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What I Eat in a Day 20 Minutes or Less / PLANT BASED + OIL FREE

Get ready for a brand new What I Eat in a Day only consists of 20 minute meals! All these recipes can be prepared in under 20 minutes because just like you we don’t like to be in the kitchen all day! Of course everything in this video is plant-based, salt, oil, and sugar-free. First we enjoyed veggie packed Chickpea Omelets. Next, we had one of our favorite and classic recipes, Hamburgerless Helper. Finally, we ended the day with Creamy Broccoli Pesto Pasta. Keep reading for your new favorite recipes!

Well your world
Well your world

For breakfast, we whipped up delicious and filling Chickpea Omelets! It has been awhile since we had made these and we are so glad that we did. This recipe is perfect for using up the half an onion, quarter of a pepper, handful of mushrooms, and anything else that you need to use before it goes bad!


The first time we made this recipe we sprinkled the veggies on top, but we have found that adding them to the batter makes for the best ratio. Make sure to use a non-stick griddle for the perfect omelet. There is so much you can do with these omelet, stuff it with more veggies or greens, dip it into your favorite sauce like WYW Sriracha, make a breakfast sandwich, top with salsa, guac, pico, and more! Get creative with this recipe and show us how you enjoy it in our Facebook Community!

wellyourworld.com

Well your world

Chickpea Omelet

This is my go-to picnic and travel recipe!


Ingredients:

    • Omelet Batter
    • 1 cup chickpea flour
    • 1 teaspoon onion powder
    • ½ teaspoon paprika
    • 1 teaspoon garlic powder
    • ¼ teaspoon black pepper
    • ¼ teaspoon ground turmeric
    • ¼ teaspoon black salt (optional)
    • 1 teaspoon baking powder
    • ⅓ cup WYW Nutritional Yeast
    • 1 cup + 2 tablespoons soy milk

  • Omelet Veggies
  • • diced red onion
  • • chopped mushrooms
  • • diced green pepper
  • • chopped zucchini
  • • diced bell pepper
  • • chopped spinach

Instructions:

Preheat a non-stick electric griddle to 350°F.

Add all of the dry omelet batter ingredients to a large mixing bowl and whisk together. Add the soy milk and whisk again.

Next, add in as much of the veggies you would like to bowl with the batter, adding more soy milk if it becomes too thick. Mix well to combine.

This recipe will make two omelets, so pour about half the batter out onto the griddle. Feel free to lift tilt the griddle to spread the batter around.

After a couple minutes, use a plastic/rubber spatula to carefully slip your omelet then press down a bit to make good contact with the griddle.

Cook for 2-10 minutes, just until you reach your desired level of doneness. Top with some items from the toppings list and enjoy!


For lunch, we prepared one of our favorite no–chop recipes…Hamburgerless Helper! This recipe was created during the COVID lockdown because it only uses pantry items, making it super simple and affordable. Not to mention, this meal blew up in our Facebook Community, so if you haven’t tried it you definitely need to!

Well your world
Well your world

We have made this recipe before on our YouTube channel, but we have updated the recipe. When we first developed the recipe we cooked dry lentils with the tomato sauce. We later found that because of the acidity in the tomatoes the lentils take much too long to cook from dry. This updated version calls for cooked lentils instead, making it much faster. You can even use canned lentils like the no salt added lentils from Westbrae.

wellyourworld.com

Well your world

Hamburgerless Helper

Now new and improved!


Ingredients:

  • 1 cup soy milk
  • 1 15 oz. can diced tomatoes
  • 1 cup water
  • ½ 6 oz. can tomato paste
  • 2 cups cooked brown lentils
  • ½ teaspoon chili powder
  • 1 teaspoon dried oregano
  • 1 tablespoon garlic powder
  • 2 teaspoons onion powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon mustard powder
  • ½ cup WYW Nutritional Yeast
  • 1 8 oz. box favorite pasta
  • crushed red pepper, to taste

Instructions:

Add all of the ingredients to a medium sized pot except for the pasta. Bring to a boil, then reduce the heat and simmer for about 10 minutes.

In a separate pot, cook your pasta according to package directions, no salt, no oil!

Once it’s done, mix both together and enjoy.

For added oomph, pour into a pan and bake in a 400°F oven for 20 minutes. Sometimes we top with breadcrumbs before baking.


Well your world
Well your world

For dinner, we made a broccoli lover's dream, Creamy Broccoli Pesto Pasta! This recipe uses fresh broccoli not only in the sauce, but also in the dish. Not to mention, unlike traditional pesto there is no oil or nuts, making it a very low fat! Make a double batch of the pesto sauce to drizzle on your favorite grains. Thank you for joining us for another full day of delicious, simple, and healthy eating!


wellyourworld.com

Creamy Broccoli Pesto Pasta

This pasta is made for broccoli lovers!


Ingredients:

  • 1 8 oz. box favorite pasta
  • 1 head broccoli, chopped and separated into florets and stems
  • 1 onion, chopped
  • 5 garlic cloves, minced
  • black pepper, to taste
  • 2 tablespoons WYW Nutritional Yeast
  • 1 cup fresh basil
  • ½ cup fresh parsley
  • 2 large handfuls fresh spinach
  • ¾ cup soy milk
  • 1-2 lemons, juiced
  • pine nuts, to top (optional)
  • cashew parmesan, to top (optional)

Instructions:

Cook the pasta according to package directions.

While the pasta is cooking, in a separate saucepan, sauté the broccoli stems, onion, and garlic over medium-high heat for 3-5 minutes, adding a little water or veggie broth as needed to keep from sticking.

In a steamer pot, steam the broccoli florets for about 4-5 minutes, or until done to your preference. Set aside.

Add the contents of the sauté pan to your blender along with the nutritional yeast, basil, parsley, spinach, soy milk, and lemon juice. Blend until smooth.

Combine the pasta, sauce, and steamed broccoli. Top with pine nuts, cashew parmesan, or both!


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Under $1.25 a quart!

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