Monday, April 25, 2011

Vegan Eating, Week One

So, I'm a procrastinator. I know it and will admit it freely. Generally I like to be done planning my weekly menu before the week actually starts, but that didn't happen this time. I just finished the menu today and have to go to the store this afternoon or no one will be eating anything! Alright, here's this week's vegan menu (side note, when I refer to milk it will always be either soy, rice or coconut):

Monday: Breakfast - cinnamon oatmeal with fruit (bananas/apples/raisins), Lunch - ramen (noodles with mushrooms and spinach), Dinner - stir fry (peppers, onions, mushrooms, broccoli) over soba noodles

Tuesday: Breakfast - cereal with banana & milk, Lunch - homemade hummus on toast with carrot stick and apples, Dinner - sauteed mushrooms over couscous and oven roasted asparagus.

Wednesday: Breakfast - millet (cooked, then pureed with almonds, milk, nutmeg and cinnamon), Lunch - PB&J with fruit, BBQ tofu with mac-n-cheese (I'll post a recipe for vegan mac and cheese below) and sauteed green beans

Thursday: Breakfast - cereal with banana & milk, Lunch - leftover BBQ and mac, Dinner - mushroom risotto and broccoli

Friday: Breakfast - Fruit Salad (apples, bananas, raisins, coconut, almonds with a peanut butter sauce...I guess I should post the recipe too), PB&J with fruit, Dinner - red lentils (I'm going to try something fancy with that...I'll post the recipe if it turns out tasty) over rice.

Saturday: Breakfast - smoothie (frozen strawberries, frozen banana, frozen peach, milk, OJ and maple syrup or sugar), Lunch - veggie wraps with hummus, Dinner - black bean burgers and roasted potatoes

Sunday: Breakfast - Oatmeal with fruit, Lunch - leftover black bean burgers, Dinner - Pasta with sauce and veggies, salad.

This menu is not super different from our regular menu, just much less cheese melted on things. I am also eliminating soda (which I am ashamed to say that I have a slight addiction to, but in my defense, I really only have one soda a day, two MAX and probably not even every day). Alright, disclaimer over. On to the recipes.

Vegan Mac-n-Cheese (sauce to pour over whole wheat macaroni, makes enough to feed a family of 6 for dinner and lunch the following day. And these are approximations because I rarely measure anything)
3 tbsp olive oil
1 tbsp flour
2 1/2 cups unsweetened milk (I use soy, but it works with rice or coconut too)
1/2 - 1 cup nutritional yeast (depending on your own taste, I like a lot)
1/2 cup vegetable broth
1 tsp turmeric (it makes it nice and yellow)
1 tbsp mustard
1 tbsp basil
1 tsp thyme
1/4 tsp cayenne pepper
1 tsp garlic powder (or you can use fresh garlic, minced)
sea salt and pepper to taste

Heat olive oil in a medium sauce pan over medium heat. Add flour, stirring constantly for about a minute (you're making a roux - think that's how you spell that). Slowly add milk (whisking constantly) letting the mixture thicken before adding more milk. Add broth. Stir and simmer over medium low heat to thicken slightly. Whisk in all of the seasonings and spices (there's not order to this, just do it). Last, add the nutritional yeast. Whisk everything until it's smooth and creamy. I just pour the sauce over macaroni and serve, but it can be baked in the oven (in the fashion of baked macaroni).

Peanut Butter Sauce for fruit salad (this also works with cashew or almond butter)

1 cup of peanut butter
1 cup of milk
1 tsp cinnamon
1/4 tsp nutmeg
1/4 cup (or less depending on how sweet you like it) of maple syrup

Put everything in the blend and blend until smooth. You can add more milk if it's too thick. Pour over fruit salad of diced apples (I like Fuji or granny smith), sliced banana, raisins, almonds (or any other nuts) and unsweetened coconut flakes. It's a very filling breakfast

1 comment:

  1. Yummy! That ALL sounds delicious!! I am going to have to try out the fruit salad with peanut butter sauce. Thank you for sharing!!!