Eat Vegan for a Day: Three Easy Meals with Three Delicious Snacks that Anybody Will Love - You Won't Miss the Meat!
Here are three fast & easy vegan meals and three fast & easy snacks to get you through an animal-free day.
Breakfast - Steel Cut Oats
Steel cut oats are loaded with goodness and there are a variety of ways to enjoy them! Here is my favorite:
1 cup cooked steel cut oats
1/2 teaspoon creamy, natural peanut butter
1/8 teaspoon cinnamon
1 tbsp pure maple syrup*
fruit - I prefer blueberries and diced strawberries
Want it a little sweeter? Try another tablespoon of maple syrup. Want it a little creamier and sweeter? Try adding 2tbsp vanilla flavored almond milk!
Favorite Vegan Cookbook Author
Mid-morning snack: Toast & maple syrup with walnuts
Walnuts are loaded with great omega-3s! They add energy and fill you up. Don't be surprised if this snack fills you up, just like a meal. I will sometimes have it for breakfast!
1 slice whole wheat toast
spread with a vegan butter spread (I prefer either Organic Earth Balance, or Organic Smart Balance - both have good flavor. Double check the ingredients!)
spread with about 1 teaspoon of pure maple syrup. The flavor is more concentrated, as are the nutrients!
top with chopped walnuts
Want to up the ante and add protein? On top of the vegan spread, add a thin layer of organic, all-natural peanut butter, and a sprinkle of cinnamon. Then add the walnuts. A-MAY-ZING.
Lunch - Hummus Wrap
Fill this wrap to your heart's content with nutrient-packed greens of your choice. This version has a spring mix with spinach and arugula. You could also use chopped kale or swiss chard.
One whole grain tortilla wrap (I like the size meant for burritos - 10 inches)
Spread with a hummus of your choice; red pepper hummus will pack a good punch! Garlic hummus is just plain delicious
sliced red peppers
a big handful of greens
Want more? Add some garbanzo beans (also called chick peas)
Wrap and eat: your tummy will thank you!
Afternoon snack: Apple with almond butter
This snack is satisfying because the apple gives you a much-needed burst of energy in the afternoon while the almond butter provides you with sustaining energy and fats to fill your tummy.
Slice an apple into quarters (only four big slices!)
top each piece with about a 1/2 to 1 teaspoon of organic or all-natural almond butter (be sure the ingredients list only almond butter; many companies add sugar but this is delicious untampered)
Want to up the ante on this one? As your first layer, add a thin layer of hazelnut spread. Then almond butter. The coup de grace? Roll the top of your apple slice in your favorite granola. (Try to control your excitement; people are starting to stare!)
Eat up! It's a sweet treat you might decide to have for breakfast tomorrow.
Dinner - Greens & Beans Bowl with Quinoa
Quinoa (pronounced two ways: keen-wah, or kee-noh-a) is one of the few foods that is a complete protein - it packs all nine of the essential proteins your body needs! Cooking it with different spices, broth or even dates will tweak its flavor. Replace for rice or pasta in a multitude of dishes.
Cook quinoa per package instructions (add 1 cup quinoa to 2 cups water in a pan. Bring to a boil. Once boiling, change heat to low-medium and cover. Leave for 15 minutes and fluff with a fork)
In a separate pot, add a bunch of kale (collard greens would also be delicious!) to 3 cups vegetable broth (tear kale from stems and rip into pieces, as you would for a salad).
Add 1 cup beans of your choice
Add 2 cloves garlic, sliced
Add 1 small onion, chopped
1 teaspoon cayenne pepper
Add salt, pepper and a dash of nutmeg (really!)
Cook until the greens are as tender as you like them.
Serve over the quinoa with a vegetable on the side, such as corn on the cob, roasted carrots, or string beans sauteed in garlic. I also like to add hot sauce sometimes!
Need an evening snack? Fruit bowl
2 strawberries, chopped
1/4 cup blueberries
1/2 banana, sliced vertically and then in pieces
1/2 cup vanilla almond milk
This snack is delicious, and again: makes a great breakfast! I specify amounts here because it is quite easy to over do it. I have become far too full on occasion and the fruit doesn't keep well to save for later. Better to start small and see how you feel.
Yay for a vegan day!
It's recommended that every family try to eat meatless at least one day a week. One day a week causes a significant shift in your carbon footprint, making your lasting impression a better one. The health benefits are also astounding. I hope the three meals and three snacks presented here make your vegan day an easy one!