feb 28/mar 1-8 meal plan, recipes + grocery list for 2.5. rough
by coconuthobo
goal: KID FRIENDLY; edible for meat/wheat/sad eaters; little to no animal + animal by-products; whole/natural food eating; more home cooking; little to no refined sugar n gluten – more veggies and fruits; raw when possible; keep juicing and smoothie ing. etc
Thursday February 28
Dinner: Mac n Cheese (recipe below); bean curd + veg skewers (bean curd, tomato, cuke, red pepper, carrot) (freestyle)
High tea tray: cookie balls(recipe below) + banana rounds/banana chocolates (top tray) (freestyle/google), dates and cashews/almonds on top of spinach with toothpick flags/hearts (middle tray), skewers (bottom tray)
Friday March 1
Breakfast: fruit salad/juice, banana + almond (or peanut butter) sandwich rolls/”sushi” (check pinterest)
Snack: carrot zucchini muffins (use namaste mix)
Lunch: black beans and rice, tomato and lettuce salad, black bean dip
Snack: ants on a log (celery, almond butter, raisins)
Dinner: bean curd tofu (s has been making bean curd lately and this bean curd stuff is really beefy tasting) and noodles – put veggie stir fry on the side – so this meal basically tastes like beef and noodles and there will be veggie stir fry on the side so m can just pick which veggies she wants cuz I know she will want to eat the bean curd and noodles “seperately”
Snack: Are you still hungry list? (list all ingredients from today’s menu and can pick something off that or make a salad)
Saturday March 2
Breakfast: fruit salad and chocolate nut butter milkshakes (recipe below)
Snack: fruits/veggies, nuts
Lunch: quinoa salad (will get s’s recipe..she makes killer quinoa salads that m would like), fruit salad
Snack: carrot zuchini muffins (blog)
Dinner: butternut squash and black bean enchiladas, apple sauce/baked apples with cinnamon/plain apples/apple and lettuce salad (recipe below)
Snack: Are you still hungry list? (list all ingredients from today’s menu and can pick something off that or make a salad)
Sunday March 3
Breakfast: fruit skewers and banana pancakes (make with namaste brand waffle + pancake mix) with a side of “applesauce” (just baked apple, mashed, with cinnamon) and honey
Snack: carrot and apple juice
Lunch: taco salad (recipe below)
Snack: produce (carrots, red peppers, apples), nut crackers and black bean dip
Dinner: spaghetti (use bean curd or tofu for ground beef (recipe below) and garlic+nutritional yeast+salt for cheese/parmesan); cranberry walnut orange and spinach salad
Snack: Are you still hungry list? (list all ingredients from today’s menu and can pick something off that or make a salad)
Monday March 4
Breakfast: banana chocolates (frozen bananas dipped in melted carob chips) or chopped bananas with carob syrup (just melted carob..will taste like chocolate and bananas either way) and a green smoothie (spinach/greens, banana, mango/pineapple, chia seeds)
Snack: sunflower seed stuffed dates, fruit and veggie toothpick skewers, carob chip muffin/waffle slices
Lunch: cucumber sushi and cucumber slices, carob chip muffin/waffle slices
Snack: green smoothie (banana, greens, frozen berries)
Dinner: black bean empanadas or/and black beans and rice with salad (tomatos, cukes, lettuce, red peppers, green peppers and salsa)
Snack: Are you still hungry list? (list all ingredients from today’s menu and can pick something off that or make a salad)
Tuesday March 5
Breakfast: apples, pancakes and honey, and coconut canteloupe milk smoothie
Snack: crunchy beans (peas and garbanzo), salad (baby tomatos, blueberries, red peppers)
Lunch: pasta salad (plain rice pasta, baby tomatos, cukes), strawberries and apples and grapes
Snack: cream cheese stuffed baby bell peppers topped with cilantro and salsa
Dinner: flower salad – cukes, spinach, baby tomato, carrot (check pinterest for the picture), salsa; bean curd and broccoli and rice(it will be like eating beef, broccoli and rice)
Snack: Are you still hungry list? (list all ingredients from today’s menu and can pick something off that or make a salad)
Wednesday March 6
Breakfast: apple carrot juice, tomato basil salad with pine nuts (M can just have tomatos, lettuce, and pine nuts for hers..)
Snack: salad (orange and basil); orange; crunchy beans
Lunch: meatballs and plain rice pasta with a side of salsa, carrots and strawberries
Snack: green smoothie (pineapple and lettuce/cilantro/spinach/kale etc) and nut crackers
Dinner: kiwi salad (lettuce and kiwi), black beans and rice, veggie stir fry ..another meal c/o s (veggie stir fry/
veggie medley: broccoli, carrots, onions, tomatoes, potato, garlic, mushrooms, tamari, salt, pepper)
Snack: Are you still hungry list? (list all ingredients from today’s menu and can pick something off that or make a salad)
Thursday March 7
Breakfast: green smoothie/salad and toast with jam
Snack: strawberries and kiwis, sunflower seed stuffed dates
Lunch: salad (baby tomatos, chickpeas, crunchy beans, rice pasta and cucumber cubes and carrot hearts); grapes and carob chips and carob chip stuffed raspberries
Snack: nut butter and banana sandwich
Dinner: potato, mushroom and bean curd curry (will get the recipe from s..it was really yummy and it has a meaty texture and the mushrooms look like meat) and rice; salad (spinach, black beans, salsa)
Friday March 8
Breakfast: celery, apple and carrot juice; waffles and honey
Snack: salad (grapes, raisins and celery); baby tomatoes and orange slices
Lunch: banana jam sandwich (sneak some greens in there), carrots
Snack: green smoothie (banana, spinach, mango), cucumber slices and red peppers
Dinner: rice noodles and zuchini noodles with raw fettucine alfredo sauce; salad (tomatos, cucumbers, green peppers, red peppers topped with dates; black olives and dressing on the side)
Chocolate Chip Cookie Dough Bites
http://www.loveveggiesandyoga.com/2009/10/raw-vegan-chocolate-chip-cookie-dough.html
2/3 c raw cashews
1/3 c oats
2 Tbsp Agave
1 Tbsp Maple Syrup or agave
1 Tsp Vanilla Extract
1/4 c Chocolate/carob Chips (or to preserve true raw status, take 2 Tbsp Raw Cocoa Powder and add 1 Tbsp Agave, optional dash of vanilla extract, whisk and blend. Spread into a thin layer on wax or parchment paper, freeze. Take frozen chocolate off parchment and crumble the shreds into the mixture as your raw “chips”.)
Recipe Yields: Approximately 17 Cookie Dough Balls
Vegan Mac n’ Cheese
Author: Detoxinista.com
Prep time: 20 mins Cook time: 20 mins Total time: 40 mins
Serves: 4-6
A creamy, vegan “cheese” sauce that’s sure to fool even the pickiest of eaters!
Ingredients
•1½ cups raw cashews
•3 T. fresh lemon juice
•¾ cup water
•1½ tsp. sea salt
•¼ cup nutritional yeast
•½ tsp. chili powder
•½ clove garlic
•pinch of turmeric
•pinch of cayenne pepper
•½ tsp. mustard ( dijon or yellow)
•8 oz. of elbow or shell pasta of choice
•freshly ground black pepper
•paprika, for garnish
•*optional add-ins: roasted broccoli, sauteed mushrooms, spinach (I highly recommend these!!!)
Instructions
1.Preheat the oven to 350F. (If you are adding roasted broccoli to your dish, this would be a good time to start preparing that, so it can roast in the oven while you work on the rest!) You should also start boiling some water to prepare your pasta.
2.If you have a Vita-Mix, or other high-powered blender, making this sauce is incredibly easy. Simply throw the first ten ingredients into the blender, and blend until smooth and creamy!
3.If you do not have a high-powered blender, don’t worry– you can easily use a food processor or blender to process the cashews first, until they are finely ground, or ideally, a nut-butter-like consistency. Once your cashews are thoroughly processed, add the rest of the ingredients and process until thick and smooth.
4.At this time, you should check your pasta. Once it’s cooked to your liking, drain and rinse it, then return the pasta to the pot to be mixed with the cheese sauce.
5.If you’re adding any roasted or sauteed veggies, this would be the time to do it. I highly recommend adding roasted broccoli to this dish!
6.Once you’ve mixed everything together, pour the mac n’ cheese into an 8 x 8 square dish and garnish with a sprinkle of paprika and black pepper. Bake at 350F for 20 minutes.
7.Let cool for about 5 minutes, then serve!
chocolate (pea)nut butter banana milkshake
source: http://detoxinista.com/2012/05/chocolate-peanut-butter-banana-milkshake/
Chocolate Peanut Butter Banana Milkshake
Author: Detoxinista.com
Prep time: 5 mins
Total time: 5 mins
Serves: 1-2
Made of frozen bananas, natural peanut butter, cocoa and a splash of pure maple syrup, this rich, creamy treat is sure to satisfy your sweet tooth, without the sluggish after-effects of a traditional milkshake.
Ingredients
2 frozen bananas
¾ cup almond milk (homemade or store-bought)
1 Tablespoon pure maple syrup (optional)
2 Tablespoons cocoa powder
¼ cup natural peanut butter
pinch of sea salt
1 teaspoon vanilla extract
7 ice cubes (about 2 handfuls)
Instructions
Throw all of the ingredients into a high-powered blender, and blend until smooth and creamy. (I like to freeze my bananas whole, for easy measuring, then I break them in half when adding them to the blender.)
Pour into two glasses and serve immediately!
Notes
For best results, use a high-speed blender like the Vitamix, which breaks down ice effortlessly. A traditional blender should also work– though, you may need to add a bit more almond milk to facilitate blending.
taco salad
source: http://www.rawon10.com/
ingredients
1/4 cup walnuts ($1.00)
1 large tomato ($1.00)
1 teaspoon cumin
1/2 teaspoon salt
1 head romaine ($2.30)
1 medium onion, thinly sliced ($.20)
1 small jalapeno, sliced
1 ripe avocado ($.1.00)
black olives ($.50)
green olives ($.50)
4 tablespoons cashew cream ($.60) {recipe below}
directions
Make the walnut taco meat first and set aside.
In a food processor fitted with an “S” blade, pulse the walnuts, half a tomato, cumin, and salt until chopped but still a little chunky.
To a bed of chopped romaine, add the walnut taco meat, the other half of tomato (chopped), sliced onion, a bit of sliced jalapeno, chopped avocado, and olives.
Top with a couple scoops of cashew cream.
cashew cream
1/2 cup cashews ($2.00)
1/2 cup water
1 tablespoon lemon juice ($.20)
1/2 teaspoon salt
Blend all ingredients in small blender until very smooth. Store leftovers in an airtight container in the refrigerator for up to three days.
http://www.onegreenplanet.org/vegan-food/recipe-homemade-veggie-full-ground-meat/
Meaty Veg-Based Ground “Meat” (Easily Soy-Free)
Ingredients:
1 medium head cauliflower, trimmed and washed, broken into florets (about 1 pound/450 g after trimming)
2 cups (250 g) raw walnut halves
2 Tbsp (30 ml) extra virgin olive oil, preferably organic
2 cloves garlic, minced, or 1tsp (5 ml) garlic powder
1/4 tsp (1 ml) dried sage
1/2 tsp (2.5 ml) smoked paprika
1/2-3/4 tsp (2.5-3.5 ml) fine sea salt, to taste
2 Tbsp (30 ml) Bragg’s liquid aminos, soy sauce, or tamari (omit for an entirely soy-free “meat”)
Preparation:
Preheat oven to 350 F (180C). Line a large rimmed cookie sheet or rectangular pan with parchment, or spray with nonstick spray.
In a food processor, blend the cauliflower and nuts to a fine meal. Depending on how grainy you like your “meat,” it can be more or less fine; I made mine like a coarse cornmeal.
Transfer the mixture to a large bowl and add remaining ingredients.
Using your (clean) hands, knead everything together thoroughly, until the grounds are uniformly coated.
Turn the mixture into the pan and spread out evenly. Bake for 45 minutes and up to 1 hour 15 minutes (it will depend on the size of the pan and how thick the mixture is when you first begin to bake it), stirring after 30 minutes and then every 15 minutes after that, until the meat is dry and brown (if the layer underneath comes up looking wet and white–as cauliflower tends to do–then you need to keep baking). The grounds will begin to separate and intensify in color as they roast.
Once the meat is cooked, you can cool, package, and freeze it for later use, or use it right away. Will keep, up to 3 days, covered in the refrigerator. May be frozen.
http://blog.yumtumdelivers.com/2012/11/15/crispy-chick-peas/
crispy chickpeas
4 cups of cooked or canned chic peas
2 Tablespoons of olive oil
Seasoning
Preheat the oven to 375. Rinse canned beans, towel dry canned or cooked chic peas. Spread them on parchment paper and roast for 45-60 minutes. Toss hot chic peas with olive oil and seasonings. Will keep in an airtight container for 4 days.
Seasoning ideas:
Sesame Soy- 1 teaspoon sesame oil, 1 teaspoon garlic powder, 1/2 teaspoon sea salt, 1 tablespoon sesame seeds
Maple Cinnamon- 1 teaspoon cinnamon, a pinch nutmeg, 1/4 teaspoon sea salt, 2 tablespoons maple syrup (you can throw these back in the oven for 10-15 minutes to carmelize if you like)
Garlic Parmesan- 1/4 cup vegan parmesan cheese, 1 teaspoon garlic powder or 2 cloves fresh minced garlic, 1/4 teaspoon fresh cracked pepper, 1/2 teaspoon sea salt
Smoky Spice Blend- 1/2 teaspoon ancho chile powder, 1/2 teaspoon smoked paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon cumin, 1/4 teaspoon fresh cracked pepper, 1/2 teaspoon sea salt, pinch cayenne (optional)
AtV Cream Cheeze
yields roughly 1.5 cups of cheeze spread
Step 1.
Beforhand Prep
Soak 1/3 cup Cashews for 4 to 6 hours
Important Note: The Cashews should expand to 1/2 cup after being soaked
Drain them from their soaking water and move on to the next step
Step 2.
http://ca-mg6.mail.yahoo.com/neo/launch?.rand=ef3oo0qlmq9t7#mailMaking your Cheeze
1/2 c soaked Cashews (from Step 1)
1/2 c Macadamia Nuts
Into your food processor proceed to puree your nuts together until they’ve become a paste, like this:
(You may need to stop and scrape down the sides of your processor once or twice until the paste forms)
Add to your Food Processor:
1/3 c packed Zucchini – peeled and shredded
1 tsp Nutritional yeast
1 Tbsp Lemon Juice
3 Tbsp AtV Sour Cream
1/4 tsp Salt
Puree everything together for 3 minutes…
meatballs
http://www.wholefoodsmarket.com/recipe/spaghetti-and-vegan-meatballs
1 tablespoon extra-virgin olive oil
1 cup chopped yellow onion
4 cloves garlic, finely chopped
1 cup roughly chopped cremini mushrooms
1 cup packed baby spinach
1/2 cup sunflower seeds
1 cup cooked or canned black beans, rinsed, drained and divided
2 teaspoons dried organic basil
2 teaspoons dried organic oregano
1 cup frozen organic brown rice, thawed
8 ounces organic spaghetti
1 (25 ounce) jar organic pasta sauce
In a large skillet, heat oil over medium heat. Add onion and garlic and cook until tender, about 5 minutes. Stir in mushrooms and spinach. Cover and cook until mushrooms are tender and spinach wilts, about 5 minutes. Meanwhile, in the bowl of a food processor, pulse sunflower seeds until coarsely ground. Add cooked vegetable mixture, half the beans, basil and oregano. Pulse until mixture is just coming together. In a large bowl, combine puréed mixture, remaining beans and rice. Stir until combined.
Preheat oven to 350°F. Form mixture into 1 1/2-inch balls and transfer to a lightly oiled baking sheet. Bake meatballs 30 minutes or until heated through and crisp on the outside. Meanwhile, cook spaghetti according to package directions. Drain well and return to pot. Add pasta sauce and toss until combined and heated through. Add meatballs and toss very gently to combine, taking care not to break up meatballs. Serve.
http://rawified.blogspot.ca/2012/04/raw-fettuccine-alfredo.html
raw fettucine alfredo
Ingredients:
2 medium zucchinis
1/2 cup cashews
1/4 cup water
1 large clove garlic
1 tbsp lemon juice
1/4 tsp pepper
1/4 tsp salt
1/4 tsp nutmeg, to garnish (optional)
1 tbsp parsley, to garnish (optional)
Directions:
Using either a vegetable peeler or a spiralizer, peel zucchinis into long noodle shaped strips.
Grind cashews to a fine powder in your blender, then add the water, garlic, lemon juice, pepper, and salt. Process until a smooth and creamy consistency is reached, adding more water if needed.
Toss your noodles in the sauce, and add some chopped parsley and nutmeg to garnish. My recipe makes one large serving, but can easily feed two people if served with a salad.
groceries March 1 to 8:
toothpicks
skewers
fri mar 1
3 +2/3 cups cups raw cashews
1 lemon
1/2 cup nutritional yeast
1 head garlic
1 t. dijon or yellow mustard
16 oz of pasta
1 pkg of mushrooms
1 small head broccoli
1/2 bunch spinach
1 cuke
2 red peppers
1 carrot
1 pkg bean curd
$5 worth of baby tomatoes
30 dates
15 almonds
15 cashews
tamari or braggs
ginger
sesame oil
3 bananas
maple syrup
vanilla extract
1/4 cup carob chips
sat mar 2
3 packages strawberries
3 oranges/6 mandarins
2 apples
2 pears
1/3 bunch spinach
4 bananas
2.5 cups almond milk
1/2 cup almond butter
3 apples
2 celery
quinoa
cilantro
mango
red pepper
1/2 lemon
1/2 can of chickpeas
1/4 head lettuce
1/4 red onion
36 almonds
1 cup namaste perfect flour blend
2 t. baking soda
1/4 cup coconut oil
3/4 cup maple syrup
1/2 cup applesauce
2 carrots
1/2 zuke
1/3 cup walnuts
3 apples
1/4 head lettuce
14-18 6″ soft tortillas
1 can black beans
3 packages butternut squash (dm)
1 med onion
23/4 cups veg broth
2 T. evoo
3/4 cup tomato paste (7-8 oz)
1.5 t. chipotle adobe sauce (or less-uber spicy)
1/2 t. garlic powder
1/2 t. cumin
1 cup raw cashews
1/2 cup milk
1 T. nutritional yeast
1/3 cup veg broth
sun mar 3
4 bananas
namaste waffle and pancake mix
3 apples
honey
1 pkg strawberries
1 pkg blueberries
1/2 pkg carrots
4 apples
1 cup walnuts
3 large tomatoes
1 head romaine
1/2 med onion
1 avocado
1 can black olives
1/2 cup cashews
1/2 lemon
4 carrots
2 red peppers
3 apples
12 nut crackers
1 can black beans
1 pkg spaghetti noodles
1/2 cup nutritional yeast
1/4 cup raw almonds
1/4 cup cashews
1/4 t lemon ZEST (optional tho)
vegan spaghetti sauce
1 med. head cauliflower
2 cups raw walnut halves
1/4 t. dried sage
1/2 cup walnuts
1/2 cup cranberries
2 oranges
1/2-1 bunch spinach
mon mar 4
5 bananas
1/2 cup carob chips
1/2 bunch spinach
2 mangos
1 can pineapple
3 tablespoons chia seeds
1/2 cup sunflower seeds
18 dates
1 pkg strawberries
3 oranges
1 banana
1/3 cup carob chips
2 med-large cukes
3 baby cukes
4 cups cooked white rice
1 pkg sushi paper
apple cider vinegar
2 bananas
1/4-1/2 bunch greens
frozen berries
2 cans black beans
2 cups cooked rice
18 baby tomatoes
1 cuke
1 head lettuce
1 red pepper
1 green pepper
salsa
2 cups (garbanzo) flour
tue mar 5
3 apples
namaste pancake mix
2 cans coconut milk
1 canteloupe
1 can garbanzo beans
1/2 pkg frozen peas
15 baby tomatos
1 pkg blueberries
2 red peppers
1 pkg rice pasta
15 baby tomatos
6 baby cukes
1 pkg strawberries
3 apples
1/2 bunch of grapes
1/4-1/2 bunch cilantro
salsa
3 bell peppers
1/2 cup cashews
1/2 cup macadamia nuts
1/3 cup zuchini
1 t. nutritional yeast
1 T. lemon
2 med-lrg cukes
10 leaves spinach
12 baby carrots
1 baby tomato
salsa
bean curd for 3
2 broccoli crowns/equivalant to that pkg u got from safeway
2 cups cooked rice
wed mar 6
1 pkg carrots
6 apples
1/4-1/2 head lettuce
15 baby tomatoes
1/3 cup pine nuts
freshly chopped basil
4 oranges
1 can garbanzo beans
1/2 bag frozen peas
1 pkg rice pasta
salsa
30 baby carrots
1 pkg strawberries
3 cans pineapple
greens (enough for 3 person smoothie)
18 nut crackers
4 kiwis
1/2 head salad
1 can black beans
1 head broccoli
1 carrot
1/2-1 onion
1 small tomato/tomato paste
1 med-lrg potato
cool mushrooms to peel, enough
for 3 people (check tnt)
1 cup chopped yellow onion
1 cup cremini mushrooms
1 cup packed spinach
1/2 cup sunflower seeds
1 cup black beans
2 t. dried basil
2 t. dried oregano
3 cups cooked rice
thu mar 7
bread
jam
3 bananas
1/4 bunch lettuce/spinach
1 pkg strawberries
3 kiwis
1/3 cup sunflower seeds
12 dates
12 baby tomatos
2 cans chickpeas
1/2 pkg peas
1 pkg rice pasta
1 large cuke
1 carrot
1/2 bunch grapes
2 pkgs raspberries
12 carob chips
3 bananas
1 potato
1 pkg mushrooms
bean curd enough for 3 people
2 cups cooked rice
1/2-1 bunch spinach,
1 can black beans
salsa
fri mar 8
2 sticks celery
6 apples
1/2 bag carrots
namaste waffles
1/2 bunch grapes
1 celery stick
15 baby tomatoes
3 oranges
1/4 bunch spinach
3 bananas
30 baby carrots
2 bananas
1/4 bunch spinach
4 mangos
2 med-lrg cukes
2 red peppers
1 zuke
1 pkg rice noodles
15 baby tomatos
2 med-lrg cukes
2 green peppers
2 red peppers
10 dates
1 can black olives
2 med zukes
1/2 cup cashews
1/2 lemon
parsley
