Veganuary Week 1
Veganuary 2019!!!
Hello, friend! Welcome to your month of vegan eating! On behalf of our aching planet, all the animals suffering on factory farms, and your cardiovascular system, I want to thank you for rising to this challenge. My hope is you will find some amazing recipes, feel better than ever, and be able to look back on this month as an awesome learning experience. And who knows, maybe you’ll decide to stick with it for the long haul!
Every week this month, I will be sharing a week’s worth of recipes and a corresponding shopping list. Each shopping list includes EVERYTHING you will need, even spices. So make sure you dig through your pantry, freezer, and spice drawer to ensure you aren’t buying stuff you bought 6 months ago. Some of these items may be new to you, but don’t worry. If I can find them at my local Albertsons in Montana, you shouldn’t have any trouble finding them at your store.
The recipes and ingredients listed are only for dinners this week. If you like to take lunch to work, just double the ingredients listed so you can double your recipes and take leftovers with you. For breakfast, experiment with oatmeal! That shiz is cheap and the way it tastes is only limited to your imagination. I like to top mine with almond or peanut butter, fresh berries or chopped bananas, a handful of grape nuts (for crunch), a TBS of ground flax (for health), and a sprinkle of cinnamon. If you despise oatmeal (which I did because it was vomited onto my lap once), you can experiment with different smoothies, avocado toasts, whole grain cereals, etc.
And finally, before we get to the good stuff, these recipes should comfortably fill 4 adults. If you’re cooking for two, you’re going to have leftovers. Which is a win, if you ask me.
Meal Plan:
TUESDAY Red lentil chili served with rice by Highcarbhannah
WEDNESDAY West African Peanut Soup served with rice by Cookie and Kate
THURSDAY Chili Mac and Cheese
FRIDAY Go out to eat or nosh on those leftovers!
SATURDAY Mushroom Stroganoff with Kale Salad
SUNDAY Black Bean Tacos with mango/tomatillo salsa
*check back in on Sunday for next week!
Week 1 Shopping List:
PRODUCE
1 red bell pepper
3 red onions
2 yellow onions
1 bunch green onions
2-3 bulbs garlic
2 inch ginger root
2 jalapeno peppers
1 purple cabbage
16 oz baby portobello mushrooms
1 bunch parsley
2 bunches cilantro
1 large lime
3 large lemons
6-8 tomatillos
2 bunches Kale
1 bunch collard greens
1 lbs extra firm tofu
1.5 cups raw cashews (unsalted)
¼ cup peanuts
FROZEN GOODS
1 bag frozen corn
1 bag frozen mango
DRIED GOODS
2 cups dry red lentis
16 oz Whole Wheat Macaroni (or shell pasta)
16oz Whole Wheat Rotini pasta
12 soft corn tortillas
2 cups Brown Rice
CANNED GOODS
2 15oz cans Black Beans
2 15oz cans Kidney Beans
2 15oz cans Butter Beans (or any white bean)
3 15 oz cans Diced Tomatoes
2 6oz cans Tomato Paste
1 4oz can Diced Green Chilies
3 boxes Vegetable Broth
SPICES AND CONDIMENTS
Chili powder
Paprika
Smoked paprika
Cayenne pepper
Nutritional Yeast (1 cup)
Onion powder
Garlic powder
Dried Oregano
Dried Thyme
Cumin
Soy Sauce
Vegan Worchestire Sauce
Hot Sauce (optional)
Tahini
Peanut Butter (at least ¾ cup)
Brown Sugar
Pure Maple Syrup
Apple cider vinegar
Salt
Pepper