Veganuary 2020 - My daily journal (recipes and other things)

toast with homemade marmalade

bowl of 1/3 cup garbanzo beans, 1 tomato (chopped), 1 clove garlic (minced) and about 2 cups chopped spinach (in the microwave with some cajun seasoning

coffee

Fresh orange juice 5oz

Choumar with Lebanese bread

dibs (carob molasses tsp) mixed with tahini (2tsp) on a bit of the remaining bread

Ingredients:

* choumar, chopped (I ended up with about 1.5 cups chopped stems and 4.5 cups fronds - six cups was 60 calories and more fiber than anything else

* 1 large onion chopped

* 1 cup black eyed peas (dry) soaked in hot water from morning till about 30 minutes before I started cooking

* salt & pepper to taste

* 8 tsp olive oil

* chopped fresh onion (optional)

Directions:

* Put the oil in a nonstick pan

* Add onions and stems and cook till translucent (or golden...however you like them)

* add green part of the fennel

* add in the cooked peas when the fennel is nearly as tender as you desire - heat through

* salt & pepper to taste

* top with chopped raw onion

Use Lebanese flat bread (pita) to scoop bites up from the dish

1/2 guava from the garden

bowl of veggies

2tsp olive oil

6.5 oz peeled potato, chopped small

2 zucchini, chopped same size as the potato

1/2 onion chopped

1 clove garlic minced

[cooked above in a bit of water with pepper and then when done had some ketchup on it as it was bland]

Breakfast: pb and homemade quince jam on whole grain toast with coffee

Snack: 4oz orange juice

Lunch: chili on 2oz dry whole wheat rotini (cooked) and 2 small cucumbers

Chili (2 servings)

2 tbsp chopped onion, chopped small

1 garlic clove, minced

tsp olive oil

1 cup cooked kidney beans

200 ml pomi tomato sauce

saute garlic a nd onion in oil, add tomato sauce and beans.

(I made 2 oz pasta and added it to half the recipe...wished I had some zero point veggies to bulk it up)

Snack: small banana

Dinner:

1 cup brown rice (cooked)

2 cups broccoli (steamed)

25 grams TVP cooked in broth

tahini sauce (tbsp tahini + juice from half a lemon + 1 garlic clove pounded with salt)

1/4 cup pomegranate arils (pomegranate from garden)

I will put the rice in a bowl

top with broccoli

pour sauce on top

sprinkle pomegranate seeds over all

Breakfast:

- coffee with 1 cup soy milk

- 4 oz orange juice (from our orange trees)

- whole grain high fiber "regime" bread topped with 1/2 cup mashed beans (red/pinto/kidney?) and a cooked in the microwave tomato seasoned with salt and cajun seasoning

Lunch: veggie burger and soup

- whole grain bran burger bun

- bean burger (homemade)

- pickle, tomato, mustard and ketchup

- zucchini potato soup (leftover from Tuesday evening)

NOTE: I make my own veggie-bean burgers. I usually take a can of beans, drain them, saute onion-garlic-grated carrot in a bit of oil and add some salsa or tomato sauce or whatever, put 1/2 cup rolled oats in with the beans and mash with the sauteed veggies, check for ability to hold form when made into patties then add in sunflower seeds or sesame seeds or nuts or whatever along with cornmeal or farina or whatever to make the patties thick if not thick enough to form pattties. I put about 1/3 cup of the mixture onto a nonstick pan, cook over medium heat till brown on both sides and serve. Freeze the rest on a tray then put into a freezer bag to use when in a hurry.

Original Burger Recipe I adapt from:

Economical Veggie Burgers (credited to Dave Walls of Annandale, VA)

1 can Pinto Beans (15 oz)
1/2 cup Quick Oats
1 tablespoon "Spike" seasoning
2 1/2 oz water

Rinse off beans to reduce sodium content, if desired. Mash with fork to desired consistency. Add oats and Spike seasoning. Add water and
mix with a fork. You can add more oats or water to get the consistency you want. Form into patties. Fry on Pam sprayed or non-stick pan (recipe said lightly oiled fry pan) until lightly browned. Add condiments as desired. Patties can be wrapped and frozen. Adding a few extra spices in this mix won't hurt, try dumping some salsa in for an extra kick, or some fresh veggies such as onions, mushrooms and peppers. These can be whipped up in about 20 minutes.

Dinner: (leftovers reheated with tahini sauce)
1 cup brown rice (cooked)
2 cups broccoli (steamed)
25 grams TVP cooked in broth
tahini sauce (2 tablespoons tahini + juice from a lemon + 4 garlic clove pounded with salt - used half and saved half for another day)


Put the rice in a bowl and top with broccoli and heat in microwave

Add TVP and some of the broth it was cooked in

Put tahini mixture on top

I never use a recipe...if I see one that is vegan I will let you know. You have made me wonder if the quinoa burgers were vegetarian instead of vegan...hmm...oh well

I found these links by googling vegan quinoa burgers:

There are probably others...I just add stuff like I do for the bean burgers

January 6

Breakfast: Overnight Fudge Brownie Breakfast Bowl

*I saw a recipe online and adapted it runningonrealfood.com/brownie-batter-overnight-protein-oats-3/

*It proved higher calorie than I thought it would and tastier than I expected. I might adjust the portions to make it more calorie friendly.

1/2 cup oats + 2 Tbsp chia seeds in bowl - mix

2 Tbsp cocoa powder and pinch of salt - mix with above

1 cup soy milk (or other plant milk) - stir till mixed together

1 tbsp maple syrup - stir in

1 packet splenda - stir in

2 tbsp black walnuts (or nut/seed of your choices) = stir in

1 tsp vanilla - stir in

1 banana - chop and add on top in the morning

NOTE: This was tasty and had 21 grams of protein without adding protein powder to it (530 calories, 13 grams fiber, 72 carbs, 21 protein, 20 fat) ~ so you can see why I might be rethinking the portions. I can see doing a regular overnight oats adding in the cocoa powder perhaps...or...something. It was fun to try.

Lunch: Went to fast food Malak Al Tawouk and had a french fry sandwich with diet pepsi...not easy to track points/calories but it was vegan . They take a pita and spread toom (garlic paste) and hummus down the middle then top with tomatoes, lettuce, pickles and french fries and wrap it up. It is always tasty and filling - may even skip dinner.

Evening: Wine to unwind and some nuts...no meal and probably over the allotted calories/points BUT all vegan...even the wine

Breakfast: peanut butter and quince jam on whole grain light toast with orange juice

Lunch: at a friend's house. She has stroganoff with little if any meat and I didn't have the meat but did have the noodles and sauce, braised red cabbage and apples, okra with tomatoes and onions, banana bread, w ine

Dinner: hindbe and chankleesh with bread

Hindbe (large dandelion leaf type greens) that are chopped and added to a pan with chopped onions fried in olive oil. Salt & Pepper are added and you eat it with raw onion and scoop it up with Arabic flat bread

Chankleesh is a low fat cheese that you mix with olive oil, tomato and onion then eat with bread

It was not a vegan day but mostly vegetarian except for that bit of meat in the sauce.