Q&A: Meal Prep Tips with Plant-Based Chef, Charity Morgan

Here at The Home Edit, we're all about setting the bar just low enough that we can achieve all kinds of bite-size victories in our day. That's because, as we've learned, when a task or goal at hand seems too daunting, we get overwhelmed, give up, and then feel guilty for giving up.

Many of you probably relate to this, which is why we're starting a new content theme called Fresh Start February. It's a Low-Bar Lifestyle approach to building healthier habits in small ways that lead to big wins in 2023. Take what works for you, and leave the rest. And if you don't want to start in February? Just bookmark the tips and try again in March.

To kick things off, we reached out to our friend, Charity Morgan, a plant-based celebrity chef and cookbook author who knows a thing or two (or three) about meal prep and maintaining healthy habits while navigating a busy schedule.

Charity's approach to healthy eating is similar to how we think about organization: It doesn't have to be complicated. You can still eat the foods you love, just swap out the ingredients. You also don't have to be all plant-based, all the time. It's more about finding what works for you and your family. Read below for our full conversation with Charity, featuring her kitchen must-haves, meal prep hacks, and recipe from her cookbook, Unbelievably Vegan!

1. what are your kitchen essentials?

Lentils: I use these as a base for so many of my recipes!
Mushrooms: The possibilities with mushrooms are endless. You can fry them, steam them, sauté them. There are so many cool things you can do with this simple ingredient.
Chef's Knife: Stop buying huge knife blocks! I’ve never see anyone who uses every single knife in their knife block; they always just end up becoming decorative items in your kitchen. Instead, buy one good chef’s knife and grow your collection from there. I really like Global or Shun. I’d rather spend money on one good chef knife than a knife block with a ton of knives I don’t use.
Vitamix: I cannot live without mine. You can make so many things with it: sauces, nut butters and milks, pestos, the list goes on. 90% of my recipes call for a Vitamix.

2. What are your go-to snacks that actually fill you up?

I love a good tortilla chip like Siete Foods or organic corn chips with guacamole. I also love cucumber, carrots or celery sticks dipped in Bitchin’ Sauce. I’m obsessed! It’s the best, and there are so many good flavors. The buffalo and pesto sauces are so hard to find but so good.

3. What are the benefits of eating a plant-based diet?

The top benefits I see are beautiful skin and lower inflammation. People who struggle with weight are often struggling with inflammation, and eating plant-based is very anti-inflammatory, which is why so many doctors recommend a plant-based diet for people who are suffering from different diseases and illnesses. When I first went plant-based, I lost a whole pant size in jeans. I wasn’t losing a ton of weight, but the organs around my stomach area were so inflamed before I switched to plant-based.

4. What are some ingredients to watch out for?

I always say that if you can’t pronounce an ingredient, you should Google it and see what it is. Most of the time, it’s some sort of chemical made in a lab that doesn’t often agree with things in the body. I always avoid high-fructose corn syrup and all artificial flavors and colors and try to stick with real foods like veggies and grains that come from the earth.

5. What are your favorite recipes to meal prep?

I love to meal prep bowls! They’re so easy and versatile. First start with a grain or veggie base. (By the way, you don’t have to eat a lot of carbs to be plant-based. Just stick to low-carb foods that are good for the body instead of complex carbs and sugars!) Then, pick your veggies - you can really have unlimited veggies and prepare them anyway you like. Lastly, finish off with a really good sauce like a tahini or chimichurri to add some flavor.

6. speaking of meal prepping, any easy hacks?

We’re all about keeping it simple! If you love systems, then meal prepping is for you. I always recommend keeping a food diary. Set aside some time each week, maybe on Sunday night, to sit down and write out your meals for the week. For example, Tuesday and Wednesday, you’re going to bring leftovers for lunch or Thursday is the day you’re going to eat out. Also, having a plan makes it super easy to budget!

NACHO AVERAGE NACHOS RECIPE:

Total Time: 10 minutes
Yield :8 servings

INGREDIENTS

Queso:

2 carrots, scrubbed and trimmed (no need to peel), coarsely chopped
1 chipotle chile in adobo sauce
1 jalapeño, stemmed and seeded, or 8 slices pickled jalapeño
2 garlic cloves
2 cups unsweetened, unflavored plant-based milk
2 cups raw cashews, soaked and drained
¼ cup nutritional yeast
1 tablespoon onion powder
1 teaspoon smoked paprika
2 teaspoons fine pink Himalayan salt, or to taste
½ teaspoon ground cumin
1 teaspoon garlic powder
1 teaspoon chili powder
½ teaspoon ground turmeric
¼ teaspoon ground black pepper
Zest and juice of 1 lime

Nachos:

1 (16-ounce) bag tortilla chips
2 cups cooked beans (black, pinto, or red rinsed and drained, if canned), or refried beans, warmed
2 cups Walnut Chorizo (see recipe below), warmed
3 cups chopped romaine lettuce
2 tomatoes, seeded and diced
Optional garnishes: Pickled jalapeños, pickled or fresh sliced red onion, chopped fresh cilantro, diced avocado and/or guacamole, brazil nut sour cream (see recipe here) grilled and diced pineapple (yes, so good!), sliced scallions (green and white parts)

DIRECTIONS

Queso:

1. In a high-speed blender, combine the carrots, chipotle chile, jalapeño, garlic, milk, cashews, nutritional yeast, and spices. Blend on high until completely smooth and the exterior of the blender is warm, 2 to 3 minutes.

2. Add the lime zest and juice and blend for 10 seconds. Taste for consistency and flavor. Adjust the seasoning, if necessary.

3. Use immediately or store in an airtight container in the refrigerator for up to one week, or in the freezer for up to six months.

Nachos:

1. Arrange half of the tortilla chips on a large sheet pan or platter.

2. Top with half of the queso, beans, and Walnut Chorizo.

3. Add the remaining tortilla chips, beans, Walnut Chorizo, and queso.

4. Top with the lettuce, tomato, and any garnishes (if using).

5. Serve immediately.

For more of chef Charity Morgan's tips and plant-based recipes, head to her website or pick up a copy of her cookbook, Unbelievably Vegan here.