NEW Breakfast Lunch and Dinner Under $2! Easy Vegan Recipes! - Mind Over Munch

This grande chai tea latte from Starbucks
can cost up to 6 dollars! Now, dont get me wrong, I love a good chai
tea latte, but did you know there are some people in
the world are living on $1.90 Or less PER DAY? Which the World Bank defines as extreme poverty. What can you do to help? Hey my munchies! Im Alyssia if youre new, and I really
appreciate you coming by the channel, especially today, because we have a very special
episode. The American Foundation for Children with
AIDS has asked me to participate in their #PassMyPlate campaign. This event brings awareness to the hunger
epidemic in Africa and the extreme poverty line, which is defined as living on $1.90 Or less
per day by the World Bank.

For that reason, I took the challenge of creating
a menu of a days worth of healthy meals that must fit within the $1.90 Budget. Just so you know, I did not include items
like spices and olive oil in my prices, because those are items that work out to being
almost nothing, since you use so little and you dont need
to buy them every week anyway. Also, this menu happens to be plant-based,
so I hope you all enjoy! Lets get to it! Im starting off with some homemade bread. This recipe is SO easy and super affordable.

Combine whole wheat flour, salt, and yeast
in a bowl. Whisk that together. Most vegans consider yeast to be plant-based, its technically in the fungi kingdom and
sort of like a mushroom. Then add in water and mix into a dough,
which will be sticky but dont worry about it.

Cover it with plastic wrap and leave it out
at a warm room temperature for 12 to 18 hours. Yes, the time means you do have to plan a
little or mix it together the day before, but its SO easy that I will take it. When you come back to the dough, it will have expanded and the surface will be dotted with bubbles. Place it on a floured work surface and fold
it over itself just a few times.

Cover with plastic wrap and let it sit for
about 15 minutes. Then we can flour a cotton towel, form the
dough into a ball, and place it seam-side down on the towel. Sprinkle some additional flour on top, cover
with another towel, and let it sit in a warm place for another 2 hours to rise. When you come back, it will be about double
the size, and when you poke it and the dough does not
spring back, its ready! Ive preheated my oven with a cast iron
pan inside (you could use ceramic, enamel or Pyrex, too) and Im going to simply slide my hand under
the towel, turn the dough over into the pot seam-side up, and shake it out to evenly distribute.

Then we bake! Take the lid off after about 30 minutes and
let it finish off until its beautifully browned. This bread is SO tasty, you wont believe its only 3 simple ingredients,
and it doesnt even require kneading! This bread also works out to about $0.07 Per
slice, which will work great for our challenge today, but for breakfast Im also going to make
a spread for my bread: DIY peanut butter. Again, it couldnt be easier. Add peanuts to a food processor with salt
and cinnamon.

Let it rip! You could use any spices you prefer, or none
at all! Just peanuts will work. You could also add sweeteners like honey,
but Im keeping this clean and cheap. Your food processor will go through a few
stages, including a dough ball, but once that breaks it will be super smooth
and ready to enjoy! Such a great way to enjoy cheap nut butter and yes, you can do this with any nut youd
like! So for breakfast, Ive got a slice of my
homemade bread, with some of that DIY peanut butter and a banana! Breakfast comes out to $0.40 For the serving,
leaving me some room for my other meals. For lunch, Im making a soup with some affordable
ingredients: potato and zucchini! Potatoes are pretty much always an affordable
go-to, and zucchini are a seasonal ingredient right
now, which makes them cheap, too! To add a ton of flavor to this soup, Im
going to roast the veggies first.

I add the zucchini to one pan, with some olive
oil, salt & pepper, tossing to coat, and I do the same with the potatoes. I throw both pans in the oven together making
life easy. Once theyre roasted, they smell delicious
and were ready to make the soup. Add olive oil to a pot and saut some garlic
until fragrant.

Then we can add those roasted vegetables, along with broth, milk and water. Bring to a boil, turn down the heat and allow
to simmer for about 20 minutes. Then we can blend it all up! I used a high-powered blender, but a food
processor or immersion blender will work fine. I like this soup SUPER smooth and creamy, but you could of course leave it chunky if
you prefer, and season to taste if you dont have enough
salt from the roasting.

You could also make this soup with the potatoes
and zucchini raw, but roasting them adds SO much flavor, it
really tastes like a roasted soup! These thicker soups also really fill me up, which is important when were limited with
our budget and quantity of food. For lunch Im also making a bruschetta. Brusketta? Im not even going to pretend I know how
to pronounce it. Whatever, its a tomato salad.

I combine chopped Roma tomatoes, minced garlic, fresh basil, salt & pep, and olive oil, tossing to combine. So fresh and SO much flavor! But a brusKETTA wouldnt be complete without
a vessel, and for that Im toasting up a slice of
my homemade bread from earlier. Im also rubbing a garlic clove on that
slice of toasted bread before topping it off, because weve got to make the most of every
ingredient for flavor with this budget! And lunch is complete! So fresh, filling, flavorful, and would you believe the entire meal only set me back $0.81? Healthy can totally be affordable! Lets see what we can do with our remaining
budget for dinner. Im starting off making some lentil patties.

I combine cooked red lentilsalways a great
affordable ingredient, especially when bought in bulkalong with
cooked and mashed sweet potato, rolled oats, garlic powder, onion powder,
cumin, and salt & pep. Mix it all together, and then I used an ice
cream scoop to portion each patty. I add the scoops to a sheet pan lined with
parchment, and then flatten them down slightly with my
hand into a patty shape. Bake at 350 degrees for about 30 minutes, until theyre just beginning to brown on
top.

I cant believe how much flavor these have,
and this yields a hefty serving: 5 patties per person! I would not complain about that. Alongside these patties, Im roasting up
some vegetables. Two of the most affordable are carrots and
green beans. So Ive added those to a pan with olive
oil, salt & pep, tossing to coat.

I roast them until theyre cooked through, softened and beginning to brown on top,
and Ive got delicious roasted veggies! What a dinner! Healthy, tasty, great textures, and affordable only 0.68 Per serving! That brings our total to $1.89 For the day. Not too shabby, if I do say so myself! Truthfully, a lot of people think healthy
is expensive, and it doesnt have to be, but the sad part of this whole experience
is $1.90, Even if it is enough to create a menu, it isnt enough to really have well rounded
nutrition regularly. So while I am so excited to share these recipes
and the #PassMyPlate campaign with you, and to bring awareness to the American Foundation
for Children with AIDS, I must encourage you to consider your nutrition,
overall caloric intake, and macro and micronutrients if you choose
to try out the challenge for yourself. I will put all of the links in the description
box below to the campaign and organization, and in September, they will be hosting the
actual #PassMyPlate event, where you can join the fight and participate
by attempting to eat for a week using this budget, and help the organization by donating whatever
else you would have spent on groceries for the week.

Really, every little bit helps, so if this
tugs at you at all and you feel inspired to give, I know that they are grateful for anything,
and I am grateful, and, most importantly, the kids and families
in Africa who will be benefiting are grateful. If you liked this special episode, I also participated in this campaign last
year, so you can check out that video for another budget menu, and if you found the video helpful, I hope
youll share it to bring even more awareness to the organization and campaign to others. Plus, youre sharing some nifty affordable
and healthy recipes, too. I appreciate you all so so much for your support
of the channel, and of the organizations that I choose to support here.

I will see you next week, and remember, its all a matter of Mind Over Munch..

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Meat Lovers Try Vegan Diets For A Week

- Jazz and I are looking at the email of the things we can't eat. Can't eat eggs. - Oh, fuck. (Bright music) - I really like any type of food except for like really,
really vegetable-heavy foods.

- I'm not used to looking at labels. I wanna get a lot of knowledge
into what goes into foods and I think hopefully my
diet's better after this, and hopefully I learn
how to cook something. - I just went on this journey of having healthy relationships with
myself, food and exercise, and I'm just excited to
start something new and do it in a healthy, positive mental space. - We're going on our
first grocery mission.

I don't know what to look for. Maybe we'll just go to
what we normally get and then look for options. We've made it to the fruit section which we can guarantee is vegan. - I found some meatless meats.

I'm here for sausage! Not in my sexual life, just in this life. - [Lindsay] We're going
for the safe options. - Safe option. Probably not that healthy
but spaghetti's good.

- I feel like I'm trying
things that I've always wanted to try but now trying
stuff I have a reason to. - I'm actually excited. I got a lot (chuckles). I don't know if I can
even eat all of these.

I probably will because
I'm gonna be hungry. - Alright, let's try this vegan sausage. I put some mustard on
it - that's vegan too. Consistency, a little
questionable, but taste? Very good! Oh my god, that actually
kinda tastes like sausage.

- [Jazzmyne] We have
a little meeting today and here's all the food that I can't eat. - Alright so we had catered lunch today and there was tons of sandwiches all of which had meat except one, and it has tofu. I do not like tofu but I
am sticking it out today. - Oh! - Me and my friend were
talking and she's vegan.

She was saying how she gets
annoyed when people do this shit because he will starve and
just don't end up eating because they can't eat anything. And so I've really been
making it a priority to make sure I'm not starving and I'm not. I feel very full and I'm eating vegetables and I'm eating fruits and I feel good. (She laughs) - So today I realized that
not all vegan food is healthy.

I know that's kind of dumb to realize. I snacked a lot. I had Oreos. I had chips.

There was a lot of things
you can eat when you're vegan and not all of them are great for you so I think from now on I
kinda need to watch myself, make sure I'm just
getting nutrients I need. - So it's about 2:30 AM. Usually right now, I would make
an egg sandwich with cheese but I can't because I can't have eggs. So my lunch today is sausageless
sausage and broccoli.

- I'm at the mall and I keep smelling Wetzel's freaking Pretzels
and I can't eat it and it's killing me. - We are on our way to go
to an all-vegan restaurant! - [Girls] Whoo! - We're here. We're looking at the menus. The best part of this is that we can just choose whatever's on this menu.

- All vegan. - All vegan. - So after being vegan for a week, I've realized that it's
truly fucking amazing. The meatless meat options,
it still made me feel like I was eating meat but
I felt better about it, honestly because I knew
I wasn't eating animals.

- I think it really just
opened my eyes to the fact that I just need to start reading
my labels of the things I eat because honestly, the things
that even are good to eat, that don't have vegan
stuff in it, I'm like, oh my God, they have this
amount of sugar and other things that I should be looking
at and paying attention to. - I'm really glad I did this challenge and from now on I can
definitely see myself exploring a lot more options on food. - So yes, I will be
continuing some vegan habits but also yes, I am
driving to Korean barbecue at this very moment. (Crowd chatter) - I just ate an egg.

I just ate a fucking egg! (Soft music).

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Low Carb Bento Boxes! Healthy Keto Recipes! - Mind Over Munch

Hey munchies! Welcome if youre new, Im Alyssia, and Im so happy to have you here. A lot of you have wanted more keto and low
carb recipes, and a lot of you want more bento box recipes,
so were putting that together and you are getting both right now. These are 3 keto bento boxes, theyve got low carb recipes but you dont
have to be on a low carb lifestyle to enjoy them. The first box is a vegetarian box.

Im starting with a veggie-packed egg salad! I separate the yolks and whites of boiled
eggs, and add the yolks, mash, and then add some homemade mayo which I showed in my keto meal prep vid as
well as on my Insta story a few times. Then add mustard and mix. Then I can add my chopped boiled whites, red
bell pepper, broccoli rice, mushrooms, chopped celery, and salt & pep and mix! Season to taste. Egg salad is a great low carb addition to
any meal or even as a snack.

I love eggs paired with avocado, so next is
a simple avocado tomato salad! I combine halved heirloom tomatoes, with avocado
cubes, lime juice and salt. Thats it! Of course for prepping purposes, I recommend
adding the avocado the morning youre going to eat this or
even at the time of eating. The creamy avocado with the sweet and tangy
tomatoes are SO delicious, yet so simple. How about somebacon?? Wait, vegetarian BACON!? Were doin it! Vegans and vegetarians can do low carb with
soy but go for a fermented soy product like tempeh
for added health benefits.

In a bowl, whisk together soy sauce or coconut
aminos, hot sauce, and some liquid smoke. Now, this is NOT optional if you want to have that bacon-y flavor, but
it is still tasty without it, it just wont taste as much like bacon! Add cumin and salt & pep. Slice your tempeh super thin, and add the
tempeh to the saucy mixture and soak for just a few minutes. Heat some oil in a pan and add the tempeh
strips, cooking 1-2 minutes on each side over high
heat, until crisp and browned! Transfer to a paper towel to cool, and then
add salt if needed.

Cut into bacon bits! This is great as is, but why not add it to
that avocado tomato salad or the egg salad!? So, remember, all of these recipes are lower
in carbohydrates, but they wont necessarily get you into
ketosis, and its your responsibility to do research
before beginning a ketogenic diet to make sure you know how it works. I do have a keto 101 video if you want to
check it out In the next compartment I have a peach Say what?!? I know, not generally a fruit in the low carb
community, but did you know that 1 small peach or a half
of a larger one has only about 4 grams of net carbs? Some people totally have the carb tolerance
for that and will remain in ketosis! Its nice to switch it up. Last but not least, coconut chips! I add them to a tray and toast them in the
oven for just a few quick minutes, They will brown quickly! They become a delicious and naturally sweet
treat, no sugar or sweetener needed! Who knew a vegetarian low carb box could be
so fun!? Remember, I am just using this bento box for
presentation purposes you can of course store your meals however
you want. The next box is a clean low carb box.

A lot of people think low carb or keto means
a ton of dairy, but it doesnt have to! These are all dairy free! First up, Thai lettuce wraps! These are from my new Low Carb eBook, which
is filled with meal preppable low carb recipes. I also have a separate vegetarian meal prep
ebook too, over 35 recipes in each, and you can get any
eBook or package 10% off this week if you use the code KETO at checkout! All are available at mindovermunch.Com/ebooks. For the lettuce wraps, I whisk together peanut
butter, chicken or vegetable stock, soy sauce or coconut aminos, lemon juice,
sesame oil, chili paste, and a pinch of cayenne. In a saucepan over medium heat, I add ground
turkey and cook through.

Once its completely cooked, I add the sauce
mixture and simmer over low heat for 15 minutes, until the liquid is reduced
and the sauce has thickened. Then I can remove it from the heat and finish
it off with some cilantro and peanuts. I like to serve this in lettuce wraps, but
its delicious and perfectly acceptable to just go at it with a spoon! Time to get our veggies in! Next I have Brussels sprouts chips! Now, I am not a HUGE Brussels sprouts fan,
but I will not turn down a chip! I wont, its true! I wont turn down a chip. Start with the leaves of the Brussels sprouts,
and add them to a bowl with a drizzle of oil and salt.

Toss together and transfer to a baking rack
on a pan lined with foil and sprayed. Bake until crispy! BOOM! That is my kind of vegetable! A lot of people think low carb and keto has
to mean NO fruit, but it doesnt! Some people can tolerate more than others,
but it can still be incorporated if you want it. Raspberries and strawberries are 2 of the
fruits lowest in carbohydrates! The next compartment is filled with pecans
and macadamia nuts, 2 of the most easily accessible nuts, lowest
in net carbs. Finally, a sweet treat: no-bake coconut bars! Mix together coconut shreds, coconut oil,
a liquid sweetener of your choice I am using a clear fiber syrup but you can
use whatever you prefer vanilla extract and a pinch of salt.

Pour into a pan lined with foil and press
with damp hands. Freeze until firm, and then you can thaw slightly
and cut into bars. These are addicting so make sure you only
pack what you want to let yourself eat! The last box is pretty nifty, interactive and veggie-filled lets make healthy food fun! First weve got some buffalo chicken celery
boats. Start with cooked and shredded chicken.

Now remember, you dont need to use the breast
if you dont want because fat is NEEDED on a keto diet. Use whatever you have, but dont be afraid of legs or thighsplus
theyll take you to flavor town! Add buffalo wing sauce, green onions, and
salt & pep to taste. Mix together, and then add to your celery
sticks! Vegetable vessels make eating healthy much
more enticing, dont you think!? Thumbs up for creative ways to incorporate
vegetables! Yeah, you like that!? Well Ive got another veggie packing trick
for you: add them to your guac! I mash an avocado, and then add lime zest, lime juice, finely diced broccoli florets,
shallot, chives, and salt & pep. They add texture and flavor but avocado is
still your number 1! Hon, does this make me look fat?? Get even more veggies in by using them as
dippers! Radishes pair well in flavor, and they can
totally be used as a firm chip! The next compartment is actually a fruit in
disguise: olives! Olives are exceptionally low in carbohydrates
and are a source of healthy fat! A perfect keto snack.

Last but not least, were getting even more
veggies in with some VEGGIE-PACKED ENERGY BALLS! Whisk together coconut flour, sweetener of
choice, cinnamon, and salt. Add in some mashed sweet potato, vanilla extract,
and water. It should stick together when pressed. And then you can throw in some grated zucchini
and carrots.

Refrigerate the mixture for about 15 minutes
before rolling into balls. Think carrot cake, kicked up a notch! These are sure to satisfy that palate transition
were looking for after all of that savory goodness. And those are 3 keto friendly bento box ideas! Remember, I encourage you to get creativetake
these and make them your own! Take what you want, leave what you dont,
these are just here as healthy inspiration and can work into lifestyles that arent
low carb, too! I have an entire BIG BENTO eBook as well that
has all of my bento recipes from my bento series we did last year, and
that is available on mindovermunch.Com in addition to my new Meal Prep recipe eBooks. And, again, for that discount, you can use
the code KETO this week only.

YOU GUYS! Last week I announced that I have gotten together
with my friend Sara Lynn from The Domestic Geek, youve
seen us collab many times we have started a NEW CHANNEL together for
our brand new series called Friday Night Supper Club. We get together on a Friday night, make a challenging recipe, have some drinks,
have some fun, and every Friday a video goes up on that
channel. In my description, youll find a link to subscribe and all
the information you need. I hope youll go check it out and let me
know what you think! Also, a lot of you know weve done bento
box videos for a few years now and I want to know: Do you prefer them when they are to music,
like our older ones, or narrated by me, like in this video here? Please answer the poll to this video to let
me know! I hope you enjoyed, Ill see you next week,
and remember, its all a matter of Mind Over Munch..

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