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22 October 2013

30 Days of Vegan: Weeks Two and Three ● by Jess

Ok, so this is going to be a massive post. Last week was a wee bit crazy, so I'm doing two weeks in one.... Enjoy! For space reasons, most of the recipes are liked in below the images (any text in blue).

Day Eight

Image via Healthful Pursuit

Breakfast: Mint Chocolate Smoothie
Mint Chocolate Chip Smoothie Recipe - hemp hearts + 1/2 scoop Vega powder

Lunch: Leftover Falafel Sandwiches

Dinner: Roasted Carrots, Bok Choy + Mashed Potatoes and Gravy

Peel carrots, toss in olive oil, salt, and garlic. Roast in oven at 200C until soft. 
This was my first time cooking Bok Choy!
Mashed Potatos with vegetable gravy (I use olive oil, not margarine and no nutritional yeast). 

Day Nine

Image via Healthful Pursuit
Breakfast:  Green Energy Smoothie
Green Energy Smoothie - Green Tea + 1/2 Scoop Vega

Image via Kwestia Smaku
Lunch: Kiwi Pear Green Salad
Kiwi Pear Green Salad

1 Pear Sliced
1 kiwi sliced
1/2 head butter lettuce
1 green onion, chopped

Toss ingredients together with dressing of choice.

Dinner: Roasted Potatoes, Sautéed Peppers and Onions over Polenta and Broth

1 lb Baby Potatos
1 sweet bell pepper
1 onion
2 Cups Polenta

Vegetable boullion
Olive Oil
1/4 cup tomato sauce
1 Tbs Balsamic vinegar
Basil, Cilantro

Roast Baby Potatos in oven after tossing in Olive oil and salt. Roast at 200C for about 35 minutes. 

Sautee sliced bell peppers and onions in Olive oil. Prepare Polenta to directions (use soy milk to make it a bit creamier). 

For Broth, create a rue with 3 Tbs Olive oil and 2 Tbs flour. Slowly add water and return to heat to thicken. Add 1 cube vegetable boullion, tomato sauce, balsamic vinegar. Add agave or ketchup to sweeten (to taste). Add additional herbs to taste.

Day Ten
Breakfast: Banana Quinoa Breakfast Bowl

Image via Kwestia Smaku
Lunch: Fig Pomegranate Green Salad (minus mozarella)
2 figs 
1 package of lettuce

Cranberry Dressing: 

2 tablespoons cranberry jelly 
1 tablespoon agave 
2 teaspoons lemon juice 
freshly ground black pepper 
1 teaspoon olive oil extra virgin

Mix dressing ingredients in a bowl. Arrange lettuce on a plate, place figs on lettuce. Pour pomegranate dressing over salad. 

Dinner: Vegan Shepherds Pie (Mousaka)
1 zucchini
1 tablespoon tomato paste
1 cup tomato sauce
1 tablespoon all-purpose flour
3 pounds russet potatoes, peeled, and cut into large dice
3 tablespoons Olive oil
Salt and freshly ground black pepper
1 medium yellow onion, finely chopped
3 medium garlic cloves, finely chopped
2 sweet bell peppers
1 can black beans
2 cubes vegetable boullion
1 tablespoon finely chopped basil
1 tablespoon finely chopped cilantro
2/3 cup soy milk

Sautee garlic, bell peppers, zucchini, onion in olive oil. Add tomato paste, sauce, bouillon  and beans. Allow to cook down to a dark red/purple. Add seasoning. 

Meanwhile, boil potatoes until soft enough to mash. Drain and mash adding milk and green onions. 

Spoon vegetable bean mixture in glass dish. Distribute evenly. Next, spoon mashed potatoes over mixture until bean mixture is completely covered. Place in oven and cook at 150C for about 20 minutes. 

Day Eleven

Image via Healthful Pursuit

Breakfast: Blushing Apple Smoothie + 1/2 scoop Vega Protein
Lunch: Black Bean Avocado Lettuce Wrap

Dinner: Carrot Butternut Squash Ginger Soup + Crusty Bread 

2tbsp olive oil
2 onions, peeled and finely chopped
2in piece root ginger, peeled and chopped
2 garlic cloves, chopped
2tsp ground cumin
4 medium carrots, peeled and chopped
1 medium butternut squash, peeled, deseeded and roasted
1.5 litres vegetable stock
1 bunch coriander, roughly chopped

Heat the oil in a large saucepan, add the onions, ginger and garlic and sweat for 5 minutes, until soft but not coloured.

Add the ground cumin and cook for a minute, then add the carrots and vegetable stock. Bring to a boil, reduce to a simmer and cook for 20 to 25 minutes until the vegetables are soft.

Spoon butternut squash from the skin and place, with carrot mixture, into a blender. Purée the soup in until smooth, stir in the coriander. Serve hot! :)

Day Twelve 

Image via Healthful Pursuit

Breakfast: Red Rooster Smoothie
1 cup water
6 strawberries, frozen
2 slices of raw red beet, chopped (approx. 2 tablespoons)
15 green grapes
½ cucumber, skin removed
½ orange, skin removed
2 large handfuls of spinach, frozen


Image via Rikki Snyder
Lunch: Cucumber Melon Salad

2 Tablespoons lemon juice
1/4 cup extra-virgin olive oil
1 teaspoon agave
1/4 teaspoon salt
1/8 teaspoon ground black pepper
1/4 teaspoon poppyseed
1 medium honeydew melon, seeded and balled (about 5 cups)
1 cucumber unpeeled and thinly sliced or peeled into ribbons (about 2 cups)
1/3 cup very finely chopped red onion
3 Tablespoons chopped fresh dill
Arugula, desired amount

Pour lemon juice into a large bowl and whisk in olive oil in a slow, steady stream until completely incorporated. Whisk in agave, salt and pepper. Add melon, cucumber, onion, dill and arugula. Toss to combine. Just before serving sprinkle with poppy seed. 

Dinner: Zucchini Pasta with Veggy Marinana
Zucchini, julienned 
1/2 box of pasta
1 jar marinara
1 sweet bell pepper, chopped
1/2 head of broccoli, chopped
1/2 can of olives

Cook pasta to directions. When it is about halfway cooked, add julienned zucchini. 

Sautee chopped broccoli and bell peppers in Olive oil. When soft, add marinara sauce and halfed olives. 

Pour sauce over pasta and serve.

Day Thirteen

Image via Healthful Pursuit
Breakfast: Key Lime Pie Smoothie

Juice from 4 limes
1 tsp key lime zest (about 2 limes)
1 cup unsweetened soy milk
1 ripe frozen banana
¼ tsp vanilla
1 Tbs agave 
2 cups organic baby spinach

Blend! Top with non-dairy whipped cream and graham crackers, if desired.

Lunch: Leftover Pasta

Image via Food Network

Day Fourteen

Breakfast: Muffins + Half Grapefruit

Lunch: Leftover Soup

Dinner: Wild Mushroom and Spinach Rice, Broccoli, Plums

Day Fifteen

Breakfast: oops, I skipped it! ;)

Image via Karmatarian

Day Sixteen

Breakfast: Granola with soymilk
Image via Edible Perspective

Dinner: Falafel Pizza
Prepare Falafel Balls

Bake pizza flatbread crust for 5 minutes, remove and spread tomato sauce. Chop up falafel balls and cover the pizza with them. Return pizza to oven for about 12 minutes. Remove from oven and allow to cool. Add arugula that has been tossed with olive oil, lemon juice and salt. 

Day Seventeen

Image via Babble
Image via Vegan Spoonful
Lunch: Hummus Wrap

Dinner: Crepes Stuffed with a Potatoes, Spinach and Bell Pepper hash

Prepare Crepes ahead of time
Boil 3 cups baby potatoes. Sautee bell peppers, spinach and potatoes together. Make vegetable gravy (see recipe above) and pour over vegetables. Wrap in warmed crepe. Enjoy!

Day Eighteen 

Breakfast:  Orange juice + Banana

Lunch: Veggy Subway Sandwich

Dinner: Caramelized Onions, Carrots, Beets on a bed of Moroccan Couscous + Fresh Figs

Day Nineteen 
Image via Healthful Pursuit

Lunch: Leftover Couscous
Image via CitronLimette
Dinner: Stuffed Quinoa Peppers + Bread with Oil and Vinegar 

Day Twenty

Breakfast: Vegan pastry from nearby shop

Image via Make and Takes
Lunch: Grilled Peach Salad (minus Feta Cheese)

Dinner: Balti (English-Indian curry) with Potatoes and Carrots over Coconut Rice

This curry is actually a British curry, which is surprising. It was invented by Pakistani immigrants who settled here and developed it after arriving. I cheated a bit and used the store bought sauce. Super yummy!

1/2 lb baby potatoes

2 carrots, chopped into chunks

Toss in olive oil and roast in oven at 200C.

Cook basmati rice to instructions put replace half the water with coconut milk. 

Remove potatoes and carrots from oven and place in saucepan. Cover with Balti curry and add remaining coconut milk from can. Let cook for at least 15 minutes. 

Pour curry over rice and enjoy.

Day Twenty-one

Breakfast: Grapefruit with sugar

Lunch: Leftover Stuffed Peppers

Dinner: Corn and Cauliflower Chowder + Coconut biscuits

1 head cauliflower, broken into florets
1 Tablespoon Coconut Oil
1 onion, chopped
1 cup potato or one small potato, chopped in large chunks
4 carrots, cut in thin discs
3 ears corn on the cob, cut from the cob
2 cloves garlic, chopped
4 cups (32 oz.) vegetable broth
1 teaspoon salt
1/4 teaspoon pepper

Put the vegetable broth into a large saucepan. Add the potato and cauliflower and cook 15 to 20 minutes. They will both be done when you can pierce them with a fork. Meanwhile, put the oil in a large skillet and heat to medium low.

Add the onions and saute 10 minutes. Add the garlic and saute 5 more minutes. Do not brown to keep the soup very white.

While these are cooking, add the carrot to a small saucepan and cover with water. Bring to a boil and simmer for 10 minutes.

Add the corn and cook on low 5 more minutes.When the cauliflower and potato pieces are done take the pot off the heat and let set in the liquid to cool a while. We are using the liquid so do not drain.

Blend for a minute or so. 

Return all of the blended soup back to the large pot. Heat through and taste to make sure the salt and pepper seasoning is how you like it.


WHEW! There it is! Just one week left :)

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