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In honor of:
Celebrating and promoting Veganism throughout November.
To help those of you just starting out I thought I would talk about food shopping for a plant based diet.
I always shop using a list. Before I make a shopping list I create a menu for the week. The menu isn't specific, with certain meals assigned to certain days; instead I make a chart with spaces for 5 different choices for each meal (snacks included).
To put together my menu I get out my cookbooks and folder of my favorite recipes and fill in the spaces with my choices for the upcoming week.
Once all meals, snacks and desserts are picked, I then use the recipes to create my shopping list. I try to choose recipes that have common ingredients so as to use up my fresh food within the 1 week's menu. So the leftover vegetables from the breakfast scramble could be used later in the week for the vegan jambalaya bake.
With a stocked pantry and a well planned shopping trip you can make you favorite meals, having all the necessary ingredients at your fingertips.
Keep your menu on the fridge and choose each meal form your chart.
Now for some of my picks of vegan recipes to honor World Vegan Month.
Breakfast:
Breakfast Scramble
from Forks Over Knives - The Cookbook @ 641.5636 F721s
Lunch:
Black Bean Lettuce Bundles
from Eat to Live @ 641.5636 F959e
Dinner:
Texas Macaroni Bowls
from Betty Goes Vegan @ 641.5636 S528b
Dessert:
Apple Fritter Cups
from Everyday Happy Herbivore @ 641.5636 N736e
Check back each Friday in November
for another set of vegan recipes.
For full recipe description
Breakfast Scramble
Adapted from : Forks Over Knives - The Cookbook. By Del Sroufe, 2012, pg 54
1 medium red onion, cut into 1/2-inch dice
1 medium red bell pepper, seeded and cut into 1/2-inch dice
1 medium green bell pepper, seeded and cut into 1/2-inch dice
2 cups sliced mushrooms
1 large head cauliflower, cut into florets
salt to taste
1/2 teaspoon ground pepper
1 1/2 teaspoons turmeric
1/4 teaspoon cayenne pepper
3 cloves garlic, peeled and minced
1 to 2 tablespoons low-sodium soy sauce
1/4 cup nutritional yeast, optional
Saute onion, peppers and mushroom in a skillet over medium-high heat until onions are translucent, about 7 to 8 minutes.
Add water a tablespoon at a time to keep the vegetables from sticking to the skillet.
Add cauliflower and cook for 5-6 minutes.
Add remaining ingredients to pan and cook for 5 more minutes or until hot.
Yields: 6 servings
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Black Bean Lettuce Bundles
Adapted from : Eat to Live. By Joel Fuhrman, 2013, pg 223
2 cups cooked black bean or 1 (15oz ) can low-sodium black beans, drained
1/2 large ripe avocado, peeled and pitted
1/2 medium green bell pepper, seeded and chopped
3 green onions, chopped
1/3 cup chopped fresh cilantro
1/3 cup low-sodium mild salsa
2 tablespoons fresh lime juice
1 clove garlic, minced
1 teaspoon ground cumin
8 large romaine lettuce leaves
Mash the beans and avocado together until well blended and just slightly chunky. Add all other ingredients except the lettuce, and mix.
Add 1/4 of the mixture to the center of each lettuce leaf then roll up like a burrito.
Yields: 4 servings
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Texas Macaroni Bowls
1 package whole wheat macaroni
Olive oil cooking spray
1/2 cup beer
1/2 cup frozen corn
1 (14 oz) can black beans, drained and rinsed
1 (14 oz) can kidney beans in chili sauce, not drained and rinsed
1 (14 oz) can garbanzo beans, drained and rinsed
1 teaspoon cumin
2 tablespoons hot sauce
1 tomato, diced
1/2 red onion, sliced
1 teaspoon onion powder
1 tablespoon chopped fresh cilantro
Dash of liquid smoke
Nutritional yeast, black olives, fresh cilantro, and fresh avocado slices as toppers.
Cook macaroni per package instructions and drain.
In a large saucepan, mix the remaining ingredients and bring to a boil over medium heat.
To serve fill a soup bowl with pasta and spoon over-top the bean mixture. Sprinkle on your favorite toppers.
Yields: 4 to 6 servings
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Apple Fritter Cups
1 1/2 cups chopped apple
1 teaspoon cinnamon
1/4 cup light brown sugar
1 cup nondairy milk
1 teaspoon apple cider vinegar
2 cups whole-wheat pastry flour
1/2 teaspoon salt
1/2 teaspoon baking powder
1/2 teaspoon baking soda
dash of ground nutmeg or ground ginger
1/2 teaspoon salt
Basic Glaze (1 c powder sugar + 5 tsp nondairy milk)
Preheat oven to 350F
Fill muffin tin with paper liners.
Mix a few dashes of cinnamon and a little brown sugar with 1 cup of apple slices until well coated and set aside. (Topping)
Whisk nondairy milk with vinegar and set aside.
Whisk together all the dry ingredients, adding the sugar last. Pour the milk mixture into the dry ingredients. Add vanilla and remaining 1/2 cup of apples. Stir to combine.
Spoon into muffin tin, filling each cup a tad more than halfway. Add sugar-cinnamon apple topping on each.
Bake for 15 to 25 minutes, until a toothpick, inserted in center comes out clean.
Meanwhile, make Basic Glaze.
Drizzle warm fritters with glaze.
Yields: 1 dozen
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