Vegan Recipes from Cassie Howard

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Our Menu Plan This Week

September 8, 2014 5 Comments

Fajitas and Eggplant PicVegan Fajitas and Eggplant Fries with Curried Cashew Aioli (Picture shared on Instagram.)

Every week, I create a menu plan for the week ahead. I’ve always found menu planning to be helpful, but especially when eating a vegan diet. Sometimes I forget to make one, and those weeks are just awful. I stare into the fridge and whine that there’s “nothing to eat”, even though the fridge is packed full of deliciousness. It’s bad.

So – I menu plan every week (usually) to make things easier on myself. And it works. I promise.

Here is the menu plan for my family this week:

Breakfast:

  • Whole Wheat Lemon & Blueberry Pancakes, Fruit Smoothie
  • Bagel with Vegan Butter, Fruit Smoothie
  • Lemon & Blueberry Muffins, Fruit Smoothie x2
  • Toast with Almond Butter, Tofu Scramble, Fruit Smoothie
  • Toast with Homemade Nutella, Fruit Smoothie x2

Lunch:

  • Roasted Delicata Squash Salad with Hemp Seed Dressing
  • Quinoa Bowl with Cauliflower, Broccoli, Beets & Chickpeas
  • Mac n’ Cheese with White Bean Sauce & Roasted Broccoli
  • Roasted Potatoes, Steamed Broccoli & Nacho Cheese
  • Loaded Breakfast Potatoes with Mushroom Gravy
  • Picnic Lunch with Snack-y Items x2

Dinner:

  • White Bean Chili with Salsa Verde
  • Slow Cooker Eggplant Lasagna
  • Veggie-Loaded Quesedillas, Caesar Salad
  • Roasted Brussels Sprouts & Potatoes, Raw Cauliflower Salad
  • Roasted Delicata Squash Quinoa Bowl
  • Cauliflower Parmesan
  • Lentil Loaf, Sesame Green Beans, Roasted Cauliflower

Snacks/Dessert:

  • Chocolate-Toffee Squares
  • Chocolate Chip Cookies
  • Raw Nuts
  • Fruit
  • Vegan Reese Peanut Butter Cups
  • Banana Ice Cream
  • Salt & Vinegar Zucchini Chips
  • Lemon & Blueberry Muffins

What’s on your menu this week?

Filed Under: Menu Plans Tagged With: weekly menu plans

Our Menu Plan This Week

September 1, 2014 5 Comments

Vegan Egg Sandwich PicVegan Egg Salad Sandwich! (Picture shared on Instagram.)

Every week, I create a menu plan for the week ahead. I’ve always found menu planning to be helpful, but especially when eating a vegan diet. Sometimes I forget to make one, and those weeks are just awful. I stare into the fridge and whine that there’s “nothing to eat”, even though the fridge is packed full of deliciousness. It’s bad.

So – I menu plan every week (usually) to make things easier on myself. And it works. I promise.

Here is the menu plan for my family this week:

Breakfast:

  • Healthy Apple Crisp (yes, for breakfast!), Fruit Smoothie
  • Buckwheat Pancakes, Fruit Smoothie
  • Roasted Baby Potatoes with Nacho Cheese, Fruit Smoothie, Sunshine Juice (1/2 watermelon, 2 carrots, 1-inch ginger)
  • Scrambled Tofu, Fruit Smoothie
  • Carrot Spice Muffins, Fruit Smoothie
  • Apple Pie Oatmeal, Fruit Smoothie
  • Pumpkin Pie Oatmeal, Fruit Smoothie

Lunch:

  • Lunch Out
  • Garlic & Basil Spaghetti Squash
  • Smokey Tofu Sandwich with Homemade Vegan Mayo
  • Easy Cheesy Vegan Quesedillas
  • Best Ever Vegan Fried Rice with Scrambled Tofu
  • Falafel Salad with Vegan Tzatziki
  • Super Simple Quinoa Bowl

Dinner:

  • Dinner Out
  • Sugar Snap Peas & Carrot Pasta  with Sesame-Ginger Sauce
  • Roasted Potatoes & Brussels Sprouts, Orange Cauliflower
  • Fajitas, Roasted Eggplant Fries with Curried Cashew Aioli 
  • Basil Tofu with Stir-Fried Quinoa
  • Pizza with Basil-Cashew Cheese & Roasted Tomatoes
  • Cauliflower Bolognese

Snacks/Dessert:

  • Chocolate Walnut Brownies
  • Chocolate Lava Cake
  • Raw Nuts
  • Fruit
  • Banana Ice Cream
  • Chia Seed Bread with Hummus
  • Chocolate Chip Granola Bars
  • Chocolate Zucchini Muffins
  • Carrot Cake Muffins

What’s on your menu this week?

Filed Under: Menu Plans Tagged With: weekly menu plans

Our Menu Plan This Week

August 25, 2014 3 Comments

Massive Potato PlateBig ol’ plate of potatoes, steamed broccoli & vegan nacho cheese.

Every week, I create a menu plan for the week ahead. I’ve always found menu planning to be helpful, but especially when eating a vegan diet. Sometimes I forget to make one, and those weeks are just awful. I stare into the fridge and whine that there’s “nothing to eat”, even though the fridge is packed full of deliciousness. It’s bad.

So – I menu plan every week (usually) to make things easier on myself. And it works. I promise.

Here is the menu plan for my family this week:

Breakfast:

  • French Toast with Blueberry Compote, Fruit Smoothie
  • Blueberry, Pineapple & Banana Smoothie Bowl with Granola
  • Toast with Peanut Butter, Fruit Smoothie
  • Big Vegan Breakfast Plate, Fruit Smoothie
  • Buckwheat Pancakes with Fresh Fruit, Fruit Smoothie
  • Avocado Toast, Fruit Smoothie
  • Oatmeal with Fresh Fruit, Nuts & Seeds

Lunch:

  • Macaroni Pasta Salad
  • Wheat Berry Salad with Fresh Berries
  • Cauliflower Pizza Bites
  • Pasta with Sun Dried Tomato Sauce
  • Cauliflower, Chickpea & Potato Bowl
  • Quinoa Bowl with Carrots, Broccoli, Snap Peas, Black Beans & Green Beans
  • Oven Roasted Potatoes & Veggies

Dinner:

  • Vegan Miso Soup
  • Chickpea Chorizo Pasta
  • Potato & Veggie Curry
  • Big Taco Salad with Cilantro Cream Sauce
  • Pearl Barley Tabbouleh, Eggplant Fries
  • Butter Cauliflower over Rice
  • Quinoa Bowl with Carrots, Cauliflower, Broccoli & Chickpeas

Snacks/Dessert:

  • Fruit
  • Raw Nuts
  • Banana Ice Cream
  • Popcorn
  • Chocolate Lava Cake

What’s on your menu this week?

Filed Under: Menu Plans Tagged With: weekly menu plans

Our Menu Plan This Week

August 18, 2014 3 Comments

Fladbread Pizza PicFlatbread Taco Pizzas!

Every week, I create a menu plan for the week ahead. I’ve always found menu planning to be helpful, but especially when eating a vegan diet. Sometimes I forget to make one, and those weeks are just awful. I stare into the fridge and whine that there’s “nothing to eat”, even though the fridge is packed full of deliciousness. It’s bad.

So – I menu plan every week (usually) to make things easier on myself. And it works. I promise.

Here is the menu plan for my family this week:

Breakfast:

  • Mini Cinnamon Buns, Fruit Smoothie
  • Blueberry Crepes, Fruit Smoothie
  • Bagel with Almond Cream Cheese, Fruit Smoothie
  • Homemade Pop Tarts, Fruit Smoothie
  • Breakfast Burritos, Fruit Smoothie
  • Apple Cinnamon Oatmeal, Fruit Smoothie
  • Homemade Hemp Granola with Fresh Fruit and Almond Milk

Lunch:

  • Mega Salad with Smoked Tofu
  • Homemade Hot Pockets
  • Tofu Egg Salad Sandwich
  • Pesto, Almond Cream Cheese & Baba Ganoush Grilled Cheese
  • Baked Potato with Steamed Broccoli & Nacho Cheese
  • Quinoa Bowl with Roasted Broccoli & Chickpeas with Lemon-Dijon Dressing
  • Picnic Lunch (various fruits, veggies and snack-y items)

Dinner:

  • Homemade Gnocchi
  • Fried with Lemon Salad, Shredded Kale Salad with Parmesan & Cranberries
  • Flatbread Taco Pizza
  • Falafel Salad, Tater Tots
  • Mediterranean Wheat Berry Salad
  • Eggplant, Chickpea & Freekeh Salad
  • Lemon Pasta with Zucchini & Vegan Parmesan & Almond Feta

Snacks/Dessert:

  • Fruit
  • Raw Nuts
  • Banana Ice Cream
  • Chocolate Beet Doughnuts
  • Baba Ganoush with Veggies & Pita Chips
  • Popcorn
  • Chilled Chocolate Torte with Hazelnut Crust

What’s on your menu this week?

Filed Under: Menu Plans Tagged With: weekly menu plans

Our Menu Plan This Week

July 28, 2014 Leave a Comment

Vegan Lunch Bowl
I love making “bowls” for lunch and dinner. So easy!

Every week, I create a menu plan for the week ahead. I’ve always found menu planning to be helpful, but especially when eating a vegan diet. Sometimes I forget to make one, and those weeks are just awful. I stare into the fridge and whine that there’s “nothing to eat”, even though the fridge is packed full of deliciousness. It’s bad.

So – I menu plan every week (usually) to make things easier on myself. And it works. I promise.

Here is the menu plan for my family this week:

Breakfast:

  • Banana French Toast, Fruit Smoothie
  • Homemade Chia Seed Jam on Toast, Fruit Smoothie
  • The Big Vegan Breakfast x2 (with nacho cheese sauce!)
  • Triple Berry Muffins, Fruit Smoothie
  • Raw Triple Berry Crisp x2

Lunch:

  • Freekeh with Lentils, Chickpeas & Sauteed Greens
  • Big Salad Bowl with Baked Tofu, Broccoli, Edemame & Hummus
  • Pasta Salad with Peppers, Green Onions, Broccoli
  • Quinoa with Lentils & Sauteed Greens
  • 20 Minute Garlic & Tomato Pasta
  • Leftovers
  • Easy Cheesy Vegan Quesedillas

Dinner:

  • Zucchini Gratin, Mashed Potatoes, Grilled Peppers
  • 3-Bean Pesto Chili
  • Vegan Enchiladas
  • Baked Zucchini Fries, Mexican Freekeh Pilaf
  • Homemade Thin Crust Pizza
  • Super Cheesy Vegan Pesto Pasta
  • Warm Potato & Lentil Salad

Snacks/Dessert:

  • Fruit
  • Raw Nuts
  • Banana Ice Cream
  • Vegan Cheez-Its
  • Coconut-Lemon Bites
  • Raw Brownie Bites

What’s on your menu this week?

Filed Under: Menu Plans Tagged With: weekly menu plans

Our Menu Plan This Week

July 21, 2014 2 Comments

Veggies Veggies
Steamed Broccoli & Cheesy Mashed Cauliflower.

Every week, I create a menu plan for the week ahead. I’ve always found menu planning to be helpful, but especially when eating a vegan diet. Sometimes I forget to make one, and those weeks are just awful. I stare into the fridge and whine that there’s “nothing to eat”, even though the fridge is packed full of deliciousness. It’s bad.

So – I menu plan every week (usually) to make things easier on myself. And it works. I promise.

Here is the menu plan for my family this week:

Breakfast:

  • Loaded Breakfast Potatoes with Mushroom Gravy, Fruit Smoothie
  • The Big Vegan Breakfast, Fruit Smoothie
  • Toast with Homemade Nutella, Fruit Smoothie
  • Toast with Chia Seed Jam, Fruit Smoothie
  • Refrigerator Oatmeal, Fruit Smoothie x2
  • Chocolate Chip & Banana Pancakes, Fruit Smoothie

Lunch:

  • Leftovers x3
  • Cheese Quesedillas, Raw Berry Crisp
  • Poutine with Homemade Ricotta Cheese
  • Vegan Cesar Salad, Thin Crust Pesto Pizza (on the BBQ!)
  • Zesty Pasta Salad

Dinner:

  • Vegan Chili with Sour Cream & Nacho Cheese Sauce, Homemade Flat Bread
  • Beer-Battered Cauliflower Tacos
  • Swiss Chard Stuffed with Chickpeas & Rice
  • Quinoa Bowl with Roasted Broccoli & Edemame
  • Potato Curry, Crispy Coconut Tofu
  • Homemade Gnocchi
  • Roasted Sweet Potatoes, Israeli Couscous Salad

Snacks/Dessert:

  • Fruit
  • Raw Nuts
  • Banana Ice Cream
  • Mini Black Bean Brownies
  • Mini Cinnamon Rolls
  • Homemade Nutella & Fruit
  • Baked Almond “Feta” Cheese & Crackers

What’s on your menu this week?

Filed Under: Menu Plans Tagged With: weekly menu plans

Our Menu Plan This Week

July 1, 2014 2 Comments

Taco Wraps PicTaco Wraps made with walnuts & lentils, veggies and romaine lettuce leaves. 

Every week, I create a menu plan for the week ahead. I’ve always found menu planning to be helpful, but especially when eating a vegan diet. Sometimes I forget to make one, and those weeks are just awful. I stare into the fridge and whine that there’s “nothing to eat”, even though the fridge is packed full of deliciousness. It’s bad.

So – I menu plan every week (usually) to make things easier on myself. And it works. I promise.

Here is the menu plan for my family this week:

Breakfast:

  • Fruit Smoothie, Refrigerator Oatmeal x3 (Blueberry & Raspberry with Coconut)
  • Scrambled Tofu, Fruit Smoothie
  • Buckwheat Pancakes, Fruit Smoothie
  • Jumbo Fruit Smoothie (about 5 cups worth!)
  • Coconut Steel Cut Oats, Fruit Smoothie

Lunch:

  • Kale Salad with Pomegranate, Apple & Walnuts
  • Picnic Lunch
  • Mega Salad with Strawberries, Blueberries, Nuts, Seeds & Balsamic Dressing
  • Vegan Cheesy Dill Potato Salad, Green Juice
  • Vegan Salad with Baked Tofu, Tomatoes, Carrots, Nuts & Seeds (Lemon & Oil Dressing)
  • Sesame Noodles
  • Leftovers

Dinner:

  • Oven Roasted Potatoes with Vegan Gravy, Roasted Cauliflower & Zucchini
  • Black Bean & Brown Rice Burritos
  • Quinoa & Black Bean Burgers
  • Swiss Chard Rolls with Brown Rice & Lentils, Cauliflower Poppers
  • Green Chickpea Patties, Israeli Couscous Salad
  • Slow Cooker Lentil Stew

Snacks/Dessert:

  • Fruit
  • Raw Nuts
  • Banana Ice Cream
  • Popcorn
  • Banana Nut Muffins
  • Chia Pudding

What’s on your menu this week?

Filed Under: Menu Plans Tagged With: weekly menu plans

Our Menu Plan This Week

June 23, 2014 Leave a Comment

Breakfast Potatoes Pic
Yummy breakfast potatoes!

Every week, I create a menu plan for the week ahead. I’ve always found menu planning to be helpful, but especially when eating a vegan diet. Sometimes I forget to make one, and those weeks are just awful. I stare into the fridge and whine that there’s “nothing to eat”, even though the fridge is packed full of deliciousness. It’s bad.

So – I menu plan every week (usually) to make things easier on myself. And it works. I promise.

Here is the menu plan for my family this week:

Breakfast:

  • Bagel with Vegan Butter, Fruit Smoothie x2
  • Loaded Breakfast Potatoes with Mushroom Gravy, Fruit Smoothie
  • Chickpea Pancake, Fruit Smoothie
  • Refrigerator Oatmeal, Fruit Smoothie
  • Coconut Steel Cut Oats, Fruit Smoothie
  • Raw Breakfast Parfait with Berries, Fruit Smoothie

Lunch:

  • Baked Potato, Asian Cashew Salad
  • Couscous, Split Peas & Orzo with Edemame
  • Salad Bowl with Carrots, Tomatoes, Hummus & Spicy Baked Tofu x2
  • Mashed Cauliflower Cups, Chickpea & Broccoli Bowl with Tahini Sauce
  • Baked Falafels, Tomato-Cucumber Salad
  • Lentil & Amaranth Patties, Green Juice or Smoothie

Dinner:

  • Dinner at Family’s House (Birthday Party)
  • Dinner Out
  • One Pot Vegan Pasta
  • Baked Potato with Cauliflower Cheese Sauce & Roasted Broccoli
  • Pasta with Meaty-but-Meatless Pasta Sauce
  • Sauteed Kale, Spicy Tofu Steaks, Quinoa
  • Chickpea Patties with Spinach & Tahini Sauce, Quinoa Tabbouleh Salad

Snacks/Dessert:

  • Fruit
  • Raw Nuts
  • Banana Ice Cream
  • Hummus & Veggie Sticks + Crackers
  • Popcorn
  • Rhubarb Crisp

What’s on your menu this week?

Filed Under: Menu Plans Tagged With: weekly menu plans

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I'm Cassie - vegan food lover and animal rights activist. I live in Vaughan, Ontario, right near Toronto, with my husband, our 2 kids, 3 cats, and a dog that thinks he's a cat, too. I love to cook and share delicious vegan food with everyone I know. MORE →


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