Weekly Food Menu - 1.4.21 to 1.10.21 (Vegetarian/Vegan/Plant-Based)

Monday

Meal 1: Sweet Potato Skillet (Beginners Plant Based Cookbook)

Meal 2: Buffalo Cauliflower Pita Pockets (Forks Over Knives)

Meal 3: Chickpea Curry Stew with Kale (Forks Over Knives)

Snacks: Whole-Wheat Blueberry Muffins and fresh fruit 

Tuesday:

Meal 1: Sweet Potato Skillet (Beginners Plant Based Cookbook)

Meal 2: Buffalo Cauliflower Pita Pockets (Forks Over Knives)

Meal 3: Orange Glazed Tofu Bowls with steamed broccoli (Forks Over Knives)

Snacks: Maple Pecan Granola with vanilla soy milk 

Wednesday:

Meal 1: Sweet Potato Skillet (Beginners Plant Based Cookbook)

Meal 2: Dinner Leftovers 

Meal 3: Thai Vegetable Noodle Soup (Forks Over Knives)

Snacks: White Bean and Chickpea Hummus with raw veggies

Thursday:

Meal 1: Sweet Potato Skillet (Beginners Plant Based Cookbook)

Meal 2: Dinner Leftovers 

Meal 3: Italian Bean Balls with Vegan Marinara Sauce and Spaghetti Squash

Snacks: Whole-Wheat Blueberry Muffins and fresh fruit 

Friday:

Meal 1: Vegan Overnight Oats or Hot Cinnamon Raisin Oatmeal 

Meal 2: Dinner Leftovers 

Meal 3: Easy Enchilada Bake (Beginners Plant Based Cookbook)

Snacks: Maple Pecan Granola with vanilla soy milk 

Saturday:

Meal 1: Vegan Overnight Oats or Hot Cinnamon Raisin Oatmeal 

Meal 2: Dinner Leftovers 

Meal 3: Leftovers or homemade Margarita Pizza's or Order In 

Snacks: White Bean and Chickpea Hummus with raw veggies

Sunday:

Meal 1: Plant-Powder Pancakes (Beginners Plant Based Cookbooks)

Meal 2: Dinner Leftovers 

Meal 3: White Bean and Red Lentil Burgers with Homemade Fries (Thug Kitchen Cookbook)

Snacks: Any leftover snacks from the week 

It's time to get our health back under control, too many holiday sweets and unhealthy eating has been fun but it's time to get back to business and back on the healthy eating path. As we begin 2021 we have decided to adjust our healthy lifestyle by eating more meatless meals and more vegetarian, vegan and plant based meals.  It does not mean that we are giving up all meat but just reducing the amount as we would much rather have more plant-based foods in our diets. This will make cooking for me much easier with my older daughter being vegetarian, plus I'm okay with cooking less meat myself.  This weeks meal plan is more focused on plant based meals which I was able to find recipes on from the Forks Over Knives website, my new Beginners Plant Based cookbook and my favorite vegan Thug Kitchen cookbook.  I will post my pictures in our Facebook group along with our reviews of how everything turned out and if we would eat it again. Looking forward to lots of healthy veggies, grains, legumes and healthy fats. Hope everyone has a safe and healthy week. Enjoy and happy cooking!!!

New Recipe - Easy Instant Pot Protein Packed Brown Rice and Veggies (Clean Eating & Vegetarian)

Easy Instant Pot Protein Packed Brown Rice and Veggies

Servings 5 to 6 

Serving size: 1 cup 

Ingredients:

2 cup long grain brown rice

2 1/2 cups of water or low sodium vegetable broth

2 cups frozen organic mixed vegetables

1 (14.5 oz) can of black beans - rinsed

1 (14.5 oz) can diced fire roasted tomatoes

salt & pepper to taste

Directions:

1. Place rice in a fine-mesh strainer and rinse under cold water. Drain well.
2. Place the rice into your Instant Pot. Add water or broth and frozen mixed vegetables, stir to combine. 
3. Place the lid on top of the Instant Pot and close, turn the steam valve to sealing. 
4. Select the Instant Pot to pressure cook (manual) at high pressure for 22 minutes.  Do not use the "rice" button as it will not cook the brown rice correctly.  
5. While the rice is cooking, make sure to drain your black beans from the can and rinse them good then set them to the side.
6. When it's done and beeps, allow the pressure to naturally release for 10 minutes (do not touch anything).
7. After 10 minutes of natural release, carefully turn the steam value to the venting position. Once the pin has dropped carefully open the lid and stir the rice.
8. At this point add the canned black beans and diced fire roasted tomatoes.
9. Salt and pepper can also be added at this time to your liking.
10. Fluff the rice, beans and veggies and serve with your favorite toppings!!! Enjoy!

Whole30 Round 7 Finishing Whole and Reintroduce Week Meal Plan - 8.31.20 to 9.20.20

 

Monday: Day 29
Meal 1: Roasted Red Potatoes with onions and fried eggs (2)
Meal 2: Leftover dinner
Meal 3: Quick Turkey Taco Salad 
Recipe Link: https://cleanfoodcrush.com/quick-turkey-taco-salad-meal-prep/

Snack: Decaf coffee and nutpod

Tuesday: Day 30! Last and Final Day of Whole30 Round 7

Meal 1: Roasted Parsnips and Carrots with onions and fried eggs (2)

Meal 2: Leftover dinner

Meal 3: Salad Verde Chicken Skillet (no cheese) and Cauliflower Rice

Recipe Link: https://cleanfoodcrush.com/salsa-verde-chicken-skillet/

Snack: Decaf coffee and nutpod

Wednesday: Reintroduce - Legumes (Peanut butter unsweetened, Black Beans, Hummus, Tofu, Edemame)

Meal 1: Eggs with apple and peanut butter

Meal 2: Salad with veggies, chicken and black beans

Meal 3: Crispy Peanut Tofu and Cauliflower Rice

Recipe Link: https://minimalistbaker.com/crispy-peanut-tofu-cauliflower-rice-stir-fry/

Snack: Hummus and sliced veggies

Thursday: Back to Whole30

Meal 1: Roasted Parsnips and Carrots with onions and fried eggs (2)

Meal 2: Leftover dinner Whole30 Meals/Food

Meal 3: Maple Mustard Chicken Drumsticks with Honey Butter Herb Roasted Carrots

Recipe Link: https://cleanfoodcrush.com/these-crockpot-maple-mustard-chicken-drumsticks-are-insanely-good/

Recipe Link: https://cleanfoodcrush.com/clean-eating-honey-butter-herb-roasted-carrots/

Snack: Decaf coffee and nutpod

Friday: Back to Whole30

Meal : Roasted Parsnips and Carrots with onions and fried eggs (2)

Meal 2: Leftover dinner Whole30 Meals/Food

Meal 3: Leftovers from the week or order in from Zoe’s Kitchen 

Snack: Decaf coffee with nutpod

Saturday: Reintroduce - Gluten-Free Grains (Quinoa, GF Oats, Corn, Popcorn, Rice)

Meal 1: Chocolate + Cashew Butter Overnight Oats (GF)

Recipe Link: https://cleanfoodcrush.com/chocolate-cashew-butter-overnight-oats-clean-breakfast/

Meal 2: Beyond Plant Based Burger with Quinoa Chopped Salad

Recipe Link: https://cleanfoodcrush.com/quinoa-chopped-salad/

Meal 3: Meatless Veggie-Packed Fried Rice

Recipe Link: https://cleanfoodcrush.com/veggie-packed-fried-rice-clean-eating/

Snack: Air popped popcorn 

Sunday: Back to Whole30

Meal 1: Fried eggs with chicken sausage and fresh fruit

Meal 2: Leftovers from the week Whole30 Meals/Food

Meal 3: Grilled Chicken Wings with carrots and celery

Snack: Decaf coffee with nutpod

I’m very excited to do a full reintroduction after this round of Whole30 as I have never actually done one. I have always just jumped into Paleo and then hit the ground running but this time I want to explore and see what food trigger my stomach and which foods don’t.  This will help me move into my Food Freedom stage and allow me to move forward with better food choices.  I would love to move more into Clean Eating and to have flexibility when eating in the future.  This would make meal planning much easier for our family and especially for my older daughter who is vegetarian. I would love to eat more plant based foods but still have a balance of baking and enjoying the things I love to eat on special occasions.  I will add next weeks reintroduce meal plan to this list so it’s easier to find and follow for those wanting to do this as well.  Again these are guidelines and ideas to help with those wanting to reintroduce food groups and looking for ways to do that.  I hope everyone has a fantastic week, stay safe and healthy!!!! Happy cooking everyone!!!

New Recipe - Vegan Creamy Pasta with Veggies (Vegan and Plant Based - Option)

Vegan Creamy Pasta with Veggies (Vegan and Plant Based) 🌱 

Ingredients 

12 oz Gluten-free Pasta

2 to 4 tbsp Vegetable Broth or water for Plant Based (Olive Oil for Vegan)
1 yellow onion - diced
1 bell pepper - diced
1 zucchini - diced
1 yellow squash - diced
1 medium eggplant - diced
2 to 4 cloves of garlic - minced
28 oz can crushed tomatoes with basil
1 to 2 tbsp tomato paste
1 to 2 tbsp Balsamic Vinegar
1 to 2 tbsp Date Syrup
2 tbsp Italian Seasoning
1/8 to 1/4 tsp crushed red pepper
Salt and Pepper to taste
1/4 cup Fresh Basil - sliced thin

Cashew Cream
1 cup cashew soaked for 1 hour or boiled for 10 mins
1 cup water
4 cloves of garlic

Directions: 
1. Using a large pot, place on stove and turn to medium-low add the vegetable broth, water or olive oil if using and wait until it’s hot.
2. Add diced onions, bell pepper, zucchini, yellow squash and minced garlic, cook for about 8 to 10 minutes until everything starts to soften.  Then add the diced eggplant and cook another 5 to 8 minutes.
3. Next add the can of crush tomatoes, tomato paste, balsamic vinegar, date syrup and spices. Stir until everything is mixed, bring the sauce to a boil and then cover it with a lid and turn down to low.  Cook for about 20 minutes.
3. Cook pasta according to the directions on the box, I actually cooked my pasta for only 5 minutes as once it’s added to the sauce it will cook a few minutes longer and I didn’t want it mushy.
4. While the sauce and pasta are cooking, make the cashew cream sauce by added the soaked or boiled cashews to a blender with water and garlic, blend until puréed and creamy.  Once blended place it to the side until ready to use.
5. When sauce is ready, taste it and adjust any of the seasoning to your liking. Now add the fresh basil, cooked and drained pasta and cashew cream sauce.  Mix gently until everything is well combined. Serve immediately and enjoy!

Lay out all the ingredients you will be using.

Dice all your vegetables before you start cooking.

Add the pasta to the sauce along with cashew cream sauce

Dinner is ready to serve!

New Recipe - Mexican Brown Rice and Black Beans (Vegan, Plant Based option)

Mexican Brown Rice and Black Beans (Vegan and Plant Based) 🌱

Serves 4 to 6 servings15 mins prepare, 30 mins cooking time
Ingredients:
1 yellow onion - diced
1 carrot - peeled and diced
1 green bell pepper - any color and size work, diced
1 cup frozen corn (fire roasted is a great option)
1 can of black beans - any work if you don't have black, drained and rinsed
2 to 3 handfuls of Kale - raw
1 tsp ground cumin 
Corn tortillas - optional
Any toppings - optional

Directions:
1. Cook brown rice using the packing directions or with a rice cooker or in the Instant Pot.  When done keep warm until ready to use.

2 tbsp Olive Oil (omit for plant base and use 1/4 cup vegetable broth instead)
1 jalapeno - seeds removed and diced
2 cloves of minced garlic

1 14.5 oz can diced tomatoes - do not drain 
2 to 3 cups cooked brown rice 
2. Place olive oil or 1/4 cup broth for plant based in a large sauce pan on medium-low heat, when the pan is nice and hot add diced onions and carrots and cook for about 5 minutes or until soften.
3. Add green pepper, jalapeno and minced garlic to the pan and cook another 10 to 12 minutes or until soft and cooked. 
4. Add frozen corn, black beans, diced tomatoes, chopped kale and cumin to the pan, mix everything and cook for another 5 to 10 minutes until everything is heated through. 
5. Then add the cooked rice to the vegetable mixture and stir until well mixed.  Add salt and pepper and serve immediately. Enjoy!!!

All the ingredients for the dish

All the vegetables cooked and sauteed.

Mixed in the cooked brown rice to complete the meal 

Dinner is ready, just add fresh squeezed lime on top!

Weekly Food Menu 4.13.20 to 4.19.20 (Vegan and Plant Based)

Monday:

Meal 1: Veggie, Potato and Bean Breakfast Hash - Tacos 

Meal 2: Leftover dinner (Vegetarian Chili with Quinoa)

Meal 3: Spicy Red Lentil Soup - Fork Over Knives 

Snack: Peanut Butter Granola Bars

Tuesday: 

Meal 1: Veggie, Potato and Bean Breakfast Hash

Meal 2: Leftover dinner

Meal 3: Chickpea Curry Stew with Kale - Fork Over Knives

Snack: Hummus with raw carrots, celery or pita bread

Wednesday:

Meal 1: Butternut Squash Breakfast Hash

Meal 2: Leftover dinner

Meal 3: Chopped Veggie Salad with Pasta and Creamy Cauliflower Dressing - Fork Over Knives

Snack: Vanilla Protein Shake (post workout)

Thursday:

Meal 1: Sweet Potato Eggplant Breakfast Hash

Meal 2: Leftover dinner

Meal 3: Green Chile Rice with Black Beans - Fork Over Knives

Snack: Fruit with raw nuts

Friday: 

Meal 1: Peanut Butter Banana Overnight Oats

Meal 2: Leftover dinner

Meal 3: Chickpea Puttanesca over Polenta 

Snack: Peanut Butter Granola Bars

Saturday:

Meal 1: Peanut Butter Banana Overnight Oats

Meal 2: Leftover dinner 

Meal 3: Wild Rice, Cabbage and Chickpea Pilaf 

Snack: Vanilla Protein Shake

Sunday: 

Meal 1: Leftovers from the week

Meal 2: Leftovers from the week

Meal 3: Leftovers from the week

Snack: Leftovers from the week

Links for the following meals above:

http://myjourneyworthsharing.blogspot.com/2020/04/new-recipe-veggie-potato-and-bean.html

https://www.bucketlisttummy.com/eggplant-breakfast-hash/

https://www.loveandlemons.com/butternut-squash-breakfast-hash/

https://www.forksoverknives.com/recipes/vegan-soups-stews/spicy-red-lentil-soup-recipe/#gs.3qe63q

https://www.forksoverknives.com/recipes/vegan-soups-stews/chickpea-curry-stew-kale-tomato/#gs.3qev4z

https://www.forksoverknives.com/recipes/vegan-salads-sides/chopped-veggie-pasta-salad-creamy-cauliflower-dressing/#gs.3qhxo5

https://www.forksoverknives.com/recipes/amazing-grains/green-chile-rice-recipe-black-beans/#gs.3qi2df

https://www.laaloosh.com/2016/02/11/chickpea-puttanesca-over-polenta/

https://www.forksoverknives.com/?s=Wild+rice%2C+cabbage+and+chickpea+pilaf

https://www.forksoverknives.com/recipes/vegan-breakfast/peanut-butter-granola-bars/#gs.3qipii

All these recipes are my base for this week, so instead of me making several different meals I’m using these as my main meals and then will add chicken or turkey on the side if we decide to make any that way they are still healthy but my older daughter can enjoy the meals as a vegetarian.  Having clean Vegan and Plant Based meals has turned out to be very good for us so we are going to continue with it again this week.  What’s nice is that these can all be interchanged with vegetables and grains you and your family like.  Just because it’s vegan and plant based doesn’t mean you can’t make it your own, be creative and enjoy cooking with the family.  Trust me the kids will enjoy it much more when they can help out in the kitchen, my girls love to help out and always say how much better dinner is knowing what’s in it.  Hope everyone has a very Happy Easter and a safe and healthy week!

New Recipe - Veggie, Potato and Bean Breakfast Hash (Vegan and Plant Based)

Veggie, Potato and Bean Breakfast Hash (Vegan and Plant Based) 🌱

Serves 4
10 mins prepare, 35 mins cooking time

Ingredients:
4 medium red potatoes - washed and diced
2 small carrots - peeled and diced
1 small zucchini - diced
1 bell pepper - any color and size, diced
1/4 red onion - cut in wedges
1 can of beans - any work, drained and rinsed
2 cloves of minced garlic
2 to 3 handfuls of Kale - raw
2 tsp dried oregano
1 tsp chili powder
1 tsp salt
1/2 tsp pepper
1/2 tsp smoked paprika
Corn tortillas - optional
Any toppings - optional

Directions:
1. Turn oven to 425 to preheat.
2. Place all ingredients except for kale in a large bowl and mix until it’s all well coated.
3. Then place everything from the bowl onto a 9x13 cookie sheet with parchment paper. Spread it all out to make sure the whole pan is covered.
4. Put the pan in the oven for 25 to 30 mins.
5. When done take out of the oven, put the kale on top and mix all together and flatten it out again to cover the pan.
6. Place back in the oven for about 5 more minutes or until kale is wilted and cooked.
7. Take out of the oven and put them in some corn tortillas topped with your favorite toppings or just enjoy on a plate for a nice healthy breakfast. Enjoy!!!

Stay Happy and Healthy!

New Recipe - Crockpot Vegan Creamy Chickpea and Rice Dinner (Vegan/Vegetarian)

Crockpot Vegan Creamy Chickpea and Rice Dinner

Ingredients:

1 Tbsp avocado oil, or olive oil

2-3 fresh garlic cloves, minced

1 cup uncooked long grain brown rice (dry)

4 carrots, diced small 

2 celery stalks, diced small 

1 sweet yellow onion, finely diced

sea salt and fresh ground black pepper, to taste

2 1/2 cups low-sodium vegetable broth, or stock 

1 cup frozen, organic peas

1 cup frozen, organic corn

1 15oz canned Chickpeas, drained and rinsed 

1 Tbsp Dijon or Spicy Brown Mustard

1 cup plain unsweetened Coconutmilk or any non dairy yogurt alternative 

2-3 green onions, thinly sliced to garnish

Directions:

1. Heat oil in a large skillet over medium high heat.
2. Add garlic and cook for 1 minute, until fragrant.
3. Add carrots, celery and onions to the skillet and cook for 4 to 5 minutes, transfer to slow cooker. 
4. Stir in the rice, corn and peas into the slow cooker.
5. Add broth and stir to combine. Cook on HIGH for 3-4 hours or on LOW for 6-8 hours.
6. 30 minutes before cooking time is done add the drained canned chickpeas and stir to combine, add the lid back on and continue to cook until the rice is cooked all the way through. 
7. In a small bowl whisk plain non-diary yogurt and mustard together.
8. Once the time is up, stir in the yogurt mustard mixture, then season to your taste.
9. Serve warm, sprinkled with sliced green onions. Enjoy!

My crockpot cooks this recipe fast so please check it a few times during cooking time to make sure it doesn’t burn or over cook.

This recipe was originally made with chicken and regular diary yogurt, which is fantastic.  Since my older daughter is vegetarian I’m always looking through our old meat recipes and changing them to make them my own.  Here is the original recipe from Clean Food Crush: https://cleanfoodcrush.com/crockpot-creamy-chicken-rice-clean-eating/