10-DAY PLANT-BASED CHALLENGE

10-Day Plant-Based Recipes

BLUEBERRY FRENCH TOAST MUFFINS

Prep Time: 20 minutes
Total Time: 35 minutes

INGREDIENTS:
  • 1 cup unsweetened cashew milk
  • 1 tbsp. ground flaxseed
  • 1 tbsp. almond meal
  • 1 tbsp. maple syrup
  • 1 tsp. vanilla extract
  • 1 tsp. cinnamon
  • 2 tsp. nutritional yeast
  • ¾ cup frozen blueberries
  • 9 slices soft bread

For the crumble topping:

  • ¼ cup oats
  • 1/3 cup raw pecans (walnuts would also work)
  • ¼ cup coconut sugar
  • 3 tbsp. coconut butter
  • 1/8 tsp. sea salt
INSTRUCTIONS:
  1. Preheat oven to 375°F.
  2. Mix flax, almond meal, nutritional yeast, maple syrup, milk, vanilla, and cinnamon in a bowl. Use a fork or whisk to mix well.
  3. Place in refrigerator so ingredients can set.
  4. Put all crumble topping ingredients, except coconut butter, into a food processor and pulse until chopped. Add coconut butter and pulse to combine.
  5. Slice bread slices into 4 squares each. You should have a total of 36 small squares.

Layer as follows in each space of your muffin tin:

  1. Put 1 tsp. of liquid mixture in the each muffin space.
  2. Add 1 square of bread.
  3. Place about 5–6 blueberries, depending on size, so that they cover the center of the bread.
  4. Sprinkle ½ tbsp. of crumble topping over the blueberries.
  5. Put 1 piece of bread over the top, and use your fingers to pack it in well.
  6. Place 5–6 more blueberries on the bread.
  7. Sprinkle ½ tbsp. of crumble topping over the blueberries.
  8. Put another square piece of bread over the top, and use your fingers to pack it in well.
  9. Sprinkle a little bit of the crumble topping on the top.
  10. Carefully add 1 tbsp. of liquid mixture over the top, making sure all the bread gets soaked.
  11. Add 2–3 more blueberries on top for décor, and sprinkle with plain coconut sugar if you want.
  12. Bake for 35 minutes. Because ovens vary, start checking them at 25 minutes. They are ready when the tops begin to brown.

TOMATO BASIL SOUP

Prep Time: 15 minutes
Total Time: 70 minutes

INGREDIENTS:

For the roasted tomatoes:

  • 3 pounds roma or plum tomatoes, cut in half
  • 8 cloves garlic, peeled
  • 3 tbsp. olive oil
  • Freshly ground salt and pepper

For the caramelized onions:

  • ½ tbsp. olive oil
  • 2 yellow onions, thinly sliced

Additions to the soup:

  • ½ cup packed basil leaves
  • ½ tsp. dried oregano
  • 1–2 cups water or vegetarian broth
  • Freshly ground salt and pepper to taste
INSTRUCTIONS:
  1. Preheat oven to 400°F.
  2. Line a large baking sheet with parchment paper. Place halved tomatoes and garlic cloves on the baking sheet and drizzle with 3 tbsp. of olive oil. Generously season with salt and pepper. Roast in oven for 40–45 minutes.
  3. While the tomatoes are roasting, make the caramelized onions: Add ½ tbsp. olive oil to a large pot and place over medium heat. Add onion slices, and stir to coat the onions with olive oil. Cook, stirring occasionally, until they have caramelized and turned golden, about 20 minutes.
  4. Once tomatoes and garlic are done roasting, allow them to cool for 10 minutes. Add them to a food processor and blend until smooth. Next, add basil and caramelized onions and blend again.
  5. After blending, transfer back to pot, turn to medium–low heat and add in oregano, vegetarian broth, salt, and pepper to taste. Allow tomato soup to simmer 10 minutes before serving.

SWEET POTATO, CHICKPEA, & QUINOA BURGER

Prep Time: None
Total Time: 90 minutes

INGREDIENTS:
  • 1 small sweet potato, baked
  • ¼ cup dry quinoa
  • ¼ cup dry buckwheat
  • 1 15-oz. can garbanzo beans, rinsed and drained
  • 2 tbsp. parsley
  • 1 tsp. cayenne pepper (optional)
  • 1½ tsp. cumin
  • ½ tsp. salt
  • ½ tsp. pepper
  • 2 tbsp. gluten-free flour
  • 2 tbsp. olive oil
  • 1½ cup fresh red peppers
INSTRUCTIONS:
  1. Preheat oven to 400°F. Bake the sweet potato for 45–60 minutes or until soft.
  2. While the sweet potato is baking, cook the quinoa and buckwheat in separate pots until soft, about 30–60 minutes.
  3. Remove the stem and seeds from the red peppers. Cut the whole pepper in quarters and the half pepper in half, and roast all six pieces in the oven for about 15–20 minutes.
  4. Once the sweet potato is baked and cooled, combine garbanzo beans, sweet potato, parsley, cayenne pepper, cumin, salt and pepper, flour, and one tbsp. oil in a food processor.
  5. Allow the grains to cool, and then in a separate bowl, mix the bean mixture with the quinoa and barley.
  6. Heat the remaining tablespoon of oil in a large pan on medium heat. Place heaping spoonfuls of the mixture onto the hot pan, and use the back of the spoon to pat them flat and form 4-inch diameter patties. Brown both sides of each burger. Serve on a bun with one piece of the roasted pepper, sliced.
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