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Fall meal prep | A vegan and hearty week

4 October 2019Anaïs

Hello and welcome to this fall meal prep 😊

I don’t know what the weather is like in your homeplace right now, but living in Alsace, I’m slowly freezing! And what better excuse to turn on the oven and start to cook? As for each prep meal, I start cooking on Sunday after a good breakfast and I usually prepare 5 breakfasts, 10 lunches, 10 dinners and 1 snack. At the end of the afternoon, I saturate my fridge with a whole week of meals, plus a little extra for cravings 😊

Thanks to this meal prep, I know that I wouldn’t have to cook a single day of the week, that it will be enough for me to reheat dishes that have already been prepared with love. That’s great to stay relaxed throughout the fall, and enjoy healthy and comforting meals!

These fall meal prep recipes are:

– 100% plant-based
– Refined sugar free
– Healthy and yummy
– Fast prepared
– Zero waste

Are you ready? Let’s get started! 😋

Here’s the menu waiting for you in this fall meal prep:

Monday:

Banana, pear and chocolate smoothie (❄️)
Fall salad jar
Shell pasta risotto

Tuesday:

Pumpkin pancakes
Surprise mashed potatoes
One pot quinoa and roasted veggies

Wednesday:

Banana, pear and chocolate smoothie (❄️)
Mushroom-carrot-cranberry quiche (❄️)
Stuffed butternut (❄️)

Thursday:

Pumpkin pancakes (❄️)
One pot quinoa and roasted veggies (❄️)
Shell pasta risotto (❄️)

Friday:

Banana, pear and chocolate smoothie (❄️)
One pot quinoa and roasted veggies (❄️)
Mushroom-carrot-cranberry quiche (❄️)

Snack :

Apple-cinnamon pound cake

Now that you know what’s on the agenda, let’s move on to the recipes! 😊 If you prefer the recipes in video, here is the one for this fall meal prep:

I start with the basics by preparing the milk that will serve for my pancakes, smoothies and pound cake!

Hazelnuts milk:

90 gramms of hazelnuts
1 liter of water
½ teaspoon of vanilla powder (optional)

The process:

Soak the hazelnuts overnight in the fridge. Rinse them well and drain. Place all the ingredients in a powerful blender and mix for about 30 seconds. Filter with a cheesecloth and place in a bottle. This milk can be stored in the fridge for up to 3 days.

Once the milk is ready, I continue by pre-cutting fruits for three smoothies. When I’m ready to drink them, I just have to place them in the blender with liquid (the hazelnut milk prepared earlier for example!) to have an express breakfast.

Banana, pear and chocolate smoothie (three servings):

3 pears
2 bananas
Cocoa powder
Plant-based milk (depending on the desired consistency)

The process:

Wash the pears. Peel and cut the fruits and place them in three freezer bags. Freeze. When preparing the smoothie, put the contents of one of the bags in the blender. Add some cocoa powder and a good quantity of liquid. Mix until a smooth and homogeneous result is obtained.

I continue with the pancakes, for crazy breakfasts! In my mind pancakes for breakfast have the scent of the weekend, of cocooning 😊

Fall Meal Prep Pumpkin Pancakes
Once is not customary, the photos aren’t in the good order !

Pumpkin pancakes (two servings):

200 grams of flour
2 teaspoons of baking powder
1 tablespoon of cane sugar
200 grams of pumpkin purée
50 grams of applesauce
240 to 260 grams of hazelnut milk
Cinnamon, nutmeg, vanilla powder, salt

The process:
Mix all the dry ingredients then gradually add the liquids. Let sit for about ten minutes then cook in a small greased pan. This breakfast can be stored in the fridge for up to 3 days.

It is time to start preparing the first lunch, as it requires a lot of cooking. You’ll see, it’s really worth it! It’s the kind of dish that brings back to childhood with its playful side 🧸 it’s the ideal recipe for a fall meal prep!

Fall meal prep Mashed potato

Surprise mashed potatoes (two servings):

250 grams of potatoes
50 grams of flour
1 teaspoon of baking powder
50 grams of vegan yoghurt
Salt, pepper, nutmeg
4 no-meatballs
2 tablespoons of soy cream
50 grams of grated vegan cheese

The process:

Wash the potatoes and cook them in water for about 25 minutes. Peel and purée them. Mix potato purée, flour, baking powder and yoghurt. Add the spices. Form a ball with this dough, stuff with a no-meatball. Repeat until all the dough is used.

Place in a greased dish and place in the oven at 350°F or 175°C. After 30 minutes of cooking, pour the cream and grated vegan cheese over the potato balls and place back in the oven until golden.

While the surprise mashed potatoes are cooking, I’ll start the shell risotto! This comforting dish is perfect for the first colds, it warms the belly and the heart 🥰

Fall meal prep Pasta risotto

Shell pasta risotto (four servings):

400 grams of shell pastas
500 grams of mushroom
800 grams of vegetable stock
120 grams of vegan white wine
100 grams of soy cream
Grated vegan cheese
Salt, pepper, parsley

The process:

Slice the mushrooms. Cook them in a frying pan with margarine. Season with salt and pepper and set aside. Put the shells and white wine in a saucepan over medium heat. Wait until the liquid has completely evaporated, then add some vegetable stock. Mix until evaporated and add stock. Repeat until the shells are cooked (about 8 minutes). Add salt, pepper, soy cream, grated vegan cheese, parsley and the mushrooms.

The shell risotto is ready but the oven is still not available, so we continue with the autumn salad jars!

Fall meal prep Salad jar

Fall salad jar (two servings):

3 leaves of kale
100 grams of cauliflower
50 grams of green lentils
1 apple
One handful of chopped nuts
One handful of cranberries
Salt, pepper, nutritionnal yeast

The process:

Cook the cauliflower in water, then place it in a pan with the nuts. When everything is well roasted, set aside. Cook the lentils in water, drain them and season with salt, pepper and brewer’s yeast. Prepare the kale by removing the stems and chopping it small. When everything is in pieces, massage the cabbage for a long time to make it more tender. Place the kale in a container with some oil, let it rest for a few minutes. Meanwhile, cut the apple.

Put the salad in a jar, in this order: Kale, lentils, apple, cauliflower and nuts, kale, apple, cauliflower and nuts, cranberries.

Close the jar and place immediately in a cold place. This salad can be kept for a very short time.

That’s it, the potato balls should be out of the oven now, so it’s time to prepare the roasted vegetables and the quinoa one pot. This express dish is the perfect combo for this fall with its seasonal flavors 🍂

One pot quinoa and roasted veggies (six servings):

6 little potatoes
1 sweet potato
6 carrots
Half a cauliflower
1 tablespoon of olive oil
Salt, pepper, paprika, chilli pepper, nutritional yeast

The process:

Peel all the vegetables. Wash and cut into large pieces. Place everything in a bowl, sprinkle with the spices and mix well. Drizzle olive oil over and mix again. Place in a dish and cook for 40 minutes at 370°F or 190°C. During this cooking time, prepare the one pot quinoa:

150 grams of quinoa
1 cube of vegetable stock
200 grams of soy cream
Salt, pepper, nutritionnal yeast

The process:

Rinse the quinoa well, add salt, pepper and nutritionnal yeast. Mix then add the stock cube and cover with water. Let it simmer, stirring regularly. The cooking can take up to 35 minutes depending on the quinoa. Do not hesitate to add water if necessary. Add the soy cream just before serving.

When the vegetables and the one pot are ready, the oven is empty again! We continue with this extra gourmet quiche recipe. I’m addicted to this savory pie, I make it all fall long!

Mushroom-carrot-cranberry quiche (four servings):

250 grams of pie dough
200 grams of vegan yoghurt
100 grams of soy cream
15 grams of cornstarch
15 grams of water
300 grams of mushrooms
200 grams of carrots
200 grams of chestnuts
1 tablespoon cranberries
3 tablespoons of nutritionnal yeast
Salt, pepper, curry, turmeric

The process:

Form the pie and prick it. Mix the yogurt with the cream, cornstarch and water. Season generously and reserve this cream. Cook the chestnuts in water or take cooked chestnuts in a jar. Grill the carrots and mushrooms. Leave to cook and add the chestnuts. Spice with salt, pepper and curry. Place 2/3 of the vegetables in the pie shell, set the rest aside to add the cranberries. Pour in the cream and cook for 30 minutes at 350°F or 180°C.

Decorate with the rest of the filling and place back in the oven for about ten minutes.

There should be a little space left in the oven, just enough to add a small butternut squash! This dish is so seasonal, I had to put it in this fall meal prep 🍁

Fall meal prep Stuffed butternut

Stuffed butternut:

Half of the hazelnut okara (about 50 grams)
1 butternut squash
2 kale leaves
100 grams of chestnuts

The process:

Bake the butternut squash in the oven, keeping the skin – just prick it – for about 30 minutes at 350°F or 180°C. Meanwhile, remove the ribs from the kale and chop it up. Mix it with the chestnuts and okara. Season with salt and pepper. At the end of cooking, cut the squash in half, remove its seeds and dig in its flesh. Cut the cooked flesh into cubes, add it to the kale mixture. Garnish the butternut “shells” and place them back in the oven for about 20 minutes.

The quiche and stuffed butternut are cooked, it’s time to prepare the snack of the week! I would like to take this opportunity to introduce you one of my favorite pound cake recipes of all time 🍞 🍎

Fall meal prep Pound cake apple cinnamon

Apple-cinnamon pound cake:

90 grams of neutral oil
100 grams of brown sugar
200 grams of soy yoghurt
130 grams of hazelnut milk
350 grams of flour
2 apples (+/- 200 grams)
2 tablespoons cinnamon
2 tablespoons baking powder
2 tablespoons lemon juice
Salt, vanilla powder

The process:

Peel and cut the apples into small pieces. Sprinkle with cinnamon and mix well. Set aside. Mix the oil with the sugar and then add the yoghurt. Add the milk and then the flour gradually. Finish with the baking powder, lemon juice, salt and vanilla powder. When the dough is well mixed, add the apples-cinnamon. Pour into a well-greased cake pan; bake for about 20 minutes at 390°F or 200°C, then lower to 350°F or 180°C and continue baking for about 15 minutes.

There you go, this fall prep meal is over! You are ready for a quiet week, with warm and comforting lunch boxes! Enjoy this opportunity to take some time for yourself, fill your planner, plan your next vacation… 😊

Bon appétit! 😊

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