Menu 4/29-5/3

 Monday: dinner with Friends

Tuesday:  roasted vegetable kohlrabi noodle bowl

Wednesday: Black Bean Burger, FoK spring 2024, p 87

Thursday: Garlic Mushroom Pasta

Friday: Chik'n Tortilla Soup

Chik'n Tortilla Soup

• 1 medium onion, chopped
• 3 garlic cloves, minced
• 1 jalapeno pepper , seeded and diced
• 1 tsp ground cumin
• 1 tsp chili powder
• Hempe Chik'n Strips
• 20 oz crushed tomatoes
• 32 oz chicken broth 
• 14 oz black beans, drained and rinsed
• 2 cups frozen corn
• 1/2 cup cilantro, chopped, divided (reserve 1/4 of it for garnish)
• 1 lime, juiced
• 1 tsp salt, or to taste
  
  

• 1. Preheat a pot with oil over medium-high heat. Add chopped onion, garlic and chopped jalapeño and sauté until veggies soften.

  2. Add hempe chik'n strips, corn, beans, chilli powder, cumin, crushed tomatoes, salt, ¼ cup of cilantro and chicken broth. Bring to a boil and let simmer for at least 25 minutes.

  3. Add lime juice.

  4. Serve the soup with some tortilla strips, pieces of avocado, fresh cilantro and lime wedges.

Menu 4/22-4/26

 Monday: Dinner with Friends

Tuesday: Lo Mein

Wednesday:  Whole Darn Squash Pasta, FoK Spring 2024 p 77

Thursday: Vegan Feijoada, FoK Spring 2024 p 86

Friday: Chili

Menu 4/15-4/19

 Monday: Dinner with friends

Tuesday: Ethiopian wild rice pilaf

Wednesday: Amaranth Tabbouleh with Falafels in Bfree pitas with vegan taziki and humus.

Thursday: Pizza 

Friday: Stuffed Poblano Peppers

Menu 4/8-4/12

You might have guessed that the garden kohlrabi, cabbage and carrots are getting ready to bolt with the warmer weather. The lettuce is bolting, so we will be eating more sorrel salads.

 Monday: dinner with friends

Tuesday: Snobby Joe with a Kohlrabi, Cabbage, Carrot Slaw 

Wednesday:  Potato Leek Soup

Thursday: Bean Tacos with a Sorrel Salad

Friday: Burgers with Kohlrabi Cabbage Salad with a Maple Lemon Dressing

Menu 4/1-4/5

 Monday: dinner with friends

Tuesday: Quinoa Pasta Salad 

Wednesday: Burgers with Carrot Salad

Thursday: Chickpea Tofu Panzanel Salad

Friday: Lasagna Soup  we switched from Potato Leek Soup

Menu 3/25-3/29

 Monday: Dinner with friends

Tuesday: Mushroom Millet Gratin
We used cannelline beans instead of cashews and millet instead of farro

Wednesday: Burgers and sweet potatoes

Thursday: Stir fried Rice
We used coconut aminos instead of soy and rice instead of farro

Friday: Southwest Mushroom in a Red Pepper Sauce

Menu 3/18-3/22

Monday: Dinner with friends

Tuesday: Carrot Dogs with slaw and baked beans

Wednesday: Falafel with a Fava Bean Salad

Thursday: Thai Chickpea Salad

Friday: Chili

Menu 3/11-3/15

 Monday: dinner with friends

Tuesday: Broccoli Cheddar soup with Chickpea salad (use your favorite chicken salad recipe, instead of chicken, use mashed chickpeas)

Wednesday: Pepper Ridge Sandwiches 

Pepper Ridge Sandwiches 

By Ann Esselstyn

Makes: 4-6 sandwiches

1 jar roasted red peppers, packed in water

2 tablespoons balsamic vinegar

1 teaspoon oregano

1 teaspoon thyme

1 teaspoon rosemary

1 teaspoon basil

1-2 cloves garlic, minced

16 oz. barbecue sauce, your favorite

20 slices of portabella mushrooms

1 loaf Ezekiel Sprouted Grain Bread, GF bread

1 cup oil free hummus

1 bunch scallions, chopped, pickled red onions

1 container organic baby spinach, spring mix

1 avocado, sliced, guacamole

 

Preheat oven to 400. Place mushroom slices on parchment-paper-lined sheet pan and brush with barbecue sauce. Cook for 30 minutes - or until cooked through.

Place roasted red peppers and their liquid in a bowl. Tear peppers into strips and add balsamic vinegar, oregano, thyme, rosemary, basil, and garlic.

Toast the bread.**  

Construct each sandwich by spreading hummus on one piece of toast.

Sprinkle a thin layer of scallions onto the hummus then add a layer of barbecued portabellas.

Add a layer of roasted red peppers.

Add a layer of spinach.

Add a layer of avocado.

Place a piece of toast atop the stack.

Slice into halves or quarters and serve!

Thursday: Sweet potato and black bean quesadilla 

Friday: Tofu Wrap

Menu 3/4-3/8

 Monday: Dinner with friends

Tuesday:  Spaghetti Squash Boats

Wednesday: Mushroom Tacos and Spanish Rice

Thursday: Burgers and Mac & Cheeze

Friday:  Mushroom and Rice Soup

Menu 2/26-3/1

 Monday: Dinner with Friends

Tuesday: Roasted Tomato  and Sweet Potato Soup

Dr Neal Barnard’s Cookbook for Reversing Diabetes
Page 119
Makes 4 Servings
1 ½ cup peeled, quarter onion (roughly 1 large onion)
4 cups cubed sweet potato (roughly 1-1 ¼ pounds before peeling)
4 cups (about 1 ½ pounds) quartered Roma or other tomatoes, juices squeezed out
1 ½ teaspoons dried basil
1 ½ teaspoons dried oregano
1 tablespoon balsamic vinegar
1 teaspoon blackstrap molasses
Freshly ground black pepper to taste
1 1/8 teaspoon sea salt
2 ¼-2 ½ cups water
¼ cup chopped fresh basil (optional)
Preheat the oven to 450 F
In a large baking dish, combine the onion, sweet potato, tomatoes, basil, oregano, vinegar,
molasses, pepper, and 1 teaspoon of the salt. Bake for 40 to 50 minutes, stirring a couple of
times, until the sweet potatoes are softened and the mixture is becoming caramelized. Transfer
the vegetables and any juices they’ve released in the pan to a medium soup pot, add 2 ¼ cups of
the water and the remaining 1/8 teaspoon salt, use an immersion blender to puree.
(Alternatively, you can transfer everything to a blender to puree). Blend to the desired
smoothness, using the additional ¼ cup of water if needed. Stir in fresh basil, if using, and serve.
My note: I added Great Northern Beans.

Wednesday: Black Bean Enchiladas

Thursday: Burger and Potato Salad 

Friday: Sopa de Fideo

Menu 2/19-2/23

 Monday: Dinner with Friends

Tuesday: Sweet Potato Shawarma

Wednesday: Vegan Scallop potatoes with Burgers
instead of cashews we used cannelli beans for the potatoes

Thursday: Pasta with a rich velvety mushroom-sauce
Instead of cream we pureed white beans

Friday: Pizza Soup
We used oat cream

Menu 2/12-2/16

 Monday: dinner with friends

Tuesday: Burgers and potato fritters 

Wedensday: Sweet Potato Black Bean Quesadilla 

Thursday: Mujadara Bowl

Friday: Meati Chickn and Wild Rice Soup

Menu 2/5-2/9

 Monday: dinner with friends

Tuesday: Falafels with Fava Bean Salad

Wednesday: Jackfruit Tacos and Spanish Rice

Thursday: Bean Burgers with Kohlrabi Fritters

Friday: Vegan Broccoli Cheddar Soup with No Tuna sandwiches

Menu 1/30-2/2

 Monday: Dinner with friends

Tuesday: Bean Enchilada Bake

Wednesday: Vegan Gumbo

Thursday: Burger with Mac and Roasted Red Pepper Cheeze

“Cheese” Sauce use a high speed blender

• 1 can cannellini beans (15-ounce) low-sodium, drained and rinsed
• 1⁄2 cup roasted red peppers drained, packed in water
• 1⁄3 cup nutritional yeast
• 4 tbsp fresh lemon juice
• 2 tbsp tahini
• 1 tsp yellow mustard
• 1⁄2 tsp salt
• 1⁄2 tsp garlic powder
• 1⁄2 tsp onion powder
• 1 1⁄2 cups vegetable broth

Friday: Meati Chikn to make Dump Chikn, serving over rice
We used this recipe for the French dressing

Menu 1/22-1/26

 Monday: Dinner with friends

Tuesday: Stroganoff

Wednesday: Black Bean Soup

Thursday: Hempe mushroom Burger

Friday: Lasagna 

Menu 1/15-1/19

 Monday: Dinner with friends

Tuesday: Mediterranean Bowl

Wednesday: Sunny burger

Thursday: Vegan Divan

Friday:  Butternut Squash Soup  

Sassool's Fava Bean Salad

This is a Sassool's fava bean salad knock off

Ingredients
3 cups Fava beans cooked
1 can Chickpeas, drained, rinsed and mashed
1 bunch Parsley
1 red onion, diced
2 tomatoes, diced
2 TBS Mint
1 jalapeño, seeded and diced

Dressing:
1/4-1/2 cup whipped garlic
1 tsp salt
1/2 tsp red hot pepper
1 tsp black pepper
1 tsp oregano
1 lemon juiced
1/4-1/2 cup olive oil

mash chickpeas, add fava beans (unpeeled), dice onion, tomato, mint and jalapeno
Prepare the dressing and add to the salad.

Menu 1/8-1/12

 Monday: Dinner with friends

 Tuesday: Kale, Lentil and Potato Salad

Wednesday: Pepper Ridge Sandwiches a sweet potato and a green salad

Pepper Ridge Sandwiches 

By Ann Esselstyn

Makes: 4-6 sandwiches

1 jar roasted red peppers, packed in water

2 tablespoons balsamic vinegar

1 teaspoon oregano

1 teaspoon thyme

1 teaspoon rosemary

1 teaspoon basil

1-2 cloves garlic, minced

16 oz. barbecue sauce, your favorite

20 slices of portabella mushrooms

1 loaf Ezekiel Sprouted Grain Bread, GF bread

1 cup oil free hummus

1 bunch scallions, chopped, pickled red onions

1 container organic baby spinach, spring mix

1 avocado, sliced, guacamole

 

Preheat oven to 400. Place mushroom slices on parchment-paper-lined sheet pan and brush with barbecue sauce. Cook for 30 minutes - or until cooked through.

Place roasted red peppers and their liquid in a bowl. Tear peppers into strips and add balsamic vinegar, oregano, thyme, rosemary, basil, and garlic.

Toast the bread.**  

Construct each sandwich by spreading hummus on one piece of toast.

Sprinkle a thin layer of scallions onto the hummus then add a layer of barbecued portabellas.

Add a layer of roasted red peppers.

Add a layer of spinach.

Add a layer of avocado.

Place a piece of toast atop the stack.

Slice into halves or quarters and serve!

Thursday: Leftovers or pizza

Friday: Vegan mushroom stew

Mushroom Stew (Costco November 2023, p 19)

Ingredients:
1 cup carrot, sliced
1 cup celery, sliced
1 pound mushrooms, sliced, we used the Eat Meati Steak version of mushrooms
6 garlic cloves
2 tsp thyme
1 tsp oregano
1/2 tsp sage
2 TBS tapioca starch
1/2 cup balsamic vinegar
2 TBS coconut amino
1 cup split red lentils
1 pound potato
1 15-oz can tomato sauce
3 cups vegetable broth
2 bay leaves
parsley for garnish

Directions: sauté veggies, add herbs. Add starch, deglazing with vinegar. Add remaining ingredients. Boil then reduce to medium high until potatoes are tender.