Everyday Meals Workshop – Vegetarian Version
Attached
is the grocery list for the Everyday Meals Freezer Workshop. Since you
are going to be making a vegetarian version of this menu, please see the
notes below for my suggestions on substituting things out:
1. Jambalaya- Omit the meat all together and double up on the veggies -
4 stalks of celery, 1 cup each red, yellow, and green pepper. You
could add corn as well for more "meaty" texture. Do not double the
tomatoes - keep that at one can.
2. Crock Pot quesadillas - Sub
with black and/or pinto beans. One can of beans should be enough.
Rather than preparing in the crock pot, simmer this on the stovetop for
20 minutes.
3. Perfect Roast Chicken - For this I'd have you
season extra firm tofu, then skillet sear it. If you have a vegetarian
substitute that you roast - such as a sliced butternut squash, that
would work too. Recommended to use gardien - a widely available non GMO
vegan vegetarian substitute - in the freezer section of most stores.
This seasoning for this recipe would be enough for at least four of them
- do NOT thaw - keep frozen.
4. Lemon Rosemary Pork Tenderloin –
Try either a white bean and pasta mixture (one can of beans) with the
seasoning, or do a firm tofu seared/skillet etc. If doing tofu - unless
you are used to working with tofu - it's best to try to find the
pressed kind (Trader Joes usually sells it). Otherwise it will be a
mess if you don't squeeze out all the liquid. But one container should
do it.
5. Crock Pot burritos – Keep the Rotel tomatoes, but add 2
cans drained black beans, 1 zucchini, 1 yellow squash, 1 onion, and 1
red bell pepper, all sliced. Cut the crockpot cooking time in half.
6. Lemon Rosemary pasta - Omit the chicken and add some veggies -
broccoli is good in this one, asparagus, mushrooms, sundried tomatoes,
artichokes, etc. This is really flexible with the amount and types of
veggies. One bunch asparagus, one container mushrooms and one small jar
of artichokes should od it. 1/4 cup of sundried tomatoes should
suffice, too - any more & it might be overpowering.
7. Cajun Shrimp fettuccine - Omit the shrimp, add yellow and green peppers, and
mushrooms. Call this one Cajun Peppers & Mushrooms w/ fettuccine.
Mushrooms don’t freeze well - buy one container fresh the day you make
it. For the workshop, one yellow and one red pepper for your ziplock
bag.
8. Meatloaf - This is a tough one as I find the vegetarian
version of ground meat doesn't blend well with eggs/oatmeal - the
binding is difficult. I prefer to use a cooked lentil and oatmeal
mixture - the recipe for this is below. You'll have garlic, eggs,
oatmeal, salt, pepper, and hearty spaghetti blend on hand at the
workshop to add. You'll need to bring the lentils (cooked), onions,
grated cheese, and tomato paste.
9. Salmon - For this one I'd
recommend doing the fish - but if you 100% do not do fish at all, thinly
sliced tofu works or a firm veggie such as butternut squash is also
fantastic. (amount: One container of tofu or 4 gardien patties)
10. Burgers - For this one I like portabella mushrooms (3-4) - but they definitely
take
some marinating - so this would be one to definitely freeze, then thaw,
as opposed to cooking immediately. Then grill the mushrooms as opposed
to pan searing them. We'll also leave off the rancher steak rub until
cooking time, as salt tends to "cook/sweat" the mushrooms prior to
cooking.
Another option: use 4 gardien or 4 frozen veggie burgers -
keep frozen.
I hope these substitutions are helpful for you - let me know what questions you have and we can go from there. Thanks!
MEATLESS LOAF
1 teaspoon salt
1 cup lentils, cooked & slightly mashed
1 small onion , diced
1 cup oats
¾ cup grated cheese (cheddar, swiss, jack or american)
1 egg , beaten
4.5 ounces tomato sauce
1 teaspoon garlic galore
1-2 Tablespoons Hearty Spaghetti Blend
¼ teaspoon black pepper
In separate bag: 1 (15oz) can tomato sauce with ½ Tablespoon Hearty Spaghetti blend
LENTILS SHOULD BE PREPPED BEFORE COMING TO THE WORKSHOP:
• Add salt to water and boil in a saucepan.
•
(Boil 2 cups water to 1 cup lentils, add lentils and simmer
covered 25-30 minutes, until lentils are soft and most of water is
evaporated.
• Drain and partially mash lentils.
AT COOKING TIME:
Thaw
freezer bag and drain excess liquid. Spoon into greased loaf pan &
Smooth top with back of spoon. Bake at 350 degrees for 45 - 60 minutes
until top of loaf is dry, firm and golden brown.Top with tomato sauce
mixture & Cool about 10 minutes.
Run a sharp knife around edges of pan then turn out loaf onto serving platter.
