Vegan Eating: Yummy Meals for the Week

 

 

Click for YouTube viddy which will open in a new window

~~~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