Thursday, February 28, 2013

Zippy Sweet Potato Oven Fries

Sweet Potato Fries fresh from the oven - the small portion on the
left is oil-free and seasoning free for comparison.
These fries are the perfect evening snack or light lunch. They're super-healthy, but also ultra-tasty and fun to snack on. Of course, they're also a great side-dish with your favorite veggie burger.

Even some people who aren't Sweet Potato fans can enjoy them this way.

Zippy Sweet Potato Oven Fries
Preheat oven to 450 degrees
Line pan with Non-Stick foil (or, use a good quality nonstick pan -the natural sugars in these potatoes carmelize a bit during roasting which makes them prone to sticking)

Cut a sweet potato in medium size fry shapes - I peel mine - your choice.
Toss with about 2 tsp oil *
sprinkle with
Mrs. Dash Lemon Pepper Seasoning, or your favorite Lemon Pepper Seasoning Salt (optional)
spread on pan
bake 20 minutes
turn with spatula
bake 10 minutes more

*I have made these without oil, they turn out acceptably well, but they do crisp better on the outside with a wee bit of oil.
Cut, Seasoned Sweet Potatoes before Baking.

Monday, February 25, 2013

Make Sauce Tonight, Have Easy Meals for a Week!

If you're expecting a busy week, with little time to prepare meals, it really helps to have a simple plan in place - and not have to fuss a lot at meal times.

This plan fits the bill! Today, make a big pot of sauce and a batch or two of rice, and put them in the fridge. Each day, scoop out the needed amount of sauce, and add the extra ingredients to your Slow Cooker or Crock Pot or Stock Pot. Then, just serve with a nice Salad and Bread. Delicious home-cooked fare every night, with no more trouble than making sandwiches!

Of course, if you prefer, you can freeze the sauce and use this menu plan for your vertical meal planning, so that you have an easy meal for each Wednesday of Lent, or for each Music Lesson night for your kids.

Today, Make your Vat O Yachni Sauce  (Make a Quadruple Batch plus a Double Batch)

If you really want a special week, go ahead and mix some dough for homemade bread, too. You can either bake four loaves today, or bake it fresh throughout the week, depending on your schedule and what works for you. If you're Gluten Free, this bread dough is pretty good (though the basic recipe requires egg - there is also an egg-free variation, but I've had less success with making it egg-free)

In addition to being Quick & Vegan, these recipes area also Ultra-Frugal -and can be made Gluten-Free (make sure that ingredients are Gluten Free - especially things like condiments & seasonings that are added)

Then, here's the week's menu:

Monday: Greek Bean Soup ( Fasolia Yachni )
(You'll Add 3 Cans of Great Northern Beans, plus 1 Bag Frozen Mirepoix Mix)
Greek Bean Soup ( Fasolia Yachni )

Tuesday: Greek Okra & Tomato Stew ( Bamies Yachni )
(You'll add 2 Pounds - or 3 12oz bags - frozen Okra)

Greek Okra ( Bamies Yachni )

Wednesday: Indian Chickpeas in Ginger Sauce over Rice
(You'll add 3 Cans Chickpeas, Jarred Ginger & Garlic, Coriander & Cardamom, and Pepper)

Indian Chickpeas in Ginger Sauce

Thursday: Red Lentil Soup - Moroccan or Sephardic Styles
(You'll add Red Lentils, Paprika, Cinnamon, Turmeric & Ginger for Moroccan)

Moroccan Lentil Soup

Friday: Greek Stuffed Veggies ( Gemista )
(You'll Add Rice, Slivered Almonds, And Cinnamon to Hollowed Bell Peppers)

Greek Stuffed Veggies ( Gemista )

Saturday: Greek Peas & Artichokes Yachni
(You'll add 2 Pounds Peas & 1 12oz Bag Frozen Artichokes)

Greek Peas & Artichokes Yachni

Sunday: Tofu Creole
(This one is quick to make in a regular pot instead of a Slow Cooker - You'll add Celery, Green Bell Peppers, Worcestershire, Chili Powder & Sugar - Plus Sauteed Tofu if desired at the End)
Tofu Creole

Friday, February 22, 2013

Baked Potatoes in the Slow Cooker & Chili Topped Potatoes

Chili Topped Potato
One great way to make cooking more efficient is to have more than one way to serve the same dish. In the case of Chili, I like to serve it in Chili Cornbread Casserole one time, and then a separate time, I serve it over baked potatoes. And, of course, the Cincinnati way for Omnivores to serve Chili is over Spaghetti - often with Shredded Cheese & Chopped Onions on top - I can't say I serve it that way at home, but if that's something you like, it gives you a third option. Last but not least, there's the traditional in-the-bowl with crackers or bread on the side!
So, when you make chili, make a lot and freeze some for future meals!
For Baked Potatoes, this is what I like to do:
Salted, Oiled Potatoes before Baking
Baked Potatoes in the Slow Cooker
Scrub enough Russet Potatoes to fill your slow cooker at least 1/2 full (I often fill mine clear to the top with potatoes - since they won't boil over - I just make sure the lid will fit.)
Dry the potatoes. (I sometimes wash them the night before, and let them dry overnight)
Pour a little oil into your hands, and give each potato a little massage.
Arrange in cooker and sprinkle with salt.
Cook on high about 3 to 4 hours (I turn it to low after three hours if I'm home and I need more time before serving)
This method produces a moist, tender and flavorful baked potato. They don't even NEED an added fat like butter to have a good flavour and texture.
Baked Potatoes from in the Slow Cooker
A few tips:
If you need to omit oil, these can be wrapped in foil instead of oiling.
If you need longer cooking time (say you'll be gone all day at work), then cook on low for twice as long
This is a good recipe to cook for Sunday dinner while you're at Church (do some safety research before deciding whether to use your slow cooker when you're not home)
This is also a good way to bring hot potatoes to a carry-in dinner.
Tip for dining with Omnivores: Shredded Cheddar goes well over a Chili-Topped Potato. If you have a die-hard carnivore, you can serve him or her Chili Con Carne from a Can or from Wendy's with this one. And, of course, the Potatoes themselves go perfectly with a meat-and-potatoes meal.
You can oil some and foil wrap others according
to the preferences of those eating. Both methods turn out
quite well.

Turnovers, Calzones, or Empanadas

What do you do with that last 1/2 cup of food from last night's dinner that isn't enough to use for lunch the next day? Throw it in the trash? Stash it in the back of the fridge till it goes bad? Add it to that huge pot of "Clean Out the Fridge Soup" every week?

Here's a solution I like better. It's ultra-frugal, because not only does it rescue those leftovers, but it replaces a purchased frozen "pocket" type entree or lunch sandwich if you like! If the leftover is something that 1) tastes good with bread and 2) isn't soupy and 3) stands up to baking, then you can use it for these!

Every culture seems to make these - where you're from determines what fillings you like, and what you call them, whether Turnovers, Calzones or Empanadas.

In addition to the filling, you may want to serve a dipping sauce - Spaghetti Sauce for an Italian themed filling, for instance, or Salsa for a Mexican themed filling.

If you'd like, you can make sweet versions of these, too, by using prepared or homemade pie filling, and topping with sugar or cinnamon-sugar.

Here are a couple that I made recently:
Black Bean Empanada with Tomato-Eggplant Calzone
The Black Bean ones we dipped in Salsa!

I rolled out a plum sized piece of dough (purchased, or homemade)
, to a circle of about 6"
and put a couple of spoonsful of filling on top.
(not too much, they overflow easily!)
The day I made these, I used leftover Eggplant Stew
and leftover Simple Black Beans.

Then, I folded the dough in half over the filling and pushed down the
edges with my fingers (if needed, a little water may be put between to seal,
but it's usually not necessary)

Cut the top a couple of times with a knife- this allows steam to escape while baking.
 Brush with water and sprinkle with a topping like Sesame Seeds. Kosher Salt, or an Herb Blend if you like.
Bake at 425degrees Fahrenheit, for about 25 to 30 minutes, till golden brown.

Tip for Dining with Omnivores: Depending on your filling, you can also add some shredded Cheddar or sliced Asiago or other cheese, or bits of meat to the Omnivore's portion. 

Wednesday, February 20, 2013


Homemade Minestrone
My dear Mom (of Blessed Memory) did not cook often, and perhaps wasn't crazy about cooking. But she was a proficient cook. When she set out to make something, it turned out the way she intended it. Sometimes I liked that (Chocolate Cake with her Special Homemade Icing!) and sometimes not so much (Meatloaf).

So, when she had a flop, it was memorable. I remember two flops in my entire life. Clean Out the Fridge Soup was one of those. Sauerkraut & Kidney Beans (altho both WERE in the fridge) were NOT a good combination for soup!

I decided as an adult - perhaps because of that memory - that it was best to have a template to work from when cleaning out the fridge to make soup.

This is my Minestrone Soup recipe - specially adapted for cleaning out the fridge. It has many Aromatics that most people keep in their fridge routinely, plus has a variety of options for using up other scraps or using fresh if you don't have a certain leftover lurking in the fridge.

All amounts are flexible - and I never measure on this one - it's just a set of guidelines to adapt to what you have.

As you cook, keep adding a little bit of water at a time - just enough to cover the veggies. The veggies in this soup make their own veggie broth as they simmer. If you need more water at the end, you can always add more- but you can't take it back out if you added too much!

Looking at the list of veggies below, if you have any in a cooked leftover condition, add them at the end (when you add the beans) If fresh, add them at the beginning.

This can easily be an oil-free soup (assuming your Spaghetti Sauce is oil free) - so I don't simmer anything at the beginning - that saves time and effort, and the difference is undetectable.

Toss in a pot adding water as described above. As you finish chopping each item, toss it into the pot - I've listed the from longest cooking to quickest cooking
1 Chopped Onion
4 Ribs Chopped Celery
Optional Carrots
1 Spoon of Minced Garlic (from 1 teaspoon to 1 Tablespoon - depending how fond you are of garlic)
1 Cup Spaghetti Sauce  (if you have none, you can use Tomato Sauce or paste, and increase Garlic & herbs a bit)
2 cups of Shredded Cabbage or Kale
1/2 head Cauliflower or 1 Diced Turnip
1 or 2 diced Potatoes*
Any or all of the following, depending what you have on hand: Green Beans, Italian Style Green Beans, Peas, Zucchini,Carrots, Diced Tomatoes.
Simmer till Celery and/or Carrots are tender.
Then, add
1 can/2 cups White Beans (Cannelini or Great Northern, for example)
2 cups cooked leftover pasta (or 1/2 cup uncooked broken Spaghetti or Orzo or similar size pasta)*
A few Dashes Parsley (Optional)
2 teaspoons Oregano
1 teaspoon Basil
Garlic Salt to taste
Cook till pasta is done (or heated through if leftover) and serve.

*If you plan to freeze this soup, do not add pasta or potatoes until you heat the soup to serve it. Pasta can get mushy with two heatings - and potatoes can turn black and lose their texture in the freezer.

Tip for dining with Omnivores: Serve Parmesan Cheese to top this soup. A little Italian Salami would go nicely along side, or some diced Chicken can be thrown in.

Monday, February 18, 2013

World Tour 2 - Frugal Vegan Freezer Plan

Here's a One-Week plan to fill your freezer with Vegan Entrees.
Perhaps you'd like to eat these all in one week, or maybe you'd like to have a Frozen Entree on hand for Church night, or your kids' activity night.

Here it is:

Sunday: Eggplant Stew, Salad, Crusty Bread
Eggplant Stew
Monday: Three Bean Dal, Salad, Bread
Three Bean Dal

Tuesday: Tofu Creole, Rice, Salad
Tofu Creole

Wednesday: Greek Bean Soup ( Fasolia Yachni ), Salad, Bread
Greek Bean Soup ( Fasolia Yachni )

Thursday: Orzo Pilaf, Peas, Salad

Orzo Pilaf

Friday: Moujendra, Chopped Veggies, Homemade Bread

Saturday: Black Beans over Rice, with Chips & Salsa, Salad

Black Beans Over Rice


In Dutch Oven or Stockpot:

Make Double Batch Yachni (add 1 extra 15 oz can of tomatoes to sauce) (This takes about 20 minutes, start to finish)

While it cooks:

If you like, you can keep your Microwave or Rice Cooker running, to prepare rice for the week while you cook other dishes. This is best if you have lots of freezer space. If you prefer, Rice can be easily prepared while reheating freezer entrees & preparing salads during the week.

Mix a batch of bread dough so it can rise while you cook.  (This takes 5 to 10 minutes)

(If you like, in two hours you can shape & rise & bake 4 loaves of bread today, to use during the week. Or, you can store dough in refrigerator to use throughout the week. )

In Dutch Oven or Stockpot or Slow Cooker:

Put Green Lentils & Brown Rice for Moujendra on to Simmer or into Slow Cooker

In Dutch Oven or Stockpot:

Put Red Lentils on to Simmer

In Slow Cooker:

Assemble Eggplant Stew Ingredients into Slow Cooker or Crock Pot & begin cooking (I have not tried freezing ingredients before cooking, but I believe that would also work if you prefer)

In Skillet:

Brown Onions for Moujendra & add them to Lentils


 Assemble into Freezer container to Simmer in a Skillet on Saturday:

Simple Black Beans


By Now (or earlier),

Yachi Should be done, and Lentils Should be done

Assemble into Freezer container to Slow Cook on Wednesday:

Fasolia Yachni


Puree Red Lentils, and  Sautee Spices, add other ingredients for Three Bean Dal

Cool & Freeze


In Dutch Oven or Stock Pot

Sautee Vegetables and add Yachni & other ingredients for Creole Sauce.

Sautee Tofu (If you're using it - or Tofu can be done on eating day)

Combine Sauce & Tofu & Freeze (Freezing tofu will make it a wee bit chewier)


Saute Veggies for Orzo Pilaf, and Boil Orzo.

Combine & Freeze


Ideally, dishes should be well cooled in refrigerator before freezing. Putting a big block of hot dishes together in the freezer can slow cooling & freezing, and allow bacteria to grow. If food is put in the freezer before it is cold, make sure that cold air can circulate around each dish.

Small Freezer Tips:

I have only an over the fridge freezer, and a week of meals easily fit into my freezer. But, if you are in a VERY small freezer situation, you might consider these alternatives:

For those with very small freezers, it may work better to prepare components of dishes, then assemble on eating day.

Orzo Pilaf, Simple Black Beans, are simple dishes that can easily be assembled on the day you eat them, if that works better for you.

 Fasolia Yachni (Greek Bean Soup),  is simple to assemble with pre-made Yachni Sauce on the day you eat it. Likewise, you can sautee the spices for Three Bean Dal in advance, and then on eating day, put the lentils to simmer (they only take about 20 minutes), and add the Yachni Sauce, Spices, Canned Beans & Lemon juice. Creole Sauce can be made (and eaten) without tofu if you prefer.

Shopping List

Unbleached Flour (you will need 6 1/2 cups)
Lettuce & Other Salad Fixings for the week
Fresh Veggies to serve with Moujendra (such as carrots, tomatoes, olives, celery, cucumber, etc)
Baked Corn Chips
Salsa (home made or store bought)
3 (12oz) bag frozen Pepper & Onion Mix (or, 3 Bell Pepper & 3 Onion)
1 (12oz) bag frozen Mirepoix Mix (or 1/2 cup each, Onion, Celery, Carrot)
1 (12oz) bag frozen Chopped Onion (or 1 1/2 cups Chopped Onion)
4 (4oz) cans sliced Mushrooms (or equivalent fresh)
1 large Eggplant (about 1 pound)
1 (26oz or so) Jar Spaghetti Sauce (or 3 cups Home made)
1 can (15oz) Chickpeas (or 1 1/2 cups home made)
Red Lentils (3 cups dry)
3 (15 oz) cans beans - (your choice -Black, Kidney, Chickpea - or 4 1/2 cups home made)
4 Ribs Celery (from 1 Stalk)
Firm Tofu (1 1# container from the refrigerated section - the type that comes in a plastic tub)
2 Green Bell Peppers
3 (15oz) cans Great Northern Beans (or 4 1/2 cups homemade, with cooking liquid)
1 Pound Orzo
1 (8 oz) can tomato sauce
1 Pound "Green" Lentils (2 1/2 cups, approx) (This is the regular, brown-looking grocery store variety)
Long Grain Brown Rice ( 1 1/4 cups needed)
2 Fresh Onions
3 Cans (15oz) Black Beans (or 4 1/2 cups Home Prepared)
2 Cans Chopped Tomatoes with Juice
1 (#10) can Chopped Tomatoes (or 7 -15 oz cans)
1 (6oz) can Tomato Paste (need 3 Tablespoons)
Fresh Fruit for Desserts

Pantry List
Check your pantry to see if these items need replenishing:
Italian Seasoning
Capers ( or Green or Kalamata Olives)
Minced Garlic (Jar)
Ground Ginger (dry)
Lemon Juice
Garlic Salt
Chili Powder Blend (The American style spice blend, not powdered chilies)
Vegan Worcestershire Sauce (or Home Made Worcestershire)
Taco Seasoning (Home Made Taco Seasoning  or Store Bought)
2 Bay Leaves

This is being shared on Menu Plan Monday and Menu Monday and This Week for Dinner and My Meatless Mondays and Frugal Tip Tuesday and What's for Dinner and Simple Living Wednesday and Penny Pinching Party and Healthy Vegan Fridays

Friday, February 15, 2013

Why I Don't Eat a Protein at Dinner

Rosemary Roast Potatoes
Whenever I read anything about menu planning or nutrition, I invariably read about "a protein." Omnivores usually recommend planning your "protein" for each meal, then deciding which side dishes to serve. There must be "a protein" in the center of the plate.

Quite often Vegans seem just as Protein-focused as the Omnivores are. They will explain that they are adding Tofu, Tempeh, Seitan, Nuts, Seeds or Beans to a dish to ensure that they "get enough protein." And, they add extra-expensive supplements to their smoothies because they're "very high in Protein" (even though that often means that they're only adding one or two grams of Protein for a substantial increase in cost!). And, there was a time when I did the same thing. In fact, I would openly admit that I wasn't as fond of those "protein" foods as I was of other foods, but I felt I had to eat them.

Oddly enough, the last time I went to the grocery store, I didn't see a "Protein Aisle" - I just saw a lot of regular food! When did we start referring to foods this way - and why?

Sweet & Sour Sweet Potatoes
Lately, this objectification & intellectuallization of food has begun to disturb me. Food was Created by God to have a special place in our lives. It is part of our communion with Him and with each other. In fact, Holy Communion comes in the form of food! Not only that, but food provides a fair amount of the beauty in our lives, not to mention fellowship, a creative outlet, comfort, satisfaction - well, you get the idea. But, when we speak of it, we only seem to notice the cold, scientific, intellectualized nutrient content - and only one nutrient at that!  Why this cold, clinical attitude towards something that should be a part of our everyday enjoyment of life?
Homemade Yeast Bread
Confetti Spaghetti
It would certainly be understandable to speak this way about Protein if large numbers Americans were starving or dying of Kwashiorkor (severe protein malnutrition). But, quite the opposite is true. Most of us in the developed world are suffering from illnesses caused by an excess of those foods which are high in Protein. Kidney failure, Heart Failure, Type II Diabetes, Hypertension, etc - have all seen a dramatic rise because of overconsumption of high-Protein foods (which are often also high fat foods - but both excess fat AND excess protein can damage health See The China Study for more information). In fact, amongst those on whole foods diets, Protein malnutrition only occurs in people who also have insufficient calorie intake (which is to say people who are suffering starvation, and severe eating disorders).

But, most of us are worried that unless we plan our meals very carefully, we won't get enough Protein. The more I research, the more I find that it's just NOT TRUE!

Did you know that you can get plenty of protein to thrive even if your ONLY protein source is White Potatoes?! Or Rice?!

I recently read The Starch Solution by Dr. John McDougall, in which he wrote a remarkably persuasive and well-researched  chapter on Protein. We really can get more than enough from just starches and vegetables! Here is an article that very nicely summarizes why you can get all the protein you need from foods we often call "starches."  (Of course, calling grains and potatoes "starches" is just as misleading and problematic as calling meat and dairy "proteins")

Veggie Sushi
Personally, I find this information to be a huge relief! I don't want to HAVE to put Tofu on my Veggie Pad Thai, or HAVE to put Beans in my Spaghetti, or HAVE to put Tempeh in my Burrito. I certainly don't want to HAVE to eat meat, dairy or eggs.

When I first became vegetarian, the popular wisdom (as popularized in Diet for a Small Planet by Frances Moore Lappe) was that you needed to combine foods to get complete protein. In time, we learned that we could eat different foods hours apart, and our bodies would combine them to "make complete proteins." Now, thanks to the work of Dr. McDougall and others, we find that we don't have to worry about combining at all! God made grains to provide more than enough protein -including all of the amino acids-  for human beings to thrive.

And, God didn't create each food group to provide only a single nutrient - instead, He made every food a beautiful composite of the nutrients our bodies need.

Let me be very clear - I DO eat lots of foods that have protein in them at dinner! And, lots of it! Including: Rice, Potatoes, Beans, Tofu, Noodles, Bread, etc. I just don't call them "a protein" - because they are SO much more than that!

I really shouldn't have been surprised by this information. After all, when God designed staple foods for human consumption ( the original human diet was Vegan - Genesis 1:29) He Knew what He was Doing! He did a perfect job! : )

This is being shared on Healthy Vegan Fridays and What's for Dinner

Wednesday, February 13, 2013

Blessed Ash Wednesday!

For Catholic and Protestant Christians, today is Ash Wednesday -the first day of the Easter Preparation season called Lent.

We Orthodox Christians will not begin Lent for a few more weeks, since our calendar is different - and our Lent starts with "Green Monday" or "Clean Monday" rather than on a Wednesday.

Many Western Churches will have Lenten Potlucks during Lent - often where vegetarian or vegan meals are featured to give a greater compassion for the world's poor, or to encourage Christians to live more simply & with greater penitence.

So I thought I'd link some recipes that are Lenten-Potluck friendly:

Banana Walnut Muffins

Greek Bean Soup - can be served from Slow Cooker

Homemade Yeast Bread
Veggies & Dips

Lentil Soup - can be served from Slow Cooker
Cauliflower & Capers (good at room temperature)
Orange Beet Salad (add dressing just before serving)
Homemade Salsa with Chips

Better than Coleslaw
Slice & Bake Vegan Sugar Cookies from your own Mix

Vegan Crispy Rice Treats

This post has been featured on
Share the Food & Fun at the Plant Based Potluck Party Link Up #2

This is being shared on The Penny Pinching Party and Full Hands, Full Hearts and Simple Living Wednesdays and Frugal Days, Sustainable Ways and  Healthy Vegan Fridays and  Lil Suburban Homestead 
Plant Based Potluck Party
Food on Fridays

Tuesday, February 12, 2013

Vegan Crispy Rice Treats

Vegan Crispy Rice Treats
Like the rest of the country, I grew up eating Rice Krispy Treats. They're a classic American dessert in the same way as brownies & sundaes are. But, they're not vegan. The traditional recipe is made with Marshmallows (containing animal bone source gelatin) and large amounts of Butter. Veganized versions usually have Vegan Marshmallows - which are quite pricey. And this is a blog on frugal vegan eating (although I DO love Dandies Marshmallows on occasion - I just don't want to melt them! : )

This is my frugal, vegan version.

This is a perfect treat for a lunchbox, party, or vegan or Lenten potluck dinner.

You might want to press these into heart shaped molds, or cut them with a heart shaped cookie cutter for a Valentine's Day treat.

Sugar and Corn Syrup mixture just before removing from heat.
Vegan Crispy Rice Treats
Before starting:
oil 9x13 pan
Measure 6 cups Crisp Rice cereal into a large, heatproof bowl
Measure 1/3 cup peanut butter (creamy or crunchy) and set aside
Over Medium heat, stir until bubbly and sugar melts:
½ cup brown sugar or turbinado sugar
¾ cup light corn syrup (I imagine Agave would also work, or honey for those who use it but I have not tried either one)
remove from heat and stir in peanut butter (above)
Stir syrup mixture into cereal
* Optional – 1 cup frozen chocolate chips may be added after waiting just long enough that mixture is not horribly hot (perhaps 30 seconds to 1 minute) just before pressing into pan (if not frozen, they will melt in) – read the label to be sure they’re vegan, most semi-sweet ones are.
Press into greased pan with oiled spatula or with a hand covered in waxed paper.
Allow to cool completely, uncovered.
Cut into squares and serve.
If any remain (which is unlikely) store cooled treats in airtight container at room temperature.

Monday, February 11, 2013

Week Two Menu for Vegan and Omnivore Family

Here's another suggested menu for a week of feeding a family of Vegans and Omnivores.

Sunday: Black Bean Enchiladas, Chips, Salsa, For the Omnivore, Beef Strips, Shredded Cheddar, Sour Cream.

Monday: Stir Fry Veggies over Rice with Thawed, Precooked Shrimp for the Omnivore

Tuesday: Greek Giant Beans ( Gigantes ), Stewed Beef Tips. Salad

Wednesday: Kale with Tomatoes in Tahini Sauce over Spaghetti, Alfredo Sauce or Yogurt & Parmesan for the Omnivore, Salad

Thursday: Red Lentil Soup - Moroccan or Sephardic Styles, Salad, Homemade Bread, Cheese & Salami Board for the Omnivore.

Friday: Indian Lemon Rice with Peas, Naan, Salad, Tandoori or Grilled Chicken for the Omnivore

Saturday: Stuffed Manicotti, Salad, Garlic Toast, Chicken Parmesan (Grilled Chicken topped with Spaghetti Sauce & Shredded Mozzarella & Parmesan cheeses, and broiled) for the Omnivore

This is being shared on Menu Plan Monday and This Week for Dinner
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