Aug 10

Meatless Monday: Quinoa Meal Prep

Do you want to incorporate plant-based meal planning to nourish your family? Not sure where to start???

In some ways, our desires are simple.
Eat well. Sleep well. Move more. Dream bigger.

Finding a daily routine that best supports our unique balance can be elusive. In Ayurveda, the daily routine is called our “dincharya” and it is vital to a healthy life. I learned so much about self-care and self-understanding through my study of Ayurveda.

One of my favorite resources for creating more innovation in meal planning is… meal planning. 😆

At my best, I am looking ahead in the week and think about what to eat and prepping food. At my worst, I am eating out for the 3rd day in a row (and I’m not on vacation).

Giving thought to meals AND making sure I have the ingredients on hand is efficient. I don’t have to use valuable “brain” calories at every meal standing in front of the fridge, which has happened so many times through the pandemic.

➡️ What is your fav meal planning tip?

We created a shared note in the phone that has our standard list. When we swing by the store, we can quickly think about what we need to replenish.

Here is one of my favorite tips: make a larger batch of grains or quinoa in advance that be used in multiple dishes.

Directions to cook quinoa: rinse it off until the water runs clear or soak for 10-30 minutes. Rinse this quinoa off and cook in a ratio of 2 parts water:1 part quinoa.

Once you have the quinoa cooked, here are five ways to eat it (these could meal this week) from one batch. The amount you cook would vary pending on the size of your family.

5 Options to Make Qunioa

1. Mix into a salad. In Ayurveda, I learned that mixing greens with grains would provide more satiety and be more balancing. I have found that to be true for my family.
2. Put into a wrap with veggies and legumes of your choice w/salsa
3. Have a “vitality bowl” with steamed veggies and tahini dressing
4. Mix with pureed veggies such as beets or carrots to create a burger (recipe on my blog)
5. Quinoa tabouli. Mix with vinaigrette and fresh green herbs

🌈 Let me know if you try any of these this week!

Dr. Siri Chand 


May your time with the plants be nourishing!

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