21-Day Vegan Kickstart
21-Day Meal Plan

 

DAY 1

Green Apple Oatmeal

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 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.

Balsamic Zucchini Sandwiches

Serves 2

This quick sandwich combines the flavors of fresh zucchini sautéed in balsamic vinegar with the creaminess of roasted red pepper and cannellini bean spread.

2 zucchini, cut lengthwise into 1/2"-thick strips
4 cloves garlic, sliced
1 tablespoon balsamic vinegar
1 cup rinsed white kidney beans (cannellini beans)
1 large roasted red pepper
2 whole wheat sandwich rolls (mini baguettes or bolillo rolls)
6–8 fresh basil leaves
1/2 teaspoon freshly cracked black pepper

Over medium-high heat, sauté the zucchini strips for about 1 minute (do not overcrowd the pan). Reduce the heat to medium. Add the garlic and balsamic vinegar and stir immediately. Sauté this for about 30 seconds and remove from the heat. Puree the white beans and roasted red pepper. Toast the buns. Spread the pureed beans on the bottom bun, then add the basil, then the zucchini, and finish off with a garnish of black pepper.

Making It Simple: Instead of making the roasted red pepper and white bean spread, simply use a commercial roasted red pepper hummus.

The Gourmet Touch: Instead of sautéing the zucchini slices, toss them in the balsamic vinegar and then grill them over mesquite wood.

Per serving:

  • Calories: 274
  • Fat: 2.5 g
  • Saturated Fat: 0.5 g
  • Calories from Fat: 7.9
  • Cholesterol: 0 mg
  • Protein: 16 g
  • Carbohydrates: 50.1 g
  • Sugar: 15.8 g
  • Fiber: 11.3 g
  • Sodium: 191 mg
  • Calcium: 126 mg
  • Iron: 4.3 mg
  • Vitamin C: 172.7 mg
  • Beta Carotene: 1489 mcg
  • Vitamin E: 1.8 mcg

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

Curried Tomato Lentil Soup (Shorba Addis)

Serves 3

This recipe is based on an Ethiopian soup with a rich, deep curry flavor and complex textures. It’s easy to make in a big batch for the week ahead, but it’s so good, don’t expect it to last more than a couple of days.

1/2 yellow onion, diced
1 small carrot, diced
1 teaspoon freshly grated ginger
3 cloves garlic, minced
1 tablespoon curry powder (berbere is preferable)
1 teaspoon fenugreek seeds
2 1/2 cups vegetable broth
1/4 cup tomato paste
1/4 cup brown or green lentils
1 Yukon Gold potato, diced
1/4 cup whole wheat orzo pasta

Over medium-high heat, sauté the onion until it is brown. Reduce the heat to medium. Add the carrot, ginger, garlic, curry powder, and fenugreek, sautéing them for about 1 minute. Add the veggie broth and tomato paste, stirring until the tomato paste is thoroughly combined with the broth. Bring the soup to a simmer. Add the lentils and stir. Once the soup comes back to a simmer, cover the pot and reduce the heat to low. Cook the soup for 20 minutes. Add the potato and orzo; cook the soup, covered, for 5 more minutes.

Making It Simple: Bring the veggie broth and tomato paste to a simmer, making sure the tomato paste is thoroughly combined with the broth. Add the onion, carrot, garlic, ginger, curry, fenugreek, and lentils and proceed with the above recipe as if you had just added the lentils.

The Gourmet Touch: This is an Ethiopian soup, so its flavor is best created using berbere—an Ethiopian curry mix.
Core Concepts: The key to this soup is timing when you add the ingredients. Lentils require time to cook, while diced potatoes and orzo pasta need only a few minutes; these are best added to a soup during the last few minutes of cooking.

Per serving:

  • Calories: 202
  • Fat: 1 g
  • Saturated Fat: 1 g
  • Calories from Fat: 4   
  • Cholesterol: 0 mg
  • Protein: 8.5 g
  • Carbohydrates: 42.3 g
  • Sugar: 7.7 g
  • Fiber: 7.1 g
  • Sodium: 157 mg
  • Calcium: 62 mg
  • Iron: 4.4 mg
  • Vitamin C: 17.2 mg
  • Beta Carotene: 1799 mcg
  • Vitamin E: 1.7 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
1/8–1/4 teaspoon freshly grated nutmeg
1 cup pureed overripe banana (roughly 2 large bananas, see note)
1 teaspoon vanilla extract
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.

Fettuccine with Grilled Asparagus, Peas, and Lemon

Serves 2

Asparagus and peas, with the lightness of lemons and parsley, create a beautiful springtime dish, perfect for lunch or dinner.

6–8 stalks asparagus
2 cloves garlic, minced
Juice of 1 lemon, about 2 tablespoons
Pinch of coarse sea salt
Water
6 ounces fettuccine
2 tablespoons minced parsley
1 cup peas

Toss the asparagus in the garlic, lemon juice, and salt. Grill the asparagus until it just starts to develop a few blackened spots. The asparagus should still have some crispness to it. Cut the asparagus into 2-inch-long pieces. Bring the water to a boil. Boil the pasta until it is al dente. Toss the cooked pasta with the asparagus, parsley, and peas.

Per serving:

  • Calories: 385
  • Fat: 5 g
  • Saturated Fat: 1 g
  • Calories from Fat: 11 
  • Cholesterol: 0 mg
  • Protein: 15.6 g
  • Carbohydrates: 71 g
  • Sugar: 6.5 g
  • Fiber: 7.8 g
  • Sodium: 165 mg
  • Calcium: 71 mg
  • Iron: 5.8 mg
  • Vitamin C: 45.1 mg
  • Beta Carotene: 769 mcg
  • Vitamin E: 1.1 mg

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

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.  Don’t 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 g
  • Calories 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
  • Beta Carotene: 29 mcg
  • Vitamin E: 0.6 mg

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

DAY 2

Hummus and Sun-Dried Tomato Wrap

Serves 1

With no cooking and minimal preparation, you have a delicious meal in minutes.

1/4 cup Hummus
1 whole wheat tortilla
6–8 sun-dried tomatoes, packed in water
1/2 cup sprouts
1/8 teaspoon freshly ground black pepper

Options: Hot sauce to taste; 1/4 cup shredded zucchini or carrot

See the Hummus recipe below, or choose a commercial brand. Spread the Hummus over half of the tortilla. About 2 inches in from one of the edges, make a line of sun-dried tomatoes, repeating with the sprouts, and topping with the black pepper. Roll the tortilla to make your wrap.

Options: Pour hot sauce over the sprouts. Then shred some zucchini and carrot with the large slats of a cheese grater and place them between the sun-dried tomato and sprout layers for a great texture.

Per serving:

  • Calories: 242
  • Fat: 6.9 g
  • Saturated Fat: 1 g
  • Calories from Fat: 23.9
  • Cholesterol: 0 mg
  • Protein: 10.9 g
  • Carbohydrates: 38.7 g
  • Sugar: 5 g
  • Fiber: 8.2 g
  • Sodium: 569 mg
  • Calcium: 84 mg
  • Iron: 4.3 mg
  • Vitamin C: 7.8 mg
  • Beta Carotene: 89 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.

Hummus

Serves 4–6

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
  • Saturated Fat: 0.4 g
  • Calories from Fat: 21.8
  • 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
  • Beta Carotene: 12 mcg
  • 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
1/4 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, you’d 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 you’re 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 g
  • Calories from Fat: 7.9   
  • Cholesterol: 0 mg
  • Protein: 4.2 g
  • Carbohydrates: 34.5 g
  • Sugar: 18.4 g
  • Fiber: 5.9 g
  • Sodium: 64 mg
  • Calcium: 130 mg
  • Iron: 2 mg
  • Vitamin C: 67.8 mg
  • Beta Carotene: 61 mcg
  • Vitamin E: 0.6 mg

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

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
3/4 teaspoon sea salt
Few pinches cayenne pepper (optional; I don’t 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
  • Calories from Fat: 3.1
  • 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
  • Beta Carotene: 6136 mcg
  • Vitamin E: 0.8 mg

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

DAY 3

Blue Corn Chip Salad

Serves 2

Blue corn chips are a feast for the eye and the taste buds.

4 cups baked blue corn chips (other colored corn chips can be substituted)
1 small head red-leaf lettuce, torn into bite-size pieces
16 ounces cooked black beans, rinsed
1 cup salsa
3 roasted red peppers, sliced into strips about 2" long by 1/2" thick
1 Roma tomato, diced
Options: 1/4 cup pepitas (green pumpkin seeds)

Place the corn chips on the plates first, followed by the lettuce, then the beans, then the tomatoes, then the salsa, and top it off with the sliced roasted red peppers.

Options: If you add pepitas, make them the final ingredients you place on the salad.
Core Concepts: Baked corn chips make excellent croutons, a perfect substitute for the bready kind that are usually fried in and laden with oil.

Per serving:

  • Calories: 380
  • Fat: 5.3 g
  • Saturated Fat: 0.5 g
  • Calories from Fat: 12.1 
  • Cholesterol: 0 mg
  • Protein: 11.5 g
  • Carbohydrates: 75.7 g
  • Sugar: 18 g
  • Fiber: 11.4 g
  • Sodium: 1182 mg
  • Calcium: 111 mg
  • Iron: 6.2 mg
  • Vitamin C: 304 mg
  • Beta Carotene: 9900 mcg
  • Vitamin E: 5.9 mg

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

Quick Black Bean Chili

Serves 2

Yes, you can make a big bowl of delicious chili in 15 minutes without compromising on taste! Black beans have a dark flavor that combines exquisitely with the caramelized onions, fire-roasted tomatoes, and the zing of the chili powder. It is ready in minutes and just keeps getting better as it sits. If anyone ever asks how it can be chili without meat, remind them that it’s called chili, not carne! Then give them a spoonful and watch them beg for more.

1 yellow onion, diced
Water
2 cloves garlic, minced
16 ounces cooked rinsed black beans
8 ounces crushed fire-roasted tomatoes
1/4 cup chili powder
2 teaspoons ground cumin
1 teaspoon dried Mexican oregano (Greek oregano can be substituted, or you can use 2 teaspoons fresh of either type)
Options: 2–3 tablespoons chopped fresh cilantro leaves; squeeze of lime

Over medium-high heat, sauté the onion until most of the pieces are significantly browned. Add a thin layer of water and quickly stir the onion. Let the onion sit and the water evaporate. Repeat this process two to four more times (the more you do it, the deeper the flavor of the onions grows). Reduce the heat to medium. Add the garlic and sauté for 1 minute. Add the black beans, fire-roasted tomatoes, chili powder, cumin, and oregano, mixing everything together. Simmer for at least 5 minutes. This recipe works best in a wok.

Options: Add the lime juice and/or cilantro immediately after the chili comes off the heat and stir.
The Gourmet Touch: Add the chili powder after the garlic has cooked for 1 minute. Allow the chili powder to cook for about 30 seconds, slowly stirring it. Quickly add the black beans with their liquid and then the rest of the spices. The flavor of chili powder is best developed if it can be exposed to direct heat for a short amount of time. However, it can become bitter quickly, which is why you have to make sure to get the black beans and liquid in the pot at the right time.

Per serving:

  • Calories: 401
  • Fat: 4.4 g
  • Saturated Fat: 0.8 g
  • Calories from Fat: 9.2%
  • Cholesterol: 0 mg
  • Protein: 24 g
  • Carbohydrates: 73.9 g
  • Sugar: 10.8 g
  • Fiber: 27.3 g
  • Sodium: 171 mg
  • Calcium: 183 mg
  • Iron: 9.7 mg
  • Vitamin C: 25.3 mg
  • Beta Carotene: 2350 mcg
  • Vitamin E: 5.5 mg

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

DAY 4

White Bean Hummus with Fresh Thyme and Basil

Serves 6, Makes about 2 1/2 cups

The fresh thyme and basil add a fresh and vibrant taste to this hummus. The pureed cannellini beans are creamy white, which together with the green flecks from the fresh herbs, make this hummus pretty to look at... and scrumptious to eat!

2 cups cooked cannellini (white kidney) beans, drained and rinsed
1 tablespoon freshly squeezed lemon juice
2 tablespoons tahini
1 small to medium clove garlic, sliced
2 tablespoons red wine vinegar
1/2 teaspoon dijon mustard
1/2 teaspoon sea salt
2 1/2 - 3 teaspoons fresh thyme, roughly chopped
1/4 cup fresh basil, torn or roughly chopped
1-2 tablespoons water (may not need, just to thin dip as desired)
freshly ground black pepper to taste

In a food processor, combine all ingredients except water, thyme, and basil. Purée until smooth, gradually adding water as desired to thin dip and scraping down sides of bowl as needed. Add thyme and basil and purée briefly to incorporate ingredients.  

Notes:

  1. You can make this dip look very elegant. Try piping the dip into mini-bell peppers (cut in half), halved grape tomatoes, or endive leaves. Alternatively, spread it thinly on slices of bread with a layer of “shaved” cucumber (using a vegetable peeler to remove thin strips lengthwise off cucumber, before reaching the seedy portion). Cut crusts off bread and slice in strips or cut in shapes with cookie cutters.
  2. Make a double batch of this hummus and store portions in the freezer, it thaws wonderfully!

Per 1/2-cup serving:

  • Calories: 138
  • Fat: 3.5 g
  • Saturated Fat: .5 g
  • Calories from Fat: 21.4 g
  • Cholesterol: 0 g
  • Protein: 8.1 g
  • Carbohydrates: 19.7 g
  • Sugar: 0.6 g
  • Fiber: 5.2 g
  • Sodium: 258 mg
  • Calcium: 98 mg
  • Iron: 3.4 mg
  • Vitamin C: 2.7 mg
  • Beta Carotene: 83 mcg
  • Vitamin E: 0.7 mg

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

DAY 5

Green Glamour Smoothie

Makes about 3 cups

1 very ripe bananas (with plenty of brown speckles)
1 cup sliced strawberries
1/2 cup blueberries
1/2 cup blackberries
1 cup packed chopped kale 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, you’d 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 you’re up to optimal speed, blend for about 2 minutes to get everything smooth.

Per serving:

  • Calories: 199
  • Fat: 3 g
  • Saturated Fat: 0.4 g
  • Calories from Fat: 12.5% 
  • Cholesterol: 0 mg
  • Protein: 7.3 g
  • Carbohydrates: 40.5 g
  • Sugar: 20.3 g
  • Fiber: 8 g
  • Sodium: 86 mg
  • Calcium: 225 mg
  • Iron: 2.6 mg
  • Vitamin C: 105.7 mg
  • Beta Carotene: 3171 mcg
  • Vitamin E: 3.3 mg

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

Miso Soup with Shiitake Mushrooms

Makes 6 servings

Miso, also known as soybean paste, is a traditional Japanese food. It is most commonly used for making miso soup, which is served with every meal in Japan. There are different types of miso, each with a distinct and characteristic flavor. This recipe uses white miso, which has a mellow, slightly sweet flavor. Miso is available at natural food stores and Asian markets; it can also be purchased online. The shiitake mushrooms in this soup add vitamin D, an important nutrient for cancer prevention.

5 cups vegetable broth
1 ounce dried shiitake mushrooms
1/2 pound firm tofu, cut into 1/4-inch cubes
1 sheet nori, cut into 1-inch squares
2 - 3 teaspoons grated fresh ginger
2 cups small broccoli florets
1 cup julienned or grated carrot
3 - 4 tablespoons white miso

Pour the broth into a large pot, bring to a boil, then remove from the heat. Add the mushrooms, cover, and let stand for 20 minutes, or until the mushrooms have softened. Remove the mushrooms from the broth with a slotted spoon. Cut off and discard the mushroom stems. Thinly slice the caps and set aside.

Add the tofu, nori, and ginger to the broth. Bring to a simmer and cook for 3 minutes. Add the mushrooms, broccoli, and carrot. Cover and simmer for 1 minute, just until the broccoli turns bright green. Transfer 1 cup of the broth to a measuring cup and stir in the miso with a fork until it is completely dissolved. Pour the dissolved miso into the soup and stir until it is well incorporated.

Stored in a covered container in the refrigerator, Miso Soup with Shiitake Mushrooms will keep for up to 3 days.

Note: Do not boil the soup after the miso has been added, as high heat will destroy the beneficial enzymes in the miso.

Per serving:

  • Calories: 92
  • Fat: 2.8 g
  • Saturated Fat: 0.4 g
  • Calories from Fat: 27.2%
  • Cholesterol: 0 mg
  • Protein: 6.5 g
  • Carbohydrates: 12.8 g
  • Sugar: 5.9 g
  • Fiber: 2.8 g
  • Sodium: 1167 mg
  • Calcium: 92 mg
  • Iron: 1.4 mg
  • Vitamin C: 13.4 mg
  • Beta Carotene: 2314 mcg
  • Vitamin E: 0.8 mg

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

Mango Salsa

Makes about 2 cups (8 servings)

Mango adds a healthy dose of beta-carotene to this refreshing salsa. Beta-carotene is a powerful antioxidant which helps stop free radical damage, and it’s found in most orange-colored fruits and vegetables. Serve this colorful salsa with Black Bean Chili and Baked Tortilla Chips.

1 large mango, or 5 ounces frozen mango, thawed and chopped
1 large tomato, chopped (seeds removed if desired)
1 tablespoon finely chopped jalapeno pepper, or 1/2 teaspoon crushed red pepper
3 tablespoons fresh lime juice, or to taste
1/4 cup finely chopped fresh cilantro
1/4 teaspoon salt, or to taste

To prepare the fresh mango, peel it and use a sharp knife to cut flesh off pit, then cut it into 1/4-inch cubes. Or, use the “porcupine” method (see note). Place diced mango in a medium mixing bowl.

Add remaining ingredients to the mixing bowl with the mango. Stir to combine and let stand 15 minutes to allow flavors to develop.

Stored in a covered container in the refrigerator, leftover Mango Salsa will stay fresh for up to one day.

Note: The “porcupine” method of cutting a mango into cubes: First, look at the mango, and you will see two flat sides and two more rounded sides. Slice the mango once straight down on each of the flat sides, just around the flat seed in the middle (the seed is woody and you will feel when you’ve hit it with your knife). You’ll then have 2 nice, large semi-circular pieces of mango. With each piece, use your knife to gently slice through the mango in a criss-cross fashion without cutting through the peel. Then press the piece inside-out so it looks like a porcupine. Take your knife and you will be able to cut the cubes off of the peel. Do this with both portions, and then cut any ripe chunks off of the middle section.
Variation: For Peach Salsa, substitute one large ripe peach for mango.

Per serving:

  • Calories: 26
  • Fat: 0.2 g
  • Saturated Fat: 0 g
  • Calories from Fat: 5.3%
  • Cholesterol: 0 mg
  • Protein: 0.4 g
  • Carbohydrates: 6.7 g
  • Sugar: 4.8 g
  • Fiber: 0.9 g
  • Sodium: 77 mg
  • Calcium: 6 mg
  • Iron: 0.1 mg
  • Vitamin C: 13.5 mg
  • Beta Carotene: 271 mcg
  • Vitamin E: 0.5 mg

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

Oven-Baked Tortilla Chips

Makes 96 chips

These are a delicious substitute for the greasy corn chips you use to dip in salsas and bean dips.

12 soft corn tortillas

Preheat oven to 450 F. Cut each tortilla into 8 wedges. Lay them on a dry baking sheet in a single layer. Bake for 5 to 7 minutes, or until crisp. Watch them carefully so they don't burn. Store in an airtight container.

Per 15 chips:

  • Calories: 100
  • Fat: 1.1 g
  • Saturated Fat: 0.2 g
  • Calories from Fat: 10.1%
  • Cholesterol: 0 mg
  • Protein: 2.6 g
  • Carbohydrates: 21 g
  • Sugar: 0.9 g
  • Fiber: 2.5 g
  • Sodium: 72 mg
  • Calcium: 79 mg
  • Iron: 0.6 mg
  • Vitamin C: 0 mg
  • Beta Carotene: 0 mcg
  • Vitamin E: 0 mg

Source: Mary McDougall of the McDougall Program www.drmcdougall.com.

DAY 6

Chai Spice Pancakes

Serves 2 (makes 4 large pancakes)

The nutty scent of toasting whole wheat flour makes these pancakes really special.

2/3 cup whole-wheat pastry flour
1/4 teaspoon salt
2 teaspoons baking powder
2/3 cup almond milk or soymilk
1/4 teaspoon freshly ground black pepper
1/4 teaspoon ground cloves
1/4 teaspoon ground cardamom
1 teaspoon ground cinnamon
2 teaspoons freshly grated ginger
Nonstick cooking spray (optional)

Mix the flour, salt, baking powder, pepper, cloves, cardamom, cinnamon, and ginger together in a metal bowl. Add the soy milk to the dry ingredients and mix them until they are well combined. Put this mixture in a measuring cup. Using a nonstick pan (or a pan lightly sprayed with nonstick cooking spray) on medium heat, pour 1/3 cup pancake batter onto the middle of the pan. When the top side bubbles and is mostly firm, flip the pancake over. Keep this on the heat for another 1 to 1½ minutes. Repeat until you’ve used all the batter.

Per serving:

  • Calories: 191
  • Fat: 2.3 g
  • Saturated Fat: .4 g
  • Calories from Fat: 10.2
  • Cholesterol: 0 g
  • Protein: 8.5 g
  • Carbohydrates: 37.9 g
  • Sugar: 2.5 g
  • Fiber: 6.7 g
  • Sodium: 832 mg
  • Calcium: 402 mg
  • Iron: 3.1 mg
  • Vitamin C: .73 mg
  • Beta Carotene: 5 mcg
  • Vitamin E: 1.5

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

Facon Bacon

Makes 4 servings

1 teaspoon fennel seeds
1 teaspoon cumin seeds
2 1/2 teaspoons soy sauce
3 garlic cloves, crushed
1 dash black pepper
1 cup water
8 ounces (227-gram package) tempeh, sliced into bacon shapes

Toast fennel and cumin in a dry skillet over medium heat. Grind the spices and return to the skillet. Add soy sauce, garlic, black pepper, and water. Set skillet to simmer. Add the sliced tempeh and simmer 15 to 20 minutes. Then place the tempeh on a non-stick or oiled cookie sheet, and broil until crisp (about 7 to 8 minutes), then turn and broil again.

The marinade will keep for one week refrigerated.

Per serving (1/4 of recipe):

  • Calories: 118
  • Fat: 6.3 g
  • Saturated Fat: 1.3 g
  • Calories from Fat: 48.2%
  • Cholesterol: 0 mg
  • Protein: 11 g
  • Carbohydrates: 6.9 g
  • Sugar: 0.9 g
  • Fiber: 2.2 g
  • Sodium: 198 mg
  • Calcium: 79 mg
  • Iron: 2.1 mg
  • Vitamin C: 0.9 mg
  • Beta Carotene: 21 mcg
  • Vitamin E: 0.4 mg

Source: Rising Flour Café, Asheville, North Carolina. Published in The Best in the World, Neal D. Barnard, M.D., editor.

Orange and Fennel Salad

Serves 2

This Sicilian salad illustrates how complexity in texture and flavor can be derived from just a few ingredients. The crunch and licorice from the fennel, the delectably sweet oranges, and the salty olives make each bite a lush explosion of flavor.

3 oranges
1/2 cup sliced fennel
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped flat-leaf parsley
2 tablespoons chopped fresh basil

Options: 10 or so sliced green olives or 1 tablespoon capers; 1/8 red onion, sliced
Peel the oranges, getting as much of the pith off the inside as you can. Separate the oranges into their sections, then slice the sections into bite-size pieces. Mix the oranges and fennel with the salt and pepper. Mix the parsley and basil into the salad.
Options: Mix in either of the optional ingredients when you add the basil and parsley to the salad.

Per serving:

  • Calories: 103
  • Fat: 0.4 g
  • Saturated Fat: 0 g
  • Calories from Fat: 3% 
  • Cholesterol: 0 mg
  • Protein: 2.4 g
  • Carbohydrates: 25.4 g
  • Sugar: 16.9 g
  • Fiber: 5.6 g
  • Sodium: 163 mg
  • Calcium: 106 mg
  • Iron: 1 mg
  • Vitamin C: 117.6 mg
  • Beta Carotene: 620 mcg
  • Vitamin E: 0.6 mg

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

Portobello Fajitas

Serves 2

Portobellos are thick and juicy, with lots of flavor, making them a satisfying alternative to meat. If you cook them separately from the other veggies in this recipe, you can even sear them on high heat and make them a bit crispy!

1/2 onion, thinly sliced
Splash of water (about 3 tablespoons)
2 large portobello caps, thickly sliced
2 cloves garlic, minced
1/2 teaspoon ground cumin
1 teaspoon chili powder
1 large roasted red pepper, sliced
3 tablespoons chopped fresh cilantro
Corn or whole wheat flour tortillas
Salsa or lime wedges

Over medium-high heat, sauté the onion until it turns a rich, dark, brown color. Add a splash of water and quickly stir. The liquid will evaporate in just a few seconds. Reduce the heat to medium. Add the portobellos and garlic and sauté until the mushrooms glisten and lose their raw, whitish look. Add the cumin and chili powder; sauté for 15 to 30 more seconds. Remove the pan from the heat. Immediately add the roasted red peppers and cilantro. Serve with tortillas as well as salsa or lime wedges.

Making It Simple: Once the onion is browned, reduce the heat to medium. Add the splash of water and then all the other ingredients (except for the tortillas and toppings). Make sure that a very thin layer (about 1/8 inch) of water stays in the pan while everything cooks. As soon as the mushrooms are done, the fajitas are ready to serve.

The Gourmet Touch: Turn the heat to high once the onions just start to brown. Add the portobellos and sear them until you see some of the outer bits start to crisp. Turn the heat down to medium and proceed with the above recipe. Use a nut-brown ale instead of water. Alternatively, you can grill the portobellos over mesquite wood and add them at the very end of the recipe.
Core Concepts: Portobellos are best when they’re cooked enough to be softened or cooked at a high enough heat to sear, but not cooked so long that they become overly soft.

Per serving:

  • Calories: 151
  • Fat: 2 g
  • Saturated Fat: 0.4 g
  • Calories from Fat: 11.5
  • Cholesterol: 0 mg
  • Protein: 6.6 g
  • Carbohydrates: 30.7 g
  • Sugar: 8.9 g
  • Fiber: 6 g
  • Sodium: 213 mg
  • Calcium: 39 mg
  • Iron: 2.2 mg
  • Vitamin C: 138.4 mg
  • Beta Carotene: 1449 mcg
  • Vitamin E: 1.9 mg

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

Oven-Baked Chickpea Ratatouille

Makes 4-5 servings

This dish is much like ratatouille in appearance, but using chickpeas and an original spice combination. The flavors are complex and the preparation minimal!

3 1/2 - 4 cups cooked chickpeas
1 1/4 cups red onion, finely chopped
3 - 4 medium-large cloves garlic, minced
1 28-ounce can (796-ml) diced tomatoes, low-sodium (see note)
1⁄2 cup red or orange bell pepper, diced
2 tablespoons apple cider vinegar
1 tablespoon freshly grated ginger
2 teaspoons pure maple syrup or agave nectar
2 teaspoons mustard seeds
2 teaspoons dried basil
1 teaspoon dried oregano
1⁄2 teaspoon dried rosemary
1 teaspoon sea salt
1⁄8 teaspoon allspice
2 dried bay leaves
freshly ground black pepper to taste

Preheat oven to 400 F (204 C). In a large, deep casserole dish, combine all ingredients except bay leaves. Stir through until well combined, then embed bay leaves in the mixture. Cover and bake for 30 minutes. Stir through, cover, and bake for another 35-45 minutes, until onions are tender and translucent (stir through once more during baking). Remove bay leaves and serve over quinoa or brown rice. 

Notes:

  • Use regular diced tomatoes, or Italian flavored or fire-roasted for a twist.
  • Try making burritos with leftovers. Spoon the mixture onto whole-grain tortillas, roll up and place in a baking dish, then bake until golden.
  • This makes a large batch, but portions can be refrigerated or frozen.

Per serving:

  • Calories: 283
  • Fat: 4.1 g
  • Saturated Fat: 0.4 g
  • Calories from Fat: 12.3 g
  • Cholesterol: 0 g
  • Protein: 14 g
  • Carbohydrates: 50.5 g
  • Sugar: 8.4 g
  • Fiber: 11.1 g
  • Sodium: 52 mg
  • Calcium: 146 mg
  • Iron: 6 mg
  • Vitamin C: 39.7 mg
  • Beta Carotene: 408 mcg
  • Vitamin E: 1.9 mg

Recipe from Vive le Vegan! by Dreena Burton of www.plantpoweredkitchen.com.

Always Great Brown Rice

Makes 6 1/2-cup servings

Brown rice supplies more vitamins, minerals, protein, and fiber than does white rice. This cooking method ensures perfect rice and actually reduces the usual cooking time. Short-grain brown rice tends to be a bit chewy; long-grain brown rice is slightly more tender and fluffy. If brown rice is new to you, you may want to start with the long-grain variety.

1 cup dry brown rice
3 cups water
1/2 teaspoon salt (optional)

Rinse rice in a medium saucepan of cool water. Drain off water as thoroughly as possible. Put the saucepan on medium heat, stirring constantly for about 2 minutes, or until rice dries. Add 3 cups water and salt, if using. Bring to a boil, then lower heat slightly. Cover and simmer for about 40 minutes, or until rice is soft but still retains a hint of crunchiness. Drain excess liquid. This liquid can be saved and used as a broth for soups and stews, if desired.

Per 1/2-cup serving:

  • Calories: 115
  • Fat: 0.9 g
  • Saturated Fat: 0.2 g
  • Calories from Fat: 7.3%
  • Cholesterol: 0 mg
  • Protein: 2.7 g
  • Carbohydrates: 23.7 g
  • Sugar: 0.4 g
  • Fiber: 3.4 g
  • Sodium: 5 mg
  • Calcium: 10 mg
  • Iron: 0.4 mg
  • Vitamin C: 0 mg
  • Beta Carotene: 0 mcg
  • Vitamin E: 0 mg

Source: Foods That Fight Pain by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.

Summer Fruit Compote

Makes 4 1/2-cup servings

2 cups sliced fresh peaches (peeled, if desired)
2 cups hulled fresh strawberries
1/2 cup white grape juice concentrate or apple juice concentrate

Combine all ingredients in a large saucepan. Bring to a simmer and cook for about 5 minutes, or until fruit just becomes soft. Serve warm or cold.

Per 1/2-cup serving:

  • Calories: 121
  • Fat: 0.5 g
  • Saturated Fat: 0.1 g
  • Calories from Fat: 4%
  • Cholesterol: 0 mg
  • Protein: 1.5 g
  • Carbohydrates: 29.6 g
  • Sugar: 26.3 g
  • Fiber: 2.8 g
  • Sodium: 3 mg
  • Calcium: 21 mg
  • Iron: 0.6 mg
  • Vitamin C: 77.9 mg
  • Beta Carotene: 149 mcg
  • Vitamin E: 0.8 mg

Source: Foods That Fight Pain by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.

DAY 7

Tofu Breakfast Scramble

Serves 2

Extra-firm tofu, when crumbled, has a scrambled egg texture and a bit of an egg-like flavor, without the heaviness.

8 ounces extra-firm tofu
1 Yukon Gold potato, diced
1/4 teaspoon salt
2 teaspoons ground turmeric

Crumble the tofu in a mixing bowl with a whisk or by hand. Steam the potato for about 5 minutes. While it is steaming, heat a sauté pan up to medium heat. Add the tofu and salt, gently and slowly stirring it while it is in the pan, and cook it for about 3 to 4 minutes. Stir the turmeric and potato into the scramble, cooking for 1 more minute.

The Gourmet Touch: Give the scramble an even more egg-like taste by using Indian black salt (available at many Indian markets). By the way, you could use any sort of potato in this recipe, but Yukon Golds maintain their texture well and have a flavor advantage over common russets.

Companion Recipes: Tofu scrambles lend themselves to an endless number of recipes, as you’ll see below. If you like, you can make a big batch of the basic tofu scramble early in the week and then use it in several different recipes over the next few days.

Tip: Breakfast Scramble lasts about a week in the refrigerator. Note that many of the tofu scramble recipes call for only half a batch to serve two people, so one batch of the basic recipe goes a long way.

Core Concepts: Crumbled extra-firm tofu with a touch of turmeric and salt works very well in most recipes that call for scrambled eggs.

Per serving:

  • Calories: 226
  • Fat:  9.1g
  • Saturated Fat:  .9 g
  • Calories from Fat: 33.8
  • Cholesterol: 0 mg
  • Protein: 17.2 g
  • Carbohydrates: 23 g
  • Sugar: 1.4 g
  • Fiber: 3 g
  • Sodium: 316 mg
  • Calcium: 281 mg
  • Iron: 4.6 mg
  • Vitamin C: 9.6 mg
  • Beta Carotene: 5 mcg
  • Vitamin E: 0.1 mg

Variations:
Here are a few ideas for spicing up your breakfast scramble.
Potato and Spinach Scramble: 1 extra potato, 2 cups spinach, black pepper to taste. Cook an extra diced potato. Add the spinach to the scramble as it is cooking and cook until the spinach reduces. Garnish with freshly ground black pepper.
Thai Red Curry Scramble: 1 tablespoon Thai red curry paste, juice of 1 lime. Over medium heat, toast the red curry paste for about 2 minutes; add the scramble and cook for 1 more minute. Dress the finished scramble with fresh lime juice.
Basil Tomato Scramble: 1 large chopped tomato, 8–10 sliced basil leaves, 1/2 teaspoon freshly ground black pepper, 1/4 teaspoon crushed red pepper. Cook the scramble with the chopped tomato until the tomato has softened. Remove from the heat and garnish with fresh basil, freshly ground black pepper, and crushed red pepper.
Yellow Curry Scramble: 1 1/2 teaspoons yellow curry powder (instead of the turmeric), 1/2 cup green peas, 3 tablespoons chopped fresh cilantro. Cook the scramble and add the curry powder and peas about 1 minute before the scramble is done. Garnish with chopped cilantro.

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

Artichoke Heart and Tomato Salad

Serves 2

This recipe is inspired by a favorite Italian recipe, Roman-style stuffed artichokes. The original calls for artichokes stewed in white wine and lemon juice and stuffed with rice, tomatoes, herbs, and pine nuts. This version is a fresh, quick, and easy take on the Italian classic.

2 large tomatoes, chopped
2 tablespoons chopped flat-leaf parsley
3 tablespoon chopped fresh mint
1/4 teaspoon coarse sea salt or 1 tablespoon capers
1 cup artichoke hearts
Pine nuts or slivered almonds, for garnish

Toss everything together.

Per serving:

  • Calories: 80
  • Fat: 0.7 g
  • Saturated Fat: 0.1 g
  • Calories from Fat: 7.3
  • Cholesterol: 0 mg
  • Protein: 4.2 g
  • Carbohydrates: 17.8 g
  • Sugar: 5.8 g
  • Fiber: 9.7 g
  • Sodium: 814 mg
  • Calcium: 48 mg
  • Iron: 1.4 mg
  • Vitamin C: 35.1 mg
  • Beta Carotene: 1075 mcg
  • Vitamin E: 1.3 mg

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

Israeli Couscous with Carrots, Peas, and Red Wine Vinegar

Serves 2

Large Israeli-style couscous is creamy, holding all the different flavors and balancing out the bite of the onion and vinegar.

1 1/4 cups veggie stock
1 cup Israeli couscous

1/4 cup peas
1 carrot, diced
1 stalk celery, diced
1/2 red bell pepper, diced
1/4 red onion, diced, or 3 tablespoons diced shallot
3 tablespoons chopped parsley
2 tablespoons chopped fresh mint
1/4 teaspoon ground cinnamon
3 tablespoons red wine vinegar

Bring the stock to a boil. Add the Israeli couscous and remove it from the heat. Stir the couscous until it absorbs all the stock and set it aside. Toss all the ingredients together and chill.

Per serving:

  • Calories: 168
  • Fat: 5.3 g
  • Saturated Fat: 0.8 g
  • Calories from Fat: 26.3 
  • Cholesterol: 0 mg
  • Protein: 11.1 g
  • Carbohydrates: 21.6 g
  • Sugar: 1.3 g
  • Fiber: 5.3 g
  • Sodium: 303 mg
  • Calcium: 73 mg
  • Iron: 4.5 mg
  • Vitamin C: 8.1 mg
  • Beta Carotene: 7 mcg
  • Vitamin E: 0.3 mg

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

Seared Cauliflower with Garlic and Tamari

Serves 1–2

This is a simple side dish that can be eaten as a snack or even served on its own if you make a big enough batch. The tamari caramelizes onto the cauliflower, giving it a wonderful robustness.

1 head cauliflower, cut into florets
2 tablespoons tamari
Water
3 cloves garlic, minced
2 tablespoons minced parsley

Over medium-high heat, sauté the cauliflower, slowly stirring it until it just browns. Then add the tamari. When the tamari starts to stick to the pan, add 3 to 4 tablespoons of water and the garlic; allow the sauce to reduce until it just coats the cauliflower. Remove the cauliflower from the heat and immediately toss it with the parsley.

Options: Toss the cauliflower with the garlic, parsley, and tamari (no water) and bake it in a covered baking dish at 375 degrees F for 15 minutes.

Core Concepts: Soy sauce and tamari reduce and then caramelize onto your veggies in a few seconds, intensifying the flavors.

Per serving:

  • Calories: 91
  • Fat: 0.9 g
  • Saturated Fat: 0.2 g
  • Calories from Fat: 8.1 
  • Cholesterol: 0 mg
  • Protein: 7.2 g
  • Carbohydrates: 17.7 g
  • Sugar: 6 g
  • Fiber: 6.2 g
  • Sodium: 791 mg
  • Calcium: 81 mg
  • Iron: 1.9 mg
  • Vitamin C: 148 mg
  • Beta Carotene: 190 mcg
  • Vitamin E: 0.3 mg

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

DAY 8

Apricot Oatmeal

Serves 2

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

1 cup rolled oats
2 cups liquid
4–6 chopped dried apricots
pinch of nutmeg

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 apricots and nutmeg 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: 158
  • Fat: 2.7 g
  • Saturated Fat: .5 g
  • Calories from Fat: 14.3 g
  • Cholesterol: 0 mg
  • Protein: 5.4 g
  • Carbohydrates: 28.6 g
  • Sugar: 1.3 g
  • Fiber: 4.2 g
  • Sodium: 12 mg
  • Calcium: 29 mg
  • Iron: 1.8 mg
  • Vitamin C: 0.02 mg
  • Beta Carotene: 38 mcg
  • Vitamin E: 0.24 mg

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

BST (Bacon, Sprout, and Tomato Sandwich)

Makes 2 servings

This sandwich, a variation on the traditional BLT, draws its flavors from smoked bacon-flavored nutty tempeh and juicy tomatoes.

1 6-ounce package tempeh “bacon” (about 8 strips)
1 large tomato, sliced thinly
1 cup alfalfa sprouts
1/4 cup vegan mayo (such as Nayonaise)
4 slices whole wheat bread

Warm the tempeh bacon over medium heat in a dry sauté pan for about 2 minutes per side. Tear the tempeh bacon slices in half and set them aside. Place the tomato slices, then the tempeh bacon slices, and then the sprouts between slices of mayonnaised bread and press the sandwiches together.

Making It Simple: Technically, the tempeh is already cooked before it gets packaged, so you can forgo cooking it in the pan. The flavor won’t be as deep, but it saves you a few minutes.

The Gourmet Touch: Smoke the tempeh with hickory chips for about an hour before adding it to the sandwich. You can make a huge batch of tempeh like this and then store it in the refrigerator for a couple of weeks, using it in various recipes.

Per serving (1/2 of recipe):

  • 364 calories
  • 14 g fat
  • 2 g saturated fat
  • 33% calories from fat
  • 0 mg cholesterol
  • 21 g protein
  • 42 g carbohydrate
  • 10 g sugar
  • 8 g fiber
  • 666 mg sodium
  • 137 mg calcium
  • 4 mg iron
  • 14 mg vitamin C
  • 425 mcg beta-carotene
  • 2 mg vitamin E

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

Herb Roti 

Makes 12 roti

1 cup (100 g) garbanzo bean flour or chickpea flour or besan
1 cup (130 g) whole-wheat flour or atta
1 cup (20 g) loosely packed herbs, finely chopped (such as mint, coriander, and garlic greens)
1 teaspoon (5 g) salt
1 teaspoon (2 g) red chili powder, like cayenne
½  teaspoon (1 g) turmeric
1 teaspoon (2.5 g) garam masala powder

Mix all the ingredients in a bowl and add enough water to make a smooth dough. Cover the dough and set aside for about half an hour. Shape the dough into 12 smooth balls. One by one, roll them out, dusting the surface with enough flour, into circles around 6 inches in diameter. Heat a cast-iron or nonstick griddle. Spritz with some oil spray and cook each roti on both sides until reddish-brown spots appear. Serve with a subji or chutney. Do not leave rotis standing too long as they will stiffen up.

Per roti:

  • 67 calories
  • 0.9 g fat
  • 0.1 g saturated fat
  • 11% calories from fat
  • 0 mg cholesterol
  • 3 g protein
  • 12 g carbohydrate
  • 0.4 g sugar
  • 2 g fiber
  • 203 mg sodium
  • 16 mg calcium
  • 1 mg iron
  • 1 mg vitamin C
  • 97 mcg beta-carotene
  • 0.3 mg vitamin E

Recipe by Vaishali Honawar

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!

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
1/4–1/2 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
2–4 tablespoons diced green or red bell pepper
2 teaspoons capers (optional)
1–2 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
  • 30% calories from 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

Sauté 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 they’re 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
  • Saturated Fat: 0.3 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
  • Beta Carotene: 475 mcg
  • Vitamin E: 0.7 mg

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

DAY 9

Pita Pizzas

Serves 1

This recipe is fast, with a savory flavor from the hummus, which makes an excellent alternative to cheese. It’s even good sans baking!

1/4 cup Hummus (see day 2)
1 whole wheat pita
1/4 teaspoon cracked black pepper

Baked Toppings: Fresh thyme, sliced green olives, whole roasted garlic, sun-dried tomatoes, sliced roasted red peppers, sliced cippolini onions
Fresh Toppings: Sliced basil, sliced Roma tomatoes, Peppadew peppers

Spread the Hummus over the pita, except for a the edge. Sprinkle with cracked black pepper. Add the baked toppings (these toppings are not baked before they go on the pizza; the name just refers to toppings that get baked on top of the pizza). Bake the pita pizza at 350 F for 7 to 8 minutes. Then spread any of the fresh toppings on the pizza after it comes out of the oven.

Per serving:

  • Calories: 194
  • Fat: 5.9 g
  • Saturated Fat: 0.8 g
  • Calories from Fat: 25.7 g
  • Cholesterol: 0 mg
  • Protein: 8 g
  • Carbohydrates: 29.7 g
  • Sugar: 2.7 g
  • Fiber: 5.6 g
  • Sodium: 281 mg
  • Calcium: 63 mg
  • Iron: 3 mg
  • Vitamin C: 1.9 mg
  • Beta Carotene: 12 mcg
  • Vitamin E: 0.3 mg

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

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 chef’s 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 knife’s edge.

Per serving:

  • Calories: 54
  • Fat: 0.3 g
  • Saturated Fat: 0.1 g
  • Calories from Fat: 4.6%
  • Cholesterol: 0 mg
  • Protein: 1.2 g
  • Carbohydrates: 13.1 g
  • Sugar: 12.4 g
  • Fiber: 1.3 g
  • Sodium: 22 mg
  • Calcium: 13 mg
  • Iron: 0.3 mg
  • Vitamin C: 49.9 mg
  • Beta Carotene: 2741 mcg
  • Vitamin E: 0.1 mg

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

DAY 10

Penne al Forno

Serves 4

While you don’t need to bake this dish, it finishes off nicely in the oven, helping everything set and giving the sauce a slightly caramelized taste.

8–10 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
6–8 green olives stuffed with garlic, sliced, or ¼ 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, sauté 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 sautéing 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
  • Saturated Fat: 0.8 g
  • Calories from Fat: 6.1
  • 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
  • Beta Carotene: 3853 mcg
  • Vitamin E: 3.7 mg

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

Basic Tomato Sauce

Serves 3

Roma tomatoes are the tomatoes par excellence for sauces. They are inexpensive, and you’ll 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, sauté the onion until it turns a rich brown color. Add the garlic and sauté 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 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 it’s warm. 

Per serving:

  • Calories: 24
  • Fat: 0.2 g
  • Saturated Fat: 0 g
  • Calories from Fat: 6.3
  • Cholesterol: 0
  • Protein: 1 g
  • Carbohydrates: 5.3 g
  • Sugar: 2.7 g
  • Fiber: 1.2 g
  • Sodium: 104 mg
  • Calcium: 17 mg
  • Iron: 0.4 mg
  • Vitamin C: 11.5 mg
  • Beta Carotene: 328 mcg
  • 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), they’ve been shown to be especially helpful in eliminating excess estrogen from a woman’s 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
  • Saturated Fat: 0.2 g
  • Calories from Fat: 51.7%
  • Cholesterol: 0 mg
  • Protein: 2.4 g
  • Carbohydrates: 4.3 g
  • Sugar: 1.2 g
  • Fiber: 2.4 g
  • Sodium: 11 mg
  • Calcium: 103 mg
  • Iron: 1 mg
  • Vitamin C: 11.9 mg
  • Beta Carotene: 3124 mcg
  • Vitamin E: 1.7 mg

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

DAY 11

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
  • Saturated Fat: 0.3 g
  • Calories from Fat: 3.9
  • 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
  • Beta Carotene: 5386 mcg
  • Vitamin E: 1.8 mg

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

DAY 12: Indian Day from Kickstart India Menu

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)

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
  • Saturated Fat: 0.35 g
  • Calories from Fat: 14.3
  • 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
  • Beta Carotene: 370 mcg
  • Vitamin E: 2.6 mg

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

Sheera

Makes 4 1-cup servings

This traditional Indian dessert is typically made with cow’s milk. This recipe uses almond milk to make it healthier. You can also use an additional banana to reduce the amount of sweetener needed.

1/4 cup (25-50 grams) raw cashews (optional)
1 cup (180 grams) uncooked rava or cream of wheat
2 cups (500 milliliters) almond milk
1 or 2 saffron threads, soaked in 2 tablespoons (30 milliliters) almond milk
1 teaspoon (2 grams) ground cardamom
1 large ripe banana, finely chopped 
1/2 cup (75 grams) golden raisins, soaked in water
1 tablespoon (20 grams) agave nectar, jaggery, or maple syrup, or to taste (optional)

In a small skillet, toast cashews, if using. Set aside.
In a medium sauce pan, toast rava or cream of wheat on medium heat until it turns just a couple of shades darker and tastes nutty. Remove to a dish and set aside.
In the same sauce pan, combine almond milk, saffron, cardamom, and banana and bring to a boil. Add reserved rava, stirring constantly to prevent any lumps from forming. It will take just a minute or two before the rava absorbs most of the almond milk and becomes quite thick. Before taking off the heat, stir in toasted cashews (if using) and raisins. The bananas and raisins bring a lot of sweetness to this dessert, so taste before adding a sweetener. If needed, add agave nectar, jaggery, or maple syrup.

Per serving (1/4 of recipe):

  • 275 calories
  • 2.1 g fat
  • 0.2 g saturated fat
  • 6.4% calories from fat
  • 0 mg cholesterol
  • 6 g protein
  • 59.8 g carbohydrate
  • 19.1 g sugar
  • 3.2 g fiber
  • 132 mg sodium
  • 298 mg calcium
  • 13.2 mg iron
  • 3 mg vitamin C
  • 9 mcg beta-carotene
  • 0.8 mg vitamin E

Recipe by Nandita Shah

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 it’s 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 sauté 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 sauté 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.

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

Herb Roti 

Makes 12 roti

1 cup (100 g) garbanzo bean flour or chickpea flour or besan
1 cup (130 g) whole-wheat flour or atta
1 cup (20 g) loosely packed herbs, finely chopped (such as mint, coriander, and garlic greens)
1 teaspoon (5 g) salt
1 teaspoon (2 g) red chili powder, like cayenne
½  teaspoon (1 g) turmeric
1 teaspoon (2.5 g) garam masala powder

Mix all the ingredients in a bowl and add enough water to make a smooth dough. Cover the dough and set aside for about half an hour.  Shape the dough into 12 smooth balls. One by one, roll them out, dusting the surface with enough flour, into circles around 6 inches in diameter. Heat a cast-iron or nonstick griddle. Spritz with some oil spray and cook each roti on both sides until reddish-brown spots appear. Serve with a subji or chutney. Do not leave rotis standing too long as they will stiffen up.

Per roti:

  • 67 calories
  • 0.9 g fat
  • 0.1 g saturated fat
  • 11% calories from fat
  • 0 mg cholesterol
  • 3 g protein
  • 12 g carbohydrate
  • 0.4 g sugar
  • 2 g fiber
  • 203 mg sodium
  • 16 mg calcium
  • 1 mg iron
  • 1 mg vitamin C
  • 97 mcg beta-carotene
  • 0.3 mg vitamin E

Recipe by Vaishali Honawar

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.

Per serving (1/4 of recipe):

  • 115 calories
  • 3.8 g fat
  • 0.7 g saturated fat
  • 27.7% calories from 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
  • 9786 mcg beta-carotene
  • 1.3 mg vitamin E

Recipe by Nandita Shah

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 you’re 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
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
  • Saturated Fat: 0.1 g
  • Calories from Fat: 4.1%
  • Cholesterol: 0 mg
  • Protein: 2.7 g
  • Carbohydrates: 20.9 g
  • Sugar: 5.6 g
  • Fiber: 3.9 g
  • Sodium: 302 mg
  • Calcium: 53 mg
  • Iron: 2.3 mg
  • Vitamin C: 30 mg
  • Beta Carotene: 66 mcg
  • Vitamin E: 0.6 mg

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

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.

Per serving (1/3 of recipe):

  • 223 calories
  • 1.1 g fat
  • 0.2 g saturated fat
  • 4% calories from fat
  • 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

Recipe by Nandita Shah

DAY 13

Vanilla French Toast

Makes six two-slice servings

Start your weekend off right with this delicious French toast that is simple to prepare and oh-so-tasty. For a variation, try substituting bread with chunky nuts and grains. Serve with sliced fresh fruit.

8 ounces low-fat silken tofu
1/2 cup vanilla soymilk
1 tablespoon agave nectar
1/2 teaspoon cinnamon
pinch nutmeg
nonstick cooking spray
12 slices whole-wheat bread

1. Purée tofu, soymilk, agave nectar, cinnamon, and nutmeg in a blender. Pour tofu mixture into a pie plate.

2. Coat a large skillet with cooking spray. Dip each slice of bread into the tofu mixture and cook for about 3 minutes per side, until golden brown.

I didn’t know that: Agave (ah-GAH-vay) nectar is most often produced from the sap of blue agaves that grow in Mexico. Agaves are large, spiky plants that resemble cactus, but they are actually succulents similar to aloe vera.

Per 2-slice serving:

  • 178 calories
  • 2.6 g fat
  • 0.5 g saturated fat
  • 12.8% calories from fat
  • 0 mg cholesterol
  • 10.5 g protein
  • 28.5 g carbohydrate
  • 8.6 g sugar
  • 4.2 g fiber
  • 313 mg sodium
  • 109 mg calcium
  • 2.1 mg iron
  • 0.1 mg vitamin C
  • 2 mcg beta-carotene
  • 0.6 mg vitamin E

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

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 colors—not 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 didn’t know that: Have you ever wondered what to do with those beautiful green leafy beet tops? They don’t have to go to waste, the tops are very nutritious and can be lightly steamed or served fresh in a salad mix.

Per serving (1/4 of recipe):

  • 89 calories
  • 0.5 g fat
  • 0.1 g saturated fat
  • 5% calories from 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
  • 2947 mcg beta-carotene
  • 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.

1 red bell pepper, sliced
1/2 red onion, sliced
1 plantain, sliced
3 cloves garlic, minced
1 teaspoon grated fresh ginger
1/2 habanero, minced (use a jalapeño 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, sauté 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; sauté 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 sweet—that is, more like a potato than a banana—and that will make a great stir-fry.

Per serving:

  • Calories: 354
  • Fat: 2.1 g
  • Saturated Fat: 0.4 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
  • Beta Carotene: 1431 mcg
  • Vitamin E: 1.4 mg

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

DAY 14

Huevos Rancheros

Serves 3–4

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

Breakfast Scramble ingredients from Day 7
1/2 teaspoon chili powder
1/2 cup salsa
3–4 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
  • Saturated Fat: 0.5 g
  • Calories from Fat: 22.9
  • Cholesterol: 0
  • Protein: 9.9 g
  • Carbohydrates: 26.4 g
  • Sugar: 2.5 g
  • Fiber: 3.7 g
  • Sodium: 922 mg
  • Calcium: 156 mg
  • Iron: 2.8 mg
  • Vitamin C: 8.5 mg
  • Beta Carotene: 224 mcg
  • Vitamin E: 0.8 mg

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

Garlic Hash Browns with Kale

Serves 2

Hash browns are a comfort food, and they don’t have to be heavily fried to be good. The added garlic makes them irresistible.

2 Yukon Gold potatoes, shredded
1/4 teaspoon salt
2–3 large kale leaves, shredded
6 cloves garlic, minced
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, sauté 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 sautéing 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 don’t need very much oil to get these, or most other foods, crisp. You just need a whiff of cooking spray so the potatoes don’t stick to the pan.

Per serving:

  • Calories: 210
  • Fat: 0.9 g
  • Saturated Fat: 0.1 g
  • Calories from Fat: 3.5
  • Cholesterol: 0 mg
  • Protein: 7.2 g
  • Carbohydrates: 46.6 g
  • Sugar: 2.6 g
  • Fiber: 5.5 g
  • Sodium: 343 mg
  • Calcium: 135 mg
  • Iron: 3.3 mg
  • Vitamin C: 99.9 mg
  • Beta Carotene: 6193 mcg
  • Vitamin E: 1.2 mg

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

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!

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
1/4–1/2 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
2–4 tablespoons diced green or red bell pepper
2 teaspoons capers (optional)
1–2 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
  • 30% calories from 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

DAY 15

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.

Per serving:

  • Calories: 170
  • Fat: 2.7 g
  • Saturated Fat: 0.5 g
  • Calories from Fat: 13.3
  • 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
  • Beta Carotene: 39 mcg
  • Vitamin E: 0.2 mg

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

Tempeh Sloppy Joes

Makes 4 servings

Everyone needs a good Sloppy Joe recipe. This recipe will have you catching every bite before it falls on your plate or the floor.

1 cup water, divided
1 small onion, chopped
1 green bell pepper, seeded and chopped
1 8-ounce package tempeh, crumbled into small pieces
1 8-ounce can tomato sauce
2 tablespoons ketchup
1 tablespoon agave nectar
1 tablespoon apple cider vinegar
1 tablespoon vegan Worcestershire sauce
2 teaspoons prepared mustard
1/2 teaspoon garlic powder
4 multigrain hamburger buns

1. Heat 1/2 cup water in skillet. Add onion and bell pepper and sauté until cooked through. Add remaining ½ cup water and tempeh. Sauté for 5 to 7 minutes, allowing the tempeh to get well-done.

2. Add tomato sauce, ketchup, agave nectar, vinegar, Worcestershire sauce, mustard, and garlic powder and cook for 15 minutes.

3. Serve on buns.

I didn’t know that: You can substitute faux meat crumbles, textured vegetable protein (TVP), or even lentils in this recipe.

Per serving:
273 calories
7.9 g fat
1.6 g saturated fat
24.5% calories from fat
0 mg cholesterol
17.6 g protein
36.6 g carbohydrate
14.4 g sugar
6.3 g fiber
666 mg sodium
143 mg calcium
3.9 mg iron
27.7 mg vitamin C
239 mcg beta-carotene
1.5 mg vitamin E

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

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 farmer’s market, it’s 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.

Per serving (1/6 of recipe):

  • 219 calories
  • 0.9 g fat
  • 0.2 g saturated fat
  • 3.5% calories from 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
  • 437 mcg beta-carotene
  • 1.2 mg vitamin E

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

DAY 16

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)

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
  • Saturated Fat: 0.2 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
  • Beta Carotene: 304 mcg
  • Vitamin E: 0.3 mg

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

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 jalapeño, 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 jalapeño, 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 jalapeño 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
  • Saturated Fat: 0.03 g
  • Calories from Fat: 8.8
  • 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
  • Beta Carotene: 290 mcg
  • Vitamin E: 0.3 mg

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

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 35–40 minutes, or until lentils are tender and have absorbed most of the water. (If more water is needed to soften lentils, add 3–4 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
  • Saturated Fat: 0.1 g
  • Calories from Fat: 4.3
  • 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
  • Beta Carotene: 46 mcg
  • Vitamin E: 0.2 mg

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

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
  • Fat: 0.2 g
  • Saturated Fat: 0.0 g
  • Calories from Fat: 1.8
  • Cholesterol: 0 mg
  • Protein: 0.3 g
  • Carbohydrates: 28.3 g
  • Sugar: 23.4 g
  • Fiber: 1.0 g
  • Sodium: 4 mg
  • Calcium: 25 mg
  • Iron: 0.4 mg
  • Vitamin C: 19.6 mg
  • Beta Carotene: 246 mcg
  • Vitamin E: 0.6 mg

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

Baked Cardamom Pears

Serves 2

Pears don’t 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
  • Calories from Fat: 1.9
  • Cholesterol: 0 mg
  • Protein: 0.7 g
  • Carbohydrates: 21.3 g
  • Sugar: 14 g
  • Fiber: 3.3 g
  • Sodium: 2 mg
  • Calcium: 15 mg
  • Iron: 0.4 mg
  • Vitamin C: 4.1 mg
  • Beta Carotene: 13 mcg
  • Vitamin E: 0.2 mg

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

DAY 17: Chinese Cuisine Day from Kickstart China Menu

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
  • Saturated Fat: 0.1 g
  • Calories from Fat: 3.7
  • 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
  • Beta Carotene: 39 mcg
  • 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
  • Calories from Fat: 43
  • Cholesterol: 0
  • Protein: 15.7 g
  • Carbohydrates: 10.5 g
  • Sugar: 2.7 g
  • Fiber: 1.9 g
  • Sodium: 277 mg
  • Calcium: 231 mg
  • Iron: 3 mg
  • Vitamin C: 10.1 mg
  • Beta Carotene: 1305 mcg
  • Vitamin E: 0.5 mg

Source: 21-Day China Kickstart Menu

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.

Per serving:

  • Calories: 178
  • Fat: 1.5 g
  • Saturated Fat:  0.1 g
  • Calories from Fat: 7
  • Cholesterol: 0 mg
  • Protein: 9.8 g
  • Carbohydrates: 39.3 g
  • Sugar: 20.3 g
  • Fiber: 10.9 g
  • Sodium: 86 mg
  • Calcium: 64 mg
  • Iron: 4.1 mg
  • Vitamin C: 27.2 mg
  • Beta Carotene: 5448 mcg
  • Vitamin E: 2 mg

Source: 21-Day China Kickstart Menu

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
  • Saturated Fat: 0.7 g
  • Calories from Fat: 20.7
  • Cholesterol: 0 mg
  • Protein: 6.8 g
  • Carbohydrates: 38.8 g
  • Sugar: 15.4 g
  • Fiber: 20.4 g
  • Sodium: 576 mg
  • Calcium: 75 mg
  • Iron: 2.2 mg
  • Vitamin C: 16.9 mg
  • Beta Carotene: 279 mcg
  • Vitamin E: 2 mg

Source: 21-Day China Kickstart Menu

DAY 18

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 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
  • Calories from Fat: 16.1 
  • 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
  • Beta Carotene: 1 mcg
  • 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
  • Saturated Fat: 0.2 g
  • Calories from Fat: 10 
  • Cholesterol: 0 mg
  • Protein: 8.8 g
  • Carbohydrates: 34.8 g
  • Sugar: 5.1 g
  • Fiber: 8.4 g
  • Sodium: 48 mg
  • Calcium: 84 mg
  • Iron: 3.2 mg
  • Vitamin C: 16.4 mg
  • Beta Carotene: 7417 mcg
  • Vitamin E: 1 mg

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

DAY 19

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, you’d 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 you’re up to optimal speed, blend for about 2 minutes to get everything smooth.

Per serving:

  • Calories:  113
  • Fat: 1.8 g
  • Saturated Fat: 0.2 g
  • Calories from Fat: 13 g
  • Cholesterol: 0 mg
  • Protein: 3.9 g
  • Carbohydrates: 26.8 g
  • Sugar: 11.8 g
  • Fiber: 4.4 g
  • Sodium: 49 mg
  • Calcium: 114 mg
  • Iron: 1.2 mg
  • Vitamin C: 27.7 mg
  • Beta Carotene: 25 mcg
  • Vitamin E: 1.6 mg

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

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)
2–3 teaspoons fresh thyme leaves, or 3/4 teaspoon dried thyme
1 tablespoon capers
1/8 teaspoon sea salt
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, you’d 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 400°F 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.

Per serving (1/7 of recipe):

  • 207 calories
  • 3 g fat
  • 0.5 g saturated fat
  • 13% calories from 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
  • 67 mcg beta-carotene
  • 0.4 mg vitamin E

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

Balsamic Maple Sauce

Makes about 1/2 cup

1/4 cup pure maple syrup
1/4 cup balsamic vinegar
1 medium clove garlic, minced
1/8 teaspoon sea salt
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% calories from fat
  • 0 mg cholesterol
  • 0.5 g protein
  • 9 g carbohydrate
  • 7 g sugar
  • 0 g fiber
  • 417 mg sodium
  • 14 mg calcium
  • 0.2 mg iron
  • 0 mg vitamin C
  • 0 mcg beta-carotene
  • 0 mg vitamin E

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

Maple Banana Muffins

Makes 12 muffins

These muffins are tender and so fragrant and delicious, you won’t believe they are made with whole-grain flours and no oil!

1 cup whole-wheat pastry flour (or 1 cup + 3–4 tablespoons spelt flour for wheat-free version)
3/4 cup oat flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon cinnamon
1/2 teaspoon freshly ground nutmeg
1/4 teaspoon sea salt
1 cup pureed overripe banana (see note)
1/3 cup pure maple syrup
1/2 cup plain nondairy milk
1 teaspoon pure vanilla extract
2–3 tablespoons grain-sweetened non-dairy chocolate chips (optional)

Preheat oven to 350 F. In a large bowl, mix dry ingredients. In a separate bowl, combine pureed banana, maple syrup, non-dairy milk, and vanilla. Add wet mixture to dry, and add in chocolate chips (if using), and stir through until just well combined (don't overmix). Pour mixture into a 12-cup muffin pan fitted with cupcake liners. Bake for 17 to 20 minutes, or until a toothpick inserted comes out clean. Remove, let cool for a few minutes in pan, and then transfer to a cooling rack to cool completely.

Note: If you have an immersion blender, puree several medium-large overripe bananas in a deep, large cup, then measure to get your 1 cup. If you don’t have an immersion blender, mash banana very well.

Per muffin:

  • 105 calories
  • 0.9 g fat
  • 0.2 g saturated fat
  • 7% calories from fat
  • 0 mg cholesterol
  • 3 g protein
  • 23 g carbohydrate
  • 8 g sugar
  • 2 g fiber
  • 190 mg sodium
  • 76 mg calcium
  • 0.9 mg iron
  • 2 mg vitamin C
  • 6 mcg beta-carotene
  • 0.3 mg vitamin E

Recipe adapted from The Everyday Vegan by Dreena Burton of www.plantpoweredkitchen.com.

DAY 20

Breakfast Burritos

Serves 3
 
You can quickly cook up potatoes and greens to add to your scramble. A breakfast burrito travels surprisingly well if you are on the road or heading off to work.  

Any the Breakfast Scramble variations (see Day 7)
3 whole wheat tortillas
3/4 cup salsa

Options: 2 sliced roasted red peppers; 2 diced red potatoes (if your scramble doesn’t already contain potatoes); 1 cup baby spinach leaves or chopped kale (if your scramble doesn’t already contain spinach or kale); 4–5 sliced green olives

Make your Breakfast Scramble of choice or warm up your leftovers. Fill about a third of each tortilla, starting from an edge. Top with salsa. Fold the tortilla, starting with the edge that has the scramble, and tuck the fold underneath the other side of the scramble. You should have the scramble completely covered. Fold in the top and bottom about an inch apiece, then finish rolling the tortilla.
Options: If you use diced potatoes, sauté them over medium heat in a very thin layer of water or veggie broth until they’re almost ready to eat. Allow the liquid to evaporate, then stir the Breakfast Scramble together with the potatoes. If you use spinach or kale, gently wilt it over medium heat, or you can wilt it by cooking it with the tofu scramble or potatoes.
The Gourmet Touch: Add about 1 cup soy chorizo to your scramble when you cook it. This makes a flavorful, perhaps even addictive breakfast burrito.

Per serving:

  • Calories: 257
  • Fat: 7.4 g
  • Saturated Fat: 0.9 g
  • Calories from Fat: 24.4
  • Cholesterol: 0 mg
  • Protein: 15.5 g
  • Carbohydrates: 36.6 g
  • Sugar: 3.1 g
  • Fiber: 5.9 g
  • Sodium: 460 mg
  • Calcium: 210 mg
  • Iron: 4.5 mg
  • Vitamin C: 21.6 mg
  • Beta Carotene: 200 mcg
  • Vitamin E: 0.8 mg

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

Mixed Greens with Miso Dressing

Makes 4 servings

Dressing:
1/4 cup yellow miso
3 tablespoons whole-grain mustard
3 tablespoons water
2 tablespoon apple cider vinegar
1 tablespoon rice vinegar
sea salt, to taste
freshly ground black pepper, to taste

Salad:
4 cups mixed salad greens
2 carrots, shredded
1 cup shredded red cabbage
1/2 cup thinly sliced cucumber

1. Whisk together all dressing ingredients in a small bowl and set aside.

2. Place salad greens on a platter, then spread carrots, cabbage, and cucumber over greens. Drizzle with dressing.

Per serving (1/4 of recipe):

  • 74 calories
  • 1.8 g fat
  • 0.3 g saturated fat
  • 19.8% calories from fat
  • 0 mg cholesterol
  • 4 g protein
  • 11.8 g carbohydrate
  • 4.4 g sugar
  • 3.8 g fiber
  • 963 mg sodium
  • 65 mg calcium
  • 1.6 mg iron
  • 21.1 mg vitamin C
  • 4329 mcg beta-carotene
  • 0.7 mg vitamin E

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

Vegetable Lo Mein

Makes 4 servings

8 ounces dry udon noodles
1/2 pound extra-firm tofu, pressed and cut into 1-inch cubes
3 tablespoons reduced-sodium soy sauce, divided
1 tablespoon rice vinegar
1 tablespoon plus 2 teaspoons arrowroot
1 cup vegetable broth, divided
3 tablespoons hoisin sauce
1/2 teaspoon chili purée with garlic
nonstick cooking spray
1 tablespoon grated fresh ginger
3 garlic cloves, minced
1 red bell pepper, thinly sliced
2 celery stalks, thinly sliced on a diagonal
1 cup broccoli florets
1 cup sugar snap peas

1. Cook udon noodles according to package directions. Drain and set aside.
2. In a large bowl, combine tofu, 2 tablespoons soy sauce, vinegar, and 2 teaspoons arrowroot. Mix well and let stand for 15 minutes.
3. In a measuring cup, mix together remaining 1 tablespoon soy sauce, remaining 1 tablespoon arrowroot, ½ cup broth, hoisin sauce, and chili purée. Mix well and set aside
4. Spray a large wok (or large skillet) with cooking spray. Add tofu with its marinade to wok and stir-fry tofu until browned on all sides. Remove tofu and set aside.
5. Heat 1/4 cup broth in the wok and add ginger and garlic and stir-fry for 30 seconds. Add bell pepper, celery, and broccoli. Stir-fry for 1 minute. Add remaining 1/4 cup broth, cover, and steam vegetables for 2 to 3 minutes. Add sugar snap peas, cover, and steam for 1 to 2 minutes. Add tofu and stir-fry for 1 minute. Add sauce and turn to coat tofu and vegetables. Add cooked udon noodles and turn to coat noodles with sauce.  

I didn’t know that: Miso is a rich, salty condiment that characterizes the essence of Japanese cooking. The Japanese begin their day with a fortifying bowl of miso soup and use miso to flavor a variety of foods in other meals throughout the day. Traditional miso is made from fermented soybeans and the addition of different ingredients and variations in length of aging produce different types of miso that vary greatly in flavor, texture, color and aroma. Miso is widely available in the refrigerated section of natural food stores and in Asian markets. It can be used to flavor soups, sauces, dressings and marinades.

Per serving (1/4 of recipe):

  • 314 calories
  • 4.8 g fat
  • 0.6 g saturated fat
  • 12.8% calories from fat
  • 0 mg cholesterol
  • 16.1 g protein
  • 56.8 g carbohydrate
  • 6.2 g sugar
  • 6.8 g fiber
  • 873 mg sodium
  • 160 mg calcium
  • 3.7 mg iron
  • 72.3 mg vitamin C
  • 850 mcg beta-carotene
  • 1.5 mg vitamin E

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

DAY 21

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 didn’t 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.

Per serving (1/4 of recipe):

  • 274 calories
  • 3.1 g fat
  • 0.6 g saturated fat
  • 9.6% calories from 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
  • 4254 mcg beta-carotene
  • 1 mg vitamin E

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

Black Bean Chipotle Burger

Makes 4 burgers

This tasty burger combines simple ingredients and spices with the tangy tamarind flavor of steak sauce.

1/4 red onion, minced
1 cup cooked black beans
1 chipotle pepper in adobo sauce, minced
2 tablespoons minced fresh cilantro
1 teaspoon ground cumin
3/4 teaspoon freshly ground black pepper
6 cloves roasted garlic
2 tablespoons A1 Steak Sauce
1/2 cup cooked oats (cooked in water)
1 1/2 cups bread crumbs
Nonstick cooking spray, for sautéing

Sauté the red onion over medium-high heat until it just starts to turn brown. Mash the beans, chipotle, onion, cilantro, cumin, black pepper, garlic, and steak sauce together until you have a rough paste (there should still be some texture to the beans, but the mixture should mostly be smashed). Add the oats. Stir the bread crumbs into the black bean mix and let it sit for about 5 minutes. Press everything together and add more bread crumbs, if necessary, until you have a tight dough. Lightly oil your hands so the dough doesn’t stick when you form it into patties. Create palm-size patties. Spray a skillet with nonstick cooking spray. Sauté the burgers over medium-high heat until slightly browned on both sides.

Per burger:

  • 249 calories
  • 3 g fat
  • 0.6 g saturated fat
  • 10% calories from fat
  • 0 mg cholesterol
  • 11 g protein
  • 48 g carbohydrate
  • 5 g sugar
  • 7 g fiber
  • 547 mg sodium
  • 109 mg calcium
  • 4 mg iron
  • 4 mg vitamin C
  • 126 mcg beta-carotene
  • 0.4 mg vitamin E

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

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 1⁄2 cups commercial cran-apple cider or apple cider
1⁄2 cup + 2–4  tablespoons water
1⁄2 vegetable bouillon cube (see note; check label for gluten-free)
1/8 teaspoon sea salt
3 tablespoons dried cranberries (see note)
1⁄4 cup raw pistachios or other nuts/seeds of choice (see note)

Rinse quinoa in cold water for 1–2 minutes. In a saucepan, combine quinoa, cider, water (start with 1⁄2 cup + 2 tbsp), bouillon cube, and salt. Bring to a boil on high heat, stir, reduce heat to low, cover, and cook for 14–15 minutes. (If quinoa needs to cook longer, add 1–2 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. 

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 don’t have a vegetable bouillon cube, substitute a scant 1/2 teaspoon sea salt.

Per serving:

  • Calories: 270
  • Fat: 6.3 g
  • Saturated Fat: 0.8 g
  • Calories from Fat: 20.2
  • Cholesterol: 0 mg
  • Protein: 7.7 g
  • Carbohydrates: 47.2 g
  • Sugar: 17.5 g
  • Fiber: 4.2 g
  • Sodium: 85 mg
  • Calcium: 38 mg
  • Iron: 2.4 mg
  • Vitamin C: 1.3 mg
  • Beta Carotene: 24 mcg
  • Vitamin E: 1.3 mg

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

Apple-Swirl Loaf

Serves 6

This quickbread is easy to make, but looks very impressive with its apple-cinnamon swirled effect!  The aroma as it is baking is divine too.

Apple Mixture:
1/2 cup diced apple (peeled first)
1 teaspoon freshly squeezed lemon juice
1/4 cup unsweetened applesauce
3 tablespoon coconut sugar or other unrefined sugar
1 teaspoon cinnamon
1/8 teaspoon allspice

Batter:
1 1/2 cups whole-wheat pastry flour (or 1 2/3 cups spelt flour for wheat-free option)
1/2 cup oat flour
1 1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon (scant) sea salt
3/4 cup plain nondairy milk
1/2 cup pure maple syrup
1 1/2 teaspoon pure vanilla extract
1 teaspoon freshly squeezed lemon juice (or apple cider vinegar)
smidgen oil on nonstick cooking spray (for loaf dish), or use silicone loaf pan

Preheat oven to 350 degrees. First combine apple mixture: in a bowl, toss apples with lemon juice and then add applesauce, sugar, cinnamon and allspice. Mix and set aside. In a large bowl, combine dry ingredients for batter (sifting in baking powder and soda). Mix well. In a small bowl, combine milk, maple syrup, vanilla, and lemon juice. Add wet mixture to dry, stirring through until just well combined (without overmixing).

Add about 3/4 of the apple mixture to batter (save remaining to top the loaf), and using a spoon or knife, ever so slightly fold/swirl it into the batter (okay to have thicker spots, as above, these will create delicious flavor swirls)!  Using a paper towel, wipe a light coat of oil around the inside of an 9" x 5" glass loaf dish (or use silicone dish).  Transfer batter into loaf pan, and dollop on the remaining apple mixture.  Bake for 38-45 minutes, until golden and a toothpick or skewer inserted in the center comes out clean.

Per serving:

  • Calories: 271
  • Fat: 1.4
  • Saturated Fat: 0.2
  • Calories from Fat: 4.3
  • Cholesterol: 0 mg
  • Protein: 6.5 g
  • Carbohydrates: 60.9 g
  • Sugar: 25.5 g
  • Fiber: 5.8 g
  • Sodium: 347 mg
  • Calcium: 146 mg
  • Iron: 2.3 mg
  • Vitamin C: 1.4 mg
  • Beta Carotene: 6 mcg
  • Vitamin E: 0.8 mg

Recipe from The Everyday Vegan by Dreena Burton of www.plantpoweredkitchen.com.

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