It is hard to believe that we only have 14 days left to our plant-based challenge. Here are some week three suggestions, recipes etc. Congratulations on how far you have come. 

Notes:

The spicy black bean chili calls for a Poblano and Anaheim chili. Roasting them is pretty easy. Place the rack in your oven on the top and turn your oven to broil. Place the chilis on an aluminum foiled cookie sheet and place under flame. Keep a close eye and let them turn blackish on each side. When dark and blistered on all sides, put it into a small paper or plastic bag. Let the peppers cool and the skins will come right off. Make sure you rinse the seeds out before you chop. 

The brown rice and beans is a delicious bowl to make after a long day. Cook two cups of brown rice on Sunday night by rinsing the brown rice and then putting it in a saucepan with 3 1/2 cups of water and a dash of salt. Bring to boil and reduce heat to simmer. Cover and cook until rice is tender and water is evaporated. This can take from 20-30 minutes. Keep checking after 15 minutes so it doesn’t stick. Remove from heat when done and let it stand 10 minutes covered. 

SHOPPING LIST

ITEMS NEEDED that were previously purchased possibly (on last two shopping lists)

Maple Syrup

Non-Dairy Milk (I like Califia unsweetened almond milk}

Organic Apple Sauce (you can’t go wrong with Whole Foods brand)

Baking Powder (any brand)

Baking Soda (any brand)

Ground Flax Seed (available in the vitamin department)

Dried Oregano - spice

Cayenne Pepper – spice

Ground Cinnamon - spice

Ground Cumin - spice

Ground Coriander - spice

Fresh piece of ginger (about 2 inches)

Raisins (Paul Newmans)

Sunflower seeds – sold in bulk seed and nut aisle

Hemp seeds – sold in bulk seed and nut aisle

Dried cranberries or cherries (I like Paul Newman or whole foods 

bulk section)

Extra-virgin olive oil

Soy Sauce

Small bag of chia seeds (or a couple scoops from nuts bulk section)

Vegan mayonnaise – I like Earth Balance

NEW WEEK ITEMS

Fruit & Vegetables

1 head of garlic

Cilantro

Bunch celery

2 small onions

1 bunch kale

1 Poblano pepper

1 Anaheim Pepper

2 Fresno chilis (red or green)

1 fennel bulb (cut off top, bottom and remove outer layer. Rinse and chop)

2 large oranges

1 piece of ginger (about 2 imches)

5 medium to large Tomatoes

Scallions

Avocado

2 carrots

2 large limes

4 medium to large apples – any kind (1 for muffins and 3 for munching)

1 pre-washed large package of organic spinach

Red pepper

Red onion

2 lemons

Bunch Cauliflower 

Parsley

Misc vegetables or fruits that you love to snack on and include in lunch or dinner

Frozen section

1 package Frozen organic corn (whole foods)

1 package of Frozen edamame 

1 package of Frozen organic peas

Frozen organic spinach (so you don’t run out of leafy greens)

Frozen organic Kale (or other leafy green)

Misc

1 small fresh hummus

Bob’s Red Mill Scottish Oats

1 medium carton tomato sauce (I like Whole Foods}

4 cartons of black beans (Whole Foods)

1 package of medium or short grain brown rice (I like Whole Foods)

Dried rosemary – spice

Ground Flaxseed (if you haven’t already purchased)

Ground nutmeg (if you haven’t already purchased)

Raisins (I like Paul Newman)

White wine vinegar (any brand)

2 cartons (15 ounce) of whole foods chickpeas

1 carton (15 ounce) of white beans

Whole-wheat tortilla

White rice vinegar (in Asian section) 

Sriracha Sauce

½ cup mixed olives fresh from whole foods 

Rudi’s non-dairy, non-soy bread (whole foods bread section)

1 small carton or glass jar of avocado hearts or palms (whole foods)

MONDAY – 

(Breakfast – Muffin and fresh high fiber fruit (apple, raisins, banana or strawberries)

Lunch – Whole wheat tortilla veggie wrap (recipe below) Add any vegetables you like.

Dinner – Chili and steamed spinach on the side.

Snack – 1 cup edamame (steam in am – place in plastic bag)

Mon nite - Prepare Chia Pudding – only takes a few minutes – recipe below

TUESDAY

Breakfast – 1 cup cold chia pudding (recipe below) prepared night before – fresh fruit

Lunch – 1 cup of white bean salad with 2 slices of vegan bread and misc fruit or vegetables

Dinner – Cauliflower Rice *recipe below with steamed spinach

Snack – Popcorn with nutritional yeast

Tuesday night – make kale salad for lunch tomorrow – recipe below

WEDNESDAY

Breakfast – leftover chia pudding and fresh fruit

Lunch – Kale & Quinoa Salad – slice of bread or half a tortilla

Snack – Apple spice muffin

Dinner – Chili with steamed spinach 

Wed night – make bean salad for tomorrow’s lunch

THURSDAY

Breakfast – Muffin and fresh fruit

Lunch – Bean Salad with bread and misc fruit and vegetables

Snack – Hummus on one slice of bread with veggies

Dinner – Rice Bowl (recipe below) with ½ avocado – put leftover avocado in bowl with a ¼ onion and a squeeze of lemon to stay fresh for tomorrow

Thursday night make mashed chickpea salad

FRIDAY

Breakfast – Muffin with fresh fruit

Lunch – Semi mashed chickpeas with chopped celery, sliced cucumber, chopped red onion, tablespoon lemon juice and tablespoon of vegan mayonnaise. Mash the chickpeas with a potato masher leaving it semi-mashed. Add the rest of the ingredients. Spread on vegan bread. Add mustard if desired. Top with leftover avocado.

Dinner – Leftover rice bowl with steamed green (spinach or kale) on side

SATURDAY

Breakfast – Hot Scottish oatmeal with maple syrup, nuts and dried fruits

Lunch – Salad with all leftover vegetables chopped topped with no oil hummus salad dressing. (recipe below)

Dinner – Leftover cauliflower rice with fresh vegetables

Chia Seed Plant Powered Breakfast

Ingredients

  • ⅔ cup chia seeds
  • 2 cups of almond milk (or any other non-dairy milk)
  • 2 tablespoons of maple syrup
  • ½ teaspoon vanilla
  • Toppings of your choice - fruits, nuts, seeds, figs, dates etc

Instructions

Thoroughly combine chia seeds, almond milk, maple syrup and vanilla in a refrigerator container with a lid. Refrigerate overnight. Wen ready to serve, spoon into bowls and top with your favorite fruits, seeds, nuts, figs or dates. Drizzle with a little maple syrup.

Muffin of the week: No oil Apple Spice Muffins

1 1/4 cups flour

1 1/2 cups old-fashioned rolled oats (I like Bobs Red Mill gluten-free Scottish oatmeal because it is finer than regular oats)

1 teaspoon baking soda

2 teaspoons baking powder

1 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1 cup applesauce

1 small apple, peeled, cored and diced (about 1 1/2 cups)

6 teaspoons of flax egg (whisk 2 tablespoons of ground flax seed with 5 tablespoons of water - refrigerate for 10 minutes to thicken)

1/2 cup maple syrup

3/4 cup non-flavored, non-dairy milk (almond or soy)

3/4 cup raisins 0r ½ cup of nuts or both (optional)

Preheat the oven to 350 degrees F. Grease a 12-cup muffin tin or use muffin liners.

Combine the flour, oats, baking powder, baking soda, cinnamon and nutmeg in a large mixing bowl.

Add the applesauce, flax eggs, non-dairy milk, maple syrup, diced apple and raisins if using. Stir gently until all the flour is incorporated into the batter. Pour the batter into the prepared muffin cups filling them 2/3 full.

Bake for 25 minutes, or until the tops of the muffins are lightly browned and a toothpick inserted into the center of the muffin comes out clean

Spicy Black Bean Chili

The roasted pepper really adds to the special full-flavor of this chili. If you want to cut back on the spice – use mild chilies and omit the fresno chili. Author: 

Serves: 6

Ingredients

  • 3 tablespoons vegetable broth for sauteing (you may need more)
  • 2 cartons of rinsed black beans  (I like whole food brand in the cartons)
  • 3 ribs celery, chopped
  • 1 cup chopped onions
  • 2 cloves garlic, chopped
  • 1 large Anaheim chili, roasted, cored, seeded and diced*
  • 1 large Poblano chili, roasted, cored, seeded and diced*
  • 2 carrots, diced
  • 1½ cups of fresh or frozen corn kernels
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper
  • 1 tablespon dried oregano
  • 1 teaspoon dried rosemary
  • 1 bay leaf
  • 3 large tomatoes, cored and chopped
  • 10 cups vegetable broth (plus more if needed)
  • ½ cup tomato sauce
  • ½ cup thinly sliced scallions
  • 3 tablespoons fresh chopped cilantro

Instructions

  1. *Place the stove rack in the highest position and turn on the broiler. Put the Anaheim and Poblano chilies on a baking sheet covered in aluminum foil and place under the broiler. Char the skins by keeping a close eye on them and turning until completely charred all over. Remove and put them in a paper bag to steam. When cooled, remove skin and seeds and chop.
  2. In a large pot, heat the 3 tablespoons of vegetable broth over medium heat. Add the onions, celery and garlic. Saute for about 5 minutes stirring occasionally until soft. Add more vegetable broth if it is sticking.
  3. Stir in the tomatoes, oregano, rosemary, bay leaf, salt, pepper, vegetable broth, beans and tomato sauce. Bring to a boil, reduce the heat to medium-low, and simmer, partially covered for 1 to 1½ hours until beans are cooked. Remove the pot from the heat and discard the bay leaf. Using a potato masher, coarsely mash the beans so they thicken the chili.
  4. Return the soup to the heat, add the carrots, chopped anaheim pepper and poblano peppers and corn, and simmer for about 10-15 minutes, until carrots are tender. Taste and adjust the seasonings if necessary.

Garnish with cilantro and sliced scallions. You can also add a dollop of vegan sour cream on top.

Brown Rice and Beans with Ginger Chile Salsa 

Serves: 4

Ingredients

  • 2 Tbsp. olive oil, divided
  • 1 medium onion, chopped, divided
  • 1 cup of brown rice
  • Salt & freshly ground black pepper
  • ½ cup coarsely chopped fresh cilantro, divided
  • 1 tsp. ground coriander
  • 1 tsp. ground cumin
  • 2 15-0z cans black beans, rinsed (or freshly made)
  • 1 cup low-sodium organic vegetable broth
  • 2 red Jalapenos or fresno chiles, stemmed, halved and seeded
  • 1 garlic clove
  • 1 Tbsp. chopped peeled ginger
  • 1 Tbsp. fnely grated lime zest
  • 1 tsp. maple syrup
  • ¼ cup fresh lime juice
  • 1 avocado, halved, pitted, chopped
  • ½ cup fresh tomatoes, chopped

Instructions

  1. Heat 1 Tbsp. oil in a medium saucepan over medium heat. Add ¼ of chopped onion and cook, stirring occasionally, until softened, about 5 minutes.
  2. Add rice and stir to coat.
  3. Add 2 cups water and season with salt. Bring to boil, reduce heat to low, cover and cook until rice is just tender.
  4. Remove rice from heat. Let stand, covered for 10 minutes. Fluff rice with a fork and fold in ¼ cup cilantro: season with salt and pepper.
  5. While rice is cooking, heat remaining 1 Tbsp. oil in a medium saucepan over medium heat. Add ⅔ of remaining onion. Cook, stirring occasionally, until onion has softened, about 5 minutes.
  6. Add coriander and cumin; stir 1 minute.
  7. Add beans and broth; season with salt and pepper. Bring to a boil, reduce heat and simmer for 5 minutes.
  8. Pulse chiles, garlic, ginger, lime zest, lime juice, remaining onion and maple syrup in a blender until a chunky sauce forms. Season salsa with salt.

Serve rice with beans: top with salsa, avocado, tomatoes, ¼ cup cilantro and lime wedges.

Rice Salad with Fennel, Chickpeas & Orange

¾ cup brown rice

1 orange, peeled into segments

¾ cup chickpeas

1 fennel bulb, trimmed and sliced)

6 tablespoons white wine vinegar

2 tablespoons fresh lemon juice

Chopped fresh cilantro

Salt & Pepper to taste

Heat the rice. While the rice is warming up, combine the chickpeas, fennel, and orange segments. In a small bowl, combine the vinegar, lemon juice, salt & pepper. Toss the dressing with the rice salad. Top with chopped cilantro.

Veggie Wrap

1 whole-wheat tortilla

1 cucumber, sliced

1 red pepper, sliced

1 stalk chopped celery

handful of chopped red onion (optional)

1/2  cup hummus (see recipe or fresh store bought whole foods)

¼ cup rinsed garbanzo beans from a carton

2 tablespoons fresh lemon juice

(add any other vegetables you love)

Put the cucumber, bell pepper, celery, artichoke hearts, garbanzo in a medium bowl and combine. Add the lemon juice. Salt & pepper to taste. Taste – add more lemon juice if needed.

To assemble. Place tortilla on work surface. Spread with hummus. Add the cucumber mixture on top and roll up. Cut into half.

Kale & Quinoa Bowl

2 cups water

1 cup quinoa

1 bunch kale, washed, veins removed and chopped into ribbons

2 tablespoons of fresh lemon juice

1 tablespoon extra-virgin olive oil

2 scallions

3 tablespoons hemp seeds (or your favorite seeds)

2 tablespoons of dried cranberries

salt & pepper to taste

Bring 2 cups water to boil. Add the quinoa. Reduce to a simmer and cover pot. Cook for 12-20 minutes or until liquid is absorbed, checking frequently. 

Massage the kale with olive oil. Add the quinoa., lemon juice, scallions, seeds and cranberries. Taste for salt & pepper.

Healthy Vegan Snacks

Buffalo Cauliflower Wings

Author: Ordinary Vegan

Serves: 4

Ingredients

  • ⅛ cup extra-virgin olive oil
  • 2 tablespoons soy sauce
  • 2 tablespoon rice vinegar
  • 2 tablespoons Sriracha sauce
  • 1 head of cauliflower, leaves removed, cut into florets
  • chopped fresh cilantro, for garnish

Instructions

  1. Preheat the oven to 400 degrees F. Spread baking paper on a cooking sheet or lightly grease one.
  2. In a large bowl, combine the oil, soy sauce, rice vinegar and Sriracha sauce.
  3. Gently add the cauliflower to the bowl and coat with marinade.
  4. Arrange the cauliflower on a baking sheet and roast for 10 minutes. Turn and roast for another 10 minutes, or until tender.

Garnish with fresh cilantro and serve.

White Bean & Olive Dip

Ingredients

  • 1 15 ounce box white beans (cannellini or great northern rinsed, coarsly chopped) or use fresh
  • ½ cup pitted mixed olives, coarsely chopped
  • 2 Tbsp coarsely chopped fresh parsley
  • 2 Tbsp. extra virgin olive oil
  • 1 tsp lemon zest
  • ⅓ tsp crushed red pepper flakes (or more to taste)
  • 2 Tbsp fresh lemon juice
  • Salt & fresh ground pepper

Instructions

  1. Toss beans, olives, parsley, oil, lemon zest, red pepper flakes and lemon juice in a medium bowl
  2. Season with salt, pepper and more lemon juice if desired
  3. Top with a little extra lemon zest

Serve

Spicy Roasted Garbanzo Beans 

Cousin Tony's Roasted Garbanzo Beans with Lemon and Cayenne Pepper

Author: Ordinary Vegan

Recipe type: Appetizer

Ingredients

  • 2 cartons garbanzo beans (washed)
  • 1 tbsp cayenne pepper
  • ½ tsp salt
  • 1 tsp of crushed black pepper
  • juice of 2 large lemons

Instructions

  1. Preheat the oven to 400 degrees.
  2. In large bowl, combine cayenne, salt, pepper and lemon.
  3. Toss in garbanzo beans and mix.
  4. Place on lightly greased pan and bake at 400 degrees for 35 minutes or until crispy golden brown.
  5. Be careful not to burn and rotate the beans for even cooking.
  6. Allow to cool and serve in a bowl.

Squeeze some lemon on top and some fresh chopped cilantro.

Chinese Fried Cauliflower & Brown Rice

Easy and delicious. If you want to amp up the protein, add tempeh or tofu.

Author: Ordinary Vegan

Serves: 4

Ingredients

  • 1 small head of cauliflower
  • ½ cup brown rice
  • ½ cup frozen peas, thawed (or fresh)
  • ½ cup frozen organic corn, thawed (or fresh)
  • 1 small white onion, chopped or half of large onion, chopped
  • 2 cloves of garlic, chopped
  • 1 fresno chili, chopped (optional)
  • 2-3 tablespoons of soy sauce (to taste)
  • 1 teaspoon extra-virgin olive oil
  • couple drops of sesame oil
  • salt and pepper to taste

Instructions

  1. Rinse brown rice and add to one cup of water. Bring to boil and simmer for approximately 20 minutes until all the water is absorbed and rice is cooked. Keeping a careful eye on it.
  2. Remove outer leaves of cauliflower. Soak and rinse cauliflower. Drain and dry. Grate the head of cauliflower over the course side of a large grater. This should yield about 2½ cups of rice like cauliflower.
  3. Heat the olive oil in a large saute pan. Add the onions and fresno chili and cook for about 3 minutes. Add the garlic and cook for another 1-2 minutes until the onion is soft and translucent.
  4. Add the riced cauliflower and soy sauce and cook for three minutes. Add the cooked brown rice, corn, peas and sesame oil and cook for another 2 or 3 minutes.

Salt and pepper to taste. Serve with a leafy green or

No Oil Hummus Salad Dressing

Ingredients

3 tbsp plain hummus

2 tbsp balsamic vinegar

3 tbsp orange juice

1 tsp mustard

½ tsp fresh ginger grated (or from your spice rack just use ⅛ tsp or to taste)

½ clove garlic chopped (optional)

Instructions

Whisk together