Thursday, February 18, 2016

Plan Feb 18-24 for Mia

Breakfast: smoothie
Lunch: leftovers
Dinner: Triple Green Quesidilias

Breakfast: Pesto Potato Scramble
Lunch: leftover Triple Green Quesidilias
Dinner: Cauli-power fettuccini alfredo

Breakfast: Pesto Potato Scramble
Lunch: leftover cauli-power fettuccini alfredo
Dinner: (vegan pizza)

Breakfast: Cinnamon Roll Mug cake
Lunch: leftover (vegan pizza)
Dinner: Tofu strips and chips

Breakfast: Pesto Potato Scramble
Lunch: leftover tofu strips and chips
Dinner: Chili sweet slaw wrap

Breakfast: Cinnamon Roll Mug Cake
Lunch: leftover chili sweet slaw wrap
Dinner: Vegan chili & cornbread

Breakfast: Pesto Potato Scramble
Lunch: vegan chili & cornbread
Dinner: Southwest spaghetti squash

Pesto Potato Scramble (makes 4 servings)
4 potatoes dice
15-oz can white beans drain, rinse
2 cups fresh basil
1 tsp onion powder
1 tsp garlic powder
6 tbsp white wine
½ cup (4-oz) soy or almond milk
hot sauce (your fave) (optional)

1. Preheat oven to 400F and line a baking sheet with parchment paper.
2. Rinse potatoes under water but shake off excess (potatoes should be damp).
3. Bake for 8-15 minutes, until fork-tender and golden around the edges.
4. Meanwhile, combine beans, basil, spices and wine in a food processor and pulse until well combined.
5. Add milk as needed to achieve a smooth, creamy consistency.
6. Add more milk to thin, so it's not a thick hummus, more like a rich sauce.
7. Toss baked potatoes with pesto.
8. Drizzle with hot sauce, if desired.

Cinnamon Roll Mug Cake
1/4 c flour1/4 tsp baking powder4 tbsp almond milk1 tbsp honey or maple syrup1/4 tsp vanilla extract1 tbsp brown sugar1/4 tsp cinnamon1 bananaIn a mug, stir all ingredients together except banana. Microwave for 1 min, 25 seconds. Slice banana, sprinkle a little additional cinnamon and top the mug cake and microwave for an additional 30 seconds.

Triple Green Quesadillas (makes 2 servings)
2 garlic cloves mince
6-oz broccoli florets
2 cups fresh spinach
2 flour tortillas
1/2 cup plain hummus

Chipotle Sauce
3-oz plain vegan yogurt
1 chipotle chiles in adobo

To make sauce: Combine yogurt and chipotle pepper in a blender and blend until smooth. Taste and add more chipotle or salt if desired.

1. Line a pan with ¼-cup water.
2. Sauté garlic for 30 seconds.
3. Add broccoli and cook, stirring frequently, until bright green and tender.
4. Add spinach and stir while cooking so it softens, cooking until water evaporates.
5. Turn off heat and set aside briefly.
6. Top half of each tortilla with broccoli mixture and a dollop of hummus.
7. Fold over and press down.
8. Toast in a dry nonstick pan for 3-4 mins on each side or until warm and crisp.
9. Drizzle Chipotle Sauce over quesadillas.

Tofu strips  & Chips (makes 2 servings)
15-oz extra-firm tofu drain
1 lemon (juice)
2 tbsp low-sodium soy sauce
2 tbsp yellow mustard
1 tsp pure maple syrup
1 tsp balsamic vinegar
¼ tsp smoked paprika
¾ cup breadcrumbs
2 potatoes cut into fries

Tartar Sauce
2 tbsp mayo (or yogurt)
1 tbsp dill relish (or dill pickle)
1 tsp fresh lemon juice

To Make Tartar Sauce: Whisk all ingredients together until well combined.
Tofu strip Directions:
1. Press tofu and slice into 1-inch sticks.
2. Place tofu in dish
3. Whisk 2 tbsp lemon juice with 1 tbsp soy sauce and pour over tofu.
4. Cover and refrigerate at least 1 hour.
5. Preheat oven to 400F and line a baking sheet with parchment.
6. In a shallow bowl, mix mustard, 2 tbsp lemon juice, 1 tbsp soy sauce, maple syrup, vinegar and paprika together.
7. Place breadcrumbs in a shallow bowl.
8. Dip tofu in the marinade, then press into breadcrumbs, turning to coat.
9. Place breaded tofu on the baking sheet and bake 10 minutes. Gently flip and bake another 10 minutes, or until toasty.

To make “Chips”:
1. Soak fries in cold water 5-10 minutes.
2. Preheat oven to 425F and line a baking sheet with parchment paper.
3. Drain fries and shake excess water off.
4. Place in single layer with a little space between each fry and bake 10 minutes.
5. Flip and bake 5-15 minutes more, until puffed slightly, golden, and cooked.

Chili Sweet Slaw Wraps (makes 2 servings)
1 cooked sweet potatoes
2 flour tortillas
1/2 can black beans drain, rinse

Chipotle Slaw
3oz plain vegan yogurt
Chili powder
7-oz coleslaw mix

To Chipotle Slaw: Combine yogurt & chili powder. Taste and adjust. Toss with coleslaw mix until lightly but evenly coated.
1. Mash sweet potatoes with a fork.
2. Sprinkle with a little chipotle powder for extra heat (optional).
3. Spread mashed potato on tortillas.
4. Top with beans, Slaw and guacamole.
5. Roll up and enjoy.

Easy vegan chili (makes 2 servings)
1 (15-ounce) can black beans
1 (15-ounce) can kidney beans 
1 (7-ounce) can diced tomatoes (with juice)
1 (7-ounce) can enchilada sauce (preferably green-chili style)
Sea salt and fresh ground pepper, to taste
Combine all in saucepan. Heat & enjoy

Southwest Spaghetti Squash (makes 2 servings)
1 spaghetti squash
2 cups kale steamed
1 cup black beans (1/2 can from earlier this week)
hot sauce (i.e. Cholula) (optional)

Quick Queso
1 cup (8-oz) soy or almond milk
⅓ cup nutritional yeast
3 tbsp flour
1 tsp onion powder
½ tsp garlic powder
½ tsp ground cumin
¼ tsp paprika
¼ tsp chili powder
¼ cup salsa

To make Queso: Whisk milk through chili powder together in a saucepan. Bring to a boil over medium heat, stirring often. Once it thickens, stir in salsa.
To cook spaghetti squash: Stab squash with a fork and microwave 10-12 mins, or until fork- tender OR slice lengthwise, place in an oven- safe dish face down with 1-inch water. Bake for 30-45 mins at 400F. Remove seedy matter and use a fork to pull away the spaghetti strands.
1. Warm Queso in a large pot over low.
2. Stir in cooked squash and use tongs to incorporate until lightly coated.
3. Fold in kale until softer.
4. Fold in black beans.
5. Serve drizzled with hot sauce.

Grocery List:
Cauliflower 1 head
Potatoes 6
garlic 1 head
broccoli 6 oz (1 cup)
spinach 16 oz (2 cups)
lemon 1
sweet potato 1
coleslaw mix 7oz
spaghetti squash 1
kale 16 oz (2 cups)
tofu extra firm 1
can white beans 1
soy/almond milk
flour tortilias 4
hummus 1
vegan yogurt plain 1
can adobo chili 3
panko breadcrumbs 8oz
relish (small- even swiping three or four packets from the food court would probably do)
can black beans 2
can kidney beans 1
can diced tomatoes 7oz
can enchilada sauce 7oz (green is better)

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