Category Archives: Vegetarian

Fruit on the Bottom Yogurt (Meal Prep) – Day 2 of 31

When you buy Greek yogurt with fruit on the bottom, the price ranges from around $0.70 at Aldi’s to almost $2.00.

It’s easy to make your own.  Making your own is also economical.

I purchase my frozen fruit and Greek yogurt at Aldi’s for about $5.  You can make about 6 to 7 fruit on the bottom yogurt cups.

My favorite is the berry blend. I top my yogurt cups with granola when I’m ready to eat the yogurt.


What you need:

  • 16 oz. frozen fruit
  • maple syrup
  • cornstarch
  • water
  • Greek yogurt, regular yogurt, non dairy yogurt (flavored or unflavored)
  • granola
  • Mason jars or small lidded container
  • honey

Fruit Compote

  • Servings: 5 to 7 depending on the size of your containers
  • Difficulty: easy
  • Print

Ingredients

-16 oz. bag of frozen fruit, no need to thaw -2 Tbsp. maple syrup -2 Tbsp. water -1 tsp cornstarch

Directions

  1. Place the fruit in the saucepan.
  2. Add the remaining ingredients to the saucepan. Stir.
  3. Cook on medium high heat for 5 to 10 minutes or until the sauce is thickened.
  4. Remove from heat. Allow to cool.

Fruit on the Bottom Yogurt Cups

  • Servings: 5 to 7 depending on the size of your containers
  • Difficulty: easy
  • Print

Ingredients

-Fruit Compote -Large container of yogurt -8 oz. Mason jars -honey

Directions

  1. Place 2 to 3 Tbsp. of the fruit compote on the bottom of the Mason jar.
  2. Top with a fourth to a half cup of Greek yogurt.
  3. Squeeze about a Tbsp. of honey over the yogurt.
  4. Place the lid on the yogurt.

Use the yogurt cups within a week. Enjoy with granola.

Happy vegetarian eating,
Traci

Menu Plan Monday – Week of October 1, 2018 (Vegetarian) – Day 1 of 31

To start off my Write 31 2018, I’m going to provide you with my meal plan for this week.

I’m glad it’s soup season because I can make a big pot or two of the soup and have it for the week.

Here’s what I’m planning for the week.

Sunday – Lasagna stuffed Portobello mushrooms with Italian chopped salad, Fres

Monday – Minestrone soup with the left over Italian chopped salad

Tuesday – Tacos (I’ll share my recipe during this month’s Write 31)

Wednesday – Enchilada skillet

Thursday – Grilled cheese with minestrone soup

Friday – Leftovers

Saturday – Out

Breakfasts for the week:  chocolate chip ricotta muffins and cheese sticks, apple slices (I need easy on the go breakfasts.)

Lunches for the week:  Garden veggie soup, fruit on the bottom yogurt (recipe coming tomorrow), Wheat Thin type crackers

 

Now onto my family’s Standard American Diet meals for the week.  I don’t get off of work until almost 4 o’clock.  Hubby needs to leave for work around 5:20 so I don’t have time to cook him dinner any more.  He fends for himself with me planning meals.  He and the boys are not real adventurous eaters.  I’ve attempted over the years to introduce them to more foods but they always fall back on the foods that they are comfortable eating.  😦

Sunday – Chicken, roasted potatoes, veggies, Hawaiian rolls, and pumpkin roll

Monday – Pulled pork sandwiches on the remaining Hawaiian rolls

Tuesday – Tacos

Wednesday – Chicken Nuggets and French fries

Thursday – Grilled cheese and tomato soup – The last few times we have had grilled cheese I did not have tomato soup.  Since then, I’ve remedied that and have several containers of soup.

Friday – Chili

Saturday – Out

Join tomorrow for one of my favorite ways to eat yogurt.

Happy eating,
Traci

 

Welcome to 31 Days of Vegetarian Meals (Day 0 of 31)

918752-meals-quotes (1)

Last February, I was in the midst of my gallbladder disease.  On February 12th, I ate kielbasa from my favorite childhood butcher.

The next day I was very sick.  Even though I did eat some chicken salad that day, I made the decision to start eating vegetarian.

So Valentine’s Day/ Ash Wednesday 2018 is my vegetarian anniversary.

My emergency surgery to have my gallbladder out was on February 24th.  Even though I was allowed to eat a regular diet afterwards, I continued eating a vegetarian diet.

My first goal was to make it until Easter and then I would maybe eat some seafood.  I still have not eaten an seafood or meat.

It’s been 8 months since I became a vegetarian.

During this year’s Write 31, I’m going to be focusing vegetarian cooking.

 

BBQ Tofu – A Vegetarian Memorial Day Recipe (GF, V, DF)

As we are getting ready for Memorial Day, it is tough being a vegetarian when the holiday focuses on eating grilled meat. Or is it really that tough?

Today I’m bringing you a quick and easy recipe for Barbecue Tofu. You can enjoy the tastes of barbecue while staying plant based. Win-Win.

Here is what you need:
  • Pressed, firm tofu – Since I’m new to cooking tofu, here is the method of how to press tofu.
  • Extra Virgin Olive Oil or Avocado Oil
  • Salt and Pepper
  • Garlic Salt or Powder, Trader Joe’s Seasoning Salt, or Penzey’s Galena Street Rub
  • Your Favorite BBQ sauce

1526764701757.jpg

BBQ Tofu

  • Servings: 4
  • Difficulty: easy
  • Print

Ingredients

  • Pressed, firm tofu
  • 1 Tbsp. Extra virgin olive oil or avocado oil
  • Salt and pepper, to taste
  • Garlic Salt or Powder, Trader Joe’s Seasoning Salt, or Penzey’s Galena Street Rub, to taste
  • ¼ c. bbq sauce


Directions

  1. In a large skillet, heat the oil over medium heat.
  2. In the meantime, cut the tofu into 32 rectangles.
  3. Gently add the tofu to the skillet. Sprinkle with salt, pepper, and other spice blend.
  4. Allow the tofu to cook for 5 minutes. Flip.
  5. Sprinkle the other side with the spices. Cook for additional 3 to 5 minutes.
  6. Remove from the skillet. Place in a bowl. Pour the bbq sauce over the tofu. Stir until all the tofu is covered with sauce.
  7. Enjoy!



My favorite BBQ sauce is Carolina Gold. Yum!

Have a bemagical day,
Traci

Italian Veggie Frittata (GF, V)

This could also be called “Clean Out My Fridge Frittata.”  We had a potluck breakfast at church on Easter morning.  I woke up that morning trying to decide what I wanted to bring to church.  Nothing like waiting until the last moment.

I thought about how I had spinach in the fridge.  It was at that moment I decided to make a frittata.  The rest of the ingredients were in my fridge or pantry so it was easy to put together.

You ca certainly add more ingredients to the fritatta instead of just spinach, mushroom, and onion.  It would be delicious with cubed zucchini (add with the rest of the veggies), cubed bell peppers (add with the rest of the  veggies), and olives (add with the Feta cheese).

Italian Veggie Frittata 3

Italian Veggie Frittata

  • Servings: 8
  • Difficulty: easy
  • Print

Ingredients

  • 1 Tbsp. Extra virgin olive oil
  • 1/4 to 1/2 c. cubed mushrooms
  • 1/2 large onion or 1 small onion, cubed
  • 2 c. spinach
  • 8 large eggs
  • 1/4 c. milk (dairy or nondairy)
  • 1 Tbsp. Italian seasoning
  • 1/4 c. Feta cheese
  • 1/4 c. Parmesan cheese
  • fresh parsley, to top

Directions

  1. Preheat oven to 350 degrees Fahrenheit.
  2. Heat oil in a skillet on medium heat.
  3. Add the veggies.  Cook for 5 minutes or until the veggies are softened and the spinach is cooked down.
  4. While the veggies are cooking, combine the eggs, Italian seasoning, and milk in a medium bowl.
  5. Pour the milk mixture over the cooked veggies.  Sprinkle with Feta cheese.
  6. Allow to cook for 5 minutes or until the edges are cooked.  Sprinkle with Parmesan cheese and parsley.
  7. Place in preheated oven.  Cook for 10 minutes or until the center is cooked.
  8. Allow to cool.

Happy eating,
Traci

Italian Veggie Frittata 2
My Easter potluck breakfast plate

 

Pesto Italian Grilled Cheese (GF, V)

20180324_182731

 

Pesto Italian Grilled Cheese

  • Servings: 1
  • Difficulty: easy
  • Print

Ingredients

  • 1 to 2 Tbsp. softened butter
  • 2 slices bread (You can use gluten free bread if you like.)
  • 2 Tbsp. prepared pesto
  • 2 slices provolone or mozzarella cheese

Directions

  1. Heat a skillet with oil over medium heat.
  2. Spread butter on one side of one a slice of bread and pesto on the other side of bread.
  3. Place in the skillet butter side down.
  4. Top with 2 slices of cheese.
  5. Spread butter on one side of the other slice of bread and pesto on the other side.  Place pesto side down on the cheeses.
  6. Allow to brown on one side.  (5 minutes or so)
  7. Flip.  Allow to brown on the other side.  (3 minutes or so)
  8. Remove from skillet to a plate.
  9. Enjoy with a salad or tomato soup.

Happy eating,
Traci

 

Sauteed Mexican Spiced Kale (GF, V, DF, W30, Vegan)

IMG_20180318_093027_021

I love chopped up kale.  Aldi carries an already chopped up bag of kale for $3 or so which makes eating this powerhouse veggie so much easier.

So what is kale?  Kale is part of the cabbage family.

It has a lot of nutritional benefits. Here are some of the vitamins and minerals that kale contains.

  • vitamin K
  • vitamin A
  • Potassium
  • Roboflavin
  • Manganese
  • Iron
  • Folate
  • Thiamin
  • Magnesium
  • Calcium
  • Vitamin B6
  • Vitamin C

Kale is also anti-inflammatory, antioxidants, improves eye health, detoxifies your body, improves heart health, fortifies your bones, and lowers cancer risk.

 

Sauteed Mexican Spiced Kale

  • Servings: 1
  • Difficulty: easy
  • Print

Ingredients

  • 1 Tbsp. Extra virgin olive oil or avocado oil
  • 1/2 to 1 c. chopped kale
  • 1 Tbsp. chili powder
  • 1 Tbsp. ground cumin
  • 1 to 2 Tbsp. nutritional yeast, optional

Directions

  1. Heat a skillet with oil over medium heat.
  2. Add the kale.  Sprinkle the kale with spices and nutritional yeast.
  3. Allow to cook for about 8 minutes.
  4. Enjoy as a side dish!

Happy eating,
Traci

 

Cashew Cream (GF, V, DF, W30, Vegan)

IMG_20180318_093027_021

Cashew Cream

  • Servings: 4-6
  • Difficulty: easy
  • Print

Ingredients

  • 1 c. raw cashews
  • 3/4 c. filtered water
  • salt, to taste

Directions

  1. Soak the cashews for 2 hours.  (Place the cashews in a bowl and then cover with water.)
  2. Drain.
  3. Add the cashews, filtered water, and salt to a blender.
  4. Blend until smooth.
  5. Store in the fridge.  Use within 4 to 5 days.

Happy eating,
Traci

Recipe source