When did all my hippie, crunchy health food companies sell out to the corporate food world? Over the past 2 years more and more of my favorite health food companies have begun to add extra ingredients to otherwise wholesome foods I love. It has become a real challenge to find healthy food without a bunch of unnecessary added ingredients. It is near impossible to find a milk alternative without "natural flavors" and a bunch of thickeners and binders! I just want some real almond milk without all the junk! My patients and friends have heard me complaining about this for months and I am sure they are all sick of hearing it!
Well, I decided to stop complaining and start taking action! For the next 30 days I am going to remove all the processed foods from my diet (hopefully longer if I can manage). I realize that it is going to make a lot more work for me in the kitchen, but hey, let’s give this a try!
I would love for any of you to join me on the adventure! Each week I will post my daily meal plans and my meal prep schedule to help those on this journey with me. Most of the recipes will come from my latest cookbook, Deliciously Vegan and Now Gluten Free and I will post the modifications needed for each recipe. I would love comments sharing your progress, frustrations and meal ideas.
Week one (here we go!)
Monday
Breakfast Smoothie: 1 cup Almond Milk (recipe below), 1/2 frozen banana, 1/2 cup organic frozen strawberries, 1 big handful of organic spinach, 1 scoop raw vegan protein powder.
Lunch Salad: organic lettuce, shredded carrots, ½ cup sliced cucumber, ½ an avocado with a veggie burger (see recipe below), Lemon Vinaigrette (Deliciously Vegan and Now Gluten Free page 48, omit the dijon mustard).
Dinner: Five Bean Salad (DVANGF page 38) omit the dijon mustard, with brown rice and steamed broccoli
Snack: Organic apple with almond butter
Tuesday
Breakfast Smoothie: 1 cup Almond Milk, 1/2 frozen banana, 1/2 cup frozen blueberries, big handful of organic spinach, 1 scoop raw vegan protein powder
Lunch Salad: organic lettuce, shredded cabbage, ½ cup sliced cucumber, a couple cherry tomatoes halved, ½ an avocado with 1 cup of the Five Bean Salad
Dinner: Black Eyed Pea and Quinoa Salad (DVANGF page 44) omit dijon mustard, and a Veggie Burger (see recipe below)
Snack: organic celery with peanut butter
Wednesday
Breakfast Smoothie: 1 cup Almond Milk, 1/2 frozen banana, 1/2 cup frozen blueberries, big handful of organic kale, 1 scoop raw vegan protein powder
Lunch Salad: organic lettuce, shredded cabbage, ½ cup sliced cucumber, a couple cherry tomatoes halved, ½ an avocado with 1 cup of the Black Eyed Pea and Quinoa Salad
Dinner: Tofu Lettuce Wraps (DVANGF page 21), omit the hoisen sauce and use organic edamame in place of the tofu
Snack: organic air popped popcorn with coconut and salt
Thursday
Breakfast Smoothie: 1 cup Almond Milk (recipe below), 1/2 frozen banana, 1/2 cup organic frozen strawberries, 1 big handful of organic kale, 1 scoop raw vegan protein powder.
Lunch Salad: organic lettuce, shredded cabbage, ½ cup sliced cucumber, a couple cherry tomatoes halved, ½ an avocado with 1 cup of the Five Bean Salad
Dinner: Black Bean Burrito Bowls (DVANGF page 91) with brown rice. Use cayenne pepper in place of hot sauce
Snack: organic apple with peanut butter
Friday
Breakfast Smoothie: 1 cup Almond Milk (recipe below), 1/2 frozen banana, 1/2 cup organic frozen strawberries, 1 big handful of organic spinach, 1 scoop raw vegan protein powder.
Lunch Salad: organic lettuce, shredded cabbage, ½ cup sliced cucumber, a couple cherry tomatoes halved, ½ an avocado with 1 cup of the Black Eyed Pea and Quinoa Salad
Dinner: Roasted Spaghetti Squash with Veggies (DVANGF page 102) add 1 cup cooked beans of your choice
Snack: organic celery with peanut butter
Sunday
Breakfast: Overnight oats (see recipe below)
Lunch: Left overs
Dinner: Caramelized Onion Risotto (DVANGF page 109), steamed brussels sprouts with olive oil, salt and pepper and a veggie burger (see recipe below)
Meal Prep Schedule
Saturday: soak beans for Five Bean Salad and Veggie Burgers, soak nuts for All-Natural Almond Milk
Sunday: make Five Bean Salad, Veggie Burgers, and All-Natural Almond Milk
Monday: Soak black eyed peas
Tuesday: Make Black Eyed Pea and Quinoa Salad
Wednesday: soak black beans, soak nuts for more Almond Milk
Thursday: Soak beans for Friday
Friday: start Overnight Oats
Saturday: start Overnight Oats, soak nuts for more Almond Milk
Recipes not in my Deliciously Vegan cookbook
Almond Milk Recipe
- 1 cup Organic Raw Almonds (can use cashews or walnuts)
- 3 cups water to soak the nuts
- 5 cups water to make the milk
Cover nuts with water and soak overnight in the fridge. Drain the nuts, place in high power blender and add 5 cups of water and blend for 3-4 minutes. Strain through cheese cloth or fine mesh strainer(save the left over ground nuts, spread on a baking sheet and dry over night, store in air tight container). Place in air tight container in the fridge for up to 7 days.
Veggie Burger Recipe (inspired by Oh She Glows Our Perfect Veggie Burger)
- ½ onion finely diced
- 1 clove of garlic finely minced
- 1 cup shredded carrots
- 1 cup cooked beans (garbanzo, black or white beans)
- 1 cup oat flour
- 1/2 cup oats
- 2/3 cup left over nut meal from Nut Milk recipe
- 3 tbsp ground chia seeds mixed with ½ cup of water, set aside for 5 minutes before adding to mixture
- 1 tsp cumin
- 1 tsp coriander
- Pinch of red pepper flakes
- Salt and pepper
Combine all ingredients well and form into patties. These freeze very well.
Makes 6 veggie burgers
Overnight Oats
- 1 large banana, mashed
- 2 tablespoons chia seeds
- 1/4 teaspoon cinnamon
- 1/2 cup gluten-free rolled oats
- 3/4 cup nut milk
Mash the banana, mix in chia seeds. Stir in the cinnamon, oats and nut milk. Cover and refrigerate overnight. I like to mix in chopped walnuts or pecans and a handful of blueberries or sliced organic strawberries.