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    Vegan Meal Plans for Fall and Winter
    Vegan Meal Plans for Fall and Winter
    Vegan Meal Plans for Fall and Winter
    Ebook232 pages1 hour

    Vegan Meal Plans for Fall and Winter

    By Cathleen Woods

    ()

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    About this ebook

    Vegan Meal Plans guides you in the preparation of 20 different dinners; enough for one month of weeknight meals, with some leftovers to bring for lunch the next day. There are over 60 vegan recipes, all with nutritional and serving size information included, most with pictures of the finished dinners, tips on vegan cooking, grocery lists for each week, and ideas on how to put it all together in a hurry.

    Vegan Meal Plans focuses on fall and winter seasonal produce that most people can get at their local market, including sweet potatoes, butternut squash, pumpkin, spaghetti squash, kale, collard greens, apples, beets, broccoli, garlic, onions, and more. We believe in whole meals made with whole grains, a variety of beans and legumes, fruits and vegetables, and nuts and seeds, and most of our vegan meal plan centers around these whole foods, although we do add in vegan desserts and treats.

    Many of our vegan recipes can be adapted to gluten-free, no added oils, or other dietary restrictions, and we give tips on how you could use different fruits and vegetables in meals, based on preferences and availability.

    Here are the first two weeks in Vegan Meal Plans:

    Week One Vegan Recipes

    Day 1
    Spaghetti and “Meat” Sauce
    Cloudy with a Chance of Tofuballs
    The Best Caesar Salad
    Crunchy Garlic Bread
    Dessert: Dried Fruit and Nut Chocolate Bark

    Day 2
    Lentil Vegetable Soup
    Crusty Whole Grain Bread
    Dessert: Basic Fruit Smoothies

    Day 3
    Kale and Ricotta Lasagna
    Dessert: Classic Chocolate Pudding

    Day 4
    Quinoa with Garlic Beans and Roasted Veggies
    Dessert: Fruit Salad

    Day 5
    Whole Wheat Pizza
    Toppings: Olives, capers, sun-dried tomatoes, garlic, onions, mushrooms, tempeh
    Dessert: Banana Splits with fruit topping

    Week Two Vegan Recipes
    Day 1
    Tofu Mac-N-Cheese
    Simple Steamed Broccoli
    Cheesy Dill Popcorn
    Dessert: Old Fashioned Gingerbread

    Day 2
    Roasted Garlic Hummus and Pita
    Mediterranean Tabbouleh
    Greek Salad with Lemon Vinaigrette
    Dessert: Lemon Sorbet

    Day 3
    Butternut Squash, Sweet Potato, and Apple Soup
    Green Salad with Lemon Vinaigrette
    Dessert: Baked Cinnamon Apples

    Day 4
    Couscous with Beans, Greens, and Lemon Vinaigrette
    Dessert: Green Zombie Fruit Smoothies

    Day 5
    Kidney Bean Burgers
    Lemon-Dill Potato Salad
    Steamed Green Beans
    Dessert: Amazing Apple Crisp

    LanguageEnglish
    PublisherCathleen Woods
    Release dateSep 27, 2011
    ISBN9781466102255
    Vegan Meal Plans for Fall and Winter
    Author

    Cathleen Woods

    Founder of Vegan-Nutritionista.com and author of:Baby Led Weaning for VegansVegan Christmas CookiesVegan Cooking for BeginnersA Fresh New Vegan YouVegan Meal Plans for Fall and WinterVegan Meal Plans for Spring and SummerThe Vegan Bread Box

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      Book preview

      Vegan Meal Plans for Fall and Winter - Cathleen Woods

      When cooking today, I would start with the sauce as it takes the longest to cook. Then work on the tofu balls. While they are cooking, you can put the salad dressing together and prepare the chocolate bark.

      Spaghetti and Meat Sauce

      Serves: 6

      Preparation Time: 15 minutes

      Cooking Time: 15 minutes

      We are going to use this sauce all week long, so the most efficient thing to do is make a triple batch the first day of the week. Package the other two batches in air-tight Tupperware containers for the lasagna and pizza later in the week. This saves a huge amount of time and makes the rest of the week stress-free. Some people even like to make that kind of food on the weekend and store it for the week so they have little-to-no cooking to do during a busy work week. You can jazz up the sauce for the lasagna with more basil and the pizza with more oregano.

      This pasta sauce has tons of vegetables hidden in it, so you can sneak them by any vegetable-suspicious kids. I like to blend the sauce at the end so it comes out with a grainy-smooth consistency that resembles thick meat sauce. If you like chunky sauces, feel free to skip the blending.

      Experiment with different whole grain pastas. I remember when I first switched to whole wheat pasta, I used to think it tasted heavy and earthy, but now the flavor of durum semolina pasta is beyond bland to me. At most grocery stores you can find pastas made from quinoa, millet, rice, and other whole grains.

      Ingredients:

      1 lb. 100% whole grain pasta

      1 32 oz. can of tomatoes

      ½ large onion, chopped

      1 carrot, chopped

      1 c. frozen edamame, shelled

      1 clove garlic, minced

      1 Tbsp. olive oil

      ½ tsp. oregano

      ½ tsp. basil

      ¼ tsp. red pepper flakes, to taste

      salt and pepper, to taste

      Directions:

      Heat the olive oil in a pan and saute the onions with a pinch of salt for a few minutes, until soft. Then add the garlic and saute for another minute.

      Add the carrots and cook until they are slightly tender, about 3-5 minutes. Add edamame and heat through. Then add remaining spices and tomatoes. Cook for about 5 minutes until warm and fragrant. Pour the sauce into a blender (or use an immersion blender) and pulse until it reaches desired texture.

      Per serving: 197 calories, 4g fat, 34 calories from fat, 36g carbohydrates, 8g dietary fiber, 0mg cholesterol, 63 mg sodium, 19.3 mg vitamin C, 19.9mcg vitamin K, 90.7mcg folate, 22.3mcg selenium, 4799IU vitamin A, 1.6mg manganese

      Cloudy with a Chance of Tofu Balls

      Serves: 4

      Preparation Time: 15 minutes

      Cooking Time: 10 minutes

      Ingredients:

      1 lb. firm tofu, drained, blotted, and mashed

      ½ c. uncooked rolled oats

      2 Tbsp. tamari

      ¼ c. parsley, minced

      2 tsp. onion powder

      1 tsp. garlic powder

      1 c. whole wheat pastry flour

      ½ c. nutritional yeast

      Directions:

      Combine everything in bowl and mix well with your hands. Shape into tight 1½ inch balls. Saute in sesame oil or olive oil until browned on each side.

      Per serving: 340 calories, 6g fat, 52 calories from fat, 28g protein, 51g carbohydrates, 14g dietary fiber, 0mg cholesterol, 526mg sodium, 1240IU vitamin A, 20.4mg vitamin C, 276mg calcium, 140mg magnesium, 580mg phosphorous, 65.3mcg selenium, 231mcg vitamin K, 2.7mg manganese

      The Best Caesar Salad Ever- Vegan or Not

      Serves: 8

      Preparation Time: 5 minutes

      Cooking Time: N/A

      Ingredients:

      1 garlic clove, minced

      ½ Tbsp. tahini

      ½ Tbsp. mellow white miso paste

      1 Tbsp. lemon juice

      ½ tsp. soy sauce

      ⅛ tsp. vegan Worcestershire sauce (optional)

      2 ½ Tbsp. olive oil

      1 Tbsp. nutritional yeast

      salt and pepper

      1-2 heads romaine lettuce

      Directions:

      Combine garlic, tahini, miso, lemon juice, tamari, and Worcestershire sauce. Whisk in the olive oil and season with salt and pepper to taste. Wash and dry the lettuce and cut into bite-size pieces. Toss the dressing over lettuce until lightly coated and serve immediately.

      Per serving: 86 calories, 6g fat, 50 calories from fat, 3g protein, 7g carbohydrates, 3g dietary fiber, 0mg cholesterol, 509g sodium, 0.3mg manganese, 6828IU vitamin A, 19.7mg vitamin C, 86.4mcg vitamin K, 125mcg folate

      Crunchy Garlic Bread

      Serves: 4

      Preparation Time: 2 minutes

      Cooking Time: 5 minutes

      Chefs on the Food Network do this all the time, so you might have already picked up on the tip. If not, this is the easiest way to make a tasty garlic bread. Make this a whole grain recipe by looking for those breads with the first ingredient as whole.

      Ingredients:

      Bread, any type or amount you want

      Clove of garlic

      Directions:

      Toast the bread until it's crispy and light brown. Immediately after you take the bread out of the toaster, rub the garlic all around the top of the bread.

      Maggie's Dried Fruit and Nut Chocolate Bark

      Serves: 6

      Preparation Time: 15 minutes

      Resting Time: 20 minutes+

      This is an easy dessert that you can make ahead of time and store in an air-tight container. It needs an hour or so to cool and set, so making ahead is smart, unless you have the will power to wait. You can add any type of dried fruit and nuts you have at home, and could even throw in some seeds, pretzels, or coconut flakes. This is the basic recipe.

      Ingredients:

      2 c. semi-sweet chocolate chips

      ¼ c. dried cranberries

      ¼ c. chopped walnuts

      ¼ c. chopped almonds

      Waxed paper lined cookie sheet

      Directions:

      Melt the chocolate chips over a double boiler (in a heat-safe bowl that rests on top of a pot of lightly boiling water without letting any water get in.) Stir frequently and when the chocolate is melted, pour it onto a waxed paper lined cookie sheet (or use aluminum foil), using a spatula to spread it to your desired thickness.

      Toss the fruit and nuts over the top, making sure to get equal portions all over.

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