Crispy Potato Wedges

Guest post by Ms. theVeganAsana Jr.2

Potatoes often take a long time to bake, but they are worth it in the end. These potato wedges are simple and perfect with any condiment.










  1. Preheat oven to 400°F (204°C)
  2. Wash potatoes and peel if desired
  3. Cut potatoes into wedges and lay them on a baking tray with the curved side on the tray (this means the potatoes will not have to be flipped while baking, making everything easier)
  4. Drizzle olive oil on top of the potato wedges
  5. Add seasonings such as salt, pepper, dill, italian seasoning, onion powder, garlic powder, chili powder, cumin (I used salt, lots of dill, italian seasoning, onion powder, and garlic powder)
  6. Put into oven and let bake for an hour, or until the potatoes are crispy, occasionally checking
  7. Enjoy alone or with a condiment such as ketchup, mashed avocado, or hummus!


Bein’ a New Vegan

keep-calm-and-vegan-onOne of Miss TheVeganAsana Junior’s friends has recently made the vegan transition, but is finding it challenging to come up with meals. And, I certainly understand that, because it wasn’t easy for me and I had been cooking for many years. So, I promised him that I would write up a set of daily menus in a post for him.

And, here it is! All of these meals utilize things that are readily available at “regular” grocery stores or in your pantry. Where a recipe is needed, I’ve added it at the end of the day, or linked to it.


Breakfast: Vegan “fauxgurt” (food process or blend a banana, 2 cups of frozen fruit including 4-5 chunks of pineapple, ¼ cup of soy milk). Top with ½ handful of blueberries, ½ handful raw almonds, ½ handful granola.

Lunch: Large salad with romaine, arugula, red peppers, celery, tomato, carrots, garbanzo beans, sunflower seeds, and your choice of dressing. Whole wheat or pumpernickel roll or bread on the side.

Dinner: Fettuccine tossed with chopped fresh tomatoes, basil, garlic, olive oil, and sea salt. Sprinkle with nutritional yeast if desired. Sliced and baked zucchini and summer squash. Side salad as desired.

(Prep Tofu Not-Jerky for the next day)


Breakfast: Whole wheat toast with peanut butter spread and sliced bananas.

Lunch: Raw spinach salad with sliced tomatoes, strips of tofu not-jerky, Bac-os (if desired), red pepper slices, and balsamic vinaigrette. Rye roll or toast.

Dinner: Navy bean soup, with fresh French or Italian bread.

(prep sesame noodles for the next day)


Breakfast: Oatmeal or cheerios with sliced nectarines, almonds, and soy milk.

Lunch: Sesame noodles with edamame. Freshed sliced tomatoes.

Dinner: Black beans and couscous. Fruit or a salad on the side.


Breakfast: Vegan fauxgurt with toppings (see Monday)

Lunch: Whole wheat wrap filled with leftover black beans, raw spinach, diced tomatoes, and vegan sour cream.  Mango slices.

Dinner: Cheesy Zucchini Pasta Bake (can be made without TVP or with a substitute of navy or pinto beans) and side salad.


Breakfast: Toasted bagel topped with peanut butter, bananas, and maple syrup.

Lunch: Leftover cheesy zucchini pasta bake, bean soup, or black bean wrap.

Dinner: Uncrabby patties, green beans sautéed with onions and olive oil, apple slices with cinnamon sprinkles.


Breakfast: Elvis style vegan pancakes!

Lunch: Scrounge around in the fridge for leftovers from prior meals and nosh, or make a big green salad with tofu jerky strips, sundried tomatoes, and sunflower seeds.

Dinner: Flash Fire Nachos (use canned pinto or kidney beans for a faster process).


Breakfast: Bagel and faux cream cheese. Fruit of choice.

Lunch: Leftover “refried” beans wrapped in a flour tortilla with diced tomato, lettuce, and vegan sour cream. Tortilla chips and salsa.

Dinner: Pizza (Papa John’s Garden Delight without the cheese is vegan and yummy) night!

I hope this is useful to anyone trying to take this step and working to figure out some relatively easy meals to eat, without spending a fortune on prepared food (looking at you, Zach). Also, check out Tips for Making the Vegan Transition, Feeding the New Vegan, and Top Ten Reasons Not to Worry about Protein in a Vegan Diet.

Vegan Breakfast Casserole

Photo: Dave Irving

Flashback Friday for a Meatless Morning.

This is one of the most searched for posts on The VeganAsana, so it seemed like a perfect choice for Flashback Friday during VeganMofo.

We love breakfast casserole around the VeganAsana house. The omnis sometimes like theirs with some meat products, but are usually just as happy with a vegetarian version. For the rest of us, vegan is the way to go. We rarely get to have this for breakfast, due to the time needed for cooking, but it is a favorite dinner dish (and it pops up for special breakfasts, like on Christmas day). The “recipe” is pretty easy.

What follows is the amount that I make to fit in a large Pampered Chef casserole, so about the size that you would need for a 9×13 pan. This is enough for 4 of us to have a meal and have leftovers (that I hide in the fridge so that I can take them to school for lunch). Halve the recipe for a smaller group. You can certainly substitute the prepared potatoes with your own shredded fresh potatoes!

Breakfast Casserole

2 blocks extra firm tofu, drained
1 “roll” lightlife faux sausage (optional)
1 package frozen hash browns or tater tots
1 medium onion, diced
1/4 cup nutritional yeast
1 t turmeric
1/2 t cumin
1/2 t sea salt (ground fine)
olive oil
daiya or other cheese

Cover the bottom of a frying pan with olive oil and add onion. Saute until soft. Add faux sausage and brown, chopping into small bits while cooking.

Place tofu in food processor or blender. Pulse until fully broken up and starting to get mushy, but not until liquified. Gently fold in nutritional yeast, turmeric, cumin, and salt. If you over blend, don’t worry about it. It will take longer for the tofu to firm up, but eventually it will.  If your tofu seems overly dry, you may want to add a little soy milk when you fold in the spices. This will help make the potatoes nice and tender.

Cover the bottom of a casserole pan with parchment paper. Add hash browns or tater tots (yep, tots). Sprinkle fauxsage evenly across surface. Add tofu mixture and spread evenly.

Cover with foil and cook at 350* until heated through and the tofu has begun to firm back up. Add Daiya (optional) and continue to bake until tofu is firm and Daiya is melted.

Remove from oven and allow to settle (covered) for 10-15 minutes before serving. Serve with hot sauce, if desired.