The Millennial Handbook to Quick Food

Times are changing, so is food.

Printed in the United States of America

DEDICATION

the millennial handbook of quick food

DEDICATION This book is for my stomach. Hopefully by going through all the reasearch required for this book I am able to achieve a healthier and more efficient lifestyle that is better for my stomach, i.e.: health.

the millennial handbook of quick food

DEDICATION

TYPEFACE(S) Jitzu [Anthony James 2016] Aldus LT Std [Hermann Zapf 1954] Avenir [Adrian Frutiger 1988] Global [Anthony James 2014]

PHOTOGRAPHY minimalistbaker.com gotujebolubi.pl feedmephoebe.com bake-street.com downshiftology.com

III EQUIPMENT Macbook Pro Retina Epson SureColor P600

intro

the millennial handbook of quick food

DESIGNER Oscar M. Singh Jr.

SOFTWARE Adobe InDesign Adobe Photoshop

ABOUT This is a student project only. No part of this book or any other part of this project was produced for commercial use.

the millennial handbook of quick food

INTRO

table of contents

13 Toast • Sandwiches • Tortillas

Breads

Equipment

Ingredients

the millennial handbook of quick food

table of contents

Yogurt • Green • Acai

Bowls

Smoothies • Hot • Iced

Drinks

Throughout the years fast food has evolved past just hamburgers and fries with a soda on the side. Places such as McDonald's, Jack in the Box, Big Boy, Carl's Jr/Hardy's, and so forth are no longer such a viable solution to a hungry stomach. With the age of the internet; recipes, tutorials, websites, meet-ups, applications. It's so saturated now with options that before weren't so readily available. ÂśCultural integration has added a whole new dynamic to food. Latino people eat variations of tortilla with meat or vegetables. Chinese people eat various vegetables throughout the day with a myriad of noodles, as do the Japanese and the Korean. Indians from India add spices all throughout their food and have a wide variety of uses for bread (naan) and yogurt in their dishes that help bring out such intricate flavors. ÂśWith that in mind, cities are integrating more and more these unique flavors and putting them out to a wider audience. Sandwiches normally reserved for lunch are now considered a snack; burritos, fruit bowls and other variations, smoothies/health drinks. Even more recently, a wave of healthy conscious food has swept throughout the country. Food that is good for digestion, body development, growth, and emotional well-being has taken a front row in the mass produced culinary world. You can see now

VII

Intro

intro

the millennial handbook of quick food

more than ever different fruits and spices incorporated into these foods. Chia, durian, avocado, dragon fruit, garlic, cinnamon, coconut, yogurt, gourds, and various seeds as well, all thrown into the fray. ¶This book will touch on just a few of these options. How food has evolved into a healthier lifestyle and grown to be a power house for your body. In this new age everyone is expected to run around and do as much work as possible in as little time as possible to get ahead. Leaving little to no time for properly preparing a meal. Luckily, the meals inside this book are quick, delicious, and healthy for your body. ¶Helping you move forward by creating a basis for flavor as well as a basis of how to cook quick meals that you don't have to slave over. These meals are what would be considered “millennial fast food.” Meals that may be bought at cafés, “hipster” sandwich shops, even shops pertaining to strictly bowls or smoothies. ¶Being able to eat is an essential part of living. And essential part of working properly. An essential part of being alive. VIII

the millennial handbook of quick food

INTRO

eggs butter salt pepper avocado milk (preferably lactose free) bread fruit (your favorite)

INGREDIENTS

the millennial handbook of quick food

Ingredients *staples

the millennial handbook of quick food

INGREDIENTS

EQUIPMENT

knife (preferably a butter knife) • plate • bowl • cutting knife • ice • blender • cup (for drinking) • straw • cutting board

Equipment

the millennial handbook of quick food

EQUIPMENT

ch. 1 - BREAD

the millennial handbook of quick food

ch. 1 - BREAD

One of the most commonly asked questions is why can I digest Sourdough bread, but not ordinary commercial bread? There are many reasons, and the answer for each person is different.¶However research, often linked with IBS, indicates that the principal storage of phosphorus in seeds is found in the bran part of wheat and is called phytic acid can be a cause for digestive discomfort and bloating. In humans, and animals with one stomach, this phytic acid inhibits enzymes which are needed for the breakdown of proteins and starch in the stomach. It is this lack of enzymes which results in digestive difficulties. Ironically, commercially produced whole grain bread, generally perceived as “healthy,” is often the worst thing a person with a wheat intolerance should eat.¶Luckily we have an ally, sourdough. The wild yeast and lactobacillus in the leaven neutralise the phytic acid as the bread proves through the acidification of the dough. This prevents the effects of the phytic acid and makes the bread easier for us to digest. These phytic acid molecules bind with other minerals, such as calcium, magnesium, iron and zinc, which make these important nutrients unavailable to us. Long slow fermentation of wheat can reduce phytates by up to 90%. There is an interesting study that compares the effects of different leavens (yeast, sourdough, and a mixture of both) on phytic acid degradation which assessed the repercussions of phytic acid breakdown on phosphorus and magnesium solubility during bread-making, that showed Sourdough fermentation was much more efficient than yeast fermentation in reducing the phytate content in whole wheat bread (-62 and -38%, respectively). The lactic acid bacteria present in sourdough enhanced acidification, which lead to

increased magnesium and phosphorus solubility. ¶Simply put the phytase enzymes released by the yeasts as the dough acidifies effectively pre-digests the flour, which releases the micronutrients and in turn reduces bloating and digestive discomfort. ¶Sourdough bread also takes longer to digest; studies have shown that rye flour added to sourdough can help regulate blood sugar levels which helps ward off diabetes.¶Sourdough is also a prebiotic, which helps to support the gut micobiome. It is one of the the subjects that we go into detail on in the sourdough for health courses.¶It’s also relatively easy to make. Just flour, water and salt – all the other unnatural ingredients that commercially produced bread include are eliminated. Cheap, industrially manufactured, Chorleywood processed bread relies on enzymes, preservatives, emulsifiers and improvers to bake bread at speed. These additives are also to blame for some people’s wheat intolerance.

To make a sourdough bread it takes about 15 minutes spread over the course of 24 hours. Ironically sourdough has a reputation of being difficult, but it is just a matter of understanding how the dough behaves and what factors affect it.

ch. 1 - BREAD

the millennial handbook of quick food

ch. 1 - BREAD

AVOCADO TOAST

Prep Time : 5 minutes Cook Time: 7 minutes Total Time: 12 minutes

INGREDIENTS 2 large eggs 2 small avocados 1 tablespoon fresh lemon juice 1 teaspoon toasted sesame oil Âź teaspoon sea salt 4 slices gluten-free bread 2 tablespoons wakame, crumbled togarashi, for serving

Fill a medium saucepan three quarters of the way with water and bring to a boil. Using a slotted spoon or spider, carefully lower the eggs into the water. Simmer over medium-high heat for exactly 6 1/2 minutes. Transfer using the slotted spoon to an ice bath (a bowl filled with cold water and ice). When the eggs are cool to the touch, cracked them on all sides on a hard flat surface, and carefully peel them in the water, rinsing off any shell shards. Set the cleaned eggs aside. Meanwhile, in a medium mixing bowl, mash the avocado with the lemon juice, sesame oil and salt until coarsely combined. Toast the bread, then divide the avocado mixture between the slices. Cut the jammy eggs in half length-wise and nestle one on each piece. Crumble the wakame in your hands over the top so itâ&#x20AC;&#x2122;s a fine sprinkle. Then garnish with a pinch of togarashi, if using.

the millennial handbook of quick food

ch. 1 - BREAD

CLASSIC BRUSCHE T TA

INGREDIENTS 4 cup cherry tomatoes multicolored 2 garlic cloves 2 teaspoons of balsamic vinegar 2 tablespoons of oil 1 handful of basil leaves pinch of salt pinch of pepper 6 pieces of sliced bread goat cheese

Cut the cherry tomatoes into large pieces, place in a bowl. Finely chop the garlic, add into the bowl with basil leaves, add the olive oil and balsamic vinegar. Mix everything well and season with salt and pepper to taste. Let stand for ten minutes to let the tomato juice seep into the ingredients. Serve immediately on a slice of toasted bread, accompanied by goat cheese or parmesan if preferred.

the millennial handbook of quick food

ch. 1 - BREAD

CHICKPEA SUNFLOWER SANDWICH

INGREDIENTS 1 15-ounce can chickpeas, rinsed and drained ¼ cup roasted unsalted sunflower seeds (if salted, scale back on added salt) 3 tbsp vegan mayo (sub tahini for a more earthy, nutty flavor) ½ tsp dijon or spicy mustard (if using tahini instead of mayo, use ¼ tsp) 1 tbsp maple syrup (or sub agave or honey if not vegan) ¼ cup chopped red onion 2 tbsp fresh (or 1 tbsp dried) dill, finely chopped healthy pinch each salt and pepper (to taste) 4 pieces rustic bread, lightly toasted FOR GARLIC HERB SAUCE ¼ cup hummus juice of ½ lemon (~1 tbsp)

¾ - 1 tsp dried dill (or sub 2-3 tsp fresh) 2 cloves garlic, minced water or unsweetened almond milk to thin

Prepare garlic herb sauce and set aside.

optional: sliced avocado, onion, tomato, and or lettuce for serving

Add chickpeas to a mixing bowl and lightly mash with a fork for texture. Then add sunflower seeds, mayo, mustard, maple syrup, red onion, dill, salt, and pepper and mix with a spoon. Taste and adjust seasonings as needed. Toast bread (if desired) and prepare any other sandwich toppings you desire (tomato, onion, lettuce). Scoop a healthy amount of filling onto two of the pieces of bread, add desired toppings and sauce, and top with other two slices of bread. Sunflower-chickpea mixture will keep covered in the fridge for up to a few days, making it great for quick weekday lunches.

the millennial handbook of quick food

ch. 1 - BREAD

BBQ JACKFRUI T WI TH AVOCADO SLAW

BBQ JACKFRUIT 2 20-ounce cans young green jackfruit in water (NOT in syrup or brine) ¼ cup bbq seasoning (2 tbsp brown sugar + 1 tsp paprika + 1 tsp garlic powder + ½ tsp salt + ½ tsp pepper + ½ tsp chili powder) ¾ cup bbq sauce + more for topping

AVOCADO SLAW 2 cups shredded cabbage + carrots ½ ripe avocado 1 tbsp maple syrup (or sweetener of choice) 1 lemon or lime, juiced salt + pepper to taste water to thin

FOR SERVING 4-6 whole grain vegan buns 26

1/2 cup roasted salted cashews

Rinse, drain, and thoroughly dry jackfruit. Chop off the center “core” portion of the fruit and discard. Place in a mixing bowl and set aside. Mix together BBQ seasoning and add to jackfruit. Toss to coat.

In the meantime, make slaw by adding all ingredients except vegetables (avocado through salt + pepper) to a small mixing bowl and whisk to combine. Thin with water until a thick sauce is made, then add veggies and toss to coat. Set in the refrigerator until serving.

Heat a large skillet over medium heat. Once hot, add 1-2 tbsp oil of choice and seasoned jackfruit. Toss to coat and cook for 2-3 minutes to achieve some color.

Once the jackfruit has been properly simmered, turn up heat to medium-high and cook for 2-3 more minutes to get a little extra color/texture. Then remove from heat.

Add BBQ sauce and thin with enough water to make a sauce. Stir and reduce heat to low- medium and cook for about 20 minutes (up to 35 minutes on low for a deeper flavor).

Place generous portions of slaw on the bottom buns, top with generous serving of BBQ jackfruit, and cashews. Serve with extra BBQ sauce.

Remove lid and stir occasionally. TIP: For finer texture, use two forks to shred the jackfruit as it cooks down.

the millennial handbook of quick food

Leftover jackfruit keeps for up to a couple days in the fridge, though best when fresh.

ch. 1 - BREAD

BREAKFAST TOSTADAS

Prep Time : 5 minutes Cook Time: 10 minutes Total Time: 15 minutes

INGREDIENTS 2 brown rice tortillas (or other gluten-free tortilla) salt, pepper, and garlic powder olive oil 2 large eggs

Preheat oven to 400°F (204°C) and place tortillas on a baking sheet. Brush both sides with olive, grapeseed or refined coconut oil and then sprinkle generously with sea salt, pepper, and garlic powder.

optional toppings: salsa, red onion, kale, radish, sour cream, cheese, avocado slices, guacamole, & hot sauce

If your tortillas are too large, cut them into smaller circles with a pizza cutter and cut the smaller scraps into “chips” to bake alongside the tostada circles. Bake for 5 - 10 minutes or until brown and crispy on both sides. Watch them closely as they turn quickly. In the meantime, cook eggs as desired and set aside. Remove tostadas from oven and top with eggs and desired toppings.

the millennial handbook of quick food

ch. 1 - BREAD

CHICKPEA SHAWARMA SANDWICH

CHICKPEAS 1 15-ounce (425g) can chickpeas, rinsed, drained and patted dry 1 tbsp (15ml) grape seed or avocado oil

GARLIC DILL SAUCE ¼ cup (60g) hummus (or tahini*) juice of ½ lemon (~1 tbsp) ¾ - 1 tsp dried dill (or sub 2-3 tsp fresh)

1 tsp each cumin and garlic powder ½ tsp each sea salt, black pepper, and smoked (or regular) paprika

3 cloves garlic, minced 2-3 tbsp (30-45ml) water or unsweetened almond milk to thin

¼ tsp each ground coriander and cinnamon

optional: sea salt to taste

FOR SERVING optional: vegan pita or flatbread sliced tomato sliced red onion romaine lettuce or fresh parsley, chopped optional: chili garlic sauce

Preheat oven to 400°F (204°C) and line a large baking sheet with foil or parchment paper. In a small mixing bowl toss rinsed and dried chickpeas with oil and spices and spread on baking sheet. Bake for 25 minutes or until slightly crispy and golden brown. Once slightly cooled, sample and adjust seasonings as desired.

To serve, warm pitas or flatbread in the microwave for 15-30 seconds (or the still warm oven for 1 minute) and top with desired amount of chickpeas, sauce, and vegetables of choice. Best when fresh, though leftover chickpeas and sauce will keep well stored separately in the refrigerator for 3-4 days.

While the chickpeas are roasting, prepare your sauce by adding hummus, lemon juice, dill and garlic to a mixing bowl and whisking to combine. Add enough water or almond milk to thin so it’s pourable (~2-3 tbsp). Taste and adjust seasonings as needed. Add more garlic for more zing, salt for savoriness, lemon juice for freshness, and dill for a more intense herb flavor.

the millennial handbook of quick food

ch. 1 - BREAD

ch. 3 - DRINKS

the millennial handbook of quick food

ch. 3 - DRINKS

Prep Time : 5 minutes Total Time: 5 minutes INGREDIENTS 1 large (136g) ripe banana, previously peeled, sliced, and frozen 1 cup (148g) frozen wild blueberries (organic when possible) 1 large stem celery (41g) ²⁄3 cup (82g) sliced zucchini (fresh or frozen) 1 handful (30g) greens (spinach is best // organic when possible) 1 tbsp (10g) hemp seeds (or sub vegan protein powder) ¼ tsp ground cinnamon 1 cup (240ml) light coconut milk

Add all ingredients to a high-speed blender and blend on high until creamy and smooth. Taste and adjust flavor as needed, adding more cinnamon for warmth/spice, banana for sweetness, or zucchini for creaminess.

optional: add ½ tsp maca powder (for mood enhancement and hormone balance)

Divide between 2 serving glasses and garnish with blueberries and hemp seeds (optional). Best when fresh. Store leftovers covered in the refrigerator up to 24 hours.

ch. 3 - DRINKS

the millennial handbook of quick food

CREAM Y ZUCCHINI BLUEBERRY SMOOTHIE

INGREDIENTS 1 ripe banana, previously peeled and frozen (~1 cup) ¼ cup (52g) sliced cucumber (organic when possible // skin on) ¾ - 1 cup (180-240ml) light coconut (or other non-dairy) milk (less for thicker smoothie, more for thinner smoothie) 1 cup (30g) spinach or chopped kale (organic when possible) 1 tsp spirulina powder FOR TOPPINGS ½ banana, sliced 2 tbsp (10g) shredded unsweetened coconut 2 tbsp (14g) sunflower seeds/hemp seeds

To a blender, add frozen banana, cucumber, coconut milk, spinach, spirulina, and hemp seed (optional). Blend until creamy and smooth, scraping down sides (or using smoothie wand) as needed. If too thick, thin with water or more coconut milk. If too thin, thicken with ice or more frozen banana. Taste and adjust flavor as needed, adding more banana for sweetness, cucumber for freshness, or greens or spirulina for green color.

optional: 1 tbsp (10g) hemp seed (or sub chia seeds or vegan protein powder) when adding spirulina to smoothies, start with 1 tsp and add more as desired; otherwise, it can start tasting a bit like seaweed

Serve immediately as is or topped with blueberries, granola, and more hemp seeds. Best when fresh, though leftovers will keep covered in the refrigerator up to 2 days or the freezer for 1 week. Thaw to enjoy from freezer.

ch. 3 - DRINKS

the millennial handbook of quick food

SUPER GREEN SPIRULINA SMOOTHIE

Prep Time : 3 minutes Cook Time: 2 minutes Total Time: 5 minutes

INGREDIENTS 1 ¼ tsp matcha powder 1 tbsp (15ml) maple syrup (or stevia to taste), more or less to preference + depending on sweetness of macadamia and coconut milk 1 tbsp (15ml) hot water ¾ cup (180ml) light coconut milk ¾ cup (180ml) macadamia nut milk

FOR TOPPINGS ¼ tsp maca root powder ¼ tsp ashwaganda 1 tbsp (15g) coconut butter 37

Add matcha powder to your serving mug along with sweetener of choice and hot water. (If adding add-ins like maca, ashwaganda, or coconut butter, add at this time.)

latte can also be made cold over ice; simply add all ingredients plus a handful of ice to a jar, cover, and shake vigorously to combine

Whisk with a bamboo whisk or a metal whisk until completely dissolved. If you don't have a bamboo whisk, you can use a spoon or a metal whisk or even blend the latte in a blender. Bamboo whisks are gentle on the matcha and also help it dissolve more completely. Once the matcha is completely dissolved, heat your coconut and macadamia milk (or other dairy-free milks). To get more froth, you can whisk vigorously or use a handheld frother. Pour dairy-free milk into your mug. Taste and add more sweetener if needed. Enjoy immediately.

ch. 3 - DRINKS

the millennial handbook of quick food

MATCHA LAT TE

Prep Time : 5 minutes Cook Time: 10 minutes Total Time: 15 minutes

INGREDIENTS 2 cups non-dairy milk 5 ounces (~1 cup) dairy-free dark chocolate, chopped (70% cacao is best) Â˝ tsp vanilla extract Â˝ tsp ground cinnamon 1/8 tsp cayenne (more or less, depending on preferred spice) 1/4 tsp sea salt coconut whipped cream for topping

Add dairy-free milk to a small saucepan and bring to a simmer over medium heat. Add dark chocolate and whisk to combine.

optional: 1-2 tbsp raw cane or coconut sugar, pinch of nutmeg

Add spices and whisk vigorously to combine. Once chocolate is completely melted, remove from heat, and add vanilla extract. Whisk to combine. Taste and adjust flavors as needed, adding sugar or sweetener of choice if not sweet enough. Add more cayenne for kick. To serve, top with coconut whipped cream, a dusting of cocoa or cacao powder (optional), and any additional spices and/or chocolate desired. Store leftover drinking chocolate covered in the refrigerator for up to a few days. Freeze for longer term storage, though best when fresh.

ch. 3 - DRINKS

the millennial handbook of quick food

MAYAN DRINKING CHOCOLATE

INGREDIENTS 1 lime, thinly sliced into rounds 1 lemon, thinly sliced into rounds ¼ cup (50g) organic cane sugar (or sub agave, powdered coconut sugar, maple syrup, or stevia to taste // for drier sangria, omit) ¼ cup (60ml) apple brandy ½ organic green apple (90g), cored, skin on, chopped into small pieces 1 ripe peach or nectarine, thinly sliced (150g) 1 cup (166g) sliced strawberries 1 750ml bottle dry, crisp white wine, but Sauvignon Blanc adds a nice complexity, and Pinot Grigio works, too

FOR TOPPINGS ice or frozen berries for serving optional: sparkling water optional: fresh mint 43

Add lime, lemon, and sugar (or other sweeteners) to a large pitcher and muddle with a muddler or wooden spoon for 45 seconds. Add apple brandy and muddle again to combine for 30 seconds. Add apple, nectarine, and strawberries and stir to incorporate. Then add wine and stir once more. Taste and adjust flavor as needed, adding more sweetener of choice for sweetness, lemon or lime juice for acidity, or fruit. Stir to combine. Add ice or frozen berries and stir once more to chill. Serve as is or with a bit more ice and mint (optional). To dilute the mixture, top off glasses with a bit of sparkling water (optional). Store leftovers covered in the refrigerator for up to 48 hours, though best when enjoyed within the first 1-2 days.

ch. 3 - DRINKS

the millennial handbook of quick food

TRADI TIONAL WHI TE SANGRIA

INGREDIENTS 1 cup organic cane sugar 1 cup water 2 ripe peaches, thinly sliced + more for serving

FOR TEA 2-3 tbsp loose leaf black tea 8 cups filtered water

45 Bring sugar, water, and peaches to a boil in a small saucepan. Then lower heat and use a wooden spoon to stir and crush the peaches to infuse the flavor.

depending on how strong you prefer it you may add more tea bags (3-4 tea bags)

Once the sugar is dissolved, cover, remove from heat and let steep for for 25-30 minutes. In the meantime, brew your tea using either a large pot or a tea maker. Use less tea if you prefer it weaker or more tea if you prefer it stronger, and try not to let it steep longer than 4-5 minutes or it can get bitter. Once brewed, remove tea bags or strain out loose leaf tea and transfer to a pitcher. Refrigerate to cool. Once your simple syrup is finished, pour into a bottle or container over a fine mesh strainer to strain out peaches. You can reserve the peaches for later use, such as to place over oats or ice cream sundaes. To serve, either set out simple syrup and add as much to the tea as you like, or add all of the simple syrup to the tea and stir. Serve tea over ice and fresh sliced peaches. Yields about 10 servings (with ice and peaches).

ch. 3 - DRINKS

the millennial handbook of quick food

PEACH ICED TEA

ch. 4 - BOWLS

the millennial handbook of quick food

ch. 4 - BOWLS

YOGUR T SOUP WI TH POACHED EGG

INGREDIENTS 5.3 oz (150g) greek unsweetened yogurt 1 or 2 poached egg (at your choice) 1 tbsp chili oil white truffle salt fresh oregano leaves

FOR POACHED EGG 35 oz (1 l.) water 2 tbsp apple vinegar 2 large eggs

FOR CHILI OIL 3.5 oz (100g) olive oil 7 red hot chili, guajillo 2 serrano chili 6 cobรกn chilis

1 tsp maldon salt

In a medium saucepan pour olive oil and place over medium low heat. Let to warm olive. Add chilis and stir for 1 minute with a wood spoon. Remove from the heat. With a slotted spoon remove the chilis and transfer to a mortar. Add salt and smash in a mortar to get a soft pulpy. Pour olive oil and mix. Set aside.

truffle salt is optional, it gives a wonderful aroma and taste, but it can be replaced by rock salt if you do not have it

Pour water in a medium pot along with apple vinegar, place over medium high heat. Water must simmer but not boil. Put a fine mesh colander over a bowl. Crack the egg and place in the colander, let drain the watery part. Transfer egg into a small bowl. With a spoon stir water to create a whirl, place the egg in the water with care and cook for 2 minutes. Remove from water with a slotted spoon, let drain over kitchen towel and place in a dish. Place Greek yogurt in a bowl and warm slightly for a few minutes in the microwave oven. Put poached egg on the surface. Drizzle with chili oil, sprinkle white truffle salt and garnish with fresh oregano leaves. Serve with a homemade bread toast.

the millennial handbook of quick food

ch. 4 - BOWLS

RAW-NOLA BOWLS

Prep Time : 5 minutes Total Time: 5 minutes INGREDIENTS 1 ½ cups (180g) raw walnuts 15 - 17 (105-119g) pitted dates (fresh sticky dates work best here) 1 heaping tbsp (10g) hemp seeds 1 heaping tbsp (9g) flaxseed meal 1 tsp chia seeds ½ cup (40g) shredded unsweetened coconut ½ cup (45g) gluten-free rolled oats ½ tsp ground cinnamon pinch sea salt optional: ½ tsp maca powder

To a food processor (which will work better than a blender), add nuts and pulse a few times to roughly chop. Then add dates and pulse about 5 times to loosely combine. Add remaining ingredients and pulse to combine. The mixture should resemble a chunky granola. Enjoy as is, on top of coconut yogurt, or with dairy-free milk. This would work in just about any scenario regular granola would. Store leftovers in an airtight container at room temperature up to 2 weeks or in the fridge for several weeks. Transfer to the freezer for longer-term storage.

the millennial handbook of quick food

you could add extra “flavor” in the form or cacao powder and cacao nibs, dried fruit of choice, or vanilla extract or powder if your dates aren’t fresh and sticky, soak in warm water for 10 minutes and then drain before adding to mixture.

ch. 4 - BOWLS

RE JUVINATING GREEN BOWL

INGREDIENTS 2 small ripe avocados, peeled and cut into chunks ½ cup fresh spinach leaves 1 ripe banana, peeled 2 tsp virgin cold pressed coconut oil ¼ cup rolled oats 1 lime, juice only 2 tsp tahini 1 cup plant milk

FOR TOPPINGS 2 tbsp rolled oats 2 tsp raw cacao 1 mango, peeled and cut into cubes 1 kiwi peeled and cut into slices ½ cup fresh blueberries 54

8-10 hazelnuts, crushed 1 tsp white sesame 1 tsp black sesame coconut flakes

Add the ingredients into the blender and process to obtain a creamy mixture. Divide into serving bowls, top with the rest of the ingredients and serve immediately.

the millennial handbook of quick food

ch. 4 - BOWLS

EVERGREEN BOWL

Prep Time : 10 minutes Total Time: 10 minutes INGREDIENTS 1 Â˝ cup unsweetened almond milk 1 scoop vanilla or chocolate protein powder 1 tbs raw cacao powder 1 tbs peanut butter powder or sub Â˝ tbs nut butter 1-2 tsp hemp hearts 1 cup frozen berries & cherries (cherries, raspberries, blueberries, and strawberries) 1 cup steamed and frozen cauliflower 2 giant handfuls of frozen spinach

Add all ingredients to a high speed blender in the order listed except the frozen spinach and blend until well combined and creamy. Pause to scrape down the sides as needed to recombine. Add the frozen spinach and pulse again until the spinach is completely purred and the smoothie bowl is a vibrant green color. Pour into a bowl and serve immediately with pomegranate seeds, shredded coconut, granola, and almond butter.

the millennial handbook of quick food

optional for toppings: pomegranate seeds, shredded coconut, granola, almond butter for ease in blending, try adding the almond milk first, then any powders, then top with the frozen fruit and veggies to avoid the powder from spinning all over the blender sides/top when pulsing.

ch. 4 - BOWLS

PEANU T BU T TER & JELLY AÇAÍ BOWLS

INGREDIENTS 2 packets (200g) frozen unsweetened acai (organic when possible) 1 ½ ripe bananas, previously sliced and frozen (270g) 3 tbsp (15g) peanut butter powder (or nut butter of choice) ¼ - ½ cup (60-120ml) unsweetened coconut, almond, rice or other non-dairy milk FOR TOPPINGS ½ banana, sliced 2 tbsp (10g) shredded unsweetened coconut 2 tbsp (14g) sunflower seeds/hemp seeds

Add frozen açai, frozen banana, peanut butter powder (or butter), and ¼ cup dairy-free milk to a high-speed blender. If adding spinach, add at this time.

optional ingredients: 1 cup spinach (organic when possible), ¼ cup mixed berries (for color)

Blend on low, using a wand to push the fruit down. Smoothie bowls will be thick, so it takes them longer to blend. Continue blending, scraping down sides as needed, adding only as much dairy-free milk as it takes to help it form a thick smoothie texture. Taste and adjust flavor as needed, adding more peanut butter powder (or butter) for peanut butter flavor, banana for sweetness, or berries for fruity flavor. The flavor should resemble a peanut butter banana smoothie, as the açaí is quite subtle in flavor and slightly tart. Divide between two serving bowls and garnish with desired toppings. Enjoy immediately. Freeze leftovers up to 2 weeks. Thaw to enjoy.

the millennial handbook of quick food

ch. 4 - BOWLS

MI XED BERRY AÃ&#x2021;AI BOWL

INGREDIENTS 2 packets unsweetened frozen aรงai 1 cup frozen mixed berries 1 banana 1 cup cashew milk 2 tbsp almond butter

FOR TOPPINGS bee pollen chia seeds coconut flakes mixed berries

Add frozen aรงai, frozen banana, almond butter, and 1 cup cashew milk to a high-speed blender.

optional ingredients: hemp seeds & cacao nibs for toppings;

Blend on low, adding only as much dairy-free milk as it takes to help it form a thick smoothie texture. Taste and adjust flavor as needed, adding more almond butter for flavor, banana for sweetness, or berries for fruity flavor. Divide between two serving bowls and garnish with desired toppings. Enjoy immediately. Freeze leftovers up to 2 weeks. Thaw to enjoy.

the millennial handbook of quick food

ch. 4 - BOWLS

Throughout the years fast food has evolved past just hamburgers and fries with a soda on the side. Places such as McDonald’s, Jack in the Box, Big Boy, Carl’s Jr/Hardy’s, and so forth are no longer such a viable solution to a hungry stomach. This book will touch on just a few of these options. How food has evolved into a healthier lifestlye and grown to be a power house for your body. In this new age everyone is expected to run around and do as much work as possible in as little time as possible to get ahead. Leaving little to no time for properly preparing a meal. Luckily, the meals inside this book are quick, delicious, and healthy for your body.

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The Millennial Handbook to Quick Food - Times are changing. So is food.