Ordinary Vegan's Plant-Based - Week 2 Keeping It Simple

Here are some suggestions for week 2.

When in doubt just fix a simple dish of 1/4 legumes, 1/4 whole grains, 1/4 steamed vegetables, 1/4 fruits. Remember 2 lbs of vegetables are only approximately 200 calories. Compared to 2 tablespoons of oil which are over 200 calories and all fat so eat as many oil free vegetables as you want. Try not to use any oil, refined sugars and cut back on your salt every meal. Try to eat leafy greens everyday.  If you are eating from a salad bar, load up on vegetables and sprinkle with balsamic vinegar instead of prepared salad dressings even if they look healthy. Oil is never healthy. 

Eating out:

If you are eating out for lunch. Stick with brown rice and steamed vegetables or a baked potato loaded with steamed (oil-free) vegetables and salsa. Whenever possible have a side of steamed leafy greens. Healthy simple ingredients are usually on every restaurant menu but you have to seek them out. Check out the sides.  Ask to have them prepared without oil or dairy.

I highly recommend the tomato garbanzo bean soup as a go-to-soup for the week. The recipe is below.

Good luck with week two. Look forward to hearing about all your progress.

Nancy aka ordinary Vegan

WEEK TWO – Shopping List

2 15-ounce cartons garbanzo beans (you should have from last week’s shopping list)

Carton/can black eyed peas or legume of your choice (I like cannellini)

Kale

Spinach

Two cartons of high-anti-oxidant fruit like blackberries, raspberries or blueberries

Kale

Avocado

Hemp Seeds (should have left-over from last week)

½ cup walnuts

Green Onions

Red Pepper

Carrot

Parsley

Red Cabbage (or lettuce of your choice)

2 Lemons

3 shallots

Garlic

2 tomatoes

Lettuce

Cucumber

Green onions

Salsa (I like Whole Foods)

Hempseed

Dried thyme 

Dried rosemary

Dried basil

Dijon mustard

Whole wheat orzo pasta or any small quinoa pasta

Can of artichoke hearts

1 28-ounce can diced or crushed tomatoes

2 cartons of low-sodium vegetable stock

Hummus

¾ cup almonds

¾ cup dried cherries

Vegan dark chocolate chips

Almond flour

Baking powder

Wheat germ

Organic Apple sauce

SATURDAY or SUNDAY

Make: 2 cups of cooked quinoa. Rinse quinoa in a fine mesh sieve. Drain and transfer to a medium pot. Add 3 1/2 cups of water and a dash of salt and bring to a boil. Cover, reduce heat to medium low and simmer until the water is absorbed, 15 to 20 minutes. Set aside off the heat for minutes. Uncover and fluff with a fork. Refrigerate for later use.

Make: Salad Dressing – Mustard salad dressing: In a blender or food processor combine ¼ cup water, 1 ½ tablespoons cider vinegar, 1 shallot chopped, 2 ½ teaspoons Dijon mustard, 1 ½ teaspoons maple syrup, ¼ teaspoon of salt, black pepper and ground thyme.  Process until combined then add one tablespoon of chopped fresh parsley. Taste and adjust seasonings. Cover and refrigerate. This dressing will keep for up to one week in the refrigerator.

Make: Garbanzo Bean & Tomato Soup for week (recipe below)

Make: Oil-free, heart healthy dark chocolate granola bars (recipe below) After cooling, leave 6 bars out and freeze the bars individually

Clean and chop vegetables for week

SUNDAY

BREAKFAST – Hot oatmeal sprinkled with a tablespoon of ground flax-seed, high-antioxidant fruit like blackberries, raspberries or blueberries. Top with a little dairy milk if desired.

LUNCH – Hummus on Udi’s dairy-free bread stuffed with cucumber, lettuce, tomatoes with a cup of garbanzo bean soup

DINNER – Bowl of garbanzo Bean Soup & Salad with a side of sautéed greens with a topped with raisins and sunflower seeds. 

Sauteed greens: In a large skillet, heat 2 tablespoons of white-wine vinegar and 1 tablespoon of vegetable broth. Add the greens, tossing occasionally, until tender. Serve sprinkled with 1 teaspoon of seeds and one tablespoon of raisins.

MONDAY

BREAKFAST – Heart health bar and a cup of high-antioxidant fruit like blackberries, raspberries, blueberries 

LUNCH –Bowl of Garbanzo Bean Soup and a slice of bread with 1 teaspoons of peanut butter

SNACK – Sliced apple with sunflower seeds

DINNER - Beans & Greens with a Quinoa Salad (recipes below)

TUESDAY

BREAKFAST – Bowl of quinoa heated up with a splash of non-dairy milk, a tablespoon of ground flax seed and topped with a tablespoon of raisins and a tablespoon of nuts.

SNACK – Heart healthy granola bar 

LUNCH –Large salad of lettuce, tomatoes, vegetables and topped with a one teaspoons of sunflower seeds. Dress with balsamic vinegar.

DINNER – Bowl of Garbanzo Bean Soup with a side of sautéed greens topped with raisins.

SNACK – Apple slices sprinkled with cinnamon and a drizzle of maple syrup

**Put some mango or a banana into the freezer for tomorrow’s snack.

WEDNESDAY

BREAKFAST – Breakfast bar with a piece of fresh fruit

LUNCH - White Bean, Artichoke Hearts & Baby Spinach Pita

Smear some mashed cooked white beans into a pita. Stuff with artichoke hearts, sliced red onion and baby spinach. Season with fresh ground pepper. Drizzle with lemon juice of harissa.

DINNER – Spinach, Mushroom and Tofu Scramble (recipe below) Serve with a side salad with mustard vinaigrette or balsamic vinegar.

SNACK – Frozen mango or frozen banana drizzle with a tiny bit of maple syrup

THURSDAY 

BREAKFAST – Muffin and High anti-oxidant berries with a teaspoon of sunflower seeds

LUNCH – Large salad with a teaspoon or two of hemp seeds and mustard vinaigrette

DINNER – Double baked sweet potato topped with steamed vegetables - If you have time make cashew sour cream or just top with a small amount of vegan sour cream.  

FRIDAY

BREAKFAST – Bring muffin with apple slices

LUNCH  - Bring a bowl of soup & slice of toasted dairy-free bread 

SNACK – Breakfast bar

DINNER – Saute a ½ cup cooked black beans with two garlic cloves in ¼ cup vegetable broth. Add ½ cup frozen corn kernels, 1 teaspoon ground cumin, 1/8 teaspoon ground black pepper. Add a little more vegetable broth if sticking. Cook until corn is cooked through. Warm up 2 tortillas in the microwave for a 5-10 seconds covered by a damp paper towel.

Microwave a ¼ cup quinoa. Fill tortillas with corn black bean mixture and quinoa. Top with spinach leaves, green onions, tomatoes and salsa or any of your favorite taco fillings. 

SATURDAY

BREAKFAST – 2 Quinoa Pancakes with Mixed Berries and a drizzle of maple syrup (recipe below)

SNACK – Preheat oven to 400 degrees. Slice a tortilla into 6 triangles. Place on baking sheet lined with parchment paper. Bake until lightly browned and crisp. Serve with salsa.

LUNCH - Kale Salad with Dates, Hemp Seeds & Avocado Dressing (Recipe below)

DINNER – Baked Sweet Potato and left-over kale salad

SNACK – Baked apple with cinnamon and a drizzle of maple syrup. Pre-heat oven to 375 degrees. Core an apple.  Place apple upright in a small baking dish. Fill the core hole with 2 teaspoons of raisins. Sprinkle with ¼ teaspoon cinnamon and ¼ teaspoon of brown sugar. Add a ¼ cup of water to the baking dish and bake for 20-30 minutes until the apple and skin are soft. Drizzle with maple syrup.

Garbanzo Bean & Tomato Soup

Serves: 4-6

Ingredients

  • 2 15-ounce cans organic, low-salt garbanzo beans (drained and rinsed)
  • 3-5 cups vegetable stock  plus 4 tablespoons for sauteing
  • 1 cup orzo or any small pasta
  • 2 teaspoons extra-virgin olive oil
  • 1 28-ounce can low-salt diced tomatoes (or crushed)
  • 4 garlic cloves, minced
  • 3 shallots, minced (or one leek)
  • 2 teaspoons chopped fresh rosemary (or dried)
  • 1 teaspoon chopped fresh thyme (or dried)
  • 1 teaspoon dried basil (or dried)
  • 1 teaspoon salt
  • fresh ground pepper
  • ¼ teaspoon red pepper flakes

Instructions

  1. In a large soup pot or stockpot, heat 4 tbsp of vegetable broth. Add the shallots and garlic and saute for about 2-3 minutes until soft. Add more vegetable broth if sticking. Add the seasoning, garbanzo beans, tomatoes, orzo and vegetable stock (use 3-5 cups of vegetable stock depending on how much liquid you like in your soup). Cook until orzo is al-dente, approximately 10 minutes. Taste and adjust the seasoning. Ladle the soup in to bowls and serve with crunchy bread and something green.

For a thicker soup, transfer about 2 cups of the soup to a blender or food processor and blend until smooth. Return the puree to the pot.

Oil-Free, Heart Healthy, Cherry Dark Chocolate Almond Granola Bars 

Author: Ordinary Vegan

Serves: 12 bars

Ingredients

  • ¾ cup slivered almonds
  • ¾ cup dried tart cherries
  • ½ cup almond flour
  • ½ cup wheat germ
  • 1½ cups old-fashioned rolled oats
  • ⅓ cup vegan dark chocolate chips
  • ½ teaspoon baking powder
  • ¼ teaspoon salt
  • 1 teaspoon vanilla extract
  • ½ cup apple sauce
  • ⅓ cup maple syrup

Instructions

  1. Heat oven to 350 degrees F.
  2. In a food processor, combine the oats, flour, wheat germ, salt, vanilla, baking powder, apple sauce and maple syrup. Pulse until combined. Stir in almonds, cherries and dark-chocolate chips.
  3. Transfer the batter to a 9-inch square pan lined in parchment paper or non-stick aluminum foil.
  4. Bake the bars for 40 minutes or until the center is firm when pressed with a fingertip and the edges begin to brown. Let cool.

Using the parchment ends as handles, lift the bars from the pan and transfer to a board. Cut the square to form 12 bars.

http://www.ordinaryvegan.net/oil-freegranolabars/

Beans & Greens

15 ounce carton cup drained rinsed cooked beans (I like cannellini)

1/4 cup vegetable broth plus 4 tablespoons for sauteing

1 clove garlic

4 cups of fresh greens (if using kale, remove center ribs)

Salt & Pepper to taste

Garnish if desired with a little hot sauce

Heat 4 tablespoons vegetable broth in a small saucepan. Add garlic and sauté for one minute. Add cooked beans. Place chopped greens on top and bring to boil. Add 1/4 vegetable broth. Reduce heat, cover and simmer until greens are tender about 10 minutes.

Quinoa Vegetable Salad

Chop any and all vegetables you like. I like chopped red pepper, grated carrot, cucumber, green onions, celery, chopped parsley and tomatoes. Mix in a ½ cup of cooked quinoa. Top with a tablespoon of hemp seeds. 

Dressing: In a blender or food processor combine ¼ cup water, 1 ½ tablespoons cider vinegar, 1 shallot chopped, 2 ½ teaspoons Dijon mustard, 1 ½ teaspoons maple syrup, ¼ teaspoon of salt, black pepper and ground thyme.  Process until combined then add one tablespoon of chopped fresh parsley. Cover and refrigerate. This dressing will keep for up to one week in the refrigerator.

Spinach & Mushroom Tofu Scramble

¼ cup vegetable broth

½ onion, chopped

1 garlic clove, minced

1-2 cups sliced mushrooms

2 teaspoons dried basil

¼ teaspoon salt and black pepper

1 teaspoon of ground flaxseed

handful of fresh spinach (or 5ounces of frozen)

4-5 ounces of organic tofu

Heat the vegetable broth in a sauté pan. Add the onion and sauté until translucent. Add the garlic and sauté a minute more. (adding more vegetable broth if sticking). Add the sliced mushrooms, basil, salt, ground flaxseed and pepper. Saute for 3-4 minutes. Crumble the tofu and add to the pan. Cook for a minute. Add the spinach and cook until the spinach is wilted adding more vegetable broth if needed. Top with a little hot sauce. 

Twice Baked Sweet Potato with Vegetables and Cashew Cream (Half the recipe for one)

Ingredients

  • 2 large sweet potatoes (or russet potatoes)
  • 2 cups diced organic vegetables (carrots, broccoli, corn, asparagus, mushrooms, etc.)
  • 3 tablespoons cashew sour cream* recipe below
  • ¼ teaspoon salt or to taste
  • ¼ teaspoon ground black pepper or to taste
  • a sprinkle of ground nutmeg (optional)
  • 2 tablespoons fresh chopped parsley

Cashew Sour Cream

  1. ½ cup of cashews, soaked, drained and rinsed*
  2. ¼ cup of water
  3. 1 tablespoon lemon juice
  4. 1 small clove of garlic, chopped
  5. ¼ teaspoon salt
  6. Fresh ground black pepper to taste

Instructions

  1. Scrub potatoes, pierce a few wholes with a knife and bake at 375 degrees F for 45-60 minutes depending on size of potatoes. Put on an oven mitt and give it a little squeeze to test for doneness. It should have a lot of give. You can also test it to see if it is tender by inserting a knife into the center. The knife should slide in easily.
  2. Meanwhile, steam your vegetables 3-4 minutes until a little soft but still have a nice bite. You could also saute them. You could also use steamed frozen mixed vegetables.
  3. Place ½ cup of drained, rinsed cashews in a food processor. Add the lemon juice, half of the water, garlic, salt and pepper. Blend until semi-smooth, adding more water or lemon juice if needed. Taste and adjust seasonings.
  4. When potatoes are done, cut in half and scoop out potato leaving about ½ inch on the bottom. In a bowl, mix potato, 2 tablespoons cashew sour cream, cooked vegetables, salt, pepper and nutmeg (if using).
  5. Put the potato mixture back into the potato shells and smear the extra spoonful of cashew sour cream on top. Return to oven and cook for another 10-15 minutes. Remove from oven and sprinkle with chopped parsley and serve.
  6. *Soak cashews for approximately 8 hours. Rinse well in a strainer until water is clear.

http://www.ordinaryvegan.net/sweet-potato/

QUINOA PANCAKES with MIXED BERRIES (CUT RECIPE IN HALF in less you want to have them again tomorrow or cook and freeze)

  • 3 cups cooked quinoa (red was festive but you can use plain quinoa) *see directions below - you will need 2 cups uncooked, rinsed
  • 2 cups all-purpose flour
  • ¼ cup maple sugar (I also like replacing with maple syrup)
  • 2 heaping tablespoons of baking powder
  • 1 teaspoon ground cinnamon
  • 2 cups non-dairy unsweetened milk (I like almond)
  • 2 flax eggs *recipe below
  • 1 teaspoon vanilla extract
  • 1 teaspoon of vegan butter
  • mixed berries for garnishing
  • Maple syrup, for serving

Instructions

  1. In a large saucepan combine 4 cups of water and 2 cups of quinoa. Bring to a boil. Lower the heat to a simmer, cover and cook until the quinoa is dry and fluffy about 15-20 minutes. Keep a close eye. Let cool. Scoop out 3 cups of cooked quinoa and refrigerate the rest for another meal.
  2. Make flax eggs by whisking together 2 tablespoons of ground flax seed and 6 tablespoons of water. Place in refrigerator for 10 minutes or more to thicken.
  3. Combine the flour, sugar, baking powder, cinnamon and salt in a large bowl. Whisk to combine.
  4. In another bowl combine the milk, thickened flax eggs and vanilla.
  5. Add the dry ingredients to the wet ingredients and stir until blended.
  6. Fold in the cooked quinoa and no need to over mix. Let the batter rest in the refrigerator for 30 minutes to an hour.
  7. Heat the vegan butter in a large non-stick frying pan or griddle over medium heat.
  8. Ladle about ⅓ cup of the batter into the hot pan. When bubbles form in the batter, flip onto the other side until cooked through and lightly browned.

Continue with the remaining batter. Serve topped with berries and maple syrup. 

http://www.ordinaryvegan.net/quinoapancakes/

Kale Salad with Dates, Hemp Seeds & Avocado Dressing

Serves: 4

Ingredients

  • 1 head of kale
  • pinch of salt
  • 4 scallions, chopped (or 2 tablespoons of chopped shallots)
  • 2 cloves garlic, chopped
  • ¼ tsp salt
  • 4 tbsp lemon juice
  • 3 tbsp ripe avocado
  • 3 tbsp extra-virgin olive oil
  • 6 dates
  • 3 tbsp hemp seeds
  • 1/4 cup pecans or walnuts, chopped
  • pinch of black pepper

Instructions

  1. Rinse kale leaves and use a salad spinner to spin dry or pat dry
  2. Remove stems and veins from each leaf and cut leaves into small strips and place in bowl.
  3. Add one tablespoon lemon juice, salt and 1 tsp olive oil to leaves and massage thoroughly with hands.
  4. Set aside
  5. In a food processor combine scallions, garlic, salt, ground black pepper, 2 tbsp lemon juice, avocado and olive oil. Process until smooth.
  6. Toss kale leaves with dressing. Add a little at a time so you don't overdress.
  7. Chop dates and nuts into small pieces and add to salad.
  8. Sprinkle with hemp seeds
  9. Add a twist of ground black pepper
  10. Give it a light toss and serve

You can find and print all these recipes on my website Ordinary Vegan