Weekly Food Plan 8/29-9/5/2015

Well, I apologize that I didn't make it here last week. I spent most of the week in West Texas, where my son is for college, and also I go for work. The territory encompasses the entire West Texas region, as well as New Mexico, so I am supposed to be there monthly, which is nice because I can see my son. However, I hadn't been since last Spring, because of babysitting issues, so as you imagine, this was a busy week. But, it was GREAT hanging out with my son. Since I was last there, he has acquired, in addition to his dog Joey, two cats- Vinny and Alley. He has also moved into an apartment that he is not sharing with roommates. It was fun helping him fix it up and playing with the pets, who he treats as his children. That kid is going to make a wonderful father someday.

In addition to all that, we were busy getting my littlest son ready for school, which starts Monday. I also had an article to write for an industry publication (yes, they actually trust me to do this, haha!), and a webinar to host (again- that trust thing!). When it rains it pours! So, I am back to my planning and preparing this week, although admittedly, it may be a "get through it" week on the cooking front. I am going to try out three new recipes: Black Bean Enchiladas, found here: http://www.thegardengrazer.com/2012/03/black-bean-spinach-enchiladas.html, Tofu Popcorn Chicken, found here: http://thevedge.org/2013/02/tofu-popcorn-chickn-vegan-gluten-free/, and Hearty Vegetarian Bolognese, found here: http://www.cearaskitchen.com/hearty-vegetarian-bolognese-vegan-gluten-free/.

Later in the week, we are going to visit my husband's family in Arkansas, so I won't be cooking next weekend:)

Food Plan

Sunday: Souper Sunday: Yep, you guessed it. My favorite- Vegan Cream of Potato, Cauliflower, Kale Soup (I had withdrawals last week).

Monday: Black Bean and Spinach Enchiladas

Tuesday: Taco Tuesday- meat for my husband and chickpea for me. I will post recipe Tuesday or Wednesday. They are simple and delicious.

Wednesday: Leftovers

Thursday: Hearty Vegetarian Bolognese

Friday: Leftovers

Chef Pig always knows what's for dinner!

Shopping List

Fruits and Veggies

1. Cauliflower
2. Red Potatoes
3. Kale
4. Baby Spinach
5. Green Onions
6. Red Onions
7. Cilantro
8. Eggplant
9. Tomatoes
10. Jalapeños
11. Avocados
12. Apples
13. Bananas
14. Grapes
15. Mangos

Meat

1. Ground Beef

Dairy

1. Extra Firm Tofu
2. Eggs
3. Vegan Monterrey Jack Cheese
4. Yogurt

Frozen

1. Corn

Bread

1. Sandwich Bread
2. Tortillas

Packaged/Canned/Etc.

1. Spaghetti
2. Garbanzo/Fava Flour
3. Coconut Milk
4. Black Beans (canned)
5. Taco Shells
6. Tomato Paste
7. Tomato Sauce

Weekly Food Plan 8/16-8/22

This week we, like so many others, are getting ready for school to start. We are in the somewhat unique situation of having a college senior entering her last semester of college, and a 4 year old entering Pre-Kindergarten. This year will mark an ending of sorts- my daughter will graduate from college, and my baby will finish his preschool years.

I am feeling bittersweet about summer ending. The week after this, the week of the 23rd, I have to resume travelling with my job. I will have a whirlwind of travel activity through October, travelling to San Diego, Seattle, San Francisco, Houston, Lubbock, New Mexico, and Austin. This type of travel makes it very challenging to maintain the type of diet and lifestyle that I have, so I am torn between excitement (because I love my job) and dread (because what in the world will I eat? When will I work out? Oh my!). I guess I will be living on salad! Again. Yes, I go through this every year, if you couldn't tell!

Here is this weeks food plan. On Tuesday, we will be having chimichangas in lieu of tacos. I switch it up now and then, as chimichangas are "taco-y" in my opinion. I will post the recipe later this week. They are delicious! I will be trying two new  recipes this week. One will be okra marsala, as my garden is producing quite a bit of okra these days. The other, black  bean patties, I will be trying on Saturday, since I am on a quest to find the perfect veggie patty. See below for links to the recipes.

Weekly Food Plan

Sunday- Vegan Potato, Cauliflower, Kale Soup. Recipe here: http://bethshappyjoyfulfoodfulblog.blogspot.com/2015/07/my-favorite-soup-vegan-cream-of-potato.html
Monday: Vegan Spinach, Sundried Tomato, Olive Penne Pasta
Tuesday: Taco Tuesday- Veg. Chimichangas (with chicken added to some for my husband), Vegan Queso, Guacamole. Recipe here: http://bethshappyjoyfulfoodfulblog.blogspot.com/2015/08/tex-mex-month-homemade-guacamole.html
Wednesday: Leftovers
Thursday: Italian Lemon Herbed Chicken, Okra Marsala Recipe Here: http://blog.fatfreevegan.com/2013/07/roasted-okra-masala.html, Roasted Herbed Potatoes
Friday: Leftovers
Saturday: Smoky Black Bean Patties with Pineapple, Avocado Salsa and Spicy Chipotle Sauce. Recipe here: http://www.miratelinc.com/blog/meatless-monday-with-vegan-smoky-black-bean-patties-with-pineapple-avocado-salsa/

Shopping List:

Veggies/Fruits:

1. Apples
2. Bananas
3. Oranges
4. Mangoes
5. Grapes
6. Peaches
7. Tomatoes
8. Avocados
9. Cauliflower
10. Kale
11. Spinach
12. Broccoli
13. Red Peppers
14. Jalepenos (check garden first)
15. Ginger Root
16. Garlic
17. Cilantro
18. Pineapple Chunks
19. Limes
20. Romaine Lettuce
21. Potatoes

Spices:

1. Cumin Seeds
2. Garam Marsala
3. Asadetida

Meat:

1. Chicken Tenders for Fajita Chicken

Canned/Bulk/Processed:

1. 2 Cans of Diced Tomatoes
2. 1 Can Black Beans
3. Coconut Milk
4. 1 Can Chipotle in Adobo Sauce
5. Dried Black Eyed Peas
6. Millet
7. Cornmeal
8. Chickpea/Fava Flour
9. Cashews
10. Almonds
11. Salsa

Frozen:

1. Corn

Bread:

1. Gluten Free Hamburger Buns
2. Gluten Free Tortillas
3. Whole Grain Sandwich Bread

Dairy:

1. Almond Milk
2. Juices

A Wonderful Little Article On Traits of a Good Diet

I just finished reading this from mindbodygreen, and I loved it so much that I wanted to share it here. My daughter, who is as passionate about health, diet, and wellness as I (so much so that she is a yoga teacher, in her last semester of a nutrition degree at University of Texas, and is seriously looking at medical school) discuss this all the time- that there is actually MORE we all agree on. That despite the ongoing divide and debate between the vegan/vegetarian folks and the paleo camp, there is much common ground. Healthy, unprocessed, whole foods, no sugar, limited or no dairy, and mostly plant foods. No junk. We also all agree that in addition to diet, lifestyle is also very important. Getting adequate sleep, exercise, handling stress, and supplement where necessary- especially with Vitamin D.

 

Fresh, homegrown veggie goodness!

As Michael Pollen famously wrote, in his wonderful book, Food Rules: An Eater's Manual, "Eat food, not too much, mostly plants."

Here is the link. I hope that you will enjoy this little bit of wisdom as much as I did.

http://www.mindbodygreen.com/0-13075/6-signs-of-a-good-diet.html

Recipe Review- Chicken Lazone (because I can't leave well enough alone...)

As I have mentioned, we are a mixed household. Me and my 4 year old son are vegans. My husband and grown daughter eat a whole food, unprocessed, plant based diet 90% of the time, with some clean, ethically raised animal protein occasionally. My daughter is also 100% gluten free. My older sons eat a clean, minimally processed omnivore diet. All this being said, most of the meals I cook are vegan. But, once, sometimes twice a week, I make something "meaty" for my husband, and other kids that eat meat, if they are home. This recipe review details one of those meals.

Tonight I made the Chicken Lazone, that I mentioned in my most recent weekly food plan, for my husband.

I can't give you a good review on the original recipe, because I changed it a smudge...okay, more than a smudge. Because, yeah, I just can't leave anything alone, try as I might. But, I can tell you that my husband absolutely loved the finished result. Here is the recipe's original version:

http://www.plainchicken.com/2013/05/chicken-lazone.html?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed:+blogspot/wJJTP+(Plain+Chicken


Here is what I did:

•1/2 tsp Himalayan sea salt
•1/2 tsp freshly ground black pepper
•1 1/2 tsp chili powder
•1 1/2 tsp onion powder
•2 tsp garlic powder
•1/4 tsp cayenne pepper
•2 lb chicken tenders
•2 TBSP olive oil, divided
•1 16 ounce can of organic coconut milk
• 1/2 cup garbanzo/fava flour
• 1 cup fresh, organic spinach
• 1/2 cup fresh, organic, shaved parmesan cheese
• 1/2 package of quinoa spaghetti

Combine salt, chili powder, onion powder, garlic powder, and cayenne pepper.

Sprinkle over both sides of chicken tenders.

In large saute pan, heat half of the olive oil over medium-high heat.

Cook the chicken tenders until done, about 8 minutes.

Pour the cream and remaining olive oil into the skillet.

Add flour. Stir, lower heat and simmer until the sauce thickens, about 5-7 minutes.

Add spinach and cooked pasta, stir.

Transfer to a 9 by 11 casserole dish. Top with parmesan.

Cook at 350 for 20 minutes.

By making these changes, not only was it delicious, but much, much healthier. And since I want my husband to be with me for many more years to come, it is totally worth the time and effort! So, based on his reaction, I'd say it's a keeper!

Homemade Taco Seasoning

I usually make this in "bulk", meaning that I multiply the recipe by 5 or 6 times. It is easy to make, stores well in a jar in the pantry, is free of preservatives, and tastes better than anything you can buy at the store.

Taco Seasoning

Ingredients:

1. 1 TBSP Chili Powder
2. 1/4 tsp. Garlic Powder
3. 1/4 tsp. Onion Powder
4. 1/4 tsp. Crushed Red Pepper Flakes
5. 1 tsp. Oregano
6. 1/2 tsp. Paprika
7. 1 1/2 tsp. Cumin
8. 1 tsp. Himalayan Sea Salt
9. 1 tsp. Freshly Ground Black Pepper

Directions:

1. Put all ingredients in a jar and mix. 

Baked Bean Tacos

Taco Tuesday is a cherished tradition in my house. It is also good for meal planning, as during the work week things get busy, and there isn't much time for decision making on mundane things, like what to wear, or what to make for dinner! Plus, we really love Tex-Mex food, and find it to be really accommodating to all the eating styles in our "mixed" household. And, of course, it is healthy! There are so many great taco recipes out there, and I love to experiment and try new ones out. One of our go-to standby taco recipes is a tried and true, basic bean taco, which is simple and easy to throw together. Everyone in my family loves them, even the meat eaters.

Baked Bean Tacos

Ingredients

1. 1 can refried beans, or 1 1/2 homemade
2. 1 can pinto beans, or 1 1/2 homemade
3. ½ of a small yellow onion, chopped
4. 1 can chopped green chili's
5. 1 tbsp olive oil, or water if oil  free
6. 1 7.76 oz. can chipotle sauce, medium
7. 1 tbsp taco seasoning (I prefer homemade, recipe here: http://bethshappyjoyfulfoodfulblog.blogspot.com/2015/08/homemade-taco-seasoning.html)

Directions:

1. Preheat oven to 400 degrees F
2. In a large pan, heat olive oil, add onion. Cook until soft, about 5 minutes.
3. Add refried beans, pinto beans, green chilis, chipotle sauce, and taco seasoning.
4. Cook on low-medium heat for about 15 minutes, stirring occasionally.
5. Use bean filling in 10 taco shells
6. Place taco shells in casserole dish and cook at 400 for 10 minutes.
7. Garnish with lettuce, tomato, onion, salsa, guacamole, sour cream, etc.

Weekly Food Plan 8/9-8/15

Every week, I like to try at least one new recipe. This week, I will be testing out 3-  two vegan dishes- One Pot Cheesy Tomato Pasta and Red Lentil Chipotle Veggie Burgers, and for my husband, I will be making Chicken Lazone on Thursday. I will keep you posted on how they turn out. Last week's new recipe, a vegan potato salad(http://healthyblenderrecipes.com/recipes/creamy_vegan_potato_salad), was really good, BUT, only on day two. On day one, it was not bad, but not excellent. Surprisingly, on day two, once the flavors had time to meld, it was delicious. I did add a bit more Himalayan sea salt to it, though, on day two, but that is all it needed. We liked it enough that I will be making it again this week.

So here is what's on the menu for this week:

Sunday: Souper Sunday- Lentil, Sweet Potato, Kale Soup
Monday: One Pot Cheesy Tomato Pasta and garden okra http://www.cearaskitchen.com/one-pot-cheesy-tomato-pasta-vegan-healthy/
Tuesday: Taco Tuesday (will be adding the recipe for my bean tacos and vegan queso later in the week)
Wednesday: Leftover Night
Thursday: Chicken Lazone http://www.plainchicken.com/2013/05/chicken-lazone.html?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed:+blogspot/wJJTP+(Plain+Chicken)
Friday: Leftover Night
Saturday: Red Lentil Chipotle Veggie Pattie http://www.veganricha.com/2013/03/red-lentil-cauliflower-burger-with.html and vegan potato salad

Shopping List:

Fruits/Veggies:

Bananas
Apples
Oranges
Peaches
Mangos
Kale
Cauliflower
Avocados
Spinach
Cilantro
Garlic
White Onion
Broccoli
Potatoes
Sweet Potatoes
Red Pepper
Flat Leafed Parsley

Dairy:

Almond Milk
Juices

Meat:

Ground Turkey
Chicken Tenders

Bulk/Processed:

Chili Powder
Onion Flakes
Pickled Jalapeños
Garlic Powder
Rice Flour
Chipotle Habanero Sauce
Veganaise
Canned Chopped Tomatoes
Hot Sauce
Spaghetti
Coconut Milk/Cream
Granola Cereal
Cashews

Bread:

Bread
Tortillas

Is there any such thing a fruit bowl that is TOO big?

Tex-Mex Month- Homemade Guacamole

I have decided that this month will be Tex-Mex month. At least for the sake of this blog, since this is my blog, and I am it's author, and probably, it's only reader, and can make such decisions! Here is Texas, Tex-Mex food is extremely popular, and many would agree that we have the best Tex-Mex in the world. I personally love it, and find it to be a easy, healthy way to feed my family. It is also accommodating to all of our different eating styles (vegan, omnivore, gluten free, etc.).

In our house, one of the things that we love best about "Taco Tuesday" is fresh, homemade guacamole. It is easy to make and healthy, with no added preservatives, artificial coloring, or other additives. Also, I am thinking that I need to invest in a camera that's NOT my phone! This was much prettier in real life...

Guacamole

Ingredients:

1. 3 large, ripe avocados
2. 2 TBSPs lemon or lime juice
3. 2 cloves garlic, minced
4. 1/3 cup purple onion, chopped
5. 1/3 cup tomato, chopped
6. 1/3 cup red pepper, seeded and chopped
7. 1/3 cup cilantro, chopped
8. 1 jalapeño, seeded and diced
9. Himalayan sea salt and pepper to taste

Directions:

1. Cut the avocados in half, and carefully remove the seed, scoop out the flesh, and put in a medium size bowl.
2. Add lemon or lime juice.
3. Coarsely mash, using a potato masher.
4. Add the rest of the ingredients.
5. Stir.

Nacho Cheese Kale Chips

They don't look like much, but I love these! They are so good, and healthy, too. My husband and children love them, too, although this version is a little too spicy for the 4 year old. They are so popular in my house, that it is hard to keep up with the demand!
To make them, I use an Economy Excalibur Dehydrator, which I love. The only problem I have with it is that it has 5 trays, as opposed to the standard Excalibur, which has 9. I use my dehydrator A LOT, so I am actually thinking about getting another one for my kitchen. They are great for drying fruit, making kale chips, zucchini chips, banana chips, drying garden herbs for the winter, making raw food recipes, and much more. So, for people who don't yet own one, I highly recommend!

Nacho Cheese Kale Chips Recipe

Ingredients:

1. 1 cup Cashews
2. 1 cup shredded Carrots
3. 1 cup filtered Water
4. 2 tbsp nutritional Yeast
5. 2 tsp Chili Powder
6. 1/2 tsp Lemon Juice
7. 1 tsp Salt
8. 1 tsp pureed Garlic (about 2 cloves)
9. 1/2 tsp Onion Powder
10. 1/2 tsp ground Cumin
11. 1/4 tsp Cayenne Pepper
12. 1/2 pound stemmed curly Kale (about 1 1/2 large bunches)

Directions:

1. Soak the cashews in water 4-6 hours, rinse, and drain
2. To make the cheese sauce, combine the cashews, carrots, water, nutritional yeast, chili powder, lemon juice, salt, garlic, onion powder, cumin, and cayenne pepper in a high-performance blender
3. Blend until smooth and creamy
4.Wash and towel dry the kale and put it in a large bowl
5. Toss the kale with the sauce making sure all the sauce is clinging to the leaves
6. Place the leaves on dehydrator trays covered with a nonstick sheet
7. Make sure that each leaf is separated from the others and none are on top of each other so that leaves dry quickly and evenly
8. Dehydrate at 105 degrees F or until crisp about 12 hours or longer as needed

Weekly Food Plan 8/2/15-8/8/15

Here is my food plan for the week. Since my husband isn't vegan, I try to make him something "meaty" once or twice a week. I think that it probably makes him healthier that his meat is limited, and he is eating a mostly PB diet, and also happy that he isn't forced to eat vegan all the time! I try to plan the upcoming week's menu and grocery list over the weekend, so that I don't have to think about it again during the work week. Also, we tend to eat either salads or leftovers for lunches, and fruit for breakfast.

Sunday: Souper Sunday! Vegan Cream of Potato, Cauliflower, and Kale Soup
Monday: Lasagna (for my husband) and leftover soup for me and little guy
Tuesday: Taco Tuesday! Turkey tacos for my husband and garbanzo taco "meat" tacos for me and little guy.
Wednesday: Leftover night!
Thursday: Vegan Cauliflower "Buffalo Wings" and vegan potato salad (going to try this recipe here: http://healthyblenderrecipes.com/recipes/creamy_vegan_potato_salad- I'll let you know how it goes)
Friday: Vegan Cream of Asparagus Pasta and tossed salad
Saturday: Leftover night!

Here is my shopping list:

Veggies:

Cauliflower
Asparagus
Kale
Potatoes
Carrots
Celery
Garlic
Onions
Lemons
Tomatoes
Avocados
Mango
Bananas
Apples
Oranges
Grapes
Romaine Lettuce
Red Onions
Scallions
Broccoli
Cilantro

Meats:

Ground Italian Sausage
Ground Turkey

Dairy:

Ricotta
Mozzarella
Parmesan
*Almond Milk
*Green Juice
*Orange Juice

*sold in the dairy section

Pasta:

Bow Tie Pasta
Lasagna Noodles
Taco Shells
Pastini

Canned/Boxed/Etc.:

Garbanzo Bean Flour
Olive Oil
Coconut Milk
Garbanzo Beans
Stone Ground Mustard
Apple Cider Vinegar