Another Sample Menu for a Work Week

Here’s another week of ideas:

Monday

Breakfast – Whole Wheat toast (see recipe for bread here: http://wp.me/pN0q4-28) with natural peanut butter; grapefruit; coffee with unsweetened vanilla almond milk (I use almond milk, but lots of people use soy or rice… it’s all good.)

Snack – Soy yogurt and apple slices

Lunch – Spicy tomato and chickpea soup (Vegan Yum Yum cookbook); water

Dinner – Black bean burgers (***see recipe below); sweet potato fries (***see recipe below); applesauce; water, wine, or vegan beer:o)

Tuesday

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

Snack – Banana and a Naked Juice

Lunch – Apple, craisin and walnut salad with maple balsamic vinaigrette (***see recipe below)

Dinner – Ultimate Sweet Potato Pierogies (see recipe here); water, wine

Wednesday

Breakfast – Oatmeal topped with ground flaxseed, raspberries, brown sugar, cinnamon and almond milk; coffee with almond milk

Snack – Smoothie with ground flaxseeds

Lunch – Baked sweet potato; water

Dinner – Vegetable/Bean chili; whole wheat bread; vegan beer or water

Thursday

Breakfast – Stonyfield soy yogurt mixed with Grape Nuts; grapefruit or orange slices; coffee….

Snack – Grapes, graham crackers

Lunch – Leftover Bean burger; water

Dinner – Whole wheat pasta with Vegan Yum Yum Alfredo Sauce; broccoli rabe par-boiled, then sauteed with garlic and olive oil; wine

Friday

Breakfast – Whole grain bagel with Tofutti cream cheese and strawberry jam; coffee…

Snack – Naked Juice;  almonds

Lunch – Fresh tomato and cucumber salad

Dinner – Whole Wheat Pizza (see recipe: https://healthyisnormal.wordpress.com/2010/01/28/beginning/) and a giant salad (that’s just what we do on Fridays)

Recipes

Black Bean Vegan Burger

8 oz. seitan

1 can black beans, drained and rinsed

1/2 c. corn

1/4 c. soy milk

3/4 c. Panko or whole grain bread crumbs

2 Tbsp. flour

2 cloves garlic, minced

1 Tbsp. vegan Worceshire sauce

1 Tbsp. soy sauce/tamari

1 tsp. cumin

1/4 tsp. ground black pepper

1/4 tsp. kosher salt
Pulse the seitan and black beans in food processor until chopped semi-fine, semi-chunky.  In a large bowl, mix seitan/bean mixture with rest of ingredients.  It should feel moist, but not wet.  It should hold a nice shape fairly easily. Using a 1/3 measuring cup, measure out enough for a patty.  Press with hands and shape.  I use wax paper to keep them separated.

Heat enough canola oil in pan or on griddle to just coat the surface.  When you put the burger on, it should sizzle, but not splatter.  Cook well on both sides.  My kids like them best when they’re good and brown, almost cripsy on the outside.

Serve on whole wheat rolls with lots of gooey goodness–vegan mayo, ketchup, mustard, onion… you get the idea.  Serve with the killer fries below.

Sweet potato fries
Slice 3 sweet potatoes into “french fry” shape, toss with:

1 tsp. paprika

1/2 tsp chili powder

1/2 tsp ground coriander

2 tbsp olive oil.

Bake at 450 degrees for 20 minutes.  Gently flip and bake for additional 15 minutes.

Whole Wheat Pumpkin Pancakes

Whisk together:

1 1/2 c. soy or almond milk (or other non-dairy milk)

1/2 c. canned pumpkin

1 tsp. cinnamon

1/4 tsp. nutmeg

1/8 tsp. ground cloves

1/8 tsp. ground ginger

1 tbsp. canola oil

Stir in:

1 1/4 c. whole wheat flour

3 Tbsp. maple syrup or agave

1 Tbsp. baking powder

1/2 tsp. kosher salt

Heat griddle or frying pan, spray with cooking spray.  Make pancakes!!!

Maple Balsamic Vinaigrette

2 Tbsp. olive oil

1 Tbsp. balsamic vinegar

1 Tbsp. maple syrup

1/2 tsp kosher salt

1/8 tsp. ground pepper

Whisk or shake all ingredients together.  Toss into spring greens loaded with sliced apples, craisins, walnuts, and red onion.  Crazy good.  My daughter Emily is addicted.

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