Christina Najjar

Make Ahead Meals in Jars (vegan)

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You may have already read my post about slowcooker freezer bags. If so, you know I’m a fan of preparing food ahead of time to cut down on preparation time when my schedule gets hectic. Right now, it’s getting hectic. I have a lot on my plate, and not in the tasty, big belly, burping kind of way.

With my upcoming move, I need to empty everything in my pantry.  On the plus side, I’m guessing I’ll be saving on groceries. But on the downside, it could get boring quickly. So, I’ve attempted to make some interesting dry meals in jars to keep things interesting.

Make ahead vegan meals in jars

Make Ahead Meals In Jars

Apple Raisin Oatmeal

Make ahead vegan meals in jars

Ingredients
2 cups oats
1/2 cup each: coconut shavings, raisins, and chopped dehydrated apples
1 tsp cinnamon

Directions
Add the mix to 5 cups of boiling water. Cover it and let it simmer. Stir occasionally. Remove it from the heat after 10 minutes and let it sit for 5 minutes before serving. You can add a few tablespoons of sugar to the dry mix, but I’d rather add a sugar free sweetener once it’s cooked. Serves 4.

Curried Coconut Red lentil soup

Make ahead vegan meals in jars

Ingredients
1 1/2 cups red lentils
1/4 cup coconut
1/2 cup dehydrated onion flakes
2 tbsp parsley flakes
1 1/2 tsp turmeric – replace the cumin and turmeric with curry powder if you’re missing one of them
1 1/2 tsp cumin
1/2 tsp ground black pepper
1 tsp ground ginger
1 veggie bouillon cube*

*I buy mine in the bulk section of natural food stores. Make sure to read the ingredients, as some contain gluten and/or corn. The ones I buy have a bit of maltodextrin, but I haven’t been reacting to them. I’m supposed to mix them with two cups of water, but I find it makes everything too salty, so I use 1 cube per 3 cups of water.

Directions
Add mix to 7 cups of boiling water. Simmer covered, stirring occasionally. Cook for 30 minutes. Serves 4.

Note: the amount of spices in this recipe reduces the required amount of broth, which is why 1 bouillon cube is enough for 7 cups of water.

Apple lentil soup

Make ahead vegan meals in jars

Ingredients
2 cups green lentils
1/2 cup dehydrated apple slices, cut up
3 tbsp dehydrated onion flakes
1 tbsp parsley flakes
1 tsp ground ginger
2 veggie bouillon cubes
1 bay leaf

Directions
Add mix to 7 cups of boiling water. Simmer covered, stirring occasionally. Cook for 30 minutes. Serves 4.

Quinoa Rice Bowl

Make ahead vegan meals in jars

Ingredients
2/3 cup quinoa
2/3 cup rice of choice (make sure its the 2:1 water to rice ratio kind) – I use Uncle Ben’s Wholegrain Perfection
1/3 cup dehydrated veggies
1/2 tsp chilli powder
1 veggie bouillon cube

Directions
Add mix to 3 cups of boiling water. Simmer covered, stirring occasionally. Cook for 20 minutes. Serves 4.

Note: you can play around with the quinoa and rice proportions as long as you have 1 1/3 cup total of rice and quinoa. I would usually put more quinoa, but I ran out this time.

And there you have it, 4 meals prepared in jars in next to no time!

Cream of Broccoli Soup (vegan, slowcooker option)

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Do you want to know something funny? There are lots of foods I never thought of eating before knowing about my food sensitivities. Then, after I discovered I was limited in my food choices, I started expanding my menu. For instance, I never ate cream of broccoli soup back when I could eat dairy.

Truth be told, I never liked “cream of [insert ingredient]” soups when I ate dairy. But now that I’ve discovered what I can do with coconut milk, so many new things seem appealing. The good thing about coconut milk is that it contains the healthy kind of fats.

Broccoli is a cruciferous vegetable, or what you may know as the cabbage family. The awesome thing about cruciferous vegetables is that they have a ton of health benefits. They have great anti-cancer benefits. Additionally, they help support the liver’s detoxification processes.

Broccoli is high in vitamin K, which helps with coagulation. It also contains lots of vitamin C, which is great for the immune system, and is an antioxidant. Additionally, it has all kinds of B vitamins, which provide you with energy, and help support the reproductive system, manage stress, and so many more benefits. And finally, I want to mention that it contains lots of chromium, which helps reduce sugar cravings.

Cream of Broccoli Soup

Cream of Broccoli Soup (vegan, slowcooker option)

Ingredients
Large bunch broccoli, cut into florets
1 medium onion, finely chopped
3 cups veggie broth
1 cup full fat coconut milk
Black pepper to taste

Directions
Slowcooker: place all the ingredients except for the coconut milk in a 6 qt slow cooker (or slightly smaller). Cook on low for 4 hours or on high for 2 hours. With a hand blender, blend the ingredients. Add the coconut milk and continue cooking for an additional half hour.

Stovetop: Bring all the ingredients except for the coconut milk to a boil, and then reduce heat to a simmer. When the broccoli is really soft, about half an hour, blend the ingredients and add the coconut milk. Cook for an additional 10-15 minutes.

Store extras in an airtight containers. Makes 4 servings.

Raspberry Cream Popsicles (vegan, paleo)

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I always keep organic raspberries in my freezer. They are so much more cost efficient than “fresh” berries which have lost their nutrients by the time they find their way to my belly. I keep them on hand so that I can make smoothies, or throw them in tasty treats, like these raspberry cream popsicles.

Homemade raspberry cream popsicles

I know it’s not quite yet summer up here, but I’m starting to feel antsy. I’m practically making it be summer. Now, I know you’re sitting there and thinking, “Who does she think she is, ‘making it be summer’?” so let me clarify. I’ve stopped wearing my boots and opted for my little flats, I wear my sunglasses whenever I can, and, most importantly, I’ve been making summer treats. It’s all about the state of mind, right? Right.

Making popsicles is practically effortless, provided that you have a functioning freezer. I’ve noticed that my freezer is moody, and I need to check its temperature before I start making popsicles. Last time I tried making popsicles, all I ended up making was really cold pudding. Don’t get me wrong, it was really good, it just wasn’t what I was hoping for.

These raspberry cream popsicles are quite easy. You don’t even need to respect exact proportions to make these. Taste the mix before putting it in your popsicle molds, and you’re good to go.

Raspberry Cream Popsicles

Ingredients
1 to 1 1/3 cup frozen or fresh raspberries*
1/2 to 2/3 cup full fat coconut milk
3-4 tbsp maple syrup

*My raspberries have been crushed by the contents of my overstuffed freezer so I used the minimum amount, but if yours still have their shape, you may need to increase the amount.

Directions
Blend all the ingredients together. Taste and adjust to your liking. Pour into popsicle moulds and freeze for several hours. To remove them easily from the moulds, run them under hot water for a few seconds.

Garlic Parsley Spaghetti Squash (paleo, vegan)

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I love that spaghetti squash is healthier than pasta. It’s also a tad more versatile because you can add sauce to it, but you can also choose to fry it. I could even go as far as to say I prefer it over pasta, but that seems like a big statement to make.

The first time or two that you make spaghetti squash, it can seem like a lot of work. But, I guarantee that after a couple of times, it becomes much easier. Spaghetti squash is a great way to get a few more vegetable portions in for the day without realizing.

Garlic Parsley Spaghetti Squash

Garlic Parsley Spaghetti Squash (paleo, vegan)

Ingredients
1 spaghetti squash
2-3 garlic cloves, minced
Small handful parsley, chopped
Salt to taste
Oil for frying

Directions
Preheat oven to 375F.

Start by cutting the squash. Put it down on the counter, take a sharp knife, and anchor it in the middle, at a 90 degree angle (to cut lengthwise). Pull the knife down so that it is parallel with the counter/table/cutting board. Repeat on the other side. If you can’t get the knife down through the skin at the bottom, cut as much as you can, and then break the two halves apart.

Place the halves flat side down on a baking sheet and bake for 35-40 minutes. To know if it’s cooked, try inserting a knife into the skin. It should go through easily. Overcooking will caramelise the spaghetti squash.

Let it cool down a bit before handling, or use oven mitts. Take a fork and scratch the spaghetti strands out. They go crosswise for the most part. If the strands don’t come apart and you get hard clumps instead, the squash isn’t cooked thoroughly. Place it in the oven another few minutes.

Heat some cooking oil in a pan over medium heat. Fry the garlic for a minute or two, until it’s really fragrant. Add the spaghetti and the salt. Toss around constantly to avoid turning the spaghetti into mush. A minute or two before it’s cooked to your liking, add the parsley and continue to toss around.

Salt and Vinegar Kale Chips (paleo, vegan)

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If you’ve tried kale chips in the past but you didn’t enjoy them because you found them bitter, try salt and vinegar kale chips instead. The acidity of the vinegar contrasts the bitter taste nicely. I like it as a mid afternoon snack. It’s better than a sugary snack that will make you crash before the end of the day and make you want to eat more before dinner.

I’m sure you’ve heard about a bajillion times that kale is good for you. But do you understand why? The term “superfood” gets thrown around a lot, but it actually doesn’t mean a whole lot. Everybody has a different body. This means that each individual has different needs. Instead of calling foods “superfoods”, I prefer to look at their nutrient profile.

Kale is a cruciferous vegetable, or what you may know as the cabbage family. These are vegetables that have anticancer properties and help support the liver. Kale contains lots of vitamin K, which is important for coagulation. It also contains lots of vitamin A and C, two important antioxidants that help support the immune system. Additionally, it has a variety of B vitamins, which help provide energy, and support the reproductive system.

Salt and Vinegar Kale Chips

Salt and Vinegar Kale Chips (paleo, vegan)

Ingredients
About 6 medium sized kale leaves
2 tbsp apple cider vinegar
1 tbsp olive oil
Salt to taste

Directions
Preheat oven to 325F.

Wash the kale and dry completely. Rip the kale into bite sized pieces and place it on a cookie sheet. Add the salt, vinegar, and oil, and toss the kale around. I do this with my hands.

Bake for 10-20 minutes, depending on your desired level of crispiness. Take the kale out of the oven halfway through to toss it around.

If there are any leftovers, store them in an airtight container. But I’ll just say that I’ve never had any leftovers.

Curried Cauliflower Soup (vegan, slowcooker option)

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During busy periods, putting some time aside to cook something tasty can be quite difficult. It is during those times that I am thankful that I occasionally think ahead. I prepare freezer slowcooker bags to save myself some time. I simply chop all the ingredients for a given recipe that I freeze in a zipper bag. Then, when I’m too busy to cook a meal, I simply empty the content of the bag into my slowcooker. This is something that can easily be done with my curried cauliflower soup.

This soup is really simple if you have an immersion blender. If not, a potato masher will do. Or a rock, if you really have to. What I like the least about making this soup is the part where I cut the cauliflower and little pieces fall on the ground and get stuck to my feet. That’s why I often stop myself from buying cauliflower. But not for this soup.

You may have heard by now that it’s important to include a variety of vegetable colours in your diet to eat a variety of nutrients. However, for some reason, people tend to forget that white vegetables should also be eaten. Cauliflower is loaded with vitamin C, which helps support the immune system, and is an important antioxidant.

Curried Cauliflower Soup

Curried Cauliflower Soup (vegan, slowcooker option)

Ingredients
1 medium cauliflower head, cut into florets
1 medium onion, chopped
2 cloves garlic, crushed
1 tsp each: cumin, ground ginger, turmeric
1/2 tsp garam masala – or add 1/2 tsp more ground ginger instead
3 cups veggie broth

Directions
In the slowcooker: put all the ingredients in a 6-qt slow cooker or smaller. Cook on high for 4 hours (or 8 hours on low). Then, blend the soup using an immersion blender or potato masher.

On the stove: put all the ingredients in a soup pot. Bring to a boil, then reduce to a simmer. Cook for about 30 minutes, or until the cauliflower is really soft. Then, blend the soup using an immersion blender or potato masher.

“Special” Chocolate Fondue (vegan)

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While it’s important to eat healthy, you should also allow yourself the occasional treat. Treats don’t have to be as bad as a double cheeseburger with fries and a large milkshake. You can make modified versions of treats you like without having to compromise on taste. That’s what I did with this chocolate fondue.

The beauty of using dark chocolate in this chocolate fondue recipe is that it doesn’t need any dairy. Check the ingredients on your dark chocolate to make sure, though. The higher the cocoa content of your chocolate, the better. This means that it will contain less sugar.

Cocoa has great antioxidant properties. Some studies even suggest that cocoa may reduce blood pressure in individuals with high blood pressure. It is also a mood enhancer and helps support memory, which makes it ideal for exam time. While I don’t recommend eating a Mars bar before exams, a square of dark chocolate just may be beneficial.

I chose to add a bit of amaretto in this chocolate fondue to give it some extra flavour. If avoiding alcohol, almond extract will do just fine.

Special chocolate fondue

“Special” Chocolate Fondue (vegan)

Ingredients
100g 70% dark chocolate (typically one full bar)
3 tbsp non-dairy milk of choice (I like coconut milk)
2 tbsp maple syrup
1 tbsp amaretto (or almond extract)
Splash of vanilla extract

Directions
Fondue set: combine all the ingredients, mixing frequently, making sure not to let the chocolate burn at the bottom.

Microwave: In a microwave-safe bowl, melt the chocolate in 30 second increments, mixing it in between. Once it’s melted, add the other ingredients and mix well. If using this method, the chocolate may begin to solidify as the mixture cools down.

Serve with fresh fruit. Suggested fruit includes bananas, apples, cantaloupe, strawberries, peaches or nectarines, and/or pears. This recipe is deal for 3-4 people.

Apple Chicken Breakfast Sausage

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I have recently found out that I can’t peacefully digest regular sausage. This quite saddens me, because the Sausage Kitchen in the Byward Market here in Ottawa makes amazing gluten free sausage. I’m thinking the problem might be the high fat content. But hey, no biggie, since I have a healthier alternative anyway.

So, you thought low fat food had to be bland? Think again. I buy extra lean ground chicken sausage and use molasses to stop it from being dry. I like to fry it on the stove top with a bit of oil, but you could make it in a non-stick skillet without oil, or probably in a non-stick pan in the oven.

This recipe is really simple, and yet seems complicated enough to an outsider to be able to make this to impress a carnivore. I find it’s also really nice as leftovers.

Apple chicken sausage

Apple Chicken Sausage

Ingredients
1 small package ground chicken, about 1 lb
1/2 apple, chopped finely (Granny Smith works well)
2 tbsp molasses
1 tbsp rosemary leaves
1 tsp salt
Black pepper to taste

Directions
Mix all the ingredients together in a bowl. Cover and refrigerate for at least three hours, though overnight is preferable.

To form into patties, I suggest using plastic gloves, especially if you have long nails. Because of the molasses, the mixture will be stickier than most ground chicken recipes. Patties of about two inches in diameter seem to be perfect. Alternatively, you can roll them, but keep in mind that it may need to cook longer, which could possibly make them turn out less moist.

Place patties in a lightly oiled skillet. If you don’t want to use oil, make sure your skillet is non-stick. Cook on medium heat for about 7 minutes. Turn the sausage and cook for another 5 minutes. Using a lid makes it cook faster and more uniformly. Makes about 4 servings.

Tofu Scramble (vegan)

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I bought a package of silken tofu to try to make a vegan version of cream cheese icing, but after reading online about how awful that was going to taste, I decided to repurpose the silken tofu. I’ve always been a bit curious about tofu scramble, especially since I started liking tofu.

I’ve noticed that many carnivores think vegetarianism is terrible because tofu tastes bad. Ignoring the fact that many vegetarians don’t actually eat tofu, it’s important to understand tofu before deciding it tastes awful. Yes, tofu is tasteless. That’s what makes it beautiful. It’s super versatile! You just have to make sure to add tons of flavour to tofu, and you may just have yourself an amazing meal.

The tofu scramble is made to resemble eggs, but don’t expect it to taste like eggs because it won’t. If you decide to modify the recipe I provide you with, just remember to add a lot of flavour to it.

Tofu scramble: vegan breakfast staple

Tofu Scramble

Ingredients
1 package silken tofu
1 small onion, chopped
3 garlic cloves, crushed
1/2 bell pepper, chopped (I used green)
1 tsp turmeric
1-2 tbsp oil for frying
salt and black pepper to taste

Directions
Add oil, onion, and garlic to a large frying pan over medium-high heat and toss around for 1 or 2 minutes, until it’s nice and fragrant. Throw in the silken tofu and mash it a bit (not too much) with a fork. Add turmeric, salt, and pepper, and toss around to coat evenly.

You want to make sure the water evaporates so that your scramble isn’t soggy. It took mine about 15 minutes to reach the point that I like, but it’s a matter of tastes. Make sure to toss the scramble around every few minutes to help the water evaporate faster. About five minutes before it’s done to your liking, add in the bell pepper. Makes 2-3 servings.

Balsamic Roasted Veggies (vegan, paleo)

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I always see really fancy recipes for veggie side dishes that I want to try. But what about the simple recipes? Sometimes, they’re the best. Especially if you want to whip up something that requires little effort. One morning, I had a sudden urge for balsamic roasted veggies, so I dug out whatever vegetables I had in the fridge.

Yes, I like to eat vegetables with my breakfast. It’s pretty much the only way I can ensure I eat enough vegetables in the day. Read tips on how to include more vegetables with your breakfast here. The awesome thing about this side dish is that it contains vegetables of different colours. This means that it has a wider variety of nutrients.

You can use any veggies you have on hand, but keep in mind required cooking times for each item. It’s a good thing I don’t mind slightly crunchy potatoes, because not all my veggies cooked evenly. I won’t include the potatoes in the recipe. If you decide to change any of the items in the recipe, try to substitute them evenly.

Balsamic roasted veggies

Balsamic Roasted Veggies (vegan, paleo)

Ingredients
1 cup broccoli florets
2 small or 1 large red pepper, chopped
1 zucchini, sliced
4-5 baby carrots, chopped
2 tbsp balsamic vinegar
2 tbsp olive oil
1 tsp black pepper
salt to taste

Directions
Preheat the oven to 400F.

Wash and chop all the veggies. Combine all ingredients in a casserole dish. Cook for about an hour, removing from the oven every 15 minutes to toss. Serve hot, or store in an airtight container.

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Christina Najjar - Natural Nutrition

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