Plant-Based Diet in 30 Days: Subtitle A Cookbook and Meal Plan for an Easy Transition to the Plant Based Diet
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2 tablespoons maple syrup
3 tablespoons sesame tahini
½ cup unsweetened shredded coconut, divided
1. In a blender, pulse the cashews and walnuts until you have a combination of smaller pieces and nut dust. Transfer the mixture to a medium bowl and add the oats, maple syrup, tahini, and ¼ cup of coconut and mix well. The mixture will be sticky.
2. Put the remaining coconut on a plate. Roll the mixture into 9 equal-size balls. Roll each ball in the coconut until evenly coated. Some will stick, some won’t. It will only be a thin layer of coconut coating.
3. Set the finished balls on a sheet pan or plate and refrigerate for at least 30 minutes to set. Eat immediately or store in an airtight container and refrigerate for up to 7 days.
Variation Tip: Omit the tahini and use peanut butter. Roll the balls in unsweetened cocoa powder for a delicious peanut butter and chocolate treat. Or omit the maple syrup and add 5 pitted dates to the food processor along with the nuts. This will make a stickier bliss ball with a more subtle sweetness.
Per serving (3 balls): Calories: 419; Fat: 32g; Carbohydrates: 29g; Protein: 10g; Fiber: 6g; Sodium: 24mg
Vanilla Nice Cream
5 INGREDIENTS, GLUTEN-FREE, NO COOK, NUT-FREE, OIL-FREE, QUICK
PREP TIME: 5 minutes / MAKES 2 SERVINGS
Nice cream, a super-easy plant-based ice cream, is made from blending frozen bananas with a tiny bit of liquid and other flavorings. The result is unbelievably creamy and so versatile that it pairs well with everything from strawberries to cinnamon (see the Variation Tip below). Be sure to peel the bananas and cut them into 2-inch slices before freezing for the easiest prep.
2 frozen sliced bananas
½ teaspoon vanilla extract
3 tablespoons unsweetened plant-based milk
1 teaspoon maple syrup
1. In a food processor or high-speed blender, combine the bananas, vanilla, plant-based milk, and maple syrup and blend until smooth and creamy. You will have to stop the machine to scrape down the sides two or three times before the desired consistency of soft-serve ice cream is achieved.
2. Serve immediately or store in an airtight container and freeze for later. Be sure to pull it out of the freezer 10 to 15 minutes before you want to serve it to let it soften. Otherwise, it will be hard to scoop.
Variation Tip: For chocolate nice cream, omit the vanilla and add 2 tablespoons of unsweetened cocoa powder and 1 additional teaspoon of maple syrup. For strawberry nice cream, omit the vanilla and add 1 cup frozen strawberries and an additional 2 tablespoons of plant-based milk.
Per serving (½ cup): Calories: 130; Fat: 1g; Carbohydrates: 30g; Protein: 2g; Fiber: 3g; Sodium: 11mg
Super-Simple Guacamole
5 INGREDIENTS, GLUTEN-FREE, NO COOK, NUT-FREE, OIL-FREE, ONE BOWL, QUICK, SOY-FREE
PREP TIME: 10 minutes / MAKES ABOUT 1½ CUPS
A go-to guac is a must-have in anyone’s recipe repertoire, and this one will knock your socks off with its flavor. With an ingredient as perfect as a ripe, buttery avocado, it’s best to keep it simple so you can enhance but not overpower it. I like to keep my guacamole mild and save the spice for salsa, but if you like your guac with a kick, stir in a chopped jalapeño.
2 avocados, peeled and pitted
Juice of ½ lime
Pinch salt
2 tablespoons chopped fresh cilantro
1 tomato, chopped
1 scallion, white and green parts, chopped
In a medium bowl, combine the avocados, lime juice, and salt and mash together until it reaches your desired consistency. Add the cilantro, tomato, and scallion and mix well. Serve immediately.
Leftovers Tip: Avocados turns brown when exposed to air, just like apples and bananas. The best way to combat this is to make a physical barrier using plastic wrap so air cannot get in. Press the plastic wrap gently directly onto the guacamole. This is only pertinent when making a double or triple batch because, let’s face it, having leftovers is seldom a reality.
Per serving (¼ cup): Calories: 113; Fat: 10g; Carbohydrates: 7g; Protein: 2g; Fiber: 5g; Sodium: 32mg
Pico de Gallo
5 INGREDIENTS, GLUTEN-FREE, NO COOK, NUT-FREE,
OIL-FREE, ONE BOWL, QUICK, SOY-FREE
PREP TIME: 15 minutes / MAKES 2 CUPS
Pico de gallo is one of the freshest and healthiest condiments around, especially when you can get your hands on super-ripe red tomatoes. I love the tang of the lime juice paired with the tomatoes, onions, and jalapeños, and the cilantro gives it just the right zing. Whether you pair it with chips or add it to the Pulled Jackfruit Tacos or the Black Bean Tortas, this salsa will be the life of the party.
4 tomatoes, chopped small
1 medium yellow onion, minced
1 jalapeño pepper, seeded and minced
Juice of 1 lime, plus more if needed
Pinch salt, plus more if needed
3 tablespoons chopped fresh cilantro
In a large bowl, mix together the tomatoes, onion, jalapeño, lime juice, salt, and cilantro. Taste and adjust seasoning if desired. The salsa can be stored in an airtight container in the refrigerator for up to 4 days.
Variation Tip: Turn your pico de gallo into a tangy mango salsa by peeling and chopping up a ripe mango and mixing it in! This is a great option for topping a veggie burger or some grilled tofu.
Per serving (¼ cup): Calories: 19; Fat: 0g; Carbohydrates: 4g; Protein: 1g; Fiber: 1g; Sodium: 23mg
Jalapeño and Tomatillo Salsa
5 INGREDIENTS, GLUTEN-FREE, NO COOK, NUT-FREE, OIL-FREE, QUICK, SOY-FREE
PREP TIME: 10 minutes / MAKES ABOUT 3 CUPS
There are few meals that I think won’t be improved with some heat, whether from a dash of hot sauce, a pinch of red pepper flakes, or a spoonful of spicy salsa. This recipe uses raw tomatillos and jalapeños, which gives the salsa a super-fresh kick that is perfect with Pulled Jackfruit Tacos, Tofu Rancheros, and Black Bean and Quinoa Burrito Bowls. Some jalapeños are hotter than others, so play around with the amount to get your desired heat level.
4 tomatillos, peeled and washed
3 jalapeño peppers, stemmed and seeded
½ medium yellow onion, peeled
1 garlic clove
½ bunch fresh cilantro (about 1 cup leaves and stems)
¼ teaspoon salt, plus more as needed
1 cup water
In a blender, combine the tomatillos, jalapeños, onion, garlic, cilantro, salt, and water and blend until smooth. Taste and add salt if desired. Store in an airtight container in the refrigerator for up to 10 days.
Ingredient Tip: Tomatillos are small, tart, green tomato-like fruits that are covered with a papery husk. Select larger ones, if you can find them, that are free from black spots. It is normal for them to feel sticky when you remove the husks, but they shouldn’t feel slimy. Wash them well with warm water to remove the sticky substance. If needed, you can substitute 3 Roma tomatoes, but note that the flavor and color of the salsa will be different.
Variation Tip: If you like a mellower roasted salsa flavor, you can roast the tomatillos, jalapeños, onion, and garlic on an oiled sheet pan for 20 minutes in a 400°F oven. Finish by blending the roasted vegetables with the cilantro, salt, and water and let cool thoroughly before storing.
Per serving (¼ cup): Calories: 7; Fat: 0g; Carbohydrates: 1g; Protein: 0g; Fiber: 0g; Sodium: 50mg
Nutty Plant-Based Parmesan
5 INGREDIENTS, GLUTEN-FREE, NO COOK, OIL-FREE, QUICK, SOY-FREE
PREP TIME: 10 minutes / MAKES 1½ CUPS
This plant-based substitute for Parmesan cheese is so good, it’s nutty. Pun intended. And with only three ingredients, you can whip it up in a flash. You’ll be shocked at how similar in taste and texture it is to grated Parmesan cheese! It is wonderful sprinkled on Lentil Bolognese, Fettuccine with Creamy Cashew Alfredo, or Meatless Meatballs with Quick Marinara Sauce. However, if you have a sensitivity to MSG, beware—you may find yourse
lf having a similar reaction because nutritional yeast has some naturally occurring MSG present. Severe reactions are not very common, but if you have doubts, consult your doctor first.
1 cup raw cashews
½ cup nutritional yeast
½ teaspoon salt
In a blender, pulse the cashews until they become a fine dust. Transfer the cashew dust to a small bowl and add the nutritional yeast and salt. Mix well with a spoon. Transfer any leftovers to an airtight container and refrigerate for up to 10 days or freeze for up to 3 months.
Per serving (2 tablespoons): Calories: 79; Fat: 5g; Carbohydrates: 5g; Protein: 3g; Fiber: 0g; Sodium: 195mg
Nut Milk
5 INGREDIENTS, GLUTEN-FREE, NO COOK, OIL-FREE, SOY-FREE
PREP TIME: 5 minutes, plus overnight to soak / MAKES 5 CUPS
Making your own nut milk is easy, and it was a total game changer when I learned that it needed minimal ingredients and equipment. Simply soak nuts overnight when your milk supply is getting low, and you can make a new batch in a jiff the next day. I like to make mine without the dates or vanilla, because then I can use the milk in savory preparations like Quick Creamy Herbed Tomato Soup and Broccoli and “Cheddar” Soup, but if you prefer a sweeter milk, add them.
1 cup raw cashews or almonds, soaked overnight and drained
3 dates, pitted (optional)
1 teaspoon vanilla extract (optional)
4 cups water
1. In a blender combine the soaked nuts, dates (if using), vanilla (if using), and water and blend on high for 3 to 4 minutes, until the nuts are all pulverized and the liquid looks creamy.
2. Pour the blended mix through a nut milk bag, cheesecloth, or a fine-mesh sieve and pour it into an airtight storage container. Chill and use within 4 days.
Ingredient Tip: If you forget to soak the nuts, you can boil them in water for 20 minutes. Soaking them overnight is ideal, though, because it makes a creamier milk.
Per serving (1 cup): Calories: 25; Fat: 2g; Carbohydrates: 1g; Protein: 0g; Fiber: 0g; Sodium: 22mg
Oat Milk
5 INGREDIENTS, NO COOK, NUT-FREE, OIL-FREE, QUICK, SOY-FREE
PREP TIME: 5 minutes / MAKES 4 CUPS
Oat milk is one of the creamiest and most versatile of the plant-based milks, and I find it most closely mimics cow’s milk. Plus, there is zero soaking needed, so it’s great for those last-minute milk emergencies. I like to use it in the Plant-Based Queso Dip and Plant-Based Mango Lassi Smoothies.
1 cup rolled oats
3 dates, pitted (optional)
4 cups water
1. In a blender, combine the oats, dates (if using), and water and blend on high for 45 seconds, until the oats are pulverized and the liquid looks creamy. Be careful not to overblend, as the texture will become slimy and unpleasant.
2. Pour the mixture through a nut milk bag, cheesecloth, or fine-mesh sieve to strain out all the small pieces. Pour it into an airtight storage container and chill for up to 4 days.
Variation Tip: To make strawberry oat milk, first add 1 cup sliced strawberries and the water to the blender and blend until smooth. Add the oats, blend for 45 seconds, and then strain.
Per serving (1 cup): Calories: 90; Fat: 3g; Carbohydrates: 13g; Protein: 1g; Fiber: 0g; Sodium: 12mg
Spicy Italian Vinaigrette
5 INGREDIENTS, GLUTEN-FREE, NO COOK, NUT-FREE, QUICK, SOY-FREE
PREP TIME: 5 minutes / MAKES 1 CUP
I am truly a salad fiend. A quick look at my Instagram or blog will show you that salad is one of my specialties. Almost as important as what you put in a salad is what you put on it. A traditional vinaigrette, with a ratio of 3:1 oil to vinegar, is a bit oily for my tastes; I prefer a 2:1 ratio, resulting in a healthier dressing with a bigger burst of vinegary flavor. This is so good you’ll want to mop up the extra with some crusty bread, but keep in mind that a little goes a long way.
1 cup apple cider vinegar
½ cup extra-virgin olive oil
2 teaspoons maple syrup
2 teaspoons Italian seasoning
¼ teaspoon salt
¼ teaspoon black pepper
½ teaspoon garlic powder
Pinch red pepper flakes
Combine the apple cider vinegar, olive oil, maple syrup, Italian seasoning, salt, black pepper, garlic powder, and red pepper flakes in a jar, cover, and shake until well blended. The dressing can be stored in the refrigerator for up to 2 weeks.
Variation Tip: If you prefer a more emulsified vinaigrette, prepare it as follows: In a wide mouth jar, combine the vinegar, maple syrup, salt, and garlic powder and blend with an immersion blender. Add the Italian seasoning, black pepper, and red pepper flakes. With the immersion blender running, slowly pour in the olive oil until a creamy consistency is achieved.
Per serving (2 tablespoons): Calories: 131; Fat: 14g; Carbohydrates: 2g; Protein: 0g; Fiber: 0g; Sodium: 75mg
Plant-Based Mayo 3 Ways
5 INGREDIENTS, GLUTEN-FREE, NO COOK, NUT-FREE, ONE BOWL, QUICK, SOY-FREE
PREP TIME: 10 minutes / MAKES 1 CUP
The only thing that stands between you and easy homemade mayo is an immersion blender, which is the best way to achieve consistent results. These three versions are perfect for sandwiches like the Brown Rice and Black Bean Veggie Burgers or as a dip for some nibbly treats. Once you get the technique down, the sky is the limit: experiment with adding gochujang or wasabi to spice up your life. The secret ingredient to make this plant-based is aquafaba, the liquid you usually drain and discard from a can of chickpeas. Next time you make a batch of Crispy Baked Chickpeas, save the aquafaba and make some mayo!
BASIC MAYO
¼ cup aquafaba
1 teaspoon apple cider vinegar
1 teaspoon Dijon mustard
1 tablespoon maple syrup
¼ teaspoon salt
¾ cup extra-virgin olive oil
ZESTY AVOCADO MAYO
¼ cup aquafaba
2 teaspoons Dijon mustard
Juice of 1 lime
1 tablespoon maple syrup
¼ teaspoon salt
1 ripe avocado, peeled and pitted
¾ cup extra-virgin olive oil
GARLIC AND HERB AIOLI
¼ cup aquafaba
1 tablespoon Dijon mustard
2 teaspoons apple cider vinegar
1 tablespoon maple syrup
¼ teaspoon salt
1 garlic clove, peeled
2 tablespoons chopped fresh herbs, like mint, cilantro, and/or thyme
¾ cup extra-virgin olive oil
1. Combine all the ingredients for your desired mayo except the olive oil into a wide-mouthed jar. Using an immersion blender, blend until well combined and the mixture starts to thicken.
2. Add the olive oil, pouring it in slowly while the immersion blender is running. The liquid will start to grow in volume as the oil and aquafaba emulsify and bind.
3. The mayo is ready when the mixture reaches a thick consistency, 3 to 5 minutes. If the texture is not thick enough, add more olive oil, 1 tablespoon at a time, until it reaches the desired texture and thickness.
Leftovers Tip: Refrigerate, covered, for up to 5 days. Some separation is normal—simply reblend with an immersion blender or whisk with a fork.
Basic Mayo per serving (1 tablespoon): Calories: 93; Fat: 10g; Carbohydrates: 1g; Protein: 0g; Fiber: 0g; Sodium: 40mg
Zesty Avocado Mayo per serving (1 tablespoon): Calories: 114; Fat: 12g; Carbohydrates: 2g; Protein: 0g; Fiber: 1g; Sodium: 41mg
Garlic and Herb Aioli per serving (1 tablespoon): Calories: 93; Fat: 10g; Carbohydrates: 1g; Protein: 0g; Fiber: 0g; Sodium: 40mg
Sugar-Free Ketchup
GLUTEN-FREE, NUT-FREE, OIL-FREE, ONE PAN, QUICK, SOY-FREE
PREP TIME: 5 minutes / COOK TIME: 20 minutes / MAKES 2 CUPS
Most ketchup you can find at your grocery store is loaded with added sugar, but this super-simple recipe is a way to give your staple condiment a WFPB makeov
er. Keep in mind that it will not be as sweet as you’re used to, but it captures the essence of classic ketchup, and with enough time, your taste buds will adjust. Add your favorite hot sauce for an extra kick or some plant-based buffalo sauce to make a great coating for baked tofu!
1 (15-ounce) can tomato sauce
3 tablespoons apple cider vinegar
3 tablespoons maple syrup
½ teaspoon salt
1 teaspoon onion powder
1 teaspoon garlic powder
2 tablespoons tomato paste
1. In a medium saucepan, combine the tomato sauce, vinegar, maple syrup, salt, onion powder, garlic powder, and tomato paste and bring to a boil over medium-high heat.
2. Lower the heat to medium-low and simmer, stirring often, for 20 minutes. Let cool and store in an airtight container in the refrigerator for up to 10 days.
Per serving (2 tablespoons): Calories: 20; Fat: 0g; Carbohydrates: 5g; Protein: 0g; Fiber: 1g; Sodium: 201mg
BBQ Sauce
GLUTEN-FREE, NUT-FREE, OIL-FREE, ONE PAN, QUICK, SOY-FREE
COOK TIME: 20 minutes / MAKES 1½ CUPS
In this recipe I use blackstrap molasses instead of refined sugar for sweetness. Although it is a by-product of the sugar-refining process, its high calcium, iron, and magnesium content make it a vegan superfood, and I consciously choose to add it into my diet in moderation. If you object, feel free to substitute maple syrup or Raw Date Paste, but the sauce won’t have the same depth of flavor or gorgeous color. Try this in BBQ Tempeh Succotash Skillet or BBQ Jackfruit Sandwiches.
1 (15-ounce) can tomato sauce
¼ cup apple cider vinegar
3 tablespoons maple syrup
1 tablespoon blackstrap molasses or maple syrup
½ teaspoon salt
Pinch red pepper flakes
2 teaspoons onion powder
1 teaspoon garlic powder
2 tablespoons tomato paste
1 teaspoon smoked paprika