Author: Sharon

Day 268 of Year 9 Low-SOS Vegan Plan

EXERCISE:
* Lift (push day @ gym/home)
* Walk-about 15 minutes – post meal

WATER:
(2) × (32) = 64 oz (+)

EATS:
* rice noodle soup w/ water, cauliflower, arugula, red cabbage, chopped kale, red onion, broccoli-slaw, tomato, carrot, edamame, dry seasoning (no oil) & potato waffle
* sliced orange, some almonds & peanuts
* potato lasagne w/ tomato sauce, mozzarella fondue sauce, multi-grain sourdough toast w/ McDougall corn-butter
* stalk of celery

… SUN HAS SET …

* one slice of thin baked sweet potato disc & fresh apple

Potato Casserole

[My opinion: I’m lazy. Just bake a potato & throw this stuff inside of it!]

Ingredients

2 Onions sliced into rings

1-2 Cloves garlic, minced

1/2 Cup Water

16 Ounce Can Chopped tomatoes

8 Ounce Can Tomato sauce

1/2 Tsp Dried basil

1/2 Tsp Dried oregano

1 Tbsp Parsley flakes

1/4 Tsp Freshly ground black pepper

1 Tbsp Soy sauce (optional)

4 Large white potatoes, scrubbed and sliced

Directions

1. Preheat oven to 350 degrees.

2. Place onions and garlic in a medium saucepan with the water. Cook, stirring, over medium heat until the onion softens slightly and is easily separated into rings. Remove from the heat. Stir in the remaining ingredients except the potatoes.

3. Place a layer of the potato slices in a 9 x 13 inch nonstick baking pan. Cover with some of the tomato sauce. Repeat layers until all the potato is used, ending with a layer of tomato sauce.

4. Place a sheet of parchment paper over the vegetables and cover with foil, sealing the edges tightly to keep in the heat.

5. Bake for 1 hour.

Click here for McDougall website

Pizza Fondue

https://youtu.be/RCJQ7uboDqA?si=wr1KEB4_FFKY0jX5

USES:

As dip for
* Cubed bread or bread sticks
* Raw veggies/fruits
* Air-fried potato fries
* ETC

Could also use
* Inside baked potato
* Grilled sandwiches
* In pasta, lasagne, zoodles, casseroles, etc

*******

INGREDIENTS & INSTRUCTIONS

MOZZARELLA SAUCE (warm & stretchy)

[Cmmt: I tried this recipe & it seemed like I was eating paste. I recommend more nutritional value by adding steamed cauliflower next time!]

1 C rolled oats
2 C plant milk or water
1/4 C nutritional yeast
1/2 t tapioca starch
1/2 t garlic powder
1/4 t onion powder
1/8 t dry mustard powder
1/2 t lactic acid
1 T miso paste
1/2 t salt (optional)

Blenderize a minute or two until warm to activate tapioca starch. If too thick just add a bit of liquid.

*******

ITALIAN TOMATO SAUCE (warm or room temp]

1 15 oz can (or 13.75 oz box) of salt-free crushed tomato
1 t Italian seasoning (has oregano, basil, rosemary)
1/4 t garlic powder
1/8 t onion powder
Sprinkle of red pepper flakes
1 T nutritional yeast

Stir & heat (or serve @ room temp)

*******


RICOTTA (like cottage cheese)

1 C ocara (pulp after making soymilk, may sub w/ firm tofu)
1 T nutritional yeast
1/2 t salt
1/4 t lactic acid

*******

* May combine mozzarella & Italian tomato sauces.

* May replace Italian sauce w/ 30 Second Salsa, then combine w/ mozzarella & serve w/ air-fried corn chips, or use as enchilada filling w/ ricotta!

Day 267 of Year Low-SOS Vegan Plan

EXERCISE:
* Lift (leg day @ gym/home)
* Deep squats @ home

WATER:
(2) × (32) = 64 oz (+)

EATS:
* rolled oats w/ water, pomegranate, ground flaxseed, splash of almond milk, one piece of dry Ezekiel toast & a banana
* rice noodle soup w/ water, cauliflower, arugula, red cabbage, chopped kale, red onion, broccoli-slaw, tomato, carrot, edamame, dry seasoning (no oil)
* 3 raw almonds
* few peanuts & a stalk of celery

… SUN HAS SET …

Pollo Loco Beans – Los Angeles Times

RECIPES

EL POLLO LOCO BEANS

SMALLER SERVING VERSION:

ingredients

Units: US

directions

  • Heat oil and whole chile in sauce pan.
  • When chile is tender, add ground chiles, beans and water. Stir well. Bring to a boil, reduce heat and simmer 10 to 15 minutes.

**********

LARGER SERVING VERSION:

* 1/4 cup corn oil [Wow! Omit the oil. Sub w/ sodium free veggie broth.]

* 5 whole serrano chiles

* 2 teaspoons ground serrano chiles

* 2 cups beans, cooked, or 1 (24-ounce) can pinto beans, drained 3/4 cup water

* Heat oil [broth] in large saucepan.

* Add whole chiles.

* Cook until tender.

* Add ground chiles, beans and water. Stir well.

* Bring to boil, reduce heat.

* Simmer 17 minutes, stirring often.

Makes 6 servings.

Each serving contains about:

184 calories; 474 mg sodium; 0 cholesterol; 10 grams fat [but 0 grams if you omit oil] ; 20 grams carbohydrates; 6 grams protein; 2.10 grams fiber.

https://www.latimes.com/archives/la-xpm-1995-04-13-fo-54071-story.html#:~:text=Young%20says%20that%20although%20El,per%20serving%2C%E2%80%9D%20boasts%20Young.