20 minutes

Ingredients:

  • 1 tbs olive oil
  • 1/2 a red onion, diced
  • 2 tomatoes, diced
  • 2 cloves of garlic, minced
  • 1 can of black beans, drained and rinsed
  • 3 tbs of tomato paste
  • 1 tbs cumin
  • 1/2 tsp cinnamon
  • 2 tsp chile powder
  • 1 tsp paprika
  • 1/4 tsp allspice
  • 1/2 cup water
  • Salt and pepper to taste

Serving Suggestions:

  • quinoa
  • rice
  • tomato
  • lettuce
  • humms
  • sliced almonds
  • kale

Directions:

  1. In a pan over medium heat, heat the olive oil. Add in the tomatoes and onions and cook for about 6-8 minutes, until both vegetables are soft.
  2. Toss the garlic, black beans, tomato paste and spices into the pan with the water. Stir and let simmer for about 5 minutes.
  3. Remove from heat and season with salt and pepper. Scoop into a reusable container on its own or with some of the above suggestions. Store in the fridge until you need it;)

It doesn’t get easier than that. This stew will leave you feeling satisfied and full. It tastes great cold, but if you pack it in a microwavable container you can always heat it up at school. Enjoy!

Yours Truly,

MyDayIsBooked;)))

Toasty Curried Zucchini and Hummus Wraps

Hello there! This recipe features a technique that I discovered recently and has changed my life; toasting wraps in a pan! It gives wraps such a toasty, restaurant-like quality that is absolutely amazing. Not to mention that it helps them stay folded! Also, it’s zucchini season, and my grandma gave me some monstrous zucchinis to use up! The plants in my own garden are still in the flowering stage. I used a smaller one for this recipe, but expect to see lots of zucchini posts in the near future;) Here’s the recipe for this delicious wrap!

Toasty Curried Zucchini and Hummus Wraps

Serves: 2

Total Time: 20 minutes

Ingredients:

  • 1 small zucchini, cut into rounds
  • 1 small bell pepper, sliced (any colour)
  • 1 tbs olive oil
  • 1/2 cup water
  • 1/2 tbs curry powder
  • 1/2 tbs garlic powder
  • Salt and pepper to taste
  • 2 tbs hummus (I like roasted garlic)
  • 2 organic whole wheat tortillas
  • Sprouts or finely chopped lettuce (optional)

Directions:

  1. In a pan over medium heat, heat up the olive oil. Add in the zucchini and bell peppers, and cook until they are just starting to go soft, about 5 minutes.
  2. In a small bowl, mix together the water, garlic and curry powder. Dump the mixture into the pan and continue to cook until all of the liquid has evaporated and the veggies are soft.
  3. Wipe out your pan with some paper towel and set it aside to be used for toasting your wraps.
  4. Spread a tablespoon of hummus onto each of your wraps. Spoon half of the vegetable mixture onto each wrap as well. Top with sprouts or lettuce.
  5. Fold each wrap tightly, making sure that both ends are closed. Heat the pan over medium heat and place the wraps seam-side down in it. Toast the wraps for about a minute on each side, or until they’re golden brown.
  6. Enjoy!

Sprouts add a lot to these wraps, but if you don’t have any I definitely recommend adding some lettuce or tomato for a bit of freshness. But the toasting just puts them over the top! Let me know what you think in the comments:))

Yours Truly,

MyDayIsBooked;))

5 Quick and Healthy Lunch Ideas

Hello and Happy Saturday! I hope that your guys’ Valentine’s Day rocked;) The topic of today’s post is quick and healthy lunch ideas. I’ve done similar posts such as Healthy Lunches 101 and a variety of Freezable Recipes, but I thought that I’d share some recipes that can be made in about 10-15 minutes in the morning. There are a few ingredients in some of these lunches that should probably be prepared the night before, and for the most part they’re pretty simple. Here’s a list of things that I like to have on hand, so that making lunches in the morning is easier:

  • Roasted Chickpeas
  • Cooked Quinoa
  • Lots of Fruits and Veggies
  • Guac or pesto or tzatziki, some sort of condiment
  • Sprouted Grain Bread
  • Brown Rice Crackers

These are staples that you can find at any store. Roasting chickpeas and cooking quinoa doesn’t take very long, and if you do a big batch then you’re good for the week. Let’s get into these quick and healthy lunch ideas:))

Mediterranean Salad

Ingredients To Be Prepped Before Hand:

  • 3/4 cup cooked quinoa
  • 1/2 cup roasted chickpeas

Other Ingredients:

  • 1 tomato, cut into eighths
  • 1/4 of a cucumber, cut into half circles
  • 1 tbs avocado oil
  • 1 tbs red wine vinegar
  • Salt
  • Pepper
  • Oregano

Directions:

  1. Put the quinoa, tomato, cucumber, and chickpeas into a container.
  2. In a separate, smaller container, mix together the oil, vinegar, salt, pepper, and oregano.
  3. Pack yourself some fruit, crackers, and a fork, and there’s your lunch.
  4. When it’s time to eat, pour the dressing into the salad and shake it up inside the container.

Avocado Salad Sandwich

Ingredients:

  • 1/2 a ripe avocado
  • 2 pieces of sprouted grain bread
  • Protein: 1 can of tuna, 1/2 cup chopped chicken breast, 1/2 cup roasted chickpeas, 2 chopped hard-boiled eggs, anything goes!!
  • 1 sprig green onion

Directions:

  1. Mash the avocado in a bowl.
  2. Cut up the green onions.
  3. Mix together your protein with the avocado and green onion.
  4. Put the mixture on two slices of bread and slice the sandwich in half.
  5. Pack a veggies and some greek yogurt along side your sandwich.
  6. Lunch is served!

15-Minute Fajitas

Ingredients To Be Prepped Before Hand:

  • 3/4 cup Cooked Quinoa

Other Ingredients:

  • 1/2 cup sliced mushrooms*
  • 1 thinly sliced bell pepper*
  • 1 thinly sliced onion*
  • 1/2 tbs avocado oil
  • 1 tsp chile powder
  • 1 tsp garlic powder
  • 1 tsp cumin
  • 1/4 tsp cayenne powder
  • 1/4 cup water

*the thinner you slice your veggies, the faster they will cook.

Directions:

  1. Heat the oil in a pan over medium heat. Add in the vegetables and cook until slightly soft.
  2. Mix together the water and spices, and add the mixture to the pan. Let simmer until the water has evaporated and the veggies are soft.
  3. Put into a container on top of the quinoa, and add some guac or fresh tomatoes if you’d like. Pack some fruits and veggies and there you go.

Quinoa “Fried Rice”

Ingredients To Be Prepped Before Hand:1 cup cooked quinoa

Other Ingredients:

  • 1 tbs sesame oil
  • 1 tsp soy sauce
  • 1/2 cup sliced mushrooms
  • 1/4 cup cherry tomatoes, sliced in half
  • 1 spring of green onion
  • 1 egg
  • 1 tsp ground ginger

Directions:

  1. Heat the sesame oil in a pan. Add in the quinoa, mushrooms, cherry tomatoes, and sliced green onion.
  2. Cook until the mushrooms and tomatoes are soft. Then season wit soy sauce and ginger.
  3. Make a well in the middle of the pan and crack the egg into it. Scramble the egg and cook it through before incorporating it into the quinoa mixture.
  4. Place the fried quinoa into a container and chop up some cucumbers and apples for a side.

Lazy Wrap

Ingredients:1 whole wheat wrap or pita

  • Leftover protein- chicken breast, roasted chickpeas, or a chopped up Black Bean Quinoa Burger from the night before
  • 1/2 a Tomato, diced
  • Some lettuce
  • A sauce; guacamole, pesto,tzatziki, hummus, anything you like.

Directions:Put all of your ingredients into the wrap and wrap it up.

  1. Sound too easy? That’s because it’s called a Lazy Wrap.
  2. You’re done now.

There’s my recipes! These should keep you fed for the next little while. Have a great week everyone!!;))

Yours Truly,

MyDayIsBooked❤️

Lentil Turmeric Quinoa with Spinach and Mushrooms

Hi!! Hope everyone’s having a great week so far;) In this post I’ll be sharing a recipe that is kind of big skillet of whatever I had I my fridge; it’s a great way to use up left overs. So if you want to switch out the ingredients in this recipe for ones that you have on hand and need to use up, go for it. Peppers, chickpeas, beans, and other kinds of greens would definitely work well in place of mushrooms, lentils and spinach. Anything that’s left over from a week of eating can be tossed in here. This recipe makes enough for two full servings, so if you make it for dinner one night it’s great for lunch the next day. Here’s how to make my Lentil Turmeric Quinoa with Spinach and Mushrooms!

Lentil Turmeric Quinoa with Spinach and Mushrooms

Cook Time: 30-40 minutes

Serves: 2 as a main course, 4 as a side dish

Ingredients:

  • 2 cups cooked quinoa
  • 1/2 cup dry green lentils
  • 1/2 tbs coconut oil
  • 1/2 a medium onion
  • 2 garlic cloves, finely chopped or minced
  • 1 celery stalk, chopped
  • 1 1/2 cup sliced mushrooms
  • 2 cups spinach
  • 1 tsp turmeric
  • 2 tsp cumin
  • 1 tsp coriander
  • 1 tsp allspice
  • Salt and pepper to taste
  • Water, as needed

Directions:

  1. Rinse the lentils and pick out any shrivelled up ones. Put them in a small pot with 1 1/2 cups water and bring to a boil, then turn the heat down and let the lentils cook in the simmering water for about 30 minutes, or until tender.
  2. While the lentils are cooking, heat the coconut oil in a large skillet. Add the garlic, onions and celery and cook until the opinions are translucent, about 6-8 minutes. Feel free to add a little bit of water to the pan to prevent the veggies from sticking.
  3. Add in the mushrooms and cook until soft.
  4. Next, put the cooked quinoa and all of the spices into the pan. Mix everything together and then add the spinach, cooking until it’s just wilted.
  5. Remove from the heat and add in the cooked lentils.
  6. Enjoy!

I hope that you enjoy this dish and have fun playing around with different combinations of vegetables. This is going to be my new go-to quinoa recipe;) Bye for now!

Yours Truly,

MyDayIsBooked;))

Avocado Tuna Salad Wrap

Hello! I’ve been super busy and haven’t been able to post in a while, but I can’t wait to share this delicious lunch recipe with you! I literally had a chicken salad sandwich for lunch every day last week, so I was craving something a little different, and tuna was the perfect option! Plus, using avocado instead of mayo makes it healthier and more delicious. Scroll down for the recipe!

Makes 1-2 servings (depending on how hungry you are!)

Ingredients:

  • 1 can of chunk tuna, drained
  • 1/4 white onion, finely chopped
  • 1 wrap (preferably whole wheat)
  • Half of an avocado
  • A few spinach leaves
  • About 1/4 of a cucumber, julienned
  • Salt and pepper to taste

Directions:

  1. Mash the avocado and mix in the tuna and onion, then season to taste with salt and pepper.
  2. Open the wrap and lay down some spinach leaves.
  3. Next, fill the wrap with the tuna mixture and the cucumbers. Make sure to put another layer of spinach over the cucumbers so that the wrap doesn’t get soggy.

Wrap up the wrap and you’re done!

This wrap is a great alternative to sandwiches (especially when you’ve been having the same one for a week straight!). It’s also super easy to make; you can do it before school in the morning. I hope that you enjoy them as much as I did!

Your truly, MyDayIsBooked;))