10 DAY PLANT BASED RECIPE CHALLENGE

– Day 3 –

10 Day Plant Based Recipe Challenge

BANANA OAT MUFFINS

Prep Time: 5 minutes
Total Time: 20 minutes

INGREDIENTS:
  • 2 cups old fashioned oats
  • 2 tsp. baking powder
  • ½ tsp. baking soda
  • ¼ tsp. salt
  • 3 bananas, mashed
  • 2 tbsp. flax meal
  • ¼ cup plant-based butter or coconut oil, melted
  • 1 tsp. vanilla
  • ½ cup maple syrup
  • ½ cup walnut pieces
  • 2/3 cup fresh blueberries
  • ½ cup gluten-free granola
INSTRUCTIONS:
  1. Line a muffin tin with parchment liners. Preheat the oven to 375°F.
  2. Place the oats in a blender and blend into flour. Add the baking powder, baking soda, and salt. Blend again to combine.
  3. In a medium bowl, stir together the mashed bananas, flax meal, butter or coconut oil, vanilla, and maple syrup. Stir the dry ingredients into the wet ingredients until just blended. Fold in the walnuts and blueberries.
  4. Spoon the batter into the prepared muffin cups. Sprinkle with granola. Bake until a tester comes out clean, about 20 minutes. Cool slightly before enjoying.

CHICKPEA BROCCOLI SALAD

Prep Time: 20 minutes
Total Time: 20 minutes

INGREDIENTS:

For the salad:

  • 1 head of broccoli, finely chopped
  • 1 cup carrots, shredded
  • 1 15-oz. can chickpeas, rinsed and drained
  • ½ cup toasted sliced almonds (can also use chopped roasted almonds)
  • ½ cup dried cranberries
  • 1 bunch green onions, chopped
  • ¾ cup fresh cilantro, chopped

For the dressing:

  • ¼ cup tahini
  • ½ large lemon, juiced
  • 3–5 tbsp. warm water, to thin dressing
  • 1–2 tsp. pure maple syrup, to sweeten
  • ½ tbsp. freshly grated ginger
  • ½ tsp. ground turmeric
  • tsp. salt
INSTRUCTIONS:
  1. In a large bowl, combine broccoli, chickpeas, carrots, cranberries, green onion, and cilantro. Set aside.
  2. Whisk together dressing ingredients.
  3. Immediately drizzle over salad and toss to combine. Sprinkle almonds on top and toss a few more times. Serve immediately with a fresh squeeze of lemon or place in the fridge for later. Salad will keep well up to 5 days.

KALE, BLACK BEAN, & AVOCADO BOWL

Prep Time: 20 minutes
Total Time: 50 minutes

INGREDIENTS:

For the brown rice:

  • 1 cup brown rice, rinsed (short grain/arborio or long grain/basmati recommended)
  • ¼ tsp. salt

For the lime-marinated kale:

  • 1 bunch curly kale, ribs removed and chopped into small, bite-sized pieces
  • ¼ cup lime juice
  • 2 tbsp. olive oil
  • ½ jalapeño, seeded and finely chopped
  • ½ tsp. cumin
  • ¼ tsp. salt

For the avocado salsa verde:

  • 1 avocado, pitted and sliced into big chunks
  • ½ cup mild salsa verde
  • ½ cup fresh cilantro leaves
  • 2 tbsp. lime juice

For the seasoned black beans:

  • 2 cans black beans, rinsed and drained
  • 1 shallot, finely chopped
  • 3 cloves garlic, pressed or minced
  • ¼ tsp. chili powder
  • ¼ tsp. cayenne pepper
INSTRUCTIONS:
  1. Cook the rice: Bring a big pot of water to a boil, dump in rinsed brown rice, and boil, uncovered, for 30 minutes. Turn off the heat, drain the rice, and return it to the pot. Cover and let the rice steam in the pot for 10 minutes, then fluff the rice with a fork and season with ¼ tsp. salt, or more to taste.
  2. Make the kale salad: Whisk together the lime juice, olive oil, chopped jalapeño, cumin, and salt. Toss the chopped kale with the lime marinade in a mixing bowl.
  3. Make the avocado salsa verde: In a food processor or blender, combine the avocado chunks, salsa verde, cilantro, and lime juice and blend well.
  4. Warm the beans: In a saucepan, warm 1 tbsp. olive oil over medium–low heat. Sauté the shallot and garlic until fragrant, then add the beans, chili powder, and cayenne pepper. Cook until the beans are warmed through and softened, stirring often, about 5 to 7 minutes. If the beans seem dry at any point, mix in a splash of water.
  5. To serve, spoon generous portions of rice, beans, and kale salad into a bowl along with a couple spoonfuls of avocado salsa verde.
DOWNLOAD RECIPES | DAY 3