How to Ingredient Prep a Week of Healthy Recipes| Salads, Sushi Bowls, Granola Parfait (plant based)

RECIPES/INGREDIENTS WRITTEN OUT AT THE BOTTOM!
Thanks for joining me for another meal prep video! Today I'm washing my produce and prepping some simple things that can be used in lots of different easy recipes during the week. I make some granola for breakfast, wash and prep my lettuce for salads, make some baked teriyaki tempeh for sushi bowls, make some baked mushrooms to add in salads, prep some quinoa, make some cashew sauces and dressing, and some instant pot veggie broth.
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Recipe blog- www.chantyveggie.com
mrs Dash table blend- amzn.to/45bhPCa
parfait jars- amzn.to/3o06pjS
organic oats- amzn.to/3M2C9gb
vedge vanilla protein- amzn.to/3MsE9Qp
mushroom blog with sources- www.drfuhrman....
Granola Recipe:
- 1 1/2 cups organic rolled oats
- 1 applesauce container
- 3 tbsp date syrup
- 2 heaping tbsp cashew or almond butter
- 1 tsp vanilla powder
- 1 tsp cinnamon
- 1/4 cup pumpkin or sunflower seeds- raw
- 1/2 cup walnuts
Bake at 325 for 15 minutes, flip over and bake another 11 minutes. Take out of oven and let cool for another 30 mins- do not disturb it and it will harden up. You can also shut off the oven and leave it inside the oven to cool for another hour and it will get crunchier.
For the parfaits:
Yogurt- I did 1 cup yogurt plus 1 scoop protein powder- makes 2 servings
Then layer yogurt, granola and frozen mixed berries
Mushrooms
(I usually use shiitakes- those are my fave in this recipe but TJ didnt have any when I went)
8 oz mushrooms washed and sliced
Mrs Dash seasoning
Chili powder
Spike seasoning
Bake at 375 for 15 mins, flip and do another 10
I usually leave them in the oven to cool down for an extra like 30 mins and they get really chewy and dehydrated!
*when I do shiitakes I do less time cause they dont have so much moisture
Baked tempeh- (per 2 packages)
2 tbsp Liquid aminos
4 cloves minced garlic
2 tbsp Date syrup
1/2 cup veggie broth
Black pepper
Sriracha
Whisk all ingredients together in baking dish then add chopped tempeh
Bake @ 375 for 25 mins, stir halfway throug
Sriracha cashew mayo
- 1/4 hemp seeds
- 1/2 cashew (or do all cashews)
- Soaked in boiling water for ~20-30 minutes
- 1/2 lemon juiced
- 1 garlic clove
- 2 tbsp sriracha
- 3/4 cup plain soy milk
Plain cashew cream sauce (for mayo, salad dressing or used in pasta cream sauce)
- 1/2 cup cashews (soaked)
- 1/4 cup hemp (soaked)
- 1/2 lemon
- 1 garlic
- 3/4 cup water
(I always soak my nuts and seeds in boiling water for 20-30 mins before blending)
Shopping list of everything used in this video-
2 bag frozen mixed berries
Protein powder
Yogurt
Rolled oats
Date syrup
Cashew butter
Cinnamon
Pumpkin seeds
Walnuts
3 packages Tempeh
Liquid aminos
Garlic
Veggie broth
2 packages mushrooms
Olive oil
Salt free seasoning blend
Spike seasoning
Chili powder
2 lbs carrots
1 cabbage
2 heads lettuce
1 kale
4 bok choy
2 cucumber
4 avocados
Raw cashews
Hemp seeds
1 lemon
Apples
Melon
Other stuff not mentioned but I used with these recipes
Ezekiel tortillas for wraps
Tomatoes
Onion
Kidney beans
Frozen mango for smoothies
Ground flax seeds

[@Alaskaventureswithbrodie]

I feel like your meal prep videos are so attainable and simple so anyone can do it. Not over the top

[@Chantymarie]

Oh good! That makes me so happy to hear!

[@user-vn6xo2tc9r]

Seriously love these video/preps and I selfishly wish you upload one every single week because I plan my entire week around them! 😋 So inspiring, thank you!!! 🫶✨🧡

[@ebells33]

I'm vegan and love all your recipes and meal preps you do!! Have learned so much from you thus far.

[@samanthat7553]

Love that this is super healthy and realistic for an average, young couple! I just recently did a budget and found I was spending about $400/month on fast food and getting lunch at the cafeteria at work 🤯 so I've set a goal of only eating out once a month and your ideas are super helpful! 😊

[@pattyk101]

Trader Joe's produce wash is basically liquid Castile soap. Make sure you buy a good brand of Castile made from coconut, hemp, and/or olive oil. It's cheaper than Joe's and you use the same amount and the same technique. Hint: you can reuse the soapy water multiple times. Just don't let the rinse water run into the bowl.

[@Chantymarie]

Oh that’s good to know! Thanks for sharing

[@jimw966]

These are just so relaxing and pleasing to watch. Perfect for a Sunday afternoon. Have a fabulous day Chanty 😃

[@WalkawayyyRenee]

Chanty, thank you so much for putting all your recipes and links in the drop down! I appreciate that so much. I have been watching your videos a lot lately. So inspiring and motivating. My fridge looks like yours now, and my tummy is sooo happy. Lol

[@sherri.]

I love watching you meal prep and explaining how you do things. Also, grocery hauls for ideas what to buy and tips how to store things like the lettuce. I’m going to try the tempeh soon! 😋

[@christy8323]

Love how you are educating us about the benefits of mushrooms!

[@juliad368]

Love how your produce isn't wrapped in a ton of plastic and how you water your plants with the water that you used to wash your veg.

[@MilaDanceSport]

More than 6 years of being whole food plant based vegan and trying to figure out tempeh, I couldn't until your video here. Thank you so much! Just made it! My family thanks you :)

[@NA-rx5oy]

I like how realistic and relatable you are

[@geneg3776]

One of the best plant based meal prep videos I've seen. Such great variety and easy to understand instructions.Thankyou

[@beehivekristine]

I love your prep videos! It really motivates me to get my veg prepped for the week! I also would love if you linked the bins that you store your greens in!

[@lizzzarduh]

We’re all so jealous of them haha

[@singingnomad5099]

Bin envy. Lol

[@tlc2338]

What containers do you use for your greens?

[@jacquelinebodine7920]

Please never stop making these. They are so motivational

[@bonnielemmon8493]

Those tulips are just beautiful. I like to have a new take on granola, it looked amazing. The mushrooms have been a staple in my diet every since you told us the recipe. Thank you for sharing new recipes. Have a wonderful week.😊

[@debbiepalmer1094]

Thanks for showing us how you used the ingredients, I'm always looking for new ideas, it looks delicious. I'd love to see more what I eat in a day/week vids, and a tour of what you are growing in your garden, vlogs, and more of the vids you already make, I really enjoy them. x

[@susanmccorriston1175]

I stumbled across this video and was hooked. The granola is my absolute favorite now (except cashews instead of walnuts). Never had tempeh before until watching this video. Thank you!

[@cyndij8312]

Love that you prepped ingredients then showed some meal ideas to use them. I've tried tempeh only once and didn't love it but will try it again the way you showed. I know Dr Fuhrman says to eat mushrooms daily but not raw so what you did with the mushrooms is a great idea. Thank you!

[@Chantymarie]

Thanks for watching!

[@happyc3789]

Another great food prep. Your videos are always simple, straight to the point of healthy eating. And thank you for being simple and healthy

[@Chantymarie]

Thank you so much that’s so nice to hear!

[@Dayna_Bennett]

Great vid! Tip for the cantaloupe. Set aside all the seeds you scoop out until you’ve finished cutting all the cantaloupe. Then take all the scooped out seeds and place in a mesh colander. Push down on the seeds over the cut cantaloupe. All the juices from the seeds makes the cantaloupe so much sweeter. Gotta try it!

[@hiya511]

Just had a big grocery shop this morning but plan on prepping tomorrow. I have a toddler that gets in the way 🤣 so will be a early morning prep 😅 i made chocolate chip cookies today and hard boiled some eggs. Tomorrow im going to roast a chicken and cut up a whole bunch of vegetables 😅 im on a weight gain journey and having everything prepped and ready helps so much and reduces food waste!! ♥️

[@anonymousanonymous2225]

Hi!! I made the granola, mushrooms, cashew sriracha "mayo" and reg "mayo"!! Everything is so easy to make and so so delicious!!!!! Thank you!!!!

[@Chantymarie]

Ahhh I’m at so glad to hear that!!! So happy you liked it!!

[@kimclark399]

Wow those sushi bowls looked amazing! I need to try those next week. This week I am making hummus wraps like the Pioneer Woman's recipe but vegan with Dr. Furhman's no-oil walnut vinaigrette dressing and a southwest sweet potato, black bean and rice skillet.

[@Chantymarie]

Sounds delicious!!

[@The.Journey.to.Freedom]

Great relaxing and inspiring video! Thanks for sharing!

[@TreeHugginT]

I use that same base for a few of my dressings/sauces too. The plain cream, I make a ranch sauce too, with mostly fresh herbs + dill seed. I had someone tell me that's why my ranch sauces never tasted like ranch and once I started using it, I really she knew what she was talking about. I (accidentally) soaked my cashews and hemp seeds overnight last time I made it and it actually turned out to be my best batch. A happy little accident and now that's how I'll make it from now on.

[@smyrie0805]

As always, thank you for the inspo! Would love to see a "what I eat in a week" for even more recipe inspo 🙏🏽💕

[@user-vn6xo2tc9r]

I need all of your containers, they’re so cute

[@beccasteele6874]

You really know how to do a fantastic meal prep! 🎉

[@Chantymarie]

I appreciate that! ☺️

[@92fathead92]

They make a salt-free Spike seasoning! It's amazing too.

[@deborahshugars8214]

I wrote down every recipe. I subscribed. Thank you!😊

[@Chantymarie]

Thank you so much!!

[@TamaraKis-bv3qs]

Glyphosate is a total herbicide, it would also destroy the oats so it's not used in conventional agriculture as a herbicide. For example, fluoksipir is a herbicide that is used in my country for oats, but can only be used until 2 months before harvest.

[@Chantymarie]

oh ok interesting!

[@sujatadutta6474]

Absolutely enjoy all your videos from day 1.stay blessed child

[@singingnomad5099]

Thank you so much! You’ve shown me where I’m missing it - with eating a plant diet. It’s the meal prep!!!❤

[@Chantymarie]

It’s so helpful!

[@carrieg9232]

I think this one is my fave meal prep! Tell Colin to save a couple tempeh for the cook. Grrr. Lol

[@muackisaid9123]

I don't eat plant-based, but I always try to include more plants in my diet. Thank you. Your meal plan looks delicious.

[@cherhonda]

A1 Production👏🏾

[@LauraCastillejos]

The sushi bowl looks delicious! thanks for the video, Chanty! 💕

[@TheConscientiousEater]

Loved this! And loved learning that baking tempeh in that much broth would help it soak up all that flavor!

[@Chantymarie]

Yes it helps so much!

[@maureenharness1804]

First time watcher here. Liked this video very much. The time, choices, and prep work felt considered and authentic. Just like here's what you do, and I can do it too :) Truly, my favorite part was when you planned on using tempah for a meal and you BF had eaten it up. LOLOLOL! So real!! Subscribed and look forward to watching more videos from you.

[@TrulyTara86]

Always love your meal prep videos ! They’re the best . If I lived closer to you , I’d hire you to be my meal prepper! Lol . Your meals always look so delicious!

[@MeBeingAble]

My 2 most fav mushroom recipez are just fried in garlic butter and (2) in a home made white sauce

[@user-vn6xo2tc9r]

Thanks for sharing the meals you made too!!!

[@layladarby1994]

Omg, food looks amazing, tulips are beautiful in the background.

[@inawertzberger2580]

Chanty Marie, you make that ingredient prep look so easy! Thank you for this encouraging video. Just made a riff on the cashew cream. Added a bit more lemon juice, Dijon and parsley. (Can’t do garlic.). Soooo yum! Appreciate your great ideas plus included recipes.

[@DM-eb7tu]

Hi Chanty, another amazing video. Thank you!!!

[@anniebird248]

it truly is so impressive and such a wonderful skill to develop. great video.

[@Chantymarie]

Thank you so much!

[@josmith2002]

Buy an IKEA salad spinner to dry your lettuce after you wash it 😊 And I have never seen veggies being washed in soapy water before 😮- I just use water to remove any dirt which easily rinses away. I enjoy your video. Thankyou 😊😊

[@Chantymarie]

I have one of those ikea spinners! But the amount of lettuce I use takes forever to spin it all 😂😂 thank you 🥰

[@rosemaryarmstrong8264]

Where do you get those containers that you put your greens in?

[@olenaha]

Ummm sriracha cashew mayo....where have you been all my life? Soooooooo yummy!!! Thanks!

[@JulieB_68]

Your prep videos are just awesome., I always learn something from watching them.

[@carlagribi6142]

I saw a yummy recipe where shrooms are sautéed and added some vegan gravy with marsala wine. Sounds so warming

[@Jessicamvflorida]

I only fry garlic in olive oil, then mushrooms and parsely, until they are cooked...its amazing everytime.

[@Chantymarie]

Sounds delishhhh!

[@joeyq9953]

Chanty = queen of calm

[@Chantymarie]

you think so?! 😌😌

[@lisengel2498]

And I am also very impressed about your very large super equipped kitchen style - my kitchen is very much smaller and I Will have to do everything smaller - but I love your kitchen practice. Its very inspiring and I am looking forward to Watch how you preparevfor camping 😊🎶🍀🎵💚🐸

[@simply_fatima_amiri]

Aaaaw amazing meal prep ideas tx

[@kevinduncansr4491]

Perfection thank you much thanks for showing how you use your preps very important to know how to use

[@TheCrisses]

Note that maple syrup (mentioned in making refined sugar free granola) is refined sugar. A person has to boil maple sap for hours to make it. It may be a very easy form of refining sugar, but it's refined nonetheless.

[@samaracchalia6780]

This was a very simple and helpful video though I don't know what some things are but mostly helpful 😘

[@BrendaHoward411]

I would love to see a couple green drink recipes and the type of juicer you use.

[@Randilynn66]

Hey if you poke a hole with a safety pin,in the bottom of each Tulip stem, they won’t droop.

[@Chantymarie]

I gotta try that!

[@irisrichmond2423]

You are amazing!! My gosh I would love for you just to come to my house and help me plan all these meals etc. how did you learn how to do all of these recipes!! Thank you so much for sharing!! Definitely will be making these meals! Slowly been trying to transition over to plant based but my husband and I do like chicken but, I’m sure I can get away from it if I new how to make these meals!! Thank you!!!

[@Chantymarie]

thank you so much! ive been eating this way for 10 years so after a while you just learn how to make lots of recipes!

[@michellel8537]

Such great meal prep ideas. I'd love these in a cookbook!!!

[@hayden6291]

I cannot thank you enough for all your content! It truly inspires me to eat healthier and meal prep more. Btw, where do you get your jars and plastic containers (that you put all your veggies and mushrooms/parfaits?) they are so cool and cute! Thanks again, you’re awesome!!! ❤🎉

[@antonette7801]

Love your videos, such great inspiration. You've mentioned your garden a few times, would love a tour

[@Chantymarie]

Thank you so much! There’s not much in it right now but once it gets growing I def want to film some garden videos!

[@lifewithme777]

Wow one of the best meal preps I've seen so far very motivating ty for sharing☺

[@Chantymarie]

Thank you so much!

[@Anyablue]

Just made the tempeh and it’s delicious! My new favorite way to prepare it!

[@Chantymarie]

Yayyy that makes me so happy to hear!

[@emilymarshall5523]

Your prep videos keep me inspired! Love your channel :) Thanks!

[@Chantymarie]

Thank you so much!

[@kaygangiah5716]

I love your clean eating meals!!! Where do u buy your large veggie containers from?

[@Chantymarie]

They are from tj maxx in the office organizing/ container section!

[@jennybushnell9995]

Thank you! I loved everything you made!

[@Chantymarie]

Thank you so much!!

[@NoleGal94]

LOVED this video!!! Super helpful.

[@janetsimon2445]

Another amazing video. Thank you!

[@mmcmp322]

Great ideas for preps so good!

[@keridevita5367]

FYI SPIKE has a salt free option...it's a blue label. Red label is the original blend with salt added

[@joannab6713]

I have just discovered your channel. It's great!

[@tanyam1492]

You are content inspires me every time!😊 can you possibly share? Where are you get all these amazing containers? I want to store your lettuce and some thing I never knew existed. Also, those adorable containers with the wooden lids? Thank you so much please continue making these. I don’t know what my family would eat if you didn’t lol.

[@Chantymarie]

Thank you! The big containers are from tj maxx in the office organizing section!

[@josmith2002]

@@Chantymariesince so many people are asking about your containers maybe you could do a video at your local Kmart or other big basic store to show people the variety of containers that are available out there to buy 😊

[@christinegonzalez7976]

This was sooo helpful!! Love your recipes and meal ideas so much. Could you share what containers you use for your greens? I have trouble with veggies spoiling quickly

[@moomoocho1196]

Love the prep video’s! Thank you, I know what I am eating next week 😊

[@GidgetTrish]

Fantastic video. Thanks so much. 🥰

[@meme-ep6hj]

Those tulips remind me of France❤... Don't know why though 🗼

[@yolandasanchez1704]

You are the best God blessed you🙏🤗💕

[@angelawade1445]

Loved it all. Another great video.

[@saraf8863]

Loved this video! I'm going to try that granola and the sauces. All looked amazing!😄

[@Chantymarie]

Thanks so much!

[@tylerbarrick749]

I’ve always wanted to make my own granola. They’re always loaded with sugar

[@jenniferduncan4490]

Loving the glass containers, what kind are they

[@kathyjohnston3971]

Wow amazing. Your complexion is amazing

[@Chantymarie]

Thank you! There’s a smoothing filter on the camera!

[@sherhamon692]

Soooo yum !!! Thanks for sharing❤

[@karenmabe9819]

Great ideas! Thank you.

[@coloradotrish7297]

Another fabulous post!! Can you provide the link to purchase the big, clear boxes for greens? I expect they are bpa free. It is amazing your greens stay fresh with so much water on them still. Right now I take spinach and layer it between paper towels and am looking for an even better way to keep it fresh. ps. In cutting cabbage if you chop it in half then chop away it's much easier than tackling the entire head. Always looking for non-meat healthy breakfast options that aren't just oatmeal. And on the mushrooms I think they're great for brain health too = thanks for including the mushroom link. Best, from cloudy Colorado!

[@michellealbrecht2222]

I like your lettuce container

[@alexachenbach821]

Use ice cub trays😊

[@_GirlBurpVideos]

Chanty I love your Videos😍

[@lynnykhoury]

The sushi bowl looked so good!

[@Chantymarie]

its one of my faves! thank you!

[@jentran2713]

Can I please come live with you??? Your recipes all look so delicious!! 😍

[@Bel-qv2gn]

Hi. Where can we purchase the airtight containers from to keep greens fresh. And what’s the brand? Links are in the description for everything else except for the containers. Please and thank you.

[@samanthabean6362]

Learned a lot! Thanks for the chock full video.

[@Chantymarie]

Thank you for watching!

[@marisa9159]

1st time watching one of your vid's and I really enjoyed it. I was wondering where you picked up those large vegetable storage containers? thank-you,

[@romycavanagh2658]

another great video. i would like to see a video showing your veggie garden. please

[@Chantymarie]

I just planted new seeds about a month ago so once it’s up and growing I’ll do a tour!

[@liene4619]

This looks so good! ❤

[@Chantymarie]

Thank you!

[@olenaha]

Hi! I'm curious about what produce bins you use (for your greens). Could you please tell me the name brand? Thanks!

[@Chantymarie]

They are from tj maxx in the office supplies section!

[@olenaha]

​@@Chantymarie Thanks! So office supplies can do the job too :) Good to know.

[@yeseniavasquez11]

I love the vase. ❤ where did you buy it? 😍