Your Weekly Vegan Menu For November

It’s officially spooning time. This November we have autumn in all its ocher splendor, offering us foods very rich in antioxidants, such as pomegranate, and many others that help us to have our defenses well up, ready for flu and colds.

With them I have prepared this weekly menu without ingredients of animal origin for the month of November. Below you will find information on the seasonal foods that star it, along with a proposal for breakfasts, lunches and dinners for the whole week.

• You can also directly download the weekly menu for November here.

Your November menu with seasonal foods

In our menu, the dishes that will reign are slow cooking, chup chup, nutritionally dense. We will want to eat and drink hot, but that does not mean that we forget about salads and fresh vegetables. Incorporating a salad or some crudités as an accompaniment will allow us to continue consuming fresh vegetables. Endive, endive, watercress and lamb’s lettuce season begins to enjoy different textures.

Between hours we always recommend fruit, because it really is ideal at any time of the day. Remember that there is no maximum number of pieces per day and that juices, even if they are homemade, do not count as such. It is, however, a good time for spoon fruits like persimmon and custard apple.

Of the tropical fruits that we can find nearby, papaya, mango and pineapple stand out, without forgetting the handy banana. The kiwi, of which he remembers that the skin can also be consumed, and the local avocado are still available.

The latter gives us very good quality fats and satisfies us, and is one of the star ingredients of the simplest buddha bowls, with rice, tofu and lettuce. Combine it with fennel and orange and a soft red fruit vinaigrette and you will have a very fresh starter full of nutrients.

We already find broccoli and cauliflowers, which maintain their nutrients much better if we steam them for no more than 5 minutes, and leaf sprouts to cook in a pot. If you like green smoothies, you are going to enjoy chard and spinach, in addition to the cleansing celery.

The beet is also a good time. We can consume it raw, in smoothies and vegetable ceviches. Although if its earthy flavor does not convince us, cooked is not only a great ally in our salads: it helps us to dye our favorite spreads and hummus pink, and to add color to hamburgers and vegetable meatballs.

Remember that mushrooms and chestnuts are still available for your creams and baked dishes. Together they are an ideal accompaniment to your vegetable meat dishes.

Did you still think I was not going to talk about the pumpkin? On the contrary, I came to recommend two articles where the queen is: one for desserts and another for vegan Halloween.

Breakfasts and snacks

There is no correct number of meals a day and there is no time to start eating. Therefore, the “breakfast fast” is not the most important meal of the day nor does it have to mark the day for us.

Although we have a very strong image of what foods are eaten for breakfast, we can actually wake up with chickpeas and enjoy some pancakes at noon. It is important to remember that the consumption of tea and coffee should be done outside of meals, especially if they are rich in iron, calcium and zinc. Plant drinks, especially those enriched with calcium, are our best option.

My proposal for breakfasts and snacks this month:

• Apple and oatmeal porridge with fresh kiwi topping
• Whole wheat toast with homemade vegan cheese
• Pomegranate smoothie with banana and cashew nuts
• Green smoothie with spinach, celery, avocado and lemon juice
• Whole wheat pita bread with hummus and green leafy greens, like spinach or arugula.
• Barley and custard apple cream

Monday

Meal

• Option 1: Spicy Buddha bowl with kimchi
• Option 2: Endive and Beet Salad and Vegetable Lasagna with Soy Filled with Textured Soy and Oat Bechamel

Dinner

• Option 1: Chickpea soup with spinach
• Option 2: Pumpkin Apple Smoothie with Tofu

Tuesday

Meal

• Option 1: Bean soup with kale and pistachio pesto
• Option 2: Salad with cauliflower couscous, cashews and pumpkin seeds

Dinner

• Option 1: Chickpea Pasta with Vegan Spinach Almond Pesto
• Option 2: Zoodles with avocado sauce

Wednesday

Meal

• Option 1: Vegetable couscous with chickpeas and nuts.
• Option 2: Vegetable, brown rice and lentil wok with teriyaki sauce

Dinner

• Celeriac and carrot cream with peeled hemp seeds.

Thursday

Meal

• Option 1: Sautéed broccoli, seitan and onion accompanied by millet with walnuts.
• Option 2: Red bean stew with rice (you can follow Virginia García’s directions to make a perfect stew)

Dinner

• Vegan Skyr Yogurt with Nuts and Autumn Vegetable Broth

Friday

Meal

• Option 1: Garden soup with almonds and whole wheat pasta with soy bolognese
• Option 2: Tofu and kimchi sandwich accompanied by garden salad

Dinner

• Tempeh battered with garlic and cauliflower and steamed carrot with vinaigrette

Saturday

Meal

• Option 1: Grilled vegetables with sous la cendre or baked potatoes and oven-battered tofu fillets
• Option 2: Steak pizza with seitan and vegan mozzarella and cream of tofu and pure cocoa.

Dinner

• Stewed potatoes with peas, turmeric and black pepper

Sunday

Meal

• Option 1: Beetroot hummus with crudités and Brown rice with chestnuts and pumpkin
• Option 2: Vegan potato omelette with onion and Bean burger with vegetables

Dinner

• Lettuce and spinach cream