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Day 14: 22 Days of Vegan Meals

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


Banana and almond butter oats (serves 2)


1 cup gluten free rolled oats
1 cup almond milk
1 cup water
1 teaspoon cinnamon
2 tablespoons almond butter
1 banana, sliced


1. Bring the water and almond milk to a boil in a small pot. Add the oats and reduce to a simmer.
2. Cook until oats have absorbed all liquid. Stir in cinnamon. Top with almond butter and banana, and serve.

thai saladLunch

Carrot avocado bisque with spicy Thai salad (serves 2)


2 cups carrot juice
1/2 Haas avocado
1 tablespoon low sodium tamari
1 teaspoon grated ginger


Blend all ingredients in a high speed blender till smooth.

Afternoon snack

Raw vegetable crudités with sweet potato hummus


Brown rice and lentil salad, served with fresh salad or steamed vegetables as desired and dressing of choice (serves 4)


2 tablespoons olive oil
1 tablespoon apple cider vinegar
1 tablespoon lemon juice
1 tablespoon dijon mustard
1/2 tsp smoked paprika
Sea salt and black pepper to taste
2 cups cooked brown rice
1 15-oz can organic, no sodium added lentils, rinsed, or 1 1/ cups cooked lentils
1 carrot, diced or grated
4 tbsp chopped fresh parsley


1. Whisk oil, vinegar, lemon juice, mustard, paprika, salt and pepper together in a large bowl.
2. Add the rice, lentils, carrot and parsley. Mix well and serve.


2 raw vanilla macaroons (recipe makes 15 macaroons)


1/2 cup raw almonds
1 heaping cup unsweetened, shredded coconut
1/4 cup coconut oil (will be easiest to roll up the macaroons if the oil is solid when you put it in the processor)
3 tablespoons maple syrup
1 teaspoon vanilla extract
Pinch sea salt


1. Add almonds to the food processor and process till they’re finely ground.
2. Add the remaining ingredients and process again, till everything is well combined.
3. Working quickly (or else the coconut oil will melt) roll the coconut mixture into small (3/4” – 1”) balls. Place on a parchment lined platter or baking sheet.
4. Transfer platter to the fridge, and refrigerate for a few hours, till the macaroons are solid. Serve.

Macaroons will keep in the fridge for up to two weeks.