3 MEAL MENU
For my final project, I wanted to make a vegetarian menu because even though I'm not a vegetarian myself, I enjoy all kinds of plant-based meals and overall the ingredients are usually cheaper than animal-derived food items.
I did not have to purchase any additional ingredient this time because I had all of these food items in my pantry. In fact, I cooked recipes that I knew I could make with the food I had home. For my menu, I chose a breakfast recipe, a side dish, and a main dish.
Nutrition balance
I believe that I came up with three nutritious options for my final menu. More specifically, my breakfast recipe is made with whole grains, fruit, nuts, and whole dairy, which provide different kinds of nutrients and fiber. For a sweeter taste, I wanted to use honey since it has better nutritional quality than plain sugar. Regarding my side dish, it was all veggies, EVOO, and spices, which are all healthy ingredients and work perfectly for a side dish. And last but not least, I used chickpeas for my main dish. Legumes are a perfect choice since they are a nutrient-rich protein source and also contain fiber and many vitamins and minerals. Besides that, I used some broccoli, onion, garlic and more spices. Again, plant-based ingredients in this dish offer a wide variety of nutrients and are also very tasty.
BREAKFAST: Overnight cinnamon and coconut oats
Ingredients
I did not have to purchase any additional ingredient this time because I had all of these food items in my pantry. In fact, I cooked recipes that I knew I could make with the food I had home. For my menu, I chose a breakfast recipe, a side dish, and a main dish.
Nutrition balance
I believe that I came up with three nutritious options for my final menu. More specifically, my breakfast recipe is made with whole grains, fruit, nuts, and whole dairy, which provide different kinds of nutrients and fiber. For a sweeter taste, I wanted to use honey since it has better nutritional quality than plain sugar. Regarding my side dish, it was all veggies, EVOO, and spices, which are all healthy ingredients and work perfectly for a side dish. And last but not least, I used chickpeas for my main dish. Legumes are a perfect choice since they are a nutrient-rich protein source and also contain fiber and many vitamins and minerals. Besides that, I used some broccoli, onion, garlic and more spices. Again, plant-based ingredients in this dish offer a wide variety of nutrients and are also very tasty.
BREAKFAST: Overnight cinnamon and coconut oats
Ingredients
-
½ cup steel cut oats
-
½ cup whole milk
-
1 tsp cinnamon
-
1 tbsp organic coconut flakes
-
1 tsp honey
- Pinch of salt
-
¼ CP frozen blueberries
-
1 handful of raw almonds
Process
In a bowl, I combined the oats and the milk together in a
homogeneous mixture. Then I added the cinnamon, coconut flakes, honey and the
pinch of salt. Stirred the mixture until everything was combined. Covered the
bowl with tin foil and let it rest overnight. For breakfast, I added some
blueberries and almonds to the bowl to give extra flavor.
Note: because I like hot oatmeal, I microwaved the overnight oats and it was actually better than eating it cold!
SIDE DISH: Roasted brussels sprouts
and sweet potatoes
Ingredients
Ingredients
-
1 large sweet potato
-
20 brussels sprouts
-
1 tsp cumin
-
1 tsp smoked paprika
-
1 tsp garlic powder
-
1 tsp salt
-
2 tbsp soy sauce
-
1 tsp honey
- 3 tbsp EVOO
Process
Firstly, I preheated the oven at 350 F and I washed and diced the sweet potato, adding them to a big bowl. I washed the brussels sprouts and cut them all in halves. Added them in the bowl as well with the sweet potato. Then, I added all the spices, oil, honey and EVOO to the vegetables, and mixed it together so everything would be marinated. I poured them in a glass tray and roasted them in the oven until they were tender. I added a cup of water during roasting since it was getting a bit dry.
MAIN DISH: Garlic Broccoli Stir Fry with Chickpeas
Ingredients
Ingredients
- 1 onion, diced
- 5 garlic cloves, minced
- 1 medium head of broccoli, small florets
- 1 tsp paprika
- Pinch of cayenne pepper
- 1/3 cup vegetable broth
- One 15 oz can of chickpeas, rinsed and drained
- Pepper and salt to taste
- 1/2 cup of water
- 3 tbsp soy sauce
- 2 tbsp vinegar
- 1 tbsp honey
- 4 tbsp EVOO
Process
Diced the onion, minced the garlic and sauteed them in a large pot, with the spices. Once they were brownish, I added the broccoli florets together with the vegetable broth. Cooked for 10 minutes until the broccoli got softer, but not too overcooked. In a small bowl, I combined the water, vinegar, and honey to make the sauce mixture and poured it over the broccoli at the same time as I added the chickpeas. Brought it to a boil until the sauce had simmered. Once the dish was done, I boiled some brown basmati rice to serve it with.
Note: I added too much cayenne pepper, so it ended up being a bit too spicy. However, the taste was sweet and crunchy. The original recipe uses fresh ginger and sesame seeds, which I didn't have at the moment. Next time I make this recipe, I'll surely use those ingredients!
Recipe from: https://elavegan.com/garlic-broccoli-stir-fry/
Comments
Post a Comment