[THE SEVEN] Staple Meals | Toppings

This article is from the Staple Meals installment of our series "THE SEVEN | Principles Of Nutrition For Life in Sync" and provides recipes for toppings you can use on your bowls. For a little more context on what we're up to here, this intro post will fill you in.

Staple Meals Guide:
3 Bases, Endless Possibilities

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Eating amazing nutrient-dense, clean and low-carb meals doesn’t have to involve complex cooking or tons of time. The recipes in this series are delicious, inspired by our travels, and designed to make eating according to the Seven Principles easy and enjoyable. 

How to build your own bowls

1. Choose a Base

Oven Roasted Green Veggies (recipe here)

Cauliflower Rice (recipe here)

Salad Greens (mixed field greens, baby spinach, kale, dandelion greens, and arugula are our favorites. Much more flavor than lettuce!) (recipe post here)

2. Choose Toppings

Free-Range Organic Eggs (7 minute, hard boiled, scrambled, fried, poached)

Roasted Vegetables - sweet potato, parsnip, squash, zucchini (recipe here)

Tofu

Tempeh

Avocado

Raw Veggies/Herbs (cilantro, avocado, salad greens, basil, purple cabbage)

Nuts + Seeds (almonds, cashews, pistachios, hemp seeds, chia seeds, sesame seeds)

Violife Vegan Feta

Beyond Sausages

Toppings Recipes

Poached Egg

Serves: 1 // Prep time: 10 min

INGREDIENTS

1 Fresh Egg

3 CUPS Water

2 TBSP Vinegar

 

INSTRUCTIONS

1. Bring a pot of water to a simmer (only small bubbles making it to the top of the water). Add the vinegar.

2. Crack the egg into a small cup.

3. Once your water is simmering, swirl the water to create a small vortex in the middle. Gently drop the egg into the center of the vortex, and use a wooden spoon to shape the whites.

4. Remove the egg from the water after 4-5 minutes, when whites are set. Serve immediately.

Simple Roasted Vegetables

Prep time: 20-30 min

INGREDIENTS

1 Sweet Potato OR 1 Butternut Squash OR 1 Zucchini

2 TBSP Melted Coconut Oil

1/2 TSP Salt

1/2 TSP Pepper

 

INSTRUCTIONS

1. Preheat oven to 400 degrees fahrenheit.

2. Roughly cut your preferred vegetable into ½ inch cubes or ⅓ inch thick slices. Toss with Coconut Oil, Salt, Pepper.

3. Transfer to a baking sheet, making sure to spread evenly. Roast in oven for 8 minutes, flip, and return to oven for an additional 5 minutes, until golden brown and caramelized.

7 Minute Egg

Prep time: 15 min

INGREDIENTS

1 Egg

1 TBSP Salt

3 CUPS Water

Optional:
2 TBSP Braggs Liquid Aminos

INSTRUCTIONS

1. In a small pot, bring water to a boil and add the salt.

2. Prepare a timer for 5 minutes. Once the water is at a rolling boil, gently place the egg in the water and start the timer.

3. At the 5 minute mark, remove the pot from the heat. Reset your timer for 2 minutes and allow the egg to sit in the water until the timer goes off.

4. When your 2 minute timer goes off, remove the egg from the water and run under cold water to stop the cooking process. 

5. Use a spoon to crack and peel the egg.

6. To serve, cut the egg in half lengthwise and place on top of your bowl.

OPTIONAL: Before cutting, soak the peeled egg in 2 tbsp of braggs liquid aminos for 5 minutes, rotating halfway through.

Marinated Tofu/Tempeh

Prep time: 10 min Rest Time: 20 min+

INGREDIENTS

Cubed Tofu or Tempeh

1 TBSP Coconut Oil

Marinade:

2 TBSP Braggs Liquid Aminos

1 TBSP Apple Cider Vinegar

1 TBSP Minced / Grated Ginger

1 TSP Maple Syrup

1 TSP Sesame Oil

2 Garlic Cloves, Minced

INSTRUCTIONS

1. Combine all of the marinade ingredients in a bowl. Add tofu or tempeh and stir to coat the cubes thoroughly. Let the tofu or tempeh marinate in the fridge for at least 20 minutes (up to overnight).

2. To cook, heat oil over medium heat in a pan. Once the oil is fully melted and shiny, add the tempeh. Cook for 3-4 minutes per side, until golden brown and crunchy.

Crispy tempeh

Prep time: 10 min 

INGREDIENTS

3-4 ¼ Inch Slices of Tempeh

1 TBSP Coconut Oil

Salt and Pepper to taste 

INSTRUCTIONS

1. Heat oil over medium heat in a pan.

2. Once the oil is fully melted and shiny, add the tempeh. Cook for 3-4 minutes per side, until golden brown and crunchy.

Coconut Almond Tempeh (Or Tofu)

Prep time: 10 min 

INGREDIENTS

1 Marinated Tofu/Tempeh Recipe

4 TBSP Coconut Almond Sauce

1 TBSP Coconut Oil

INSTRUCTIONS

1. Heat oil over medium heat in a pan.

2. Add the cooked + marinated tofu or tempeh to warm up.

3. Pour almond sauce over the tofu or tempeh. Cook for an additional 2-3 minutes, stirring to fully coat the cubes in the sauce.

4. To serve, put over the top of your DIY bowl.

Tofu Curry

Prep time: 10 min 

INGREDIENTS

1/2 BLOCK Tofu, Cubed (firm silken tofu is our favorite here)

1 TBSP Coconut Oil

1 TBSP Curry Powder or Paste

¼-1/2 CUP Coconut Milk

2 TBSP cashews

Salt and Pepper to taste 

INSTRUCTIONS

1. Heat oil over medium heat in a pan.

2. Once the oil is fully melted and shiny, add the tofu and cashews. Cook for 3-4 minutes, until golden brown around the edges.

3. Add curry powder/paste to the pan and cook for 1 minute.

4. Add coconut milk, salt, and pepper. Stir and allow the curry powder/paste to dissolve into the coconut milk. Cook for an additional 2-3 minutes until fully incorporated.

5. To serve, place over the top of your DIY bowl.

Staple Meals Guide:
3 Bases, Endless Possibilities

Enter your email below to receive our Staple meals guide, including a grocery list, recipes, and bowl ideas to make your life easier.

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