Vegan Recipes from Cassie Howard

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Our Menu Plan This Week

June 16, 2014 2 Comments

Bananas
I can’t believe how many bananas we go through in a week!

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
  • Hash Browns with Veggies
  • Stove Top Oatmeal
  • World’s Best Vegan Pancakes
  • Refrigerator Oatmeal
  • Banana Bread, Fruit Smoothie

Lunch:

  • Picnic Lunch x3
  • Tofu “Egg” Salad Sandwich, Fruit
  • Leftovers
  • Best Ever Vegan Fried Rice
  • Vegan Spinach Grilled Cheese Sandwich

Dinner:

  • Pasta, Zucchini Tian, Mini Garlic Bread Cheese Toasts
  • Herbed Chickpea Soup with Chickpea Dumplings
  • Vegan Lasagna with Ricotta Cheese
  • Israeli Couscous with Roasted Veggies
  • Thin Crust Pesto Pizza
  • Quinoa Bowl with Spicy Baked Tofu & Roasted Veggies
  • Broccoli & Lentil Dal with Rice

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

Our Menu Plan This Week

June 9, 2014 1 Comment

Farm Share
So excited I signed up for farm share this year. Look at all that yummy produce!

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 Potatoes with Mushroom Gravy
  • Refrigerator Oatmeal x2
  • French Toast with Fruit
  • Toast with Peanut Butter, Smoothie x2
  • Stove-Top Oatmeal

Lunch:

  • Vegetable Stir-Fry
  • Leftovers x2
  • Vegan Tomato Grilled Cheese
  • Vegan Mac & Cheese with Peas
  • Lunch Out
  • Picnic Lunch: PB&J Sandwiches, Fruit, Veggies & Hummus, Fruit Smoothie

Dinner:

  • Take Out (Vegan Pizza)
  • Roasted Asparagus & Bok Choy, Veggie Pasta with Vegan Parmesan
  • Veggie Pad Thai with Chickpea & Sweet Potato Muffins
  • Quinoa & Mixed Bean Tabbouleh on Shredded Kale with Toasted Mixed Nuts, Parsley, Sprouts, Grilled Sweet Potato & Crispy Tofu Cubes + Cornbread + Broccoli & Cheese Soup
  • Crispy Orange Cauliflower, Rice
  • Vegan Gnocchi
  • Quinoa Bowl with Marinated Tofu, Coconut Curry Sauce, Chickpea & Vegetable Stew, Cucumber, Tomato, Sprouts & Tahini Sauce

Snacks/Dessert:

  • Fruit
  • Raw Nuts
  • Salt & Vinegar Chickpeas
  • Banana Ice Cream
  • Hummus & Veggie Sticks + Crackers
  • Popcorn
  • Kale Chips
  • Blueberry Muffins

What’s on your menu this week?

Filed Under: Menu Plans Tagged With: weekly menu plans

Our Menu Plan This Week

June 2, 2014 Leave a Comment

Nana Ice Cream
I love banana ice cream! This one had raspberries & frozen bananas – that’s it. So yum!

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:

  • Smoothie Bowl x2
  • Stove-Top Oatmeal
  • World’s Best Vegan Pancakes
  • Refrigerator Oatmeal x2
  • French Toast with Fruit

Lunch:

  • Vegan Lunch Bowl (Sriracha & Soy Sauce Tofu, Quinoa, Tomatoes, Hummus, Shredded Carrots & Zucchini)
  • Cauliflower Bolognese on Zucchini Noodles
  • White Bean Burritos
  • Vegan Poutine (with nacho cheese), Fruit Smoothie
  • Veggie Pasta with Sauted Vegetables
  • Vegan Grilled Cheese, Homemade Juice
  • Leftovers

Dinner:

  • Vegan Pad Thai
  • Spiced Cauliflower Couscous Bowl
  • Crispy Orange Cauliflower with Quinoa
  • Quinoa Bowl with Spicy Tofu, Broccoli, Cauliflower & Chickpeas
  • Potato Nachos, Dinosaur Kale Salad
  • Veggie Stir-Fry
  • Couscous & Split Peas Bowl with Roasted Broccoli & Chickpeas

Snacks/Dessert:

  • Fruit
  • Raw Nuts
  • Salt & Vinegar Chickpeas
  • Homemade Nacho Cheese Doritos
  • Banana Ice Cream
  • Hummus & Veggie Sticks
  • Popcorn
  • Chocolate Macaroons
  • Blueberry Muffins

What’s on your menu this week?

Filed Under: Menu Plans Tagged With: weekly menu plans

Our Menu Plan This Week

May 26, 2014 Leave a Comment

Box of Bananas
I’m kind of in love with bananas. And by kind of, I mean TOTALLY.

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:

  • Smoothie Bowl with Granola, Nuts & Seeds
  • Tandoori Tofu with Spicy Breakfast Potatoes
  • Strawberry & Blueberry Refrigerator Oatmeal
  • Pineapple & Coconut Refrigerator Oatmeal
  • Bagel with Vegan Butter, Fruit Smoothie
  • Banana French Toast
  • Toast with Peanut Butter & Chia Seed Jam, Fruit Smoothie

Lunch:

  • Salad Bowl with Hummus, Shredded Carrots, Black Beans & Baked Tofu (marinated with Sriracha & soy sauce)
  • Tortilla/Pita Pizzas, Homemade Juice (Carrot, Kale, Apples)
  • Potato Nachos with Black Beans, Tomatoes & Cashew Sour Cream
  • Quinoa Pasta with Zucchini, Spinach & Lentils
  • Leftovers x3

Dinner:

  • Scalloped Potatoes, Chickpea & Edamame Salad
  • Burmese Fried Rice, Black Beans & Peas
  • Falafel Salad
  • Eggplant Parmesan
  • Quinoa & Lentil Tacos
  • Quinoa Bowl with Oven Roasted Broccoli & Chickpeas
  • Dinner Out

Snacks/Dessert:

  • Fruit
  • Raw Nuts
  • Grilled Pineapple, Toasted Pecans & Coconut Ice Cream (Coconut Bliss)
  • Homemade Nacho Cheese Doritos
  • Banana Ice Cream
  • Hummus & Veggie Sticks, Pita Wedges
  • Popcorn

What’s on your menu this week?

Filed Under: Menu Plans Tagged With: weekly menu plans

Our Menu Plan This Week

May 19, 2014 5 Comments

Potato Nachos Photo
Super yummy potato nachos!

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:

  • Smoothie Bowl with Granola, Nuts & Seeds
  • Bagel with Vegan Butter, Fruit Smoothie x2
  • Peanut Butter & Chocolate Pancakes
  • Loaded Breakfast Potatoes with Mushroom Gravy
  • Banana French Toast
  • Toast with Almond Butter, Fruit Smoothie

Lunch:

  • Mac & Cheese with Peas
  • Egg-less Egg Salad Salad Sandwiches
  • Spring Salad with Pan-Fried Garlic-Ginger Tofu
  • Leftovers x2
  • Quinoa Bowl with Roasted Veggies & Cashew Cream
  • Vegetable Pasta with Fresh Basil & Spices

Dinner:

  • Lentil & Potato Salad
  • Noodles & Greens
  • Quinoa Tabbouleh, Pasta with Sauted Garlic & Kale
  • Veggie Stir-Fry
  • Potato Curry, Rice
  • Individual Mini Pizzas, Cucumber Roll-Ups (Stuffed with vegan ricotta cheese!)
  • Quinoa Bowl with Oven Roasted Sriracha & Garlic Cauliflower, Chickpeas and Sauted Kale

Snacks/Dessert:

  • Fruit
  • Raw Nuts
  • Avocado Chocolate Pudding with Fresh Fruit
  • Apple Crisp with Coconut Ice Cream (Coconut Bliss)
  • Homemade Nacho Cheese Doritos
  • Peanut Butter Chocolate Chip Cookies
  • Banana Crumb Muffins

What’s on your menu this week?

Filed Under: Menu Plans Tagged With: weekly menu plans

Our Menu Plan This Week

May 12, 2014 2 Comments

Pesto Pasta Photo
Pasta with Sunflower Seed Pesto & Nutritional Yeast – A quick & easy meal!

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:

  • Raw Triple Berry Crisp
  • Fruit Smoothie, Toast with Almond Butter x2
  • Stove Top Oatmeal with Nuts, Seeds & Fruit
  • Chickpea Omelet, Fruit
  • Bagel with Vegan Butter, Fruit Smoothie x2

Lunch:

  • World’s Best Vegan Pancakes, Fruit
  • Kung Pao Chickpeas
  • Couscous & Cauliflower Salad
  • Cashew Cheese Quesedillas
  • Leftovers x3

Dinner:

  • Thin Crust Pizza, Salad
  • Crispy Coconut Tofu with Spicy Pineapple Cream Sauce, Kale & Quinoa Salad
  • Mexican Quinoa
  • Vegan Enchiladas
  • Roasted Cauliflower & Chickpea Tacos
  • Spicy Vegan Mac & Cheese
  • Raw Taco Salad

Snacks/Dessert:

  • Broccoli Cheese Puffs
  • Chocolate Coconut Oatmeal Cookies
  • Fruit
  • Raw Nuts
  • Hemp & Hazelnut Protein Bars
  • Loaded Potato Nachos
  • Pretzels

What’s on your menu this week?

Filed Under: Menu Plans Tagged With: weekly menu plans

Our Menu Plan This Week

May 5, 2014 Leave a Comment

Veggie Soup Photo
Veggie Soup with Rice
 
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:

  • Hash Browns & Veggies x2
  • Fruit Smoothie, Toast with Vegan Nutella
  • Fruit Smoothie, Breakfast Burrito
  • Chickpea Omelet, Fruit
  • Bagel with Homemade Vegan Cream Cheese, Fruit Smoothie
  • Strawberry Scones, Fruit

Lunch:

  • Pita Pizzas, Fries with Lemon Salt
  • Millet, Sweet Potato & Black Bean Falafels in Pitas
  • Flaked Almond “Tuna” Salad, Green Juice
  • Super Simple Quinoa Bowl with Roasted Veggies & Cashew Dressing
  • Cauliflower & Tofu Curry
  • Leftovers x2

Dinner:

  • Millet & Sweet Potato Falafels, Edemame & Chickpea Salad
  • Lasagna with Basil Infused Vegan Ricotta Cheese
  • White Bean Balls over Pasta
  • Pea & Amaranth Fritters, Creamy Beet Salad
  • Indian Korma & Rice
  • Potato & Chickpea Pesto Salad, Balsamic & Maple Garlic Tempeh
  • Thin Crust Pizza

Snacks/Dessert:

  • Banana Ice Cream
  • Strawberry Scones
  • Black Bean Hummus with Crackers & Veggies
  • Fruit
  • Chocolate Millet Crisp Balls
  • Veggies & Dip (I use the bagel “cream cheese” as dip)
  • Trail Mix Cookies
  • Double Chocolate Muffins

What’s on your menu this week?

Filed Under: Menu Plans Tagged With: weekly menu plans

Our Menu Plan This Week

April 28, 2014 Leave a Comment

Grocery Pic 2014
Grocery Haul for the Week!
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 Potato Hash with Mushroom Gravy
Green Smoothie, Bagel with Vegan Butter x2
Hash Browns with Veggies x2
Coconut & Mango Refrigerator Oatmeal
Blueberry Crepes, Green Smoothie

Lunch:

Leftovers x2
Vegan Calzones, Loaded Mixed Green Salad
Big Vegan Salad Plate
Picnic Lunch (Snacks)
Stove Top Oatmeal, Fresh Fruit, Green Smoothie
Meaty-But-Meatless Pasta, Green Juice

Dinner:

My Favourite Vegan Chili with Nacho Cheeze Sauce
Quinoa & Black Bean Burgers, Caesar Salad
Fettucini Alfredo
Sweet Potato & Millet Falafel, Chickpea & Edemame Salad
Indian Butter Cauliflower
Quinoa, Marinated Tofu & Roasted Veggies
Homemade Vegan Gnocchi

Snacks/Dessert:

Fruit Smoothies
Fresh Fruit
Raw Nuts
Homemade Beet Chips
Carrot Cake Bars
Banana Ice Cream
Veggies & Crackers, Roasted Pumpkin Seed Hummus

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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