Wholistic Jen

If you don’t like to plan a menu in advance, I have a set up that will work for you!

A little background…
I love to have lots of choices when it comes to my meal. I love appetizer night or Tapas where you can taste all sorts of things, so I really love to eat Buddha Bowls, Bimimbap, Poke Bowls, or whatever you want to call it. Not too long ago, we went to a restaurant set up like this in Greenville, SC, and I could have eaten there morning, noon, and night, every day for weeks and had something different. I could totally have a restaurant like this!

I did not feel like following my menu last night (I was feeling really lazy!), so I roasted a bunch of different veggies, sprinkled green peas over them, then topped it all with Coco Aminos and seeds. It was quick and easy, and clean-up was a breeze!

I roasted the following at 375 degrees on 2 sheet pans lined with parchment paper:

• ●  Napa cabbage – (greens)
• ●  red bell pepper, onion, carrot, broccoli and cauliflower – (veggies)
• ●  Topped them with frozen green peas ([protein) and threw them back in the oven for a fewminutes to warm.
• ●  Served it all with Coco Aminos (sauce)
• ●  Pumpkin seeds and sunflower seeds (toppings)1-Pick a green or a grain. Do you want a salad type dish or a grain-based dish? (Note: The greens can be cooked)2-Pick your protein like garbanzo beans, peas, roasted garbanzo beans, black beans, tofu, tempeh, … plain or marinated.3-Select 3 or more veggies, raw veggies, roasted veggies, steamed veggies, even Cajun flavored veggies.

4-Choose a sauce or dressing. Use a bottled dressing if it is “Clean’ enough (check your ingredients!) or make a quick sauce or salad dressing.

5-Pick your toppings like Sunflower seeds, Pecans, Avocado, Raisins, …

If you can make a few different sauces and dressings, you just need to keep your pantry and fridge stocked with what you need for your sauces, your favorite grains and greens, whatever proteins you like to eat, and lots of different veggies!

Grains:
Brown Rice, Wild Rice, Quinoa, Corn, Buckwheat, Millet, Farro, Oats, …

Greens:
Spinach, Kale, Collards, Bok Choy, Cabbage, Red Cabbage, Lettuce, … Sauteed Greens, Garlicky Kale, …

Combine a Grain and a Green like this Plain Grits with Spinach and serve it with beans, a salad, and/or other vegetable, or combine your protein and veggies like this Smoky Lentils and Roasted Veggies.

Proteins:
Pintos, Black Beans, Kidney Beans, Lentils, Edamame, Seitan, Mushrooms, Tofu, Tempeh, TVP, …. I don’t eat animal products, but whatever you choose works here. Taco “Meat”, “Meat” balls, “Meat” loaf, Bean Burgers, … Crispy Baked Tofu, Herb and Garlic Tempeh, …

Veggies: Cook them together to save time and dishes
Raw, Steamed, Stir-fried, Roasted, …
Bell peppers, potatoes, sweet potatoes, green beans, Roasted Brussels, asparagus, Roasted Veggies, Steamed Broccoli, Cauliflower, and Carrots, Chopped Veggie Salad, …

Sauce or Dressing:
3-2-1 Dressing (EVERYONE should be able to make this one quickly) I don’t know who started this recipe, but it is too easy! It doesn’t need it, but you can add anything to change the flavor and mix things up. I like to add almond butter and Italian seasoning to make it creamy.

3-2-1 Dressing

3 tablespoons of any type of vinegar
2 tablespoons of any type of mustard
1 tablespoon of any type of sweetener
(I usually use apple cider vinegar, Dijon mustard, and maple syrup, and I only do 1/2 tablespoon)

PB Sauce, Ginger Tahini Sauce, BBQ Sauce, Marinara Sauce, Vegan Ranch, Coco Aminos

Let me know what combinations you like!

I like them all, but if I were at that restaurant today, I’d go with roasted kale, black beans, roasted sweet potatoes, roasted onions, and roasted red bell peppers, topped with salsa and pumpkin seeds.

What would you like to see in the next email to help you with your food, health, and nutrition goals?

To your Health! Wholistic Jen

P.P.S.Check out more recipe ideas on my YouTube Channel.