Two Week Vegan Meal Plan
by Greg Lawson
The Two Week Meal Plan
This may seem like a lot of food, and it can be a lot of cooking (and cleaning). I have included some of my favorite recipes, which can involve a bit of preparation time, but I have also included some fast and easy recipes. These menus are not meant to be followed to the letter, but instead, are examples of the kind of meals we should be eating. The recipes aren't meant to be followed to the letter either, feel free to experiment.
Most of the recipes result in one or two servings. A few make enough for several people. I think you will be able to guess from the amounts of ingredients called for.
Some days you won't feel hungry enough to eat everything on the meal plan. That's ok, feel free to skip a meal and have a glass of vegetable juice or soymilk instead. The point of the menus is to eat a wide variety of fresh fruits and vegetables, to include flaxseed for Omega-3 fatty acids and to get somewhere around 25 grams of soy protein a day.
I haven't made beverage suggestions for most of the recipes but I suggest that you drink plenty of water. I prefer sparkling mineral water because it has no calories and makes me feel full. Tea is a good choice, especially green tea which fights cancer. Coffee and sodas are not good choices. Real fruit juices are good selections as long as they don't contain added sweeteners.
I also haven't made dessert or snack suggestions. Any fresh fruit can be eaten as snacks during the day. Dried fruits are also good and a source of iron. As for desserts, now and then some tofu pudding, tofu cheesecake, even soy frozen desserts are ok if you have the desire, and the energy output to cope with them.
Scrambled Tofu (made with Fantastic Foods brand Tofu Scrambler)
2 Yves brand breakfast patties, or other vegan sausage
Bagel, Omega-3 muffin or toast with jam. (See recipe section for Omega-3 muffins.)
V-8 or fruit juice.
One box of Mori-Nu firm low fat tofu mixed according to directions with Fantastic Foods Tofu Scrambler will make 3 to 4 servings. Leftovers will be used in an eggless salad for lunch on day three. For extra flavor, saute' a few tablespoons of onion and red or green bell pepper in water before adding tofu and scrambler mix.
Easy Vegetable Soup
Toasted bread triangles
V-8 juice is a good item to keep in the fridge; not only is it a tasty low calorie juice, it can be used to make a fast soup. Try to choose the low sodium variety of V-8, you may recall that sodium causes calcium loss. Chop a few of any vegetables you have on hand (carrots, potatoes, green beans, broccoli, etc.) and/or add a cup of frozen vegetable mix to a pot. Add some V-8 juice and a dash of your favorite herbs: thyme, marjoram and/or summer savory work well. Microwave for a few minutes until vegetables are done.
Serve with toast.
Sun Harvest (our health food store in El Paso) bakes some great breads, most of them vegan, ryes, pumpernickels, sun dried tomato bread and something they call Good Health Bread which has flax seed. The USDA, through its food pyramid, suggests we eat 11 servings of grains a day. I don't trust the USDA, they are in bed with the meat and dairy industries and perhaps they suggest 11 servings a day because we have a grain surplus. Don't trust them, but do eat a variety of grains for good health.
Italian Stir Fry
1 medium zucchini, sliced
3 roma tomatoes, chopped or about 10 to 12 grape tomatoes left whole
1 half medium onion chopped into large pieces
6 black olives
1/2 red bell pepper chopped into large pieces
6 mushrooms, sliced
1/3 to 1/2 cup Heartline Meatless Meat (available from the Mail Order Catalog or online at www.healthy-eating.com) or Stonewall's Jerquee (available at Sun Harvest) or four deli slices of Yves brand vegan salami cut into strips
2 or 3 cloves garlic
2/3 to 1 cup bow tie, rotini or other pasta
1 tablespoon olive oil
8 walnut halves
pinch of dried oregano
pinch of dried basil or a handful of fresh basil if you grow your own like I do.
Cook pasta and rinse in cold water to stop the cooking, set aside. Rehydrate Meatless Meat in boiling water for 15 minutes. In a large skillet, saute' garlic, onions, red bell pepper, mushrooms and zucchini. When about half done, add tomatoes, olives and herbs. Cook the other half amount of time. When vegetables are tender, add Meatless Meat or Yves salami strips, walnuts and pasta. Cover and simmer for a couple of minutes to heat through.
Two frozen waffles with sliced strawberries (or blueberries) and topped with a few ounces of soy yogurt. (Frozen waffles with flax are sometimes available at Sun Harvest.)
Spring Salad mix
Whole wheat or multigrain crackers or toasted healthy bread
To spring salad greens (or leaf lettuce) add cucumber slices, baby carrots, cherry or grape tomatoes and dress with your favorite bottled or homemade tofu dressing or Liquid Gold.
Red Pepper Garlic Tofu Dressing
Roast and peel a medium red bell pepper. Either place 5 garlic cloves wrapped in aluminum foil in the oven with the pepper, or microwave garlic for 30 seconds to soften and reduce their bite.
Place garlic and red pepper in the food processor with 1 box of Mori-Nu tofu. Blend until smooth. Add 1 tablespoon olive oil, juice of 1/2 lime, dash of balsamic vinegar and if desired, a pinch of dried dill or other herbs. Blend and add a tablespoon or two of water to thin to desired consistency.
I have to include this great recipe for salad dressing from Brenda Davis, R.D., one of the world's foremost authorities on vegetarian nutrition.
Liquid Gold Dressing
(Two tablespoons of this dressing provides 3.8 grams of omega-3 fatty acids, your daily supply and then some, along with 80% of your daily need for vitamin B-12, plenty of riboflavin and other B vitamins)
1/2 cup flaxseed oil
1/2 cup water
1/3 cup lemon juice
2 Tbsp balsamic or raspberry vinegar
1/4 cup Bragg Liquid Aminos or tamari
1/2 cup Red Star Vegetarian Support Formula Nutritional Yeast
2 tsp Dijon mustard
1 tsp ground cumin
Blend until smooth. Dressing will keep in a covered jar for two weeks in the fridge. Makes two cups.
2/3 cup Textured Vegetable Protein chunks, rehydrated in boiling water for ten minutes or 1 soyburger cooked in toaster oven and cut into chunks
1 medium red potato, cut into chunks
1 carrot or ten baby carrots
2/3 cup fresh green beans
1/2 medium onion, chopped
4 ounces of fresh mushrooms, sliced
2 tablespoons whole wheat flour
pinch of thyme and/or sage, oregano
1 or 2 teaspoons of a flavoring such as Marmite yeast extract, Organic Gourmet brand Wild Mushroom Soup and Stock mix or a tablespoon of miso. Please don't use mushroom bullion cubes which are mostly salt. (Miso is salty, but it has other properties that make up for that.)
1 tablespoon Omega-3 Spectrum Spread is optional
Place potatoes and carrots in a large covered saucepan with a cup of water and bring to a boil. Reduce heat to a low boil and cover. After three minutes, add green beans, onions and mushrooms and cook for another three or four minutes. Add more water if needed to make sure there is enough for the sauce. Add the Marmite or Mushroom Soup mix or miso and stir to dissolve being careful not to break up the potatoes. Dissolve whole wheat flour in a small amount of water and then stir into the pot. Simmer for a couple of minutes until thick. Stir in the thyme or other herbs of choice and Spectrum Spread if using that. Add the TVP chunks or the chunks of soyburger. Heat on low for another couple of minutes. Serve with a nice chunk of dark bread such as rye or pumpernickel.
Omega-3 muffin with soy butter
The night before, cut up a banana and place in freezer.
Mix one cup soymilk with frozen banana pieces and a few frozen strawberries in blender.
Eggless Salad stuffed in pita bread or rolled in a tortilla.
Garnish of spring salad greens and cherry or grape tomatoes
For eggless salad, combine a couple of tablespoons Vegenaise soy mayo with leftover tofu scrambler. Add a couple of tablespoons pickle relish and some sliced olives, diced onion, diced red bell pepper, dry or fresh parsley and chives.
Baked sweet potato
Kale or mustard greens, fresh and organic
I like to dice a jalapeno and some onion and saute' in a bit of water before adding a can of blackeyed peas to the pot. You can add a bit of Omega-3 Spectrum Spread to the sweet potato when it is done if you wish.
Steam the kale in a little bit of water until tender. Serve kale with a tablespoon of Vegenaise mayo substitute.
Sausage, Peppers and Soycheese on a tortilla.
V-8 or fruit juice.
In a skillet, saute' in several tablespoons water 1 cup mixed diced red and green bell peppers and 1 half cup onion. You can either add 1 jalapeno to this, or you can add one roasted and skinned long green chile, chopped large. While this is simmering, cook two Yves brand sausage patties in toaster oven. When peppers and onions are tender, add 1/2 cup diced cheddar style VeganRella brand soycheese. Make sure a couple of tablespoons of water remains in skillet, add water by the tablespoon as cheese melts to desired sauciness. When cheese is melted, add two tablespoons Tofutti Sour Supreme sour cream. Place sausage on tortilla and cover with cheese pepper mixture.
Pear, Banana and Strawberry Salad with Peanut Butter Dressing
Cut up the fruit. Thin a couple tablespoons of peanut butter with a bit of water and juice of one-half lime. Drizzle over the fruit.
Cucumbers in Sour Supreme
Saute' some vegetables in a large skillet in a little water. I like to use cauliflower, carrots, onion, bell pepper and peas. When tender, add a half cup of water into which you have mixed a tablespoon of cornstarch. Add a tablespoon of curry powder. At the last minute, stir in several dollops of Tofutti Sour Supreme.
A nice side dish is slices of cucumber which have been stirred together with a couple of tablespoons of Sour Supreme, a little lime juice and a dash of dried dill. Mango chutney also goes well with curry.
Cereal with strawberries and or blueberries with soymilk. (Golden Flax Flakes, available in bulk at Sun Harvest are a good choice. They provide the benefits of flax.)
Slice an avocado and serve on a bed of spring salad with cherry or grape tomatoes. Serve on a tostada if you wish, with a dash of salsa on the side.
Tofu Spinach Stuffed Shells
This mixture can be used to stuff large pasta shells, manicotti or in lasagna.
Twelve jumbo pasta shells
I bunch fresh spinach or 1 cup frozen
1/2 medium onion, diced
3 cloves garlic, minced
1 box Mori-Nu tofu
juice of 1/2 lemon
pinch each of oregano and basil
1/3 cup grated VeganRella mozzarella style cheese
1 tablespoon olive oil
2 cups marinara sauce
Cook pasta shells according to package directions being careful not to overcook. Rinse in cool water to stop the cooking process.
Preheat oven to 350.
In a large skillet, saute' garlic and onions in olive oil. Wash spinach and pat dry with a towel or paper towels to remove most of the water. Add spinach to skillet, cover and simmer.
Place tofu, lemon juice, herbs and VeganRella into a food processor and blend until smooth.
When spinach is wilted, turn off the heat and mix the tofu mixture into the spinach.
Spray a large baking dish with cooking spray. Coat the bottom with a thin layer of marinara sauce.
Stuff the tofu mixture into the pasta shells, place in baking dish and spoon more marinara sauce around the shells. Try not to cover the shells completely. Bake for twenty to twenty-five minutes uncovered at 350.
Hint: Make a big batch of marinara sauce and freeze in zip lock freezer bags for later use.
Fruit salad with soy yogurt as dressing.
Black Bean Soup
You can buy canned black bean soup or you can start with a can of black beans and add onion, celery, bell peppers and your favorite herbs and spices. I like to use a little oregano, thyme and summer savory.
Sweet and Sour "Chiken"
Health is Wealth brand "Chiken" nuggets are available frozen at Sun Harvest. Alternately, you could use large TVP chunks, chicken style seiten or other chicken substitute of your choice.
Saute' some green and red bell peppers and some onions in water in a skillet. Add a small can of chunk pineapple and the juice. Cook the chiken nuggets in a toaster oven and then add to skillet. Add a cup of fruit juice, I prefer guava, with a tablespoon of cornstarch stirred in. Add a dash of red pepper flakes, a teaspoon of cider vinegar and the juice of one-half lemon or lime.
Serve over rice with a side dish of broccoli.
Two frozen waffles with sliced peaches.
Mock Chicken Salad
Rehydrate large TVP chunks. Chop into smaller bits. Add Vegenaise, chopped celery, red bell pepper, onion, lemon juice, black pepper, chives and dry or fresh parsley. Poultry seasoning adds a nice touch, or if you have some, a bit of artificially flavored chicken soup or gravy mix.
Serve with bread or on a bed of leaf lettuce.
Tempeh Mushroom Stroganoff
1 half of an 8 oz. block of soy tempeh
1/2 medium onion, chopped
4 oz. button mushrooms, sliced into halves
4 oz. fresh shitake mushrooms left whole or cut in half (often available at Sun Harvest) or one medium portabello mushroom cut into long slices
2 or 3 minced garlic cloves
1 tsp Organic Gourmet brand Wild Mushroom Soup and Stock mix
1 tsp dried parsley
1 tsp chives
1 Tbsp olive oil
1 Tbsp cornstarch
1/4 to 1/3 cup Tofutti Sour Supreme
Cut tempeh into chunks and place on oil sprayed foil in toaster oven for ten minutes at 350.
Saute' onion and garlic in olive oil. After a couple of minutes, add mushrooms. Cover skillet and simmer for a few minutes. Add parsley, chives and 1 Tbsp cornstarch dissolved in 1 cup of water. Stir and simmer to thicken. Add 1 tsp Wild Mushroom Soup and Stock mix. Add tempeh and simmer for a few more minutes. Just before serving, add Tofutti Sour Supreme. Serve over eggless noodles, bowtie or other pasta. If you didn't have lettuce with the chickenless salad at lunch, a salad would make a good side dish.
Omega-3 muffin with soy butter
Stuffed Baked Potato
Bake a large potato. Steam some broccoli and a bit of onion in a bit of water. Make a simple cheese sauce by melting VeganRella cheddar style soycheese in a tiny bit of water in the microwave. Mash open the baked potato and fill with the broccoli and cheese sauce.
Spagetti with Non-Meat Balls
Nates brand non-meat balls are in the frozen foods section and Yves brand non-meat balls are available in the dairy case at Sun Harvest. Cook some spagetti and a marinara sauce and cook the meat balls in a toaster oven. If you wish, sprinkle with vegan parmesan cheese or grated VeganRella mozzarella style. Serve with a small salad if you wish and toasted garlic bread (use olive oil or Spectrum Spread and fresh minced garlic).
Cereal with fruit of choice and soymilk
Pita bread triangles
Both hummus mix and tabouli are available in bulk at Sun Harvest. You just mix equal parts of the mix and water (and a bit of olive oil to the hummus) and let sit for a few minutes. Serve with pita bread cut into triangles for dipping and tomatoes, pickled peppers, olives and other condiments.
Lemon Ginger Tofu
Roasted Potatoes w/ Rosemary
Lemon Ginger Tofu
2 Tbsp fresh lemon juice
1/2 Tbsp organic lemon zest
2 Tbsp soy sauce
1 Tbsp onion, grated
1 clove garlic, minced
1/2 Tbsp fresh ginger root, grated
1 box tofu, cut into 8 slices
2 tsp sesame seeds
Mix together the lemon juice, zest, soy sauce, onion, garlic and ginger root. Arrange the tofu slices in one layer in a glass baking dish. Pour the lemon mixture over the tofu, and marinate for several hours up to 24.
Preheat the broiler. Sprinkle the tofu slices with the sesame seeds, and broil 4 to 5 minutes until browed.
Serve with steamed asparagus and potatoes roasted in the oven with a bit of olive oil and rosemary or your choice of herb.
Banana French Toast
Banana French Toast
1 ripe banana
1/4 cup soymilk
1/2 tsp. vanilla extract
2 tsp. maple syrup
2 slices whole wheat bread
In a food processor, combine banana, soymilk, vanilla, maple syrup and a dash of cinnamon. Blend until smooth. Place bread in shallow pan and pour banana mixture over bread. Turn bread several times to coat. Spray a non-stick skillet with oil and turn heat to medium. Place bread in skillet carefully using a spatula. Brown on both sides. Lightlife tempeh bacon is available at Sun Harvest, or you may wish to have Yves brand vegan sausage links.
Cream of Broccoli Soup
Chop some onion and mince a couple of cloves garlic and steam with a little water in a saucepan. Add some broccoli and a cup of unsweetened soymilk and simmer for ten minutes. Take about half of the soup out and blend it in a food blender, then add it back to the pot. When soup is done, add a tablespoon of Tofutti Sour Supreme or a teaspoon or two of Spectrum Spread.
Serve with wheat crackers.
Heat a soyburger in the microwave for about a minute. Saute' two or three tablespoons of chopped onion in a large skillet in a bit of water. Crumble the soyburger and divide amoung two whole wheat tortillas. Mix in the onion. Add a bit of grated VeganRella cheddar style soycheese. Roll up the tortillas and cook in the large skillet with a can of green or red chile enchilada sauce for about fifteen minutes. Serve with corn and refried beans. The dry refried bean flakes are easy to use. Frozen corn can be doctored up with some chopped red bell pepper and a teaspoon of Omega-3 Spectrum Spread.
Tofu Rice Pudding
1/2 box Mori-Nu Tofu
1 tablespoon maple syrup
1 teaspoon vanilla extract
1/4 teaspoon cinnamon
3/4 cup cooked brown rice
1/4 cup raisins
1/4 cup pecans
Make pudding the night before and allow to chill overnight in fridge.
In a food processor blend tofu until smooth. Soak raisins in boiling water for a few minutes to plump, then drain and combine with all other ingredients.
1/3 med onion, diced
1/3 green pepper, diced
1/2 jalapeno, diced
about 1/2 can tomato sauce
tablespoon or two of barbecue sauce
whole wheat bun
Cook soyburger in a toaster oven. Saute' onions and peppers in a few tablespoons of water in a small skillet. When they are softened, add crumbled soyburger, some tomato sauce and a tablespoon or two of barbecue sauce. Simmer for a couple of minutes until thickened. Serve on a whole wheat bun.
Stir Fry with Peanut Sauce
Brown Rice or brown and wild rice mix
Start the brown rice.
Cut up some of your favorite vegetables, I like carrots, onions, red bell pepper, broccoli, fresh shitake mushrooms, some sliced garlic and saute' in water. Early on, add a good pinch of hot red pepper flakes. When veggies begin to get tender, add three or so tablespoons of peanut butter and stir to blend. I like to use Sun Harvest peanut butter which has no added sugars or other additives. Add several tablespoons of soy sauce and a 1/2 teaspoon of garlic powder.
Serve with the brown rice.
slices of tofu
red bell pepper
green enchilada sauce
whole wheat tortilla
This is a vegan remake of Huevos Rancheros, a popular Tex-Mex dish that uses fried eggs.
Cut three slices of firm or extra firm low fat Mori-Nu tofu, about 1/2 inch thick, not lengthwise, from the smaller end. Place carefully on paper towel and gently blot moisture off with a paper towel. Put a cup of water in a covered non-stick skillet and add a tablespoon of Seitenbacher brand Vegetable Broth Mix (or if you have a vegetable broth on hand, just use a cup of that. When it begins to simmer, use a spatula to place the tofu slices into the broth. Simmer on medium heat until the liquid is almost gone.
Carefully transfer tofu to a plate. Rinse the skillet.
Pour a can of green enchilada sauce into the skillet. Add several strips of red bell pepper and strips of onion. Bring to a gentle boil and simmer a few minutes to soften vegetables. Place the tofu on top of the sauce. If desired, place two slices of Soymage brand vegan American cheese slices or thinly sliced cheddar VeganRella on top of tofu (I recommend this step, it really adds to the near-authentic southwest flavor of the dish). Cover and simmer a few minutes until cheese has softened. Serve on top of a whole wheat tortilla and garnish with fresh parsley, black olives, salsa, a few chips and Tofutti Sour Supreme. I like to include a vegan sausage patty.
Freeze any of the leftover sauce and thaw another day, add a bit of Sour Supreme and use as a dip.
Hint: You can omit the step of simmering the tofu in the vegetable broth, just simmering the tofu in the green enchilada sauce gives it plenty of flavor, especially if you use the vegan cheese.
Hint2: if you are over 21, and it is a non-work day, a tequila sunrise makes a better drink to accompany this dish than V-8 juice.
Hint3: add slices of jalapeno pepper to the skillet to increase your desire to drink the tequila.
Stuffed Bell Pepper
Thaw one soyburger in the microwave. In a bowl, mix crumbled soyburger, a couple of tablespoons chopped onion, a clove of minced garlic, a pinch of thyme and a pinch of oregano. Stuff this mixture into half of a large red or green bell pepper. You can bake this in a glass dish with some tomato sauce or you can bake the pepper on an oil sprayed piece of foil in the oven for about 15 to 20 minutes on 350. Serve with a side dish of steamed yellow summer squash and some slices of fresh tomato.
Tempeh with Raisin Sauce
Boil about a cup of raisins in a cup and a half of water until raisins are plump. Cool for a few minutes. Blend in a blender, then add to a large skillet. Add a teaspoon of a good vinegar like balsamic. Steam a large slice of tempeh in this sauce for twenty minutes adding a bit more water if needed. Serve with steamed broccoli and a baked apple.
Omega-3 muffin with soy butter
Miso is a thick, salty, fermented soybean paste used for flavoring. It comes in several varieties and all are low in fat and calories. Miso reduces the effects of environmental pollution on the body and contains enzymes and bacteria that aid digestion. It will keep in the refrigerator for several months, place opened miso pouch inside a zip lock baggy.
Pour a bit over a cup of water into a saucepan. Add a cup of vegetables such as a mix of sliced baby carrots, sliced mushrooms, broccoli florets, onion, red bell pepper. A small amount of bean sprouts are a good addition. Boil for a few minutes until tender. Reduce the heat and stir in a tablespoon of miso and mix to dissolve. Do not boil again as this will destroy the enzymes. Sprinkle a small amount of rice crackers on top for an interesting crunch.
Most jambalaya recipes call for you to cook the rice with everything else in the same pot. This doubles the cooking time for rice. I prefer to cook brown rice separate and add near the end.
1 cup brown rice cooked in two cups water
4 oz. tempeh cut into cubes
1 jumbo Yves hot dog, sliced
two slices Yves brand salami cut into bite sized pieces
1/2 cup Heartline Meatless Meat rehyrated or Stonewall's Jerquee rehyrated
1 cup fresh or frozen okra
1 15 oz can tomato sauce or crushed tomatoes
1 medium onion, chopped
1 medium green bell pepper, chopped
two stalks celery, chopped
optional: 2/3 cup green beans
1 tsp oregano
1/2 tsp hot red pepper flakes
1 tsp basil
1 bay leaf
Cook the rice for about 45 minutes.
Add all other ingredients to a pot and simmer for 1/2 hour. Take out the bay leaf and add the rice to the pot. Simmer for a few more minutes. Or instead of mixing, you can serve the mixture over the rice.
(Hey, it's the last day of the meal plan, let's splurge!)
1 ripe banana
three strawberries cut in half
10 pecan halves
several small scoops Soy Delicious frozen dessert, any flavor
Cut banana in half lengthwise, fill with Soy Delicious, nuts and berries.
(If Day 14 happens to fall on your birthday, you can add WHip brand whipped soycream, candy sprinkles and vegan chocolate syrup.)
CheezBurger and Fries w/ Chocolate Shake
1 soyburger (my favorites are vegan boca burgers, wild oats vegan burger, amy's vegan burgers)
1 whole wheat bun, ( you can buy large wheat rolls from the bakery section at Sun Harvest)
1 slice red onion
1 slice tomato
1 small handful spring salad greens
1 & 1/2 tablespoons Vegenaise
1 tablespoon brown mustard
four dill pickle slices
2 medium red potatoes
catsup with several dashes of hot sauce
1 & 1/2 cup soymilk
1 frozen banana (cut banana into 1 inch pieces the night before and freeze in a baggie)
1/2 cup Soy Delicious frozen dessert
1 good squirt vegan chocolate syrup
If you have a toaster oven, you can make the soyburger in that while you make the fries in your main oven. Let's assume you must cook both the burger and fries in the same oven.
Cut potatoes into french fry shapes, place on aluminum foil and spray with cooking spray. If you like, lightly dust potatoes with chili powder or cajun seasoning.
Place frozen soyburger patty on a large piece of foil, lightly sprayed with oil, that can be folded to cover the patty. Then do so. This prevents the patty from overcooking before the fries are ready.
Place burger and fries in a preheated oven at 400 for ten minutes. Then turn potatoes over and take out soyburger. Place a slice of VeganRella cheddar style cheese on top of burger. Place burger back in oven, uncovered.
Cook for another ten minutes.
During the last ten minutes, prepare the bun with all the accutrements. It's up to your preference, but I like to place the vegenaise on the bottom half of the bun, then the spring salad lettuce, then the tomato slice. On the top half, I spread the mustard then add the onion slice.
Optimally, the pickle slices should go on top of the bun after the assembly process has been finalized.
During the last minute of cooking, when the potatoes are turning golden and when the cheese has become soft (isn't it great when it all works out at the same time ! ) put the shake ingredients in the blender. Whiz it.
Turn on some rock and roll and enjoy lunch.
Steamed Kale or Wilted Lettuce
Macaroni and Soycheese
Open a can of organic soybeans and pour into a pot. Add one small can tomato sauce, some chopped celery, bell pepper, onion and two tablespoons of blackstrap molasses (a good source of iron). Cook on stovetop or in a baking dish in the oven.
For Wilted Lettuce, add a tablespoon of olive oil and a tsp of vinegar to a large skillet. Slice a small onion and place in pan. Wash a bunch of red or green leaf lettuce and add to skillet. Simmer, covered for 10 to 15 minutes until lettuce is wilted.
Cook Macaroni. Make a soycheese sauce in a saucepan or in the microwave by mixing a tiny bit of soymilk with VeganRella cheddar style soycheese. When pasta is done, drain and add soycheese sauce and parsley. A bit of Tofutti Sour Supreme makes it creamier.
For Omega-3 cornbread, follow the recipe for Omega-3 muffins, but use yellow cornmeal instead of blue if you wish.