(upbeat music) – Hey health nuts, welcome
back to HealthNut Kitchen. Today I am kicking off a very
special series on my channel. I am finally doing a meal prep series, which I’ve been wanting to do
this for quite some time now because a lot of you guys have expressed in your comments and emails that you’re just, you need some help, you know, making it easier to get healthy meals throughout the week, whether you’re a busy mom or dad, you have school or work, and you just don’t have the time to make these meals every single day. I’ve made it super easy. You can literally spend an hour or two on a Sunday afternoon and just kind of pre-prep everything, get it cooking in the oven, pack your containers,
throw it in the fridge, and then you literally have meals for breakfast, lunch,
and dinner all week long, which is is really easy and exciting. Some of these recipes are new, some of these are old HealthNut favorites that I thought would be perfect for the winter season right now. Alright, so let’s get cooking and make some delicious
meals for the entire week. First recipe we’re gonna get
started with is breakfast, because it is of course,
the first meal of the day. So for breakfast, I decided to make my apple pie slow cooker oats. This is a delicious recipe, it’s basically like a
dump and cook recipe, which I love. And it makes so much oatmeal, it literally makes enough for two people for the entire week, so definitely enough for you for five days if you’re super hungry for breakfast. Now, to get this recipe recipe started, you’re going to need a slow cooker. In the slow cooker, I like to just rub a little bit of coconut oil in there so it doesn’t stick, and then I just like
to add my coconut milk, water, maple syrup, some
peanut butter or almond butter, your steel cut oats, then I throw in some chopped apples, a cinnamon stick or fresh cinnamon, pinch of nutmeg, sea salt. Give it a stir, pop that lid on, and you can either cook
it on high for four hours or low for eight ours. Now, before serving,
you just wanna make sure that you’ve removed that cinnamon stick, and then you can just
pop it into your jars for the entire week. This stores really well in the fridge for the whole week without going bad. (upbeat music) So what you can do is
make this on Sunday night, and then Monday morning, you’re literally gonna have fresh, hot cooked apple pie oats for
breakfast, which is awesome. Next up, we have lunch, and for lunch I am making my creamy,
dairy-free leek and potato soup. For the soup, you’re going to need a large pot where you’re gonna add in a little bit of olive
oil and saute your onion, chopped up leeks, garlic, with a bit of sea salt, black pepper. You’re basically just gonna stir that and saute it for about 10 minutes until the leeks soften and you’ll really start
to smell that aroma, it’s delicious. Next, you can add in your chopped up peeled or unpeeled potato, chicken broth, I just use
the little bullion cubes, and then I like to add in a bay leaf. So you’re gonna add in your thyme. I always like to keep some fresh herbs frozen in the freezer
for any time I need them, for a recipe like this, because I find if you’re
always buying them, they’ll go bad really quickly, so, and who has time to
have fresh thyme on hand? That was really corny, but yeah. And then top it off with about six cups of fresh, filtered water, pinch of extra sea salt and
black pepper if you’d like, and then basically, you’re
just gonna stir everything. Bring this to a boil, and then you wanna cover it with a lid and simmer on low for
about 30 to 40 minutes, until the potatoes are tender, and then just let it cool before we’re gonna transfer
it into our blender to blend everything up nice and creamy. So once your soup is cooled, you can just ladle it
into a high-speed blender. I’m using my Vitamix here, and you wanna do it in
about two or three batches so you don’t overfill your blender, and just blend it up. You don’t wanna over blend, or else it’s gonna kind of get gummy, so blend it just enough so it’s creamy, and then go ahead and place it into your little mason
jars for the entire week. This soup is perfectly paired with either some Mary’s
crackers and hummus or some veggies, whatever you like, or you could just eat it by itself depending on how hungry you are at lunch. (upbeat music) Now, for snack time, I
have something super warm and comforting for the winter months. I have my one bowl banana bread, and for the week, I
actually made my mini ones. Now, you don’t have to eat
a whole one for snack time, you can just cut these in half or slices and just snack on them. They’re full of protein from
the almond flour and eggs, and they have low sugar because they’re just sweetened
with a little bit of honey which is really good, unlike those store bought banana breads, you don’t wanna be eating
those all week long. So for that recipe, you’re
gonna need one big bowl, and we’re gonna combine
everything together to make this banana bread. So we’re gonna peel our
bananas and mash them up really well with a fork. (upbeat music) Then we’re gonna add our
coconut oil that’s been melted, add in your honey, two eggs, little bit of vanilla, and whisk that all up together. Now we’re gonna add in
our dry ingredients. So usually you wanna
have a sifter for this. I surprisingly do not have
a sifter at my place yet, I realize I need to get one. But anyways, even if
you don’t have a sifter, you can still make this recipe. You’ll wanna first add
in your almond flour, spelt flour, baking powder, baking soda, pinch of sea salt, cinnamon, and then just mix it all up together. (upbeat music) Add in your chocolate chips, mix together one more time, and then just set that aside while we grease our little mini loaf pans. So we’re just gonna scoop our batter into these little loaf pans
with an ice cream scoop. I find this is really
good for portioning it out to make sure you have
the same amount of batter in each little loaf pan. And then flatten the tops
with the back of the spatula, and you can pop these
into a pre-heated oven at 350, bake them for
about 30 to 35 minutes until they’re nice and golden brown. Once out of the oven, you can just do the little spaghetti test to make sure the centers
are cooked really well, and then you just wanna transfer them to a cooling rack, just to cool fully before you remove the banana bread out of the pan. And that’s how easy it is to make banana on a Sunday. Last but not least, you’re
going to need dinner after a very long day at school, or work, or whatever it is that you guys do, and I’m gonna be making
this awesome kale salad. And kale is a great green to make when you’re kind of prepping
things for the week, because it doesn’t wilt. I prefer not to put the dressing on if I’m gonna want it to
last more than three days, but you can definitely
put the dressing on, and it’ll be good for
about two or three days ’cause it doesn’t get all wilty. It actually will just
marinate and taste better. And then I also have some fish that we’re gonna roast in the oven along with some veggies, I got carrots and broccoli, and then we’re also gonna
roast some sweet potatoes. So I’m gonna show you
guys how to make this so we can get it into the oven. So on a large baking pan
lined with parchment paper, you’re going to place your
roughly chopped carrots, broccoli florets, drizzle
with some olive oil, sprinkle with on some sea salt, black pepper, chili flakes, garlic powder, tumeric powder, and then roast these into
a pre-heated oven at 375. It’s about 25 minutes for the broccoli and then 45 minutes for the carrots. You just wanna check on them and make sure you toss
’em like halfway through so they get crispy on both sides. Then for the sweet potato, all you have to do is make sure you wash and scrub them really well, and then stab them with
either a knife or fork, just like, get your anger out and stab them well so that way the steam can release and they don’t explode in your oven. And then you basically
just throw them on a pan with some parchment paper, stick them in the oven on 375 for about an hour I’d say, just until the juices start to kind of come out of the holes, and you can just stick a
fork in it really easily, that’s when you know your
sweet potato is done. You do not need any oil
or salt or anything. Just plain sweet potato
is delicious on its own. OK, so to prep our fish, first you’ll wanna make sure that your fish is mostly thawed out. You can use frozen, but
it’s best if it’s thawed. And then you just wanna place it on top of either parchment or foil. I like to later my parchment
on top of the foil, ’cause I don’t really like
the foil right on my fish. So I like to add a drizzle of olive oil just to keep it nice
and moist in the oven. That’s optional, and then I sprinkled mine with a garlic herb blend, some sea salt, black pepper,
a very thin slice of lemon, a few sprigs of fresh parsley, you can also use cilantro. And then you’re just gonna wrap it all up and place it into a preheated oven at about 375, and you can cook this
for about 20 minutes, and it’s just gonna be the
perfect temperature and time to get it nice and steamy
but not overcook it. Now, with your dinner, you’re going to of
course need some greens. And for greens, I’m gonna
be making my kale salad. And I have a very similar
recipe up on my channel, basically doing the exact same thing, just a different dressing. But when you’re making a kale salad, I always like to wash, dry,
and then de-stem my kale. It just makes it a
little bit easier to chew ’cause you don’t have
that really woody stem in the middle of it. And then all you’re gonna do is just like roughly kind of
pull it apart with your hand. You can do like a fine chop if you like, but then I always like to massage my kale when I’m eating it raw. So you’re going to just need
a little bit of olive oil, some sea salt, a squeeze
of fresh lemon juice, and then just massage it
really well with your hands, be one with your kale, and give it a nice, good
massage to soften it up, and then you can just add
in your chopped veggies. I’m gonna be adding in
some chopped cucumber, celery, green onion, and then some fresh cilantro. And you basically just wanna add veggies that are not gonna go soggy if left in the fridge for a few days, cut. And then for the dressing I am making my creamy,
lemon ginger dressing. And you can really make
any dressing that you like. And then you can just store your dressing in a little container or you can prep it the night before, because it’s kale, it’s not
gonna get soggy overnight if there’s dressing on it. And basically, you’ve got your kale salad, you’ve got your veggies and your fish, and you have a complete dinner. And then I also added on
some Mary’s crackers here, and just some plain garlic hummus, just as extra snacks. So if you’re like me and you like to snack between breakfast and lunch, this is a great option, too. (upbeat music) Alright, so that’s gonna be it for today’s meal prep video. I hope you guys enjoy this series, I’m so excited to do more of these. It really kind of just challenged me to kind of think ahead. I’m not so much a planner, so, and I don’t really meal
prep, to be honest. I make a couple things in
the beginning of the week to kind of munch on, but since I’m always craving
new recipes for HealthNut, I’m always eating different things. It can sometimes get a little exhausting, especially if it’s a long day, I come home from work, I’m tired, I just wanna sometimes grab
something out of the fridge and eat it for dinner. And this is gonna be really
great for Matt, as well, because he is commuting to work, and this is great for him to grab and go. So I’m excited to see what
you guys think of this video and this series. Also, be sure to answer my survey, and I think it’s, I don’t
know what corner it’s in, it’s just a little pole where you can vote and tell me what meal prep theme you would like to see next. I thought I would do themes for each one, so this one is a winter theme, a lot of hearty, warming foods to keep you warm and
satisfied all season long. And be sure and give
this video a thumbs up if you like this new series, and I will see you guys
in my next video, bye. (upbeat music)