Ivana - MPH Student at Oakland University

 

 

 

 

 

 


Breakfast

Oatmeal with chia pudding, bananas, and blueberries:

To make overnight chia seed chocolate pudding: (recipe from minimalist baker)

1 1/2 cups (360 ml) Almond Breeze Almondmilk Original Unsweetened (or Coconut milk)

1/3 cup (63 g) chia seeds

1/4 cup (24 g) cacao or unsweetened cocoa powder

2-5 Tbsp (30-75 ml) maple syrup if not blending (can sub 5-9 dates, pitted if blending)

1/2 tsp ground cinnamon (optional)

1/4 tsp sea salt

optional: 1/2 tsp vanilla extract

1. Add all ingredients except sweetener to a mixing bowl and whisk vigorously to combine. If not blending (which I preferred!), sweeten to taste with maple syrup at this time. If blending, you can sweeten later with maple syrup or dates.

2. Let rest covered in the fridge overnight or at least 3-5 hours (or until it's achieved a pudding-like consistency).

3. If blending, add to a blender and blend until completely smooth and creamy, scraping down sides as needed. Sweeten to taste.

4. Leftovers keep covered in the fridge for 2-3 days, though best when fresh.

5. Serve chilled with desired toppings, such as fruit, granola or coconut whipped cream.


Smoothies

1 ½ cup of non-dairy milk (I prefer coconut milk)

1 banana

1 cup of strawberries

1 cup of blueberries

1 tablespoon of ground flax seed

Ice

Blend and serve!


Lunch

Salad with mixed veggies with balsamic vinaigrette (kale, celery, peppers, broccoli, etc)

 

Salad with mixed veggies, dried cherries, pumpkin seeds, and oil-free Russian dressing (found at Vince & Joe’s)

 

 

 

 

The Clean Plate Café - Vegan Mac-N-Cheese: Gluten-free brown rice penne pasta cooked in house-made “cheese” sauce (almond milk, butternut squash, cauliflower, nutritional yeast, potato starch, dijon, hot sauce, onion powder, garlic). Served with steamed broccoli.


Dinner

Coconut curry quinoa with roasted cauliflower and spinach (recipe from Cookie&Kate)

Roasted Cauliflower

* 1 head cauliflower, cut into bite-sized florets

* ¼ teaspoon cayenne pepper

* Sea salt

Curried coconut quinoa with greens

* 2 teaspoons melted coconut oil or olive oil

* 1 medium yellow onion, chopped

* 1 teaspoon ground ginger

* 1 teaspoon ground turmeric

* ½ teaspoon curry powder of choice (optional)

* ½ teaspoon ground cardamom

* 1 can (14 ounces) light coconut milk

* ½ cup water

* 1 cup quinoa, rinsed well in a fine mesh colander

* ⅓ cup raisins

* 1 teaspoon sea salt

* 1 tablespoon apple cider vinegar

* 4 cups baby arugula or chopped chard, spinach, maybe even kale*

* Optional garnishes: 2 green onions, chopped, and a sprinkle of red pepper

flakes

INSTRUCTIONS

1. Roast the cauliflower: Preheat oven to 425 degrees Fahrenheit. Toss the cauliflower florets with cayenne pepper and a light sprinkle of sea salt. Roast for 25 to 30 minutes on the middle rack, turning halfway, until the cauliflower is tender and golden on the edges.

2. Cook the quinoa: In a large pot with a lid, warm the coconut oil over medium heat. Add the onion and cook until it is turning translucent, stirring often, about 5 minutes. Add the ginger, turmeric, curry powder and cardamom and stir until fragrant, about 30 seconds. Pour in the coconut milk, water, rinsed quinoa and raisins. Bring the mixture to a boil, then cover and reduce heat to a simmer. Cook for 15 minutes, then remove the pot from heat and let it rest for 5 minutes.

3. Fluff the quinoa with a fork. Stir in the salt, vinegar and greens (if you intend to eat this dish as leftovers, I recommend storing leafy greens separate from the quinoa, as the greens don't reheat well). Divide the quinoa into bowls and top with roasted cauliflower. Garnish with green onions and red pepper flakes if you'd like!


Lentil and Vegetable Soup: Add all the vegetables you are craving or have in the fridge to a crock pot. Add one cup of lentils (you can substitute this with any type of legume). Pour in vegetable broth to immerse the veggies and go about your day!

For this batch, I chose to spice it up with turmeric, oregano, rosemary, pink himalayan salt, and black pepper.


Stuffed Peppers (recipe from Prevent and Reverse Heart Disease by Dr. Caldwell B. Esselystn)

1 pot cooked brown rice ½ lb mushrooms 1 large onion 1 t oregano 1 t thyme 1 t rosemary 1 t black pepper 5-6 medium green bell peppers 2 T nutritional yeast (or more) 2 16 oz cans chopped (or stewed) tomatoes 2 cloves garlic, minced (or 1 t garlic powder)

1. Prepare 3 cups of brown rice but substitute half of the water with tomato juice (or add a 6 oz can of tomato paste or an 8 oz can of tomato sauce with the regular amount of water). Add 4 T of choppped dried onions to the cooking liquid. When ready, set aside.

2. Pour 1½ cans of the tomatoes into a saucepan. Add all the spices and nutritional yeast and simmer over low heat until ready to use. Slice mushrooms and chop onions. Saute both in a little vinegar until limp. Add mushrooms, onions, and ½ can of tomatoes to the rice. Mix.

3. Clean peppers: cut top off of each pepper and

remove seeds and large veins. If peppers won't stand upright on their own, slice a little off the bottom. Fill with rice mixture and set into an oven pan large enough to hold them all. Pour tomato sauce over peppers, an inch or two deep in the pan.

4. Bake for 1 hour at 375° F, or until done. Periodically baste peppers with the tomato sauce to keep them from drying out. Serve the tomato sauce from the pan on the side.


Vegetable Stir-Fry: Just simply add whatever vegetables you desire to a wok, add water or vegetable broth to the pan (instead of oil) and cook! Either eat the vegetables with a fork, or put it in a kale wrap.


Stir Fry Veggies With Lentils (Spices added: Spices added: turmeric, cumin, coriander, curry, pink Himalayan salt, and black pepper)


Stir Fry Veggies with Engine 2 Ancient Grain Blend and Avocado!

Other protein options: Add black beans, quinoa, or another legume to your meal!


Creamy Potato Curry Soup (Recipe From Forks Over Knives)

½ cup cashews, soaked in 1 cup of water at least 30 minutes 6 Yukon Gold Potatoes, chopped into 1 inch pieces 1 yellow onion, diced 3 carrots, peeled and diced ½ head cauliflower, chopped 1 tablespoon curry powder 1 tablespoon ground cumin 1 tablespoon ground coriander 1 bunch kale (about 10 leaves) 2 cups frozen green peas, thawed 1 (15-ounce) can garbanzo beans, drained and rinsed

1. First, make sure your cashews are soaking in water. The longer they soak, the creamier the dish will be.

2. Place the potatoes and 2 cups of water in a large pot. Cover and bring to a boil, then add the onion and carrot. Reduce the heat to medium-low-medium and simmer, covered, for 10 minutes, stirring occasionally.

3. Add the cauliflower, curry powder, cumin, and coriander, and continue cooking, covered, for 15 minutes.

4. Meanwhile, transfer the cashews and their soaking water to a blender. Blend until smooth, then stir the cashew cream into the pot.

5. Add the kale, peas, and garbanzo beans, and simmer for 5 minutes more, or until the potatoes are completely cooked and the kale is tender.


Dessert!

Banana NICE cream

1-2 frozen banana

1/2 cup of strawberries

½ cup of coconut milk

1 tablespoon of nut butter

1. Put bananas, strawberries, coconut milk and almond butter into a blender. 2. Purée, turning off the motor and stirring the mixture two or three times, until smooth and creamy. 3. Pour into a bowl and serve.

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