VeganMenus4HealthyLiving

[Guest guest]

NEW LIST: Here is an example of the type of things that are happening on

the Vegan Menus 4 Healthy Living list. Our goal is to complete more than 50

complete vegan menus that we can print off and have easily available for

those times when we need a special meal and don't have time to think up new

menu ideas or search for recipes.

 

The menu below was completed in " round-robin " style. Using a blank

template, list members completed the menu and added recipes. This menu was

developed by LaDonna, Brenda-Lee, and Cindy. A new theme is selected for

each menu. The " June Bug Picnic " was developed earlier this week.

Presently we are working on a menu for a Father's Day BBQ (vegan).

 

For inquiries regarding this group go to:

http://www.VeganMenus4HealthyLiving Or by

sending a blank email to:

VeganMenus4HealthyLiving-

 

Enjoy a wonderful day!

LaDonna

 

PS: Future themes: low-calorie/McDougall; gluten-free menus; 4th of July;

holiday meals; company dinners; brunch; tea time; etc.

 

* * * * * * * * * * * * *

 

[VeganMenus4HealthyLiving] June Bug Picnic/Completed

 

 

June Bug Picnic

 

MENU

 

1. Vegetable Quesadillas

2. Wild Rice-Stuffed Tomatoes

3. Brocolli Coleslaw

4. Summer Harvest Chicken Potato Salad

5. Lemon Blueberry Muffins

6. Limeade

7. Rhubarb-Apple Crisp

 

 

RECIPES

 

1. Vegetable Quesadillas

 

*Make ahead, freeze and warm just before leaving.

 

Bean Sandwich Filling of Choice with the addition of white corn kernels,

anaheim, papblano or banana peppers (diced)

Whole wheat or corn flour torillas

Soya Cheese or mock cheese sauce

 

Spread Bean spread on one tortilla, sprinkle on white corn and peppers, and

then drizzle with cheese sauce or sprinkle with grate soy cheese. Spread

enough bean filling on the second tortilla to act as " glue " and place over

top of the first tortilla. Bake in the oven until toasty. Allow to cool;

freeze. To serve warm in either the oven or the microwave and cut into pie

shaped pieces.

 

 

 

2. Wild Rice-Stuffed Tomatoes

 

*These can be made the day before. Arrange them close together in a plastic

container with a lid that seals. Add crumpled waxed paper to fill any extra

space and help to keep the tomatoes upright.

 

1/2 cup wil rice

2 cups water

1 celery stalk, finely chopped

2 green onions, finely chopped

1/4 cup finely chopped red bell pepper

1/4 cup extra-virgin olive oil

2 Tbsp. fresh lemon juice

1/4 tsp. dried leaf tarragon

Salt to taste

dash of cayenne pepper

6 - 8 medium-size tomatoes

 

Combine rice and water in a medium-size saucepan. Bring to a boil. Reduce

heat to very low, cover and cook until tender and water is absorbed, about

45 minutes. Cool rice. Combine rice, celery, onions and bell pepper in a

medium-size bowl. Whisk oil, lemon juice and tarragon in a small bowl. Add

to rice mixture and toss to combine. Season with salt and cayenne pepper.

Cut off thin slice of stem ends of tomatoes. With a spoon, remove seeds and

pulp; reserve for another use, if desired. Drain tomatoes upside down on

paper towels for a few minutes. Fill tomatoes with rice mixture. Cover and

refrigerate if made ahead. Serve at room temperature. Makes 6 - 8

servings.

 

 

 

3. Brocolli Coleslaw

 

Two large stalks of brocolli

1/2 a head of califlower

2 c white cabbage

1 c red cabbage

1 tblsp millet vinegar

1/2 c vegan mayonnaise

1/4 tsp stevia (or equivalent of sugar or sweetener of choice)

1 - 3 tblsp coconut milk

 

 

If you have a food processor, buzz the brocolli and califlower until finely

grated. If you don't peel the stalks of brocolli and grate with a large

hole grater. Repeat with the califlower and cabbage. Stir together. For

the dressing, put 1 tblsp. of coconut milk in a container with a lid. Add

the millet vinegar and shake. This will sour the milk. If you prefer a

thinner dressing, use a little more coconut milk. Add in the sweetener,

and mayonnaise. Shake again to blend, pour over salad and leave to sit for

at least 1 hour before serving.

 

 

 

4. Summer Harvest Chicken Potato Salad

 

8 small red-skinned potatoes halved ( if using new potatoes enough for four

cups cooked)

2 cups greenbeens fresh or frozen steamed and chilled (you can also roast

them in a little olive oil and salt at 500 deg for about 10-15 min. very

good!)

1 12.5 oz can low-fat Worthington Fri-chick diced (may substitute tofu or

tempeh)

2 cups celery, thinly sliced

1/2 sweet red pepper julienned

1 cup of your favorite vegan Ranch dressing

 

Boil Potatoes until just tender (cut larger ones into large chuncks) do not

peal. Also steam or roast green beans till tender. When cooled add other

ingredients and stir. Top with the Ranch Dressing. I sometimes add fresh

corn or some green chili salsa (mild), also black beens go in very well. Be

creative. This is fantastic. NOTE: You can substitute TOFU for the frichik

but it will need to flavored.

 

 

 

5. Lemon Blueberry Muffins

 

 

2 cups whole wheat pastry flour

2 teaspoons baking powder

1/4 teaspoon salt

1 1/2 teaspoons egg replacer dissolved in 2 Tablespoons water

1/2 cup vegan granulated sweetener

One 6-ounce container lemon soy yogurt

1/4 cup soy milk

1 Tablespoon lemon juice

2 teaspoons grated lemon zest

1 cup fresh blueberries

 

Preheat the oven to 350 degrees.

 

Combine flour, baking powder, and salt in a mixing bowl. In another

bowl, combine the egg replacer, sweetener, soy yogurt, soymilk, juice, and

zest. Make a well in the center of the dry ingredients and pour in the

wet mixture. Stir together vigorously until smoothly combined. Gently

stir in the blueberries.

 

Divide the batter among 12 oiled or paper-lined muffin tins. Bake for

15 to 20 minutes, or until the tops are golden and a toothpick inserted

in the center of a muffin tests clean. Makes 1 dozen.

 

 

 

6. Limeade

 

1 - 12 oz. can white grape juice concentrate (100% juice)

4 cans water

1 cup lime juice, freshly squeezed

 

Mix all ingredients together and mix well. Chill until cold. Serve and

enjoy!

 

 

 

7. Rhubarb-Apple Crisp

 

*Pink rhubarb stalks add a lovely rosy tint to the juices in this crispt

that is even better than a spring tonic!

 

1 cup rolled oats

1/4 cup all-purpose flour

1/4 cup packed brown sugar

1/4 cup almonds

1/4 cup vegan margarine, chilled

2 cups sliced rhubarb (about 2 small stalks)

2 Granny Smith apples, thinly sliced

2/3 cup granulated sugar

 

Preheat oven to 350 degrees F. Combine oats, flour, brown sugar and almonds

ina small bowl. Cut in vegan margarine until mixture is crumbly. Combine

rhubarb, apples and granulated sugar in a medium-size bowl. Arrange fruit

mixture in an 8-inch baking dish. Sprinkle crumb mixture evenly over fruit.

Bake about 30 minutes or until fruit is tender and topping is browned.

Makes about 6 servings.

 

 

 

To from this group, send an email to:

VeganMenus4HealthyLiving-