Meal Planning

Time for weekly meal planning.  Since I didn't end up cooking a few nights last week, there were a few meals I didn't end up making that I'm carrying over to this week.  The breaded tofu strips etc. will be today.  They should leave some nice leftovers that Simran might actually eat for lunch tomorrow.  Here is what is currently in my fridge (not including the ingredients that will get used up when I finish making meals originally intended for last week):  some Italian parsley, a sweet potato and a half, a crown of broccoli, and a couple containers of tofu of varied firmness.

Crispy Breaded Tofu Strips and Winter Squash Mac 'n Cheeze and Buffalo Hummus with Celery Sticks and Green Peas
I used up the fresh spinach I had, so I'm just making a side of peas to have something green with this tonight.  And maybe the crown of broccoli to go with the celery and hummus.

Spicy Vegetable Curry

Tofu Scramble and Green Banana Power Blended Salad and some kind of healthy muffins or oat-based pancakes

Easy Healthy Veggie Pizza and Beets & Beet Greens

Red Lentil & Squash Curry Stew
I wanted to focus on more bean and lentil meals this week since so many things I've made lately feature tofu for their protein.  This is a tasty meal we've had before.  It will use up whatever squash or sweet potato or pumpkin I have leftover in my fridge.

Tex Mex Spaghetti Squash with Black Bean Guacamole
I've never made spaghetti squash before, but other people swear by it, and this recipe looked okay and inexpensive to make.

Maple Baked Lentils with Sweet Potato and Collard Greens with Almonds
This recipe will use up any remaining sweet potato on hand.  I'll serve it alongside the whole grain sandwich rolls currently in my freezer.

Spaghetti Marinara with Veggie Meatballs & Ground Seitan
I'm just making whole wheat spaghetti and serving it with a jar of marinara that has some ground, seasoned seitan and the last of the frozen veggie meatballs from Trader Joe's and some chopped spinach in it.  This will be quick and easy for a night when I don't want to do anything.

Meal Planning

Time for weekly meal planning.  Here is what I currently have in the fridge to use up:  a bag of baby spinach, some carrots, half a red onion, a crown of broccoli, an avocado, more than half a dozen eggs, two Roma tomatoes, and a red bell pepper.  Here is what I'm planning to make:

Tofu Scramble and Green Banana Power Blended Salad and Banana Spice Muffins
We didn't end up making the tofu scramble and blended salad planned for last week.  We did finish off the zucchini-raisin muffins in the freezer though, so I'm going to use some of the enormous amount of frozen bananas on hand (I seriously have at least a dozen ripe bananas in my freezer) to make banana spice muffins.  It will be a healthy, vegan, oil-free version of a banana bread recipe I used to make often.  I find that if you take the muffin cups off any leftover muffins, put the muffins in a ziploc bag, and stash them in the freezer, you can put them in the microwave for about 30 seconds and have an easy snack whenever, especially for Simran.

Welsh Rarebit and Watercress Salad and Luxurious 7-Vegetable and "Cheese" Soup
I don't think Simran will eat fresh watercress -- she avoids most green vegetables these days, especially raw ones -- so I'm also making this soup that contains hidden broccoli.  Welsh rarebit isn't in the least bit healthy, but I like it and have some eggs in the fridge that need to be used up, and I don't know the next time I'll have eggs on hand to make this dish since I rarely ever buy them anymore.  I plan to make fresh baguettes for the Welsh rarebit.  I'd like to try an oil-free vinaigrette on the watercress -- something with a champagne vinegar and Dijon mustard base.  If it tastes weird, I figure I'll add small amounts of oil until it doesn't.

Rigatoni Alla Anthony
This is my favorite dish from a restaurant in our town.  It's just pasta with artichoke hearts, spinach, tomato, and onions.  I figure it should be pretty easy to replicate and make slightly healthier (whole grain pasta, reduce oil, etc.) at the same time.  I'm thinking of adding a can of white beans too.  Maybe.  I plan to serve any leftover baguette on the side of this dish, either just plain or -- if I'm feeling ambitious or the bread is feeling stale -- as crostini with an artichoke/olive tapenade (another recipe rip-off from the restaurant).
Crispy Breaded Tofu Strips with Buffalo Hummus & celery sticks and Winter Squash Mac 'n Cheeze
Last time I made the crispy breaded tofu strips, they were rather bland, though Simran liked them.  I saw this recipe for buffalo hummus, flavored like spicy wings, so I figured it might make an interesting dip, alongside some celery sticks.  In order to avoid having to make a separate green vegetable, I'm going to throw some ribbons of spinach in the mac 'n cheeze.

Curry Pumpkin Soup and Tasty Breaded Seitans (No Oil!) and Collard Greens with Almonds
We all loved the vegan version of this soup with coconut milk so much that I'm eager to make it again.  Even Simran ate the leftovers until they were gone, and she usually hates leftovers.  I'm making my breaded seitan recipe in the style of the crispy breaded tofu strips -- baking without any pan frying.  I think they'll cook up okay, and they should make for easier finger food for Simran since they won't be all oily like they usually are.

Spicy Vegetable Curry
This is an easy dish that will use up some of the carrots in the fridge.  I have a small amount of curry base leftover in my freezer from making vegetarian korma that I might add too, just to get rid of it.

Easy Healthy Veggie Pizza and Beets and Beet Greens
I have a few whole grain tortillas in the fridge that promise to go bad in another week, so I'm using them up making vegan tortilla pizzas.  Any fresh greens I have leftover will go on top.

Vegan Overnight Oats

I discovered this recipe for vegan overnight oats on OhSheGlows.com a couple months ago, and now I eat it every morning.  Before I found this recipe, I had been trying to get used to eating GrapeNuts with fruit and soy milk every morning because there are very few other breakfast cereals without sugar or undesirable additives.  But I just don't like GrapeNuts that much.  Fortunately, I love this cold oatmeal, which is cheap, easy, and healthy, and since I make it before bed, all I have to do in the morning is pull it out of the refrigerator and get a spoon.

It took Simran a couple of weeks of showing an interest in this breakfast and then refusing to taste it before she finally ate a bite.  Now she chases her baby oatmeal with a solid third of my breakfast every morning (I eat really fast so that she can't take more than that, or she might eat it all).  It should be easy to transition her from baby oatmeal to grown-up oatmeal now.

Ingredients

• 1/3 cup old-fashioned rolled oats
• 1 cup unsweetened almond milk
• 1 tablespoon chia seeds (the cheapest ones I've seen are in the bulk bins at Whole Foods)
• 1 banana, peeled/quartered/chopped
• 1/4 teaspoon pure vanilla extract (optional -- I often omit this ingredient, though it does add something to the flavor)

Directions

1. Mix all ingredients in a small bowl, cover, and refrigerate overnight.  Stir well before eating.

Meal Planning

Sameer is going to NYC again this week, so Simran and I are having another week of sandwiches.  Currently in the fridge I have about a cup and a half of cubed sweet potato, 8 oz. of cremini mushrooms, and a bag of baby spinach to use up.  I also seriously need to clear out the contents of the freezer.  The thing is packed full, mostly with homemade stuff in plastic containers.  Here is what I'm making this week:

Chunky Ratatouille Sauce over Barley and Collard Greens with Almonds
I'm not sure what Simran will think of this recipe, but it will use up the cremini mushrooms as well as some celery still in my fridge.  The ratatouille recipe is a new one from Neal Barnard's The Cancer Survivor's Guide.

Garden Pretzel Sandwiches and Crudites with Homemade Ranch Dip

Vegetarian Reuben Sandwiches and Crudites with Homemade Ranch Dip

Vegetarian Turkey Club and Vegan Cream of Broccoli Soup

New York-Style Veggie Pizza and Kale in Walnut Sauce
This will use up the walnut sauce in the fridge, as well as one of the homemade pizza doughs in my freezer.

Thai Green Curry
This dish will use up my leftover sweet potato.

Tofu Scramble and Green Banana Power Blended Salad and leftover Zucchini Raisin Muffins from the freezer

Vegetarian Turkey Club

This is a surprisingly low-calorie sandwich for how filling it is.  It's one of the first things I made to replace a beloved meat dish when I went vegetarian many years ago.  You can make the entire thing vegan by using vegan mayonnaise.

Ingredients
2 slices bread (I like 100% whole wheat)
1 serving (usually 4 slices) vegetarian turkey slices (I like Tofurky and Smart Deli brands best)
2-3 slices vegetarian bacon (Morningstar brand, from the freezer section)
2 leaves romaine lettuce
3-4 small slices of tomato
1 tbs mayonnaise

Directions

1. Toast the bread.  Microwave the bacon according to package directions.

2. Apply mayonnaise to one slice of toasted bread.  Pile on remaining ingredients, top with remaining slice of toast, and serve warm.

Chunky Ratatouille Sauce

This recipe comes from Neal Barnard's The Cancer Survivor's Guide.  Serve over pasta shells, brown rice, or your favorite whole grain.  I'm trying it over pearl barley tonight, since I have an enormous amount in my pantry. 

Ingredients
1 large eggplant, unpeeled, cut into 1-inch chunks
1/2 cup red wine or vegetable broth
2 small onions, diced
2 celery stalks, diced
6 garlic cloves, minced
1/4 - 1/2 cup water
8 oz cremini mushrooms, sliced
1 can (15 oz) fire-roasted tomatoes
1 tsp Italian seasoning
1/2 tsp dried thyme
1/2 tsp ground black pepper

Directions

1. Soak the eggplant chunks in salted water for 10 minutes.  Drain, rinse, and drain again.

2. Heat 1/4 cup of the wine in a nonstick skillet.  Add the onions, celery, and garlic, cover, and cook over medium heat for 10 to 15 minutes, or until soft, stirring occasionally and adding more wine if the vegetables start to stick.

3. When the onions and celery are soft, add the eggplant and 1/4 cup of the water. Simmer for 8-10 minutes, stirring occasionally, until the eggplant is soft. Add more water as needed to keep the mixture from drying out.

4. Stir in the mushrooms, tomatoes, Italian seasoning, thyme, pepper, and the remaining 1/4 cup of wine and simmer for 5 minutes.

5. Store in a covered container in the refrigerator, leftover Chunky Ratatouille Sauce will keep for up to 4 days.

Brie & Arugula Sandwich

This is my knock-off of a sandwich served at French Roast restaurant in NYC's West Village, where Sameer and I used to brunch.  The only difference is that the restaurant uses an herbed butter where I prefer Dijon mustard.

Ingredients
1 baguette
brie
baby arugula
tomato
Dijon mustard

Directions

1. Slice baguette into thirds (it looks fancier if you do it on the diagonal) and then cut each piece into top and bottom halves.

2.  Fill each sandwich with a thick layer (about 1 cm) of sliced brie, a layer of sliced tomatoes, and a handful of baby arugula.  Apply Dijon mustard, close sandwich, and serve.

White Bean Sandwich Spread

I invented this recipe for use on vegan paninis and other sandwiches that would benefit from something creamy and cheese-like.  It is based loosely on Esselstyn's simple no-tahini hummus, the fact that tahini-based hummus is usually much creamier and nicer tasting than that, and my love for blending white beans into other things.

Ingredients
1 15-oz can white beans (great northern, cannellini, or navy -- I can't tell the difference), drained and rinsed
1 tbs nutritional yeast
zest of one lemon
1 garlic clove
1 tbs Bragg Liquid Aminos (or low-sodium tamari)
1 tsp Dijon mustard
fresh ground black pepper, to taste
2 tbs low-sodium vegetable broth (or as needed)

Directions

1. Put all ingredients except vegetable broth in a food processor and blend.  Add low-sodium vegetable broth as necessary until a creamy, hummus-like consistency is achieved (for me, this took 2 tbs).  Serve on sandwiches or as a dip with crackers, crudites, or pita chips.

Meal Planning

Time for weekly meal planning.  Since Simran and I ate exclusively fancy sandwiches while Sameer was out of town last week, we're detoxing with some healthier meals this week, including a few new dishes from a library book I checked out called The Cancer Survivor's Guide by Neal Barnard MD.  I have the following things in the fridge that need to be used up:  a couple cups of baby arugula, 2 avocados, a red and a green bell pepper, and a couple hearts of romaine.  Here is what I'm planning to make:

Paninis and Curry Pumpkin Soup

Winter Squash Mac 'n Cheeze and Baked Tofu and Collard Greens with Almonds

Vegan Enchiladas with Cilantro Avocado Cream Sauce

Make-Your-Own Burritos and Spanish Rice

Mushroom Stroganoff and Kale in Walnut Sauce

Summer Rolls and Green Banana Power Blended Salad

Crispy Breaded Tofu Strips and Festive Fruited Yams and Green Banana Power Blended Salad

Crispy Breaded Tofu Strips

I found this recipe on OhSheGlows.com while looking for a breaded fake-meat dish that doesn't call for oil (though this one does call for greasing the baking sheet).  I'm guessing if this works out, I can use the same breading mixture on seitan, or even just cook my tasty breaded seitans in the oven without frying them first in the skillet.  This recipe is meant to resemble chicken fingers and closely resembles the tofu strips I made for po'boy sandwiches a few weeks ago.  

Ingredients

1 package firm or extra firm tofu

1/2 cup unsweetened almond milk (or other milk)

1 tbsp cornstarch

1/3 cup cornmeal

1/2 cup breadcrumbs

1/2 tsp chipotle chili powder

1/2 tsp kosher salt

1/8 tsp fresh ground black pepper

Directions

1. Press tofu: Rinse the tofu with water and place a couple kitchen towels on the counter. Wrap the tofu with another towel, place another towel on top, and finally several heavy cookbooks on top. Let sit for at least 20 minutes to soak out the water.

2. Meanwhile, whisk together the milk and cornstarch in a shallow dish. In another bowl, mix together the cornmeal, breadcrumbs, salt, and spices. Set aside. Preheat oven to 400F and grease a baking sheet with oil or nonstick spray.

3. Slice tofu into 8-9 strips, lengthwise, depending on how thick you want them. With one hand dip the tofu strip into the milk mixture and then into the cornmeal/breadcrumb mixture. Use other hand to sprinkle dry mixture all over the tofu. Coat both sides entirely and then place on baking sheet. Repeat with the rest.

4. Bake tofu on middle rack at 400F. Bake for 20 minutes, then flip the tofu, and then bake for another 15-20 minutes until crispy. Remove and serve with ketchup or dip of your choice.

[Edited 10/11/2013:  I used Panko for the breadcrumbs, and these were really good and crispy.  They also retained their crust better than any of the pan-fried breaded seitan or tofu I've ever made.  I reduced the cayenne to just a dash since it's hard to say how a toddler will take "a kick of heat," and they turned out surprisingly bland, based on how many other spices were in there.  I tried them with spicy mustard and ketchup and got the impression they would probably be at their best (at least the way I seasoned them, with very little cayenne) with either honey mustard dipping sauce or some sort of chipotle aioli.]
[Edited 11/10/2013: I alter the spices every time I make this dish in an attempt to perfect it.  It's still not there yet, but I changed the recipe above to reflect the best version I've had so far.]

Easy No-Oil Spanish Rice

I found this recipe on AllRecipes and made the healthier version below.  The oil does add something to the taste of cooked onion, so if I were making this for someone outside my family, I would use the oil as the original recipe says.  However, Sameer and Simran liked my version, which is substantially healthier and lower in fat.

Ingredients
2 tbs chopped onion
1 1/2 cups uncooked rice
2 cups low sodium vegetable broth
1 cup chunky salsa

Directions

1. Cook onion in a nonstick skillet over medium heat until tender, about 5 minutes.
2. Mix rice into skillet, stirring often until toasted lightly. Stir in broth and salsa. Reduce heat, cover and simmer 20 minutes, until liquid has been absorbed.

Veggie Summer Rolls with Spicy Peanut Lime Sauce

I found this recipe on OhSheGlows.com, and it is fantastic.  It doesn't sound like it should be as filling as it is, but the combination of fatty tofu and salty delicious sauce makes it an appetizer you can eat as a meal.  Make sure to make lots though.  Sameer and I still wanted more after we ran out.  It's also a great dish to make in advance and stash in the fridge until dinnertime.

Ingredients

• Spring Roll Wrappers (at least 8-10)
• 1 block firm or extra-firm tofu
• 1/2 English cucumber, julienned
• 1 red bell pepper, julienned
• 2 medium carrots, peeled & julienned
• 2 green onions, chopped
• 3-4 lettuce leaves, julienned
• 1/4 cup fresh Thai basil leaves, minced
• 1/4 cup cilantro, thick stems removed and minced
• 1/3 cup roasted & salted peanuts
• Herbamare or sea salt, to season

For the peanut lime sauce:

• 1-2 garlic cloves
• 2 tbsp sesame oil
• 1/4 cup natural roasted peanut butter
• 1/2-1 tbsp peeled & roughly chopped fresh ginger
• 3 tbsp fresh lime juice
• 2 tbsp low sodium tamari (or Bragg Liquid Aminos)
• 2 tsp sugar
• 1-3 tsp water, to thin out as needed

Directions

1. Press the tofu while you prepare the filling and sauce.
2. For the filling: Julienne the vegetables. Set aside, along with peanuts.

3. For the sauce: In a mini processor, process the sauce ingredients until smooth. Adjust to taste. You may prefer more sweetener, tamari, oil, or lime juice. Or mince everything by hand and whisk.

4. Slice pressed tofu into long thin strips. You likely won’t need the entire block.

5. Set up a roll making station and gather all of your ingredients in one area. Place a tea towel on the counter and fill a very large bowl with hot tap water. Dip one rice paper wrapper into the water and carefully submerge it once it gets soft. Hold it under water for about 10 seconds, or until soft, and remove from water carefully. Place it onto the tea towel and unfold any corners that may have rolled up.

6. Add the filling ingredients in the center of the wrapper. Be careful not to overfill or the wrappers will tear. Sprinkle with peanuts and a sprinkle of salt.

7. Roll the two sides of the rice wrapper inward and then flip the bottom over top the filling and roll forward. Place roll on a plate and cover with damp paper towels. Repeat for the rest.

8. Serve the rolls immediately with the peanut dipping sauce. If you have any leftover vegetables enjoy them dipped in the sauce on the side. Sauce should keep for at least a week in a sealed container in the fridge. Rolls will keep for 1-2 days in the fridge.

Collard Greens with Almonds

This recipe comes from Neal Barnard's The Cancer Survivor's Guide.

Ingredients
1/4 cup slivered almonds
1 large bunch collard greens (about 1 pound), rinsed
1 tbs rice vinegar
1 small garlic clove, minced or pressed

Directions

1. Toast the almonds in a small dry skillet over medium heat for 1 to 2 minutes, until golden. Remove from the skillet and set aside.

2. To remove the stems from the collard greens, work with one leaf at a time. Hold the stem in ond hand and strip the leaf away from the stem with the other hand.

3. Layer 5 collard leaves on a cutting board, roll them into a tight cylinder (like a cigar), and slice them crosswise into thin strips. Repeat until all of the leaves are sliced.

4. Pour 2 inches of water into a large saucepan and bring to a boil over high heat. Add the collard greens, cover, and steam for 4 minutes. Drain and transfer to a bowl.

5. Whisk together the vinegar and garlic in a small bowl until blended. Pour the vinegar mixture over the collard greens just before serving and garnish with the toasted almonds. Serve hot.

[Edited 10/11/2013: While I can't say I see how cooking greens in boiling water constitutes "steaming" them, this dish was surprisingly fantastic.  The greens were mild tasting and had barely a hint of garlic or vinegar, and the bizarrely large number of sliced almonds somehow made them taste like comfort food.  Simran didn't really try them, but Sameer and I loved them.  I'll definitely be making this again.]

Festive Fruited Yams

This recipe comes from Neal Barnard's The Cancer Survivor's Guide.  

Ingredients
4 yams or sweet potatoes, peeled and cut into 1-inch pieces
1 large green apple, peeled and sliced
1 cup fresh cranberries, or 1/4 cup dried cranberries
1/2 cup raisins
2 tbs sugar or other sweetener
1/2 cup orange juice

Directions

1. Preheat the oven to 350 degrees F.

2. Place the yams in a 9x13-inch baking dish. Top with the apple, cranberries, and raisins. Sprinkle with the sugar, and pour the orange juice over all.  Cover and bake for 1 hour and 15 minutes, or until the yams are tender when pierced with a fork.

3. Stored in a covered container in the refrigerator, leftover Festive Fruited Yams will keep for up to 3 days.

Mushroom Stroganoff over Fettuccine

I found this recipe in Neal Barnard's The Cancer Survivor's Guide.  Dr. Barnard's standards for diet are very similar to those of Drs. Caldwell Esselstyn, John McDougall, and Joel Fuhrman.

Ingredients
1 1/2 cups plus 2 tbs water
1 small onion, diced
1 pound cremini or button mushrooms, sliced
6 to 8 garlic cloves, minced
8 oz seitan, cut into strips
1 cup roasted red bell peppers, chopped
3 tbs unsalted tomato paste
2 tsp paprika
1/2 tsp ground black pepper
1/4 cup raw cashews
1 1/2 cups cooked or canned white beans, rinsed and drained
1/2 cup bean cooking liquid, water, or vegetable broth
2 tbs red wine vinegar or balsamic vinegar
2 tsp soy sauce (or Bragg Liquid Aminos)
12 oz fettuccine noodles (preferably whole grain)

Directions

1. Heat 1/2 cup of the water in a large nonstick skillet. Add the onion and cook and stir over high heat for about 5 minutes, until translucent.

2. Reduce the heat to medium. Stir in the mushrooms, garlic, and 2 more tablespoons of the water. Cover and cook for 5 minutes, stirring occasionally.

3. Add the seitan, bell peppers, tomato paste, paprika, and pepper.  Cover and cook over medium-low heat for 5 minutes.

4. Combine the cashews and the remaining cup of water in a blender. Process on high speed until completely smooth, about 2 minutes.  Add the beans and the bean cooking liquid and process on high for about 1 minute, until completely smooth. Pour into the skillet with the mushrooms.  Add the vinegar and soy sauce and stir until evenly mixed. Heat gently, adding additional water as needed, 1 tbs at a time, to achieve the desired consistency.

5. Cook the fettuccine in boiling water until just tender. Drain and rinse under cold water. Top with the mushroom mixture and serve immediately.

6. Stored in a covered container in a refrigerator, leftover Mushroom Stroganoff over Fettuccine will keep for up to 2 days.

Baked Tofu

I found this recipe for baked tofu in Neal Barnard's The Cancer Survivor's Guide. 

Ingredients
1 pound firm or extra-firm reduced-fat tofu
2 tbs soy sauce (or Bragg Liquid Aminos)
2 tbs water or low sodium vegetable broth
2 tsp brown rice syrup or other liquid sweetener
2 tsp balsamic vinegar
2 tsp minced garlic
1 1/2 tsp peeled and grated fresh ginger
1/4 tsp ground black pepper

Directions

1. Preheat oven to 400 degrees F.  Cut the tofu into 4 equal slices and arrange them in a single, tightly packed layer in a 9-inch square or similar baking dish.

2. Combine the soy sauce, water, syrup, vinegar, garlic, ginger, and pepper in a small bowl.  Pour evenly over the tofu and bake uncovered for 30 minutes.

3.  Stored in a covered container in the refrigerator, leftover Baked Tofu will keep for up to 3 days.

Pasta Salad

My mother used to make this dish with tricolor rotini, Presto salad dressing, and leftover cold turkey.  I've adjusted the ingredients over the years to make it vegetarian and a bit healthier (mostly by changing the pasta to whole wheat).  It can be made vegan by using a vegan salad dressing and omitting the meat.  This dish can easily be altered to your own taste.  Add other vegetables, such as chopped red bell peppers or grape tomatoes, and use whatever box of pasta and bottle of salad dressing you have on hand.

Ingredients
16 oz. whole wheat rotini (or tricolor rotini)
2 carrots, chopped
2-3 cups broccoli florets
4 oz. sliced black olives
4 oz. sliced green olives (sold by the jar as "salad olives")
1 cup chicken, turkey, or vegetarian chik'n strips, cooked/cooled/chopped (optional)
8 oz. Italian (vinegar-based, not creamy) salad dressing of your choice (I like Ken's Northern Italian Lite, which does contain cheese)

Directions

1. Boil the pasta, drain, and put into a sealable container.

2. Add remaining ingredients.

3. Seal container and shake to combine.  Serve warm or chilled.  Keeps in refrigerator for about 3 days.