Good Stuff Nutrition

27/10/2023

Here are five key ingredients that I recommend you always have in your fridge or pantry to simplify your meal prep:
1. Pre-cooked whole grains: Whole grains are a great base for grain bowls, soups, stews, curries, stir-fries, and more. They’re also packed with fiber and nutrients to keep you feeling full and satisfied. They take some time to prep so make a big batch to keep on hand for quick and easy meals throughout the week.

2. Baby spinach/greens: Baby spinach and other greens are an effortless way to add nutrients to any meal as they don’t require any prep and cook in less than a minute. Just throw a handful into soups, sauces, stews, egg dishes, stir-fries, pasta dishes, and more.

3. Avocado: Avocado adds richness to dishes like grain bowls, tacos, eggs, stews, and more. They're also packed with healthy fats and nutrients to keep you feeling full and satisfied.

4. Canned beans: Crack open a can of beans to easily add protein and fiber to your next meal. They can be added to soups, stews, pasta dishes, tacos, salads and more without any extra prep, or take them to the next level by roasting them for some crunch. 

5. Your favorite sauce: Whether it’s store-bought or homemade, sauces like hummus, pesto, peanut sauce, marinara, etc. can take a bland, boring dish to an epic masterpiece of a meal. Sauces are simple ways to diversify what you’re eating throughout the week and switch up flavor profiles. Get creative and try stirring sauces into soups or using them as salad dressings or pasta sauces.

I hope these tips help simplify your meal prep routine! 

If you're looking for a little more guidance, join our upcoming meal prep class on Monday, October 30th at 5pm PST. Next week’s class will feature a variety of roasted veggies including sweet potatoes and broccoli as well as blackened tofu, a zesty corn salsa, Chipotle Crema and Garlic Ginger Soy sauce. You’ll leave the class with prepared ingredients to easily whip up delicious tacos, stuffed sweet potatoes, grain bowls, stir fries and more throughout the week. Register for class through the link in my bio.

26/09/2023

Don't have the time or energy to prepare healthy meals throughout the busy workweek? Join me for my weekly meal-prep class! We’ll prepare whole grains, vegetarian proteins, fresh vegetables, and flavorful condiments that can be put together to create a variety of nutritious and satisfying meals in under 15 minutes - so you're not stuck eating the same thing day after day.

Every Monday at 5pm PDT/8pm EDT via Google Meet.

I’ll provide you with a detailed grocery list ahead of time and guide you through each step of the process. By the end of the class, you’ll have a week’s worth of different, healthy meals that are not only easy to prepare but also taste great.

Take the guesswork out of meal planning and prepping and register today! Link in comments.

12/09/2023

Are you tired of spending hours in the kitchen every night preparing meals for the week? Do you want to eat healthy, delicious meals without sacrificing your precious time? Look no further! My meal prep class is designed to help busy professionals like you prepare a week’s worth of healthy meals in less than 15 minutes each.

In our next class, we’ll be preparing a whole grain, vegetarian protein, vegetables, and 2-3 condiments that can be used to create 4-5 different meals. You’ll receive an ingredient list ahead of time and I’ll walk you through each step of the process during the class. By the end of the class, you’ll have a week’s worth of healthy meals that are easy to prepare and taste great.

Join me on Monday, September 18th at 5pm PDT/8pm EDT via Google Meet. Don’t miss out on this opportunity to simplify your meal prep routine and eat healthy all week long! Click the link in the comments to sign up now!

20/11/2021

Not sure what to do with your partially used head of cauliflower? Here are some simple ways to use it up while incorporating more veg into your meals!

1. Rice it! Break raw cauliflower into florets, add to blender and then pulse briefly until it resembles grains of rice. Sauté in a little oil for 2-3 minutes, until cooked. Use in place of, or in combination with rice!

2. Wing it! Whip up a simple batter and coat your cauliflower pieces in it, bake until crispy, then smother in your favorite wing sauce. Check out my buffalo cauliflower wing recipe: https://goodstuffnutrition.com/recipes/smokey-buffalo-cauliflower-wings/

3. Mash it! If you haven’t tried mashed cauliflower potatoes, then the time has come. Simply steam or boil your cauliflower (optional: throw in a chopped potato for a bit more substance) then blend it up with all the same things you would add to mashed potatoes. Here’s my recipe: https://goodstuffnutrition.com/recipes/cauliflower-mashed-potatoes/
Struggling to find time to prepare healthy meals for yourself throughout the busy workweek? Swipe for more info on my meal-prepping program, STARTING IN JANUARY & stay tuned for a sweet Black Friday offer!

12/11/2021

Why stuff a turkey when you can stuff a squash?! 🤣
But seriously, if you’re looking for a meat-free option to add to your Thanksgiving spread, this Apple and Sage Stuffed Acorn Squash is sure to be a hit across the board. Loaded with cozy herbs like sage, rosemary, and thyme, it has all the flavors of the holidays.

The original recipe and grocery shopping list are now up on my blog:

https://goodstuffnutrition.com/entrees/apple-and-sage-stuffed-acorn-squash/

Enjoy!

04/11/2021

Got leftover rice laying around in your fridge? Transform it into any of these simple meals and you’ll have a complete dinner on the table in under 30 minutes. Get creative and work with what you have!

1. Flash Fried Rice - Saute fresh or frozen veggies of choice (carrots, peas, broccoli, bell peppers, etc.) with onion, garlic, & ginger + leftover rice + soy sauce/tamari & fresh lime juice

2. Grain Bowl - Leftover rice + beans and/or tofu + fresh and/or cooked veggies of choice + sauce

3. Burrito - Whole grain tortilla + leftover rice + refried beans + avocado + fresh veggies (lettuce, tomato, onion, cilantro, etc.) + hot sauce/salsa + lime

02/11/2021

Happy belated Halloween! Even though I’m a few days late, I had to share these “Deviled Eyes” 👀 I made to celebrate this past weekend. 🎃

The best part?! They’re 100% plant-based! I used red potatoes and then blended the scooped out potato with avocado, vegan mayo, mustard, a splash of white vinegar, salt & pepper. Oh, and some green food coloring 😉 They were surprisingly similar to the real thing and so tasty!

Give them a try next time you’re looking for a spooky snack! Hope everyone had a super fun Halloween! 🧙‍♀️

(Inspired by a non-vegan version I saw on which is probably my fave IG feed ever. You’ve got to check them out)

28/10/2021

WOW your friends and family this holiday season with incredibly delicious, crowd-pleasing dishes that just so happen to be vegan and healthy! Join us this November for holiday-themed classes & recipes that are sure to please even the pickiest of eaters.

Can’t make it to live classes? Class recordings also available!

Just want the recipes?!
NEW! Monthly Recipe Subscription:
- 2 original recipes sent straight to your inbox, weekly
- Grocery lists included for easy menu-planning
- Meat and dairy-free meals your whole family will love

14/10/2021

Anyone else a fan of Panera’s Broccoli Cheddar Soup? Not gonna lie, that was a big part of my teenage years. Flash forward to today when I rarely (because we all need to indulge ourselves once in a while) eat things that are loaded with cheese and cream and I was craving that broccoli-cheddar flavor duo…until now! I have veganized the recipe, and am proud to share with you my Vegan Broccoli Cheddar Soup! It will satisfy all your deepest broccoli cheddar cravings without the heaviness from the dairy and with tons of veggies and nutrients!

The full recipe and grocery shopping list didn’t fit on this post, but are now up on my blog (link in bio )!

Enjoy!! 🥦🥣

11/10/2021

In tonight’s cooking class, we’ll be busting out these plant-based loaded nachos with cashew queso and homemade, baked tortilla chips! Top ‘em with veggies and beans for a complete (and healthy) meal!

Here’s my recipe for cashew queso:

* 1 cup raw cashews, soaked in hot water for at least 15 minutes or longer
* ⅓ - ½ cup hot water
* 1 tablespoon lemon juice, about ½ lemon
* 1 large garlic clove, peeled and left whole
* 2 tablespoons nutritional yeast
* 1 teaspoon salt
* ½ teaspoon onion powder
* ½ teaspoon smoked paprika
* ½ teaspoon chili powder
* ¼ teaspoon turmeric, for color
* ⅛ teaspoon cayenne, optional or to taste 
* 1, 4 oz. can green chilis

1. Soak cashews in boiling water for at least 10-15 minutes (longer if possible) to soften.
2. Drain soaking cashews and add of a food processor or high speed blender with all of the remaining ingredients and blend until very smooth. Adjust seasoning to taste.

08/10/2021

Look what we made in class last night! 👀 100% plant-based, creamy, dreamy, Pumpkin Alfredo Pasta. Packed with fall flavors like rosemary, sage, and thyme, it is the ultimate comfort-in-a-bowl.

I must give credit to the amazing for inspiring this gem of a recipe. You’ve gotta check out her blog for epic vegan dishes, if you haven’t already!

Don’t forget, your first cooking class is FREE and if you can’t make the live classes, recordings are available. Come cook with us!

Happy FriYAY everyone! 🥳

08/10/2021

Check out this article that talks about the positive impact that plant-based eating has, not only on our health, but also on the planet!

Before “The Omnivore’s Dilemma’’ and “The Moosewood Cookbook,’’ before Beyond Meat and Impossible Foods, before Clover and Life Alive and Veggie Galaxy, there was “Diet for a Small Planet.’’ Now celebrating its 50th anniversary with a revised and updated edition, the book helped ...