Whole Food Plant Based, Vegan Menu

How to succeed with a WFPB, vegan diet: 

1) You need motivation. Why do I want to eat a WFBP diet? Remind yourself of your goals when you when get discouraged.

2) Accept that perfection is a myth. Don’t make yourself crazy and allow for flexibility. I eat a vegan diet 90% of the time and I’m ok with that. Eating out is especially challenging.  Make the best choice possible. Would grilled salmon be a healthier choice than cheese pasta? Probably so, if you aren’t a strict vegan. A few bites of dessert won’t kill me. A little Parmesan on my salad isn’t worth me making a fuss over. Everyone knows where they draw the line. I never drink alcohol, that’s a hard line for me, everything else is less rigid.

3) Plan a menu even if you don’t follow it strictly. Make sure you have the ingredients in your refrigerator or pantry. Batch cook beans and grains early in the week.

4) Read vegan blogs and/or cookbooks for fresh ideas. Vegans  get bored with the same foods just like omnivores.

Meal Prep Ideas:

Make a batch of roasted vegetables for salads, burrito bowls, lasagna or an easy lunch with hummus and pita bread.
Preheat grill to moderate heat. Brush thick slices of zucchini, red pepper, yellow squash and onion and corn on the cobs with a little olive oil and salt. Place on direct medium heat for 5 minutes and turn. Grill until slightly charred and soft. Use immediately or chop into 1 inch pieces and stored covered in the refrigerator for up to 3 days.

Soak kidney, cannelli and pinto beans for chili and cook in a pressure cooker or instant pot for 50 minutes. A slow cooker will work also.

Soak and cook chic peas for chana masala burgers or to make hummus.

Cook enough brown rice for the week. Brown rice cooks in 40 minutes in an Instapot. Add cumin seeds and turmeric for Indian or Mexican dishes.

Cut up sturdy fruits like melons and pineapple and store in the refrigerator all week.

Wash salad greens and shred a red cabbage for quick salads. Cut up carrots, celery and cucumber.

What’s for dinner?

I’ve been extremely pleased with my CSA this summer at http://www.MountainBountyFarm.com They do a great job of providing fresh organic produce with a surprising amount of variety.

Vegan Chili This blog has lots of chili recipes. I made vegan corn bread by following the recipe of the corn meal box and substituted a flax egg (1 tablespoon of ground flax with 3 tablespoons of water) for a chicken egg and added 1/2 cup of corn kernels. It was perfect. Chili toppings can include fresh cilantro, almond yogurt, green onions, vegan cheese, or tortilla chips. Serve alone or over a baked potato or sweet potato.

Mushroom Fajitas

Chana Masala Burgers
Forks Over Knives has lots of recipes and it’s user friendly. They have classes and apps to inspire you. I highly recommend their site and if you get a chance watch the documentary too.

Red Lentil Dal, 

Serve with brown cumin seed rice and whole wheat flat bread. Roasted vegetables would be a great addition.

Vegan Lasagna

I keep jarred marinara sauces in my pantry for easy Italian or pasta dishes. I haven’t tried vegan mozzarella yet but I plan to. I won’t have access to vegan cheeses in rural Mexico so stay tuned for the “vegan cheese making adventures”.  It’s easy to add vegetables to lasagna. Try frozen drained spinach, sliced mushrooms, Swiss chard or roasted vegetables.

Tell about your challenges to eating a plant strong diet and I’ll suggest a solution.  Leave a comment.

Happy Autumn, enjoy the harvest.

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