On the Cheap Vegan Freezer Burritos

I've been struggling to find things for my husband that can help him stay plant strong at lunch.  His old lunch used to be two ham and cheese sandwiches on whole wheat with some pretzels.  It isn't terribly high in calories, but it is high in salt and the animal products contain cholesterol.  It's not exactly heart healthy.

We went through a lot of options and we came up with one that really works for him.  Why not a homemade freezer burrito?  I have seen these in the freezer section at Whole Foods but at $3 a pop, that simply isn't economical but making them at home is!

I can't take credit for this idea, but it's so simple and wonderful.  You can find the recipe here.  I highly recommend you click on it.

We made many customizations to the recipe (as I imagine you will too)!  We eliminated the oil, added hot New Mexican green chiles, fajita seasoning, and used salsa in lieu of the tomatoes.  We also used taco size tortillas because Nick preferred two smaller burritos over one massive burrito.  It's just easier to eat at a work desk.   I also used 3 packages of pre-cut onion, pepper freezer vegetable medleys for convenience.  It took no time to make, though it did take a little time to put them together and wrapped in their individual packages.  I'm sure you could find a greener way to do this then to use saran wrap.  For a little effort, it made 15 burritos, or just over 7 lunches!

On the Cheap Freezer Burritos
adapted by Vegan Piggy

2 cans (3 cups cooked) no sodium added black beans, rinsed and drained
1/2 small jar of lower sodium salsa
pinch of crushed red pepper
6 cloves garlic, minced
3 packages of frozen veggies (12 oz. ea) onion and bell pepper medley (get creative here!)
2-3 TB hot New Mexican green chiles (you can find these canned or in the freezer section, we roast our own when they are in season and freeze for year round convenience)
1 t. cumin
2 cups cooked brown rice
1/4 cup cilantro, chopped
squeeze of lime
fajita seasoning to taste (we use no sodium added Mrs. Dash fiesta lime)
15 whole wheat tortillas - taco size

In a food processor, process half of black beans and salsa until smooth.  Then, saute over medium heat, the garlic and crushed red pepper in a little bit of water to prevent sticking.  Add frozen veggies and allow to cook.  You may need to drain some of the liquid from the veggies. Once the veggies are cooked through, add seasonings and squeeze of lime. Add processed bean mixture as well as the whole beans, brown rice, and cilantro.  Your filling mixture is complete.  Dish out mixture in large scoop fulls onto taco size whole wheat tortillas and wrap up.  We used saran wrap and then put those into freezer bags.  They are ready to grab and go.  Nick just nukes them in the microwave.

You can see really cute photos of these on Vegan Piggy's site.  They are awesome and I so appreciate the idea!

Nutritional Analysis (per burrito):
 Calories 213.0
  Total Fat  4.1 g
     Saturated Fat 1.5 g
     Polyunsaturated Fat 1.6 g
     Monounsaturated Fat 0.1 g
  Cholesterol 0.0 mg
  Sodium 360.8 mg
  Potassium 178.0 mg
  Total Carbohydrate 36.9 g
     Dietary Fiber 5.7 g
     Sugars 3.3 g
  Protein 6.9 g


Cost Analysis:
beans $1.60
tortillas (pack and a 1/2) $3.00
rice $.50
garlic $.25
cilantro $.25
salsa $1
green chiles $.25
lime $.25
other pantry staples/spices $.15
----------------------------------
$7.25/15 = $.48 per burrito

My favorite Plant Strong Snack/Fast Meal - Southwestern Bean and Corn Salsa

OK, so today's post is not even a recipe and this is something I think anyone who has been plant-based has already done a million different ways before.  Heck, you may do this all the time already even if you aren't.  Noneless, I figured some of my non plant-based friends might be interested in knowing what some of my favorite "fast food" meals are when I'm really hungry and in need of something filling, FAST!  This meal is incredibly high in fiber and will stick to your ribs, keeping you satisfied for several hours.

Southwestern Bean and Corn Salsa

Ingredients:

1 15 oz. can black beans, drained and rinsed (no salt added) or 1 1/2 cups cooked black beans
1 15.25 oz. can corn, drained and rinsed (no salt added)
1 7 oz. can chopped green chiles NOT drained, medium, hot, or mild
1/8 tsp cumin
1/8 tsp onion powder
1/8 tsp garlic powder

Throw ingredients together and serve it by itself or with baked tortilla chips, on a bed of lettuce, or wrapped in a whole wheat tortilla.  Voila! Sometimes I use Mrs. Dash fiesta lime seasoning instead of the seasoning or in addition to it.  Go crazy, add tomatoes if you have 'em and have the time, add jalapenos, cilantro, whatever strikes your fancy.  As my taste buds are more sensitive to salt these days I find no need to add any salt.  There is plenty of salt in the green chiles.  Just be sure to use no salt added beans.  Not doing so will make this a high sodium dish, even with beans labeled reduced sodium.

Amount Per Serving, 1 cup (3.5 servings in recipe)
  Calories 133.9
  Total Fat 1.5 g
     Saturated Fat 0.0 g
     Polyunsaturated Fat 0.0 g
     Monounsaturated Fat 0.0 g
  Cholesterol 0.0 mg
  Sodium 14.7 mg
  Potassium 383.3 mg
  Total Carbohydrate 23.8 g
     Dietary Fiber 7.4 g <-------- KA-POW!
     Sugars 5.9 g
  Protein 6.6 g

Cost Analysis:
1 can corn $.80
1 can black beans $.80
1 7 oz. can green chiles $.80
tortilla/chips/lettuce or other flavor conveyor =$1
------------------------------------
$3.40 for the whole thing! (makes at least two as a meal so $1.70 a meal)

Moroccan Sweet Potato and Chickpea Stew

Before you go judging based on the picture, let me tell you, this dish is AWESOME!  It looks a little crazy but it is mad delicious.  Oh, and the smell...  your house will smell divine!  Cinnamon and ginger are just such delightful smells in the kitchen.  Think plump, sweet, dried apricots and raisins with cinnamon, savory cumin and paprika all coming together with a little kick...  Let's just say your taste-buds are going to jump!!!

I had the pleasure of first taste testing this recipe at Whole Foods during a healthy eating, plant strong, no oil, event.  If I had seen the dish below on a blog, I'd have probably passed on it  I'm so thankful for having the opportunity to try it.  I may have never known this deliciousness had I not first tried it by someone else's hands.

Moroccan Sweet Potato and Chickpea Stew

I begged for the recipe from the Whole Foods Chef and she was happy to give it to me.  You can find the original recipe here.  The Chef made it pretty spicy, hot.  My kids liked the sweet but they didn't care for the heat so I adjusted ours and added only a tiny bit of heat.  My kids love the dish!  All 3 of them!

I didn't totally follow the recipe.  I added 50% more spice across the board i.e. 50% more cumin, cinnamon, paprika and ginger.  I added more raisins and omitted the wine and almonds.   I reduced the sodium by half.  For some reason the dish didn't quite give me the WOW factor that the Whole Foods version did by straight up following the recipe so I upped the spices mentioned and added more raisins and that was it.  Wow, wow, WOW!!!

The big upside to this dish is the time it takes to put it together.  It's a one pot dish, so easy and under 30 minutes to make!  Come on?!  I like it best after it sits for a little bit and the spices have had a chance to all meld together.  So exotic and so yummy!  If you try it, be sure to come back and let me know how you like it.

Ingredients:


3 small onions or 2 large onions, thinly sliced
6 garlic cloves, minced
2 TB. fresh ginger, minced
water or broth for sauteing
1 TB cumin
1 TB cinnamon
1 TB paprika
1 tsp crushed red pepper flake (more or less as desired,  I use much less for the kids)
2 cups water (or chickpea liquid)
1/2 tsp salt
4 large sweet potatoes, peeled, cut into 1 to 2" chunks
1/2 cup diced dried apricots
3 cans of low sodium chickpeas (4.5 cups of cooked chickpeas)
3/4 cup raisins
juice from 1 lemon

Method:


On medium-high heat, cook onion in 1/4 cup of water for 5 minutes until browned.  Add water as necessary to keep onion from sticking.

Add garlic, ginger and additional spices and cook, uncovered for a minute.  Add the water/chickpea liquid, salt, sweet potatoes and apricots.  Bring to a boil, then, lower the stove temperature medium-low to allow it to simmer for 15 to 20 minutes.  Simmer until the sweet potatoes are fork tender but not overdone.  Add the chickpeas, raisins, and lemon juice.  Continue to cook until the chickpeas are heated through.  Allow the dish to sit for 4 to 10 minutes before serving.

Serves 8.

Nutritional Information:

 Calories 294.8
  Total Fat  3.0 g
     Saturated Fat 0.1 g
     Polyunsaturated Fat 0.3 g
     Monounsaturated Fat 0.1 g
  Cholesterol 0.0 mg
  Sodium 175.0 mg
  Potassium 856.0 mg <----- awesome potassium/sodium ratio!
  Total Carbohydrate 63.6 g
     Dietary Fiber 10.2 g
     Sugars 15.3 g
  Protein 20.0 g

I provide nutritional information as a rough guide.  Always check your own nutritional information for accuracy.

Low Fat, Vegan, Spicy Senegalese Peanut Soup

I had the most amazing vegan soup at Revolutionary Soup the other week.  I haven't stopped thinking about how delicious it was... and that was two weeks ago.  I wondered if I could come up with something similar on my own.  I scoured the web and found some delicious looking recipes but none of them were quite right.  I ended up having to play around quite a bit.

While experimenting, I tried versions with lite coconut milk.  I figured if it worked, I'd then work on finding a lower fat alternative but it really didn't add much at all to the dish.  I ended up omitting it all together.  By contrast, the curry powder was absolutely critical.  It added incredible depth to the soup.  I used Tandoori seasoning (my favorite curry powder blend by Penzey's).

I was able to reduce the fat in this dish quite a bit by using PB2 in lieu of full fat peanut butter.  Powdered peanut butter has all of the flavor of peanut butter but 85% less fat.  You can find it at the link I provided or Amazon.  I've also seen it at some Whole Foods, albeit for a premium price.

This will be a go-to dish for me.  It is hearty, flavorful, filling, and has a decent amount of protein.  Enjoy!

Spicy Senegalese Peanut Soup


Ingredients:


1/4 cup water or broth plus more as needed to keep onions and veggies from sticking
2 1/2 large onions, diced
3 tsp, chopped fresh ginger
3 medium to large sweet potatoes, cooked, cut into 1 inch cubes
4 medium carrots, diced (these would probably be optional)
6 large garlic cloves, minced
1 TB tandoori seasoning (or your favorite curry powder)
1 tsp kosher salt (you can add more to taste)
1/4 tsp red pepper flakes (use additional flakes or cayenne if you like it spicy, this quantity will render a mild version)
1 - 29 oz. can tomato puree
1 - 32 oz. container low sodium vegetable stock
3 cups water
1 1/2 cup PB2* - not packed
1/4 to 1/3 cup fresh cilantro, chopped
------------------------------------------------
1 block tofu, diced into 1/4 inch cubes (optional)
additonal fresh cilantro and scallions for garnish

Method:

Cook 3 medium sweet potatoes on high until done in the microwave, turning over as necessary.  Put a big soup pot on a burner and set to medium high.  Put 1/4 to 1/2 cup of water into the pot then add onions, carrots, and ginger and saute about 10 minutes until the onion caramelizes and the carrots soften.  Add more water as necessary through the cooking process to keep the veggies from sticking. Add garlic and sautee another 5 or so minutes.  Add seasonings and cook for just a minute or so longer.  Add sweet potato from microwave (skins included) cut into 1"-2" chunks.  Add the tomato puree, vegetable stock and water.  Stir everything until combined.  Bring to a low boil, cover and lower the heat.  Simmer for 10 minutes. Add the PB2 and stir until mixed in.  Add the chopped cilantro. Puree the soup until smooth in batches in a blender.

At this point you can return the purred soup to the large soup pot and add the tofu and cook until the tofu is heated through.  I skip this step as I prefer to freeze my leftovers and I'm not sure how well the tofu will freeze in the soup.  I'll update this post when I figure that out.  For now, I put fresh tofu in each serving as I go.  Serve with a sprinkle of cilantro and scallions.

Makes 15 cups. Yeah, it's A LOT!  I personally need leftovers to help me out when I don't feel like going to any trouble.  Prepared meals in my freezer replaces any desire for processed food.

*Note: PB2 is powdered peanut butter, see link here.  You could use 3/4 to 1 cup peanut butter in lieu of PB2 but it will increase the fat content.  Nutritional information was calculated using PB2 and does NOT include tofu bits so be sure to add that if you are counting calories/fat grams.

Nutritional Information:
Amount Per Serving, 1 cup
  Calories 110.7
  Total Fat 1.4 g
     Saturated Fat 0.3 g
     Polyunsaturated Fat 1.1 g
     Monounsaturated Fat 0.0 g
  Cholesterol 0.0 mg
  Sodium 228.4 mg
  Potassium 434.3 mg
  Total Carbohydrate 18.8 g
     Dietary Fiber 3.2 g
     Sugars 7.5 g
  Protein 5.8 g

Cost Analysis:
sweet potatoes $4
garlic $1
pb2- $4
carrots and onions  $1.00
ginger $.25
cilantro $.50
tandoori $.50
veggie broth $3
tomato puree $1.25
tofu $2
----------------------------------
= $17.50/10 big bowls OR $1.75* per bowl (cup and a 1/2)
*This can be brought down to $1.45 a bowl by using homemade stock

On our way to healthy - End of the 28 day Challenge

So I finished the plant strong challenge on Wednesday.  Prior to this challenge I thought I was doing everything right, eating a low fat diet and exercising 5 hours a week.  I filled my plate at night 1/2 full of veggies, literally.  I lost 24 pounds, a.k.a. all my baby weight, and yet I still had crazy high blood pressure.  I couldn't believe I still had high blood pressure (160's/100's).  It was supposed to come down when I lost the baby weight.

Anyway, I know God gives us these signs for a reason and I prayed for resolution.  As you know a friend of mine had heard a lecture on a plant-based diet and its healing affects on the body in regards to heart disease, high blood pressure and diabetes.  So after some research, I figured I'd give this vegan thing a go even though I was very skeptical.  I lost 6 pounds through the 28 day trial process.  I believe a good deal of that was water from a lower sodium intake and an increase in potassium from all the veggies.   I'd have probably lost more weight if I moved more but, as luck would have it, there was a nasty cold virus circulating through preschool that had me (and the kids) down for a good two of the weeks!

The diet change was a huge success where I wanted it most, a.k.a. lowering my chronic high blood pressure.  I'm now on 1/4th the medication I started this lifestyle on and my BP has been in the low 100's/60's.  I'm very close to being off blood pressure medicine completely.  That is awesome.  I didn't like how being on the full dose of blood pressure medicine made me feel.  I felt weird and not myself. I admit, at first, part of me wanted the plant based diet to fail because it was a hard lifestyle to commit to.  But I'd much rather commit to this then a handful of pills and a lifetime of slowly feeling worse and worse.  I'm only 35 and too young and active for that mess.  Our family history is terrible when it comes to heart disease and diabetes.  It feels empowering to know we don't have to completely surrender to it.  God has given me some awesome tools.

I think the next course for us will be to figure out what the next step will be.  I also want to work on making sure our diet is low on the glycemic index.  I think that is especially important for the long term.  There is also good deal of conflicting information on the "good" fats in fish and it has left me wondering if maybe adding that to my diet just once a week would be OK.  For now though, we'll keep going as is.  I don't feel deprived.  Quite the opposite.  I feel liberated.  I feel satisfied, happy, and energetic continuing on a plant based diet.

Slow Rise, Vegan, Low Fat, Waffle Recipe (improved with lower sodium!)

OK, so I think I cracked the code for a low fat, vegan, low salt waffle.  I scoured the web and couldn't fine one that fit all those crazy requirements so I had to come up with one on my own.  I think you'll be happy with the results!

These waffles are a little crispy out of the waffle maker but if you are a super crispy waffle fan just give 'em a quick toast in the toaster oven once they're done.  We like them as-is.

Ingredients:

3 cups whole wheat flour (you can use pastry flour)
3 1/4 tsp yeast
1/2 tsp salt
1 TB sugar (this is needed for yeast to feed, you can try turbinado but I didn't)
1 TB agave nectar
2 1/4 cup non dairy milk (we use almond milk)
1 cup warm water (you can use more almond milk but this will raise sodium content)
1/4 cup applesauce
1 1/2 Energ-g Egg prepared (i.e. 2 1/3 tsp mixed with 3 TB water)

Method:

In a large bowl, whisk all the dry ingredients, then add the wet and mix just until combined.  Allow it to rise in your fridge overnight.  Remove from the fridge and allow to sit on the counter for 20 to 30 minutes.  Proceed as you would any waffle recipe.  Most modern waffle makers have a nice nonstick surface so you don't need pam but you may need it.  Add blueberries or vegan chocolate chips or make them plain as my hubby prefers them.  As they come out of the waffle maker, we put ours in a 200 degree pre-heated oven until all the waffles are all done so we can sit and enjoy them together!  Top with a bunch of yummy fruit and a drizzle of maple syrup.  Yummy and guilt free!

Vegan Whole Wheat Slow Rise Waffles
10 Servings (a.k.a. 10 LARGE waffles)

Nutritional Information:
Amount Per Serving: 1 large waffle
Calories 151.0
Total Fat 1.2 g  
  Saturated Fat 0.1 g  
  Polyunsaturated Fat 0.0 g  
  Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 150.9 mg  <----  Check it out!!!!
Potassium 45.1 mg
Total Carbohydrate 32.3 g  
  Dietary Fiber 4.7 g  
  Sugars 5.0 g
Protein 5.0 g

Vegan Stuffed Pockets Healthified

I made a modified version of these DIY pockets from Chow Vegan today for lunch for the family.  My husband is kind of hooked on lean pepperoni pockets and if this is how I have to entice him to the herbie side, that's what I'll do.

I healthified the Chow vegan version by switching a few ingredients, namely by using only whole wheat flour, eliminating the oil completely, and reducing the salt.  They came out great.  They definitely aren't the old kind of pockets, but they are good and a joy to eat.

Vegan Stuffed Pockets Healthified
(makes 6 pockets)

Ingredients:
1 1/2 cup whole wheat flour
1 TB baking powder
1/4 tsp salt
1 1/2 tsp sugar or other unprocessed sugar
1 1/2 tsp garlic powder
1 1/2 tsp onion powder
3 TB alternative milk
3/4 cup water
-------------------------------------
3 TB cornmeal for rolling
additional alternative milk to brush on top at the end
your favorite salt free seasoning mix for top (I used a garlic blend)
-------------------------------------
Filling -pizza sauce and veggies or anything that strikes your fancy.
I used 1 cup sauce, 1/2 onion diced, 1/2 cup mushrooms diced, and 1 italian Tofurkey sausage diced (a modest cheat, especially considering 1 sausage link was used to flavor all 6 pockets)

Method:

Preheat oven to 375.  Mix all dry ingredients except the cornmeal for rolling, then add the wet ingredients.  Divide into 6 parts and place each part individually onto a surface that has been prepared with cornmeal to avoid sticking when rolling.   Roll out dough into a circle no less than 1/4" thick using more cornmeal as needed to keep from sticking to the rolling pin.  Fill with your desired ingredients on 1/2 of the circle leaving 1/2" of space from the edge.  Roll the unfilled pocket flap over to the filled side and crimp the edge with a fork.  Brush very lighlty with milk and sprinkle on your favorite seasoning.  Bake for 20 minutes on parchment until heated through.

Below is the nutritional information based on how I stuffed them.  It can be made even healthier (eliminating fat) by omitting sausage and throwing in other veggies.

Nutritional Information:
Serving size: 1 pocket
Calories 185.4
Total Fat 3.0 g    <----- 27 calories from fat= 14.56% of calories from fat
    Saturated Fat 0.4 g
    Polyunsaturated Fat 0.0 g
    Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 572.5 mg <------ This is WITH a significant sodium reduction! You can imagine what the original version must be, like all your sodium for the entire day.  Watch your portions, serve one with a hearty salad or veggie and you'll stay in check.
Potassium 150.4 mg
Total Carbohydrate 32.6 g
 Dietary Fiber 6.2 g
    Sugars 4.0 g
Protein 10.1 g

Slow Rise Vegan Pancakes

I used to think my old pancake recipe was pretty awesome but when I examined the nutritional information in reference to my new guidelines, I discovered the salt was really out of control.  Baking powder and baking soda both contain sodium.  So, I went on a hunt to figure a new recipe out.

I found a good recipe with some good bones here.  Then, I made a few simple engine 2 modifications to make them healthier.  I'm so happy.  These were so good!

Some of the Engine 2 modifications I made include, replacing the white flour with 100% whole wheat, replacing the oil with applesauce, halving the salt (I might even quarter it next time), and thinning them out with some water.  These were so delicious and guilt free too!  Be sure to pile on the fruit and maybe limit the syrup.

I have 5 hungry people in my family so this makes a lot.  Overall we felt they could have been thinned out a little more.  We had already thinned them out a bit from the original recipe as evidenced below.

Slow Rise Pancakes
Makes 16 thick 4-5″ pancakes
3 Cups All-Purpose Flour
3 1/2 tsp Active Dry Yeast (one and half packets... you'll need to measure it out)
3/4 tsp salt
1 Tb sugar (you can probably use turbinado, it is necessary for the yeast to feed on)
2 1/4 cup non dairy milk
1/4 cup applesauce
1 1/2 Ener-g Egg, prepared (i.e. 2 1/4 tsp mixed with 3 Tbs water)
1 cup water (or additional alternative milk)
additional water (or milk) the next day to thin to the desired thickness.

These are thick and hearty pancakes.  You'll find it challenging to eat more than three! 

Instructions:

The night before you want the pancakes, mix all the dry ingredients together until combined.  Then, add the remaining wet ingredients and mix well. Cover with plastic wrap and refrigerate overnight.

The following day, remove the batter from the fridge and stir in any additional water or milk to thin it if needed/desired. Let the batter sit out on the counter for 20-30 minutes. Heat a non-stick griddle.  Spray with oil spray lightly (not much is needed with a good non-stick pan).  The batter may be thick if you haven't thinned it out with water/milk.  We had to kind of spread it out to flatten it out a bit on the griddle.

We added apple slices to the batter before it set.  Sprinkle on your favorite fruit topping.  Once the top is bubbly and the edges are set, check to make sure the bottom is brown. Flip and cook until done.  Voila!

Calorie count/nutritional information does not reflect the addition of fruit nor additional milk/water for thinning so keep that in mind.

16 servings.

Nutritional Information

Calories 90.9
Total Fat 0.8 g
   Saturated Fat 0.1 g
   Polyunsaturated Fat 0.0 g
   Monounsaturated Fat 0.0 g
 Cholesterol 0.0 mg
 Sodium 130.6 mg
 Potassium 28.2 mg
 Total Carbohydrate19.2 g
   Dietary Fiber 2.9 g
   Sugars 2.2 g
 Protein 3.1 g

Three Weeks Plant Strong

We are 3 weeks plant strong and I think we are finally getting a hang of this.  My BP is hovering around 114/70.  It's awesome.  I was in the 130's/upper 90's on bottom when I started.  It feels like magic.

I've been doing my supper recipe planning and it's been kind of a breeze of late.  I'm getting comfortable with the ways of vegan cookery.   I've learned you can make a veggie burger out of just about any veggie you love.  Today I made one out of sweet potatoes and beans!  I was going to add quinoa but I chickened out at the last minute and went with a more straight forward recipe.  Next time, I'll add it.  I was inspired by several different recipes all over the web and I combined a few to make the recipe below.  They came out great!  Nick told me I should make them again.  

I would like to encourage anyone to try a recipe or two on the web to get a feel for veggie burgers  and then get creative and try your hand at it using the tastes and spices your family loves.  It's fun, easy, and delicious, not to mention way better and cheaper than the stuff in the freezer section at the grocery store.

My recipe was as follows:

2 medium sweet potatoes

3 cups white beans

1/2 cup wheat gluten

1 Tb tahini (yes, I added a tiny bit for a little depth, a modest cheat)

1 1/2 tsp liquid smoke

2 tsp maple syrup (I was going for sweet and smoky)

1/2 cup whole wheat panko crumbs, seasoned (To season I added just a touch of salt to this mixture as I find I can reduce the salt if I add salt last, i.e. to the outer most layer or final stage of cooking)

Voila!

I basically baked the sweet potatoes in the microwave and then removed the skin and mashed them.  Then I added and mashed the white beans.  Then, I mixed in everything else but the crumbs.  I formed the mixture into 7 patties and pressed the patties into the seasoned panko crumbs.  I baked them for 450 on parchment for 10 minutes and flipped and baked for another 10. 

  Calories 178.7
  Total Fat 1.5 g
    Saturated Fat 0.2 g
     Polyunsaturated Fat 0.6 g
   Monounsaturated Fat 0.5 g
  Cholesterol 0.0 mg
  Sodium 107.1 mg
  Potassium 466.7 mg
  Total Carbohydrate 29.0 g
    Dietary Fiber 5.0 g
     Sugars 2.9 g
  Protein 12.3 g

Here's an example of last week and next week's menu plan.  You'll notice a burger of some kind, a veggie pasta, and pizza are on the weekly rotation.  Some things are just worth repeating every week.

Mon- portabello burgers, roasted potatoes and cauliflower

Tue- veggie enchiladas

Wed- "meat"loaf muffins and mashed potatoes

Th- veggie fajitas with fat free refried beans

Fri- cheeseless pizza, salad, broccoli

Sat- sweet potato veggie burgers, asparagus, cauliflower

Sun- pasta bake, broccoli, salad *

-------------------------------------------

Next week, I think it will go something like this:

Mon- soup and whole wheat yeast rolls

Tue-falafel on whole wheat pita, side veg

Wed-veggie chili, vegan cornbread *

Th- sloppy joes, asparagus, salad

Fri- cheeseless pizza, broccoli

Sat-  mushroom burgers, sweet potatoe fries, side veg

Sun- 'beet'balls and pasta

* - contains soy.  I try to keep soy not so high on the rotation

Not bad, eh?  :)

Big Weekend Breakfast

It's 3 weeks into the challenge and I'm making a VERY adapted recipe of slow rise yeast pancakes I found on Vegan Yum Yum.

For the first time ever, I'll be using this beautiful product; Ener-G Egg Replacer.  Isn't it funny that this product hasn't updated it's box since what appears to be the 70's?

I'll let you know if it works out.  Among the many modifications, I'm using only whole wheat flour, I cut the salt in half, replaced the oil with applesauce and added some liquid.  I'll let you know if it works out.  You have to start somewhere!