21 The 21-Day Plant-Based Challenge - Helm Studio...Paella, 80 Panzanella Salad, 51 Pesto Pasta Salad, 48 Pesto Rice, 56 Pomodoro Sauce, 95 Protein-Packed Potato Skins, 63 Rainbow

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The 21-Day Plant-Based Challenge21

3 Weeks of Menus, Recipes, and Tips to Explore the Plant-Based Lifestyle — One Bite at a Time

21

9 781732 751217

52500>ISBN 978-1-7327512-1-7

$25.00

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UC Davis Integrative Medicine© The Regents of the University of California, Davis campus IPHI, 2018. All rights reserved.

Hello and welcome to the 21-Day Food Day Challenge!

This annual event is your opportunity to explore and commit to a whole food, plant-based diet for 3 weeks.

You will find out more about plant-based nutrition and its contribution to health and longevity and have a chance to implement positive dietary changes.

Plus you will experience the amazing flavor and variety of the plant-based lifestyle by trying simple and wholesome recipes.

This Menu Book is designed to inspire and motivate you throughout this journey, but before we dive into recipes, we have a few important topics to cover.

Let’s get started!

Introduction

BEFORE YOU START...

Download your shopping list from the link below:bit.ly/21fdc-2017

https://s3.amazonaws.com/ucdim/wp-content/uploads/20180625112232/2017-Grocery-Lists.pdf

21-Day Food Day Challenge Menu Book | © The Regents of the University of California, Davis campus IPHI, 2017. All rights reserved | ucdim.com

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Table of Contents

Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1–9

Week 1: Latin American Cuisine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12–13

Week 2: Mediterranean Cuisine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12–13

Week 3: Asian Cuisine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12–13

Breakfast . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14–23

Salad & Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24–35

Lunch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36–59

Dinner . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60–83

Resources . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 84

How to Cook Dried Beans . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 85

Oil-Free Salad Dressings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 86–92

Sauces . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 93–98

About . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 99

Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 100–111


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Veggie-ful Wild Rice Soup Prep Time 10 min, Cook Time 60 min, Serves 2

DIRECTIONS

1. In a large saucepan, sauté onion over medium heat for 5–7 minutes until lightly browned.

2. Add carrots and bell pepper and cook for 3 minutes. Add garlic and cook for 1 minute.

3. Add mushrooms, green beans, basil, oregano, paprika, and black pepper. Stir well and cook 3–4 minutes.

4. Add tomatoes, broth, water, and wild rice. Bring to a boil then cover and simmer for 45 minutes.

5. Remove cover. Add beans, corn and spinach.

6. After spinach has wilted, soup is ready to be served.

INGREDIENTS

1 cup vegetable broth, low-sodium

1/2 cup green beans

1/2 cup spinach, chopped

1/2 cup tomatoes, diced

1/2 cup water

1/2 cup white beans, cooked, rinsed

1/4 cup bell pepper, chopped

1/4 cup carrot, sliced

1/4 cup mushrooms, sliced

1/4 cup onion, diced

1/4 cup sweet yellow corn

1/4 cup wild rice, uncooked

1 teaspoon garlic, fresh, minced

1/2 teaspoon basil, dry

1/4 teaspoon oregano, dry

1/4 teaspoon smoked paprika

Black pepper, freshly ground, to taste

Veggie-ful Wild Rice Soup


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DIRECTIONS

1. Preheat oven to 400°F and line baking sheet with parchment paper.

2. Squeeze tofu with towel to press out excess liquid then dice into 1/4-inch cubes.

3. Place on baking sheet and cook 25–30 minutes or until firm and crisp.

4. In a bowl, whisk all sauce ingredients together and set aside.

5. Transfer tofu to sauce bowl and marinate 5 minutes, stirring periodically.

6. Strain tofu out using slotted spoon, reserving remaining sauce.

7. Place tofu on preheated nonstick skillet and cook over medium heat for 5 minutes. Remove and set aside.

8. Add green onion, carrots, peas and garlic to hot skillet. Sauté 3–4 minutes.

9. Add the rice, tofu, and remaining sauce. Cook over medium-high heat for 3–4 minutes, stirring regularly. Serve immediately.

INGREDIENTS

Tofu Fried Rice

1 cup brown rice, cooked

1/2 cup green onion, chopped

1/2 cup tofu, extra firm

1/4 cup carrots, finely diced

1/4 cup green peas, frozen

2 teaspoons garlic, fresh, minced

Sweet Peanut Soy Sauce

3 tablespoons tamari, low-sodium

2 tablespoons maple syrup •1 tablespoon peanut butter, roasted, oil-free, salt-free •1 teaspoon garlic, fresh, minced

1/2–1 teaspoon chili powder

Tofu Fried RicePrep Time 15 min, Cook Time 45 min, Serves 2


59 Tofu Fried Rice


110

Index

S CONTINUED

SWEET POTATO

Build Me Up Breakfast Bowl, 19

Smoky Sweet Potato and Farro Salad, 43

Sweet Potato Chowder, 30

Sweet Potato Enchiladas, 40

SWEET RASPBERRY DRESSING, 92

SWEET SOY SAUCE, 97

Fried Rice Breakfast Bowl, 23

TTAHINI DRESSING, 92

TARTAR SAUCE, 97

Chickpea ‘Crab’ Cakes, 67

TERIYAKI NOODLE BOWL, 75

TERIYAKI SAUCE, 98

Teriyaki Noodle Bowl, 75

THAI CHILI SAUCE, 98

Thai Fried Rice, 52

THAI CURRY RICE, 57

THAI FRIED RICE, 52

TOFU FRIED RICE, 58

TOFU

Baked Tofu, 69

Fajita Pasta, 69

Mushroom Kale Bowl, 28

Smoky Citrus Dressing, 91

Tofu Fried Rice, 58

Waldorf Dressing, 92

TOMATO

Asparagus Artichoke Pasta, 49 (regular & sun-dried)

Burrito Potato Bowls, 44

Easy One Pan Potato Bake, 62

Fajita Pasta, 69

Greek-Style Stuffed Tomatoes, 78

Paella, 80

Panzanella Salad, 51

Pesto Pasta Salad, 48

Pesto Rice, 56

Pomodoro Sauce, 95

Protein-Packed Potato Skins, 63

Rainbow Pasta Salad, 45

Red Lentil and Orzo Soup, 32

Spaghetti Pomodoro, 74

Thai Fried Rice, 52

Tuscan Vegetable Soup, 31

Vegan Jambalaya, 82

Veggie-Ful Wild Rice Soup, 34

Wild Rice Salad With Garlic Dijon Sauce, 53

TORTILLA

No ‘Queso’ Dillas, 65

Quick Potato Tacos, 38

Sweet Potato Enchiladas, 40

TUSCAN VEGETABLE SOUP, 31


111

VVEGAN CREAM SAUCE, 98

Broccoli Rice Bake, 54

VEGAN PARMESAN, 79

VEGAN PARMESAN

Classic Mushroom Risotto, 79

VEGAN JAMBALAYA, 82

VEGETABLE BROTH

Classic Mushroom Risotto, 79

Creamy Potato Soup, 29

Enchilada Sauce, 94

Garlic Dijon Sauce, 95

Lentil Shepherd’s Pie, 68

Paella, 80

Pomodoro Sauce, 95

Potato Mushroom Curry, 64

Red Lentil and Orzo Soup, 32

Roasted Garlic and Squash Soup, 33

Shiitake Stroganoff, 71

Spaghetti Pomodoro, 74

Sweet Potato Chowder, 30

Thai Curry Rice, 57


Vegan Jambalaya, 82

Veggie-Ful Wild Rice Soup, 34

VEGGIE-FUL WILD RICE SOUP, 34

WWALDORF DRESSING, 92

WHOLESOME POWER WEDGES, 67

WILD RICE SALAD WITH GARLIC DIJON SAUCE, 53

YYELLOW SQUASH


ZZUCCHINI

Burrito Potato Bowls, 44


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Documents

21 The 21-Day Plant-Based Challenge - Helm Studio...Paella, 80 Panzanella Salad, 51 Pesto Pasta Salad, 48 Pesto Rice, 56 Pomodoro Sauce, 95 Protein-Packed Potato Skins, 63 Rainbow