Your Weekly Vegan Menu For October

October finally arrived. It is time to take advantage of the energy of autumn and let ourselves be carried away by the orange light of the days, which are getting shorter and shorter. A month to look at the mountains, take advantage of the cool weather to walk through nature without being punished by the sun and enjoy the smell of the wet earth.

It is also the time to take advantage of the abundant seasonal fruits and vegetables that fall offers us. You will find many of them in the recipes that I propose this month for your weekly menu.

October weekly menu with seasonal fruits and vegetables

This month we can take advantage of the fact that in Spain we have avocado, mango, papaya and pineapple in season. Although these tropical fruits are usually imported, we now have high-quality local and organic products. Simply, you have to check the label and make sure of the country of origin.

Exactly the same happens with kiwis, a vitamin C bomb that we can consume at any time, add to our salads or our breakfasts.

Another exceptional fruit that we can even add to hummus is the pomegranate, a food with a large amount of antioxidants and a cleansing effect.

But if there is a food that screams autumn, it is pumpkin, and this month we will be able to enjoy all its varieties. Dare to go beyond cream, since it admits multiple preparations, both salty and sweet.

Another food with a high beta-carotene content, as the orange color indicates, is the sweet potato. Everything we usually do with potatoes, we can do with sweet potatoes, so the possibilities are endless.

We will also have leaf sprouts, ideal for the oven, stews, salads or sauerkraut. Remember that the variety can also be found in the different preparations and not only by changing the food.

Many days we will need to warm up, and creams and soups will help us, as well as stews. Although we associate legumes with the latter, we can cook them as cream or in soup with delicious results.

One of the gifts that autumn gives us are, without a doubt, mushrooms. If time accompanies us, we will have a great variety of them. Although it is a resource that we can access directly, collecting them in the forest, let us remember that if we go out to look for mushrooms en masse, what we are actually doing is destroying the natural environment. Although we love contact with nature, it must always be as respectful as possible.

Exactly the same with chestnuts, which are the food of many forest animals, and of which we should not deprive them. That does not mean that we cannot consume them, since they are very nutritious and give a special touch to dishes.

With all of them I propose to make your weekly menu for October. Here you have a breakfast proposal to choose according to your tastes and lunch and dinner options for every day of the week.

Breakfasts

Of course, we can continue having fruit-based breakfast, which is an excellent idea, but it may also be that we want something more forceful. Or warmer! Whatever the option, remember that breakfast is only necessary if you need it, and that you can break your fast when you need it.

Here are some ideas, which are just as valid for snacks:

• Tropical porridge with pineapple or local and seasonal fruit
• Whole wheat toast with local avocado
• Coconut yogurt with mango and homemade granola
• Sliced ​​apple with tahini or peanut butter
• Soy yogurt with walnuts
• Mango Blueberry Drink

In addition to coffee, tea or herbal teas, during this time you may want to warm up with a latte. Here are 3 great latte recipes, one of them based on the star food of the season: pumpkin. The pumpkin spiced latte is also very interesting nutritionally if we add turmeric. A good way to take care of yourself while you enjoy yourself.

Monday

Meal

• Option 1: Warm whole wheat pasta salad and baked seitan with vegetables.
• Option 2: Cream of beans and steamed vegetables.

Dinner

• Option 1: Caponnata with chickpeas.
• Option 2: Zucchini spaghetti sauteed with tofu, walnuts, and pumpkin seeds.

Tuesday

Meal

• Option 1: Tofu battered with almonds (you can batter it without gluten) and Roasted pumpkin with tahin and sunflower seeds.
• Option 2: Bean stew in the planter with cooked potato

Dinner

• Cauliflower tabboule with vegetables and chickpeas

Wednesday

Meal

• Option 1: Brown rice with leek and sautéed mushrooms. Grilled seitan with roasted peppers.
• Option 2: Buddha bowl of brown rice with mushrooms, fresh peppers, onion, walnuts and hemp seeds with miso vinaigrette.

Dinner

• Option 1: Steamed Broccoli with Peanut Butter and Hemp Seeds
• Option 2: Miso soup with tofu and chard

Thursday

Meal

• Option 1: Bean soup with kale cabbage accompanied by whole wheat bread
• Option 2: Cabbage and beet salad with legume pasta

Dinner

• Option 1: Baked artichokes, asparagus and tofu
• Option 2: Dhal of lentils and vegetables with side millet

Friday

Meal

• Option 1: Sauteed vegetables with orange or tangerine and marinated tofu with tamari
• Option 2: Chickpea burger with sweet potato and vegetable wok

Dinner

• Vegan ramen

Saturday

Meal

• Option 1: Baked tempeh with roasted chestnuts
• Option 2: Vegan pizza with mushrooms and aubergines and cocoa and tofu mousse

Dinner

• Guacamole with pico de gallo and homemade hummus with zucchini and carrot crudités.

Sunday

Meal

• Option 1: Vegetable Kale and Sweet Potato Chips, and Aubergines Stuffed with Heura or Textured Soy or Pea Protein Bolognese
• Option 2: Baked sweet potatoes stuffed with chickpeas with avocado pesto

Dinner

• Option 1: Cream of zucchini, onion and leeks, and grilled tempeh
• Option 2: Tofu pizzas