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RECAP
0:00 Intro
0:09 Shepherd's Pie
4:06 Ethiopian Ful
5:02 Japanese Sweet Potato Prep
5:38 Minced Garlic
6:43 Baked Japanese Sweet Potato
6:58 Baked Vegetables
8:06 Chickpea Prep
9:10 Crispy Chickpeas
9:52 Tuno Salad
11:24 Meal Prep
11:26 Pickled Red Onions
11:59 Prep
13:19 Fried Tofu
14:02 Thai Sweet Potato Bisque
14:47 Soba Stor Fry
15:14 Soup
15:46 Yakisoba Sauce
16:01 Stir Fry
16:32 Soup
16:57 Freezing Sweet Potatoes
17:24 Food Scraps
17:30 Thai Tea
17:56 Black Milk Tea
18:16 Soup
19:42 Sweet Potato Snack
FTC
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RECIPES
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SHEPHERD'S PIE
1/2 cup lentils
1/2 cup yellow or sweet onion, diced
1/2 cup frozen peas & carrots
1 + 1/2 cups vegetable stock
fresh thyme, fresh rosemary, garlic powder, onion powder
Roux: 1 3 tsp vegan butter + 1 3 tsp flour
splash of red wine
salt & pepper to taste
3-4 yukon gold potatoes
1 tbsp butter
2-3 tsp cashew or soy milk
garlic, salt + pepper to taste
FUL
olive oil
1/2 cup onion, diced
1/2 cup fava beans, cooked
garlic powder, cumin, salt & pepper to taste
diced tomato, red onion, & jalapeno
berbere
CRISPY CHICKPEAS
oil of choice
15oz or 1 can chickpeas
2 tsp tahini, optional
za'tar or spice(s) of choice
salt & pepper
TUNO SALAD
15oz or 1 can chickpeas
red onion, diced
3-4 pickled, diced
1 tbsp nutritional yeast
1 tsp dijon mustard
1 tsp maple syrup
1-1.5 tbsp vegan mayo or smashed avocado
jar bit.ly/49zaQEm
PICKLED ONIONS
1/2 red onion, sliced
4 oz hot water
4 oz apple cider vinegar
1 tsp salt
1-2 tsp agave syrup or sugar
jar bit.ly/4bFQrPH
THAI SWEET POTATO BISQUE
3 sweet potatoes
1 large onion
3 carrots
1 shallot, minced
1 tbsp garlic, minced
2-3 tbsp thai chili paste
3-4 tbsp coconut cream
20-24oz veggie stock
jars bit.ly/49zaQEm
SOBA STIR FRY
1 serving extra firm tofu
2 tbsp coconut aminos, optional
2-3 tsp cornstarch
salt & pepper to taste
-sauted in sesame oil
1/2 onion, sliced
red cabbage
carrot
snow peas
mung beans sprouts
1 serving soba noodles
yakisoba style sauce:
2 tbsp ketchup
3 tbsp vegan worcestershire sauce
3 tsp soy sauce
1 tbsp garlic, minced
1 tsp agave syrup
THAI TEA
5-6 tbsp thai tea amzn.to/48zot5L
24oz water
jar bit.ly/3UCYQxq
BLACK MILK TEA
3 tbsp assam tea bit.ly/3HZtoC7
24 oz almond + oat milk
jar bit.ly/3UCYQxq
SHOP THIS VLOG
glass prep bowls bit.ly/4bKEusj
glass jars bit.ly/3wyOfd0
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CONTACT
get in touch at abetweene@gmail.com