毎週食べる定番料理10選 / HCLF VEGAN

毎週食べる定番料理10選 / HCLF VEGAN

hey guys welcome back to another video as i promised today i’m going to be sharing with you guys my favorite 10 staple recipes that i basically make every single week if you missed my last video i announced that my new vegan sauce recipe book came out called let’s get saucy it has over 55 vegan sauce recipes including mac and cheese vegan alfredo cashew sour cream vegan nacho cheese there’s rice sauces spud sauces dessert sauces tons of salad dressings and so many vegan sauces you’re just not even gonna know what to do with them so i will leave a link to that below i just came out with it this week it is 10 and if you guys are interested the link is below these are the breakfasts that i typically make whenever i’m not making a smoothie i didn’t want to add smoothies into this video just because they’re so easy the first breakfast that i make a lot is chocolate peanut butter oats and for this recipe i just used three-fourths cup rolled oats one and a half cups of water one tablespoon cocoa powder 1 banana chopped 1 cup of strawberries and 2 tablespoons of pb2 thinned out in some water in a saucepan just combine your water oats banana and cocoa powder cook over medium heat until all the water is absorbed this takes about five to seven minutes once your oats are done place them in a bowl and top with strawberries and pb2 this is how i make hash rounds every single time i make them i start with 20 to 25 ounces of frozen hash browns i don’t really measure i just eyeball it 1 4 of an onion sliced 1 4 of a bell pepper sliced or sometimes i’ll just use the frozen bell peppers and onions 1 cup of mushrooms sliced one cup of spinach and what you want to do first is just take your seasoning so we have a teaspoon each of onion powder garlic powder and paprika you just want to add that into your shredded hash browns and then mix it together and then we can just mix in the rest of our ingredients so before you start this recipe though you want to preheat your oven to 400 degrees i always use a griddler to make this recipe because we don’t have an oven so if you use a griddler you want to make sure that you heat up the griddler before you put your hashbrowns on but if you’re doing it in an oven you can just place it on a non-stick pan and then leave it in there for 20 to 30 minutes until it’s crispy the key to doing this on a griddler or george foreman though is you don’t want to lift the top up if it’s still steaming or else it’s all going to stick to the top so you want to make sure the hash browns stop steaming before you take them out this usually takes 20 to 30 minutes i just put them on a plate and top it with ketchup so this next recipe is something that i kind of just make all the time and eat as snacks but i usually will eat it for breakfast if i’m on the go and i just need something quick i can bring with me you’re just going to need 300 grams of dates that you’ve soaked for an hour and drained two cups of oat bran half a cup of cocoa powder you just want to put all of that into your blender and then blend it up until it kind of becomes a dough and then all you’re going to do is take little spoonfuls at a time and roll it into balls so this will make 15 bliss balls another thing i do with this is i’ll add different ingredients into it so i’ll put cinnamon in it buckwheat groats sometimes i’ll put coconut in it and just change around the ingredients and it makes a really good granola base that i’ll add to smoothie bowls but if you’re just making the bliss balls they will last for a long time in the fridge you just want to make sure that you store them in an airtight container one of my favorite easy lunches to make is sushi rolls i make these almost every single day it’s getting ridiculous but basically i just use two cups of white or brown rice half an avocado a fourth of an english cucumber sliced some shredded carrots sometimes i’ll put greens in it sesame seeds coconut aminos and then two sheets of nori so before you make this you want to place your rice in a bowl for about 10 minutes before to let it cool down because if you put it on the nori when it’s really hot it usually just makes the nori rip and it can also make the nori taste a lot fishier if you don’t like that fishy taste and then all you’re going to do after that is just lay out your nori sheets and spread the rice evenly over them take your avocado and divide it between the two sheets smash it into the middle of the roll so it stays in there add your cucumber carrots greens or whatever you want to put in there sometimes i put sweet potato or tofu and then roll it tightly up like a burrito you can leave an inch on the ends if you want and get it wet which can help it stick sometimes but if you’re using really good sticky rice you don’t need to do that then all you want to do is just cut it into pieces and sprinkle with sesame seeds fries are something i make every single week as well they’re a really easy go-to lunch and i generally just use about four medium pre-steamed russet potatoes so i’ll pre-steam these potatoes in my instant pot for 15 minutes and then just leave a huge bowl of pre-cooked potatoes in my fridge i always like to toss these in garlic powder and a little salt and pepper and i just do this in my air fryer because again we don’t have an oven but when you pre-steam them you don’t need to cook them for very long so i just put them in the air fryer on 400 degrees for 15 to 20 minutes and they always get super crispy and perfect this is just a really easy sweet mustard sauce that i like made with two tablespoons of maple syrup and one tablespoon of mustard and then usually i like to eat fries with greens just because it’s a lot more filling so i will just put this over a bed of spinach and drizzle the dressing on top if you guys haven’t tried this broccoli cheddar soup recipe it’s probably one of the most popular recipes i have ever made all you’re going to need is three chopped potatoes two cups of broccoli and half a cup of nutritional yeast in your instant pot combine all of your ingredients except the nutritional yeast for flavor we’re just gonna add in one teaspoon of garlic powder and one teaspoon of onion powder and what we’re going to do is just add two cups of water and cook this on sealed high pressure for 15 minutes once it’s done you’re just going to want to add in your nutritional yeast and lightly blend it with an immersion blender i like to leave it a little bit chunky but you can make it really smooth and creamy if you want to and then i usually just serve this over rice with a little bit of extra nutritional yeast really easy dinner that we make pretty often is just pizza so i like to buy the whole wheat pizza crust from whole foods which are the engine 2 brand and then i use their brand of oil-free marinara and just spread that over the pizza crust then i just add a cup of frozen mixed veggies and sometimes i’ll just add some mushrooms and spinach to it as well and then because the crust is preheated it doesn’t take very long to cook you can just preheat your oven to 400 degrees and bake it for 15 minutes these falafels take a little bit of time to make but i like to make a big batch and keep them in the fridge so that i can just throw them in my air fryer and put them over salads during the week in a skillet over medium heat we’re just going to add in some of the water our cauliflower onion kale carrots and cover and cook this for 10 minutes then just drain and rinse your garbanzo beans and put them into a food processor chopping them into small bits just make sure that you don’t puree them add in your vegetables once they’re done cooking and in a large mixing bowl we’re going to add in 1 cup of chickpea flour 1 cup of water 1 teaspoon of baking powder and 2 teaspoons of salt into that we’re going to add our vegetables and roll these into little falafel balls and place on a nonstick griddle and bake until they’re brown if you don’t have a griddle you can bake these in your oven at 350 degrees for 15 or 20 minutes until they’re brown so i just like to put these over salad with the tzatziki dressing from my let’s get saucy book and this makes a really really delicious salad on the go or just a quick lunch at home i’ve been making red lentil chili for a very long time and this is the recipe that i use most often so what i do is i take five dates that i’ve soaked in water and just mash them with my mortar and pestle to make a date paste add two cups of red lentils to my instant pot i add in a 28 ounce can of crushed tomatoes and then i fill that back up with water and add that in what i do once a week now to cut down on adding a lot of salt into our meals is i’ll just juice an entire head of celery and freeze it so i just added one of those in there we’re also going to add in one red bell pepper that we’ve chopped really good and half an onion diced three garlic cloves minced and then i also like to use this ume plum vinegar so i add a tablespoon in there because it does have a little bit of this nice salty flavor add in one tablespoon of paprika and one tablespoon of chili powder and then you’re just going to give it a nice stir and cook it for 20 minutes unsealed in your instant pot as you know i love eating this over rice i like to finely chop up spinach and mix it in with my rice as well add the red lentil chili on top and then i like to add some homemade hummus if you didn’t see my last video go check it out you got to try this hummus it takes a couple minutes to make it’s super delicious and really cheap to make at home then i just add hot sauce and this is definitely my favorite meal in the entire world the last staple meal that we all the time is burrito bowls and these are pretty basic i just add three cups of spring greens that i’ve finally chopped into the bottom i always add in a cup or so of rice you could also add quinoa add in some black beans this is actually leftover black bean soup then i add some pico de gallo from my let’s get saucy book some roasted corn top it with half an avocado and some hot sauce thank you guys so much for watching today’s video i hope you enjoyed it please leave any comments or questions down below and i will see you on the next video peace you

👉🏼 Get my 28 day Guided Meal Plan Video Course & Community here – https://www.guidedmealplan.com 👙 50% off my bestselling weight loss guide, meal plans and recipe books! 👉🏼 – http://highcarb.co/ebooks

☀️ $11 weight loss meal plans, 4 full weeks with shopping lists & meal prep for each week – https://highcarbhannah.co/recipe-books/

Vitamins & Supplements I LOVE ❤️
🌺Complement Vitamins – https://bit.ly/411fhE2
Use Code HIGHCARBHANNAH for 15% Off!

🌿Greens powder – https://bit.ly/3ZZDBF2
Use Code HIGHCARBHANNAH for 15% Off!

💪🏼Protein Powder – https://bit.ly/3Uvtgj7
Use Code HIGHCARBHANNAH for 15% Off!

🍍Probiotic Powder -https://bit.ly/3KT0mpP
Use Code HIGHCARBHANNAH for 15% Off!

Hash browns –
20 oz frozen hash browns
1/4 onion sliced
1/4 bell pepper sliced
1 cup mushrooms sliced
1 cup spinach
1 tsp each paprika, garlic powder, onion powder
Preheat oven to 400 degrees. In a large mixing bowl mix all of your ingredients together. Place on a baking tray and bake for 30 minutes or until crispy. Top with ketchup.

Chocolate Bliss Balls –
300g dates soaked 1 hr and drained
2 cups oats or oat bran
1/2 cup cocoa powder
In your blender or food processor add your oats and cocoa powder and pulse until mixed. Add in your dates and blend until a dough like consistency. Take a small spoonful at a time and roll into balls. Store in an air tight container in the fridge. Makes 15 bliss balls.

CHOCOLATE PB OATS
3/4 C rolled oats
1.5 C water
1 Tbsp cocoa powder
1 banana chopped (fresh or frozen)
1 cup strawberries
2 tbsp pb2
In a saucepan, combine water, oats, banana and cocoa powder. Cook over medium heat until all the water is absorbed (about 5-7 minutes). Mix together your pb2 with 2-3tbsp of water. Once your oats are done place them in a bowl and top with strawberries and pb2.

VEGGIE SUSHI ROLLS –
2 cups cooked white or brown rice
1/2 small avocado (50g)
1/4 English cucumber sliced
1/4 c shredded carrots
1 cup spring greens
2 sheets nori
1 tsp sesame seeds
2 tbsp coconut aminos for dipping (or soy sauce)
Place your rice in a bowl about 10 minutes before you make the rolls and allow it to cool (this prevents tearing the nori and makes it less “fishy” tasting)
Lay out your nori sheets and spread the rice evenly over them. Take your avocado and divide it between the two sheets. Smash it into the middle of the roll. Add your cucumber, carrots and greens and roll tightly like a burrito. Cut into sushi pieces and sprinkle with sesame seeds. Dip into coconut aminos.

Salad & Fries with Sweet Mustard –
4 medium pre-steamed russet potatoes
1/2 tsp garlic powder
salt & pepper to taste
2 tbsp maple syrup
1 tbsp mustard
2 cup greens
Preferable the day before, steam your potatoes whole for 15 minutes and place in the fridge to cool.
Preheat oven to 420 degrees F (215C).
Scrub your potatoes well and chop into fry like pieces. Toss in garlic powder and add a little salt and pepper. Place on a baking sheet and bake 15-20 minutes or until crispy. Mix together your maple syrup and mustard. Place potatoes over your bowl of greens and drizzle with dressing.

BROCCOLI CHEDDAR SOUP –
https://highcarbhannah.co/recipes/broccoli-cheddar-soup/

Pizza 👍🏼
1 whole wheat pizza crust (I use engine 2 brand)
1 cup oil-free marinara
1 cup frozen mixed veggies
1 cup spinach
2 tbsp nutritional yeast
Preheat oven to 400 degrees. PlCe your pizza crust on a baking tray and smear marinara sauce over the base. Add your frozen veggies and spinach. Bake for 15 minutes and take out of the oven. Top with nutritional yeast.

Red lentil chili / HUMMUS
2 cups red lentils
1 red bell pepper chopped
1/2 onion diced
5 dates mashed into date paste
3 garlic cloves minced
1 cube celery juice
1 tbsp ume plum vinegar
28 oz crushed tomatoes
2 cups water
1 tsp each chili powder and paprika
Combine all of your ingredients in your instant pot and cook on sealed/ high pressure for 20 minutes. Serve over rice with hummus. Recipe for hummus here – https://youtu.be/MQ11Cu4inZI

FALFELS –
1 carrot, chopped
2 cups cauliflower
1 cup kale
1 onion, chopped
2 cups garbanzo beans
Juice of 1 lemon
1 tsp curry powder
1 tbsp garlic powder
1/2 tsp cumin
1/2 cup cilantro minced
1 cup chickpea flour
1 cup water
1 tsp baking powder
2 tsp salt
In a skillet over medium heat add in 1/4 cup water, your cauliflower, onion, kale and carrots, cover and cook 10 minutes.
Drain and rinse your garbanzo beans and add them into your food processor chopping them into small bits (do not purée them). Then do the same with your vegetables once they are done cooking.
In a large bowl mix together your chickpea flour, baking soda and spices and then add in your water, lemon juice, vegetables, cilantro and chickpeas.
Roll falafel into balls and place on a non-stick griddle and bake until brown. If you don’t have a griddle, bake at 350F degrees for 15-20 minutes or until brown.