no lunchmeat sandwiches needed...

 from somebody somewhere.....

(chickpea salad is a great option)

► 32 Vegan Lunches You Can Take to Work - https://www.popsugar.com/.../Vegan-Lunches-You-Can-Take...

► 10 Healthy Vegan Lunches for Work (or School!) - http://www.emilieeats.com/10-healthy-vegan-lunches-for-work/

► Quick & Healthy Vegan Lunch Ideas for Work (this one has a free vegan recipe cookbook you can download) http://www.eatingwell.com/.../quick-healthy-vegan-lunch.../

► Oh She Glows 15 Vegan Lunch Ideas! - http://ohsheglows.com/2014/02/21/15-vegan-lunch-ideas/

► Vegan Lunch Recipes: 20 Easy And Healthy Ideas For Work - the instant noodles in a jar look really good! http://www.huffingtonpost.ca/.../vegan-lunch-recipes_n...

► 18 Vegetarian Lunch Ideas That Will Make Your Colleagues Jealous https://hurrythefoodup.com/vegetarian-lunch-ideas/ Smoked tempeh and apple sandwiches sound unique! https://hurrythefoodup.com/vegetarian-lunch-ideas/

► 21 Packable Vegan Lunch Ideas for Work or School - allot of these are repeats I have seen in other lists but the Onigiri is really good and I like the looks of the jar salad http://eluxemagazine.com/maga.../packable-vegan-lunch-ideas/

► 10 Vegan Lunch Bag Ideas http://www.peta.org/.../10-vegan-lunch-bag-ideas-kids.../ Banana roll ups!!

► School Lunch in a Bento Box http://www.vegkitchen.com/.../school-lunch-in-a-bento.../

► 60 ideas for healthy bento lunches http://ohmyveggies.com/60-ideas-for-healthy-bento-lunches/

► https://www.pinterest.com/loveandl.../vegan-bento-box-ideas/

► Healthy Vegan School Lunches for Kids! https://youtu.be/1lix5tz3Yys

There is lots more inspiration to be found here too https://goo.gl/ZiNdwQ

10/12 Soup (ten-spice twelve-veg instant pot soup)

Toss and go colorful deliciousness 

Ingredients

3/4 cup raw cashews, soaked

4 cups vegetable broth

1 to 2 large garlic cloves, minced

diced onion (about 1 medium)

At least half cup up to one cup each, chopped to similar sizes, whatever veg you have such as:

carrots (about 3 medium)

bell pepper any color (or roasted red pepper from jar)

peeled and chopped sweet potato, regular potato, and/or butternut squash

2 stalks celery

Broccoli and cauliflower stems, not hard bitter parts, peel broccoli stems before chopping

Zucchini and/or yellow summer squash

Green beans chopped into short pieces

Cabbage

Frozen sweet corn

1 can petite diced tomatoes, with their juice

1 can small white beans or any favorite beans, rinsed, black-eyed peas are flavorful

1 to 2 tablespoons Homemade 10-Spice Mix, to taste (I like 1 1/2)

salt and freshly ground black pepper, to taste

Optional: 2 tsp white miso, one cup (packed) chopped baby spinach or other greens

Homemade 10-Spice Mix (makes 1/2 cup): (from Oh She Glows)

2 tablespoons smoked paprika

1 tablespoon garlic powder

1 tablespoon dried oregano

1 tablespoon onion powder

1 tablespoon dried basil

2 teaspoons dried thyme

1 1/2 teaspoons freshly ground black pepper

1 1/2 teaspoons fine grain sea salt

1 teaspoon white pepper (optional)

1/2 teaspoon cayenne pepper

1/2 tsp ancho pepper powder, (optional)

Instructions

Blend cashews in one cup broth, set aside

Dry-sauté onion, add garlic when half done

Add all veg (except greens and/or peas, if using), canned tomatoes and beans, broth and seasoning, stir.

Set IP for five minutes pressure, let npr ten minutes

If desired stir in packed cup of chopped baby spinach (or other greens) and/or 1/2 cup frozen peas

Stir in cashew cream, serve with crusty bread

Can also stir in 2 tsp white miso before serving if desired

Notes:

Based on Oh She Glows 10-Spice Soup, freezes well!

Spice mix makes enough for several batches or other uses. Or use favorite creole or Cajun mix

If you like soups quite thick or are using lots of watery veg like summer squash, use the smaller amount of broth. 

For less fat or lower cost, you can blend white beans instead of cashews for the creaminess, though it won’t be as rich.

When raw cashews are unavailable, simmer roasted ones for a little while in the broth (microwave will do) though if you don’t have a high-speed blender you won’t get them as creamy. You can also just blend some of the soup.

Tomango Rice (tomangacado?)

For those of us still in summer, one of my favorite simple meals good cold or at room temperature:
Amounts are estimated because its variable to taste, plus your tomatoes, avocadoes, and mangoes might be large or small,you might need to feed more people and stretch it out, etc. It's all good!

Ingredients:
around 2 1/2-3+ cups cooked brown rice (I like brown basmati)
about 2/3 cup cooked black ("forbidden") rice
one large ripe mango, chopped
one or two ripe real garden tomatoes chopped (or grape tomatoes cut up)
one or two avocados chopped
(the goal is to have roughly equal amounts of avocado, mango, and tomato)
juice of one lime
optional handful of finely chopped cilantro (including stems)

Instructions:
Squeeze the lime over the avocado first to help it keep its color, stir everything together.

Notes:
This is good by itself or served with a baked sweet potato, maybe some fresh green beans. I batch cook and freeze the rice so I can just pull it out as needed. Keeps fine in the fridge for lunch the next day and travels well. Good picnic with some chewy or crusty bread.

whole-food plant-based menu plan

Monday Mexican	Tuesday Pasta	Wednesday Rice/Grain	Thursday Soup	Friday Beans/lentils	Saturday Potatoes
Chipotle Dinner Peppers, onions, zucchini, mushrooms; beans with corn and sweet potato, Mex. Rice, on tortillas or lettuce	Pad Thai Frozen or fresh veg, bean sprouts, brown rice noodles, cashews or peanuts, serve with melon (or pineapple)	Sausageless Rice aka “Smokey Pilaf” (smoked paprika and sausage seasonings, onion celery carrot, etc. brown rice) Serve with broccoli or grn beans, salad, corn…	10-Spice Soup Crusty bread, leafy salad, fruit	BBean Burgers with Sweet potato noodles in red pepper sauce, make bread dough wwheat buns (freeze), snap peas or cabbage wedge	Shepherds Pie Superb topped with sautéed mushrooms & onions and big dollops of cashew sour cream! Green veg and salad
BBean-Olive Enchiladas  With rice, lettuce, finger veg, Top with avocado and tomato (cilantro) Or  Layered Enchilada Bake	Spaghetti sauce includes celery, carrots, mushrooms finely chopped and sautéed,  can add bulger. serve big green salad and garlicky bread	Quinoa Patties Baked sweet potatoes, wedge of cabbage, beets, maybe green beans Good with avocado topping or sauces	Minestrone or Split Pea Breadsticks, crunchy veg tray, fruit	Cassoulet Best with cornbread top added, serve with broccoli or other green veg, big green salad	Potato-Crust Quiche Line pie pan(s) with thinly sliced potato bake 425 for 10 minutes, chickpea flour batter over veg and bake use ”black salt” for egg-ness
Taco Salad Bake oil-free corn tortillas cut into 6ths at 400 for 18 minutes. Heat seasoned black beans. Chop mini-peppers, tomatoes, avocados, cilantro, etc	YakiSoba Use whole wheat thin spaghetti, every veg in fridge J Garlic, ginger, tamari or soy, Szechuan seasoning	Beefu & Peppers Marinate pressed extra-firm tofu dices and bake, sprout mung beans Lots of cabbage, green peppers, over brown rice.	Lunchbox Soup (summer) 3-Bean Chili (winter) Crusty or chewy bread, fruit	Bean-Loaded Potato Skins Scoop out middle  of baked potatoes, fill with seasoned black beans or other, drizzle with cashew cream, serve with green veg, “glazed” carrots, salad,	Meatless loaf and Mashed Potatoes Vegan gravy, corn, chopped salad (detox – cabbage, carrots, cauliflower, broccoli, Brussel sprouts, kale)
BBean Chimichanga (baked) Big salad, guac or cashew cream, corn	Fettucine Primavera White bean cashew cream sauce, lots of steamed veg mixed in, serve with salad and fruit	Pineapple Stir-Fry Marinate chickpeas in teriyaki sauce night before	Smoky Corn Chowder Serve with finger veg – snap peas, celery sticks, cabbage wedges, etc., and breadsticks	Chickpea Tikki Masala Or Chili Mac	Veg patties with oven fries (or carrot dogs?) Fry-cut potato on silpat or parchment 410 degrees 40 minutes, seasoned salt!
Fast Mexican Mix All in one big pan, bbeans, corn, onion, green and red peppers, rice, salsa, whatever else around…	Mushroom Stroganoff Serve with green veg, salad, “glazed” carrots, eat lots since leftovers aren’t as good J	Pizza Wholewheat crust, lots of destemmed chopped spinach, mushrooms and other toppings as desired, very light on cheese	Lentil or Bbean Tortilla Soup serve with “Mysterious flatbread” and something green and fruit/melon	Chickpea  (or white bean )Salad Sandwiches Oven fries OR black bean, grilled peppers & guacamole sandwiches on ciabatta	Sweet Potato hash or baked with Confetti Spaghetti squash Slivered multi-colored bell peppers and onion with squash strands. Fresh greens, bread
	Santa Fe Penne	Quinoa/grain salad	Beefless Stew

• Easy Pad Thai

• based on:
•  https://happyherbivore.com/recipe/cheater-pad-thai/
• 
  
• 1/2 pound brown rice noodles (can use udon noodles, whole wheat linguine, etc)
•          1/4 cup soy sauce (tamari, Braggs)
• 2 Tb peanut butter
• 2 Tb tbsp sweet red chili sauce
• 1/2 tsp garlic powder
• 1/2 tsp ground ginger
• 1/2 tsp hot sauce
• 1/2 cup water
•            juice of 1/2 fresh lime
• at least 16 oz. frozen stir-fry veg of choice (or use fresh onion, bell peppers, broccoli, bean sprouts, etc. but of course that's less fast and easy)

Instructions

Prepare noodles according to package directions. meanwhile start veg cooking, frozen till heated through or fresh until al dente. While they cook, whisk water, soy sauce, peanut butter, chili sauce, garlic powder, ginger, and hot sauce together in a small bowl or 2-cup liquid measure until combined. It may appear too runny at first, but it's not. Drain and rinse noodles, pour on top of veg and pour sauce over oodles, stir together and make sure all is heated through.

Serve with peanuts or chopped cashews on top, optional green onions, traditional bean sprouts.....

 You can also add 1/2 to 2/3 cup marinated chickpeas to cooking veg (marinate overnight in tamari or teriyaki or other asian sauce)

Super simple rich and savory WFBPno chili from dry beans

I’ve had to copy and send this so many times I thought I would post it on the blog so I can just send a link. I will take a photo next time I make it and add it in as well as use copy not full of pepperplate complications.

Click to view the recipe on pepperplate or add the recipe to your pepperplate account. 3-Bean IP Chili Good chili from dried beans - toss it in and go! INGREDIENTS vegetables large onion, chopped optional 8 oz cremini mushrooms chopped 2 stalks celery chopped 2 lg carrots chopped cabbage chopped (about one cup) red pepper, green pepper chopped (one-half large or more) one cup frozen corn can petite diced tomatoes beans one cup dry white beans one cup dry black beans one cup dry small red beans 2/3 cup red lentils liquid 7 cups extra rich veggie broth large can crushed tomatoes seasonings 4 to 6 cloves garlic pressed or minced 1 Tb dried oregano 1 + Tb dried cilantro 1 skimpy tsp adobo seasoning 1/2 tsp ancho chili powder 1 1/2 tsp cumin 1 tsp smokey turmeric a few grinds fresh black pepper 1 Tb Braggs aminos or soy or Worcestershire optional toppings chopped avocado fresh cilantro chopped tomato tortilla strips green onion INSTRUCTIONS 1. sautee onion and mushrooms and garlic 2. rinse beans and pick over 3. add everything except crushed tomato, stir, pour crushed tomato on top 4. set to pressure for 28 minutes, NPR 5. go to the movies Your use of Pepperplate is subject to the Pepperplate Terms of Use and Privacy Policy.

Sent from my iPad

Meatless Balls

Meatless Balls (Or Cutlets)

good in spaghetti, BBQ meatballs, etc

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Ingredients

• • one can chickpeas drained and rinsed (save 1/4 cup liquid) or 1 1/2 cups cooked chickpeas  (batch cook and freeze ahead) 
  • 3 Tb aquafaba (or more broth) 
  • 1/2 to 2/3 cup well-cooked red quinoa (overcooked is good)
  • 3/4 cup vital wheat gluten
  • 1 cup dry breadcrumbs (can use partly wheat germ)
  • 1/3 cup beefy broth
  • 3 Tb soy or braggs or tamari
  • tsp apple cider vinegar
  • 2 tsp lemon juice
  • 4 cloves garlic (or garlic powder)
  • 1 tsp dried thyme (crush)
  • 1 tsp paprika
  • 1 tsp onion powder 
   
  • other optional seasonings or use favorites:                                                                    
  • Mural of Flavor
  • Krakow sausage seasoning
  • Italian herb mix
  • Garlic and Herb chicken seasoning 
  • add fennel if you want sausage balls                                                                    

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Instructions

1. Mash chickpeas with aquafaba until no whole ones are left, or put in food processor with garlic and process until roughly chopped (not hummus!)
2. Add remaining ingredients and knead together for two or three minutes until strings of gluten have formed
3. Shape into small balls, this should make about 60-70, and place on silpat
4. Bake at 375 for 20 minutes

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Notes

for cutlets, skip quinoa and use chicken-ish broth and seasonings - sage, poultry seasoning, garlic and herb, foxpoint. Crumbs can be partly oats, wheat germ, panko.
Form into cutlets and put seasoned crumbs under and over and press in, bake 20 minutes, flip and bake 10 more, serve with potatoes and gravy

You could also use some leftover brown rice in the meatless balls.