Meatless Monday – Plant-Based Challenge Wk2

Set it and forget it. In other words, plan ahead.

Week 2 started with a bang. I gave myself the twin gifts of time and money by skipping the store and meal planning with what I already had. The week’s theme foods included  wheat, chickpeas and squash, so I landed on pumpkin; I spent Sunday afternoon geeking out to The Hamilton Mixtape and cooking up a storm.

Pumpkin waffles (I subbed mashed banana for coconut oil. I also doubled the recipe; I thought I might freeze some but nope, the family ate them all over a few days).

Apple sauce (Dice apples and toss in a sauce pot. Add about an inch or so of water. Cook over medium-high heat for about 10+ minutes, until you can mash them with a potato masher; add small amounts of water as necessary. Add cinnamon–or apple/pumpkin pie spice–and juice of half a lemon). I topped my waffle with fresh apple sauce and didn’t need any additional sweetener.

Hash (I sauteed onions, garlic, peppers, and Field Roast sausage, then added diced/boiled potatoes and one can drained/rinsed black beans).

We ate waffles with apple sauce and hash for Sunday dinner and breakfast/lunches throughout the week. I also made a pot of Apple Pie Oatmeal, another breakfast option for the week. Surprisingly, though I’ve made it many times and my kids haven’t always loved oatmeal, this time they both commented on how good it tasted.

Monday dinner I considered making curry to use up the veggies in the crisper but the kids were absolutely not down for curry. So I met a friend at the dog park and, as we walked, I realized I could use the same veggies in Minestrone Soup. This is one of our family’s go-to meals and a favorite to share with friends. When I told the kids I would make minestrone, no kidding, they cheered!

On Wednesday, I made a double batch of Black Bean Soup (can you tell I’m grateful for fall? Fall flavors and soups!). I also dry sauteed red onions and orange and yellow bell peppers with taco seasoning; I wrapped them in whole wheat tortillas with some salsa, like simple fajitas. I wasn’t sure Q14 would eat more than a bite, but he finished what I put on his plate plus the leftovers in one sitting.

So far so good, right? Until I crashed on Thursday. Though the schedule indicated a five-hour work shift, I worked more than eight, until after midnight. I had to eat a little something just to keep moving, but we didn’t have vegetables. The next day was my birthday and, the way the day went, I took the kids for ice cream. I haven’t eaten dairy-based ice cream in years, so I had a cone. If you’re going to splurge, even if you don’t plan on splurging, at least make it worthwhile–and that was one hecka good mocha almond fudge!

Now we’re in to Week 3 and I’m back on track. I’m not going to beat myself up for a couple steps backward when I took so many huge strides forward. I’m going to learn from the bumps in the road and keep on going.

Meatless Monday – 21-Day Plant-Based Challenge

This is my third year in the three-week plant-based challenge run by UC Davis Integrative Medicine. I love that a major California university is charging ahead with cutting edge research and practical nutritional information, including regular blog posts, webinars, and this annual challenge that truly challenges my eating habits.

Because, counter-cultural as it may be, I know that I feel and look healthier on a plant-based diet. And it most closely coalesces with my ethics: a plant-based diet is better for me and for the planet.

Three years ago I tried oh so hard and it was hard and I did okay. Last year, life circumstances held me hostage and I flopped about. This year, end of Week 1 and I’m mostly on-point. It takes practice.

I appreciate that each year we’ve had a theme, and each week has its own focus. This year’s theme: Set it and forget it, all about meal prepping and utilizing the Instant Pot, the current kitchen it-gadget (one I happen to love!).

Week 1 cuisine focused on quinoa, potato, and black beans–perfect for me since I live in California and those ingredients play a solid role in our diet. One look at the suggested menu and I already had family-approved recipes that at least mostly fit the bill. Plus, I took into account what we had on hand and needed to use.

Breakfast:

Smoothies (this week’s rotation: frozen mango, canned pineapple in unsweetened juice, fresh spinach, fresh ginger, ground flax meal, with water to blend–my fav greener-than-green drink)
Avocado Toast–whole grain toast, avocado slices, with a squeeze of lemon and a sprinkle of red pepper flakes

Lunch:

Salad–I bought a bag of mixed cruciferous greens, which I topped with tangerine slices, peanuts, and peanut sauce dressing.

Dinner:

Tofu Chilaquiles
Quinoa & Black Bean Salad
Baked potatoes and Veggie Chili

Snack:

Jicama sticks

Meal planning helps oh so much because it’s all about what’s on hand and what I need to have on hand. Family schedules dictate that I don’t cook every night, so I try to cook big to have leftovers.

I made chilaquiles because I had made enchilada sauce the week before. I made quinoa & black bean salad as a side-dish for chilaquiles, and then used it all week to top other salads.

I baked a whole bag of potatoes on Wednesday while I made the chili, and we had friends over on Thursday to eat leftovers; alongside, I served a huge green salad with all the veggies–mushrooms, bell peppers, tomatoes, avocado, green onions, cilantro, plus quinoa salad–and it was SO good.

Leftovers of that salad morphed into a taco salad with added kidney and garbanzo beans, topped with salsa. And, no kidding, a cooked baked potato, cold, even without toppings, makes for a delicious on-the-go snack.

Because I believe in doing my best, and grace, and most of the time rules the day, I didn’t worry over the tiny bites of artisan chocolate with my Napa wine pairing (yes, I do live 45 minutes from Napa and this gets to be an occasional treat in my life), and I didn’t make a fuss about the cauliflower-crust veggie pizza my husband bought and prepared for me when I got home from a long Friday at work. Both splurges were perfectly that–delicious, minute, lovely moments in my life this week.

On the whole, I fully enjoyed all the delicious food I ate. Honestly, I was surprised how I craved my upcoming lunch salad every single day; I never got tired of it! Because I’ve been at this for a while, I had the luxury of using my own recipes, mostly no/low-oil and salt, but again, I don’t fret about the occasional drizzle or dab of something because I know it won’t be an everyday/all-day occurrence.

Week 2 underway and, again, so far so good. More on that next week!

Meatless Monday – Plant-Based YUM!

Some years ago I heard about UC Davis Integrative Medicine, and I am so grateful!

Integrative Medicine takes a whole person approach to health. UC Davis Integrative Medicine’s mission is “to help prevent chronic disease by educating people about how to make positive changes in their lifestyle habits.”

Through their weekly blog posts, recipes, webinars, and 21-day plant-based food challenges, they have helped me learn how to cook and eat healthier, for myself and for my family.

They are not my only resource, of course, but they sure lend credibility to my pursuit of health through eating primarily plants. And they have been a HUGE resource!

For three years, they have held an annual 21-day challenge. At no charge, they provide three weeks’ worth of recipes and nutrition information + a Facebook group to encourage mutual support. The first year I dabbled, but mostly felt overwhelmed; last year I petered out through too much life noise; this year, I’m going for it.

Today is Day 1, which means it’s not too late to SIGN UP! And tonight I will tell you–after a day’s worth of delicious plant-based eating–it’s worth it.

Today I ate…
Breakfast: apple pie oatmeal
Lunch: “fried” brown rice
Dinner: Tuscan vegetable soup + rainbow pasta salad (recipes UCDavis, sign up to receive the full 21-day recipe guide)

This wasn’t the prescribed Day 1 menu, but that’s part of why I enjoy this format. I can pick and choose from their menu; improvise based on what I have, what I want, what I already know how to do well; and eat healthy food to satisfaction.

In the plan, a Berries and Seeds Breakfast Bowl is a breakfast option for Week 2; Thai Fried Rice is Week 2‘s Monday lunch. I did my variation on those recipes, though based on their recipe, I omitted the oil from my rice and added instead more garlic and chili-garlic paste (and I will forever make these changes, as today’s rice was tastier).

I also have a solid minestronehow different can Tuscan veggie be from minestrone?–but thought I’d do dinner on their terms. So glad! Using an immersion blender to pulse it until pureed but for some chunks, this soup might have looked less appealing than some broth-based soups, but it smelled and tasted delicious and, to be honest, required less cook time. Of course I could also whip up a pasta salad without even thinking about it but this combination, with their oil-free Italian dressing (fresh basil, hummus, stone-ground mustard, red wine vinegar, and water to dilute), was a delicious change.

If you’re interested in healthy eating…
If you’re a carnivore who can’t believe plants taste good
If you’re looking for some new recipe suggestions

Sign up for the UC Davis Integrative Medicine 21-Day Food Challenge now!