Making easily the Lunch Food

Making Food for Lunch in Super Bowls

You can noticed that the meal preparation trend online where dozens and dozens of meals are preparation in containers for the entire week. I can say that will probably never be me. I once tried an over ambitious meal preparation and not only did I end up with way too much food, but it took up most of my day. On the flip side, I’ve realized that my veggie intake falls pretty flat when I don’t do any preparation at all.

So there has to be a Happy Medium

This little dilemma is exactly why I came up with a simple plan that totally fits into my life these days. The recipe below, which is totally customizable! It takes less than 30 minutes of active preparation time, but makes enough food for several portions, increasing the odds that you’ll be a veggie powerhouse for the workweek. I love how I can quickly reheat a couple things and build a hearty, nutritious bowl in a matter of minutes!

Meal preparation Method

·         Roast two huge sheets of veggies

·         Cook a grain

·         Chop a couple fresh veggies

·         Have toppings on hand, ready-to-roll—things like avocado, nuts and seeds, beans, dressing, etc.

This method has dramatically changed my meals in recent weeks for specially lunches.  All of the ingredients can be changed up so it never has to be repetitive and you can be flexible with using what you have in your home presently. It helps cut down waste because you can easily use up those “on the verge of dying” veggies in your crisper. Just throw “in the oven and roast the heck out of” And if you get tired of bowls, throw the preparation food into delicious wraps or even soups and stews.

I’ve provided a detailed recipe below because it helps to have something to work from the first time, but like I said, feel free to run with it. If you simply commit to roasting 3 big sheets of veggies, cook a grain, and chop some fresh veggie, you’ll be well on your way to making easy throw-together Super Bowls all week long. My future hungry self has been thanking me a lot. Before I go, I want to mention that some cooking Apps is you can get from websites, You’ll find these delicious Super Bowls in there, as well as more than 200 of my plant-based recipes.

I interested having preparation food in the fridge, but don’t love doing hours of meal preparation each week. So I came up with this simple method that takes just 30 minutes of active preparation time. The healthy food components can be enjoyed for several days in Super Bowls, wraps, and even stirred into soups! Super Bowls are so fun for family meals because you can switch up the veggies and toppings to suit each palate, giving kids control to build their own bowls. In this recipe also a handy option if you’re having friends over for a  best meal. Make grind the veggies the night before and refrigerate them in closed bowls. Just before your guests arrive, pop the veggies into the oven, cook the Quinoa, and preparation the toppings. After cooking, you can all have fun assembling your own Super Bowls and everyone will be super impressed by the stunning rainbow-coloured meal! Yield 10 servings, Preparation time 30 Minutes, Cook time 40 Minutes.

Several People Dining on Table

For the roasted veggies:

Ingredients:

Ø  3 small (720 g) sweet potatoes, peeled and chopped (5 cups)

Ø  5 cups (600 g) brusels sprouts, trimmed and halved

Ø  1 medium (750 g) cauliflower, chopped into small florets (4 cups)

Ø  1 medium (250 g) red onion, peeled and chopped

Ø  2 large (550 g) red bell peppers, seeded and chopped

Ø  3 tablespoons (55 mL) extra-virgin olive oil, divided

Ø  Salt and pepper, to taste

For the Quinoa

Ø  2 cups (425 g) uncooked Quinoa

For the Fresh Veggies:

Ø  1 medium (380 g) English cucumber, chopped

Ø  1 medium (145 g) bunch green onions, chopped

Ø  2 cups (260 g) grape tomatoes (1 dry pint)

For the Super Bowls toppings:

Chopped lettuce/greens like these Romaine, Iceberg, kale, etc

Salad dressing

Ripe avocados

Ø  Cooked beans or lentils

Ø  Nuts and seeds

Ø  Hummus or pesto

Directions:

§  Position two oven racks near the middle of the oven. Preheat the oven to 400°F (200°C) and line two extra-large (15 x 21 inches) rimmed baking sheets with parchment paper. These are important to use big size baking sheets so there’s enough room for all those veggies.

§  Divide the chopped, ‘to-be-roasted’ veggies onto the baking sheets. Drizzle 1 1/2 tablespoons of oil over top each sheet and toss the veggies until they’re fully coated in the oil. Sprinkle generously with salt and pepper.

§  Roast the veggies for 30 to 40 minutes until fork tender and golden. There’s no need to rotate/move the pans or flip the veggies halfway through baking unless you’re particular about even cooking.

§  While the veggies are roasting, add the quinoa to a large pot along with 3 1/2 cups (900 mL) water, Stir. Bring to a simmer over medium-high heat, then immediately reduce the heat to low-medium, cover with a tight-fitting lid, and cook for 15 to 18 minutes, until the water is absorbed and the quinoa is fluffy. Remove the lid and fluff the cooked quinoa with a fork.

§  While the quinoa cooks, chop the cucumber and green onions. Rinse the tomatoes (I hold off slicing them until just before serving).

§  Remove the roasted veggies from the oven. Once mostly cool, transfer all of the veggies and quinoa into containers, seal with airtight lids, and place into the fridge for up to 5 days.

§  To make the Super Bowls: Add a couple generous handfuls of chopped lettuce/greens to the bottom of a large shallow bowl. Top with spoon full of your preparation food (quinoa, roasted and fresh veggies)—I always warm up the quinoa and roasted veggies first! Now, adduced avocado, more salad dressing, cooked beans or lentils, nuts and seeds, and hummus or pesto. Keep the Super Bowls flavours interesting by changing up the toppings each day!

Nutrition Information

Tips:

If your brusels sprouts are quite large, quarter them instead of halving. If you don't think you'll eat this much quinoa in 4 to 5 days, feel free to halve this amount use 1 cup uncooked quinoa + 1.75 cups water.

By, - L. Prem Kumar The Choose Healthy Food