Menu
Monday- Tostadas with Pico, Black Beans
Tuesday- Lentil Loaf, No Fail Caulitatoes
Wednesday- Carrot BBQ, Shells Mac ‘n Cheese
Thursday- Falafels, Coleslaw
Friday- Italian-Style Eggplant “Sausages,” Salad
Notes:
- Remember to only buy what you need, not what you have! A quick check of your pantry and fridge might save you $$ and time.
- If your spice collections is small your cost will be higher at the start, but your tastebuds will thank you for your purchases.
Shopping List
Spices
Fennel
Red Pepper Flakes
Rubbed Sage
Italian Seasoning
Salt
Pepper
Onion Powder
Garlic Powder
Cumin
Chili Powder
Thyme
Smoked Paprika
Veggies and Fruits
4 Japanese Eggplants (if these are not available quarter a regular eggplant into appropriate size quarters or eights.)
Medium Potato 3
Sweet Onion 3
Red Onion 1
8oz Button Mushrooms
Green Pepper 1
Roma Tomatoes 5
Jalapeno 1
Fresh Cilantro 1 bunch
1 head fresh Cauliflower
Carrots 4-6
2 C. Cabbage
Minced Garlic (Because garlic is in so many of my meals I buy a large jar of pre-minced garlic, available in the un-refrigerated, shelved section of the store)
Everything Else
Olive Oil
White Wine Vinegar
Vegan Mayo
Lime Juice
¾ C. dry green lentils
1 can Black Beans
1 can fat free or vegetarian re-fried beans (fat free is usually vegetarian)
Tostada Shells or Corn Tortillas to bake
Tomato Paste
Nutritional Yeast (½ C.) This ingredient can be difficult to find so hunt around. It is important to getting the cheesy flavor in sauces, etc.
Old Fashioned Oats
Almond Meal or White Flour
Vegan Butter
Ketchup
Dijon Mustard
Apple Cider Vinegar
Soy Sauce
BBQ Sauce
Buns or Bread for BBQ
Vegan Worchester Sauce or Liquid Smoke if not available
4 Hoagie Rolls (or number needed for your meal) or bread
Tomato Paste
Coconut Sugar or Stevia (optional, I did not use any)
Daily Breakdown
Monday | Tuesday | Wednesday | Thursday | Friday
MONDAY
Tostadas with Pico, Black Beans
This meal cooks up fast and is easy to customize. The Tostadas are topped with heated refried beans, pico, and anything else you want to add (pineapple anyone?) The first step is to prep the Pico. I found the seasonings were not strong enough. I doubled the amount of lemon, added salt and pepper, and about 1 tsp cumin. The longer it has to sit the better. It tasted much richer the second day so if you want to make it up the night before go ahead. After the Pico is prepped and in the fridge it is time to start the black beans.
Black Beans: View Recipe
Tostadas:
- Prepare shells in oven or toaster oven, according to directions to create a warm, chip-like tostada.
- Heat refried beans
- Layer tostada>refried beans>Pico>other toppings of choice
- Enjoy!
The Pico Recipe: http://www.the-girl-who-ate-everything.com/2009/04/pioneer-womans-pico-de-gallo.html
A fast, filling, simple meal is exactly what I crave after work on a Monday night. This meal is super easy and a simple pleasure.
TUESDAY
Lentil Loaf, No-Fail Caulitatoes
The texture and flavor of this lentil loaf were good and it fills the craving for meatloaf. The Caulitatoes were AM-A-Zing!!! They were light, creamy, and flavorful. I will be making these often. The
Notes:
Pre Cook your lentils for faster prep. I cooked mine in the morning before work and they were ready to go when I got home.The lentil loaf takes some time, so plan to start it about an hour before dinner. Much of that time it is in the oven, so you can do other things while it cooks. I recommend cutting back on the amount of thyme by 1/3rd and adding smoked paprika (½ tsp). The recipe calls for coconut sugar. I did not include it but you can if you want.
Lentil Loaf Recipe: http://pumpkinandpeanutbutter.com/2015/03/19/mushroom-lentil-loaf/
No-Fail Caulitatoes Recipe: http://gnowfglins.com/2015/12/09/how-to-make-no-fail-cauli-tatoes/
WEDNESDAY
Carrot BBQ, Mac ‘n Cheese
This is a pure comfort food! The BBQ is easy and yummy. We make it often. The cheese sauce for this recipe is fantastic. It looks like cheese. It tastes like cheese. It feels like cheese. We used leftover sauce to make taco chip dip for a small party later in the week. It is awesome because it tastes great and it doesn’t include pricy cashews, just plain healthy ingredients. I use the oil, as called for. If you make it without the oil let us know how it turns out.
Notes: The directions for the Cheese sauce makes enough for one generous batch of mac n’ cheese to feed 2 people and leaves enough sauce to make chip dip or use on tacos. I added ½-1 tsp smoked paprika to give it a bit of a smoky flavor. To make mac ‘n cheese boil macaroni or shells pasta according to packaging directions. Combine with sauce after noodles are cooked and drained.
The carrot recipe includes directions for bbq sauce. I simply use a pre-made sauce so I have never tried the recipe. The bbq is easy to make… simply shred the carrots, saute them in a pan with onions and minced garlic, top with sauce, and serve.
Cheese Sauce Recipe: http://www.fullofbeans.us/vegan-nacho-cheese-sauce/
BBQ Carrots Recipe: https://www.veganosity.com/pulled-bbq-carrots/
THURSDAY
Falafels on Pita, Coleslaw
These falafels taste great and they were not too hard to make. The falafels take 30-40 minutes to bake. Don’t over bake though or they will burn…like mine did. I could not find the type of greek dairy free yogurt recommended so I used a soy based variety. The sauce tasted awesome, though it was a bit strong and salty, masking the flavor of the falafel. Cutting back on the salt and dill would make the flavor milder and more suited to the meal.
The Coleslaw as written in the recipe is not vegan but replacing the mayo with a vegan mayo makes it all good. Cutting the amounts in half made a nice amount for two people. Instead of celery seed I used celery salt. Instead of sugar I used ¼ c. unsweetened applesauce. Don’t put too many carrots in your slaw or it will turn yellow. Just trust me!
Falafel and creamy dill sauce recipe: https://www.godairyfree.org/recipes/baked-falafel-sandwiches/amp
Coleslaw recipe: http://www.food.com/amp/recipe/super-simple-sugar-free-coleslaw-415200
FRIDAY
Italian-Style Eggplant “Sausages”
While they are not actually sausages, they do taste amazing and the fennel seeds give the taste of sausage. Topped with the potato/onion/pepper hash it will keep you going back for more. Make sure you make enough. We ate all we had and licked the plates clean!
Notes: Start your eggplants in the marnade 1+ hours ahead of time. Go ahead and make it in the morning. Leaving it in the fridge throughout the day makes for lots of flavor.
Make your salad with whatever veggies and fruits you prefer.
Italian-stle Eggplant “Sausage” Recipe: http://chubbyvegetarian.blogspot.de/2013/02/italian-stye-eggplant-sausages.html?m=1
Stir-fry Recipe: http://www.foodnetwork.com/recipes/food-network-kitchen/simple-broccoli-stir-fry-3362921