This week I thought I would share a few great finds I located while searching the internet for low cost vegan friendly products.

Enjoy Your Week and Be A Thrifty Vegan!

Sales and Close outs

Vegan Rice Krispies -Come in four flavors: Peanut, Chocolate Peanut, Ricemellow, Chocolate Rice Mellow.

Drew’s Organic Mild Salsa

Irregular Vegan Marshmallows – These are actually a manufacturer’s OOPS!

Temptations Ice Cream Mix – If you have an ice cream maker and you’ll love Temptations.

Coupon Savings

Santa Cruz Organic Juice

Fantastic Foods Coupons

A: The website VegCooking.com features 8-week vegan menus to help individuals figure out what to eat (the menus are helpful for individuals who are transitioning into veganism, have a busy lifestyle and need some guidelines or meal ideas anyone can benefit from these menus, really.

Aside from the regular?vegan menus, they also feature an 8-week menu geared towards those who wish to lose some weight. The menus can be found here. In addition to providing daily menus, this section of VegCooking.com also features links for Slimming Tips, healthy snacks, and good-for-you desserts.

All this information on VegCooking.com is completely FREE of charge I hope it helps you on your quest to become a healthy vegan. Just remember not to become a junk food vegan, and focus your diet on wholesome foods, such as fruits, vegetables, whole grains, and legumes.

Answers Provided by Liz Stark

For a Low cost option with a full view of transitioning to a vegan diet, be sure to check out Transitioning Your Family With Ease. Click on the book for more information.

Superbowl Treat Made with My Vegan Cheese Sauce

Print Version

Nachos topped with with Yves Meatless Breakfast Patties, onions, tomatoes, olives, and green chilis

Make this cheese sauce

Ingredients:

3 cups of soy or other vegan alternative milk

2 tbsp vegan butter

2 tbsp nutritional yeast

1 tbsp brewer yeast 1 tsp liquid smoke(optional – I wanted a smoked cheese taste and so I added smoke)

2 tbsp garlic powder

Ener-g Egg Replacer equivalent of 2 eggs

1/2 tsp tapioca starch

sea salt to taste

Directions Put all ingredients except for the egg replacer, the tapioca, and the sea salt in blender. Blender on high for about 3 minutes. Add egg replacer and tapioca starch and blend for an additional 2 minutes. Taste a little, add salt to taste if desired, and blend again for an additional 1 minute. Let sit for 10 to 15 minutes or until it begins to thicken. You can use the stove method by adding all ingredients in pot, whisking and cooking until it begins to thicken. However the texture will not be as smooth. You can use this sauce to make macaroni and cheese or you can poor it over vegetables, pasts; even mix it with a pot of brown rice. It is a versatile sauce and will thicken like a real cheese sauce as it sits or if baked with other ingredients in the oven.

Nutrition Facts

Serving Size 82 g

Amount Per Serving

Calories 77 Calories from Fat 34

Total Fat 3.7g Saturated Fat 0.5g

Cholesterol 0mg Sodium 160mg

Total Carbohydrates 7.4g Dietary Fiber 1.4g

Sugars 3.3g Protein 4.1g

Vitamin A 2% Vitamin C 1%

Calcium 2% Iron 6%

These burritos that I made also have refried beans in them. You can add more ingredients if you choose.

Printed Version

Ingredients

1 red bell pepper, sliced
1 green bell pepper, sliced
3 cloves garlic minced or chopped
1 medium white onion
1 pk white button mushrooms
1 8 oz can tomato paste
1 tbsp mole
1 tbsp chili powder
1/2 tsp sea salt
2 cups black or brown rice
2 tbsp coconut oil
12 flour tortillas

Directions

Heat coconut oil in a pan. Add onions and garlic and saute for 3 to 5 minutes.
Add tomato paste and mole with. Mix well. Add remaining ingredients, mix.
Simmer for 5 to minutes on low heat. Serve just as you would a burrito.

Nutrition Facts

Serving Size 97 g

Amount Per Serving

Calories 212                            Calories from Fat 36

Total Fat 4.0g                          Saturated Fat 2.3g

Cholesterol 0mg                      Sodium 116mg

Total Carbohydrates 40.5g     Dietary Fiber 4.0g

Sugars 3.4g                             Protein 4.9g

Vitamin A 16%                        Vitamin C 30%

Calcium 4%                              Iron 9%

Don’t know how to roll a burrito? Watch this demo