7 DAYS of Plant Based Eating

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Irma Walters
5 years ago
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1 7 DAYS of Plant Based Eating Sun Mon Tues Wed Thurs Fri Sat Cold Oats Juice #1 Green Light Parsley and Mushroom Slaw Italian Bean Balls and Spaghetti Squash Noodles Quinoa Oat Granola with Almond or Coconut Milk Juice #2 Minty Green Avocado Pesto with Black Bean Noodles Cleanse Soup and a green salad - any combination of vegetables you wish with a salad dressing below Apple Pie Oatmeal Juice #3 Pink Passion Cleanse soup (leftovers) Quinoa and Black Beans *keep leftovers in fridge for tomorrow Creamy Breakfast Smoothie Juice #4 Radiant Green Quinoa and Black Beans Yesterdays leftovers with added greens such as kale, spinach, chard etc. and a dressing below Coconut Crusted Tofu with Peach Salsa Banana Bread Smoothie Juice #5 The Classic Big Vegan Bowl Easy Chickpea Curry Cold Oats Juice # 1 Green Light Easy Chickpea curry (leftovers) Vegan Fajitas Apple Pie Oatmeal Juice of your choice Avocado Toast with side salad Nut Burger Salad EXTRAS FOR SNACKING AT ANY TIME Blueberry Muffins (recipe included), raw fruit, raw nuts, raw vegetables with hummus, roast chickpeas, a handful of dates and cashews, homemade kale chips or any earth food.

2 Notes ê This is a look at what a plant based diet looks like. This is not meant to be followed exactly (although it can if you want it to be), more of an inspiration of new meal ideas, snacks and juices. Feel free to substitute any meals for other ones, find new ones online or in the recipe book I sent you with Session 1. ê I do not want you to limit portions. These recipes are all detoxifying vegan recipes, the more you eat the better. ê WATER: Try to drink 2-3L of per day. 1L before 11am, 1L before 4pm and 1L before bedtime is a great guide. The more, the better. Herbal tea and your detox each morning count as intake. ê Any food from the earth can be added to any meal, feel free to substitute vegetables and fruit for other ones and add herbs and spices as you wish. This plan is flexible and meant to be fun. ê ALL ingredients are intended to be organic whenever possible

3 JUICES, SMOOTHIES AND WATER Lemon Water 1 serving Freshly squeezed juice from half of an organic. Not bottled juice. Limes may be substituted. ¼ tsp. cayenne pepper, to taste. The more you use, the better for cleansing and healing. At least 10-ounces, any temperature Juice #1 Standard Green Per person: 2 kale leaves handful spinach 1 stalk celery small handful parsley 2 tart apples. Serve over ice if desired. JUICER AND BLENDER OPTION: Juice: celery, parsley & apples. Blend with kale and spinach Juice #4 - Radiant Greens Per person: 4 stalks celery 1 cucumber 5 leaves green chard 1 bunch spinach 4 carrots 1 apple ½ lime flesh (no skin) Juice #2 Minty Green Per person: 1/2 green apple 3 kale (Tuscan cabbage) leaves 8 stems and leaves of mint 3 handfuls of spinach 3 limes, peeled 1 ½ cucumbers Juice #5 The Classic ½ apple 1 beet 2 carrots 3 stalks celery 2 romaine leafs ¼ 1 tsp. fresh ginger Juice #3 Pink Passion Per person: 1 apple 1 beet ½ Creamy Breakfast Smoothie Per Person: One cup kale 1/4 avocado 1 banana one cup unsweetened almond or coconut milk 1/4 cup rolled oats 1/2 teaspoon cinnamon 1/2 cup crushed ice if desired Banana Bread Smoothie Per Person 1 cup (OR 3/4c, ¼c coconut milk yogurt) 1 banana, frozen 1/3 cup cooked quinoa 1 tbsp. raw walnuts or hemp seeds 2 tsp. ground flaxseed 1 date, pitted 1/2 tsp. pure vanilla extract 3/4 tsp. ground cinnamon 1 pinch allspice, if available Place in your blender in the order of the ingredients listed, and then blend for 30 seconds or until smooth. Pour into a glass and top with additional walnuts and ground cinnamon.

4 BREAKFASTS Cold Oats 1/2c oats (approx.) ¼ c raw nuts and/or seeds such as almonds, cashews, pumpkin etc. 1 tbsp. chia seeds 1 tbsp. flaxseed Small handful organic blueberries (or any other berry you desire) Topped with organic coconut milk ed down 1:1 ratio, equal parts and coconut milk. Quinoa and Oat Granola 2 cups gluten-free or regular old fashioned oats 1/2 cup uncooked quinoa, rinsed 1/2 cup sliced almonds 2 Tablespoons flax seeds 1/4 teaspoon cinnamon dash of salt 1/8 cup maple syrup or raw honey 2 Tablespoons coconut oil, melted 1/4 cup organic raisins 1. Preheat oven to 325 degrees then line a baking sheet with parchment paper. 2. Combine all ingredients except raisins in a large bowl then stir to combine. Spread mixture on prepared baking sheet then bake for 15 minutes, stirring halfway through, or until golden brown. TIP: watch closely at the end to make sure granola does not get too dark. Granola will not be crunchy right out of the oven. Stir in raisins when granola is cool then store in an airtight container. Apple Pie Oatmeal 1/3 cup regular oats 1 tablespoon chia seeds 1 tbsp. flaxseed 1 tsp. ground cinnamon 1/4 tsp. ground ginger + pinch of kosher salt 1 + 1/4 cups Almond Milk 1 Granny Smith apple, peeled and cut into 1 inch pieces 1tbsp No 3 dark Maple syrup, if desired *maple syrup contains many beneficial detoxifying minerals and vitamins, being as it is very sweet, use in moderation if you wish. 1/2 tsp. pure vanilla extract 1 tsp. fresh juice (optional) 2 tbsp. chopped walnuts, for sprinkling on top Combine all ingredients except walnuts in a pot and pour enough to cover the oats by about 2 inches, simmer on med-low, adding more as needed. When oats have softened, approx. 20min, serve with sprinkled walnuts on top.

5 LUNCH AND DINNER Avocado Pesto with Black Bean Noodles See picture shown, these noodles are available at Thrifty s and other food stores. Pesto 1 large bunch fresh basil 2 ripe avocados juice from 1 lime 3 cloves garlic (or more, the more the better) 1/2 teaspoon sea salt Wash and combine all ingredients in a food processor. Noodles Cook black bean noodles according to directions (8min), drain and pour pesto mixture on top in pot on med, heat for about 5 min to warm sauce. Serve. Parsley and Mushroom Slaw Makes 2-4 servings 1 tablespoon white-wine vinegar or any vinegar of choice 1 teaspoon coarse-grain Dijon mustard 1/2 teaspoon salt 1/8 teaspoon black pepper 3 tablespoons extra-virgin olive oil 4 cups thinly sliced cabbage 1 large head of lettuce, romaine or lettuce of choice, washes and cut into bite sized pieces 1-1 ½ cups pound mushrooms, trimmed and thinly sliced 2 cups loosely packed fresh flat-leaf parsley leaves 1 tablespoon finely chopped fresh chives, garlic, green onion or other vegetable. Whisk together vinegar, mustard, salt, and pepper in a large bowl, then add oil in a slow stream, whisking until emulsified. Add remaining ingredients and toss just before serving. Cleanse Soup (In slow cooker or in a large pot on low) 1 cup organic black beans 1 large organic onion 1 organic red pepper 4-6 cloves garlic 6 organic tomatoes, diced and stewed. If you don t want to stew yourself, canned is fine just get low-sodium and not flavoured. 1 can organic coconut milk 2 cups organic vegetable broth ANY herbs/spices you enjoy. Examples: chili, curry, onion or garlic powder, no salt seasoning, dried or fresh herbs such as oregano, basil etc. approx. 15 raw almonds (optional and best used when pureeing soup & gives your soup amazing nutty taste) 1. Chop all vegetables 2. Add vegetables, beans, and coconut milk to slow cooker or pot, then add broth.

6 3. Cook on low for approx. 2-6 hours, stirring occasionally. 4. Puree soup if desired - I would prefer you puree this soup when it is done cooking either with a hand mixer or blender, your body absorbs nutrients better when it is pureed because your stomach doesn t have to work to break it all down. If you strongly don t want to puree, it s not necessary. Italian Bean Balls and Spaghetti Squash Noodles NOTE: You will have to make or have your own pasta sauce on hand. Recipe does not include this. I have included an optional homemade pasta sauce you can use id you d like or chose your favourite organic premade one. Delightful Italian bean balls filled with basil, oregano, garlic, and sun-dried tomatoes round out this fresh & light meal of spaghetti squash "pasta" and tomato sauce. I bake the bean balls for a good amount of time until golden and quite firm, so they stand up better to the tomato sauce. Roast Spaghetti Squash while you make Bean Balls: Heat the oven to 400 F and arrange a rack in the middle. Cut the squash in half lengthwise and scrape out the seeds. Brush the flesh with 2 tablespoons of the coconut oil and season with salt and pepper, if desired. Place the squash halves cut-side up on a baking sheet and roast until fork tender, about 50 minutes. Bean Balls: 3/4 cup walnuts, finely chopped and toasted 3/4 cup gluten-free rolled oats, processed into a coarse flour 1 cup shredded carrot 1/2 cup fresh parsley, finely chopped 1/3 cup fresh basil leaves, finely chopped 2-3 tablespoons finely chopped oil-packed sun-dried tomatoes (about 2 large) 3 large garlic cloves, minced 1 (15-ounce) can kidney beans, drained and rinsed 2 tablespoons ground flax + 3 tbsp., mixed 1/2 tablespoon olive oil 1 teaspoon dried oregano 3/4 teaspoon fine grain sea salt, or to taste Freshly ground black pepper, to taste 1/4 teaspoon red pepper flakes (optional) 1. Preheat the oven to 350F and line a large baking sheet with parchment paper. Toast the walnuts for 7-9 minutes until fragrant and golden. 2. Meanwhile, add the oats into the food processor and process until finely chopped. You want the texture to be like a coarse flour. 3. Add the grated carrot, chopped parsley, basil, sun-dried tomatoes, garlic, walnuts, and oat flour into a large bowl. Stir to combine. 4. Add the drained and rinsed beans into the food processor and process until finely chopped. You want the mixture to be a coarse paste with some beans still intact, but don't completely puree the mixture. Stir the processed beans into the bowl with the vegetables and oat flour. 5. In a mug, whisk together the ground flax and. Let it sit for only seconds, any longer and it will get too thick. Stir into the vegetable bean mixture until fully combined.

7 6. Stir the oil, oregano, salt, pepper, and red pepper flakes (if using) into the bowl, adjusting amounts to taste if necessary. 7. Shape the mixture into balls (the size of golf-balls), packing each ball tightly between your hands so it holds together well. Place each ball onto the prepared baking sheet an inch or two apart. 8. Bake for 20 minutes, then gently flip the balls and bake for another minutes until golden on both sides. 9. After baking, place balls on a cooling rack for 10 minutes to cool slightly. 10. Serve with spaghetti squash or pasta and tomato sauce. Simple Tomato Sauce 1/2 small yellow onion, diced 2 cloves garlic, minced 5 large tomatoes, cubed 1 small green bell pepper, diced 1/2 teaspoon salt 1/2 teaspoon black pepper 1 teaspoon dried basil leaves 1/2 teaspoon dried oregano Combine all chopped ingredients in a pot and warm on med until simmering, eat right away or let simmer for hours. Quinoa And Black Beans 1 teaspoon coconut or grapeseed oil 1 onion, chopped 3 cloves garlic, chopped 3/4 cup quinoa 1 1/2 cups vegetable broth 1 teaspoon ground cumin 1/4 teaspoon cayenne pepper salt and ground black pepper to taste 2 (15 ounce) cans black beans, rinsed and drained 1/2 cup chopped fresh cilantro 1. In a pot, brown garlic and onion with oil. 2. Add uncooked quinoa, broth, cumin and cayenne and bring to a boil with a lid on. 3. Once boiling, lower heat to low and let sit with lid on for approx. 15min until quinoa is cooked. 4. Add salt and pepper to taste and add black beans and cilantro.

8 Big Vegan Bowl 1 large sweet potato, chopped into 3/4-inch cubes 1 1/2c chickpeas, rinsed 1 cup uncooked quinoa 1 large carrot, peeled & julienned purple cabbage or vegetable of choice, shredded couple handfuls of greens for the base (optional) hummus sliced avocado hulled hemp seeds. 1. Preheat oven to 400F and line two large baking sheets with parchment paper. 2. Spread out the chopped sweet potato on one sheet. Drizzle with 1/2 tablespoon of oil or so and toss the potatoes until coated. Sprinkle with fine grain sea salt. 3. Place both the sweet potato and chickpeas into the preheated oven. Roast for 15 minutes at 400F and then remove both. Flip the sweet potatoes and gently roll around the chickpeas. Place back in the oven for another 15 minutes or so, watching closely during the last 5 minutes. When the chickpeas are golden and the sweet potatoes are lightly browned on the bottom and fork tender, they are ready to come out. 4. Meanwhile, cook the quinoa while the roasting is going on. In a fine mesh sieve, rinse the quinoa and then place in a medium pot. Add in 1.5 cups of and stir. Bring the mixture to a low boil and then reduce the heat to low/medium and cover with lid. Simmer, covered, for about minutes (you can check after 13 minutes), until all of the is absorbed and the quinoa is fluffy. 5. Remove from heat and leave the lid on to steam for another 5-10 minutes or longer if needed. Fluff with fork. Assemble the bowl: Add a couple handfuls of greens into a large shallow bowl. When the roasted veggies and chickpeas are done, allow the chickpeas to cool for 5 minutes and then add them on the salad followed by the sliced avocado, hummus, shredded veggies, and hemp seeds. If you want to use a dressing, use one from the list below. Coconut Crusted Tofu with Peach salsa Make salsa (below), put in fridge while cooking tofu. 14oz block of tofu into 4 pieces 1/3c unsweetened coconut 1-2 tbsp. whole wheat flour 1 tsp. Himalayan rock salt 1tbsp oil 1. Cut 1 14oz block of tofu into 4 pieces 2. Mix coconut and flour in a dish on the side 3. Rinse and pat tofu dry, sprinkle with rock salt 4. Heat oil in a large nonstick skillet over medium-high heat. Top with Peach salsa and serve

9 Peach Salsa Dice and combine the following ingredients 3 ripe, yellow peaches, peeled, stoned and chopped 1 small red onion, chopped ½ - 1 whole jalapeno pepper, seeded and finely chopped 1/4 cup freshly chopped cilantro Juice of 1 lime Easy Chickpea Curry 1 can chickpeas (ideally low sodium, organic) 1-3 roma tomatoes, depending on how much you like tomatoes *alternately you can use a small can of chopped tomatoes 1/2 can organic coconut milk 1 cup broth (you can skip this and add more coconut milk and a little if you don t have broth) Chopped garlic (I used about 7 big cloves) 1/2 a finely chopped onion 3-4 tbsp. yellow curry powder 1 tbsp. cumin 2 tbsp. chili powder 1. Add all ingredients to a large saucepan with a lid and put on med. 2. When simmering, stir and turn down slightly. 3. *this is the part I love* Let simmer for at least about 20min and up to 2 hours depending on when you want to eat. If the liquid starts to evaporate, add or coconut milk to replace lost liquid. Vegan Fajitas 1/8 cup olive oil (for marinade) 1/4 cup red wine vinegar 1 teaspoon dried oregano 1 teaspoon chili powder garlic salt to taste salt and pepper to taste 2 small zucchini, julienned 2 medium small yellow squash, julienned 1 large onion, sliced 1 tbsp. olive oil (for cooking) 1 green bell pepper, cut into thin strips 1 red bell pepper, cut into thin strips 1 cob of corn with corn sliced off, or canned corn if necessary. 1 (15 ounce) can black beans, drained 1. In a large bowl combine olive oil, vinegar, oregano, chili powder, garlic salt, salt and pepper. 2. To the marinade add the zucchini, yellow squash, onion, green pepper and red pepper. Marinate vegetables in the refrigerator for at least 30 minutes, but not more

10 than 24 hours. 3. Heat oil in a large skillet over medium-high heat. Drain the vegetables and sauté until tender, about 10 to 15 minutes. Stir in the corn and beans; increase the heat to high for 5 minutes, to brown vegetables. Nut Burger Salad 1 cup finely ground almonds 1/2 cup minced onion 1 carrot, minced 1/4 cup tahini (sesame-seed paste) 1/4 cup tamari or soy sauce 3 tablespoons fresh juice 1. Preheat the oven broiler. Cover a baking sheet with parchment paper or foil and lightly grease. 2. In a medium bowl, mix together the almonds, onion, carrot, tahini, tamari sauce, and juice. Form into 6 patties and place on baking sheet. 3. Broil burgers 5 minutes, then turn and broil the other side another 5 minutes. Watch to make sure the burgers don't burn. 4. Remove, and crumble on top of a salad made with lettuce, kale, cucumber, bell peppers, garlic and celery or a salad of your choice. Avocado Toast Spread half of an avocado on a piece of organic sprouted grain bread. Top with chopped garlic, herbs and any other vegetable you wish. Enjoy with a side salad.

11 SALAD DRESSINGS Basic From The Earth Salad Dressing ½ vinegar ½ extra virgin olive oil any herbs, or powders (garlic, onion, ginger etc.) and any fresh garlic, shallots, ginger etc. desired Italian Garlic Dressing 2 tablespoons oil (I prefer extra-virgin olive oil) 1 tablespoon balsamic vinegar 1/2 teaspoon minced garlic 1 pinch no-salt Italian seasoning Lemon Dressing 3 tablespoons olive oil (I prefer extra-virgin) 3 tablespoons juice 1/2 teaspoon oregano 1/2 teaspoon minced garlic 1 tsp. honey Garlic Rosemary Dressing 2 tablespoons extra-virgin olive oil 1 tablespoon balsamic vinegar ½ clove garlic ½ tbsp. (approx.) rosemary, fresh or dried Honey Apple Cider Dressing 2 tbsp. apple cider vinegar 3 tbsp. extra-virgin olive oil Juice of 1/4 1tbsp honey ½ shallot, minced Coarse salt and freshly ground pepper Basic French Vinaigrette Makes 3/4 cup 1 tsp. minced shallots 1/2 tsp. minced herbs Juice of one large or 3 tbs. white-wine vinegar 1 tsp. Dijon mustard Salt and freshly ground pepper to taste 1/2 cup extra-virgin olive oil Whisk together shallots, herbs, juice, Dijon mustard and salt and pepper to taste. Drizzle in olive oil, whisking constantly to emulsify. Alternatively, in a jar, shake together all the ingredients until the dressing is emulsified. Keeps in the fridge for up to 2 weeks. POTASSIUM / ELECTROLYTE BROTH

12 P alkalizing P mineralizing P helps flush toxins from your system P helps regulate blood pressure P relieves leg cramps P supports and nourishes the kidneys and adrenals P a great source of hydration, balancing electrolytes in your body. P contains nutrients which boost immunity Ingredients 4 organic, well scrubbed potatoes 3 organic carrots, peeled and chopped 4 organic celery stalks, chopped 5 cloves organic garlic 1 bunch organic parsley 4 quarts filtered 1 large piece of kelp, kombu or nori seaweed Instructions 1. Peel potatoes. Place the potato peelings, seaweed, carrots and celery in a large pot with the filtered. Bring to a boil, reduce heat and simmer for 30 minutes. Add parsley and simmer for 5 more minutes. 2. Cool and strain the finished potassium broth into glass containers in the refrigerator, reheating small amounts as needed. 3. Potassium broth freezes beautifully, so freeze what you will not use in about one week. Feel free to add any other vegetables/herbs you like, it will vary the taste depending on what you add. You can also chose to use more of any of the ingredients in the broth.

Week 4 Recipes. Instructions: Reheat cooked quinoa in saucepan, remove from stove stir in egg white, vanilla, milk and spices.

Week 4 Recipes. Instructions: Reheat cooked quinoa in saucepan, remove from stove stir in egg white, vanilla, milk and spices. Week 4 Recipes Quinoa Chia Spiced Breakfast bowl 1 cup quinoa cooked quinoa o Quinoa Tip: You can use a pre-cooked quinoa. Trader Joes has a great one. Or make quinoa night before (note you need to soak