4 New Vegans: 10-Day Vegan Meal Plan …...Turmeric − Great spice that is used in curry dishes and...
Transcript of 4 New Vegans: 10-Day Vegan Meal Plan …...Turmeric − Great spice that is used in curry dishes and...
4 New Vegans: 10-Day Vegan Meal Plan www.4newvegans.com
ZXBook Title
AUTHOR NAME
4 New Vegans: 10-Day Vegan Meal Plan www.4newvegans.com
Copyright © 2020 J. Rouse
All rights reserved.
Content included in this book is for informational purposes only. It is not intended to be a substitute
for professional medical advice and should not be relied on as health or personal advice. Always seek
the guidance of your doctor or other qualified health professional with any questions you may have
regarding your health or a medical condition. Never disregard the advice of a medical professional or
delay in seeking it because of something you have read in this book. If you think you may have a
medical emergency, call your doctor, go to the nearest hospital emergency department, or call the
emergency services immediately. If you choose to rely on any information provided by 4 New Vegans,
Inc. you do so solely at your own risk.
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Contents
Contents ......................................................................................................................................... iii
About 4 New Vegans, Inc. ................................................................................................................1
Introduction .....................................................................................................................................3
Cleaning Out the Kitchen Cupboard ................................................................................................4
Cleaning Out the Refrigerator ..........................................................................................................9
Fruits to Eat Daily ...........................................................................................................................10
Breakfast Plan ................................................................................................................................11
Day 1: Mixed Fruit Smoothie..................................................................................................12
Day 2: Banana, Pineapple, and Spinach Smoothie .................................................................13
Day 3: Peanut Butter & Banana Oatmeal ...............................................................................14
Day 4: Avocado Toast .............................................................................................................15
Day 5: Vegan Bagel W/Non Dairy Cream Cheese ...................................................................16
Day 6: Banana Pancakes ........................................................................................................17
Day 7: Açai Bowl.....................................................................................................................19
Day 8: Wheat Toast, Vegan Cream Cheese, and Fruit ............................................................20
Day 9: Fresh Fruit and Non Dairy Yogurt ................................................................................21
Day 10: Chia Pudding .............................................................................................................22
Lunch Plan .....................................................................................................................................23
Day 1: Avocado and Mushroom Toast ...................................................................................24
Day 2: Hummus & Veggie Wrap .............................................................................................25
Day 3: Portobello Mushrooms ...............................................................................................26
Day 4: Portobello Mushroom Gyro ........................................................................................27
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Day 6: Balsamic Spinach Wrap ............................................................................................... 29
Day 7: Fast Mediterranean Wrap .......................................................................................... 30
Day 8: Coconut Soup ............................................................................................................. 31
Day 9: Chickpea Tuna ............................................................................................................ 32
Day 10: Spicy Cashew Thai Broccoli Salad.............................................................................. 33
Day 11: Sweet Potato Burger ................................................................................................. 34
Dinner Plan .................................................................................................................................... 35
Day 1: Vegan Lasagna ............................................................................................................ 36
Day 2 :Vegan Mushroom Stroganoff ..................................................................................... 38
Day 3: Vegan Black Bean Burgers .......................................................................................... 39
Day 4: Easy Bean Chili ............................................................................................................ 40
Day 5: Vegan Fried Rice ......................................................................................................... 41
Day 6 : Vegan Spanish Rice Bowl ........................................................................................... 42
Day 7: Instant Pot Cabbage W/ Coconut & Spices ................................................................. 44
Day 8: Jackfruit Pulled "Pork" ................................................................................................ 45
Day 9: Sesame Seed Cauliflower ............................................................................................ 46
Day 10: Three-Bean Chili With Spring Pesto .......................................................................... 47
About the Author .......................................................................................................................... 48
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About 4 New Vegans, Inc.
4 New Vegans, Inc. is a 501(c)(3) non-profit organization founded by author and
health and wellness activist Jamilah Rouse. We work diligently to inform and educate the
public about the powerful effects that our food choices have on the environment and our
health. Statistics show that more than 133 million Americans, or 45 percent of the
population, have at least one chronic health condition, including cancer, type 2 diabetes,
metabolic syndrome, hypertension, and cardiovascular disease.
Plant-based diets have been linked to a number of health benefits, including
significantly reducing the risk of diseases, thanks to phytonutrients. Phytonutrients are
substances found in fruits and vegetables that provide various kinds of health boosts.
Because of the health benefits of veganism, more people go vegan every day, and if
you're committed to this lifestyle, you won't find it as difficult to follow as you think. It is
the single best action you can take.
What is Veganism?
Veganism is defined as a lifestyle that is dedicated to excluding the use of animals (in
food, clothing, and entertainment) while also abstaining from the use of products tested
on animals. Veganism is an ideology that opposes the cruelty, exploitation, and suffering
of animals.
Why Veganism Is Important
You might not have noticed, but we're in a bit of a crisis. Humanity is depleting the
planet's finite resources at a rapid rate, the environment is undergoing unnecessary
changes, and people suffer from a multitude of diseases linked to their diets. You can't fix
all that by embracing veganism, but you can be one part of the solution.
People tend to follow those they admire. If you decide that veganism is for you, your
friends, family members, and colleagues might follow suit just because you led by
example. Besides, when you stop eating meat, dairy, and eggs you wage war with your
wallet. Companies that sell meat and animal by-products only do so because it makes
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them money. When their profits start to sour, they will consider other ways of doing
business.
The foods we consume—not our genetics—are at the root of many illnesses. Most of
what, and how we eat is passed down from generation to generation. However, it’s never
too late to start living healthy. Young or old, we can break the cycle of unhealthy eating
now. Eliminating dairy and meat from your diet can reverse and cure illness.
The 4 New Vegans 10-Day Meal Plan gives you a sneak peek into an entire food world
that exists without dairy and meat. The Vegan recipes in this book taste so good that you
will forget you're not eating meat. Try them for 10 days or more. You have nothing to
lose and everything to gain.
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Introduction
Congratulations on your decision to become
a healthier you! One of the most powerful steps
you can take to improve your health, boost
energy levels, and prevent chronic diseases is to
move to a plant-based diet. Yes, food can reverse
illness!
This 10-Day Vegan Meal Plan allows you to
try veganism for a short time and see a major
difference. As the benefits of eating vegan
becomes more popular, I believe it will bring
about a health revolution.
These mostly plant-based recipes consumed
for 10 days consecutively will increase your
energy and have you feeling like a new person.
The beauty of it all is that the food is amazing. In
fact, the recipes and foods are so good that you
won't realize you're eating mostly plant-based.
Eating plant-based has been proven to reverse
illnesses as well. Not too bad, huh?
Please drink 8 glasses of water per day while
on this 10-day vegan try out to help your body
cleanse itself. Also, replace coffee with natural
teas, and use natural unprocessed sweeteners.
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Cleaning Out the Kitchen Cupboard
This Is Where It All Begins
One of the key components to becoming vegan is the seasonings. With the correct
spices, you can turn any vegan meal into a masterpiece and all the plant-based meals will
taste just as great as your favorite dishes comprising meats. Using the suggested products
can add many health benefits that your body will thank you for.
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I started out by cleaning out the old seasonings and sugars (granulated sugars,
seasoning salts, flours, etc.) to which I'd been accustomed for many years. I replaced
them with products I researched that are proven to be better for the body to absorb with
less salt, but more flavor. All the ingredients I use are very easy to find and add nutritional
value to every meal.
Sweeteners to have:
Organic cane sugar Stevia Brown rice syrup
Bee free honey Maple syrup Agave nectar Xylitol
Oils
Olive Oil − well known for its heart-healthy effects, studies show olive oil can improve
biomarkers of health.
Coconut Oil − Coconut oil has been said to aid in weight loss, support heart health, and
boost metabolism.
Avocado Oil − has an array of benefits some include vitamin E, sterilize and
monounsaturated fats in which are linked to cancer prevention, healthy eyes, and better
overall health.
Palm Oil − derived from the fruit of oil palms, very high in antioxidants, vitamin E, and
carotenoids in which can be converted to Vitamin A.
Flaxseed Oil − high in Omega-3 fatty acids. Aids in reducing cholesterol and inflammation.
Flours Organic Unbleached Flour − no additives
Organic Whole Wheat Flour − no additives
Tapioca Flour − Tapioca has a reputation as being gentle on the stomach. Free of
common allergens. Low in sodium. Source of iron.
Seasonings Garlic − I use garlic in most of my dishes. I love the flavor. The health benefits of garlic
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are amazing. Garlic lowers cholesterol, helps regulate blood pressure and has
antibacterial and antifungal properties.
Natural Yeast − known for its cheesy, nutty flavor.
Cilantro (fresh or dried) − I absolutely love the flavor of cilantro. It has an amazing smell,
goes great with Italian dishes, pasta dishes, and fresh salads! For added flavor, chop and
add the stems. There is more flavor in the stems than in the actual leaf. Cilantro is a good
source of antioxidants that can help remove heavy metals from your body. Cilantro also
helps balance blood sugar levels and ease anxiety.
Basil (fresh or dried) − Basil tastes wonderful in Italian foods such as spaghetti, lasagna,
and pasta dishes. Basil also promotes blood flow and healthy eyesight. It is an effective
anti-inflammatory.
Bay Leaves − Bay leaves are used frequently and are good in stews, soups and vegetable
dishes. Bay leaves offer is a healthy dose of A, C, magnesium, calcium, manganese,
potassium, and iron. Bay leaves soothe body aches, and eases joint pain from arthritis.
Sage − Sage is good in Italian dishes. I use it when I’m making vegetable stir-fry, pasta or
gnocchi. Sage is good for digestive problems including loss of appetite, gas, stomach pain,
diarrhea, bloating and heartburn. It’s also used for overproduction of perspiration and
saliva, for depression, memory loss, and Alzheimer’s disease.
Rosemary − Rosemary is very aromatic and pungent. I use rosemary in most Italian
dishes, stir-fry, and marinara sauces. Rosemary was traditionally used to help ease
muscle pain, improve memory, boost the immune and circulatory system, and promote
hair growth.
Oregano − Oregano is used in Italian dishes. I use it mostly to flavor sauces, chili, soups,
stews, spaghetti, lasagna, and other kinds of pasta. Oregano has amazing health benefits
such as treating infections, fighting bacteria and treating inflammation.
Parsley − Parsley is a great flavor for soups, stews, and stock seasoning. It’s a great
source for vitamins A, C, and K. Parsley is high in iron and is a good remedy for colic,
indigestion, and gas.
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Vinegar − Vinegar is great for making salad dressings. Apple cider vinegar is the most
popular type of vinegar in the natural health community. It is claimed to lead to many
benefits, many of which are supported by science. They includes weight loss, reduced
cholesterol, lower blood sugar levels and improved symptoms of diabetes.
Turmeric − Great spice that is used in curry dishes and tofu to add a little kick. I also use
Turmeric in stir-fried dishes and rice. Turmeric is known for its anti-inflammatory
properties.
Cumin − One of the most popular spices in the world. Cumin is mostly used in savory
recipes such as chili and is a great seasoning for tofu as well.
Black Salt − also known as kala namak. Good in vegan quiche and tofu and South Asian
cuisine.
Himalayan Pink Salt − Himalayan Pink Salt is said to Improve respiratory diseases.
Balance your body's pH, regulate blood sugar. Use for any food that needs flavoring, the
same way you would use regular salt.
Black Pepper − Black pepper is perhaps the best-loved and most used spice in the world.
It is derived from the berries of the pepper plant. Black pepper can be used for most
savory dishes. Its health factors are remarkable. The piperine in black pepper can be
credited with the prevention of cancer and becomes twice as potent when combined
with turmeric. The spice also has Vitamin C, Vitamin A, flavonoids, carotenes and other
antioxidants that help remove harmful free radicals and protect the body from cancer
and diseases. The best way to harvest maximum health benefits is to eat fresh ground
pepper and not cook it along with food.
Paprika − Paprika is good in chili and a good garnish seasoning. Paprika offers a variety of
beneficial compounds, including vitamin A, capsaicin, and carotenoid antioxidants which
may help prevent inflammation and improve your cholesterol, eye health, and blood
sugar levels, among other benefits.
Garlic Powder − Garlic powder is made from garlic cloves that have been dehydrated and
ground into fine particles. The flavor is garlicky, but different from fresh-chopped garlic. It
tastes sweeter and much less assertive than fresh garlic, but also without the caramel
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undertones that you get from roasted or sautéed garlic. garlic improves cholesterol levels
and it’s compounded with wet potent medicinal properties.
Vegetable Broth or Bouillon − Adds flavor to dishes like stews, beans and rice dishes.
Liquid Aminos, Soy Sauce − Great for tempeh or tofu. Very flavorful way to add saltiness
to a dish.
Cleaning out the cupboard involves replacing seasonings or products that have
additives and preservatives with natural products. The health factors in these products
are maximized when consumed accordingly.
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Cleaning Out the Refrigerator
Let’s clear the refrigerator out and clear out the old thought patterns:
• Throw out ALL the dairy products.
• Throw out ALL the meats in the refrigerator & freezer.
• Throw out all the thoughts of you depriving your taste buds of the particular taste
you feel you are addicted to or that you love. Let’s clear the refrigerator out and
clear out the old thought patterns.
• Don’t forget to throw the sodas in the trash!
Let’s start renewed.
Non Dairy Milk options:
Almond Milk Fresh Vegetables
Soy Milk Vegan Butter options
Coconut Milk Fresh Fruits
Oat Milk Spring Water
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Fruits to Eat Daily
The power to create life is contained within the seed,
which is why I suggest eating seeded fruits only.
Seedless fruits are man-made and cannot create life.
Without the seed, we can lose significant nutrients
which would enhance our health and immune systems.
Apples Watermelon
Grapes Oranges
Peaches Kiwi fruit
Mango Dates
Guava Jackfruit
SourSop Churro banana
Cantaloupe Blueberries
Strawberries Raspberry
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Breakfast Plan
Oh yes, it is possible to be a vegan and still chow
down on breakfast classics like pancakes, and waffles
without dairy or eggs. Studies show that eating a
good breakfast can help you to get the recommended
daily values of various nutrients essential to good
health.
Refresh your morning breakfast with these
simple vegan breakfast ideas.
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Day 1: Mixed Fruit Smoothie
• 1 cup Silk Protein Nutmilk or
Almond milk
• 1 cup spinach
• 1 frozen banana
• ½ cup frozen strawberries
• ¼ cup frozen blueberries
• pinch sea salt
• 1 Medjool date (if needed for
extra sweetness)
Put everything into a blender and
blend until smooth.
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Day 2: Banana, Pineapple, and Spinach
Smoothie
• 1 cup of fresh, frozen fruits
• 1 cup of fresh spinach
• 1 tablespoon of agave
• 1 cup of ice
• 1/2 cup of almond milk
Put everything into a blender and blend until smooth.
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Day 3: Peanut Butter & Banana Oatmeal
▪ ½ cup sliced banana
▪ 2 tablespoons peanut butter
▪ 1 tablespoon chopped walnuts
▪ ½ cup rolled oats
▪ Silk or almond milk of choice
Cook oatmeal and add your choice of silk or almond milk and top with toppings.
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Day 4: Avocado Toast
Ingredients
• ½ small avocado
• ½ teaspoon fresh lemon juice
• ⅛ teaspoon Kosher salt
• ⅛ teaspoon freshly ground black pepper
• 1 (1 oz.) slice whole grain bread, toasted
• ½ teaspoon extra-virgin olive oil
In a small bowl, combine avocado, lemon juice, salt, and pepper. Gently mash with the
back of a fork. Top toasted bread with mashed avocado mixture. Drizzle with olive oil and
sprinkle over desired toppings. Toppings: Maldon sea salt flakes, red pepper flakes.
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Day 5: Vegan Bagel W/Non Dairy Cream
Cheese
Choose your favorite store bought non-dairy cream cheese and vegan bagel and add
desired fruit!
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Day 6: Banana Pancakes
• 1 medium ripe banana (brown
and spotty preferred)
• 1 1/2 Tbsp olive, avocado, or
melted coconut oil (plus a little
more for cooking)
• 1 1/2 Tbsp maple syrup (we
recommend Grade A)
• 2 tsp baking powder
• 1/4 tsp sea salt
• 1 - 1 1/4 cups non-dairy milk (we
recommend plain unsweetened
almond milk
• 3/4 cup gluten-free oat flour*
(we recommend grinding from
rolled gluten-free oats)
• 3/4 cup gluten-free flour blend
• 1/4 cup almond flour
• 1/4 cup vegan dark chocolate chips or fresh or frozen fruit, like wild blueberries or
blueberries
Preparation
1. In a mixing bowl, add banana and mash. Then add oil, maple syrup, baking
powder, and salt and whisk to combine. Then add non-dairy milk (start with the
lesser amount and work your way up as needed) and whisk to combine. If using
coconut oil and it hardens or clumps, it's not a big deal. You can microwave it for
45 seconds − minute to remelt − otherwise, proceed.
2. Add oat flour, gluten-free flour, and almond flour. Gently stir (being careful not to
over mix) to combine. It should be thick but pourable/scoopable. If too thin, add
more gluten-free or almond flour. If too thick, thin with a little non-dairy milk. If
adding fruit or chocolate chips, add now and gently fold to combine.
3. Heat a large nonstick skillet, griddle, or cast-iron skillet over medium heat.
Carefully rub skillet with a little oil. You will likely need to decrease the heat of the
skillet to medium-low / low once it's hot as to not burn the pancakes.
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4. Once hot, spoon 1/4 - 1/3 cup of the batter onto skillet. Cook until surface of
pancakes have some bubbles and the edges appear dry (2-3 minutes). Carefully
flip pancakes and cook until browned on the underside (3 minutes more). The
gluten-free flour blend benefits from a slightly longer cooking time, so don’t be
afraid to get a nice golden brown color on both sides.
5. Transfer cooked pancakes to a baking sheet or plate (don’t stack pancakes on top
of one another) and keep warm in a 200-degree F (94 C) oven. Continue cooking
until all batter is used up, Make about 12 pancakes.
6. These pancakes are delicious on their own, but you can enhance them with
toppings such as additional fruit or chocolate chips, peanut butter, or maple
syrup.
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Day 7: Açai Bowl
• 1 large medjool date , pitted and soaked in warm water until soft
• ½ cup/120ml coconut milk (either light or regular )
• 1 Tablespoon/12g chia seeds
• 1 or 2 brazil nuts
• 1 small raw beet, peeled and finely chopped (or grated if you don’t have a high speed
blender)
• ½ cup/75g frozen mixed berries (I like a blend of raspberries and blueberries)
• 1 3.5oz/100g package of %100 frozen acai , run under warm water to thaw slightly
• For the toppings:
• 1 Tablespoon/5g unsweetened coconut flakes
• 1 Tablespoon/10g hemps seeds
• Sliced fresh fruit and berries
Preparation
1. Start by soaking the medjool date while you prepare peel and chop or grate the
beet.
2. Place the coconut milk, chia seeds, brazil nuts and drained soaked date in the
blender and blend on high until smooth.
3. Add the chopped or grated beet, frozen mixed berries, and slightly thawed acai
packet. Blend on high, scraping down sides as necessary until thick, and smooth.
4. Serve immediately in shallow bowls with toppings or as a smoothie in a tall glass.
Alternatively, you can prepare the bowl ahead of time the night before and keep
the bowl covered overnight in the refrigerator without the toppings.
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Day 8: Wheat Toast, Vegan Cream Cheese,
and Fruit
Heat oven to 300 degrees use vegan butter for toast, place in oven 5 mins, remove
add cream cheese and your desired fruit on the toast or in the sides.
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Day 9: Fresh Fruit and Non Dairy Yogurt
Add toast if you desire
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Day 10: Chia Pudding
Ingredients
• 1 cup milk of choice or cashew cream
• 1/4 cup chia seeds
• 1/4 tsp pure vanilla extract
• sweetener of choice, as desired
• scant 1/8 tsp salt
Preparation
1. Whisk all ingredients in a container. If desired, you can blend everything together
now, which will result in a smoother consistency the next day. However, I actually
love the taste and fun texture of leaving the seeds whole, so it's up to you. Cover,
shake, then refrigerate overnight. The next day, it will be nice and thick. The
pudding will keep 4-5 days refrigerated, so feel free to make a larger batch and
portion into individual containers.
2. Sweetener amount depends on the milk and sweetener you use, and your tastes.
Options include maple syrup, stevia, sugar, coconut sugar, date paste, etc.
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Lunch Plan
These tasty dishes are so delicious, you
won't even realize they're vegan.
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Day 1: Avocado and Mushroom Toast
Ingredients
Garlic mushrooms:
• 7 oz mushrooms 200g, *see
recipe notes
• 1 garlic clove chopped
• 1 tbsp olive oil
• 1/2 onion optional
• 1-2 tbsp soy sauce or tamari
In a saucepan sauté mushrooms and garlic, soy sauce or tamari and optional onion in
olive oil.
Guacamole:
• 1 avocado
• 1 tsp lemon juice
• salt and pepper to taste
• a bit of coconut milk optional
Peel and mash the avocado in a serving bowl. Stir in lemon juice, salt and pepper, and
optional coconut milk. Chill for half an hour to blend flavors.
Further Ingredients:
• 2 slices bread or toast
• fresh herbs, sesame optional
Toast bread and top with mash avocado into toast. Squeeze lemon over top.
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Day 2: Hummus & Veggie Wrap
Ingredients
• 1 tortilla wrap
• 3/4 cup hummus
• 1/2 tomato, sliced
• 1/2 avocado, sliced
• 1 cup spinach and mixed
greens
• Salt and pepper to taste
Preparation
1. Spread the hummus into a long rectangular shape down the center of the tortilla
wrap.
2. Next, layer the sliced avocado and tomato on top.
3. Top up with mixed greens.
4. Season with salt and pepper to taste.
5. Wrap the tortilla into a burrito shape and cut in the middle.
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Day 3: Portobello Mushrooms
Ingredients
• 1 pound (450g) portobello
mushrooms
• 1/4 cup mild salsa
• 3 tablespoons olive oil, divided
• 1 teaspoon ground cumin
• 1 teaspoon onion powder
• 6 collard green leaves or soft taco
shells
Guacamole
• 2 medium ripe avocados
• 2 tablespoons chopped tomatoes
• 2 tablespoons chopped red onion
• 1 1/2 to 2 tablespoons lemon or lime
juice
• pinch of salt
• 1 tablespoon chopped cilantro
Optional Toppings
• Cashew cream
• Chopped tomatoes
• Chopped cilantro
1. Remove the portobello stems. Rinse mushrooms and pat dry.
2. Mix harissa, 1 1/2 tablespoons olive oil, cumin, and onion powder in a bowl. Brush
each mushroom with the harissa mixture, making sure to cover the edges of the
mushroom as well. Let mushrooms marinade for 15 minutes.
3. While the mushrooms are marinating, prepare guacamole. Halve and pit the
avocados and scoop out the flesh. Mash avocados and mix in chopped tomatoes,
red onion, lemon (or lime) juice, salt, and cilantro. Set aside.
4. Rinse collard greens. Chop off the tough stems and set aside.
5. When the mushrooms are done marinating, heat 1 1/2 tablespoons of olive oil in a
skillet or sauté pan over medium-high heat. Place the portobello mushrooms in
the pan and cook for 3 minutes. Flip over and cook for another 2 to 3 minutes.
Each side should be browned.
6. Turn off the heat and let the mushrooms rest for 2 to 3 minutes before slicing.
7. Take a collard green leaf and fill it with a few slices of portobello. Add guacamole,
chopped tomatoes, cashew cream, and cilantro to your liking.
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Day 4: Portobello Mushroom Gyro
Ingredients
• 2 large portabella mushroom caps
• 2 tablespoons vegan Worcestershire
sauce
• 1 teaspoon ground cumin
• 1 teaspoon maple syrup
• ½ teaspoon dried oregano
• 1 tablespoon coconut oil
• ¼ cup diced red onion
• ½ red bell pepper, diced large
Fresh White Sauce
• ½ cup vegan mayonnaise
• ¼ cup raw shelled hempseeds
• 1 tablespoon lemon juice
• ¼ teaspoon dried mint
• ¼ teaspoon dill weed
To Assemble
• 2 pita flatbreads
• 1 ounce baby spinach
Preparation
1. Remove the stems from the mushrooms and also remove the gills with a spoon.
Discard. Slice the mushrooms into thick strips.
2. Mix the Worcestershire sauce, cumin, maple syrup, and oregano in a medium
bowl. Lay the mushroom slices in the marinade and let marinate for 10 minutes.
3. Heat the oil in a large skillet over medium-high heat. Add the onion and bell
pepper and sauté for 10 minutes. Add the marinated mushroom slices and sauté
for 5 more minutes. Remove from the heat and let cool.
4. Mix all of the Fresh White Sauce ingredients in a small bowl and set aside.
5. Layer spinach leaves on each flatbread. Spoon the Fresh White Sauce down the
center. Lay the mushroom and bell pepper mixture on top. Fold each flatbread to
overlap and secure with decorative picks.
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Day 5: Cauliflowers Buffalo Wings
Ingredients
• 1 cup of all-purpose flour (can sub oat flour for gluten free version)
• 1 cup of almond milk (or other non-dairy milk)
• 1/2 teaspoon of garlic powder
• ½ teaspoon of paprika
• 1/2 teaspoon of salt
• Freshly ground black pepper to taste
• 1 head of cauliflower, cut into large florets
• 1 cup of hot sauce
• 1 tablespoon of maple syrup
• Ranch dressing, for serving
Preparation
1. Pre-heat the oven to 450 and line a large baking sheet with parchment paper or
foil. You can also use to medium-small baking sheets if that’s what you have.
2. In a large bowl, whisk together the flour, milk, garlic powder, paprika, salt, and
pepper. Mix until fully combined.
3. Working in batches, dredge the cauliflower florets in the batter and tap each on
gently to get rid of excess batter. You want them to be fully covered but not
dripping. Line them on the baking sheet.
4. Once all of the florets are covered in the batter and on the baking sheet, bake for
25 minutes, flipping halfway through.
5. While the cauliflower bakes, whisk together the hot sauce and maple syrup. When
the cauliflower is out of the oven, drizzle the sauce over the cauliflower and toss
to combine so that they are evenly covered in the sauce.
6. Serve with dipping sauce and veggie sticks and ENJOY!
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Day 6: Balsamic Spinach Wrap
Ingredients
• 1/2 cup spinach
• 1/2 avocado, sliced
• 2 tablespoons balsamic vinegar
• Drizzle of maple syrup
• Pinch of smoked paprika
• Pinch sea salt
• ½ cup chopped carrots,
• ½ cup chopped tomatoes
• ½ cup chopped advocado
• 1/3 cup chopped red onion
• your favorite tortilla or wrap (burrito
size)
1. Arrange tortillas on a flat surface.
2. Place veggies onto tortilla or wrap, leaving about 2 inches of space at the bottom.
3. Mix balsamic, maple syrup, smoked paprika and salt in a small bowl and drizzle
over mixture over veggies.
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Day 7: Fast Mediterranean Wrap
Ingredients
• ½ cup cooked white beans
• 1/4 cup chopped cucumber, or
avocado
• 1/4 cup chopped tomato
• 2 tablespoons chopped walnuts
• 1 tablespoon chopped fresh
basil
• Pinch of oregano
• Pinch of garlic powder
• Sea salt (adjust for your taste)
• Your favorite tortilla or wrap
(burrito size)
Add ingredients into a bowl and mix
well, then fill wraps.
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Day 8: Coconut Soup
Ingredients
• 1 1/2 tbsp avocado oil (or vegetable oil)
• 1 onion, roughly chopped
• 4 garlic cloves, roughly chopped
• 1-inch cube of ginger
• 1–2 tbsp of Thai red curry paste
• 2 tsp curry powder
• 1/2 tsp turmeric powder
• 1 liter low-sodium vegetable broth
• 1 cup coconut milk (full fat from a can)
• 2–3 tbsp soy sauce (gluten-free if needed)
• 2 tbsp coconut sugar (maple syrup or agave works too)
• Juice of 1/2 lime
• 7 oz rice noodles (about 1/2 a package)
• Cilantro to top
Preparation
5. Heat the avocado oil in a large pot on medium-high heat.
6. Add the onion and cook on medium heat for 2−3 minutes until translucent. Next,
add the garlic and ginger and cook for another minute.
7. Add the Thai red curry paste, curry powder, turmeric powder, vegetable broth,
and coconut milk. Bring to a boil, stirring everything together, then lower the heat
to medium-low and let simmer for 5 minutes.
8. Next add in the soy sauce, coconut sugar, and lime juice and stir together. Reduce
heat to low and let the soup simmer for another 5 minutes.
9. While the soup is simmering, cook the rice noodles according to package
directions.
10. Add the rice noodles to the soup.
Serve with fresh cilantro and a lime wedge.
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Day 9: Chickpea Tuna
Ingredients
• 2 15 oz. cans chickpeas
• 1/4 cup chickpea liquid saved from can
• 1/2 orange or red bell pepper thinly diced
• 1 individual stalk celery thinly diced
• 1/4 cup red onion chopped
• 2 tbsp. dill pickle juice
• 3 tbsp. lemon juice fresh squeezed
• 1/4 cup vegan mayo
• 1 tsp. spicy brown mustard
• 1/2 tsp. dill weed
• Salt and pepper to taste
• Lettuce of choice for serving, optional
• Sandwich bread for serving, optional
• Sliced tomato for serving, optional
Preparation
• Drain chickpeas, reserving 1/4 cup of the liquid. Add chickpeas and liquid to a large bowl.
• Mash with a potato masher, pressing firmly and using a rocking motion to mash chickpeas. Then use a fork to mash chickpeas more finely.
Tip: This step can take about 8 minutes to get a good mash. It's worth taking the extra time to make sure the chickpeas are mashed well. Separating the skins from the mashed chickpea mixture is what gives it a "tuna fish" type of texture. Once mashed, add all other ingredients and mix well. Adjust salt and pepper to taste. Optional: Lightly toast bread. Place enough lettuce on a slice of bread to cover it. Smear a portion of chickpea tuna salad over lettuce. Top with another slice of bread.
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Day 10: Spicy Cashew Thai Broccoli Salad
Ingredients
• Broccoli
• Shredded red cabbage
• Shredded carrot
• Red bell pepper
• Fresh cilantro
• Jalapeño
• Chickpeas
For the spicy peanut dressing:
• Creamy, natural peanut butter
• Honey (or maple syrup to keep it vegan)
• Rice vinegar
• Sesame oil
• Fresh ginger
• Garlic
Preparation Chop your broccoli very finely. Yes, you’ll use raw broccoli for this salad — it’s delicious! If
you’re sensitive to raw veggies like broccoli feel free to give it a quick blanch (immerse
briefly in boiling salted water and drain immediately) to make it a little bit easier to
digest, but I think it’s perfect as is. The trick to this salad is to make sure your broccoli is
very finely chopped.
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Day 11: Sweet Potato Burger (Additional Recipe)
Ingredients
• For the burger:
• 2/3 cup mashed, cooked sweet potato (or
about 1/2 medium cooked peeled sweet
potato)
• 1 15 oz can white beans, rinsed and
drained
• 3/4 cup panko bread crumbs (or sub
gluten free bread crumbs)
• 1 teaspoon fresh grated ginger (or ¼
teaspoon ground ginger)
• 1/2 teaspoon garlic powder
• 1/2 cup diced cilantro
• 1/4 cup diced green onion
• 1/2 teaspoon turmeric
• 1/4 teaspoon cayenne pepper or ½
teaspoon chili pepper flakes
• 1/2 teaspoon salt
• Freshly ground black pepper
• Toasted sesame oil, for cooking
For serving:
• Vegan mayo
• Nasoya Spicy Kimchi
• 1 avocado, sliced
• Sliced red onion
• 4 whole grain or gluten free
hamburger buns
Preparation
1. Place mashed sweet potato and white beans into the bowl of a food processor
with the blade attached. Blend until well combined, and then transfer mixture to a
large bowl.
2. Next add in panko bread crumbs, ginger, garlic powder, cilantro, green onion,
turmeric, and cayenne. Generously season with salt and pepper, and mix with a
spatula until ingredients are well integrated. Taste, adjust seasonings and add
additional salt and pepper if necessary.
3. Use your hands to form four even patties about 1/2 inch thick. You’ll need to
compact them with your hands so they stick together well. Place on a plate, cover
with plastic wrap, and place in the fridge for 10−15 minutes. You can clean up a
bit while the burgers sit.
4. Add sesame oil to a nonstick skillet or griddle and place over medium heat. Add
each burger to the skillet and cook about 2−4 minutes, until golden brown, then
carefully flip burger and cook another 2−4 minutes.
5. Remove from heat and transfer to buns or lettuce wraps, or serve as is. Finally, top
each burger with Nasoya Spicy Kimchi, avocado slices, red onion. Serves four.
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Dinner Plan
These healthy recipes show you how
to eat deliciously while avoiding
animal products.
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Day 1: Vegan Lasagna
Ingredients
• 6 tablespoons olive oil, divided
• 1 large onion, diced
• 4 cloves of garlic, minced
• 21 oz button mushrooms, chopped
(use the stems too)
• 2 carrots, diced
• 1 zucchini, diced
• 14 oz package frozen spinach,
thawed and squeezed
• 2 teaspoons salt, divided
• Pepper, to taste
• 2 cups unsweetened plant milk
• 1 cup vegetable stock
• ½ cup flour
• 2 tablespoons nutritional yeast
• 3 cups (about a jar and a half)
marinara sauce
• Lasagna noodles
Preparation
1. Heat a large pan over medium-high heat and add 2 tablespoons of the oil, the
onion and garlic and fry until soft. Add the mushrooms and fry until browned
(work in batches if they don’t all fit in your pan at once). Add the carrot and
zucchini and fry a couple more minutes until soft. Finally add the thawed spinach,
1 ½ teaspoons of salt and pepper to taste.
2. Preheat the oven to 400 degrees.
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3. Combine the plant milk and stock in a bowl. Add the remaining 4 tablespoons of
oil to a pan over medium heat and sift in the flour. Stir well. Cook for 5 − 10
minutes, stirring from time to time, until the flour begins to brown and gives off a
nutty smell. Add one ladleful of the plant milk-stock mixture and whisk really well
until evaporated. Continue adding the liquid one ladleful at a time and always
stirring until you get a creamy sauce. If you’re unlucky and get some lumps, pass
the sauce through a fine mesh strainer. Finally, stir in the nutritional yeast and
remaining ½ teaspoon of salt.
4. In a 11 x 7 x 2 inch baking pan, place a layer of marinara sauce, followed by a layer
of the béchamel, followed by a layer of lasagna noodles. Then another layer of
marinara, half of your veggie filling, the béchamel and more noodles. Continue
with more layers. Finish the top with a layer of marinara and a layer of béchamel.
Mix them together a bit so that the color looks more like cheese.
5. Cover with tin foil and bake for 30 minutes. Then uncover and bake for a further
10 minutes, or until the top begins to brown in places and looks like cheese.
Remove from the oven and allow to cool for at least 30 minutes before cutting
and serving.
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Day 2 :Vegan Mushroom Stroganoff
• 1 onion, diced
• 2−3 garlic cloves minced
• 1 tbsp vegetable oil
• 11 oz fresh mushrooms sliced
• 4 tbsp white wine (optional)
• 1 tbsp tamari or soy sauce
• 3/4 cup vegetable broth or water
• 3/4 cup plant-based milk or cream
• 2 tbsp cornstarch
• 1 tsp onion powder
• 1/2 tsp garlic powder
• 1/2 tsp smoked paprika
• A pinch of red pepper flakes
• Salt and black pepper to taste
• 1 tbsp nutritional yeast flakes
(optional)
• Fresh thyme leaves and/or parsley
(and/or tarragon) chopped
• Serve with brown rice or pasta of
choice
Preparation
1. Heat oil in a large pan/skillet, add onion and fry for about 5 minutes. Add garlic
and fry for a further 1 minute.
2. Now add the mushrooms and fry over medium heat for about 5 minutes.
3. Pour in white wine (optional), vegetable broth, tamari (or soy sauce), and the
spice mixture. I love adding nutritional yeast flakes as well, but that's optional!
Bring to a boil.
4. Add cornstarch to the plant-based milk or cream (I used canned coconut milk,
however, almond milk, oat milk/cream or soy milk/cream is fine, too) and stir to
dissolve.
5. Pour the milk/cream mixture into the pan and cook on low-medium heat for about
10 minutes until the sauce thickens. Taste and adjust seasonings as to your
preference.
6. Add fresh thyme leaves and/or parsley and/or tarragon to taste! Enjoy with brown
rice or pasta of choice! This creamy mushroom sauce also tastes great over
mashed potatoes!
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Day 3: Vegan Black Bean Burgers
• Black beans (either canned or
homecooked)
• Mushrooms
• Garlic
• Rolled oats
• Whole meal bread crumbs
• 1/2 carrot
• Fresh parsley
• Paprika powder
• Cumin
• Soy sauce or tamari
• Red pepper flakes
Preparation
1. Heat some oil in a large pan and sauté the onion for 2-3 minutes. Then add the
mushrooms and the garlic. Cook for 3 more minutes.
2. Rinse the black beans. In a large bowl, mash the black beans with a fork, leaving
some black beans partially intact for texture. Add the rest of the ingredients and
combine well using your hands. Either form four large or six smaller burger patties.
3. You can either heat some oil in a pan and cook the burger patties for 2-3 minutes
on each side or you could make them on the grill. Alternatively, you could also
make them in the oven. Preheat the oven to 350 °F, line a baking sheet with
parchment paper and put the patties on top. Bake the black bean patties for about
15 minutes. Carefully flip them halfway through the baking time.
4. Serve them on burger bun (I used a whole wheat one) with lettuce, tomato,
cucumber, and red onion. For the sauce, you could either use ketchup and
mustard or BBQ sauce. Or you could try my vegan sriracha mayonnaise, which I
also like to use for this vegan black bean burger. I originally made the sriracha
mayo for my red lentil potato fritters, so just scroll down to the recipe box in this
post.
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Day 4: Easy Bean Chili
• 200 g Birds Eye Mexican Bean Mix, (a
mixture of red kidney beans, black beans
and chickpeas)
• 1 tbsp olive oil
• 1 small red onion, diced
• 2 garlic cloves, minced/finely chopped
• 1/2 tsp ground cumin
• 1/4 tsp ground coriander
• 1/4 tsp hot chili powder
• A pinch of salt and pepper
• 1 red bell pepper, sliced
• 400 g tin of chopped tomato
Cheesy Nachos
• Approximately 4 large handfuls of
tortilla chips
• 100 g grated vegan cheese,
(preferably one that melts!)
Preparation
Make the Chili
1. Heat the olive oil in a saucepan on a medium heat. Sauté the onions, garlic and
pepper for 4 minutes, until softened.
2. Add the spices, salt and pepper then cook for a further minute.
3. Stir in the beans and chopped tomatoes. Cover and cook for 5 minutes.
Prepare the cheesy nachos
1. Heat the grill.
2. Scatter the nacho/tortilla chips onto a baking tray and sprinkle with the vegan
cheese.
3. Cook for a few minutes until the cheese starts to melt, then remove from the heat.
Assemble the bowl
1. Add a serving of the bean chilli to each bowl, along with some rice, avocado or any
other extras you like, leaving room on one side of the bowl for the nachos.
2. Place the nachos on the other side of the bowl. Serve and enjoy!
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Day 5: Vegan Fried Rice
• 2 cups cooked brown rice
• ½ sweet onion
• 1.5 cups of shredded cabbage
• 1 cup tofu scramble
• 1 cup carrots
• 1 cup frozen peas
• 4 garlic cloves
• 5 tbsp low sodium soy sauce
• Some water
Directions:
1. First, make the brown rice and tofu scramble. Set aside.
2. Afterward, finely dice the onion and carrots. Mince the garlic.
3. Set a large pan over medium heat and add about 1 tbsp of water.
4. Immediately after, throw in your chopped carrots, onions, and garlic.
5. Cook and stir often for two minutes.
6. Next, add the shredded cabbage to the pan.
7. Increase heat to medium-high heat. Stir and cook for 5 minutes.
8. Then, add 1 tbsp of water when necessary throughout the cooking time.
9. Next, add the frozen peas. Cook and stir everything for another 2 minutes.
10. Finally, add your cooked brown rice, cooked tofu scramble, and soy sauce.
11. Cook and frequently stir for another 5 minutes.
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Day 6 : Vegan Spanish Rice Bowl
• 1 cup white rice such as basmati, or use
short-grain washed, drained, and soaked in
water for 15 minutes
• 1 tomato
• 1/4 cup chopped onion
• 1 tsp cumin
• 1 tsp chili powder blend or taco seasoning
• 1 tbsp pickled jalapeno
• 1/2 tsp salt
• 1 3/4 cup water
• 1/4 cup chunky salsa
• 2 tbsp cilantro
Roasted Cauliflower
• 1 small head of cauliflower chopped
into florets
• 2 tsp oil
• 1 tbsp or more taco spice /seasoning
blend
• 1/2 garlic powder
• 1/2 tsp salt
• 1/2 tsp oregano
Preparation
Spanish Rice:
1. Blend the tomato, onion, cumin, chili powder, jalapeno, and garlic powder until smooth and set aside.
2. Drain the rice and combine with 1 3/4 cup water in a saucepan. (You can roast the drained rice in 1 tsp oil for a few mins until it turns golden before adding water). Add the pureed tomato mixture, 1/2 tsp salt, and mix in. (at this point you can also add some chopped bell pepper).
3. Cover and cook over medium-low heat for 16 to 18 minutes or until the rice is cooked through. Mix in about 1/4 cup chunky salsa and the chopped cilantro and fluff with fork. Taste and adjust salt and seasoning for flavor (add more chili powder, taco seasoning, and/or salsa if needed).
Roasted Cauliflower: Drizzle oil over the cauliflower florets. Mix in well (I use my hands to
rub the oil all over). You can also add other veggies to the mix such as broccoli, zucchini,
sweet potato, rutabaga. Increase the spices and salt accordingly. Mix the spices and salt in a
small bowl then sprinkle all over. Toss to coat. Distribute the Cauliflower on a parchment-
lined baking sheet or baking dish.
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Taco Seasoning: Mix and store.
• 2 tsp cumin powder
• 1 tsp each of garlic powder, onion powder, smoked paprika
• 1/2 tsp each chipotle pepper powder, black pepper
• 1 tsp each of oregano and parsley,
• 1/2 tsp cayenne (optional, add less to preference),
• A good pinch of all spice or cinnamon.
Preparation
Bake at 425 degrees for 25 mins or until the veggies are cooked through. Serve the Spanish
rice with the roasted cauliflower/veggies, a sprinkle of lime juice, some salsa and
guacamole/avocado. For a hearty meal, add beans of choice. I also like a dash of black pepper
over the bowl. The mix can also be made into burritos with some lettuce and refried beans.
1/2 tsp cayenne (optional, add less to preference), a good pinch of all spice or cinnamon.
Brown Rice: Use 2.5 cups water for brown rice, and add a bit more of the spices and herbs.
Bring to boil over medium heat, then reduce to medium-low, cover and cook for 45 minutes
or until the rice is cooked through.
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Day 7: Instant Pot Cabbage W/ Coconut &
Spices
• 1 tablespoon coconut oil
• 1 medium onion, halved and sliced
• 1 + 1/2 teaspoons salt
• 2 large cloves of garlic, diced
• 1/2 long red chili, sliced
• 1 tablespoon yellow mustard seeds
(or 1 teaspoon mustard powder)
• 1 tablespoon mild curry powder
• 1 tablespoon turmeric powder
• 1 medium cabbage, quartered and
shredded or sliced (core removed)
• 1 medium carrot, peeled and sliced
• 2 tablespoons lime or lemon juice
• 1/2 cup desiccated unsweetened
coconut
• 1 tablespoon olive oil
• 1/3 cup water
Preparation
1. Turn the Instant Pot on and press the Sauté function key (it should say High, 30
minutes). Add the coconut oil, onion and half of the salt and sauté for 3−4
minutes, until softened.
2. Add the garlic, chili and spices and stir through for 20−30 seconds.
3. Add the cabbage and carrots, lime juice, coconut and olive oil and stir through.
Add the water and stir through. Press the Keep Warm/Cancel button.
4. Place and lock the lid, make sure the steam releasing handle is pointing to Sealing.
Press Manual (High Pressure) and set to 5 minutes. After three beeps, the
pressure cooker will start going. Once the time is up, use the quick release to let
off the pressure.
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Day 8: Jackfruit Pulled "Pork"
• (2) 20-oz cans young green jackfruit, in
water or brine
• 1 tablespoon olive oil
• 1 small sweet onion, diced
• 1 cup BBQ Sauce store bought, or
homemade
• 1/2 cup water
• Sriracha hot sauce, to taste
• Salt, to taste
For serving:
• 4-6 vegan buns
• Vegan Coleslaw, if desired.
1. Drain and rinse the jackfruit from the can. Rinse very well if your jackfruit was
packed in brine. Chop off the hard center core portions, if desired (see photos in
post above). I like the texture better with the tougher parts removed. Set aside.
2. Heat the olive oil in a large skillet over medium heat, then add the onion and cook
for 3-4 minutes until translucent.
3. Add the jackfruit, BBQ sauce and 1/2 cup of water. Stir well to combine, then
cover and simmer for 20 minutes on low-medium heat, stirring occasionally.
4. After 20 minutes, remove the lid and mash the jackfruit with a potato masher or
two forks, to create a shredded texture so it resembled pulled pork. Add Sriracha
hot sauce and salt to taste.
5. To finish, turn the heat up to high and cook for another 10 minutes, stirring
frequently. This helps it dry up a bit and get blackened in some spots, which makes
it extra tasty!
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Day 9: Sesame Seed Cauliflower
Ingredients
• 1 small head cauliflower, chopped (6 1/2 cups florets)
• 1/3 cup low-sodium soy sauce
• 1/4 cup pure maple syrup, honey, or agave
• 1/4 cup rice vinegar
• 1 tbsp minced garlic
• 1 ½ tsp toasted sesame oil
• ½ tsp powdered ginger
• 1 1/2 tbsp cornstarch or arrowroot
• 1/4 cup water
• Sesame seeds and scallions, for garnish
Preparation
Preheat your oven to 450 degrees. Grease a baking pan or line with parchment. Cut
cauliflower into florets, then slice so one side of each floret is flat. Arrange in a single
layer in the greased pan. Bake 10 minutes on the center rack.
Meanwhile, whisk together the soy sauce, sweetener, vinegar, garlic, sesame oil, and
ginger in a saucepan. Bring to a boil. While waiting, stir together the cornstarch and
water until the cornstarch dissolves fully, then slowly whisk this mixture into the
saucepan as soon as it boils. Turn heat to medium and cook 2 minutes, stirring more
frequently once it returns to a boil. Cook until thick.
You can also make the sauce ahead of time if desired, and it will thicken more as it sits in
the fridge. Flip cauliflower florets and bake 10 additional minutes. If desired, you can now
move the pan to the top rack and broil 1−2 minutes. Pour sauce over florets. Sprinkle
sesame seeds and optional scallions on top, and serve.
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Day 10: Three-
Bean Chili With
Spring Pesto
Ingredients
• 1 tablespoon plus 1/4 cup extra-virgin
olive oil
• 1 small yellow onion, chopped
• 2 carrots, diced
• 1 14.5-oz can diced tomatoes, including
liquid
• Kosher salt and black pepper
• 1 15.5-oz can chickpeas, rinsed and
drained
• 1 15.5-oz can cannellini beans, rinsed
and drained
• 1 15.5-ounce can kidney beans, rinsed
and drained
• 1 clove garlic, finely chopped
• 3 tablespoons pine nuts, chopped
• 1 cup fresh flat-leaf parsley, chopped
• crusty bread (optional)
Preparation 1. Heat 1 tablespoon of the oil in a large saucepan over medium-high heat. Add the
onion and carrots and cook until tender, about 5 minutes.
2. Stir in the tomatoes and their liquid, 2 cups water, 1 ½ teaspoons salt, and ½
teaspoon pepper and bring to a boil.
3. Add the chickpeas and cannellini and kidney beans and cook until heated through,
about 3 minutes.
4. Combine the garlic, pine nuts, parsley, remaining ¼ cup oil, ¼ teaspoon salt, and ⅛
teaspoon pepper in a small bowl.
5. Divide the chili among individual bowls and top with the pesto. Serve with the
bread, if desired.
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About the Author
Jamilah Rouse is the founder and CEO
of 4 New Vegans, Inc. She is a vegan
advocate who travels the US and abroad,
sharing the health benefits of eating a plant-
based diet with anyone who will listen.
Jamilah is very passionate about helping
people transition to a plant-based diet,
thereby reducing the inflammation which is
at the root of most chronic medical
conditions. Ms. Rouse shares her personal
experience of how adopting a vegan way of
eating has improved her own health.
She is the mother of two young adults.
She is known for her lively and approachable demeanor. Her presentations offer a blend
of motivation and education, making a difference one person at a time.
Keep up with Jamilah on Facebook and Instagram for more vegan tips.
Facebook: https://www.facebook.com/4-New-Vegans
Instagram: 4newvegans