Clean Food Dirty Girl BATCH COOKING RECIPES June 10 2016
Make these items on your batch cooking day in this order: 1. Brown Rice 2. Curried Black Eyed Peas 3. Baked Tofu 4. Simmered Sweet Potatoes 5. Chickpea Tuna 6. Sesame Orange Dressing 7. Red Leaf Lettuce and Collard Greens (DO THIS WHEN YOU GET HOME FROM THE GROCERY STORE) ONE: Brown Rice If cooking for one to four people, make this recipe as is. You will need it for two different dinners and you can use it throughout the week. Freeze leftovers at the end of the week if you have any. Stove Top Directions 2 cups brown rice (410g) 4 cups water (945ml) Rinse and strain the rice well and add it to a medium sized pot along with the water. Bring to a boil, stir once, turn the heat to very low and place a lid on the pot. Cook for 25-35 minutes. The cooking time will vary depending on your altitude. The higher the altitude the longer it takes to cook. Check after 25 minutes and if there is still liquid in the pot keep cooking until all of the liquid has been absorbed and the rice is fluffy. CLEANFOODDIRTYGIRL.COM // PLANT FUELED MEAL PLANS 2 OF 7
Instant Pot Directions 2 cups brown rice (410g) 2 1/2 cups water (590ml) Rinse the rice well and place it in a fine mesh strainer and strain any excess water. Add the rice and the 2 1/2 cups of water to your IP. Use the multigrain setting and set the timer for 23 minutes. TWO: Curried Black Eyed Peas If you re cooking for one or two people make this recipe as is. If you re cooking for three or four people, double it eat it. If you have any leftover at the end of the week you can freeze it. 1 cup dried black eyed peas (185g) 1/2 cup red onion, chopped (70g) 3 garlic cloves, minced 1 tablespoon peeled ginger, minced (10g) 1 teaspoon cumin seeds 1/2 teaspoon coriander powder 1/2 teaspoon garam masala 1 teaspoon turmeric powder 3 cups water 1/4 cup chopped cilantro 1/2 teaspoon salt Rinse the black eyed peas and set aside. Place the pressure cooker over medium heat for about a minute so the bottom of the pot gets hot. When it s nice and hot, add the onion, garlic, ginger, cumin seeds, coriander, garam masala and turmeric powder. Stir and cook for about a minute. CLEANFOODDIRTYGIRL.COM // PLANT FUELED MEAL PLANS 3 OF 7
Add the black eyed peas to the pressure cooker and cook for about a minute, stirring occasionally so nothing sticks to the pan. Add the 3 cups of water and stir. Place the lid on the pressure cooker and lock it. Place the valve on the lid (if your cooker is the kind with the valve), turn the heat to high and allow the pressure cooker to come to pressure (it should take about 5 minutes to reach pressure). Once the cooker has reached pressure, turn the heat to medium and cook for 12 minutes. After 12 minutes, turn off the heat and allow to cool, about 15 minutes. If you re in a hurry, carefully bring the pot to the sink and run cold water over the lid until the pressure has gone down. When the pressure is totally down, take off the lid and add the cilantro and the salt. If you don t have a pressure cooker you can cook this in a large pot on the stove. You can use canned black eyed peas for a fast version or you can use dried. Both will be tasty, using dried black eyed peas will just take longer. If you re using canned, be sure to rinse the black eyed peas well and then place everything into a pot, and only add half the amount of water called for. Simmer for about 20 minutes, stirring frequently and adding more water if necessary. If cooking dried, place everything into the pot and cook for about an hour, adding more water if necessary. This shouldn t be thin and watery like a soup, it should be thick like a curry. THREE: Simple Baked Tofu If cooking for one to four people make this recipe as is. You can eat it throughout the week, just make sure to reserve what you need for your fried rice on Friday. CLEANFOODDIRTYGIRL.COM // PLANT FUELED MEAL PLANS 4 OF 7
1 package extra firm tofu Marinade 2 tablespoons soy sauce 1 tablespoon rice vinegar 1 tablespoon water 2 garlic cloves, grated Take the tofu out of the package, rinse with water and then extract as much liquid out of the tofu as possible by using the pie pan / plate method (place the block of tofu in a pie pan, stack some plates on top of it and let sit for about 20 minutes). If you have a tofu press you can use that. Make the marinade by placing all of the marinade ingredients into a bowl and use a fork to combine. Cut the tofu into thin slabs. You can make them any size in length you want, just make sure they are at least 1/2 inch or so thick. This is also a good time to preheat your oven to 350 (175 C). Arrange the pieces of tofu in the same pie pan that you used to extract the liquid (make sure all of the water is out of the pan), and pour the marinade over the tofu. Allow the tofu to marinate for at least 10 minutes, turning it over once so that each side soaks up some marinade. Line a baking sheet with parchment paper and place the tofu in a single layer on the baking sheet and bake for 15 minutes. Flip the tofu over and bake for an additional 15 minutes. FOUR: Simmered Sweet Potatoes Simmer at least one large sweet potato per person. Simmer more if you want them for smoothies throughout the week. CLEANFOODDIRTYGIRL.COM // PLANT FUELED MEAL PLANS 5 OF 7
Wash the sweet potatoes and cut them into quarters. If your sweet potatoes are really big, cut each quarter into half (don t overthink this - either way works). Place the sweet potatoes into a pot and add enough water to cover them by a couple of inches. (leave the skins on. The skins are the most nutritious part). Bring to a boil and then turn down the heat slightly and cover with a lid at an angle. Simmer for about 15 minutes, until you can easily pierce the potatoes with a fork, but not until they are falling apart. Drain them from the water and allow them to cool before you put them in the fridge. FIVE: Simple Chickpea Tuna If you re cooking for one or two people, make this recipe as is. If you are cooking for more than one person, double it. 1/4 red onion, cut into quarters 1/2 cup parsley, packed 1 can garbanzo beans, drained and rinsed (or 1 1/2 cups // 125g if you have cooked beans that you need to use) 2 celery stalks, diced 1 teaspoon lemon juice 1/2 teaspoon rice vinegar 1 teaspoons dulse flakes or powder 1/4 teaspoon salt Place the onion and the parsley in the food processor and pulse until both are chopped up well. Add the garbanzo beans to the food processor and pulse until they are chopped up. Don t worry about chopping them up completely - if there are some pieces of whole garbanzo beans, no worries. CLEANFOODDIRTYGIRL.COM // PLANT FUELED MEAL PLANS 6 OF 7
Transfer the garbanzo / onion / parsley mixture into a large mixing bowl and add the celery, lemon juice, rice vinegar, dulse and salt. Stir until all of the ingredients are combined. Add salt and pepper to taste. SIX: Sesame Orange Dressing If you are cooking for one or two people make this recipe as is. If you are cooking for more, double it. 1/4 cup tahini (55g) 1 garlic clove 2 teaspoons rice vinegar 1/2 cup fresh squeezed orange juice 1/4 teaspoon sea salt Place all of the ingredients into a blender and blend until creamy and smooth, about 2 minutes. SEVEN: Red Leaf Lettuce and Collard Greens (DO THIS WHEN YOU GET HOME FROM THE GROCERY STORE) Wash, dry and store. Easy Peasy. CLEANFOODDIRTYGIRL.COM // PLANT FUELED MEAL PLANS 7 OF 7