Scrumptious Shipwreck Dinner

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The other day I was having lunch with a friend and we were talking about easy, family meal traditions. She mentioned a meal she used to have often as a kid called “Shipwreck Dinner“. I had never heard of it, but when I looked it up, I found out it is a pretty well known dish! It is essentially ground beef, Kraft Dinner, cow’s milk, vegetables and cheese, all in one dish… I guess it is like a shipwreck because it is various items from your fridge and pantry all piled into one dish. Not too bad if you take out the meat, KD, milk and cheese. Aack!! 😉

Determined to come up with a healthy version of this quick, one pot meal, I got to work. Oh my gosh, I get all giddy veganizing recipes! As with any recipe, there are so many substitutions available! It is easy to swap out a plant-based meat alternative for the ground animal flesh, some plant-based macaroni and cheese for the “KD”, and plant milks and cheeses for the hormone laden alternatives. No one gets hurt and everyone’s tummies are a little happier. My whole family LOVED this Scrumptious Shipwreck Dinner, more each time I made it. WIN. It’s the perfect meal for one of those chilly evenings when you need a quick and easy dish to warm you up.

For this recipe I used the Cauli Crumble by Big Mountain Foods, but you could easily use your favourite faux hamburger meat (sometimes called ‘ground round’). Many brands, such as Yves, Gardein and Light Life, carry these plant-based meats. Alternatively, you could use Beyond Meat, Impossible Burgers, or TMRW Burgers crumbled into pea sized pieces.

I don’t often use these highly processed faux burgers, although I am not opposed to them. If it is the only option for getting friends and family on board, it can be a great stepping stone. It can also be a treat when you are just craving something different and bit more greasy. 😉 Eating these fake meats is still better for your health and the welfare of the four legged creatures, than eating animal products. And, while they do contain a higher amount of salt and saturated fat, unlike animal products, they also contain fiber, which is a great thing!

So pick your meat alternative and DON’T LET PERFECT BE THE ENEMY OF THE GOOD!

For Dr. Michael Greger’s educational video on Beyond Meat type products, click here.

Substitutions for this recipe:

If you don’t quite have all of the ingredients in your kitchen to make this Scrumptious Shipwreck Dinner, feel free to substitute for something you do have. For instance, you could substitute finely chopped cauliflower for carrots. You can also omit one of the vegetables if needed.

Also, if you don’t have the Daiya Mac and Cheese, or want a healthier option, you could make my Cheesy Dip recipe and add a cup of it and 1 1/2 cups of macaroni pasta instead. You will have plenty left over to use as a nacho dip or to pour over broccoli or cauliflower.

Why take a comfort food recipe and make it vegan?

Because, now that we know better, we must do better! Little changes in our diets can have a HUGE impact on our health as well as the welfare of the planet and the animals. We are not here for a long time, so why not make our time feel great with vibrant health and happy bodies?! All of these animal products being consumed by humans are making people so sick. I know no one wants to hear it, but it’s true. Need proof? Check out the videos below.

But where will I get my protein if I am eating only plant-based foods?

Please don’t worry about getting enough protein. Most people get 1.5 to 2 times more protein than their bodies require, and it is causing problems. (Inflammation, diabetes, cancer, heart failure and kidney stones, weak bones, bad breath, dehydration, to name just a few.) Link here for resources.

All protein initially comes from plants. Yes, read that again. Protein comes from PLANTS. That is how elephants and horses get their protein. When you consume animals, you are eating their muscle which contains the protein from plants that the animals ate. There is not need for that. Just eat a variety of plants and you will be getting all of the protein you need!

Dr. Garth Davis speaks about consuming too much protein in the video below. He went from being a huge proteinaholic to a renowned plant-based doctor. He actually wrote a book called Proteinaholic, that I highly recommend.

You may also enjoy watching the video below by Dr. Michael Greger about the leading causes of death and how what we choose to eat can have a huge impact on our health.

So, free yourself from worry, embrace trying out this plant-based meal and see where it takes you! You might be surprised.

Ok here, we go! Below are some photos of the Scrumptious Shipwreck Dinner. Scroll down for the recipe. I hope you enjoy it. Let me know if you make it! If you love this one, I’ve got plenty more recipes to fall head over heels over. 😉

Baby steps… becoming plant-based doesn’t have to be hard or restricting! (Unlike 2021… haha!) I mean look at the colors and textures below! That’s not boring!

Scrumptious Shipwreck Casserole

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Serves: 6 Prep Time: 15 minutes Cooking Time: 20-25 minutes 20-25 minutes

Nutrition facts: 200 calories 20 grams fat

Ingredients

• 1- 796 ml can of tomatoes, diced or crushed
• 1-340 gram box of Cauli Crumble Veggie Grounds by Big Mountain Foods, or similar product from Yves, Gardein, etc.
• 1-300 gram box of Daiya Plant-based Mac and Cheese, Alfredo Flavour preferably, or Cheddar
• 1 large yellow onion, diced into 1/4" pieces
• 1 cup carrots, finely sliced
• 1 cup frozen green peas
• 1 cup frozen or canned corn
• 1 cup soy milk, or other plant-based milk
• 1 cup water or veggie broth
• 2 garlic cloves, diced
• 2 teaspoons oregano
• 1/2 teaspoon turmeric (optional)
• 1/2 teaspoon garlic powder
• 1/2 teaspoon black pepper
• 1/4 teaspoon salt
• OPTIONAL TOPPINGS:
• nutritional yeast, red chili flakes, paprika

Instructions

1. Dice onions, garlic and slice carrots.  In a large pot or frying pan, fry onions, keeping them moist with some of the water or veggie broth.
2. Once the onions are somewhat translucent, add the carrots and the garlic.  Fry, using more liquid to keep them from sticking to the pan.  Reduce the heat to low.
3. Next add the package of Cauli Crumble, (or other faux meat crumble) and the contents of the Daiya Mac and Cheese box.  Then, add the plant milk and the remainder of the water or broth. (Likely about 1/2 cup).  Stir well.
4. Add the rest of the ingredients, stirring as you go.
5. Once all of the ingredients are added, simmer for about 20 minutes or until the pasta is cooked "a la dente". Keep tasting until the pasta is just the right texture.  Alternatively, once the ingredients are all mixed in, instead of cooking on the stove, you could place the contents of the pot into a casserole dish to be cooked later.  Just bake in a preheated oven at 375 degrees Fahrenheit for about 15-20 minutes, testing the pasta for doneness at the 15 minute mark.  
6. Serve in bowls and top with nutritional yeast and chili flakes to taste.   This is excellent with a kale caesar salad in the same bowl.

                                                                                  www.thevibrantveggie.com

Notes

(* I don't recommend freezing this dish. The pasta doesn't taste as good as it could once it has been frozen.) If you have some kicking around, add a 1/2 cup of finely chopped mushrooms!

Want a delicious salad to serve this with? My Kale Caesar Salad tastes great right alongside it in the same bowl. Click here for the recipe. The dressing will stay fresh in your refrigerator for a couple of weeks.