Lunch: Pasta Primavera
Ingredients:
1 red onion, chopped
1 clove garlic, minced
1 can corn, rinsed and drained
1 green or red bell pepper, seeded and chopped
1 jalapeno pepper, minced (remove seeds to reduce heat)
1 bunch fresh kale, rinsed and chopped
1 can diced tomatoes
1 large jar pasta sauce
16 oz. whole-grain spaghetti, cooked
1/2 cup raw cashews, finely ground
Saute the onion, garlic, and corn in a large skillet on medium heat for 5 minutes. Add the jalapeno, bell pepper, and kale to the skillet and cook for 3 minutes. Add the diced tomatoes and pasta sauce to the vegetables. Ladle the sauce over the pasta and top with cashews.
Dinner: Kidney Quinoa Burgers with Fries and Mac and Cheese
Ingredients:
1/4 c. quinoa
1/2 c. water
1 15 oz. can kidney beans, drained and rinsed
2 tbsp. barbecue sauce
2 tbsp. ketchup
2 tbsp. low-sodium soy sauce
1 tbsp. yellow mustard
1 tsp. onion powder
1 tsp. garlic powder
1 tbsp. Italian seasoning
1/2 tsp. paprika
1/3 c. vital wheat gluten
1. In a small saucepan, combine quinoa with 1/2 cup of water, cover and bring to a boil.
2. Once boiling, reduce heat to low and continue to cook until fluffy and all water has evaporated, about 15 minutes.
3. Meanwhile, mash beans with a fork in a mixing bowl until the consistency of refried beans.
4. Add remaining ingredients in order, plus cooked quinoa, an stir to combine.
5. Preheat oven to 450 degrees and line a cookie sheet with parchment paper or use a greased cookie sheet.
6. Break mixture into 6 equal segments. Roll each into a ball, flatten it, and shape it into a patty using your hands.
7. Bake for 8 minutes, flip, and bake for 8 more minutes, then flip again for 5 minutes, but only if necessary. When the burgers are brown and crisp on the outside, they are done.
I used the same recipe for fries as the first time.
Mac and Cheese
Ingredients:
1 onion, chopped
1 cup cashews
1/3 cup lemon juice
1 1/3 cup water
1/2 tsp. sea salt
4 oz. jar roasted red peppers, drained
3 tbsp. nutritional yeast
1 tsp. onion powder
16 oz. whole grain elbow pasta, cooked
Pre-heat oven to 425 degrees. Saute the onion on medium heat in a nonstick skillet for 5 minutes, until translucent. In a food processor, combine the onion, cashews, lemon juice, water, and salt. Gradually blend in the roasted red peppers, nutritional yeast, garlic powder, and onion powder. Thoroughly toss the sauce with pasta. Bake in the oven for 20 minutes until golden brown on top.
Enjoy! Stay tuned for my overall analysis of these 10 wonderfully healthy days!
Thursday, June 6, 2019
Wednesday, June 5, 2019
Day 9: LEFTOVERS!
We have an over abundance of food so today was a leftover day and it was very refreshing not to cook!
Tuesday, June 4, 2019
Day 8: Orzo Soup and Fajitas with Rice and Guac
Lunch: Italian Orzo Soup
The original recipe can be found here. You can also sprinkle some vegan Parmesan on top too.
Dinner: Fajitas
Ingredients:
4 Portobello mushrooms, sliced into thick strips
1 large onion, sliced
2 bell peppers, seeded and sliced into thin strips
1 jalapeno pepper, diced (remove seeds to reduce heat)
12 corn tortillas or whole grain tortillas
Guacamole (can be found here.)
Salsa
Brown rice (can be found here.)
Cook the mushrooms in a large nonstick skillet on high heat for 3 minutes, or until the mushrooms begin to brown slightly. Add the onion to the skillet and cook for 5 minutes. Add the bell peppers and jalapeno and cook for 3 minutes. Warm the tortillas. To serve, spoon the mushrooms, bell pepper, and onion strips into the corn tortillas with the guacamole and salsa. serve with a side of rice and beans if you choose.
Rice and Guacamole
I used the same recipe for rice as here.
The original recipe can be found here. You can also sprinkle some vegan Parmesan on top too.
Dinner: Fajitas
Ingredients:
4 Portobello mushrooms, sliced into thick strips
1 large onion, sliced
2 bell peppers, seeded and sliced into thin strips
1 jalapeno pepper, diced (remove seeds to reduce heat)
12 corn tortillas or whole grain tortillas
Guacamole (can be found here.)
Salsa
Brown rice (can be found here.)
Cook the mushrooms in a large nonstick skillet on high heat for 3 minutes, or until the mushrooms begin to brown slightly. Add the onion to the skillet and cook for 5 minutes. Add the bell peppers and jalapeno and cook for 3 minutes. Warm the tortillas. To serve, spoon the mushrooms, bell pepper, and onion strips into the corn tortillas with the guacamole and salsa. serve with a side of rice and beans if you choose.
Rice and Guacamole
I used the same recipe for rice as here.
Monday, June 3, 2019
Day 7: FOK Hummus Wrap with Quinoa Tabbouleh and Kale Goulash with Wild Rice
Lunch: FOK Hummus Wrap with Quinoa Tabbouleh
I found this recipe from the Forks Over Knives Cookbook by Del Sroufe
I had left over tabbouleh from yesterday and I made the hummus fresh. I spread the hummus, tabbouleh and a little bit of the ABCD spread from yesterday on a tortilla with some red leaf lettuce.
Hummus
1 15 oz. can chickpeas, drained and rinsed
4 cloves garlic, peeled and chopped
Zest and juice of 1 lemon
1 tsp. cumin
Salt to taste
Combine all ingredients in the bowl of a food processor and puree until smooth and creamy. Add water as needed to achieve a smooth consistency.
Dinner: Kale Goulash
This is a Marla original!! I made it one night when my husband was out and Warren and I were hungry. I just used what I had in my cupboards and wow! It was so good.
Ingredients:
1-2 bunches kale
3 tbsp. nutritional yeast
1 can no salt diced tomatoes
1 15 oz. can garbanzo beans
1 bag frozen corn
1 tsp. garlic salt
Wilt kale and add nutritional yeast. Then add the rest of the ingredients and stir for about 5 minutes until it is hot.
Serve with rice, we used wild rice. Yum!
I found this recipe from the Forks Over Knives Cookbook by Del Sroufe
I had left over tabbouleh from yesterday and I made the hummus fresh. I spread the hummus, tabbouleh and a little bit of the ABCD spread from yesterday on a tortilla with some red leaf lettuce.
Hummus
1 15 oz. can chickpeas, drained and rinsed
4 cloves garlic, peeled and chopped
Zest and juice of 1 lemon
1 tsp. cumin
Salt to taste
Combine all ingredients in the bowl of a food processor and puree until smooth and creamy. Add water as needed to achieve a smooth consistency.
Dinner: Kale Goulash
This is a Marla original!! I made it one night when my husband was out and Warren and I were hungry. I just used what I had in my cupboards and wow! It was so good.
Ingredients:
1-2 bunches kale
3 tbsp. nutritional yeast
1 can no salt diced tomatoes
1 15 oz. can garbanzo beans
1 bag frozen corn
1 tsp. garlic salt
Wilt kale and add nutritional yeast. Then add the rest of the ingredients and stir for about 5 minutes until it is hot.
Serve with rice, we used wild rice. Yum!
Sunday, June 2, 2019
Day 6: ABCD Wraps with Quinoa Tabbouleh Salad and 3 Bean Chili with Sour Cream and Cornbread Muffins
Lunch: ABCD Wraps
The original recipe can be found in My Beef With Meat by Rip Esselstyn
Ingredients:
3-4 whole carrots, chopped
1 cup raw cashews
6 dates, pitted
1 tbsp. nutritional yeast
2 tbsp. water
1 loaf Ezekiel Sprouted Grain Bread
1/2 bunch scallions
1 head romaine lettuce, cleaned and chopped
Directions:
In a food processor or high-speed blender, blend the carrots, cashews, dates, and nutritional yeast. Add water, as needed, until you reach the desired consistency; it should be similar to hummus.
Toast the bread. Spread a thick layer of the carrot-cashew mixture onto both slices of the toasted bread. Sprinkle 1 slice with the chopped scallions and a heap of the chopped romaine lettuce. Top with the other slice of toasted bread. Cut the sandwich in half and enjoy!
Tip: If you prefer the sandwich less sweet, add fewer dates. If you like scallions, stir them into the spread as well as sprinkling them on top. Also, try red bell pepper and sprouts, or add steamed kale.
Quinoa Tabbouleh
Original recipe from Forks Over Knives the Cookbook by Del Sroufe
Ingredients:
2 1/2 cups quinoa, cooked and cooled to room temperature
Zest of 1 lemon and juice of 2 lemons
3 Roma tomatoes
1 cucumber, peeled, halved, seeded, and diced
2 cups edamame
8 green onions, thinly sliced
1 cup chopped parsley
3 tbsp. chopped mint
Salt and freshly ground black pepper to taste
Directions:
Combine all ingredients in a large bowl. Chill for 1 hour before serving.
Dinner: 3 Bean Chili with Sour Cream and Cornbread Muffins
Original recipe can be found here. I used an oil-free cornbread recipe from the Forks Over Knives Cookbook by Del Sroufe
Ingredients:
1 1/2 tbsp. ground flaxseed
1 cup unsweetened plain almond milk
1/2 cup unsweetened applesauce
1/4 cup 100% maple syrup
1 cup cornmeal
1 cup oat flour
1 tsp. baking soda
1 tsp. baking powder
1/2 tsp. salt
1 cup corn kernels (from about 2 ears)
Directions:
1. Preheat the oven to 375 degrees. Line a 12-cup muffin pan with paper muffin liners or have ready a 12-cup silicone muffin pan.
2. In a small bowl, combine the flaxseeds with the almond milk and set aside, to allow it to gel, for 5 minutes.
3. In a large mixing bowl, stir the applesauce and maple syrup together. Add the flaxseed-almond milk mixture. Sift in the cornmeal, oat flour, baking soda, baking powder, and salt. Stir until well combined, but avoid overmixing. Fold in the corn kernels.
4. Spoon out equal portions of batter into the muffin cups. Bake for 20 minutes, or until a toothpick inserted into the center comes out clean. Serve warm.
The original recipe can be found in My Beef With Meat by Rip Esselstyn
Ingredients:
3-4 whole carrots, chopped
1 cup raw cashews
6 dates, pitted
1 tbsp. nutritional yeast
2 tbsp. water
1 loaf Ezekiel Sprouted Grain Bread
1/2 bunch scallions
1 head romaine lettuce, cleaned and chopped
Directions:
In a food processor or high-speed blender, blend the carrots, cashews, dates, and nutritional yeast. Add water, as needed, until you reach the desired consistency; it should be similar to hummus.
Toast the bread. Spread a thick layer of the carrot-cashew mixture onto both slices of the toasted bread. Sprinkle 1 slice with the chopped scallions and a heap of the chopped romaine lettuce. Top with the other slice of toasted bread. Cut the sandwich in half and enjoy!
Tip: If you prefer the sandwich less sweet, add fewer dates. If you like scallions, stir them into the spread as well as sprinkling them on top. Also, try red bell pepper and sprouts, or add steamed kale.
Quinoa Tabbouleh
Original recipe from Forks Over Knives the Cookbook by Del Sroufe
Ingredients:
2 1/2 cups quinoa, cooked and cooled to room temperature
Zest of 1 lemon and juice of 2 lemons
3 Roma tomatoes
1 cucumber, peeled, halved, seeded, and diced
2 cups edamame
8 green onions, thinly sliced
1 cup chopped parsley
3 tbsp. chopped mint
Salt and freshly ground black pepper to taste
Directions:
Combine all ingredients in a large bowl. Chill for 1 hour before serving.
Dinner: 3 Bean Chili with Sour Cream and Cornbread Muffins
Original recipe can be found here. I used an oil-free cornbread recipe from the Forks Over Knives Cookbook by Del Sroufe
Ingredients:
1 1/2 tbsp. ground flaxseed
1 cup unsweetened plain almond milk
1/2 cup unsweetened applesauce
1/4 cup 100% maple syrup
1 cup cornmeal
1 cup oat flour
1 tsp. baking soda
1 tsp. baking powder
1/2 tsp. salt
1 cup corn kernels (from about 2 ears)
Directions:
1. Preheat the oven to 375 degrees. Line a 12-cup muffin pan with paper muffin liners or have ready a 12-cup silicone muffin pan.
2. In a small bowl, combine the flaxseeds with the almond milk and set aside, to allow it to gel, for 5 minutes.
3. In a large mixing bowl, stir the applesauce and maple syrup together. Add the flaxseed-almond milk mixture. Sift in the cornmeal, oat flour, baking soda, baking powder, and salt. Stir until well combined, but avoid overmixing. Fold in the corn kernels.
4. Spoon out equal portions of batter into the muffin cups. Bake for 20 minutes, or until a toothpick inserted into the center comes out clean. Serve warm.
Saturday, June 1, 2019
Day 5: Bomb Burritos and Creamy Lemon Asparagus with a Balsamic Salad and Sunflower Seeds
Lunch: Bomb Burritos
The original recipe can be found here. I did alter it slightly for this challenge. I used half the walnuts and no oil in the rice. I also left out the miso dressing.
Dinner: Creamy Lemon Asparagus Pasta with a Balsamic Salad and Sunflower Seeds.
Original recipe can be found here. I also had some leftover Vegan Parmesan that I sprinkled on top. Delicious!
*We have been on this challenge for 5 days now, no chips, no oil, and I've been feeling really good! I get hungry more often, but we have so many leftovers that I can snack all day and not feel hungry at night. I'm excited to see what the next 5 days will be like!
The original recipe can be found here. I did alter it slightly for this challenge. I used half the walnuts and no oil in the rice. I also left out the miso dressing.
Dinner: Creamy Lemon Asparagus Pasta with a Balsamic Salad and Sunflower Seeds.
Original recipe can be found here. I also had some leftover Vegan Parmesan that I sprinkled on top. Delicious!
*We have been on this challenge for 5 days now, no chips, no oil, and I've been feeling really good! I get hungry more often, but we have so many leftovers that I can snack all day and not feel hungry at night. I'm excited to see what the next 5 days will be like!
Day 4: Quinoa Vegetable Soup with Vegan Parmesan and Leftovers
Lunch: Quinoa Vegetable Soup
The original recipe can be found here.
Dinner: We have been cooking up a storm so we just had leftovers tonight!
The original recipe can be found here.
Dinner: We have been cooking up a storm so we just had leftovers tonight!
Day 3: Pineapple Stir-Fry with Brown Rice and Sweet Potato Burgers with Fries
Lunch: Pineapple Stir-Fry with Brown Rice
I found this recipe from Prevent and Reverse Heart Disease by Caldwell Esselstyn
Ingredients:
1 large onion
3 garlic cloves, chopped
2 tsp.peeled and chopped fresh ginger
1 10 oz. box mushrooms
2 red bell peppers, seeded and cut into 1 inch chunks
2 zucchini, sliced
3-4 leaves bok choy
1 fresh pineapple, diced
1 jalapeno pepper, seeded and chopped
2 tbsp. rice vinegar
pepper, to taste
Directions:
1. In a nonstick saucepan, stir-fry onion, garlic, and ginger in pineapple juice, water, or vinegar until onion begins to soften.
2. Add mushrooms and cook a few minutes until the mushrooms begin to soften.
3. Add red peppers, zucchini, and bok choy and cook until warmed through and beginning to soften.
4. Mix pineapple, jalapeno, pepper, and vinegar in a small bowl and add to vegetables in sauce pan. Cook until mixture is warmed through. Serve on top of brown rice or any favorite whole grain on a bed of greens.
*Almost any vegetables may be substituted. Use what you have!
Brown Rice: 1 part rice to 2 1/4 parts water. Make as much as you want!
Dinner: Sweet Potato Burgers and Fries
The recipe for the burgers can be found here.
Fries
Cut potatoes however you want, I like them in cubes or strips. Put them in a large mixing bowl. Season with anything that sounds good, I normally do Italian type seasoning. Sprinkle some tamari or Bragg Liquid Aminos. Stir so everything evenly coats and transfer onto a baking sheet. Bake for 30 min at 350 degrees or longer if you like crispy.
Enjoy!
I found this recipe from Prevent and Reverse Heart Disease by Caldwell Esselstyn
Ingredients:
1 large onion
3 garlic cloves, chopped
2 tsp.peeled and chopped fresh ginger
1 10 oz. box mushrooms
2 red bell peppers, seeded and cut into 1 inch chunks
2 zucchini, sliced
3-4 leaves bok choy
1 fresh pineapple, diced
1 jalapeno pepper, seeded and chopped
2 tbsp. rice vinegar
pepper, to taste
Directions:
1. In a nonstick saucepan, stir-fry onion, garlic, and ginger in pineapple juice, water, or vinegar until onion begins to soften.
2. Add mushrooms and cook a few minutes until the mushrooms begin to soften.
3. Add red peppers, zucchini, and bok choy and cook until warmed through and beginning to soften.
4. Mix pineapple, jalapeno, pepper, and vinegar in a small bowl and add to vegetables in sauce pan. Cook until mixture is warmed through. Serve on top of brown rice or any favorite whole grain on a bed of greens.
*Almost any vegetables may be substituted. Use what you have!
Brown Rice: 1 part rice to 2 1/4 parts water. Make as much as you want!
Dinner: Sweet Potato Burgers and Fries
The recipe for the burgers can be found here.
Fries
Cut potatoes however you want, I like them in cubes or strips. Put them in a large mixing bowl. Season with anything that sounds good, I normally do Italian type seasoning. Sprinkle some tamari or Bragg Liquid Aminos. Stir so everything evenly coats and transfer onto a baking sheet. Bake for 30 min at 350 degrees or longer if you like crispy.
Enjoy!
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