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week one Two-Week Sample Vegan Menus Are you “culinarily challenged”? You won’t be when you try these sample vegan menus— no cookbooks or creativity required! These menus, created by PETA’s chefs, feature beautiful breakfasts, luscious lunches, and delicious dinners that are all completely vegan. Even if you’ve never been able to boil water, you’ll see that creating scrumptious vegan meals is anything but complicated. You’ll also find suggestions for great ready-to-eat, store-bought meals and a
  People for the Ethical Treatment of Animals ã 1-888-VEG-FOOD ã VegCooking.com1 These menus, created by PETA’s chefs, featurebeautiful breakfasts, luscious lunches, and deliciousdinners that are all completely vegan. Even if you’venever been able to boil water, you’ll see that creatingscrumptious vegan meals is anything butcomplicated. You’ll also find suggestions for greatready-to-eat, store-bought meals and a list of ourfavorite desserts.So, tie on that apron, dust off the electric mixer, andfind your long-lost frying pan because it’s time to getcooking. Bon appétit! Monday Breakfast Banana MuffinsFresh fruitNondairy yogurt (try WholeSoy and Silk brands) Banana Muffins These moist and delicious muffins will please eventhe pickiest of eaters. 3 ripe bananas 1  ⁄  4 cup oil or melted margarine1 cup sugar2 cups flour1 tsp. salt1 tsp. baking soda1 cup chopped walnuts (optional—see other optionslisted below)ã Mash the bananas (overripe ones make the bestbread). Add the oil or margarine and the sugar.Mix well.ã Sift the flour, salt, and baking soda together andadd to the banana mixture. Mix until the flour isblended (do not beat). Gently fold in the walnuts.ã Pour into muffin pans or a bread pan and bake at360°F, until a toothpick inserted into a muffincomes out clean. Variations : Instead of walnuts, use a handful ofoatmeal, raisins, chocolate chips, currants, coconut,or all of the above! Makes 1 dozen Lunch  Avocado ReubenSumptuous Spinach Salad With Orange-SesameDressing  Avocado Reuben Give beef the boot and try our take on the classicReuben sandwich—made with creamy avocado and our tangy, easy-to-make Thousand Island Dressing. Mustard2 slices whole-wheat breadThousand Island Dressing (see recipe) 1  ⁄  2 avocado, pitted, peeled, and mashed 1  ⁄  4 cup sauerkrautã Spread the mustard on one slice of the bread andspread the Thousand Island Dressing on the otherslice.ã Place dry side down in a lightly oiled skillet. Topone slice with the avocado. Top the other slice withthe sauerkraut.ã Over medium heat, grill for approximately 5minutes, until lightly browned and hot. Put thesandwich halves together and enjoy! week one Two-Week SampleVegan Menus Are you “culinarily challenged”?You won’t be when you trythese sample vegan menus—no cookbooks or creativity required!  People for the Ethical Treatment of Animals ã 1-888-VEG-FOOD ã VegCooking.com2 Makes 1 sandwich  Vegan Thousand Island Dressing It has all of the zing of the srcinal without the fat  and cholesterol  .1 cup vegan mayonnaise 1  ⁄  3 cup ketchup 1  ⁄  2 tsp. onion powder 1  ⁄  4 tsp. salt 1  ⁄  8 tsp. garlic powder3 Tbsp. sweet pickle relish2 Tbsp. minced stuffed green olivesã Blend all the ingredients thoroughly in a mixingbowl or a blender. Makes 2 cups Sumptuous Spinach SaladWith Orange-Sesame Dressing Ground toasted sesame seeds are combined withorange juice and vinegar for a delicious dressing that  is perfect with spinach. 1 bunch fresh spinach (about 6 cups)1 red or yellow bell pepper, cut into strips 1  ⁄  4 - 1  ⁄  2 cup thinly sliced red onion1 orange, peeled and sliced into thin rounds1 Tbsp. sesame seeds2 Tbsp. seasoned rice vinegar1 Tbsp. orange juice concentrate1 Tbsp. waterã Trim the spinach stems and carefully wash theleaves. Dry, then tear into bite-size pieces. In abowl, combine with the pepper, onion, and orangeslices.ãIn a 400°F oven, toast the sesame seeds for 10minutes. Transfer to a blender and grind into apowder. Add the vinegar, orange juice concentrate,and water. Blend to mix. Pour over the salad andtoss just before serving. Makes 4 to 6 servings Dinner Mama’s Mock MeatloafCreamy Chive Mashed Potatoes With Brown Gravy Mama’s Mock Meatloaf This is an American comfort-food staple. Serve it with ketchup, mashed potatoes, and Brown Gravy.For the Filling: 1 medium onion, diced 1  ⁄  2 green pepper, diced (optional)3 Tbsp. vegetable oil2 pkgs. Gimme Lean brand “ground beef” 1  ⁄  4 cup dry oatmeal2 slices white bread, crumbled3 Tbsp. ketchup2 tsp. garlic salt1 tsp. pepperã Sauté the onion and the green pepper in the oilover medium heat until soft. Combine in a bowlwith the “beef,” oatmeal, bread, ketchup, garlicsalt, and pepper, mixing thoroughly with a spoon oryour hands.ã Press into an oiled loaf pan. Cover with foil andbake at 375°F for 30 minutes. For the Coating: 1  ⁄  4 cup ketchup 1  ⁄  4 cup brown sugar 1  ⁄  2 tsp. dry mustard 1  ⁄  2 tsp. nutmegã Combine all the ingredients and set aside. To Assemble: ã Remove the loaf from the oven and turn out onto abaking sheet.ã Spread the coating over the entire loaf. Cook, week one Two-Week Sample Menus  uncovered, for 15 minutes at 375°F. Makes 6 servings Creamy Chive Mashed Potatoes Rich mashed potatoes are the perfect side dish for  most meals. 5 large potatoes, diced1 cup liquid nondairy creamer2 Tbsp. margarine 1  ⁄  4 cup chopped fresh chivesSalt and pepper, to tasteã Place the potatoes in a large pot and cover withwater. Boil for 20 minutes.ã Drain. Place in a bowl with the remainingingredients and mix until smooth. Serve hot. Makes 4 to 5 servings Brown Gravy  Tired of plain potatoes? Top them with this creamy  gravy. 2 Tbsp. margarine1 medium-size onion, diced2 Tbsp. unbleached all-purpose flour1 tsp. garlic salt2 Tbsp. cornstarch1 1  ⁄  2 cups water or vegetable broth1 tsp. yeast extract1-2 Tbsp. soy sauce or tamariPepper, to tasteã Heat the margarine in a medium saucepan overmedium heat. Sauté for a few minutes, then add theflour and the garlic salt and sauté for 8 to 9 minutes.ã Dissolve the cornstarch in the water or broth.ã Gradually add to the onion mixture and bring to aboil. Simmer for 10 minutes.ã Strain into a separate saucepan and add the yeastextract, soy sauce or tamari, and pepper. Simmerfor 1 to 2 minutes, stirring constantly. Keep warmuntil ready to serve. Makes 6 servings Tuesday Breakfast Breakfast Burritos Breakfast Burritos Making breakfast for picky eaters? Customize these burritos with salsa, soy cheese, Tofutti Sour Supreme, and shredded lettuce for a healthy, protein- packed start to the day. 6 tortillas4 Tbsp. vegetable oil, divided1 garlic clove, minced 1  ⁄  2 onion, finely diced1 lb. firm tofu, crumbled1 cup vegetables of your choice, finely chopped(try green onions, tomatoes, mushrooms,and bell peppers) 1  ⁄  8 tsp. turmericSalt and pepper, to taste6 oz. faux sausage, crumbled (try Gimme Leanbrand, available at lightlife.com)Tabasco or other hot sauce, to taste (optional)ã Preheat the oven to 200°F. Place the tortillasbetween two wet paper towels, wrap in foil, andheat for 5 to 10 minutes.ã In a large skillet, heat 2 Tbsp. of the vegetable oilover medium heat.ã Add the garlic and the onion and sauté for 2 to 3minutes. Add the tofu, vegetables, turmeric, salt,and pepper and cook over medium heat for 5 to 7minutes.ã Meanwhile, in another skillet, heat the remaining oil,add the faux sausage, and cook until browned.ã Add to the tofu mixture and stir to combine. week one Two-Week Sample Menus People for the Ethical Treatment of Animals ã 1-888-VEG-FOOD ã VegCooking.com3  Scoop into the tortillas.ã Roll to form burritos and serve immediately withhot sauce if desired. Makes 6 servings Lunch Tofurky sandwich with lettuce, tomato, andVegenaisePretzels Apple or other fresh fruit Dinner Tofu-Spinach LasagneFresh tossed saladGarlic bread topped with Earth Balance brandbuttery spread Tofu-Spinach Lasagne If you’re wary of replacing the dairy products in your  recipes, never fear—blended tofu makes a great  substitute for soft cheese. 1/2 lb. lasagne noodles2 10-oz. pkgs. frozen chopped spinach, thawedand drained1 lb. soft tofu1 lb. firm tofu1 Tbsp. sugar 1  ⁄  4 cup soy milk 1  ⁄  2 tsp. garlic powder2 Tbsp. lemon juice3 tsp. minced fresh basil2 tsp. salt4 cups tomato sauceã Cook the lasagne noodles according to thepackage directions. Drain and set aside.ã Preheat the oven to 350°F.ã Squeeze the spinach as dry as possible and setaside.ã Place the tofu, sugar, soy milk, garlic powder,lemon juice, basil, and salt in a food processor orblender and blend until smooth. Stir in the spinach.ã Cover the bottom of a 9- x 13-inch baking dishwith a thin layer of the tomato sauce and top with 1  ⁄  3 of the noodles. Top with 1  ⁄  2 of the tofu filling.Continue in the same order, using 1  ⁄  2 of theremaining tomato sauce, 1  ⁄  2 of the remainingnoodles, and the remaining tofu filling. Finish withthe remaining noodles and top with the remainingtomato sauce. Bake for 25 to 30 minutes. Makes 6 to 8 servings Wednesday Breakfast “Sausage” and bagel sandwich (try using Lender’sbagels, Gardenburger “sausage” patties, and soycheese slices) Lunch Ready-made vegan chili (Boca makes a great frozenchili, while Yves and Lightlife both makerefrigerated options. If you prefer canned chili,try Hormel.)Tortilla chipsFresh avocado drizzled with lime juice Dinner Creamy “Chicken” CasseroleVegan Caesar Salad Creamy ‘Chicken’ Casserole This easy-to-prepare casserole is hearty and delicious. For more variety, try adding cauliflower and  spinach. 1 container vegan sour cream (try TofuttiSour Supreme) 1  ⁄  3 cup faux-chicken stock1 pkg. onion soup mix (try Fantastic Onion & Mushroom Soup/Dip Mix)Salt and pepper, to taste week one Two-Week Sample Menus People for the Ethical Treatment of Animals ã 1-888-VEG-FOOD ã VegCooking.com4
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