Let’s talk meal prep.
Preparing meals in advance in anticipation for the work week seems to be a practice that many struggle with. It’s too time-consuming, they don’t know what to make, they don’t like leftovers, or they end up with food waste. I hear you, prepping for the work week can seem like an unappealing way to spend the weekend, but I’ve found a few of these strategies get the job done with minimal effort and high reward.
Meal Prep Basics for Beginners:
Plan meals so that one component is made in the oven, one is made on the stove, and one doesn’t require cooking (i.e. canned beans and leafy greens) . This way you can maximize efficiency, and complete the prep in less time.
Choose items that hold up well in the fridge, like soups, stews, stir fries, meatballs, roasted vegetables, and grains.
Set up an organized work station next to your cutting board with a bowl that you can easily dump cooking scraps into.
Don’t add dressings until you’re ready to eat. This is important for grain bowls and salads, especially ones containing cruciferous vegetables as they can become a bit smelly if they sit in dressing.
Allow your prepped items to fully cool before closing the lid on them. This will keep condensation from forming and keep the food fresh longer.
Lean on store-bought sauces if you’re short on time. There’s no shame in using a jarred tomato sauce for pasta, or store-bought pesto.
I find these bowls are perfect for meal-prepping. The components hold up well in the fridge, and they’re plant-based, so the lifespan of the ingredients is a bit longer than if animal protein was involved. You can make to tofu and rice on the stove while the vegetables are roasting, so it’s very efficient. I sometimes will make cook the grains and prepare the dressing a day before so they’re already done and ready to go. If I could offer any advice it would be to not skip the tofu-pressing step. This, along with a light coating of cornstarch will ensure delightfully crispy tofu sans-frying.
Happy prepping!
Rainbow Buddha Bowls
makes 4 bowls
For the Tofu:
1 block of extra-firm tofu**
2 tbsp cornstarch
2 tbsp vegetable oil
For the Vegetables:
2 medium-sized sweet potatoes, diced into 1/2-inch cubes
1 large head of broccoli, broken into florets
3 medium-sized beets, diced into 1/2-inch cubes
4 tbsp olive oil
2 tbsp maple syrup
salt
pepper
2 ripe avocados, peeled, pitted, and diced
2 cups of shredded purple cabbage
1 bunch of kale (or other greens, such as spinach)
2 cups of cooked borwn rice or quinoa
For the Sesame- Tahini Dressing:
1/2 cup tahini
1/2 cup water
2 tbsp sesame oil
2 tbsp low-sodium soy sauce
2 tbsp rice vinegar
2 cloves of garlic, minced
1 tbsp of grated ginger
2 tsp of honey
sesame seeds, optional, for garnish
*pressed to remove moisture for at least 2 hours
Preheat the oven to 450 F. Line two large baking sheets with parchment paper. Spread the chopped sweet potato, beets, and broccoli in an even layer onto the two baking sheets. Mix together the oil and maple syrup then drizzle over top of the vegetables. Season liberally with salt and pepper, then use your hands to mix, making sure the vegetables are well-coated in the oil and maple syrup. I like to do the beets on a separate baking sheet so that they don’t stain the rest of the vegetables red. Place the baking sheets in the oven and roast for 30 minutes, rotating the pans half way through cooking. Remove from the oven and let cool
Several hours before cooking, or the night before, drain the tofu and place it on a paper towel or tea towel-lined plate. Cover with another paper towel or tea towel, then place a heavy object on top (I use my cast iron skillet, but a few cans of beans on top of a plate also works well). This step helps press the moisture out of the tofu, for a crispier end result. After 2-3 hours, remove the tofu from the plate and cut into 1-inch rectangles. Place the tofu pieces in a bowl, season with salt and add the cornstarch. Gently toss them together until each peice of tofu is coated with a light dusting of cornstarch. Heat the vegetable oil in a large non-stick frying pan over medium-high heat. One the oil is hot and shimmering, add the tofu, and allow to cook undistrubed on one side for 5 minutes until golden. Flip, and cook on the other side for 5 minutes more. Stand the tofu peices on their short ends and cook for another minute or two on each side until all sides are golden brown. Remove pan from heat and allow tofu to cool slightly.
To make the dressing: Place all ingredients in a bowl and whisk together until smooth. Alternatively, you can add the ingredients to a blender and blend until smooth.
To assemble: Divide the brown rice, kale, and roasted vegetables, and tofu between four bowls. Top each with 1/2 cup of shredded cabbage and half an avocado. Drizzle with dressing and sprinkle with sesame seeds, if using.