Скачать или смотреть The ULTIMATE meal prep! 😍👩‍🍳 plant based & high protein

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My Instagram:   / fitgreenmind  
My cookbook: https://www.make-it-maya.com


RECIPES FROM THIS VIDEO:

FREEZER PANCAKES:
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-110g flour
-2 Tsp baking powder
-OPTIONAL: salt, cinnamon
Stir to combine.
-200ml plant milk
-1 Tbsp oil
Stir until it’s a thick batter.
Fill in an ice cube tray and freeze.
When you wanna have pancakes: fry them covered on medium heat on each side for a few minutes.
Serve with yogurt, maple syrup and berries.

GRANOLA:
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-5 Tsp coconut oil
-5 Tbsp maple syrup
-a pinch of salt and cinnamon
Melt in a pan.
-125g oats or millet flakes
Add and toss around on medium heat for 3-4mins.
Transfer to parchment paper to let it cool down completely before transferring to a jar.
Serve over yogurt and fruit. (I mixed coconut yogurt with protein powder)
FAVORITE RICE BOWL:

COUSCOUS SALAD
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-210g pearl couscous
Boil in salted water for 8-10mins
-a handful chopped cilantro
-a handful chopped parsley
-1 TSP cumin
-1 TSP salt
-1 TSP paprika
Add everything to a container and mix well.
Store in the fridge up to 4 days

COUSCOUS SALAD
———————————
-210g pearl couscous
Boil in salted water for 8-10mins
-a handful chopped cilantro
-a handful chopped parsley
-1 TSP cumin
-1 TSP salt
-1 TSP paprika
Add everything to a container and mix well.
Store in the fridge up to 4 days

TOFU FETA———————————
-200g firm tofu, cut in cubes
-100ml olive oil
-1 TSP dried Italian herbs
-juice of 1 lemon
-1 TSP garlic powder
-1 TSP salt
-1 TSP paprika
Give it a good shake
Store in the fridge up to 4 days

LAAB STYLE TEMPEH:———————————
-200g tempeh, crumbled
Fry in oil for a few minutes.
-2 TBSP light soy sauce
-juice of 1 lime
-1/2 TBSP sugar
-a bunch of chopped cilantro
-salt to taste
Mix well.
Store in the fridge up to 4 days

TAHINI SAUCE:
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-4 TBSP tahini
-2 TBSP maple syrup
-juice of 1/2 lime
-1 TSP Marika
-1 TSP cumin
-salt to taste
-water to thin
Stir well.
Store in the fridge up to 4 days

MISO SESAME DRESSING:
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-2 TBSP soy sauce
-2 TBSP vinegar
-2 TBSP maple syrup
-4 TBSP sesame oil
-1 big TSP miso paste
-optional: ground ginger to taste
-sesame seeds
Mix well.
Store in the fridge up to 4 days

TOMATO PICKLES:
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-250g cherry tomatoes, halved
-3 TBSP balsamic vinegar
-salt to taste
-1 TBSp sugar
-a few basil leaves
Store in the fridge up to 4 days

CUCUMBER PICKLES:
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-1/2 cucumber
-3 TBSp white wine vinegar
-3 TBSp water
-1 TBSp sugar
-salt to taste
Store in the fridge up to 4 days

CHOCOLATE DATES:
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-6 dates, pitted
-6 TSP peanut butter
-75g melted dark chocolate
Fill each date with peanut butter.
Add dark chocolate on top and refrigerate up to 7 days.


Much love
Maya :)