By Marika Collins of Madcap Cupcake
| Sunday Brunch | Mini Crustless Tofu Quiches |
| Sunday Dinner | Italian Layered Vegetable Casserole |
| Monday Lunch | Creamy Zucchini and Basil Soup |
| Monday Dinner | Rotini With Sun-dried Tomato Pesto |
| Tuesday Lunch | Caramelised Onion Hummus |
| Tuesday Dinner | Spicy Mushroom Phyllo |
| Wednesday Lunch | Pumpkin and Roasted Corn Soup |
| Wednesday Dinner | Broccolini, Cherry Tomato, and Butter Bean Udon |
| Thursday Lunch | Pesto Potato Salad |
| Thursday Dinner | Sesame Baked Tofu with Cashews and Snow Peas |
| Friday Lunch | Rosemary-Eggplant Pizza |
| Friday Dinner | Indian-Style Potatoes and Spinach |
| Saturday Brunch | Thai Stuffed Omelets |
| Saturday Dinner | Lemony Quinoa with Butternut Squash |
| Grocery List |
As the chill in the air becomes increasingly unavoidable and many of us are gearing up for the Holidays, I cannot help but crave the heartiest fare that the last of the Fall harvest has to offer. I want to enrobe myself in the world of earthy root vegetables, toothsome eggplant and succulent zucchini. This week’s meal plan is heavy on hearty, with a fair bit of spice thrown in to banish the chill and warm you up from the inside out. The focus is on whole foods, which do your body, and your wallet, good. Forget the processed stuff and fill your grocery cart with food that nourishes instead.
If you are lucky enough to have a local Farmers’ Market that is open this time of year, or a food co-op, those are great places to procure quality produce for less money. If neither of those options are available to you, everything on the grocery list can be found in your local grocery store.
For your shopping ease and convenience, the grocery list is divided into multiple sections: fresh produce, bakery, refrigerated/frozen items, canned items, miscellaneous items, and pantry staples that are specific to this week’s recipes. Check the pantry item list to be sure you have all the needed items. Items that are optional or for garnish have been indicated as such.
Bon appétit!
Photo: Madcap Cupcake
Mini Crustless Tofu Quiches
From FatFree Vegan Kitchen
These protein-packed little quiches are so simple to make – you won’t miss the fat and cholesterol of their egg-laden counterparts.
Ingredients:
olive oil spray
garlic
bell pepper
mushrooms
chives (or green onion)
fresh rosemary (or dried, crushed)
black pepper
lite firm silken tofu
plain soymilk
nutritional yeast
cornstarch
tahini (preferred) or cashew butter
onion powder
turmeric
salt
Photo: Madcap Cupcake
Italian Layered Vegetable Casserole
from FatFree Vegan Kitchen
This satisfying casserole is filled with nutritional stars.
Ingredients:
eggplants
zucchini
chopped parsley
pasta sauce
nutritional yeast
basil
oregano
cayenne
salt
spinach
Photo: Madcap Cupcake
Creamy Zucchini and Basil Soup
From FatFree Vegan Kitchen
This soup is simple and delicious. Serve with your favourite crusty bread.
Ingredients:
zucchini
onion
garlic
salt
ground pepper
vegetable broth
fresh basil
raw cashews
nutritional yeast
salt
pepper
Photo: Madcap Cupcake
Rotini With Sun-Dried Tomato Pesto
From Holy Cow! Recipes From a Vegan Kitchen
Hearty whole wheat pasta is paired with succulent artichoke and luxurious pine nuts – and a spicy hit of habanero pepper.
Ingredients:
whole-wheat rotini pasta
avocados
artichoke hearts
sun-dried tomatoes
habanero pepper
garlic
pine nuts
fresh rosemary
lime
Salt
Photo: Madcap Cupcake
Caramelised Onion Hummus
From Messy Vegetarian Cook
Everyone should have a delicious hummus recipe in their kitchen arsenal. Serve it with some crusty, whole grain artisinal bread.
Ingredients:
onions
olive oil
cooked chickpeas
tahini
lemon juice
garlic
extra virgin olive oil
salt
Photo: Madcap Cupcake
Spicy Mushroom Phyllo
From Madcap Cupcake
Phyllo looks fancy but it’s simple to put together. Serve this spicy dish with a big green salad or a side of steamed vegetables.
Ingredients:
phyllo dough
cremini (or white) mushrooms
bread
fresh ginger
red curry paste
coconut milk (or almond or rice milk)
sliced almond
bell pepper
nutritional yeast
oil
water
soy sauce (or sea salt)
Photo: Madcap Cupcake
Pumpkin and Roasted Corn Soup
From FatFree Vegan Kitchen
This fragrant, simple soup will warm you up on the coldest of days.
Ingredients:
onion
garlic
fresh ginger
chipotle pepper
pumpkin or winter squash
vegetable broth or water
curry powder
plain, unsweetened soymilk
fresh or frozen corn kernels
olive oil spray
freshly ground pepper
salt (optional)
Photo: Madcap Cupcake
Broccolini, Cherry Tomato, and Butter Bean Udon
From Vegan Yum Yum
This is a deliciously light yet satisfying meal – beans are a wonderful source of energy sustaining protein.
Ingredients:
udon Noodles
oil
broccolini
red pepper flakes
black Pepper
salt
cherry tomatoes
butter beans/lima beans
Italian herbs
balsamic vinegar
From Domestic Affair
Simple and delicious, this peppy dish makes the perfect takeaway lunch.
Ingredients:
potatoes
non-dairy pesto (any kind)
green onions
sea salt
freshly ground pepper
Photo: Madcap Cupcake
Sesame Baked Tofu with Cashews and Snow Peas
From Domestic Affair
Serve this nourishing dish on a bed of fresh or steamed bok choy and brown rice. If you like, you can substitute broccoli florets and almonds for snow peas and cashews.
Ingredients:
firm tofu
tamari soy sauce
olive, grapeseed or raw sesame oil
raw cashews (or raw almonds)
snow peas (or broccoli)
rice vinegar
flaxseed oil or olive oil
toasted sesame oil
fresh ginger root
brown rice syrup (or other liquid sweetener like agave nectar or maple syrup)
ground coriander seed
dulse powder (optional)
tamari soy sauce
scallions (as garnish)
unhulled sesame seeds (as garnish)
Photo: Madcap Cupcake
Rosemary-Eggplant Pizza
From Madcap Cupcake
This fragrant pizza is so simple, satisfying and delicious, you may want to add it to your regular culinary rotation.
Ingredients:
pizza dough
cornmeal
eggplant
fresh rosemary
olive oil
From Vegan Dad
Hearty and satisfying potatoes get warmed up with fresh ginger and a hit of chili.
Ingredients:
oil
mustard seeds
onion
garlic
fresh ginger
Yukon gold potatoes
water
chili powder
salt
baby spinach
Photo: Madcap Cupcake
Thai Stuffed Omelets
From Vegan Dad
Tofu omelettes are so simple to make, incredibly tasty, and packed with protein – and with none of the fat and cholesterol of eggs.
Ingredients:
instant tapioca
water
silken tofu
nutritional yeast
oil
turmeric
black salt
chickpea flour
corn flour
cornstarch
oil
onion
garlic
veggie ground round
vegan oyster sauce
soy sauce
sweet chili sauce
brown sugar
tomato
cilantro
Photo: Madcap Cupcake
Lemony Quinoa with Butternut Squash
From FatFree Vegan Kitchen
Quinoa is an ancient grain, packed with vitamins and minerals – pair it with butternut squash and you’ve got a satisfying medley of texture and flavor.
Ingredients:
butternut squash
lemon juice
quinoa
shallots
garlic
dried thyme
vegetable broth
lemon peel
lemon juice
salt and freshly ground pepper
pine nuts (optional)
fresh chives (optional)
Printer-friendly shopping list
FRESH PRODUCE:
garlic, 5 whole
onion, 7
bell peppers, 2 (preferably red, yellow, or orange)
cremini or white mushrooms (about 1.5 pounds)
green onions, 2 bunch
fresh rosemary
eggplant, 3 medium
zucchini, 5 medium
chopped parsley
fresh basil
spinach, bunch
baby spinach, bunch
avocados, 2 ripe
artichoke hearts (1 cup)
habanero pepper, 1
lime, 1
lemons, 3
fresh ginger, 5 inch piece
pumpkin, enough for 5 cups (or winter squash)
fresh (or frozen) corn kernels
broccolini, bunch
cherry tomatoes, one package
potatoes, 1 kg (any type)
Yukon gold potatoes, 4 large
snow peas, 1.5 cups (or broccoli)
scallions, 2-3 (garnish)
tomato, 1
cilantro, bunch
butternut squash (10 ounces or about 2 cups)
shallots (1/4 cup)
REFRIGERATED SECTION:
plain soymilk (fresh or unrefrigerated tetra pack)
phyllo dough, one package (frozen)
pizza dough
silken tofu, 1 1-lb fresh package
firm tofu, 1 1-lb fresh package
veggie ground round, 1 pkg
BAKERY:
bread, sliced.
CANNED ITEMS:
butter beans/lima beans, 1 can
great northern beans, 15-ounce can
cooked chickpeas, 15-ounce can
chipotle peppers
coconut milk, regular or light (or almond milk or rice milk for a lighter dish)
MISCELLANEOUS ITEMS:
non-dairy pesto (any kind)
sun-dried tomatoes (1 cup)
pine nuts (1/3 cup)
raw cashews (1/2 cup – or raw almonds)
sliced almonds (3/4 cup )
lite firm silken tofu, 1 box (unrefrigerated tetra pack)
tahini (preferred) or cashew butter
red curry paste
udon noodles, 1-2 packages
PANTRY STAPLES:
chickpea flour
corn flour
cornstarch
instant tapioca
brown sugar
quinoa, 1 cup
cornmeal
unhulled sesame seeds (as garnish)
salt
black pepper
rosemary – dried, crushed
nutritional yeast
cornstarch
onion powder
turmeric
basil
oregano
cayenne
curry powder
red pepper flakes
ground coriander seed
dulse powder (optional)
chili powder
black salt
dried thyme
brown rice syrup (or other liquid sweetener like agave nectar or maple syrup)
rice vinegar
pasta sauce (28 ounces)
vegetable broth
soy sauce
vegan oyster sauce
balsamic vinegar
sweet chili sauce
olive oil
toasted sesame oil
Marika Collins is a freelance writer and photographer with a mean sweet tooth. She explores her love of dessert through her blog, Madcap Cupcake.
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