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For meal plans broken down by total caloric intake and meal ideas, see SAMPLE MEAL PLANS.
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AVOCADO BANANA BERRY SMOOTHIE
Ingredients:
Half a ripe avocado
1 to 1 1/2 fresh or frozen bananas
5 to 6 frozen or fresh strawberries
Splash of soy milk
1 pinch cardamom
1 pinch allspice
Directions:
Blend all ingredients until smooth |
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BUTTERNUT SQUASH SOUP
Ingredients:
3 cups butternut squash, cut into 1" cubes
3 cups vegetable broth (or water is fine)
3 cloves garlic
half an onion
1 cup unsweetened soy milk
1 pinch ground ginger
salt and pepper to taste
(optional) 2-3 cups cooked pinto beans
Directions:
Simmer the squash, garlic and onion in the broth for 20-25 minutes, then puree these in a blender, finally return to pot and stir in soy milk and spices. If you like, add cooked pinto beans to the finished soup for more texture and added nutrients. |
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POTATO SALAD
Ingredients (amounts are approximate, feel free to adjust to taste/as needed):
6 large golden potatoes (or equivalent amount of small ones)
6 gherkins/pickles (not dill pickles - something like Gundelsheim's Barrel Pickles work best)
1 pkg of extra firm tofu (the "block" type, like MoRi-Nu brand)
5 regular carrots (or 15 baby carrots)
2.5 cups frozen peas
1 small onion
1 apple (Gala or similar variety works well)
3/4 cup Vegennaise or Nayonnaise
2 Tablespoons sugar
1/4 cup vinegar
3 - 4 teaspoons salt
1/4 - 1/2 teaspoon pepper
Directions:
1. Boil the potatoes in their skins until well cooked but still firm; peel and cut into small cubes
2. Cut carrots into small cubes and boil until cooked but still firm; RETAIN 1/2 cup of water used to cook carrots for later; add carrots to potatoes
3. Cut pickles, tofu, and onion into small cubes, add all to potatoes/carrots
4. Grate whole apple with skin (except for the core) and add to potato salad
5. In a large mixing cup, add 1/2 cup water retained from carrot cooking (if you threw it out, just use tap water), vegan mayonnaise, sugar, salt, pepper and vinegar, and mix thoroughly together; add more salt/pepper/sugar to taste
6. Pour dressing over potato salad and mix gently but well
7. Refrigerate and enjoy
Note: Sometimes the potato salad needs a bit more salt after being refrigerated the first night or the first few hours - add to taste as desired. |
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