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Veganism on a BudgetVegan money saving tips for San Diego | Budget Plan #1 | Budget Plan #2Budget Plan #2Weekly meal plan:Here is a weekly meal plan that will be followed by a grocery list, approximate costs, and recipes. Every month the meal plan will change, and anyone who would like to contribute their own inexpensive meal plan ideas or recipes may submit them via email. This month's meal plan is based on three meals per day for two people. VEG SAN DIEGO HEALTH TIP: To get plenty of essential fatty acids (EFA's), mix flax seed oil (with gamma linoleic acid) half and half with tamari and use as a salad dressing. Never heat flax seed oil, as heat destroys the nutrition in it.
Shopping ListBUDGET TIPS OF THE MONTH: 1. Make your own seitan and save lots of money. Seitan is yummy and versatile. We will include a recipe for homemade seitan, and several recipes using seitan. 2. When you purchase your greens, take them home and clean them right away. Then prepare a huge bowl of torn greens to use in salads all week long.
*items that will last more than one week Total estimated cost: $64.58 or $32.29 per person RecipesSEITAN: 1 box vital wheat gluten mix Follow directions on the package and cut gluten into 1/2 inch pieces. Mix veg. broth with water(make about 6 cups), bring to a boil then reduce heat. add gluten and simmer for an hour, stirring occasionally. cooked gluten is called seitan. store seitan in fridge. APPLE CINNAMON PANCAKES 1 1/4 cup flour MIX-- Dry ingredients together. MIX--Wet ingredients together and add to dry ingredients. Using a small messuring cup, pour small amounts of batter onto heated fry pan or griddle that has about 3 T. oil on it. Flip pancakes when they are browned on one side and cook the other side Scrambled Tofu
1 lb. firm or extra firm tofu SEITAN-MUSHROOM STROGANOFF **After you have prepared your homemade seitan, divide it into 3 equal portions. 1/2 lb. mushrooms, sliced one of the 3 portions of seitan, sliced or cut into small chunks** 1 box of silken tofu Blend silken tofu in blender with soy milk until completely smooth, set aside sautee seitan and mushrooms in olive oil until mushrooms are soft. Add minced garlic, tofu and soy milk mixture, tamari, and pepper. Simmer on low heat about 5 minutes, adding more soy milk if necessary. serve over brown rice. COOKING BROWN RICE when preparing brown rice, messure out the amount of uncooked rice into pan, then add 2 1/2x the amount of water as rice. bring to a boil, then immediately reduce heat to medium, then place a lid on the pan. Simmer the rice forabout 40 minutes. When rice is done, you will begin to hear a sizzling sound in the bottom of the pan. This means that all of the water has been absorbed and you should have a nice fluffy yet firm rice. SEITAN FAJITAS one portion of the prepared seitan cut into strips Sautee seitan, green pepper, and onion until veggies are soft. Add garlic and tamari. Steam tortillas for a few seconds over the pan. Wrap seitan mixture in tortillas. Try with salsa, vegan sour cream, or guacamole. BBQ SEITAN one portion of the prepared seitan cut into chunks or strips Sautee seitan in olive oil until browned. Place in baking dish and add enough bbq sauce to coat the seitan well, stirring it in. Then add more bbq sauce. Cover the dish and bake for about 20 minutes in a 375* oven SMOKED TEMPEH SANDWICHES 1/2 8OZ. pkg. tempeh, sliced into thin strips Sautee tempeh strips until brown. Add liquid smoke, tamari, and pepper. Make sandwiches. Enjoy! TEMPEH BROCCOLI WRAPS 1/2 8 oz. pkg. tempeh, sliced into strips Sautee tempeh, broccoli, and onions in olive oil. Add garlic and flour. Sautee another minute, then add soy milk and tamari. Continue to cook until sauce thickens, about one minute. Wrap mixture in tortillas CREAMY BROCCOLI PASTA 1 lb. pasta of your choice cooked al dente Steam broccoli a few minutes until bright green. Drain water and add olive oil, garlic, and flour. Sautee about one minute, and add soy milk, salt, and pepper. Simmer mixture until sauce thickens. serve on cooked pasta FRIED POTATOES AND ONIONS 5 lg. potatoes, sliced into 1/2" half-moons (wash and leave skins on) Par-boil potatoes about 5 minutes, drain. in large skillet, fry potatoes and onions in olive oil until potatoes are browned. Add salt and pepper. POTATO-KALE SOUP 3 lg. potatoes, cut into 1" cubes (wash and leave skins on) Melt earth balance in soup pan. Add onion and sautee. add flour and stir until paste forms. Gradually add water, stirring until mixture comes to a boil. Reduce heat to med-low and add potatoes, soy milk, and salt and pepper. simmer for about 15 minutes until potatoes are tender. add kale and turn off heat, and allow to cool. Blend soup in small batches, pureeing the soup. **add chopped, fresh dill weed, or dried dill weed if you have some.** RICEY JOES 2 c. cooked brown rice Mix all ingredients together in pan and heat well. Serve on buns, or open-faced on slices of whole grain bread. **i grew up eating this yummy healthy sandwich. kids love it!** CABBAGE WRAPS 1/2 c. cooked brown rice In skillet, sautee tofu, cabbage, carrot, onion, and garlic until cabbage is tender. Add rice, salt and pepper. wrap mixture in tortillas and place wraps in oiled baking dish, side-by-side. in a bowl, mix tomato paste and water with a wire whisk until smooth, and add salt and pepper to taste. Spoon tomato sauce over wraps and cover baking dish. Bake on 350* for about 25 minutes. SCRAMBLED TOFU AND VEGGIES 2 lbs. firm tofu, mashed Sautee all ingredients until tofu is golden brown. FRUIT SALAD 1 cantelope, cut into cubes Mix all together. * To blanch, bring a pan of water to a boil, submerge peaches, one at a time in the water for about 20 seconds and remove. This loosens the skins so they may be easily removed* FRUIT SMOOTHIES (each recipe makes two large smoothies) ...in blender, put:
2 c. fruit juice Blend on high for a couple minutes until all the frozen fruit is blended. *add 2 T. peanut butter if you have it. this is a yummy addition! BON APPETIT! |
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