Organizing Your Weekly Plant-Based Meal Plan

Good afternoon friends!

It’s been a minute since I’ve done a food related post here 😱 I’ve been a little caught up in the busyness of school, work, and deciding if I should run the Chicago Marathon or not over the last few weeks. The good news is, I decided to still run the race despite a few weeks of less than ideal training! Those of you who follow me on Instagram already know this!😜 You can’t run you first marathon if you don’t start the race!😉

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During these busy days of marathon training, school, and beyond, it is so important to eat healthy and often. When I get busy or stressed, I tend to under eat, which is the opposite of a lot of people and not ideal for running some serious miles.😩 What has been key for me overcoming this over the last few weeks is planning my meals (especially lunch) ahead of time. It also helps to have most amazing husband, who makes me cashew butter and jam sandwiches on especially busy mornings to bring to school. I’m lucky, what can I say?!😍

Anyway, imagine my excitement when Meghan Harris of White Rabbit Garage Storage, reached out to me to write a guest post here about meal planning. I thought that it was perfect timing, as I am personally working on being better about meal planning!

So, without first ado, here is the first ever guest post on Black Bean Queen! 🙂

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Eating a plant-based diet is not only healthier for you but also makes you feel better and have more energy throughout the day. However, organizing and creating a meal plan to follow can be tedious and daunting. Without a solid plan in place, it is easy to fall back into old habits and to slip up more often than you’d like. Below are 3 tips to help you organize your weekly meal plan and a sample plant-based meal plan for you to try.

Look Through Your Pantry

Go through your pantry, freezer, and refrigerator to get a solid idea of what foods you have to cook with already. Starting with foods you have previously purchased allows you to not only save money, but also time when shopping. You’ll also waste less food.

Going through your pantry will give you a sense for what foods you typically eat and help you remember which ones you didn’t like when you tried them. You will also be able to free up more space and organize the shelves, so you can look through your food storage easier in the future. If you have any food that you don’t like, and it hasn’t yet expired, donate it to your local food pantry.

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Find a Place to Keep Recipes

If you prefer written recipes you will want to find a place in your kitchen that won’t get ruined by spilled oil and is easily within reach. Consider finding recipe organizers at Target or on Amazon.

If you prefer online recipes keep a file on your computer or phone to organize different websites, you have found with recipes. You can use a word doc, detailed Pinterest board, or Google files to do so. Make sure this is accessible from several devices in case one is misplaced or broken.

Choose Meals with Familiar Ingredients

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 Meal planning will help you feel less stressed during the week, so you can avoid spending money on unnecessary food purchases. However, if you are shopping for items you primarily are unfamiliar with you won’t use them either.

If you shop for black beans often, you know when they are a good deal and when you should use a different kind of bean. If you use quinoa often, you know exactly how long to cook it for before it becomes soggy. As you become more comfortable with meal planning, add in 1 or 2 new ingredients each week.

As you work on your weekly meal plan, remember that it’s okay to be flexible and that some meals may go awry. You can always pick yourself up and try again the next day!

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BONUS: Here is a simple work week meal plan for you to try!

Day Breakfast Lunch Dinner
Monday Apple Cinnamon Oatmeal Basic Tofu Stir Fry Cauliflower Fried Rice
Tuesday Vegan Waffles with Blueberry Sauce Creamy One Pot Pasta Pasta Bean Casserole
Wednesday Peanut butter and dark chocolate oatmeal Squacos Greek Goddess Bowl
Thursday Apple Buckwheat Pancakes with Coconut Caramel Apples Tomato and White Bean Salad

 

Black Bean and Quinoa Taco Bowls
Friday Peanut Butter Banana Oatmeal Vegan Macaroni and Cheese Hummus Pizza with Veggies

This post was written by Meghan Harris at White Rabbit Garage Storage. She enjoys hiking, playing card games, and spending time with her family.

What other tips do you have to organize your weekly meal plan?

 

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Plants are cool #2: Basic Tofu Stir Fry recipe

Good afternoon! This is the 1st Saturday I have gotten off of work early in months, so I decided it was time to finally share another plant-based recipe! Today I am sharing a staple recipe in my apartment: basic tofu stir fry. My husband and I eat this at least one a week, if not more often 😛 That’s how much we love it! And it’s easy to prepare, easy to customize, and easy to clean-up,

I am sharing this as a part of my new recipe series called “plants are cool”. Because duh, plants are amazing! And because we should all be eating a lot more of them! I’m here to show you that cooking with plants can be cheap, easy, versatile, and fun! I know I am biased because I am plant based…but please be open minded, maybe try a few plant recipes and who, knows?! Maybe you too will agree that plants are cool! 😉

Basic Tofu Stir Fry recipe

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Yield: 2-3 servings

Ingredients

1 bag of frozen stir fry vegetables OR slice up your favorite fresh vegetables (I recommend peppers, broccoli, onion, mushroom, carrots, celery, and baby corn)

Organic extra or super firm tofu (I recommend Trader Joe’s or 365 by Whole Foods)

Grapeseed or Avocado Oil (for sautéing) 

1 cup rice or grains of your choice (I used 365 by Whole Foods Organic Super Grains, but other options I’ve used include brown rice, jasmine rice, and quinoa)

Dried ginger (we never measure :P, but I’d put at least a teaspoon or two)

Tamari sauce to taste (at least a tablespoon)

Optional: red pepper flakes, pumpkin seeds, sunflower seeds, and/or nutritional yeast. 

1. Measure and rinse your grain of choice in a mesh sieve.

2. After rinsing, prepare your grain of choice according to the package directions.

3. Chop the vegetables if you aren’t using frozen.

4. Press your tofu. We invested in a tofu press because it significantly cuts down on the time of the recipe.  (Here’s some methods to press tofu if you don’t have a press).

5. After pressing your tofu, slice into bite-sized cubes.

6. Add the Grapeseed or Avocado oil to a sauté pan or a Wok and then add the cubed tofu.

7. Sauté the tofu on medium- high for about 5-10 minutes or until the cubes start to brown.

8. Add the fresh, sliced veggies or the frozen stir fry veggies and continue to sauté until everything is cooked thoroughly .

8. Check the grains and if they are cooked, turn off of the stove top and fluff them.

10. Once the tofu stir fry is cooked throughly, serve atop the cooked grains and add your desired mix-ins. My favorite mix in is pumpkin seeds and my husband loves red pepper flakes.  🙂

If you make my basic tofu stir fry recipe, I’d love to see your creation! E-mail me or share on social media ( InstagramFacebook, or Twitter), but make sure to tag me! I’d be happy to feature your version of basic tofu stir fry on my social media channels!

 

Plants are cool #1: “Squacos” recipe

Good afternoon! 🙂 As promised many, many months ago, I am finally sharing my butternut squash taco recipe, AKA “squacos”!🌮 I am sharing this as a part of my new recipe series called “plants are cool”. Because duh, plants are amazing! And because we should all be eating a lot more of them! I’m here to show you that cooking with plants can be cheap, easy, versatile, and fun! I know I am biased because I am plant based…but please be open minded, maybe try a few plant recipes this month, and who, knows?! Maybe you too will agree that plants are cool! 😉

Of course, today’s recipe has black beans, because I have not been living up to my namesake!😱 This is a very basic recipe that lends itself to dressing up with different toppings and serving options, because that is half the fun with taco recipes! So, without further ado let’s make some “squacos”! 😋

“Squacos”

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Yield: 2-3 servings

Ingredients

1 bag of frozen butternut squash or 1 whole butternut squash

Grapeseed or Avocado Oil (for sautéing) 

1 cup rice or grains of your choice (I used 365 by Whole Foods Organic Super Grains, but other options I’ve used include brown rice, jasmine rice, and quinoa)

1 can of black beans drained and rinsed

Cumin (we never measure :P, but I’d put at least a teaspoon or two)

Cinnamon

Himalayan sea salt (to taste)

Optional: avocado, tomato, cilantro, shredded lettuce, red pepper flakes, salsa, pico de gallo, guacamole, cheese (regular or non-dairy), and/or sour cream (if you aren’t vegan)

1. Measure and rinse your grain of choice in a mesh sieve.

2. After rinsing, prepare your grain of choice according to the package directions.

3. Chop the butternut squash if you aren’t using frozen.

4. Add the Grapeseed or Avocado oil to a sauté pan and add the chopped fresh or the chopped frozen butternut squash.

5. Sauté the butternut squash on medium high for about 5 minutes or until warmed.

6. Add the cinnamon and cumin to the butternut squash and make sure everything gets thoroughly mixed.

7. Add the drained and rinsed black beans to the butternut squash mixture.

8. Check the grains and if they are cooked, turn off of the stove top and fluff them.

9. Sauté the black bean and butternut squash mixture for another couple of minutes.

10. Serve on tortillas or make a taco bowl. Be sure to add in any of the fun extras listed above! The optional mix-ins add flavor and depth if you eat these on a weekly basis like my husband and I do! My personal favorite is making a taco bowl with salsa and other veggies and then using tortilla chips as scoops. 🙂

If you make “squacos”, I’d love to see your creations! E-mail me or share on social media ( InstagramFacebook, or Twitter), but make sure to tag me! I’d be happy to feature your version of “squacos” on my social media channels!

Running into 2018: goals and dreams for the new year: spring check-in

Hello friends! Happy Easter (if you celebrate)! I hope you all had a fun and relaxing Sunday. Mine was busy because of work, but now I’m happy for some time to relax. 🙂

For those of you who don’t know, my temporary teaching job ended last week, so I acted quickly and snagged two part time jobs. Both of the jobs are at places I adore and are perfect for this somewhat “limbo” phase of my life. I’m still figuring out what my next steps are, but I have a really good idea what they will be and will share when the time is right…

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In the meantime, I thought the 1st day of April was the perfect time to check-in with my 2018 goals. This is mainly a way to hold myself accountable, so feel free to skip this post if this sort of thing bores you 😛 If not, I appreciate your support by reading and commenting! I’d love to know if you set goals for 2018 and have accomplished some of them, so feel free to share with me too!

Black Bean Queen’s fifteen 2018 goals check-in #1:

1. A minimum of 5 minutes of stretching/foam rolling after EVERY RUN

9 times out of 10 I have accomplished this goal since January! So that feels good. 🙂 Just knowing that I shared this goal publicly with all of you made me think twice when I wanted to slack on stretching and rolling 🙂 Plus I am recovering from my runs well so far…but we shall see once I start ramping up the miles 😱

2. Strength training a minimum of 2x/ week (particularly glute/hip exercises)

Not doing well with this goal…I’m at once a week when it’s a good week. When I was teaching I barely had enough time to fit in my runs, let alone my strength workouts, but this isn’t optional for me or I will get hurt. 😦 Strength training at least twice week, focusing on hip strength, is my top goal moving forward. 

3. Yoga 1x/ week (a class or YouTube video)

Also not doing great with this goal for the same reason as #2…BUT now that I am done teaching and working two PT jobs that do not require outside work (i.e. lesson planning, grading, etc) I will be able to better fit in the “extras” that enhance running training. Yoga will be my second top goal moving forward. However, I have done yoga twice in the last week for what it’s worth.🤷🏼‍♀️

4. Finish my first marathon in October (my ultimate goal is 3:30 or faster so I can Boston Qualify)

Not accomplished yet 😉

5. PR in the 5k and the half marathon by increasing my mileage (SLOWLY) and adding in more track/speed workouts (5k goal is sub 18 minutes & half marathon goal is 1:25)

Same as above. I’ve only done one 5k in 2018 and no half marathons yet. My first half marathon is the Illinois half marathon in less than a month!

6. Run my first 10k race

Same as above. My first 10k will be on June 3rd at Run for the Zoo

7. Run a trail race of any distance

Not accomplished yet 😉

8. Hire a coach in the spring/summer to help me with Chicago marathon training

Accomplished sooner than expected. A few weeks ago, I won two months of coaching with Heather Szuba of McKirdy Trained and it could not have come at a better time! I’m at a new phase in my life where I can prioritize my training a bit better than when I was teaching. I can already tell this is going to be huge for my running and so far I love working with Heather. I can’t wait to see where working with her takes me! 🙂 

10. Join a running group or racing team

Not accomplished yet 😉 Since one of my new jobs is at a running store, I think it is time for me to finally do more group runs or join a team. Stay tuned…😜

11. Read 24 books (2 books/month)

Not accomplished yet 😉 Sadly, I’ve only read one book in 2018 so far 😦 On the bright side I am an extremely fast reader, so I am confident I can still accomplish this goal!

12. Connect with more liked minded people by growing Black Bean Queen to 1,000 subscribers. I also want to grow my social media presence on Instagram and Twitter to at least 1,000 followers and my Facebook and Pinterest to at least 500 followers.

Partly accomplished! 🙂 Last I checked this blog has over 1,060 subscribers, so it has grown a bit in the last few months. My Instagram is also over 1,000 followers, but I am not at my Twitter, Facebook, or Pinterest goals yet. I’m concerned less about actual numbers and more about connecting to even more awesome runners, fitness enthusiasts, plant based eaters, etc. 

13. Be kinder to and less critical of myself by reflecting on the positives in my life at least 1x/week

Working on this! One of the best things I did to help me with this goal was buy 52 Lists for Happiness by Moorea Seal. I love starting a new week with one of the lists. Thanks to Connie of Constantly for the recommendation! 🙂

14. Take my vitamin everyday

I was really good about this in January and February, but fell off the wagon during March. It’s a new week and month, so time to be better about taking my vitamin again! 😛 

15. Cook a new vegetarian/vegan recipe with my husband 1x/month

Working on this goal! We got in a bit of a rut cooking the same old favorites the last few months..BUT we just bought the Run Fast, Eat Slow cookbook and I flagged some of the vegetarian/vegan recipes to make over the next few weeks. Plus, I still need to make a bunch of the recipes from Oh She Glows Everyday, which we bought a year ago. So ideas are not the problem 😛 One way that has helped us in the past has been by turning it into a date night to make a new recipe. I highly recommend this tactic for any couples out there who keep making the same things or go out to eat for many meals. 

Are YOU accomplishing your 2018 goals, running related or not? I’d love for you to share, so we can support each other! 🙂

Running into 2018: goals and dreams for the new year

Happy New Year friends!🎉 I hope you all had an amazing night…whether that involved drinking and dancing until dawn or snuggling up on the couch with loved ones and wine or a warm beverage.🥂 I fell into the latter category, but no complaints there! 😛

2017 was definitely a rough year for me, but it had some awesome moments too, especially my wedding!💍I reflected briefly on my run yesterday, so I am not going to reflect here. Rather, I want to leave 2017 behind and run straight into 2018 with a fresh perspective and clean slate.

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Who’s with me?!🙋🏼

I strongly believe that you should set goals year round and not wait until a holiday to start working toward them…BUT, with that being said, New Year’s Day is a perfect time to sit down, write out your new or ongoing goals, and come up with an action plan for accomplishing them!

So where to begin?!

Well, people do not meet their goals without a system of accountability or a way to track their progress toward their goals. Another reason that people do not meet their goals is because they make ones that are TOO ambitious for the given time frame. Although, I do not think that is necessarily a bad thing to set SOME lofty goals. I think it’s good to dream big, but to also have some smaller more attainable goals. 🙂 I have a good mix of both for 2018 and some of them have been a goals of mine for a while, as indicated on my goals page!

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To hold myself accountable this year, I am going to do a minimum of 4 check-ins on the blog. I will check-in during the spring (March), summer (June), fall (October), and winter (December) and more times if needed. Some of the goals below are specific to certain events in my life (i.e. my first marathon in October), so I will only check in with them when it makes sense. So, without further ado, here are my 2018 goals! 🤗

Black Bean Queen’s fifteen 2018 goals💃

1. A minimum of 5 minutes of stretching/foam rolling after EVERY RUN

2. Strength training a minimum of 2x/ week (particularly glute/hip exercises)

3. Yoga 1x/ week (a class or YouTube video)

4. Finish my first marathon in October (my ultimate goal is 3:30 or faster so I can Boston Qualify)

5. PR in the 5k and the half marathon by increasing my mileage (SLOWLY) and adding in more track/speed workouts (5k goal is sub 18 minutes & half marathon goal is 1:25)

6. Run my first 10k race

7. Run a trail race of any distance

8. Hire a coach in the spring/summer to help me with Chicago marathon training

10. Join a running group or racing team

11. Read 24 books (2 books/month)

12. Connect with more liked minded people by growing Black Bean Queen to 1,000 subscribers. I also want to grow my social media presence on Instagram and Twitter to at least 1,000 followers and my Facebook and Pinterest to at least 500 followers.

13. Be kinder to and less critical of myself by reflecting on the positives in my life at least 1x/week

14. Take my vitamin everyday

15. Cook a new vegetarian/vegan recipe with my husband 1x/month

What are YOUR top 2018 goals, running related or not? I’d love for you to share, so we can support each other! 🙂

 

 

Tasty Tuesday #7: Tempeh and Black Bean Taco Bowls

Good morning! I hope all of you are having a wonderful morning and a great week. 🙂 It’s hot here in the windy city, so I got my run in early this morning. I am so happy I did, even though I have the day off work, because holy cow it’s getting humid! I had another good run this morning of 3 miles at 7:35 pace.  🙂 I have a ways to go before getting to where I was before my injury, but I am starting to feel more like my old self. I still have to build up my mileage slowly and continue my PT exercises, but at least my run pace is starting to come down as I get back into shape!

Now, for the real reason I am here…Tasty Tuesday! This week’s Tasty Tuesday is a taco recipe because I am a little too excited about Taco Tuesday! I know, I know I already shared a taco recipe with all of you last week….BUT tacos are so tasty and this recipe is different! I love both recipes, but these tacos are a little more filling than the black bean and quinoa ones from last week. Plus, I absolutely love meals in a bowl and anything that is made with black beans, if you guys could not tell. 😛 These tempeh and black bean taco bowls are tasty, filling, full of protein, healthy, and last, but not least they are vegan. Bonus points for how quick they are to make! So do yourself a favor and make tacos tonight! I do have to confess that I made these last night…I could not wait for taco Tuesday! haha. I really want to make them again tonight because they are so delicious…. Without further ado here is the recipe! 🙂

Tempeh and Black Bean Taco Bowls

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Yield: 2-3 servings

Ingredients

1 packet taco seasoning (I used mild, but if you like things spicy I’d use medium or hot) 

1 cup rice of your choice (I used Jasmine rice)

1 package of tempeh (I used Lightlife original)

1 can of black beans drained and rinsed

1 cup of frozen peppers

canola oil (as needed)

Optional: red pepper flakes, salsa, pico de gallo, tortilla chips

1. Prepare the rice according to the directions on the package.

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2. Mix the packet of taco seasoning with water, according to the package directions. Set aside.

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3. Cut the tempeh into bite sized pieces.

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4. Let the tempeh marinate in the taco seasoning mixture for 5-10 minutes.

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5. Sauté the tempeh in canola oil and spoon some of the taco seasoning mixture into the frying pan for added flavor. Fry until the tempeh starts to brown ( ~ 10 minutes).

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6.  In the meantime, sauté the peppers in canola oil. Add the drained and rinsed black beans once the peppers are almost fully cooked (~10 minutes.). Optional: for more flavor add some of the taco seasoning mixture to the pepper and black beans too.

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7. Once everything is fully cooked, serve! Spoon the rice into bowls, add the tempeh, black bean/ pepper mixture, and any desired toppings (salsa,red pepper flakes, pico de gallo, etc). Mix it all together! If bowls aren’t your thing, serve in a warm tortilla! YUM!! 🙂

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I hope all of you have a great day and more importantly, a happy Taco Tuesday (am I the only one who thinks of the Lego movie?)!

Today’s question: Any fun plans this week or weekend? I’m going to Lollapalooza this weekend and I cannot wait! 🙂

Black Bean and Quinoa Taco Bowls

Good evening friends! Here in the windy city, the weather is dreadful. :/ I even got poured on my way home from work. 😦 I hope all of you are experiencing better weather, though! I thought sharing a new recipe would be just the the thing to brighten up this dreary evening. It is a black bean recipe (of course)! With a blog called Black Bean Queen, I really have not been living up to my name. 😛 This recipe makes up for my lack of black bean recipe posts, I promise!

Last night after work was one of those nights where my boyfriend and I were lazy, indecisive, and hungry.  I asked my boyfriend: “What do you want to make for dinner?”  He said: “I don’t know, what do you want to make?” Then I said “I asked you first…” Then he said “Maybe we should go out to eat”. Me: “No, we have plenty of food here and we need to save our money…” I could not take our indecisiveness any longer. I’m sure we are not the only ones!! After along day of work or class,  I often wish I could snap my fingers and have a tasty and nourishing meal appear. Last night, I took that as a challenge to make something new, fast, and simple.

I had a serious taco craving last night, so I looked around the apartment for random taco-like ingredients. This recipe is a random assortment of ingredients that, luckily, came together really nicely. These black bean and quinoa taco bowls are quick to make, simple, nourishing, and delicious. Honestly, they were the bomb.com!  My boyfriend LOVED them! He even said to me “I think these might become a regular in our meal rotation now!” I hope all of you like them too! 🙂

Black Bean and Quinoa Taco Bowls

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Yield: 2-3 servings (2 if you live with a very hungry runner  or 2 😉 )

Ingredients

1 cup of quinoa & 2 cups of water

~1 Tablespoon canola oil

1 cup frozen peppers

1 can of black beans, drained and rinsed

1 packet of taco seasoning ( I used mild)

Optional: red pepper flakes and salsa

1. Measure and rinse the quinoa with a mesh sieve. Do not skip the rinsing step as quinoa is coated in a bitter substance called saponin.

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2. Bring the rinsed quinoa to a boil and then turn the heat down to a simmer. Cook until all the water is absorbed and white rings are visible within the quinoa, this will be approximately 15-20 minutes.

3. Put ~1 Tablespoon of canola oil into a separate saucepan and start sautéing the frozen peppers. Once the peppers are nearly cooked, add the canned of black beans and cook for another three or so minutes.

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4. Prepare the taco seasoning  as indicated on the packet (usually you just add some water and mix). Add 0.5- 1 whole packet of taco seasoning to the quinoa, once all the water has been absorbed. (I only added half of the taco packet). Let simmer for another 2-3 minutes.

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5. Serve and Eat!

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My boyfriend added red pepper flakes to his to make them spicier (I am a wimp and only like mild taco seasoning :P). I topped my bowl with salsa and it was amazing!

I am sure they would be wonderful in a whole wheat tortilla or eaten as a “dip” with tortilla chips acting as scoops. The toppings and ways to eat these bowls are endless! 🙂

Have a wonderful evening friends! Fingers crossed that tomorrow is my very last Physical Therapy appointment, so I can say I am officially over my injury!

What is your favorite quick, healthy, and easy weeknight dinner lately? I’d have to say ginger and soy tofu stir fry is my favorite, but these black bean and quinoa taco bowls may be serious contenders! 🙂