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    Vegan Meal Plans for Spring and Summer
    Vegan Meal Plans for Spring and Summer
    Vegan Meal Plans for Spring and Summer
    Ebook182 pages1 hour

    Vegan Meal Plans for Spring and Summer

    By Cathleen Woods

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    About this ebook

    If you're thinking of going vegan but really need an idea of what a vegan eats, or if you're already vegan and need a dedicated meal plan, Vegan Meal Plans for Spring and Summer is perfect for you.

    I offer five meal plans for each night of the week, along with a grocery list with everything you need to pick up to get started. Each night has anywhere from two-four recipes for a complete, balanced, healthy, and delicious vegan diet plan.

    Here are some samples from our Vegan Meal Plans:

    Balsamic Portobello Mushroom Sandwiches
    Baked Sweet Potato Fries
    Taco Salad with Lime Vinaigrette
    Dessert: Strawberry Mousse

    Thick and Creamy Split Pea Soup with Barley
    Raw Kale Salad with Cranberries
    Dessert: Peanut Butter Cups Bars

    Portuguese Kale Soup
    Arugula and Tomato Panini
    Dessert: Brown Rice Pudding with Cinnamon

    Barbecue Hot Wingz
    Vegetable Sticks with Ranch Dressing
    Quick Fresh Coleslaw
    Baked Kale Chips
    Dessert: Strawberry Jello

    Baked Herb Falafel
    Carrot Hummus
    Spinach with Cashew Cream Sauce
    Dessert: Peanut Butter Rice Crispy Treats

    LanguageEnglish
    PublisherCathleen Woods
    Release dateFeb 1, 2012
    ISBN9781465906595
    Vegan Meal Plans for Spring and Summer
    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 Spring and Summer - Cathleen Woods

      Day 1 Recipes

      If it's warm enough outside to barbecue, there's nothing quite like grilled portobello mushrooms. You can also make these inside if it's still too chilly outside.

      Grilled Portobello Sandwiches

      Serves: 4

      Preparation Time: 30 minutes

      Cooking Time: 25 minutes

      Portobello sandwiches often make it onto typical restaurant menus, but sometimes something gets lost in the vegan translation, resulting in a tasteless mushroom on dry bread. These are delicious, and the longer you have to devote to marination, the better. If you're busy, you can throw all the ingredients in a plastic bag and store it in the fridge overnight and then grill them quickly for dinner.

      Ingredients:

      8 big portobello mushroom caps

      1/2 c. balsamic vinegar

      1/4 c. tamari soy sauce

      1 c. water

      1 tsp. dried rosemary

      1 tsp. dried thyme

      1 tsp. oregano

      2 cloves garlic, grated

      Freshly ground black pepper, to taste

      1 Tbsp. olive oil for sauteing

      1 c. watercress or spring greens

      4 whole grain hamburger buns

      4 servings vegenaise or other condiment, optional

      Directions:

      Mix vinegar, tamari, water, rosemary, thyme, oregano, garlic, and pepper together and place the mushrooms in a container that allows the marinade to cover the mushrooms. I like to throw everything in a large Ziploc bag and shake it around periodically. Marinate for 30 minutes to overnight.

      Heat olive oil in pan and cook mushrooms for 3-5 minutes on one side, then turn and cook for 3-5 minutes longer. Add the remaining marinade to pan and cover, cooking for 5-7 minutes longer and then flip for another 5-7 minutes. Your mushrooms will be fork tender and juicy with the absorbed marinade.

      Serve with hamburger buns slathered with your favorite condiments and piled high with greens. You will want to use two big mushrooms per person.

      Per serving: 256 calories, 6g fat, 51 calories from fat, 14g protein, 39g carbohydrates, 7g dietary fiber, 0mg cholesterol, 1291 mg sodium, 33.5mcg vitamin K, 1.1mg riboflavin, 12mg niacin, 428mg phosphorous, 2.2mg manganese, 54.5mcg selenium, 1mg copper, 5.1mg iron

      Baked Sweet Potato Fries

      Serves: 4

      Preparation Time: 25 minutes

      Cooking Time: 30 minutes

      You are going to flip when you try these sweet potatoes. The flavor of the sauce is so fantastic. I highly encourage you to use fresh lime juice as it has much better flavor than the bottled equivalent.

      Ingredients:

      3 large sweet potatoes

      4 Tbsp. olive oil, divided

      1 garlic clove, minced

      1 Tbsp. fresh lime juice

      Pinch of sea salt, to taste

      Freshly ground black pepper, to taste

      1 1/2 Tbsp. fresh parsley, chopped

      Directions:

      Preheat the oven to 400º F. Line a cookie sheet with aluminum foil.

      I like to leave the skins on my sweet potatoes, but you can peel them if you like. Quarter them and take out any hard bumps. Place them in a bowl and toss with half the olive oil, then put on the cookie sheet.

      Bake the sweet potatoes for about 30 minutes, until a fork easily slides into them, but not until they fall apart. Let them cool for 15 minutes.

      Toss the baked sweet potatoes with the remaining ingredients and serve warm.

      *Note: In the picture, I used white sweet potatoes. Normally they look dark orange after being baked.

      Per serving: 199 calories, 14g fat, 121calories from fat, 2g protein, 18g carbohydrates, 3g dietary fiber, 0mg cholesterol, 44mg sodium, 16,551mg IU vitamin A, 20.0mg vitamin C, 33.2mcg vitamin K, 0.4mg manganese

      Chopped Taco Salad

      Serves: 4

      Preparation Time: 20 minutes

      Cooking Time: N/A

      This is based on an awesome salad at Real Food Daily in California, and it's delicious. This could be served by itself as an entree, or it can be a side dish that serves double-duty the next day for lunch. If you're planning to take some as leftovers, put dressing just on your own portion so it doesn't become soggy.

      Ingredients for the Lime-Cilantro Vinaigrette:

      2 Tbsp. brown rice syrup

      1 Tbsp. brown rice vinegar

      1 Tbsp. fresh lime juice (≈ 4 limes)

      1 Tbsp. fresh lemon juice (≈ 3 lemons)

      1 tsp. ground cumin

      1 tsp. ground coriander

      1/8 tsp. cayenne pepper

      1/8 tsp. onion powder

      1/4 tsp. sea salt

      1/2 c. olive oil

      1 Tbsp. fresh cilantro, minced

      Ingredients for the Salad:

      1 c. cooked pinto beans

      2 corn cobs, kernels removed

      1 roasted red bell pepper, cut into chunks

      6 celery stalks, cut into chunks

      2 cucumbers, cut into chunks

      1/2 c. red onion, finely chopped

      2 heads romaine lettuce, thinly sliced

      2 tomatoes, cut into chunks

      2 avocados, cut into chunks

      Directions:

      Start by making the vinaigrette; mix together the rice syrup, vinegar, lime and lemon juices, cumin, coriander, cayenne, onion powder, cilantro and salt with a whisk. Gradually blend in the oil, while still whisking. Taste and add more salt and pepper if it needs a punch.

      To put the salad together, toss all the vegetables and beans (except the avocados and tomatoes) in a large bowl, covering with the salad dressing and tossing. Cover with the avocados and tomatoes and serve.

      Per serving: 332 calories, 20g fat, 173 calories from fat, 8g protein, 36g carbohydrates, 14g dietary fiber, 0mg cholesterol, 169mg sodium, 0.8mg manganese, 19.566IU vitamin A, 94.7mg vitamin C, 268mcg vitamin K, 427mcg folate, 1411mg potassium

      Vegan Strawberry Mousse

      Serves: 4

      Preparation Time: 10 minutes

      Cooking Time: 5-10 minutes

      Inactive Resting Time: 2 hours

      It takes no more than 15 minutes to prepare and assemble this mousse, but you will need a few hours to refrigerate and chill it. If you have some extra time in the morning, this is a great dish to make up front and then serve it after dinner.

      Note to remember for all the strawberry recipes in this menu book: Try not to wash your berries directly under running water because water will dilute the flavor of the berries. Store them in the fridge, but don't clean them until you're just about to use them. In most cases you can just wipe them with a damp paper towel. Also, I highly encourage you to buy organic strawberries as they are one of the dirty dozen most absorbent of synthetic chemicals used on conventional crops.

      Ingredients:

      1 quart strawberries (if you want to use other berries, go for it)

      1 15 oz. package of firm extra silken tofu

      1 Tbsp. tahini

      2/3 c. agave nectar

      3 1/2 Tbsp. agar agar flakes

      1/2 c. pomegranate juice (or cherry)

      sliced berries for garnish

      Directions:

      Put the strawberries, tofu, agave nectar and tahini in the

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