I do not intend to become a vegan. I believe most
foods eaten in moderation is "OK". I want to eat
balance meals that have lean meat, veggies, and
fruit. I thought I would try to have one meat free
meal per day. If my plan works out, I’ll eventually
try meatless Mondays too.
I tried to choose my veggies according to what's
available when I go to the grocery store. I prefer
fresh but some days the veggies look bad whether
they're organic or not. I read the labels when I
choose frozen or canned. I avoid the high sodium
and artificial preservatives.
VEGGIE OPTIONS
ALRIGHT= FRESH PICKED CANNED
BETTER= FRESH PICKED FROZEN
BEST= ORGANIC FRESH OR FROZEN
CHECK OUT THIS VIDEO FROM LIVING WELL NETWORK
ORGANIC VS NON-ORGANIC VEGGIES
VEGGIE BREAKFAST PIE
1/2 C mushrooms, sliced
1 medium onion, chopped
1 small green pepper, chopped
1 C cheddar cheese, shredded
3/4 c baking mix
1 1/2 C milk
3 eggs
1 tsp salt
1/4 tsp pepper
Preheat the oven to 375 degrees Grease a 10" pie plate
Add mushrooms, onion, green pepper, and cheese to pie
plate. Spread veggies evenly.
In bowl, mix the baking mix, milk, eggs, salt and pepper.
Pour on top of the veggies.
Bake 35 minutes or until knife inserted in center comes
out clean. Let stand 5 minutes before serving.
CROCK POT LENTILS
WITH VEGGIES
2 C dried lentils, sorted and rinsed
2 -14 1/2 oz low sodium vegetable broth
1/2 tsp salt
1/4 tsp pepper
16 oz frozen mixed broccoli, cauliflower and carrots, thawed
Mix lentils, broth,
salt and pepper in 3 1/2- to 6-quart slow cooker. Cover and cook on low
heat 2 hours or
until lentils are tender. Stir in
vegetables and cook
30 additional
minutes or until vegetable are tender.
TIP: CAN TRY OTHER
MIXED VEGGIE COMBINATIONS
SQUASH MEDLEY #1
3 medium squash, thick sliced
1 small onion, thick sliced
4 oz can, slice mushrooms
1/2 tsp salt
1/4 tsp pepper
1/4 C water
1 T butter
In a pot, add squash, onions, mushrooms, salt,
and pepper. Cover and bring to a boil then let
simmer 5 minutes or until crisp tender. Add the
butter and mix well.
TIP: CAN SUB ONE SQUASH FOR ONE SLICED MEDIUM ZUCCHINI
SQUASH MEDLEY #2
3 medium squash, sliced
1 small onion sliced
4 oz can, slice mushrooms
1/2 tsp salt
1/4 tsp pepper
2 T butter
In skillet melt butter. Add veggies and saute on
medium heat until both sides are golden brown.
Add salt and pepper and mix well.
SQUASH MEDLEY #3
2 medium squash, sliced horizontal
1 medium zucchini, sliced horizontal
1 medium onion, thick sliced
4 oz can, slice mushrooms
1 T oil
1/2 tsp Creole seasoning or seasoned salt
Heat grill pan on medium heat. While grill pan is
heating, toss veggies with oil and creole seasoning.
Grill veggies until crisp tender. Transfer the grilled
veggies to serving dish.
QUICK VEGGIE LASAGNA
9 lasagna noodles, cooked, drained
large jar chunky pasta sauce with garden vegetables
1 tsp Italian seasoning
8 oz bag shredded mozzarella cheese
1 C grated parmesan cheese
Preheat oven 350 degrees. Grease 9 x 13 baking dish.
Add spice to pasta sauce and mix well.
Make 3 layers in this order:
3 noodles, sauce, mozzarella,
and sprinkle of parm cheese
Bake 30 minutes or until cheese has melted and
sauce is bubbly.
TIP:
LARGE JAR OF PASTA SAUCE= 24-32 OZ
I CAN'T KEEP UP WITH SIZE ADJUSTMENTS
USE 1 TSP BASIL OR OREGANO IF NO ITALIAN SEASONING
QUICK VEGGIE SOUP
14 oz can low sodium chicken broth
14 oz can mixed vegetables, undrained
4 oz can tomato sauce
1 C slaw mix with carrots
1/4 C macaroni shells
1 large bay leaf
In large pot add broth, bay leaf, slaw mix and shells.
Bring to boil and simmer until 7 minutes. Add veggies
and tomato sauce. Stir and mix well. Simmer 5 minutes.
Remove bay leaf before serving.
