Healthy Gluten Dairy Free Meal Prep (Perfect for Mums with Bubs)
- Meal Prep, Popular, Postpartum Health
Quick and Easy Gluten and Dairy Free Meal Prep perfect for Mums with little ones!
Todays meal prep is 3 of my easiest recipes that can be done either all at once or broken up throughout the day. This makes it easy to get it done around the times your little ones are happy / occupied and you’ve got a few spare minutes free.
Being able to open your fridge and have healthy options ready to go makes the world of difference when you’re going through that postpartum period (1st year especially!) and takes the thinking out of what to eat when you don’t have a lot of time (or motivation!).
The three recipes I prepped are:
- Spaghetti Bol (such a good lunch option as it keeps well for 3 days)
- 4 Bean Mix – delicious on toast, with avo or on a baked sweet potato
- Banana Berry Muffins – a healthy snack or breakfast on the go
Here’s the recipes in the video:
Veggie Packed Spaghetti Bol
An easy and delicious way to pack a load of veggies into a 1 pan meal!
Servings: 4 serves
Ingredients
- 500 g Mince
- 3 Tins Crushed Tomatoes
- 2 TBS Tomato Paste
- 2 TBS Mixed Italian Herbs
- 1-3 cloves garlic minced
- 1 onion
- 2 carrots grated
- 1 zucchini grated
- 2 stalks celery
- 1 cup baby spinach
- 1 cup cauliflower or brocolli
- salt and pepper
- fresh basil or parsley to serve
- GF spaghetti
Instructions
- Dice onion and garlic and add to a large pan with some olive oil, cook for a couple minutes until translucent.
- Add mince and cook until browned.
- Finely chop/grate the veggies and add to pan with rest of ingredients.
- Simmer for 5-10 minutes (or longer)
- Heat a large saucepan of water and cook spaghetti following pack instructions.
Banana Berry Muffins
1 bowl, super easy muffins free from gluten, dairy and sugar. They are also high in protein, fibre and complex carbs to keep you full and satisfied.
Servings: 6 muffins
Ingredients
- 1 Large Banana mashed
- 3 eggs
- 1 tsp baking powder
- 1 tsp lemon juice
- 1 tsp vanilla extract
- 2 cups almond meal blanched
- 1/4 cup shredded coconut
- 1/3 cup any berries - raspberries, blueberries, strawberries
Instructions
- Preheat oven to 180
- Mix all ingredients except berries until combined.
- Stir through berries last.
- Pour into muffin tin and bake for 30-40minutes or until skewer comes out clean.
Notes
(may need to cover with tin foil halfway through if over browning)
4 Bean Breaky Bowl w Avo
A super simple pantry meal that comes together in 5 minutes! Store in an airtight container in the fridge for a few days worth of easy breakfasts or meals.
Ingredients
- 400 g tinned crushed tomatoes
- 400 g tinned black beans
- 400 g tinned kidney beans
- 400 g tinned butter beans
- 400 g tinned cannellini beans
- 2 TBS tomato paste
- 1 onion diced
- 1 tsp ground cumin
- 2 cloves garlic minced
- 1/2 cup water bone broth or stock.
- 1 TBS olive oil
- Salt to season.
- 1/4 Avo per person.
Instructions
- Heat a medium saucepan on high, add olive oil, onion and garlic, cooking a couple minutes until onion is soft.
- Add rest of ingredients and stir until well combined and hot. Season with salt and serve with Avo.
- Extra serving suggestions: GF toast, rice or eggs.
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