amitymamaThe Attachment Parenting Community

sahmfiberaddict · 10-13-2003, 01:15 AM

Vegan preferred or very light vegetarian for hubby who is looking really hard for a hefty meal without a lot of fiber. He's been vegan/vegetarian for a while since highschool, got sick started eating meat and is now vegan again but is showing signs of shakes and weakness which is what he had prior to going on to meat. He want's simple, cheap, and Umph. Beans?

10-18-2003, 01:34 AM

This has like 34 grams of protein per serving (it's vegan) and if you buy the gluten flour in bulk it's pretty cheap... I am going to try it with a new sauce next time though, something more onion-ey and less tomato-ey!

Pot Roast

Dry:
1 1/2 C Gluten Flour
1/4 C Nutritional Yeast
1/2 tsp onion granules
1/2 tsp garlic granules

Liquid:
1 C water
3 T Braggs

Veggies:
2 Med onions
2 Med carrots

Cooking Broth:
2 1/2 C water
2 T tomato paste
2 T red wine vinegar
1 1/2 T Braggs
1 clove garlic minced
1/2 tsp dried thyme
1/2 tsp liquid smoke
1 bay leaf

1. Mix dry ingredients together, mix liquid ingredients then combine... knead for about a minute until all mixed.

2. Pan Fry in 2 T oil (Med/High heat) searing all edges... then set roast aside.

3. Carmelize onions in 1 T oil (about 15 min) then add carrots and cook another five minutes until soft.

4. Add cooking broth ingredients to pan, mix well then add roast.

5. Partially cover pot and simmer for 1 1/2 hours turning every 1/2 hour. When finished remove roast (and cover with foil tent to keep warm... let it rest 15 min) puree veggies and broth for "gravy"... slice and enjoy!

sahmfiberaddict · 10-18-2003, 10:12 AM

I'll try that one.

Selissa · 11-01-2003, 01:07 PM

you might try some of the meat replacers and burger recipes at www.vegweb.com I adore that place just do a search for whatever food you're looking for. most the recipes have even been rated.

I make big batches of tofu burgers (if they have lots of onions in them it makes them more "burger" like imo) and keep them in the fridge to throw in a skillet for a couple minutes anytime i'm hungry
hth

Linda · 11-02-2003, 01:04 PM

Well...for your hubby who hase shakes and weakness...I would say-when you are vegan-you really need to eat OFTEN. Even for me-I am 5ft1" and 106 lbs. I eat two big meals-lunch and dinner. two snacks and oatmeal or pankaces for breakfeast. You don't have all that animal fat clogging you up-taking forever to digest.

To me one of the best snacks involves nuts. Almonds and raisins, whole grain bread with almond butter and natural jam. Almonds and walnuts are the healthiest-dd loves cashews, too. (any nut and dried fruit that you like)

If dh has oatmeal for breakfast-you can chop walnuts into that-or stir in tahini or almond butter-or peanut butter...with maple syrup it is great.

Sweet potatoes are also good protein-and great any time of the day. Can cook a few and keep them in the fridge-or mash and freeze.

Also-bean burritos are the best too. Great for protein-and I never get sick of them.

Avacado is a great spread on bread to-just scoop it out and spread it on. Very healthy too. Can also make a sandwich with that and tomato and veggies. Chopped olive spread-tapenade-is a great spread to with healthy oils. Can make bean spreads for snadwiches to. just cook beans, mash them with some cooking water and season the way you like.

I don't have any specific recipes...but he needs to eat often and I would make sure beans are in there. Lots of greens for added plant protein. We love beans around here.

And I would say a really good multivitamin to help cover the bases. Take it every day. I really felt better when I started doing that.

Good luck!

And Mamazen-that pot roast recipe is interesting! I will have to try it-my dh likes tofurky!