Monday, April 30, 2012

Weekly Meal Planning

Breakfast: Plum-Pear Applesauce

6 apples
2 pears
2 plums
1 c water

I had an abundance of leftover fruit from MJ's birthday party and I decided to make an applesauce type breakfast. I've seen similar recipes that include sugar, but it really isn't necessary and in fact may be overkill. Paired with oatmeal it is a sweet and hearty breakfast.

The most difficult part about applesauce for me is the peeling & coring. If MJ had some teeth I'd leave the peels on for the nutritious value their skin contains. Put in pot with water and simmer for 20-30 minutes until soft. 

Simmering Fruit

Mash to an appropriate consistency or put in food processor for a less chunky texture.

Served on top of oatmeal.

Lunch: Green Pigeon Peas & Coconut Brown Rice

2 cans of Green Pigeon Peas
16 oz Brown Rice
3 Garlic Cloves
2 tbsp Coconut Oil
1 1/2 c Water
2 Spring Vidalia Onions
1 tsp thyme
1 tsp grated fresh ginger
sprinkle of sea salt

Saute onions, garlic and rice in coconut oil

Add spices, coconut milk, water & pigeon peas

Simmer for 45 minutes

Ready to dig in!

Dinner: Vegan Mac & Cheese w/ Spinach



1/2 c nutritional yeast
1/2 c mozzarella Daiya
3 tbsp potato starch
sprinkle of sea salt
1/2 tsp paprika
1/2 tsp curry
1 c rice milk
1 1/4 c water
1 tbsp olive oil

8 oz spinach
16 oz pkg brown rice pasta

I originally made this on Saturday night for myself and followed the original recipe I adapted MJ's recipe for. It was pretty good, but the flavor of the nutritional yeast was a bit too strong for me. MJ and I both love Daiya so I figured I could combine the two and still have a nice cheesy taste. I think that the Daiya would work better with a baked macaroni and I will probably try this recipe again with those adjustments made.

Saturday's Mac & Cheese
I gave MJ some and I think it might have been too starchy on it's own so I added some spinach as well and to give him a green veggie for the week.

Combine all ingredients for sauce, blend and then simmer
  • The sauce will thicken up as you cook it, don't be worried if it looks thin initially.
  • Be sure to blend sauce ingredients in blender, food processor or using an immersion blender or ingredients will separate while cooking.
  • I suggest starting with a smaller amount of nutritional yeast and adding more as it cooks and you taste to get a happy medium.

Add cooked noodles and steamed chopped spinach

Cheesy & Nutritious

Nutrition Facts:
<approx. nutritional intake per day>
Calcium: 501 mg/400 mg
Vit. D: 100 iu/200 iu
Zinc: 3.8 mg/2 mg
B12: 0.7 mcg/0.4 mcg
Iron: 7 mg/7 mg
Protein: 30 g/11 g
Omega 3+6: 5 g/5 g

In order to provide the necessary highlighted nutrients throughout the day MJ drinks at least 1 c of rice milk (Calcium, Vit. D), takes a daily Iron drop and has 1 tbsp ground flaxseed added to a meal (Omega 3+6)

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