Plant-Based Diet in 30 Days: Subtitle A Cookbook and Meal Plan for an Easy Transition to the Plant Based Diet
Page 4
2 teaspoons extra-virgin olive oil
4 garlic cloves, roughly chopped
2 (15-ounce) cans crushed tomatoes
½ teaspoon maple syrup
2 cups plain unsweetened plant-based milk
1 teaspoon Italian seasoning
2 tablespoons roughly chopped fresh mint
½ teaspoon salt
Black pepper
1. In a medium saucepan, heat the oil over medium heat. Add the garlic and cook it until it is fragrant and beginning to turn golden, about 2 minutes. Remove from the heat and let cool.
2. In a blender or food processor, combine the tomatoes, maple syrup, plant-based milk, Italian seasoning, mint, salt, and cooled garlic and blend until smooth.
3. Return the mixture to the saucepan and bring to a boil over high heat. Lower the heat to medium-low and simmer, stirring occasionally, for 5 minutes. Ladle into bowls, sprinkle with black pepper, and serve.
Leftovers Tip: Store leftovers in an airtight container in the refrigerator for up to 5 days. To reheat, transfer to a saucepan and heat over medium heat until hot.
Variation Tip: Any fresh herbs will taste great in this recipe. I like to use whichever ones I have on hand to avoid food waste. My favorites are basil, oregano, and cilantro.
Per serving: Calories: 126; Fat: 5g; Carbohydrates: 17g; Protein: 6g; Fiber: 5g; Sodium: 598mg
Hearty Black Bean and Corn Soup
GLUTEN-FREE, NUT-FREE, ONE POT, SOY-FREE
PREP TIME: 10 minutes / COOK TIME: 30 minutes / MAKES 4 SERVINGS
Since I’m originally from Massachusetts, where the winters are blustery cold, I have a deep appreciation for a bowl of hot soup. This soup is super hearty and packed full of vegetables. The flavor profile is Southwestern with zippy cilantro and smoky tomato undertones.
2 tablespoons extra-virgin olive oil
1 small yellow onion, diced small
2 large carrots, peeled and cut into thin rounds
2 celery stalks, diced small
1 (15-ounce) can diced tomatoes, or 2 medium tomatoes, cut into ½-inch pieces
2 small red potatoes, cut into small cubes
2 (15-ounce) cans black beans, drained and rinsed
1 cup frozen corn
8 cups water
1 teaspoon smoked paprika
1 teaspoon salt
1 teaspoon garlic powder
1 small zucchini, cut into small cubes
1 tablespoon finely chopped fresh cilantro
1. In a large saucepan, heat the oil over medium heat. Add the onion, carrots, and celery and cook until the onions are fragrant and the vegetables are starting to get tender, 5 to 7 minutes.
2. Add the tomatoes and cook, stirring occasionally, for 5 minutes. Add the potatoes, beans, corn, and water and stir until combined. Raise the heat to high, bring to a rolling boil, and cook for 5 minutes.
3. Add the smoked paprika, salt, garlic powder, zucchini, and cilantro and stir until combined. Lower the heat to medium-low and simmer the soup until the vegetables are fork-tender, about 15 minutes. Serve hot.
Per serving: Calories: 380; Fat: 8g; Carbohydrates: 63g; Protein: 16g; Fiber: 16g; Sodium: 639mg
Tofu and Zoodles Dinner Salad with Spicy Peanut Sauce
GLUTEN-FREE, QUICK
PREP TIME: 10 minutes / COOK TIME: 20 minutes / MAKES 2 SERVINGS
I admit, when I first heard about zucchini noodles I doubted how good they could be, but since I never met a veggie that I don’t like, I gave them a try. I was pleasantly surprised by the flavor, and after many experiments I realized that raw “zoodles” were the closest option to replicate a regular noodle texture. In this recipe, I pair them with baked tofu; a sweet, spicy, and salty peanut sauce; crunchy cabbage and carrots; and the freshness of mint and cilantro. It’s a salad fit to be called an entrée.
FOR THE TOFU
Olive oil cooking spray
1 (16-ounce package) firm or extra-firm tofu
Salt
FOR THE PEANUT SAUCE
3 tablespoons natural peanut butter
2 tablespoons low-sodium soy sauce or gluten-free tamari
2 teaspoons maple syrup
Juice of 2 limes
Pinch red pepper flakes (optional)
FOR THE ZOODLE SALAD
2 small Persian cucumbers, thinly sliced
1 large carrot, peeled and julienned
5 fresh mint leaves, julienned
1 handful fresh cilantro, chopped
6 to 8 ounces store-bought zucchini noodles (about 2 small zucchini)
2 cups mixed salad greens
1 cup shredded red cabbage
1. Prepare the tofu: Preheat the oven to 425°F. Spray a sheet pan with olive oil cooking spray.
2. Drain the tofu and place it on a plate lined with a clean kitchen towel. Place another plate on top of the tofu to press out a bit more of the liquid. Pat the tofu dry with a clean kitchen towel. Cut the tofu into small cubes.
3. Spread out the tofu in a single layer on the sheet pan, sprinkle with salt, and bake for 10 minutes. Using a spatula, flip the tofu and continue to bake for another 10 minutes.
4. Make the peanut sauce: In a medium bowl, whisk together the peanut butter, soy sauce, maple syrup, lime juice, and red pepper flakes (if using). Add water, 1 tablespoon at a time, and whisk until the sauce is thick but still pourable. Set aside.
5. Make the salad: Put the cucumbers, carrot, mint, and cilantro in a large bowl. Add the zucchini noodles, greens, and cabbage and toss until combined.
6. To serve, portion the salad into bowls. Divide the tofu equally among the bowls and top with the peanut sauce.
Leftovers Tip: Store ingredients in separate airtight containers. Once dressed, the vegetables will begin to break down. Undressed, the ingredients will last for up to 3 days in the refrigerator.
Variation Tip: Substitute ½ pound of your favorite noodles for the zucchini noodles. Cook the noodles according to the package instructions, rinse with cold water, and toss with 1 tablespoon of olive oil to prevent sticking.
Per serving: Calories: 465; Fat: 26g; Carbohydrates: 34g; Protein: 35g; Fiber: 7g; Sodium: 583mg
Roasted Root VEGETABLE HASH
WITH YOGURT AND AVOCADO
GLUTEN-FREE, NUT-FREE, ONE PAN
PREP TIME: 15 minutes / COOK TIME: 30 minutes / MAKES 4 SERVINGS
Hearty breakfast hashes are a classic morning favorite. My plant-based version maximizes your vegetable consumption by including ample root veggies and squash in addition to potatoes. Rather than cooking on a griddle or stovetop, which can require lots of oil, I opt for the mighty sheet pan. Substitute any vegetable for the same amount of hard squash, like kabocha and delicata or root vegetables like beets, parsnips, and turnips. Just remember the golden rule of sheet-pan cooking: cut quick-cooking veggies larger and ones that take longer smaller so everything finishes cooking at the same time.
2 teaspoons extra-virgin olive oil
1 small yellow onion, cut into ½-inch pieces
½ medium butternut squash (about 1 pound), peeled, seeded, and cut into 1½-inch cubes
2 large carrots, peeled and cut into 1-inch rounds
2 medium sweet potatoes (about ½ pound), cut into 1½-inch cubes
2 medium yellow potatoes (about ½ pound), cut into 1½-inch cubes
1 bunch small red or pink radishes, trimmed and halved
1 teaspoon garlic powder
1 teaspoon smoked paprika
1 teaspoon salt
4 tablespoons plain plant-based yogurt, for serving
1 avocado, peeled, pitted, quartered, and thinly sliced, for serving
Black pepper
1. Preheat the oven to 400°F. Grease a sheet pan with the olive oil, making sure to spread it into the edges.
2. Combine the onion, butternut squash, carrots, sweet potatoes, yellow potatoes, and radishes on the sheet pan and sprinkle with garlic powder, smoked paprika, and salt. Using yo
ur hands, toss the vegetables until evenly coated with the oil and spices.
3. Bake for 20 minutes. Using a spatula, flip the vegetables and bake for another 10 minutes, or until the vegetables can be easily pierced with a fork.
4. Divide the hash among plates and top each portion with 1 tablespoon of yogurt, a quarter of the avocado slices, and black pepper to taste.
Leftovers Tip: Store the hash separate from the yogurt and avocado slices. Since the toppings are chilled, you don’t want to warm them. Reheat the hash in the microwave on high for 2 minutes or in the oven at 400°F for 10 minutes.
Per serving: Calories: 325; Fat: 10g; Carbohydrates: 56g; Protein: 7g; Fiber: 12g; Sodium: 660mg
Butternut Squash and
White Bean Mac and Cheeze
NUT-FREE, OIL-FREE, QUICK
PREP TIME: 10 minutes / COOK TIME: 20 minutes / MAKES 4 SERVINGS
The traditional mac and cheese is filling, affordable, and quick to make—and this plant-based version checks all those boxes, too. The combo of creamy white beans, sweet butternut squash, and “cheesy” nutritional yeast makes this a fake that won’t leave you longing for the old-school powdered stuff. To cut down the prep time even more, opt for precut squash. If using frozen squash, make sure to cook for half the time given below.
1 pound whole-wheat pasta shells
½ cup plus 2 teaspoons water, divided
½ medium butternut squash, peeled, seeded, and cut into 1-inch cubes (about 2 cups)
1 (15-ounce) can cannellini beans, drained and rinsed
1 cup unsweetened plant-based milk
1 teaspoon salt
½ teaspoon onion powder
½ teaspoon garlic powder
1 tablespoon nutritional yeast
2 teaspoons tapioca flour
Pinch red pepper flakes (optional)
1. Bring a large pot of water to a boil over high heat. Pour in the pasta and cook according to the package instructions. Drain the pasta and return it to the pot.
2. In a medium saucepan, bring ½ cup of water to a boil over high heat. Add the butternut squash and cook until the squash is fork-tender, about 8 minutes. Do not drain.
3. In a blender or food processor, combine the squash and its cooking water, beans, and milk and blend until smooth. Add the salt, onion powder, garlic powder, and nutritional yeast and blend again.
4. Pour the sauce back into the saucepan and bring it to a boil over medium-high heat, stirring often. This will happen in 3 to 5 minutes.
5. In a small bowl, combine the tapioca flour and the remaining 2 teaspoons water to make a slurry. Add the slurry to the bubbling sauce and cook, stirring constantly, until the sauce thickens, about 3 minutes. Remove from the heat.
6. Add the sauce to the pot with the pasta and stir well until evenly coated. Serve with a pinch of crushed red pepper on top (if using).
Leftovers Tip: Refrigerate for up to 3 days. Microwave with 2 tablespoons of water in 2-minute increments, stirring in between, until heated through, or cook in a skillet over low heat for 5 minutes, stirring often.
Variation Tip: Add some broccoli or cauliflower florets to the pasta during the last couple minutes of cooking. Drain with the pasta and combine with the sauce as instructed. This dish tastes great with a scoop of Black and White Bean Chili or Crispy Baked Chickpeas.
Per serving (2 cups): Calories: 553; Fat: 3g; Carbohydrates: 114g; Protein: 25g; Fiber: 17g; Sodium: 625mg
Creamy Curried Potatoes and Peas
GLUTEN-FREE, NUT-FREE, ONE PAN, SOY-FREE
PREP TIME: 15 minutes / COOK TIME: 30 minutes / MAKES 4 SERVINGS
Growing up, I had zero exposure to the delicious flavors of India. After my first taste of curry, I was enamored. These days curries are a staple in my diet and some of the most-loved recipes on my blog, Better Food Guru. Here, potatoes are bathed in a creamy, spicy gravy, and the peas add a component of sweetness that is the perfect complement to the heat. For some added bulk, try it over brown rice or quinoa.
1 tablespoon extra-virgin olive oil
8 small red potatoes (about 1 pound), diced small
3 garlic cloves, minced
1 (2-inch) piece fresh ginger, peeled and minced
1 small yellow onion, cut into ¼-inch pieces
3 teaspoons curry powder
2 cups water
1 cup frozen peas
3 tablespoons tomato paste
1 teaspoon salt, plus more as needed
Black pepper
Red pepper flakes (optional)
¼ cup chopped fresh cilantro, for garnish
1. In a large saucepan or wok, heat the oil over medium heat. Add the potatoes and cook, stirring often, until they start to brown, about 10 minutes. Push the potatoes to one side of the pan, then add the garlic, ginger, and onion and cook, stirring occasionally, until very fragrant, about 5 minutes. Stir the onion mixture with the potatoes until combined.
2. Add the curry powder and water and stir until combined. Raise the heat to high and bring to a boil. Lower the heat to medium and cook, stirring occasionally, until the potatoes are fork-tender, 10 to 15 minutes.
3. Stir in the peas, tomato paste, and salt and cook, stirring occasionally, until the liquid reduces to a creamy sauce, 4 to 5 minutes.
4. Taste and season with salt and black pepper. Sprinkle with red pepper flakes (if using) and the cilantro.
Variation Tip: Add 2 cups of chopped fresh spinach during the last few minutes of cooking or stir in 1 (15-ounce) can drained chickpeas during step 2. If you’re a fan of spicy food, add ½ teaspoon cayenne pepper in step 2.
Per serving: Calories: 323; Fat: 4g; Carbohydrates: 65g; Protein: 9g; Fiber: 9g; Sodium: 654mg
Chickpea and Cauliflower Fajitas
GLUTEN-FREE, NUT-FREE, ONE PAN, QUICK, SOY-FREE
PREP TIME: 10 minutes / COOK TIME: 30 minutes / MAKES 4 SERVINGS
I tried my first fajita platter back when I was a teenager living in rural Massachusetts and was immediately smitten. This plant-based version with chickpeas and cauliflower is quick to make and eclipses traditional fajitas in both flavor and nutrition.
1 tablespoon extra-virgin olive oil
½ large head cauliflower, cut into small florets (about 2 cups)
1 small yellow onion, thinly sliced
1 red bell pepper, seeded and thinly sliced
1 (15-ounce) can chickpeas, drained and rinsed
1 teaspoon chili powder
½ teaspoon smoked paprika
½ teaspoon garlic powder
1 teaspoon salt
12 (6-inch) soft corn tortillas, for serving
1 avocado, pitted, peeled, quartered, and thinly sliced, or Super-Simple Guacamole, for serving
½ bunch cilantro, chopped, for serving
1. In a large sauté pan, heat the oil over medium heat. Add the cauliflower and cook until it begins to brown, about 5 minutes. Add the onion and cook, stirring occasionally, for 5 minutes. Add the bell pepper and cook, stirring occasionally, until the cauliflower is fork-tender, about 5 minutes.
2. Add the chickpeas, chili powder, smoked paprika, garlic powder, and salt and stir until combined. Cook until the spices flavor the mixture, about 5 minutes. Transfer the fajita mixture to a serving bowl.
3. Wipe out the sauté pan with a paper towel and warm the tortillas over medium heat until they are pliable, about 2 minutes per side.
4. Divide the filling among the tortillas, top each one with 2 or 3 slices of avocado and some chopped cilantro, and serve.
Per serving (3 fajitas): Calories: 500; Fat: 18g; Carbohydrates: 73g; Protein: 15g; Fiber: 13g; Sodium: 1,023mg
Plant-Based Chocolate-Chunk Cookies
NUT-FREE, QUICK, SOY-FREE
PREP TIME: 10 minutes / COOK TIME: 15 minutes / MAKES 18 COOKIES
This plant-based cookie showcases the traditional flavors without all the butter and refined sugar. Gluten-free baking flours work great here and make these treats even mor
e allergen friendly.
2 teaspoons ground flaxseeds
2 tablespoons cold water
¼ cup coconut oil
3 cups whole-wheat flour
1 teaspoon baking soda
½ teaspoon salt
¼ cup extra-virgin olive oil
¾ cup maple syrup
2 teaspoons vanilla extract
5 teaspoons water
½ cup vegan refined-sugar-free chocolate-chunks
1. Preheat the oven to 350°F. Line a sheet pan with parchment paper.
2. In a medium bowl, combine the ground flaxseeds and cold water to make 2 “flax eggs.” Let the mixture sit for 5 minutes.
3. In a small microwave-safe bowl, microwave the coconut oil for 25 to 30 seconds, until it becomes a liquid. Set aside.
4. In a large bowl, mix together the flour, baking soda, and salt. Add the melted coconut oil, olive oil, maple syrup, and vanilla to the flax eggs and mix until well combined.
5. Add the wet ingredients to the flour mixture and mix until well combined. The batter will be a little dry, so add the water and mix well. Fold in the chocolate chips.
6. Roll the dough into 2-inch balls and put them on the prepared sheet pan. Flatten them slightly with your fingers. Bake for 15 minutes. Let cool completely, and store at room temperature for up to 1 week.
Per serving (2 cookies): Calories: 369; Fat: 18g; Carbohydrates: 49g; Protein: 7g; Fiber: 6g; Sodium: 275mg
Roasted Cauliflower Bowls with Spicy Garlic-Tahini Sauce
CHAPTER FIVE
MEAL PLAN FOR DAYS 8 TO 14
Zucchini Bread Oatmeal
Blueberry and Peanut Butter Parfait Bowls
Sweet Potato Toasts with Avocado Mash and Tahini
Spiced Tofu and Potato Breakfast Burritos
Loaded Chickpea Noodle Soup
Spicy Butternut Squash Bisque
Chickpea Curry Salad Sandwiches
Tempeh and Lentil Sloppy Joes