21-day vegan kickstart _ a physicians committee for responsible medicine (pcrm) site

8/9/2019 21-Day Vegan Kickstart _ a Physicians Committee for Responsible Medicine (PCRM) Site

1/26

11/6/2014 21-Day Vegan Kickstart / a Physicians Committee for Responsible Medicine (PCRM) site

http://pcrm.org/kickstartHome/mealplan/gluten_free_meal_plan.cfm

Today's Message 21-Day Meal Plan Nutrition Webcasts Celebrity Tips Community Forum Resources

Gluten-Free Options

Notes:

1. Oats are not always made in an environment suitable for people with celiac, if you are looking for celiac-safe oats, look for oats

certified Gluten-free, such as Bobs Red Mill.

2. Tamari is a wheat-free soy sauce, again look for a Gluten-free version.

Green Apple Oatmeal

Rolled oats are steamed and flattened, creating a flaky texture that easily absorbs cooking liquid.

1 cup rolled oats

2 cups liquid

1 green apple, diced

If you like your oatmeal creamy, just mix the oats with water (or other liquid), then bring to a boil and simmer for a few minutes. If you like

it crunchier and less creamy, bring the liquid to a simmer first, over slightly less than medium heat. Then add the oats and stir. You can add

the apple while the oatmeal is cooking or add it completely fresh. Keep the oats at a very low simmer, cooking them for about 15 minutes.

Be sure to stir the oats occasionally, especially toward the end of the cooking process, so that they do not burn on the bottom of the pan. If

you are going to add a flavoring, add it about 5 minutes before you are done cooking the oats.

Per serving:

Calories: 202

Fat: 2.8 g

Saturated Fat: 0.5 g

Calories from Fat: 11.6

Cholesterol: 0 mg

Protein: 5.6 gCarbohydrates: 40.2 g

Sugar: 9.9 g

Fiber: 6.4 g

Sodium: 13 mg

Calcium: 37 mg

Iron: 1.8 mg

Vitamin C: 4.2 mg

Beta Carotene: 25 mcg

Vitamin E: 0.4 mg

Source: 21-Day Weight Loss Kickstart by Neal Barnard, M.D.; recipe by Jason Wyrick of the Vegan Culinary Experience.

Oatmeal Banana Bites

Makes 8 muffins

These muffin-like bites use only pureed banana as a sweetener, have no added oil, and use whole-grain oats and oat flour. Added plus: They

can be prepped in just minutes!

1 cup rolled oats

1 cup oat flour

1 teaspoon baking powder

1/4 teaspoon sea salt

1/2 teaspoon cinnamon

1/81/4 teaspoon freshly grated nutmeg

1 cup pureed overripe banana (roughly 2 large bananas, see note)

1 teaspoon vanilla extract
http://www.pcrm.org/kickstartHome/messages/http://www.pcrm.org/kickstartHome/mealplan/index.cfmhttp://www.pcrm.org/kickstartHome/resources/index.cfmhttp://www.pcrm.org/kickstartHome/forum/forums.cfmhttp://www.pcrm.org/kickstartHome/celebrity/silverstone/index.cfmhttp://www.pcrm.org/kickstartHome/webcasts/index.cfmhttp://www.pcrm.org/kickstartHome/mealplan/index.cfmhttp://www.pcrm.org/kickstartHome/messages/http://www.addthis.com/bookmark.php?v=300&winname=addthis&pub=pcrmweb&source=tbx32-300&lng=en-US&s=google&url=http%3A%2F%2Fpcrm.org%2FkickstartHome%2Fmealplan%2Fgluten_free_meal_plan.cfm&title=21-Day%20Vegan%20Kickstart%20%2F%20a%20Physicians%20Committee%20for%20Responsible%20Medicine%20(PCRM)%20site&ate=AT-pcrmweb/-/-/545b528648b14494/2&frommenu=1&uid=545b528698ef721e&ct=1&pre=http%3A%2F%2Fpcrm.org%2FkickstartHome%2Fmealplan%2F&tt=0&captcha_provider=nucaptcha


2/26


http://pcrm.org/kickstartHome/mealplan/gluten_free_meal_plan.cfm 2

2 tablespoons grain-sweetened vegan chocolate chips (optional)

Preheat oven to 350 F. In a mixing bowl, combine the oats, oat flour, baking powder, sea salt, cinnamon, and nutmeg. Stir through until

well combined. Add the banana and vanilla (and chocolate chips, if using) to the dry mixture, and stir through until combined. Using a cookie

scoop, place mounds of the batter (about 2 to 2 1/2 tablespoons) on to a baking sheet lined with parchment paper. Bake for 14 to 15

minutes, until set to the touch and a touch golden. Remove and let cool on pan for just a minute, then transfer to a cooling rack.

Note: Use an immersion blender and a deep cup to puree your bananas (this is easiest, but a blender or small food processor also work). It

produces a very liquefied mixture, not like what you can get through mashing.

Idea: Try adding raisins or other dried fruit in place of the optional chocolate chips.

Per muffin:

114 calories

2 g fat

0.3 g saturated fat

12% calories from fat

0 mg cholesterol

3 g protein

22 g carbohydrate

4 g sugar

3 g fiber

136 mg sodium

49 mg calcium

1 mg iron

2 mg vitamin C

8 mcg beta-carotene

0.1 mg vitamin E

Recipe contributed by Dreena Burton of www.plantpoweredkitchen.com.

Baked Marinated Chickpeas

Makes 2 servings

These scrumptious roasted chickpeas will quickly become a weekly go-to recipe in your home. They are a snap to prepare, and each chickpea

absorbs the seasoning during baking, making every nibble delicious!

2 cups canned chickpeas, rinsed

1 tablespoon balsamic vinegar

2 1/2 teaspoons tamari

1/2 teaspoon fresh rosemary, chopped (or 1 teaspoon fresh thyme or oregano)

1/2 teaspoon pure maple syrup

Preheat oven to 400 F (205 C). Line a baking sheet with parchment paper. On the baking sheet, add all ingredients and toss to combine.

Bake for 20 - 25 minutes, tossing chickpeas once or twice during baking, until the marinade is almost absorbed. Dont let dry out, remove

from the oven when still a little moist. (These are meant to still be tender, not crunchy). Serve warm for appetizers or at room temperature

for snacks.

Note: These chickpeas make a sensational topper for salads, pasta dishes, soups, and stir-fries. Also, leftovers can be lightly mashed with

condiments for a sandwich spread, or whizzed in a mini-food processor with lemon juice, garlic, and tahini for a chunkier hummus!

Per 1-cup serving:

Calories: 285

Fat: 4.3 g

Saturated Fat: 0.4 gCalories from Fat: 12.5

Cholesterol: 0 mg

Protein: 15 g

Carbohydrates: 48 g

Sugar: 3 g

Fiber: 10.2 g

Sodium: 432 mcg

Calcium: 86 mg

Iron: 5 mg

Vitamin C: 2.2 mcg


Vitamin E: 0.6 mg


3/26



Recipe contributed by Dreena Burton of www.plantpoweredkitchen.com.

Hummus

Serves 46

Hummus is a flavorful Middle Eastern bean dip made from chickpeas, lemon juice, and garlic. Usually served as a dip paired with pita bread or

with cauliflower or other fresh vegetables, it can also be used as a flavor powerhouse spread for sandwiches, wraps, and burgers.

1 clove garlic, smashed

Juice of 1 lemon

2 cups cooked, rinsed chickpeas

1 tablespoon tahini

1/2 teaspoon salt

Water

Per serving:

Calories: 128

Fat: 3.3 g



Cholesterol: 0 mg

Protein: 6.4 g

Carbohydrates: 19.4 g

Sugar: .6 g

Fiber: 4.4 g

Sodium: 244 mg

Calcium: 47 mg

Iron: 2.2 mg

Vitamin C: 5.4 mg


Vitamin E: .2 mg

Source:21-Day Weight Loss Kickstartby Neal Barnard, M.D.; recipe by Jason Wyrick of the Vegan Culinary Experience.

Ginger Banana Smoothie

Makes about 3 cups

2 very ripe bananas (with plenty of brown speckles)

1/2 cup ice1/4 teaspoon cinnamon

1/2-inch piece of ginger, thinly sliced

2 cups frozen fruit/berries (see below for suggested fruit and berry combinations)

1 cup nondairy milk (try almond milk or soymilk for the best flavor)

Combine the ingredients in a blender. Start your blender on the lowest setting and slowly crank it up as the smoothie starts to puree. (If you

were to start with the machine on high, youd end up with smoothie splattered all over the top and would probably have to stop your

blender several times to get the smoothie ingredients to rest back on the blades.) Once youre up to optimal speed, blend for about 2

minutes to get everything smooth.

Per serving:

Calories: 152

Fat: 1.4 g

Saturated Fat: 0.2 gCalories from Fat: 7.9

Cholesterol: 0 mg

Protein: 4.2 g


Sugar: 18.4 g

Fiber: 5.9 g

Sodium: 64 mg

Calcium: 130 mg

Iron: 2 mg

Vitamin C: 67.8 mg


Vitamin E: 0.6 mg


4/26




Moroccan Bean Stew with Sweet Potatoes

Serves 6

There's something about the warmth and complexity of the spices in Moroccan cuisine that inspires me to create new dishes using them.

This stew offers a heaping serving of black beans, chickpeas, and lentils, along with yellow-fleshed sweet potatoes that simmer in a fragrant,

intoxicating broth infused with cinnamon, cumin, coriander, ginger, fennel, garlic. Individual servings can be finished with slices of dried

roasted figs, a nice touch if serving to guests.

1 tablespoon water

1 teaspoon cumin seed

3/4 teaspoon ground cumin

1 1/2 teaspoons cinnamon

1 teaspoon ground coriander

1/2 teaspoon turmeric

1/2 teaspoon fennel seeds

1 teaspoon dried basil


Few pinches cayenne pepper (optional; I dont use it since our kids will find it too hot)

Freshly ground black pepper to taste

1 1/2 cups onion, diced

3-4 medium-large cloves garlic, minced or grated

3 3 1/2 cups yellow or orange-fleshed sweet potato, diced

1 can (14 ounces) black beans, rinsed and drained1 can (14 ounces) chickpeas, rinsed and drained

1 cup dry red lentils, rinsed

3 cups vegetable stock

3 1/2 cups water

1 1/2 tablespoon freshly grated ginger

In a large pot over medium heat, add the tablespoon of water with the spices and salt. Cook for a couple of minutes, and then add the

onion, garlic, and sweet potato. Stir through, cover, and cook for about 7-8 minutes, stirring occasionally, until the onions have started to

soften. Add all remaining ingredients except ginger, and increase heat to high to bring to boil. Once at a boil, reduce heat to medium-low,

cover, and cook for 20-25 minutes, until lentils are fully dissolved. Add fresh ginger, stir through, and serve.

Notes:

Before serving this soup, you could stir in several cups of baby spinach or chopped chard until just wilted.

This makes a decent batch. You can portion and freeze some of this soup, as it thaws and reheats very well.

Per serving:

Calories: 381

Fat: 2.8 g

Saturated Fat: .3 g


Cholesterol: 0 mg

Protein: 21 g

Carbohydrates: 71 g

Sugar: 7.5 g

Fiber: 19.2

Sodium: 397 mg

Calcium: 153 mg

Iron: 7.5 mg

Vitamin C: 17.4 mg


Vitamin E: 0.8 mg

Recipe from Let Them Eat Veganby Dreena Burton of www.plantpoweredkitchen.com.

Chickpea Salad Rolls

Makes 2 to 4 servings

l ate a lot of tuna sandwiches as a kid. While I loved eating those tuna sandwiches, I never felt very good afterwards. It could have been the

mayo, or the tuna itself, but my stomach felt off and my energy sagged. This mixture is not only lighter and healthier, but flat-out tastes

better!


5/26


6/26



Saut the onion, peppers, and garlic over medium heat until they are soft. Puree the onion, garlic, and peppers, creating what is called a

sofrito. Add about half the beans and puree these with the sofrito plus enough water to create a semi-thick soup. Return this to the pot and

add the remaining ingredients (except the potatoes and garnish). Bring the soup to a simmer. Add the potatoes and continue simmering

until theyre soft. Remove the bay leaf (or eat around it). Garnish with diced red onion.

Making It Simple: Forgo pureeing the onion, garlic, and peppers and simply leave them intact in the pan. Next, add 1 16-ounce can

vegetarian refried beans and 2 16- ounce cans black beans instead of pureeing the beans as called for in the standard recipe. Add enough

water to create a semi-thick soup and proceed as normal.

The Gourmet Touch: Use white balsamic vinegar instead of white wine vinegar.

Per serving:

Calories: 407Fat: 1.9 g


Calories from Fat: 3.9 g

Cholesterol: 0 mg

Protein: 20 g

Carbohydrates: 80 g

Sugar: 5 g

Fiber: 26 g

Sodium: 254 mg

Calcium: 208 mg

Iron: 7.5 mg

Vitamin C: 63.4 mg


Vitamin E: 0.7 mg


Gingered Melon

Makes 6 servings

This recipe is a refreshing twist on cantaloupe and uses ginger which can aid in digestion and often helps alleviate nausea.

1 large cantaloupe

1/2 teaspoon ground ginger

1 tablespoon chopped crystallized ginger

Cut melon in half and seed, then cut each half into chunks. Sprinkle ground and crystallized ginger over the melon chunks and stir. Chill and

serve.

Stored in a covered container in the refrigerator, leftover Gingered Melon will keep for up to 2 days.

Tip: To remove the melon rind, place the cut side of the melon on a cutting board. Use a chefs knife or serrated knife to carefully cut off the

rind starting from the top of the melon and working down to the cutting board, rotating the melon as needed. Make sure to secure the

melon with your opposite hand and keep your fingers tucked away from the knifes edge.

Per serving:

Calories: 54

Fat: 0.3 g


Calories from Fat: 4.6%

Cholesterol: 0 mg

Protein: 1.2 g


Sugar: 12.4 g

Fiber: 1.3 g

Sodium: 22 mg

Calcium: 13 mg

Iron: 0.3 mg

Vitamin C: 49.9 mg


Vitamin E: 0.1 mg

Source: The Survivors Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.


7/26



Penne al Forno

Serves 4

While you dont need to bake this dish, it finishes off nicely in the oven, helping everything set and giving the sauce a slightly caramelized

taste.

810 fresh basil leaves

2 carrots, sliced

2 stalks celery, sliced

2 zucchini, sliced

1/2 yellow onion, chopped

Water

16 ounces brown rice penne pasta

2 roasted red peppers, chopped

3 Roma tomatoes, chopped

68 green olives stuffed with garlic, sliced, or cup pitted whole kalamata olives

2 cups Basic Tomato Sauce (see below)

Options: 2 cups rinsed cooked cannellini beans

Roll the basil leaves tightly and slice them into ribbons. Over medium heat, saut the carrots, celery, zucchini, and onion for about 3 to 5

minutes (this will ensure they are soft enough by the time they are done baking and will help all the flavors meld). Bring the water to a boil.

Add the brown rice pasta and stir. Cook the pasta until it is slightly underdone (it will finish cooking in the oven). Immediately mix all the

ingredients together in deep baking dish. Cover the dish. Bake the pasta at 350 degrees F for 10 to 12 minutes. If you want to add the

beans, stir them into the pasta just after it comes out of the oven.

Making It Simple: Slice all the veggies and forgo sauting them. Just throw it all in a baking dish and bake it for about 15 to 20 minutes.

Tip: Cook the pasta after you are done preparing the veggies so that it does not sit for a long time.

Per serving:

Calories: 607

Fat: 4.4 g



Cholesterol: 0

Protein: 22 g

Carbohydrates: 119 g

Sugar: 14.8 g

Fiber: 10.9 g

Sodium: 133 mg

Calcium: 88 mg

Iron: 5.8 mg

Vitamin C: 103.3 mg


Vitamin E: 3.7 mg


Basic Tomato Sauce

Serves 3

Roma tomatoes are the tomatoes par excellence for sauces. They are inexpensive, and youll taste their depth of flavor and robustness in

the finished dish.

1/2 yellow onion, diced

2 cloves garlic, minced

4 medium tomatoes (preferably large Romas), chopped

1/4 cup water

1/8 teaspoon salt

1/4 teaspoon freshly ground pepper

1 teaspoon chopped fresh thyme or oregano or 1/2 teaspoon chopped fresh rosemary

Options: 1/4 teaspoon ground cumin; 3 tablespoons chopped fresh basil or cilantro

Over medium heat, saut the onion until it turns a rich brown color. Add the garlic and saut for 1 more minute. Add the tomatoes and then

the water and stir. Add the salt, pepper, and thyme/oregano/rosemary. Simmer the tomatoes until they turn into a sauce (only 3 or 4

minutes for a very fresh tomato sauce, and about 7 to 10 minutes for a smooth, heavily cooked sauce). Press on the tomatoes every 30


8/26



seconds or so as they cook to help them release their juices. Add extra water as needed to achieve the desired consistency.

Options: If you use cumin, add it along with the salt and pepper. If you are using fresh basil, stir it into the sauce immediately after it comes

off the heat. Only cook the sauce for 3 to 4 minutes and as soon as it comes off the heat, stir in the fresh cilantro.

Making It Simple: Instead of chopping and cooking down the tomatoes, stir in 12 ounces of crushed fire-roasted tomatoes and simmer the

sauce until its warm.

Per serving:

Calories: 24

Fat: 0.2 g

Saturated Fat: 0 g

Calories from Fat: 6.3Cholesterol: 0

Protein: 1 g


Sugar: 2.7 g

Fiber: 1.2 g

Sodium: 104 mg

Calcium: 17 mg

Iron: 0.4 mg

Vitamin C: 11.5 mg


Vitamin E: 0.4 mg

Collard Greens with Almonds

Makes 6 servings

Collards are a great source of highly absorbable calcium and along with other members of the cruciferous vegetable family (broccoli, kale,

cauliflower, Brussels sprouts and rutabaga), theyve been shown to be especially helpful in eliminating excess estrogen from a womans body

and reducing breast cancer risk.

1/4 cup slivered almonds

1 pound collard greens (about 1 large bunch), rinsed and thick stems removed

1 tablespoon rice vinegar

1 small garlic clove, minced or pressed

In a small skillet, toast almonds over medium heat for 1 to 2 minutes until golden in color. Set aside.

To remove stems from collards, one at a time, hold the stem end and strip the leaf away from the stem. Repeat this for each green. Layer 5

collard leaves (stems removed). Roll into cylinder and slice crosswise into thin strips. Repeat until all leaves are sliced. In large saucepan,bring 2 inches water to a boil over high heat. Add greens, cover, and steam for 4 minutes.

In a small bowl, whisk vinegar and garlic together until blended. Toss greens with dressing and garnish with toasted almonds. Serve hot.

This dish is best when eaten immediately. Steamed greens will keep refrigerated for one to two days when not dressed. Wait to add the

vinegar and raw garlic until ready to serve.

Per serving:

Calories: 44

Fat: 2.5 g



Cholesterol: 0 mg

Protein: 2.4 g


Sugar: 1.2 g

Fiber: 2.4 g

Sodium: 11 mg

Calcium: 103 mg

Iron: 1 mg

Vitamin C: 11.9 mg


Vitamin E: 1.7 mg



9/26



Sweet Potato Lentil Chili

Serves 6

Red lentils work nicely to thicken this chili, while the sweet potato gives a mellow, smooth contrast to the spices.

splash of water

1 3/4 cups onions, diced

1 cup celery, diced

2 - 2 1/2 cups orange-fleshed sweet potatoes, peeled and cut in 1 inch cubes

3 large cloves garlic, minced

1 teaspoon sea salt

Ground black pepper to taste

2 teaspoons chili powder

1 teaspoon paprika

1/2 teaspoon freshly grated nutmeg

1/2 teaspoon cumin

1/4 teaspoon cinnamon

1/2 teaspoon crushed red pepper flakes (or to taste)

1 1/4 cups dry red lentils

2 1/2 cups water

1 - 28 oz can crushed tomatoes

1 - 14 oz can black or kidney beans, rinsed

1 bay leaf

3 tablespoons freshly squeezed lime juice

Lime wedges (for serving)

In large pot on medium heat, add water, onions, celery, sweet potatoes, garlic, salt, pepper, and spices, and stir through. Cover and cook for

6 to 8 minutes, stirring occasionally; reduce heat if onions are sticking to bottom of pot. Rinse lentils. Add to pot with water, tomatoes,

beans, and bay leaf, and stir to combine. Increase heat to bring to a boil. Reduce heat to low, cover, and simmer for 25 minutes or until

sweet potatoes are softened, stirring occasionally. Stir in lime juice and serve portions with lime wedges.

Cooking Note: If you only have whole or diced tomatoes, use a hand blender to 'crush' them: first pour off some liquid from can into pot,

then use a hand blender to puree tomatoes directly in the can.

Per serving:

Calories: 306

Fat: 1.4 g


Calories from Fat: 3.9Cholesterol: 0 mg

Protein: 18.5 g

Carbohydrates: 58.6

Sugar: 9.7 g

Fiber: 15.1 g

Sodium: 451 mg

Calcium: 136 mg

Iron: 7.4 mg

Vitamin C: 31 mg


Vitamin E: 1.8 mg

Recipe from Eat, Drink & Be Veganby Dreena Burton of www.plantpoweredkitchen.com.

Mango Sassy Smoothie

Makes 2-3 servings

This is an adaptation of the Indian beverage Mango Lassi. Instead of using soy yogurt, lime juice is added to non-dairy milk to lend tartness,

making it lighter to drink (and suitable for those with a soy allergy).

1 cup frozen or fresh mango chunks

1 cup plain or vanilla non-dairy milk

4-6 teaspoons freshly squeezed lime juice (see note)

1/3 ice cubes (for blending)

1-2 teaspoons pure maple syrup or agave nectar

ice cubes (for serving)


10/26



With a hand blender or in a blender, combine mango, milk, lime juice (starting with 4 tsp), and ice cubes and blend until smooth. Taste test,

and add more lime juice or maple syrup if desired. Pour into individual glasses with a few ice cubes and serve.

Note: For a twist, add a handful of frozen or fresh raspberries or strawberries to the blend.

Idea: Pour leftovers into popsicle molds and freeze for Sass-icles!

Per serving:

Calories: 132

Fat: 2.2 g



Cholesterol: 0 mgProtein: 4.7 g

Carbohydrates: 25.6

Sugar: 16.2 g

Fiber: 2.8 g

Sodium: 74 mg

Calcium: 164 mg

Iron: 1.4 mg

Vitamin C: 27 mg


Vitamin E: 2.6 mg


Creamy Tofu Palak Paneer

Makes 4 to 6 servings

For the tofu paneer:

1 16-ounce (500 g) block firm tofu

1 tablespoon (15g) grated fresh ginger or ginger paste

1 tablespoon (15 ml) lemon or lime juice

1 teaspoon (2.5 g) garam masala

salt, to taste

For the palak:

1 teaspoon (2.5 g) ground cumin

1 teaspoon (2.5 g) ground coriander

1/2 teaspoon (1 g) chili powder or crushed red pepper1/2 teaspoon (1 g) turmeric (optional)

1 teaspoon (5 g) grated fresh ginger

2 tomatoes, chopped

salt, to taste

1/2 cup (75 g) chopped onion

2 bunches fresh spinach, chopped roughly and boiled in about 1/4 cup (60 ml) water until tender, or 1 16-ounce (315 g) bag frozen spinach

(approximately 4 cups steamed)

1/3 cup (80 g) plain soy yogurt or other plant-based yogurt

To prepare the tofu, place it in a flat colander (or plate) with a weight on top for at least half an hour, or preferably overnight, keeping it in

the refrigerator. One can also use a tofu press to prepare it. Ensure all the water is drained and the tofu is suitable to marinate. Cut tofu into

cubes or roughly one-inch (2.5 cm) squares.

While tofu is being pressed, mix together ginger, lemon or lime juice, garam masala, and salt in a bowl adding water to the mixture if its too

thick.

Put the tofu cubes in the freshly-prepared marinade in a baking pan and let it stand about 30 minutes to an hour, turning it a couple of

times to make sure all the surfaces absorb the marinade.

Optional step if oven is available, otherwise just simmer tofu along with spinach in step below:

Bake tofu for about 20 minutes at 300 F (150 C).

While tofu is cooking, heat a large saut pan and dry roast cumin, coriander, chili powder or crushed red pepper, and turmeric over low heat,

otherwise the spices will burn. Add ginger and tomatoes with any liquid from the tomatoes. Cook mixture over medium heat until the juice

from the tomatoes is almost evaporated and the tomatoes are cooked.

Separately, in a large saut pan add a little salt to the chopped onion and fry it in its own juice. Add steamed spinach (and tofu if no oven).

Add tomato and spice mixture and let the mixture simmer for a few minutes to absorb the water. Then add plant-based yogurt, mixing

thoroughly. Add tofu cubes and cook until warmed through.


11/26



Per serving (1/4 of recipe):

144 calories

5.9 g fat

1.1 g saturated fat

34.5% calories from fat

0 mg cholesterol

14.8 g protein

12.9 g carbohydrate

4.8 g sugar

5.3 g fiber

420 mg sodium

466 mg calcium

8.2 mg iron

32 mg vitamin C

8945 mcg beta-carotene

3.4 mg vitamin E

Recipe by Nandita Shah

Carrot Halwa

Makes 2 cups (4 to 6 servings)

Serve this delicious dessert hot or at room temperature.

1/4 cup (25 g) raw cashews4 cups (460 g) grated carrots

1/4 cup (35 g) golden raisins

1/2 teaspoon (1 g) ground cardamom

1/4 teaspoon (5 g) agave nectar, raw sugar, or jaggery, or to taste

1 teaspoon (40 g) roasted almond slivers, for garnish (optional)

To make cashew paste, place 1/4 cup (25 g) raw cashews in 1 cup (250 ml) of water to soak for half an hour. After cashews are soaked,

place them in a food processor and process into a fairly smooth paste. To achieve a more paste-like texture, pour out the water and continue

to grind the cashews and then add a little water if needed to achieve desired consistency.

In a medium sauce pan with a steamer, cook carrots until tender when pierced with a fork. Add cashew paste, raisins, and cardamom and

cook until heated through, about 2 minutes. Taste the dish and add agave nectar, raw sugar, or jaggery as desired. Garnish with almond

slivers before serving, if desired.


115 calories

3.8 g fat

0.7 g saturated fat


0 mg cholesterol

2.7 g protein

19.8 g carbohydrate

10 g sugar

4.2 g fiber

70 mg sodium

45 mg calcium

1.2 mg iron

5 mg vitamin C9786 mcg beta-carotene

1.3 mg vitamin E


Potato and Cauliflower Curry (Aloo Gobi)

Makes 6 servings

Turmeric and other Indian spices are getting more and more attention for their anti-cancer properties. Put them with known cancer-fighting

vegetables and youre in for real health food. For a hotter curry, increase the amount of cayenne.

1 onion, chopped or thinly sliced

1 15-ounce can chopped tomatoes (425 grams), or 1 1/2 cups (250 grams) freshly chopped tomatoes


12/26



1/8-1/4 teaspoon (.5 gram) cayenne pepper

1/4 teaspoon (.75 gram) cinnamon

1/4 teaspoon (1 gram) ground ginger

1/2 teaspoon (1 gram) ground coriander

1/2 teaspoon (1 gram) turmeric

1/2 (1 gram) teaspoon cumin seeds

head cauliflower, broken or cut into bite-size florets (3-4 cups)

2 medium potatoes, chopped (peeling optional)

1/2 teaspoon (2.5 grams) salt

Heat 1/2 cup (125 milliliters) water in a large pot. Add onion and cook over medium-high heat for about 3 minutes, stirring occasionally,

until onion begins to soften. Reduce heat to medium. Add potatoes and cauliflower. Continue cooking, stirring often, for about 5 minutes.

Add water, 1/4 cup at a time, if needed to prevent sticking.

Toast cumin seeds, turmeric, coriander, ginger, cinnamon, and cayenne in a dry skillet over medium heat for about 2 minutes, stirring

constantly. Add spices to vegetables along with tomatoes, and salt. Stir to mix, then cover and simmer for about 20 minutes until flavors are

blended.

Stored in a covered container in the refrigerator, leftover Potato and Cauliflower Curry will keep for up to 3 days.

Variation: For a sweeter curry, add 1/2 cup golden raisins or 2 tablespoons of apple juice concentrate in with the tomatoes and salt.

Per serving:

Calories: 91

Fat: 0.4 g



Cholesterol: 0 mg

Protein: 2.7 g


Sugar: 5.6 g

Fiber: 3.9 g

Sodium: 302 mg

Calcium: 53 mg

Iron: 2.3 mg

Vitamin C: 30 mg


Vitamin E: 0.6 mg


Brown Basmati Rice

Makes 3 1-cup servings

If you desire a less fragrant brown rice, leave out the cardamom pods, cloves and cinnamon for a plain brown rice.

1 cup (150 g) dry brown basmati rice

2 cardamom pods

salt, to taste

1 whole clove (optional)

1 cinnamon stick (optional)

Place rice in 2 cups (500 ml) water for 1 to 2 hours. The soaking is not necessary but helps to reduce the time of cooking and the rice will benice and fluffy. In a medium saucepan, roast cardamom pods (and clove and cinnamon, if using) over low heat until you get an aroma. Add

soaked rice with soaking water and a bit of salt to the pan. Cook over low heat until rice is tender. You may wish to cover the pot but then

you have to keep an eye on it. You may need to add a bit of water if the rice is not well cooked when all the water is gone. Alternately you

can cook this in a rice cooker.

Tip: If you turn off the heat before the rice is cooked, so that you can cook it in more water later, the rice will remain hard. Make sure the

rice is cooked according to your preference before turning down the heat. You may then add a bit of water at the time of reheating.


223 calories

1.1 g fat

0.2 g saturated fat



13/26



0 mg cholesterol

4.6 g protein

48.5 g carbohydrate

0.4 g sugar

3.6 g fiber

153 mg sodium

16 mg calcium

0.8 mg iron

0 mg vitamin C

0 mcg beta-carotene

0.1 mg vitamin E


Spinach, Beet, and Orange Salad with Ginger-Agave Dressing

Makes 4 servings

Beets pair beautifully with citrus, and this salad is a delicious example. Beets come in a variety of colorsnot only several shades of red and

purple, but also pink, yellow and even white!

2 small beets, scrubbed and trimmed, stems removed

6 cups baby spinach

2 medium oranges, peeled and cut into sections

4 tablespoons rice vinegar

2 tablespoons agave nectar2 teaspoon paprika

2 teaspoons grated fresh ginger

1/2 teaspoon chili powder

juice of 1 lime

1. Preheat oven to 400 F. Wrap each beet in foil to seal. Place beets on a baking sheet. Roast beets until fork tender; this may take as little

as 40 minutes or as much as 1 hour and 20 minutes depending on the size of the beets. Let beets cool, unwrap, and peel beets under

running water. Cut beets into bite-size wedges.

2. Arrange spinach on a platter and top with beets and oranges.

3. To prepare the dressing: Add vinegar, agave nectar, paprika, ginger, and chili powder to a saucepan and bring to a boil. Add lime juice. Let

dressing cool and drizzle over spinach salad.

I didnt know that: Have you ever wondered what to do with those beautiful green leafy beet tops? They dont have to go to waste, the tops

are very nutritious and can be lightly steamed or served fresh in a salad mix.


89 calories

0.5 g fat

0.1 g saturated fat


0 mg cholesterol

2.5 g protein

20.6 g carbohydrate

13.5 g sugar

3.5 g fiber

59 mg sodium

100 mg calcium

2.3 mg iron

51.1 mg vitamin C


1.5 mg vitamin E

Source: The Get Healthy, Go Vegan Cookbook by Neal Barnard, M.D. Recipe by Robyn Webb.

Jamaican Stir-Fry

Serves 2

Tropical flavors pop out of this dish. Spiciness from the habanero and ginger, sweetness from the plantains and bell pepper, and the heady

aroma of allspice give you something new to discover in each bite.


14/26



1 red bell pepper, sliced

1/2 red onion, sliced

1 plantain, sliced


1 teaspoon grated fresh ginger

1/2 habanero, minced (use a jalapeo or serrano for much less heat)

1 teaspoon curry powder

1/2 teaspoon allspice

1/2 teaspoon fresh thyme

Pinch salt

2 tablespoons almond milk

1 1/2 cups cooked long-grain rice

Over medium-high heat, saut the bell pepper and onion until they start to soften. Add the plantain. Once it starts to brown, reduce the

heat to medium. Add the garlic, ginger, minced pepper, curry powder, allspice, thyme, and salt; saut for about 30 seconds. Remove from

the heat and immediately stir in the almond milk, which will create a light curry that just sticks to the veggies. Serve over the cooked rice.

Making It Simple: Add the bell pepper, red onion, plantain, garlic, ginger, and pepper and cook it all at the same time over medium heat until

soft. Add the spices and continue with the above recipe.

Tip: Look for plantains that are not quite ripe, with just a few brown spots on the peel. They are more starchy than sweetthat is, more like

a potato than a bananaand that will make a great stir-fry.

Per serving:

Calories: 354

Fat: 2.1 g


Calories from Fat: 5

Cholesterol: 0

Protein: 6.3 g

Carbohydrates: 82 g

Sugar: 11.9 g

Fiber: 9.3 g

Sodium: 173 mg

Calcium: 66 mg

Iron: 2.1 mg

Vitamin C: 94.5 mg


Vitamin E: 1.4 mg


Huevos Rancheros

Serves 34

A good-quality salsa and tostada make all the difference in this Mexican treat. Theyll take this recipe from good to spectacular!

Breakfast Scramble ingredients from Day 7

1/2 teaspoon chili powder

1/2 cup salsa

34 tostadas

3 tablespoons chopped fresh cilantro

1 Roma tomato, diced

Follow the directions for the Breakfast Scramble, adding the chili powder when you add the turmeric. After the scramble has fully cooked, stir

in the salsa. Place equal portions of the scramble on each tostada, then top with the cilantro and tomato.

Leftovers: Warm the scramble over medium heat for about 3 minutes, adding the chili powder and salsa to the scramble about 1 minute

after you start warming it. Cook for another 2 minutes and then top with the other ingredients.

Per serving:

Calories: 176

Fat: 4.8 g



Cholesterol: 0

Protein: 9.9 g



15/26



Sugar: 2.5 g

Fiber: 3.7 g

Sodium: 922 mg

Calcium: 156 mg

Iron: 2.8 mg

Vitamin C: 8.5 mg


Vitamin E: 0.8 mg


Garlic Hash Browns with Kale

Serves 2

Hash browns are a comfort food, and they dont have to be heavily fried to be good. The added garlic makes them irresistible.

2 Yukon Gold potatoes, shredded

1/4 teaspoon salt

23 large kale leaves, shredded


Nonstick cooking spray

1/2 teaspoon freshly ground black pepper

Options: 2 cups shredded sweet potato

Rinse the shredded potatoes and pat them dry. Mince the garlic. Spray a skillet with nonstick cooking spray. Over medium-high heat, saut

the potatoes with the salt until the potatoes are crisp. Once the potatoes are done, add the kale and garlic to the pan and continue sauting

everything for about 2 more minutes. Remove from the heat. Add the pepper.

Options: Substitute 2 cups shredded sweet potato for the shredded Yukon Gold potatoes.

Core Concept: You dont need very much oil to get these, or most other foods, crisp. You just need a whiff of cooking spray so the potatoes

dont stick to the pan.

Per serving:

Calories: 210

Fat: 0.9 g



Cholesterol: 0 mg

Protein: 7.2 g


Sugar: 2.6 g

Fiber: 5.5 g

Sodium: 343 mg

Calcium: 135 mg

Iron: 3.3 mg

Vitamin C: 99.9 mg


Vitamin E: 1.2 mg


Oatmeal with Fig and Mint

Serves 2

Rolled oats are steamed and flattened, creating a flaky texture that easily absorbs cooking liquid.

1 cup rolled oats

2 cups liquid

1/4 cup pureed fresh figs

1 tablespoon chopped fresh mint

If you like your oatmeal creamy, just mix the oats with water (or other liquid), then bring to a boil and simmer for a few minutes. If you like

it crunchier and less creamy, bring the liquid to a simmer first, over slightly less than medium heat. Then add the oats and stir. You can add

the apple while the oatmeal is cooking or add it completely fresh. Keep the oats at a very low simmer, cooking them for about 15 minutes.

Be sure to stir the oats occasionally, especially toward the end of the cooking process, so that they do not burn on the bottom of the pan. If

you are going to add a flavoring, add it about 5 minutes before you are done cooking the oats.


16/26



Per serving:

Calories: 170

Fat: 2.7 g



Cholesterol: 0

Protein: 5.5 g

Carbohydrates: 31.8

Sugar: 2 g

Fiber: 4.8 g

Sodium: 12 mg

Calcium: 38 mg

Iron: 1.8 mg

Vitamin C: 0.7 mg


Vitamin E: 0.2 mg

Source: 21-Day Weight Loss Kickstartby Neal Barnard, M.D.; recipe by Jason Wyrick of the Vegan Culinary Experience.

Summer Pasta and Bean Salad with Fresh Tomatoes and Basil

Makes six 1 1/2-cup servings

I made this recipe with the fresh basil and tomatoes from the farmers market, its delicious and a snap to make. This is a great dish to share

at picnics or potlucks.

8 ounces dry whole-wheat rotini or other shaped pasta

2 large tomatoes, chopped

1/2 red onion, thinly sliced

3 green onions, thinly sliced

1/2 cup chopped fresh basil

1 15-ounce can white beans, drained and rinsed

1 teaspoon dried oregano

2 tablespoons balsamic vinegar

kosher or sea salt, to taste

freshly ground black pepper, to taste

1. Cook pasta according to package directions. Drain and rinse.

2. Combine pasta with remaining ingredients and let stand for 30 minutes at room temperature prior to serving.


219 calories

0.9 g fat

0.2 g saturated fat


0 mg cholesterol

11.2 g protein

44.7 g carbohydrate

4.1 g sugar

7.2 g fiber

232 mg sodium

84 mg calcium

3.4 mg iron

10.5 mg vitamin C


1.2 mg vitamin E

Source: The Get Healthy, Go Vegan Cookbookby Neal Barnard, M.D. Recipe by Robyn Webb.

Mali Chips

Serves 4

This recipe shows you the beautiful colors of Mali: red, green, and yellow. Zucchini, sliced into rounds, makes a low-fat alternative to fried

corn chips.

4 zucchini

1/2 cup Basic Salsa (see below)


17/26



Slice the zucchini into 1/4-inch-thick rounds and set them aside (these are the chips for the salsa and guacamole). You can serve the

guacamole and salsa separately or you can stir them together.

Tip: If your zucchini is small, you can slice it along the diagonal to make bigger chips.

Per serving:

Calories: 38

Fat: .7 g


Calories from Fat: 14.8 g

Cholesterol: 0 mg

Protein: 2.5 g

Carbohydrates: 7 g

Sugar: 5.4 g

Fiber: 2.2 g

Sodium: 145 mg

Calcium: 34 mg

Iron: 0.8 mg

Vitamin C: 40.3 mg


Vitamin E: 0.3 mg


Basic Salsa

Makes about 3 1/2 cup servings

Salsas that are crushed instead of pureed tend to be superior. Crushing pushes the flavor out of the ingredients into the saucy part of the

salsa without homogenizing it, creating a more complex taste.

1/4 red onion, diced

3 Roma tomatoes, diced and crushed

1 jalapeo, stem and seeds removed, minced (use serrano or habanero

peppers if you want a hotter salsa)

1 clove garlic, minced

1/8 teaspoon coarse sea salt

1/4 teaspoon ground cumin

2 tablespoons chopped fresh cilantro

Juice of 1 lime

Options: 1/2 cup corn; 1/2 cup cooked rinsed black beans; 1 minced chipotlein adobo sauce

Place all the ingredients in a bowl in which you can crush them until the tomatoes are mostly pulped (a potato masher works just fine for

crushing them, and a Mexican molcajete, a sort of mortar and pestle, works wonders). Give everything a quick stir to make sure all the

ingredients are evenly distributed. Allow the salsa to sit for at least 10 minutes for the flavors to meld.

Options: Stir any or all of the optional ingredients into the salsa after the main ingredients have been crushed.

Making It Simple: Instead of crushing the ingredients, pulse them three or four times in a food processor.

The Gourmet Touch: Before cutting the tomatoes and jalapeo, place them in a dry pan over medium heat (a cast-iron skillet works best)

and pan-roast them. You will see the tomatoes and jalapeo soften and then develop some spots of charring. Rotate the tomatoes and

peppers until at least a quarter of their surface area has blackened. Remove the stem and seeds from the pepper. Give the tomatoes and

pepper a quick chop, then crush them with the other ingredients.

Per 1/2 serving:

Calories: 22

Fat: 0.2



Cholesterol: 0 mg

Protein: 0.8 g

Carbohydrates: 5 g

Sugar: 2.5 g

Fiber: 1 g

Sodium: 102 mg

Calcium: 15 mg

Iron: 0.4 g

Vitamin C: 14.7 mg


18/26




Vitamin E: 0.3 mg


Savory French (Puy) Lentils

Serves 3-4

These lentils are quick to prepare, and have earthy, savory seasonings. Perfect to serve over brown rice, quinoa, or pureed squash or sweet

potatoes.

3/4 cup dry French (puy) green lentils, rinsed2 1/4 cups water

1 mushroom bouillon cube

3 large garlic cloves, minced or grated

1 teaspoon dried rosemary

3/4 teaspoon dried thyme

1/2 teaspoon dried savory

1/4 teaspoon dry mustard

1 dry or fresh bay leaf

1/2 teaspoon blackstrap molasses

freshly ground black pepper to taste

lemon wedges (for serving)

In a saucepan on high heat, combine all ingredients, except lemon wedges, and stir to combine. Bring to a boil, stir, then reduce heat to

medium-low, cover, and cook for 3540 minutes, or until lentils are tender and have absorbed most of the water. (If more water is needed

to soften lentils, add 34 tablespoons of boiled water). Remove from heat and season with additional pepper if desired. Serve with lemon

wedges for squeezing over portions.

Per serving:

Calories: 147

Fat: .8 g



Cholesterol: 0

Protein: 10.7 g

Carbohydrates: 26 g

Sugar: 1.1 g

Fiber: 7.2 gSodium: 23 mg

Calcium: 51 mg

Iron: 4.6 mg

Vitamin C: 3.2 mg


Vitamin E: 0.2 mg


Mango Lime Sorbet

Serves 6

This dessert is a silky smooth sorbet inspired by the lush flavors of Thailand.

2 cups pureed partially frozen mango

1/2 cup agave nectar

Juice of 2 limes

This recipe works best if the mango is frozen, and then allowed to thaw for about 15 minutes. Once it has partially thawed, puree the mango

along with the agave and lime juice. Pour the puree into a shallow glass or metal bowl and then place it in the freezer. After 30 minutes, stir

the puree, then repeat every 15 minutes thereafter until you are ready to serve.

Making It Simple: Use store-bought frozen mango to avoid peeling and deseeding several fresh mangoes.

Core Concepts: The freezing process accentuates tartness and reduces the sweet flavor. That means the puree should be slightly less tart

and slightly sweeter than you expect the final product to be.

Per serving:

Calories: 109


19/26


20/26




Cholesterol: 0

Protein: 2.9 g

Carbohydrates: 36 g

Sugar: 4.7 g

Fiber: 1.6 g

Sodium: 15 mg

Calcium: 15 mg

Iron: 2 mg

Vitamin C: 0 mg


Vitamin E: 0.1

Source: 21-Day China Kickstart Menu

Lettuce Wraps

Serves 4

12 ounces dried, flavored tofu

3 tablespoons chopped garlic

2 tablespoons chopped ginger

2 1/2 cups shiitake mushrooms, chopped

1 cup bean sprout

1 carrot cut into fine strips

1 head lettuce, use large leaves1 tbsp low-sodium soy sauce

1/2 lemon, squeezed 1/4 teaspoon red pepper flakes (optional)

salt and pepper, to taste

Stir fry chopped garlic, ginger and carrot with some water in wok for a few minutes until soft. Add the shiitakes and soy sauce, salt and

pepper and red pepper flakes, if using. Cook for 5-10 minutes, then add the dried tofu cook for another 2-5 minutes. Spoon the mixture into

the lettuce leaves, add a few drops of lemon juice, and roll them up! This dish goes well served over brown rice.

Per serving:

Calories: 157

Fat: 8 g

Saturated Fat: 1 g


Cholesterol: 0

Protein: 15.7 g


Sugar: 2.7 g

Fiber: 1.9 g

Sodium: 277 mg

Calcium: 231 mg

Iron: 3 mg

Vitamin C: 10.1 mg


Vitamin E: 0.5 mg


Pumpkin and Tomato Soup

Serves 2

3 1/2 cups water

1 1/4 cup cherry or grape tomatoes

1 small pumpkin, pulped and cubed

1 carrot, cubed,

1 fuji apple, pealed, cubed

3 pieces oyster mushroom

Add water to sauce ban with carrot and bring to a boil. Reduce heat to a simmer for 3 minutes. Add pumpkin, bring to boil, simmer for 7

minutes. Add apple, bring to boil, simmer for 2 minutes. Add tomatoes and mushroom and simmer for a final 10 minutes.


21/26



Per serving:

Calories: 178

Fat: 1.5 g



Cholesterol: 0 mg

Protein: 9.8 g


Sugar: 20.3 g

Fiber: 10.9 g

Sodium: 86 mg

Calcium: 64 mg

Iron: 4.1 mg

Vitamin C: 27.2 mg


Vitamin E: 2 mg


Steamed Eggplant with Garlic

Serves 2

1 pound medium eggplants, peeled

1 1/2 teaspoons sesame oil

2 cloves minced garlic1 teaspoon numb pepper powder (need to find in Asian market)

1/4 teaspoon salt

1 tablespoon low-sodium soy sauce

1 teaspoon balsamic vinegar

1 teaspoon sugar

2 green onions, chopped

1/2 teaspoon crushed red pepper

Wash and peel eggplants, steam for 10 minutes with high heat (or microwave for 8 minutes at high heat). Remove eggplants, allowing to

cool for several minutes and then and cut into long strips.

Heat the sesame oil in wok or sauce pan and then add in the garlic until fragrant and crispy. Add in all remaining ingredients in, except

eggplant. Once the sauce is mixed and heated thoroughly, add in steamed eggplant strips.

Serve over brown rice.

Per serving:

Calories: 195

Fat: 4.6 g



Cholesterol: 0 mg

Protein: 6.8 g


Sugar: 15.4 g

Fiber: 20.4 g

Sodium: 576 mg

Calcium: 75 mg

Iron: 2.2 mg

Vitamin C: 16.9 mg


Vitamin E: 2 mg


Steel Cut Oats (in-an-instant!)

Makes 2-3 servings

Steel cut oats are incredibly nutritious, and make the most satisfying cereal. But, they take some time to cook, and we need quicker fixes in

the morning. The trick to making these oats quickly is to first grind the oats in a blender. The oats then cook up more like a porridge,

similar to the cream of wheat I remember from childhood, and cook in a mere five minutes! Now, you can have your morning steel cut


22/26



oats in, well, almost an instant. Since children can sometimes be fussy about the texture of whole grains, you may find they love this

oatmeal when they might be fussy about the whole steel cut oats.

3/4 cup ground steel cut oats (see note)

2 cups water (see note)

Pinch salt

1/4 - 1/2 teaspoon cinnamon (to taste)

Few pinches freshly grated nutmeg (if desired)

4-6 tablespoon non-dairy milk for serving (plus more for serving if desired, see note)

In a saucepan, combine oats, water, salt, cinnamon and nutmeg over medium heat. Whisk almost continuously, while mixture starts to

come to a low boil. Reduce heat to medium-low as it is thickening and starting to bubble. Once thickened, add non-dairy milk and stir in(use a large spoon at this stage as whisking will be difficult). Serve oatmeal immediately, topping with another drizzle of non-dairy milk (as

oatmeal with thicken more as it sits), and adding chopped fresh fruit, nuts, dried fruit, and/or a sprinkle of unrefined sugar or drizzle of

maple syrup if desired.

Notes:

1. Place steel cut oats in a blender and pulse/puree until you have a flour-like consistency. I usually do this in batches of about 2-3 cups,

and store the extra flour in a container for quick use in cookies and this porridge. After blending and you have a flour, measure out the

3/4 cup needed for this recipe.

2. Try substituting organic apple cider (juice, that is, not vinegar!) for the water a naturally sweet and delicious switch-up!

3. If using a vanilla nondairy milk, it will add extra sweetness and a light vanilla flavor to this oatmeal. Feel free to sweeten more to taste

with a sprinkling of unrefined sugar (coconut sugar is especially nice!), or a drizzle of pure maple syrup.

Per serving:

Calories: 111Fat: 2.1 g

Saturated Fat: .4 g


Cholesterol: 0 mg

Protein: 4.3 g

Carbohydrates: 19 g

Sugar: 1.1 g

Fiber: 3.1 g

Sodium: 144 mg

Calcium: 61 mg

Iron: 1.4 mg

Vitamin C: 0.1 mg


Vitamin E: 0.5 mg

Recipe from Let Them Eat Veganby Dreena Burton of www.plantpoweredkitchen.com.

Red Curry Chickpea and Sweet Potato Soup

Serves 2

This very quick soup has heartiness from the sweet potato and chickpeas, as well as a mellow spinach flavor. It bursts with the myriad

ingredients found in the Thai curry paste.

2 tablespoons Thai red curry paste

2 cups water

1 small sweet potato, chopped into small, bite-size pieces (about 1 cup worth)

1 cup cooked, rinsed chickpeas

1 cup baby spinach leaves

Place a dry soup pot over medium heat. Add the red curry paste and slowly stir it for about 2 minutes. Slowly stir in the water, making sure

the curry paste thoroughly integrates with the water. Add the sweet potato and chickpeas. Simmer the soup for about 5 minutes, until the

sweet potatoes are al dente. Add the spinach immediately after you remove the soup from the heat.

Per serving:

Calories: 189

Fat: 2.3 g



Cholesterol: 0 mg

Protein: 8.8 g


23/26




Sugar: 5.1 g

Fiber: 8.4 g

Sodium: 48 mg

Calcium: 84 mg

Iron: 3.2 mg

Vitamin C: 16.4 mg


Vitamin E: 1 mg


Berry Blaster Smoothie

Makes about 3 cups

1 very ripe banana (with plenty of brown speckles)

1/2 cup ice

1/2 cup blueberries

1/2 cup sliced strawberries

1/2 cup raspberries

3-4 mint leaves

1 cup nondairy milk (try almond milk or soy milk for the best flavor)

Combine the ingredients in a blender. Start your blender on the lowest setting and slowly crank it up as the smoothie starts to puree. (If you

were to start with the machine on high, youd end up with smoothie splattered all over the top and would probably have to stop yourblender several times to get the smoothie ingredients to rest back on the blades.) Once youre up to optimal speed, blend for about 2

minutes to get everything smooth.

Per serving:

Calories: 113

Fat: 1.8 g


Calories from Fat: 13 g

Cholesterol: 0 mg

Protein: 3.9 g


Sugar: 11.8 g

Fiber: 4.4 g

Sodium: 49 mgCalcium: 114 mg

Iron: 1.2 mg

Vitamin C: 27.7 mg


Vitamin E: 1.6 mg


Chickpea Sensation Patties

Makes 7 or 8 patties

These patties are tender and satisfying, made with all whole-food ingredients, and absolutely delicious, especially when served with Balsamic

Maple Sauce!

splash of water (for sauteeing vegetables)

1 1/2 cups chopped onion

1 cup chopped celery

pinch sea salt

freshly ground black pepper, to taste

2 cups cooked chickpeas (drained)

2 medium-large garlic cloves, quartered

2 tablespoons vegan Worcestershire sauce (see note for gluten-free option)

2 tablespoons tamari or coconut aminos (for soy-free version)

23 teaspoons fresh thyme leaves, or 3/4 teaspoon dried thyme

1 tablespoon capers



24/26



2 cups cooked short-grain brown rice, divided

3/4 cup + 2 tablespoons rolled oats (use gluten-free for that option)

smidgen olive oil (for panfrying patties, or can bake, see note)

In a nonstick pan on medium heat, add water, onion, celery, salt, and black pepper and saute for 7 to 10 minutes, stirring occasionally, until

onion and celery start to soften. Meanwhile, in a food processor, puree chickpeas with garlic, Worcestershire sauce, tamari, thyme, capers,

and salt. Add sauteed veggies and puree to incorporate. Add 1 cup brown rice and puree to combine, then add remaining rice and pulse to

incorporate but retain some texture. Transfer mixture to a large bowl and stir in oats. Cover and refrigerate for at least 30 minutes to firm

up. Remove from refrigerator and form into patties with your hands. Wipe a smidgen of oil over you pan, and set heat to medium/medium

high. Add patties in batches, frying for 6-9 minutes each side, until golden. Serve as-is, drizzled with a little Balsamic Maple Sauce, or in a

whole-grain pita or hamburger bun.

Notes:

1. If you use a gluten-free Worcestershire sauce and gluten-free oats, these patties can be gluten-free.

2. If after chilling the mixture, youd like a firmer patty, add another 2 to 3 tablespoons of rolled oats.

3. You can use very little oil to pan-fry these, just a wipe of oil on a non-stick skillet. If you prefer to oven-bake, place patties on a baking

sheet lined with parchment. Bake at 400F degrees for about 8 to 10 minutes on each side. To brown a little more on the outside, set oven

to broil for just a minute.

4. Have leftovers? Tuck pieces of patties along with chopped veggies and leafy greens into a whole-grain tortillas.


207 calories

3 g fat

0.5 g saturated fat


0 mg cholesterol

8 g protein

38 g carbohydrate

4 g sugar

7 g fiber

477 mg sodium

57 mg calcium

3 mg iron

4 mg vitamin C


0.4 mg vitamin E


Balsamic Maple Sauce

Makes about 1/2 cup

1/4 cup pure maple syrup

1/4 cup balsamic vinegar

1 medium clove garlic, minced


1 teaspoon arrowroot powder

3 tablespoon tamari or coconut aminos (for soy-free version)

In a saucepan on low heat, combine syrup, vinegar, garlic, and salt, and heat for several minutes. Meanwhile, in a bowl, combine arrowroot

and tamari, stirring through until well incorporated. Add tamari mixture to saucepan, whisk to combine, and increase heat to bring mixture

to a boil, stirring continually. Let boil gently for 1 minute, then remove from heat and let cool slightly (the mixture will thicken more as it

cools down).

Per tablespoon:

38 calories

0 g fat

0 g saturated fat


0 mg cholesterol

0.5 g protein

9 g carbohydrate

7 g sugar

0 g fiber

417 mg sodium

14 mg calcium


25/26



0.2 mg iron

0 mg vitamin C

0 mcg beta-carotene

0 mg vitamin E


Spiced Pumpkin Oatmeal

Makes 4 servings

Serve this warm breakfast staple with non-dairy milk and for a special treat try pumpkin spice flavored soymilk. Add a pinch of ground cloves

to pack in extra flavor.

2 cups old-fashioned oats

4 cups water

1/3 cup raisins

1/4 cup dried cranberries

1 cup canned pumpkin

2 tablespoons agave nectar

4 teaspoons ground cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon ground ginger

1/2 teaspoon vanilla extract

1. Combine all ingredients in saucepan.

2. Cook over medium heat until liquid is mostly absorbed, stirring occasionally.

I didnt know that: Oatmeal is touted for being a heart-healthy food, but why? Oats have a significant amount of soluble fiber, the type of

fiber that helps to pull cholesterol out of your body.


274 calories

3.1 g fat

0.6 g saturated fat


0 mg cholesterol

6.5 g protein

58.4 g carbohydrate

20.7 g sugar

8.2 g fiber

28 mg sodium

105 mg calcium

3.6 mg iron

3 mg vitamin C


1 mg vitamin E

Source: The Get Healthy, Go Vegan Cookbookby Neal Barnard, M.D. Recipe by Robyn Webb.

Cran-Apple Quinoa

Makes 4 servings

This simple quinoa dish is flavorful and also festive and pretty with the addition of dried fruit and a scattering of nuts.

1 cup dry quinoa

1 12 cups commercial cran-apple cider or apple cider

12 cup + 24 tablespoons water

12 vegetable bouillon cube (see note; check label for gluten-free)


3 tablespoons dried cranberries (see note)

14 cup raw pistachios or other nuts/seeds of choice (see note)

Rinse quinoa in cold water for 12 minutes. In a saucepan, combine quinoa, cider, water (start with 12 cup + 2 tbsp), bouillon cube, and

salt. Bring to a boil on high heat, stir, reduce heat to low, cover, and cook for 1415 minutes. (If quinoa needs to cook longer, add 12 tbsp

water and cook for another couple of minutes.) Once quinoa is cooked, turn off heat, stir in cranberries, and let sit covered for 5 minutes.

Stir in pistachios, season with additional salt if desired, and serve.


26/26


Notes:

1. Look for dried cranberries that are unsulphured. Other dried fruits can be used, including chopped dried apricots or apples.

2. Pistachios are a colorful addition to this dish, and also taste delicious. However, you can substitute with other nuts or seeds, including

slivered almonds, chopped pecans, or pumpkin seeds.

3. If you dont have a vegetable bouillon cube, substitute a scant 1/2 teaspoon sea salt.

Per serving:

Calories: 270

Fat: 6.3 g



Cholesterol: 0 mg

Protein: 7.7 g


Sugar: 17.5 g

Fiber: 4.2 g

Sodium: 85 mg

Calcium: 38 mg

Iron: 2.4 mg

Vitamin C: 1.3 mg


Vitamin E: 1.3 mg


home| contact us| about us| support us| full disclaimer| privacy policy

Other PCRM Sites

PCRMPhysicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W., Ste. 400, Washington, DC 20016

Phone: 202-686-2210 | E-mail: [email protected]

21-day vegan kickstart _ a physicians committee for responsible medicine (pcrm) site

Documents