21 Day Plant Based Challenge Recipes

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1. Southwestern Loaded Sweet Potato
1 medium sweet potato
3/4 cup black beans
1/2 avocado
1/3 cup salsa or pico de gallo
Directions:
Bake sweet potato at 350F for 1 hour. Top with black beans, salsa, and avocado.
Nutrition: Calories 470  Protein 17g   Carb 80g  Fat 11g
2. Whole Grain Toast with Almond Butter and Banana
Ingredients:
1 slice whole grain bread, toasted
2 TBSP almond butter
1 banana
Directions: Spread almond butter on to toast and top with sliced banana.
Nutrition: Calories 385    Protein 7g    Carb 41g   Fat 10g
 
3. Greens, Beans, and Grains Bowl
1/2 cup black beans, no salt added
2 cups kale or spinach
2 tsp olive oil
1 cup cooked brown rice
Directions: Drain Beans from can and rinse. Heat oil in skillet and tear kale/spinach. Layer brown rice, beans, and greens in medium bowl. Top with soy sauce or hot sauce.
Nutrition Calories: 470  Protein 16g  Carb 77g  Fat 12g
4. Simple Tacos
3 corn tortillas
3/4 cup vegetarian refried beans
1 cup shredded romaine lettuce
1 roma tomato
1/4 avocado
Heat beans on the stove or in the microwave. Spoon onto corn tortillas, top with avocado, tomato and romaine.
Nutrition: 515 calories, 16g protein, 70g carbohydrate, 20g fat, 16g fiber
5. PLT Sandwich
1 portobello mushroom cap
1 slice tomato
lettuce leaf
2 slices whole grain bread
1/4 cup hummus
Slice portobello and heat in pan until soft and juice release. Toast 2 slices bread, spread with hummus, top with mushroom, tomato, lettuce, and ketchup, mustard, or any condiment if desired.
Nutrition: 375 calories, 16g protein, 53g carbohydrate, 14 g fat, 14g fiber
6. Brown Rice Salad with Sweet Potatoes, Kale, and Pesto

INGREDIENTS:

2 1 sweetpotato, 5″ long Sweet potato, raw, unprepared

1 1 dash Salt, table

1 1 dash Spices, pepper, black

10 tablespoon Olive Oil, Extra Virgin

1 1 cup Quinoa, cooked

2 1 cup SWANSON BROTH, Vegetable Broth

2 1 cup, chopped Kale, raw

0.5 1 cup Seeds, sunflower seed kernels from shell, dry roasted, with salt added

2 0.25 cup leaves, whole Basil, fresh

0.25 1 cup Parsley, fresh

4 tablespoon Lemon juice

1 1 clove Garlic, raw

1 1 teaspoon Sweetener, syrup, agave

DIRECTIONS:

1. Preheat the oven to 425 degrees F (220 degrees C).

2. To make the salad, toss the sweet potatoes with the olive oil, then spread them evenly on a rimmed baking sheet. Sprinkle with salt and pepper. Bake for 10 to 15 minutes longer, until tender and browning. Let cool to room temperature.

3. Meanwhile, put the quinoa in a fine-mesh sieve and rinse until the water runs clear. Put the quinoa and broth in a medium saucepan and bring to a boil over medium-high heat. Decrease the heat to meaintain a simmer, cover, and cook for 20 minutes, until the quinoa has absorbed all the liquid. Fluff the quinoa with a fork and let cool to room temperature.

4. Meanwhile, make the vinaigrett. Combine all the ingredients in a blender or food processor and process until mostly smooth but with small pieces of herbs still visable.

5. In a large bowl, gently stir together the sweet potatoes, quinoa, kale, sunflower seeds, and basil. Drizzle with about 1/3 cup of the dressing and gently stire until all of the ingredients are evenly coated. Taste and mix in more dressing if desired.

6. Serve cold or at room temperature. Stored in a covered contrainer in the fridge, any leftovers will keep for 2 days.

Nutrition Information: Calories: 534 Protein: 8g Carbs: 33g Fat: 44g

Makes 4 servings.
7. Butternut Squash Bisque

INGREDIENTS:

1.5 tablespoon Olive Oil, Extra Virgin

4 1 fl oz Alcoholic beverage, wine, dessert, dry

4 1 cup, cubes Squash, winter, butternut, cooked, baked, with salt

3.5 1 cup (8 fl oz) Soup, stockpot, canned, condensed

2 1 tablespoon Syrups, maple

3 tea spoon Salt – iodized, Morton

1 1 oz Seeds, pumpkin and squash seed kernels, dried

DIRECTIONS:

To prepare the bisque, bring a soup pot to medium-high heat and add the olive oil. Add the shallots and saute until golden and translucent, then deglaze with the sherry. Allow the wine to evaporate, then add remaining ingredients, bring to a simmer and cook for 10 minutes.

Using a stick blender or counter top blender, combine all remaining ingredients until smooth. Season to taste and serve.  As an option, garnish with a drizzle of pumpkin seed oil and roasted pumpkin seeds.

Nutrition Information: Calories: 413 Protein: 13g Carbs: 53g Fat: 16g

Makes 4 servings.

8.  Cauliflower and Oyster Mushroom Tacos

INGREDIENTS:

1 1 head medium (5-6″ dia.) Cauliflower, raw

4 tablespoon Olive Oil, Extra Virgin

1 1 tablespoon Spices, chili powder

1 1 tablespoon Spices, paprika

1 1 teaspoon Spices, coriander seed

1 1 teaspoon Spices, cumin seed

0.25 1 teaspoon Spices, pepper, red or cayenne

1 1 dash Salt, table

1 1 dash Spices, pepper, black

1 1 cup, chopped Onions, raw

1 2 tablespoon PACE, Diced Green Chilies

1 1 clove Garlic, raw

0.5 cup Pepper – sweet bell, all colors, chopped,

0.75 1 cup sliced Mushrooms, oyster, raw

1 1 wedge yields Lime juice, raw

2 0.25 cup Coriander (cilantro) leaves, raw

4 each Tortilla, 99% Fat Free Whole Wheat

DIRECTIONS:

1. Preheat the oven to 425 degrees F.

2. In a large bowl, toss the cauliflower florets with 2 tablespoons of the olive oil until evenly coated.

Sprinkle with the chili powder, paprika, oriander, cumin, red pepper flakes, and a generous pinch of salt. Toss again until the cauliflower is evenly coated. Spread the cauliflower on a rimmed baking sheet.

3. Bake for 20 minutes, until crispy.

4. Heat the remaining 2 tablespoons of olive oil in a large skillet over medium heat. Add the onion, chiles, and red bell pepper and saute until the onion is tender and a bit golden, about 15 minutes. Add the garlic and saute for another minute. Stir in the mushrooms, then season with salt and pepper.  Cook until the mushrooms are tender and crispy (5 to 8 minutes). Remove from the heat and stir in the lime juice. Taste and adjust the seasonings as desired.

5. For each taco, put 1/4 cup of the mushroom mixture in a wheat or corn tortilla. Top with some of the roasted cauliflower and a tablespoonful of cilantro.

Nutrition Information: Calories: 261 Protein: 7g Carbs: 29g Fat: 15g
9. Chickpea Veggie Scramble Wrap
3/4 cup chickpeas
1 zucchini
1/2 avocado
1 whole grain tortilla
Heat pan on medium high, spray with cooking spray and place sliced zucchini into pan. Once browned, add 1/2 cup chickpeas and stir to warm. Fill tortilla with veggie mixture and top with hot sauce and sliced avocado.
Nutrition Information: Calories 475 Protein: 18g Carbs 60g Fat 16g
10. Five-Minute No Bake Granola Bars

INGREDIENTS:

2.5 1 cup Cereals, oats, regular and quick, not fortified, dry

1 1 cup Seeds, pumpkin and squash seed kernels, dried

0.5 1 cup (not packed) Raisins, seedless

0.66 1 cup Nuts, almond butter, plain, with salt added

2 0.25 cup Sweetener, syrup, agave

0.25 1 cup Salt, table

DIRECTIONS:

1. Line an 8 by 8-inch (20 by 20cm) pan with aluminum foil or plastic wrap.

2. In a large bowl, stire together the oats, pumpkin seeds, and raisins.

3. In a medium bowl, stir together the peanut butter, agave nectar, and if using unsalted peanut butter, the salt; alternatively, combine these ingredients in a food processor and process until well combined. Add to the oat mixture and stir until everything is sticky and well combined. If the mixture is too dry to hold together, add a bit more agave nectar.

4. Spread the mixture in the lined pan, then cover with the foil or plastic wrap and press firmly to form an even layer. Refrigerate for at least 4 hours.

5. Cut into bars and wrap them individually. Stored in the fridge, they’ll keep up for 2 weeks.

Nutrition Information: Calories: 306 Protein: 10g Carbs: 32g Fat: 17g

Makes 10 servings.

11.  Garlicky Kale Salad with Crispy Chickpeas

INGREDIENTS:

1 1 can drained Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids

2 tablespoon Garlic powder

3 3 cloves Garlic, raw

6 1 cup, chopped Kale, raw

2 1 NLEA Serving Lemons, raw, without peel

4 tablespoon Olive Oil, Extra Virgin

1 1 dash Salt, table

2 1 oz Seeds, sesame butter, tahini, from raw and stone ground kernels

2 1 tablespoon, ground Spices, cardamom

1 1 teaspoon Spices, coriander seed

3 1 tablespoon Spices, cumin seed

1 1 tablespoon Spices, ginger, ground

2 1 tablespoon Spices, paprika

1 1 dash Spices, pepper, black

1 1 tablespoon Syrups, maple

DIRECTIONS:

1. Peel apart garlic cloves but leave the skin on. Preheat oven to 375 degrees.

2. Add drained chickpeas to a mixing bowl and toss with oil and seasonings.

3. Add garlic cloves and seasoned chickpeas to a baking sheet. Drizzle garlic with a bit of olive or grape seed oil. Bake for 20-30 minutes, or until the chickpeas are slightly crispy and golden brown and the garlic is fragrant and slightly browned. Remove from the oven and set aside.

4. Squeeze garlic out of skins/ peel away skins and add to a mixing bowl. Add all remaining dressing ingredients and whisk vigorously to combine, smashing the garlic with the whisk. Taste and adjust seasonings as desired, adding more lemon for brightness and maple syrup for sweetness. Set aside.

4. Add kale to a large mixing bowl. Before adding dressing, add 1 Tbsp each lemon juice and olive oil to the kale and massage with hands to soften the texture and lessen bitterness. Then add as much dressing as desired (some may be leftover) and mix with a spoon.

6. Top with chickpeas and serve. Best when fresh, though leftovers keep in the fridge for up to a few days.

Nutrition Information: Calories: 566 Protein: 19g Carbs: 60g Fat: 34g Sodium: 80mg

Makes 3 servings.
12.  Greek Salad with Tofu Feta

INGREDIENTS:

1 1 cucumber (8-1/4″) Cucumber, with peel, raw

2 1 cup, chopped or sliced Tomatoes, red, ripe, raw, year round average

12 1 tablespoon Olives, ripe, canned (small-extra large)

8 tablespoon Onion – chopped

0.33 1 cup Parsley, fresh

4 tablespoon Olive Oil, Extra Virgin

2 1 tablespoon Vinegar, red wine

1 tablespoon Lemon juice

1 tea spoon Oregano – ground

0.25 tea spoon Salt – iodized, Morton

1 1 dash Spices, pepper, black

2 1 pita, large (6-1/2″ dia) Bread, pita, whole-wheat

5 0.2 block Tofu, extra firm, prepared with nigari

2.5 1 tablespoon Miso

2 1 tablespoon Vinegar, cider

1 1 teaspoon, ground Spices, oregano, dried

DIRECTIONS:

1. To make the salad, put all the ingredients in a large bowl and toss to combine.

2. To make the vinaigrette. put the olive oil, vinegar, lemon juice, oregano, and salt in a small bowl or measuring cup and whisk until well blended. Season with pepper.

3. Drizzel the dressing over the salad and stir gently until all the ingredients are evenly coated. Add the tofu feta and toss gently to combine. Serve with the pita wedges alongside.

Nutrition Information: Calories: 401 Protein: 18g Carbs: 34g Fat: 25g

Makes 4 servings.
13. Green Smoothi with Avocado

INGREDIENTS:

1 each Banana – med 8″

0.5 1 cup pieces Mangos, raw

0.5 1 fruit, without skin and seed Avocados, raw, California

1 1 cup Spinach, raw

1 cup Silk Plain Soy Milk

0.5 tea spoon Vanilla extract

DIRECTIONS:

1. Put all the ingredients in a blender and process until very smooth and creamy.

2. Add a little more nondairy milk if needed to achieve teh desired consistency or a few ice cutes if you want it to be frostier.

Nutrition Information: Calories: 380 Protein: 11g Carbs: 54g Fat: 16g

14. Muesli

INGREDIENTS:

2 1 cup Cereals, oats, regular and quick and instant, unenriched, cooked with water

3 1 date, pitted Dates, medjool

2 1 oz Nuts, cashew nuts, raw

2 1 oz Seeds, pumpkin and squash seed kernels, dried

0.5 tea spoon Cinnamon

0.25 1 teaspoon Spices, nutmeg, ground

3.5 1 cup SILK Plain, soymilk

2 1 tablespoon Syrups, maple

DIRECTIONS:

1. In a large bowl, preferably one with a lid, stir together all the ingredients. Let sit for about 20 minutes, then give it another stir. Cover and refrigerate overnight.

2. In the morning, stir again and add more nondairy milk if necessary to achieve the desired consistency. Taste for sweetness and add more maple syrup if you wish.

Nutrition Information: Calories: 407 Protein: 16g Carbs: 48 Fat: 19g

Makes 4 servings.
15. Tofu Scramble

INGREDIENTS:

1 tablespoon Olive Oil, Extra Virgin

1 1 cup, chopped Onions, raw

1 1 clove Garlic, raw

10 medium Zucchini – baby, raw

1 1 cup, chopped Peppers, sweet, red, raw

1 1 tablespoon Seeds, sesame butter, tahini, from raw and stone ground kernels

1 1 tablespoon Soy sauce made from soy (tamari)

3 tea spoon Mustard, Maille Multigrain

0.5 1 teaspoon Spices, turmeric, ground

5 0.2 block Tofu, extra firm, prepared with nigari

3 1 cup Spinach, raw

0.25 1 cup Parsley, fresh

1 1 dash Spices, pepper, black

DIRECTIONS:

1. Heat the oil in a large skillet over medium heat. Add the onion and saute until tender, 5 to 6 minutes. Add the garlic and saute for 2 minutes. Add the vegetabels and saute until tender.

2. In a small bowl, whisk together the tahini, tamari, mustar, and turmeric. Add to the skillet and stir to combine, then stir in the tofu. Cook, stirring frequently, until the tofu is heated through, about 4 minutes.

**Optional: Sprinkle 1/4 nutritional yeast over the top and stir it in. Add the spinach and cook, stirring frequestly, just until wilted.

3. Serve topped with the parsley and a few grinds of pepper.

Nutrition Information: Calories: 207 Protein: 15g Carbs: 13g Fat: 12g

Makes 4 servings.
16. Breakfast Bars

INGREDIENTS:

6 table spoon Honey

0.5 1 cup, shredded Nuts, coconut meat, raw

0.25 1 cup pieces or chips Nuts, walnuts, english

2 1 cup Oats

12 table spoon Peanut Butter – all natural smooth style

1 1 cup (not packed) Raisins, seedless

1 1 oz Seeds, chia seeds, dried

0.5 1 cup Wheat germ, crude

DIRECTIONS:

Makes 16 servings.

Nutrition Information per Serving: Calories: 248.36 Fat: 10.34g Carb: 32.08g Protein: 8.10g

17. Oatmeal made with almond, soy, or coconut milk with chopped apples and walnuts.

Prep oatmeal per directions on container sub water for milk.  Add apples and walnuts before serving.

Nutrition Information: Calories 270  Protein 8g  Carbs  47g  Fat 8g

18. Fruit Smoothie

1 frozen banana

1 cup frozen fruit

1 T nut butter

1 T chia seeds

1.5 cup soy, almond, or coconut milk

Nutrition Information: Calories 407  Protein 16g  Carbs 56  Fat 14

19. Quinoa Bowl

1 cup quinoa or brown rice cooked (prepared per package directions)

1/4 cup shredded carrots

1 cup spinach

2 TBSP chopped almonds

1T lemon juice

1 tsp olive oil

Directions: Toss all in a bowl serve warm or cold.

Nutrition Information: Calories 368  Protein 12.4g  Carbs 47g  Fat 16g

20. Creamy Pasta

Ingredients
1 medium avocado, pitted and peeled
1/2 lemon, juiced (save some lemon zest for garnish)
2-3 cloves of garlic, to taste
1/2 tsp kosher salt, or to taste
1/4 cup fresh basil
2 Tbsp olive oil
6oz your pasta preference
Freshly ground black pepper, to taste
Instructions
1. Bring several cups of water to a boil in a medium sized pot.
2. Meanwhile, make the sauce by placing the garlic cloves, lemon juice and olive oil into a food processor. Process until smooth. Now add in the pitted avocado, basil, salt. Process until smooth and creamy.
3. Add in your pasta, reduce heat to medium and cook until Al Dente, about 8-10 minutes.
4. When pasta is done cooking, drain and rinse in strainer and place pasta into a large bowl.
5. Pour on sauce and toss until combined.
6. Garnish with lemon zest and black pepper. Serve immediately.
Dish doesn’t reheat well due to the avocado in the sauce.
Nutrition: Calories 362, Protein 5.25 grams, Carbohydrate 24.5 grams and Fat 28.8 grams
21. Sicilian Tofu
Ingredients:
4oz crumbled tofu
1 cup marinara sauce
1/2c sliced mushrooms
1 cup torn spinach leaves
1 TBSP nutritional yeast
Amount per preference: sundried tomatoes and black olives
Instructions:
1. Crumble tofu in pan to heat through.
2. Add marinara sauce, mushrooms, torn spinach leaves, nutritional yeast.
Top with sun-dried tomatoes and black olives.
Nutrition Information: Calories 266 Protein 19.6g  Carb 28g Fat 10g

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