Vegan Menu Planning Monday

This week I’m going to work on cleaning out some freezer food. It’s great that I’m finally putting things up for a busy week, because this is the busy week I’ve been saving for!

We’re still on the eating plan and going to the gym 5 times a week and we’re starting to see a difference in how our clothes fit. Woo hoo!

Breakfast of the week: Kashi Go Lean Crunch (alternated with oatmeal)with unsweetened vanilla almond milk with banana, apple, or blueberries

Sweet of the week: slow cooker Mexican chocolate black bean brownies

Lunch Soup of the week: various soups that are hanging out in the freezer – this is the week to make a dent in them!

** Salads with each meal **

Monday: veggie loaf with mashed cauliflower with mushroom gravy and steamed veggies

Tuesday: slow cooker experiment

Wednesday: slow cooker polenta with tofu ricotta, white beans, and marinara sauce

Thursday: mexican burger topped with guacamole with green chili parsnips and spanish rice

Friday: dinner out – PF Chang’s?

Saturday: Black bean sweet potato chili

Sunday: slow cooker polenta with tofu ricotta, white beans, and marinara sauce

Fat Smash Vegan Menu Planning Monday

Last week went well with our food plan and Thursday we get to add brown rice pasta and soy cheese. Woo hoo!! We both have lost weight and have been exercising several times a week. So far so good.

Breakfast of the week: Oatmeal with unsweetened vanilla almond milk with banana, apple, or blueberries

Sweet of the week: slow cooker sweet potatoes with cinnamon

Lunch Soup of the week: slow cooker white bean tempeh chili with butternut squash

** Salads with each meal **

Monday: slow cooker sweet and sour tofu (made with smoked tofu) over brown rice

Tuesday: slow cooker Indian dahl and okra – maybe eggplant too with brown rice

Wednesday: slow cooker eggplant  lasagna with salad

Thursday:  mexican burger topped with guacamole with green chili parsnips and spanish rice or mexi spagetti squash

Friday: vegan brown rice pasta mac and cheese with steamed veggies

Saturday: Asian tofu lettuce wraps with stir fried veggies

Sunday: slow cooker polenta with tofu ricotta, white beans, and marinara sauce

Veggie Menu Planning Monday

I have started a new veggie slow cooker blog that’s called Healthy Slow Cooking. I will be redoing all my slow cooker recipes from here and will be adding tons of new ones as well.  Check it out if you get a chance.

Why all the seitan this week? Well, I made a big recipe of it from Post Punk Kitchen. I’m freezing some for later, but want to test it out in a few things. I used veggie broth instead of the soy sauce to cut down on the salt. I’ll let you know later if that was a good move or not. Never heard of it? It’s made from the gluten in wheat to produce a more “meaty” textured protein substitute. Check out more info here at Gourmet Sleuth or

Breakfast of the week: Kashi Heart to Heart cereal instead with unsweetened vanilla almond milk with banana or dried apricots

Sweet of the week: New to me banana bread – looks like an amazing recipe

Lunch Soup of the week: Slow Cooker Apple and Split Pea Soup (from the new blog)

Monday: Seitan Stroganoff with steamed broccoli

Tuesday: Garden-Fresh Stir-Fry with Seitan from

Wednesday: Guacamole enchiladas with refried beans

Thursday: Celery Root and Caramelized Pear Soup and a big salad with roasted sweet potato, beets,  goat cheese and pecans – possibly homemade bread

Friday: BBQ riblets with mashed potatoes, steamed broccoli, carrots, and green beans

Saturday: Slow cooker veggie pot pie – will be a variation of something like this (will post recipe after I’ve made it and it is safe for others!)

Sunday: Seitan Stir Fry with Spicy Noodles or a veggie pasta dish of some kind

Veggie Menu Planning Monday – Getting Healthier in 2010!

I have been on vacation and am finally really tired of eating out. We have a ton of January birthdays to celebrate so that means eating out 2 more times this month. But last week was a winner on eating healthy and it’s always great to start the new year off on the right foot.

GeekySpouse and I are really trying to keep our 2010 goals of eating better and exercising. Cooking at home and keeping track of calories has been the only way I’ve gotten anywhere. I miss my younger days when I worked out enough to eat whatever I want. But perhaps if I can get to the y at least 5 times a week I can shed the pounds that are keeping me from having the energy I want. Wish me luck!

I’m trying to add more iron and potassium to my diet. If you have any good recipes leave me a link in the comments. It’s ok if it’s meaty – I will just make a veggie version.

I’m also going to concentrate on posting more recipes this year and possibly starting a new slow cooking blog. I’ll let you know more about that next week!

Breakfast of the week: Kashi Heart to Heart cereal instead with unsweetened vanilla almond milk with banana or dried apricots

Sweet of the week: Pistachio-apricot oatmeal cookies

Lunch Soup of the week: Spinach and dal soup (I subbed unsweetened soy milk for the milk and olive oil for the butter)

Monday: Cauliflower Bisque with Buttered Breadcrumbs (make it vegan using this cashew goat cheese substitute or just use some soy yogurt instead) with arugula salad with almonds and dried berries with blasamic dressing

Tuesday: Dinner out with Faith and Christy

Wednesday: Sweet potato black bean chili quesadillas with some sautéed greens tucked in and spanish rice for good measure (freeze leftover spanish rice for another meal)

Thursday: Dinner out with Jenny

Friday: BBQ riblets with mashed potatoes, steamed broccoli, carrots, and green beans

Saturday: Butternut Squash Sage Pasties, arugula salad with roasted veg with blasamic dressing (alter recipe with no parm cheese and sub pecans for pine nuts)

Sunday: Whole wheat pasta with leftover veggies (clean out the fridge sauce)

Money in My Pocket Veggie Menu Monday

I’m a busy bee this week, and not eating at home so much. However when I have my classes I’m packing lunch and dinner to take to work. I really like the leftover money from my check last week!

I’m still keeping with my breakfast/lunch theme of soup, muffin, and cookie. It actually made it fun to eat at work last week. In fact a friend just called me to go to lunch with her today and I’m actually disappointing I won’t be eating the lunch I made!

Muffin of the week: Apple Crumb Muffins – warning don’t do the stupid thing I did! I have been using olive oil in place of butter lately, so I poured my hot butter into the bowl with my egg without thinking. Yes, it became a scrambled egg – yuck!

Cookie of the week: Chocolate chip, pecan and coconut cookies – Cheryl asked for something like this and they turned out pretty good.

Lunch Soup of the week: Cauliflower Bisque – made without goat cheese this time. I added a little coconut creamer instead for a vegan soup.

Monday: Leftover bbq tofu pizza

Tuesday: Marinated Baked Tofu, asian style greens (add ginger, garlic, sesame oil, and a little sriracha chili sauce), mashed potatoes with gravy 

Wednesday: Metals class – pack leftovers to eat at work

Thursday: Spicy tempeh with broccoli and whole wheat pasta – from Veginomicon

Friday: Eat at Faith and Christy’s

Saturday: Sweet Potato, Okra, and Chickpea Gumbo and cornbread

Sunday: Pizza with salad (use up leftover veggies on the pizza)

Tail Between My Legs Veggie Menu Monday


Sorry for disappearing. Let’s just say too much money was spent and there was an eating out frenzy that’s made my budget look like the dog chewed it.

So here I go with the basics – menu planning. Over and over again it proves itself to be invaluable!

Fall is the perfect time to pull out the slow cooker if you haven’t used it in awhile. Take a look at a few of my favorites, and see if there are any you want to add to your menu plan this week.

I also recommend spinach salads for the week. Buying a large container of pre-washed baby spinach is a great investment. Not only does it keep longer than baby lettuce, when it’s at the end you can saute it, add to pasta sauces and even sneak some on sandwiches to add extra fiber and vitamins.

Monday: Minestrone and spinach salad (recipe near the bottom of linked post)

Tuesday: Refried Bean Tacos in blue corn shells with chorizo Spanish couscous over a romaine salad

Wednesday: Cauliflower curry potato curry with dahl over basmati brown rice and naan

Thursday: Grilled Pizza and salad

Friday: Pepper steak with steamed brown rice and wonton soup

Saturday: Chickenl-ess Parmigiano with vegan Cesar salad and garlic bread

Sunday: Clean out the fridge veggie soup made in the slow cooker and fresh bread recipe from sparkpeople

Vegan Chickenless and Rice Soup

I’ve over extended myself this week, so we’ve been eating out a lot. So to make up for it, I have been eating soup for lunch everyday. So here’s another soup recipe.

This can be made in the slow cooker, but I did it stove top and it took less than 1 hour from start to finish. To make in the slow cooker, throw everything in the pot and cook for 8 – 10 hours. Adjust seasonings and add more water if needed before serving.

Vegan Chicken-less and Rice Soup

  • 1 Tbl olive oil
  • 1 15 oz. can white beans, drained and rinsed
  • 2 cups brown rice – pre-cooked (I used leftover rice I had)
  • 1/2 onion, minced
  • 1/2 cup bell pepper, diced
  • 2 cloves garlic, minced
  • 1 1/2 Tbl Better than Bouillon – chickenless flavor
  • 1/2 tsp. liquid smoke
  • a few dashes of Tabasco (garlic flavor if possible)
  • 1 tsp herbs de Provence
  • 1 Tbl Italian seasoning
  • 1 tsp. thyme
  • pepper to taste
  • at least 6 cups filtered water – add more to get the soup as ‘soupy’ as you want

In a large pot heat olive oil over medium heat and add onion when hot. Saute until onion is translucent, then add garlic and bell pepper and saute for a few minutes.

Add water and dissolve bouillon paste, then add all seasonings, rice, and drained beans. Add more water if you need to, and adjust seasonings to taste.

Because of the bouillon you shouldn’t need to add any additional salt. If you use no broth or a low sodium you may need to add some salt.

Vegan Slow Cooker Picky Eater’s Soup

You know the drill, and I’m sure you’ve all heard the protests of “what’s that in my food?!” Picky little ones often grow up to be picky adults. And while I’m kid-less, I still hear about texture issues and fight the good veggie fight all the time. This one worked really good, she even asked to have it again.

This soup has green peppers, chickpeas, and butternut squash, but pureed it looks like plain old tomato soup – only with tons more flavor and nutrition. My picky eater loved it, but she didn’t see it before it was pureed. I would suggest not letting your picky eater see it either. Sometimes it’s better if they just don’t know.

Slow Cooker Picky Eater’s Soup

  • 2 cups butternut squash, can be precooked, frozen, or raw (peeled and seeded of course)
  • 1 14 oz can chickpeas
  • 1 14 oz can organic crushed tomatoes (diced or stewed works fine too)
  • 1 cups bell pepper strips
  • 1 cloves garlic
  • 1 Tbl. Better than Bouillon
  • 5 cups filtered water (or use veg broth and leave out the bouillon)
  • 1 Tbl. port wine (optional)
  • 1/2 cup sauteed mushrooms (optional – use any little bits of leftover veggies you have)
  • 1 tsp. marjoram
  • 1 Tbl. Trader Joe’s Pasta Seasoning Blend (it’s a mix of Onion, Garlic, Basil, Lemon Peel, Paprika, Fennel, Oregano, Black Pepper, Ginger, Thyme and Lemon Oil)
    or Italian seasoning blend

Throw everything in the slow cooker and cook on low 6 – 10 hours.  Puree with an immersion blender or in a food processor before serving. You may need to add more filtered water to get it to the consistency that you like. Serve with oyster crackers.

I keep little baggies of leftover veggies in the freezer. This soup is perfect to add those to, or the little bits in the fridge that aren’t enough for a proper side dish. Yummy and frugal – my dream has come true!

Slow Cooker Thursday

It’s slow cooker Thursday!
See other great recipes at Diary of a SAHM

BBQ Tofu Veggie Pizza


I’m not much of a super bowl person. In fact I can’t think of any sports that I want to sit down and watch. Don’t be mad though, I’m fine with the rest of the world hanging at super bowl parties while I’m shopping, or dining in peace and quiet.

I’ve recommitted myself to eating healthy and losing some weight, so pizza out isn’t on my plan, but making it at home is. A thin whole wheat crust from Whole Foods, low fat cheese (if any), and tons of veggies makes a pizza that is actually good for you.

BBQ Tofu Veggie Pizza

  • 1 Whole Wheat pre-cooked pizza crust
  • 1/2 recipe slow cooker bbq tofu (recipe below)
  • 1/4 red onion, sliced
  • 1/3 cup pineapple, chopped
  • 1 cup bell peppers, sliced
  • 1/4 bbq sauce
  • 1/2 cup shredded cheddar (sub soy cheese or leave off)

Preheat oven to 350. Spread bbq sauce on crust and pile on the veggies, tofu and top with a sprinkling of cheese if you’d like. Cook on oven rack until cheese is melted. Veggies will still be a little crunchy and full of vitamins.

Slow Cooker BBQ Tofu

Press the tofu to get it firmer. To do this slice into fourths and wrap it in a towel (paper or dish towel) and sit a heavy pan on it for 15 – 20 minutes to press out the water. Unwrap and dice tofu. Put 1 cup of bbq sauce (I used Whole Foods citrus chipolte bbq sauce.) in slow cooker and mix in tofu. Cook on low 4 – 8 hours.

Use  on pizza, in subs, or add to chili for extra protein.

Slow Cooker Cajun 16 Bean Soup

I love soup and I can be lazy. So it should come as no surprise how easy it is to make this soup. I had a bag of 16 bean mix and was craving something more texturally adventurous than split pea soup.

For a long time I avoided buying the 16 bean mix because it always say ham flavoring. Well it’s like raman noodles, the ham flavoring is in a sealed package and can easily be tossed out. I’m not so sure you would want powdered ham flavoring even if you did eat meat, but that may just be me.

If you have the time and/or patience, saute the onion, garlic and green pepper before you put it in the slow cooker. You can even do this as late as 1 hour before serving.

Slow Cooker Cajun 16 Bean Soup

  • 1 package 16 bean mix (or 16 oz. your own mix of beans that you have on hand)
  • 2 Bay leaves
  • 6 – 8 cups Filtered water
  • 1 heaping Tbl Better than Bouillon Not-Chicken Flavor
  • 1 Tbl Cajun Seasoning Blend – no or low sodium if possible (make your own with these recipes)
  • 1 tsp. Liquid Smoke
  • 1 tsp. Garlic Tabasco (It’ s not as hot as the regular one, so you can use more)
  • 2 Large carrots cut into half moons
  • 1 12 oz can Muir Glenn fire roasted crushed tomatoes (you can also use diced if you prefer)
  • 2 Cloves garlic, minced
  • 1 Onion, minced
  • 1 Bell pepper, diced

The night before you want to have this for dinner, add first 3 ingredients into the slow cooker. Cook on low over night.

You could also get all Martha Stewart and prepare the rest of the ingredients to add in the morning . If you do this, try to saute the last 3 ingredients. Add the rest of the ingridents into a bowl, cover and put in the fridge.

Wake up, smell the beans cooking, and remember that you have to add some more stuff so you can have dinner later. Empty your premade bowl of stuff into the slow cooker with the cooking beans. (Or prepare them now, and then add…)

Add more water if seems low, or you would like a thinner soup. Leave on low all day (8 – 12 hours). Eat with lightly toasted hunk of whole grain bread and congratulate yourself for eating so healthy!

It’s slow cooker Thursday, so make sure to check out more recipes at Diary of a stay at home Mom.



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