Veggie Minestrone Recipe

1 tablespoon extra virgin olive oil 
3/4 cup chopped onion 
3 cups water 
2 cups diced zucchini 
1 cup diced carrot, peeled
 1 cup canned cannellini beans 
3/4 cup diced celery
 1 teaspoon dried basil or 2 tablespoons finely chopped fresh basil 
1/4 teaspoon dried oregano 
1/4 teaspoon salt 
1/8 teaspoon fresh coarse ground black pepper 
28 fluid ounces canned plum tomatoes, dice and include liquid
 2 garlic cloves, minced 
1/4 cup uncooked ditalini or 1/4 cup elbow macaroni




 Directions: 1 Heat oil in a large saucepan over medium-high heat. 2 Add chopped onion and sauté for 4 minutes or until just lightly browned. 3 Add water, zucchini, carrots, canellini beans, celery, basil, oregano salt, pepper, canned tomatoes and garlic. 4 Bring to boil; reduce heat, cover and simmer on medium-low heat for 25 minutes, stirring occasionally. 5 Add macaroni, cover and cook an additional 10 minutes. 6 Adjust spices to suit your taste. 7 Serve hot.


***This was excellent!  We actually ate it all before I remembered to take pics! LOL  Served with warm french bread from the bakery!

Meal Plan: July 10th-14th (short week!)

Tuesday:  Snobby Joes, Corn, Tater Tots, Pickles, Tomatoes
Wednesday:  Mushroom Pasta Bake, Salad, Corn
Thursday:  Minestrone Soup, Wheat Rolls, Salad
Friday:  Grilled Salmon, Steamed Veggies(broc,cauliflower,carrots,red potatoes)Mac n  
              cheeze (salmon is VERY small, wild-caught portion...trying out my new cajun
              seasoning.  Kyle will be skipping the fish)
Saturday:  Red beans and Rice (no sausage), Cornbread

Lunches will be leftovers...it is too hot to cook, and i'm still easing into the "not sick anymore" phase :)

Black Bean Extravaganza

Ingredients

2 cans no-salt-added black beans, rinsed and drained 
1 to 1 1/2 cups water or reduced-sodium vegetable broth 
1 tablespoon liquid aminos 
1 teaspoon salt-free chili powder 
2 to 3 tomatoes, chopped 
1 bunch green onions, chopped 
1 can water chestnuts, drained (We didn't use water chesnuts...not a fan!)
1 cup corn, fresh, frozen, or canned 
2 bell peppers, any color, seeded and chopped (We used red...)
1 bunch cilantro, rinsed and chopped 
1 avocado, peeled and sliced 
3 cups cooked brown rice 
Salsa or tamari to taste 

Instructions:

Heat the beans with water or broth, liquid aminos and chili powder. Place the chopped vegetables and cilantro in individual bowls. To serve, place several big spoonfuls of brown rice onto large plates and ladle beans on top. Add generous handfuls of chopped vegetables, cilantro, and avocado on top of the beans. Add salsa or tamari to taste.

Recipe: Plant Strong Potatoes

I used:
2 large baking potatoes

1 chopped yellow squash
1/2 c chopped broccoli florets
1/2 diced onion
1/2 diced red bellpepper
8-10 large baby bella mushrooms, chopped
1/2-3/4 cup veggie broth
2T white wine
Seasonings:  I used Mrs. Dash, garlic powder, Tony's, tsp of Roux mix to thicken it...

Sauté veggies until they start to soften.  Add seasonings, stir.  Add veggie broth to saturate vegetables, and make the whole pot "liquidy".  Add wine and simmer for 15-20 minutes.

Bake potatoes in 350*oven for an hour, wrapped in aluminum foil.  Slice potatoes, and stuff with veggie mix.  These were so filling!  I added salt at the end, so it wouldn't be too salty. I also sprinkled mine with about a tablespoon of nutritional yeast and mixed it up.  Will make these again soon :)

Meal Plan: May 19-25

Saturday
Lunch:  Out!  (Mexican-bean/rice burrito with salsa, guacamole salad)
Dinner:  Curry couscous, sauteed mushrooms, roasted potatoes

Sunday
Lunch:  Red Beans and Rice
Dinner:  Veggie Wraps, Roasted squash/zucchini, and Fruit Salad (grapes, pineapple, berries)

Monday
Lunch:  Mini Ezekiel English Muffin Pizzas, corn

Dinner:  LO Red Beans and Rice

Tuesday
Lunch:  Boca Nuggets; Fruit, Salad, Mac N Cheese (with nutritional yeast)

Dinner:  Breakfast!  (hashbrowns, sauteed mushrooms, FF muffins, fruit salad, buckwheat pancakes with maple syrup)

Wednesday
Lunch:  Edamame, Miso Soup, Ginger Salad

Dinner:  California Quinoa Salad, Roasted Veggies

Thursday
Lunch:  Veggie Lasagna, Kale Salad with Balsamic Vinaigrette

Dinner:  Veggie Alphabet Soup with homemade bread

Friday
Lunch:  LO Lasagna, Salad

Dinner:  Fruit/Veggie Tray with PB and J Sandwiches (easy!)

At some point over the weekend, I will be grocery shopping (no Whole Foods trip this time!  Boooo)  and I plan to try to make this soup!  A "Peasant Style Kale and Potato Soup".  Will veganize and omit oil!  Can't wait to try it!

Meal Plan: May 13-May 20

SUNDAY
-Lunch:  mini English Muffin Pizzas; kale salad; berries
-Dinner:  Miso Soup, roasted veggies, sliced apples/pears, WF bread

MONDAY
-Lunch:  Buffalo Mock Chicken; WW crackers, berries
-Dinner:  crock pot Pinto beans, Mexican rice, Guacamole Salad

TUESDAY
-Lunch:  Plant Strong Veggie Wrap, California quinoa salad, banana
-Dinner:  Mandarin Chicken and brown rice(Gardein), steamed broccoli, edamame

WEDNESDAY
-Lunch:  LO Mandarin Chicken, Brown Rice, Broccoli, Edamame
-Dinner:  Veggie Burger on WW bun, roasted potato wedges

THURSDAY
-Lunch:  Riblet, Sweet Potato, Carrot/Apple Salad
-Dinner:  Red Beans and Rice, Veggies and Fruit

FRIDAY
-Lunch:  LO Red Beans and Rice
-Dinner:  Garden Veggie Lasagna, salad

SATURDAY
-Lunch:  Gardein Chicken Strips, Nutritional Yeast Mac N Cheese, Sweet Potato
-Dinner:  LO Lasagna and Salad

SUNDAY
-Lunch:  Veggie Minestrone Soup, bakery bread
-Dinner:  Veggie Pizza, Salad

Whole Foods Grocery Haul

Instead of cheese=nutritional yeast!  Also gets B12 in :)

Love these individual containers!  Perfect for when you only need a splash or two for sautéing!

Finally found a baked tortilla chip that is wonderful!  

Kombucha!  Love this for times when I feel my digestive tract is lagging or if i've eaten junky.  It is a fermented tea.

LOVING Ezekial brand foods!  They are made from sprouted grains, and found in the frozen section.  

This was suggested in one of the Engine 2 recipes (the sausage one, breakfast tacos)
This is a soy-based substitute product, but is low fat, so it fits the "plant strong" bill :)

Ok-not "plant strong"...has Veganaise, but is so delicious!!!!!!!!!!!!!  I love it on crackers for lunch.

Love my produce drawers!  

I have been missing my salad dressing with EVOO :(  Found this at  WFM, and was hoping it would taste decent.  It is awesome!!!!!  No added oils!

Meal Plan: May 6-12

Sunday:

Lunch: Whole Wheat Wraps (guacamole or homemade hummus, baby kale, cilantro, roasted red bellpepper, sauteed mushrooms) and roasted garden veggies (squash/zucchini) 

Dinner: Whole Wheat penne pasta bake with sun dried tomatoes and side kale salad
Monday:
Lunch:  Rip's Big Bowl (yes-i'm craving this and plan to bring it to work with me LOL)  I think this meal will be a "whatever I feel like" kind of meal :)
Dinner:  Black Beans and Rice, Guacamole Salad
Tuesday:
Lunch:  Leftover beans/rice, fruit
Dinner: Stuffed bell-peppers, salad, baked beans
Wednesday:
Lunch:  Peanut Butter Sandwich, banana, and baby carrots
Dinner: BBQ vegan riblet, baked sweet potato, and Cali Quinoa Salad
Thursday:

Lunch:  Baked Sweet potato and LO Quinoa Salad

Dinner: Mushroom and Herb Couscous, roasted garden veggies
Friday:

Lunch:  Fajita Veggie Baked Potato

Dinner: Baked Tofu Nuggets, roasted potatoes 
Saturday:
Whole Foods trip!  

Engine 2 Breakfast Tacos

Ingredients:

Fajita size whole wheat tortillas
2 cups of frozen, shredded hashbrowns
1/2c Gimme Lean sausage, crumbled and browned
Jarred organic salsa (we used mild)

Heat tortillas in microwave until warm.  In a skillet, heat Gimme Lean brand sausage until browned.  In a second skillet, lightly spray with cooking spray, and heat hash browns.  Top tortillas with hash browns, sausage, and spoon salsa.  Wrap and eat :)

Engine 2 Veggie Paninis

WARNING!  Blurry picture alert! LOL

Was in the mood for a sandwich, and this hit the spot!  It was different, but very filling and yummy!  We don't have a panini maker, but a griddle pan and 10 lb weight do the trick :)

Ingredients:

2T homemade hummus (recipe coming soon!)

2 pieces whole wheat bread (the denser, the better!)

1/4c baby spinach

1/4c sauteed mushrooms (used no oil)

diced avocado

thin strips of red bellpepper

green onions 

small handful of cilantro

fresh lime juice, squeezed over greens

On stovetop, heat a panini griddle pan.  Spread hummus on one slice of whole wheat bread.  Layer remaining ingredients and top with other slice of bread.  Place a dinner plate on top of the sandwich, and use the handweight to press the sandwich. Your sandwich will be thick, but the hand weight will help press it evenly!  

Heat sandwich until grill marks show up and the bread is toasted to a nice, brown color.  Flip sandwich and heat on grill pan.

I thought this was a great addition to our mealplan (the kids would not agree...*sigh*)  Took a couple minutes to whip up the hummus, but took no time to assemble the sandwich!  We will be making this again...excited to try some different variations.  

Meal Plan for April 29-May 5

Sunday:

Lunch: Engine 2 Paninis with pita chips and berries

Dinner: Easy Meatless Chili 
Monday:
Lunch:  Almond Butter and Blueberry Jam Sandwiches, yellow grape tomatoes, soy yogurt
Dinner:  Spicy Thai Peanut Noodles with Ginger Dressing Salad
Tuesday:
Lunch:  LO Spicy Thai Peanut NoodlesDinner: Quinoa Pilaf with Diced Veggies, Steamed cauliflower, Roasted Squash
Wednesday:

Lunch:  PB Crackers, baby carrots, berries

Dinner: Gardein Mandarin Chicken with Brown Rice and Green Onions, Steamed broccoli and edamame; diced pineapple 
Thursday:

Lunch:  LO Mandarin Chicken

Dinner: veggie fajitas (red bellpepper, green bellpepper, Portobello mushrooms, onions) with guacamole salad and spanish rice
Friday:

Lunch:  vegan BBQ Riblet, pasta salad, green beans

Dinner: Red Beans and Rice, Cornbread
Saturday:

Lunch:  Boca Burgers with 2x baked potatoes and carrot/raisin/apple salad

Dinner:  Red Beans and Rice (LO)

What I'm Reading Now: Engine 2 Diet

Kyle and I are both reading this now...I am loving it!  It has a wealth of information, not just on the plant based diet, but fitness and overall health.  The first half of the book is the background information.  The rest is made up of (awesome) recipes!  If you are familiar with the documentary Forks Over Knives, you are familiar with Dr. Caldwell Esselstyn and his approach to a cancer free, disease free way of living that is based on eating plants.  No meat, no dairy, little to no oil.  Rip Esselstyn is the son of the famous doctor, and shows you that real people can live a normal life and still eat "plant strong".

My sister in law, Pam, is also reading the book and embarking on this veggie filled journey with us.  Her blog, Honez Fam, has an EXCELLENT review of the book and some info to go along with it.  Feel free to check it out!  She wrote out everything I wanted to say, but didn't have time to think about! LOL

If you are vegan leaning and concerned about health, I would suggest this book.  I like how they don't claim to be "vegan" or "vegetarian".  Yes-they do avoid meat, dairy, and seafood, but don't replace it with many soy meat substitutes that are out there today.  It is a great read!  I am glad I added it to my collection.

Dinner Review: Gardein Mandarin Chicken

While following this diet (which I still can't figure out what to call...not quite vegan?  vegan leaning vegetarian?  95% Plant-Based?), one of the harder things for us has been those nights when you need a "quick fix".  Before, ordering fast food or take out would have been a simple solution.  I still have every take out place on my cell phone speed dial!

These days?  Not so much.  Take out options are severely limited.  We do occasionally eat sushi (crab/shrimp) but try to only go once a month or so for the time being.  We can get vegetarian options at the Mexican restaurant down the road (beans, rice, veggie fajitas) but it is so darn SALTY!  I do order a cheese free pizza loaded with veggies, but once again-not something I want to depend on.

We ended up switching around 2 dinners from the meal plan, and decided to try this.  It was around $4 at Whole Foods.  It is a package of thin sliced frozen "chick'n" that you saute and add a sweet Chinese sauce.  We served it over brown rice and topped it with green onions.  Also added edamame and broccoli (steamed).  It was amazing.  The kids loved it, which is always our big test.

Like I said earlier-we try to eat as "plant based" as possible, and I don't like to add a whole lot of processed foods, but there are just nights that it helps out SOOOO much to have things like this on hand.  It makes me feel better to think that it is still better than a Happy Meal from McDonalds.  

Meal Plan (April 23-27)

Monday:
Lunch:  LO Squash Casserole, Sweet Potato, Green Peas
Dinner:  Corn Chowder from Skinny Bitch Everyday cookbook, Salad 
Tuesday:
Lunch:  Peanut Butter Sandwich on WW bread, fruit, yogurtDinner: Veggie Lasagna, roasted petite Brussels sprouts, salad
Wednesday:

Lunch:  Chickpea Mock Tuna with crackers and Romaine lettuce

Dinner: Mandarin Chicken (Gardein brand) with brown rice and steamed broccoli 
Thursday:
Lunch:  Baby Carrots & Guacamole, Sliced Pear, Pita Chips
Dinner:  Mushroom and Herb couscous with sauteed mushrooms, roasted veggies 
Friday:

Lunch:  Veggie Pizza with no cheese, applesauce

Dinner: Star Pasta with veggies, kale salad
Saturday:
Grocery Shopping Day!!!

Meal Plan: April 16-22

Monday:
Lunch:  Mock Chikn Salad (Whole Foods deli) with crackers and romaine, fruit salad
Dinner:  Whole Wheat Alphabet Veggie Soup, Side Salad, Roasted Asparagus
Tuesday:

Lunch:  LO Alphabet Soup, crackers, berries

Dinner: Herbed White Beans over Rice, Sweet Potatoes, Roasted Veggies
Wednesday:

Lunch:  LO White Beans and Rice

Dinner:  Spicy Thai Peanut Noodles, Salad with Ginger Dressing
Thursday:

Lunch:  Veggie Fajitas with WW Tortilla, Guacamole, Mexican Rice

Dinner: Chicken Parmesan, salad, corn
Friday:

Lunch:  Pasta Salad with veggies and seeds, organic fruit strip

Dinner: Boca Burgers with Potato Salad and Baked Beans
Saturday:

Lunch:  ???

Dinner:  ???

Sunday:

Lunch: Veggie Lasagna, Salad

Dinner: PB/J or Cereal :)

Recipe: Spinach Stuffed Shells

This was really easy, really yummy, and a different way to get in a pasta dish.  It reminded me a little bit of lasagna...

Ingredients:

1 box of large pasta shells

1 large jar organic pasta sauce

1 cup of frozen spinach, lightly steamed

"ricotta" cheese

Instructions:

Preheat oven to 350*

Bring 20 pasta shells to a boil in lightly salted water.

In a food processor, add 8 oz firm tofu, 1 tsp agave nectar, 1 tsp cider vinegar, and 3-4T nutritional yeast.  Blend until smooth.  Add steamed spinach and blend until creamy.

When pasta is al dente, pour into strainer, and rinse with cool water.  Pour 1/2 c pasta sauce into a glass casserole dish and cover the bottom.  Stuff spinach mixture into the shells.  I scooped my ricotta/spinach blend into a gallon Ziploc with the corner snipped to help fill the shells easily.

Layer the shells side-by-side.  Cover with the remaining pasta sauce (not pictured)  Bake at 350 for 30-40 minutes, covered.

Meal Plan: April 7-13

Saturday:
Lunch:  Spinach and "Ricotta" stuffed shells, salad, homemade bread
Dinner:  Mock Chicken Salad, baby carrots, crackers
Sunday:
Lunch:  Squash Casserole (vegetarian-contains organic cream of mushroom soup)roasted Brussels sprouts, organic macaroni and cheese (vegetarian), baked sweet   potato
Dinner:  PB/J, fruit, Leftovers
Monday:
Lunch:  Minestrone and salad
Dinner:  Boca Spicy Chikn Patty on Bun, Cheezy Potatoes, Asparagus
Tuesday:

Lunch:  Mock Chikn Salad with crackers and romaine, fruit salad

Dinner:  "Breakfast for Dinner"  Whole-wheat pancakes with muscadine syrup, biscuits and  veggie sausage,smoothies, hashbrowns
Wednesday:

Lunch:  Pasta Salad with veggies and seeds, organic fruit strip

Dinner:  Red beans and rice, cornbread
Thursday:

Lunch:  Leftover RB and Rice

Dinner:  Burritos with vegan taco meat, refried beans, lettuce, tomato, guac, tofutti sour cream, pico de gallo, Mexican rice
Friday:

Lunch:  Leftover taco salad

Dinner:  Fants OR couscous, roasted red potatoes, onion rings, squash
Saturday:
Grocery Shopping Day!  Usually meal plan in the morning over coffee and pick up something for lunch.  I'm thinking pizza or sushi :)

Quick Fix Dinner Idea!

Dirty Rice, BBQ Beans, Potato Salad! 

This meal was good, easy, and 99.9% vegan.  We still eat honey, and I used it to help "doctor" up canned vegetarian beans.  Also-my beloved Worcestershire sauce is technically not vegan.  It contains a tiny amount of anchovy in it!  I had a full bottle in the pantry, and rarely use it...We will finish this bottle and then try to find a vegan version to use.

Dirty Rice 

2 c cooked white rice (cooked and cooled)

1/2 package Boca crumbles

1/2 green bellpepper, 1/2 white onion, 1 large celery stalk, 1 garlic clove-all chopped and    sauteed

1 tsp Tony's seasoning

Worcestershire sauce-to taste (Gonna see if I can find a vegan version at Whole Foods)

Saute veggies/garlic, add Boca "meat" crumbles and heat.  Add Tony's and Wor. sauce.  Stir meat and rice together.  I let mine sit in the fridge, and reheated several hours later so the flavors could blend.  Is GREAT for leftovers!

BBQ Beans

1 large can vegetarian baked beans (Bush's are great!)

several drops of liquid smoke 

2T honey (*technically not vegan, but not an animal product.  I love honey!)

Potato Salad

3 organic Russet Potatoes-I peeled 2, and didn't peel the last to keep some of the nutrients

1/4 cup Veganaise

2T yellow mustard

S&P to taste

4 baby kosher dills pickles, chopped

Chop potatoes, boil, and drain.  Mix ingredients and chill :)  Easy peasy!

Recipe: Curried Pumpkin Soup

Ingredients:

3T Earth Balance Spread

2 Granny Smith Apples (peeled, cored, and chopped)

1 onion (chopped)

2 c Pumpkin Puree (NOT pumpkin pie filling-just the canned pumpkin)

1T curry powder

1T brown sugar

3 c vegetable stock

1/2 c white wine (i used cooking wine)

1.5 c almond milk (I used coconut milk)

S/P to taste

2T toasted pumpkin seeds, for garnish

*NOTE* The original recipe also calls for 1/4 evaporated cane sugar-I found the soup WAAAY too sweet this time.  Flavor was great, but it was super sweet.  I couldn't eat another serving.  I will not use sugar in it all all next time!!!

Directions:

-Melt butter over medium heat.  Add apple and onion.  Cook until soft (About 8 minutes)  Add pumpkin puree, curry, and sugar.  Cook 2 minutes.

-Add stock and wine.  Increase heat and bring to boil.  Reduce to low, partially cover, and simmer 20 minutes.  

-Remove from heat, transfer half of soup to blender/food processor.  Pour in bowl, and blend remaining soup.  Bring back to pot when all soup is blended.  Add milk and heat.  

*Instead of burning my hand off trying to remove soup and use the food processor, I just used my immersion blender!  This will save time and pain! LOL

-Pour into serving bowls and sprinkle with pumpkin seeds (pepitas).  Was great served with French bread!

Recipe: Hearty Bean Burgers

 Recipe by Vegan Grub was found here.

This was one of the first meat replacements we tried.  Kyle really liked it, I thought it was "ok".  Given this was eaten in the first day or two of our big switch, I had steak and chicken fresh on my brain.  If I were to fix it again today, I would probably eat two! LOL

I really liked the fact that is was minimally processed.  Would a Boca Burger taste better?  Heck yeah-but those too are processed heavily.  I went into this whole thing saying I wanted to avoid a lot of processed food, and those were included.  Now, I believe they are WAAAAAAY better than a big hunk of beef, but I still don't want to get into the habit of living on Garden Burgers or Morning Star items.  In moderation, they are fine!


Hearty Bean Burgers
Makes about 4 burgers.


1 generous cup cooked kidney beans
½ cup rolled oats (not instant)
2 tbsp Kikkoman soy sauce, or to taste
¼ tsp garlic powder
few drops Colgin liquid smoke (optional)
expeller-pressed canola oil, for skillet
1 small red onion sliced into rings for topping


Drain and mash kidney beans.
Add oats.
Add soy sauce and garlic powder. If using, add about 3 drops of Colgin liquid smoke.
Mix thoroughly.
Chill 20 minutes in fridge to firm up, unless beans were stored in fridge and pre-chilled.


Make patties.
Pan-fry in oiled skillet.
Brown both sides.
Top with raw or stir-fried onions.


Serve on artisan bread smothered with Vegenaise mayo and Dijon mustard or other condiments. If you’re one of those folks who thinks cayenne hot sauce should be spattered on everything, you’re right and this is no exception.


Invent dozens of new variations, such as adding chopped baby portobello mushrooms or 1 tablespoon of barbecue sauce to the bean mixture. Portobellos provide a deep, rich flavor. By using kidney beans and rolled oats as the basic foundation for homemade burgers, the possibilities are endless.