21-Day Vegan Kickstart - A Physicians Committee For Responsible Medicine (PCRM) Site

11/6/2014
21-Day Vegan Kickstart / a Physicians Committee for Responsible Medicine (PCRM) site
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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 g
Carbohydrates: 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://pcrm.org/kickstartHome/mealplan/gluten_free_meal_plan.cfm
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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
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
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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
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 Kickstart by 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 ice
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
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
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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 drained
1 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 Vegan by 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!
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4 teaspoons tahini
2 teaspoons plain nondairy milk
2 teaspoons freshly squeezed lemon juice
1 1/2 teaspoons red wine vinegar
1 teaspoon tamari
1/2 teaspoon dijon mustard
1/2 teaspoon kelp granules
1/41/2 teaspoon pure maple syrup
pinch or two sea salt (or to taste)
freshly ground black pepper, to taste (optional)
1 cup cooked chickpeas, rinsed and drained, and semi-smashed (see below)
1/4 cup diced celery
1/4 cup diced apple
24 tablespoons diced green or red bell pepper
2 teaspoons capers (optional)
12 tablespoons chopped fresh parsley (optional)
Serving:
swiss chard leaves (for rolling), or
whole-grain tortillas, or
sliced bread
In a bowl, whisk/stir together the tahini with the milk, lemon juice, red wine vinegar, tamari, mustard, kelp granules, maple syrup, salt, and
pepper. Mash/smash the chickpeas just slightly with the bottom of your measuring cup, and then stir in with mixture along with celery,
apple, bell pepper, capers and parsley, if using. Stir through until well mixed. Refrigerate in an airtight container until ready to use. To serve,
place several tablespoons of mixture in a full large chard leaf and roll, creating a raw burrito or sushi. Repeat until mixture is used.
Optionally, spread mixture between sliced bread for sandwiches or rolled in a whole-grain tortillla.
Per serving (1/2 of recipe, salad mixture only):
216 calories
8 g fat
1 g saturated fat
0 mg cholesterol
10 g protein
29 g carbohydrate
5 g sugar
8 g fiber
377 mg sodium
100 mg calcium
4 mg iron
12 mg vitamin C
81 mcg beta-carotene
0.5 mg vitamin E
Recipe by Dreena Burton of www.plantpoweredkitchen.com
Cuban Black Bean and Potato Soup
Serves 4
This soup may only serve two because everyone always goes back for seconds and sometimes thirds!
1 onion, diced
1 red bell pepper, chopped
1 green bell pepper, chopped
6 cloves garlic, sliced
6 cups cooked black beans, low-sodium if canned
Water
1 tablespoon ground cumin
1 tablespoon chopped fresh oregano leaves
Bay leaf
2 tablespoons white wine vinegar
1/2 teaspoon salt
3 small potatoes, chopped
Diced red onion for garnish
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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: 407
Fat: 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.
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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
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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
Cholesterol: 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
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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
1/2 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
Cholesterol: 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 Vegan by 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)
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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 mg
Protein: 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 pepper
1/2 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.
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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
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 cashews
4 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 C
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
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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 be
nice 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
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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 nectar
2 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.
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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
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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.
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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
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)
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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 chipotle
in 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
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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, rinsed
2 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 g
Sodium: 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
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Fat: 0.2 g
Cholesterol: 0 mg
Protein: 0.3 g
Sugar: 23.4 g
Fiber: 1.0 g
Sodium: 4 mg
Calcium: 25 mg
Iron: 0.4 mg
Vitamin C: 19.6 mg
Vitamin E: 0.6 mg
Baked Cardamom Pears
Serves 2
Pears dont need a lot of help to make a delicious dessert. With just a few raisins to provide contrasting sweetness and cardamom to give the
pears an intense, aromatic quality, this dish is a potent crowd pleaser.
1 pear, halved and cored
2 tablespoons raisins
1/2 teaspoon cardamom
2 small sprigs mint
Cut the pear in half and remove the core, creating a small pocket. Place the raisins in the pocket. Place the pear halves in a baking dish,
sprinkling cardamom over the fleshy part. Cover the baking dish. Bake the pears at 350 degrees F for 20 to 25 minutes. Place a fresh sprig
of mint (just a cutting with two to four leaves) on each pear and serve.
Per serving:
Calories: 80
Fat: 0.2 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Protein: 0.7 g
Sugar: 14 g
Fiber: 3.3 g
Sodium: 2 mg
Calcium: 15 mg
Iron: 0.4 mg
Vitamin C: 4.1 mg
Vitamin E: 0.2 mg
Cornmeal Porridge
Serves 2
2 1/2 cups water
1/2 cup corn meal
2 teaspoons maple syrup or other sweetener (optional)
Add cornmeal to a bowl. Pour in 1/2 cup water and let soak for 2-3 minutes. While soaking, begin to boil remaining 2 cups of water. Add the
soaking cornmeal to the boiling water and stir well to break up any forming lumps. Cook for about 15 minutes or to desired consistency.
Remove from the heat and add in optional maple syrup or sweetener.
Per serving:
Calories: 164
Fat: 0.7 g
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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 leaves
1 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.
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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 garlic
1 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
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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: 111
Fat: 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 Vegan by 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
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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 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: 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 mg
Calcium: 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
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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
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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.
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11/6/2014
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
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Phone: 202-686-2210 | E-mail: pcrm@pcrm.org
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11/6/2014

21-Day Meal Plan

2 tablespoons grain-sweetened vegan chocolate chips (optional)

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

Sweet Potato Lentil Chili

Per serving (1/4 of recipe):

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

Recipe by Nandita Shah

1 red bell pepper, sliced

Source: 21-Day China Kickstart Menu

2 cups cooked short-grain brown rice, divided

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

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