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  • Hey guys! Welcome to Week 2 of our Meal Prep Made Easy series. I'm really excited about

  • this series because every week this month, I'm going to be sharing a brand new menu that

  • you can prep on Sunday so you're eating well, all week long. Today's menu is really exciting

  • because it's full of beautiful, bright, fresh flavours and a ton of nutrients. All of these

  • incredible recipes are available in my Meal Prep Made Easy eBook. It contains all of the

  • recipes, shopping lists and lots of tips and tricks for simplifying your Sunday meal prep.

  • All the details are in the description box below. Now let's get started with our Coconut

  • Curry Soup. I love this soup because it can all be made in a slow cooker. Basically, it's

  • just a dump and stir. For this yummy soup we are starting with some coconut milk. Now,

  • I'm using full fat coconut milk but you could definitely use light coconut milk here if

  • you wanted to. And to that I'm going to add some vegetable broth. Next, I've got some

  • red curry paste. You don't want red curry cooking sauce, that is a different thing and

  • does not have the same amount of flavour. So I'm going to add that to my slow cooker

  • with a little sprinkle of brown sugar and some peanut butter. If you have a peanut allergy

  • in your house, no problem at all - you can either leave it out or sub in some tahini

  • sauce which is actually made of ground sesame seeds. We're also going to add some fish sauce.

  • If you wanted to keep this completely vegetarian, you could leave the fish sauce out but it

  • definitely adds a nice, savoury flavour to the soup. And of course, nothing packs a punch

  • quite like the combination of garlic and ginger so we're going to add a whole lot of both.

  • We're going to whisk all of this yumminess together until it's nice and smooth and then

  • we're going to add our veg. So, I'm adding some finely sliced onion, some beautiful red

  • bell pepper and some mushrooms that I've just sliced really thinly. I'm doing this with

  • cremini mushrooms but feel free to do this with white button mushrooms instead. Finally,

  • I'm going to add some firm tofu that I've just cut into cubes. If you didn't want to

  • use tofu in this recipe, you could definitely add some cooked chicken or some shrimp instead.

  • Those would both work but I highly recommend you add them at the end of cooking as opposed

  • to at the beginning. So we're going to stir all of this awesomeness together and it's

  • this simple. You can either do this low over 6 to 8 hours or on high for 2 or 3 hours.

  • Your house is going to smell amazing, trust me. And after about 2 and half hours on high

  • you have this gorgeous concoction. I'm just going to finish this off really simply with

  • some fresh lime juice; this is just going to brighten up all of those flavours. And

  • some freshly chopped cilantro. I know some of you are cilantro haters but trust me, all

  • of these flavours together you won't even taste it. This soup can be served over rice

  • or vermicelli noodles or it can be eaten completely on it's own. It will last in your refrigerator

  • for 4 or 5 days or in your freezer for up to 3 months. Next up, we've got some beautiful

  • Sesame Ginger Salmon and I'm real excited about this because take a look at these salmon

  • fillets - they are spectacular. And we're just going to whip up a really simple marinade.

  • I'm starting with a little bit of sesame oil and to that, I'm going to add some rice wine

  • vinegar. Next I'm going to add some soy sauce, some honey and some sriracha if you like the

  • heat. You can definitely leave it out if you don't but trust me, it takes this salmon to

  • a whole other level. I'm going to finish this yumminess off with some minced garlic and

  • some freshly grated ginger and then I'm going to whisk it all together. I'm going to transfer

  • my salmon to a zipper bag and pour my marinade over and make sure it's well covered. Once

  • your marinade is evenly distributed, you're going to put your salmon in the fridge for

  • 20 to 30 minutes and let it soak up all that tasty flavour. Once the salmon has soaked

  • up all of this beautiful flavour, we're going to transfer it to a baking sheet lined with

  • parchment paper. Trust me when I tell you that parchment paper is a really good idea

  • with this recipe because the honey in that marinade loves to caramelize and is a real

  • pain to get off your pan afterwards. And then we're just going to finish these with some

  • sesame seeds. Sesame seeds are loaded with nutrients; they also give the salmon a beautiful

  • crunch. Into the oven it goes at 375°F until the salmon is cooked through. This gorgeous

  • salmon can be stored in your refrigerator for 2 to 3 days. I like it best when served

  • with rice or over salad or with these amazing roasted veggies I'm about to show you. For

  • my roasted veggies this week I'm starting with some beautiful mushrooms that I've just

  • cut into quarters. To that I'm adding some fresh green beans that have been trimmed and

  • some sliced red bell pepper. I'm going to season them simply with a little bit of sesame

  • oil, some soy sauce, some salt and some pepper. We're going to toss these all together well,

  • pour them onto my baking sheet and into the oven they go at 375°F for about 15 to 20

  • minutes or until these veggies are cooked to your liking. So good! Just get yourself

  • a fork man. These veggies can be stored in the fridge for 4 to 5 days and they are delicious

  • eaten hot or cold, with pretty much anything. Next on today's menu we've got some awesome

  • Veggie Fried Rice. It's really easy to make and it can be made with leftover rice or you

  • could swap out the rice and actually use quinoa instead. So we are getting started by cooking

  • our rice. I'm using vegetable broth to cook my rice because I think it adds some nice

  • flavour. I'm going to bring it to a boil, put on the lid, turn my heat down to low and

  • let it simmer for 10 minutes. After 10 minutes, I'm going to turn off the heat completely

  • and let it sit for another 5 minutes so it absorbs all that beautiful vegetable broth.

  • Then I'm going to get started on frying up my veggies. So I've got a frying pan on the

  • stove and to that I'm going to add some oil. Once my oil is heated up, I'm going add some

  • finely diced onion and saute it for 3 or 4 minutes or until it becomes soft and translucent.

  • Next I'm going to add my peas and carrots. I'm cheating with frozen peas and carrots

  • here. If you want to go ahead and use fresh, by all means, it's totally cool. While all

  • of this is getting hot and bothered, I'm just going to whisk up 2 eggs. Now that my veggies

  • are nice and soft, it's time to add my garlic. I'm going to cook the garlic for about 30

  • seconds before mixing all the veggies and then tossing them over to one side. On the

  • other side of the pan I'm going to scramble a few eggs. If you want to keep this recipe

  • vegan, leave the eggs out - not a problem at all. We're simply going to scramble our

  • eggs and mix them with our veggies. Then it's time to add our rice. My rice is freshly cooked

  • and ready to rock. We're going to season this simply with some soy sauce and some sriracha

  • if you enjoy the heat. And then we're just going to fry it up for 2 or 3 minutes. It's

  • as easy as that. You have Veggie Fried Rice that your whole family will love. You're welcome!

  • For lunch this week I'm making Tangled Thai Salad In A Jar. And it all starts with a really

  • beautiful peanut dressing. We are going to be combining some sesame oil, some soy sauce,

  • some lime juice and then I've got some peanut butter. Some minced garlic, grated ginger

  • and then a nice drizzle of honey. Then we are going to put our big muscles to work.

  • To build my salads I'm going to add a few tablespoons of this delicious dressing to

  • the bottom of each jar. Then I'm going to layer in my veggies. As you can see I've cut

  • my veggies really finely to create that tangled look. For my red cabbage and red peppers I

  • used a sharp knife but for my carrots and cucumbers, I actually used this really cool

  • tool I have that juliennes your veggies. If you don't have a tool like this, it's totally

  • fine.You can use a vegetable peeler to create little ribbons. Look how great these cucumbers

  • look, they're so fun. I'm going to start with my red cabbage. The heartiest vegetables,

  • when it comes to salad in a jar, should always be on the bottom because they are the ones

  • that will be in contact with the dressing the longest. Then my carrots, my red bell

  • pepper and finally, all of this beautiful cucumber. I'm going to finish these off with

  • some green onion for flavour and for some crunch, I'm adding some crushed cashews. These

  • are optional but they add crunch and of course, compliment that peanut butter dressing really

  • nicely. On go the lids and there you go, lunch is served. To eat these, all you need to do

  • is give them a good shake and you can pour them into a bowl or eat them directly out

  • of the jar. For breakfast this week, I'm pre packaging some Mango Mandarin Smoothies. Now

  • I love pre packaging my smoothie fruit because come morning all I need to do is dump it into

  • a blender with a little bit of almond milk and breakfast is served. It's as simple as

  • that. In this case, I've got some mangoes that I've diced up and I'm simply going to

  • divide them into 5 jars. If you don't have hundreds of mason jars like I do, you can

  • definitely do this in zipper bags instead - that will totally work. Then I've got some

  • peeled mandarin. We're going to finish these off with a little bit of fresh ginger. I like

  • to pre-grate my ginger because my blender does not handle the stress of going through

  • an entire nub of ginger. If yours can, by all means, just put a little piece in there

  • and call it a day. And that's it! You can put these in the fridge and come morning,

  • just dump one into your blender with a splash of almond milk and there you go. Bada bing,

  • bada boom! Breakfast baby! Finally on today's menu, I have an awesome snack idea for you

  • guys. It's my Wasabi Edamame Hummus and of course, it's made with edamame beans.Now for

  • this recipe I like to use frozen edamame beans that have already been shelled. And all I

  • do is cook them really quickly and then they are ready to use. So I've got my cooked edamame

  • beans in the bowl of my food processor and to that I'm going to add some lime juice,

  • some soy sauce, some minced garlic and some wasabi paste. Now, when it comes to wasabi,

  • you can add a little or a lot like me. The choice is really yours. We're going to top

  • this all off with some fresh cilantro and then give it a good blend. And then it's time

  • to add our oil. We're going to add our oil, a few tablespoons at a time until the dip

  • reaches the consistency we want. Season this liberally with salt, give it another few pulses

  • and it's ready to serve. I like to put these in individual jars and then serve them with

  • fresh veggies for dipping. I really hope you guys love today's menu and if you give any

  • of these recipes a try be sure to Tweet or Instagram me a photo because you know I love

  • seeing what you're coming up with in your very own kitchens. And don't forget that this

  • menu and lots of others are available in my Meal Prep Made Easy eBook. It's got tons of

  • recipes, all the shopping lists and lots of tips and tricks for making your meal prep,

  • super simple. And finally, if you haven't already, be sure to SUBSCRIBE because there

  • is lots more meal prep where this came from!

Hey guys! Welcome to Week 2 of our Meal Prep Made Easy series. I'm really excited about

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ヘルシーな食事の下ごしらえ|メニュー2 (Healthy Meal Prep | Menu 2)

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    神木 に公開 2021 年 01 月 14 日
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