Meatless Mondays

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My family has a lot of food allergies and I adjust the recipes I prepare as needed. Even though we follow different diets, we all agree that we would like to eat less meat. The meatless Mondays menus are something that we all appreciate.

Be sure to include seasonal fresh fruit with your meals and enjoy!


Vegan Chocolate Chip Pumpkin Oat Bars

(Can be prepared the night before.)


  • Coconut oil or cooking spray
  • 3 cups gluten-free oats
  • 2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1-1/4 teaspoon cinnamon
  • 1/8 teaspoon nutmeg
  • 1 cup canned pumpkin
  • 1/2 cup dark brown sugar
  • 2 teaspoons pure vanilla extract
  • 1/2 cup unsweetened applesauce
  • 1/3 cup plus 2 tablespoons vegan chocolate chips, divided


  • Measuring cups
  • Measuring spoons
  • Food processor/Blender
  • 9 x 9 inch baking pan
  • Medium bowl
  • Cooling rack


  1. Preheat oven 350°.  Spray baking pan with cooking spray.
  2. Place the oats into a food processor/blender, and blend for 1 to 2 minutes until the consistency resembles flour.  Add the baking powder, baking soda, slat, cinnamon and nutmeg; pulse to combine.
  3. In  a medium bowl, whisk together the pumpkin, brown sugar, vanilla and applesauce until smooth and creamy.  Gradually add the oat flour until just combined.  Fold in 1/3 cup of the vegan chocolate chips.
  4. Pour the batter into the prepared pan and sprinkle with remaining chocolate chips on top.  Bake 15 to 20 minutes or until a knife inserted in the middle comes out clean.  Cool on a wire rack for 10 minutes.  Cut into 16 squares.



Vegetarian Italian Broccoli and Tomatoes


  • 1 pound fresh broccoli
  • 2 medium tomatoes, cut into 8 wedges
  • 2 tablespoons water
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried oregano
  • 1/2 cup shredded nonfat mozzarella cheese
  • Extra Water for cooking broccoli


  • Measuring cups
  • Measuring spoons
  • Knife
  • Vegetable steamer basket
  • Saucepan which fits basket


  1. Trim off large leaves of broccoli, and remove tough ends of lower stalks.  Wash broccoli thoroughly, and cut into small spears.  Arrange broccoli in a vegetable steamer basket.  Bring about an inch of water to a boil in the bottom of a pot into which your steamer basket or insert fits.  Set basket over the boiling water, cover, and steam 5 to 8 minutes or until crisp-tender. Drain.
  2. Place broccoli in a saucepan.  Add tomato, water, garlic powder, and oregano; stir gently.  Cook, uncovered, over medium-low heat 10-15 minutes or until thoroughly heated, stirring occasionally.  Sprinkle with cheese.
  3. Remove from heat.  Cover and let stand 2 to 3 minutes or until cheese melts.

Yield:  8 (1/2 cup) servings.


Vegetarian Pizza


  • One 8 inch Whole Wheat Tortilla or Tortilla of choice
  • Half or whole avocado (depending on size) peeled and seed removed; mashed
  • 1/2 cup canned black beans rinsed and drained
  • 1/2 cup shredded cheddar cheese
  • 1/2 cup cherry tomatoes halved
  • 1/2 cup chopped lettuce
  • 1 or 2 green onions sliced
  • 2 tablespoons chopped fresh cilantro
  • 1 teaspoon ground cumin
  •  sour cream (optional)


  • Measuring cups
  • Measuring spoons
  • Fry pan
  • Small Saucepan
  • Grater
  • Knife


  1. Heat up black beans in saucepan with a little water.  Heat tortilla in fry pan about 2-3 minutes per side on medium heat.
  2. Assemble in order on tortilla: Spread on mashed avocado, drained black beans, cheese, cumin, onion, lettuce, tomatoes, and cilantro.  If desired top with sour cream.

Apple and Beet Salad with Walnuts and Feta


  • 2 cups torn head lettuce
  • Half Fuji or Gala apple cut into bite-size pieces
  • 3 Small cooked and skinned beets cut in half
  • 1/4 cup chopped walnuts
  • 1/4 cup feta cheese crumbled
  • Light Balsamic vinaigrette dressing to taste
  • Freshly ground pepper to taste


  • Measuring cups
  • Plate
  • Knife


  1. On plate assemble lettuce, beets, apples, walnuts, and feta cheese.  Top with balsamic vinaigrette dressing and freshly ground pepper to taste.


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