Sample Menus

One of the first questions I get from people when they hear that I don’t eat animal products is, “What do you eat?”  I thought I’d offer examples of a typical work-week in this blog.  I have become a huge fan of the Vegan Yum-Yum cookbook (there’s a link on the right to her website), so a number of my meal suggestions come from that.  It’s a great book–interesting, unique, fun recipes with great flavor!  These are all pretty straightforward and will offer a good start for the seemingly intimidating animal-free diet.

Monday

Breakfast – Steel-cut oats with two Tbsp. ground flaxseed, blueberries (from the freezer, heated in a pot while the oats cook), a pinch of brown sugar, cinnamon, and almond milk; Coffee with unsweetened vanilla almond milk (I use almond milk, but lots of people use soy or rice… it’s all good.)

(great tip on steel-cut oats:  they take about 30 minutes to cook in the morning, so instead, the night before, boil the water, stir in the oats, put a lid on it, turn off the heat and go to bed.  In the morning, they’ll need 8-10 minutes of cooking on medium heat to finish.)

Snack – Clementines; handful of almonds or walnuts

Lunch – Whole grain toast with all natural peanut butter; banana; chocoloate soy milk

Dinner – Golden Chickpea and Artichoke Salad (Vegan Yum-Yum); Grilled vegetable sandwich (roasted peppers, spinach, roasted zucchini, vegan mayo); water or wine

Tuesday

Breakfast – Whole wheat cinnamon berry pancakes (***see recipe below); coffee with almond milk

Snack – Nature Valley granola bar; banana

Lunch – Stonyfield vanilla soy yogurt mixed with Grape Nuts and topped with frozen wild blueberries; orange juice

Dinner – Sweet Potato Enchiladas (***see recipe below); giant salad with extra virgin olive oil and balsamic vinegar

Wednesday

Breakfast – Whole grain bagel with Tofutti Cream cheese (natural food section) and strawberry jam (or with apple butter, Earth Balance margarine, or natural peanut butter); coffee with almond milk

Snack Smoothie with ground flaxseeds

Lunch – Leftover chickpea and artichoke salad and whole grain bread dipped in balsamic vinegar and extra virgin olive oil; water

Dinner – Roasted cauliflower and wilted spinach pasta (Vegan Yum-Yum); Whole wheat garlic toast; clementines; water or red wine

Thursday

Breakfast – French Toast (Vegan Yum-Yum basic recipe) topped with cinnamon apples (***see recipe below); coffee….

Snack – Stonyfield soy yogurt mixed with Grape Nuts

Lunch – Whole grain bread topped with spinach, sliced tomatoes, cracked pepper, olive oil and balsamic vinegar; chocolate soy milk

Dinner – Spicy Tomato Chickpea Soup; Carmelized Leek and Spaghetti Squash Polenta (both Vegan Yum-Yum) on wilted spinach; water or wine

Friday

Breakfast – Old-fashioned oatmeal with 2  Tbsp. ground flaxseed, strawberries, a pinch of brown sugar, cinnamon, almond milk

Snack – Apple slices with peanut butter; handful of almonds or walnuts

Lunch – Leftover roasted cauliflower pasta; water

Dinner – Whole Wheat Pizza (see recipe https://healthyisnormal.wordpress.com/2010/01/28/beginning/) and a giant salad

***Whole Wheat Cinnamon Berry Pancakes

2 tbsp ground flaxseed

1/4 cup water

Whisk these together well;  they’ll serve as the binding.

To that, whisk in:

1 1/3 cup of non dairy milk (I like soy or vanilla almond)

2 tsp vanilla extract

1/2 tsp salt (I use kosher for all my cooking)

2 tsp baking powder

1 tsp ground cinnamon (or more…)

2 tbsp agave (found in natural foods section) or real maple syrup

1 1/2 cup whole wheat flour (King Arthur flours are excellent)

Fold in:

1/2 – 3/4 cup berries – I pull my frozen wild blueberries right out of the freezer and throw them in.

Heat your pan or griddle, spray lightly with canola cooking spray.  And cook them the way you’d cook any pancakes! Serve with real maple syrup.

No saturated fat, NO CHOLESTEROL and totally awesome.

***Cinnamon Apples

Peel and thinly slice about 6 large apples (honeycrisp, golden delicious, gala, granny smith).  Heat them in a large frying pan with 1/2 cup water until they begin to soften and the water being to evaporate.  Add 2 tsp cinnamon, 1 tablespoon of maple syrup and stir to coat and cook until apples are as soft as you’d like them to be. Great on french toast, pancakes, oatmeal….

***Sweet Potato Enchiladas (adapted from Vegan Planet by Robin Robertson)

Olive oil

2 large sweet potatoes, peeled and diced

2 cups of frozen corn

2 garlic cloves, minced

1/3 small jalapeno, minced

1 can diced tomatoes

1 can black beans

4 cups baby spinach

1 tbsp chili powder

salt, pepper

10 whole wheat tortillas

2 cups salsa

1/2 cup onion, diced

Heat oven to 400 degrees. Toss sweet potatoes and corn with 2 tbsp olive oil, and spread in shallow roasting pan. Roast for 30 minutes – until potatoes are soft.

Reduce heat to 375.

Heat 2 tbsp oil in large skillet. Lightly saute garlic and jalapeno. Add tomatoes, beans, and chili powder and heat through. Add spinach and mix until just softened. Mix in potatoes and corn.

Fill tortillas with potato and bean filling, Spoon several tablespoons of salsa on each. Roll and place in two 9 x 13 pans that have been lightly sprayed with cooking spray.

Top with any extra filling, the rest of the salsa, and onions. Cover and bake for 30 minutes or until very hot and bubbly.

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3 responses to this post.

  1. Posted by Julie on January 30, 2010 at 2:47 pm

    Thank you so much for sharing this information, Lori! Can’t wait to try these recipes!

    Reply

  2. The Sweet Potato Enchilada recipe sounds so yummy, as does everything else you mention. I might have to copy your diet for a week (or the rest of my life?!?)

    Reply

  3. […] looks like for me.  You can see what that is by looking at my “Sample Menus” post (https://healthyisnormal.wordpress.com/2010/01/30/sample-menus/).  What it will mean for you might be different.  But whatever it is, I urge you to set the bar […]

    Reply

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