Thank you Slynny. Please do.
Well, this is what I've thought of so far. A few things might not be quite what she wanted, but I think she can swing it. I still need to add snack ideas and want to give her nutritional information. What do you think? How can I improve it? Thanks again everyone.
Sunday
~~~
Breakfast:
"Cinnamon and Potato Pancakes"
(makes 4 pancakes)
Veggie oil spray
2 c frozen hash brown potatoes, thawed (or cooked leftover hash browns)
2 tsp cinnamon
2 c prepared pancake batter
Spray a large frying pan with oil. Add hash browns and cook until crisp. Sprinkle with cinnamon. Divide potatoes into 6 separate stacks in the pan and pour 1/2 cup batter onto each stack. Mix each stack with the batter, right in the pan. Cook until each side is golden brown. Serve with syrup and sliced bananas, if desired.
source: source: Vegan Meals for One or Two; by Chef Nancy Berkoff, R.D.
Lunch:
Veggie hotdogs (I use Light Life Smart dogs or Tofu Pups) and Bush's Vegetarian baked beans. Serve hot.
Dinner:
"Tortilla-Black Bean Casserole"
makes a lot
2 c. chopped onion
1 1/3 c. chopped green pepper
14 oz can stewed tomatoes
3/4 c. salsa
1/2 t. garlic
2 t. cumin
2 15-oz cans black beans, drained
8 corn tortillas
1 1/2 c. shredded vegan cheese (opt but suggested)
In a large skillet over medium heat, combine first 6 ingredients, bringing the mixture to a boil. Reduce heat and simmer uncovered for 5 minutes. Stir in beans. Spread 1/3 of the bean mixture over the bottom of a 13x9 pan. Top that with half of the tortillas, overlapping as necessary and half of the cheese. Add another 1/3 of the bean mixture, then remaining tortillas and bean mixture. Cover and bake at 350 for 30 minutes or until heated through. Sprinkle with remaining cheese and let stand for 10 minutes. Garnish with shredded lettuce and chopped tomatoes. For more of a Mexican flair, add slices of avocado on top or your favorite guacamole.
This is wonderful if you're in a south-of-the-border mood. Add a little spanish rice and a glass of your favorite sangria for a complete and tasty meal.
source:
http://vegweb.com/food/casseroles/3391.shtml
I love this recipe. It's really versatile. I change it every time I make it. Tim and I use Tofutti cheese and top it with vegan sour cream (Tofutti Sour Supreme is our favorite). Next time, I think I'll add enchilada sauce, & corn kernels and top with olives just to experiment.
Dessert:
"Fried Bananas with Cashews"
2 tbsp canola oil
3-4 ripe bananas, peeled, sliced diagonally
Cinnamon
4 tbsp chopped cashews
Heat oil in non stick skillet over med-heat and gently saute bananas. Sprinkle with dash of cinnamon and cook until bananas are soft and starting to brownat the edges. Sprinkle with cashew pieces at last minute. Serve. Top with vanilla soy ice cream if desired. Serves 3-4 (one banana per person).
source: Recipes from a Vegetarian Goddess; by Karri Allrich
------------------------------------------------------
Monday
~~~
Breakfast:
Microwave instant hot cereal, slice some fruit or sprinkle some berries on top, and add nutritional yeast or ground flax and nuts.
Lunch: (make night before)
"Cool-As-A-Cucumber Soup"
makes 2 servings
1 c peeled, chopped cucumber
1/2 c cold vegetable broth
1/4 c silken tofu
2 tbsp chopped green onions
White pepper to taste (about 1/2 tsp)
1/8 c shredded carrots
1tbsp chopped fresh parsley
Place cucumber, broth, tofu, onions, and pepper in blender. Process until just smooth. Pour into serving bowls and top with carrots and parsley. Chill for atleast 30 minutes before serving.
This will last up to 2 days in the refrigerator.
total calories per serving: 36 total fat as % of daily value: 2% protein: 3 gm fat: 1 gm Carbs: 5 gm calcium: 28 mg iron: 1 mg sodium: 257 mg dietary fiber: 1 gm
source: Vegan Meals for One or Two; by Chef Nancy Berkoff, R.D.
Dinner:
"Fettuccini Alfonso"
Yield: 6 servings
Serve with a crisp, tossed salad and fresh italian bread, and your meal is complete.
1.5 C frozen corn kernels
1.5 C plain low fat, non-dairy milk (soy, rice, almond)
2 Tbsp tahini (optional)
1 tbsp onion granules
1 tsp salt
1 (15.5 oz) can Great Northern Beans, rinsed and well drained
1 lb fettuccini
cracked black pepper
Thaw corn by transferring to mesh strainer and placing under hot, running tap water. Stir carefully until completely thawed, drain well and measure.
Place corn, milk, tahini and seasonings in blender and process until completely smooth. It may take several minutes to pulverize corn.
Pour mixture into a medium saucepan and stir in beans. Warm over med-low heat until beans are heated through, stirring often.
While Sauce is heating, cook fettucini in a large pot of boiling water until al dente. Drain well and return to pot. Add the hot sauce and toss until evenly coated. Serve immediately, topping each portion with a generous amount of the pepper.
Per serving: calories: 251, protein: 11 gm., carbs: 50gm. fat: 1 gm
source: The Uncheese Cookbook; by Joanne Stepaniak
_____________________________________________
Tuesday
~~~
Breakfast:
Breakfast Shake and whole grain bagel topped with peanut butter or fruit
Lunch:
"Cheesey Potato Boats"
Serves 4 Eat a salad of fresh greens with italian dressing along with this
4 large baking potatoes
1/2 small butternut squash
1/2 cup soy margarine (Earth Balance, Willow Run, etc)
sea salt
pepper
Place baked potatoes in preheated 450* oven. Do not wrap in foil, you want the skin to be tough. Bake for one hour.
While potatoes are cooking, steam or boil the butternut squash until tender (steamed is better). Drain the squash.
Remove the spuds from the oven and cut in half. Scoop the guts out and put into a big bowl. Make sure that you leave about a 1/4" of potato attached to the skin. Add the cooked squash and margarine and a little sea salt, if you like. Mash it all together until you get the consistency of lumpy mashed potatoes.
Place skin halves on baking sheet and scoop mixture back inside each skin. Place bake in oven for 10 minutes. For crispy tops, coat top with melted soy margarine and place under broiler for 3-5 minutes. Good eating!!!!!
source:
http://vegweb.com/food/vegetables/3811.shtml
I like topping these with Bac-os. Bet you didn't know Bac-os were vegan, did ya?!
Dinner:
"Sante Fe Stuffed Peppers"
1 pouch (1 cup) frozen BOCA Meatless Original Ground Burger
1/2 cup frozen corn
1 cup salsa, divided
3/4 cup cooked brown or white rice
1/2 cup shredded tofutti or other soy cheese
1 Tbsp. Chopped fresh cilantro
1 large bell pepper, cut in half lengthwise, seeds removed
HEAT and stir ground burger, corn and 1/2 cup of the salsa in nonstick skillet on medium heat 5 minutes or until thawed. Remove from heat. Stir in rice, cheese and cilantro.
MIX remaining 1/2 cup salsa and 2 Tbsp. water in bottom of 8-inch glass baking dish. Spoon burger mixture firmly into pepper halves; place in dish. Cover with foil.
BAKE at 400°F for 30 minutes. Spoon sauce from bottom of dish over peppers before serving. Makes 2 servings.
source:
http://bocaburger.com/main.aspx?m=boca_recipes
_____________________________________
Wednesday
~~~
Breakfast:
Cold cereal (the healthy kind!) topped with soymilk.
Lunch:
"Italian Eggplant Sandwiches"
1 eggplant
1/2 cup soy milk
Egg replacer, equivalent to 1 egg (I use Ener-G brand)
Salt to taste
1/2 cup flour
1 cup Italian-style bread crumbs
4 sub rolls, sliced
1/2-1 cup marinara sauce
Preparation:
Preheat the oven to 400 degrees F. Peel and cut the eggplant into 1/4-inch slices and set aside.
Combine the soy milk and egg replacer and a pinch of salt (if desired) and mix well. Set up a breading station with one bowl for each: flour, egg replacer mixture, and bread crumbs. Dredge the eggplant in flour and shake off the excess. Submerge the eggplant in the egg replacer mixture, shake off the excess, then coat evenly with bread crumbs. Place the eggplant in a single layer on a lightly greased baking sheet. Bake, uncovered, for 15 to 20 minutes, or until the eggplant is crisp on the outside and tender inside.
Place the eggplant slices on the sub rolls, top with marinara sauce, and serve immediately.
Makes 4 servings
source:
http://www.goveg.com/l-recipes.html
Dinner:
"Lucky Luau Kebobs"
Pineapple and pork are commonly paired in Hawaiian fare, but you can enjoy the taste of the islands with these pig-friendly kebabs. Aloha!
Ingredients:
Tempeh
Teriyaki sauce
Button mushrooms
Sweet potatoes
Walla Walla onions (or other sweet onions)
Fresh pineapple, cut into 1-inch chunks
Red and green bell peppers, cut into 1-inch squares
Cooked brown rice
Preparation:
Steam the tempeh for 15 minutes, then let it cool. Cut the tempeh in half lengthwise, then cut it into 1 1/2-inch pieces. Pour teriyaki sauce into a shallow container and add the tempeh slices. Marinate in the refrigerator, stirring occasionally, for at least 1 hour.
Meanwhile, trim any rough ends from the stems of the mushrooms. Steam the sweet potatoes until just done, let cool, then cut into 1-inch chunks. Parboil the onions, then cut into quarters.
Alternately thread the tempeh, mushrooms, sweet potatoes, onions, pineapple and peppers on skewers. Brush with teriyaki sauce and grill for about 10 minutes, turning several times to cook evenly. Serve over brown rice.
TOP TIP: Colorful kebabs served over pasta or rice make any get-together more festive. Grill at least four or five different vegetables, along with tempeh, tofu, or another "mock meat," and allow two full skewers per guest.
source:
http://www.goveg.com/l-recipes.html
Dessert:
Marie Callendar frozen fruit pie.
