- 1 package of spicy veggie tempeh, sliced into 9 strips
- 3 tbsp reduced fat Vegenaise
- 3 tbsp ketchup
- 6 tsp spicy mustard
- 6 slices of double-fiber bread, toasted (rye would be better but I’m watching my weight – boo)
In a non-stick skillet, pan fry tempeh strips with a bit of cooking spray until lightly browned on each side. Top toasted bread with tempeh, sauerkraut and mixture of Vegenaise, ketchup and mustard.
- Calories – 365
- Fat – 12g
- Protein – 21g
- Iron – 28%
- Fiber 20g
Last night was my first adventure with steel-cut oats and while I was adventuring I thought I’d also try making my oats savory.
Best. Idea. Ever.
In a sauce pan, bring water to a boil, add oats, cover and simmer for 15 minutes. Stir occasionally. (Keep an eye on them, they sure seemed to bubble over easily)
In a non-stick pan, saute onions with a spray of non-fat cooking spray. When the onions are just starting to soften and a little brown on the edges add mushrooms. Cook until mushrooms have released all of their moisture and are very soft, stirring frequently. Add asparagus to reheat.
When oats are done cooking add coconut milk, stir well and let cook for another minute or two – until the oats are very creamy. Place in a bowl and top with mushrooms and asparagus.
Serves 2 (smallish servings)
- 247 calories
- 37g carbohydrates
- 7g fat
- 10g protein
- 24% iron
- 7g fiber
I would try cooking the oats and adding whatever veg you have on hand. The coconut milk and mushrooms were so flavorful that I didn’t add any extra seasoning.
My posts have been slacking here because we’ve been eating a lot of burritos and other not very exciting food. I realized last night that this blog is about eating vegan and being lazy about cooking, so I should be inspiring you with even our most pedestrian meals, right?
Don’t kill yourself trying to make a meal a symphony of things that “go together”. Roast some random veggies and add a protein or two and you’re done! Think about what you’re craving and eat it – you’ll find it goes together just fine once it’s on your plate. Most of our meals are just what I think looks good when I open the fridge.
To roast multiple veggies at once, heat an oven to 350 degrees and start adding veggies (longest cooking first) that have been tossed in a little olive oil, salt and pepper.
- cook quinoa
- put potatoes in the oven
- 10 minutes later, add brussel sprouts
- 10 minutes later add asparagus
- pan fry some tempeh in a skillet with a couple drops of oil until just starting to brown. add 2 tbsp soy sauce and stir until well covered and remove from heat immediately. (it will steam up and carmelize on the tempeh
- take all the veg from the oven, plate and serve!
This dinner had about 500 calories, 49g carbs, 15g fat, 27% of iron and 15g fiber. Not an everyday kind of meal, but a good sunday dinner.
Since I like things with multiple textures and temperatures we eat a lot of salads over crisped corn tortillas
- crisp corn tortillas in a 400 oven (approx 5 minutes – keep an eye on them!)
- shred a package of tempeh (this was spicy veggie) with a cheese grater and heat in the microwave for 2 minutes
- top tortillas with mixed greens, guacamole, tempeh and salsa. serve with a steamed artichoke and some reduced-fat Vegenaise.
This dinner has about 350 calories, 53g carbs, 15g fat, 16g protein, 30% of iron and 15g fiber.
Leftover quinoa and veggies tossed with some salsa make a delicious lunch!
- 1 cup cooked black quinoa (the black quinoa takes longer than the regular, and it stays firmer – perfect for cold salads!)
- 1/2 cup carrots, chopped
- 1 baby cucumber, chopped
- 5 spears grilled asparagus, chopped
- 2 cups mixed field greens
- 1/2 tsp olive oil
- 2 tbsp pico de gallo
Toss in a bowl and enjoy!
- 283 calories
- 50g carbs
- 6g fat
- 11g protein
- 8g fiber