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What I Eat 10 Years Plant Based! 3 Fast Low Prep Meals (HEALTHY + OIL FREE)

It has been a few weeks since we have done a full What I Eat in a Day that is plant-based, salt, oil, and sugar-free! Today will be showing you what we eat on a normal day when we have some prepped ingredients. While we don’t personally batch cook our recipes, having batch prepped ingredients like potatoes, rice, lentils, and beans is great to have on hand! First, we make some of the easiest and healthiest pancakes with a berry compote. Then, we prepare some unique takes on classic dishes like stuffed peppers and samosas! You are going to love these recipes, try them as soon as you can!

Well your world
Well your world

For breakfast, Dillon prepared one of my absolute favorites…banana pancakes! I seriously ask him to make this all the time for us. The Well Your World Banana Pancake Mix takes little to no time to whip into a batter. All you have to do is combine our pancake mix with your favorite plant-based milk in a mixing bowl, whisk, and pour onto a non-stick griddle! Once the batter is on the griddle we love to drop in some blueberries, strawberries, or sometimes even chocolate chips for some pizzazz.


We actually forgot to add the blueberries, so we made a quick berry compote instead, which was absolutely delicious! All we did was take some frozen blueberries and raspberries with a little water and heated it up in a small saucepan. Use a potato masher to break down the berries a little bit, if it is too thin you can add more berries or allow it to really cook down. Add WYW Date Powder for that added sweetness and mix it up. Once the compote hits your desired consistency, remove it from the heat, and pour it onto your pancakes. Since we don’t use agave or maple syrup, we love making compotes like this one!

wellyourworld.com

Well your world

Berry Compote

The healthiest and easiest way to enjoy your pancakes!


Ingredients:

    • ½ cup frozen blueberries, raspberries, and blackberries
    • water, to desired consistency
    • 2 tablespoons WYW Date Powder (optional)

Instructions:

Add the blueberries and raspberries along with the water to a small saucepan. Bring it up to a boil and mash slightly with a potato masher. Depending if you want it to be thicker or thinner adjust the amount of water you add. Stir in the Date Powder if using. Once the compote has reached your desired consistency, remove from the heat.


For lunch, we prepared our Stuffed Pepper Soup recipe that tastes just like stuffed peppers with very little effort needed! This recipe has slipped our minds because of what we call “Recipe Amnesia” which describes when you forget about recipes because they aren’t at the front of your mind. Now this recipe is on the pantry door and will become a part of our rotation. Once you make this Stuffed Pepper Soup, you will never want to stuff a pepper again!

Well your world
Well your world

What makes this soup so amazing is there is very little prep and can be even faster if you use canned lentils, frozen brown rice, and frozen chopped peppers and onions. Luckily, we had lentils and brown rice already made, so that is what we decided to use. You can use this soup as the perfect blank canvas and add any other veggies you might have on hand. You can even switch up the flavor profile by using different spice blends in lieu of the Italian seasoning blends. We suggest trying it with WYW Voodoo for a cajun flavor or Fiesta Blend for a Mexican flavor. You can even make it a stew by adding less veggie broth. Just add everything to a large dutch oven or stock pot, heat through, and enjoy. The longer you cook it the more flavorful it will become.

wellyourworld.com

Well your world

Stuffed Pepper Soup

Same taste…less time.


Ingredients:

    • 2 cups cooked lentils
    • OR
    • 1 15 oz. can cooked lentils, drained

    • 2 cups cooked brown rice
    • OR
    • 2 10-12 oz. bags frozen brown rice

    • 2 bell peppers (red, green, etc.), diced
    • OR
    • 2 10-12 oz. bags frozen chopped bell pepper

    • 1 yellow onion, diced
    • OR
    • 1 10-12 oz. bag frozen chopped onion

  • 1 15 oz. can diced tomatoes
  • 2 15 oz. cans tomato sauce
  • 1-2 tablespoons Italian seasoning
  • 2 teaspoons garlic powder (or minced garlic)
  • 2 cups veggie broth
  • 1 tablespoon WYW Nutritional Yeast
  • 1 tablespoon WYW Date Powder
  • crushed red pepper, to taste (optional)

Instructions:

Batch prep your lentils and brown rice anytime during the week. I like to cook lentils and brown rice just like pasta. I boil the rice for about 30-35 minutes and the lentils for about 15 minutes. An overcooked lentil is nice to thicken up this soup, so you could cook them for 20 minutes.

Add all the ingredients to a large dutch oven or stock pot and set to high.

Bring the pot to a boil, reduce the heat, and let simmer for about 15 minutes or more. Be sure to stir it once in a while to ensure it's not burning. Serve and enjoy!!

For a pressure cooker version, just throw everything into the pot and cook on high pressure for 3-5 minutes, manual release.


Well your world
Well your world

Dinner was a recipe that has also been a victim of recipe amnesia, Samosa Taquitos and they are also going straight onto the pantry door! What makes this recipe so unique is that it has all the flavors and textures of a samosa without the oil or unhealthy ingredients. Not to mention, this recipe is super fast to whip up especially if you keep cooked potatoes in your fridge throughout the week like we do! The filling can be enjoyed on a bed of greens too if tortillas aren’t your thing! You definitely need to try these not so ordinary taquitos and don’t forget to dip them in WYW Indian Everything Sauce! Thank you for joining us for another full day of delicious and healthy meals!


wellyourworld.com

Well your world

Samosa Taquitos

All the flavors of a samosa rolled into a tortilla.


Ingredients:

    • 2 medium russet potatoes, peeled and chopped
    • 2 tablespoons soy milk

    • 1 carrot, grated or diced small
    • 1 cup peas (frozen or canned)
    • OR
    • 1 10-12 oz. bag frozen peas and carrots mix

    • 1 small yellow onion, diced small
    • 3 garlic cloves, minced
    • 1 teaspoon curry powder
    • 1 teaspoon onion powder
    • 1 teaspoon ground cumin
    • ¼ teaspoon ground turmeric
    • 1 teaspoon smoked paprika
    • ½ teaspoon crushed red pepper (optional)
    • black pepper, to taste
    • ¼ cup veggie broth (for suatéeing)

Instructions:

Throw the chopped potatoes in a small saucepan and cover with water. Boil for about 7 minutes until tender and strain out the water. Add the potatoes to a mixing bowl along with the soy milk and mash until smooth for about 30 seconds.

Meanwhile, add the carrot, onion, garlic, peas, and all of the spices to a saucepan over medium high heat and sauté for 5-7 minutes adding some water or veggie stock along the way to keep from sticking. Once the carrots are soft, you are good to go.

Add the sauté mixture to the mashed potatoes and stir well to combine it into a thick filling.

To assemble, warm the tortillas so they do not split apart. Add a couple tablespoons of filling, roll them up, then place on a parchment-lined baking sheet.

Squeeze on some lemon or lime juice over top and sprinkled on our WYW Chili Lime. This step is optional but adds a nice touch.

Bake at 400°F for 17 mins or until your desired doneness. Dip in WYW Indian Everything Sauce and enjoy!


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Voodoo

Cajun Seasoning Blend

MAKE HEADS TURN

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apparel.

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