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.