Repeatable Vegan Vednesday

Vegan Vednesday Cream Sauce

I saw this recipe a while ago and I finally made it. I often find that I open almond milk for one recipe (or when I’m on a smoothie kick) and then I have to struggle to finish it within the 7-10 day recommended time after opening. I keep recipes on hand for those times when I am looking to use up ingredients. I love it when a recipe is “repeatable”. The criteria for that is a) tastes good, b) not annoying to make and c) not annoying to clean up.

I made whole wheat pasta- according to package directions.

I don’t even remember what magazine I saw this recipe- but I took a picture of it and have saved it since. Sorry I can’t give credit where credit is due. They made the sauce with “zucchini noodles” but that would not fit the criteria of b and c, also I would probably be starving after that meal.

Creamy tomato sauce: only served 2 of us :)

  • ·         1 onion diced
  • ·         2 cubes garlic
  • ·         1 15oz can crushed or diced tomatoes
  • ·         2 T whole wheat flour
  • ·         2 T earth balance
  • ·         1 cup almond milk
  • ·         Frozen broccoli florets (or any other veggies you like)- the more veggies you add, the bigger portion you can have without overeating the pasta.

1.       Sauté onions and garlic until tender

2.       Add crushed tomatoes

3.       Season with salt, pepper, garlic and paprika

4.       While the sauce simmers, melt earth balance, add flour and whisk until thick paste forms

5.       Slowly add almond milk

6.       Whisk until thickens and add to tomato mixture

7.       Add whatever veggies you like and let simmer until ready to serve

Instead of using 2 pans, I poured the sauce into another bowl and used the same pan to melt the earth balance and then just added it together. (In my head it was easier to wash a bowl than a pot but that’s just my preference.)

Best part of the meal: “steamed kale”

I love putting things in the oven and forgetting about them. I find it annoying to stand over the stove. We love steamed kale so I figured I would try this and I’m so happy I did because it might have been one of the easiest things I ever made. Don’t tell my husband- he loves it and I have him convinced that I am willing to make it for him all the time even though its so complicated.


  • ·         Bag of cut/washed kale (I buy the organic bag from trader joes)
  • ·         Water
  • ·         Salt

1.       Pour kale into pan (I used a 9×13)

2.       Add water to cover the bottom of pan

3.       Add salt to taste

4.       Cover and bake at 350 for about 30 minutes or until desired steaminess.

*I got this idea from a friend. I was telling her that I had a whole bag of shredded cabbage and I didn’t know what to do with it. She told me to put it in the oven covered with teriyaki sauce. I did it with teriyaki marinade because that’s what I had and it was delish! Try that too. It’s now on my list of very repeatable complicated recipes ;)

protein: almond milk, protein in ww noodles

carb: noodles

veggies: kale, broccoli, onion, tomatoes


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breakfast, lunch, dinner or snack

I know it’s been a long time. As I have said before, don’t worry about us, we are eating, I’m just not posting. I wanted to share this one because it’s so easy and versatile. It can be used for any meal- breakfast, lunch, dinner or even a snack. It can be taken on the go or eaten at home. Best part is, it uses ingredients you should always have on hand and it takes about 5 minutes to make. I made them in the morning and we ended up having them that night for dinner (reheated) I thought I would freeze them to have for a lunch to send with my son to daycare but we ended up eating them all within 3 days. Next time I will definitely double the recipe and put some in the freezer for those times when I’m just not in the mood to pack everyone’s lunches (it does happen).

Frittata muffins: from this great site

i followed the recipe exactly except i left out the artichoke hearts and parmesan cheese.

  • 1 package frozen spinach, drained
  • 5 eggs, whisked
  • 3/4 cup shredded mozzarella cheese
  • 2/3 cup milk (any kind)
  • 1/2 cup chopped white onion
  • 2 cloves garlic, minced
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  1. preheat oven to 350 degrees F
  2. spray muffin tin with cooking spray
  3. stir all ingredients together in a large mixing bowl until combined
  4. portion the mixture into the 12 prepared baking cups so that they are all nearly full.
  5. bake for about 20 minutes, or until the eggs are set

Make sure to squeeze out the spinach. Mine were a little watery straight out of the oven but after they were reheated (uncovered) they were a much better texture. I love Rachael Ray’s trick for squeezing out spinach- put it in a towel and squeeze out the water. If you would rather dirty a colander than a towel you can use that instead.

For dinner we had them with whole wheat pita and salad. it was a nice, light, summery dinner.


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deconstructed falafel bowl

or in other words- “lazy falafel”- no food processor!

we have been pretty good about adhering to our “vegan vednesday” rule. i haven’t posted in a while out of laziness and lack of blogworthy new recipes.

i have made a few good salads, some new frittata combinations, a really good panko crusted salmon…

i have been spending a lot of time finding and collecting recipes and not as much time actually making them. i have also been busy experimenting with new recipes to feed my son. i basically find muffin recipes that have some source of protein like milk, cottage cheese, peanutbutter (this way a muffin can have all the components of a meal- carb, protein and fruit/veggie)… use whole wheat flour and leave out the sugar. there have been some real winners- kale/cottage cheese, pumpkin/cottage cheese. he loves the 3 ingredient “cookies” with oats, bananas and peanutbutter.

ok, back to tonights dinner deconstructed falafel bowl it’s definitely worth checking out the link because there are nice pictures. i made a few changes based on what we had available and to make things more simple.

made two servings for us

  • Falafel Roasted Chickpeas (recipe below)
  • whole wheat couscous cooked as directed
  • cucumber and tomato diced (israeli salad style)
  • can of beets
  • hummus
  • tahini sauce (recipe below)
  • hot sauce
  • olives (israeli pickles would have been amazing but we didn’t have any)



  • 1 can chickpeas drained
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 1/4 red onion, chopped
  • 2 cloves garlic, minced
  • 1½ teaspoons cumin
  1. preheat oven to 375
  2. mix all ingredients together
  3. spread on baking sheet lined with parchment paper
  4. bake for 35 minutes, turning over half way through


  • ⅓ cup tachina paste
  • 3 tablespoons lemon juice
  • 2 cloves garlic, minced
  • 3 to 5 tablespoons water
  • 1 tablespoon olive oil
  • ¼ teaspoon salt

mix all ingredients together. add more water if you like a “runnier” sauce

assembly in individual bowls…

  1. start with couscous on bottom of the bowl
  2. add israeli salad on top
  3. add chickpeas next to salad
  4. add beets next to chickpeas
  5. pour tachina all over (like a dressing)
  6. add olives/pickles
  7. add a spoon of chummus (optional)
  8. add hotsauce (optional)


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