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Day 16: 22 Days of Vegan Meals

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


Smoothie with 1 cup almond milk, 1 large frozen banana, 1-2 tablespoons almond butter, 1 serving of 22 Days protein powder, and a heaping cup of leafy greens (spinach, chard, kale, etc.)

Mango, Kale and Avocado SaladLunch

Mango, kale, and avocado salad (serves 2)


1 bunch curly kale, de-stemmed, chopped, washed, and dried (about 6 cups after preparation)
Juice of 1 large lemon
2 teaspoons flax or olive oil
1 teaspoon sesame oil
2 teaspoons maple syrup or agave nectar
Sea salt to taste
1 chopped red bell pepper
1 cup mango, cut into small cubes
1 small Haas avocado, cut into cubes


1. “Massage” the lemon juice, flax/olive and sesame oils, syrup, and salt into the kale till it’s wilted and dressed evenly.
2. Mix in the pepper, mango, and avocado cubes. Toss well to combine. Serve.

Afternoon snack

Vegetable crudités as desired and 1/4 cup hemp hummus


Easy un-fried brown rice and vegetables (serves 2)


2 tsp toasted sesame oil
1 tbsp grated ginger
1 1/2 cups cooked brown rice
2-3 cups frozen or fresh vegetables of choice
1 tbsp low sodium tamari
1 tbsp rice vinegar
Vegetable broth as needed


1. Heat the sesame oil in a large wok. Add the grated ginger and heat it for a minute or two.
2. Add the brown rice and vegetables. Saute till the vegetables are tender.
3. Add the tamari, rice vinegar, and a splash of vegetable broth if the mixture is dry. Serve.

Vegan Brownie BitesDessert

2 Raw Vegan Brownie Bites (this recipe makes 24-30 balls)


2 cups walnuts
2/3 cup cacao nibs
Generous pinch sea salt (to taste)
1/4 cup raw cacao (or regular cocoa) powder
1 1/2 cups pitted dates


1. Place the walnuts, cacao nibs, sea salt, and cacao powder in a food processor and process for about 30 seconds, or till everything is pretty well crumbled up.
2. Add the dates and process for another twenty seconds or so. The mixture should be sticking together. If it’s not, keep processing till it sticks together easily when you squeeze a little in your hand. If you need to, adding a few more dates will help bind it together.
3. Shape the “dough” into balls that are about 3/4 – 1 inch thick by rolling it in your palms. Store in the fridge for 30 minutes, and then they’ll be ready to serve.

Balls will keep, stored in the fridge, for two weeks.