Vegan Eating: Yummy Meals for the Week

 

 

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~~~Here are the details about the dishes I found online to try.~~~

Peanut Butter and Banana Overnight Oats

My mom says breakfast is the most important meal of the day. She never let me eat sweets in the morning. She'd keep a good eye on me in the morning as she ate her chocolate cookie with warm milk. "What the heck mom!? Why do you get to eat a cookie and I can't." "I'm old. You need the nutrients to grow stronger." We had this conversation many times growing up, I'd always mutter quietly into my mini wheats, "That's a whole load of crap mom..."

Could anyone guess where I inherited my sugar addiction? From the womb kids...started from the womb...

The chocolate shavings as a topping sounds like a justifiable, sneaky way, to have sweets in a meal. Wish I knew about this recipe when I was living with my mom ;)

• I used Coconut Almond Breeze Milk - Unsweetened, Great Value Chunky Peanut Butter
• Recipes makes 2 servings - 1 cup each
• Important nutrient facts:  
• Calories : 443
• Protein : 13
•  Potassium : 782
• Calcium : 28
• Magnesium : 135
• Iron : 21
• Vitamin A : 7
• Vitamin B-6 : 7
• Vitamin C :18
• Vitamin D : 13
• Vitamin E : 27
• Zinc :  2

Sunrabbit's Vegan Sweet Corn Bread

I LOVE CORNBREAD. Let that show on record. I made this recipe twice this week. I did not include the topping this recipe called for, honestly, the bread didn't need it for my taste.

• Instead of wheat flour use white. I know, a bit unhealthy, but let's be real. The minute you drop extra virgin olive oil into this recipe, the health factor is out the window. So let's commit ;).
• Add 2 tablespoons of honey with the wet ingredients. If you want that sweet taste that also makes the bread have that sticky crust on the edges. Do not skip this step. Personally, I love honey and this was just the icing on the cake. THIS step made the cornbread perfect.
• Makes 12 squares.
• Important Nutrient Facts:
• Calories : 289
•  Protein : 29
• Potassium : 2
• Calcium : 8
• Magnesium : 4
• Folate : 4
• Cholesterol : 0
• Fiber : 1
• Iron : 5
• Vitamin A : 0.8
• Vitamin B - 6 : 2
• Vitamin C : 0
• Vitamin D : 1
• Vitamin E : 2
• Zinc : 1

Quinoa Corn Edamame Salad and Crispy Sea Salt and Vinegar Roasted Potatoes

Loved this recipe with the two together. Edamame salad by itself was a bit much for me because of the dry texture of the edamame.

• Add an extra lime to the edamame salad.
• Cut back on the edamame use to 1.5c. I thought 2 c was a bit much for me.
• Use about 2 tablespoons of rosemary on the potatoes... or enough that they are evenly coated with the awesome herb. I am a huge fan of rosemary potatoes. If you are ever in San Diego, and have a hankering for some good grilled potato wedges, try eating at The Mission in downtown San Diego. They also make delicious rosemary bread. mmm...I can still smell the inside of that small restaurant...so warm and inviting.
• Important Nutrient Facts: Edamame Salad / Sweet Potatoes - each 1/2c serving
• Calories : 170/75
• Protein :1/16
• Potassium :141/16
• Calcium :3/17
• Magnesium :2/9
• Folate :3/19
• Fiber :2/10
• Vitamin A :261/69
• Vitamin B-6: 0.75/9
• Vitamin C :54/25
• Vitamin D :0/0
• Vitamin E :0.25/1
• Zinc : 0.62/1

 Lentil + Chickpea Salad Sandwich

Easy to make, throw each of the solids in a food compressor, then transfer each into a big bowl to mix together. Then dunskies...ready to eat. Raw. All the nutrients are intact.

• Instead of lentils I used 2 Hass Avocados
• Great Value Wheat Hamburger Buns
• I sprinkled about half a tablespoon of lemon pepper in the mix and let it sit overnight before eating.
• Added juice from two limes. 
• I coated the top bun with Pesto and added 2 golden cherry tomatoes, sliced, on top of the alfalfa sprouts.
• I used hamburger buns not because of preference unfortunately, haha, yet it turned out tasting great! My birthday party was in mid July and we had a grilling frenzy with out Traeger smoker which my husband is a master chef with. All the meat was gone...and we were left with so many buns.
• Important Nutrient Facts:
• Calories : 359
• Protein :16
• Potassium :16
• Calcium: 17
• Magnesium :9
• Folate :19
• Fiber :10
• Vitamin A :69
• Vitamin B-6:18
• Vitamin C: 92
• Vitamin D :0
• Vitamin E :1
• Zinc :6

 Roasted Teriyaki Mushrooms and Broccolini Soba Noodles

This recipe was the favorite in the household and will be made again...and again....and again. This one receives the approval from the husband which he took to work and ate for dinner. If you love a salty and asian flare, this dish is for you.

• Substituted brocolini with a head of broccoli.
• Used liquid aminos soy sauce
• Important Nutrient Facts : 1.5 c
• Calories : 425
• Protein :22
• Potassium :2092
• Calcium: 24
• Magnesium :85
• Folate :12
• Fiber :10
• Vitamin A :554
• Vitamin B-6:29
• Vitamin C: 227
• Vitamin D :0
• Vitamin E :11
• Zinc :4

**How I calculated the amount of nutrients each recipe contained:
I used the nutrient counter from SparkPeople.com. Really great app and website. To log your daily intake, just scroll through the list to find the item. If it is not on the list you could add it. This was time consuming, I'll admit, to plug and chug for each item, yet I was curious if I was getting enough nutrients in a day. I would first calculate the nutrients in the dish entirely, which means finding each item and the amount used to make the dish, and then divide it by servings.

If anyone knows or would like to recommend another app I should try, or a vegan dish, comment below to let me know below. Also, let me know how this works out for you if you try to recreate these dishes.

All recipes will be pinned to my Pinterest Board LuckyYogi:Vegan Diary.

I hope this weeks vegan diary helps current or curious vegans for this weeks meal prep :) Out of all the recipes...I recommend the Soba Noodle Dish!

*~*BearHugs*~*
-Melanie Dyogi

Carnivore Creations: Vegan Chili

 

WAIT. WAIT. (Palms up, in your face.) WAIT. 

Before you roll your eyes with exasperated groans of disagreement. This dish was created in a house of meat lovers and licensed hunters, and AND a Traeger smoker. When my husband -- a wonderful cook -- bought that Traeger smoker, their powers combined made me have a legit affair with tri-tip and bacon. I have chosen to cut back on meat intake greatly by doctor's reccomendation and have been experimenting in the vegetarian world since 2012. My husband recently joined me after I asked him to watch "Forks Over Knives" with me. Once the documentary brought out testimonials from long term athletes, I could see the gears turning in his head. Thinking how he could beat me at vegetarian cooking. 

Which he hella did. 

PISS.

This recipe is his FIRST damn creation into the vegan world, and it is glorious. I must point out Eric did not do any previous research, or read any example recipes prior to creating this. A day after watching the documentary he cooked this up. I had to share this with the community. 

Eric Zanutto's Vegan Chili

Ingredients:

½ c kidney beans (dry)

½ c black beans (dry)

1 c pearl barley (dry)

2 medium green bell peppers

1 medium yellow onion

2 jalapenos w/ seeds (remove seeds for mild flavor--Eric kept the seeds)

3 garlic cloves

8 Roma tomatoes, diced

2 avocados

½ c fresh cilantro

Spices:

1 tsp garlic powder

1 tbl lemon pepper

½ tbl sesame seed oil

1 tbl chipotle Cholula sauce

1 tsp salt

1 tbl Vegan Worcestershire sauce

1 tbl apple cider vinegar

1 tbl Sriracha (optional)

1 full juice from lime

½ tbl chili powder

½ tbl crushed red pepper

½ tbl rosemary

1 tsp cayenne powder

½ tbl chipotle chili powder

2 tsp liquid smoke (1 tsp in barley, 1 tsp in whole pot)

Instructions:

1. Put all into a large Pyrex dish or tempered glass dish:

          - Dice tomatoes, onion, green bell pepper, jalapenos.

          - Mince garlic.

          - Chop cilantro.

2. Traeger Smoker:

          - Smoke at 225 for ½ an hour. Raise temp to 300 for another 1/2 an hour. During both temps,    stir every 15 minutes.  

3. Beans:

          - Soaking beans overnight is not necessary, however you could soak them to save time.

          - Combine beans and water together in a pot and bring to a boil. Lower flame to allow mixture to simmer for an hour or until soft. Stir mixture every so often until you get the texture you want.

4. Barley:

        - 1c, with 3 c water. Bring to a boil and let it simmer until it turns into the consistency you want.  As a tip, leave about 1/2 cup of water behind.  While pot is still on low heat, mix in all the spices into the barley except the Sriracha and only add 1 tsp of liquid smoke. Mix until ½ cup water is gone. This mixture should still be moist, not dry. The whole point of doing this is to try and replicate the taste similar to meat.

5. Putting it together:

      - Mix barley mixture into the beans in one large soup pot.  Pour all the smoked vegetables from the pan including their juices into the soup pot as well. If mixture is dry, Eric's was, add 2 cups of water, Sriracha, and the last 1 tsp of liquid smoke. 

Simmer for an hour. Stir every 15 minutes. While chili is simmering, chop avocado.

When serving chili, put ¼ c of avocado on top.

Non-vegan: Add shredded cheese of your choice on top to melt then the avocado. I understand if you cannot commit to a full vegan dish. I gots you. ;)

Thanks for reading and please comment below if you created this dish. Thoughts? Opinions? Changes you made? Comment below to share with the community!

*~*BearHugs*~*

-Melanie Dyogi