Vegan Scalloped Potatoes & Road Map to WFPB part 3
Simmer & Serve creamy scalloped potatoes with a low-gi hack and Part 3 of the Roadmap: Essential Pantry Staples & Checklist
Creamy Ⓥ oil-free Scalloped Potatoes in 20-25 minutes from scratch, and Essential Pantry Staples.
When you first go WFPB/vegan you usually see huge lists of exotic items you are told you just must get if you want to be a true WFPB/vegan. I’ve done something different here that I think you’ll like and will make it easier to get started and to keep on keeping on.
Also included is a grocery checklist, to accompany the guide and make things easier, so you're sure you have the essentials.
📰 In This Issue
🌱 The Recipe - Simmer & Serve Creamy Scalloped Potatoes
As usual, all the ingredients are also top 8/9 allergy-free, coconut-free, and use only common, affordable, and science-backed healthy ingredients.
This is my first true side dish and I couldn’t ask for a better one. Scalloped potatoes were my favorite side dish growing up, and I can tell you that still hasn’t changed… A way-to-creamy sauce covering thinly sliced potatoes that melt in your mouth, how could I not still love it!
Amazingly, the scalloped potatoes cost is the same as the black bean burgers from last week (about $1.34 USD for the full recipe).
Find the recipe video, links, and more below…
🌱 Free Download: Essential Pantry Staples & Grocery Checklist
When reading the Road Map section on Essential Pantry Staples, I mention that the best way to start is to first take an inventory of all the ingredients you already have. This makes cooking, and shopping, so much easier when you're cooking WFPB.
Feel free to add your own items and remove anything you won’t use. This checklist is for you to use however works best for you.
🌱 A Complete Road Map to WFPB Vegan SOS: Recap
If this is the first you’ve heard about the Road Map to WFPB then this is for you.
A lot of newer subscribers have mentioned that they are new to while food plant-based cooking and need a WFPB road map, or they lack basic kitchen skills, or they are looking for a basic toolkit, or repertoire, or recipes to draw from for easy daily WFPB SOS-Free meals.
These are all hard things when you’re first starting out that we seem to forget about as we progress.
This huge road map series will give you all the info and skills you need to thrive on a Whole Food Plant Based SOS-Free (no added salt, oil, sugar) vegan diet. Everything from basic knife skills, cooking skills, the bare minimum cooking equipment/ingredients, and even hacks to make things like meal prep a breeze!
Including over 28 of the easiest mix-and-match overnight prep jar recipes—including Prep & Poach Jars as well as additional recipes, tips, PDFs, and more!
There’s even more than all that to come, so make sure you’re subscribed.
Don’t miss a single WFPB vegan sos-free dish, any free guides, road map additions, or PDFs (It’s Free!)
I will be releasing continuations of the WFPB Road Map Series including a section on Freezer Prep & Freezer Meals and more including many quick and easy recipes and prep ideas!
🔜 Coming next week: Dark Cherry Clafoutis
This Simmer & Serve dessert is bursting with sweet & sour dark cherries cooked in a light and creamy WFPB sos-free vegan custard that makes it’s own delicate crust. Dusted with lemon zest and a sprinkle of cinnamon this 15-minutes-from-scratch dessert will be your new WFPB show stopper.
Additional recipes will also accompany next week’s Road Map Guide (part 4), but if there is something you’re dying for, or just think is impossible to make WFPB SOS-Free then drop me a message and let’s chat about it!
🍲 The Main Recipe: Simmer & Serve Scalloped Potatoes
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This recipe was originally posted on PlantBasedProof.com and you can find the full recipe and tips there.
no dairy, no eggs, no wheat, no gluten, no nuts, no tree nuts, no shellfish, no seafood, no soy, no coconut, no salt added, no oil added, and no sugar added. Sesame free/alternatives.
A rich, thick, and creamy sauce to cradle these melt-in-your-mouth sliced potatoes that have just the right amount of bite to them.
🔪 The Recipe: Scalloped Potatoes
⏲️ Estimated Time: Around 20-25 minutes
🍽️ Servings: Around 3 servings (~$0.45 USD ea.)
💵 Cost to make: Around $1.34 USD / $1.91 CAD / €1.29
🕹️ Difficulty: Easy - Simmer & Serve
Serving size:
1/3 of the recipe
Nutrition Facts:
🔥 244.3 Calories (12.2% DV, based on 2,000 calories)
🧈 8.7g Fat (13.4% DV of 65g)
- 🥓 Saturated Fat: 1.2g
- 🚫 Trans Fat: 0.0g
- 🌰 Polyunsaturated Fat: 3.6g
- 🥑 Monounsaturated Fat: 3.2g
🥚 Cholesterol: 0.0mg (0.0% DV of 200mg)
🧂 22.1mg Sodium (1.0% DV of 2,300mg)
🌾 36.7g Carbs (1.9% DV of 400g)
🥬 4.7g Fiber (16.8% DV of 28g)
- 🍬 Sugars: 2.0g (4.1% DV of 50g)
💪 7.5g Protein (15.0% DV of 50g)
🍌 779.8mg Potassium (16.6% DV of 4,700mg)
🦴 53.4mg Calcium (4.1% DV of 1,300mg)
🔩 2.6mg Iron (14.3% DV of 18mg)
🌤️ 0.0mcg Vitamin D (0.0% DV of 50mcg/2000IU)
add & maximize simple button mushrooms to make your daily vitamin D 100%!🗺️ Road Map to WFPB Vegan SOS Part 3
🥫 Essential Pantry Staples
If you search online for WFPB/Vegan essentials you’ll usually get some 50+ item list with some of the most exotic foods you’ve never heard of and you'll never find.
This list is different. Not only is it made up of common food items that you can find at almost any grocery store, but I set it up in a table with the ingredient then a list of all the recipes you can make with just that ingredient–plus all the ingredients that came before it, so it's cumulative, and that way you can add to your collection/inventory of pantry items to gain access to more recipes with each ingredient.
This way, you can also see exactly the meals you can make if you buy a certain specific ingredient, instead of just buying a bunch of vegan/WFPB food and having no idea what to do with them when you get home after realizing that none of it can make an proper meal.
I also do suggest some additional swaps, to keep things interesting for those that can find/afford some of the less common plant-based ingredients for more variety.
Part 3 Article Contents:
To Buy or Not To Buy: what to avoid on labels
That’s all for this week and for part 3 of the Road Map.
If you need help or guidance please message me, I love this community, and supporting and helping you on your journey is what really drives me and what I love to do.
🔗 PbP Resources
Find all the resources, PDFs, guides, mini-articles, and everything else here!
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That’s all for today. Stay healthy and nourished!
Happy cooking!
-Chef Robert Leigh
plantbasedproof.com
contact@plantbasedproof.com