The simple answer is to use meat substitutes; Worthington products such as "frichik" are available online on Amazon and if you place an order to be repeated periodically you won't have to pay postage. You can always cancel before the next order is due. I get six cans at a time; this works great in recipes where you might usually use chicken - we had it tonight in chicken alfredo. There are several kinds of these both from Worthington and from Loma Linda as well as Cedar Lake. You can buy in most Walmart stores or Target stores Morningstar Farms products such as "crumbles:" which you can substitute for hamburger and the Chicken Nuggets I'm told are great although I havn't tried them. If you look up Adventist Book Center on the web you will find a lot of greatvegetarian cook books; the Adventists have been doing this since the 1840's and have had lots of practice in making Vegetarian taste good. Just a few suggestions in how we cook vegetarian. I will be glad to share some recipes later if some of you want them.
Ok, so I made my 1st veggie broth/stock a week or so ago and used it for some soup. Now I used it to cook some Veggie Lentil Starter Salad Mix. I cooked split peas and green lentils in the stock and then towards the end put some quinoa in as well, I drained and rinsed the whole thing and there is my starter.
Today I used 1/2 c of this mix with some onions, bell peppers, Mediterranean Feta, black olives and light Parmesan Italian dressing. YUM YUM. Lots of fiber and protein and low in calories. I has half an apple on the side.
Breakfast--Grands jr honey layers cut into 4ths. Dip into a mix of 2 T Smart Balance w/flax, melted, 1/4 C light brown sugar, and 1/2 t ground cinnamon. Put on baking sheet so they touch (like monkey bread). Top with soaked dried fruit in 1/4 C warm oj: 40 g diced apricots and 20 g dried cranberries, diced. Top all with 2 T or 18 g chopped walnuts. I baked at 350 for about 10-14 min or until golden and not gooey anymore. YUMMY and not a drop left after brunch.
we started Meatless Mondays today, and I made a vegan chili that was really filling. I had planned to eat 2 cups of it, and found it was too much. So I portioned it out in 1 cup servings, which turned out to be very filling, but not enough calories for my lunch goal, so I added cheese to mine, and had a snack not too long after to add some more calories (not vegan with cheese obviously, but that doesn't bug me)
I make mini pizzas for a meal. At the supermarket i purchase the Mama Mia 3 pack or Boboli 2 pack. Drizzle canola or extra light olive oil over crust, then spread tomato sauce with favorite spices ( mine are chili powder, rosemary or basil). Toppings I use thinly sliced mushroom, zucchini, eggplant, anchovies, shredded Veggie (soy) mozzarello cheese. Bake 350F, 20 minutes, cool and low calorie lunch is ready!
I'm not sure if you like the "fake" meat or not, but there is a wonderful book called "Vegan cooking without missing meat" or something like that (with Ellen and Portia) and there is a wonderful white bean chili in it (add vegan chick'n if desired) and tamales etc. very good too I might add.
I just made for lunch yesterday a tofu scramble. 8oz cubed tofu, 8 ox mushrooms, veggies of choice (I added spinach/zucchini) 2 tbs of salsa ...sautee add some spices (I added red pepper flakes, Emerils Seasonings,) and enjoy. I ate half the pan and it was less than 300 calories at that with a ton of protien
2. I purchased the Spark People e-book "Easy Vegan Meals". Besides recipes, it includes a Beginners 7 Day Meal Plan. I found it helpful to see how to combine the foods to make a meal, plus the balanced nutrition for the day. www.sparkpeople.com/resource/e-books .a sp
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