Our 9 Day Meal Plan

Tomorrow is our 2 month anniversary of being VEGANS! We're still alive!! Haha.
Actually, we are on the upswing (I'll explain later) and are feeling better than EVER!

Okay. I must admit, we do still have one animal product in the house: honey. As far as the real honey goes, we have a local beekeeping company in Northern LA, and that's who we get our honey from, but I am still on the fence about whether we will continue to eat honey or not. I need to research the benefits and the negative aspects.

But there IS honey in my favorite peanut butter called the Bee's Knees (for good reason) and that is the problem for me, because real honey is not nearly as good as honey that is added to peanut butter and mixed with organic cane juice. But after this jar, I am planning to give it up, because for one: it's not local, for two: it's bee vomit (though very tasty bee vomit) and for three: I'm sure the honey is MASS produced, which is not cool.

But I digress, I have yet to share WHY we went Vegan in the first place, though I have shared it with a few curious strangers, and I really feel like that post is coming to a blog near you (this one) soon. It's a heavy burden for me and I'm trying to find the right words, if that makes sense... okay...moving on!

Today was menu planning and grocery shopping day. James and I went to Wal-Mart and Target, and we still need a can of lentils and maybe some coconut milk ice cream from the health food store.
 But apart from that, we have all the ingredients we'll need for the week!

My grocery bill was slightly higher than I wanted it to be. I usually aim for about $100 a week for food plus $25 a week for toilet paper, cleaners, wipes, shampoo, toothpaste, and all non-food related stuff, so in all, about $500 a month for our family of 3. I've been doing that for a couple years now, but we used to eat out several times a week on top of that, (before James was born) so I don't consider that a legitimate budget.

Some weeks are more expensive than others because bulk foods (like flour&sugar) need replenishing, and some weeks include a portion of that $100 set aside for non-food related stuff. This week was one of those weeks. I spent about $150. That's for 9 days of meals though, so it makes me feel better. And it's the beginning of the month, so there is HOPE to do even better!

My goal is to track our spending each week to stay on top of the food budget and challenge myself to do better. Also: (and this is BIG) to stay out of WM, except on grocery day, which is once a week, unless absolutely necessary. I don't think I have EVER (okay, maybe once) left that store without something. On to the meal plan:

see last week here.

June 30 - July 8

Breakfast Options:
we always have some sort of coffee in the morning... either brewed Yukon blend or iced espresso with almond milk.

1. Bagel with peanut butter and fruit jelly
2. English muffin with peanut butter
3. Oatmeal with fruit and nuts
4. Pancakes (James' favorite)
5. Very Berry Coffee Cake (July 4th)

Lunch Options:

1. Asian salad and rice
2. Wacky Mac pasta
3. Veggie Sandwiches with Lay's
4. Leftovers from Dinner

Snack Options:

1. Fruit smoothies
2. Chips and Salsa
3. Soy Yogurt
4. Pretzel Rods or Triscuits
5. Fresh Fruit: Watermelon, Oranges and Cantaloupe

Dinner Options:

1. Vegan Shepherds Pie
2. Avocado Tacos and Black Beans
3. Angel Hair Pasta and French Bread
4. Vegetable Tian and Quinoa
5. Penne with Newman's Own and Salad
6. Vegan White Sauce Farfalle and Rosemary Bread
7. Mushroom Burgers with French Fries and Corn on the Cob (July 4th)
8. Lean Bean Burritos
9. Veggie Sushi and Miso Soup

Dessert Options:

1. Alicia Silverstone's Peanut Butter Cups
2. Kashi Heart to Heart Blueberry Cereal (100% B12 in one serving!) with rice milk

Beverage Options:

1. Water
2. 100% Ocean Spray Juice
3. Mango Puree
4. Sam Adams Black Lager (to share/with dinner)

Here's our fridge, stocked for the week! Look at all that fruit of the earth! Oh, and the beer comes from grains, so it's sort of a health thing you know. ;-)

What are you eating this week? I'd love to know!

I Can't Believe It's Vegan... French Toast

Last Sunday, I made vegan french toast. It seems that people are picky about their french toast, and we are no exception. I looked for recipes and finally decided to try this recipe. While I'm sure many people might be happy with the results, we didn't love it. It produced a rather dense and chewy piece of soaked and fried bread. Not exactly what we were looking for. But we ate it, criticized it and decided to try again next weekend.

Fast forward to this morning.
My husband and I joined forces and made up our own recipe.
Our version is inspired by the batter that is used for the Monte Cristo sandwich [oh my that is definitely not vegan], with some minor adjustments made for a sweet rather than savory fried treat.
We were thrilled with the results...so much that this recipe made it to this blog.

This batter produces a light, fluffy and crispy crust. When fried quickly at a high temperature, it cooks thoroughly to a deep golden brown, sealing the oil out and as a result, keeping the bread oil and soggy free.

Perfect Vegan French Toast

Ingredients:

Sourdough bread slices, cut in half
Vegetable oil, for frying

For the Batter:

1 flax egg
2/3 cup water
1/4 cup almond milk (soy would work well too)
1/2 tsp vanilla extract
2/3 cup flour
1 3/4 teaspoons baking powder
1/2 tsp salt
1/2 tsp cinnamon

Fill frying pan with oil, about 4-5 inches, so that there is room for the bread to float. If you are using a non-stick skillet, sticking shouldn't be a concern, so less oil will be needed. Heat oil on medium high heat, test with a teaspoon of batter, if it floats and browns, the oil is ready, if not, turn up the heat and test again.

Whisk dry ingredients. Blend wet ingredients. Mix together and stir until smooth.

Coat each half slice thoroughly, letting excess batter run off and then carefully place in the oil. Cook for 2-3 minutes, and flip. Cook 2-3 minutes more, remove and place on a metal cooling rack, to allow excess oil to drip off. If desired, heat your oven to 200° and place slices on a baking sheet in the oven to keep warm.

Serve with powdered sugar and your favorite syrup. We used agave nectar, but I'm thinking that next time we'll make a raspberry syrup to top it with. Enjoy! Oh, and please let me know your thoughts if you try this!

The Best Vegan German Chocolate Cake EVER!

My husband and I love German Chocolate cake, but really, who doesn't!? I usually make the boxed kind, but I wanted to make my own for Father's Day. Besides, the store bought frosting contains preservatives and coloring that we can live without.

So I went searching for a good vegan recipe and I found a keeper!
The cake is spongy and fluffy, but is satisfyingly dense at the same time. The frosting can be eaten with a spoon alone... it's that good!

I made one change to the cake batter by adding espresso to the water and I think it was a good addition, but you can use just water if you prefer.

This recipe is absolutely amazing... and you (and your munchkins) can lick the batter without any worries!

German Chocolate Cake:
recipe credit All Recipes

Ingredients:

1 1/2 cups all-purpose flour
1 cup white sugar
1/4 cup cocoa powder
1 teaspoon baking soda
1/2 teaspoon salt
1/3 cup vegetable oil
1 teaspoon vanilla extract
1 teaspoon distilled white vinegar
1 cup water OR 1 double shot espresso + water to equal 1 cup

Directions:

1. Preheat oven to 350°F. Lightly grease one 9x5 inch loaf pan, or if making cupcakes, use liners.
2. Sift together the flour, sugar, cocoa, baking soda and salt. Add the oil, vanilla, vinegar and water. Mix (with blender) together until smooth.
3. Pour into prepared pan and bake on bottom rack at 350°F for 30-45 minutes, or until toothpick comes out clean. Remove from oven and allow to cool.

German Chocolate Cake Frosting:
recipe credit Fat Free Vegan

Ingredients:

1 cup plain soy milk
1/3 cup coconut milk
1 1/4 cups organic white sugar
1 teaspoon vanilla extract
1/3 cup cornstarch mixed with 1/4 cup water until smooth
2 1/2 cups sweetened flaked coconut
1 1/2 cups chopped pecans

Directions:

In a medium saucepan, mix the soy milk, coconut milk, sugar, and vanilla together. Add the cornstarch mixture and cook over medium-high heat, stirring constantly, until mixture boils and thickens. Cook for one minute after it boils. Remove from heat and stir in coconut and pecans.

Allow to cool for about 10 minutes (mixture should still be warm) before spreading on cake.


For an impressive presentation, try filling the cupcake with frosting. It's a fun surprise and it looks pretty too.

Take a sharp knife and cut a small square out of the center of the cupcake- be careful not to cut through the bottom. Gently remove the square, cut off the inside and keep the "topper". Using a spoon, fill with frosting and replace the topper. Frost as usual!

Enjoy!

Our 7 Day Meal Plan

In an effort to debunk the myth that Vegans don't eat well, or that they only eat fruits and vegetables, or in some cases, a whole lot of processed junk, I have decided to share our meal plan for this week.

I may or may not continue to post them, but I have found meal planning to be a great way to stay organized. I keep a list of our meal options on the refrigerator and I cross them off as we go through the week. On the back of each list is the grocery shopping list I made for that week, and after each week has passed, I put it in my home journal for future reference and ideas.

Since we have only been Vegans for a little less than 2 months, I don't have many Vegan lists yet, so I am always scouring blogs and recipe sites looking for yummy alternatives to my old recipes. If you have a good one you'd like to share, feel free to send me a message or post it in a comment! Hope our menu inspires you to try something new, even if you aren't a Vegan...yet!

Breakfast Options:
we always have some sort of coffee in the morning... either brewed Yukon blend or iced espresso with almond milk.

1. Bagel with peanut butter and fruit jelly
2. Oatmeal with fruit and nuts
3. Kashi Heart to Heart Blueberry Cereal(100% B12 in one serving!) with rice milk
4. Blueberry pancakes (James' favorite)
5. Vegan French Toast (Father's Day)

Lunch Options:

1. Veggie Sushi
2. Wacky Mac Pasta
3. Veggie Sandwiches
4. Bean Crisps/Burritos
5. Leftovers from Dinner

Snack Options:

1. Fruit smoothies
2. Chips and salsa
3. Pretzels
4. Raw Fruit

Dinner Options:

1. Veggie Fajitas, Pinto Beans and Spanish Rice
2. Vegan Eggplant Moussaka
3. Gardenburgers and French Fries
4. Macaroni and Cheeze
5. Penne and Marinara with Salad
6. California Pasta and Rosemary Bread
7. Teriyaki Stir Fry and Rice

Dessert Options:

1. Vegan German Chocolate Cake (Father's Day)
2. Chocolate
3. Cookies
4. Lollipop

Beverage Options:

1. Water
2. 100% Ocean Spray Juice
3. Sam Adams Boston Lager
4. Wine

I plan to post the recipes to "keeper" meals, so come back soon!

Vegetarian Sushi

I decided to try my hand at making sushi since our Target sushi habit was starting to cost more than we were willing to spend but we were hooked on sushi itself. I'm so glad we tried because we succeeded and not only is it so much cheaper than buying it pre-made, it tastes so fresh and it's hand made with lots of love too! Don't be intimidated, contrary to what the fancy sushi restaurants want you to think, it is super easy and takes very little time.

Vegetarian Sushi

Ingredients:

Vegetables of choice:

Cucumber, halved and sliced into thin strips
Avocado, halved, peeled and sliced into thin strips
Carrot, sliced into thin strips (I used matchstick carrots)
Sesame seeds

Sushi Rice:

2 cups warm cooked white rice mixed with 2 tablespoons sugar or rice syrup and 2-3 tablespoons rice vinegar

4 sheets Nori (dried seaweed)



First, spoon 1/4 cup rice onto Nori and spread evenly up to 1 inch away from the top. This makes it possible to seal the roll and prevent the rice and filling from falling out. Sprinkle sesame seeds over rice, if desired.

Starting about an inch from the bottom, place a strip of cucumber, avocado slices, and carrots evenly.





Roll tightly like a burrito, being careful not to tear the Nori. If your rice is warm, it should help the Nori soften and become easier to roll.


Using a sharp serrated knife, cut each roll into 6-8 rolls, depending on your size preference.


Serve with wasabi paste, pickled ginger and soy sauce and enjoy!


Read more about the health benefits of Nori here.

Vegan Oatcakes

Vegan Oatcakes

Ingredients:

1.5 cups oats
2 cups vanilla soy milk
1 teaspoon vanilla  
2 flax eggs
1/4 cup melted Earth Balance (pea or soy)



1/2 cup whole wheat flour
1/2 cup white wheat flour
1 tablespoon brown sugar
1 tablespoon baking powder
1 teaspoon salt
1/2 teaspoon cinnamon

Directions:

 In a large mixing bowl, add first five ingredients and let soak.
 In a separate bowl, add white and wheat flour, brown sugar, baking powder, salt and cinnamon. Whisk to blend ingredients. Add to the large mixing bowl and beat on medium high until well mixed. Add extra soy milk if the mixture is too fluffy. Add your choice of fruit or nuts at this time, or you can sprinkle them on before flipping them (my preferred method).

Heat a large skillet or griddle over medium high heat. Spray with olive oil after every other pancake.
Scoop 1/4 cup batter and cook until bubbly in the middle, flip and continue to cook until golden brown.
Stack the pancakes to keep warm and serve! We like to top ours with Earth Balance and Organic Agave nectar. Enjoy!





 

Flax Egg Substitute

Flax Egg Substitute

For one egg, heat 3 tablespoons of water over medium low heat and add 1 tablespoon ground or milled flax seed. You can use brown or golden flax with similar results.
Turn off heat once it bubbles and whisk. Add to recipe in place of chicken egg. 

*For half of one egg, use 1.5 tablespoons of water and 1/2 tablespoon of flax.

In my experience, this substitute has worked well in pancakes, coffee cake, muffins and brownies.

Flax is rich in dietary fiber, nutrients and minerals, lignans, and healthy Omega-3 oils. One tablespoon of milled flax seed contains up to 3800 mg of ALNA, the primary Omega-3. That is 10 times as much as most fish oil capsules without the drawbacks including the death of fish, strong fish odor, chemical residues, high cholesterol and saturated fat levels associated with fish oil.

You can learn more about how great flax at Worlds Healthiest Foods.

Vegan Apple Fritters

In honor of National Doughnut Day (yesterday) I decided to Vegan-ize my older recipe for apple fritters and am happy to report that we liked the Vegan version better! You can use the egg substitute of your choice, but I thought the applesauce complimented the flavors of the apple fritter. They don't harden like Starbucks apple fritters do, in fact, they are quite soft like a doughnut.If you know how to achieve the dense, chewy and firm texture of Starbucks fritters, let me know. Regardless, these are delicious. If you try them, please let me know what you think in the comments, and feel free to rate them on Allrecipes by clicking here!

Vegan Apple Fritters




Ingredients:

For the Fritters:

1 cup all purpose flour
1/4 cup sugar
3/4 teaspoon salt
1 1/2 teaspoons baking powder
1 teaspoon cinnamon
1/3 cup vanilla soy milk
1/4 cup applesauce
1 cup chopped apple

For the Glaze:

2 cups powdered sugar
2 heaping tablespoons vanilla soy milk

Directions:

Combine flour, sugar, salt, baking powder, cinnamon.
Stir in milk and applesauce until just combined.
Fold in apple.
Pour oil into saucepan so that it is approximately a little less than 1/2 full.
Heat oil on high. The oil is ready when dough floats to top. Carefully add dough to oil in heaping tablespoons. Cook until brown, about 2 minutes, then flip. Cook another 1-2 minutes, until both sides are browned. Transfer gently to paper towels to absorb excess oil, then transfer to cooling rack.

Make the glaze by stirring the milk and powdered sugar together in a small bowl. Drizzle over apple fritters. Wait approximately 3 minutes for glaze to harden, then flip fritters and drizzle glaze over the other side.


Best served warm with coffee or tea.

Un-Baked Ziti

Un-Baked Ziti and Eggplant with Basil-Tomato Sauce
recipe adapted from Wholesome Harvest by Carol Gelles

There's no need to bake this ziti because there's no cheese! If you want to use a cheese substitute, just bake it until the cheese is melted. Either way, this is heart healthy and delicious!

Ingredients:

2 tablespoons olive oil, divided
3 cups cubed eggplant
1/3 cup water
1 cup chopped onion
2 cloves garlic, minced
28 ounces whole stewed Italian tomatoes
1/4 cup tomato paste
1 teaspoon sugar
1/4 teaspoon salt
1/4 teaspoon paprika or red pepper
8 ounces ziti
1/2 cup chopped basil (part fresh, part dried)

Directions:

In a large sauce pan, heat 1 tablespoon of olive oil over medium-high heat. Add the eggplant and cook, stirring occasionally until the eggplant starts to turn brown. Add the water and continue cooking until the eggplant is tender and the water is absorbed. Pour into a separate bowl and set aside.

Add the remaining tablespoon of olive oil to the pan, along with the onion and garlic. Cook until onion is softened. Add the tomatoes, tomato paste, sugar, salt, paprika or red pepper and cook, stirring occasionally, for 15 minutes.

While the sauce is cooking, boil the ziti according to package directions, about 10 minutes. Drain, and toss in a dash of olive oil. Stir the eggplant and basil into the tomato sauce. Add the ziti and mix well. Serve right away and enjoy!

Barley Stuffed Green Peppers

Barley Stuffed Green Peppers
recipe from Wholesome Harvest by Carol Gelles




Ingredients:

1 tablespoon vegetable oil
2 cups chopped mushrooms
1 cup chopped onion
1.5 cups cooked pearl barley
2 tablespoons parsley
1/4 teaspoon thyme
1/4 teaspoon pepper
3-4 medium green bell peppers
2 cups marinara sauce (Newman's Own Organic is only $1.89 @ WM)

Preheat oven to 350°F.

Heat oil in a large skillet. Add the mushrooms and onions and cook until the onions are browned. Stir in the barley, parsley, thyme, and pepper. Set aside.

Rinse bell peppers, cut off the tops, clean out the seeds and pith. If necessary, make a thin slice on the bottom of each pepper to balance. Spoon 1/4 (or 1/3) of the barley mixture into each pepper. Stand the peppers upright in a baking dish just large enough to accommodate them. Pour the sauce over and around the peppers in the baking dish. Bake 30-45 minutes, or until the peppers are tender. Serve with garlic bites.

Our family of peppers. James (25 months) ate his own!

Garlic Bites

Garlic Bites
recipe from Wholesome Harvest by Carol Gelles

Ingredients:

1/2 cup very warm water (110°-115°F)
1/2 teaspoon sugar
1 package active dry yeast
2 to 2 1/2 cups all purpose flour, divided
1/3 cup white or yellow cornmeal
2 teaspoons salt
1/2 cup water
3-5 tablespoons olive oil, divided
4 garlic cloves, pressed or minced
garlic powder to taste

Stir warm water, sugar and yeast in a glass bowl. Let stand until 1/4 inch bubbly foam forms on top.

While the yeast is proofing (foaming), stir 1 1/2 cups flour, cornmeal and salt in a separate large bowl. Add the yeast mixture, water, 1 tablespoon of the olive oil and the fresh garlic. Stir until combined. Add 1/3 cup more flour to form a manageable dough.

Turn the dough out onto a heavily floured surface and knead for about 7 minutes using as much of the remaining flour as necessary to create a smooth and elastic dough. Place the dough in an oiled bowl, cover and let rise in a warm spot (I like using the microwave) until doubled in bulk.

Punch down the dough and pinch small pieces off, form each into a small ball less than an inch in diameter. Place the "bites" on a greased baking sheet, brush with olive oil and sprinkle with garlic powder. Let rise for 25 minutes. Preheat oven to 400°F and bake 15-18 minutes or until the tops are just beginning to brown. Remove from oven, brush with oil and serve warm!