Tag Archives: menu plans

Veganuary Week 1

5 Jan

Anyone participating in #veganuary?  We are!  Well, I am, and the family are tagging along, to a certain extent.

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Breakfasts: the usual, plus a big new tub of peanut butter and…

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Lunches – leftovers, slaws, soups and:

  • Houmous  and various vegetables, salads and home made rye bread

 

Dinners:

  1. Veggie shepherd’s pie with sweet potato mash
  2. Stirfry with Thai basil, aubergine and tofu
  3. Vegan burritos
  4. Walnut burgers served in a ciabatta bun with salad/ sweet potato fries and if you are a pesto maniac like me, a no-basil spinach pesto
  5. One for the team: Pasta with red sauce (and/or vegan pesto)
  6. Comforting vegan kedgeree 

 

Desserts and snacks:

 

 

 

 

 

Summer Vegetarian Menu

1 Jul

Menu Plan

  1. Sunshine salad
  2. Mixed mushroom stirfry
  3. Bean salad
  4. Pea & Goat’s Cheese Tart
  5. Ravioli and red pasta sauce

Shopping list

1.

  • raisins
  • bacon
  • sunflower seeds
  • broccoli
  • mayonnaise
  • cider vinegar
  • 1/2 a red onion

2.

  • mixed wild mushrooms
  • chestnut mushrooms
  • cashew nuts
  • sugar snap peas
  • rice or noodles
  • stir fry sauce

3.

  • beans (cannellini, borlotti, green)
  • onions
  • green pepper
  • celery
  • brown sugar
  • plenty of oil and vinegar

4.

  • 300g frozen peas
  • 3 tbsp olive oil
  • handful mint leaves
  • 2 eggs
  • 284ml pot double cream
  • 4 spring onions, finely sliced
  • 200g mild goat’s cheese, crumbled

5.

  • Ravioli
  • Tomatoes, tinned
  • Onions

 

No Compromises Vegan Menu Plan

13 May

Menu Plan

1. Vegan Burritos

2. Miso-glazed Tofu & Eggplant with slightly undressed udon salad

3. Rip & Dip crusty bread with houmous, butter-bean puree, broccoli, peppers

4. Spaghetti with 3 Alliums (leek, shallot and onion) served with fresh or frozen peas

5. Tamarind and coconut dal with white rice and chilli fried greens

Shopping list

1.

  • Tomatoes
  • Beans
  • Onions
  • Shallots
  • Lemons/limes
  • Cherry tomatoes
  • Chillies (optional)
  • Salad leaves/watercress
  • Peppers
  • Cucumbers
  • Hot sauce
  • Corn tortillas

2.

  • ¼ cup white miso paste
  • 1 tablespoon sesame oil
  • 2 tablespoons Mirin
  • 1 package extra firm tofu, sliced lengthwise into rectangles
  • ½ large eggplant, sliced into rounds
  • 1/2 pack udon per person
  • carrots
  • mushrooms
  • fresh or frozen peas
  • 1/2 a cucumber

3.

  • crusty bread
  • houmous
  • butter beans
  • garlic
  • lemons
  • onions
  • cucumber
  • broccoli

4.

  • 350g  leeks
  • 250g shallots (the large kind are less fiddly)
  • 250g red onions
  • dry white wine
  • plenty of vegan parmesan, or omit
  • frozen peas

5.

  • Indian brown lentils (masoor dal), washed and soaked overnight
  • 1 can coconut milk
  • tamarind pulp
  • turmeric powder
  • brown sugar or jaggery
  • black mustard seeds
  • garlic
  • 1/4 onion
  • 6-8 fresh or frozen curry leaves
  • 1-2 fresh red chillies (optional)
  • ground coriander

5 days of Indian vegetarian food

21 Apr

This menu has turned out pretty much South Indian. Not at all intentionally.  Buy loads of coconut and rice; the other obscure ingredients are tamarind and asafoetida. Don’t worry about ghee (use butter or oil) or strange dal (use red split or yellow lentils instead if you can’t get them).

Menu plan

1. Cucumber, coconut and peanut salad

2. Dal with tamarind, curry leaves and coconut milk (you can use red split or yellow lentils)

3. Malai Kofta

4. Cabbage chorchori (with chickpeas, or dal, and rice to serve)

5. Coconut and cashew rice

Shopping list:

1.

  • 2 Cucumbers
  • Peanuts
  • Coriander leaves
  • Dessicated coconut
  • cumin seeds
  • Curry leaves
  • Lemon juice

2.

  • 1cup masur dal, washed
  • 5 or lesscups water {please note: start with less water like 3 cups and then you can always add more}
  • 1/4cup olive oil
  • 1tablespoon garlic, minced
  • 2 smallshallots, finely chopped
  • 6-8fresh or frozen curry leaves
  • 2-3fresh red chiles, chopped
  • 1 heapingtablespoon Tamarind pulp (use the fresh thai brand which comes in a block)
  • 1teaspoon dried coriander, ground
  • 1cup coconut milk
  • 1teaspoon salt
  • 1/2teaspoon cayenne pepper
  • 1/4teaspoon turmeric powder

3.

  • Vegetarian (Quorn) meatballs (or see recipe)
  • 4 large sized tomatoes
  • 100 gms fresh cream
  • 1 tsp chilli powder
  • 1 large onion
  • Dessicated coconut
  • 7 cloves garlic
  • 2 green chillies
  • 2 red chillies
  • 2 tsp coriander  seeds
  • 1 tsp cumin seeds (jeera)
  • 2 tsp chirongi nuts (charoli)
  • 2 tsp poppy seeds (khus-khus)
  • 25 mm. (1/2″) piece ginger
  • 2 tsp chopped fresh corriander

4.

  • mustard oil
  • onion
  • 600g cabbage
  • black mustard seeds
  • ginger
  • chillies
  • turmeric

5.

  • 2 cups Long Grain (Basmati) Rice
  • Dessicated coconut (soaked)
  • 1 tsp. Mustard seeds
  • 1/2 Cup Split Urad Dal
  • 3-4 dried Red Chilies
  • 8-10 Curry leaves
  • 1/4 tsp. Asafetida
  • 1/2 Cup Raw Cashew Nuts, broken

6-meal Vegetarian Menu Plan for Lactose Intolerance

9 Apr
This menu plan depends on one hugely important ingredient: miso paste. It’s available at Waitrose in the World Foods section. Get some. The other things, well, we all know how to make do. But there is no substitute for miso. The dark kind is saltier than the light.
  1.  Tofu & Noodles in Miso Soup with Mushrooms
  2. Chargrilled Sweet Potato Slices (boil first) with Sugar Snaps and Puy lentils
  3. Udon Salad with Carrot, Mushroom, Peas, Tofu & Spring Onions
  4. Bean Salad
  5. Pasta with Tomato Sauce and vegan pesto
  6. Sweetcorn Omelette with spicy potato wedges

Shopping List:

1.

  • 1/3 cup miso
  • 3 green onions (scallions)
  • 1 tbsp shredded nori or wakame seaweed (optional)
  • Handful mushrooms
  • 1/2 block firm silken tofu
  • dash soy sauce
  • 1/2 tsp sesame oil
  • 1 nest dried egg noodles per person

2.

  • Sweet potatoes
  • Sugar snaps
  • Pre-cooked Puy lentils

3.

  • Udon
  • Carrot
  • Mushrooms
  • Frozen Peas (or baby soybeans)
  • Spring onion
  • Tofu
  • Sesame seeds
  • Cucumber
  • Sesame oil
  • Lime juice
  • Honey
  • Soy sauce/tamari
  • Miso (essential!)

4.

  • Dried beans (soak and cook the day before) or 2 tins of different beans
  • Green pepper
  • Celery
  • Onion
  • Garlic
  • Sugar
  • Vinegar

5.

  • Dried pasta
  • Chopped tomatoes
  • Onion
  • Herbs
  • Vegan pesto

6.

  • Sweetcorn
  • Eggs
  • Red pepper
  • Potatoes
  • Paprika
  • Turmeric

Nice week – Dairy free menu 5 day plan

17 Mar

Menu plan:

  1. Chicken with honey and soy
  2. Greens, bacon, egg, rice!
  3. Indian aubergine
  4. Spaghetti bolognese
  5. Falafel

Shopping List

1.

  • 2 chicken breasts, sliced into strips
  • Juice of a lime
  • 1 tbsp runny honey
  • 1 tbsp soy sauce
  • 1 clove garlic, thinly sliced
  • Chives
  • Rice
  • rice crackers

2.

  •   Greens, spinach or bok choi
  • Bacon
  • Eggs
  • Rice

3.

  • 2 aubergines chopped into chunks
  • 1 Onion
  • 1 tsp turmeric
  • 1 tsp mustard seeds
  • 4 Tomatoes
  • Stock powder
  • 1 tsp Garam masala
  • 100ml Goats/ lactose free yogurt
  • Naan or rice to serve

4.

  • Dried spaghetti
  • Lamb mince
  • Onion
  • Tinned tomatoes
  • Herbs

5.

  • Chick peas
  • Onion
  • Coriander
  • Garlic
  • Oil
  • Cucumber
  • Pitta breads
  • Tomatoes/salsa

Something a bit Different Lactose Free Menu Plan

1 Mar

Fancy something a bit different?  Lactose free food can be a little dull sometimes if you don’t shake it up occasionally.  Here are some zinging recipes from around the globe. I had Thai coconut dal in a Thai restaurant and it was the best thing we ordered by far. It oddly doesn’t taste Indian at all. You’ll need plenty of garlic this week and a couple of spices that aren’t easily available – black mustard seed, sumac and curry leaves. Could it be the moment to check out the local Oriental deli?

Menu

  1. Middle eastern koftas
  2. Thai style coconut dal
  3. Sea Bream with olive oil mash, courgette and lemon zest
  4. Carrot and Coriander Soup Jamie Style
  5. Rice and Prawn One-Pot Wonder

Shopping List

1.

  • Lamb Mince
  • Shallots
  • Sumac
  • Garam Masala
  • Honey
  • Pomegranate

2.

  • Red split lentils
  • Coconut milk
  • Curry leaves
  • Flatbreads eg. pitta (or rice)
  • Large tomatoes
  • Turmeric
  • Black mustard seeds
  • Onions

3.

  • Sea bream fillet
  • Desiree potatoes
  • Courgette
  • Unwaxed lemon
  • Parsley
  • Soya milk
  • Olive oil
  • Rosemary
  • Thyme

4.

  • Onion
  • 450g Carrots
  • Ground coriander
  • Vegetable bouillon
  • Fresh coriander
  • Lemon
  • Nutmeg

5.

  • Onion
  • Red and green peppers (Alice substitute aubergine or courgette)
  • Chorizo
  • Easy cook Basmati rice
  • Tinned tomatoes
  • Prawns