March 14, 2013
I am continuing my series on menu planning, grocery shopping, and easy vegan/vegetarian meals…Click here and here to see parts 1 & 2. Today is Part 3: Recipes (American).
We LOVE American cuisine! We love bean burgers, pot pie, baked beans, sloppy joes…
wipe off your mouth & keep reading 😉 Today, I will share an easy meal and a more involved meal. Both are wonderful.
Easy meal: Baked Beans, sweet potatoes, broccoli, salad
Crockpot Baked Beans
- 2lbs navy beans (soak overnight)
- 1lg onion, chopped
- 1/3 c. maple syrup
- 1/3 c. ketsup
- 3 cloves garlic, diced
- 2 t dry mustard/2T prepared mustard
- 2 t Worcestershire sauce
- 1.5+ c. water
Mix everything in the crockpot. Cook on high 5-6hrs or on low 10hrs. Stir once halfway through & add water if needed. The sauce is not as thick as baked beans you would buy in a can but that is because these do not have HFCS, so I see that as a good thing 🙂
Sweet Potatoes (bake 1.5 hrs or if you don’t have that much time)
- Chop sweet potatoes
- place on silpat so it does not stick
- sprinkle with cinamon
- cover with tin foil
- bake at 350 for 30-45 min
“Tastes like sweet potato pie” – child #2 🙂
Steamed Broccoli (we choose this specifically because it is high in calcium)
And, of course a salad! Go as crazy as you want with the salad. Please do not use iceberg lettuce, as it is the least nutritious of all lettuces/greens but other than that, top the salad with anything you want! fruit, beans, nuts, mushrooms, carrots, celery, peppers, cucumbers – whatever you & your family like 🙂
Whatever is coming out of the garden is added to our meals as well – green beans, corn, tomatoes, whatever – add it in for another vegetable!
More ‘involved’ meal: Sloppy Joes, Coleslaw, Roasted Potatoes, Greens
- 1 medium onion, chopped
- 8 oz tempeh, crumbled OR 8-15 oz chickpeas, mashed
- 2 t minced garlic
- 1 t chili powder
- 1/2 t salt
- 2 t apple cider vinegar
- 1 t maple syrup
- 14 oz tomato sauce
- 15 oz pinto beans
- Water saute the onion
- Cook tempeh 2-3 min (if using chickpeas, skip this step)
- add everything else & heat through (15 min on med/low heat)
- Place on burger buns
I used to use tempeh for a more ‘meaty’ taste but the only store that has it is 45 min from my house so, trying to save money, I decided to try mashed chickpeas (I have used this as a chicken substitute in ‘chiken salad’) and the Sloppy Joes tasted basically the same. Tempeh is also more expensive so it is a win (gas savings) – win (grocery savings) – win (taste)!
Again, does not taste as greasy (is a lot lighter-tasting) as normal Sloppy Joes but this is a good thing! I promise! 😀
Coleslaw (this is your salad)
- cabbage (med)
- 2 carrots
- salt & pepper
- Shred cabbage and carrots (in the food processor w/the grater attachment is easiest – if you have one)
- Add salt & pepper
- Mix with your hands
- You will have extra – I will post soon about how I save the extra for later…i promise!
- Dole out how much you want, squirt & dollop with mustard & mayo (or Vegenaise)
How simple, cheap, and healthy was that?!
- chop potatoes
- place on silpat so it does not stick
- sprinkle with sea salt
- cover with tin foil
- cook at 350 for 45 minutes
Greens: Kale Chips (which I STILL have not mastered), or creamed kale is our favorite
- Kale (pull off stems, roughly chop, steam)
- Cashew sauce (raw cashews, water, garlic & onion powder in blender)
Steam kale & pour cream sauce over it. This is the vegan version. You could also just saute kale in a *tiny* bit of butter and sprinkle w/ground cashews or parmesan cheese. Whatever makes it palatable for you (remember – your taste buds WILL mature) – just start introducing kale whenever you can!
Those are two of our beloved American meals. I tried to be as detailed as possible – I hate being left in the dark when it comes to recipes online. I will post in the near future how I precook and save beans in order to avoid buying canned beans (for health, taste, and monetary reasons).
One more note: if you sit down for sloppy joes expecting the same sloppy joe taste as beef and canned sloppy joe sauce, you will be disappointed. Prepare yourself – these are beans, not meat. If you go into supper with the right expectations, you will be pleasantly surprised.
I say this because I remember eating mashed cauliflower for the first time, thinking it was DISGUSTING because I was expecting them to taste just like mashed potatoes! Once I changed my expectations, I found I enjoyed them a lot more!
Please try one of these soon and let me know how it all turned out! 😀
Bravo for making the switch to a plant based diet. My husband and I made the switch nearly 5 years ago. I had NO idea what we would eat. The vegetable section of my “cook book” was tiny and used poor ingredients anyway. I found http://www.fatfreevegan.com to be a TREASURE of great recipes. I now have a wide bulging cookbook….we have LOTS of favorites, and much more variety than when we based our meals around a meat. We also feel and look so much better…no turning back for us, and tho we aren’t legalistic, we aren’t temped by animal foods very often. Also recommend the book Engine 2 Diet.
thanks 🙂 Wow. Five years ago, we were eating hamburger helper! We’re not legalistic either – I used to say we’re vegan w/o convictions 🙂 even though I do not like being doubled over in pain after we go out to eat or eat a hot dog (gasp), it’s good because it forces me to listen to my body! i think we, as a nation, would do well to do that more (listen to our bodies). thx for the website suggestion. i will definitely look into it!
Found your posts via Carrie on Vegan: Healthy Vegan Fridays – and so glad I did! Thanks for these great recipes! We have been going more vegan because of the health benefits. I have a question on the sloppy joe recipe: when you say 8-15 oz. chickpeas, do you mean 8 cans of chickpeas, or 8 to 15 oz. of chickpeas? 8 cans seems a bit much, but wanted to verify… Thanks!
8 to 15oz of chickpeas 🙂 thx for the clarification!