Okay! Trying to get back into blogging AND menu planning. Here’s this week. Cutting/pasting and posting in various ways from my meal planning software, Plan To Eat, including a bunch of the recipes at the bottom! Cool!
Thai Sticky Shrimp w/Coconut Rice
(actually quinoa not rice)
green beans & lettuce
Bean Soup (freezer)
GF rolls or muffins
Chicken & Veggie
- 1 can (14 oz.) reduced-fat coconut milk
- 1 1/4 cups short-grain white rice such as pearl
- 2 ruby grapefruit (about 2 lb. total)
- 1/2 cup firmly packed brown sugar
- 1 tablespoon cornstarch
- 1/4 cup soy sauce
- 2 tablespoons rice vinegar
- 2 tablespoons minced fresh ginger
- 1 pound thawed frozen uncooked shelled, deveined shrimp 38 to 50 per lb., rinsed and drained
- 1/2 pound Belgian endive leaves separated, rinsed, and drained
- 1/2 cup finely slivered fresh basil leaves
- In a 3- to 4-quart pan over high heat, combine coconut milk, rice, and 3/4 cup water. Bring to a boil, reduce heat, cover, and simmer until rice is tender to bite, about 15 minutes.
- Meanwhile, cut peel and membrane from grapefruit. Cut between fruit and membrane to release segments into a bowl.
- In a 10- to 12-inch frying pan, mix sugar and cornstarch. Add soy sauce, vinegar, and ginger. Stir on high heat until boiling, about 1 minute. Add shrimp and stir often until opaque but still moist-looking in center of thickest part (cut to test), 3 to 4 minutes.
- Mound rice equally on warm plates, spoon shrimp mixture equally onto rice, and garnish with grapefruit segments, endive leaves, and basil.
- 1-2 large heads cauliflower
- 1 medium onion diced
- 1 1/4 cups soy milk
- 3/4 cup water
- 3 tablespoons raw cashew nuts
- 1 teaspoon salt
- 1/8 teaspoon white pepper
- 1/8 teaspoon nutmeg
- 3 tablespoons oil
- 1/3 cup unbleached flour
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon garlic powder
- 1 teaspoon nutritional yeast
- 2 tablespoons whole wheat bread crumbs
- 1/2 teaspoons paprika
- Cut the cauliflower into medium pieces and place in a bowl with the onions. Set aside.
- Blend the soy milk, water, cashews, salt, white and black pepper, nutmeg, garlic powder, and nutritional yeast in a blender until smooth. Pour into a saucepan and gently heat, stirring often.
- Meanwhile, heat the oil in a small saucepan. Add the flour to make a roux. Then whisk the heated soy milk mixture into the roux to make a light, creamy sauce. For a thicker sauce, use more roux. Pour the sauce over the vegetables and stir.
- Oil a casserole dish. Pour the vegetable and sauce mixture into the pan and press lightly. Sprinkle the bread crumbs over the vegetables and cover with paprika. Cover and bake in a preheated oven at 180C/350F for 45 to 55 minutes.
- 1.5-2 lb ground turkey
- 1-2 eggs
- 1/2 or more cup gluten free breadcrumbs
- 1/3 c. fresh parsley finely chopped
- 1 garlic clove minced or garlic powder
- 1/2 tsp. dried oregano
- 1/2 teaspoon dried thyme
- ground black pepper to taste (about 6 turns of the grinder)
- 1 26-oz. jar of your favorite marinara sauce
- extra veggies like carrot or zucchini to add to meatballs
- Add all ingredients — except for the sauce — to a large bowl, and mix with your hands until well-combined.
- Roll meat into golf ball-sized balls, and layer into the bottom of your slow cooker.
- Pour the jar of sauce over the meatballs so they are completely covered. (I had 2 cups shredded zucchini laying around, so put that in the bottom of my crock, then put one layer of meatballs on top of zucchini. I then poured one jar of sauce on bottom layer, added the rest of the meatballs, the 1/2 jar of sauce to cover 2nd skimpy layer of meatballs.
- Place lid on your slow cooker and cook on LOW for 4 hours.
Yummy family-tested lentil burger, substantial & satisfying
Total Time: 1 Hr 30 Min
- 1 cup brown lentils
- 2 cups water
- 1 bay leaf
- Optional: 1 unsalted vegan veggie bouillon cube
- Optional: 1 bay leaf
- 1 Tbsp cooking oil
- 1/2 cup onion, chopped fine
- 2 cloves minced garlic
- 1 Tbsp minced fresh ginger OR 1 tsp dried ginger
- Optional: 1/4 cup shredded carrot or finely chopped red bell pepper.
- 1 tsp cumin
- 1 tsp paprika
- 1/8 tsp cayenne
- Fresh gr black pepper to taste
- 1 tsp salt OR 1 Tbsp soy sauce OR Braggs liquid aminos
- 1/2 cup toasted sunflower seeds
- 1/2 cup quick oats OR quinoa flakes
- 1/2 cup firm bread crumbs from a stale crust of bread
- 1/2 cup nutritional yeast flakes
- 1/4 cup minced fresh basil or parsley
- Soak lentils in hot water for 2 hours
- Drain and rinse lentils
- Place drained lentils in a 4 quart pot with 2 cups of water, plus optional veggie cube or bay leaf
- Bring to a boil, then simmer covered for 1 hour OR pressure cook for 3 minutes at high pressure
- Remove lid and turn heat up to medium, stirring occasionally, until remaining liquid has been absorbed.
- Mash lentils with a potato masher, stick blender or fork
- While the lentils are cooking, place the sunflower seeds in a large shallow pan. Toast in a 275 degree oven for 1/2 an hour stirring once or twice until golden brown
- Chop onions, garlic, and ginger plus any optional veggies
- Sauté onion, garlic & ginger with oil in a frying pan until onion is soft, about 5 minutes. Add spices, stir for another 2 minutes, and remove from heat
- Grind toasted sunflower seeds to a coarse meal in a food processor or spice grinder, leaving some large chunks
- Place oats, sunflower seeds, mashed lentils, veggies, spices and salt in a large mixing bowl
- Add nutritional yeast, along with minced basil or parley
- Stir together with your hands to make a stiff mixture. If it seems not quite stiff, add a little more oats and-or dry bread crumbs
- Let stand for 1/2 hour to allow the oats to absorb moisture and bind the mixture together
- Heat a little cooking oil in a frying pan on medium heat, shape the lentil mixture into patties and fry 10 minutes on each side until nice and crispy brown
Don’t confuse this with the flour or corn tortillas you use to make wraps. A Spanish tortilla is a potato-and-egg omelet found on numerous menus throughout Spain. Traditionally these are cooked in heaps of olive oil. Our version uses less oil, so it’s lower in calories, and if you use precooked diced potatoes, it’s faster too.
Total Time: 40 Min
- 3 teaspoons extra-virgin olive oil divided
- 1 small onion thinly sliced
- 1 cup precooked diced red potatoes (see Tip)
- 1 tablespoon chopped fresh thyme
- 1/2 teaspoon smoked paprika
- 6 large eggs
- 4 large egg whites
- 1/2 cup shredded Manchego or Jack cheese
- 3 cups baby spinach roughly chopped
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground pepper
- Heat 2 teaspoons oil in a medium nonstick skillet over medium heat. Add onion and cook, stirring, until translucent, 3 to 4 minutes. Add potatoes, thyme and paprika and cook for 2 minutes more.
- Lightly whisk eggs and egg whites in a large bowl. Gently stir the potato mixture into the eggs along with cheese, spinach, salt and pepper until combined. Wipe the pan clean; add the remaining 1 teaspoon oil and heat over medium heat. Pour in the egg mixture, cover and cook until the edges are set and the bottom is browned, 4 to 5 minutes (it will still be moist in the center).
- To flip the tortilla, run a spatula gently around the edges to loosen them. Invert a large plate over the pan and turn out the tortilla onto it. Slide the tortilla back into the pan and continue cooking until completely set in the middle, 3 to 6 minutes. Serve warm or cold.
Yum! What’s cookin’ at your place? I’m always in need gluten/dairy/beef free ideas!!!