A PLANT-BASED SEPTEMBER- WK 3( October)

 

WELCOME TO THE LAST WEEK OF OUR SERIES - A PLANT-BASED SEPTEMBER!

If you are new to our Plant-Based September series, be sure to read up on everything we’re doing here. Every Friday, we’ll be sharing a weekly meal plan along with recipes so it will be easy for you to challenge yourself to a plant-based lifestyle for 22 Days. 

You can also do this for a week at anytime of the year. I have the other weeks listed here on my blog..just scroll back or search for week 2 or 1. 

To simplify your shopping trips, we suggest that you buy as much as you can ahead of time. Try to buy organic (and locally-grown when available) whenever you can for the best nutrition.

Week 3 Tip: Exercise is a habit. Write exercise into your schedule and give yourself permission to take that time to pursue an activity you enjoy. National Cancer Institute and Harvard researchers found that exercising 150 minutes a week makes you 31 percent less likely to die too early. Commit to exercising every day, even if it’s only for 15 minutes.

Most recipes serve 1 

DAY 15

Breakfast:

Overnight Oats - Raspberry Almond 

• 1/2 cup rolled oats
• 1/2 scoop 22 Days Strawberry Protein Powder
• 3/4 cup almond milk
• 2 tbsps + 2 tsps Raw/unsalted almonds
• 1/4 cup Raspberries
• maple syrup to taste (optional)

Method:

1. Submerge the rolled oats in almond milk and mix in protein powder. Mix until dissolved.
2. Cover the oatmeal and put it in the fridge overnight. The next morning you will find soft, fresh tasting rolled oats that won't stick to the bottom of the pan or boil over like cooked rolled oats.  That's right, NO cooking involved! 
3. Mix in the almonds and raspberries and sweeten lightly to taste.

Lunch:

Rice 'N Beans Collard Burrito

• 1/2 can No-salt canned black beans
• 2 tbsps Walnuts
• 2 leaves Collard greens
• 1 cup Frozen brown rice
• 1/4 cup Low-sodium salsa

Optional

• Salt & pepper  to taste
• Cayenne pepper  to taste
• Olive oil  to taste
• Pickled jalapenos  to taste
• 1/4 Avocado
• Cumin  to taste
• Salt-free chili powder to taste

Method: 

1. Rinse and drain the beans. Rinse all produce. Chop walnuts. Remove the tough stem at the end of the collard leaves.
2. Heat the beans and rice on the stove or in the microwave. Add salt, pepper, spices, and a touch of olive oil to taste, if desired. When heated throughout, stir in the walnuts and salsa.
3. Add the mixture to the middle of the collard leaf. For more flavor, add the optional ingredients (jalapeños, avocado) in here.
4. Roll up like a burrito and enjoy!

Dinner:

Quick Pasta E Fagioli

• 1/4 clove Garlic
• 1/2 Zucchini
• 1/2 can No-salt canned black-eyed peas
• 1/4 can No-salt canned diced tomatoes
• 1 1/4 cups Low-sodium vegetable stock/broth
• 3/4 cup Pasta (whole-grain or gluten-free)
• 1/4 Red onion

Optional

• Salt & pepper to taste
• Dried thyme  to taste

Method:

1. Produce prep: peel and dice the onion and garlic. Wash and chop the zucchini. Drain and rinse the canned black eyed peas.  
2. Heat up some olive oil in a pot, over medium heat, and saute onion and garlic until golden.    
3. Add the vegetable broth, canned tomatoes, zucchini and black eyed peas. Simmer for 10 minutes.    
4. Add the pasta and cook for 10 more minutes. Add salt, pepper and dried thyme to taste.    
5. Serve with some fresh herbs on top for additional flavor, if desired!  

DAY 16

Breakfast:

Blueberry Protein Smoothie

• 1 scoop 22 Days Nutrition Vanilla Protein Powder
• 1/2 cup Ice
• 1/3 cup frozen blueberries
• 1 cup unsweetened almond milk
• 1 frozen banana

Method:

1. Combine all ingredients in a high-speed blender and enjoy!

Lunch:

Pumpkin Curry 

• 1/4 cup Brown rice
• 1/4 cup Water
• 1/2 cup No-salt canned garbanzo beans
• 1/4 cup Canned pumpkin puree
• 1/4 cup Canned coconut milk
• 1/4 Onion
• 1/2 head Fresh broccoli
• 1 tsp Coconut oil
• 1 tsp Curry powder
• 1 pinch Cinnamon
• 1 pinch Ground ginger
• 1/4 Lime
• salt & pepper to taste (optional)

Method:

1. Cook the rice. Add the dry rice to a pot. You will need 2.5 times as much water as rice. Add water to the pot, cover, and bring to a boil over medium-high heat. Reduce heat to low and simmer for 35-45 minutes or until the water is absorbed and the rice is soft. Check on the rice periodically to prevent any sticking or burning on the bottom. Remove from the heat, fluff with a fork, and enjoy! Looking for a faster option? Cook in a rice cooker or just use pre-cooked/frozen rice.
2. In a bowl, whisk together the pumpkin puree, canned coconut milk, and water. Set aside.
3. Produce Prep- Peel and dice the onion. Rinse the fresh broccoli and cut into bite-size pieces.
4. Drain and rinse the canned garbanzo beans.
5. In a wide pan or wok, heat coconut oil over medium-low. (To make this recipe oil-free, omit the oil, and use a non-stick pan and a little water if necessary.) Add the onion and sweat until translucent, about 5-10 minutes. Add the fresh broccoli and continue to sauté until bright green and just tender. Stir in the curry powder, cinnamon and ground ginger powder, sautéing until fragrant (about 1 minute).
6. Turn the heat down to low and fold in the beans and pumpkin puree-canned coconut milk mixture until warmed throughout (add splashes of water or canned coconut milk to thin sauce as needed). Serve over cooked brown rice and top with a squeeze of lime.

Dinner: 

Garlic Soy Glazed Wild Mushroom and Spinach Thai Rice Noodle Dish

• 1 1/2 cup wild mushrooms
• 1 clove garlic
• 1/4 onion
• 2 tsps low-sodium soy sauce/tamari
• 1 tsp ground ginger
• 1 tbsp water
• 2 pinches chili pepper flakes
• 1 tsp curry paste
• 1/2 cup edamame (no shell)
• 2 cup spinach
• 1 tbsp peanuts (unsalted)
• 2 ounces brown rice noodles

Method:

1. Produce Prep- Clean the mushrooms and chop them into thin pieces. Peel and mince the garlic. Peel and dice the onion.
2. In a mixing bowl, combine the tamari/soy sauce, ginger powder, water, garlic, and chili flakes to make the soy glaze. Mix in the chopped mushrooms. 
3. Heat a wok or nonstick pan on medium heat with a touch of olive oil, vegetable stock, or water for sauteeing. Once hot, add the onion and cook for about 5 minutes, or until translucent.
4. Add the mushrooms mix and cook, stirring every minute, for about 10 minutes or until the mushrooms have reduced in size and softened. A little bit of browning on the mushrooms will be delicious, so don't be afraid to let them stick a little bit. Reduce the heat to low and pour in the rest of the soy glaze. 
5. Begin boiling water for the noodles. Cook the noodles according to the directions on the package.
6. While the noodles cook, fold in the curry paste and the edamame with the mushrooms and heat until warm. If the curry paste isn't mixing well, add a tablespoon or two of water.
7. In the last two minutes of cooking, mix in the spinach and cook until just wilted. 
8. Add the noodles to bowls and add a spoonful of the mushroom mixture on top. Sprinkle chopped peanuts, additional chili flakes or freshly cracked black pepper, if desired. 

DAY 17

Breakfast:

Apple Pie Smoothie

• 1 cup almond milk
• 1 scoop 22 Days Vanilla Protein Powder
• 1/2 frozen banana
• 1 apple
• 1/4 cup Rolled oats
• 1/8 tsp Cinnamon
• 1 cup Spinach

Method:

1. Combine all ingredients in a high-speed blender and enjoy!

Lunch:

Pesto Pasta With Spinach, Artichokes & 'Parmesan'

• 1/2 cup Fresh parsley
• 1 clove Garlic
• 2 cups Spinach
• 1/2 cup Canned artichoke hearts
• 1/2 can No-salt canned cannellini beans
• 1/2 Lemon
• 2 tbsps Mixed nuts
• 2 ounces Spaghetti (whole-grain or gluten-free)
• 2 tbspsWater
• 2 tbsps Nutritional yeast
• salt & pepper to taste (optional)

Method:

1. Produce Prep: Wash and roughly chop the fresh parsley. Peel the garlic and cut into pieces that your food processor or blender can handle. Set aside the fresh parsley and garlic. Rinse the spinach. Drain the canned artichoke hearts and chop into bite-size pieces. Cut the lemon in half. Squeeze the juice from the lemon, removing the seeds as you do so.
2. Rinse and drain the canned cannellini beans. Divide the mixed nut measurement in half. Finely chop half of the mixed nuts and set the rest aside.
3. Cook the whole grain spaghetti according to the directions on the box.
4. In a food processor or blender, combine the water, fresh parsley, garlic, the un-chopped mixed nuts, half of the bean measurement, half of the spinach, and half of the lemon juice. Blend until mostly smooth, adding a bit more water if needed. Add salt, pepper and additional lemon juice to taste.
5. When the whole grain spaghetti has been drained but is still hot, put it into a large bowl and stir in the canned artichoke hearts, remaining beans and remaining spinach. Then, add in the pesto sauce and stir to coat the whole wheat spaghetti.
6. In separate bowl, mix together the chopped mixed nuts with nutritional yeast.
7. Serve the pasta warm and sprinkle with the chopped nutty 'parmesan.' Top with additional fresh parsley for garnish or another squeeze of lemon for a citrus kick.

Dinner:

Summer Squash Curry Stew

• 1 Small sweet potato
• 1/2 cup Green beans
• 1/2 Yellow summer squash
• 1 clove Garlic
• 2 tsps Fresh ginger
• 1/4 cup Red lentils
• 1 tsp Curry powder
• 1/2 tsp Mustard
• 1/4 cup Canned coconut milk
• salt & pepper to taste (optional)

Method:

1. Produce Prep: Rinse the all the vegetables and remove any bad spots from the surface (particularly important for eyes on the sweet potatoes and stems on the green beans). Cut the green beans into thirds. Chop the yellow summer squash and sweet potato in even pieces, around 1.5 inches each.  

2. Heat a large pot on the stove with 1 cup water per medium sweet potato. Add the sweet potato(es) and stir with the water and cover. Turn the heat up to medium high. The goal is to get the potato chunks to cook quickly. Remove the skin from the garlic and fresh ginger (if using fresh ginger root). Mince both and add them to the pot immediately. 

3. After 10 minutes, add the red lentils, yellow summer squash and water, adding twice as much water as lentils. Add the curry powder and mustard, stir, and cover and continue to cook for 5 minutes.

4. After 5 minutes, add the green beans. Stir and cover again. 

5. The stew is done cooking when the red lentils and sweet potatoes are soft. When everything is soft (10-20 minutes more), turn the heat off and stir in the canned coconut milk. Add salt and pepper to taste.

DAY 18

Breakfast:

22 Days Overnight Oat Granola Parfait

• 1/2 cup Rolled oats
• 1/2 scoop 22 Days Strawberry Protein Powder
• 1 cup Unsweetened almond milk
• 1/2 cup Granola
• 1/2 cup Raspberries
• 1/2 cup Blueberries

Method:

1. Add oats, 22 Days Protein powder, and almond milk into a jar or bowl and stir well.
2. Store the jar in the refrigerator overnight.
3. When ready to enjoy, layer a jar (or a small bowl) with the overnight oats you prepared the night before, granola, more overnight oats mixture, more granola, mashed raspberries, then top with chopped fresh fruit, and enjoy!

Lunch:

Spiced Lentils On Toast

• 1/4 Onion
• 2 tbsps Cilantro
• 1/2 Tomato
• 1/2 Eggplant
• 1/4 cup Brown lentils
• 1/4 tsp Turmeric
• 1 tsp Salt-free chili powder
• 1/2 tsp Tamarind paste
• 1/2 cup Low-sodium vegetable stock/broth
• 2 slices Bread (whole-grain or gluten-free)

Optional

• 1 tsp Olive oil
• Salt & pepper  to taste

Method: 

1. Produce Prep: Peel and dice the onion. Rinse the cilantro, separate leaves from stems, and mince leaves. Rinse and dice the tomato. Rinse the eggplant and cut into 1-inch cubes.
2. In a pot or dutch oven, heat olive oil over medium heat. (To make this recipe oil-free, use water and a non-stick pan.) Add the diced onion and saute until translucent. Add the diced tomato and eggplant, and saute for a few more minutes.
3. Add the brown lentils, turmeric, chili powder, tamarind paste, and salt and pepper, to taste. Continue sautéing for one minute, then add the low-sodium vegetable stock/broth. Partially cover with a lid and let simmer until the brown lentils are tender and the liquid is absorbed.
4. Toast the bread (whole-grain or gluten-free) and serve the lentil mixture scooped on top of the toasted bread, sprinkled with cilantro.

Dinner:

Black Bean Stir- Fry

• 1 1/2 cups Frozen stir-fry vegetable blend
• 1/2 cup Frozen brown rice
• 1 Baby bok choy
• 1/4 cup Water
• Garlic powder  to taste
• 1 tbsp Tahini
• 1/2 cup No-salt canned black beans

Optional

• Black pepper  to taste
• 1 tsp Low-sodium soy sauce/tamari
• Sriracha  to taste

Method:

1. Heat the frozen brown rice and frozen veggies in the microwave or on the stove until warm.
2. Rinse the baby bok choy, chop into small pieces, and rinse again to remove any remaining dirt. Drain and rinse the black beans.
3. Heat a skillet over medium-high and add a little water then baby bok choy and garlic powder, and saute until tender-crisp. Reduce heat to low-medium.
4. In a bowl, whisk together water, tahini and soy sauce.
5. Drain and rinse the canned black beans.
6. Pour sauce into veggies. Once sauce thickens, stir in the black beans.
7. Serve over brown rice, season with pepper to taste and top with sriracha for an extra fun kick, if you'd like!

DAY 19

Breakfast:

Golden Tropical Fruit Turmeric Smoothie

• 1 cup almond milk
• 1 scoop 22 Days Peanut Butter Protein Powder
• 1/2 tsp Ground ginger
• 1 frozen banana
• 2 tsps Flax meal
  
• 1/3 tsp Turmeric
• 3/4 cup Frozen mango
• 1/2 cup Pineapple
• 1 tbsps coconut flakes (for toppings)

Method:

1. Combine all ingredients in a high-speed blender and top with coconut flakes.

Lunch:

Chickpea & Veggie Wrap with Creamy Lime Dressing

• 1/2 cup snow peas
• 1/2 red pepper
• 3/4 cup baby kale
• 1/2 lime
• 2 tsp tahini
• 2 tsp water
• 3/4 tsp low-sodium soy sauce/tamari
• 1/2 can no-salt canned garbanzo beans
• 1 tortilla (Wheat or GF)

Method:

1. Produce Prep: Rinse the snow peas and chop into small pieces. Rinse the red pepper, and remove the seeds and stem. Cut the red pepper into thin strips. Rinse the baby kale. Cut the lime in half and squeeze out the juice, removing the seeds as you do so.
2. Whisk together the tahini, water, and half of the lime juice. Add additional lime juice. Add additional water to thin out. Add soy sauce to this step if desired, or skip for a low-sodium version of this recipe.
3. Rinse and drain the canned garbanzo beans.
4. Lay the beans down the center of the whole grain tortilla. (If you would like the beans to be warm, put the whole grain tortilla and beans in the microwave for a few seconds.) Continue to pack your wrap by placing the sliced red pepper, snow peas and baby kale on top of the beans. Pour the tahini sauce over all of it, add hot sauce if you’d like, and roll it all up. That’s a wrap!

Dinner:

Loaded Hummus & Jalapeno Veggie Sandwich

• 1/4 Cucumber
• 1/4 Tomato
• 1/4 Avocado
• 2 slices Bread (whole-grain or gluten-free)
• 1/4 cup Hummus
• 2 tsps Dijon mustard
• 1 tbsp Pickled jalapenos
• 1/2 cup Mixed greens
• 3 Clementine

Method:

1. Produce Prep- Rinse the cucumber and slice into circular pieces. Rinse the tomato and slice horizontally into circle-shaped slices. Cut the avocado in half and remove the pit.
2. Toast the whole grain bread for extra crunch, or use it fresh.
3. Spread the avocado on one piece of whole grain bread and the hummus and dijon mustard on the other piece. On one slice of whole grain bread, pile on the pickled jalapenos, cucumber, tomato slices and mixed greens. Top with the other slice of whole grain bread. Serve with clementines.

DAY 20

Breakfast:

22 Days Chocolate Protein Smoothie

• 1 cup almond milk
• 1 frozen banana
• 1 scoop 22 Days Nutrition Chocolate Protein Powder
• 1 scoop almond butter
• 1 tbsp dairy-free chocolate chips (for toppings)

Method:

1. Combine ingredients in a blender and blend until smooth. Top with optional chocolate chips and enjoy!!

Lunch:

Creamy Lemon Pasta with Broccoli, Zucchini and White Beans

• 1/2 head fresh broccoli
  1/2 head zucchini
• 1/2 lemon
• 1 clove garlic
• 3 tbsps cashews
• 1/2 tsp low-sodium soy sauce/tamari
• 1/2 cup unsweetened soy/nut/rice milk
• 1 tbsp nutritional yeast
• 1/c cup pasta (whole-grain or gluten-free)
• 1 tsp olive oil
• 1/4 cup no-salt canned cannellini beans

Method:

1. Produce Prep: Rinse the fresh broccoli and zucchini. Cut the fresh broccoli and zucchini into bite-size pieces, removing the woody ends. Cut the lemon in half and squeeze out the juice in a separate container, removing the seeds as you do so. Peel the garlic.
2. In a food processor or blender, combine the cashews, half of the lemon juice, unsweetened soy/nut/rice milk, garlic, soy sauce and nutritional yeast. Blend until smooth.
3. Prepare the whole grain pasta according to the directions on the box.
4. In a large pan or wok, add the olive oil and bring up to medium heat. (To make this recipe oil-free, omit the olive oil and use water.) Add the fresh broccoli and zucchini and saute for 3 minutes.
5. Add the sauce to the pan with the vegetables. Sitr it in, and then reduce heat to low. Simmer for a few more minutes, stirring frequently, until the sauce has thickened somewhat.
6. Rinse and drain the canned cannellini beans.
7. Remove the sauce mixture from heat. Add the beans and drained pasta to the pan and stir to coat. Pour the remaining lemon juice over the pasta and stir to combine. Serve warm!

Dinner: 

Quick Red Lentil Chili

• 1/4 cup red lentils
• 1 cup water
• 1/2 can no-salt canned fire roasted tomatoes
• 1/2 cup frozen bell peppers
• 1 tsp salt-free chili powder
• 1/4 avocado
• 1 slice bread (whole-grain or gluten-free)

Method:

1. In a pot over medium-high heat, combine dried red lentils, water, fire-roasted tomatoes, frozen bell peppers and chili powder.
2. Bring to a boil, then reduce to a simmer. Simmer until lentils are soft and chili thickens (usually about 20 minutes).
3. As the chili cooks, slice open the avocado, twist open, remove pit and scoop out flesh.
4. Toast the bread and spread avocado on each slice. Add a dash of black pepper, if desired. Serve alongside chili and enjoy!

DAY 21

Breakfast:

Pumpkin Pie Smoothie

• 1 1/2 cup almond milk
• 1 scoop 22 Days Vanilla Protein Powder
• 1/2 tsp pumpkin spice
• 1/2 cup frozen cranberries
• 2 dates
• 1 cup canned pumpkin puree
• 1/4 tsp turmeric
• 1/4 tsp

Method:

Combine all ingredients in a high-speed blender and enjoy!

Lunch:

Creamy Lemon Pasta With Broccoli, Zucchini & White Beans

• 1/2 head Fresh broccoli
• 1/2 Zucchini
• 1/2 Lemon
• 1 clove Garlic
• 3 tbsps Cashews
• 1/2 tsp Low-sodium soy sauce/tamari
• 1/2 cup Unsweetened soy/nut/rice milk
• 1 tbsp Nutritional yeast
• 1/2 cup Pasta (whole-grain or gluten-free)
• 1 tsp Olive oil
• 1/4 cup No-salt canned cannellini beans

Method:

1. Produce Prep: Rinse the fresh broccoli and zucchini. Cut the fresh broccoli and zucchini into bite-size pieces, removing the woody ends. Cut the lemon in half and squeeze out the juice in a separate container, removing the seeds as you do so. Peel the garlic.
2. In a food processor or blender, combine the cashews, half of the lemon juice, unsweetened soy/nut/rice milk, garlic, soy sauce and nutritional yeast. Blend until smooth.
3. Prepare the whole grain pasta according to the directions on the box.
4. In a large pan or wok, add the olive oil and bring up to medium heat. (To make this recipe oil-free, omit the olive oil and use water.) Add the fresh broccoli and zucchini and saute for 3 minutes.
5. Add the sauce to the pan with the vegetables. Sitr it in, and then reduce heat to low. Simmer for a few more minutes, stirring frequently, until the sauce has thickened somewhat.
6. Rinse and drain the canned cannellini beans.
7. Remove the sauce mixture from heat. Add the beans and drained pasta to the pan and stir to coat. Pour the remaining lemon juice over the pasta and stir to combine. Serve warm!

Dinner:

Quinoa-Kale-Lemon-Dill Salad

• 1/4 cup Quinoa
• 1/2 cup Water
• 1/2 bunch Kale
• 1/2 Lemon
• 2 tbsps Fresh dill
• 1/2 can No-salt canned garbanzo beans
• 2 tsps Olive oil

Optional

• 2 pinches Salt & pepper

Method:

1. Cook the quinoa. Add quinoa to a pot with a lid. You will need twice as much water as quinoa. Add water to the pan, cover, and bring to a boil over medium-high heat. Reduce heat to low and simmer for 15-20 minutes or until the water is absorbed and the quinoa is soft. Check on the quinoa periodically, giving it a quick stir, to prevent any sticking or burning on the bottom. When done, remove from the heat, fluff with a fork, and enjoy! Looking for a faster option? Cook your quinoa in a rice cooker or just use pre-cooked/frozen quinoa.

2. Produce Prep: Rinse the kale and remove the leaves from the stem. Slice each leaf into small, bite-sized pieces. Place in a big bowl. Wash the lemon to remove any residue. With a zester, remove the bright yellow layer of the peel. Once this is removed, roll the lemon on its side with the palm of your hand to release the juices. Cut the lemon in half and squeeze out all of the juice into a separate bowl, removing any seeds as you go. Rinse and mince the fresh dill. Rinse and drain the canned garbanzo beans.

3. Add olive oil, fresh dill, lemon zest, cooked quinoa, beans, and kale into the large bowl. Add in the lemon juice, mixing and tasting as you pour. Season with salt and pepper to taste. Store in the fridge or enjoy it right away!

4. Kid-Friendly Tip: Some kids love this bright, zesty salad, but some aren't crazy about the dill. Before adding the dill and the lemon zest, pull some aside for your little one. As always, recommend that they at least try one bit of the finished salad. Slowly exposing children to new flavors will broaden their palates and their mind over time.

DAY 22

Breakfast: 

French Toast

• 1/4 cup oat flour
• 2 tsp flax meal
• 1/8 tsp baking powder
• 1/8 tsp apple cider vinegar
• 1 tbsp + 2 tspb maple syrup
• 1 1/2 slices bread (whole-grain or gluten-free)
• 1/3 cup + 2 tsps unsweetened soy/nut/rice milk
• 2 tsp coconut oil 

Method:

1. In a mixing bowl, whisk together the oat flour, flax meal, and baking powder.
2. Then add the almond milk, apple cider vinegar, and 1/3 of the maple syrup and whisk together.
3. Begin to soak the bread slices in the batter until fully coated on each side.
4. Heat a drizzle of coconut oil in a large skillet at medium-low heat and cook the slices for a few minutes on each side, until golden.
5. Serve with maple syrup and enjoy!!
   
   *Note: If using a non-stick pan, coconut oil is most likely not necessary.

Lunch:

Power Greens & Lemon Tahini Bowl

• 1/8 Cucumber
• 1 cup Kale
• 1/2 clove Garlic
• 1/4 cup Edamame (no shell)
• 1 tbsp Water
• 1/2 cup Frozen brown rice
• 2 tbsps Lemon juice
• 2 tsps Low-sodium soy sauce/tamari
• 1 tbsp Tahini
• 1 cup Spinach
• 3 tbsps Sauerkraut
• 1/4 Avocado
• 1 tbsp Sesame seeds

Method:

1. Produce Prep- Rinse and slice the cucumber. Wash the greens. Tear the kale leaves into bite sized pieces and dice the stems. Peel and mince the garlic. If the edamame are fresh, take out of packaging, rinse and set aside. If they are frozen, follow package instructions. 
2. Heat about ½ cup water in a pot to steam the kale. Turn on high. Once hot, add in the stems. Then, add in the kale and stir. Heat just until the kale has wilted. Remove kale from hot pan and drain the water.
3. Prepare the rice--cook the frozen brown rice according to the directions on the package.  
4. Stir the lemon juice, soy sauce, garlic, water and tahini together in a small bowl.
5. Plate the brown rice. Top off with sliced cucumbers, spinach, sauerkraut, steamed kale, edamame, and sliced avocado. Drizzle the lemon-sesame dressing and sprinkle the sesame seeds on top.

Dinner:

Rustic Veggie Bowl

• 1 Red skin potato
• 1 1/2 cloves Garlic
• 1/2 Carrot
• 1/2 can No-salt canned kidney beans
• 1/2 can No-salt canned diced tomatoes
• 1 tbsp Olive oil
• 1/8 tsp Cayenne pepper
• 1/4 tsp Salt-free chili powder
• 1 pinch Cinnamon
• 1/4 tsp Cumin
• 1 cup Frozen broccoli
• 1/4 tsp Fresh ginger

Optional

• Salt & pepper  to taste

Method:

1. Produce Prep: Rinse all the produce. Dice the red skin potatoes, ginger, garlic and carrot(s). Rinse and drain the canned kidney beans.

2. In a large pot, heat the olive oil on low heat. (To make this recipe oil-free, substitute water in place of olive oil.) Add the garlic, ginger, cayenne pepper, chili powder, cinnamon and cumin. Stir constantly for 1 minute.

3. Add the canned diced tomatoes, red skin potatoes, carrot, and 1/4 cup water per serving and cover the pan on high heat. Stir frequently while the mixture cooks.

4. When the red skin potatoes are almost done (after about 15 minutes of cooking), add the frozen broccoli and beans and cover. The frozen broccoli doesn't need a lot of time to cook; you will know it is cooked perfectly when it's bright green. Add a couple tablespoons of water if the mixture begins to dry out and stick to the bottom of the pan.

5. Continue to stir throughout cooking to prevent sticking. Season with salt and pepper to taste, and enjoy!

6. Kid-Friendly Tip: Go easy on the spices! This dish has a lot of flavor that might be overwhelming for a younger palate. Try cooking the canned diced tomatoes over a very low heat with the spices while you cook the rest of the dish without spices. Add the tomato "sauce" to the adult plate when serving and season the rest lightly with salt and a bit of olive oil.

Desserts (optional)

Almond Spiced Pear Crisp

• 1/2 Pear
• 1 tbsp Flax meal
• 1/4 cup Silken tofu
• 1 Dates
• 1/4 tsp Cinnamon
• 1/8 tsp Cloves
• 1/8 tsp Ground ginger
• 1 tbsp Almond butter
• 2 tbsps Rolled oats
• 1 tbsp Unbleached, all-purpose flour
• 2 tbsps Unsweetened soy/nut/rice milk

Optional

• Sesame seeds  to taste

Classic Salted Popcorn 

• 1 cup 365 classic salted popcorn
• Method:
• Open the 365 classic salted popcorn and eat!

Peachy Chia Pudding

• 1/4 tsp Vanilla extract
• 2 tsps Maple syrup
• 1/4 cup Chia seeds
• 1 Peach
• 1 cup Unsweetened soy/nut/rice milk

Method: 

1. In a bowl, whisk together unsweetened ‘milk’, vanilla extract, and maple syrup. Pour liquid mixture over the chia seeds and stir until seeds are incorporated. Let sit for an hour or in the refrigerator overnight. (Mixture will thicken substantially.)
2. When you're ready to eat, rinse and slice the fresh peach. Stir chia pudding and top with peach slices and enjoy!