Veggie Plan Ahead Monday

Menu planning in advance, so my vacation won’t interfere with some healthy eating. I have a friend coming into town over the weekend, so eating then will be a little more spur of the moment. This way I’ll at least have an alternative plan in case we stay at the house.

Monday: Beef-less and Broccoli Stir fry with Brown Rice

Tuesday: Black bean cakes with cilantro tomato salsa over salad greens with baked blue corn chips and some pre-made soup in my pantry

Wednesday: Riblets and Tots – a no veggie wed just for Cheryl!

Thursday:  Pasta with veggies and marinara sauce and a Cesar salad (cook up big batch brown rice for sat)

Friday:  Chick’n pot pie with more veggies than anyone ever thought possible with a whole wheat pastry crust

Saturday:   Pineapple fried rice with Vegan Dad’s Balsamic BBQ Tofu or Maple Bourbon Tofu

Sunday: Grilled polenta topped with a grilled veggie pureed sauce

Monday: Hot dogs, burgers and all the fixings

Rainy Monday Veggie Menu

Menu planning really is the way to go. I ate so much better last week and it didn’t take that much time to cook things up after work. I prefer to crock pot and hope to be back on that road by the end of the month. We also got a gas grill at a huge discount, so I want to get my veggie grill on too! There is a burner, so my plan is to cook on it once the weather gets truely hot.

I bought some whole wheat panko bread crumbs and will post the recipe later if all goes well with my baked tofu shake and bake idea. Greens were all the rage at the farmers market. I over bought perhaps a little too much, but they all looked so good. At least it’ll fuel some nutritious dense recipe experimentation.

Romaine salads and assorted pasta dishes will make lunch this week, with oat bran, flax, banana-zucchinni-pecan muffins made with stevia for breakfast.  So I’m starting off the week on the rigth foot. Also keeping track of my food again on sparkpeople. If you’re looking to get on track give it a try – it’s completely free. You can sign up and be my friend – I’m vegWriter there.

Marla and Dee’s wedding is this weekend and they are veg too, so I’m hoping for some good , easy eating for my weekend!

Monday: Baked southern tofu (fake shake and bake!) with steamed carrots, garlic balsamic broccoli rabe,  and mashed potatoes  — (make asparagus goat cheese pasta for tues lunch and zucchini oat bran muffins)

Tuesday: Roasted beet, goat cheese and arugula salad;  Veggie dogs with kale/beet greens cole slaw and potato salad — (make spicy peanut noodles  lunch)

Wednesday: Vegan Dad’s Cajun Chickpea cakes on a whole wheat bun with left over cole slaw, and steamed broccoli and not cheese sauce – cook any leftover greens for lunch

Thursday: Leftovers or chick’n bbq sandwiches with tator tots

Friday: Cook out at Marla’s wedding site

Saturday: Marla’s reception

Sunday: Unknown – traveling back from GA

Blueberry Pecan Muffins with Stevia

My first try using stevia and it turned out pretty good. The muffins didn’t rise as much as I hoped, but they are really tasty!

Blueberry Pecan Muffins with Stevia

1 cup Rolled Oats
2 Tb. Flax Seed Meal (ground flax)
1 cup Whole Wheat Pastry Flour
1/2 tsp. Salt
1 tsp. stevia (taste the batter and add more if needed – but only an 1/8 of tsp. at a time.)
3 tsp. Baking Powder
1/2 tsp. Cinnamon, ground
1/4 tsp. Ginger, ground
3 Tbl. Egg white or 1 Egg, or substitute that equals 1 egg
3/4 cup Non-fat Milk, soy, rice, or almond
1/4 cup Applesauce, unsweetened
1 cup Blueberries
1/4 cups Pecans, chopped

Preheat oven to 375 and oil a 12 muffin tin. Mix all dry ingredients in one bowl. In another bowl mix egg white, milk, and applesauce. Add dry ingredients to wet, mix and add blueberries and pecans. Put in muffin tins and bake about 15 minutes.

My next experiment will be tonight. I’m thinking strawberries with almonds…

Nutrition Facts from http://recipes.sparkpeople.com

Stevia Blueberry Pecan Muffins
Serving Size: 1 serving
Amount Per Serving
Calories 101.3
Total Fat 3.1 g
Saturated Fat 0.4 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.3 g
Cholesterol 0.3 mg
Sodium 232.5 mg
Potassium 144.9 mg
Total Carbohydrate 20.3 g
Dietary Fiber 3.9 g
Sugars 1.8 g
Protein 3.8 g
Vitamin A 0.2 %
Vitamin B-12 1.0 %
Vitamin B-6 3.6 %
Vitamin C 1.1 %
Vitamin D 0.0 %
Vitamin E 2.2 %
Calcium 10.3 %
Copper 7.9 %
Folate 3.5 %
Iron 7.4 %
Magnesium 10.7 %
Manganese 60.6 %
Niacin 4.4 %
Pantothenic Acid 3.7 %
Phosphorus 15.2 %
Riboflavin 4.2 %
Selenium 10.8 %
Thiamin 11.4 %
Zinc 6.7 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Vegan Chocolate Coffee Smoothie

Doesn’t sound much like a smoothie does it? My partner is a fruit hater. Unripe bananas and apples are about all I can get past her. She doesn’t like the mush of fruit and claims it’s just a texture thing. This is my attempt to get some fruit in her hidden in with the coffee and chocolate!

Vegan Chocolate Coffee Smoothie -serves 2

  • 1 1/2 banana (already frozen or you will need to add ice)
  • 1 cup blueberries (again – already frozen or you will need to add ice)
  • 1/2 cup cold strong coffee (cold brewed coffee is best – here’s a cheap recipe that needs no new kitchen equipment)
  • 1 1/2 – 2  cups chocolate almond milk (I used unsweetened)
  • 1 -2 squeezes of Trader Joe’s Organic Chocolate Syrup (to taste)

Add everything in a blender. Start on chop, then gradually up the speed. You may need to add more liquid if it’s too thick and ‘freezes up’.

You can use fruit that’s not frozen, but I like the thick texture that frozen fruit creates.

I love cold brewed coffee and if you find you do – get a Toddy Maker like I have. It’s super easy to use and you make a whole pound at t a time. If you won’t use it fast enough you can freeze the extra in ice cube trays and thaw them as you need them.

Finally Back Vegan Menu Monday

I haven’t been menu planning lately. I’m more sorry about the extra money and calories I’ve spent the past month. So today is my new beginning. Back to healthy eating and saving money for more jewelry making classes!

I want to get my energy back up for exercising, doing my new found hobby, and just feeling better in general.  I started my day with a new coffee fruit smoothie. Great to get those fruit hating significant others to get their daily fruit in. I’ll post this

Monday: Riblets with mashed potatoes and green beans

Tuesday: Vegan Dad’s Cajun Chickpea cakes with dirty rice and mashed sweet potatoes

Wednesday: Fried rice and veggie tofu stirfry

Thursday: Black eyed pea quinoa patties with mushroom sauce and steamed broccoli

Friday: Veggie dogs and veggie burgers on the grill (with chili and slaw – Carolina style)

Saturday: Dinner Out

Sunday:  Boca Chicken Patty Parmigiana with Whole Wheat Angel Hair and salad

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