Inevitably, this is a question that is asked of most vegetarian families at one time or another. It’s not surprising. Thinking back to my carnivorous days, I know most of my meals were meat-based, with a couple easy side dishes. So I thought I’d share a few sample menu items with you to show that it really isn’t so difficult to think outside the drumstick.
I have included a couple more recipes, and others you’ll find at the recipe link to the right. If you see something that does not have a recipe, feel free to shoot me an e-mail and I’ll get the recipe posted for you.
BREAKFAST (served with cup of diluted orange juice)
* cereal (favs are traditional Puffins and Cheerios)
* cinnamon and raisin bagel, toasted, with vegan cream cheese, sprinkled with nutritional yeast flakes
* banana pancakes
* tofu scramble (referred to as “vegetarian eggs” in our home) with peppers and mushrooms
* Kashi apple and cinnamon oatmeal (I’ve tried making the “healthier” versions with the slow-cook stuff, but Max will have none of it.)
* peanut butter and jelly toast
LUNCH- served with cup of soy milk
* Where’s the Tuna? salad sandwich (see recipe below)
* tofu fish sticks (see recipe)
* black bean burgers
* bean and rice burritos
* peanut butter and banana wraps
* hummus wraps
* peanut butter and jelly sandwiches
SNACKS (served with water or chocolate almond nut milk)
* nuts and raisins trail mix
* graham crackers with peanut butter
* roasted pumpkin seeds
* oranges, apples, pears, and soon….berries!
* soy ice cream sandwiches
* edamame
* fruit smoothies
* Chex mix
* tahini rice cakes
* fruit strips or bars
* pumpkin chocolate chip muffins
DINNER (served with cup of diluted orange juice)
* wild mushroom stroganoff (see recipe below)
* vegetarian chili
* chickpea ratatouille over cous cous
* black bean quesadillas (see recipe)
* soups (squash with white bean, split pea, pumpkin, broccoli and red pepper, tomato basil, vegetable, corn chowder)
* baked tofu with veggies and brown rice
* spaghetti and un-meatballs
* “chicken” pot pie (see recipe)
* macaroni and “cheese” (see recipe)
Where’s the Tuna? Salad Sandwich
(compliments of Better than Peanut Butter & Jelly, by Wendy Muldawer and Marty Mattare)
1 can chickpeas, rinsed and drained
1/4 cup celery, finely chopped
1/4 cup onion, finely chopped
1 tablespoon lemon juice
2 tablespoons soy mayonnaise
1 tablespoon parsley, chopped
1 1/2 teaspoons dried, powdered kelp
salt and pepper to taste
In a medium bowl, mash the chickpeas with a fork. Add remaining ingredients and mix well.
Serve on whole wheat toast, rolls, or tortilla bread.
Wild Mushroom Stroganoff
Compliments of my newly-minted vegetarian friends, Dana and Diane. I also added some fresh asparagus, now in season!
1 tablespoon extra virgin olive oil
1 medium yellow onion, diced
1 cup quartered portabello mushrooms
1 cup quartered shiitake mushrooms
1 cup quartered button mushrooms
1 tablespoon whole wheat flour
1 can mushroom gravy
1 cup vegetable stock
1/2 cup soy sour cream
1 tablespoon ground mustard (or use wet Dijon)
1/4 cup parsley, chopped
16 ounce box pasta, prepared
Heat oil and saute onion, mushrooms (and asparagus) till onions are semi-translucent. Sprinkle in the flour and cook to a paste. Add gravy and stock; simmer about 20 minutes.
In small bowl, mix sour cream and mustard. Pour into mushroom mixture and heat thoroughly. Garnish with parsley and serve over prepared pasta.
