Hormone Balancing Meal Plan Vegan Week 3+

Transcription

1 Hormone Balancing Meal Plan Vegan Week 3+ Sunday Monday Tuesday Wednesday Thursday Friday Saturday Breakfast Shake or Hummus Shake Shake or Hummus Shake Shake Shake or Hummus Shake Lunch Grilled Vegetable Salad with Chickpeas and Basil Chickpea Curry with Brown Rice Create your own salad* Grilled Vegetable Salad with Chickpeas and Basil Chickpea Curry with Brown Rice Create your own salad* Chickpea Curry with Brown Rice Create your own salad* Roasted Cauli lower and Chickpea Salad Roasted Cauli lower and Chickpea Salad Dinner Chickpea Curry with Brown Rice Create your own salad* Grilled Vegetable Salad with Chickpeas and Basil Roasted Cauli lower and Chickpea Salad Roasted Cauli lower and Chickpea Salad Grilled Vegetable Salad with Chickpeas and Basil Kale and Quinoa Salad Kale and Quinoa Salad * Always start your plate with a handful of greens - spinach, baby greens, arugula - whichever you prefer. Then add some of your favorite veggies - make it colorful! Top your salad with one of the yummy dressing recipes we provided!

2 Hormone Balancing Shopping List Vegan Week 3+ Enjoy Fresh (where possible), organic, locally grown foods (try your local farmer s market). Produce 1 6oz. package spinach 1 avocados 1 pkg. mixed greens 1 bunch kale 1 head of garlic 1 yellow bell pepper 2 red bell peppers 1 red onion 2 zucchini 2 yellow squash Basil - fresh 2 yellow onions 1 medium tomato 1 lime 1 bunch cilantro 1 cauli lower 1 shallot thyme - fresh oregano - fresh 3 lemon 2 clementines / small oranges pomegranate seeds mint - fresh pepper sea salt 1 can coconut milk dried mint dried garbanzo beans/chickpeas - 8 cups Tahini olive oil cumin bay leaves/kombu seaweed sumac red wine vinegar red or yellow curry paste coconut aminos brown rice sun-dried tomatoes - not in oil quinoa kalamata olives cashew or almond butter (no sugar added) maple syrup pistachios paprika sliced almonds include any salad additions you would love for the week! Ex. - cucumber, shredded carrots, avocado, celery, mushrooms, etc. Reference our Create Your Own Salad page for inspiration! Shake Items - See Shake Recipes to include your ingredients. Pantry Items - Some of these you may have handy already! 1

3 Hormone Balancing Recipes Vegan Week 3+ There is no one right diet for everyone everyday. Listen to your body: some days this might be a grain-free diet full of cooked vegetables, broths, and healthy protein and other days it might be raw light salads, green smoothies and brown rice bowls. With increasing awareness, you ll discover the foods that will nourish you each day. DAY ONE, TWO, & SIX - BREAKFAST Hummus 2 cups spinach, fresh and packed 1 avocado, pitted and scooped 1 ¼ cup dried garbanzo beans (cook till so t) or 1 can 3 tbsp tahini (paste of ground sesame seeds) ¼ cup lemon juice (I usually use a bit more) fresh squeezed 1/3 cup cold pressed olive oil, grape seed or laxseed oil 1 2 garlic cloves minced (or 1 heaping tbsp pre-minced garlic) 1/2 tsp cumin (can add more for a richer lavor) ½ tsp salt ¼ cup water (may add a tbsp more for desired consistency) Instructions: 1. Add all ingredients in blender until smooth. 2. Add water to desired consistency (2 4 Tbsp). 3. Blend while scraping sides of blender (I use a small spatula). When you think you are done blending it, Blend it a bit longer for best texture. Tips: For any variation adding more veggies I nd it is best to add the veggie to the blender rst for smoother consistency. 1

4 Chickpea Recipe Prep time 10 mins Cook time 5-8 hours soak time, 1-3 hours cook time Ingredients: 6 cups dried chickpeas 18 cups water bay leaves or Kombu Seaweed Sea salt Instructions: 1. Pick through your dried chickpeas/garbanzos and remove any bits of rock, broken shells, gross looking chickpeas, random other beans, etc. 2. Rinse your chickpeas and place into a large bowl or container. Add 3 cups of water for every 1 cup of beans that you are making. Let the beans soak overnight, or rst thing in the morning so you can make them for dinner. I nd that chickpeas are ne if they are soaked 5-8 hours, but when I soak them overnight they get overcooked really easily and are disappointing. Try not to soak your beans more than 8 hours if leaving them overnight. 3. Drain and rinse the chickpeas again in a colander 4. For cooking the beans on the stovetop, add 3 cups of water for each 1 cup of dried chickpeas and bay leaves and/or a kombu seaweed strip for lavor. Bring to a boil and then simmer over medium low heat for hours until they give to pressure. (It depends on size, small beans cook faster.) Make sure they are not crunchy inside and are cooked through. Since each bean has a di ferent size, the cooking times will vary. You can add salt or additional seasonings if desired part way through cooking, but this is optional. DAY ONE, & THREE - LUNCH DAY TWO & FIVE - DINNER Grilled Vegetable Salad with Chickpeas and Basil Prep time 10 mins Cook time 2

5 10 mins Ingredients 2 tablespoons extra virgin olive oil, plus more for oiling the grill 1 yellow bell pepper, cored, seeded and quartered 1 red bell pepper, cored, seeded and quartered 1 small red onion, cut into thick rings 2 zucchini, thickly sliced lengthwise 2 yellow squash, thickly sliced lengthwise 2 cloves garlic, chopped 2 tablespoons red wine vinegar 2 tablespoons chopped basil 2 cups chickpeas Salt and pepper to taste Instructions 1. Oil grill grates, then preheat grill to medium high heat. 2. Working in batches, grill peppers, onions, zucchini and squash, lipping once, until just charred in parts and tender, 6 to 8 minutes total; transfer to a large platter as done. Set aside to let cool before cutting into bite-size pieces. 3. In a large bowl, combine grilled vegetables, garlic, vinegar, oil, basil, chickpeas, salt and pepper. 4. Serve immediately or cover and chill until ready to serve. Serves 4 to 6 DAY TWO, FOUR & FIVE - LUNCH DAY ONE - DINNER Chickpea Curry with Brown Rice Prep time 5 minutes Cook time 15 minutes 3

6 Ingredients 2 Olive oil 2 cups chopped onions 3 large cloves garlic, minced 1 tablespoon Red or Yellow Curry Paste oz can Coconut Milk, divided 1 cup chickpeas, from earlier in the week 2 tablespoons Coconut Aminos 1 medium tomato, chopped 1 tablespoon fresh lime juice 2 tablespoons chopped cilantro 1 cup cooked brown Rice ½ cup raw cashews Instructions 1. Heat oil in a large skillet over a medium high heat. Add onions and cook until they start to brown. Add garlic and stir-fry until so t. 2. Add Curry Paste and 1/4 can of Coconut Milk. Stirring, cook until curry is dissolved. 3. Add chickpeas, Coconut Aminos and remaining can of Coconut Milk. Bring to a boil and cook 3-5 minutes. 4. Add tomatoes and lime juice. Simmer 1-2 minutes. Stir in cilantro and serve over Brown Rice topped with raw cashews. Makes 4 servings DAY THREE & FOUR - DINNER DAY FIVE & SIX - LUNCH Roasted Cauli lower and Chickpea Salad inspired by Ashley edibleperspective.com Prep time 10 minutes Cook time 60 minutes Ingredients 1 large head cauli lower 2 cups chickpeas 4

7 1 1/2 tablespoons olive oil 3 tablespoons thinly sliced shallot 2 teaspoons minced garlic 3/4 cup sliced sun-dried tomatoes, not oil packed 1/3 cup sliced kalamata olives 5oz mixed baby greens fresh thyme or oregano Dressing Ingredients 1/4 cup fresh lemon juice 1/4-1/3 cup extra virgin olive oil 1 1/2 tablespoons cashew butter, or almond butter 1 teaspoon pure maple syrup salt + pepper Instructions 1. Preheat your oven to 400 F. 2. Chop cauli lower into 1-2 bite pieces and place on a large baking sheet. Drizzle with 1 tablespoon oil and sprinkle with salt and pepper. Toss to coat. Roast for about 30 minutes, turning once halfway through, until tender and starting to brown. 3. At the same time, place chickpeas on another large baking sheet and toss with 1/2 teaspoons oil, salt, and pepper. Roast chickpeas for about minutes, turning once halfway through. They should be starting to split op en and crisp a bit. Turn oven down to 350 F. Add the garlic and shallot and toss together with another drizzle of oil. Roast until the garlic and shallot are just starting to turn golden brown, about 6-8 minutes. Stir a few times and watch closely so it doesn t burn. Add the olives and sun-dried tomatoes in the last 2-3 minutes to warm. 4. While roasting, place all dressing ingredients with about 1/4 teaspoon salt + pepper in a jar or sealable container and shake until fully combined. Set aside and shake before pouring. Store excess sealed in the fridge. 5. Remove both pans from the oven and toss together on one pan. Toss with desired amount of dressing. Taste, and add more salt + pepper if needed. Place mixed greens on a large platter and top with roasted salad. Sprinkle with salt, pepper, and fresh thyme. Serve extra dressing on the side. Makes 4 servings. 5

8 DAY SIX & SEVEN - DINNER Quinoa and Kale Salad Prep Time 10 minutes Cook Time No cooking!!! Ingredients: 1 cups cooked quinoa 2 cups chopped kale (ribs removed) 1 cup garbanzo beans 2 clementine oranges, peeled and sliced ⅓ cup chopped pistachios ⅓ cup pomegranate seeds 3 tablespoons extra virgin olive oil 1 tablespoon fresh clementine juice 1 garlic clove, pressed or minced 1 teaspoons sumac, divided 1/2 teaspoon dried mint, crushed 1/2 teaspoon kosher salt Freshly ground black pepper ¼ cup chopped fresh mint 1 tsp maple syrup Instructions 1. In a salad bowl, combine the cooked quinoa, chopped kale, garbanzo beans, orange slices, pistachios and pomegranate seeds. 2. In a small bowl or jar, combine the olive oil, maple syrup, garlic, 1/2 teaspoon of sumac, dried mint and kosher salt and a few grinds of freshly ground black pepper. 3. Dress the salad with the vinaigrette and toss so everything is evenly coated. Dust with the remaining 1/2 teaspoon of sumac and freshly chopped mint. Season with additional salt and pepper to taste. Salad can be served immediately or saved for up to 2 days. Makes 2 servings. 6