This week, the theme is easy, Mediterranean-inspired meals.
Some parts of the world paint a pretty idyllic picture of what it means to live in good health.
While the U.S.has some work to do on that front, the Mediterranean region seems to have it down.
Simply put, the Mediterranean has a glowing health halo.
The key, of course, is to plan ahead.
Here to help is registered dietitian, chef, andThe Mediterranean DASH Diet CookbookauthorAbbie Gellman, RD.
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In this case, its vegan meatballs and pinto beans.
Preheat the oven to 375F.
Line a baking sheet with parchment paper or foil, or spray regular muffin tins with oil spray.
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2.
In a skillet over medium-high heat, add the oil.
Add the onions and saute until translucent, approximately four minutes.
Add the garlic and saute for 30 seconds.
Add the mushrooms, salt, and pepper.
Saute for 15 minutes until most of the moisture is released and the mushrooms are cooked down.
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Add the vegetable broth and deglaze the skillet, scraping up the brown bits.
Cook for another five to 10 minutes.
Add the oregano, sage, red pepper flakes, parsley, and beans.
Turn off the heat and allow to cool slightly.
In a small bowl, mix the chia with two-and-a-half tablespoons of water.
Allow the mixture to sit for approximately five minutes to set.
In a food processor, add the entire contents of skillet mixture.
Process until smoother (can be slightly chunky) and move into a bowl.
Add in the chia water mixture and combine well.
Add in the quinoa and mix well.
Form 12 balls the size of golf balls.
Place each one in a muffin tin spot or place on a baking sheet in a single layer.
Bake in the oven for 25 minutes until golden brown.
Store your extra meatballs in an air-tight container in the fridge for up to one week.
recipe 2: Instant pot pinto beans
Meal prep tip:The below recipe makes four servings.
Save them all to be incorporated in lunches or to have as extras.
Store the beans in a container in the fridge for up to one week.
Yields 4 servings
Ingredients1/2 lb.
bagdried pinto beans2 cupsunsalted vegetable stockor water1/2 tspkosher salt1/4 tspground black pepper
If using an Instant Pot:
1.
Add the dried beans and stock to the Instant Pot and mix well.
Add salt and pepper and mix well.
If making them on the stove:
1.
Rinse and drain the beans.
If possible, soak the beans in water overnight.
If you dont have time, add them to a pot of water.
Allow the beans to boil for one minute.
Turn off the heat and let them soak for one hour.
Then, drain the beans again.
Pour the beans and vegetable broth into a big pot.
Add the salt and pepper.
Cover the pot and cook for two to four hours.
you could cook them in the oven at the same time as the vegan meatballs.
Store them in the refrigerator in a resealable container until ready to use.
Store that in the fridge in a resealable container, too.
Drizzle the sauce directly on top of the sweet potato.
The marinara sauce is really key for making this dish taste more like spaghetti.
Add your favorite seasonings to add more flavor, too.
Add the beans, vegan meatballs, roasted veggies, spinach, and herbs in a large bowl.
Top with your favorite toasted nuts.
Andjoin Well+Goods Cook With Us Facebook communityfor more healthy meal inspiration.
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