Monday, November 9, 2009

Optimizing Leftovers, Adding Animal Products

The last couple of days I've been adding a couple of ounces of chicken to my day's menu, in order to work a bit on the B-12 I'm missing from a mostly-vegan diet. But I don't want to go overboard with depending on meat as a major meal component, so I want to see about having just an ounce or two (or three if there's opportunity for a really nice piece of fish or beef, for example, at a restaurant) in a day. And if some days are all-vegan, that's fine. I've still been keeping my 1% milk for coffee in the mornings all along.


(Created to make use of already-prepared scrambled eggs the family didn't finish, plus already-prepared veggies from the COMPANY SALAD BAR yesterday.)

1/4 onion, chopped
several chopped grape tomatoes
1/4 small bell pepper, chopped
two small handfuls of fresh spinach
1 egg, either raw or pre-scrambled

Dry-saute the first three vegetables and when browned, add in the spinach and stir until wilted, then stir in the egg, either cooking the raw or just heating the cooked.

Verdict--Good. This makes a nice 1-1/2 - 2-cup serving of breakfast


1 cup broccoli florets (ours are the last from our plants this year!)
1/2 baked potato, cubed (leftover in my case)
Garlic powder, steak seasoning, and dry onion flakes to taste
Tablespoon of plain lowfat yogurt

Steam the broccoli and then drain off the water and add the potato pieces and seasonings and heat gently until potato is heated through. Add yogurt and stir to combine.

Verdict--Excellent for the speed of preparation. Nice comfort food, and though the yogurt is really optional, it has the "feel" of the usual butter-and-cheese or sour cream additions.


Breakfast--SPINACH SCRAMBLED EGG, orange (to help with iron absorption from the spinach)

Lunch--BROCCOLI-POTATO BOWL; apple; ounce of roasted edamame; about 24 chocolate chips and a teaspoon or two of peanut butter made into a Reese's-type confection by my domestic daughter. I've got to be sure to keep these out of reach / out of ken.

Supper--Yellow squash with onions; peas with mushrooms (these baked in the pan with the pork loin pieces for the family, so seasoned with pepper, garlic, salt, and tarragon vinegar and olive oil)

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I'd love to know what you think of these or if you have suggestions for improvements!