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Day 12: 22 Days of Vegan Meals

Meal plan and recipes by Gena Hamshaw, certified clinical nutritionist and author of Choosing Raw

Vanilla Chia Seed PuddingBreakfast

Vanilla chia pudding with 1 cup fresh berries (makes 2 servings)


6 tablespoons chia seeds
2 cups almond milk
2 tablespoon maple syrup or agave
1 teaspoon vanilla extract
1/2 teaspoon cinnamon


1. Blend up the almond milk, vanilla, maple syrup, and cinnamon.
2. Pour liquid mixture over the chia seeds and stir till seeds are evenly mixed in. Stir again five minutes later, and five minutes after that. Let sit for an hour at least, or simply let it sit in the fridge overnight. Serve, topped with fresh fruit of choice.

Pudding will keep in the fridge for up to four days.

Red Quinoa, Almond and Arugula Salad with CantaloupeLunch

Red quinoa, almond, and arugula salad with cantaloupe (makes 2 servings)


1 1/2 cups fresh cantaloupe, cut into 1 inch chunks
1 1/2 cups red quinoa (regular quinoa is also totally fine)
4 cups arugula, tightly packed
1/4 cup slivered, crumbled, or sliced almonds
2 tablespoons flax, hemp, or olive oil
1 tablespoon apple cider vinegar
1 teaspoon maple syrup
Sea salt and black pepper to taste


1. Whisk together the oil, vinegar, syrup, and seasoning.
2. Divide the arugula, quinoa, and melon onto two serving plates. Sprinkle them with almonds and then drizzle the dressing over them.

Peanut Butter and Jelly Snack BallsAfternoon snack

A couple of raw peanut butter & jelly snack balls (makes 20 Balls)


1 1/2 cups organic roasted, unsalted peanuts
1 1/2 cups dark raisins
2 tablespoons peanut butter
Pinch sea salt


1. Add all ingredients to a food processor and process till the peanuts are broken down and the mixture is starting to stick together. It may release a little oil, but that’s OK.
2. Roll mixture into 1 inch balls. Store in the fridge for at least thirty minutes before serving.

Sweet Potato and Black Bean ChiliDinner

Sweet potato and black bean chili with steamed broccoli or greens (serves 6)


1 1/2 cup dried black beans
4 cups sweet potato, diced into 3/4 inch cubes
1 tablespoon olive oil
1 1/2 cups chopped white or yellow onion
2 cloves garlic, minced
1 chipotle pepper en adobo, chopped finely
2 teaspoons cumin powder
1/2 teaspoon smoked paprika
1 tablespoon ground chili powder
1 14 or 15 ounce can of organic, diced tomatoes (I like the Muir Glen brand)
1 can organic, low sodium black beans (or 1 1/2 cups cooked black beans)
2 cups low sodium vegetable broth
Sea salt to taste


1. Heat the tablespoon of oil in a dutch oven or a large pot. Saute the onion for a few minutes, then add the sweet potato and garlic. Keep sauteing until the onions are soft, about 8-10 minutes.
2. Add the chili en adobo, the cumin, the chili powder, and the smoked paprika. Heat until the spices are very fragrant. Add the tomatoes, black beans, and vegetable broth.
3. When broth is bubbling, reduce to a simmer and cook for approximately 25-30 minutes, or until the sweet potatoes are tender.
4. Add more broth as needed, and season to taste with salt. Serve.

Leftover chili can be frozen and will keep for up to five days.


1/2 cup chocomole (serves 2) 


1 large, ripe Haas avocado, pitted
½ tsp vanilla
4 heaping tablespoons raw cacao powder
3 tbsp maple syrup or agave
1/4 cup water (more as needed)


Place all ingredients in a food processor or Vitamix and blend till smooth. Serve.